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How to overcome anxiety naturally

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If you suffer with anxiety I am sure that you will get a lot out of this article and it will assist you in overcoming anxiety naturally and effectively. However, if you are suffering with suicidal thoughts or your anxiety is causing you problems that are impacting your life, I would always recommend that you speak with your doctor to help you get support.


Check out Mark’s new app and get access to all of his guided meditation / hypnosis sessions here

Anxiety impacts upon everyone at different times of their life. In this article I’m going to help you explore and and start moving on from anxiety naturally and effectively. It’s quite a read, but the knowledge and awareness that you’ll get from this will be very much worth it. Not only this but you’ll also find out what you’ve been inadvertently doing that has been making your anxiety worse. You’ll also know some brilliant things that you can do to overcome anxiety and take your life to a whole new level!

That being said, why should you listen to me?

In my career as a hypnotherapist I have helped hundreds possibly thousands of people to overcome anxiety and depression. It is perhaps the one thing in life that I am exceptionally good at!

If you are new to my website (and me!) don’t let the ‘hypnosis’ aspect throw you, or make you think that what you’re about to read is going to be in any way fluffy or a little bit ‘out there’. Hypnosis and hypnotherapy is a field that has attracted many doubters simply because it has previously been misunderstood.

Thanks to studies and research into the brain and hypnosis this is no longer the case. We know that hypnotherapy and hypnosis is far from mystical and has proven benefits for you and your amazingly powerful brain.

As a Solution Focused hypnotherapist much of what I do is brain based therapy and the actual hypnosis part is only a part of the therapy.

First of all it is vital for you to start to understand your brain and how anxiety impacts upon it.

Image of Mark Bowden from Mark Bowden Hypnotherapy
Mark Bowden has helped 1000’s of people across the globe overcome anxiety.

The Amazing part of your brain where anxiety does NOT live.

As a human being you are part of the most advanced species on the planet. The reason why you are so amazingly advanced is in large part down to your brain. That 3lbs of flesh in between your ears is the most advanced object in the known universe.

The most advanced part of your brain is what I like to call the intellectual brain. The intellectual brain is mainly the neocortex and in particular the most advanced part being the left prefrontal cortex.

When we have this part of the brain engaged we are confident, we’re motivated and we are full of drive and self belief. It’s also naturally very positive in it’s thinking.

It isn’t just the way that you feel either. When the intellectual brain is engaged you will be more creative, make better decisions and even have better control over your body. In

short, the intellectual brain is phenomenal!

image of the brain
Your left prefrontal cortex is the part of your brain just behind your forehead

If there were no other parts of your brain I would not need to write this article as you would be happy, operate brilliantly and anxiety would be like a foreign language that you had absolutely no comprehension of.

However there is another part…

The primitive part of your brain that LOVES to make you anxious!

Although your brain is hugely complex, when it comes to anxiety and certainly overcoming it, we can think of the brain in two broad areas. The intellectual brain (that we’ve just discussed) and the primitive brain.

If the intellectual brain is the neocortex part of the brain, then the primitive brain is the limbic system. It is the original part of the brain. It’s emotional, makes irrational decisions and it’s sole function is your survival and the survival of the species.

When you’re operating out of this part of the brain there is no room for complex decision making. There is also no room for happiness, wellbeing, contentment or confidence.

You’ve got two choices fight or run away. Exactly what your anxiety is there for.

When we were prehistoric man and woman this anxiety response saved our lives on countless occasions. When the wild animal approached, your anxious, anxiety inducing primitive brain kicked into action and the anxiety response did what it was there to do.

The hypothalamus  (which is part of your anxious primitive brain) released stress hormones into your blood stream. Hormones such as cortisol and adrenaline ensured you were in exactly the right state to fight or run.

It created the physical response of making you sweaty, increasing your heart rate and tensing your muscles.

In short, the anxiety response of engaging your primitive brain was a life saver and maximised your chances of staying alive!

The outdated anxiety response

Fortunately, as humankind has evolved we have less and less life threatening experiences. In fact, many of us can go a life time without being attacked by anything that threatens our life. Whereas this was likely to have been an everyday occurrence for our prehistoric ancestors.

The big problem with the anxious and anxiety inducing primitive brain is that it isn’t the brightest of minds. Whereas the intellectual brain is highly advanced, the primitive brain is extremely basic. It thinks: stress or not stress? Anxiety or not anxiety? Life Threatening or not Life threatening?

Not only this but it cannot tell the difference between worry about an attacking tribesman and worry about an upcoming deadline. 

When the primitive brain interprets something as worry or danger it kicks in to save you. So when you need to be calm and composed in order to do well at the meeting, your primitive brain senses danger. Life threatening danger! So it steps in, pumps you full of stress hormones and you find your anxiety levels going through the roof. The worst state to be in when you need to be calm and composed!

What does an anxiety attack feel like?

As you are reading this, I’m sure you already know exactly what the anxiety response, or the anxiety attack feels like. However, if you are still unsure you’ll like feel one or all of the following symptoms

  • Sweating
  • Racing heart beat (heart palpitations)
  • Shortness of breath
  • A sense of doom or impending doom
  • Chest pain
  • Trembling
  • Nausea
  • Feeling like you might pass out
  • An urgency to escape or run away
  • Tense muscles
  • Feeling like you are in grave danger

How is anxiety created?

In order to do something about your anxiety it is important to realise how anxiety is created in the first place. What causes you to move from the rational and wonderful intellectual brain and engage the anxious primitive part of your brain.

Anxiety is caused by negative thinking.

I’ll say that again as it is extremely important. Anxiety is caused by negative thinking.

There are going to be lots of people who read that and think to themselves ‘negative thinking causes my anxiety!?’ It must be more than that!?

Every event that we encounter in our lives is neutral in terms of the event itself. If I look out the window and it’s raining, this is neutral.

When I think about the rain, however this is when the event loses it’s neutrality.

What I mean by this is if I think to myself. “Great it’s raining, my flowers will get a good soaking! Just what they’ve been needing!”. This is going to make me feel good. It’s going to engage the intellectual brain. I’m going to be feeling good and happy.

However, if the same event happens and I think to myself “I hate the rain! Look how miserable it is out there. I’m not even going to attempt to go out in this. Other day ruined because of the awaul English weather!’.

The same event has happened, yet the negative thinking is going to start bringing me down into the anxious primitive part of the brain. Engaging the part of my brain where anxiety lives.

This one thought might not produce a full blown anxiety attack, but it gives the primitive brain a bit more power and control.

Then when you encounter something that is more likely to cause anxiety, the primitive brain already has its hooks into you.

Another specific example around negative thinking and anxiety is giving a public speech. Here we can clearly see how the event does not cause the anxiety, but our thinking around it does. If it was the event itself that caused anxiety then we know that every single person that had to do a public talk or speech would have an anxiety attack and we just know that this is not the case.

Some people will get prepared for a speech by thinking empowered thought. They will be thinking about what a great opportunity this is etc. This will be engaging their intellectual brain and getting them brilliantly prepared.

However, others will be dwelling on all of the things that might go wrong. How the could look bad or look silly on stage and we know now what part of the brain that this is engaging?

Your imagination can also cause anxiety

The other fascinating aspect about your anxiety inducing primitive part of your brain is that it cannot tell the difference between imagination and reality.

An example is if you have your driving test coming up in two weeks time. Naturally most people will think about this as the date approaches. The draw of the anxious primitive mind to think negatively is very powerful.

If you are worried about the test, the chances are that you think about the test going badly. Intellectually you know that these are just thoughts, but you still experience some of the anxiety responses in your body because parts of your brain cannot tell the difference between what is real and what is imagined.

2 weeks later when you turn up to take your test you think you are doing this for the first time. However, your brain remembers you doing this over and over and each time has gone disastrously. Hardly great preparation! This is another example of when you need to be calm, composed and in control, but because of your negative thoughts you are a trembling mess!


a person thinking
Try to keep your thinking positive.


The more negative you think the more anxious you become

Whilst an attack from a wild animal or a rival tribesman will cause your anxious primitive brain to become fully engaged and the anxiety response to be intense, it can also be a gradual process.

The more negative that you think, the more and more the primitive part of your brain kicks in and the more intense the feelings of anxiety become.

In a metaphor that I borrow from psychology you can say that every negative thought is accumulated and stored in a stress bucket. The fuller the stress bucket becomes the more ebnaged the primitive part of the brain becomes.

If it becomes full and overflowing, anxiety becomes a real problem.

Reducing your anxiety with a great night’s sleep

Thankfully our brains have an inbuilt way of reducing your anxiety naturally and autom


atically. It’s part of a process and a natural period of your sleep called REM (Rapid Eye Movement).

When you go to sleep at night your brain enters this pattern of sleep which is often seen as the dream state. In this state your brain is working hard, filing memories of the day away and resetting you for the next day.

One of the functions that your brain does in this state is to take the emotion out of your memories, so that they become more factually based. In this way your brain is resetting so you so that you can start the day with little or noting in your stress bucket.

An example of this is that you may have had an argument with someone at work. When you come and tell your husband/wife about it they say that you should forget about it. However, your annoyed and perhaps a bit emotional about it. Maybe even angry!

One of the functions of REM is to take this negative emotion out of the memory and file it away as simply a factual memory. In this way you wake up the next day and you may have forgotten about the argument. If you’re still thinking about it the likelihood is that your wondering how you let it get to you so much.

The problem with REM sleep is that it takes an enormous amount of energy. Your brain is burning white hot during REM sleep and cannot sustain it for very long.

If you have too much in your stress bucket, it isn’t going to be able to empty it and you’ll often be abruptly awoken if you try to over do your REM sleep. This can then lead to sleep problems  and reducing your REM sleep even more, which creates further issues.

Overcoming your anxiety

I am hoping that the above is now showing you how you can start to help yourself to overcome your anxiety.

Firstly we need you to stop piling so much into your stress bucket by improving your thought processes and secondly we need to get you sleeping well to maximise the REM sleep that you’re having.

We are going to come on the the 3 P’s in a moment that will support you overcoming your anxiety. However the 10 minute audio session below should be something that you listen to often (once per day if possible). Make sure that you bookmark this page or even feel free to download it. Get into the habit of having this time to relax.

It is a relaxation session. It will help to relax you and think in a good way. This will start to assist in helping to combat any anxiety and anxious feelings. It can also help to induce a supplement of REM sleep to assist in emptying your stress bucket.

Remember, bookmark this page and try listening everyday for the next 7 days and you’ll see the improvement that this alone has upon the way that you feel and your anxiety.

Check out Mark’s new app and get access to all of his guided meditation / hypnosis sessions here

The 3 P’s to help you overcome your anxiety

So I’m sure you can see from what you’ve read above that we need to banish negative thinking from your world in general. This would be the first of the 3 P’s: Positive thinking.

I say positive thinking because it fits nicely in with the 3 P’s. However, it is more than just positive thinking. Yes, positive thinking is infinitely better than negative thinking to help with your anxiety. However, in order to take things to an even better level I want you to think SOLUTION rather than POSITIVE. So Positive thinking in actual fact is Solution Focused thinking.

If you want a simple explanation of the 3 (and I’m being VERY simple here!), imagine you’ve just lost your job and you have 3 options. Thinking 1) Negatively, 2) Positively, 3) Solution Focused.

Here is how it might be:

Negative thinking: What is the point of applying for jobs there are none out there!

Positive thinking: What is the point of applying for jobs, one is bound to come to me!

Solution focused thinking: I’m determined to get a new job, what is the best way to get one. I know, I’ll get my CV up-to-date. I’ll also make some phone calls to people that I think might be able to help. I’l also….

I’m sure you can see how powerful solution focused thinking can be from this! It is very empowering. It also stops those negative, anxiety inducing thoughts in their tracks!

So, what about the other 2 P’s? Before I tell you about these, I want to show you why they are important and what we get out of them.

Our reward that combats anxiety and makes us feel good

When we were early man and woman we were given a reward for carrying out certain evolutionary tasks that were for our benefit.

Things such as hunting and gathering, looking after our family as well as interacting with other tribes people.

By doing these things the reward gave us confidence, motivation and made us feel happier. It also helped us to cope better with physical pain. All of the rewards that it gave us took us further and further away from the discomfort of anxiety and put us in a better place.

From neuroscience and studies into the brain we now know how these rewards came about. It was the release of various neurotransmitters in our brain. The one that I refer to the most as it seems to be the most important is serotonin.

When we are releasing a nice, steady and constant flow of serotonin we create these wonderful feelings. They also give us the feelings stated above, such as happiness, contentment and motivation.

These days, although we don’t have to go out and hunt and gather, we do still need to be active in a positive way and interact in a positive way. This then produces those amazing feelings and that wonderful release of serotonin that makes us feel better and certainly removes anxiety.

Therefore the other 2 p’s to take you away from anxiety are:

Positive action

Positive interaction.

The 4 step plan plan to overcome anxiety

Now you all of the information that you need it’s time to put all of this into action.

  1. Make sure that you listen to the relaxation often. Everyday if possible. It will help you to relax and it will also give you some extra REM to clear out that stress bucket!
  2. Positive thinking. Remember that this is really solution focused thinking
  3. Positive Action. Exercise and being active is a wonderful thing to make you feel good and banish anxiety
  4. Positive interaction. Meet up with fiends, family and colleagues regularly. Keep the conversation positive, upbeat and happy.

These 4 steps to overcoming anxiety might seem simple. However, when you do them consistently you will start to notice brilliant changes to the way you feel. You’ll feel happier and more confident.By doing this you will also have a positive influence on the quality of your sleep, which is also very important in this process.You’ll cope better with day to day life

Start doing this today and and you’ll push your anxiety out the way as you stride forward with strength and poise! 


Check out Mark’s new app and get access to all of his guided meditation / hypnosis sessions here


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Self Hypnosis for Anxiety – Find Out How It Can Help You

does hypnosis work for anxiety

If you want to skip down to the self hypnosis for anxiety techniques, these are towards the end of the article. However, I highly recommend that you read all of this article as I am sure that it will help you with your anxiety and assist you in overcoming your anxiety. It will also give you some valuable information about self hypnosis and hypnotherapy.

Also, click the following link if you would like to check out my guided self hypnosis.

Why you should listen to Mark Bowden when it comes to self hypnosis and anxiety.

Before I get into all the information you need to know about self hypnosis for anxiety, I want to tell you why you should listen to me. Not to boast, but because with all of the information on the mark bowden from mark bowden hypnotherapyinternet it is hard to know who is credible, who isn’t and who is – quite frankly – making things up!

I’m a qualified and experienced clinical hypnotherapist who practices in Plymouth, Uk and I will soon be taking my place at a new practice in Harley Street, London. I’m the producer of the first inflight hypnotherapy channel, which I produced in partnership with British Airways and I am soon to be a published author when my book hits the shelves next month. The book is around sporting performance and the brain. A lot of the book is around the anxiety response in athletes


that causes their performances to dip and includes a lot of hypnosis techniques to reduce anxiety and improve performance.

One of my main areas of expertise is hypnotherapy for anxiety and, thanks to the power of the internet, I see clients from all over the world, from celebrities and professional athletes to housewives and househusbands.

Now we’ve got past the formalities, I hope you will see that I know what I’m talking about. So let’s look at self hypnosis for anxiety and can hypnosis really cure anxiety?


Can hypnotherapy cure anxiety?

This is a question that I am often asked. Whilst anxiety and depression are often talked about as a mental illness, they aren’t the same as a conventional illness. If you had the flu or a disease you would want a cure. If you were bitten by a poisonous snake, you would want a cure (anti venom most likely!)

hypnosis to cure anxiety


The difference between the flu, poison and anxiety is that the first two are not needed by us to survive. In fact they cause issues in our survival process. Anxiety, on the other hand is not just required for our survival, it is the exact function that anxiety is there for… to help you survive.

It might not seem like it’s helping you but the one reason for the anxiety response is to keep you alive. The responses is getting you ready to fight or run away from danger. Elevated heart rate, tense muscles, faster breathing. Even if these feelings are intensely uncomfortable, they are there to help you. To assist in your survival.

So can hypnotherapy cure anxiety? No. Does hypnotherapy and any other form of therapy want to cure anxiety. I hope not and it could not even if it wanted to. The human drive and necessity for survival is only rivaled by the need to continue the species.

However. Let’s ask a different question. Can hypnosis help anxiety? Absolutely! Now let’s talk!

How effective is hypnotherapy for anxiety?

There are a number of reasons why I specialise my hypnotherapy practice around anxiety and related issues. Firstly, I know from personal experience just how debilitating anxiety can be on our lives. It’s uncomfortable, sometimes excruciating uncomfortable! It can literally ruin lives and stop people from getting any enjoyment out of life. Even on a minor scale anxiety will stop people from living the fulfilling and enjoyable lives that they should be living.

But just because anxiety is a big problem, that alone has not been the deciding reason for my focus upon helping people to overcome anxiety. The single biggest reason is that I have found that hypnotherapy is the very best tool that I have ever come across to helping people overcome problematic anxiety.

You can see that hypnosis is becoming even more accepted as a form of helping deal with anxiety. Here is a link to the NHS page where they talk about it’s benefits.


Why hypnosis for anxiety is so effective

What causes the anxiety response?

When it comes to why hypnosis for anxiety is so effective we first need to look at what anxiety is and what causes anxiety.

Anxiety is a psychological in it’s origin but manifests itself physically. What I mean by this is that anxiety begins in your head but soon after you’ll start feeling the physical effects of it.will hypnotherapy help anxiety

What many people do not realise about the cause of anxiety is that it’s quite simple. Anxiety is caused by negative thinking. In general, people think anxiety is caused by certain situations. Whilst it might be true that you experience anxiety in certain situations it is not the event itself that causes anxiety.

If it was the event itself, then everyone who went to a meeting would have an anxiety attack. Everyone who drove a car would have an anxiety attack. Everyone who had to introduce themselves in a crowded room would have an anxiety attack. Whilst we know that these events can cause anxiety in some people, we also know that there are also people who do not experience anxiety in these situations. Therefore we know that it is our thinking around the event that causes the anxiety.

It is our own perception of the situation that causes this anxiety to take hold.

How we can start to overcome anxiety

The obvious solution to this is to think the opposite of negative thinking and to always think positively to overcome anxiety. However, prefer the term, solution focused thinking. Postice thinking is too hopeful. It enables wishful thinking that takes the onus off of the person suffering with anxiety.

We need to start looking at EVERYTHING that we do from a solution focused point of view. How can I improve? How do I best deal with this situation? By thinking in this way we start to reduce the impact of anxiety.

It is very simple.

However, do not mistake ‘very simple’, with ‘very easy’. Because it isn’t.

If you’re suffering from anxiety, you are most likely an over thinker. You’re likely see the worst case scenario in many things that you do. I don’t want you beating yourself up over this, but this is making your anxiety worse and worse.

How self hypnosis helps with anxiety

So we need to change our thinking. The problem is that this negative way of seeing everything is engrained. It is a habit, and as a habit you do it effortlessly and without even thinking about it.

hypnotherapy for stress and anxietyWhat we need to do is condition your automatic thinking to be ones of solution focused thoughts, rather than negative thoughts.

This is where self hypnosis for anxiety and hypnotherapy for anxiety in general come into their own.

Forget what you’ve seen in stage hypnosis or hypnosis for entertainment purposes. Nothing could be further from mind control and being like a zombie. The best way I can describe hypnotherapy and self hypnosis is focused and relaxed thinking.

Although this does not sound particularly powerful, thinking is what has enabled humankind to be the most dominant species on the planet. To produce the most powerful computers, the size of your palm and to put a person in outer space. This is when thinking is excelling. It is also the reason why people suffer from panic attacks and acute anxiety. The two ends of the spectrum of the most powerful ability that we have.

The way that self hypnosis and hypnotherapy work is by helping to condition you to thinking better. To think more effectively. It is like driving a car. To begin with, as this is a new way of thinking, it is hard to do. However, the hardest part is always the beginning and it gets easier and easier as you acquire this new and helpful way of thinking. As you acquire it as a habit.

Self hypnosis brings the power of habit to overcome anxiety

As Aristotle once said. We are what we repeatedly do. Excellence then, is not an act, but a habit.

As you repeatedly use self hypnosis you repeatedly think in this solution focused way. Soon it comes naturally, it becomes a natural part of who you are. As you become conditioned to thinking in this way you become better and better at dealing with issues that once would cause you anxiety.

The other benefit with self hypnosis and hypnotherapy is that regularly being in this deeply relaxed state desensitises the part of your brain called the amygdala.

You can think of the amygdala as being the alarm system in your brain. If the alarm system (amygdala) is triggered, we enter into the fight or flight mode (the anxiety response). As this happens more and more often, the amygdala becomes more and more sensitive. As it becomes more sensitive the triggers that cause you to feel more anxiety and think more negatively increase. So relaxation and subsequently desensitising your amygdala will have a very positive influence on reducing your anxiety. Another great reason to use self hypnosis and hypnotherapy!

Self Hypnosis

When it comes to self hypnosis for anxiety you have two options. Firstly you can do the purist method. This takes a lot of practice and I have outlined the technique below to get you started. The other technique that I highly recommend is to use a guided self hypnosis for anxiety. That is when you listen to an audio in the comfort of your own home. You then allow the guiding voice to help you focus on what you need to focus on tho help with the anxiety.

My self hypnosis download for overcoming anxiety and panic attacks will help to guide you to overcoming anxiety. You can click this link to see my self hypnosis download for anxiety.


Self hypnosis techniques

So now you know about the benefits of self hypnosis for anxiety. What if you want to perform self hypnosis yourself? How do you do it? Don’t worry, I’ve got you covered and here is a simple and effective way of performing self hypnosis on your own.

Step 1:

Ensure that you are wearing comfortable clothing and you aren’t too hot or too cold. You need to be able to relax!

Step 2:

Sit or lie down on a bed ore couch and make yourself comfortable. I prefer to sit as it’s very easy to fall asleep when you are hypnotising yourself. This isn’t such a problem when you listen to guided self hypnosis as the voice will still be playing. However in this situation, sleep means you aren’t going to be concentrating on overcoming the anxiety.

hypnosis for stress

Step 3:

Try to ensure you aren’t going to be disturbed for the next twenty or thirty minutes. So, turn off your phone and let people know you aren’t to be disturbed!

Step 4:

Decide what you are going to focus upon. For the purposes of overcoming anxiety you may wish to focus on what is going well in your life. Maybe focusing on what you are grateful for. You may even wish to focus on some of the things that cause you to experience anxiety and imagine yourself dealing brilliantly with the situation.

Remember, we want all of the experience to be positive. Always focusing on good things and solutions.

Step 5

Close your eyes and focus on thoughts of wellbeing. Maybe even focus on the feeling right now of a certain body part. This is a technique used in mindfulness and helps to reduce stress and anxiety, so that you can instantly start the process of relaxation.

You may also wish to count backwards in your mind. Focusing all of your attention on the numbers as you count slowly and rhythmically.

Step 6

Concentrate your attention on your breathing:. Slow, controlled and deep. As you inhale, imagine breathing in relaxation for your whole body, as you breathe out, imagine  you are breathing out any tension or anxiety.

Step 7

Spend some time doing these techniques to deeply relax you. When you are feeling nicely relaxed, I want you to concentrate on what you decided upon in Step Four. Spend as much time as you can in this state of mind.

Focusing on the  positives. Remember, just because your eyes are closed and you are sitting or lying down, it doesn’t mean that this process isn’t taxing. It’s a wonderful state to be in and great for making positive changes, but it can be mentally challenging.

Step 8

When you are ready, you can come out of this focused, and relaxed, state of light hypnosis, and open your eyes. Slowly gather your thoughts of your surroundings and when you feel ready you can carry on with your day.

The process might seem simple, and in many respects, it is. However, as I explained above, simple does not mean easy. Practice this and incorporate it regularly in your life as you get good at self hypnosis you’l find that you are able to start reducing your anxiety more and more.

Self Hypnosis for anxiety – Youtube

Make sure that you check out my channel on Youtube (Mark Bowden Hypnotherapy) and subscribe as I post regular videos on all kinds of self help topics as well as hypnosis and hypnotherapy.

Below are just a couple of short videos that I’ve uploaded around anxiety.


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How To Manage Your IBS On Holiday

It’s that time of year again, Summer Holidays are almost upon us.

For many of us this means, packing our bags, travelling to a new destination and having time to relax and get away from everyday routine.
However, for some the thought of travelling can really cause more feelings of stress than it can relaxation.

A Summer vacation can be relaxing and revitalising, but if you suffer with IBS or digestive issues, the experience can seem disconcerting.
The stress and worry beforehand organising, making sure you’ve packed everything and worrying you may have forgotten something important can add to your stress bucket.
Then there is the actual travelling, whether by bus, car, train, plane or boat, travelling to any destination can upset your rhythm. And finally once you’re at your holiday destination, being in unfamiliar surroundings can also knock you off track.

However, there are some ways you can help to control your IBS whilst away.

1: Organisation

plan route Sometimes one of the biggest triggers for an IBS flare up can be because of unfamiliar surroundings and then total panic.
You start to worry about where the nearest bathroom is and when you can’t find one immediately then you enter a state of panic, thus causing anxiety and in turn increasing your chance of an IBS flare up. It can be a vicious circle.

To try and avoid this situation, sit down before you travel with a note pad and pen and mark out your entire journey, from when you leave the door to when you arrive at your final destination.
Mark down all the possible toilet stops there will be along the way, the service stations, the times when you will be stationary etc. Knowing all this ahead of time will allow your mind to be at ease when travelling as you’ll know exactly what to expect.

2: Pack Snacks

If you suffer from digestive issues, the thought of being away from the food you know you can eat can really cause anxious feelings. Ahead of time start planning to take some of the foods you know you can eat. With your own snacks packed, you’ll be able to enjoy yourself without going hungry or having to eat something that may cause an attack when you can’t find anything for your needs on the menu.

Not only will the snacks be helpful when you need them. On top of this the sheer knowledge of knowing they are there is going to help reduce your anxiety and allow your thoughts and any potential IBS symptoms to be calm.

3: Exercise

yogabeachYou may be on holiday, but don’t view exercise as work. Exercise is an important addition to your daily life that can really help with relaxation and a 30 minute walk during the day can easily be added into your routine whilst away.
Why not try Yoga whilst your are ‘holiday-ing’? The practise of Yoga is well known for it’s benefits in relaxation. Combining this with stretches and controlled breathing helps to reduce your stress levels, lower your blood pressure and also your heart rate.

There are so many positives that exercise can have on your body and your IBS. One other benefit is the production of serotonin and endorphins. These are feel good neurotransmitter that are released in the brain. By exercising, you’ll release an abundance of these leading to more feelings of wellbeing, happiness and of course… reduced stress!

4: Hypnosis

A current NHS statistic tells us that 1 in 5 people have or will experience IBS in their lives. Thats a huge number of us. Stress and anxiety can greatly worsen IBS, and unfortunately, medications for the disease fail to address these problems. Using hypnosis for IBS can help your relax and unwind, altering the way your mind works, to change your perceptions of discomfort and address the mental factors that contribute to IBS.
product relief ibsMy download, “Relief From IBS” has helped thousands control their symptoms.

And you can download my app to access your audio anywhere, once you’ve downloaded your purchases to the app then you won’e even need Wi-Fi to listen!

Also, whilst you are away why not incorporate my 6 morning habits for a happier you. Not only will these habits help you to feel happier, but a happier you is a more relaxed you. And we know that a happier and more relaxed you reduces your symptoms of IBS.

Have a great holiday!

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Are Teenage Brains Different From Adult Brains?

teenage brain


If you would like help with conditioning yourself to naturally become a better version of you. Check out my hypnosis downloads.  As you’re about to find out, your brain is an amazing object but we could all do with a helping hand at one time or another.

Are teenage brains really different from adult ones? Well, as a matter of fact, yes they are!

A fully developed adult brain can effectively make decisions, react and act according to eat situation. There are parts of the brain that work together and in doing so allow us to make rational judgements and decisions. In essence, the adult brain (when engaged correctly) is absolutely phenomenal! That 3lbs of flesh in between your ears is the most advanced object in the known universe.

However the brain of a teenager is different. Of course it is still phenomenally advanced. However, the teenage brain is not quite yet on the same level as the adult brain. And one of the main reasons for this is due to the fact that the part of the brain that controls emotions and rationale hasn’t fully developed yet.

Thats right, this part of our brains is called The Prefrontal Cortex.

The rational part of our brain, the part of our brain that makes us uniquely human. The part that is there for creativity, but it also there to rationalise actions. It is also there to give us empathy and will step in when you are making a rash judgement. As we have already said, the human brain is the most advanced object in the known universe. Well, we can also say that the prefrontal cortex is by far the most advanced part of your amazing brain.

The Prefrontal Cortex is the most advanced part of any human brain.

Now the problem that teenagers have is that this Prefrontal Cortex is the last part of the brain to fully develop. It usually develops in the latter part of teenage years or into the early twenties. Once teenagers have been through puberty the assumption is that they are fully developed and fully grown. However, this part of their brains is most often still developing.

So if the Prefrontal Cortex is still developing it means that they aren’t going to have the same rational thing as they are going to have when this part of the brain finally becomes fully developed.  It’s not there to step in and help us make rational decisions then we are thinking more with our primitive part of our brains, sometimes referred to as the Limbic System.

Why teenagers might be more susceptible to anxiety and depression

This limbic system is the part of our brain that is responsible for anxiety, anger and is known as the emotional part of our brain.

If you are a teenager that is suffering with anxiety then hang in there. Try to think on the good side of things, the positives, the solutions, what you are grateful for in life. However do also remember, this Prefrontal Cortex, the brilliant, rational part of your brain is still developing. Therefore the older you get, the closer you get to those late teenage years, early twenties, the more and more that this Prefrontal Cortex will grow. The more you will be even able to think more creatively and more rationally.

If you are a teenager you’ve got that to look forward to and if you’re a parent, reading this then use this information to start a conversation. Sit your son or daughter down and help explain to them why they may be feeling more sensitive and susceptible to anxious thoughts and reactions. Maybe get them to watch this video.

It will be helpful for them to know the Science behind their feelings and might also give them a glimmer of hope to know that this way of reacting wont last forever.

Remember to always be patient with each other.

Check out my 6 morning rituals that you can make a part of your life today.

If you’re interested in more information about how your amazing brain works here is an article that addresses the question of whether our brains are equipped to take on modern day life.

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Five Everyday Habits That Can Cause Anxiety


5 Everyday habits that are adding anxiety to your life

1: Drinking too much coffee

CoffeeDo you grab a cup of coffee first thing in the morning? Another when you get to work? Maybe a third when you hit the 3pm slump?
Truth is, you could be consuming too much caffeine.
Caffeine is a stimulant. It actually stimulates your internal flight or fight response system. It creates similar feelings within your body, making you feel alert, focused but also increasing your heart rate and causing sweaty palms.
This mimics the reaction your body would have in a potentially frightening situation where your anxiety levels would be heightened.
However, when sat in a warm room, getting on with work, anxiety levels rising can be counter productive, causing you to worry about other issues.

2: Watching the news first thing in the morning.

Watching the news is a way we can keep up with current affairs, stories from around the world and local headlines. However, have you ever noticed how much negativity there is within news headlines?
Of course, i’m not saying, don’t ever watch the news again. However, maybe re think about putting it on the moment you wake up.
Instead, sit down later on in the day to keep up to date with current affairs.
Swap your news programme in the morning for a bit of gentle exercise, read a chapter of your book whilst eating your breakfast. Or take the time to be grateful for the day ahead and what you want to achieve that day. You’ll feel much more relaxed and in a positive state of mind to start your day.

3: Scrolling through social media.

Social MediaOur world now is connected through the internet on a hub of multiple social media platforms. This is how we now all communicate, gather information and socialise. However, there are studies now to suggest that social media scrolling can become an addiction.
Have you heard of the term ‘keeping up with the joneses?’
It used to be about who had the fanciest car or earn the most money, however, today, its more about who can get the most likes on a picture, who can check in at the best places and who can write the wittiest status. It’s the same concept but we are all playing the game differently now.
This window into other peoples lives can often leave us feel bitter and ungrateful about our own life.
We then may start to feel anxious that we haven’t achieved our goals, visited enough countries, or aren’t content with out lives.
This is a risky way of thinking and we must therefore detach ourselves from the source.
Remember online interactions do not make up for social interaction.
Turn off your social media accounts for one week and make some plans with friends or relatives. Live and experience the moment and do not het tempted to look online.
Let me know how you get on with the experiment.

4: Not getting enough exercise

According to a study on human behaviour, we spend an average of 14 hours a day sitting down.
The same study found that an adult will spend less that 50 minutes a week doing exercise. Far less than the government recommended 30 minutes a day.
There is a link between doing physical exercise and enjoying positive mental well being, therefore the importance of being active should not be underestimated.
Try and incorporate exercise into your daily routine. Try some yoga first thing in the morning. If the weather is good perhaps walk to work. Or use your lunch break to get outside and walk or jog.
If you enjoy dancing, why not join a dance class once a week, take a running with a running club, try speeding up the housework so you break a sweat!

5: Over analysing everything

Stop WorryingOverthinking and anxiety can be horrible partners in crime. The can lock each other in a vicious circle of stress inducing thoughts. The more you overthink situations, the more anxious you become. The more anxious you become, the more you overthink everything.
Breaking the cycle can be hard, but it can be done!
Start by putting every thought you have into a wider perspective. Will your current way of thinking still be affecting your life in five years time? Maybe even 5 days time? Let go of the thoughts that haunt you unnecessarily.
Realise that you can not control everything in your life. You must relax and let go of the negative thought process attached to trying to be in control 24/7.
Mary Schmich famously said, “Worrying is as affective as trying to solve an algebra equation by chewing bubblegum.”


If you need a little help in overcoming your anxiety, take a look at my Overcome Anxiety Hypnotherapy download.
Hypnosis is an effective and natural remedy for overcoming panic and anxiety attacks. As with all of Mark Bowden’s Hypnosis downloads, the methods used within this session are based on the latest evidence of the functioning of the brain and the most effective ways to bring about positive changes

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How to gain control of your life

control your life

Life is a series of moments. Some moments can be happy and joyous. Some moments can be stressful and frustrating. Then we have those in-between moments when life seems to be moving at a dull pace — you are just going through the motions of existing. It can seem as if your life controls what you experience, instead of you controlling your life’s experiences.

How does it make you feel to know that you are not in complete control of your life? It can be a tough pill to swallow. You are constantly frustrated because you feel as if you are riding an emotional rollercoaster that you can never get off of. Life is the one that controls the ups and downs and you are just along for the ride.

Nobody likes being on an emotional rollercoaster. The constant state of fearing where your life is taking you can produce a great deal of stress. When you are stressed you tend to think irrationally because your emotions overpower your logical thinking. Thinking and acting irrationally only worsens the current situation you are going through. You are then left feeling worse than when your problem originally occurred.

That is what makes life so perplexing. It presents us with different situations, leaving us to react in the moment, rather than us taking time to think about what is occurring and why it is occurring. This is why life controls you. You constantly allow it to change the direction of your thoughts and actions at any given moment. It controls you like a puppet on a string.

Problems and events do not control you

Yes, you will be presented with real problems in your life that can create significant levels of stress due to their relevance in your life. A loved one dying, having financial issues, and your own health problems are all things that can produce high levels of stress. But, you have to understand that even those problems cannot control you if you do not give them the authority to have control.

A loved one dying is a sad occasion but we all know that life must end someday. No one is immortal, which means that any day could be our last. Once you fully come to terms with this fact, you allow yourself to handle death in a more logical manner. You are able to remember that person for who they were, instead of only being caught up in their death, Yes, the pain of losing a family member or friend will hurt. You just have to remember that your time will come to, which is why you have to live life to the fullest while you still have the opportunity.

Finances are the biggest reason why most people in this world are stressed today. They simply do not have enough money. This is the reason why marriages end in divorce and why people commit suicide. Not having your finances in order is a major issue but one that you have the ability to control. If you want more money, you simply have to make more money. Saying this may sound easier said than done but it is not impossible. We will revisit this subject later in this article.

When you are having health issues it can be very tough to deal with. This is especially true when you are dealing with serious problems that affect your long-term health. What has to be remembered is that the majority of health problems can be prevented by being proactive with your health. This means eating healthy, exercising regularly, and going to your doctor for regular checkups. Doing these things help you maintain good health, which negates the stress caused by being unhealthy.

Are you starting to see how you allow life to control you when you have the power to control your own life? The stress that you allow to control your thinking can be eliminated if you made a real effort to control your life.

You probably are shaking your head in disagreement. This is because you are so used to possessing a victim mindset, which is nothing but an excuse to validate your position in life. It is time for you to stop complaining and stressing over your life, so that you can begin to control the life that you live.

Correction. The life that you want to live since you are merely existing right now.

Gaining control of your life will require you to step outside of your comfort zone. You can no longer think and behave like the average person living in today’s world. You will need to completely transform your thoughts and behaviors if you want to change your reality for the better.

Surround Yourself with Positivity

It seems as if the world is filled with negative people. They view the world with a negative outlook and their life seems to be filled with negativity. These are the people who complain the majority of time when posting on Facebook and then they share a meme that speaks about wealth and positivity. They are a walking contradiction and their life reflects their hypocrisy.

If you want to gain control over your life, you cannot afford to be in the company of negative people. They are draining and will suck all of the positivity out of you. This relates to the law of attraction and law of averages. Who you surround yourspositivityelf with is what you attract. You become like those who you spend the majority of your time with.

This is why it is an absolute must that you only seek to surround yourself with those who are ambitious and positive. Negative people are always reacting and complaining. Positive people are proactive and only speak positive energy into the atmosphere. This is why you see such a stark difference in lifestyle for positive people compared to negative people. Positive people have no time fir making excuses — they get things done.

At this very moment take inventory of the people in your life. Determine how they add value to your life and how they add stress to your life. If they add more stress than value, it is time for you to distance yourself from them. Do not second guess making this decision. This is your life and you cannot afford to let it be corrupted by negative people. Allow them to live a life that is not fulfilling, while you seek to live a life full of abundance and prosperity.

You need to surround yourself with those people who are more successful than you. These are the people who can teach you how to live a life full of purpose and success. You want to soak up as much knowledge as possible from these positive people. They will help you transform your mindset and behavior for the better so that you can start producing greater results in your life. You will position your life for success by constantly being in the presence of positive people.

Take Control of Your Money

This was mentioned earlier and it is a highly important factor in you gaining more control over your life. When your money is severely lacking, you feel as if you are a loser. This causes you to become depressed, which only worsens your money situation. You cannot choose to get sad just because your money is nonexistent. Instead, you need to make some radical

The reason you have financial issues is because you are being controlled by money, rather than being the one who controls money. You must understand that money is an asset. It is a tool that can be used to experience a world that only a few have access to. Seeing money as a tool allows you to provide for your family with no problems and help others. You only get to this point though when you realize that money is attracted to those who plan for it to exist in their lives.

Your problem is that you allow money to slip out of your hands like water, instead of accumulating it so that it can build. Do you need that house? Do you need that expensive care? Can you really afford to shop for new clothes and items every weekend?
You are a consumer, rather than a producer. As the consumer, you see money as a means to accumulate more things. The producer sees money as a way to provide for the consumer, so that they can accumulate more wealth. The only way you will take control of your money and earn more of it is by using your money to earn more money.

Discussing how to earn more money is a post that can stand alone, since it involves so many different tactics. Therefore, we will go over it in more detail in a future blog post.

Constantly Challenge Yourself

One of the biggest issues in this world is that people do not want a challenge. They want the easy way out — for things to just be handed to them. This is a weak mindset that leads to victim mentality. You cry and complain when things do not go your way, instead of making a way despite your setbacks. This is because you have conditioned yourself to find excuses, instead of finding solutions.

challenge yourselfYou have become too complacent. You wait to see what life is going to bring to you, instead of seeking out more adventures and challenges to pursue. Those who take risks are rewarded when their actions produce results. Those who are afraid of taking risks look on with envy at those who seek constant improvement and have a life that reflects their ambition.

Always seek out the biggest challenges that you can find. Doing so improves your thoughts and actions. You train yourself to make the possible out of impossible. When you are faced with constant challenges, you become more resourceful. You start to see opportunities where others see a dead-end. This is how you gain control over your life because you never allow yourself to get backed into a corner and quit. You take on a challenge with the belief that you will come out on top or either learn a lesson that will improve you.

You Need to Start Taking Control

Do not just read the information that has been provided to you. You need to apply this information so that you can take control of your life. Some say knowledge is power but real power is applied knowledge.

If you actually want to improve your life, you will need to put forth the effort to improve it. If you need some help to get started, I can be a resource that guides you along the way. We can work together to produce a life for you that is full of positivity by implementing forward-moving actions. This will result in you creating a life that you actually control. Are you ready to gain more control over your life?

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How to turn negative stress into positive motivation

Convert Stress into Motivation Hypnosis Downloads

Having stressful moments is a common experience that we all deal with in our lives. The reason for your stress can be caused by your family, job, finances; or all of these factors being combined together. When your stress starts to become too hard to handle, you begin to look for ways to cope with the pressure that you are under. Most people tend to find coping mechanisms that only cause more harm, rather than doing good. The common coping mechanisms are drugs, alcohol, and explosions of anger.

Dealing with stress in this manner only makes your current situation more difficult. You are actually prolonging your problems by not dealing with them in a productive manner. This causes you to remain in a state of depression and anger, which makes it impossible for you to live a positive life.

You desperately want to live a life that is full of positivity and opportunity but often times you are your own worst enemy. Although your stress may very well be caused be real problems, you tend to make small issues bigger than they should be. Something as small as you being late on a bill leads to you having an anxiety attack due to you believing your world is going to end. Unless you were born into the 1% , everybody has dealt with minor financial setbacks. That is just how life goes.

You know what you need to do, but it isn’t that simple

When things do not go your way, you need to take the time to relax and get your thoughts together. You react with emotions, rather than logic, you cause yourself to think of the worst. When logical thinking is used instead, you think of solutions that lead to a positive outcome for your situation. But, this cannot occur when you allow stress to corrupt your thoughts, which influence your actions.

Stop for a moment to think about what you are currently stressed about in your life. Is the stress that you are dealing with actually worth the energy you give to it? When you take the time to actually understand why you are stressed, you will discover that you are making your life more difficult than it needs to be.motivation from stress

Yes, we live in a tough world and life is not fair. But, once you actually accept the meaning of this saying, you start to realise that your life is what you make of it. If you allow yourself to get beaten down in life, you will become a victim to the world. If you understand that your current setbacks are only temporary, you will gain more control over your life.

You have to understand that your life is a constant flow of moments. Some moments have long-lasting effects on your life and others are rarely thought of again. The moments that are long-lasting are that way because you placed significance on that event. The same goes for the stress that is within your life. It is only considered stress because you give it the significance to be considered worthy of your thoughts.

The brain is a very powerful tool that we are all blessed with. Your brain has the ability to imagine dreams that can become reality when actions are placed behind your thoughts. Now imagine if you gave your mind the freedom to see you living a life of peace and happiness. Those thoughts could become a reality if you allowed positive thinking to dominate your thoughts. Instead, you allow negative thoughts to dominate the thoughts in your head.

The great thing is that you can actually turn your negative stress into positive motivation. You may be thinking that this is impossible. The only reason you believe this is because your stress currently controls you, rather than you controlling your stress. It is time to reverse your current reality so that you can start to live a more positive life.

Think about your long-term vision

Every person that lives in the world should have a long-term vision that guides the direction of their life. A long-term vision is not simply a dream. It is a strategy that you work on executing every single day. These are the short-term and long-term goals you set that must be accomplished so that your live a life you enjoy.

When you have a long-term vision, you understand that you face an uphill battle to make your desired life come into fruition. This is because nothing worth having comes easy. You will deal with frustrations and setbacks that make your journey towards success difficult. But, this is only motivation for you to accomplish your goals. The journey you endure makes the success worthwhile.

Where would these guy’s be if they gave in?

Steve Jobs was fired from his own company only to come back to transform it into one of the most dominant companies in the world. Michael Jordan was cut from his high school basketball team and now is recognised as the greatest basketball player to have ever played. There are countless other stories of now highly successful people who dealt with significant setbacks in their past. They just did not allow themselves to be defined by the difficulties they were faced with. They knew they had to weather the storm and improve themselves to get to their desired destination.

You have to have the same mindset when it comes to your life. Just because things are not going your way now does not mean that you allow stress to rule your life. If that occurs, you will never produce the lifestyle that you want for yourself. Look at your setbacks as motivation to improve your circumstances. You have the power to change your life if you believe in yourself enough to accomplish what you have set out to do.

Take a moment for reflection

Stressful moments are the perfect time to reflect upon what matters most in your life. Often times you are giving negative situations in your life more power than they should have. You then start to think in a negative manner, which produces negative outcomes in your life.

As previously stated, the mind is a powerful thing. Whatever you allow to dominate your mind becomes your reality. It is called the law of attraction. Your mind attracts things to your life that reflect your dominating thoughts.

You will find that successful people always say that their mindset was a very important factor in them gaining their success. This is because if they welcomed defeating thoughts into their mind, they would have never earned their success.

Start conditioning the empowering thoughts

When you start to feel stress creeping up into your head, you need to stop the urge to stress and think about the outcome you want for your life. Other people’s issues are not your own. You having a lack of money is only momentary if you continue to work hard to improve your finances. Every issue that you are currently dealing with can become the past if you are focused on a better future. But, your current problems will follow you into the future if you continue to give them the energy to remain in existence.

If you want a positive change in your life, you will focus your thoughts only on you living in a positive reality. Life is a journey that never ends until your final breath is taken. When you completely come to terms with this fact, you will stop allowing stress to hold back the progression of your life.

Make success your reality

Are you familiar with the saying “fake it till you make it”. It means that you should represent yourself as if you are living your desired lifestyle even if it is not your current reality. This is positive reinforcement to create the life that you desire for your future.

When success is your mindset it influences the actions that you take in your life. The actions that you take in your life produce the outcomes that you experience on a consistent basis. If stress becomes your reality, then stress is all that you will find within your life. Of course, you will have moments where you are under intense pressure that challenge your positive mindset. This is when you have to believe in yourself the most to not allow negativity to stress you out.

Gaining success requires you to turn stressful moments into motivation so that you do not lose sight of what you want to produce within your life. You do not want your stress to become a reflection of your reality. Therefore, you need to make sure that you reduce your stress in favor of living a life that is positive, which leads you to a prosperous future.

How do you think that the innovations that shape our lives today were produced? It was done by people taking doubt out of their minds and only keeping their end-goal in mind. They lived and breathed their desires until they came into fruition. It did not matter about the difficulties that they faced in the moment. All they were concerned about was succeeding, in spite of how difficult their journey to success sometimes became.

Your stress is fuel for your success

People all over the world deal with difficult moments every day. This is not to diminish the problems that you are going through. Rather, it is to remind you that you are not the only one who deals with stress within your life. If people can rise above poverty, hunger, drug use, and still become successful; you have no reason to allow the stresses in your life to hold you back.

How you react to the stress in your life is what determines your future. You can either control your problems or allow them to control you. If you choose to gain control, you will discover that your life becomes much more enjoyable because you control the thoughts that are allowed to roam throughout your mind.

Are you ready to take control of your thoughts so that you can manage the stress in your life better? I would love to help you create a life where you eliminate your stress and instead focus on creating happiness and success within your life.

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Why do you allow stress to run your life?

stop stress

What are you stressing about? It is just life. You will be fine. You have nothing to worry about. When you are worried about different situations in your life, people try to encourage you with positive words. Their positive commentary may work for a moment, but you soon find yourself thinking about your problems again.

Why do you allow the challenges in your life to grow into stress that controls our thoughts and actions? It is because you have not developed a mindset that is only focused on the positive. You allow negative thoughts to enter into your mind. These negative thoughts become stronger as you give them more attention. Before you realise it, your life has become immersed in negativity.

This leads to you being stressed 24/7. You go to sleep stressed. You wake up stressed. You are stressed all throughout the day. You are living a miserable life that makes you question what your existence in the world.

When your life is filled with nothing but stress, you have to make immediate changes with yourself if you want to improve how you live. You cannot continue to live a life that is filled with negative thoughts that stop positivity and success from entering your life.

You probably believe that you cannot turn your life around. You have allowed stress to beat you down so bad that you believe your life is meant to remain in a permanent state of misery. It is time for you to stop giving your stress the energy to remain strong.

Before you can make the necessary improvements in your life, you will need to understand why your stress exists. This will help you know why your problems exist, and how you can create solutions.

Why Does Your Stress Exist?

Stress is caused by thinking about the negative outcomes that occur due to problem you are dealing with. When an issue occurs, you immediately focus on what is the worst that can happen, instead of focusing on a positive resolution. Due to you feeding stress energy, it grows into a problem that you allowed to come into existence.why does stress exist

In reaction to your stress causing you frustrations, you will place the blame for your stress on other people and things. In reality you have nobody or anything else to blame but yourself. Avoiding responsibility for you giving your stress the energy to grow is why it remains a controlling factor in your life. You must become accountable for your stress if you want a change to occur.

For example, you are having some financial difficulties that need to addressed. The root of your problem is you spend too much money on frivolous things that are not needed. Instead of recognizing this fact, you stress about how you need more money. The problem is not that you need more money. The problem is that you do not know how to manage your money. If you took control of your bad financial habits, you would not be so stressed about why you always seem to have no money.

People have a tendency of being the cause of their stress. Sure, problems may very well exist in your life that you did not produce yourself. The issue is that you are responsible for allowing those problems to gain strength and become a part of your life.

For example, your brother has just been arrested for driving while intoxicated. He calls you from jail saying he needs to be bailed out. First, you are stressed about how high his bail amount is. Second, after you bail him out you are stressed about how you will get the money back you just spent. You are mad at your brother when you should be mad at yourself. You did not have to bail him out. You could have let him sit in jail for a couple of days to learn his lesson. You are the reason why you allowed another person’s problems to become your own.

Are you beginning to see how you allow stress to take residence in your life? You are allowing other people and things to control your peace of mind instead of you being the one who has ultimate control. Stress cannot occur without your permission.

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The Causes of Stress

There are many reasons why stress enters into your life. Therefore, it is important for you to identify the different reasons why stress exist in your life in order to reduce its control over your life.


You must work if you want to make money to live comfortably in the world. Unfortunately, every day at work will not be great. There will be times when you really hate your job. You may have a manager who does a poor job at performing their duties, which affects your work. You may work long hours for little pay. You cannot just quit your job due to problems you face because you need to earn money to eat and keep a roof over your head. So, you do your job under a tremendous amount of stress, which causes you to display misplaced anger in your personal life.causes of stress

Family and Friends

You love your family and friends but their problems tend to become your problems. When they come to you talking about the issues they are having, they are looking to you for some kind of support. The support needed is either emotional or financial support or both. No matter which type of support is needed, it causes stress in your own life. Despite the stress you under, you continue to support your loved ones. Now you are in need of some type of support yourself to help alleviate the stress you are under.

Fear and Uncertainty

You do not like being uncomfortable because it makes you feel like you have no control over your life. When you are dealing with fear and uncertainty, you stress yourself out because you have no clue about what is going to happen next. You think all negative thoughts, instead of having a positive mindset. Therefore, you intensify a situation that is not as nearly as bad as you have made it become in your mind.


It is said that money is the root of all evil. You make the mistake of giving money more power than it should have. Of course, money is needed to live in this world, but that does not mean it should control you. When money controls you, it stresses you out because you never have enough. Instead of earning money in great sums, you are stuck trying to figure out how you can make a small amount of money. If you knew how to control and expand your money, you would not be so stressed about money.


The days in your life are never constant. One day can be going great, and the next couple of weeks can seem like a nightmare. There seems to always be issues that appear out of nowhere blindsiding you. Each problem that occurs becomes bigger because you have not gained control over the previous problem. Your life seems to be spiraling out of control and you have no solutions for your problems. The only thing you can do is stress.

How to Handle Your Stress

Hypnosis for stress and anxiety is one way you could approach the problem, but what other things can you implement in your life? You need to get your stress under control if you want to improve your life. Stress can not only affect your mind, but it can also affect your heath. Stress can cause headaches, sleeping difficulties, irritability, and fatigue. You do not want your health to suffer due to you being stressed. You must get your stress under control in order to improve your life.

The best way to handle your stress is by taking control of your stress. This does not mean complaining about your problems. It also does not mean running away from your problems. It means you must create solutions for your problems. Determine what is causing you to feel stressed and deal with it head on. Look for

Analyze what occurs throughout your day. Record when you experience feelings of stress and anxiety. Determine what causes these feelings to occur. These are the issues that you must change. When you know why your stress occurs, you can start implementing solutions that eradicate your problems.stress free

For example, you are always short on money at the end of the month. In response, you start to keep track of your spending habits. You discover that you spend too much money eating out — over $100 every week. You eliminate the times you eat out to once per week and the money you have at the end of the month improves significantly.

Another example. You do not appreciate how your significant other always makes decisions without communicating with you first. Instead of reacting with anger, you have a talk with them about how their actions are having a negative effect on your relationship. Now they come to you to discuss the decisions they are going to make in order to hear your opinion and get your approval.

Once you understand that stress is nothing more than you letting your problems get out of control, you learn that you can eliminate the stress that occurs in your life. This does not meant that you will not have moments of anxiety — it means that you do not allow your anxiety to grow into stress that controls you.

You will discover that you feel much better when you let go of those things that cause you to become stressed. Stress is nothing but negativity you allow to live within your mind. When you have control over your mind, you have control over your stress. Learn how to live your life stress free.

For details of my Triple Impact Hypnosis Download for dealing with stress

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Understanding and Managing Stress

physical symptoms of stress

Stress is something we all experience from time to time and it can be caused by a whole host of different situations. Some of the most common triggers include relationships, money and work or a huge change in our lives, e.g. a bereavement, moving house, unemployment or divorce. But sometimes, the cause of stress can be something minor like finding it difficult to deal with children or feeling unappreciated at work. In other cases, there may be no identifiable cause.

Not all stress is negative, as research has found that stress, at a moderate level, can actually improve our performance level. Small amounts of stress can also make us more alert, enhancing our ability to do well in certain situations such as public speaking or job interviews. Alternatively, there are some stressful situations that can provide us with a feeling of exhilaration, e.g. when we’re participating in a high-risk sport or activity.

However, good stress is only positive if it’s over a short period of time. Prolonged stress or excessive amounts of it can lead to emotional or physical exhaustion and even illnesses. And, in the most extreme of cases, stress can kill.

The Symptoms of Stress

If you think you may be suffering from stress, there are a number of different symptoms you may have, including behavioural, emotional or physical changes. Below are some of the most common:

How Stress Can Change Your Behaviour

You may start to behave differently when you’re stressed, becoming inflexible, indecisive or withdrawn, for example. You might also find that you’re not sleeping as well as you used to, which could be adding to how tearful and irritable you feel all the time. Your sexual habits may also have changed. Sudden spouts of verbal and physical aggression can be triggered, even if you were mild-mannered before.

How Stress Can Affect Your Emotions

Common feelings you may experience when you’re stressed include depression, frustration, anger, fear and anxiety. Each of these feelings can add to each other, often causing physical symptoms which will make you feel even worse. If you’re extremely anxious, you may even find that you start suffering from stomach disorders, headaches, heart palpitations or giddiness.

A lot of these symptoms can make you feel like you’re suffering from something serious (e.g. cancer or heart disease) because they leave you feeling incredibly unwell. This can result in you feeling even more stressed than you did before.

How Stress Can Affect You Physically

When your body needs to prepare itself for an emergency, it will release chemicals which are often referred to as ‘fight or flight’ hormones. But these can also be released when you start to get stressed. Your blood pressure can become raised due to noradrenaline and adrenaline, which will make you perspire more and will increase your heart rate. They can also reduce your stomach activity and the blood flow to your skin. All of these changes are made to help your body run away or fight danger.

And while these changes may be helpful on a battlefield or in an unexpected situation, they’re not helpful when you’re sat on a bus surrounded by people or you’re trying to get through a mountain of paperwork. You can’t run away and you can’t fight. That’s why you aren’t using up the chemicals that your body has produced to try and protect you. And over time, the changes induced by the chemicals can have a severe impact on your health.

For example, you may start to suffer from indigestion, nausea or headaches. Your breathing may quicken, you may start to perspire more, you may start to experience more aches and pains or you may have palpitations. Over a longer period of time, this can put you at risk of strokes and heart attacks.

The Effect of Stress on Your Body and Immune System

The immune system can be significantly affected by psychological stress. Stress raises CD8 and catecholamine levels, which can suppress your immune system. And because your immune system is suppressed, this can increase your risk of viral infections.

Histamines are also released when you’re stressed, which is a particular worry for asthmatics as these have the potential to trigger bronchoconstriction (where the airways become restricted and you have difficulty breathing). Insulin needs are also altered when stress levels are higher, which increases your risk of developing diabetes, especially if you’re overweight.

Stress ulcers, peptic ulcers and ulcerative colitis can all be induced by stress due to the way it alters the acid concentration of your stomach. And chronic stress can also cause heart attacks and angina due to the onset of atherosclerosis (where plaque builds up in the arteries because of chronic stress levels), especially if your diet has a high-fat content.

These are the most common diseases that are associated with stress but aren’t the only ones. However, they do demonstrate just how fatal stress can be, especially over a long period of time.

Are You Suffering from Stress?

Everyone will suffer from stress in their own way, experiencing different symptoms and feelings. Some people may find the pressure at work enjoyable whilst others may not. But once you feel like you are suffering from stress, it’s important to find out the root cause of it.

Ask yourself what’s changed to cause this stress – has a situation arisen that’s put you under more pressure? What’s changing your behaviour, feelings or body? And then list some things that make you feel stressed.

You can then use three categories to classify your stressors – ongoing problems, major lifestyle changes and accidental hassles:

Ongoing problems include accumulating debt; having problems with a family member, friend or colleague and being in an unstable job or relationship.

Major lifestyle changes include negative and positive events. A negative change may be getting divorced, losing your job or a death in the family. Alternatively, a positive change could be having a baby, starting your own business, graduating from college/university or getting married.

Accidental hassles are those that cause significant stress, even if they’re only temporary. These could include getting a speeding ticket, missing the bus, having a flat tyre or losing your house key.

Once you’ve identified what’s causing your stress, this will help you to start managing it better.

How to Manage Stress

One of the most important things when overcoming stress is to acknowledge that you are stressed and that you need to make changes to your life to prevent these feelings. You need to make a connection between the pressure you’re being put under and the feelings of being ill or tired. And don’t ignore physical warning signs too, such as migraines, headaches, over-tiredness and tense muscles.

If you find that you’re getting upset or angry, try to take some time out, even if it’s just for a few minutes until you calm down. Take a walk around the block or go and get yourself a glass of water until you start to feel like you’re calming down.

Use Relaxation Techniques to Reduce Your Stress

One of the best ways to reduce those anxious feelings caused by stress is to try to relax. Try to relax all of your tense muscles and calm your breathing by taking deep breaths in and out. Take a deep breath and hold this for three seconds before slowing exhaling, continuing this until you start to feel as though you’re calming down. Then, you may feel as though you can carry on with the task you’d started.

Look at What’s Triggering Your Stress

As mentioned previously, there can be a whole host of different things that trigger your stress.

Some of these will have a practical solution and others will get better in time but there are also certain causes that you won’t be able to do anything about. For the latter two, you need to try to learn to let go of these issues because worrying about things you can’t alter or that will get better over time is only going to make you feel worse.

Some of the trigger points may need tackling head on because they may be more complicated. For example, if you’re going through a bad patch in a relationship, you need to talk things over with your partner/friend to try and sort things out.

Change Your Lifestyle

Once you’ve assessed the immediate cause(s) of your stress, try to look at your lifestyle and what may need changing here. Are you doing too much? Could you take a step back from something, handing over certain things to someone else? Be sure to prioritise things so you can reorganise your life whilst still achieving what you want to do. It’s important not to try to do everything at once.

There are a number of ways you can change your lifestyle to prevent stress, including:

Eating a Healthy Diet

Having a balanced diet won’t just help to make you feel better but also reduces the risk of you becoming overweight, which can also lead to the risk of developing other diseases.

Cutting Down on Cigarettes and Alcohol

If you can, try to reduce how much you drink and smoke. Because even though these may seem to relieve your stress momentarily, they could also be making it much, much worse. Due to the damage they can do to your body, they can put you at more risk of physical problems that are caused by stress.

Try to cut down on how much caffeine you’re drinking too because the effects of this on your body can be likened to the feelings you get when you’re anxious or stressed.

Having Regular Exercise

An effective way of relieving stress is exercise. For example, if you’ve had a bad day at work and you’re angry, you may find it beneficial to vent your anger by going on a run or playing a game of tennis with your friend (be sure to take your anger out on the ball, not your friend, though!). Even having a short walk to your local shop can help to reduce how stressed you feel.

Taking Time Out

It’s easy to say, “I don’t have time to relax” but it’s important that you do find the time when you’re feeling stressed. Not taking time out when you need to could mean you have to take time off at a later date due to ill health. Try to find the right balance between the responsibility you have to yourself and the responsibility you have to others. You may also find that relaxation, meditation or hypnosis classes could help you to manage your stress levels much more easily.

Chatting to Friends and Family

They say a problem shared is a problem halved and that’s why you need to talk about your stressors with a member of your family or a friend. Chatting to them about what’s triggered your stress and how you feel may enable you to see things differently, and they may offer you a way out of this stressful situation that you hadn’t thought of before.

Improving Your Communication Skills

If your stress is being caused due to a relationship at home or at work, you may find that listening to the person involved, smiling and expressing your feelings can help you to overcome the situation in no time. Sometimes, it’s easier to admit you are wrong and let things go than holding onto something for a long period of time.

Getting Enough Sleep

When you suffer from stress, your sleep can become one of the things that’s most affected. But to overcome your stress, it’s important that you’re getting enough rest. And if you do need to take sleeping pills, try not to take these for more than two nights.

Injecting Some Fun into Your Life

Enjoying yourself will help you to battle your stresses so try to add some fun to your life by giving yourself rewards and treats for being more positive. It could be something simple such as a walk in the park or a relaxing bath or you may find that getting a new book can help you to switch off and deal with your stress. Then, when you overcome a bigger challenge, you’ll be able to reward yourself with a well-deserved holiday.

Try not to let things get out of hand by being too hard on yourself. We all have bad days and learning to manage the downs with the ups will help you to keep your stress levels at bay.

Seek Professional Help

If you don’t feel as though you can cope with things on your own, you may need to seek professional help. Many people feel reluctant to do this because they feel as though they are failing in some way but you shouldn’t be afraid to ask for help. It’s important that you seek help as soon as you can so you can start to feel better again.
The first person you should approach is your family doctor. They’ll be able to advise what treatments are available to you and may refer you to someone who can help. Some approaches that have been found to reduce stress include Mindfulness-based Cognitive Behavioural Therapy. There are also some other charities and voluntary organisations (like Mind, for example) that have been established to help people deal with stress.

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Hypnosis for Stress and Anxiety

Does Hypnosis Work For Anxiety

Hypnosis is a wonderful tool for overcoming stress and anxiety and as you are about to find out, it’s:

  1. natural
  2. side effect free
  3. can be incredibly effective.

Once you’ve finished reading don’t forget to look at Mark’s range of products that focus on hypnosis for stress and anxiety.

Self hypnosis for anxiety, does it work?

The true potential of hypnosis, self hypnosis and hypnotherapy is still a bit of a mystery to most people. However, over the past 10 years it has been making ground to becoming more recognised for it’s beneficial uses.hypnosis for stress and anxiety

It wasn’t long ago that any use of the word hypnosis would bring up nothing but images of people being asked to cluck like chickens and bark like dogs for entertainment purposes. Whilst this image is still quite difficult to shake off the potential benefits that hypnosis can offer in a therapeutic sense has really started to gather pace. For example, whilst pills were often the norm for just about any issue when you saw your doctor, we are now seeing Hypnotherapy being offered alongside other holistic interventions such as CBT.

When it comes to hypnosis for stress and anxiety, hypnotherapy comes into its own. In a clinical setting it is anxiety and stress that I have seen most people for, and it is this where I have seen some remarkable improvements.

Anxiety causes more than worry

With anxiety there are often many other issues that can come with it such as

  1. Low self confidence;
  2. Low Self Esteem;
  3. Panic Attacks;
  4. Phobias;
  5. Negative Self Talk;
  6. Relationship problems;
  7. Low Energy;
  8. Sleep problems… and much more!

Anxiety tends to be the root cause of pretty much most of the issues that we suffer with in life. Although anxiety starts in the brain and is a psychological issue, it manifests itself in a physiological way which causes many of the problems. The adrenaline spikes, the raised heart beat, tightening in the chest. There is, of course, also the psychological side of anxiety such as negative self talk and catastrophic thinking. Anxiety on the whole is pretty unpleasant.

As the root cause of anxiety is psychological, the impact of hypnosis can be a brilliant intervention and I have worked with many clients over the years that have transformed their lives in the consulting room when they had suffered with anxiety. I have also had hundreds of people emailing me and leaving testimonials about my self hypnosis downloads for anxiety to say how these have changed their lives.

However, it’s all very well knowing that it does work, but how do you do it?

Self hypnosis techniques for anxiety

When it comes to using self hypnosis techniques for anxiety you really have two options. Both of which can be brilliantly effective.

The first option is that you practice traditional self hypnosis techniques without any guidance. For example. You get yourself into a nice, comfortable self hypnosis techniques anxiety.position and you allow yourself to start relaxing. This could be by counting backwards in your head. You might also concentrate on something to empty your mind. I’ve known people to use candles, watches or just about anything. The idea here is to clear your head of thoughts.

Once in this relaxed state, you can then use various techniques, such as visualising those parts of your life that cause anxiety going well. You can also choose to simply empty your thoughts and stay in this relaxed, meditative state.

The other option for self hypnosis is to allow yourself to be guided. Using self hypnosis downloads is a great way to do this. One of the first advantages of this is that you are less likely to let your mind wander as you simply need to let your thoughts concentrate on the words. The other important point is that the hypnotherapist has experience and has designed the contents of the program specifically for what you are looking to achieve.

In this day and age, when time is very precious, it is great to know that you self hypnosis time is being effectively used. I have designed many hypnosis programs based on the cutting edge of neuroscience to bring to you the some of the most effective hypnosis downloads available today.

If you have any questions about my hypnosis programs, anxiety or anything else, please do not hesitate to get in touch.