(Don't Start) Thinking About Tomorrow

I am continuing to suspend in-person hypnotherapy sessions with me in my office. However, phone, and Zoom consultations ARE and WILL REMAIN AVAILABLE! 

 

 

(This blog was originally posted on August 22, 2014)

 

Photo by Sara R. Fogan, C,Ht.

  

     One of the most important things we can do for our mental and emotional well-being is to allow ourselves to relax. I know, I know. That is easier said than done, especially on a Sunday night, because, well, tomorrow is Monday. Indeed, sometimes it feels like all of Sunday isn’t even part of the weekend, let alone a day of rest, because it has morphed into a day of preparation for Monday. It’s when we rush to put the finishing touches on homework assignments or projects for work and start psyching ourselves up for the grind of the week ahead. Furthermore, the more we think about the deadlines that are coming up, the social events or school activities that we “must” attend next week, or the rush-hour traffic we will have to negotiate early tomorrow morning, the more anxious we become. It’s enough to ruin the weekend, but only if we let it. Here are some suggestions to help you relax and enjoy the day:

• Before you leave work, etc. on Friday, make a contract with yourself to not bring/do work at home; or, if you know that you must work on a project, that you will reserve some time between Friday evening and Sunday evening to relax and unwind.

• Use imagery to visualize, picture or pretend that you are able to relax and enjoy the rest and relaxation that you deserve this weekend.

• During this “Me Time,” just do what you want whether that is sleeping in, participating in a sport or hobby or even doing nothing at all.

• Turn your activities into opportunities for moving meditation. In other words, focus only on what you are doing at that moment. If/when you notice that you are actively thinking and worrying about work or school, draw a couple of deep breaths and center your attention back on you and what you are doing right now. Whether you are cuddling your spouse, playing fetch with your dog or watching a movie with your kids, you will be able to enjoy whatever you are doing right now if that activity is occupying your full attention.

• Use or recite affirmations that support your decision to relax and to think only about the present (i.e., what you are doing right now.)

• Before you go to bed, make a mental or literal checklist to confirm that you are prepared to deal with tomorrow’s challenges. For example, is your mobile phone charged or charging? Are your completed home-work assignments in your backpack? Is the project you completed for work in your briefcase? Once you have verified that everything is okay, you can sleep quickly, soundly and deeply and know that you are in the perfect place to enjoy a successful, productive week.

 

Sara R. Fogan, C.Ht. is a certified hypnotherapist based in Southern California. She graduated with honors from the Hypnosis Motivation Institute in 2005. Sara has been voted the Best Hypnotherapist in Santa Clarita, California, four years in a row (2019-2022). For more information about Calminsense Hypnotherapy® and to set up an appointment, please visit http://www.calminsensehypnotherapy.com/

© 2023

 

Being Mindful

To minimize risk of exposure to and spread of the COVID-19 virus and COVID-19 variants, I am continuing to suspend in-person hypnotherapy sessions with me in my office. Meanwhile, phone, and Zoom consultations ARE and WILL REMAIN AVAILABLE! 

 

(This blog was originally posted on March 26, 2016)

 

Photo courtesy of Microsoft/Bing

 

 

One of the most beneficial lessons I have learned is to be more “mindful” of my environment and surroundings. The first time I heard about mindfulness was during my course through the Hypnosis Motivation Institute to become certified to use hypnosis to help people deal with Post-Traumatic Stress Disorder. I am working on this behavior again as I complete another HMI course on using hypnosis to help care-givers take better emotional and physical care of themselves as well as the person they are looking after. Basically, this concept entails slowing down our usual rush or frenetic, day-to-day behavior of existing and increasing our awareness of the immediate surroundings to slow down and reduce stress so we can live and enjoy life.

Following is an exercise you can practice while you take a bath or shower to increase your mindfulness and awareness of your own environment. The goal of this exercise is to help you focus on the positive, interesting and good things around you, to eventually draw in that goodness to replace any negativity you have been carrying inside.

• Rate your level of relaxation on a scale from 0-10, with “0” being least relaxed and “10” being most relaxed.
• Draw a long, slow breath through your nose and hold it for the count of four. Release the breath through your mouth. As you exhale, say or think the word, “calm” or “relax”. Continue breathing at your own relaxed rate. When you remember to do so, think or say the word “calm” or “relax” as you continue this Mindfulness exercise.
• Step into the shower/bath. Focus your attention on the sensation of the water on your skin. What does the temperature like? How does it feel to have the water droplets falling on your skin (if a shower)? What is the sensation like as the water laps against your body (if a bath) as you position yourself to sit in the tub.
• Notice the smell of the soap/bubble-bath/bath salts you are using. Is there a smell? What does it smell like, if anything at all? How does it feel (texture) when the soap/bubble-bath/bath salts touch your skin?
• Now take a moment to allow the water from the shower splash over your hand, or to scoop up some bath water in your hands and allow it to spill through your fingers. Notice the shape of the water droplets. Can you see any colors in the water droplets or perhaps even in the bubbles from soap or bubble-bath? What are those colors? What are those shapes?
• To conclude the exercise, rate your level of relaxation again, using the same 0-10 scale. What have you noticed during this exercise about your ability to relax and how it feels to be able to focus on something outside of yourself, this way?

This is just one example of how to practice Mindfulness. I use and teach Mindfulness to my hypnotherapy clients to help them relax and to help them reduce stress and anxiety, improve self-care and more. It is a great way to relax and practice noticing things going on around you that affect yet do not necessarily have anything to do with, directly affect, or are directly affected by you.

 

 

Special Offer: Discount on the First Hypnotherapy Session for Active/Retired

 Military Personnel & First Responders

 

Special Offer: 25 percent discount (that is $50!) off the first hypnotherapy session for all active/retired military personnel and first responders (police, fire-fighters, EMT/paramedics, ambulance personnel, emergency dispatchers, ER physicians and nurses, COVID-19 Ward staff).

 

This offer may not be combined with any other discount or discount package. It is not redeemable for cash.

 

Sara R. Fogan, C.Ht. is a certified hypnotherapist based in Southern California. She graduated with honors from the Hypnosis Motivation Institute in 2005. Sara has been voted the Best Hypnotherapist in Santa Clarita, California, three years in a row (July 2019, September 2020, July 2021). For more information about Calminsense Hypnotherapy® and to set up an appointment, please visit http://www.calminsensehypnotherapy.com/.

© 2021

 

Time Management

 (This blog was originally posted on January 6, 2014)

Image Courtesy of Microsoft

Many people fulfill several roles in their daily life. They juggle the role of parent, spouse or romantic partner, athlete, friend, etc., plus the myriad responsibilities they fulfill at work. Sometimes it feels like a full-time job to just keep track of who you are supposed to be and what you are supposed to be doing at any given moment. Here are some strategies to help you relax, focus and be completely “present” in whatever you are doing—no matter how much (or little) time you spend in that role.

• Square breathe. Draw a deep breath through the nose and hold it to the count of four, then exhale through your mouth. As you inhale, visualize, imagine, picture or pretend that you are inhaling calm, focus, patience and any word that you associate with feeling powerful and in control. As you exhale, allow any stress, frustration or negative energy or emotion that you identify in your body.

• Anchor this new sensation by pressing or rubbing the thumb and index (pointing) finger of either hand. This action physically “anchors” your subconscious mind to the calm, relaxed state of focused energy that you will be able to access as you fulfill each role.

• Make a list—mental or write it down—of what needs your attention. The first item should be what needs to be done right now. What is the next priority, and so on?

• Break that big project into several smaller, more manageable “chunks” if it is particularly complicated or involved. Even though the final project is the same, it is psychologically easier—and more rewarding—to tackle small portions of it at a time.

• Stay organized and on-task­. Make sure that you have all of the material(s) available and on-hand to achieve your goal or complete your project.

• Turn off/silence your phone or computer unless the project absolutely demands this kind of contact or you are waiting for someone in your group to arrive. Technology makes our lives easier in many ways, but the temptation to check for unrelated text messages or voice-mail and browse the Internet for something-that-might-be-useful-but-is-actually-totally-unrelated to what you are doing, is almost always more distracting than helpful. 

• Prioritize. Complete each task according to its priority before you tackle the next one!

Whether you are supervising a project at work, spending quality time with your family or just chilling out with your friends, each activity will place a specific demand on your attention and the time you spend doing...whatever. It is important to dedicate as much time as you want or need to this activity, but make sure that your focus is completely on that project. You, and whatever you are doing or working on, deserve nothing less—and you will value the time you spend focusing on this endeavor even more.

Limited-Time Offer: Free Phone Consultation

 This is a great opportunity to find out why hypnosis is so effective and how hypnotherapy can help you achieve your self-improvement goals. Call/send me a text message at (661) 433-9430 or send me an e-mail at calminsensehypnosis@yahoo.com to set up your free, 30-minute phone consultation, today! 

Offer valid through April 30, 2019. 

Sara R. Fogan, C.Ht. is a certified hypnotherapist based in Southern California. She graduated with honors from the Hypnosis Motivation Institute in 2005. For more information about Calminsense Hypnotherapy® and to set up an appointment, please visit http://www.calminsensehypnotherapy.com/. 

© 2019

 

(Don't Start) Thinking About Tomorrow

(This blog was originally posted on August 22, 2014)

Photo courtesy of Microsoft

     One of the most important things we can do for our mental and emotional well-being is to allow ourselves to relax. I know, I know: that is easier said than done, especially on a Sunday night, because, well, tomorrow is Monday. Indeed, sometimes it feels like all of Sunday isn’t even part of the weekend, let alone a day of rest, because it has morphed into a day of preparation for Monday. It’s when we rush to put the finishing touches on homework assignments or projects for work and start psyching ourselves up for the grind of the week ahead. Furthermore, the more we think about the deadlines that are coming up, the social events or school activities that we “must” attend next week or the rush-hour traffic we will have to negotiate early tomorrow morning, the more anxious we become. It’s enough to ruin the weekend, but only if we let it. Here are some suggestions to help you relax and enjoy the day:

• Before you leave work, etc. on Friday, make a contract with yourself to not bring/do work at home; or, if you know that you must work on a project, that you will reserve some time between Friday evening and Sunday evening to relax and unwind.

• Use imagery to visualize, picture or pretend that you are able to relax and enjoy the rest and relaxation that you deserve this weekend.

• During this “Me Time,” just do what you want whether that is sleeping in, participating in a sport or hobby or even doing nothing at all.

• Turn your activities into opportunities for moving meditation. In other words, focus only on what you are doing at that moment. If/when you notice that you are actively thinking and worrying about work or school, draw a couple of deep breaths and center your attention back on you and what you are doing right now. Whether you are cuddling your spouse, playing fetch with your dog or watching a movie with your kids, you will be able to enjoy whatever you are doing right now if that activity is occupying your full attention.

• Use or recite affirmations that support your decision to relax and to think only about the present (i.e., what you are doing right now.)

• Before you go to bed, make a mental or literal check-list to confirm that you are prepared to deal with tomorrow’s challenges. For example, is your mobile phone charged or charging? Are your completed home-work assignments in your backpack? Is the project you completed for work in your brief-case? Once you have verified that everything is okay, you can sleep quickly, soundly and deeply and know that you are in the perfect place to enjoy a successful, productive week.

Sara R. Fogan, C.Ht. is a certified hypnotherapist based in Southern California. She graduated with honors from the Hypnosis Motivation Institute in 2005. For more information about Calminsense Hypnotherapy®, please visit http://www.calminsensehypnotherapy.com/.

© 2015

How to Deal With the Naysayer

Photo courtesy of Microsoft

 

                Every so often, we have to interact with somebody who holds very different beliefs than we do. In fact, this person seems so negative about absolutely everything that is suggested, we can’t wait to get as far away from this individual as we can, as fast as we can. Sometimes we even feel compelled to shoot back a few critical comments (in our defense) on the way out the door. To add insult to injury, we still sense that prickling cloud of negative energy swirling around this new environment long after we have achieved quite a bit of distance from the person. We wonder: Why did he say that? Why is she always so negative? Am I the only optimist left in the world?

                The most effective defense against negativity is to simply not react to the criticism/insult/sarcastic comment. I know how hard this can be, especially when you must deal with that person on a regular basis (e.g., a colleague or family member). Remember: energy attracts like energy. When someone criticizes you in a non-constructive/mean way, the most effective way to defuse the negative situation is to smile and thank him or her for pointing “x” out to you. Then (politely) leave the conversation or room. If you cannot extricate yourself from the situation, imagine that the “criticism” or insult was spoken in a soft, gentle voice with loving words and try the following imagery exercises:

·         Visualize, imagine, picture or pretend that you are wrapping delicate threads of protective energy around your body, from the top of your head to the tips of your toes. These threads are gold and silver light, thinner but stronger than anything that exists in the world. As they wrap around your body, you notice how relaxed you begin to feel; and the more relaxed you feel, the more patient and loving you are toward the person(s) who is hurting your feelings. With each deep breath you take, these strands of gold and silver light grow stronger and stronger and wind more tightly around your body to create an invisible shield that prevents any negative energy to attach itself to you. Each time you exhale, the negative energy bounces right off you and dissolves into the universe where it can no longer affect you or anyone else.

·         Visualize, imagine, picture or pretend that you are surrounded by very powerful, invisible magnets. Usually, these magnets are used to attract positive energy and emotions and increase your self-confidence to motivate you as you pursue your goals. If/when you notice that you are surrounded by negativity or your subconscious mind gets stuck repeating a self-critical mental script, simply “reverse” those magnets to push the negative energy away from you.

There is no excuse for being rude or mean when you criticize someone. In an ideal world, a criticism should and would always be a teachable moment. Even if it is disappointing to learn that your brilliant idea has many flaws, if you correct those mistakes as suggested, your project could be great. Take a few deep breaths to tamp down that urge to protest in defense and give the other person the benefit of the doubt. No matter how the words came out or the tone of voice the person said it in, on second thoughts you may realize that he or she is speaking from personal experience and actually has your best interest at heart. And if this isn’t the case, feel confident and respect yourself to follow your original path to achieve your goal, your way.

 

 

 

Sara R. Fogan, C.Ht. is a certified hypnotherapist based in Southern California. She graduated with honors from the Hypnosis Motivation Institute in 2005. For more information about Calminsense Hypnotherapy®, please visit http://www.calminsensehypnotherapy.com/