The Practice Effect

Photo by Rick Hustead

In David Brin’s novel titled The Practice Effect, the most effective (and valued) tools and equipment are old and well-used. Here on Earth, a brand-new axe blade is sharp and gets the job done in one or two swings. Conversely, protagonist Dr. Dennis Nuel discovers that same new axe is useless on an anomaly planet he is exploring compared to a worn-out counterpart with a dull blade and grooves where the user’s hands would have held it.

I loved this book when I read it in 1984, and the concept of a “practice effect” continues to fascinate me in the context of how the mind works. As I explain to hypnotherapy clients who want to change a long-term habit, the more they do or “practice” this behavior the easier, more automatic and, yes, “effective” it becomes. For example, when you learned algebra the symbols and arithmetic required to solve an equation probably challenged every mathematical skill you had up to that point. However, with practice you may have advanced to geometry, trigonometry or even calculus; if nothing else, you can apply simple algebra to work out how much tip to leave at a restaurant. Just like the grooves in the worn axe handle in Brin’s novel, repeating familiar behaviors eventually creates a subconscious mental script that reinforces their importance and value to the subconscious mind. (This attachment to a behavior such as smoking or drug use/abuse will be even stronger with a physiological chemical addiction.*) 

The perceived value of a familiar or “known” behavior comes from the comfort you derive from repeating and practicing this action. However, it is also why changing or stopping the behavior completely is so difficult. Remember, anything new or different (unfamiliar) is considered “pain” in the subconscious mind. It is almost as if you are starting all over again, having to learn a new or even re-learn a previous more effective “old” behavior. In many cases, you have to keep practicing that other, less comfortable but more desirable way of doing things over and over until it, too, has developed a “practice effect” that is ultimately more valuable than that old strategy.

 




*California law allows access by California residents to complementary and alternative health care practitioners who are not providing services that require medical training and credentials. The purpose of a program of hypnotherapy is for vocational and avocational self-improvement (Business and Professions Code 2908) and as alternative or complimentary treatment to healing arts services licensed by the state. A hypnotherapist is not a licensed physician or psychologist, and hypnotherapy services are not licensed by the state of California. Services are non-diagnostic and do not include the practice of medicine, neither should they be considered as a substitute for licensed medical or psychological services or procedures.

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/.

© 2016

My Dressage Training Regimen

Photo by Rick Hustead

“A fit horse needs a fit rider.”

When my trainer said that to me this summer her words had the effect of a medieval knight of yore dropping the gauntlet to encourage me to step up my dressage training. My gelding, Galahad, has been in full training with her for five years and their hard work really shows. He is much more muscular and flexible than the horse I first sat on in August of 2011. There is more suspension in his trot and canter strides, and when he gets in frame his movement is, well, it feels like flying (to me). So, to be able to comfortably sit those gaits I needed to do some work, too.

My trainer is a former professional ballet dancer, so the first thing she did was develop a more intensive warm-up regimen for me to do before each ride. In addition to Pilates roll-ups and a sequence of hip-opening exercises ballet stretches like demi- and grand pliés, she incorporated a series of side lunges and sprints up and down her (very long and moderately steep) driveway.

Meanwhile, I continue to take at least five yoga classes each week, including classes devoted to deep stretches and restorative/therapeutic yoga for greater flexibility, and Vinyasa flow sessions to practice smooth transitions between various positions. As I explained in my blog titled Me, Dressage and Yoga, these classes are a perfect complement for my riding because the positions emphasize balance, increase strength and teach independent movement of specific areas of the body.

I am also paying close attention to my diet (nutrition) and quantity and quality of sleep, especially before I ride. As I have mentioned in many of my blogs, fluctuations in blood-sugar levels can increase anxiety and frustration levels as well as potential moodiness. To prevent these effects, I make sure to eat a light meal with some form of protein about an hour before I ride. I also avoid caffeine, which can cause a similar response. The last thing I want is the negative physiological effects of a sudden drop or spike in my blood-sugar level to trigger anxiety in me and that spirals into to a fight/flight reaction in Galahad.

The final component of this physical-fitness program entails a lot of training on the lunge-line—bareback, without a bridle or reins and my hands resting on top of my head (helmet)—to work on my balance, improve my seat and perfect my aids (leg and seat). My trainer often likens Galahad to a fine German sports-car in that he has a very powerful engine in the back (his hindquarters) and he has a manual transmission. In other words, my gelding is not a kick-and-go horse; he is very sensitive to every aid, including inhalation and exhalation of breath. So, if I take my legs off him or shift my balance even slightly he will do something I didn’t (intentionally) ask for.

I still have a lot more work to do until I get to ride with a saddle again, but that is actually fine with me. There is something so freeing about this training, and I can feel what Galahad is doing and thinking about doing so much better than when there is a big leather saddle between us. It is also great for bolstering my confidence knowing that I can ask my horse to move forward, backward, halt and transition between gaits completely “hands-free.” Finally, these past few months I have learned how to trust myself to ride my horse with such subtle aids. More important, I realized that I can and do trust him when we work together. Every ride, I am re-writing and creating a new subconscious mental script about riding and, specifically, riding this (my) horse.

There is truly no greater feeling than this, and all the training I do on and off Galahad is helping me increase my strength and improve my skills as a dressage rider.

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/.

© 2016

Lying and Passive-Aggression

Photo by Rick Hustead

Lying, losing syndrome, procrastination, the desire to control authority and a tendency to lose a job/ get fired are all manifestations of passive-aggressive behavior, observed Hypnosis Motivation Institute founder John Kappas Ph.D. and his colleague, psychiatrist Dr. Ron Hodges, M.D. Furthermore, a passive-aggressive person typically has very childlike, neurotic behavior, low-self-esteem, is not assertive and tends to be impulsive. This person also tells lies to control authority figures and avoid conflict with other people. The decision to tell the truth (or not) depends on how the person believes or expects the other party to react, Dr. Kappas explained. However, these deceptions usually only make the situation worse for the person.

“Sooner or later, lies catch up with you,” he said.

According to developmental psychologist Erik Erikson, passive-aggressive behavior typically begins between the ages of three and six years. This age span is categorized as the third, or play age/loco-motor stage of development, when the youngster is developing a sense of independence. At this age, a child is motivated to try new things and show initiative. However, if the parents/guardians discourage or even punish the child for asserting independence this way, he or she is likely to become angry, frustrated and/or guilty and behave in various ways to “punish” the parents, Dr. Kappas said.

However, it is the passive-aggressive person who typically suffers the consequences of this behavior. For example, a child may insist that he doesn’t have to use the toilet before going on a car trip and then wets his pants five minutes into the journey. In adulthood, this behavior may carry over so the person sabotages his career. If there are conflicts in a romantic relationship, the person may leave clues that she is having an affair so the partner deduces what is going on without her actually having to confess about the other relationship.

To help a client resolve such passive-aggressive behavior, Dr. Kappas recommended working to increase the person’s self-confidence and self-esteem. “The lying will decrease as confidence builds.” The next step is to expose and desensitize the person to different situations that could trigger the lying response. The hypnotherapist should also work with the client to be able to face people and diplomatically resolve conflicts, which will also reduce the urge to tell a lie, the HMI founder added.

It is important to construct a framework in which a client can cognitively, consciously identify and understand how and why he uses passive-aggressive behavior to deal with a conflict. In hypnosis, therapeutic techniques such as role-playing, hypnodrama or guided imagery can help identify, address and desensitize the person to various stimuli that trigger lying. (For example, have the client imagine talking to the boss to ask for a raise.) While the person is relaxed and in hypnosis, the hypnotherapist should give suggestions that replace the person’s negative/self-destructive behaviors (e.g., passive-aggression) with constructive beliefs about increased self-worth/self-confidence and positive behaviors (e.g., problem-solving skills).

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/.

© 2016

Thoughts of the Day

Photo by Sara Fogan

      Every now and then I like (and need) to take a few moments and remind myself about what is really important to me, in my life. If you follow me on my Calminsense Hypnotherapy Facebook page you may have seen some of these quotes before on this page, or will in the future. Many of these Quotes of the Day are beautiful examples and illustrations of the work I do as a hypnotherapist, so I will probably draw on them in future essays.

• “I stop wanting what I am looking for, looking for it.” – Antonio Porchia

• “Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, ‘I will try again tomorrow.’” – Mary Anne Radmacher

• “Only in the darkness can you see the stars.” – Dr. Martin Luther King, Jr.

• “Throw off the bowlines. Catch the trade winds in your sails. Explore. Dream. Discover.” – Mark Twain

• “When you focus on problems you will have more problems. When you focus on possibilities you’ll have more opportunities.” – Unknown

• “A smart person is not one that knows all the answers, but one who knows where to find them.” – William Petersen

• “Anger ruins our lives and throws a great big spanner in the harmonious workings of the universe.” – Philip Arnold

• “Do not believe all the things you tell yourself late at night.” – Unknown

• “Silence is the great teacher and to learn its lessons you must pay attention to it.” – Deepak Chopra

• “Opportunities are made, they do not just lie around waiting for someone to grab them.” – Lolly Daskal

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/.

© 2016