Back in the Saddle Again

Photo courtesy of Sara Fogan


Lunge-lessons are a great way to work on and improve riding
skills and rebuild self-confidence after a fall.

 

I am sure that most people—even non-equestrians—have heard the expression that you must get right back on the horse if it bucks you off. It is not about teaching the horse a lesson or proving that we won’t let him “beat us.” Contrary to popular belief, this philosophy is actually about helping riders to regain their self-confidence after a fall or other negative experience with a horse. This philosophy has even become a metaphor for picking yourself up and overcoming a challenge in various contexts (work, relationships, riding a bike). It also happens to be a perfect example of how I use hypnotherapy to help my clients replace negative associations to a person or event with a new “known” or positive association with that situation.

Few horses are malicious in that they intend to buck off or “lose” their riders. Regardless of the cause of the incident, provided you and your horse are physically unhurt and able to do continue, it is very important (psychologically) for you to get back on your horse. This is because as more time passes between the fall and riding again, your subconscious mind is strengthening the new, negative association(s) between riding, that specific horse and any negative self-talk that may be in bouncing around in your mind. You want to eradicate and replace any of those negative associations with positive ones of enjoying yourself and riding/spending time with your equine partner. You don’t have to ride fast or even very far. If you are more comfortable riding in a smaller arena than going on a trail ride, that’s fine. Do this work where you feel most comfortable—even if it is standing still with another person or your instructor holding the horse on a line. The objective of this part of the ride is to create new positive associations between your horse, being on and with your horse, feeling comfortable, being relaxed and enjoying yourself. Focus on taking slow, deep breaths. Pat your horse and reassure him that you are still there and that everything is okay. (By the way, these actions will comfort and relax you, too.)

I hope these suggestions help you to relax and enjoy the time you spend with your horse, regardless of what is going on around you. I am not a riding instructor, and I encourage everyone to consult with a trainer or instructor to resolve riding and horse-related issues. However, I have found from personal experience as well as my hypnotherapy work with other equestrians that setting positive expectations for a good ride is the most effective way to achieve that goal. For more information about my hypnotherapy work with equestrians, please contact me via my website at www.calminsensehypnotherapy.com.

 

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/.

Stop! Negative Self-Talk

 
                From time to time, in a moment of frustration or anger or even fear, we say something negative and hurtful to someone very close to us. The incident that sparked the outburst may turn out to be inconsequential, but in that instant there is nothing more important or urgent than giving that other person a piece of our mind for causing so much trouble in the first place. We can always apologize and make amends to the other person once tempers have cooled down and the issue is resolved. But, what if the person you are so mad at is you? Do you apologize for the hurtful things you have said or thought about you, to yourself?

                According to John Kappas, Ph.D., the subconscious mind works on expectation and imagination. Over time, we learn to expect others to respond to and interact with us in a particular way based on our previous experience with those individuals. We also learn to internalize the message or emotion we perceive in those interactions, which can affect self-confidence and self-esteem. No matter what the “message” is, as you hear and repeat it to yourself your subconscious mind starts to internalize and believe that message. If people in your social circle constantly bombard you with criticism and negativity, perhaps it is time to change who you hang out with. If you are the one trash-talking yourself, it is time to rewrite your mental script to be ­­­more loving and accepting of yourself.

                During hypnosis, I teach my clients simple breathing and relaxation techniques by which to dial down or even turn off the negative self-talk. I also desensitize my clients to the stimuli that typically trigger their self-criticism and self-reproach. Finally, I use therapeutic guided-imagery techniques to enable my clients to find solutions for those situations and then visualize, imagine, picture or pretend that they have successfully resolved a conflict with self-confidence and self-love.

 

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/.

Gullibility? Suggestibility? Hypnosis.

Photo by Sara Fogan

Believe it or not, the "Winnovations" sketch on
The Tonight Show with Jay Leno is a great example of hypnosis.

                Periodically, Jay Leno features a segment called “Winnovations” on The Tonight Show with Jay Leno. During this segment, comedian/inventor Trevor Moore sets up his Winnovations kiosk on a busy street at asks passers-by to try out one of his fabulous new inventions. For example, there is a contraption that helps your own breath to grow your hair by recirculating the carbon dioxide that you exhale in your breath into plastic tubes (the Blow-n-Grow); another mechanism increases the flavor of your food by catapulting it against a surface and into another container (the Flava-Putt); and The Brite Blast will whiten your teeth by blowing intense bursts of oxygen into your mouth.

Mr. Moore informs the studio and television audience that none of these products actually do any of the things they were created to do. However, no one on the street is told or seems to know that. One by one, they agree to test an item he has shown to them. To the apparent astonishment of the TV audience (as evidenced by laughter and some gasps), these testers are so convinced that the product worked the way they expected it to do, they even agree to endorse it.

Why do they believe him?

1.       He has authority. The inventor/vendor has a kiosk to display and market his products, he is wearing a uniform (Winnovations T-shirt) and peddles the product on a busy street in a major city. There are also video camera operators on the scene to lend authenticity to his scheme.

2.       He has a message: Mr. Moore explained what each product was supposed to do and then followed up that explanation with a logical argument about how/why the item would actually do what he promised.

3.       He overloads the person’s subconscious mind to accept what he is saying and suspend their disbelief about the product: The inventor does this by utilizing a systematic “patter” (fast talk) to convey information about his products. He uses the tone of his voice and the cadence of his speech, as well as perfectly timed head nods and facial expressions, to support and encourage the person in believing that the product is having the desired effect.

Radio and television advertisements use the same kinds of techniques to sell their wares. So do salespeople in department stores or at the mall, a card dealer in a Las Vegas Casino.  Remember, these strategies will be more or less effective—or not effective, at all—depending on your suggestibility and willingness to go along with or “buy” what is being sold.

This is hypnosis.

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/.

It’s Only the Wind... (Anticipatory Anxiety and Equestrians)

Photo courtesy of Microsoft

Your expectation (anticipatory anxiety) that your horse is afraid of something
may be scarier than anything you actually encounter during your ride.

                One of the first things people learn about horses is that these animals (can) shy or “spook” at anything and everything—but wind is Public Enemy Number One. Even if it is just an errant breeze rustling the leaves in a tree overhead on an otherwise still day, the breath catches in our lungs and our heart pounding in our chest. If a Santa Ana wind snaps a tree bough nearby, all bets are off: we instinctively prepare our bodies to make an unscheduled dismount in case (when) our horses bolt and head back to the security of the barn. We tighten our grip and/or shorten the reins (to get better control of the horse’s head and try to prevent him from looking at anything), collapse our ribcage and assume a “fetal position,” as described by Sally Swift, look down at the ground (ostensibly to choose the perfect landing spot, just in case) and tighten every muscle in the body as we prepare to hang onto our panicked steed (if we can) as soon as he takes off.

Your subconscious is likely to send these kinds of instructions to your body if your mental script and previous experience, knowledge and expectations tell you that this is how your horse will react in a specific situation. Consequently, your anticipation of a possible problem, or “anticipatory anxiety,” will virtually guarantee that your horse will act like there is really a problem because your body has told him that there is one. Here are some suggestions and visualization exercises that I provide for equestrians to override this automatic fear response so you can both enjoy the ride.

1.       Be sure to eat some protein before you ride/work with your horse to help reduce anxiety and stabilize your mood (see my blog, Nutrition and Development of Phobias, 1/14/14).

2.       Spend a few minutes practicing deep-breathing exercises before you go out to work with or ride your horse. While you are relaxing in an area of peace and quiet, visualize, imagine or picture the kind of ride you want to have with your horse. Sit up straight and tall in the saddle. This posture enables you breathe deeply and easily, which will help you to relax. It also tells your subconscious mind that you are relaxed and confident.

3.       Think about/reflect on a very good ride or time that you recently spent with your horse. Bring up the positive images and emotions associated with that experience and then anchor that association by pressing or rubbing together the thumb and index (pointing) finger of either hand. You can activate this anchor any time to remind yourself how good, enjoyable, etc. it is to ride or be with your horse.

4.       Send/think only positive images and expectations about the ride you are about to have: “I am confident and relaxed when I am on my horse. I am having a great ride.” Only use adjectives and emotions in this imagery that will increase your confidence, sense of control, etc. for and during the ride.

5.       Reassure your horse that you are in control and are your horse’s leader during the ride. Give him plenty of ­physical/vocal rewards such as pats and praise, etc. to let him know that you are there and will take care of everything; all he needs to do is listen to you and do what you ask him to do. This physical and vocal contact isn’t just for your horse; it is also a way to comfort and reassure you, and reinforce your role of the brave, confident herd leader in your subconscious mind.

6.       Practice some simple mounted exercises such as figure-eights, lateral work, etc. so you must focus on riding and interacting with your horse and your horse must focus on you (not what is going on around him).

7.       Activate your finger-press anchor throughout the ride, as needed.

I hope these suggestions help you to relax and enjoy the time you spend with your horse, regardless of what is going on around you. I am not a riding instructor, and I encourage everyone to consult with a trainer or instructor to resolve riding and horse-related issues. However, I have found from personal experience as well as my hypnotherapy work with other equestrians that setting positive expectations for a good ride is the most effective way to achieve that goal. For more information about my hypnotherapy work with equestrians, please contact me via my website at www.calminsensehypnotherapy.com.

 

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/.

Nutrition and Development of Phobias

Photo courtesy of Microsoft

Almonds and peanuts are a great source of protein to prevent the
 a sudden drop in blood sugar associated with the development of phobias.

                According to Hypnosis Motivation Institute founder John Kappas, Ph.D., low blood sugar (hypoglycemia) can exacerbate or even be the cause of a person’s presenting problem. A sudden drop in blood sugar can trigger physical symptoms such as shaking, light-headedness and feeling tired. People can also experience psychological symptoms such as depression, paranoia, irritability and memory problems. This condition is often associated with triggering a phobic response and influencing the person’s suggestibility, which will increase his or her vulnerability to other factors in the environment, Dr. Kappas warned.

                When someone seeks my help to overcome a phobia, I work with the person to desensitize the person to the stimuli that triggers his or her anxiety. I also suggest that the person should include more protein in the diet to help stabilize the blood-sugar level. Keep protein-rich foods such as almonds or peanuts, cheese or even a slice of turkey available to snack on between will meals to alleviate the physical symptoms described above. (Please consult your physician and/or a certified nutritionist for recommendations about an appropriate diet to manage low blood sugar).

“As the blood-sugar level stabilizes, the client’s anxieties will start dissipating on their own,” Dr. Kappas advised.

 

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/.

Past-Life Regression and Hypnosis

Photo courtesy of Fotolia

Most people have an authentic life experience during
Past-Life Regression.

 

                Past-life regression is based on the person’s religious belief that he or she lived before and has been reincarnated. I offer PLR when a client specifically requests it, such as to explore what happened in the person’s previous life and how a specific event(s) from that lifetime is affecting him or her, today. It is also a useful technique to help a person identify a source of distress in the following situations:

·         Resolve a fear/phobia that the client absolutely cannot identify the source or cause;

·         Open up another creative pathway in the person’s imagination;

·         Travel to another country to become familiar with the culture;

·         Unexplained medical issue/condition, but the client MUST HAVE A MEDICAL REFERRAL from his or her physician to rule out a medical cause or condition as the cause of the discomfort;

·         Obesity/debilitating inability to gain weight (MEDICAL REFERRAL REQUIRED).

 

I include the information that the client receives and shares with me to reinforce the subconscious message or lesson that the person received during the PLR. This experience often provides new perceptions about something that is going on in the person’s life and provides new insights for dealing with it. In addition to reinforcing this new knowledge in a post-hypnotic suggestion, I also provide an instruction for the client to “vent out” the issue in dreams so that the person can use the insight learned during the PLR session but will not be suggestible to the experience(s) of that past life.

 

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/.

When Self-Confidence Is on Thin Ice

Photo courtesy of Microsoft

Tune out all negative discussion and comments
about things that have already happened.
Focus on what you are doing now.

                On Saturday night, I watched the United States Ladies’ figure-skating championship. This was the big night for these women, because the outcome of this competition would (could) determine who would be on the U.S. Olympic team in Sochi, Russia, next month. One of the skaters—a “favorite” to win the championship—had apparently been repeating some very costly mistakes in her recent skating competitions and had fallen a few times, too. A reporter mentioned that this woman had apparently just missed being selected to compete in the Winter Olympics in 2010, so she was probably putting even more pressure on herself to make the 2014 team. He went on to describe the extra hours of training she had put in and then listed all of the previous skating “faults” that had kept her off the podium in recent championships.  The pressure was on, and I tried to think positive, confidence-boosting thoughts for her as she started her program. This is what I would like to have said to her and some guided imagery that I would have provided, to help increase her confidence so she would feel comfortable to go out and skate her best:

·         Tune out all of the negative discussion, comments and analysis about your previous events that you may overhear around you. These things have already happened. They are over, and it is time to focus on the program you will be skating now.

·         Take a minute to relive how confident and enthusiastic and joyful you felt when you won your last championship. When you have a good image of this experience, draw a deep breath and feel the power, excitement and confidence that you have when you have skated well. Then release any lingering negativity or doubt as you exhale that breath.

·         Allow your body to do what it already knows how to do. You have done each of these jumps, spins, arabesques, etc. thousands of times in practice and in other competitions. Your body knows how to do each of these things, so keep your mind/thoughts out if your body’s way.

·         As you smile during your performance, notice how this smile is building and boosting your confidence exponentially. The more you smile, the more confident you feel. The more confident you feel, the bigger your smile becomes, and so on.

·         As you skate, enjoy how you feel as you glide, spin and leap over the ice. Skate for the love of skating and how good it makes you feel.

·         You are already a champion many times over! You are competing at this national championship because you earned the right to be there, through the various competitions you have won in the past year.

 

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/.