It's Only the Wind: Anticipatory Anxiety and Equestrians

(This blog was originally posted on January 15, 2014)

Photo courtesy of Microsoft

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 the Santa Ana Winds 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 rib-cage 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 mind 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. (For more information about the role of nutrition and anxiety, see my blog titled Nutrition and Development of Phobias).

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 and to schedule an appointment, 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/.

© 2018

Twister in Our Backyard

(This blog was originally posted on December 15, 2014)

Photo courtesy of Microsoft

Waterspouts, which are tornadoes that form over the ocean, are often reported off the coast of Southern California during the winter. However, it is very rare that a tornado actually hits a major California city. But that is exactly what happened on Friday, December 12, 2014: a twister touched down in South Los Angeles suburb. The National Weather Service classified it as an EF0, which is the lowest rank with winds measuring 65-85 miles per hour. Regardless of the wind speed, this phenomenon was not something that most Los Angeles residents are used to seeing let alone experiencing. Sure, we get the occasional downdraft during a heavy rainstorm in a mild or weak El Nino season. But this time it really was a tornado that ripped rooftops off of homes, knocked down trees and damaged several cars that were in its path.

According to ABC7 meteorologist Dallas Raines, the part of California where this one struck is actually a kind of “hot spot” for wild weather: a hot spot west of the Mississippi River that is. One resident who got caught in the storm video-recorded the entire event from his home. His footage showed debris swirling in the air and the sound of rushing wind and banging as airborne objects crashed into each other.

Now, I am fascinated by weather—especially extreme weather. However, on Friday I was equally if not more curious to hear and read about eye-witness reactions to the storm. Most of the people who were interviewed for the evening news expressed surprise, shock and fear about what they had gone through. After all, most of us associate tornadoes with states like Kansas, Oklahoma and even Florida. Not California. We get earthquakes. In fact, one woman explained that her first impression of the tornado was that she was experiencing an earthquake because her house was shaking so hard. Apparently she even sought shelter under a piece of furniture to wait out the movement, just as California residents are taught to do. 

This witness’s initial reaction made complete sense to me. After all, California is known for its earthquakes. They happen every day whether we feel them or not. Residents are often reminded to keep emergency supplies on-hand and even rehearse plans to reconnoiter with family members and escape the danger zone after a major tremor. The knowledge that “the big one is coming” becomes so ingrained in our subconscious mental script that if significant time passes without experiencing any kind of tremor, our collective anticipatory anxiety increases. Some people associate earthquakes with specific weather, such as extreme heat that continues over extended periods of time. But this was no earthquake, and the idea of a tornado happening in Los Angeles, California was so far out of most people’s experience or expectations made it that much more terrifying.

Fortunately no one was seriously injured or died during the storm. And next time dark clouds move in, everyone in the state will have a new script they can refer to if the weather looks like it might become severe. Extreme weather can happen anywhere, even in Southern California. Next time, we will have a better idea about what the warning signs are so we can stay safe until the sun comes out again.

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/.

© 2018

Depression and Diet

(This blog was originally posted on August 27, 2014)

Photo by Rick Hustead

     In his book, The Professional Hypnotism Manual, Hypnosis Motivation Institute founder John Kappas, Ph.D. wrote that some symptoms of depression are also symptomatic of a physiological condition of low blood sugar. These symptoms include insomnia, perception of loss of ability/inability to control the environment and anxiety. There are many reasons why someone might have low level of sugar in the bloodstream, including eating too many carbohydrates and not eating enough protein, or even drinking alcohol or taking drugs. However, continuous physical or emotional stress is also a common culprit of this condition, Dr. Kappas warned.

     He wrote that the perception of lack of control, which is often a precursor to depression, can be induced when the mind is overloaded by message units from the subconscious mind, conscious mind or body. Similar to slipping into hypnosis, “Depression is the tail end of escape for someone who is in conflict,” the hypnotherapist said.

      People whose depressive symptoms are caused by low blood sugar can relieve these symptoms by changing their diet to include more protein. “You have to start stabilizing the mood swings,” Dr. Kappas said. However, even if you treat the physiological condition you must still confront the depression. As a certified hypnotherapist, it is out of the scope of my professional expertise to diagnose or treat depression or any other illness that may have a psychological or physiological basis (Business and Professions Code 2908). Therefore, I do and will refer clients to an appropriate licensed medical or psychology professional to determine the cause and/or treat that specific physical symptom.* However, once this other expert has ruled out a medical etiology of your symptom, with a follow-up referral from that licensed professional, I may continue working with you in hypnotherapy to help alleviate and/or control these symptoms.

*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 an alternative or complementary 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 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/.

© 2018