Sophie's Blog

There is something about that swinging watch, ‘look into my eyes,’ association with hypnosis, something about the idea of hypnotism and the hypnotist, that produces an expectation in many people that, in order to go into a powerful state of trance, first their eyes will need to close. (And, of course, soon after that their head will loll back and they will start drooling and dribbling and then an hour later they will open their eyes and wonder ‘Where was I?’ and have no recollection of what has occurred.)

Yes, this is still what many, many people think about when they think about hypnosis: that the hypnotist induces the state of hypnosis in them or for them and their bodies respond in a particular way, perhaps like being in a walking dream or even totally anaesthetised or unconscious.

In fact, as we have discussed before on this blog, a hypnotherapist does not and cannot put you into hypnosis. Perhaps the only thing we can say with any accuracy is that, when you are willing, a hypnotherapist can facilitate the process with you, helping you to create a certain quality of attention or awareness in which you are more receptive to suggestion and change.

In order for this to happen, you do not even have to close your eyes. You can be in trance with your eyes open, moving around, going about various aspects of your day.

As many hypnotherapists will tell you on their websites, hypnosis is a very natural state (or non-state) that we move in and out of quite naturally. One of the common examples of a natural trance state is the ‘driving trance,’ that state of relaxed and focused awareness, often a heightened kind of awareness, in which your conscious mind drifts off with all kinds of thoughts and suddenly, to your surprise, you realise that you are reaching the end of your road, approaching your own house and you think to yourself, ‘How did I get here? Who has been driving all this time?’

If you are a child of the 80’s, like me, you might remember the famous shower scene from that 80’s soap, Dallas, where Bobby Ewing drifts off in the shower, thus imagining or day-dreaming an entire series, with plot twists and side stories, that had audiences on the edge of their seats trying to figure out who shot JR. That is, until Bobby realised that he had been standing in the shower for far too long and really should get out now because he was becoming a wrinkled prune. The entire series had been imagined and experienced inside his mind. And Bobby Ewing certainly didn’t have his eyes closed. (Maybe there was a little soap involved.)

Or you may be most familiar with the particular trance state, often described as ‘hypnagogia,’ in which we drift somewhere between waking and sleeping, either at the beginning or end of the day.

Or, like me, you may enjoy being fully immersed in a certain creative activity  such as writing or painting or gardening, where you lose all track of time. This kind of temporal distortion is a strong sign of trance. I would even argue – and I regularly do – that writing, when approached in a particular way, is a kind of self-hypnosis and can be used to induce a state of trance.

And so this idea that hypnosis is something we do with our eyes closed is clearly unhelpful and misleading.

One of my favourite books on hypnosis and therapeutic trance is called ‘Trances People Live By,’ by Stephen Wolinsky, a book that, as the title suggests, describes our problems as states of negative or unhelpful trance. Wolinsky writes:

‘Reactions are trance states when they happen to us – which is more often than not. We blow up, raise our voices, slam our fists down on tables, get red-faced,  get passionate. We don’t usually experience ourselves as consciously, intentionally creating our reactions, especially when any degree of emotional valence is involved.’ (Wolinsky. 1991. p. 15).

You may have noticed, only after the event, this kind of unhelpful trance state.  For example, you might be experiencing a certain relationship trance: he says that, you say that, then he says that and, before you even know it, you’ve both had that argument again, that one, the one that goes like that. You’re firing off all kinds of post-hypnotic suggestions to each other: ‘You always do that… You’re always late… You never do that…’

According to this model, our reactions are very useful tools, giving us valuable information, once we’ve blurted them out for the hundredth time and can see them clearly and become less identified with them.

An enjoyable in-the-present-moment experience can turn into a particular kind of trance state when we start spinning fantasies or stories – either positive and pleasurable or anxiety-invoking – into the future.

I love the way Wolinsky describes the trance phenomena (age regression, pseudo-orientation in time, positive or negative hallucination and so on) that we can create in this way: ‘Trance phenomena “shrink-wrap” our focus of attention, leaving a very consricted perspective with which we usually strongly identify’ (p.15).

One of the most wonderful and fascinating hypnotherapy sessions I ever experienced was when I was working with a very young client, aged seven, who had been refusing to go to bed at night, refusing to go to school in the mornings, getting very distressed, crying and screaming and shouting and generally creating all kinds of problems for herself and her parents. Her parents were worried that she was very anxious about something and asked me if I could help.

Sure enough, the girl arrived in a temper. She was really very angry with her mum and she proceeded to kick her legs and stamp her feet and sat on the floor in the corner of my consultancy room, with her back to us and her hands over her ears.

She shouted repeatedly, ‘I don’t need your help. I can do it myself.’

As her mum told the story of the problem, I noticed that the little girl’s body language became more marked whenever her baby brother was mentioned and so I continued to question her mum about the little brother until we were talking about him almost exclusively.

Sure enough, my client soon stopped shouting, turned around, tried to climb on her mum’s lap and started interjecting herself into the story. After some time, I asked her if she would like to talk about the feelings that she was having in the morning before school and she repeated, more quietly, that she didn’t need my help. She could ‘do it herself.’

I replied that I could see how grown-up and clever she was and that I was absolutely certain that she could do it herself extremely well.  I then went through an elaborate rigmarole of taking out my notebook, asking her questions -  her name, age, the school she attended, her favourite activities – and I made a great show of writing them all down in my book. Right at the end of this I said ‘So could you tell me exactly, just so that I can write it in my book here, when you will have this problem sorted; exactly when you will be able to do it all yourself?’

Quick as a flash, she answered, ‘By tomorrow.’

I wrote that down too, gave her mum a self-hypnosis audio programme to help the client to enjoy deep, refreshing sleep – when, and only when, she would like to use it – we finished the session and arranged that I would call her mum to check in with her the following day. And how wonderful it was to discover that my client had got up, got dressed, had her breakfast and gone happily off to school as if without a care in the world. And this new behavior continued for the next few days, weeks, months. She certainly did do it all her self.

Only the most indirect and conversational hypnosis was used in the session. There was certainly no formal kind of eyes-closed trance.

I often think about that session and just how well it illustrates that a problem itself can be a kind of negative trance-state in which we unconsciously do the things we do, creating all kinds of bad feelings for ourselves. As a therapist, I believe that, when I can meet my client in his or her particular trance, I can then help him or her to shift it and transform it.

If we think about hypnotic trance as a quality of non-conscious attention – sometimes helpful and sometimes not so helpful – that we can naturally find ourselves in at all kinds of times, then this subtly changes our understanding of our role as practitioners and clients of hypnotherapy.

By becoming more consciously aware of that trance thing you’re doing – with your eyes wide open – you can begin to make changes to it, to manipulate it and move it forward.

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“Memory is continually created, a story told and retold, using jigsaw pieces of experience. It’s utterly unreliable in some ways, because who can say whether the feeling or emotion that seems to belong to the recollection actually belongs to it rather than being available from the general store of likely emotions we have learned? Memory is not false in the sense that it is willfully bad, but it is excitingly corrupt in its inclination to make a proper story of the past.”

Jenny Diski

Tags: Jenny Diski, memory, story, wordsauce, writing
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Every Monday, I address a common myth around hypnosis and hypnotherapy…

I feel I need to warn you. This myth is a Big Myth. In fact, this myth is so pervasive in the world of therapy, hypnotherapy and hypnosis that perhaps it should carry a health warning.

I mean that seriously.

The problem, as I have come to understand it, is that there are many therapists out there – working in many different disciplines – who will tell you that it is necessary to understand why you feel the way you do in order to feel better. Let’s call this myth the Big Myth of Why.

But first, let me ask you something. Are there things going on for you right now that you understand perfectly well – and perhaps you may even have had a couple of years of soul-searching and/or therapy to understand where those feelings come from and you have a very good intellectual understanding of these problems – and yet you still seem to be experiencing them, all the same?

I meet people every day who have an incredibly finely honed and articulate understanding of the history of their problems. They have spent years thinking about it and analysing it. They can understand why that something is happening and yet the why doesn’t necessarily help them to change the behaviours, habits, emotions and responses that they want to let go of. The why doesn’t necessarily change anything.

My feeling is that ‘why ‘doesn’t serve us particularly well when we want to make changes in our lives.

And, indeed, I have met people who are on a search for why. They are on a big mission of why. They are making why their life’s work. Their internal script goes, ‘If I can just understand why this is happening, I will feel better…’ and they have been trying to understand why for the last two or twelve or twenty years. And this trying to understand why has become a painful and tortuous journey in which they find themselves feeling worse than when they started. Maybe they are now obsessed with the idea of wanting to know why or caught up in endless rumination and questioning that is creating a lot of anxiety and feelings of somehow not being good enough.

And this search for why brings them to the consulting room of a hypnotherapist. Because the Big Myth of Why says that a hypnotherapist can go inside your mind and discover why. A hypnotherapist can regress you to the exact time and place in your life where the problem started – and then you will know and then you will feel better. Right?

Well, erm, actually, not necessarily. In fact, probably not.

It’s a seductive notion, this concept of ‘deep underlying causes’ for our problems and issues. If we could neatly pin it down to one formative event – for example, the day our primary teacher told us off in front of the class for getting a word wrong and then we suddenly became unable to read aloud in front of others -  that might certainly be very convenient. But is this a little over-reductive?

Problem One: Now, I am not saying that some issues that people experience do not carry with them the resonances and echoes of prevous experiences. Of course, they can do. Over the years, we can form beliefs about ourselves as the result of our experiences, the things we hear around us,  our interactions with significant others, for example.

However, fears, problems, phobias and habits tend to fade away over time unless we are actively keeping them fuelled with our own thoughts and worries and beliefs and the way that we talk to ourselves inside our minds.

So our primary school teacher may have introduced us to the notion of fear – but that is only part of the story.We have somehow kept the fear going. In order to let go of the fear, we need to understand how we are still doing it to ourselves twenty-five years later, so that we can start to change things.

Problem Two: Even if a hypnotherapist can help us to indentify the so-called ‘root cause’ of a particular issue, this doesn’t mean that it actually happened  or happened in the way that we experience it now in hypnosis.

We still do not sufficiently understand the way that memory works, for example, but it is thought that, in order to experience a memory, our brains need to go back and reimagine or recreate that memory in order for us to experience it again. And we may not recreate it in exactly the way that it actually happened.

Have you ever experienced a situation that really didn’t bother you until you began to go over and over it in your head and it gradually assumed all the proportions and details and colours of a horror story? That’s the kind of thing I’m talking about.

In a similar way, dreams and fantasies can be re-imaginings and re-workings of what we have experienced in the day. And although our dreams can feel very ‘real’ to us when they are happening, we wouldn’t dream of supposing that they are representations of truth.

We can’t be sure that how people experience things in hypnosis is how things actually happened either. There may be a feeling-tone, a sensory theme of the hypnotic experience that carries emotions and  memories and associations from way back. But things can get a little blurry and what actully happened and how we re-experience it can get a little mixed-up.

But what really concerns me about the Big Myth that goes, ‘there must be an underlying cause somewhere in a person’s past for the problems and challenges that s/he might be facing in the present,’ is that this assumption can result in long (and often expensive) periods of fruitless searching, over-thinking, rumination and anxiety.

If you’re asking yourself why something is happening for you, a well-trained hypnotherapist can help you to understand how you are doing that thing in the present and what you can do differently to change it as well as any possible emotions, associations and habits you’ve been carrying from the past.

So, I think this is good news. Because if it’s possible that there is no why,  no single pin-downable ’cause’ for what you are feeling, then you may simply have been looking in the wrong direction. The search for why may have been holding you back from becoming more consciously aware of how you can do the problem differently.

Tags: hypnosis, hypnotherapy, regression, underying cause
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won’t you celebrate with me
what i have shaped into
a kind of life? i had no model.
born in babylon
both nonwhite and woman
what did i see to be except myself?
i made it up’

Lucille Clifton

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Every Monday, I’m going to be addressing a common myth around hypnosis and hypnotherapy…

This week, let’s look at the one that goes: ‘Hypnosis is weird/ scary/ mystical/ mind-control/ utter hippy nonsense/ what that bloke off the telly does/ brain-washing/ something you do to me to fix my head  *

* or a combination of the above.

Firstly, I want to let you into a secret. Noone knows exactly what hypnosis is. Nope. Hypnotherapists don’t know what hypnosis actually is, and neither do researchers looking at people’s brains whilst in this apparent state of hypnosis with MRI scans and other neuroimaging techniques.

In MRI scans, we can see parts of the brain either ‘light up’ or get ‘turned off’ when people are apparently in hypnosis. Here is an example of the kind of research into hypnosis that neuroimaging is making possible, carried out by Amir Raz, who wanted to look at how hypnotic suggestions might affect the regulation of pain in the brain. This particular research gives us fascinating data about how hypnotic suggestions ‘turn off’ the area of the brain known as the anterior cingulate cortex (ACC), which would normally get activated when performing certain tasks. It has many interesting possibilities for further research and application.

But it still doesn’t really tell us what hypnosis actually is.

The question of whether hypnosis is an actual state of attention (state theory) or a set of beliefs, attitudes and expectations (non-state theory) is hotly contested in the field of hypnotherapy and hypnosis. In fact, you will find people arguing about it all over the internet.

The state theory maintains that hypnosis is an actual change in the quality of our attention and awareness, a kind of experiential shift or hypnotic ‘trance’ state that is often described by people in terms of changes in temporal and spatial awareness (‘My body feels so heavy,’ ‘My hands feel so huge’ or ‘Has that really been half an hour? It felt like ten minutes’).

The non-state theory of hypnosis claims that there is no such thing as this altered state of awareness or hypnotic ‘trance’ and that the effects of hypnosis can be explained by the motivation, cognitive set and expectation of the person being hypnotised and the way that he or she is prepared to work towards a therapeutic goal.

You will notice that, so far, there has been no mention in either of these theories of a sleep-like or unconscious state, nor of vaudevillian stunts. Contrary to popular misconception – and I do still meet people who think of hypnosis in this way – hypnosis is not like being asleep or unconscious. It is not something that a hypnotist or therapist does to you.

In hypnotherapy, the therapist does not go inside your mind and flick levers and switches or make things disappear or convince you that something you previously thought true is now suddenly untrue. (I don’t know about you but I would personally find that rather unnerving. I wouldn’t go anywhere near a hypnotherapist if I believed that s/he could do that to me!)

We know that hypnosis is something that you actively need to co-create with the therapist you choose to work with. The therapist guides you through the process of going into hypnosis (state theory) or you yourself create the mindset and beliefs within which the changes can happen (non-state theory) because you want to make the changes you want to make. Or a combination of these two.

To illustrate this more clearly, we know that if a person sits in the chair with their arms crossed and says, ‘Humph. Well you’re not going to put me under. You’re not going to hypnotise me, matey,’ well, then they are right. They will not be experiencing anything very soon except their own desire not to go into hypnosis. And maybe their own fear, which may be what is preventing them from making the changes in the first place.

So if we assume that most people seeking the help of a hypnotherapist actually want to make some changes in their lives, is hypnosis a state that therapists guide them into or a description of their set of beliefs and expectations that will make it possible for the therapist to work with them?

Personally, I think it is a combination of these two.

Many people who come to work with me are worried that they won’t be able to ‘do it right’ or relax sufficiently (see last Monday’ Myth-Busting) or go into hypnosis but, despite these fears and apprehensions, they learn exactly how to use the power of their minds and the power of self-hypnosis in helpful ways.

Whether you think that hypnosis is a weird (or mystical or in some way spiritual) state or non-state really depends upon your own set of beliefs around turning your attention inside yourself in a focused way. Some people think this is a very ordinary thing to do. For others, it is actually something quite special.

What I do know and continue to notice all the time in my own practice – both as a hypnotherapist and as someone who regularly uses self-hypnosis – is that it’s so easy to be carried away by the busy-ness of our everyday lives so that making time to direct our attention inwards in a focused way and really notice what we are feeling and thinking and how, in a sense, we are doing or creating or imagining our lives can feel strange, weird, pleasant, a relief or even slightly scary at first. It may be something we haven’t done for a long time.

When we begin to learn and understand how to do our lives and thoughts and internal experience in more helpful and progressive ways, I do personally think that is a very powerful experience. Learning to relax deeply or notice our thoughts or the way that our body feels in the midst of our busy-ness can be a kind of special or transformative experience.

There are some who would say that all our experiences are kinds of ‘trance state,’ either positive, neutral or negative, until we become consciously aware that we are doing them. So we find ourselves going into the trance of a particular relationship (he says that, she says that, you say that) or the trance of work (everything is so hard and it will never get any better) or the one about money (I need more and never seem to have enough and if only I had more my life would be so much better), for example.

Hypnosis, then, in this regard, is a kind of waking up from the trance of our everyday lives.

Tags: hypnosis, hypnotherapy, hypnotic suggestibility, non-state theory, state theory, suggestion, trance
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What do you think about when you think about ‘evidence’ in hypnotherapy? Or when you think about ‘evidence’ for any kind of clinical or theraputic intervention?

I think it’s an interesting and important question to ask.

Evidence can mean – and is often thought to mean, solely and entirely – the data gathered through third-person research and quantitative studies such as random controlled trials and systematic reviews. These are reviews that are largely designed to produce ‘objective,’ ‘third-person’ evidence. Read the rest of this entry »

Tags: evidence, evidence in hypnotherapy, evidence-based practice, hypnotherapy, research
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love is a place
& through this place of
love move
(with brightness of peace)
all places

yes is a world
& in this world of
yes live
(skilfully curled)
all worlds

e.e. cummings (508)

Tags: e.e. cummings, love, poem, wordsauce, writing for personal development, writing for well being
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One of the many reasons that I think I was so powerfully drawn to the kind of work that I do as a hypnotherapist is my interest in – or should I say passion for – metaphor.

Over the years, I have researched conceptual metaphor theory extensively and used it consciously and subconsciously in my own writing. I am fascinated by the way that we all use metaphor, every single day of our lives, to describe our experiences.

We have spatial metaphors: I feel so down today.

We have metaphors that suggest that we experience our body as a sort of container for our emotions: I was seething with anger. I thought I might explode.

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Tags: bed, hypnosis, hypnotherapy, therapeutic metaphor
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Every Monday, I’m going to be addressing a common myth around hypnosis and hypnotherapy…

Sometimes, when I’m working with new clients to gather information for the work we’re going to begin together, they will say something like: ‘I am worried that you won’t be able to hypnotise me because I just can’t relax.’

In other words, hypnosis and relaxation are often thought of as more or less the same thing. Well, whilst it’s true that many people experience hypnosis and self-hypnosis as a deeply calming, centring or grounding experience in which their mind and body begin to feel more relaxed, we do not need to actually feel relaxed in order to go into hypnosis.

Read the rest of this entry »

Tags: hypnosis, hypnotherapy, relxation
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I am reading a wonderfully nurturing book right now by Abby Seixas called ‘Finding the Deep River Within: Gentle Wisdom for Women in a Hurried World.’

Men, out there, stay with me. This is most definitely not a women-only situation.

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Tags: alone time, journalling, self-hypnosis
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‘He who breathes more air lives more life.’

Elizabeth Barrett Browning

(With a big thank you to Steve Chandler.)

Tags: breathe, Word Sauce Wednesday
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It’s all over the papers and the internet right now. Yes, the preposterous ‘claim’ by Gisele Bundchen that the birth of her son, Benjamin, at her home in Boston, ‘didn’t hurt in the slightest.’

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I was talking to a dear friend of mine the other day who is making some changes in his life. In fact, he is on ‘a bit of a roll,’ as they say. As he makes one change and understands how he can let go of unhelpful thoughts and behaviors in one area of his life, he then begins to discover that he can also do that in another area.

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Tags: fear, self-hypnosis, self-talk
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Today I am going on a creative retreat. I am loading my car with favourite writing materials, books, nourishing foods, my favourite herbal teas and, of course, this being a Yorkshire retreat, my raingear and wellies, and I am off.

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Here are some slightly amended slides from the talk and workshop I gave at the UK Guild Of Hypnotist Examiners Annual Conference in Scarborough today.

What a lovely bunch of people you all are at the UKGHE.

Please do get in touch if you have any questions. You’ll also find a link to the ebook, Hypnotic Journaling here.

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You may have noticed a slight change in the tone and content of these posts so far this year.

In fact, OK, what I’m probably saying here is that I really hope that you have noticed.

Because, you see, I am doing a thing here. My thing. The thing I think I always wanted to do but never quite felt brave enough or free enough or perhaps never slowed down enough to notice that I wanted to do it.

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Tags: being me, coaching, creativity, hypnotherapy, letting go, writing
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It seems to be thawing now, here in North Yorkshire. At least, I think so. I can hear strange creaking noises on the roof as chunks of frozen snow begin to slide. Perhaps because of this, my dreams last night were full of things moving -  slipping and slithering and melting away.

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Tags: freeze, thaw, Word Sauce
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Since when did it become someone’s responsibility to predict the weather accurately, within a few degrees?

I couldn’t help wondering that as I watched the evening news here in the UK this evening.

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OK, it’s that time of year again. Although actually, it seems that any time of year is a time of year to screen programmes about how to diet.

My Big Fat Diet Show is Channel 4’s latest offering and I have to say that, rather than annoy my partner by shouting at the TV, I did just switch it off after about ten minutes. But ten minutes was more than enough.

The show is described by the programme-makers as an “interactive diet along” hosted by Supersize versus Superskinny presenter and “serial dieter” Anna Richardson.

Well, that’s a good start then, isn’t it. Someone who describes themselves as ‘a serial dieter’ surely isn’t the best person to show people how to be the weight and shape they want to be permanently? Or am I missing something?

There’s more. Richardson is accompanied by six “diet divas”, a group of women who will be dieting along with her.

So, hey, now you can be a diva of the diet, girls. Whoo-hoo. What fun. Let’s all go on one together. It’lll be such fun. (Sorry. I will do my best to keep my sarcasm at bay.)

Over the next two weeks, these women will ‘try to drop a dress size’ (don’t even get me started on ‘trying’ to do something versus just doing it) and, by eating a 1200-calories-a-day diet, they will lose weight. At the end of the two weeks, they will introduce more calories. It’s safe, easy and it’s a great TV show. Ta-da.

Over at Channel 4’s promotional web site for the programme Anna Richardson tells us more about why she describes herself as a ’serial dieter:’
She says:

‘I’ve just done three series of Supersize vs Superskinny, and in series one, my job was to investigate and immerse myself in the world of extreme diets. So I started off that series back in 2007 at 11 and a half stone. Every week for eight weeks, I had to try a different approach. So week one, I had to try the apple diet, week two I tried diet pills, week three I tried surgery. I tried everything going. Over the course of about a year and a half, I successfully lost two stone. I have, over the years, tried every single diet going, and for the first time in 20 years, I have found my own way of eating, that has made me really quite a successful dieter.’

Now, pardon me, but if I am not mistaken, in the course of her investigations for Supersize, Richardson discovered that hypnotherapy was actually the single most helpful method that she used to change her eating habits. Oh, yes, here is my article on that very programme, right here.

Because in that programme, which aired in February 2008, Richardson worked with London-based hypnotherapist, Marisa Peer, to get some marvellous results. In fact, so highly did she recommend hypnotherapy as a means of letting go of unhelpful habits and emotions around food and eating that I had a deluge of phone calls after the programme aired.

So why, now, is Channel 4 churning out the same old boring nonsense about diets – when, in fact, we know from its very own programming that diets are not an effective way of losing wieght and that making changes to the way you think about food and practising, every day, a mindset of healthful eating is the very best way to help people to feel and look good? It seems cynical in the extreme.

Here are Anna’s final words on the subject, again from the programme web site:

‘But 1200 calories doesn’t sound like much. It’s okay to do that for two weeks?’

‘Yes, it’s absolutely safe to do that for two weeks. It’s meant to be a kick-start. You can safely lose a few pounds in that time. After that, yes, of course you increase your calories, but you do it in a healthy way.’

Ahem. Excuse me?

The thing that most people I work with know how to do is to go on a diet for a couple of weeks/months/years and then come off the diet and struggle with maintaining a healthy weight. Of course, you will lose weight if you follow a very rigid restricted eating plan and do some exercise, but few people can hope to maintain that plan for very long. And it’s certainly not a very healthy or enjoyable thing to be doing with your precious life.

Why not give people some information they don’t yet know? Why not give them something new? Why not give people the benefits of your own investigations into healthy ways to lose weight by working with a hypnotherapist to help people to understand how to get a powerfully healthy, happy, focused mindset, Channel 4?

Grrrr…

My advice: forget ‘diet-along.’ Instead, follow the celebs, who seem to have discovered what really works. Follow the example of Lily Allen and Sophie Dahl and work with an experienced hypnotherapist to make some permanent changes, healthy changes that you can maintain and enjoy.

If you want to drop a dress size, start with dropping the diet mentality and get yourself a new way of thinking.

Tags: diet, My Big Fat Diet Show, weight loss
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