The Transformative Power of Hypnosis

Discover how hypnosis can complement your existing wellness practices and open new doors to transformation. Guest blog by Sara Rahn of Compassionate Healing: Holistic Mental Health Services. 

Contrary to popular entertainment portrayals, hypnosis isn't about mind control or performing onstage. Clinical hypnosis is a natural, focused state of attention where the conscious mind relaxeswhile the subconscious becomes more receptive to positive suggestion, or suggestions of change.In this state, which is referred to as the trance state, you remain aware and in control—youcannot be made to do anything against your values or wishes. This state of heightenedsuggestibility allows for transformative work that can address deeply rooted patterns and behaviors that mindfulness alone might take years to uncover. This is an incredibly powerful tool considering modern neuroscience research shows most brain activity- around 90-95%- is on a subconscious level.

The American Psychological Association and American Medical Association have recognized hypnotherapy as a valid practice since 1958, and the National Institutes of Health (NIH) has recommended it as an effective, noninvasive, none addictive treatment for chronic pain since 1995. The American Society of Clinical Hypnosis, founded by Milton Erickson, has been the accrediting body for the practice of hypnosis and has been certifying professionals since 1957.

Key Benefits of Hypnosis

• Reduced Anxiety and Stress
  Hypnosis naturally induces a profound relaxation response in the body, lowering cortisol levels and activating the parasympathetic nervous system. This physiological shift not only feels wonderful in the moment but teaches your nervous system how to return to this balanced state on its own. Most hypnosis techniques, overtime, can also be applied independently without the facilitation of a professional. It is the ultimate goal that these techniques can become life long integrative tools.

• Breaking Unwanted Habits
  From smoking cessation to weight management, hypnosis has shown impressive results in helping people overcome stubborn habits. By addressing the underlying subconscious patterns and emotional connections to these behaviors, hypnosis creates space for new, healthier choices. While in the trance state, the professional will aid in modifying the perception of the unwanted behavior and replace it with the desired change.

• Enhanced Performance
  Whether in sports, public speaking, or creative pursuits, hypnosis can help remove mental blocks and improve performance by aligning your subconscious beliefs with your conscious goals. During the trance state, the facilitator will address several blocks to success, including negative self-perception, preemptive nerves and ruminating thoughts. Hypnosis can also improve a persons visualization skills, facilitating the manifestation of a particular goal.

• Pain Management
  Studies have consistently shown hypnosis to be effective in managing both acute and chronic pain, sometimes reducing the need for medication and improving quality of life. Hypnosis works by influencing the brain's processing of pain signals, allowing individuals to dissociate from the sensation and experience it as less severe. Both the Veterans Health Administration and the Arthritis Foundation endorse hypnosis in the treatment of chronic pain.

The Hypnosis Experience

Clinical hypnosis should be provided by a licensed professional with appropriate credentialing. Like any comprehensive therapeutic intervention, hypnosis begins with gathering thorough background information from the client. The intake process includes discussion of relevant medical and psychological elements. This preparation allows the hypnotherapist to create a tailored plan designed to meet your specific needs.

During a hypnosis session, you'll remain comfortably aware throughout the experience. Most clients prefer to recline or lie down. The session begins with an induction phase, where the therapist guides you to focus on calming sensations. After your eyes comfortably close, a deeper sense of calm and peace is encouraged.

Clients often describe the resulting trance state as feeling similar to the twilight phase right before falling asleep. While in this state, the hypnotherapist explores the subconscious mind through various techniques. This process may include asking questions that elicit and uncover subconscious elements. Throughout the trance state, the hypnotherapist uses suggestive language and explores different aspects of the client's mind and body in alignment with their therapeutic goals. People typically feel deeply relaxed yet mentally alert—similar to that dreamy state just before falling asleep or just after waking. Many clients describe the experience as profoundly peaceful, refreshing, and insightful.

Taking the Next Step

If you've tried other modalities and other approaches but still struggle with certain patterns or issues, hypnosis might be the missing piece in your wellness journey. It offers a direct route to the subconscious mind where lasting change begins.

To learn more about hypnosis services and how they can support your personal wellness goals, or to schedule your first appointment, visit sararahn.com. Sara Rahn, a licensed therapist, has recently teamed up with MKE MindBody Wellness to offer hypnosis as a part of a comprehensive package. 

Understanding Your Body's Sleep-Wake Cycle

Most living things have a 24-hour body clock, and the body’s circadian rhythm is tied to it. When we sleep and when we wake up is regulated by our circadian rhythm. It is tightly linked to the rotation of the earth and gets reset every day by the sun’s light-dark cycle. Although we don’t have total control over our body’s circadian rhythm, there are a few things you can do to ensure a better night’s rest.

Dim the lights before bedtime

Your circadian rhythm is influenced by outside factors like light and dark. Dimming the lights helps signal to the body that it’s time to go to sleep. As the lights dim, our bodies start to naturally produce the sleep hormone, melatonin, which is secreted by the pineal gland in response to the darkness.

Reduce your exposure to blue light

Blue light shifts our sleep rhythm and tricks us into thinking we are still meant be awake. In addition to shifting our circadian rhythm, spending time on our devices can trigger the release of dopamine, the hormone that makes us happy… making it harder to put our phones down and fall asleep.

Wake up and fall asleep at the same time every day

Here’s looking at you weekend! Yes, even on the weekend. An inconsistent sleep schedule is confusing to your circadian rhythm. Getting up and going to bed at the same time each day helps us synchronize our biological clocks.

Expose yourself to bright light first thing in the morning

Sunlight creates increase alertness ,and it signals to our bodies that it’s time to get up . If sunlight isn’t available first thing when you wake up (like in the winter), turn the lights on bright.

Try a natural sleep aid

CBD:

• has a calming effect on the nervous system

• can alter mood because it affects the serotonin system

• reduces anxiety, which can contribute to poor sleep quality

Valerian:

• Helps manage anxiety + insomnia

Chamomile:

• An herbal remedy with a calming effect

• Helps you feel more prepared for sleep

Melatonin:

• Hormone produced by the pineal gland in the center of your brain and is responsible for regulating your body’s circadian rhythm

• Decreases the time it takes to fall asleep

Magnesium:

• Activates your parasympathetic nervous system, the system responsible for getting you calm and relaxed

• Regulates the hormone melatonin, which manages your natural sleep cycle

***Always consult your doctor first before taking any supplements***

Don’t be too rigid

Nobody is perfect, but it’s important to use these tips as a guideline. If you want to identify your circadian rhythm, try observing your body’s natural wake time by not using an alarm for a few days or even a week.

References:

“How to Wake Up For Non-Morning People.” Retrieved from https://www.headspace.com/sleep/how-to-wake-up-for-non-morning-people.

“Circadian Rhythms and Circadian Clock.” Retrieved from https://www.cdc.gov/niosh/emres/longhourstraining/clock.html.

Pre-Sleep Rituals

If you’re tired of sleepless nights, a pre-sleep routine can help shift your mind from being busy to at ease. Training your mind to prepare for sleep requires discipline and consistency. There is not a one-size fits all routine, just the routine that works best for you. Working your way backwards can help you determine the amount of time you need to unwind (usually around 1-1.5 hours).

Grab a journal and a pen and write what your favorite evening rituals are + what a perfect pre-sleep routine would look like for you.

Some evening ritual ideas:

Warm Baths

Warm baths and showers help raise your body’s temperature and make you feel drowsy. Next time you take a bath, try adding Epsom salt to reduce inflammation and relax your muscles. The magnesium in Epsom salt helps relieve stress and can also release a migraine or headache.

Dim the Lights

Limit the use of overhead lights at night. Replace overhead lights with dimmers, table and floor lamps, or even fairy lights. Add a sense of naturalness by burning wood in a fire.

Log Off

Set boundaries on your computer and phone to avoid zoom-scrolling and answering that oneeee more email. Most cell phones also now allow “time limits” on certain apps which helps us from getting “stuck”. Allow yourself at least an hour or two before crawling into bed to set your phone on “do not disturb” mode. Having these healthy boundaries will let you focus on the present moment and help you wind down your mind.

Declutter your Space

Make your bed during the day so that your bed is inviting when it’s time for sleep. Clear out any dishes or put away any clothes. Make your bedroom feel clean and like a sanctuary, so that you can feel more calm and peaceful. What is something you can add to your bedroom or even just to your nightstand that will make you feel good when you walk into that space?

Cooler Temperature

Set the temperature to be really cool. Whether that means adjusting your thermostat, turning on a fan, or cracking open a window. Researchers say that the best temperature to get optimal sleep is around 65 degrees Fahrenheit. Plus, you get to avoid waking up with night sweats in the middle of a deep sleep!

Gratitude Journal

Allow yourself the space and time to journal to clear your mind before shutting your eyes. It doesn’t have to be elaborate, perhaps just a few sentences on how your day was and writing an affirmation. What happened to you during your day that made you grateful?

Skin Care

Your evening skin care routine is important. For an evening routine, we recommend: cleansing, toning, and applying a facial oil (or a sleep mask). Part of keeping your skin fresh means making sure you have fresh sheets on your bed. Silk pillow cases are less likely to trap bacteria and can reduce chaffing or irritation.

Cup of Tea

Sipping some tea that’s infused with calming properties can help you ease in to those zzz’s. Look for teas with Chamomile + Valerian. Chamomile contains antioxidants that can promote sleepiness and act as a tranquilizer. Valerian is a type of root with sedative and sleep-enhancing properties. Lavender, Rose, Passionflower, and Lemon Balm are also known to have anxiety + stress reducing effects.

Stretching or Yoga

If it’s not too stimulating, moving your body in the evening might help you sleep better. Avoid activities like cardio and HIIT, and replace them with yoga to help relax tense muscles + release stuck energy.

Guided Meditation or Rhythmic Breathing

Taking even just 5 minutes before bed to draw awareness to your breath can reduce anxiety and stress significantly. Try a simple Box Breathing technique: inhaling for a count of 4, hold top of inhale for 4, exhale for 4, and hold bottom of exhale for 4. Repeat this exercise as many times until you experience a calming effect. Some of our favorite guided meditation apps are Headspace and Calm. You can find sleepcasts (storytelling), sleep music, and guided “wind down” meditations.

Like any new habit, you may not start to see the benefits for a few weeks or even months. One of the most important parts of your routine will be going to bed at the same time every night and waking up at the same time every morning.

Pre-sleep rituals will not only prepare you to unwind for a more restful sleep, but they will also set you up for a quality morning and next day.

Resources

“Bedtime Routines and Sleep Rituals for Restful Sleep.” Retrieved from https://www.verywellhealth.com/bedtime-routines-and-sleep-rituals-for-restful-sleep-3014947.

“How To Create An Effective Bedtime Ritual For Better Sleep.” Retrieved from https://thesleepdoctor.com/2018/09/23/how-to-create-an-effective-bedtime-ritual-for-better-sleep/.

“The 7 Best Teas to Help You Get a Better Night’s Sleep”. Retrieved from https://www.oprahmag.com/life/food/g25604298/best-tea-for-sleep/.

“How Valerian Root Helps You Relax and Sleep Better.” Retrieved from https://www.healthline.com/nutrition/valerian-root#TOC_TITLE_HDR_2.