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. 

The Beauty of Bumbling Around Together

February is the earliest start of Spring energy and we begin to feel more restless for connection. This month, we have invited Madeleine Doelker-Berlin, owner of Wildflower Counseling, to write about cultivating friendships in adulthood.

The Beauty of Bumbling Around Together

As we get older, building meaningful connections often feels like an uphill battle. We’re BUSY—juggling jobs, possibly kids and their endless activities, pets, an ever-growing to-do list, and our own attempts at self-care. Friendships, unfortunately, get whatever time is left over—which isn’t much. Socializing becomes something we schedule weeks in advance, trying to make it worthwhile. It’s more controlled, more efficient, and more “perfect” than it used to be when we were younger.

Perfection and efficiency are what we’re taught to value. As we move through adulthood, we get better at it—not just in work, but in how we socialize. We learn to connect without revealing too much, to smooth out our quirks, and to keep the messier parts of ourselves neatly tucked away. We become experts at avoiding awkwardness, discomfort, and conflict. The result? More predictable interactions and minimal risk—but often, fewer deep, safe, and truly comforting friendships. Here’s the irony: the very strategies we use to avoid discomfort are the same things that prevent the connection we crave. Deep connections thrive in unpredictable, vulnerable, and messy social moments—the kinds of interactions we’ve learned to avoid. The better we get at the social game, the worse we get at creating true connections.

So, what can we do about this? Should we just dive headfirst into full vulnerability mode? Maybe… but that can be overwhelming, and it only works if the other person is on board. What if we started smaller? What if socializing wasn’t about efficiency (structured plans, dinner dates, drinks) or perfection (a spotless home, looking put-together, orchestrating the perfect hangout)? What if it was more about simply existing together? No agenda, no pressure—just showing up, sharing space, and letting real life unfold. Depth comes from experiencing life together and allowing others into the unpolished moments of our days.

I call this “bumbling around.” I know the word "bumbling" can sound negative to some of you, but it makes me think of bumblebees—endearing, intuitive, spontaneous, and fully in the moment in how they move through the world.

To understand this, let’s take a step back and look at how humans used to live. For most of history, we lived in close-knit communities. Humans are herd animals—we thrive in packs. We didn’t need to schedule time together because we were already deeply woven into each other’s daily lives. Indigenous cultures, agricultural societies, and early industrial communities all relied on one another for survival. Life wasn’t lived in isolation—it was shared, messy, and full of organic interactions. People lived close to each other, often in multi-generational households. They worked together, shared meals, ran errands side by side, and experienced life’s ups and downs as a community.

Fast forward to today: most of us live alone or with our immediate families. Terms like "coworkers" and "professionalism" create boundaries between us and the people we spend the most time with. Families may be distant, either geographically or emotionally. While there are good reasons for this shift toward individualism, it comes with a downside—a lack of deep, trusting connections. Though not without its challenges, the communal way of life kept us more closely connected.

This is where bumbling comes in. Bumbling happens when we stop treating time with friends as a means to an end. It’s saying yes to running errands side by side, inviting a friend over while you fold laundry or cook dinner. It’s going on a walk with no clear destination, lingering after a meal instead of rushing home, or sitting in comfortable silence without needing to entertain. It’s opening your door for Sunday lunch with no set agenda, leaving space for whatever might unfold. Bumbling means spontaneous hangouts, being open to changes of plans, or simply having no plan at all.

You’ve probably done this before! Think back to when you were younger. What did hangouts with friends look like?Did you wander around, discovering the world and getting into spontaneous mischief and adventure? Maybe you ended up by the lake, throwing random things into the water, or aimlessly driving around town, talking about life and blasting music. Maybe you had roommates and let the day unfold, seeing where life would take you. Why don’t we do that anymore as adults? Why don’t we “bumble” together anymore—letting life take us where it wants?

The beauty of bumbling goes beyond just having fun—it actually works wonders for our mental health. Spending time with friends in a spontaneous, unstructured way can lower stress and reduce cortisol levels. Plus, just being with someone without needing to impress them or stick to a plan allows us to bond more meaningfully. We show up as our true selves—quirks and all—and that builds trust and emotional closeness. It sparks creativity and fresh ideas. Those moments without agendas also remind us of our need for connection, which gives us a sense of support and belonging.All of this helps us feel more resilient when life throws us challenges.

So maybe it’s time we embrace the messy, spontaneous magic of bumbling with our friends again. Because when we let go of perfection and simply exist together, we find something far more valuable: real connection—the undeniable bond that happens when we have shared adventures.

Madeleine Doelker Berlin (LPC, IT)
Wildflower Counseling MKE
IG

Embracing Rest- Seasonal Wisdom for Winter

“The three months of winter are the time of shutting and storing away.” Su Wen Chapter 2

We are supposed to feel tired right now. That is the way of cold seasons… things freeze and rest until spring. Think about how the sun holds an immense amount of energy that charges us up and provokes action and socialization. And how darkness pulls us to sleep and hide out more inside of our nests. Fearing the sun will never return, we can get pulled even deeper into a state of depression or despair that misunderstands the constant rhythm of nature. The sun always returns. 

In the practice of classical Chinese medicine, the season is the master teacher. Humans are a part of the myriad of all living things on Earth and while intelligent, their wisdom is no match for Nature. The classical texts of Chinese medicine records layout simple lifestyle adjustments that honor the season and promote the body to thrive.

PRIORITIZE SLEEP
The night is long, and the body needs to recover from summer. Sleep more in the winter months to rebuild energy for spring. It is normal to feel more tired. Rather than push past it, stay in and live a quieter life. The sun will return and so will the energy of productivity. If sleep is difficult, investigate reasons for this and find help to re-establish your sleep cycle.

MORNING MASSAGE
Start the day by massaging the ears. There are reflex points in the ear that relate to every point of the body. Activating all of these areas will promote better energy. Massage the bottom of the foot in the pit of the center and work up to the inner ankle and lower leg. 
 Massage both ears and both feet.


COMBINE BITTER AND SALTY FOODS

Salty foods can soften tense muscle but damage the body if taken in excess. Combining soups, stews, roasted and root vegetables with bitter greens and radish balance the heat. Too many warm foods build up heat that can cause agitation and constipation. It is a great time for soup and salad combinations that encourage dark leafy greens, colored peppers, radish and vinegar-based dressing paired with a hearty soup that will encourage deep warmth in the blood of the digestive system. 

FRESH CLEAN AIR
Winter often brings more illness. Keeping a window cracked in the house prevents the air from getting too warm and stuffy. Fresh air and proper humidity help the lungs. Boil a mixture of 50/50 water and vinegar on the stove for 30 minutes to clean the air and increase humidity. Be careful not to open windows that are directly near a bed to prevent cold from causing stiff muscles or chills. 

MOVEMENT AS MEDICINE
Stimulation by daily exposure to cold is also healthy, so long as you wear warm clothing. Fresh air and movement prevent laziness and depression. It is important to stay active as lack of movement is bad for the heart, digestion, and general circulation. Bundle up and get our for walks after dinner or lunch and continue exercising. 

“Tonifying the body in winter enables one to fight a tiger in Spring.” - Chinese Saying

CONTAIN YOUR HEAT- ESPECIALLY IN YOUR FEET
Cold plunges and detox sauna sessions may be promoted on social media, but the sages of classical Chinese medicine would not be hitting the like button. Seek warmth and avoid cold, but do not get hot and sweat. When the pores open to for sweating and cooling off the body, they are also open to cold air. Wearing layers of wool clothing and using a sauna to warm up rather than detox sweat are good methods for keeping the body warm.

The feet connect to the frozen earth and can be an overlooked source of injury. Wearing too thin of socks or shoes can allow cold to travel up in to the groin, lower abdomen, and low back. This can lead to back pain, hernia-like symptoms, severe menstrual cramping, and feeling of internal cold. Warm wool socks and regular warm foot soaks can help relieve issues from cold feet. 

Foot Soak Recipes:

There are several stages to the foot bath process, and the real healing begins after several baths. If one struggles with poor circulation, the first few baths might only warm the feet. After several baths, if circulation improves, one will feel the heat from the bath rising up the legs, through the body where one might feel an increase in heart rate, to the head. At this point, one may start sweating, and this signals the end of the bath session. To do this at home, follow the steps below.

1. Boil water to 104℉, or a comfortable temperature, with desired herbs

2. Pour liquid into foot bath- use any container that holds water and that your feet can fit in

3. Soak feet before bed for 20 minutes, or until you break a sweat

4. After soak, dry your feet and keep them warm

Common foot bath herbs:

Epsom Salt: alleviates constipation, relieves pain, reduces fatigue, improves sleep

Himalayan Salt: relieves pain

Ginger and Dandelion: good for flu relief

Mugwort: promotes blood circulation, relieves pain, soothes menstrual cramps, regulates qi

Chrysanthemum: anti-inflammatory and anti-bacterial, relieves stress, sadness, anger

Skullcap: relieves tension headaches

Winter begs us to seek warmth and restoration. While there may be pressure to exercise more, drink more smoothies, and find new routines for productivity, that is not winter. For inspiration, look around at the plants, animals, and cycles of sunlight. We can find the natural rhythm when we simply pay attention and tune in to what is happening in the myriad of life around us. 

REFERENCES:

BISIO, T. (2024). Eight winds in the heavens: Seasonal health secrets and Qi Gong exercises from Daoist sages... that prevent disease and promote optimal health &. OUTSKIRTS PRESS.

“DIY Chinese herbal foot soak”. Retrieved from https://acupuncturefitzroy.com/2019/06/02/herbal-foot-soak/.

Ni, M. (1995). The Yellow Emperor’s classic of medicine: A New Translation of the Neijing Suwen with Commentary. Shambhala Publications.