September 2011 newsletter

Can I help?

– or –

Call me: 07753957371

I am pleased to announce that I can now offer an ‘emotional eating’ weight management programme and ‘ethical hypno-banding’.

I also include a ‘compassion focused’ therapeutic approach within my practice and have had the pleasure and privilege of attending a course in CFT with Dr Mary Welford, and will be completing an advanced course with Professor Paul Gilbert later this year.

Listen out for me on the Aleena Naylor show on radio Derby on 21 September and High peak radio 24 and 25 September, where I will be talking about the big event  ‘FACE YOUR FEARS week organized by Anxiety UK-Britain’s leading anxiety charity. For more information about how you can join in or join Anxiety UK go to www.anxietyuk.org.uk.

Each Wednesday at Blythe House hospice Dave Oldham runs a mindfulness meditation group- if you are local to Chapel en le frith, this class is well worth attending and all proceeds go to the hospice. For further information, contact the hospice on 01298 815388. Otherwise if you live farther afield then I would suggest looking out for mindfulness meditation classes and learning the practice – it is simple, safe, and most importantly- effective.

The next mindfulness and compassion day retreats being held at Blythe House are:

15th October – Creatively developing mindful compassion practice

This day encourages a realisation of what it is that helps us to become more mindful and more compassionate in our lives, by analysing the conditions that you can create externally and internally and translating that realisation into action.

12th November – Breathing into the freedom of life

This day explores the recognition that much of our suffering comes from habitual patterns in the mind and that many of these add to the fear and anxiety we may experience. This leads to working on ways to reduce this suffering and to stop feeding our fears through mindful practice and reflection.

10th December   Cultivating mindful compassion for all

This day looks at our recognition of the ‘ripple effect’ that developing more self-compassion in can have on the people around us. It explores the way we care for others and developing a universal sense of compassion for all beings.

£50 per retreat

Booking & Confirmation

For further information or to book a place, please contact Louise Chapman at Blythe House: 01298 816997 (24-hour voicemail) or email: Louise @blythehouse.co.uk.

Tips

Each issue I include a ‘tips’ section on varying topics.

As this year cruises along I thought I would share some further tips around mindful eating and weight management.

Self-compassion and eating mindfully

Over the years I have worked with many people for weight and diet related issues and offers some ‘top to toe’ tips here for healthy eating!

When we diet we restrict the body of a variety of nutrients, and because of the time consuming planning and strictness of many diets, we often lose our motivation, life gets in the way, and when we finish the diet we more often than not put back on the weight we lost and more besides as the body goes into starvation mode and stores excess ready for the next diet/famine! Eating is vital for our survival so when we restrict our intake by dieting – we are going against our own body’s survival instincts.

The best way to lose weight and maintain the weight loss is through positive lifestyle change. This may mean actually eating more food- not less!

1.   Breakfast is the most important meal of the day-

Fuel up first thing; we need the most energy at the beginning of the day. If we skip breakfast, when we do finally eat -? Mid-morning or even later at lunchtime we often grab a quick fix for energy such as high sugar foods and refined products- biscuits /cakes etc and also the next meal we have, our body holds onto more than it actually needs because we have confused it and put it into emergency starvation mode- remember survival instinct- because it does not know when the next nourishment will come.

So, balance is the key– sending a message to the body that it will be nourished regularly. If you do eat a breakfast but find yourself still hungry or very peckish around mid morning- then eat extra fibre at breakfast and include a piece of fruit.

Only 1 or 2 meals a day may not be enough for your body and often then when we do eat we overload to compensate as energy levels have dipped and we are ‘starving’ rather than ’hungry’.

2.   Pay attention to how you eat your food. Eating mindfully and compassionately

It takes 20 minutes for the body’s chemical signal to kick in and let us know we are full- if we eat quickly, in a hurry, distracted- we often miss the signal and carry on eating. If we eat more slowly- naturally we eat less in that time.

Chew your food well, this improves digestive absorption and smooth transit and is less work for the body to do further down and so avoids unnecessary blockages – like a traffic jam.

Really taste your food- quite often we miss flavours, so when we pay attention and taste our food, we find we are more drawn to healthier foods. Be in the present moment when eating your main meals- take time to sit down and really enjoy your food. Do not beat yourself up about having treats- when you eat mindfully, you naturally eat less, so you can have those treats but eating less of them- this takes the pressure of denying yourself treats, and when we are relaxed and mindful we are able to keep motivated and keep a sense of balance. Plan your weekly menu- when you are relaxed and have the time-it helps you to really think about what you are eating so that you can create balance in your diet. This saves energy through the week and keeps you on track! It also saves money on your shopping bill.

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3.   Increase water intake and reduce caffeine intake.

Caffeine is a diuretic and depletes the body’s fluid levels. Quite often we are really thirsty when we think we are hungry. So plenty of water is essential for healthy weight loss and maintenance – it flushes out toxins and replenishes- giving us more energy and reducing sluggishness and tiredness.

4. Exercise

Is not something to dread or avoid- it can be fun and exhilarating- it is about choosing an activity that you enjoy, and that can be fitted into your lifestyle – it may be that a gym is for you- but if not then a brisk walk – 20 minutes a day gets your system going and heart rate up, increasing your circulation and energy levels- helping you to sleep better and burning off excess calories.

All activity counts- including housework- just up the speed!

Pace yourself and build in an easy to maintain routine, and do not go beyond realistic limitations- life does happen along the way and often gets in the way- so don’t beat yourself up if your routine stops for a while- acknowledge that life got in the way then get back on track.

5.   Rest and relaxation.

As well as exercise- rest and relaxation are a vitally important part of a healthy balanced lifestyle to maintain your weight loss.

If we don’t do this we eat more for extra energy and the wrong things because we don’t have the energy to prepare fresh foods, and low moods from tiredness can lead to quick fix sugar intake. Look at your sleep patterns and put into place some time for you and some good sleep habits. Alcohol is not included in this.

I work with many people to address weight management issues and emotional eating and offer a range of programmes, including ethical hypno-banding and mindful eating. Eating mindfully helps you release excess weight and keep it off!

In my weight release sessions I incorporate stress management issues, any unresolved emotional issues, addictions, e.g. to chocolate or biscuits etc, time management, insomnia, life style, work/life balance. I use a combination of Hypnotherapy for powerful visualisation and relaxation, and as a powerful resource tool to bring about positive change; cognitive therapy and psychotherapy.

For more information about healthy lifestyle changes and how I can help you visit my corporate and community page  or call me on 07753 957371

‘Ask Annette’

A lot of you have asked about ‘Self-compassion’, so I am quoting here from Kristin Neff with an exert taken from her wonderful website www.self-compassion.org.

“Having compassion for oneself is really no different than having compassion for others. Think about what the experience of compassion feels like. First, to have compassion for others you must notice that they are suffering. If you ignore that homeless person on the street, you can’t feel compassion for how difficult his or her experience is. Second, compassion involves feeling moved by others’ suffering so that your heart responds to their pain (the word compassion literally means to “suffer with”). When this occurs, you feel warmth, caring, and the desire to help the suffering person in some way. Having compassion also means that you offer understanding and kindness to others when they fail or make mistakes, rather than judging them harshly. Finally, when you feel compassion for another (rather than mere pity), it means that you realize that suffering, failure, and imperfection is part of the shared human experience. “There but for fortune go I.”

Self-compassion involves acting the same way towards yourself when you are having a difficult time, fail, or notice something you don’t like about yourself. Instead of just ignoring your pain with a “stiff upper lip” mentality, you stop to tell yourself “this is really difficult right now,” how can I comfort and care for myself in this moment? Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self-compassion means you are kind and understanding when confronted with personal failings – after all, who ever said you were supposed to be perfect? You may try to change in ways that allow you to be more healthy and happy, but this is done because you care about yourself, not because you are worthless or unacceptable as you are.

Perhaps most importantly, having compassion for yourself means that you honor and accept your humanness. Things will not always go the way you want them to. You will encounter frustrations, losses will occur, you will make mistakes, bump up against your limitations, fall short of your ideals. This is the human condition, a reality shared by all of us. The more you open your heart to this reality instead of constantly fighting against it, the more you will be able to feel compassion for yourself and all your fellow humans in the experience of life.”

Relaxation classes and workshops

Monday morning classes run from 10-11.00am in the community centre with a warm and friendly group.

The relaxation class is a really good way of boosting your energy reserves, and is a great way of boosting your immune system. It is a useful practice to do every day but this can sometimes be difficult so the classes help to give you some time each week for this beneficial practice. It is also a chance to share tips / ask questions about any concerns you may have around areas such as sleep and stress management.

CDs

My CDs are available to buy at my classes or from my practice by arrangement. Alternatively I can send them to you by post but there will be a £2.00 P&P delivery cost- for first class recorded delivery and safe packing. Each CD is £10.00

There are five CDs titles in all:

Sleeping Well; Weight Management; Relaxation: Tranquil beach; Relaxation: Tranquil forest

Relaxation: Tranquil garden

Also, I can now offer a new CD – Raising self esteem.

Recommended reading:

“The self compassionate diet” Jean Fain

“Mindful eating” Thich Nhat Hanh

“The compassionate Mind” Professor Paul Gilbert

“Self Compassion” Kristin Neff

“The mindful path to self-compassion” Christopher K. Germer, PhD