Satori Hypnotherapy

02/02/2024

I absolutely love this metaphor.

We all have plans and expectations for our lives, sometimes, things go smoothly and we achieve our goals without much hassle. Other times, things don’t go as planned and we face disappointment, frustration, or even failure.

How do we cope with these situations? How do we bounce back from setbacks and keep moving forward?

🧠 Acknowledge your feelings. Don’t suppress or deny them, as that will only make them worse. Instead, allow yourself to feel whatever you are feeling, whether it’s sadness, anger, regret, or guilt. Express your emotions in a healthy way, such as talking to a friend, writing in a journal, or crying. This will help you release some of the negative energy and clear your mind.

👓 Reframe the situation and look at it from a different perspective. Instead of focusing on what went wrong and what you lost, try to focus on what you learned and what you gained. For example, if you failed an exam, you can think of it as an opportunity to improve your study skills and learn from your mistakes. If you broke up with your partner, you can think of it as a chance to grow as a person and meet new people. By reframing the situation, you can turn a negative experience into a positive one.

🩷 Be grateful for what you have, no matter how bad things seem, there is always something to be thankful for. Maybe you have supportive friends and family, a comfortable home, a good health, or a meaningful hobby. Make a list of all the things you appreciate in your life and remind yourself of them every day. This will help you cultivate a positive attitude and a sense of abundance.

💪Take action and move on. Don’t dwell on the past and what you can’t change. Instead, focus on the present and what you can do. Set new goals and make a plan to achieve them.

🀠 When one of your dominoes gets knocked over do not let it stop you from pursuing your dreams. Remember YOU are a resilient and capable person who can overcome any challenge.



Credit to Allegra Etheridge and Tayma Wallbridge.

31/01/2024

This quote popped up for me today and on a personal level, it is very timely. I am currently suffering with severe neck pain and back pain bought on by, you guessed it, stress!

I was speaking with a friend just yesterday on how I am so guilty of living and pushing on through, often not taking a minute to remember what stress levels can do to the body. I am never outwardly stressed (maybe occasionally!) but my stress bucket sure is overloaded at the moment and that stress has to sit somewhere within.

So to practice what I teach my clients, I am going to pay better attention to my levels and get some yoga back into place. I am also very grateful to be heading off to the spa on Sunday for some welcomed R & R.

If you need any help catching a breath and assessing what changes you need to make to reduce your stress levels, please get in touch. Hypnotherapy can really help you identify the changes needed to live your best life for your mind and your body!

26/01/2024

It has been a while so I wanted to just hop and and re-introduce myself and explain a little about what I do, what it can help with and the benefits.

My name is Toni and I am a qualified Solution Focused Hypnotherapist practising under the name Satori Hypnotherapy. I work in person and online if you prefer therapy in the comfort of your own home.

Solution Focused Hypnotherapy is a type of talking therapy that combines talking therapy with hypnosis and can be used to treat a whole range of psychological conditions such as anxiety, depression, low mood, stress, phobias, smoking cessation, weight loss and more.

Solution Focused Hypnotherapy focuses on identifying and amplifying the client’s strengths and resources rather than dwelling on problems.

It is typically a short-term therapy with the emphasis being on setting clear, realistic goals allowing the client to see progress quickly, promoting a sense of achievement.

It is client-centered, meaning it places the client in the driver’s seat. Therapists work collaboratively with clients, respecting their autonomy and allowing them to define their goals and preferred outcomes.

Rather than delving deeply into the root causes of problems, Solution Focused Hypnotherapy concentrates on identifying practical and achievable solutions.

Solution Focused Hypnotherapy recognises that clients are the experts in their own lives. Therapists encourage clients to draw upon their own experiences and knowledge to generate solutions. Clients find this empowering and validates their ability to effect positive change.

If you would like to discover more on how Solution Focused Hypnotherapy can help, please get in touch for a free enquiry call or book a consultation:

Email: toni@satorihypnotherapy.co.uk
Tel: 07399 212178

24/01/2024

Everyone has negative thoughts. But for many people, negative thinking can spin out of control and out of proportion to the reality of a situation. A relatively modest error, disappointment, or source of embarrassment (or even the possibility of one) can sometimes become, in one’s mind, a cause for major fear or despair—in short, a catastrophe.

This pattern of thinking can itself be destructive because unnecessary and persistent worry can lead to heightened anxiety, depression and hypervigilance. When our stress levels go up, we can then even experience physical symptoms like sleep issues and headaches.

All of this can do some damage to our mental and physical health. We may then start to wonder if those stress-related physical symptoms are a result of something even worse, which can lead to further catastrophising.

To start reversing the catastrophising, start by putting your experience into perspective. Start by reminding yourself that unpleasant experiences—not having things go as you want—are an inevitable part of life and that there are more realistic outcomes than the complete disaster that you are imagining them to be. The worst case scenario is unlikely to happen and something much more realistic is probable.

Try to start writing down your thoughts, you can then write beside them the facts which are a more realistic way of looking at them. When I had therapy myself, I would do this, an example would be when I was suffering with a racing heart and I thought I was going to die, I knew that the palpitations were due to hormonal issues but the more I catastrophised the more the racing heart would come and inevitably it would lead me to a panic attack. I started to write down my thoughts as I was having the racing heart/palpitations and then reframed these to 'my palpitations are due to my hormones, they are temporary and will pass and when I find hormonal balance, I know they will stop'.

Try some Solution Focused Hypnotherapy. Some people find this type of therapy, sometimes it can be hard to identify and reframe them on our own. Hypnotherapy can help you to combat any anxiety that might trigger catastrophising.

Catastrophic thinking can have a real effect on your quality of life, but, there are things you can do to help. So, why not give them a try if you’re finding things difficult? Or, if you’re finding it tricky to manage on your own, reach out to see how I can help you.

22/01/2024

Food for thought on a Monday....

How much of your time are you spending with your anxious thoughts in comparison to focusing on the 3 P's? Positive thoughts, positive interactions and positive actions....

I know when I went through a stage of heightened anxiety, to the point that I was consumed by negative thoughts, I lost sight of everything that bought me joy and I certainly wasn't getting very far at all.

A level of anxiety is perfectly normal, we all have it but the trick is to recognise when it becomes more than that so we can start to get it under control.

Next time you find yourself in that rocking chair, acknowledge what is going on for you and then get out of the chair and do something different, you will be surprised at how quickly you can focus on what is in front of you and the anxious thoughts are quieter or gone.

🚶‍♀️ Take yourself for a walk
🥮 Do some baking
🏋️‍♀️ Exercise
🧘 Meditate
📗 Pick up a book or do some journaling
👭 Meet up with some friends or family
🎧 Listen to a podcast or some music

The most important thing here is that you choose to stop sitting there with your negative thoughts and make the choice to do something that is going to shift your focus to something positive.

Over time you will find yourself rocking in that chair less and less and doing more of what you have forgotten to be enjoyable.

Solution Focused Hypnotherapy can help you to make these changes. If you would like to find out more, get in touch.

19/01/2024

I have been meaning to start back now for months....

Back in September last year I had a shoulder injury and stopped going to the gym to allow it to heal. It healed but as yet I have not been back. Mainly because in my mind I have built it up into a much bigger thing than it actually needs to be. All I need to do is start forming the habit again.

I have made all sorts of excuses from being too busy with work to feeling concerned that my injury will flare again but the reality is I was looking at the top of the mountain and feeling overwhelmed with getting there again, when all I need to do was to take a small step.

For me that small step it going to the gym this evening after work and not setting any expectations, I will simply do what my body can cope with for as long as I feel like it. I might leave after 10 minutes but that is ok, I have set the wheels in motion.

When we start creating habits it is really important to set ourselves realistic intentions so that we do not feel overwhelmed by what is in front of us. We also need to be prepared for any hurdles and interference.

🧠Focus on what is important. Why are you doing it?
🧠Make the habit as simple as possible, certainly when starting.
🧠Find a way to reward yourself for doing the habit.
🧠Create cues in your environment to remind you to do your new habit.
🧠Improve just a little bit each day.

🌻Remember, habits are closely related to our goals. Building good habits can help us achieve the things we want to achieve and lead the lives we want to lead.

17/01/2024

Happiness is a choice, the way we think shapes our reality.

No, we cannot be positive ALL the time but with awareness we can shape our thoughts. The more we train our brain for positivity, the easier these thoughts will come to us.

Positive thinking doesn’t mean that everything is always going to be sunshine and roses but it does mean that we can actively change our mindset so that we can see more of the things that make us happy instead of focusing on the things that make us unhappy.

Milton Erickson put it simply - feed your brain constructive thoughts.

Think about it… you are having a bad morning and you are focusing on the negatives. You are likely churning these negative thoughts over and over in your mind so what started out as a bad morning, leads to the whole day being negative.

Next time you are are faced with a negative situation in the morning, acknowledge it, move on and replace those thoughts with something positive and present-tense and start repeating that to yourself.

Even in your bad morning, something positive will be in it, look for it and you will find it. You cannot change what has already gone but you can choose how the rest of your day pans out.

Your mind is a powerful tool this is why it’s important to focus on thoughts that make you feel good because they will help you achieve your goals and live then life you want to live ❤

15/01/2024

08/01/2024

Ok, own up.... Who has ever said to themselves, why can't I just be happy.

Happiness is not handed to us on a plate, it is not a given. We have to find our own happy but first we need to identify what things make us happy and then what we are going to do to get it.

But where do we start? Take action!

Write a list. Write down all the things that you have done in the past that have made you happy and then really look at that list. I wonder how much of it you are still doing.

Next, ask yourself why. Why have you stopped doing these things that made you happy? Perhaps it is because life in one way or another got in the way and you stopped prioritising ourselves. Think about that.

Now, get back to doing the things that made you happy. Easier said then done you might be saying to yourself so pick just one thing off that list and take action to make it happen. Anything is possible if you want it enough. Look at what needs to change to enable you to do that one thing and then look to see how you can make that change.

Solution Focused Hypnotherapy can really help you to take the steps to make those changes. Please get in touch to find out more.

03/01/2024

Sometimes, it is hard to focus on the possibilities when there is so much going on.

This is where Solution Focused Hypnotherapy can really help. By stepping outside of our every day, we can focus on what we want to change and explore the possibilities that are there but get missed or overlooked by our day to day life, responsibilities, and commitments.

During my sessions, my client and I will look at what they want in life and break it down into manageable steps to get there.

Get in touch if you would like to know more, or you can book an initial consultation directly on my website: www.satorihypnotherapy.co.uk

02/01/2024

As we welcome in 2024, there are so many social media posts coming at us with ideas and new courses to get us 'on track' and start the year off as we mean to go on. This can be very overwhelming so please remember that it is ok to just be.

I'm not saying you shouldn't make changes if you need to but you can do just that when the time is ready for you. There are 365 days in the year after all or 366 for this leap year.

Remember that when you are ready, you have all the resources to make that change but some motivational support is always helpful. If you would like to learn more about how Solution Focused Hypnotherapy can help then please get in touch.

Happy New Year x

31/12/2023

I'm not sure about you. My 2023 didn't quite happen as I expected it to, but that's ok. We live, we make change, we improve, and we take gratitude from the positive.

I am not one for resolutions because life is a journey, and changes can be made 365 days of the year. However, I am one for reflection and gratitude.

I am eternally grateful for my friends, blessed to have such incredible people in my life that support me every step of the way. Thank you, I hope to have blessed your life in the way you have mine ❤️

I am blessed and thankful for good health for both myself and my family ❤️

I am grateful to have peace within me, even when it doesn't surround me. Peace is always found within, no matter the craziness that surrounds us ❤️

So, as we say goodbye to 2023, and hello to 2024! I want to wish you all a very Happy New Year.

🩷 May it be blessed.
🩷 Remember that peace is found within.
🩷 Remain grateful always.
🩷 Your life can be as you wish it to be.
🩷 Stay positive.
🩷 Change comes from you.
🩷 Stay true to yourself.

Love to all, Toni xx

24/12/2023

From me to you, I hope you have a wonderful Christmas and a very Happy New Year! See you in 2024, Toni 💗

22/12/2023

Christmas can be a very isolating time for some, but nobody should feel like they have no one to talk to. There is a variety of support out there, these organisations have trained professionals who can help you during difficult times and remind you that you aren’t alone.

Share this post far and wide, if it can help even one person, then it’s worth it.

15/12/2023

I'll just leave this here - my small but mighty reminders for you this Christmas 💗

13/12/2023

The festive season can be really challenging for those grappling with social anxiety. The expectations of social gatherings, work parties, and mingling with specific groups can be overwhelming, sparking a strong urge to escape or altogether avoid these situations.

Living with social anxiety unfolds in various ways:
🧠 Fear of social situations and facing others, even in casual settings
🧠 Fear of judgment or humiliation
🧠 Fear of embarrassment or making a mistake in front of others
🧠 Worry that others can see your anxiety, and might be talking about it to others
🧠 Overthinking past interactions, relentlessly replaying social encounters, questioning every word and action
🧠 Negative Self-Talk - thoughts like "They won't like me," "I'm not good at this," or "They'll think I’m stupid"
🧠 Add to that the Physical Fight or Flight Responses: Encountering a racing heart, breathlessness, muscle tension, or feeling frozen in social situations

Even the mere thought of social situations can be exhausting, as sufferers become hypervigilant, incessantly scanning people and situations for potential threats.

Avoidance of these situations altogether might seem like a logical answer, in reality it offers short term relief but doesn’t address the issue itself and can infact reinforce the anxiety.

Can you relate? If so, It doesn’t have to be like this, you can overcome social anxiety and enjoy those situations that once made you feel so uncomfortable. In our Solution-Focused Hypnotherapy sessions, we collaboratively set small, achievable goals, work on shifting perspective on situations, and manage the physical and behavioural symptoms of social anxiety.

You absolutely deserve to feel valued and contribute just as much as anyone else. If you're curious to learn more, drop me a DM. 💙

07/12/2023

With Christmas fast approaching, there is so much to think about, the presents, the food, tying up work before you can break for the festive period, where are we going, where are we staying, how are we getting back. All these additional stresses pile into our stress bucket on top of our already-there stresses. Seemingly every minute of spare time is filled up with Christmas parties, secret Santa’s, wrapping presents, nativity plays, opening endless amazon boxes, and questioning if you’ve forgotten to buy for someone.

Just. Stop. Take a breath.

The key to having a good Christmas this year, is prioritising yourself. I know it probably feels impossible with that never endling to-do list, but if you don’t make the time for yourself, no one else will and with all that extra stress piling into your stress bucket, you are on a fast tack to overwhelm.

There are a few easy wins, like making lists, planning ahead, saying no if you need to. But it’s important to remember that life is about balance, you can’t be go-go-go all the time, the more time you invest doing things that bring you joy, they more you’ll notice the burden of that stress lifting.

But equally if life is getting on top of you and you need a bit of extra help, Solution Focused Hypnotherapy is a great way to reassess your priorities and get back on the right path. I will support you to find the solutions you need to move forward, drop me a DM for a free confidiential initial chat.

06/12/2023

My post yesterday inspired me, talking about serotonin and how we can tap into our happy hormone! It’s natural for life to ebb and flow, but sometimes we can all use a little pick-me-up, understanding how to hack your happy hormones for some natural feel good is a really good place to start. Here are some simple ways:

✨ Get Moving: Exercise is a serotonin superhero! Whether it's a brisk walk, yoga, or dancing to your favourite tunes, get that body moving for an instant mood lift.

✨ Natural Day light: Exposure to daylight helps your body produce vitamin D, and regulate your circadian rhythm which plays a role in serotonin production.

✨ Eat Right: Nourish your body with serotonin-boosting foods. Include complex carbs (think whole grains), omega-3 fatty acids (found in fish) in your diet. Limit caffeine and alcohol as these can have a negative effect on serotonin.

✨ Mindful Moments: Practice mindfulness and meditation to reduce stress. Lowering stress levels can contribute to increased serotonin production.

✨ Quality Sleep: Prioritise good sleep hygiene. Aim for 7-9 hours of quality sleep each night to support your overall well-being and try to stick to a regular sleep/wake rhythm.

✨ Gratitude Journal: I’ve talked a lot about this recently – check in on my past posts!

✨ Get creative: Listen to music, write, draw, paint! All of these activities have great mood boosting properties

✨ Hugs: this could be a pet or a human!

✨ Socialise and Connect: Spend time with people you love! Social interactions and positive relationships can have a profound impact on serotonin levels.

These natural hacks aren't just good for your mood—they promote overall health and well-being! Give them a try and let the serotonin magic happen. Your brain will thank you! 💙