Jane Fox Hypnotherapy

30/12/2025

As we approach the end of 2025 and walk into the New Year, I have a little tip for you.

Instead of focusing on what you will give up in 2026, why not focus on what you know works for you, and think about doing more of it?

More time outside for me, I think.
How about you?

29/12/2025

How To Easily Boost Each Happy Chemical In Your Brain https://buff.ly/Tyuaghj

You can keep the happy neurochemicals flowing in your brain with simple daily habits. Here's how to boost each one to get your daily dose.

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28/12/2025

Today, a quick reminder that doing nothing is vitally important.

For many of us, the time between Christmas and New Year offers the perfect opportunity to do nothing – no work, no phone, no emails – a chance to empty the mind.

Rest is important because, by allowing mental breaks, we are encouraging the mental processes that allow our brain to learn from the past, consolidate memory and prepare for the future.

So take a moment, sit and do nothing, maybe stare into the flames of a fire or watch a candle flame dance, breathe deep and rest.

24/12/2025

Hello all,

I wanted to wish all my followers and supporters a Merry Christmas and to remind you that the Samaritans are open 24/7 throughout the Christmas period.

You can reach them by calling 116 123 (for free). They offer a listening ear with no judgement. So if you are struggling please do reach out, you don't have to be in crisis to make use of their services.

Wishing you all good mental health.

Jane 💚

23/12/2025

Firstly you are not alone. Many people will be feeling exactly the same as you today.

We do put a lot of pressure on ourselves to be perfect at Christmas. Wanting to create those magic moments all day long. Or maybe you're worrying about family dynamics.

Just stop for a minute. And remember you need to take care of you first. Make a cuppa, put a timer on for 5 minutes, breathe deeply and enjoy your drink.

5 minutes of rest, will not destroy your plans and the to do list will still be there. But you will feel better if you just take a moment to steady yourself.

22/12/2025

22/12/2025

Are we losing the art of conversation?

How many times have you sat in a café, looked around, and noticed how many people are focused on their mobile phones, even when they are with friends or family?

We cannot go back to a time when conversations happened only via a landline in the hallway. But we can choose to put some boundaries in place. For example, phones could be set aside at the dinner table, allowing time for uninterrupted conversation.

Children in particular benefit from eye contact, shared attention and real interaction. Adults too can feel more grounded and present by setting time aside away from screens.

Simple changes such as taking a walk, sitting down for a face-to-face chat, or setting device-free hours can reduce anxiety and improve overall wellbeing.

Maybe try some of these out with your loved ones this festive season.

20/12/2025

This advice is life-changing

18/12/2025

Tis the season for all things sweet!

But is sugar addiction a real thing? We've all experienced that sudden need for something sweet but why does it happen and can we stop our brains from wanting sugar?

I published a blog post on this just today and I've added some links for further reading as well.

Are sugar cravings an addiction or a habit? Learn why we crave sugar, how stress affects eating patterns, and how change is possible.

17/12/2025

It is important for our wellbeing to get a regular D.O.S.E . (Dopamine. Oxytocin. Serotonin. Endorphins) of happiness – making changes in your life to produce the chemicals in the brain that encourage good mental health.

Showing kindness is a great way of boosting those DOSE chemicals. Even better, just thinking and talking about kindness can improve happiness.

Dopamine is released in the brain when we perform acts of kindness and it helps to boost our psychological health. It is our pleasure/reward chemical and the feeling kindness dopamine produces is often referred to as the ‘helpers high’.

Oxytocin is an amazing chemical often referred to as the ‘love hormone’ which is released in response to emotional warmth. It is involved in strengthening relationships, building trust and decreasing social anxiety. Oxytocin release stimulates the production of another chemical, nitric acid, in the blood vessels. In response to this, arteries go soft and expand, reducing blood pressure and in this way protecting the heart and the cardiovascular system – helping us to live longer. Empathy and compassion also have an anti-inflammatory effect via oxytocin which can help to relieve pain.

Serotonin is a chemical messenger in the brain that regulates our mood and is produced in response to acts of kindness. It provides us with a feeling of satisfaction and well-being – it also calms us down. Healthy levels of serotonin reduce anxiety and depression and make us feel happy. Serotonin is increased in those who give, who receive and also those who are watching acts of kindness or the reactions of those involved.

Endorphins are the body’s natural pain killers – the so-called ‘runners high’. Kindness has been shown to release endorphins in the brain and ‘Substance P’, a chemical that blocks pain. Endorphins and ‘Substance P’ also strengthen our immune system.

Acts of kindness need to be repeated to get the benefit of these changes on a regular basis – kindness is most beneficial as a practice. It gives us a sense of purpose and meaning; it helps us to build relationships with others; counters loneliness; gives us a feeling of cohesion and belonging; and it leads to prosocial behaviour.

Being kind helps us to help ourselves and the community.

16/12/2025

If you find yourself procrastinating you're not alone.

Studies show that around 20% of adults procrastinate chronically, and around 80 – 95% of college students are prone to it.

So, what’s going on when we just can’t get on with it?

One key player is the brain’s reward system, governed primarily by the neurotransmitter, Dopamine. When we complete goals, we release dopamine, resulting in a feeling of pleasure. But tasks we see as unpleasant or daunting lead to a deficit of dopamine, leaving us feeling uncomfortable or anxious, so we look for a pleasant distraction to achieve that reward.

How can we overcome procrastination?

It is a gradual process, requiring persistence and patience. You need to experiment with different techniques to find what works best for you, and don’t be discouraged by setbacks. Consistent effort and awareness are key to overcoming procrastination in the long term

Here's a few things you can try:

🎯 Start with the tiniest step – just one word, or a heading to get the ball rolling or set yourself a goal of doing 5 minutes of the task and then stopping.
🎯 Minimise distractions – turn off notifications on your phone, use a website blocker to limit time on websites, put your ‘phone in another room.
🎯Improve your environment to make it more conducive to focus and work – find a quiet, comfortable workspace, prepare a drink to have by your side, make sure the lighting suits you, limit disturbances from other people.

Most of all be kind and compassionate to yourself - procrastination can lead to feelings of guilt and self-criticism, which perpetuates the cycle. Remember, everyone procrastinates from time to time. Focus instead on moving forward and implementing strategies to improve. Instead of dwelling on the past.