Dorset Hypnotherapy

Manage Exam Stress with Hypnotherapy

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Once again it is that time of year. With University final exams and dissertations, not to mention A-levels and GCSES’s, it can soon become an overwhelming experience for many. The pressure to succeed can result in lost sleep, anxiety, anger, depression or sometimes all of these.

Hypnotherapy has emerged as a powerful tool that can help manage the heightened levels of stress. It can give the mind a holiday from the worries of it all, while at the same time helping the mind process all the information that is needed to best perform at your best. It takes us from our protective stressed out primitive mind and guides us towards a place where the mind no longer senses danger, our intellectual mind and we can relax and recover. It is from here where we come up with our best work, our best performances and our happy place. The more we can practise being relaxed, which hypnotherapy provides, the more we reduce worries, reduce stress hormones and allow ourselves to become our best.

Hypnotherapy is however more than just a tool for relaxation. It provides each individual with a tailored program and voyage of self discovery, arming you with information and directions that help unlock issues that are causing the problem in the first place. The visualisation techniques, used in hypnotherapy, can allow students to mentally rehearse the exam environment, giving time to prepare by imagining positive thoughts and positive outcomes. Visualising yourself in the exam room, sitting at your desk and everything goes well.

If this sounds like something you or someone you know would benefit from, please contact Illuminating Minds on 07725878880 or via our website.

Overcoming Dental Fear with Hypnotherapy

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Does the thought of visiting your dentist fill you with dread, fear or anxiety? This is a highly common problem that many of us suffer without resolution throughout our lives. Some can manage it of course, but for those of us that can’t, then Hypnotherapy can be a very powerful way to manage your thoughts and feelings regarding the whole process and allow you to get the treatment you need with the least amount of stress.

Phobias in general can often be dismissed as a sort of weird thing; people can be phobic of just about anything. For those of us that suffer with a Phobia, can literally be in fear of their lives.

So why does this happen?

Well, the dictionary will define a phobia as something that is an irrational fear of an object or circumstance. However, fear can be perfectly rational. If we are confronted with a charging rhinoceros for example, it would be perfectly acceptable to be afraid. Our fight or flight response kicks in, so that we might save ourselves.

If our distant ancestors experienced a life-or-death situation, they needed a way to ensure their survival. Imagine if one of our ancestors is ambushed by a sabre-toothed tiger. If they escaped, they might associate the rustle of tall grasses with a fear response in future preparing the body for a fight or flight.

Unfortunately, this learned response can be inexact, meaning that as people we can’t afford for the exact circumstances of the first attack to happen, before we trigger the fear response, because that might be too late. So, we can continue to irrationally process the similar circumstances, such as rustling of tall grass.

The same can be true of visiting the dentist. Rationally we know we will be well looked after by a professional, but on an unconscious level our fight or flight response is being triggered.

Hypnotherapy can help here, because it can relax the mind to a state where we can alter the way the mind processes the association with a visit to the dentist. We can reduce the threat response. This is also true for other phobias, we just need to re inform the subconscious mind that it is ok, to reimagine a visit to the dentist without the trauma or stress.

Phobias are never necessary; they cause distress, drain energy and stop people living full lives. Nobody should have to live with them.

If this sounds like something that might help you, please get in touch and we can start the process of making the situation manageable for you.

Overcoming Anxiety: How Solutions Change Your Mindset

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It may seem an obvious notion that by finding solutions to our problems we would immediately start to relieve worry and anxiety that can build up in us over time. However, for many suffering with anxiety often all we can see are the problems, and the idea of finding a solution can sometimes seem insurmountable.

The important thing to be aware of here is that when we look to find a solution, however big or small, we switch to a more positive part of our brain, the pre-frontal cortex. This is the part that is unique to humans, and where we are at our best. It is very difficult to feel both stressed and anxious while be completely present in thinking of ways to make solutions.

Think about that for a moment!

We can be anxious one minute, think of a solution and then go back to feeling anxious, but what we can’t do is feel both at the same time. The more time we spent focusing on thinking of solutions, the more time we spend away from our anxious feelings. Then when we find a solution and apply it, we have achieved something that makes us feel good.

So, with this information we learn that it is sensible to dedicate some time each day to sit down, break down our problems and try and come up with a solution. We may know what we want to achieve ultimately, but what we don’t sometimes apply is the idea that when problems are too large, we may need several steps to break this down, and so part of the solution might be just a very small thing that leads to the ultimate resolution.

If you are having trouble with this process, Solution Focused Therapy or Counselling is a very useful modality in which you can start this process for yourself. Solution Focused Therapy uses a variety of techniques, tools and questions that help refocus the mind to help you step away from your problems. Over time and with practise this then becomes your new normal.

Sounds like you?

Reach out and take the first step on the journey to finding your resolution.

How Hypnotherapy can help you get good quality sleep

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For many of us at some point in our lives we can be confronted with periods of insomnia and poor-quality sleep. Some of us wake bolt upright in a cold sweat in the middle of the night leaving us tired irritable and over time, if the symptoms persist, we are left feeling exhausted.

One of the main reasons for poor sleep is the impact that stress can have on our minds and bodies. If we understand that our bodies respond to the signals we send out from our minds, we can start to see that the way we are thinking can trigger the hormones of stress in bodies. Ironically sleep is a tool where we rest and regenerate and overcome our daily stresses, but if our worries start to overwhelm us then this can cause problems in two ways. Firstly, our bodies become over alert, so when it’s time to go to sleep we can’t, because we are ruminating on all our problems of the day, often unable to know where to start because they seem too many. Then if we do eventually fall asleep our mind has a problem. There is simply too much to process during our sleep, and this takes up huge amounts of energy, in fact more energy sleeping than being awake, so it bolts us upright to save energy.

The key part of our sleep where we process our anxious thoughts and issues of the day is during a time known as REM sleep (Rapid Eye Movement). Here we have a fantastic natural system that processes the events of our day, and moves any emotionally charged content from our primitive fight or flight parts of our brain, to the intellectual and reasoned parts of the our brain, so we still have this memory but we have stripped out emotional part of it. Therefore, we are often told by our parents from young to sleep on something, because more often than not when we wake up the next day, we don’t feel so bothered by situations that previously seemed overwhelming.

So, REM sleep is great when we have manageable number of things to worry about, but if you were to imagine each of us carries within us a stress bucket, in which we put all our troubles. This is then emptied during our sleep during periods of REM, but if we have too much in our stress bucket, the mind has too much work to do each night, and this is where our sleep problems begin.

So how can we overcome this? Well as a hypnotherapist one of the greatest tools we have is trance. Trance is very natural and ordinary to the body; in fact, we go into a trance many times a day. Any one with children will notice times when they are learning, when naturally they will glance away and for a short period they go into a trance. This is because the mind is processing the information in the brain, and trance is how we naturally do it. Hypnotherapy comes in here because it uses the power of trance. A good hypnotherapist creates a guided trance, where the mind can focus on positive thoughts and ideas and the body goes into the deep and rest and digest state just like during REM sleep. This can improve our sleep in two ways, firstly during the hypnotherapy sessions the mind is able to start to process and empty the stress bucket and resolve many issues you are carrying around. It also offers a positive voice, so instead of the worrying primitive brain, that worries about the past, or frets about the future, you have messages of reassurance and support. If we aren’t worrying about something, we aren’t putting more anxious thoughts into our stress bucket!!!

So the more we go into trance, the more relaxed and refreshed we start to feel, and the more we empty our stress buckets, so that when we do go to sleep the mind has less to worry about, uses less energy and allows you to remain in a deeper more refreshing sleep.

Coping with Covid-19 during Winter – Self Help Strategies

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These past months have been a great challenge for all us. We have had to cope with the loss of many of the things we have previously taken for granted. The company of others being a major one, and that is not with-standing the fear that the word Covid-19 strikes in many of us, in relation to our own health, or those of ones we love.

I myself have at times found my mind wandering into the realms of fear, placing my mind into the what ifs, and what might never happen mode. By returning to the present moment, and filling it with positive things, it allows me to centre myself. The following list of things, has empowered me to regain control, feel happier and able to bring balance to my own situation and I hope it can work for you too.

Regular Exercise

With the likes of Joe Wicks and Major Tom Moore, there has been plenty of inspiration to keep us moving over the summer months, both of these amazing individuals have shown that with positive thoughts and positive actions incredible things can be achieved, but as we enter Winter, and whilst we all cannot achieve the recognition those gentleman have, it shows us that things can be it still be achieved by people of all ages and that regular exercise remains as important as ever. We all know that physical activity is a great way of keeping our bodies healthy, but what is often forgotten or neglected is the importance it has on our Mental Health, keeping active helps us produce Serotonin, along with other feel good chemicals, that keep us calm and balanced and feeling braver and more in control.

Routine

By keeping a routine, we keep a purpose and motivation to carry on day to day. By having a routine, it informs our brain of our intentions, and if our intentions are positive, this allows us to feel positive.

Talking to others

Find a way to talk to those you love, this can be over the phone, Zoom calls, or maybe even writing to someone you love. (Look for the positives, think in a positive way).

Make laughter a way to be

Why not put on your favourite comedy shows and sit and enjoy and laugh. Laughing this helps boost our mood as well as helping us to relax.

Help others (interact in a positive way)

Helping others is known to give us a warm sense of purpose and helps us produce and release feel good chemicals in our brains. So not only do we feel good for doing something for someone else, that someone else gets to benefit too.

Appreciate what you do have (Gratitude)

This may seem and obvious thing to do, but so many of us can get caught up in focusing on what don’t have or what we appear we have lost, we forget to take the time in our daily routine to stop and reflect on what it is we do have, and to give thanks for this. Once again by thinking in a positive way we retrain our brain over time to look for all the things in life that are good for us. Our brains operate in a happier and more fulfilled and purposeful way when we train ourselves to give thanks, be it big or small, it all counts.

Meditation practises

If we try to keep our minds in the present moment, it can help our minds from wandering off into a cycle of negative thinking. Negative thoughts are heard by our subconscious mind, and it is here where we produce the wide variety of chemicals in our brains. If we think negative, we trigger the reactions that can lead to depression or anxiety, so it makes sense to try to avoid this way of thinking if possible.

Ways we can do this include;

  • Exercise
  • Reading
  • Gardening and or connecting with nature
  • Playing a Musical Instrument
  • Sitting quietly, focusing on you something you enjoy and holding that thought for as long as you can.
  • Listening to relaxing music, or a Hypnotherapy relaxation track.

Learn Something new

Use the lockdown time to learn something new, or revisit something you have loved doing in the past but not had the time.

Most of all try to enjoy the Yuletide and Christmas period as much as you can, it’s a great time for appreciating life, and reflecting on what we would like life to look like in the future.

From all at Illuminating Minds have a very Happy and Healthy Christmas and a Wonderful New Year

How to combat Seasonal Affective Disorder (SAD)

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What is Seasonal affective disorder (SAD)?

SAD or Seasonal affective disorder is considered a type of depression that is experienced in relation to the change in seasons.

It is a type of depression most commonly associated with a lack of sunlight during the winter months. However, in some people they can feel depressed in the summer months and feel better in winter.

It is suggested that SAD is caused or triggered by the lack of sunlight received by the eyes, which causes the hypothalamus, the part of our brains that is responsible for our bodily chemistry, to change its chemical balance.

Melatonin is the hormone that is produced that makes us feel sleepy.

Serotonin is the hormone responsible for our mood, appetite control and sleep. When the level of serotonin drops it is believed that it can cause symptoms of depression.

Circadian Rhythm (Internal Body clock)

We know that light regulates our sleep patterns. When we receive less light, it may naturally encourage us to sleep more. This in turn may trigger the symptoms of SAD.

Some of the symptoms of SAD include the following;

  • Low mood that persists
  • A lack of interest in normal daily activities or an absence of pleasure in such activities.
  • Irritability
  • Despair, guilt and worthlessness are common feelings
  • Lethargy and wanting to sleep during the day
  • Sleeping for longer periods than is usual.
  • Craving carbohydrates and often gaining weight.

Treatments for SAD

The National Institute for Health and Care Excellence (NICE) recommends that SAD should be treated in the same way as other types of depression.

There are a variety of ways in which SAD can be treated;

Light Therapy

For some people SAD can be successfully treated with the use of Light therapy, which can help some peoples’ mood improve quite noticeably. Light therapy involves the use of a Lamp specifically designed for the treatment of SAD, called a light box. Some people with SAD find that light therapy can help improve their mood considerably. It becomes effective when you sit close to the light box for anything up to an hour at a time.

These specially designed light boxes can either be used as a desk lamp or can be mounted on the wall. The lamps use special bulbs that emit natural full spectrum daylight, and use a very high Lux, which is the measurement of light. This means the bulbs are very bright, much brighter than a normal bulb, and are designed to simulate the brightness off the sun, that is often missing, during the darker nights of winter.

It is thought the light may improve SAD by encouraging your brain to reduce the production of melatonin (a hormone that makes you sleepy) and increase the production of serotonin (a hormone that affects your mood).

Counselling and talking therapies

Counselling is a talking therapy and involves sitting down and talking with someone trained to listen to your issues and concerns.

The aim of this type of psychotherapy is to create an environment where you can discuss and explore your feelings, in relation to yourself and others, and look at past experiences with the aim to highlight whether anything from your past is effecting how you interact in your life today.

Hypnotherapy allows the subconscious mind to process the emotional content of your life and with a qualified practitioner can successfully aid the emotional healing and issues that are the underlying causes of stress on the body and mind. It is also an extremely relaxing state and can help balance the chemical processes that can affect depression.

Other useful things you can try

  • Try to get as much natural sunlight as possible. Maybe go for a walk or spend some time outside.
  • Ensure that your work environment is as bright as possible, with fresh air.
  • Ensure that you are getting plenty of Sleep.
  • Sit as close to the window while indoors.
  • Try to get regular exercise and if possible outdoors in the natural daylight.
  • Where possible eat a healthy and balanced diet.
  • Take a trip somewhere.
  • Do things that make you happy or change your mood, such as listening to music or try some Art therapy.
  • It can also be helpful to talk to your family and friends about SAD, so they understand how your mood changes during the winter. This can help them to support you more effectively.
  • Where possible, avoid stressful situations.

How Hypnotherapy can help beat the Brexit Blues

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For many people in the UK ‘Brexit’ is proving to be an extremely stressful process. It has caused many households to be at odds with each other, forcing families to sit on opposing sides of the Brexit argument. For some this added stress can prove too much and can start to affect the health of those struggling with the concerns surrounding the uncertainty that Brexit is causing.

Why do issues like Brexit affect our overall health?

First let’s explore why an issue like Brexit can go on to cause mental health issues. As a Solution Focused Hypnotherapist, we look at the causes of anxiety. Anxiety is triggered by thinking about issues surrounding our lives in a negative way, so we create anxiety by negatively forecasting the future. The problem with issues such as Brexit, is no-one really knows what will happen if the UK finally leaves the EU. The media provides the negative forecasting for us, and many of us get caught up in the worrying implications presented to us, such as impact on Jobs, income, medical supplies etc. The reason this is important is that these worries or anxieties build up, on top of our everyday issues.

In my practice I say that the stresses of the day go into our own personal stress bucket. The analogy of the stress bucket is important, because as human beings we do have a method for emptying our stress bucket daily, and this is known as REM sleep (Rapid Eye Movement). On average we need around 1.6 to 2 hours of good REM sleep a night. REM is the part of our sleep pattern that processes and discharges emotional stressors, that we experience during the day, but haven’t let go, such as an argument or things we have seen, or tasks we haven’t completed. It can take an enormous amount of energy to process these anxieties that have built up in our stress bucket, sometimes over a long period of time. The more we worry about something, the more we pile this worry into our stress bucket, and therefore the more energy we need to use to process what’s in our bucket during our REM sleep. If the amount of energy we are using during our sleep pattern is too much, we are naturally brought out of sleep, to conserve energy, and therefore this is why we find ourselves awake at 2-3am, heavy with worry, during difficult times in our lives. This means we haven’t emptied our stress bucket from the previous night and we have more to process the following night, and so we become trapped in a vicious circle which drains our precious resources.

How can Hypnotherapy help?

Hypnotherapy can be a very useful tool to help those who are suffering with anxiety or depression, because it can break the cycle of sleep deficiency. It does this because during the trance process, it mimics REM sleep. So, during a typical hypnotherapy session we allow our bodies to go into a deep state of relaxation, and during the process it allows our minds to continue to empty our stress bucket. This means we have rested but also allowed the mind to process worry and find solutions to them. The more we do this the better able we are to get a full nights sleep, feeling rested and reinvigorated, which has a profoundly positive impact on our overall health.

As a Solution focused hypnotherapist, I also use the first half of every session to assist those seeking help to focus on solutions to issues that are bothering them. We try to encourage people to re-think issues in a more positive way using the inner resources we all possess. This has the impact of diffusing and naturally emptying many of the stresses that have been, often un-knowingly, piling into their stress bucket. The more positively you think, the less worries that end up accumulating. This consequently means you use less energy while you sleep, and you can go on to achieve the good night’s sleep your body needs. I call trance a mini break for the mind. It provides time away from the troubles and negativity that can affect our busy lives.

Common Hypnotherapy Myths Debunked – Top Five

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Hypnosis Myth One – Not everyone can be hypnotised.

This is one of the biggest myths levelled at hypnosis. This is in fact not true. Everyone goes into trance often many times a day, when they are reading, watching TV or simply deeply engaged in an activity.

The Key here is that Hypnosis requires  a level of cooperation between the individual to be hypnotised and the hypnotherapist.  A good hypnotherapist will ask appropriate questions to find out about the person they are looking to treat, to assess how they can best be helped by the process. The information and rapport developed between therapist and the client builds the trust needed for someone to go into trance successfully. If this is not established then a resistance can develop and someone can quite easily refuse to go into trance. Ultimately all hypnosis is self hypnosis, so if a client is ready to make a change in their life then there is a much greater chance that a change can be made.

Hypnosis Myth Two – You Are MADE To Go Into Trance By Someone Else

Again this is untrue. All hypnosis is self hypnosis, and it is not possible for someone to go into hypnosis and do something that they don’t want to do.

We all hypnotise ourselves everyday by convincing ourselves of things that, in reality, might not be true. An example of this would be to imagine a trip to the dentist, where a needle might be used. We imagine the pain to be terrible, far worse than the reality,  and the outcome is that it hurts in a terrible way because we have self hypnotised ourselves into believing this is true.

Hypnosis is a partnership based on trust, and a good hypnotherapist guides you into a state where your subconscious is better able to listen to the changes you want. Think of it as more of a partnership between you and your hypnotherapist.

In my sessions I will always ask my clients how committed they are to see change happening. If on a scale of 1 to 10, the want is high I will agree to work with the client, if not I wouldn’t want a client to waste their time effort and money. For example if someone doesn’t really want to give up smoking, it doesn’t matter how much hypnotherapy they have, the suggestions under hypnosis simply wont work in the long run. Hypnotherapy, when used well, works to assist and strengthen an individuals willingness to see change. If a desired change is what you want, it’s a powerful tool to aid the mind to bring it about.

Hypnosis Myth Three – You are not in control when you go into Trance

A fear that some people have regarding hypnosis, is that they will lose control and someone else will have control of their mind. This is often the image that is presented by stage hypnotherapists. This can cause people to be afraid of the natural process and not ask for the help they really need.

In reality you remain in control at all times,  and can come out of hypnosis at anytime you choose.

Many individuals who consider themselves to be ‘control freaks’ often make the best hypnotic subjects because they are often very self-aware and can give more detail into their problem which the hypnotherapist can use for maximum effect. That greater level of concentration can be an asset to them when they want to bring about the change they are looking for.

Hypnosis Myth Four – Hypnosis can be bad for your health

Again this couldn’t be further from the truth! It is quite the opposite. I would suggest that all medical practitioners would agree on the health benefits of deep relaxation. One of the great benefits of Hypnotherapy is that it brings about a deep relaxation. By allowing our mind to enter a deep relaxing state we can bring about a homeostatic balance – a balance within the system, of mind, body and soul bringing a calm to ourselves both emotionally and physically. We in the west have a medical system where we are told the importance and need to relax, but often not the ways in which to best achieve it.  Hypnosis can never be bad for your health, in fact we go into trance to some degree when we exercise, read a book, or watch television or simply day dream. Hypnosis is a naturally occurring state, so if you want to feel a balance within yourself, it is the best state to be in. Hypnotherapy is a great way to guarantee that deep mental and physical relaxation, we all need, to recover, centre and balance ourselves.


Hypnosis Myth Five – All Hypnosis Is The Same

There is a huge variety in the different styles and techniques that come under the banner of hypnosis. You could see two different hypnotherapists for the same issue and they may take completely different approaches to your issue.

The two main approaches when using hypnosis are ‘authoritarian’ and ‘permissive’. Authoritarian techniques are direct and instructive and often not that great for most people as the direct nature of the suggestions can Jar the mind, making them resistant to the change they want. It can feel as if you are being shouted at and being told what to do. This can lead to clients who rebel against what they are being told to do, even if it is what they said they wanted to do!

Permissive hypnosis is more subtle and tends to work better with most people in most circumstances (in my experience!). This style of hypnosis tends to look for agreement with the client so they feel they are in control and don’t feel that they are being threatened or ordered by the suggestion, but simply part of the process of change that they have sought out for themselves. This is the style of hypnosis I use with clients and always seek to agree the solutions for which they want to adopt going forward in their lives.

New to Hypnotherapy – A Useful Guide

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What can I expect from my first Hypnotherapy session ?

Hypnotherapy is used to help individuals cope with a variety of issues. These can range from general stress to phobias, self esteem issues, depression, reaching your goals and many more.

If you have never experienced a hypnotherapy session, it is quite normal to have questions as to what it is and how it can best work for you.

The following gives a step by step guide as to the experience and how you can prepare for your first session.

  1. First of all have a good idea of what it is you are seeking to resolve. You may have been referred by a medical practitioner or sought out someone based on a word of mouth reference. Try to be as specific as you can regarding what you are seeking to rectify in your life. A good hypnotherapist will guide you through this process, without judgement, and will look to work with you in partnership, throughout the treatment.
  2. Choosing a Provider –  It’s important to choose the right provider of Hypnotherapy, so make sure you research the individual thoroughly. Check for qualifications and in particular look for the Hypnotherapy Practitioners Diploma (HPD) which is the gold standard of qualification in this field of work. You can check to see if they are affiliated with other directories such as the Hypnotherapy Directory. You can find most of this information online, checking for references and experience.
  3. Book an Initial Consultation  – Most providers offer an initial consultation, often this is free of charge with no obligation. Here you can assess whether the individual is someone you can work with and feel relaxed enough with to get the best out of the Hypnotherapy sessions. Here you can ask any questions you have about the process, how long it might take, how many sessions etc.
  4. Try to be Open minded – It is important to enter your first hypnotherapy session with healthy expectations. Hypnotherapy relies on the power of suggestion to assist the subconscious mind in re-evaluating a situation, so the more relaxed and comfortable you can feel in following along with the verbal suggestions the more productive the sessions will be. Remember no one can make a verbal suggestion that you wouldn’t ordinarily accept. In this way all Hypnotherapy is ‘Self Hypnotherapy’.
  5. Keep your expectations realistic. In most cases it requires several sessions to achieve your desired outcome, so re-evaluate your expectations as you go. It is vitally important that you work closely together with your hypnotherapist and see the work you do as a collective experience, this way you can improve your chances of ultimate success.
  6. It is also important to remember that you are in control of the number of sessions you need. Only you can fully assess when you have reached the outcomes that you set out to achieve and agreed. You can discuss these expectations and feelings with your Hypnotherapy Practitioner at the start and as you progress. Make the most of your first session – So now if you are preparing for your first session, try to remember to relax. The key thing to remember here is the Hypnotherapy is used as a mean to heal. It has been used successfully for thousands of years. The more open-minded and at ease with it the better for your chances of success.
  7. Solution Focused Hypnotherapy will look at some of the background as to why you are experiencing your problems, but the bulk of work is done together, looking to find solutions to problems and not dwelling on the problems themselves. The sessions build you progressively towards achieving your goals, but each individual session starts with a blank page, so you can change and grow as you feel yourself progressing.
  8. Remember to find the right provider for you and take the opportunity to book an initial consultation to assess whether you’re able to build a rapport with your practitioner and to ask any key questions that you may have.

If you still have any questions about Hypnotherapy ?

Contact Craig now on 07725878880 or on craig@illuminatingminds.co.uk

Illuminating Minds – Dorset Hypnotherapy.

The 6 Benefits of an Early Bird Sleep Pattern on Mental Health.

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Most of us know just how important a good restful nights’ sleep is to our feeling of well-being the next day. What many of us don’t know is the impact of when we choose to sleep can be just as important on how we feel.

I want to share with you the powerful impact waking up early can have on our Mental Health.

Now for those of us who aren’t ‘Morning People’ the thought of waking up early can seem horrifying, but with a bit of discipline we can re-organise our day and reap the benefits on both our body and mind.

  1. Organise your day & be more productive

The first benefit of waking early is that you can use this extra time when few of us are awake to start to plan your day and create a to do list. By creating a plan for your day, you can get yourself in the right mindset to go about and complete your tasks, you will also experience less anxiety and worrying unnecessarily. When you direct your mind towards your goals you start using the Reticular Activating System. This is a built-in part of the brain that filters content that is related to what you want and think about in life, So, if you are in a positive mindset, it will look for all the things that confirms your aspirations. An example would be if you decided you wanted a specific car, you will find that you suddenly notice this car in adverts, on the roads, in car parks etc.

A study that was published in the Journal of General Psychology in 2008 highlighted that “those who woke up early procrastinated less than those who woke up late. Individuals tend to be more disciplined and focused on their goals, thereby improving productivity”. Studies also indicate that individuals that rise early tend to be more agreeable and cooperative, they were more determined to achieve projects and tasks.

2. Time for Quiet, Calm and Silence

Studies indicate that when you wake up earlier than most people, you have time that affords you some quality peace and quiet in a noisy busy world, an invaluable commodity.

During those quiet moments you have time to hear your thoughts. It gives you quality time to relax, read a book, do some exercise or even meditate. These quiet moments have positive effects on the brain, and some of these include:

Reducing blood pressure

Increase oxygen levels in brain

Reduce migraines

Boost mental health.

3. Time for Breakfast

When you wake up early you give yourself time to eat a good nutritious breakfast. The benefits of eating a nutritious breakfast are numerous and some of these include:

  • Provides energy for the day
  • Help you focus
  • Reduces risk of being overweight
  • Lowers negative cholesterol
  • Reduces risk of Heart Disease and Diabetes
  • Maintains a healthy bodily rhythm
  • Improves mood and positive thinking.

4. Improved brain clarity & function

According to a study carried out by Christoph Randler biologist at Germany’s University of Education, if you suffer with a foggy mind throughout the day, starting to change your sleep patterns to waking early can improve your brain function.

Those who wake up early tend to find they are more creative, engage with work more and are funnier. The have improved problem solving and critical thinking skills and have an increase in memory function, all vital skills that improve your effectiveness at work and play.

5. Become more positive and improve mental health

The biggest benefit of waking up early is on your mental health. This is as a result of the collective benefit of all of the above. Those who don’t get up early are at a higher risk of developing depression and other mental disorders.

By waking up later it increases the chances of developing negative thoughts which can overwhelm those who suffer with this, by readjusting your sleep patterns and sticking with it can gradually improve your outlook to a more positive way.

6. Better Sleep & gives you more energy

By shifting your sleeping patterns and going to bed earlier and waking early in the morning, evidence points to deeper sleep patterns. You get a better quality of restorative sleep. Once you have established a set routine of going to bed at a set time and getting up the same time every morning, your natural body clock readjusts so that you can feel sleepy when its time and get up refreshed when its time. It is also important to continue this routine at weekends to maximise the benefits. The importance and benefits of getting a deeper sleep pattern established include:

  • Tissue repair
  • Bone repair
  • Lowered blood pressure
  • Relaxes the body
  • Increased blood supply
  • Releases growth hormones that can build muscle and tissue.

Waking early conclusion While acknowledging getting up early can be difficult for some, including the writer of this blog, with a determined effort and some strategies to maintain your discipline I can add my own experience to confirm the benefits are worth the effort.