- Hello and welcome to the latest edition of Adam Up
It has officially been the hottest Summer on record here in the UK, the long warm days and nights will linger long in my memory as the school holidays draw to a close. As well as the children heading back to school, I am getting set for a new academic year with my college too.
In recent weeks, I wrote and shared online some of the more important articles I've put together in a long time. As the subject
line of this edition states "you don't need to be exceptional" is one such article and makes reference to some themes that many have been responding positively to online on my social media feeds - in particular I make mention of the notion of JOMO (joy of missing out) that struck a chord with many of you. I'm also sharing articles with themes about how you can use science-supported microacts of joy throughout your days to increase happiness in life, and an article
about stopping living life on autopilot to live a richer life. With us having gone through 4 heatwaves here in the UK this Summer, something I personally struggle to cope with were it not for the tools included in another article I'm sharing today that is all about using research-backed psychological methods to reduce your body temperature and perception, I think you'll find it fascinating.
I've included a few recent videos today too, including one fundamental video about how we
employ an ABC approach to hypnosis and common psychological problems.
I have done my best not to use this irregular ezine broadcast to plug what I do too much and use it for sharing free resources, article and videos that I think benefit people in a range of ways, however I do tend to use it a little bit to remind readers about upcoming courses that I offer at my college.
Wherever you are in the world, I hope you are healthy and happy and that
the upcoming seasonal change is a good one for you.
=== And just as a reminder, you are receiving this email because you signed up for this ezine, downloaded a course prospectus or attended a course at some point in time. If you no longer wish to receive this periodical hypnosis and personal development ezine, you may unsubscribe by clicking the link at the foot of this email. I only want you to receive it each time if you find it of value and you actually read
it. Also, we delete you from our distribution if you have not opened these emails for a while. It is not primarily aimed to try and sell you anything, it is aimed at updating you on my own output, and give you a good understanding of the ethos that underpins my college and my work. In compliance with GDPR, the only information that we hold is your name and email address. We will not share these details with anyone and we will only use them to send you this and related,
relevant broadcasts. This broadcast is only sent to people who have signed up with our double opt-in system. Ok, let's get on with it, shall we?
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Articles & Videos: What's New?
A wide range of new articles to help in varying aspects of life here today...
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New videos:
1. A simple ABC model I explain at the start of many courses to explain the role of beliefs and cognitions within the context of common problems and how that same model can be used to explain the role of beliefs and cognitions within hypnosis. Watch Video here: Explaining the Role of Cognitions in Common Problems and Hypnosis Using ABC.
2. One of my favourite boxers when I was young was Nigel Benn. In the 1990s he worked with Paul McKenna, who did not actually work with Benn on his boxing career, he provided
support and assistance during a difficult period in his personal life. However, when it was suggested in the media that Nigel Benn was receiving help from McKenna who was the world’s most famous hypnotist at the time, some people objected and suggested that this was somehow giving Benn an unfair advantage – it mainly shone a light on how little people knew about the reality of what hypnosis does and how it works. Watch Video here: How the Prospect of Hypnosis (and Misunderstanding) In Boxing Instilled Fear!
3. When I teach how to employ cognitive sports psychology and sports applications of hypnotherapy, as well as looking at a wide range of evidence based applications and models, when talking about
effective applications of cognitive approaches, I also refer to my own experiences and how even though I teach these topics, and have a great awareness of how to apply self-hypnosis in this environment, I have found automatic thoughts have still snuck their way into my reality and I have needed to work on them to update them and relish such scenarios rather than actually terrifying myself and weakening my own resolve! Watch video here: Heavy Lifting – Conquering Your Mind Before The Weight!
Additionally, you might quite like this playlist at my YouTube channel entitled "Destroying Common Hypnosis and Hypnotherapy Myths" whereby I challenge the notion of hypnosis being about a subconscious mind, question regression techniques, examine claims of
super fast approaches to therapy, and examine a lot of 'received wisdom' in these fields (and much more), take a look.... Adam's YouTube Playlist: Destroying Common Hypnosis and Hypnotherapy Myths.
New
Articles:
All articles are founded in science and have references for you to explore should you wish:
1. When you work in fields such as mine and those related to it, saying “You Don’t Need to Be Exceptional” is seen as a crime by some. I’ve wanted to write about why we don’t need to be exceptional for some time and today I’ve finally gotten around
to it.
In our modern Western world where social media in particular constantly showcases the lives of high achievers, influencers, and prodigies of varying kinds, the pressure to be exceptional can feel overwhelming. So much self-improvement and personal development literature and themes seems to be focused upon a main goal of how to be exceptional. We are often encouraged to stand out, be the best, or leave a mark on the world. The message is clear: ordinary isn’t enough.
Yet,
paradoxically, striving to be exceptional can lead to chronic stress, anxiety, and a diminished sense of self-worth. For me and I hope for some of you reading this, it can actually be comforting and liberating to be told: you don’t need to be exceptional to lead a deeply meaningful, satisfying, and valuable life.
In this article, I’m exploring the psychological science behind why chasing exceptionality can actually be harmful, and how embracing ordinariness can actually be one of the
healthiest and most fulfilling choices you make....
Read full article: Why You Don’t Need to Be Exceptional.
2. Microacts of joy is my topic in this next article. I have found in recent times both within my clinical practice, the classroom and as a parent and in life in general,
people struggle more than ever to spend lengthy periods of time engaged in psychological exercises or skills that can boost happiness. In that pursuit of happiness, many people often also look for major or sweeping changes such as a new job, new relationship, or life-changing adventures. However, today there is mounting research in psychology to suggest that happiness is not necessarily found in grand events, but rather in the small, everyday moments we often overlook.
These are what we
might call microacts of joy — simple, intentional actions that generate small bursts of positive emotion and help improve our overall well-being. Today, I am sharing a range of evidence-based microacts of joy you can incorporate into your daily life to boost happiness and mental well-being, along with the psychological science that supports their impact.
Microacts of joy are small, intentional behaviours or experiences that generate brief moments of pleasure, satisfaction,
connection, or gratitude. These acts may take only seconds or minutes but have cumulative psychological benefits when performed regularly. That is, their effects build up and enhance our happiness and well-being greatly.
Rather than relying on external circumstances, microacts of joy empower individuals to create their own happiness through regular conscious, habitual behaviours. These micro moments of joy help to build resilience, strengthen relationships,
and even improve physical health through a process known as the broaden-and-build theory (Fredrickson, 2001). Read full article: Using ‘MicroActs’ of Joy to Boost Happiness.
3. Why might anyone want to learn how to cool down using psychology? … Here in the UK, we are having our 4th
official heatwave of the Summer. Summer heat can be tough to cope with if you are not used to dealing with it. When air conditioning isn’t available, many of us instinctively reach for physical cooling methods — fans, cold water, wet cloths, ice packs. Those all can work well.
Today, I’d like to share there’s a surprising and useful other tool that can also help: the brain. There is a growing body of research which shows that mental techniques — imagery, suggestion, breathing, attention
and simple cognitive reframes — can change how hot we feel, alter blood flow to the skin, and in some cases shift peripheral or even core temperature measurably. You really can cool down using psychology. I thought that I’d summarise the science behind those effects and offer up some practical, step-by-step psychological tools that anyone can use when you need to cool down fast (or cope better in sustained heat). All guidance offered up here today is evidence-based and — crucially — realistic
about what the mind can and cannot do.
“In a study of meditative practitioners, investigators found that during certain practices fingers and toes could increase in temperature by many degrees — clear evidence that the brain can change peripheral thermoregulation.”
– van Hoof J., et al. (2025)
Read full article: How to Cool Down Using Psychology.
4. “My experience is what I agree to attend to.” — William James
Being purposeful, thinking our own thoughts and stop living on autopilot is the focus of this article. Modern living is very well engineered to move us into automatic routines: app notifications pinging, inbox going back and forth, habitual routines, seemingly mechanical diaries, evening scrolling through our phone feeds; the
list goes on. Much of this can of course be useful — automaticity saves energy for more complex tasks. But when “autopilot” starts running your days, you can drift from your values, miss opportunities to learn, and feel oddly absent from your own life. I think it can help to know how to stop living on autopilot.
Here, I’m offering up a bunch of evidence-based strategies to help you shift from unconscious habit to purposeful, conscious living. Each practice is grounded in psychological
research, translated into practical steps, and paired with quick drills you can apply to your life today. The goal is not to demonise habits (habits are essential) but to reclaim choice in the moments that matter, and enrich quality of life.
Read full article: How to Stop Living on
Autopilot.
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Hypnotherapy Practitioner Diploma: New course starts very soon...
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Last year's monthly weekend hypnotherapy diploma course concluded at the beginning of the Summer. We are now making final preparations for our next monthly diploma course that commences in just a few weeks time as our new academic year commences.
You can read the latest Hypnotherapy Diploma Course Prospectus here for dates, fees and much more besides. Please note, this link will only work for the next 3 days and will then expire. Get in touch if wish me to email the latest prospectus to
you.
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The Hypnotherapist Development Hub:
I have just shared the dates for the next 6 months (until the end of the year) for our regular group supervision sessions I host in our hypnotherapist development hub - our members can join as a supervisee or as an observer (which many find incredibly useful and insightful) and which all counts as official supervision with me as your supervisor, duly approved by your hypnotherapy professional
organisation.
We also run monthly practice sessions for members and all of our graduates and current students have access to these sessions whereby all present get to connect with like-minded people from all over the world and practice skills, approaches and get feedback as they seek to develop, stay sharp or just get practice in that some struggle to find sometimes.
Additionally, all recordings of my 4-part Trauma for Hypnotherapists series that was recorded in recent
weeks are now live, plus the first part has an additional supplementary session that advances on the effects of trauma on the major brain networks that is introduced in that first session. These sessions aim to advance and compliment the way you work with clients who have experience trauma, help you understand what is happening in the brain and how to use your existing skillset along with some new skills to advance your clinical work in this regard.
Some of you may remember my popular
podcast 'Hypnosis Weekly' that is sadly no longer available publicly - all episodes ever recorded are available in the hub, along with all the latest recordings of the UK Hypnosis Convention that we recorded at the end of last year, including keynote David Spiegel and our interview with Jonathan Goodwin (you can read more about the UKHC video
sets that are available for purchase here).
There is so much additional education, loads of courses, additional support and resources included and that can be accessed if you are a member of my Hypnotherapist Development Hub. Visit the link here for full details on how to subscribe to it monthly or
annually.
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Additional Resources: For hypnosis enthusiasts and self-hypnotists...
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Useful resources for hypnotherapists and budding Self-Hypnotists:
Visit
this page for lots of resources for hypnotherapists.
Visit this page for loads of resources and tuition about self-hypnosis: Learn Self-Hypnosis.
In recent weeks, my social media output has been filled with video clips of me squatting at the gym, lots of evidence-based memes citing the latest hypnosis research, photos from my life and loads of articles from our
vaults and some other bits and pieces. You can follow and keep up to date here: The evidence based hypnosis meme of the week is below....
Evidence based
hypnosis meme of the week. (see my social media feeds for the weekly posts of these)
Many breast cancer patients and survivors experience pain and emotional stress related to their disease, its diagnostic procedures, or treatment. Hypnosis has long been used for the treatment of such symptoms.
The aim of this review was to systematically assess the effectiveness of hypnosis in women with breast cancer, breast cancer survivors, and in women undergoing diagnostic
breast biopsy. Databases were screened through February 2014 for randomised controlled trials (RCTs) of hypnosis in women with breast cancer or undergoing diagnostic breast biopsy. Primary outcomes were pain, distress, fatigue, nausea/vomiting, and hot flashes. Thirteen RCTs with 1357 patients were included. In women undergoing diagnostic breast biopsy, hypnosis positively influenced pain and distress; RCT on breast cancer surgery found effects of hypnosis on pain, distress,
fatigue, and nausea. For women undergoing radiotherapy, hypnosis combined with cognitive–behavioural therapy improved distress and fatigue. RCTs on women with metastatic breast cancer found effects on pain and distress.
This systematic review found sparse but promising evidence for the effectiveness of hypnosis in breast cancer care. While more research is needed to underpin these results, hypnosis can be considered as an ancillary intervention in the management of breast
cancer–related symptoms (Cramer et al., 2015). Link to full PDF of study posted in my college Facebook group.
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Any Questions Or Help Needed -
Get In Touch:- Do feel free to contact me if you need help or more information about our courses, seminars, or anything else. I am very accessible and love hearing from you. Email or Web Contact You can reply to this email and use that email address, or visit my personal website or college website and use the contact pages there to send a message - I'll always reply within one working day and if you do not get a reply within that timeframe, I won't have received your message. Do leave a message if we are not available and we will call you back. Adam: 01202 526977 or 0044 1202 526977 (outside UK) That's it for this week's edition, how did I do? I shall be back soon; in the meantime, look after yourself, and keep yourself safe and well during these times, I send you much love and my very best wishes,Buloo!Adam Eason. What Does ‘Buloo!’ Mean Adam? |
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AE College Of Clinical and Experimental Hypnosis
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