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Hello and welcome to this week's edition of Adam Up, 

Continuing with our theme for this month, I am going to be focusing on using self-hypnosis to help with emotional issues and achieving emotional balance. 

In recent weeks, at a time when my own immediate family has been growing, I have also been confronted by a number of very sad deaths and am reminded of the fragility of life, a subsequent desire to enjoy every moment and to value the ability to be able to manage emotions with the use of cognitions to improve the quality of one's ongoing experience of life.

Within the training courses I run, we often touch upon the field of REBT - Rational Emotive Behavior Therapy. This field was pioneered by Albert Ellis PHd and can be read about within any of his brilliant books on the subject. One of the core techniques within REBT is the use of Rational Emotive Imagery (REI), which is the focus of today's entry here. As tends to be the case with what I offer here, I shall be offering up some steps for using REI in combination with self-hypnosis.

The main purpose of REI is to aid us in identifying an appropriate and rational emotions that we experience in certain problematic situations or scenarios of our life. Additionally though, and similarly to a lot of the cognitive focused sessions I share here, REI also looks at the kind of coping statements that we use when in those same situations.

This is a process that you learn a great deal about yourself throughout. Also, it is grounded in realism and balance; that is, you are not attempting to feel wonderfully happy in every situation or circumstance in your life. Sometimes, it is absolutely appropriate to be upset in a particular situation or circumstance. However, there is a difference between being healthily upset and unhealthily upset. This process aims for us to be aware of and to be healthily upset. 

Hypnotise yourself. You can do so by any means you desire or know of. You can use the process in my self-hypnosis book, use the free audio at this website to practice or have a look at the following articles as and when you need them; they are basic processes to help you simply open the door of your mind:

Heavy Arm Self-Hypnosis Induction Method:  

Using eye fixation for self-hypnosis:

The Betty Erickson Self-Hypnosis Method video clip:

Using Magnetic Hands for Self-Hypnosis:

Hand to Face Self-Hypnosis Induction:

The Coin Drop Self-Hypnosis Induction: 

Once you have induced hypnosis, move on to step two.

Now focus on changing the upsetting emotional response to one that you consider to be healthier, more useful emotion, even if it remains a negative one. 

You might firstly identify or think about what would be a more healthy upsetting emotion or feeling to have in this scenario and then do whatever you need to in order to feel that way instead. 

Take all the time necessary to change the old, upsetting emotional response to a healthier one. Be thorough and diligent with this step, it is important, then move on to the next step. 

Imagine yourself in the future, in a similar situation and notice yourself thinking and feeling healthily upset, as much as is appropriate. Notice how it makes you feel and how it changes your responses to how they were previously.

Whilst there, state your rational statement to yourself forcefully and with real meaning. Notice how it helps. 

Reassure yourself of your ability to cope appropriately with future situations, then move on to the final step.

Practice this process a couple of times, then go and place yourself in those situations (if it is appropriate to do so) and be aware of dealing with your feelings differently.  You might like to have a go at role playing that scenario before you engage in the real-life scenario, stepping up your rehearsal of your rational response 9so to speak) which is one of the things I'd do in therapy sessions with my clients.

I hope you enjoy that. 

This week, I do not just have a single joke, but a very long transcript to share. It has been a while since I shared this, but it is a transcript of the Radio Show that Alan Partridge had on radio 4 before becoming a TV and film star. He is my favourite comedy character and I hope this script makes you laugh; it is the show where Alan is hypnotised and although perpetuating many a myth, it never fails to make me smile: 

Applause 

Alan 

OK, now, if you just want to move chairs, right. My next guest. Look into my eyes! You are feeling very sleepy. If my soothing voice is soothing enough, it should be sending you listeners at home to sleep. Are you asleep? Well, wake up! Because I, Alan Partridge, am not a hypnotist but my next guest is. I'm told she's going to hypnotize me I might end up like one of those zombies from The Living Dead. Of course, my arms won't be dropping off. She hails from across the Great Lake, good ol' Uncle US of Stateside. She's as American as chocolate chip biscuits and mum's apple tart, but that's where comparisons with a tart must end, lest I come to a sticky end. Ladies and gentlemen, she's not a tart, she's a lady hypnotist, with a set of pins that will hypnotize any bloke. The big question is, what's the name of her game? Please welcome Janey Katz. 

Applause and music: 'The Name of the Game' 

Janey 

Thank you! 

Alan 

Janey Katz. Knowing me, Alan Partridge, knowing you, Janey Katz, ah-haa. 

Janey 

Uh-huh. 

Alan 

No, ah-hooo, you say, ah-haaa. 

Janey 

Ah-haaaaa. 

Alan 

That's right. 

Janey 

OK, right. 

Alan 

What's the name of your game? Is it a game? Has it got a name, other than hypnotism? 

Janey 

Really, what I practice is hypnotherapy, not hypnosis, so I try to distance myself from showbiz, you know, the razzamatazz side of it. I'm not out to make fools of people. I'm there to use hypnotherapy as a form of helping people to open up their minds. 

Alan 

Right, because I saw a brilliant hypnotist -Tony Mesmer he was called - he was brilliant, he was fantastic. He had blokes crying like babies, he had women on all fours barking like dogs. It was really first-class entertainment, it really was fantastic. 

Janey 

Yeah, I don't do that. 

Alan 

He's very popular. He's booked right through to next summer, unavailable, hence your good self. Now, but you were in London promoting your new book. 

Janey 

That's right, yes. 

Alan 

I actually know New York quite well. 

Janey 

You do? 

Alan 

Mmmm, I popped over there, and I really did get into, as Billy Joel put t, I really did get into a New York state of mind. 

Janey 

I bet you did. 

Alan 

Urn, I jumped in a cab and I said, 'Cabbie, take me to the core of the Big Apple. I want to check out the bits, dude.' I really did say that. 

Janey 

Ha-ha-ha! Oh my God! Just next time, say Manhattan and you'll get there. 

Alan 

Well, no, I want to get to the centre of New York. 

Janey 

Yeah, that is Manhattan. 

Alan 

Right, that's not where I want to go. 

Janey 

Where do you want to go? 

Alan 

Bloomingdales. 

Janey 

Yeah.You're in Manhattan. 

Alan 

Right OK, I'm in Manhattan. What do I do now? 

Janey 

You just get in a cab, and you say to the driver, 'Take me to Manhattan to Bloomingdales.' 

Alan 

OK, I'm outside Bloomingdales. What next? What do I do now? 

Janey 

What do you mean? 

Alan 

You've hypnotized me. 

Janey 

No I haven't, no. 

Alan 

Oh, I see! I'm sorry. 

Janey 

You'll know, Alan. 

Alan 

I thought you just slid into it. It's just that you are staring at me. 

Janey 

I'm sorry. No, I just find you fascinating. 

Alan 

In what way? 

Janey 

Clinically. 

Alan 

Really? Thank you. 

Janey 

My pleasure. 

Alan 

You, Janey Katz, hypnotist, I, Alan Partridge, clinically fascinating. Thank you. Now I believe right now, I'm very fortunate, because you're going to hypnotize me. 

Janey 

I certainly am, yes. 

Alan 

Great. 

Janey 

Obviously, we don't have much time, so it's going to be a kind of vague gesture towards it. But the idea is that what we'll try to do is project on to, let's say, the curtain of your mind, a series of images from your past. 

Alan 

OK, well, I'll draw back my curtains 

Janey 

Good. 

Alan 

- behind which you will find a net curtain. You may lift that up, should you wish 

Janey 

Thank you. 

Alan 

- and we'll see if there are any skeletons lurking in - the cupboard, the curtain, the curtain cupboard. 

Janey 

In your mind. 

Alan 

My mind's curtain cupboard, yeah. 

Janey 

All right. Well the first thing to do is to get you relaxed, so if you can just lie on - what are you 

Alan 

Just put this peg on my nose. 

Janey 

Why are you putting a peg on your nose? 

Alan 

(Sounding blocked up) Well, because I was told that your blood-pressure increases during hypnotism. It could lead to a nose bleed. 

Janey 

No, that's nonsense. Who told you that? 

Alan 

The researchers. 

Janey 

I think it was probably a joke. 

Alan 

Ok, no, that's all right, that's ok. 

Janey 

Well, I mean, take it off. 

Alan 

I'll take it off if I wish to take it off. 

Janey 

You can't relax with a peg on your nose, Alan. 

Alan 

I should be the judge of whether I should take the peg off my nose, and, as it happens, I have decided to take the peg off. I'll do 

that now 

Janey 

OK, just lie back on the couch if you could be so kind. 

Alan 

(Sounding normal again) Right, I'm lying back on the couch, listeners. 

Janey 

OK, just try to concentrate. Now, I'm going to count you down from three and then in that time I want you to relax every muscle in your body, OK, and then you will be hypnotized. Three, two - one. Now, Alan, without opening your eyes, I want you to tell me what you can see. 

Alan 

(In a high, childish voice) A pair of plimsolls. 

Janey 

All right. Now, who do they belong to? 

Alan 

Little boy. 

Janey 

Do you recognize the little boy? 

Alan 

Yes, it's Alan Partridge. 

Jane 

Uh, huh. Now, I want you to just step inside Alan Partridge. 

Alan 

Ok. 

Janey 

Now, Alan, would you tell me how old you are? 

Little Alan 

(Sounding frightened) I'm eight years old. 

Janey 

And where are you at the moment? 

Little Alan 

I'm on the bottom of Tandle Hill. 

Janey 

Where's Tandle Hill? 

Little Alan 

Near the school. 

Janey 

OK. Now, describe what you can see in front of you. 

Little Alan 

There's about eighty boys. 

Janey 

So you're not alone? 

Little Alan 

No, they're at the top of the hill. 

Janey 

And where are you? 

Little Alan 

I'm on the bottom. Can't keep up with them, it's a cross-country run. 

Janey 

OK. 

Little Alan 

It's cold. It's very cold. 

Janey 

Why are you so cold if you are running, Alan? 

Little Alan 

I haven't got any shorts on. 

Janey 

Why not? 

Little Alan 

Steven McCoombe's taken them off me. 

Janey 

Can you see Steven McCoombe? 

Little Alan 

Yes, he's waving them about with his hands. He's saying, 'SmellyAlan Fartridge! Smelly Alan Fartridge!' I'm not smelly! 

Janey 

No, I know that. 

Little Alan 

Smelly Alan Fartridge! 

Janey 

OK, Alan, all right, now look, you're not happy, are you, no? 

Little Alan 

No. 

Janey 

No. Should we take you away from here? 

Little Alan 

Yes. 

Janey 

Let's take you to some place where you are happy, OK? 

Little Alan 

Oh good. 

Janey 

We're going there right now 

Little Alan 

Mmm- 

Janey 

Are you there? 

Little Alan 

Yes. 

Janey 

Now tell me what you can see. 

Little Alan 

I'm in class. 

Janey 

Yeah. 

Little Alan 

The Headmaster's come in. 

Janey 

Right. And what's happening? 

Janey 

And what's happening now? 

Little Alan 

Oh, he's looking very pleased. He said, he said, 'Someone's won an essay writing competition, someone's written an essay on sport and it's won a prize.' 

Janey 

Mm-hmm. What else is he saying? 

Little Alan 

He said, 'Is there an Alan Partridge in the class? Would Alan Partridge identify himself?' 

Little Alan 

I'm standing up. They're all applauding me! 

Janey 

Terrific. And what are you saying, Alan? 

Little Alan 

I'm saying, (reverts back to his grown-up voice) 'I'm Alan Partridge! I am Alan Partridge! I've won the essay writing competition, of that there's no doubt!' 

Janey 

OK. 

Little Alan 

Yes, I have won it. Things will now be very different. No longer will I be called infantile names - 'cos I won the competition! 

Janey 

Great, now, Alan, we have to, we're running a little short of time, we have to now bring you back, OK? 

Alan 

No, I don't want to come back. 

Janey 

No, you, you'll be fine, you have to come back because you're in the middle of a talk show. 

Alan 

I like it here. 

Janey 

Well, you like it here too. 

Alan 

No, I don't want to go back. I don't want to be on the radio. 

Janey

Come on, Alan. You're very popular - 

Alan 

Nobody listens to Radio 4. 

Janey 

Alan, OK- 

Alan 

Nobody listens to Radio 4! 

Janey 

Now, Alan, just concentrate because I can't bring you back otherwise. 

Alan 

I want to be on the telly! 

Janey 

Now, I'm going to count to three and you have to come back. 

Alan 

Let me on the telly! Let me on the telly! 

Janey 

One - two - three. 

Alan 

So what I want to know is when are you going to hypnotize me? 

Janey 

I've done it. 

Alan 

Really? 

Janey 

Yes, it's been done. Just think about what is foremost in your mind at the moment. 

Alan 

Oh, the essay writing competition. 

Janey 

That's right, back at school. Anything else from school, d'you remember? 

Alan 

Yes, cross-country run. 

Janey  

Tandle Hill, do you remember that? 

Alan 

Yes, ah, great stuff. 

Janey 

That's right, yep, did you enjoy that? 

Simon 

Smelly Alan Fartridge! 

Alan 

What? No one calls me that! No one alls me that! 

Janey 

Hang on, Simon - 

Simon 

I was just referring him back to his past. 

Janey 

No, Simon, this is a very important point, you must not abuse this privilege, because we have been privileged to see inside Alan's memory. 

Alan 

No, I did not smell. 

Janey 

Now this is irrelevant, Alan, you don't have to defend yourself. 

Alan 

(Agitated) No, I want to clear this up once and for all. 

Janey 

There's no need 

Alan 

This has been hanging in the air for about thirty years, right, but I want to clear it up, OK? Steven McCoombe called me Smelly Alan Fartridge, because he thought it was funny. Fartridge, Partridge, he said smelly. I wasn't. My personal hygiene was never in question. I showered regularly, I didn't smell. The question is, what's Steven McCoombe doing now? That's the question, because I host a chat show, what's he do? I tell you, he's a forklift truck driver with British Leyland. I'll tell you. he lives in Edgbaston, he's got a pathetic life, I've seen, I've parked my car outside his house, I've watched 

him come and go, and he's got a sad, pathetic life and McCoombe, if you are listening, what are you now? You're nothing. And lam Alan Partridge! 

(Applause) Yeah, thank you, thank you. 

Now, that sort of wraps it up. Now -your book's available in the shops this Christmas? 

Janey 

Ha ha! It's not a very good advert for my book! I assure you it does not make you this aggressive! 

Alan 

OK, well. 

Janey 

Yeah, it's called The Future is Behind You and it is in fact a therapeutic study. 

Alan 

OK, one for the Christmas stocking, hypnotize your friends. 

Janey 

No, no, it's not a show, it's not a party trick. 

Alan 

Well, OK, in that case, a very serious book. Slap it on top of, er, Stephen Hawking's book on your coffee table and impress your 

friends. Ladies and gentlemen, Janey Katz! 

Applause 

Joke of the week will return next week. Thank you all for sending them in each week, I love receiving them. 

Thanks to everyone who continues to send me in jokes each week, I love getting them!

If you want to train to be a hypnotherapist, there has never been a better time, we are thriving in this economic climate! 

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I'll be back in next week, enjoy overcoming any unhealthy emotional upset this week ... I thank you for reading...Goodbye for now. 

Bulooo!