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- Welcome To This Week's Adam Up |
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Onto this week's Adam Up then.... The clocks have just gone back here in the UK. The evenings are darker, and I have to say slightly colder despite the mild Autumn we are experiencing. The nights are drawing in and people have their eyes set on Halloween, then fireworks night and then the festive season of Christmas and New Year.
There is much focus on eating, drinking and being merry during these times so that by the time we reach New Year, we are ready for diets, new gym kit and setting loads of health targets for ourselves. I think now is the time to start thinking about that instead. I think now is a great time to start thinking about your health.
Here though, we tend to be primarily concerned with mental health. Mental health and physical health do go together a lot of the time so cannot be exclusive of each other all of the time. This is a particularly pertinent point to how I wish to introduce things this week. As a great article published by the American Psychological Association states, “evidence is mounting for the benefits of exercise, yet psychologists don’t often use exercise as part
of their treatment arsenal” and they give plenty of research as to why they actually should.
They give the evidence that shows exercise reduces stress, advances mood, helps lower anxiety and can even help alleviate symptoms of depression. With the darker months ahead, why not get your mental health and physical health in order by embarking on a healthy exercise programme right
away?
“But Adam, it’s dark and cold…..”
“I don’t have the time…”
“There are so many other things I have to do first…”
“I know I should, but don’t seem to get around to it…” Often the first step is the most important one. Every time I see a fellow runner out there running, I give them a smile and a nod. Not because I feel like I am part of the universal, self-righteous members-only running gang, but because I absolutely respect that they got off their backsides, they got out there, out in the world, and engaged in some physical action and exercise…. I do this even to students who are running in Converse, that
sprint past me at full pelt with a smug grin, and then 200 metres later are bent over double at the side of the path, with a bright red face, ready to be sick…. I even smile at those guys. They may be poorly prepared with no idea of pacing or respect for fellow runners, but they got out there. It’s the first
step that is tough. So today’s process is all about getting motivated to get out there in the world. Continued Below...
Academic Year - Course and Seminar Dates |
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As you can see we are moving away from Bournemouth for many of our seminars and courses next year. In particular we have positioned some of our courses near London Heathrow as we do get many
participants from abroad and we hope that this will be more convenient for those of you who would like to attend from outside the UK. To find out more about any of these courses or seminars please visit:
To Register and Pay: The Seminars can be booked and paid for online at: Eventbrite The Diploma and Cognitive Behavioural Courses -
you will need to get in touch with us.
Contact details at the bottom of this
e-mail
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Building Motivation To Exercise:
When people consider exercising, they often go through that phase of rationalizing it with themselves. You use that language at times, don’t you?
“I ought to start exercising.”
“I should do some physical exercise.”
“I must get to the gym.“
This sort of language shows that exercise is often something we don’t really want to do, but it is somehow
necessary for us to get something else, it is a means to an end and not very compelling. We want to be slim, we want to fit into a different waist size of trousers or a smaller dress, we want to feel fitter when playing with the kids, we want to be able to see our toes when on the scales, we want to be perceived in a particular way – exercise is the means of doing it for many people.
There are very few people that first start out on a course of exercise that actually think to
themselves and tell the world around them:
“I want to exercise.”
“I enjoy exercising.”
“I love feeling the sensation of exercise.”
It often takes us a while to develop this perspective on exercise. Whenever I say these kinds of things, many people look at me as if I am some sort of nutjob.
It tends to then feed my motivation to exercise further and keep on doing it. It is now an intrinsic and automatic part of my life and my day-to-day regimen.
“What?
Is that it Adam?
That is your strategy for getting motivated?
Just keep on doing it until you like it?!”
NOPE.
That kind of suggested process is likely to end up as many January gym subscriptions, that get used 20 times in January, 10
times in February and then never again.
Many people have an unusual psychological association with exercise. They think of it as some sort of a chore and think of doing it with some kind of begrudging mindset, like it is a punishment; often perpetuated by those that insist on “no pain, no gain” or other outdated 80s idiocy that only deserve to be repeated at select nostalgic moments when refusing to throw away your ‘Frankie Says Relax’ t-shirt.
If you consider exercise to be something you must/should/ought to be doing because you have to lose weight somehow and you have to sacrifice some comfort and exchange pain, hassle and …. Then of course you are not going to be motivated to exercise.
Today, I thought I’d run through a nice process, using self-hypnosis, mental imagery and a bunch of other stuff (excuse the technical jargon) to show you how to get motivated to exercise and end up wanting to do it, feel
good doing it, and enjoy exercising – because it feels really good!
Before we start with this process, write up a list or have a mental note of all the reasons that you want to exercise – all your motivations. Word them in a positive frame. By that I mean, to state that you want to ‘achieve your ideal size, shape and weight’ and not ‘I don’t wanna be fat.’ Make your reasons things that move and strive to
achieve rather than things you want to avoid – at least for this exercise, we are going to be positive.
I appreciate that many people are motivated by fear and avoiding things that they do not want, but this particular process lends itself better to being progressive.
With that in mind, also now think of some really marvellous statements that are inspiring and motivating to you such as those I gave earlier “I love to exercise more and more” and “I increasingly enjoy exercise” and “my
body loves rigorous, healthy activity” or word things however you choose, in your own preferred way.
So with that set of great reasons for exercising in mind, and with a set of positive affirmations to deliver to yourself later on, let the fun begin: |
Steps To Get Motivated To Exercise:
Step One:
Step Two:
You may choose to remember a time you enjoyed exercise, where you had a really good workout and you felt great for it. Alternatively, you can imagine and create such an experience...
Spend
a few moments imagining that you have just completed a workout of some kind. You decide what kind of exercise it was. Notice what you see all around you, notice the sounds of the environment yu are in and most importantly, start to feel the sensations of having enjoyed a spectacular uplifting exercise session.
Imagine the endorphins that your brain is pumping through your body that reach every cell of your body. Notice the warm tingle of heightened sensation in your muscles as they relax
after the exertions. Like it is a glowing, joyous sense of satisfaction. Imagine feel good chemicals working through your system.
You might choose to imagine the good feelings as a colour working through your body and mind, or as a sound or even just get a physical sense of it working through your body and you concentrate on it.
Really spend plenty of time making sure you generate a very real and observable sensation in you r mind and body that represents the sensation of having
just exercised beautifully well. As you do it, tell yourself that you are going deeper inside your mind and use this step to deepen your own hypnosis at the same time.
When you are certain you have that, move on to the next step. Step Three: Now we benefit from one of the main benefits and characteristics of hypnosis Magnify and increase
that magnificent feeling. Maybe you imagine a dial in your mind, maybe you imagine the colours spreading or becoming brighter, maybe you sense the feelings expanding, maybe you just tell yourself they are amplifying, maybe you move the feelings (or your imagined feelings) faster and faster through your body and build them up to a feverishly delightful and delicious joyous feeling.
Take all the time you need and really practice expanding and developing this glorious feeling of
post-exercise bliss and ecstasy.
When you are sure that you have grown it and amplified it to a memorable level, move on to the next step. Step
Four:
Holding those great feelings, recall all the reasons you have for exercising. All those great reasons and motivations you have. Remind yourself of all those wonderful reasons you have for exercising and start to imagine how good it is going to be when you achieve those desired outcomes – maybe it is reducing your size to fit into new clothes, maybe it is wanting to feel good, or prove to people that you can do this, whatever the reasons,
imagine you have achieved them and notice how good the feelings of achievement are. Bask in them and combine these feelings with those that you already have.
Build and develop and amplify, then move on to the next step. Step Five:
Continue to build and amplify the good feeling and now state those affirmations to yourself, those positive statements. Start to say to yourself any one of the affirmations or positive statements that you decided upon prior to
starting this session, for example:
I love to exercise more and more. Or…
I get increasingly more enjoyment from exercising.
Repeat the chosen statement over and over in your mind and imagine that these words are getting combined with that good feeling, so that if you say these words to yourself outside of hypnosis, they install the feelings.
Imagine the words rolling around your mind and body and let these words become associated with that great,
motivating feeling. When you are sure that these words have been repeated enough times in your mind to really have an effect in real-life, then move on to the next step. Step Six:
To bring this together, now imagine being in a typical situation in your life when you are about to choose whether to exercise or not. See the sights, hear the sounds, be in that place, that environment of your life.
Now mentally rehearse that in that situation,
you state those words to yourself, you feel those feelings begin to grow and develop within you, you are inspired into action and you decisively choose to exercise. Step Six:
Tell yourself that every time you practice this process, it becomes easier to do in real-life. Tell yourself that each time you have to decide whether to exercise or not, you start to automatically feel really good at the prospect of it, knowing the great
feelings you get and knowing the wonderful outcomes that await you. Think about some exercise you can go and do within the next 48 hours and decide to do that.
Exit hypnosis by wiggling your fingers and toes and open your eyes.
Go and take some action, go and partake in that exercise that you planned and notice how much more enjoyment you get from it, notice how much more you can motivate yourself to engage in exercise and how easier it becomes to instigate it more and more
regularly.
Go on… Go and do that… Don’t wait for January, get a head start from all those that are going to start in the New Year. Build your mental and physical health right this very day…. |
Joke of the week: A couple for you this week….
Q: How do you know if a chef is a clown? A: The food tastes funny.
And this one too….
A waitress walks up to a man to take his order.
"I'd like to get the turtle soup, please." The waitress walks off to go
get his order, but the man changes his mind and decides he wants the pea soup instead. "Hold the turtle, make it pea!"
Hahahaha.... Very funny indeed...
Thanks to everyone who continues to send me in jokes each week, I love getting them! Articles: Here are a selection of topical articles that I enjoyed reading this week, often related to the fields of hypnosis, hypnotherapy, psychotherapy and other forms of personal development. Some may have just amused me or made me smile. If you ever come across any related articles that you think may feature
well, then get in touch with me and we can share them here:
- Those of you who listened to Lindsay Shepherd's edition of Hypnosis Weekly, you'll be aware she mentioned trichotillomania and that she had enjoyed success treating it - you'll find this article interesting too..... More next week. |
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Hypnosis Weekly Podcast
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Forthcoming Courses & Events
2014/2015 |
Avoid Disappointment - Book Early
You will see that some of our events are now available via Eventbrite.
This means that you can pay for the tickets online.
We will still get in touch with you for any special arrangements.
We just hope that you find this a more
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If you have any queries about any course get in touch via our Help Desk
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HYPNOTHERAPY DIPLOMA TRAINING
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Our 10 Month Course is 1
weekend per month from October till July
Next course starts October 2014
Our Intensive Course is more suited to people living further afield.
Two 9 Day blocks - Next Course begins March 2015
If you want to train to be a hypnotherapist, there has never been a better time, we are thriving in this economic climate! If you'd like to train, check out here for a course prospectus, dates and application form for this year's diploma, fully approved and accredited in several countries... The spaces are going at some pace right
now though... My training school is one of a few in the UK to currently offer the externally verified HPD (Hypnotherapy Practitioner Diploma) which matches government occupational standards and is the equivalent of National Vocational Qualification (NVQ) level 4 |
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Learn Self-Hypnosis! We have new dates for my self-hypnosis one day seminar. They also carry with them Continued Professional Development (CPD) credits with the GHR and NCH here in the UK if you are a member of either. The seminars have been fully booked up this year and we are offering these extra dates in response to popular
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Rapid Inductions and Hypnotic Phenomena Seminar |
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I am delighted to invite you to join me for a
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Pete Vincent
Hypnotherapist, Bradford-On-Avon, UK “I have just completed Adam’s 2013-14 10 month Hypnotherapy Diploma Course and I loved it. I am happy I have graduated, but sad that those fun filled, interesting, mind
expanding, supportive, friendly learning modules, with my fellow trainee hypnotherapists, are over.
I would highly recommend Adam’s course to anyone who wants to learn about hypnotherapy in a down to Earth, balanced way, free to adopt their own take on the subject without being forced to follow one particular way of thinking. Anyone doing this course will not only improve their own lives as a result of doing some of the tasks along the way, they will also be very well equipped and
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I thank you for reading... Goodbye for now.
Bulooo!
Adam. |
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