City Stress & Anxiety: 1 to 1 Therapy for Professionals
Psychoeducation on Stress and Anxiety
Stress, a term we frequently encounter, is a complex phenomenon that encompasses a wide range of physical and psychological responses to perceived threats or challenges. Understanding the intricate dynamics of stress can empower you to manage it effectively. Let’s delve deeper:
Nervous System and Fight-or-Flight Response: Our nervous system plays a pivotal role in stress responses. In the face of perceived danger, the body activates the fight-or-flight response, a survival mechanism that prepares us to either confront or flee from the threat. This response involves a surge of adrenaline and cortisol, leading to increased heart rate and heightened alertness. While beneficial in acute situations, chronic activation can lead to health issues.
Psychological Stressors: Apart from physical threats, we often face psychological stressors in our daily lives, including work pressure, relationship issues, and financial worries. These stressors can trigger a similar response from our nervous system, leading to chronic stress.
Physical Manifestations of Stress: Chronic stress can have physical repercussions, including headaches, muscle tension, and digestive issues. Understanding these signs is crucial in identifying and managing stress effectively.
Cognitive Aspects of Stress: Stress can also affect our cognitive functions, impacting our concentration, memory, and decision-making abilities. Learning to manage stress can help in enhancing cognitive performance.
Emotional Responses to Stress: Stress can evoke a range of emotional responses, including irritability, anxiety, and depression. Recognizing these emotional indicators is a vital step in managing stress.
Individual Differences in Stress Response: It is important to note that individuals can vary greatly in their responses to stress, influenced by a range of factors including personality traits, past experiences, and coping skills.
By understanding the multifaceted nature of stress and its impact on our body and mind, we can develop strategies to manage it more effectively, fostering well-being and resilience.
In your journey at the Bohangar City Practice, you will be introduced to a variety of therapy techniques, each designed to foster a deep sense of healing and well-being. Here we delve deeper into each therapy approach to give you a better understanding:
CBH (Cognitive Behavioral Hypnotherapy): This approach combines the principles of Cognitive Behavioral Therapy (CBT) and hypnotherapy to create a powerful tool in addressing stress and anxiety. CBH helps in identifying and altering negative thought patterns, encouraging a more positive and proactive approach to life’s challenges.
Hypnosis: Hypnosis is a therapeutic technique that facilitates deep relaxation and focused attention. It allows individuals to explore their subconscious mind, uncovering and addressing deep-seated issues that may be contributing to their stress and anxiety. It’s a journey of self-discovery, helping you to unlock your inner potential and heal from within.
Mindfulness: Mindfulness involves being fully present in the moment, embracing each experience without judgment. This practice encourages a deeper connection with oneself, fostering peace and tranquility. It can be a grounding force in the hectic life of a city professional, offering a sanctuary of calm amidst the chaos.
Breathing Techniques: Breathing techniques are a cornerstone in managing stress and anxiety. By learning to control your breath, you can activate your body’s relaxation response, reducing the symptoms of stress and promoting a sense of calm. Various techniques such as diaphragmatic breathing, alternate nostril breathing, and guided breathwork will be explored, equipping you with tools to manage anxiety effectively.
- Progressive Muscle Relaxation: This technique involves tensing and relaxing different muscle groups in the body, helping to reduce physical tension and promote relaxation.
- Guided Imagery: Here, you will be guided to visualize calming and positive images, fostering relaxation and reducing anxiety.
- Meditation: Learn different meditation techniques to calm the mind, improve focus, and foster inner peace.
Understanding these therapy approaches will equip you with a rich toolkit to navigate the challenges of life with resilience and poise. At Bohangar City Practice, we are committed to providing you with the knowledge and skills to embark on a healing journey towards a happier, healthier self.
Embark on a transformative journey with Bohangar City Practice, where each session is meticulously designed to guide you toward healing and self-discovery. Here is a detailed breakdown of what each session entails:
Session 1 – Introduction and Assessment:
- Personal History: Sharing your personal history to build a foundation for the therapy.
- Goal Setting: Collaboratively setting achievable goals for the therapy.
- Introduction to Therapy: Brief introduction to the various therapy techniques that will be explored in the coming sessions.
Session 2 – CBH Foundations:
- Understanding CBH: Deep dive into the principles of Cognitive Behavioral Hypnotherapy.
- Self-Assessment: Engaging in self-assessment exercises to identify current stressors and anxiety triggers.
- Homework Assignment: Assigning a small task to start applying CBH principles in daily life.
Session 3 – Mindfulness and Meditation:
- Mindfulness Training: Learning the basics of mindfulness, including mindful breathing and eating.
- Meditation Practice: Engaging in guided meditation sessions to foster relaxation and presence.
- Discussion: Sharing experiences and discussing the benefits perceived from the practice.
Session 4 – Breathing Techniques and Relaxation:
- Breathing Exercises: Learning and practicing various breathing techniques to aid in relaxation.
- Relaxation Techniques: Introduction to relaxation techniques such as progressive muscle relaxation.
- Personalized Plan: Develop a personalised relaxation plan to integrate these techniques into your daily routine.
Session 5 – Hypnosis Session:
- Preparation: Preparing for the hypnosis session through relaxation and grounding exercises.
- Hypnosis: Engaging in a hypnosis session aimed at addressing specific issues identified in previous sessions.
- Debrief: Discussing the experiences and insights gained during the hypnosis session.
Session 6 – Conclusion and Forward Planning:
- Review: Reviewing the progress made over the course of therapy.
- Feedback: Providing feedback and discussing any areas for future focus.
- Forward Planning: Setting a path for future self-management and growth, including strategies to maintain the gains achieved during therapy.
I am based in South London, I run many of the sessions online, which avoids logistical challenges.
In short, we can arrange these, if geographically workable for you. There will be a renting surcharge to cover the additional cost of the session. Details can be found on the fees page.
The role of the initial assessment in session 1, is in partnership with you the client, is to build the case formulation and development of a treatment plan. This plan will be a working document that will change over the course of all therapy sessions.
Therapies and strategies employed, will be selected to meet the treatment plan goals and objectives.
No 2 therapy sessions are alike.
No therapy can guarantee 100% success. This is not unique to talking therapies, even clinical medicines have an efficacy of far below 100%.
In Therapy we will develop together SMART goals which are Specific, Measurable, Achievable, Realistic and time bound.
Learning to reframe and cope with a pressing issue is sometimes what is necessary to rebalance mental health and to live a life that is acceptable and manageable.
Real problems require real solutions, and many problems involve factors to which we have no control over. To borrow the wise words from psychologist Viktor Frankl
“WHEN WE ARE NO LONGER ABLE TO CHANGE A SITUATION, WE ARE CHALLENGED TO CHANGE OURSELVES.”
On balance, sessions run for an on average of 6 sessions.
This approach to therapy is not designed to become someone’s life support, that rolls in year in year out.
The plan is to define a treatment plan in session 1, agree goals and objectives and set about to achieve those objectives in the following sessions.
When things are not working. The plan is reviewed and amended where necessary.