Sleep Strategies Explored and Explained

During this recently completed academic year I spoke on campus at more than a dozen high schools and colleges in the Washington, DC area about hypnosis as a tool for health, wellness and exceptional living.

The students were great and consistently demonstrated a high level of interest in hypnosis.  One common theme though was how a myriad of kids at every school reported being consistently sleep deprived due to school, extra-curricular and work commitments.

With that in mind, I’d like to share this excellent article published by NBC News with tips about how to get to sleep.  Kids may not be able to increase the time allocated for rest, so it is incredibly important to make the sleep experience as productive as possible.

You can also find other good suggestions on my blog at these links:

Insomniac Turns to Hypnosis to Rediscover Sleep

Sleeping Well with Hypnosis

More on Sleeping Well with Hypnosis

Time to Empower Your Mind and Body

I have long believed in the ability of the mind and body to maintain health, wellness and balance.  We simply need to cultivate the tools to facilitate its restorative powers

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The source of physical and emotional well-being does not reside in a pill or drug.  That’s the easy and quick escape many desire and, as a result, dependence runs wild in our society.

Are there effective, natural and empowering paths to follow to wellness?

You bet!  It’s a reason why yoga is so popular with the health conscious and concerned.  Its core principles are compelling:

--Relaxation

--Exercise

--Breathing

--Diet

--Positive thinking and meditation

Each of these principles was on display last Thursday at an event hosted by DC Fitness, Empowerment and Support Group, a meet-up organized by Kelly Davis.

Kelly is a student at American University and an ultra-achiever who has realized success in school, work and her passion – mental and physical health and wellness.

I was fortunate to be one the presenters at the event, providing attendees with a demonstration of the power of hypnosis and positive visualization.  My “Hypnotic Experience” talk was a wonderful complement to the yoga flow led by Erin Seaboyer.

Here is some feedback I received from one of the guests who desires to use visualization as a tool to establish a healthier sleep pattern:

“I really enjoyed the hypnosis, and my sleep was AMAZING!! The best I have slept in a long time and no melatonin.”

While there certainly is an important place for traditional medicine in health and wellness, you may find stress-reducing activities like yoga, meditation and…yes…self-hypnosis to be a way to empower your own mind and body.

Can a Type A Personality be Hypnotized?

I blend well in Washington, DC.  It’s a city of on-the-go, type A personalities who jostle for a taste of action in fast paced political and business circles.

My practice, teaching and performances of hypnosis are an enjoyable hobby.  I pay my mortgage as the CEO of a business consulting firm.

A misconception about hypnosis is that the volunteer forfeits control to the hypnotist.  This would then make take charge personality types resistant to gently drifting into a highly suggest-able, trance-like state. 

The truth is actually a near 180 degree opposite of the perception.  The practice of hypnosis and its ability to help a person manage stress; enhance confidence; improve academic, career and/or athletic performance; and recover from injury is incredibly empowering.

It makes type As who are open to it wonderfully gifted when it comes to hypnosis.

This past Friday I had the pleasure of meeting with a young woman who has booked my “Hypnotic Experience” show for an upcoming event she is organizing.  We talked through expectations for the show, audience and logistics.

I then asked if she wanted to give a hypnotic induction a try.  She agreed, yet with an understandable level of cynicism.  That’s because she is the definition of overachiever:  National Merit scholar, exceptional student, multi-sport athlete and self-taught musician.

Yet, upon taking her through a series of relaxing visualizations she soon achieved a deep and sustained level of hypnosis.  And this was in a somewhat public environment with a significant amount of background noise and activity.

We focused on a couple of post-hypnotic suggestions designed to promote stress mitigation, confidence and concentration.   I then shared with her how to achieve a trance like state on her own in as little as 10 seconds. 

She emerged from the experience enthusiastic, positive, refreshed and…empowered! 

A focus exercise combined with a simple sleep command puts a volunteer into hypnosis.

Hypnosis for the 55+ Crowd: Creativity, Comfort and Clowns

How would an older audience react to the Hypnotic Experience?

I perform my “Hypnotic Experience” show for a mix of audiences.

The group at the Bradley Farm Haunted Mansion festival was comprised primarily of teens and tweens.  DC Global Adventurers and Professionals in the City put me in front of young adults.  Georgetown University’s Midnight Carnival brought together college freshmen and sophomores.

Admittedly, I had become accustomed to a young-ish audience and structured my material accordingly.

This past Tuesday found me in a unique situation as the featured speaker at a meeting of the Woman’s Club of McLean.  I was asked to introduce hypnosis as a tool for positive visualization, health and well being to nearly 40 members, all of whom are most likely members in good standing of the AARP.

Here are a few of my impressions from what turned out to be a well received presentation:

--During my pre-talk, I related the benefits of hypnosis (self-confidence, stress management, physical well-being, etc.) to the daily challenges faced by this generation.  I cited a number of research studies that have found a connection between stress and diminished quality of life.

--I slowed the pace of my presentation to ensure the audience followed along.  My style is often animated and (admittedly) a bit frantic.  My goal is to bring energy to a room, however in this case I recognized the importance of clarity.

--A majority of the audience was quite skeptical and even wary of hypnosis.  Most did participate in the visualization exercise (i.e. heavy/light hands), yet I only had three volunteers.

--The hypnotic induction I employed was streamlined and merely designed to bring about feelings of relaxation and confidence.  I steered clear of using deepeners and demonstrating the suggestibility that typically occurs in hypnosis.

--My three volunteers did share a positive view of hypnosis with the audience during a brief Q&A after the induction.

Perhaps the highlight of the talk was when a volunteer shared that she visualized being surrounded by clowns while in a state of relaxation.  For her, clowns represented comfort and creativity.  Others in the audience acknowledged they find clowns terrifying.

This supports my belief the hypnotic experience is truly a personal one.

3 Shades of the Hypnotic Experience

Recently, much of time has been spent on a set of one-on-one sessions with individuals interested in how self-hypnosis can help them make positive changes to their personal and professional lives.

One person desires more focus on the job.  Another seeks peaceful sleep.  A third hopes to quell teeth grinding.

In the next few weeks, I’ll return to a group setting with three interesting and unique performances.

Self-Hypnosis 4 Love

Hosted in partnership with DC Global Adventurers

Tuesday, February 12 from 6:30 PM to 8:30 PM

Chevy Chase, Maryland (Metro accessible)

I’ve established a wonderful relationship with the organizer of this social group and partnered with her in January on a similar event attended by nearly 20 of her members.  Here’s a recap.

The hypnotic induction and process I’ll use at this event is more personal than my standard performance.  In fact, it’s extremely close to how I approach an individual session.  The cost to attend is more than 50 percent less than I typically charge for a one-on-one meeting.

The Hypnotic Experience

Hosted in partnership with 20s and 30s Going Out Group

Friday, February 22 from 6:30 PM to 8:30 PM

Chinatown, Washington DC (Metro accessible)

With nearly 18,000 members, the 20s and 30s Going Out Group is one of the most profile social organizations in the Washington, DC area.

This performance will focus more on the entertainment aspects of hypnosis, yet I’ll incorporate a discussion about the power of positive visualization to achieve health and well-being, and to make meaningful life changes.  The event organizers anticipate more than 50 attendees.

The Power of Positive Visualization

Hosted in partnership with the Welcome Club of Northern Virginia

Thursday, March 7 from 11 AM to 1 PM

Reston, Virginia

I’ll be the featured speaker at the monthly luncheon held by this organization of professional women.  I plan to discuss the use of hypnosis as a tool to better manage stress, achieve balance and find greater fulfillment in life (professionally and personally).  

This is an invitation only event, so please call me at (301) 538-8100 or Email m.russell.hausman@gmail.com if you have an interest in attending.  

A group of volunteers at my "Hypnotic Experience" show at Bradley Farm in Herndon.

With the sleep suggestion, they instantly drop into a wonderful state of hypnosis.

Taming the Shadows of Our Mind

Our subconscious lays in the shadows of our mind.  It influences our thoughts, perceptions and emotions.  It's there when we decide to take action, shaping how we respond to situations.

The subconscious even emerges in unexpected places – such as our dreams.  Or, in the case of a woman who I worked with this week, in the form of nightmares.

Highly intelligent, driven and an accomplished attorney, this woman is no push-over.  She takes life challenges head on, and does a remarkable job managing family, parenting and career.

Yet, at times when she closes her eyes at night she is met by unexpected nightmares.  We didn't dive into their specific content, yet she explained they awaken her and leave her so shaken she is often unable to return to sleep.

Could hypnosis be an effective tool to help her enjoy a more peaceful and restful night?

Like many professionals in the areas of law, accounting and finance that require a high level of critical thinking, it took some time to get her into a deeply relaxed hypnotic state.  I guided her through a primary induction and then multiple deepening visualizations over a 45 minute period.

Even when she instantly and willingly responded to the “sleepsuggestion," she refrained from acting on other basic hypnotic suggestions (i.e. heavy hands, blank mind, etc.).  I even showed her a photograph of what she looked like in a hypnotic trance as a visual reinforcement of its effectiveness. 

Yet, I was comfortable enough with her level of relaxation and focus to introduce three post-hypnotic suggestions:

--Positive feeling about the hypnotic process to encourage the use of self-hypnosis

--Overall relaxation and stress management

--Feeling of confidence, comfort and warmth when getting ready to sleep at night

The next day we exchanged text messages and she shared the following: 

“Just about to text you.  I slept well!  Feeling low stress.  Thank you so much!”

Are the nightmares now in the past?  Well...that's still something she will need to work on using self-hypnosis and positive visualization.

Like the other aspects of her life, she is empowered now to manage this challenge.  That is the promise and value of hypnosis.

Nightmares can result from an eager and anxious subconscious mind.  Can hypnosis help?  Photo:  Fanpop.com.

My Call for Stress Busting

I have written frequently on this blog about the adverse impact of stress on our emotional and physical well-being. 

Stress is negative energy and our body seeks to shed it in unhealthy ways.  For many, this can present near-term issues, such as headaches, chest pain, upset stomach and poor sleeping habits.

While this impacts quality of life, it pales in comparison to the long-term damage stress can potentially inflict.  The headline of an article published this week in the Health and Science section of the Washington Post says it all:  "Stress is linked to heart attack and such problems as diabetes and depression."

"Yet another study has been released linking stress to an increased risk of having a heart attack.  The reseach found that women with high-stress jobs...were 67 percent more likely to have a heart attack than women in less-intense jobs."

I've hosted events to teach self-hypnosis as a tool for stress mitigation.  I have also offered up easy-to-follow approaches that can be used daily for stress mitigation.

Regardless of whether hypnosis is right for you, I encourage you to find an activity that is both enjoyable and a stress buster.  Run...swim...practice yoga...take up sculpture...write music...sing...dance...just find your thing!   

Hypnosis Skeptic Finds It "Amazing"

This past Friday was a much needed day of relaxation at the Rosen Shingle Creek Hotel and Convention Center in Orlando, Florida.  I had arrived at the hotel on Tuesday for a conference and my wife joined me on Thursday to celebrate our 13^th anniversary.

We spent Friday lounging at the pool where I struck up a conversation with a group of three women who were nurses visiting from Syracuse, New York.  We got to talking about the issue of pain management and they mentioned the medical practice they work for encourages certain patients to seek holistic alternatives to medication.

The nurses mentioned acupuncture, yoga and meditation as options.  I inquired about hypnosis to which one of the nurses quickly dismissed the practice as merely a bunch of mind tricks.  “I’m way skeptical about it even being real,” she said.

She agreed to try a hypnotic induction and within 10 minutes I got her to a point of deep concentration, relaxation and focus.  I then took her through a couple of simple suggestions, including heavy hands and forgotten first name.

Upon bringing her out of a trance, I left her with two post-hypnotic suggestions: 1) feeling incredibly relaxed and stress free; and 2) having a positive view of her experience in hypnosis and always referring to it as “amazing.”

When she re-joined her friends by the pool they both asked if it worked.  I nodded my head as she responded, “It is amazing…and definitely real.”

The hypnotist celebrating a 13th anniversary with his beautiful wife.

Hypnosis for Well-Being Performance Set for November 19

The Washington, DC area escaped Hurricane Sandy's wrath.  There was a lot of rain and a bit of wind, yet the damage was minimal.

We were lucky when you consider the plight of New York, New Jersey and other coastal communities on the east coast.

It turned out to be more of a precautionary move for local groups and social organizations to cancel their activities on October 29th and 30th.  One of those cancellations was my "Hypnotic Experience" performance in partnership with Professionals in the City.

Good news!  The performance is back on the calendar for Monday, November 19th at MOCA Gallery in Washington, DC.  Here is a link to the promotional page with a description of the event.

I'll introduce hypnosis, talk through its use as a tool for emotional and physical well-being, take volunteers through a hypnotic induction, and then share a couple of suggestions that will encourage good health.  For those interested, I will then do a brief session to teach self-hypnosis.

If you have ever had an interest in hypnosis, I encourage you to sign up and attend this event.  In fact, you can use the promotional code Hypnosis 11353 when registering and receive a $5 discount. 

These volunteers at my "Hypnotic Experience" performance demonstrate the wonderful feeling of relaxation achieved through hypnosis.

Are You Easily Hypnotized?

The easily hypnotized share common characteristics.  Photo:  John Arrowwood Hypnotherapy.

I quickly learned upon launching my study of hypnosis that some people rapidly fall into a hypnotic trance, while others fail to ever achieve a high level of suggest-ability.  

Here's a link to an interesting article published yesterday in the Los Angeles Times' Health Section that explores that very issue:

Could Hypnosis Help You?  Yes, If You Have the Brain For It

A research team from Stanford University scanned the brain of 12 individuals who are highly hypnotizable and then compared the results to scans of 12 people who are not easily hypnotized.  The brains proved to be similar in characteristics, yet those from the hypnotizable group demonstrated a higher level of activity in a region of the brain that is active when the mind is at rest.

Psychiatrist David, Spiegel, one of the authors, summed up the findings when he explained to the LA Times the easily hypnotized "can harness their minds to imagine something about themselves -- and make it so."

When performing at an event, party, festival or outing the challenge I face is how to effectively identify the easily hypnotizable when seeking volunteers.  I employ a couple of different methods which include:

1) An introductory talk to explain hypnosis, its positive benefits and how it is an effective tool for those with a strong and creative mind (i.e. artists, writers, athletes, students, etc.).  This is designed to establish comfort and trust between the hypnotist and the crowd.

2) A demonstration of the power of visualization that involves "heavy/light hands" and "magnet hands" scenarios.

I watch closely to see who in the crowd responds well and then I select them if they volunteer.  As this Stanford University research indicates, I typically choose a set of volunteers whose brains all share common characteristics.

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Slaying Unwanted Habits with Hypnosis

At the fitness club this morning I linked up with a woman who is one of their most respected instructors.  She teaches yoga, as well as several aerobic and core muscle development classes.

We've chatted in the past about how hypnosis can be a wonderful tool to enhance the physical and emotional benefits of a consistent workout regimen.  Hypnosis helps improve focus, alleviates stress and facilitate more rapid physical recovery from exercise.  

It was perfect timing today as she had just finished teaching a class and had a few minutes to give hypnosis a try.  We set up in one of the yoga studios, and we were joined by her two teenage daughters and another woman who was in the room stretching.

What a fabulous session!  The hypnotic induction was successful as it typically is for practitioners of yoga.  They are open and comfortable with the relaxing, mediation-like process I employ and often have very creative minds.

It was the fourth woman who joined this session that I found most interesting.  She was chewing rather aggressively on a stick of gum and sported band-aids on the tips of four of her fingers.

After bringing her out of hypnosis to confirm she enjoyed the feeling, I learned during our talk that she's been under a considerable amount of stress.  To rid herself of this negative energy, she had developed a couple of unwanted habits:  1) biting at the cuticles on her fingernails; and 2) clenching and making uncomfortable movements with her tongue.

I gently returned her to the hypnotic state and encouraged her to focus on three positive suggestions:

1.  A feeling of confidence, calm and control that surges through her body whenever she feels anxious.

2.  A deep understanding that she is a wonderful mother, spouse and career-oriented professional.

3.  A wonderful sense of relaxation comparable to the soothing effects of a two hour full body massage.


Is hypnosis a cure-all for everything that plagues us physically and emotionally?  Of course not.  And this woman may indeed continue to struggle with these habits. 

Yet, hypnosis is an effective way to manage the harmful outcomes of stress and, equally important, to take ownership of her well being.  That's an important start!   

Anxiety, nerves and stress can lead to bad habits.  Hypnosis can help.  Image:  Bigstockphoto.

The Suggestion of Sleep

When was the last time you felt well rested?

For many, merely the answer to this straightforward might condemn them to yet another restless night. 

The National Sleep Foundation reports the average person needs between seven and eight hours of sleep at night.  Yet, I suspect few of us actually meet that target on a consistent basis.

A quick study of my Facebook friend updates posted between two and five AM this morning reveals six people lamenting about their inability to fall asleep. 

Lack of sleep plagues all ages.  For instance, much has been written during the past few weeks about the toll this takes on college students -- irritability, depression, ineffective study habits, drug and alcohol abuse, etc.

While hypnosis is no magic cure all it can serve as a tool to facilitate peaceful rest.  It can help a person to quiet their mind and set an expectation they will achieve a wonderfully relaxing and deep state of sleep.

In fact, this is one of the most often requested post-hypnotic suggestions I'm asked to leave a person with as part of my "Hypnotic Experience" performance.

The joy of a great night of sleep.

         

The Impossibility of Perfection

Perfection is a wonderful aspiration, right?

For many it's sought in physical appearance.  Do a Web search using the phrase "plastic surgery and beauty" and you'll see what I mean.

For others, perfection is paramount in professional or academic accomplishment, athletic achievement and/or family relationships.  I used the words "and/or" in the previous sentence for a reason.  That's because the desire to craft perfection in different aspects of life can become all consuming.

The perfect marriage...perfect kids...perfect friends...perfect career...perfect hobbies - I hear this all of the time from my friends, neighbors and people I interact with professionally.

To this my response is always the same:  "For me, good enough is good enough."

Perfection is simply an unrealistic expectation.  Its pursuit creates an unsustainable level of stress and dissatisfaction that can manifest itself in a myriad of unhealthy ways, such as restless sleep, irritability, illness, nagging physical injuries, poor career or classroom performance, etc.

In my pre-talk prior to the start of a hypnotic induction I seek to learn a bit about the person who has expressed interest in exploring emotional and physical balance and well being.  I don't probe too far, yet it is often apparent the person has set themselves up for failure and disappointment by pursuing perfection in aspects of their life.

It's not an age thing either.  Earlier this month I hypnotized a group of college and high school students who had defined completely unachievable goals for themselves in school, athletics and personal relationships.  A fair number of them expressed feelings of regret for perceived failure.

Hypnosis is a powerful tool that can help an individual let go of pent up stress and tension, and more effectively manage it in the future.

Plus, I typically encourage a person under hypnosis to embrace the concept they are beautiful, smart, energetic, confident and loved exactly the way they are.  Good enough is good enough!

Yuck!  The unrealistic journey to perfection can create stress and anxiety.  Source: CNN.com