Welcome

Unlock Your Best Self

I'm here to guide you on a transformative journey toward optimal health and lasting happiness. Together, we'll break through whatever is holding you back and create the vibrant, fulfilling life you deserve. Your transformation starts today.

Take the First Step Toward Freedom

I know how overwhelming it can feel to reach out for help. That brave first message, that initial step towards change – it takes courage and I honour and admire that courage in every client I work with.

Your journey begins with compassion. Every enquiry is handled with complete sensitivity and care and I offer a complimentary consultation with a gentle relaxation session in the comfort of my private treatment room. This gives you the opportunity to experience hypnotherapy in a safe, supportive environment before making any commitments.

Personalised Healing at Your Pace

Your healing journey is uniquely yours. Sessions move at your pace, in your time, when it feels right for you. There's no pressure, no rush – just steady, supportive progress toward the life you deserve.

The transformation I witness never ceases to amaze me. Week after week, I watch clients get rid of the burdens they've carried, finally breaking free from issues that once seemed insurmountable. But what truly matters is how they feel – happier, more content and genuinely excited about their future.

Professional Expertise, Lasting Results

As a qualified practitioner in neuro-linguistic programming, I combine these powerful techniques with talking therapy and hypnotherapy to create a comprehensive approach to healing. Together, we'll uncover the root causes of your challenges and develop a personalised plan for lasting change using the remarkable power of your subconscious mind.

No matter what you're facing – or how long you've been struggling – freedom is possible. I help you release the negative subconscious blocks, limiting beliefs and trapped emotions that are holding you back from living your fullest life.

Ready to Transform Your Life?

Browse through my website to learn more about how I can support you on your journey. If you have questions, I'm here to help so please don't hesitate to contact me.

Change your mind, change your life.

Sara

Follow me on Instagram for helpful tips and inspiring content on your journey to wellness.

🌼 “I am safe right now in this moment”

🌼 “These are just thoughts, not facts”

🌼 “I’ve handled difficult things before”

🌼 “What would I tell a friend feeling this way?”

🌼 “These thoughts are trying to protect me, but I’m OK”

Which one feels and sounds best for you?

💾 Save this post and repeat the best one for you, next time anxiety shows up. Your future self will thank you ✨

#anxiety #mentalhealth #mindfulness #anxietytips #selfcare #mentalhealthawareness #anxietyrelief #wellness

💪 Self care is so much more than simply treating yourself every now and again! What do you do, just for you? Let me know in the comments!

💪 So good to hear from clients effectively using the tools and techniques to reduce anxiety’s impact. #hypnotherapy #selfcare #selfimprovement #anxiety #anxietyrelief
#bilateralstimulation #breath

✨This client needed a little support coming to terms with the past and feeling at peace. I can’t fault her commitment and she is so much more content now. A lovely outcome for an equally lovely client ☺️

#hypnotherapy #healing #peace #selflove #client #clientsatisfaction #acceptance

#relax #mindfulness #hypnotherapy #selfcare

🎭 Is your body sabotaging your auditions?

🎵 Your talent is there. Your preparation is solid. You’ve taped the sheet music together. Your hair and outfit are perfect. You’ve done your warm up. But your body has other plans!! Sound familiar?

It could be:

* Shaking hands/legs
* Voice trembling
* Mind going blank
* Sweaty palms
* Racing heart
* Nausea
* Feeling like you’re going to faint

🧠 Your nervous system thinks you’re in actual danger. It’s trying to help you “fight or flight” your way out of what it perceives as a threat.

🧠 Your logical brain knows it’s just an audition. Your primitive brain thinks you’re about to be eaten by a lion. 🦁

Traditional advice doesn’t ever seem to work, does it?

❌ “Just relax” - You can’t think your way out of a physical response

❌ “Picture the audience naked” - Your nervous system doesn’t care to do that!

❌ “Fake confidence” - Your body knows you’re faking it

Hypnotherapy works by:

✅ Retraining your nervous system to recognise auditions as opportunities, not threats

✅ Creating new automatic responses to performance situations

✅ Anchoring calm and confident states that you can access instantly

✅ Addressing the root beliefs that create the fear response

🎭 Whether it’s school play, drama school, agent or self-tape auditions, the goal isn’t to eliminate nerves completely - because some adrenaline helps you perform. The goal is to have nerves that energise you, not paralyse you.

🌟 Your talent deserves to be seen. Don’t let your nervous system steal your moment.

🎶 Imagine walking into your next audition feeling:

🌟 Excited instead of terrified
🌟 Confident in your body
🌟 Clear-minded and focused
🌟 Like you belong there

That’s not wishful thinking. That’s retraining. 💪

🤔 What physical symptom of stage fright affects you most, do you think? Let’s talk about it because every performer deals with it to one degree or another. 🎭

#actor #singer #dancer #triplethreat #musicaltheatre #actorlife #westend #london #theatre #performer #auditions

🏊‍♀️And what a beautiful swim it was. Love seeing the dragonflies near the lake’s surface. 🌼 Self-care isn’t selfish - it’s essential 🌼

#selfcaresunday #selfcare #swimming #nature #mindfulness #mindfulmoments #summer #openwaterswimming

🌼 Hypnotherapy is such a flexible therapy - these are just a few issues that it can help with. Let me know if there’s something you’d like to ask about. I’m here to help. 📲

#hypnotherapy #anxiety #smoking #vape #motivation #weightmanagement #alcohol #habits #phobia #mentalhealthmatters

🫖 So it’s Saturday night and I’m in the garden with a lovely cup of tea! And I find myself reflecting on the wonderful week I’ve had in and around my favourite room - my therapy room!

📅 I’ve met potential clients, started working with new clients and once again said cheerio to those who have achieved what they wanted to achieve, when they sent me that very first message, asking for a consultation!

Anxiety continues to be the main reason clients contact me, on the whole, as well as this week’s successful smoking and vaping cessation. 🚭

🏃‍♀️On the self-care front, I’ve done my daily meditation, been to the gym, enjoyed a lovely yoga class with Liz, been for two morning runs - and kept hydrated in this warm weather. Even when I have coffee, I know I need to drink more water to counteract its diuretic effect! ☕️ 💦

⚽️ The football is on this evening in our house so I went for a walk and you can see the photos here. The clouds were beautiful! 🌤️

🌼 Enjoy the rest of your weekend and thank you for your continued support. I do appreciate it - and I wouldn’t have a job I love if it wasn’t for you ☺️

#grateful #hypnotherapy #therapy #meditation #yoga #running #selfcare #selfcareisntselfish

🚭 This client had smoked for over 40 years, and vaped more recently too, at a cost of over £5k a year (we did the maths at her consultation). This review is confirmation that hypnotherapy works and she is now feeling the benefits of living more healthily - smoke and vape free. 🚭

✨ It’s a cliche, I know, but you really can’t pour from an empty cup! #self #selfcare #health #healthyliving #weekend #metime

🤔 You know that feeling when one anxious thought turns into ten, then suddenly you’re spiraling? That’s the ANXIETY LOOP - and your brain thinks it’s helping you.

➡️ Here’s what’s actually happening: your mind notices something (real or imagined) → creates anxious thoughts → your body responds with physical symptoms → your mind sees these symptoms as “proof” that something’s wrong → creates MORE anxiety.

🔄 It’s a cycle that feeds itself. But you can break it. 💪

Here are 3 ways to stop the spiral:

1️⃣ Catch the early signs

Your body gives you clues before the full spiral hits: racing thoughts, tight chest, tense shoulders, stomach butterflies. The earlier you notice them, the easier it is to redirect.

2️⃣ Use the STOP technique

S - Stop what you’re doing
T - Take a deep breath (4 counts in, 6 counts out) O - Observe without judgment (“I notice I’m feeling anxious”)
P - Pick your next action consciously instead of reacting automatically.

3️⃣ Ground yourself, using the 5-4-3-2-1 method

🧠 When your mind is racing with “what ifs,” bring yourself back to the present moment:

👁️ 5 things you can see
🤚 4 things you can touch 👂 3 things you can hear
👃 2 things you can smell
👅 1 thing you can taste

This pulls you out of any imagined future
scenarios and into the present moment.

📋 As I remind clients, most anxiety is about things that haven’t happened yet - and probably won’t. Your nervous system is trying to protect you, but sometimes it gets a little overzealous.

☺️ Breaking these patterns takes practice
so PLEASE be patient with yourself. Every time you catch the spiral and redirect it, you’re literally rewiring your brain. 💪

♥️ Anxious feelings don’t define you. It’s just a signal that needs some gentle attention.

Which of these techniques feels most doable for you right now? Let me know in the comments and you could help others in a similar position.

#anxiety #mentalhealth #anxietyhelp #hypnotherapy #stressmanagement #selfcare #mentalhealthawareness #mindfulness #selfhelp

✨ Self-help tips if you feel anxious thoughts arising 😌#anxietysupport #anxietyrelief #mindfulness #selflove #mentalhealthmatters

✨ Another heartwarming review from a young client I worked with over Teams. She just had three sessions, after her consultation, before feeling and seeing the improvements she was looking for. I can’t fault her determination 💪

#hypnotherapy #selfimprovement #selfcare #anxietyrelief #mindfulness #clientsatisfaction

🚭 My last client left here this evening liberated from the habit that has been affecting her health - and her bank balance. 🚭 #smoking #vaping #vape #nicotineaddiction #health #healthyliving #smokingcessation #addiction #habit

✨ It’s always lovely to receive these reviews. This client was motivated and determined to bring about the change she wanted: I was merely the facilitator, along with the support of her subconscious mind. ✨

#hypnotherapy #change #selfimprovement #mindfulness #selfcare

✨ Another transformative week over - and what a week it was✨

📋 I’ve met with potential clients, started working with new clients, have welcomed back past clients with new changes they want to make - and I’ve said goodbye to current clients who have done what they set out to achieve. So in summary, one heck of a week! 💪

💫 And that’s what therapy work is. A steady stream of clients with different requirements and I think that’s one of the (many!) things I love about it. Always new clients, always new challenges, always learning - and most importantly of course, always helping to bring about change.

💻 I’ve had this month’s supervision session with Clem too, been to the gym, done two early morning runs, meditated each morning and treated myself to coffee. And how could I forget yoga on Tuesday with Liz? My heart really is full. ♥️

🧑‍🧒 If I could go back and tell my younger self that this is what I would be doing in my 50s, I think there might be a look of disbelief involved! But here it is - and I wouldn’t change a thing.☺️

🙏 Thank you too for your continued support, whether you read, comment on, like or share my posts and stories. It means a lot and I don’t ever take it for granted. 🙏

🌼 Whatever you have planned, whether it’s a busy one or a relaxed one - have a lovely weekend. 🌼

#weekend #therapist #lovemyjob #client #clientsatisfaction #weekendplans #yoga #bohobeautiful #meditation

💪 You appear successful on the outside; meeting deadlines, excelling at work, maintaining relationships.

🧠 But inside, your mind races with worry, perfectionism drives every decision and you’re constantly battling the fear of not being “enough.” This is high functioning anxiety and you’re not alone.

Signs you might recognise:

1️⃣ Overthinking every conversation after it happens
2️⃣ Saying yes to everything (even when overwhelmed)
3️⃣ Procrastination paired with perfectionism
4️⃣ Physical tension you can’t shake
5️⃣ Feeling like you’re wearing a mask of “having it all together”

😌 Hypnotherapy works by accessing your subconscious mind, where those anxious patterns live. Through guided relaxation and positive suggestion, it helps:

✨ Rewire negative thought patterns
✨ Reduce the physical symptoms of anxiety
✨ Build genuine confidence from within
✨ Create healthier coping mechanisms
✨ Release the need to be “perfect”

🌼 The beautiful thing about hypnotherapy is that it works with your natural ability to relax and heal. No forcing, no fighting, I promise - just gentle transformation.

#highfunctioninganxiety #hypnotherapy #mentalhealthmatters #anxietysupport #mindfulness #selfcare #mentalwellness

☀️ In this current heat, it can be difficult getting to sleep - quilt on, quilt off, sheet or no sheet, windows open, fan buzzing, too noisy?!

💡 One idea to help you relax is to listen to delta wave music (binaural beats) 30 minutes before bed and here are some tips if you decide to give it a go:

🎧 Use noise-canceling headphones, if you have them, for best results

🔈 Keep the volume low - your brain will still sync

🫁 Combine it with meditation or deep breathing … 🧘

🧠 Your brain naturally produces these waves but stress can often disrupt them.

Delta waves can help retrain your brain for deeper, more restorative sleep - and who doesn’t need more of that, whatever the weather?! 🌦️

The low-frequency brainwaves (0.5-4 Hz) dominate our brain during stages 3 and 4 of sleep - your deepest, most healing sleep 😴

💪 So give it a go and let me know how you get on - or do you listen to it already? Either way, sweet dreams! 😴

#delta #sleep #binauralbeats #neuroscience #sleeping #sleeptime

🤔 If you’re curious about hypnotherapy for anxiety, but you’re not quite sure what to expect, I hope this post will help.

Before we begin: We’ll talk about your experiences of anxiety, its patterns, triggers etc, as well as your goals.

The hypnosis part:
😌 You’ll settle into the chair with a blanket to keep you warm - and I’ll make sure you’re really comfy
☺️ I’ll guide you into deep relaxation using my voice with some gentle music in the background.
☺️ You’re always in control and you can open your eyes at any time.

What hypnosis actually feels like: Think of that drowsy feeling just before you fall to sleep, or when you’re so absorbed in a book you lose track of time. You’re deeply relaxed but completely aware. Some clients feel floaty, others feel heavy - both are perfect!

During the therapeutic work: While you’re relaxed, I’ll offer positive suggestions to your subconscious mind:

🌱Replacing anxious thoughts with calm responses
🌱Building confidence in your ability to handle stress
🌱Creating new neural pathways for peace
🌱Strengthening your natural resilience

After the session: You’ll feel refreshed, like you’ve had a really good nap and clients say the time flies! I can record your session too so you can listen at home.

Common myths:
❌ You won’t get “stuck” in hypnosis
❌ You won’t reveal embarrassing secrets
❌ You won’t lose control of your mind and it’s not scary or weird

✅ It’s deeply relaxing and empowering
✅ You remain completely aware
✅ It feels natural and safe

I hope this helps and if you have any questions at all, please just ask!

And if you want to see what it’s like first, I offer a FREE consultation and relaxation session so we can meet, have a chat and then you can experience hypnosis with me, before going ahead. It’s the perfect way to experience how natural and calming it feels!

#hypnotherapy #anxiety #anxietysupport #relaxation #mentalhealthsupport #therapy

🤔 I don’t think I’ll ever truly understand where the days go! Monday ➡️ Friday ➡️ Monday ➡️ Friday 😂

💪 What a great week though, both at college and in the therapy room, with some lovely client feedback; a relaxing meditation session at college on Thursday; and a reel about ignoring ‘society’s expectations’ to be at a certain life stage, by a certain age 🙄 Did you see it?

📉 Anxiety is the main reason I see the majority of my clients and it’s so good to share ways of reducing its impact. The hypnotherapy sessions help to embed the positive suggestions more deeply into the subconscious mind, but there is always plenty of talking, too.

🗣️ Clients know that they can speak freely and it goes without saying that there is never any judgement. Being able to speak honestly and openly, in a confidential setting, is an essential part of any therapy and its value should never be underestimated. And if I only have half a story, it makes it more difficult to get to the root cause 🌿

☕️ Outside of work, I’ve had some lovely coffees, catch-up with friends, two runs, a relaxing yoga class with Liz of @realise_yoga_reiki and a beautiful massage with Clare of @clare.pal, both at @the_zen_den_retford_

🌼 Enjoy the lovely weather and the rest of the weekend, whatever you have planned. And remember that you are strong enough to deal with whatever comes your way next week 💪

#hypnotherapy #anxietyrelief #mentalhealth #lovemyjob #yoga #meditation #selfcare #coffee

💫 How lovely to receive this message after a client’s first session with me. They enjoyed the initial consultation and relaxation session and they are fully committed to bringing about the change they’re looking for. I’m looking forward to watching this journey unfold 💫

#hypnotherapy #anxiety #anxietysupport #helpingothers #lovemyjob

💫 You are exactly where you need to be. Please don’t feel any pressure to conform to ‘society’s expectations’. Live your own life, don’t constantly compare - just be happy being you ☺️ #society #freedom #liveyourlife #selfcare #anxietysupport #youarewhereyouneedtobe #behappy #hypnotherapy #mentalhealth

😮 Goodness! It’s Monday already and I didn’t get chance to do my weekly round-up! (I’m sure you didn’t actually miss it - but it acts as a reflective diary for me, in a lot of ways!) 📔

🥵Last Sunday I took part in the Gerald Story Memorial fun run at Worksop College. It was far too hot for me, but I managed it! And for a great cause.🏃🏃‍♀️🏃‍♂️

💪Monday I finally joined the gym! I’ve been thinking about it for a long time and I see it as an investment in my future health and well-being. 🙏Thank you to Mel for taking me and to Shaun for showing me round at @snapfitnessretford

🧘‍♀️Tuesday saw me in my role as therapist at college and I enjoyed yoga in the evening at @the_zen_den_retford_ It was so good to be back on the mat after the half term break. Such a gentle class with Liz who always makes it so enjoyable. ☺️

🗓️ On Wednesday I met new clients, one at their home and one in the therapy room and I’m looking forward to seeing them again this week.

💻 Thursday I was back at college and then in the therapy room on Friday with more wonderful clients.

✈️ Another week has just flown by, including the weekend, but I did fit in a visit to @mammag_retford of course! ☕️

☺️ Happy Monday and have a good week won’t you! Remember that you strong enough to deal with whatever the week ahead brings 🌼

#hypnotherapy #mindfulness #positive #meditation #yoga #fitness #retford

✨ Gratitude isn’t just a feel-good moment, it’s a powerful practice that can transform your entire outlook and wellbeing when you make it a part of your daily routine.

What happens when you express gratitude:

🧠 Mental clarity: Your mind moves from noticing what’s missing to recognising what’s good in your life.

❤️ Emotional resilience: You bounce back more quickly from life’s challenges. Trust me, it’s true!

🤝 Stronger relationships: Appreciation deepens your connections with others.

😴 Better sleep: A grateful mind rests deeper and more easily at night.

💪 Reduced stress: Focusing on the positives naturally reduces any feelings of anxiety.

Here are some easy ways to practice, that I often share with clients:

* Start each morning by thinking of three things you’re looking forward to in your day and then, in the evening, bring to mind three different things you’re grateful for. They don’t have to be big things: keep it simple to start with.

* Send a thank-you message to someone who made your day better.

* Keep a gratitude journal by your bedside.

* Express appreciation out loud, even for small moments. It might feel odd at first but it gets easier, I promise!

🙏 Gratitude isn’t about ignoring life’s difficulties; it’s about training your mind to notice the positives that are always there, even when it feels difficult to see them.

🤔 What are you grateful for today? Let me know in the comments - of course, there are no wrong answers! 👇

#gratitude #grateful #positive #positivemind #mindset #mindsetiseverything #tips

… to someone with anxiety.

This comes up when I hear from clients that well-meaning friends, family and colleagues don’t always know the best way to help them - understandably, perhaps, if they haven’t experienced anxiety themselves or if it’s new to them.

So here are some helpful tips for when we talk to someone who has anxiety.

It’s not helpful of course to say things like:

❌ “Stop overthinking it”
❌ “You’re being dramatic”
❌ “Just think positive thoughts”
❌ “Everyone gets stressed sometimes”
❌ “It’s all in your head”
❌ “You’re making it worse by worrying”

We can say this instead, to show our support:

✅ “I’m here for you”
✅ “What can I do to help?”
✅ “You’re not alone in this”
✅ “It’s okay to feel this way”
✅ “Would you like to talk about it?”
✅ “Take your time”

Anxiety isn’t something that can simply be turned off. It’s a real emotion that deserves compassion. And sometimes the most helpful and supportive thing that can be offered is our presence and understanding.

#anxietysupport #mentalhealthmatters #compassion #bekind #mentalwellness #supporteachother #endthestigma

😩 If you are feeling burnt out and overwhelmed at work, please know that you’re not alone. Workplace burnout affects millions of us - it’s that exhausting cycle of stress, mental fatigue and feeling like you’re running on empty - as well as feeling like you can’t drag yourself away from the desk, your laptop or machine. ☎️🖥️ 🚜📱

⚖️ I want you to know that hypnotherapy can help you rediscover your work/life balance. It will help you to:

🎯Quieten the mental chatter that keeps you wired
🎯Develop deeper, more restorative sleep patterns
🎯Build resilience to handle your daily stressors
🎯Reconnect with your inner sense of calm and confidence

☺️ Mindfulness practices work so well when combined with hypnotherapy to create lasting change. When we learn to pause, breathe and respond - rather than react - we take back control of our mental space.

🧠 Your nervous system deserves to feel safe. Your mind deserves to feel clear. You deserve to thrive, not just survive, at work.

📲 So if you’re ready to break free from burnout, regardless of what stage you feel you’re at, please message me to book a consultation, so you can find out how the combination of hypnotherapy and mindfulness can restore both your energy and peace of mind. ✨

#hypnotherapy #burnoutrecovery #mindfulness #workplacewellness #mentalhealthadvocate #selfcare #wellness #worklifebalance #mentalhealthmatters #healing #relaxation #anxietyrelief

🎼 The music for this post is called Quiet Reflections - and that’s what this is. It’s Friday night, we’ve just had dinner and I’m listening to the rainfall. But wow, what a week! Once again it has flown - this time last week I was in London celebrating two birthdays!

🗓️ Monday was a day to chill as well as exercise and prepare client sessions. Tuesday saw me with clients and, in between, I delivered a guided meditation session to a local group in Retford, which was really well received. 🧘

💻 The rest of the week I have been in the therapy room and I have met some lovely new clients this week too.

☕️Thank you to @mammag_retford for a really lovely latte before a dentist visit yesterday and to @chillipetals for the beautiful flowers! 💐 And thank you, as always, to the fab Starbucks Elkesley staff for the flat whites! ☕️

📰 I wanted to say that although there is a lot in the media at the moment about men not feeling able to seek help for mental health, I’m happy to say that male clients continue to to get in touch about help and support, so long may that last.

⭐️ I received a lovely client feedback form this week with the review that I have shared on my story today and in this post. I love what I do - I don’t do it for reviews - I do it because of a genuine desire to help people; and then when I receive the reviews, I guess they really just provide the icing on the already beautiful cake! 🧁

📲 And as I always say, if a review encourages one person to get in touch then it is worth its weight in gold.

📔Whatever you have planned, have a lovely weekend. And remember to find some time for you! 🌼

#hypnotherapy #nottinghamshire #anxietysupport #meditationpractice #coffee #exercise #reflections #male #mentalhealthsupport

🚗 Does driving fill you with dread instead of a sense of freedom?

🚗 Do you feel reluctant to drive in the dark?

🚗 Does your heart race at the thought of merging onto the motorway?

🚗 Do you stick to back roads to avoid busier roads and roundabouts?

You’re not alone – driving anxiety affects people every day. And I was one of them - until I discovered hypnotherapy.

I want you to know that instead of years of dread and avoidance, you can transform your relationship with driving in weeks, just like I did.

✨ Here’s how hypnotherapy can help:

🧠 It rewires your subconscious mind to change those automatic fear responses at their source

🌊 It creates deep relaxation – Your nervous system learns to stay calm behind the wheel 
🎯 Mental visualisation – Practice confident driving in your mind before heading out on to the road

⚓ Instant calming tools and techniques – Tools you can use anytime to be, and remain, calm while driving

Most clients see improvements in just 3-6 sessions.

🚦Your independence matters.

🚦 Your peace of mind matters

📲 So if you’re ready to turn driving anxiety into driving confidence, message me to learn how hypnotherapy can help you reclaim your freedom behind the wheel.

👇 Comment 🚗 if you’ve ever had to cancel plans because of driving anxiety.

#driving #hypnotherapy #anxietysupport #phobias #mentalhealth #confidence #mindfulness #selfcare #healing #therapy

✨ When clients want help with anxiety, we often talk about lifestyle changes that will support the process. So here are some things to look out for that can inadvertently make anxiety WORSE.

😴 Sleep deprivation: Not getting enough quality sleep makes it harder to cope with stress and can heighten anxious feelings. If you need help improving sleep, try meditating or listening to relaxing music before bed.

☕ Too much caffeine: I’ve previously done a post on this but yes, coffee, energy drinks and other stimulants can trigger or amplify anxiety symptoms.

📱 Excessive social media use: Constant comparison and information overload can increase worry and self-doubt. Remember to use the Opal app if you need support with this.

🍷 Alcohol: While it might seem relaxing initially, and help you fall asleep quickly, alcohol disrupts sleep and can increase anxiety over time.

🏃 Avoiding exercise: Physical inactivity can contribute to restlessness and make anxiety symptoms more intense - so go for that walk, run or bike ride - your body and mind will thank you.

🥪 Skipping meals: Blood sugar fluctuations can often trigger anxiety-like symptoms. Fuel your body well and have a look at my post on the gut brain connection and foods that help.

📺 Too much negative news: Constant exposure to distressing information can heighten anxiety. My story yesterday was on this very theme - listen to the birds, not the news!

😤 Shallow breathing: Not breathing deeply can maintain the body’s stress response. Have a go at belly breathing to counteract it.

🤐 Avoiding social connection: Withdrawing from others often makes anxious thoughts grow stronger. We are human and need connection. Even when you don’t feel like it, you will always feel better for reaching out.

⏰ Poor time management: Rushing and feeling behind can create additional stress. Plan your day when you’re busy to help you feel more in control.

🧠 Negative self-talk: Harsh internal criticism fuels anxiety. I’ve written one or two posts on the importance of positive self talk so please have a look.

🤨 Are there others I haven’t mentioned?

#anxiety #selfcare #selfcaretips #hypnotherapy #selfhelp #lifestyle

💫 Well, what a fabulous week that was!

💻 I was in the therapy room from Monday to Wednesday - and the meditation session after College on Thursday was as well attended as ever, which is always good to see.

🧘‍♀️That last half an hour of the working day, enjoying a guided meditation for relaxation, is a perfect example of workplace self-care.

📋 On Wednesday - before seeing clients - I met with Clem of @clem.and.margaret.turner

⌛️The month flies by between the supervision sessions and I always value my time with Clem. 📝

☕️ After seeing Clem and Margaret, I went to @mammag_retford for a flat white. The warm welcome you get there never ceases to amaze me - every time, without exception - and the same has to be said about Clem and Margaret too. 🥰

🛤️ Thursday evening I was on the train to London, to meet new clients and catch up with previous clients, who I now consider to be friends. Definitely a perk of the work I do!

🎉 I also had two birthday celebrations and I’m happy that it’s a Bank Holiday tomorrow - why is travelling and socialising so tiring?! I have a lovely Monday planned of meditating, exercising and preparing client sessions 🚴🏼‍♀️🧘‍♀️💻

🗓️ Whatever you have planned, have a lovely Bank Holiday Monday and a good rest of the week. And remember to find some time for you too. Self-care isn’t indulgent, it’s essential. 🌼

#worklifebalance #meditation #therapy #london #bankholiday #selfcare #selfimprovement #supervision #hypnotherapy #grateful

If you suffer from panic attacks, remember these 5 steps to help you ride the wave until it passes:

1️⃣ Stay where you are (assuming you are not in any immediate danger of course) rather than trying to move. Moving away only serves to reinforce the brain’s “danger” signal - and by staying put, you teach your body and mind that you can handle these feelings.

2️⃣ To minimise risk of injury, sit or lie on the floor, if possible. You could quite easily hurt yourself if you fell off a chair, due to dizziness or lightheadedness, both of which can occur during panic attacks.

3️⃣ Acknowledge what is happening. Say to yourself one of the following:

“This is a panic attack but I am safe and I will be ok”.

“This feeling will pass. I am safe.”

“I’ve survived this before. I’ll get through it again.”

“This is temporary. My body is responding to stress, not danger.”

“I am having a panic attack, not a medical emergency.”

“These feelings are uncomfortable, but not harmful.”

4️⃣ Breathe slowly and deliberately, using the 4-7-8 technique, or your own technique if you have one.

⭐️ Inhale for 4
⭐️ Hold for 7
⭐️ Exhale for 8

🫁 Focus on each breath until your breathing - and eventually your heart rate - return to normal.

5️⃣ Once the feelings have subsided, take your time getting up, in case your legs are still shaky after the adrenaline and cortisol rush.

🤔 And remember, panic attacks always pass. They typically peak within 5-10 minutes.

What you’re feeling is uncomfortable and can be frightening, especially if it’s your first one, but please know that panic attacks aren’t dangerous.

📱Save this post in case you, or someone you know, might need it 😌

🤨 What ways do you have of managing a panic attack? Please feel free to share.

#panicattacks #self #selfcare #mentalwellbeing #breathing #breathingtechniques #healthychoices

💪 Our thoughts really do shape our reality. I see it every day in my wonderful clients and the phone call I just took only served to strengthen its truth. #affirmations #positivethoughts #hypnotherapy #selfimprovement #mentalhealth #selfbelief

💭 Science shows that our thoughts literally shape our reality and MORNING AFFIRMATIONS plant a seed that grows throughout each day, influencing everything from our mood to the opportunities we attract.

☀️ My early morning routine looks like this:

1️⃣ Before touching my phone, still cozy in bed, eyes softly closed, I take 3 deep breaths
2️⃣ I then bring to mind 3 things I’m looking forward to in the day ahead
3️⃣ I repeat an affirmation to shape my day into a positive one!

💬 Today’s affirmation was: “I am the architect of my reality, filling today with positivity.”

You could use:

⭐️Today will be a good day.
⭐️All I need is within me right now.
⭐️I am strong.
⭐️I am grateful for all that I have. (Bonus points for expressing gratitude!)
⭐️Positive thoughts create positive things.

✨ Try this for 21 days and see and feel how your world transforms. The change is subtle at first, then suddenly undeniable. I love it! ✨

👇 Share YOUR favourite morning affirmation below! It would be amazing to create a whole menu of positivity in the comments.

🔄 Remember to save this post for those mornings when you might need a reminder of your power - the power of your thoughts.

🤔 Tag a friend who needs to see this too!

#morningaffirmations #mindsetmatters #realityshifting #intentionalliving #positivevibesonly #morningroutine #consciousawareness #selfgrowth #thoughts

✨ A beautiful walk in the Peaks has just rounded off another amazing week! 🌳🌳

💫 I have met with some wonderful clients this week and I want to say what an honour it is to do this every day, especially with the degree of trust that clients place in me. It really is a privilege and I never take it for granted. ♥️

🗓️ Tuesday and Thursday were busy college therapy days and in between my diary has been very full! 📚

☺️ When I see clients for help with relieving the symptoms of anxiety, I always recommend meditation. It helps to quieten the mind and cultivate a sense of awareness.

😌 A lot of people I have spoken to gave up meditation because they believed the aim was to have a blank mind and that they had to sit still for hours on end! Trust me, even 5 minutes a day will help - and you absolutely are allowed to move!

🧘‍♀️ So if you have difficulty relaxing the body and mind, please consider meditating, to sit with your feelings and cultivate that self-awareness. Meditation helps you to be in the present moment too, not worrying about the past or the future, both of which can increase anxiety. You have nothing to lose and your body and mind will thank you 🙏

👍 And if you meditate already, what’s your favourite? Mine is @bohobeautifullife 😊

🏃‍♀️On the self-care front, I’ve done my daily meditation, been for three runs, enjoyed a relaxing massage with @clare.pal, had a takeaway coffee from @mammag_ret, met a friend for lunch and enjoyed a lovely walk today in the Peaks, with a delicious ice cream from @tagglanedairy 🍦

🌼 Enjoy the rest of the weekend and have a good week ahead. There’s a Bank Holiday on the horizon too somewhere, isn’t there!

#hypnotherapy #meditationpractice #relaxation #anxietysupport #running #massage #holisticwellness

🧠 Cortisol is your body’s primary stress hormone and it’s released when you’re under pressure. While it’s essential for survival, elevated cortisol levels can lead to all sorts of issues that can include, but aren’t limited to, anxiety, weight gain, sleep problems and an impaired immune system.

😩 So if you’ve been feeling a little overwhelmed lately, your cortisol levels could be to blame.

💪 Anyhow, here are some ways to naturally lower cortisol levels, that I often share with clients in the therapy room:

1️⃣ Prioritise sleep - aim for 7-8 hours 💤

2️⃣ Daily deep breathing exercises or meditation 🫁

3️⃣ Movement - move your body regularly with moderate exercise 🚶

4️⃣ Cut back on caffeine, especially after midday ☕️

5️⃣ Connect with friends - social support is a powerful stress reliever 🧑‍🧑‍🧒‍🧒

6️⃣ Spend time in nature - even 20 minutes can significantly reduce cortisol levels 🌳

✨ Managing cortisol isn’t about quick fixes; it’s about creating - and sticking to - daily lifestyle habits and activities that support your body’s natural balance. ⚖️

And if you need any help, as always, please get in touch 📲

#stress #wellnessthatworks #mentalhealthawareness #physicalhealth #selfcare #hormones #cortisol

‼️How is it Sunday already❓Another busy week has slipped by once again.

🦋 Monday was a Bank Holiday of course but I met with a family friend to help with an insect phobia. It’s that time of year now when we can be reminded of the issues that lie dormant over the colder months! 🪰

🌴🏖️ I was in Doncaster for college therapy work and enjoyed delivering a guided scenic forest and beach walk meditation for 5 members of staff on Thursday. Such a lovely relaxing session for them to enjoy at the end of a busy working day. 😊

💻 I spent the rest of the week in the therapy room helping clients overcome lack of sleep, high levels of anxiety, low confidence and alcohol - all of which are going to have a huge positive impact on their physical and mental health 💪

💚 On the topic of mental health, this week is Mental Health Awareness week. I will share a link on my story to the website and resources if you’d like to have a look.

☀️ The weather has been lovely this weekend and I enjoyed doing some admin in the garden on Friday, as well as going for a local walk and a canal walk today.

😎 I hope you’ve also had chance to enjoy the weather - it looks like it’s here to stay for a few days too!

🗓️ And before we know it, it’ll be Monday once more. Do you have a favourite day of the week or is that a daft question 😉

#weekend #meditation #hypnotherapy #exercise #selfcare #self #naturetherapy #phobia #sleep #confidence #mentalhealthawareness💚

💫 This is your weekend reminder that rest isn’t lazy - it’s essential. Here’s how I’m refilling my cup without any guilt:

🫖 Savouring my morning cuppa in complete silence before the world wakes up

🌳 Swapping screen time for nature time with a relaxing walk 🌼

🧘‍♀️ Listening to my morning meditation before I go food shopping! 🛒

📖 Reading purely for pleasure, not productivity

📅 And remember you are allowed to say no to plans that don’t excite you!

🙄 It’s a cliche I know but you can’t pour from an empty cup. Taking time to recharge isn’t selfish - it’s self-care.

What’s your favourite way to relax without the guilt voice creeping in? Let me know!👇

#selfcare #weekend #mindful #exercise #meditation

🍷 🍺 🥂That glass of wine, or can of beer, or whatever your favourite drink is, might seem like innocent stress relief when you finish work or finally get to Friday, but alcohol affects us more deeply than we care to acknowledge.

The effects on your body:

🧘 Disrupts sleep quality (even if it helps you fall asleep)
🧘 Dehydrates cells and accelerates aging
🧘 Weakens your immune system
🧘 Damages liver function over time
🧘 Increases risk of several cancers

The effects on your mind:

🧠Amplifies anxiety and depression the day after
🧠 Impairs memory formation
🧠 Reduces emotional regulation
🧠 Clouds judgment and decision-making
🧠 Creates dependency cycles that are hard to break

‼️ I think the most concerning part is that many of us don’t realise we’ve crossed the line from “occasional enjoyment” to “I need this” until we find ourselves struggling to cut back.

⛓️‍💥I’ve helped several clients break free from alcohol dependence, whether they needed to simply reduce consumption or eliminate it entirely.

☺️ Hypnotherapy works by addressing the subconscious patterns that drive your drinking habits - without any willpower battles or feeling like you’re depriving yourself, or missing out.

📲 So please message if you’re ready to take back control. Your mind and body deserve that freedom. ⛓️‍💥

#alcohol #hypnotherapy #mindsetiskey #habit #health #mentalhealthmatters💚 #healthyliving

💫 I’ve been working with a lovely client to help him become more assertive. He feels like it started many years ago at school when he wanted to fit in with a new group of friends and he lost his confidence to speak up in case they didn’t like and accept him. He is happy for me to share this!

🗣️ We’ve talked a lot about it recently so I wanted to share some insights that you might find helpful if you have trouble being assertive and speaking up for yourself, whether at home, work or school.

💪 Standing up for yourself doesn’t mean stepping on others’ toes or being rude. True assertiveness is about expressing your needs while respecting those around you. It’s not what you say, it’s the way you say it!

⚖️ Many of us struggle to find this balance and we either end up either staying silent to keep the peace or getting worked up and then what we say can come across much stronger than intended.

🎯 If this sounds familiar, know that assertiveness is a skill that can be developed with practice.

So here are 5 steps that I share with clients to help them become more assertive:

1️⃣ Recognise your worth. Your needs and feelings matter just as much as anyone else’s.

2️⃣ Use “I” statements to express yourself clearly. “I feel...” rather than “You make me feel...”

3️⃣ Practice saying “no” without guilt. Boundaries are acts of self-respect, not selfishness. (See my reel from 17th February around people pleasing).

4️⃣ Pay attention to your body language - stand tall with your shoulders back, maintain eye contact if you can and do you best to speak clearly.

5️⃣ Start small and in safe situations, then gradually apply these skills in more challenging contexts eg larger groups of people, friends or family. You will know when you’re ready.

💪 Remember, assertiveness isn’t about your ego and winning arguments; it’s about creating honest, respectful communication where everyone’s needs can be acknowledged.

What’s your biggest challenge when it comes to being assertive? Feel free to share below! ⬇️

#selfgrowth #assertiveness #boundaries #personaldevelopment #emotionalintelligence #speakup #voice #selfreflection

✨ The voice in your head matters more than you think!

❤️‍🩹 I’ve previously written a post on self-compassion but this delves into slightly more detail, so here’s a question for you:

🤨 How do you speak to yourself, whether out loud or in your head❓Is it with kindness and encouragement, or criticism and harsh words❓

🛑 When you catch yourself saying “I can’t” or “I’m not good enough,” ask yourself: “Would I say this to my best friend?” If the answer is no, then it’s time to change the internal dialogue! I heard my husband calling himself names when he dropped his keys recently - there really is no need - we are human after all!

🗣️ I’ve seen firsthand how our internal dialogue shapes our reality. Positive self-talk isn’t just repeating affirmations - it’s a powerful tool that rewires your brain, helping us to build resilience and create real change in our lives.

💪 So just for one week, speak to yourself like you would speak to someone you care about. Be aware of the times when you’re tempted to be hard on yourself and stop yourself in your tracks! Change the negative to a positive!

👀 Notice how differently you feel and how your confidence and self esteem grow. 🌱

🧑‍🧒 Please remember that the relationship you have with yourself is the most important one you’ll ever have - and it sets the foundation for every other relationship in your life. Make it a good one! 💫

#mindsetmatters #positiveselftalk #selfcompassion #mentalwellness #speakkindly #self #selfesteem

♥️ On this peaceful Sunday afternoon, my heart really is full. I’m taking a few moments on my own to reflect on the amazing week that I’ve had - and I am running out of words to describe each week that I enjoy both in and around the therapy room ☺️

🤩 I’ve had the honour of meeting some incredible people this week and it started last Sunday, supporting the @ataxia_uk runners in the London Marathon.

🏃‍♀️One lady I met only started running two years ago, in her early 60s, and she crossed the finish line with the biggest smile on her face - it was beautiful to witness. Such a sense of both achievement 💪 and relief!! It’s always a very emotional day and the atmosphere really is something to experience. 🏅

📚Tuesday and Thursday were my usual days at Harrison College and on Tuesday the students took part in a mini-marathon at @cusworthhall to support a staff member’s marathon fundraising. Another remarkable day raising money and awareness, this time for @ablechild.uk

🗓️ Monday, Wednesday and Friday saw me in the therapy room with current and potential clients.

📲 I received a message from one client saying that he had “really relaxed” and it had “shown him how little he really understood what relaxation is”. Such lovely feedback and so good to hear, because that’s what it’s all about. If you’re not relaxed, hypnosis won’t happen as easily. ☺️

🏃‍♀️On the self care front, I’ve done my daily meditation, yoga class on Tuesday with Liz of @realise_yoga_reiki as well as three morning runs. I also found time to enjoy a lovely flat white at @mammag_retford - and maybe one or two at Starbucks Elkesley 🙏 ☕️

🌼 I know I said this in Friday’s reel but I hope you are enjoying the long weekend - and that you manage to find some time for you! 😊

#happy #running #hypnotherapy #meditation #anxietyrelief #selfcare #selfcarematters@#fundraising #charity

✨ Contentment and happiness can come from within - without the need for external validation.

#innerpeace #innerstrength #contentment #mindfulness #meditationpractice #hypnotherapy #mentalhealthtips

✨It was a pleasure working with this lovely client to get her sleep back on track! She had been struggling with insomnia since the birth of her daughter and I know she won’t mind me saying that she feels SO much better now, in every aspect of her life!

#lifechanging #insomnia #sleep #subconscious #hypnotherapy #mentalhealthsupport

✨As promised, I have put together a list of foods that support good gut health, to help with that important gut-brain connection.

🥬 Fermented foods are amazing for this and are full of beneficial bacteria (probiotics) that support your gut microbiome. Some excellent choices are:

🥬 Yogurt with live active cultures (look for “contains probiotics” on the label)
🥬 Kefir - a tangy, drinkable yogurt-like drink
🥬 Kimchi - Korean spicy fermented cabbage and vegetables
🥬 Sauerkraut - fermented cabbage (choose unpasteurised varieties)
🥬 Kombucha - fermented tea with a slightly fizzy, tangy flavour
🥬 Miso - Japanese fermented soybean paste
🥬 Pickles - fermented in salt water, NOT vinegar
🥬 Sourdough bread - probably my favourite, made with fermented dough of course

Other foods that support gut health:

🧅 Prebiotic foods (these feed your beneficial bacteria):

🧅 Garlic and onions
🧅 Leeks and asparagus
🧅 Bananas (especially slightly underripe ones)
🧅 Apples (because they contain pectin)
🧅 Oats and barley
🧅 Flaxseeds and chia seed
🧅 Chicory root too, which is often found in prebiotic supplements

🍓Polyphenol-rich foods (these support beneficial bacteria):

🍓Berries (blueberries, strawberries, blackberries)
🍓Dark chocolate (70%+ cacao)
🍓Green tea
🍓Olive oil
🍓Red wine (in moderation of course!)
🍓Nuts (especially walnuts)

🥕The following anti-inflammatory foods promote gut lining health:

🥕Fatty fish rich in omega-3s (salmon, mackerel, sardines)
🥕Turmeric (especially with black pepper which enhances absorption)
🥕Ginger
🥕Colourful vegetables and fruits

📚 I’ve learned a lot from this research and am going to make some more changes to my shopping list - although I have been eating sourdough bread for at least a year now! 🍞

🍏 The best advice is to aim for diversity in your diet because the more varied your intake, the more diverse your gut microbiome will be!

🤔 What changes could you make?

#gut #guthealthmatters #healthy #fermentation
#anxietysupport #anxietyrelief

🧠 Your gut feelings are more than just metaphorical - they are biological too and I’ve seen firsthand in the therapy room how our digestive system and mental health are connected.

❓Did you know your gut has its own nervous system (the enteric nervous system) with over 100 million nerve cells? It’s sometimes called your “second brain” and it communicates directly with your actual brain through the vagus nerve.

🦋 This explains why anxiety often manifests as digestive issues - the feeling of butterflies, nausea or IBS flare-ups, for example. But the relationship works both ways in that gut imbalances can trigger anxiety too.

☺️ During hypnotherapy sessions, we can access this connection. By calming the mind, we soothe the gut and in turn by nurturing gut health, we support our own mental wellbeing.

💪 Simple practices to support your gut-brain include:

1️⃣ Deep breathing to activate your vagus nerve
2️⃣ Mindful eating without stress or distractions
3️⃣ Incorporating fermented foods with beneficial bacteria *
4️⃣ Gentle movement that feels good to your body

🥺 Anxiety isn’t just “in your head” - it’s a whole-body experience and understanding this connection is the first step toward healing.

* My next post will have examples of food that support gut health, so look out for it if you want some ideas!

#brain #gut #guthealthmatters #gutbrainconnection #anxietysupport #anxietyrelief

🔮 Do you ever catch yourself thinking, “She’s definitely judging my hair/make-up/clothes right now”? or “They really don’t like me!”? That’s the cognitive distortion of MIND READING at work - and it’s one of the most common cognitive errors we make!

🙁 I see clients struggle with this pattern of thinking on a regular basis. We convince ourselves that we know exactly what other people are thinking (usually something negative about us), despite having no actual evidence to support it.

❓So why do we do this? Where does it come from?

🧠 Our brains evolved to detect social threats and, in the absence of clear and valid information, we fill in the blanks - often with our own worst fears. This protective mechanism actually ends up creating unnecessary anxiety and has the potential to damage relationships.

⛓️‍💥 So next time you find yourself doing it, try these techniques to break free from mind reading:

1️⃣ Catch yourself in the act - notice when you’re making assumptions without having any evidence.

2️⃣ Ask yourself: “Where is the evidence?” And “What’s another possible explanation for their response or behaviour?”

3️⃣ When in doubt, simply ask the person directly.

4️⃣ Practice grounding techniques if and when you feel anxiety starting.

🤔 Remember: Unless you’ve developed actual psychic abilities (if so, please call me!), you simply cannot truly and accurately know what’s happening in someone else’s mind.

🤯 What mind reading assumptions have you caught yourself making lately? Share below - but only if you feel happy to! 😊

#mentalhealth #tips #anxietysupport #hypnotherapy #mindful #mindfulliving #positivevibes #mindsetiseverything

🌹Thank you so much for the flowers, chocolates and card, so very thoughtful and very much appreciated 🌹#hypnotherapy #grateful #client #clientsatisfaction #mentalhealth #selfcare #selfimprovement #selflove

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@sara_daly_hypnotherapy