Tools

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Through out my journey I have been looking for tools that can help me make changes to the way I think and therefore behave.

I have studied and qualified in lots of different systems of change but do not consider myself a practitioner of any of them specifically.

Instead I amalgamate many of these different systems in an attempt to create my own methods. These are designed to help dismantle and re assemble thought patterns,  develop better ways to help break free of limiting beliefs and negative thought patterns and to create realistic management and coping skills.

I recognise very clearly that we are human beings and that within change work there is no one way of working on ourselves.

I understand that at times we can have transformations of thought and never return to those old ways of thinking, but I’m also acutely and personally aware, that a lot of time its about management and coping strategies that get us through tough times.

But whatever we are facing I do believe there is always a way through.

However I’m a pragmatist and recognise that the way is sometimes about learning to be mentally agile and resilient during the difficult times.

Its often about training ourselves to be patient when things are going badly, rather than thinking that someone will say 5-4-3-2-1, click their fingers to wake us up and all will be better.

I have trained in many different modalities and systems, but more importantly I have immersed myself in their uses first hand and how, in my opinion, they really work and how best to utilise them in the real world.

Here are a few primary ones I use to resolve issues –

NLP
Cognitive Hypnotherapy
CBT
EFT
EMDR
TRE – Trauma/tension release exercise
Strategic Intervention Processing.
CWIT – Cold water Immersion training – Wim hof type training
BREATH WORK – XPT Performance Breath coach
Also collective use and experience of Wim Hof, Freediving, yoga- esque and meditative styles of breathing.
NLP

NLP {Neuro-Linguistic Programming) is a highly effective system that seeks to change patterns of emotional and mental behaviour in order that you can achieve more success and enjoy a happier personal life. It was created by Richard Bandler and John Grinder in the 1970’s and has been used in therapy for over 25 years. Modelling the very best of hypnotherapists and change workers enabled them to design an attitude of curiosity that absolutely lies at the heart of Cognitive Hypnotherapy.By using NLP to educate yourself in effective communication and self-awareness you can learn behaviours and adapt them in order to create the outcomes you choose.  NLP is based on several principles. Firstly, NLP is against the notion that our behaviour is evidence of who we are –  our identity. For example someone you know may be shy. If you where to ask them why they are shy, they would more than likely respond with, “its just the way I am “, or “I don’t know, I’ve always been shy”.Within NLP this is not the belief. Shyness is a behaviour, that has been learnt and can therefore be equally unlearnt.Secondly, NLP states that people already possess everything they need to succeed and to achieve their outcomes and that they simply need to learn how to unlock them. We all have limiting beliefs as to what we are capable of, but these barriers to our own success are composed purely and simply of doubts about our abilities.I keep a scrap book of articles about people who overcome massive mental and physical hardships and achieve what sometimes seems like the impossible. The reason they achieve these feats is always the same  their belief in their abilities and their desire to succeed. Thirdly, NLP is based on the notion that the success of communication is based on the response you get. As you learn to communicate better, the world will respond to you better than before.Finally, NLP is rooted in the principle that you are in charge of your mind, and therefore your life.  Using NLP you can change your habits and behaviours in order to become a more effective negotiator and to achieve more in your work. NLP can help you to change your mental habits to emulate those used by successful people. This is known as modelling. It is believed that by using the habits of successful people you to in turn can become successful in that specific area also. Its almost like the idea of following a recipe. If you do exactly as the recipe says you will end up with the thing you have attempted to make. Leave something out and chances are it wont work out. And in time perhaps you add your own secret ingredient, but first of all you need to learn to follow the basic recipe.
Cognitive Hypnotherapy

Cognitive hypnotherapy is an interactive therapy where the therapist acts as a guide. The principle is that you can find your own solutions with skilled assistance.It does not involve the therapist as a controlling agent, or someone who dictates what is best for you. I find the most effective approach is to work within the your model of the world, not force the you to see mine.Cognitive hypnotherapy draws on recent discoveries and ideas from Evolutionary Psychology, Positive Psychology, Cognitive theory and NLP and incorporate them into a modern idea of hypnosis to provide a framework for therapy. I do not advocate one single approach as the answer to all of life’s problems. I introduce a range of techniques drawn from different disciplines that I have found to be the most effective tools for change so far.These are moulded into an approach tailored for your specific needs .As soon as you mention hypnosis the immediate reaction is to imagine being made to perform like a chicken or be under some sort of spell which you have no control over. This fortunately, is not the case. It has been suggested that as human beings we find ourselves in hypnotic trance states all of the time and that hypnosis is the rule and not the exception. How many times have you driven home and wondered how you had got there because you mind had been else where. Were you still in control of the car?Or the learning trance, where you are not aware the information is going in yet you can recall it later that day. Or the watching TV trance, and someone walks in and gives you a fright because you where so absorbed in what you where watching. Some people are in a trance when walking down the road while they text, often nearly getting run over in the process, because they are so absorbed in what they are doing. These are all simply altered states of awareness known as trance states. Some of these states are more useful than others.  Now you know what hypnosis feels like, because as I have mentioned, you have experienced many natural hypnotic states every day of your life, you may even find yourself beginning to daydream as you read this, and if you do that’s fine, because you will be witnessing for yourself how it feels in hypnosis. It is simply a dreamlike state where you, “drift off”.  Hypnosis can be used to enable you to enter these same, natural states deliberately and with awareness. It is a systematic method that allows you to enter these “dreamlike states” and communicate directly with your unconscious mind and issue new suggestions or instructions to effectively re-programme, re-educate and re-condition yourself. Imagine if you will, your conscious mind and you’re unconscious mind as two people. Your conscious mind is that very opinionated person we all know. They have their own opinion, and that’s it! Everyone else is wrong. This can often lead to you being bulldozed into doing things you do not want to do. Your unconscious however is that wiser friend who is non judgemental but sees everything and is always open to ideas and new learning. The idea with hypnosis is to send the opinionated friend off for a break, so you listen to your other, wiser friend who has your best interests at heart, and ultimately leaves you to decide what you would like to do. Just like being with your friends you can choose what you listen to and what you want to do with the information they give you.

EFT (Emotional Freedom Technique)
EFT is a powerful new discovery that combines two well known healing concepts: Meridian based therapies such as acupuncture & acupressure wherein the stimulation of certain points on the body provide healing benefits and Mind-Body therapies wherein achieving proper mental and emotional states points to enhanced health.EFT blends both of these disciplines into one procedure and this may explain why the reported benefits are often so impressive. In essence, EFT is an emotional version of acupuncture wherein we stimulate certain meridian points by tapping on them with our fingertips. This addresses a new cause for emotional issues (unbalanced energy meridians). Properly done, this frequently reduces the therapeutic process from months or years down to hours or minutes. And, since emotional stress can contribute to pain, disease and physical ailments, we often find that EFT provides astonishing physical relief.If,like me, you want the Science Behind EFT, read on!To understand the science behind EFT, one must look in many directions towards new frontiers in body/mind medicine. Recent discoveries in the fields below illustrate how the mind, body and emotions are intricately connected and can be studied from different perspectives:Exciting new research has begun to establish an observable scientific basis for the subtle energy system upon which EFT is based. The discovery of tiny threadlike anatomical structures called Bonghan channels has recently established a physical mechanism corresponding to the acupuncture meridians. Other studies have shown that radioactive tracers injected at known acupoints followed the meridian lines precisely whereas tracers injected at non-acupoints spread out concentrically with no lines evident. It has also been proven, in controlled studies, that acupoint stimulation, with or without needles, can produce pain relief beyond that achieved by medication. As Western Medicine acknowledges that our bodies are an energy configuration (which traditional Chinese medicine has maintained for millennia), the mechanisms by which EFT works will be further revealed.
 CBT

CBT is based on the concept that your thoughts, feelings, physical sensations and actions are interconnected, and that negative thoughts and feelings can trap you in a vicious cycle.

CBT aims to help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts. You’re shown how to change these negative patterns to improve the way you feel.

Unlike some other talking treatments, CBT deals with your current problems, rather than focusing on issues from your past. It looks for practical ways to improve your state of mind on a daily basis.
EMDR
Eye movement desensitisation and reprocessing(EMDR) is a form of therapy that was developed by Francine Shapiroto resolve the development of trauma-related disorders caused by exposure to distressing events such as military combat.According to Shapiro’s theory, when a traumatic or distressing experience occurs, it may overwhelm usual cognitive and neurological coping mechanisms. The memory and associated stimuli of the event are inadequately processed, and are dysfunctionally stored in an isolated memory network.The goal of EMDR therapy is to process these memories, reducing their lingering influence and allowing clients to develop more adaptive coping mechanisms.
 TRE – Trauma/tension release exercise
TRE® stands for Tension & Trauma Releasing ExercisesTRE® (Tension, Stress & Trauma Release Exercise) is an innovative series of exercises that assist the body in releasing deep muscular patterns of stress, tension and trauma. Created by Dr. David Berceli, PhD, TRE® safely activates a natural reflex mechanism of shaking or vibrating that releases muscular tension, calming down the nervous system. When this muscular shaking/vibrating mechanism is activated in a safe and controlled environment, the body is encouraged to return back to a state of balance.TRE® is based on the fundamental idea, backed by recent research, that stress, tension and trauma is both psychological and physical. TRE®’s reflexive muscle vibrations generally feel pleasant and soothing.  After doing TRE®, many people report feelings of peace and well-being.TRE® emerged out of Dr. David Berceli’s work with large traumatised communities while living in Africa and the Middle East. His observation and exploration led him to understand that this natural shaking/vibrating response appears to be the body’s own built-in system for quieting down the brain and releasing muscular tension as a way of healing itself from chronic stress, tension and trauma.TRE® has helped many thousands of people globally. Although there are some preliminary research findings on the benefits of TRE® The Berceli Foundation, continually seeks research funding to identify all that is involved in this naturally occurring process. TRE® is a safe and effective stress release technique for most people. The TRE process should not be used as a substitute for trauma recovery procedures of a medical or psychiatric/psychological nature.
 

Strategic Intervention
What I predominately work with clients on is to find the route cause of their issues or alternatively ways they can move from where they currently are to where they want to be.

And I do this in a process of strategically drawing – literally – a diagram and breakdown of their issue as we discuss it and how eventually it correlates to lots of different areas of their lives so they can see both the little and large picture of their problem. From here they literally have a blue print to take away and work from.

 

Cold water immersion training – (Wim Hof type of training)
I original Subjected myself through the winter several years ago to learning and practising the Wim Hof Method.

I always put myself first before I use any of my systems so I can be congruent with my clients that these systems work in the field rather than just in the workshop or in theory books.I hated the cold. I used a winter wet suit all year round, even in the summer to be in the water.If this system worked on me it would work on anybody. So I experimented on myself.

Long story short, I went from being unable to stand 5 seconds in a cold shower to swimming in just shorts in the middle of winter in the Serpentine in London’s Hyde park.

I have continued with this method ever since and all year round for many reasons but specifically because it trains me better to handle stress and how I best deal with it.

If you want to learn how you react when you are in fight or flight and how best to deal with it this is a fantastic system.

I think of it as a stress biofeedback simulator.

Proper exposure to the cold starts a cascade of health benefits, including the buildup of brown adipose tissue and resultant fat loss, reduced inflammation that facilitates a fortified immune system, balanced hormone levels, improved sleep quality, and the production of endorphins— the feel-good chemicals in the brain that naturally elevate your mood.

We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and a specialised breathing technique  unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.

Breath work

XPT Performance Breathing®Coach

Breathing is the foundation of life. The first step in enhancing health, performance and longevity is to optimise the breath.

Breathing influences every system and function within the body. Proper breathing will promote oxygen transport to all the vital organs and tissues of the body. Breathing can act as the doorway to a calm, relaxed mental state and can be used to control fear, anxiety, anger and stress while promoting restful sleep. Through correct breathing habits new levels of health, performance, fitness and wellness can be realised, for any application or activity you are doing..

XPT Breathe originally started through the exploration legendary big wave surfer, pioneer, and XPT Founder Laird Hamilton. In an effort to improve his breath holding capabilities and to stay relaxed and calm when held under giant waves, Laird began the ancient Polynesian practice of carrying heavy stones underwater. This evolved into exploring breath holding and breathing practices on dry-land with influence from dozens of methods and teachers.

Breathing practice has been around for centuries. XPT has combined ancient practices with new age science to create a breathing program that can enhance performance across a wide spectrum of activities. From professional athletes, elite military units and high-powered executives to young children and elderly alike, XPT Breathe can set the foundation for massive progress.

The research on breathing to enhance physical and mental health and performance goes back decades and has been curated by XPT breathing advisors and staff to find the most effective methods for every situation.

XPT Breathe methods are broken into three distinct categories, each to be applied to create a specific result.

ACTIVATE methods are intended to calm and focus the mind while bringing energy to the body to prepare for a major meeting, competition, event or to simply set the foundation for a productive day.

PERFORM methods can be used as a stand-alone workout to strengthen the respiratory muscles, train the focus of the mind and improve CO2 tolerance for enhanced habitual breathing. These methods can also be used during a workout to stabilize the spine and create proper movement mechanics or to boost recovery between bouts of intense exercise.

RESET methods are designed specifically to create feelings of calm, relaxation and recovery in the body. These can be used to down-regulate after an intense workout, to calm down during times of stress, anger or anxiety, or before bed to foster deep restful sleep.

I have personally studied and use breath work in several different areas of my training – from Wim Hof method, Free diving, yoga, meditation, weight training, running, calisthenics’s to name a few, and despite its simplicity, it has also become integral into my day to day life.  What I teach is from experience of learning a method – not just verbatim without true understanding of how it actually works in real life.

We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and a specialised breathing technique  unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.

 

 

Goal/Project setting
Goal setting is invaluable in driving us forwards to create the future we want and something that is often over looked, but has proven to be one of the very things that creates results. By producing a Goal or project for where we want to be and recognising the strategy that is keeping us from achieving it so far, we can begin to build a new strategy for success, that can consistently get the results we desire.Back to top
I am committed to continued CPD (Current Practitioner Development) to ensure that I am always up to date with the latest in scientific research and disciplines for successful change. As well as any new developments within hypnotherapy, this can incorporate anything from the latest accelerated learning techniques to the use of non violent communication (NVC) to establishing better relationships.These developments can allow us to build on the knowledge we have gained through therapy or self help and ensure change is continually evolving.

Contact me today to find out if Personal Mind Coaching could help you.

jon@jonyoungmindcoaching.com