Jun 22

Mind-Body Connection: How it Works

Posted in Background

How is it that I can sit in a room with someone and just talk to them, and it helps them change the state of their body – control pain, allergies, asthma, blood pressure or even bleeding?

That’s the question I asked – and answered – in my talk last weekend at the joint conference of the NZ Association of Professional Hypnotherapists and the NZ Association of Neuro-Linguistic Programming.

I’ve been putting my main focus on this site on the personal development side of hypnotherapy lately (and branching out from hypnotherapy into other personal development tools and techniques, as well). But if the body and mind are one system – and I argue that they are – then taking care of your physical being is also part of your personal development.

So here, in a break from the continuing How Not to Change Your Life series, is some background on mind-body interaction and what that means for your ability to take charge of your own wellbeing.

It’s not a recording of my exact talk (and the people who were there participated in a Q&A session afterwards, which was excellent – I definitely was not the only person with relevant knowledge in the room). But it’s based on the slides I used, with minor changes, and my narration over the top.

Most of my colleagues don’t have a lot of scientific background (and I’m just a well-informed layman myself), so it should be accessible to you even if you aren’t a professional in the field.

Next week, back to the How Not to Change series – I’ll be talking about letting the urgent override the important. Don’t miss it.

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Feb 15

How Not to Change Your Life: Look for Silver Bullets

Posted in Techniques

Back in the 1980s, Fred Brooks wrote a paper called “No Silver Bullet” which has become a classic in its field (software engineering, as it happens, but it’s relevant far beyond that – as I’m about to show you).

A silver bullet, of course, is the special magical technology used to kill a werewolf or some other monster. In Brooks’s metaphor, a silver bullet is a simple solution with a powerful effect, and he argues that, in software engineering, there’s no such thing.

Silver bullet
Creative Commons License photo credit: An Nguyen Photography

The reason for this is the distinction he makes between accidental complexity and essential complexity. Accidental complexity is the complexity that comes from the way we’re tackling a problem, and as we get better at solving problems we can reduce it. Essential complexity, though, is part of the problem itself. You can’t have a simple solution that solves the whole of a complex problem, because it’s a complex problem.

That’s true whether it’s a software problem or a personal development problem. I’ve been an IT consultant for years, and I’ve sometimes joked that what my clients really wanted was a system with one button that did whatever they wanted at the time. And they wanted us to push the button for them.

The Internet marketing space is full of offers of exactly that – push-button systems that require no work. Guess who makes money off these? The people selling them (and nobody else).

And, sadly, personal development and self-help are cursed with would-be silver bullets too. Fads, gizmos, gimmicks, Secrets and magic beans abound.

Ringtone “therapy” and other quackery

A while ago I came across a typical silver bullet: therapeutic ringtones for your mobile phone. Cure hay fever by holding your mobile up to your nose while it’s emitting this special, pollen-dislodging sound!

Another ringtone from the same company claims to help you lose weight. It can join weight loss lip balm, overnight slimming cream, calorie-burning drinks and a concoction of snake oil (sorry, palm oil) supposed to make you feel more full when added to your food, in the Hall of Not Bloody Likely. Sorry: losing weight is hard. Your body is set up to resist it. Weight loss is a complex issue and there is no simple solution – no silver bullet.

While I’m at it, there’s no such thing as a superfood. Some foods are certainly very nutritious and very good for you, but relying on single foods for a powerful health effect, in the absence of a balanced diet? That’s magic bullet thinking.

Supplements. Don’t get me started on supplements. They range from actively dangerous through expensive placebo to worthwhile in some circumstances. If you eat a healthy diet, you probably don’t need them, and if you don’t eat healthily, changing your eating habits would be a lot cheaper than taking the supplements. (But eating healthily isn’t as easy as taking a pill, is it?)

Informercial fitness gadgets that make you look like a bodybuilder in “10 minutes a day”, celebrity-endorsed “cleansing diets”, I could go on all day. Very few people have ever gone broke underestimating the intelligence, motivation and critical thinking skills of the average consumer. But here’s the thing: All these silver bullets are predestined not to work, by the nature of things. They’re trying to fix a complex problem with a simplistic solution. All they do is reinforce a self-image of failure in the desperate people who try them.

Personal development silver bulletry

The most obvious silver bullet in the personal development huckster’s arsenal is one that rhymes with “Flaw of Distraction”. The idea that everything is connected? I’m totally on board with that. The idea that your attitude is important? I completely agree. The idea that if good things aren’t happening to you it’s because you’re not thinking right, that every bad thing that happened to you was something you “chose” (for a definition of “choose” that’s so far from the everyday use of the word that, I’m sorry, it should not be described using that word), and that you can have anything you want if you fantasize about it correctly? Actively harmful nonsense.

I’m a hypnotherapist, and as such, I get my share of people who are looking for a silver bullet. There’s a perception of hypnotherapy as a magic solution that means your complex problems can be instantly fixed with no work on your part.

People ask me, “Can you make my daughter stop smoking?”

“No,” I reply.

Your daughter is smoking for her own reasons. She will stop when she’s sufficiently motivated. If you have to make the approach for her, that argues to me that her motivation is not sufficient. I’m not going to waste my time and your money.

But I’m sure there are plenty of other hypnotherapists who’ll say yes. Some of them may even believe it.

Accidental complexity

OK, time to round off the ranting and come back to the point. Remember how I said that Fred Brooks identified two kinds of complexity? There’s the essential complexity that’s part of the problem itself. We can’t make that go away. I sometimes talk about the “law of conservation of complexity”: it’s like energy, it can’t be got rid of, you can only move it around.

One of the ways to move it around, though, is to come up with a really good solution that has minimal accidental complexity. Accidental complexity is avoidable. It’s there because of how you’re approaching the problem. And if you solve the problem well once, you now have a resource that helps you solve it again in the future. You don’t have to think through all the steps every time.

That’s what I set out to do with the techniques that I show here on the blog (and in my online courses). Real life is complex, but a well-designed solution that takes account of that complexity can still be simple to implement.

If you’re struggling with a personal development issue, I can promise you that some of what you’re finding difficult comes from accidental complexity, from the way you’re approaching the problem.

If it’s a habit you’re struggling with specifically, and you’d like some suggestions for getting rid of some of that accidental complexity, I’m currently running free half-hour habit help sessions for a limited time. Book one here.

This post is part of a series, How Not to Change Your Life.

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Jan 4

How to Stop Smoking

Posted in

This page pulls together my most useful posts and other information and links about smoking and how to stop smoking. As a hypnotherapist and health coach, I see a lot of people who want to quit smoking cigarettes, and I’ve studied the topic and become a bit of a stop smoking expert.

I have a series of videos in which I interview a client whom I helped to quit smoking (How to Get Unstuck), and she makes a great point: Stopping smoking is not just the best change you can make for your health. It’s a personal development issue. Quitting smoking is about taking back control of your life. It’s not just a medical issue, it’s an emotional issue too, as my article Smoking and anger management explores.

Not only anger, but also anxiety and depression are linked to smoking. In fact, one study found that people who smoke tend to have reduced quality of life. But smoking is widely used for stress management, creating a vicious cycle. (Smokers also sleep less soundly and become increasingly socially isolated, both of which are harmful to general and mental health). Even secondhand smoke can be linked to depression.

What’s more, every year, hundreds of thousands of people fail to stop smoking in my small country alone – millions worldwide. Help to quit smoking is badly needed.

So I’ve now released a free stop smoking ebook which is also part of an affordable online course for people who want help to stop smoking. The course is called Smokefree Life, and you can get it through that link, for about the cost of a couple of packs of cigarettes.

As well as material drawn from the posts and links I’ve set out below, it includes other useful quit-smoking methods, tools, tips and techniques, 5 relaxing hypnotherapy audio tracks and some of my best advice on stress management and motivation.

How nicotine works

When you smoke a cigarette, nicotine is absorbed through your lungs into your bloodstream and reaches your brain. (Most of the poisons in cigarettes are there to help it get to your brain more quickly.) In the brain, it stimulates receptors which directly affect the dopamine system, which is your motivation and reward system. This is one reason it’s so hard for many people to stop smoking cigarettes, because they fool your brain into wanting them (even if you don’t like them). How Stuff Works has an excellent summary of the whole process.

Ways to quit smoking

Smoking is a complex behaviour, and there is not just one method to stop smoking. Controversy rages, of course, over the best stop-smoking method: is it drugs, behavioural counselling, hypnosis? Despite the extreme positions you’ll find on all of those ways to stop smoking, there is evidence for all of them, and none of them is a magic bullet. Quit Smoking Methods sets out to list them all (with user contributions, some of them bizarre). Here are the ones I know most about.

Nicotine Replacement Therapy

I used to be opposed to NRT, but I’ve now changed my mind on nicotine replacement therapy. Like every other treatment, it doesn’t work for everyone quitting smoking, and it needs to be provided by someone who knows what they’re doing, and used correctly, if it’s going to be effective. But, with those disclaimers, I don’t believe it’s harmful and I do believe it’s helpful. I give it to my clients if it’s appropriate for their situation, based on a standard test that’s also in my ebook How to Stop Smoking (I’m authorised to give out NRT subsidy cards).

(For an alternative view claiming that NRT is harmful, see Ginzel et al from the Journal of Health Psychology, 2007.)

Stop-Smoking Drugs

Other drugs, such as varenicline (Chantix or Champix), are sometimes prescribed by doctors to help in stopping smoking. Among my most popular blog posts are two questioning the effectiveness and safety of varenicline: Just say no to stop-smoking drugs and more bad publicity for Chantix/Champix. The advice I hear is that (like anything else) it doesn’t work for everyone, but the people it does work for it works for really quickly. But it can have bad side effects, like any drug that messes about with your brain chemistry. Sounds like a last-resort option to me.

Hypnosis to Quit Smoking

As a Registered Hypnotherapist I’m obviously interested in helping people quit smoking with hypnosis. But does it work? (People ask me that all the time.) I go into the evidence in several articles here:

Support from others

Support from other people is very important if you want to stop smoking cigarettes. Some people are even using social media to help them quit smoking.

How to quit smoking

So, you might be asking, can you help me quit smoking? I’m glad you asked.

Start out with 10 tips to stop smoking and Dealing with recovery effects from smoking. (“Recovery effects” are also known as withdrawal symptoms.) They’re just two of my free online resources to stop smoking.

If you find you need more help, though, take a look at my free stop-smoking ebook, How to Stop Smoking, and my stop smoking online course, Smokefree Life. I’ve deliberately kept the course very affordable so that as many people as possible can get stop-smoking help (if I made it free, though, you wouldn’t have as much motivation to complete it, so I do charge something). A quit-smoking ebook, a simple, research-based method to quit smoking, a self-check, a quit plan template, and 5 hypnotherapy audio recordings in MP3 format are all included, and it covers questions that a lot of people have such as how to quit smoking without gaining weight, quit smoking withdrawal symptoms and the benefits of giving up smoking. Click here to find out more.

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