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How to Navigate Anger Issues in Relationships

Negative emotions like anger or frustration are healthy and normal when painful or difficult conflicts arise. Unfortunately, improperly managed anger can result in lashing out at loved ones. Yelling, hurtful comments, slamming doors, and silent treatments are poor ways some of us have coped with anger that later we’ve come to regret.

Managing anger issues in a relationship can be the difference between falling apart and staying together. If you or your partner has anger issues, follow our helpful suggestions for navigating these bumps in the road. Strengthen bonds and learn how to solve problems through couples therapy or anger management sessions with a licensed mental health professional. Make an appointment with Miami Hypnosis and Therapy today.

Avoid Shutting Down

Communication is the key to successful relationships. As individuals, we are responsible for our own happiness and health because we know better than anyone else what we need. While depending on others is an essential part of the human experience, mind-reading is not. This expectation can go on to contribute to anger issues in the relationship.

When your partner has anger issues, expressing that anger and not containing it is important and should be done in a productive way. Your loved ones might not realize you’re angry or upset, and refusing to communicate your feelings will only make it worse. Shutting down resolves nothing, and silent treatments will only make your partner angry or upset in return.

Learn to Manage Yourself, Not Others

No one enjoys conflict in their relationship. When conflict arises and tempers are flared, you might find yourself trying to take control of the situation or calm them down. Your partner at the time may not be able to see your good intentions, causing the anger issues in your relationship to further spiral. The same can be said if the roles are switched: abruptly criticizing your partner while you’re upset may hurt them and elicit a negative response.

Couples who are in relationships where one or both partners have anger management issues need to learn how to manage themselves and accept the fact they are not responsible for another person’s feelings. Moments of high tension and stress are not resolved by telling someone to relax or criticizing them. You’re the only one who can manage your anger issues in the relationship. If your partner is mad, remain calm instead of escalating it. If you’re angry at your significant other, realize impulsive statements are less likely to be heard.

Break the Cycle

Couple drinking coffee while also holding hands

Remembering past mistakes and experiences can be both helpful and harmful. The memory of previous failures helps us grow and make informed decisions moving forward. An old fight you and your partner had, while unpleasant and unavoidable, can also teach you valuable problem-solving skills to remember for future conversations.

Dwelling on old conflicts too much, however, makes it impossible to move on. Holding onto old anger issues in your relationship can aggravate minor disagreements into yelling matches that feed into other potential fights, creating an endless cycle of hurt feelings and resentment. Breaking this cycle is important but doesn’t mean instant forgiveness or making excuses for your partner’s anger issues—you’re allowed to be upset. A willingness to let the little things go so everyone can move on is essential when your partner has anger issues.

Recognize Your Limits

The bonds we build with other people are supposed to make us stronger. When something changes or unsurmountable issues cannot be resolved, sometimes the best thing to do is to move on. Relationships with anger issues don’t always allow couples to see eye-to-eye or communicate effectively. Forcing pieces that don’t fit won’t make a puzzle, and spending all your time trying to patch things up leaves you no energy to enjoy your loved one’s company anymore. If your partner’s anger issues become too much, there’s a chance the relationship is no longer right for you.

Contact Miami Hypnosis and Therapy

Two women laying in the grass laughing together

Miami Hypnosis and Therapy applies a unique blend of neuro-linguistic programming, hypnotherapy, and cognitive behavioral therapy to help resolve anger issues in relationships. Our primary practitioner, Anna Marchenko, is a licensed medical health counselor with years of experience and distinguished credentials. She is recognized by the Department of Education as a board-certified hypnotist and earned her Master of Arts & Master of Education degrees from Columbia University. She also performed post-graduate work for the International Institute of Interpersonal Therapy.

Not every couple has the tools they need to productively communicate and navigate negative emotions. Find helpful solutions and coping mechanisms for managing anger issues in relationships. Book your first appointment today to start your journey.

Lifesaver floating on water

5 Ways to Manage Your Anxiety and Depression During a Crisis

Whether it’s global or national, a crisis of any size can disrupt your daily routine, as we are all experiencing now. Change is already difficult for a number of reasons, but when you throw in the stress that comes with a state of emergency, shifts in your normal routine can be even harder to weather.

Miami Hypnosis and Therapy is proud to support its community using innovative therapeutic strategies designed to get to the root of the problem. Read about our 5 best ways to manage your anxiety and depression during a crisis. When you’re ready, seek help with a licensed professional who can give you the coping tools you need for periods of acute stress.

1. Learn What Your Triggers Are

Mental health concerns like anxiety and depression can derail your entire week. While there is no “off” switch for negative emotions, preventative tips for managing anxiety can help you avoid triggering situations.

Much like how we attend regular check-ups or keep up with immunizations, one way to manage anxiety starts by knowing what upsets you. If watching the news all day sends you into a downward spiral, try to limit your exposure. Recognizing what stimulus tends to put you in a panic or state of hopelessness and avoiding it can save you a lot of mental anguish.

Person Resting in Bed with Cat

2. Take Care of Your Body

Taking proper care of your body is a proven way to cope with stress. Learning how to manage depression means understanding proper nutrition and practicing mindful eating and good sleep habits. A healthy foundation is a great way to manage anxiety and maintain your overall health. Exercise also boosts your mental facilities and can strengthen your body against the wear and tear caused by stress—even if it’s just yoga in your bedroom or cardio on the stairs.

3. Confide in a Friend or Family Member

One solution for many of us learning how to manage depression is to reach out to a loved one. Sometimes just talking to the people you care about and having someone there to listen proves to be a simple but effective way to manage anxiety and depression. A compassionate ear and helpful feedback can help you break out of harmful thought spirals and behaviors.

Anyone can feel like life has been turned on its head while dealing with a crisis. Oftentimes, you’re not the only one who’s worried. Reaching out and sharing your concerns reminds you that you’re not alone.

Woman holding a slice of watermelon in front of her mouth, creating the impression of a smile

4. Be Kind to Yourself

Finding yourself in a position where you’re unable to attend school or work doesn’t mean you’re going to have the facilities to stay productive or come out of the other side of a bad situation with a new skill. In this great pause we’re all experiencing during COVID-19 especially, removing unreasonable expectations is another important way to manage anxiety.

A crisis is a crisis—not a vacation. Learning how to manage depression during a stressful situation starts with accepting that it’s okay to step back and take a breather. Berating yourself for not mastering a new language or finishing that book you’ve been meaning to write serves no real purpose. Instead, consider practicing self-care. Exercise new breathing techniques, treat yourself with the kind of patience you might use for a struggling loved one, and remember: weathering the storm is accomplishment enough.

5. Speak With a Professional

There’s plenty we can do for ourselves to maintain our mental health, but professional support is one of the best ways to manage anxiety. Certified therapists employ proven methods that teach you how to manage depression by acknowledging damaging thought patterns without acting on them and creating specialized exercises made to correct negative learned behavior over time.

Regardless of whether or not you’re in the middle of a crisis, therapy sessions with a qualified mental health counselor like Anna Marchenko, LMHC, M.A., Ed.M., can improve your overall quality of life. At Miami Hypnosis and Therapy, we employ neuro-linguistics programming, cognitive behavioral therapy, and hypnotherapy in our comprehensive approach.

Discover resources for managing the mental obstacles that might prevent you from reaching your full potential. Start creating positive life-long habits by reaching out to Miami Hypnosis and Therapy today.

Couple supporting one another in an embrace smiling

How to Support Someone Who is Bipolar

If someone you care about is coping with anxiety, depression, or neurodivergent challenges, you’ve seen first hand how certain tasks can be a struggle. Erratic mood shifts and confusing behaviors pose additional hurdles for loved ones who are bipolar.

Proper treatment can make the highs and lows of this condition easier to navigate. Knowing what to expect and how to support someone who is bipolar during manic or depressive episodes can also help.

Learn how to support a bipolar spouse, friend, or family member with this helpful guide. If you or someone you know is seeking help, contact Miami Hypnosis and Therapy. We specialize in several therapeutic approaches and proudly care for the diverse population of South Florida. Get started with a phone consultation and begin your transformation today.

Listen and Learn

Listening as someone explains what they want from you is a great start when learning how to support someone who is bipolar. We often overlook the therapeutic properties of listening to the concerns of other people. Support networks can help provide the stability your loved one needs, so let your spouse or friend know you’re here to listen.

Educating yourself about bipolar disorder also teaches you how to better support your bipolar spouse or friend. At the peak of a manic episode, they can be over-energized, wildly ambitious, and potentially reckless. Activities that require the person to slow down, such as eating, sleeping, or interacting with others, might appear near impossible. At the lowest point of a depressive episode, the person may feel useless and suicidal. Learn to support someone who is bipolar by recognizing these symptoms. This will allow you to react without further triggering your loved one.

Be Understanding and Patient

Three women holding hands while walking

Another way you can learn how to support a bipolar friend is by remembering bipolar disorder is an involuntary condition. Understand that your family member, friend, or spouse has a health condition that affects their behavior and that they are not confusing or frustrating on purpose. You may not fully empathize with their struggles, but you can acknowledge what the person is feeling and be patient. Trying to understand goes a long way when learning how to support someone who is bipolar.

Take Care of Yourself

It can be hard to watch a loved one’s struggle. For some, the need to make things easier for others can override our sense of self-preservation. A crucial part of learning how to support your bipolar friend or spouse starts with putting yourself first and setting boundaries.

Tending to your own needs and desires is the best way to avoid emotional and physical burnout. Essentials like proper sleep and healthy eating provide you with the energy and mental fortitude required to push through the tough days.

While supporting someone who is bipolar, there will be times where you need to step back and recharge your battery. Cars can’t run on empty, and you can’t help loved ones while running on fumes.

Remember: taking care of yourself doesn’t mean you’re abandoning the people who need you. This is a hard lesson for some when supporting a bipolar friend or spouse—but it’s a necessary one. Recognize when things have become too much and mental health experts need to be called in. At the end of the day, this is the best thing you can do to support someone who is bipolar.

Seek a Professional

Bipolar disorder is typically a lifelong condition requiring consistent treatment to manage the symptoms. Take the first step and show you’re in this together by following your partner or friend’s mental health plan every step of the way. Encourage them to pursue regular counseling treatment at a practice like Miami Hypnosis and Therapy.
Approaches like neuro-linguistic programming and cognitive behavioral therapy can help level out the extreme highs and dangerous lows of bipolar disorder. Hypnotherapy with a licensed professional can reduce the client’s stress levels and improve their outlook.

Young woman sitting down with a mental health professional

As a loved one, helpful resources are the best way to learn how to support someone who is bipolar. Our inclusive practice is headed by Anna Marchenko, LMHC, M.A., Ed.M. Anna graduated from NYU and Columbia University and is one of the few therapists in South Florida to hold dual Masters degrees from an Ivy League university.

Anna is board certified by the Department of Education and has the educational background required to effectively treat patients with hypnosis. Start your journey and support your bipolar friend or spouse by encouraging them to reach out to Miami Hypnosis and Therapy today.

therapeutic breathwork neon sign reminder

Breathe for Bliss with Breathwork Therapy

Therapeutic breathwork can be both relaxing and energizing, depending on which type is being used. Breathwork therapy utilizes different kinds of breathing forms to achieve a given goal, such as improving mental, physical, and spiritual health.

There are significant benefits to overall health from therapeutic breathwork to help aid in self-healing.


General Benefits of Breathwork Therapy

  • ❖ Increase Self-Awareness
  • ❖ Release Negative Thoughts
  • ❖ Heal Emotional Pain and Trauma
  • ❖ Improve Personal & Professional Relationships
  • ❖ Increase Confidence and Self-Esteem

Mental Health Issues That May Benefit from Breathwork Therapy


Types of Breathwork Therapy

young man looking up breathing in through nose

There are many different types of breathwork therapy practices available, but a few of the more well-known forms include:

  • ❖ Holotropic Breathwork — The primary goal with this type of breathwork therapy is to achieve a sense of wholeness in mind, body, and spirit, as well as unblocking emotions and releasing energy.
    • ➢ Enables the participant to access unconscious experiences through altered and controlled breathing
    • ➢ A “re-birthing effect” takes place to help release energy blockages that have been stored in the body and mind due to repressed trauma
  • ❖ Clarity Breathwork — The main goal of this form of breathwork therapy is to support healing, increase energy levels, and improve mental focus.
    • ➢ This type of breathwork differs from holotropic as it does not focus on specific trauma but rather issues that hinder energy levels
    • ➢ Helps to release emotional energy that is hindering a person and keeping them stuck
  • ❖ Biodynamic Breathwork —- The primary goal with this form of therapeutic breathwork is to restore the balance between the mind and the body.
    • ➢ This breathwork recognizes that trauma is stored in both psychological and physical ways
    • Focuses on self-transformation
  • ❖ Transformational Breathwork — The main goal is to transform one’s life using hands-on, sound, and conscious invocation for spiritual self-empowerment.
    • ➢ There are three levels involved in transformational breathwork which uses the full diaphragmatic breath:
      • First Level — Opens and clears any areas of restricted breathing patterns
      • Second Level — Helps mitigate trauma and negativity held in the subconscious mind, including repressed negative beliefs and memories that are stored on the cellular level
      • Third Level — Allows us to consciously to connect to our self in new ways
    • ➢ Helps a person feel lighter and more coherent in the way they think and feel

All forms of breathwork therapy include a variety of exercises.

Types of Breathwork Exercises

The exercises require deep and focused breathing for an extended amount of time.

  • Box Breathing — This exercise, also called square breathing, is significantly beneficial to calm and regulate the autonomic nervous system (ANS) as well as reducing stress.
    • Start by slowly exhaling out of the mouth to remove all the oxygen from the lungs
    • Inhale slowly to a count of four and hold the breath for another count of four
    • Exhale slowly to a count of four expelling all air from the lungs and abdomen
  • Continuous Circular Breathing — This breathwork therapy exercise is a state of sustained breathing without holding the breath at any time.
    • Full, deep breaths
    • Breathing in and out continuously
    • Creating a circle of breathing
  • 20 Connected Breaths — In this exercise, the participant inhales and exhales a total of 20 times.
    • Four sets of short breaths and one deep breath
    • Breathing through the nose
    • A non-ordinary sensation may take place with this exercise
  • 4-7-8 Breathing — This exercise is designed to help bring a person into a deep state of relaxation, and is especially helpful for those who struggle with insomnia and anxiety.
    • Inhale through the nose for a count of four
    • Hold the breath while counting to seven
    • Exhale the inhalation for a count of eight

Woman closing eyes by window

The way we breathe affects how our mind and body work together as one unit. When we ask what breathwork is, we now know it is a combination of techniques and exercises designed to help a person become more consciously aware of their inhales and exhales.

At Miami Hypnosis and Therapy, our mission is to help make positive changes in our clients’ lives. We do this by creating unique treatment plans with a vast array of options, including:

By utilizing more than one treatment together can expedite results, which drastically reduces overall treatment time.

Take that first step to living the life you were meant to lead without being held back. Book your appointment, and start on your “breath for bliss” journey today!

Before introducing any new therapeutic practice into your life, please consult with your primary care physician. This information above is not intended to replace advice by a medical professional. Please consult with our therapist prior to beginning any new regimen.

Woman releasing Trauma from body by breathing

Breathe and Release Trauma From The Body

Sometimes in life, we experience events that are so devastating we can find it hard to breathe. Some of these events may be brief but still have long-term damage to our physical bodies and mind. These events are traumatic regardless of the duration and can leave a permanent scar that imprints itself on a person physically, emotionally, mentally, and spiritually. But, there are ways to release imprinted scars naturally.

What is Trauma?

Trauma can be a specific event, such as physical, sexual, or emotional abuse. Trauma can also include physical and emotional neglect. These events overload the central nervous system (CNS), which can alter the way we process and recall memories. Other examples of trauma can include:

  • Negative situations that happen without warning
  • Unwanted events you weren’t prepared for
  • Emotional, or physical pain and suffering that occurs once or multiple times

The body, in response, perceives this trauma as a threat and undergoes internal changes to protect itself by going into survival mode.

The Effects of Trauma on the Body

Increased heart rate and blood pressure

The body is a finely tuned machine that responds immediately to any traumatic event, but there are also delayed responses as well.

  1. Immediate Physical Reactions
    • Increased heart rate and blood pressure
    • Increased adrenaline (flight or fight hormone)
    • Increased blood sugar to provide extra energy
  2. Delayed Physical Reactions
    • Increased cortisol levels (stress hormone)
    • Lowered resistance to colds and infection
    • Sleep disturbances and nightmares

The long-term effects on the body may include heart disease, autoimmune, and liver problems.

The Effects of Trauma On the Mind

Illustration of a woman’s mind with anxiety

Trauma and the body are not a favorable mix, but the mind is also affected. When the CNS becomes overwhelmed, it can trigger emotional and behavioral changes that inhibit daily living. Some reactions are immediate, while others are delayed.

  1. Immediate Emotional Reactions
    • Feeling out of control
    • Guilt
    • Anger and fluctuating emotions
  2. Delayed Emotional Reactions
    • Mood swings
    • Emotional detachment
    • Anxiety

Our thought processes change in response to traumatic stress, which may trigger the following responses in our minds and/or bodies:

  • Misinterpreting Situations — If a current situation even remotely reminds that person of a traumatic event, it will cause that person to overreact.
  • Trauma-Induced Hallucinations — It is not uncommon to have hallucinations or delusions related to traumatic events; for example, if a man getting into an elevator is wearing similar shoes to the man who attacked that person, it could evoke an emotional response.
  • Intrusive Thoughts and Memories — These thoughts can come out of nowhere and can then easily trigger strong emotional and behavioral responses.

Overall, trauma can lead to a person feeling incompetent, damaged, and inadequate. Trauma can also lead to health problems such as heart disease and diabetes, but breath brings life, and it can also help release painful and traumatic memories.

Breathing Therapy for Body and Mind

Thankfully, there are ways to tap into the mind, which inadvertently affects the body, and this is called holotropic breathwork. Breathwork is when breathing patterns are altered to allow the person to tap into parts of the brain and CNS that are generally not obtainable.

Holotropic means moving toward wholeness. The process is a therapeutic breathing practice that entails using that person’s breath in an accelerated fashion to enter into an altered state of consciousness. Being in this state will activate the natural innate healing process.

History of Holotropic Breathwork

This highly effective form of breathwork was designed in the 1970s and 1980s by Stanislov and Cristina Grof. During the late 1970s was when Dr. Grof developed a safe and effective way to induce non-ordinary states of consciousness that allowed the transformation of releasing emotional conflicts to take place, which was to be termed as holotropic breathwork.

Uses for Holotropic Breathwork

There is a wide range of conditions concerning trauma and the body that benefit from holotropic breathwork, including:

  • Depression
  • Anxiety
  • PTSD
  • Addiction
  • Chronic pain
  • Avoidance behaviors

Some people have even used this form of treatment to rid themselves of negative thoughts and phobias.

What to Expect at a Holotropic Breathwork Session

The altered breath that occurs during the holotropic breathwork session is similar to the breathing that occurs during sleep. During this altered state of consciousness, the person can gain access to a deeper part of their mind.

While we sleep, our bodies go into an altered state of consciousness via the neurons within the brain. This process is re-created by alternating quick breaths with longer sustained breaths while listening to therapeutic music.

The goal of this treatment is to help with emotional healing, emotional release, and personal healing regarding trauma and the body. Because the process can bring up intense and emotional reactions, it is advised that it be done in the presence of a trained professional.

At Miami Hypnosis & Therapy, we offer tailor-made treatments, including holotropic breathwork, for dealing with the effects of trauma and the body’s response. Other powerful therapies offered include:

  • Cognitive-behavioral therapy (CBT)
    • Thoughts are the core of feelings and behaviors
    • Change your thoughts, and you change the way you feel and behave
    • Learn how to create personalized coping plans when unwanted thoughts, feelings, or behaviors start to creep in.
  • Neuro-linguistic programming (NLP)
    • Develop new patterns of thought and behaviors
    • Strengthen the connection between the conscious and unconscious mind
    • Learn how to imprint a new blueprint within the mind to alter unwanted thoughts and behaviors
  • Hypnotherapy
    • Assists in freeing your body and mind of any unwanted thoughts and actions through a guided state of hypnosis
    • Helps to overcome bad habits
    • Improves self-image and self-esteem

Our principle practitioner, Anna Marchenko, LMHC, M.A., Ed.M., found that in the course of her education and practice that she could genuinely help empower her client’s lives by effectively transforming unconscious and conscious beliefs.

Contact us and get started on breathwork for trauma and transform your life by breathing and releasing all your negative thoughts, feelings, and behaviors today!

Woman lying down in relaxed hypnotic state

How Hypnosis Works to Improve Daily Life

The term “hypnosis” comes from the ancient Greek word for “sleep,” which is “Hypnos.” Hypnosis creates a trance-like state that brings about a heightened state of focus and concentration. When integrated as hypnotherapy, this is performed by a trained therapist who uses mental imagery and verbal repetition to achieve the desired result. When a person is under hypnosis, they feel calm and relaxed, thus more open to suggestions. Read on to learn what goes on inside our minds during this process.

How Hypnosis Works in 3 Main Steps

The idea behind the hypnosis process is to allow the subconscious mind to become motivated to stay awake while having the conscious mind encouraged to rest. Still, the person undergoing hypnosis must be in the right mental state to achieve this, and that state of mind is referred to as the trans-state.

The three main steps of the hypnosis process include:

  1. Hypnotic Induction— The induction is the first step involved in the hypnosis process.
    • This initial phase is when the therapist gives the first suggestion.
    • The first suggestion typically ignites seemingly involuntary responses.
  2. Hypnotic State— In this state, you feel mentally and physically relaxed.
    • A sense of calm and focus takes over
    • A heightened awareness occurs
  3. Hypnotic Suggestion— The suggestion is the third step, where the focus is mainly on the areas that need to be addressed, such as eliminating bad habits and replacing them with positive ones.
    • In this step, other areas of the body may become affected physiologically, such as a lower heart rate.
    • Some people are more prone to suggestion than others and will have a faster progress rate.

How hypnotherapy works when a person is in a receptive state involves the therapist suggesting ways to achieve the desired goal, such as eliminating cravings to smoke or overeat. There may be visualization techniques to help implement seeing mental images of you accomplishing your set goals.

Side and posterior diagrams of brain sections

How Hypnosis Works on The Brain

According to neuroimaging techniques, increased activity in the brain is shown during different phases of hypnosis. The areas of the brain involved include:

  • Anterior cingulate cortex (ACC)— located in the front of the corpus callosum, in the medial frontal lobe of the brain
    • The ACC is associated with conscious awareness and complex cognitive functions, including:
      • Decision-making
      • Emotions
      • Impulse control
      • Empathy
    • Hypnosis reduces the activity in this area of the brain resulting in being able to tune out worries and stressors.
  • The prefrontal cortex— located at the front of the frontal lobe of the brain.
    • The prefrontal cortex is associated with complex behaviors, including:
      • Predicting the consequences of one’s actions
      • Managing emotional reactions and impulse control
      • Planning for things in the future
      • Focusing one’s attention
    • Hypnosis reduces feelings of self-consciousness.
  • Frontoparietal networks— located between the frontal and parietal lobes of the brain.
    • The networks of the frontoparietal region are associated with control and behavior coordination.
      • Controls spatial and non-spatial information
      • Coordinating behavior in a rapid, accurate, and somewhat flexible goal-driven manner.
      • Cognitive control and functioning including attention and working memory
  • Hypnosis helps control negative behavior, as well as their physical reactions to negative thoughts and other stress factors.

How Hypnosis Works to Provide Specific Health Benefits

In psychology, we know that trauma, anxiety, depression, and other mental health concerns are held within the body as well as the mind. In this way, general health conditions can stem from negative subconscious thoughts. Therefore, hypnosis offers health benefits for many ailments, some of which include:

  • Eating disorders
  • Anxiety
  • Self-image and confidence
  • Quitting bad habits
    • Smoking
    • Overeating
  • Fears and phobias
  • Pain management
  • Depression

Hypnotherapy can be used in conjunction with other forms of treatment, such as cognitive-behavioral therapy (CBT) and neuro-linguistic programming (NLP).

At Miami Hypnosis & Therapy, we offer a wide range of treatments and design each plan to suit individual needs. We also incorporate blended therapies together, such as CBT and NLP, with hypnotherapy, which helps to achieve faster results. You will no longer be asking how hypnosis works, but instead, you will be asking why you didn’t do this sooner!

Our highly qualified and fully accredited staff are there to help you get past any of life’s challenges. Anna Marchenko, LMHC, M.A., Ed. M. is the primary practitioner. Anna completed her undergraduate degree at NYU as well as holding a Master’s degree from Columbia University.

Take the first step in making a positive change in your daily life by finding out how hypnotherapy works. Transform your life for the better, and book your appointment today!

Habits to be made LED sign

How to Change Your Habits for Long-Term Positive Growth

Change can be difficult, especially if the change involves breaking bad habits. Over time, our brains become wired to our practices allowing bad habits to occur automatically due to the constant repetition. Still, we can create new positive habits to replace the negative ones.

The Brain: The Motherboard for Habits

Perception of the mindset within the brain

The brain is wired to focus on things that have pleased us in the past. Studies have shown that when people see something that reminds them or connects them to a past reward, the brain then releases a rush of dopamine, which is a neurotransmitter that is responsible for feeling happy. So, past experiences do have a lasting effect on how we think and what we do, which makes changing your habits extraordinarily hard.

For a habit to be ingrained in our behavior takes approximately 66 days, but that depends on the habit. Some are easier or harder depending on the person. Since everyone is different, changing patterns can take some time, but there are steps you can take that
will put you on the right path for a positive change.

Top 5 Steps on How to Change Your Habits

  1. Identify the Trigger— Being aware of what triggers a bad habit can help you make the necessary change required. A well-known trigger for many people is stress, which can lead to igniting harmful routines.
  2. Obstruct the Trigger— Once we have identified the trigger, we can do things to change or alter the outcome. If habitually hitting the snooze button causes you to be late for work, then put the alarm clock on the other side of the room, leaving yourself no choice but to get out of bed and thus changing your pattern.
  3. Replace the Trigger— Completely stopping a bad habit is much harder than replacing it with a good one. When you change your habits, you interfere with how your brain is wired, which leads to the new positive behavior becoming your new habit. If stress causes you to bite your nails, start carrying a pair of gloves that you can put on when stressful situations occur.
  4. Visualization to Combat the Trigger— The more you think about something, the more the idea of it gets wired into your brain. Picture the new habit producing positive results, like eating healthier foods and smiling because you are enjoying it.
  5. Outside Assistance for the Trigger— Sometimes, changing bad habits can be too difficult, and the notion of how to make a change becomes impossible to grasp. Seeking outside help can make the process easier and faster. Some of the highly effective therapies include cognitive-behavioral therapy (CBT), neuro-linguistic programming (NLP), and hypnosis.

Retrain your mind

How CBT Can Change Your Habits

CBT is based on the idea that your thoughts, feelings, and behaviors are all connected and influence each other.

  • A great example is stress, which may lead to the behavior of overeating, which, over time, becomes your go-to habit when you feel stressed.
  • By changing a negative behavior, you will inadvertently change your thinking as well as how you feel.

How NLP Can Change Your Habits

NLP is based on the idea that the actions of the mind are due to past behaviors, so changing our habits will change the way we think.

  • New behaviors are imprinted into our brain, which develops into new positive patterns replacing the old negative ones.
  • NLP strengthens the connection between the conscious and unconscious parts of the mind, further assisting in changing the automatic negative habits.

How Hypnotherapy Can Change Your Habits

Hypnotherapy is based on the unconscious mind being more receptive and open to suggestion during the state of hypnosis.

  • Hypnosis treatment is highly effective in changing bad habits and, when used in conjunction with other therapies such as CBT and NLP, takes less time.
  • During the deep state of hypnosis, the therapist can implement suggestions and visualizations to instill and support positive changes.

At Miami Hypnosis and Therapy, we offer a vast array of treatments, all uniquely designed to fit each person’s needs. We provide the resources needed to help make positive changes for long term positive growth. Our highly trained staff can help you change your habits to create good habits that will lead you to a happier and healthier life.

You no longer have to ask how to change your habits and build good habits, you can make that positive change now by booking your appointment today!

Apple yes, chocolate no

Learn How to Change Your Eating Habits With Hypnosis, CBT & NLP

Unhealthy eating contributes to roughly 678,000 deaths each year in the United States alone. Over two-thirds (67.5%) of American adults are overweight. Lack of exercise and poor eating habits are to blame, but there are ways to change your eating habits for the better. But before we find out how, we need to ask the more important question, which is why we have unhealthy eating habits?

The Root of Unhealthy Eating—Is It All in My Mind?

Unhealthy eating includes foods, such as junk foods, that are high in sugar and low in nutrients. Craving junk food and many “comfort foods,” also high in fat and sugar, causes our brains to release the pleasure-triggering neurotransmitters dopamine and oxytocin.

When we are stressed, our bodies produce a hormone called cortisol, which increases the sugar content in our blood. Cortisol also increases hunger, which is why when we are stressed, we crave junk food. Understanding that the root of unhealthy eating is in our mind allows us to focus our minds on changing our eating habits for the better.

How to Change Your Eating Habits Using Cognitive Behavioral Therapy (CBT)

How our thoughts, feelings, and behaviors are interconnected is at the core of how cognitive behavioral therapy works. CBT focuses on altering our thoughts, which will then affect how we feel and ultimately behave. For example, when we feel stressed (thoughts), we want to eat unhealthy junk food (behavior) and then end up guilty and depressed (feeling).

CBT deals directly with the dysfunctional thinking that leads to unhealthy eating. You learn that unhealthy eating is based on emotions, and even though you experience instant gratification and “comforted,” you will ultimately end up feeling worse about yourself and lowering your self-esteem. Re-focusing on self-esteem and feeling good about yourself will help you make healthier choices.

Glasses and pen with a notebook and plate of healthy food and a cup of tea

CBT Steps on How to Change Unhealthy Eating Habits

  1. Setting Goals – Being very specific on goals is the key to success. Using behaviors that you can control, such as
    • Making healthier dessert choices by eating fruit instead of cake, cookies, or pastries.
    • Going for a walk after dinner
  2. Keeping Track of Food Intake – Keeping a food log will help you stay on a positive track as well as motivating you on your journey.
  3. Regular Feedback With Therapist – Getting regular feedback when you are making changes to how you eat is essential. Feedback provides an external measuring stick of improvement or adjustments that need to take place as well as further motivation.

How to Change Your Eating Habits Using Neuro-Linguistic Programming (NLP)

NLP focuses on the belief that learned behavior directly affects the actions of our mind, and by changing our activity, we can then change how we think about that behavior. NLP changes the negative blueprint in our minds by changing our habits, we ultimately change our thinking.
Man thinking about burger food

Example NLP Steps on How to Change Unhealthy Eating Habits

  1. Recreate pictures of unhealthy eating habits by picturing in your mind a symbol of an unhealthy eating habit such as a half-eaten greasy cheeseburger.
  2. Then picture something you would never eat, such as a living worm.
  3. Match the two pictures together to create a connection of something you know you don’t want to do with something you know you never will do.
  4. Creating a connection in the mind of the unwanted behavior (eating the greasy cheeseburger) and the thing you would never do (eating a live worm) is your new reality.
  5. You will successfully change the negative programming in your mind to become your new positive, healthier behavior.

How to Change Your Eating Habits Using Hypnotherapy

Sometimes, changing unhealthy eating habits takes more than sheer willpower. Hypnosis is highly beneficial when it comes to changing unhealthy eating habits.

Hypnosis with pocket watch clock

Hypnosis Tips on How to Change Unhealthy Eating Habits

  1. Being in a hypnotic state allows the therapist to make healthy suggestions to an open subconscious mind replacing unhealthy habits with new healthier ones.
  2. Hypnosis can help strengthen a positive association with eating healthy and achieving long-term goals.
  3. As your mind is reshaped from the core, your thought processes and beliefs will change to create healthier behaviors.
  4. Using hypnosis for eating habits changes your subconscious thoughts to incorporate new automatic positive behaviors by choosing healthier foods.
  5. Hypnosis will help your mind become more aware of what your body needs instead of what it thinks it wants.

At Miami Hypnosis & Therapy, we can help you learn how to change your eating habits by utilizing CBT, NLP, and hypnosis together in a blended approach, which allows for shorter treatment time.

Change your life for the better by taking that first step in making healthier choices and contact us today!

Sign that says Possible and Impossible

What is Cognitive Behavioral Therapy?

Cognitive-behavioral therapy (CBT) is a form of psychotherapy that combines analysis of thought process (cognitive) with behavior. The ultimate goal of CBT is to change negative patterns of thinking or behavior to allow for more positive emotions.

CBT helps to make sense of unbearable problems by breaking them down into smaller, easier-to-handle parts. These problems are broken down into five primary areas:

  1. Thoughts
  2. Emotions
  3. Feelings, including physical
  4. Situations
  5. Actions or behaviors

CBT sessions acknowledge that all five areas are all connected and affect one another. For example, your thoughts about a given situation can affect you emotionally and physically, which then leads to how you respond in your action or behavior.

Core Principles of CBT

CBT deals with what is going on in a person’s current life. The problems a person is having is believed to be based on the following:

  1. Negative thoughts
  2. Learned patterns of harmful behavior

CBT teaches a person better ways of coping with unfavorable thoughts which will lead to a happier and more productive life.

How CBT Changes Thinking Patterns

Thinking patterns are the core of what cognitive behavioral therapy is, and changing them involves strategies, including:

  • Recognizing the negative thinking that is creating the problem
  • Developing a greater sense of confidence
  • Understanding other people’s behavior and motivation
  • Learning problem-solving skills to deal with difficult situations

How CBT Changes Behavior Patterns

  • Facing fears instead of avoiding them
  • Learning how to calm the mind and relax the body
  • Role-playing to prepare for potential problematic interactions with others

Treatment Benefits of CBT

The goals of cognitive behavioral therapy include helping those suffering from mental health ailments, some of which include:

  • Anxiety disorders
  • Panic attacks
  • Phobias
  • Sleep disorders
  • Eating disorders
  • Obsessive-compulsive disorder (OCD)
  • Depression
  • PTSD

Steps Involved in a CBT Session

What cognitive behavioral therapy is involves a few typical steps.

  • Identify the negative situation or condition which could include:
  • Evaluate thoughts, emotions, and behaviors that occur from the negative situation
    • Finding out it is not the event or situation that is upsetting us, but rather the meaning we give them.
    • When adverse events occur, it is our reaction that makes the situation worse.
  • Identify negative or distorted thinking
    • This process will help in seeing the patterns of behavior and thinking that are contributing to the problem.
    • Recognize the emotional, physical and behavioral responses that occur
  • Alter negative or faulty thinking
    • Asking yourself if your thoughts are based on fact or an inaccurate perception
    • If this has been a long-standing problem, this step may take some time to work through.

What is Cognitive Behavioral Therapy Versus Other Forms of Psychotherapy?

  • Practical – CBT approaches issues in a no-nonsense manner by identifying specific problems.
  • Focusing on the Present – Rather than delving into past issues that brought you to this place of negativity, CBT is primarily concerned with your present thinking and behavior.
  • A Joint Effort – CBT has you work with your therapist to find logical and reasonable solutions.
  • Setting Goals – In a CBT session, you will be able to discuss the specific goals you want to achieve.

What is Cognitive Behavioral Therapy Going to Teach You?

With CBT, you will learn how to think and feel better in your daily life, including:

  • Developing a more positive way of seeing and thinking about a given situation
  • The ability to distinguish between facts and irrational thoughts
  • Being able to see a given circumstance from a different perspective
  • The ability to face fears instead of avoiding them
  • Focusing on how things are rather than how you think they should be
  • How to stop fearing the worst

We know cognitive behavioral therapy works, because we see how it can change our clients’ lives for the better. Learning how to put a stop to the negative thinking that can, if not addressed, spiral out-of-control leading to other problems down the road such as depression or even worse. By making issues more manageable and simple, we reduce their power over us and the way we feel improves.

So, what is cognitive-behavioral therapy? It is a simple approach to changing your life for the better. At Miami Hypnosis and Therapy, we offer a wide range of treatments, including CBT, along with neuro-linguistic programming (NLP) and hypnotherapy. By utilizing an integrative blend of different forms of therapy, we help you achieve your goals at a faster rate.

Each client is unique, and we believe that the treatment plan should also reflect that, so we tailor-make a specific plan to fit individual needs. No matter what is holding you back in life, take that first step to living the life you deserve, and book your appointment today!

Behavioral Therapy Works

New Years Resolution text on Scrabble game pieces

A Therapist’s Guide to New Years Resolutions Tips for Optimal Mental Health

Making resolutions at the end of the year has become a societal expectation, and one that often leads to disappointment when those expectations aren’t realistic. Stating a goal to ourselves and others should be empowering, but if the change we want to make seems too complicated, we can end up feeling defeated.

The new year means a fresh start, and clients often seek to improve their health by eating better and working out more, so they sign up at a gym. After a few workouts, they stop going and then feel bad because they made a resolution but did not stick to it. Enter the spiral of defeat. Let us help you define healthier ways to pursue New Years’ Resolutions for your mental health.

New Year’s Resolution Tips That Will Help Turn Your Words Into Actions

      1. Set Reasonable and Attainable Goals — Rome wasn’t built in one day, so if you set unreasonable and unattainable goals, you are bound to end up feeling bad in the end. An example is the oh-so-common goal of “getting fit”:
        • If your ultimate goal is to shed pounds, realize that it will take some time, so set up smaller mini-goals that aim to get you closer to that finish line.
        • Maybe your goal is to hold a plank hold position to strengthen your core for 5 minutes. Each week, try holding it 30 seconds longer than the week before, and before you know it, you will have your goal attained.
        • Or, maybe your goal is to start working out in general. Start small. Go on a walk everyday. Wait to join a gym (where you may over-commit and over-spend) until you’ve established a routine with daily walks and other free forms of exercise.

    Blank post it notes on a bulletin board for setting healthy goals

    1. Keep Resolutions to a Minimum — Getting overzealous can lead to feeling overwhelmed and ultimately giving up, which can be followed by guilt. Guilt can infiltrate your New Years’ Resolutions and your mental health.
      • New behavioral patterns take time, and if too many goals are made, the focus will be scattered instead of united.
      • Focusing on one specific goal will allow you to make the necessary behavioral changes toward that desired intention.
    2. New Year, New Resolution — If you find yourself making the same resolution year after year, maybe it is time for a new one?
      • Trying something new will help avoid repeating past failures because if you tried and failed, your self-belief can become diminished.
      • If you decide to repeat a past resolution that didn’t pan out, take time to go over your strategies and what worked best, and ask yourself what prevented you from achieving your goal.
    3. View Setbacks as Opportunities As with anything we do in life, there will be setbacks, and things will go wrong.
      • A great New Year’s resolution tip is, instead of looking at setbacks as failures, look at them as opportunities to learn from your mistakes and grow from them.
      • Understand the challenges you face so you can be better prepared to deal with them in the future.
    4. Ask for Support — It’s ok to ask for help, because putting extra stress on yourself isn’t going to be a positive mental health New Year’s resolution solution.
      • A trained therapist can help you understand the connection between the body and the mind.
      • There may be something holding you back from achieving a resolution that is deep within your mind.
      • Having a compassionate therapist shed light on ways to attain your goals while changing unhealthy behaviors is a recipe for a winning resolution all on its own.

    Person on top of a mountain arms spread wide

  1. Make the New Year Your Year to Shine

    The best New Year’s resolution tip is not to let self-doubt or other negative thoughts derail your goals in life. At Miami Hypnosis and Therapy, we offer a vast array of treatment options that are integrated individually for each client in our Miami Beach community. Some of the life-transforming therapies we offer include:

    • Cognitive-Behavioral Therapy (CBT) — A powerful form of psychotherapy that is based on our thoughts, feelings, and behaviors being interconnected where a change in one will affect the others.
      • For example, if you think you can’t do something, you may then feel fearful, which can lead to giving up.
      • CBT can help change the way you think, and ultimately feel and behave.
    • Neuro-Linguistic Programming (NLP) — This form of psychotherapy deals with altering the negative behavior patterns we have established over time and developing new healthier habits that can be learned or “imprinted.”
      • NLP focuses on strengthening the relationship between the conscious and the unconscious mind.
      • You can also increase your problem-solving skills as well as your creativity with NLP.
    • Hypnotherapy — This widely used form of psychotherapy allows self-limiting beliefs and negative behavior to be addressed by the therapist.
      • When a person is under hypnosis, they are far more receptive to having negative thoughts or behaviors altered into a more positive state.
      • Hypnotherapy allows things that might be holding you back to be addressed and put to rest.

    Bring in the new year with healthy goal setting, and don’t let anything hold you back. Let Miami Hypnosis and Therapy help you reach any goal you want with new year’s resolution tips you can adhere to.

    Contact us today and take that first step in creating an empowering resolution for your new year and making that goal stick!

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