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If you struggle with skin picking, you're not alone. Skin picking disorder, clinically known as excoriation disorder, affects approximately 3.45% of the population. Yet despite its prevalence, many suffer in silence, trapped in a cycle of shame that only perpetuates the very behaviour they're desperately trying to stop.
What is Skin Picking Disorder? Skin picking disorder is a body-focused repetitive behaviour (BFRB) characterised by recurrent picking at one's own skin, leading to tissue damage. People may pick at healthy skin, minor irregularities, scabs, or perceived imperfections. The behaviour can occur in brief episodes throughout the day or in longer, more intense sessions. Research shows that skin picking predominantly affects women about 1.45 times more than men and often begins in adolescence, though it can emerge at any stage of life. The condition rarely exists in isolation. Studies reveal strong connections with other mental health experiences:
Understanding the Dopamine Connection Understanding what's happening in your brain can be genuinely transformative. Skin picking is closely linked to the brain's dopamine reward system. When you pick, your brain releases dopamine, creating a temporary sense of relief, satisfaction, or even pleasure. This neurochemical reward reinforces the behaviour, creating a self-perpetuating cycle that becomes increasingly difficult to break through willpower alone. Interestingly, research shows that many people enter a trance-like or dissociated state while picking, with their attention narrowly focused and time seeming to disappear. You may not even be fully aware you're doing it until afterwards. This isn't about lack of self-control or willpower. It's a dopamine-driven behaviour pattern that has become automatic at a subconscious level and that's precisely why it requires a different kind of approach. Why Shame Keeps You Stuck One of the biggest barriers to recovery is shame. Many people criticise themselves harshly, thinking "I should be able to stop this" or "What's wrong with me?" But here's what the research tells us: this shame-based approach actually increases stress and emotional dysregulation, which makes the picking behaviour worse. It's a painful irony the more we judge ourselves, the more we reinforce the very cycle we're trying to break. Effective treatment begins with self-compassion. Research consistently shows that treating ourselves with the same kindness we'd offer a good friend is far more effective than self-criticism in promoting lasting behaviour change. Acceptance of where you are right now, without judgment, creates the psychological safety needed for genuine healing. A Holistic Path ForwardIn my practice, I work with clients using an integrated approach that honours the complexity of what you're experiencing. Rather than just focusing on stopping the behaviour, we explore the whole person your emotional landscape, life experiences, stress responses, relationships, and sense of self. Holistic Counselling: Understanding the Deeper Patterns Through holistic counselling, we gently explore: The emotional needs the behaviour meets. Often, picking provides a sense of comfort, control, or release. Understanding what needs are being met helps us find healthier ways to satisfy them. Underlying trauma or unprocessed emotions. Sometimes skin picking is connected to experiences or feelings that haven't been fully processed. Creating space to address these can be profoundly healing. Life circumstances and stressors. What's happening in your life when the picking intensifies? Understanding these patterns gives you valuable information. Your relationship with your body and self. Skin picking often reflects deeper patterns of perfectionism, self-criticism, or disconnection from the body. Healing this relationship is central to recovery. Building a compassionate inner dialogue. Learning to speak to yourself with kindness rather than harshness changes everything. The Power of Mindfulness and Presence A key element of holistic treatment is cultivating mindfulness the practice of being fully present in the moment without judgment. Many people pick while in an automatic, dissociated state. Learning to be present transforms this pattern in several ways: Awareness breaks automaticity. When you notice the urge to pick without immediately acting on it, you create space for choice. That moment of awareness is where healing begins. Observing urges mindfully. You learn that urges are temporary sensations that rise and fall like waves. They're not commands that must be obeyed. With practice, you can notice them, breathe with them, and let them pass. Grounding in the present moment. Using your breath, body sensations, or environmental awareness helps you stay connected rather than dissociating into automatic picking. Self-compassion in the moment. Meeting urges with kindness rather than resistance paradoxically reduces their intensity. When we stop fighting ourselves, we often find the behaviour has less hold over us. This approach creates lasting change by addressing root causes rather than just managing symptoms. Hypnotherapy: Rewiring Subconscious Patterns Hypnotherapy offers a powerful complement to holistic counselling by working directly with the subconscious mind where automatic behaviours are stored. Research shows promising results, with 70% of participants experiencing reduced anxiety levels through hypnotherapy for skin picking. During hypnotherapy sessions, we can:
Hypnotherapy is particularly effective for BFRBs because these behaviours often occur in a trance-like state. By working within a similar state of focused awareness, we can create lasting change at the level where the behaviour originates—the subconscious mind. The Power of Integration: Bringing It All Together The most effective approach combines both holistic counselling and hypnotherapy, working together to address different aspects of the healing process: Conscious understanding through holistic counselling helps you explore the deeper emotional and psychological roots of the behaviour, develop mindfulness and present-moment awareness, and build genuine self-compassion. Subconscious reprogramming through hypnotherapy creates automatic new responses and heals emotional wounds at the level where the behaviour operates often outside of conscious awareness. Practical strategies give you tools for managing urges in daily life and preventing relapse. Self-compassion practices reduce shame and support sustainable, lasting change. This integrated approach addresses both the conscious and subconscious aspects simultaneously, leading to comprehensive and lasting results that honour the complexity of your experience. Your Journey Forward If you're struggling with skin picking disorder, please know that recovery is genuinely possible. This is not about "trying harder" or having more willpower. It's about understanding the neurological and psychological mechanisms at play and working with them compassionately. Despite affecting 3.45% of the population, skin picking disorder remains undertreated. In fact, 85% of patients believe professionals are not adequately trained to address it. This underscores the critical need for specialised, compassionate approaches like holistic counselling and hypnotherapy that treat the whole person, not just the symptom. Recovery looks different for everyone, and progress isn't always linear. There may be setbacks along the way, and that's completely normal. What matters is that you approach yourself with kindness throughout the journey. With the right support and evidence-based interventions that address both conscious and subconscious patterns, you can break free from the cycle of skin picking and reclaim your sense of agency and wellbeing. Ready to Begin? If you're ready to explore a compassionate, holistic approach to healing from skin picking disorder, I'm here to support you. Through a combination of holistic counselling and hypnotherapy, we can work together to understand your unique patterns, address underlying causes, and create lasting change. I have been reflecting on the July and September Mind-Gut workshops, and I am genuinely very happy with how they unfolded. There was real curiosity in the room, and participants were genuinely engaged with the material.
What Made These Workshops So Powerful One of the things I loved most was watching the transformation in how hypnotherapists approached their practice. These were professionals who already understood the power of the mind, but they came with genuine curiosity about the mind-gut connection eager to expand their toolkit and better serve their clients. What struck me most was the caliber of practitioners in the room. Every single hypnotherapist brought real questions, real cases, and a willingness to dive deeper into how they could help their clients with gut-related issues. There were no surface-level conversations here just authentic exploration of how thoughts, emotions, stress patterns, and digestive health are intrinsically linked, and how hypnotherapy can be a powerful tool in addressing these issues. The lightbulb moments as well as reconnection was great to witness. Practitioners left understanding new approaches, new language, and new techniques they could take directly into their client sessions. The conversations and feedback that continued after each workshop showed me how energised they felt about bringing this knowledge back to their practice. The Learning Never Stops After 30 years of working with people across Europe, Asia, South America, and now here in Australia, I am reminded daily that healing and learning happens when we create safe spaces for curiosity. My aim was to provide that space. Every question asked, every "aha!" moment, every practitioner who left feeling more confident in their work it all reminds me why this work matters so deeply and how much I enjoy giving workshops! What was lovely about these sessions was that for some hypnotherapists, the workshops were a powerful reminder of what they already knew a reconnection to principles and approaches they'd perhaps not used for a while For others, it was brand new territory. But for everyone, there was a consistent outcome: they left feeling genuinely confident to work with clients presenting with mind-gut issues. That confidence is everything. When practitioners feel assured, their clients feel it too. And here's what I've learned: fellow hypnotherapists are keen to learn, to discover and practice with each other forming practice follow up groups as well as making friends! They are ready to expand beyond traditional approaches and offer their clients a more holistic path to wellbeing. They are ready to confidently navigate complex issues whether it's the mind-gut connection, breaking seemingly hard habits, or exploring the transformative potential of working with colour therapy. When these modalities come together, real change happens. What's Coming Next Based on the enthusiasm from these workshops and the feedback I have received, I am thrilled to share what's unfolding: Breaking Bad Habits Workshop — on January 31st. If you've been wanting to understand the patterns that keep you and your clients stuck and learn practical strategies for real, lasting change, this is for you. Drawing on three decades of therapeutic work, this workshop explores how our habits are formed and, more importantly, how we can rewire them and help clients find that relief and positive reset. Mind-Gut Workshop Round 3 — March is calling, and so is round 3. For those who couldn't make the first two rounds or want to go deeper, this is your invitation. I can't wait to bring this fun integrative experience to a new group of curious, committed participants. The Future is Bright — I am also in the planning stages for something completely new. Imagine combining the power of Hypnotherapy with Colour Therapy two modalities that work with your subconscious and nervous system in fascinating ways. Colour has been used for healing across cultures and centuries, and when combined with hypnotherapy, it opens up profound avenues for transformation. This is early days, but the vision is clear, and I'm in the research and planning phase now. If this resonates with you, stay tuned. You'll be the first to know. An Invitation to You Whether you've experienced one of my workshops or you're curious about what's next, I want you to let you: the work we are doing together is about discovering genuine balance in body, your mind, and your life. It's about understanding ourselves more deeply through a lens of compassion and curiosity. If you've been on the fence about taking part, now is the time. Whether it's breaking habits that no longer serve, exploring the mind-gut connection, or venturing into the world of hypnotherapy and colour therapy there's something here for you and your work with clients. What's your next step? I'd love to see you in the room. Ready to explore? Check out our workshops page for details on the Breaking Bad Habits workshop and to join our mailing list for updates on the Mind-Gut March session and our upcoming Hypnotherapy and Colour Therapy workshop. We've all been there. You tell yourself, "Today is the day I stop biting my nails," or "I'm not going to pick at my skin anymore," or "I'll finally break this stress-eating pattern." You mean it. You really do. But by evening, you find yourself doing the very thing you promised you wouldn't often without even realising it until it's done.
If this sounds familiar, you're not lacking willpower. You're experiencing something far more fundamental: your brain is simply doing what brains do. The Science Behind "I Can't Help It" When we struggle with repetitive behaviours nail-biting, hair-pulling, skin-picking, overeating, endless scrolling we often blame ourselves. But neuroscience research reveals something fascinating: about 40% of our daily behaviours are habits, not conscious choices. Your brain creates these automatic patterns through a process called the habit loop: Cue → Craving → Response → Reward Research by Wolfram Schultz on dopamine and reward prediction shows that your brain releases dopamine the "motivation chemical" during the craving phase, before you even engage in the behaviour. You're not responding to the reward itself; you're responding to the anticipation of it. This is why habits feel so compelling. Your brain has learned: "This cue means reward is coming." The wanting becomes stronger than the liking. When Habits Take Up Residence in Your Body Just as grief can live in your gut, repetitive behaviours often signal deeper nervous system patterns. Body-focused repetitive behaviours (BFRBs) hair-pulling, skin-picking, nail-biting affect 2-5% of the population and serve multiple functions:
Your brain isn't sabotaging you. It's trying to help you, using an outdated strategy. The Dopamine Baseline Problem Dr. Anna Lembke's research on dopamine reveals something crucial about our modern struggle with habits. Different activities spike dopamine differently:
This explains why simple "willpower" approaches fail. When your baseline is low, your brain desperately seeks anything that will bring it back up—even behaviours you consciously want to stop. Why Shame Makes Everything Worse When we shame ourselves for habits "What's wrong with me?" "Why am I so weak?" we actually intensify the problem. Shame lowers dopamine baseline further, increasing the need for compensatory behaviours. I've witnessed this pattern repeatedly: clients who come in carrying years of self-criticism alongside their habit. The shame has become part of the cycle: Trigger → Behaviour → Shame → Lower baseline → Stronger trigger → Behaviour Breaking this cycle requires compassion, not criticism. How Hypnotherapy Interrupts Automatic Patterns Traditional approaches often target conscious willpower. But if 40% of behaviours are automatic, we need to work at the subconscious level where habits actually live. Hypnotherapy accesses these automatic patterns by: Working with Pattern Interruption: In hypnotic states, we can rapidly interrupt the cue-response link using techniques like the NLP Swish Pattern. By repeatedly "swishing" the trigger image with a desired identity image, we create new neural pathways that become automatic. Addressing the Real Need: Through gentle exploration, we identify what the habit is actually providing relief, stimulation, control, comfort and find healthier ways to meet that need. Reframing Identity: Rather than "I'm someone who bites nails trying to stop," we shift to "I'm becoming someone who takes care of themselves." This identity transformation is far more powerful than behavior modification alone. Regulating the Nervous System: Many habits persist because they're solving a nervous system dysregulation problem. By teaching safe-place visualisation and vagal toning, we address the foundation underneath the behaviour. Your habits, while frustrating, contain important information:
Evidence-Based Approaches That Actually Work Recovery from unwanted habits requires approaches that honour both neuroscience and compassion: Dopamine Reframing: Understanding your brain's reward-seeking isn't the enemy it's the delivery system that needs upgrading. We create a "reward menu" of healthier dopamine sources: quick options (20 jumping jacks, cold water on face), medium (walk outside, creative activity), and long-term (exercise, hobby immersion). Habit Stacking: Research on implementation intentions shows that "if-then" planning significantly improves success. Rather than building habits from scratch, we stack new behaviours onto existing routines: "After I feel the urge, I will [alternative behaviour]." Pattern Interrupt Techniques: Using hypnosis and visualisation, we rehearse the new response until it becomes automatic. Your conscious mind might resist, but your subconscious learns quickly through repetition and sensory-rich imagery. Nervous System Work: Teaching clients to recognise when they're in fight-flight or freeze helps them catch habits earlier in the chain. Poly vagal exercises restore a sense of safety that makes behaviour change possible. Identity Transformation: The most powerful shifts happen when clients stop seeing themselves as "someone trying to stop X" and start becoming "someone who naturally chooses Y." The Compassionate Path Forward If you're struggling with a habit right now, please know: this is not a character flaw. Your brain is doing exactly what evolution designed it to do seek rewards and avoid pain, create efficiency through automation, and protect you from overwhelm. The shame you might feel about "not being able to stop" is actually making the habit stronger. Your body is processing challenging experiences the best way it currently knows how. Healing happens not by forcing yourself to "just stop," but by:
They get curious instead of critical. "What is this habit giving me?" opens doors that "Why am I so weak?" slams shut. They work on nervous system regulation first. You cannot change behaviour when your body feels unsafe. Calm first, then change. They focus on becoming someone new, not just stopping something old. Identity-level change creates transformation that behaviour-level change cannot. They find better alternatives, not deprivation. Your brain needs rewards. Sustainable change comes from upgrading the reward system, not eliminating it. They practice self-compassion relentlessly. Every time you notice the habit without shame, you're breaking the cycle. Your Capacity for Change Research shows that habit formation takes anywhere from 18 to 254 days, with an average of 66 days. This isn't a weekend project. It's a process of rewiring neural pathways that may have been forming for years or decades. But your brain's neuroplasticity its ability to create new patterns doesn't diminish with age. You can teach your brain new responses at any stage of life. Through gentle, evidence-based approaches like hypnotherapy, you support your nervous system in releasing outdated patterns and creating new ones. You work with your brain's natural learning processes, not against them. Your habit may have been with you for years, but it doesn't define who you're becoming. Trust the process, be patient with yourself, and seek support that honours both the neuroscience and the compassion you deserve. If you're struggling with repetitive behaviours like nail-biting, hair-pulling, skin-picking, or stress-related habits, hypnotherapy can help. I specialise in evidence-based, compassionate approaches that work with your brain's natural healing capacity. When Grief Lives in Your Gut: Understanding the Mind-Body Connection in Loss
We have all heard the expressions: "gut-wrenching loss," "butterflies in your stomach," or feeling "sick to your stomach". These aren't just figures of speech they are your body's way of telling you that grief is a whole body experience that can literally take up residence in your digestive system. The Science Behind Grief's Physical Impact When we experience loss, our bodies flood with cortisol, the primary stress hormone. This isn't necessarily brief; grief can keep cortisol elevated for months or years, creating:
Your gut contains an extensive network of neurons called the enteric nervous system your "second brain." This gut-brain directly communicates with areas processing emotions and stress. When grief overwhelms these systems, your gut literally "holds" the emotional experience. This explains why grief can manifest as persistent digestive issues that baffle medical professionals. I have seen this countless times in my practice clients who have undergone extensive medical testing, only to be told their symptoms have no obvious structural cause.The missing piece is often the emotional component stored in the body. How Hypnotherapy Accesses Body-Stored Grief Traditional talk therapy works with conscious thoughts. But grief often lives in the subconscious in cellular memory and automatic stress responses we're not aware of. Hypnotherapy bridges conscious and subconscious processing by: Accessing Subconscious Patterns: In relaxed hypnotic states, we identify where grief is held physically unconscious stomach tension, breath-holding, or stress patterns. Calming Stress Response: Hypnosis activates your "rest and digest" mode, providing relief from chronic fight-or-flight and allowing normal digestive function. Restoring Mind-Gut Communication: Through visualisation and somatic awareness, we rebuild healthy brain-gut dialogue using guided imagery and messages of safety. Your Body's Healing Wisdom Your body's grief responses, while uncomfortable, contain important information:
Gentle Healing Approaches Recovery requires approaches honouring both emotional and physical aspects:
If you are experiencing digestive issues alongside grief, this is normal. Your body is processing overwhelming experiences the best way it can. Healing happens not by forcing your body to "get over it," but by creating conditions where natural healing wisdom emerges. Through gentle, evidence-based approaches like hypnotherapy, you support your body in releasing what it's holding and returning to balance. Your grief may have changed your body, but your body holds incredible capacity for healing, renewal, and resilience. Trust the process, be patient with yourself, and seek support honouring your full experience. Understanding the Mind-Gut Connection and How Nervous System Regulation Improves Health As a clinical hypnotherapist with a focus on mind-body wellness, I see the mind-gut axis in action daily. The impact of stress on physical health is something we can no longer ignore. In fact, many people experience digestive issues, chronic tension, and sleep disturbances because of emotional distress, trauma, and unresolved stress. What Happens When We are Stuck in “Fight or Flight”? Our nervous system operates in two modes:
When we're under constant stress, the body is stuck in survival mode, unable to switch into healing and restorative states. This constant stress affects the gut, leading to symptoms like constipation, bloating, IBS, and more. The Link Between Stress and Gut Health One of the most impactful aspects of mind-gut work is helping clients reconnect with their bodies. People often struggle with chronic stress because they cannot break free from a constant state of emotional overwhelm. This emotional burden manifests physically, particularly in the gut. Gut-directed hypnotherapy works to reset the body’s natural responses. It’s about creating an environment where emotional regulation can take place, allowing the body to move from sympathetic dominance (survival mode) to parasympathetic balance (rest and digest). Practical Techniques to Help Small shifts can have a big impact:
The Real Power of Relaxation When we allow our bodies to move from stress into rest, we experience improved gut health, better emotional wellbeing, and increased confidence. It’s a ripple effect: when you calm the body, you calm the mind. If you are tired of living in survival mode, consider incorporating some of these practices into your life. Your body, and your gut, will thank you. As a clinical hypnotherapist, counsellor and someone passionate about mind-body wellness, I see firsthand how the mind-gut axis influences both emotional and physical health. One of the most profound connections I’ve observed is the impact of people-pleasing on gut health.
People-pleasers are often overwhelmed by the emotional toll of constantly caring for others while neglecting their own needs. This is particularly true for women, who may spend much of their lives nurturing those around them, whether it’s children, partners, friends, or clients. They struggle to say “no,” even when their resources, emotional and physical, are stretched thin. Let’s consider a typical case I’ve worked with: A late-middle-aged woman, who has spent her entire career and personal life caring for others, is now dealing with chronic constipation and overwhelming stress. Her home has to be perfect, she feels the need to always help friends or family when asked, and her work expectations have become unrealistic. Even her clients, she is a self-employed gardener, expect more than initially agreed for the same price, and she feels unable to assert herself. No wonder her gut is in distress. The Link Between Boundaries and the Gut In my work, I often address this mind-body connection, specifically how emotional states, especially stress, manifest physically in the body. When we are in a constant state of emotional overwhelm, especially from unexpressed anger or frustration, our nervous system remains in a perpetual “fight or flight” response. This leads to chronic stress, which directly affects the gut, resulting in symptoms like constipation, bloating, and IBS. The problem is further exacerbated when people-pleasers cannot say “no” to others’ demands. In my experience, this ongoing disregard for personal limits is one of the key contributors to digestive distress. Making Peace with Your Body The first step in any therapeutic approach for clients with gut-related issues is making peace with the body. This means shifting the focus inward, away from the constant need to care for others, and beginning to listen to what the body needs. In gut-directed hypnotherapy, this process begins with reconnecting with the body in a safe, supportive environment. It’s about helping the client understand that their body is not the enemy and that emotional regulation is key to physical health. Setting Healthy Boundaries Once the client has developed a more harmonious relationship with their body, the next step is introducing healthy boundaries. This can be challenging, especially for those who have spent much of their lives prioritising the needs of others. But once clients feel safe enough in their own bodies, they can start to recognise their right to say no, and that doing so doesn’t make them selfish. In fact, it’s essential to their health. Setting boundaries may seem like a small step, but it’s transformative. By choosing self-care over constant self-sacrifice, individuals begin to experience improved confidence, healthier relationships, and better gut function. The Benefits of Saying No to Others’ Demands The simple act of honouring yourself and your needs has far-reaching benefits. When you say “no” to unhealthy demands from others and “yes” to yourself, you begin to regain control of your life. This can result in: • Improved gut health, as the body no longer carries the weight of constant emotional strain. • Better emotional wellbeing, as you create space for your own feelings, needs, and desires. • Increased confidence, as you reinforce your sense of self-worth by setting healthy limits. Why It Works When we approach mind-gut therapy with this integrated perspective, where boundaries, self-care, and emotional healing work hand-in-hand, it becomes much easier for the body to heal. The nervous system is calmed, the gut begins to function more naturally, and emotional resilience is restored. For many of my clients, gut-related issues are often just the surface. The deeper work is in reconnecting with themselves and learning to listen to their bodies. This shift often leads to profound, long-lasting improvements in both emotional and physical health. Conclusion Healthy boundaries are not a luxury - they are a necessity. By learning to honour yourself, you create the space for true healing to take place. If you are struggling with gut health, emotional distress, or chronic stress, consider how setting boundaries could be the missing piece in your healing journey. If this resonates with you, I encourage you to reach out. Through hypnotherapy and mind-body work, we can begin the process of restoring your health and wellbeing, both emotionally and physically. Your Body Remembers What Your Mind Tries to Forget
In recent years, there’s been a quiet but important shift in how we understand trauma and emotional healing. We’re learning, both through research and lived experience, that healing doesn’t come solely from revisiting the past through talk therapy. It comes from integrating what the body has held onto long after the mind has moved on. Your body remembers what your mind tries to forget. And it will continue to speak through symptoms, tension, fatigue, pain, until it’s heard. The Mind-Body Connection in Practice At Discover Balance, I often work with clients who arrive with physical symptoms:
That’s because the root of the issue isn’t purely physical. It lies in the nervous system in subconscious emotional patterns shaped by earlier life experiences, many of which have been suppressed or unprocessed. Why Hypnotherapy and Somatic Work? Hypnotherapy is more than just relaxation. It’s a tool for reaching the subconscious, where old patterns and beliefs are stored. But more importantly, it can also be used in connection with the body. Rather than endlessly revisiting the trauma itself, we help the client:
What This Might Look Like In session, this work can be surprisingly simple but deeply impactful. Here are three common tools I use with clients:
And healing begins. A Real-Life Example One client I worked with had battled severe constipation for years. She was frustrated, physically uncomfortable, and feeling hopeless. But through our sessions, she began to uncover emotional events from her early life, times when it wasn’t safe to speak up or assert her needs. Her body had held that pattern of contraction for decades. As she reconnected with herself through hypnotherapy, something changed. The tension softened. The symptoms improved. And most importantly, she no longer felt at war with her body. The Takeaway? You don’t need to relive your trauma to heal it. You need to feel safe enough to listen to your body and respond with care. When the mind and body are brought back into connection, change happens. And it lasts. Overcoming Self-Doubt and Quieting the Inner Critic
Most of us know that nagging internal voice, the one that whispers (or shouts), "You're going to mess this up." That voice isn't just annoying. It's exhausting. And for many, it's deeply ingrained. So where does it come from? And more importantly, how do we stop it? The Primitive Brain and the Modern Mind When we are operating from the “primitive brain” - the part wired for threat and survival - we tend to suffer. Anxiety, depression, and anger are common emotional symptoms. But the toll is physical too, and could include:
We evolved to belong. Thousands of years ago, being accepted by our tribe was key to survival. That meant staying alert to social threats, like shame, rejection, or exclusion. Fast-forward to today, and those same patterns are often triggered by far less dangerous but equally stressful circumstances: exams, work pressure, or even a single piece of feedback. Case Insight: Client F and the Fear of Failing (Again) One of my clients, let’s call him Client F , came to me terrified of failing an important exam. Again. He was competent. Capable. Intelligent. But his mind kept looping: "What if I fail?" He couldn’t shake the fear or silence the inner critic, even though deep down he knew he could do the job. This is what rumination looks like in action. According to the American Psychological Association, rumination is “obsessional thinking involving excessive, repetitive thoughts or themes that interfere with other forms of mental activity.” It can:
Breaking the Habit: What Actually Helps Overcoming self-doubt isn't about pretending the thoughts aren't there. It’s about changing your relationship with them. Here are a few strategies I often share in practice: 1. Journaling as a Pattern Interrupter Writing things down externalises the inner critic. Notice the trigger. Write it out. No filter. The act of journaling alone has been shown to reduce emotional intensity and help with problem-solving. 2. Bring in Gentle Humour Another client, M, found that when she brought humour into her negative thoughts, naming them, even playfully mocking them, it gave her space to choose a different response. The more she practiced, the more empowered she felt. It’s not about dismissing your feelings; it’s about disarming the fear with gentleness. 3. Re-Parenting the Inner Voice One client struggling with severe anxiety began visualising himself as a child when the negative self-talk flared. Instead of berating himself, he’d imagine stroking that child’s hair, offering reassurance: “You’re safe. I’m here. You don’t have to carry this alone.” This practice created a powerful emotional shift and built new neural patterns rooted in compassion rather than fear. Why It Works: Neuroplasticity and Hope The beauty of the brain is that it can change. Thanks to neuroplasticity, we now know that with repetition and intention, we can rewire thought patterns, unlearn limiting beliefs, and reframe how we relate to ourselves. Self-doubt doesn’t have to be your story. With curiosity, compassion, and conscious tools, we can move toward a new narrative, one where the voice inside supports us, rather than stops us. If you’ve been feeling stuck in cycles of overthinking, low confidence, or anxiety, know this: your thoughts are not the enemy. But they do need your attention - and your kindness. Want more tools? Contact [email protected] for free visualisations, audio sessions, and resources that support the journey back to self-trust. Focus. Where is yours?
In these turbulent times, where uncertainty seems to be the word of the day, many of us are finding it harder to concentrate, stay grounded, or even finish a thought before the next distraction pulls us away. As someone who’s probably lived with undiagnosed Attention Deficit Disorder (ADD) most of my life, I know this experience well. Unless I’m fully booked with clients or immersed in something structured, I can easily slip into hours of scrolling, clicking, jumping between tabs... achieving very little—then wondering why that low hum of anxiety has crept in again. Sound familiar? Over the years—first as a special needs teacher, now as a counsellor and hypnotherapist—I’ve found (and shared) simple, realistic ways to return to focus. Especially in times when our nervous systems are overstimulated and under-supported. Here are a few tools that help me, and many I work with: Rest before focus – It’s difficult to concentrate when you’re depleted. Even 20 minutes of Yoga Nidra (plenty of good versions on YouTube) can reset the brain and body. Ground your body – Put both feet on the floor. Feel your breath. Notice your heartbeat. Focus on a stable object nearby (for me, it’s the palm tree outside my window). Imagine an invisible thread connecting you to it—and stay with that image for 60 seconds. Move your body - Play a favourite song and try a simple Brain Gym technique like Cross Crawl. It feels silly - but it works. Shift your space - If your environment isn’t helping, change it. Tidy up. Move rooms. Or head somewhere you won’t be interrupted - like a local library or, for me, the beautiful community garden in St Kilda. Touch the world - A short walk can do wonders. Notice the ground under your feet, the air on your skin, the sounds around you. In times like these, focus isn’t about pushing harder. It’s about reconnecting with yourself - so that clarity, calm, and direction can return. What helps you re-centre when your brain feels like it’s all over the place?
We are living in tough economic times, there is no doubt about it, and this is leading to increasing uncertainty and fear for many of us. As always, we need to turn to history and calmly remind ourselves that economic downturns are always cyclical and things will eventually get better. But this is often easier said than done, and when people are being forced to count their ever-decreasing pennies in the here and now, one of first things that goes out the window is their focus on their mental wellbeing. So how then in these tough times can you look after yourself in a way that won’t cost a fortune. Here are eight of my low-cost suggestions – I’d welcome hearing yours.
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AuthorGeorgina Delamain is a counsellor and clinical hypnotherapist with over 30 years experience working with adults and young people in Europe, Asia, South America and Australia. Archives
October 2025
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