Cognitively Shuffle Yourself To Sleep

Cognitively Shuffle Yourself To Sleep

by | Nov 27, 2024 | Self Development

Scientifically Soothing Your Way To Zen

As a practising Change Facilitator, I adore exploring new tips and tricks for combating mental and physical stress. When you don’t address that unresolved stress, you store it in your body systems, which can disturb your sleep. And we all know that we need quality sleep to focus, concentrate, emotionally regulate, and function as socially acceptable adults.

Have you heard of cognitive shuffle?? 

I know it sounds somewhat invasive and perhaps a little painful, but I promise you it’s a ripper. I have trialled various formats of this simple strategy both personally and in the clinic with all age groups, and they all work well.

The cognitive shuffle was developed by Professor Luc P. Beaudoin of Simon Fraser University. It is based on Beaudoin’s theory of the human sleep onset control system, the somnolent information processing theory (SIP). Note somnolent is simply a fancy medical word for sleep.

Cognitive Shuffle is, therefore, a mental strategy to distract your busy mind, and can be utilized to quickly facilitate initial sleep onset, or subsequent sleep onset after early awakening from sleep. 

The technique works exceptionally well when your head is filled at night with thoughts from the day you create a type of mental stress. This overthinking causes you to toss and turn and remain alert rather than relax.

The technique invites you to think of something neutral or pleasant for just a short period, and then switch to think of an unrelated topic. This is essentially a cognitive behavioural technique (CBT) and it’s even used in neurolinguistic programming (NLP) and known as a scramble.

The shuffle actively distracts the conscious mind from the thoughts that disturb your capacity to unwind, let go of the day, and fall asleep.

How to perform a cognitive shuffle?

The shuffle actively distracts the conscious mind from the thoughts that disturb your capacity to unwind, let go of the day, and fall asleep.

Here’s an example: “MONTHLY” starts with a “M”. So, repeatedly think of a word that starts with M and then imagine it. For example,

M…

MEATBALL. Imagine a meatball.
MOWER. Imagine pushing a lawn mower and easily cutting grass.
MINDFUL. Image someone meditating on a cushion.
MERRY. Imagine sitting beneath a Christmas tree.
MACHINE. Imagine walking through a factory, watching a machine make components for a car.
MAGNITUDE. Imagine an earthquake. Or perhaps this isn’t relaxing so skip this word!
MAJESTIC. Imagine the King sitting on his throne. (It’s ok to imagine people)
MANIFEST. Imagine sitting in a vault full of gold and money, or on a tropical holiday.

Once you get bored of the letter (M, in this case) or you can’t find another word starting with that letter, just move on to the next letter.

The next letter in MONTHLY is O. So think of words beginning with O and then imagine them.
O…

OPEN. Imagine opening a treasure chest (you can see a positive theme here right?).

OVER. Imagine jumping over a fence.

OCTOPUS. Imagine walking in rock pools and finding a sea creature. 

OPULENT. Imagine wearing jewels around your neck.

If you have difficulty coming up with words that start with O, either skip this letter or use this trick: tack on an extra letter to O and see if that helps. For example, if you try OP… you might think of OPEN and then OPERA, OPIUM, and OPTICS.

Continue generating O_ words until you get bored of the letter O or you can’t find words starting with M anymore. Then proceed to the next letter in the seed word (MONTHLY, in this example).

If you happen to make it to the end of the seed word, MONTHLY without falling asleep that’s ok. Focus on how relaxed you now are. There’s no right or wrong, this is a relaxation technique for your busy everyday mind. 

Pick a new seed word, such as BEDTIME, and repeat the entire process. Return to step one and think of words for each of its letters, think of words that start with that letter, and imagine those words.

Here are some extra tips if the exercise causes you stress:

  • It is ok if you produce a word that you can’t easily imagine. Cut yourself some slack, reject that word, and move on. This isn’t a test, it is a relaxation process.
  • Remind yourself that you always have the choice of sitting silently with both the word and your arising emotions — you can measure your emotional reaction. Use one of the many mindfulness techniques I share to feel your emotions until they pass or you decide to release them.
  • Remember that the activity requires you to think of another word, and this will replace the content of your ‘working memory’. Changing the word is likely to support you feeling calmer because human emotions are mainly the result of our thinking. 
  • Psychological research suggests that acceptance of your emotions is healthy to restore calming neurological function which is beneficial for sleep. 
  • If you can’t think of any more words for a given letter, keep moving to the next letter. This exercise allows you to create a rhythm that interrupts the overthinking and switches you from being stuck in thoughts to flowing. Imagine yourself on a paddle board, you can’t paddle backwards upstream, just keep going.
  • Sometimes it can be helpful to allow your imagination to explore variations of a few contexts for the same object. For example, if the word is ‘mountain’, you could imagine, one at a time, several different mountains you know, or even an entire mountain range. I’ve had times when I’ve used this word and imagined flying in a helicopter from the south-face wall of the Grand Canyon to the north.
  • You don’t have to stick to the seed word. If your imagination allows you to get into the flow and your everyday mind starts to relax — who cares? This isn’t an exercise with rules. The exercise was designed to support your everyday mind to relax.

Please Note Some Limitations of Cognitive Shuffling

Cognitive Shuffling is not always appropriate or suitable for everyone. Here are some conditions whereby you might give it the hard pass:

  • If you are too tired to conjure up words. For example you wake up in the middle of the night, you’re tired but not drowsy enough to fall asleep. Try breathwork instead. We don’t want to stimulate your conscious mind into action.
  • If you get stimulated or fixated on what you are thinking when you are trying to fall asleep.
  • If you’re presently in a mental space where your confidence has taken a hit and it’s hard to find words and you get down on yourself.
  • If you struggle to identify words that start with a given letter, despite practice. That’s ok. Ditch the word, and pick an animal. You could think of different parts of the animal or different breeds.
  • You find spelling overwhelming or have a learning challenge. 

Let me reassure you, that it’s ok in these situations above, or anything you try to relax yourself, that if it doesn’t work or causes frustration just pause. The exercise intends to generate a sense of relaxation that induces a shift in your brain wave so that you naturally fall asleep.

Conclusion

If you experience overthinking before you go to sleep, give cognitive shuffle a go tonight. Consider pairing this activity with some breathwork to induce a deep-felt relaxation experience for your mind and body!!

Want to read more like this?

This is My Roar – signed copies of my first published book can be purchased from this website.

  • Self Reflection – A little Look Within – click here
  • 8 Hot Tips How To Journal – click here
  • Can You Risk Not Stepping Up To Mother yourself? – Click here

Prefer to listen to a podcast?

Karen has a free public podcast channel entitled “I Am Changeing” that stores resources for clients.

Click here for this episode.

About Karen

Change Facilitator

Karen Humphries is an advanced Kinesiology Practitioner, Wellbeing Coach, Hypnotherapist (including psychotherapy), Resource Therapist (Ego State), Intuitive Meditation Facilitator, and trainee Counselor (Mental Health).

Karen is a published author of This Is My Roar.

She is a self-confessed laughaholic.  She loves being of service to the world with her humorous and positive approach to life, encouraging people to ‘choose to change and bloom from within.’ 

Karen Humphries, Change Chick, Change Facilitator, Kinesiology, Wellness Coach, Australian Bush Flower Essences, LEAP Facilitator, Trauma, Public Speaker, Cancer Ambassador, Blooming From Within, Traralgon, Victoria, Gippsland

Cancel That

Cancel That

by | Nov 20, 2024 | Self Development

Use This Statement As A Circuit Breaker to Unwanted Self-Talk

I see clients within my therapeutic clinic who admit their perception of self is misguided. They tell me they feel lost, ungrounded and disassociated. They are not centred physically, mentally or emotionally.

Throughout the therapy session, I guide the client to unpack the reasons for those words. They retell their stories. They retrace the steps leading to this place on the road of life. It often starts with not believing or backing yourself. It can start with something as simple as your language to describe yourself.

Your brain automatically defaults to a negative outlook. Why? Because it takes less effort. You don’t have to expend energy seeking solutions, evidence, or positive patterns. It takes the shortest path to a response/reaction. However, it’s worth noting that the brain also doesn’t know what is real (or not). When the brain records information, it does so as if it were happening.

When you use negative language to describe yourself, your brain believes what you tell it. Your mind records those statements and matches the memory with what you are doing. There is also a process of filing that memory with specific people in particular places. Your brain creates memories — that are not always factual, but based on how you responded to the occasion from an emotional and sensory perspective.

Crazy right?

When creating change processes with my clinical clients I start with tiny steps. As humans, it’s easier to create change when there are small changes — it’s more comfortable and digestible. You’re creating a new muscle memory that takes physical and mental energy. I liken the process to a baby taking a year to learn to walk. It’s a process and there are milestones like sitting, rolling, rocking, crawling, standing and stepping.

You get the drift.

It can feel confronting to observe yourself talking negatively to and about yourself. It’s likely to feel very uncomfortable within your body. And your confidence may feel dented when you recognise how often you’re repeating the negativity.

Never fear, not all is lost. In my two decades of therapeutic experience, try actions that break the circuit or interrupt the unwanted pattern. Rather than have to revisit an old painful memory, or recreate an unwanted behaviour, you can allow yourself to observe the negative language which triggers the survival reaction.

Try a circuit breaker today!

Is today the day you use the phrase “cancel that” as a circuit breaker to intrusive negative thoughts? So often your internal language is not as positive as you intend. Those negative statements seep into your everyday language until those words become the natural and accepted dialogue that you use to describe yourself.

It starts with statements like these:

❌ I’m too tired

❌ I can’t be bothered

❌ I’ll start tomorrow

❌ I’m too busy

❌ It’s not the right time

❌ I’m not ready

❌ I’m afraid

❌ I’m not sure

❌ But what if …

❌ I’m not good enough

I call bullshit on it all. It’s these in-the-moment statements that we say flippantly without first pausing and leaning into how we’re feeling. We just blurt out the first thing that comes to mind, and wham, you’re body and brain respond.

Sometimes you just need a breather, and then get back on the horse with what you were doing, rather than running the survival reaction.

When you catch yourself saying “Cancel that”, you are negating the energy of the negative statement and putting your brain on notice that you can make space for neutral or even better, more positive in your life.

Fair warning — when you first start using this circuit breaker, you can very easily feel overwhelmed with how often you start to say “Cancel that”. But remind yourself of the fact that we can upwards of 60,000 thoughts a day. It shocks my clients when I advise that approximately seventy-five per cent (75%) of those thoughts are negative! And of those thoughts that are negative, ninety-five per cent (95%) of them are simply repeated from yesterday.

So creating change for tomorrow starts with canceling garbage thoughts today! The more you cancel out, the less you repeat tomorrow, and the weaker the emotional energy is to repeat them. It’s also interesting that when you are in a more positive-framed mindset, you feel better (because there is less cortisol being secreted).

You recuperate faster.

You experience less pain.

You change faster.

You get to the best version of you! And you are so worth it!

Conclusion

You too can attempt this simple circuit breaker as often as you dare. I invite you to become curious the next time your life becomes a roller coaster of negative thoughts.

Want to read more like this?

This is My Roar – signed copies of my first published book can be purchased from this website.

  • Self Reflection – A little Look Within – click here
  • 8 Hot Tips How To Journal – click here
  • Can You Risk Not Stepping Up To Mother yourself? – Click here

Prefer to listen to a podcast?

Karen has a free public podcast channel entitled “I Am Changeing” that stores resources for clients.

Click here for this episode.

First published with WORD GARDEN, a Medium Publication. Click here this piece.

About Karen

Change Facilitator

Karen Humphries is an advanced Kinesiology Practitioner, Wellbeing Coach, Hypnotherapist (including psychotherapy), Resource Therapist (Ego State), Intuitive Meditation Facilitator, and trainee Counselor (Mental Health).

Karen is a published author of This Is My Roar.

She is a self-confessed laughaholic.  She loves being of service to the world with her humorous and positive approach to life, encouraging people to ‘choose to change and bloom from within.’ 

Karen Humphries, Change Chick, Change Facilitator, Kinesiology, Wellness Coach, Australian Bush Flower Essences, LEAP Facilitator, Trauma, Public Speaker, Cancer Ambassador, Blooming From Within, Traralgon, Victoria, Gippsland

How To Measure Your Emotional Reaction

How To Measure Your Emotional Reaction

by | Nov 9, 2024 | Self Development

Six Questions To Boost Your Emotional Intelligence

There’s a common theme when clients first come to see me — they have lost connection to their emotional (over) reaction. They report feeling trapped within their subsequent survival behaviours.

With a little reflection, clients can quickly gain insight into the intensity of their avoided emotional reactions. Through gentle exploration of what pushes you in the feelings department, an individual can grow their emotional intelligence to improve the way they live their life.

According to PositivePsychology.com, “We all have days when emotions get the better of us. Passion can cloud our judgment, fear can tyrannize our decisions, and resentment can lead us to do things we regret.” 

Someone who has Emotional Intelligence (EI) can therefore be defined as having an ability to discern what they are feeling and expressing, and appropriately regulate that emotional response to effectively navigate themselves through life experiences.

Who wants to deep dive into the feels bucket?

The reality is, that when the going gets tough, it’s human nature to avoid uncomfortable thoughts and feelings. Yet gaining an understanding of your emotions is how you begin to heal and make changes to live your best life.

Here are six questions that you can explore to gain an understanding of your Emotional Intelligence and make the desired improvements to calmly make decisions, and manage your stress and wellbeing.

1. What’s The Actual Emotion?

 There’s so much power in gaining an understanding of what are you feeling. So very often, people come to me with stress-based symptoms. However, due to the discomfort of what those emotions generate, people shut themselves off from those feelings.

The reality is people actively avoid these big feelings. Once you disconnect from the emotional discomfort, you store that emotional energy within your body, until you’re ready to ‘sit with it’.

This infers you need to get comfortable with the uncomfortable.

When those big feelings arrive, I recommend this simple tip – sit quietly and perform some breath work — even if only breathing in slowly and sighing on the outward breath. There’s so much scientific research that demonstrates that just ‘sighing’ can deflate that heavy and uncomfortable emotional balloon.

2. What’s the story?

So, you’ve decided to become serious about taking responsibility for improving your emotional intelligence, and you’ve been identifying what those big feelings are. You’ve been taking some deep breaths.

The next step is to sit with those feelings and record them in your journal. When we first begin to explore the emotions, people report to me they are not sure where to start. You may commence with a word, or write a story about the felt emotion. You may even choose to write a ‘fuck you’ letter.

It might be a word, or perhaps a statement, or even a story. Sit with the emotion for as long as possible to gain an awareness of what it is you are feeling.

Be sure to ask yourself “What, not why”. “What?” supports you to become curious and look for solutions. A “Why?” question has you looking in the rear view mirror of the past.

3. How strongly does the body react in response to the emotion?

Ok, so you’ve named the big feeling and started to become aware of what it’s all about. Now it’s time to ascertain where you feel it in your body.

This can be tricky when you find yourself sometimes stuck in your head with too many thoughts — it’s so easy to become disconnected from the feelings within your body when your head is busy.

This step is especially important as you continue to acknowledge what feelings and where they reside — because then you will understand if some are on a repeat loop for you to re-experience.

If this is the case ask yourself how often you are feeling that big feeling, say for example anger. 

Take a good look at its intensity and frequency, because big feelings that visit all the time get in the way of your relationships.

4. How long does the emotion visit?

When you begin to explore what is stored in the feels bucket, you should also begin to gauge how long it takes for that emotion to start to be felt or become most noticeable. Remaining present and simply allowing yourself to become curious enables you to not react or activate your subconscious survival program. 

When you can observe what you feel, and how long it lasts, you can then recognise the true impact of not attending to the emotional visitor.

I recommend documenting the duration and frequency of how often a triggering emotion surfaces. This will gift you the understanding that a feeling might be activated every now, or you may become aware that when you are triggered, you are smacked around the back side of the head daily. 

Understanding the frequency of your triggering emotion, and how long it lasts, will actively contribute to the mental energy you will require to become motivated to let it go.

5. What do you believe?

Did you know that what is contained in our belief system is housed in our subconscious? You can make changes, but this needs to be done consciously.

You have to work for it by acknowledging the feelings as they arise and then reflecting on how they affect your behaviour. It’s only then you can understand whether the stress story is real or relevant for your life today, versus appropriate for when you first experienced that feeling.

When it comes to your emotional response towards things, certain people and/ or yourself, you need to ask yourself to what extent your beliefs about those feelings and subsequent behaviours influence your opinion and actions. 

Do these beliefs promote your ability to do something or stop you in your tracks? To what extent do your emotions and the events change your long-term behaviour?

6. How does my reaction affect others

Once you get the hang of reflecting on your big feelings and where they are stored and reflecting on your beliefs, you may like to observe how your reactions affect those people around you.

As you begin to comprehend how your subconscious reaction might impact others, you become more motivated to pause your response and make behavioural changes that are positive and reaffirming for your relationships.

Conclusion

The reality is that we all have big feelings. My wish for you is that you can utilise these six questions to begin gently undertaking an exploration of your emotions that arise.

Learning about your subconscious emotional programs can motivate you to make big changes and therefore increase your Emotional Intelligence.

Want to read more like this?

This is My Roar – signed copies of my first published book can be purchased from this website.

  • Self Reflection – A little Look Within – click here
  • 8 Hot Tips How To Journal – click here
  • Can You Risk Not Stepping Up To Mother yourself? – Click here

Prefer to listen to a podcast?

Karen has a free public podcast channel entitled “I Am Changeing” that stores resources for clients.

Click here for this episode.

About Karen

Change Facilitator

Karen Humphries is an advanced Kinesiology Practitioner, Wellbeing Coach, Hypnotherapist (including psychotherapy), Resource Therapist (Ego State), Intuitive Meditation Facilitator, and trainee Counselor (Mental Health).

Karen is a published author of This Is My Roar.

She is a self-confessed laughaholic.  She loves being of service to the world with her humorous and positive approach to life, encouraging people to ‘choose to change and bloom from within.’ 

Karen Humphries, Change Chick, Change Facilitator, Kinesiology, Wellness Coach, Australian Bush Flower Essences, LEAP Facilitator, Trauma, Public Speaker, Cancer Ambassador, Blooming From Within, Traralgon, Victoria, Gippsland

More Than Just A Beat

More Than Just A Beat

by | Aug 1, 2024 | Self Development

The Power Of Sound For Healing

Sound waves are therapeutic because they can penetrate anything solid and travel energetically long distances. Whilst not a quick fix, sound can reduce or shift stress in the present moment and soothe your parasympathetic nervous system to rest and digest life.

There is abundant research to highlight that sound is exceptional for reducing anxiety and restoring calm in the nervous system. So it’s therefore great for improving sleep, concentration, and anxiety.

Sound therapy is not new, and has been used innovatively throughout the centuries. Sound can be used with specific therapeutic goals and also greatly improve health and wellness.

Sound can be instrumental music, singing or even using tuning forks, meditation bowls, or sound baths (eg gongs, drums etc). In principle, sound therapy utilises sound waves that mimic vibrations found in nature, such as ocean waves, wind blowing through the bush, and other organic sounds produced by plants, animals, and insects.

Sound healing works by stimulating the parasympathetic nervous system, the neurological wiring responsible for digestion, procreation and rest. The sound waves influence the vagus nerve and enteric nervous system to slow down your breath rate and your heart rate. The flow-on effect is that you enter into an almost trance-like state of deep relaxation.

Add a smile to that relaxed state and hold it long enough to laugh, and your body makes serotonin. That’s right, you become your anti-depressant!

My hot top is to create a playlist

There is a lot of psychological research to demonstrate that certain frequencies and rhythms can elicit emotional responses. For instance, a study published in the journal “Emotion” found that low-frequency sounds might be more likely to induce sadness, while high-frequency sounds can invoke happiness or excitement.

One landmark study in the journal “Psychology of Music” demonstrated that music could evoke many emotions, from joy to sadness, fear to disgust. The brain processes musical elements like melody, tempo, and rhythm to evoke emotional states. 

Play a single track over and over whilst experiencing a particular emotion, cue Bridget Jones self-loathing herself and eating biscuits, and your brain can create muscle memory to reinvoke the emotion upon playing the sound.

When I’m working with clients, I explain it’s essential to create a playlist that varies the tracts you listen to, so that you aren’t creating negative emotional associations with sound. When working with clients I only play soundtracks that have specific healing frequencies, and most often will not play soundtracks with lyrics — relaxation music only.

If you’re wondering what frequencies could support you to create change in your life here’s a list!

I recommend Solfeggio Frequency sound, as it’s geared to target specific frequencies within the mind and body. Simply visit Spotify or YouTube, and search solfeggio frequency + issue eg anxiety, guilt, concentration, space clearing etc.

Solfeggio Frequency 528 Hertz is useful for influencing prana/chi transformation, miracles, and DNA repair. This frequency helps to increase life energy, clarity of mind, and awareness, helps to awaken/activate creativity, deep inner peace, imagination, intention, intuition, and repair DNA.

Solfeggio Frequency 852 Hz is useful for supporting the listener to return to spiritual order. This frequency helps you to see through life’s illusions. Opening up to Spirit. Cells can begin to transform into a higher-frequency operational system.

Solfeggio Frequency 396 Hz is useful for creating harmony, oneness, and unity as well as liberating guilt and fear. This frequency supports you to shift from grief to joy. Assists in clearing hidden blockages, and subconscious negative beliefs, and achieving goals.

Solfeggio Frequency 174 Hz is useful for the listener to reconnect to their light and create a unification with Spirit. This frequency helps to reduce energetic and physical pain. Helps energetic stability.

Solfeggio Frequency 639Hz is a restorative frequency for connection, and communication and can support reconnecting within relationships. This frequency helps to re-harmonise community and relationships including family, friends, partners etc. Enhances communication (including cellular communication), understanding and love.

Solfeggio Frequency 741 Hz is a useful sound for awakening intuition. This frequency supports problem-solving, and solutions, and helps to clear toxins and electromagnetic radiation from the cells. Stepping into self-expression.

Solfeggio Frequency 417 Hz is useful for undoing situations and facilitating change. This frequency helps to cleanse traumatic experiences and the destructive influences of past traumas and events. Encourages optimal cell function. Allows you to step forward and change your life.

Conclusion

No matter the circumstances in your life, if you need to quickly restore calm in your life (not whilst driving), try sound waves to create change within your inner world- they are more than just a beat!

Listen to the audio version via the “I Am Change-ing” Podcast – click here

First published with Illumination, a Medium Publication. Click here this piece.

Want to read more like this?

This is My Roar – signed copies of my first published book can be purchased from this website.

Self Reflection – A little Look Within – click here

8 Hot Tips How To Journal – click here

Can You Risk Not Stepping Up To Mother yourself? – Click here

About Karen

Change Facilitator

Karen Humphries is a Kinesiology Practitioner, Health & Business Coach, LEAP & NES Practitioner, Intuitive Meditation Facilitator, and published author. She is a self-confessed laughaholic.  She loves being of service to the world with her humorous and positive approach to life, encouraging people to ‘choose to change and bloom from within.’ 

Karen Humphries, Change Chick, Change Facilitator, Kinesiology, Wellness Coach, Australian Bush Flower Essences, LEAP Facilitator, Trauma, Public Speaker, Cancer Ambassador, Blooming From Within, Traralgon, Victoria, Gippsland

How To Create Healing Balance For The Modern Soul

How To Create Healing Balance For The Modern Soul

by | Jul 16, 2024 | Self Development

Within our human experience, being constantly exposed to information to be processed, and a never-ending list of things to do, it’s essential to create a flowing harmonious balance between your mind and your body. This balance not only enhances your overall well-being but can also support you to live your life in a more fulfilling and productive way.

There is a symbiotic relationship between the mind and body. There is a myriad of scientific evidence to demonstrate that neglecting your mind or your body, can adversely affect the other, causing potential physical and mental health issues. Individuals who nurture both can achieve a state of equilibrium that promotes resilience, clarity, and longevity.

One of the primary reasons to strive for mind-body harmony is the impact on mental health. Stress, anxiety, and depression are often exacerbated by physical neglect. Regular physical activity, proper nutrition, and adequate sleep are fundamental practices that can significantly improve mental health.

Exercise, for instance, releases endorphins, the body’s natural mood lifters, which help reduce stress and anxiety. A balanced diet ensures that the brain receives the necessary nutrients to function optimally, while sufficient sleep aids in memory consolidation and emotional regulation. When the body is well-cared for, the mind can operate at its best, leading to improved cognitive functions and emotional stability.

Additionally, achieving harmony between the mind and body can enhance physical health. The mind plays a vital role in how we perceive and respond to physical ailments. Practices such as mindfulness, meditation, yoga or even Qigong, can reduce the perception of pain and improve the body’s ability to heal.

A calm and focused mind relaxes the nervous system, which leads to better decision-making regarding health habits, such as choosing nutritious foods, adhering to an exercise routine, and avoiding harmful behaviours. This holistic approach ensures that the body remains strong and resilient, capable of supporting the mind through life’s challenges.

Fostering harmony between the mind and body is essential for overall well-being. It creates a foundation for mental clarity, emotional balance, and physical health. By adopting practices that nurture both aspects, individuals can lead more harmonious and fulfilling lives, better equipped to handle the stresses and demands of daily living. In the end, a balanced mind and body can unlock the full potential of a person’s capabilities, leading to a healthier and happier existence.

Mind-body therapies offer a holistic approach to wellness. These therapies blend mental and physical practices to enhance overall health. These therapies focus on the interconnectedness of the mind and body, emphasizing that mental and emotional well-being directly impacts physical health.

I have studied several popular mind-body therapies, including kinesiology, clinical hypnosis, clinical resource therapy, as well as intuitive meditation. Within my clinical practice, I utilise a variety of tools to support clients to explore, balance and heal the mind and body within. I hold space for participants to choose to change and bloom from within.

Examples of Mind-Body Therapies

Kinesiology

Kinesiology is a stress diffusion modality that utilises muscle monitoring. This modality merges the principles of traditional Chinese Medicine with modern science to assess and improve physical, mental, and emotional health. The use of muscle monitoring enables the practitioner to identify sources of stress, or imbalances within the body and mind. 

Monitoring of muscles provides the practitioner access to the person’s subconscious via the biofeedback mechanisms of the muscle fibres and neurology and ultimately connection to the brain. The muscle response can access information for anything that the practitioner has studied, for example anatomical, physiological and psychological stressors within the person.

Practitioners identify where stress is stored and work with the client to consciously develop personalized treatment plans that may involve nutritional advice, stress management techniques, and targeted exercises. The benefits of kinesiology include enhanced physical performance, reduced stress, and improved emotional resilience.

The kinesiology practitioner therefore removes stress roadblocks and returns the client to their natural state of recuperation. Therefore kinesiology doesn’t heal or fix you, the modality tools are designed to enable the practitioner to assist you to remove the stress in a gentle and relaxing manner so that you heal yourself.

No two sessions are ever the same because we are always changing. We are in a constant state of evolution, adapting to the world around us. Kinesiology can therefore work on the client as a whole and address mind and body stresses to support the client to achieve balance within.

Karen is a Professional Member  + Buiness Mentor of the Australian Institute Kinesiology (AIK) and also a registered Business Mentor with Kinesiology Association New Zealand (ANZ).

Clinical Hypnosis

Hypnosis is a therapeutic technique that uses guided relaxation, intense concentration, and focused attention to achieve a heightened state of awareness, often referred to as a trance. In this trance state, individuals are more open to suggestions, which can be used to alter behaviours and perceptions.

Within a clinical setting, hypnosis can be utilised therapeutically to clear unwanted habits, negativity within the subconscious belief system, as well as negative emotions.

Whilst hypnosis works with the conscious and subconscious mind, it has been proven effective in treating various conditions, including anxiety, chronic pain, and phobias. The benefits of hypnosis include increased relaxation, improved mental clarity, and the ability to change negative thought patterns.

Karen is a Professional Member of Clinical Hypnosis Australia.

Meditation

Meditation is an ancient practice that involves focusing the mind to achieve a state of deep relaxation within the body, mental clarity, and a deeper sense of self. There are various forms of meditation, including Heart Meditation, Mindfulness meditation, Transcendental meditation, and guided imagery.

Regular meditation practice has been shown to reduce stress, enhance emotional health, and improve concentration. The benefits of meditation extend to lower blood pressure, improved sleep quality, and a greater sense of overall well-being.

Karen is a Professional Member of Meditation Association Australia.

Positive Benefits for Healing and Balancing the Mind and Body

Mind-body therapies offer a myriad of benefits that contribute to both mental and physical health. These therapies promote relaxation, reduce stress levels, and enhance emotional stability.

By fostering a deeper connection between the mind and body, individuals often experience improved physical health, such as better immune function, reduced chronic pain, and enhanced recovery from illness.

Additionally, these therapies can improve mental clarity, increase emotional resilience, and foster a greater sense of inner peace and balance.

Five Tips for Balancing Your Body and Mind

Here are five tips for you to balance your mind and body at home.

Practice Regular Meditation: Dedicate at least 10–15 minutes each day to meditation. Choose a quiet space, focus on your breath, and let go of distracting thoughts. Consistent practice can significantly reduce stress and enhance mental clarity. 

Engage in Physical Activity: Incorporate regular exercise into your routine. Activities like yoga, tai chi, or even a daily walk can help release tension, improve mood, and boost overall physical health.

Prioritize Sleep: Ensure you get 7–9 hours of quality sleep each night. Create a relaxing bedtime routine, avoid screens before bed, and maintain a consistent sleep schedule to promote restorative rest.

Stay Mindful: Practice mindfulness throughout the day by paying attention to your thoughts, emotions, and physical sensations. This awareness can help you manage stress and stay connected to the present moment.

Seek Professional Guidance: Consider working with a certified practitioner in mind-body therapies such as a kinesiologist, hypnotherapist, or meditation instructor. They can provide personalized strategies to help you achieve optimal balance and wellness.

Conclusion

Incorporating mind-body therapies, tools and techniques into your daily life can lead you to profound mental and physical health improvements. When you recognize and nurture your connection between the mind and body, you can empower yourself to achieve a harmonious balance supporting overall well-being.

Want to read more like this?

This is My Roar – signed copies of my first published book can be purchased from this website.

Self Reflection – A little Look Within – click here

8 Hot Tips How To Journal – click here

Can You Risk Not Stepping Up To Mother yourself? – Click here

About Karen

Change Facilitator

Karen Humphries is a Kinesiology Practitioner, Health & Business Coach, LEAP & NES Practitioner, Intuitive Meditation Facilitator, and published author. She is a self-confessed laughaholic.  She loves being of service to the world with her humorous and positive approach to life, encouraging people to ‘choose to change and bloom from within.’ 

Karen Humphries, Change Chick, Change Facilitator, Kinesiology, Wellness Coach, Australian Bush Flower Essences, LEAP Facilitator, Trauma, Public Speaker, Cancer Ambassador, Blooming From Within, Traralgon, Victoria, Gippsland

Are you tired of being everyone’s problem solver?

Are you tired of being everyone’s problem solver?

by | Jul 12, 2024 | Self Development

5 Tips To Detach & Step Back To You

I’m having many therapeutic conversations within my professional clinic right now. As a clinical practitioner, I support clients who call themselves ‘fixers’. These people genuinely feel they are called to fix others. My role as a therapeutic facilitator is to help clients create a safe space for them to reflect on their situation and become curious — especially to determine whether being of service to others is costing them. 

I create a therapeutic space that invites clients to reflect on their thoughts, feelings, behaviours and actions. Here’s some example questions that I ask-

  • Do you find you are THAT person that everyone unloads their stories to?
  • Do you find yourself unable to escape as people drag you into their drama dance?
  • Do you feel like your ears could bleed having to listen to the same old broken record of victim stories where people feel stuck?
  • When you help out someone and they take you for granted, want more or don’t say thanks, how do you make sense of that?
  • How does being of service to others work for you and your energy levels?
  • Does this leave you feeling overwhelmed?
  • Do you feel obligated to help out or save others?
  • How much of your energy do you invest in problem-solving for others instead of charging your batteries?
  • Does servicing others before you meet your own needs leave you feeling tired, flat or overwhelmed?

Here are some tips to detach from the drama dance of others and look after yourself first.

When you first recognise that servicing others first before you care for your own needs first, you can feel overwhelmed. It would be human nature if you were wondering how you would withdraw or limit your actions.

Consider these steps to support you stepping back from over-commitment and meet your needs first.

1. Set boundaries

It’s lovely you’re of service to others. But there’s a lovely saying that summarises the need to prioritise yourself “You can’t pour from an empty cup”. To instigate change you have to create a boundary for yourself. There has to be a line in the sand.

Before you instantly agree to help another, consider the following and ask yourself –

  • “Do I want to do this thing?”
  • “Does it suit me to do this thing?”
  • “Do I have the time and energy resources to fulfil this obligation?”

2. Pause before diving into commitment

When your answers are not instantly “Yes” to the questions above, then that should be motivation to pause and reconsider your involvement in others before investing in yourself.

Those ten seconds that pass when you take a slow deep breath in, and slowly breathe out, allow your brain to switch off the survival reaction, and reactivate your solution-orientated frontal lobes. Creating pause moments allows your brain space to consider what you want before agreeing to meet the needs of others first.

3. Review your calendar

Look at your calendar and find time to meet your needs first before agreeing to help anyone else. This will ensure you have time to fill your cup first.

Additionally, taking that ten-second breath (referenced above) affords you the moment to not feel compelled to instantly say yes, and then regret the commitment later. That slow breath enables you to calm yourself and verify you’d like to help and offer what suits you.

4. Active listening

Whilst this is a therapeutic practitioner skill, active listening is where you listen to what is being said verbally and non-verbally. When practiced correctly you are displaying empathy for the other party, which enables the person to feel heard and validated. 

Active Listening also affords you the capacity to observe someone’s drama dance, without joining them in that chaos cha-cha. Listening is a subtle action whereby you can observe rather than invest in another.

It’s a gift to observe someone in their pain because you can choose whether you fix them or empower them. Sometimes when a person is in pain and overwhelmed, they simply need to find the words to express their pain — they don’t need you to fix them. This can be empowering for you both as the other person finds their solution.

5. Focus on what you need

I am often drawn to the metaphor used by airlines, ‘assign your oxygen mask first’. You have the power, control and choice to fix yourself first before you invest your time and energy in being of service to others.

Additionally, the moment you feel compelled to help others, you can ask both yourself and the other person “What do I need in this moment?” This question allows you to become curiously specific at that moment and often is the first stepping stone to creating forward momentum on a healing journey.

6. Embrace the discomfort of change

Whilst change is inevitable, it is the one constant source in our lives. Many avoid the space of change because it is uncomfortable. However, the discomfort is where we are learning the lessons and gaining the evidence to motivate us to move forward.

The discomfort of change is the space where healing takes place

Conclusion

If you are tired of servicing others before caring for yourself, perhaps it’s time to explore how these tips can support you to detach from the drama dance from others. 

Listen to the audio version via the “I Am Change-ing” Podcast – click here

First published with Illumination, a Medium Publication. Click here this piece.

Want to read more like this?

This is My Roar – signed copies of my first published book can be purchased from this website.

Self Reflection – A little Look Within – click here

8 Hot Tips How To Journal – click here

Can You Risk Not Stepping Up To Mother yourself? – Click here

About Karen

Change Facilitator

Karen Humphries is a Kinesiology Practitioner, Health & Business Coach, LEAP & NES Practitioner, Intuitive Meditation Facilitator, and published author. She is a self-confessed laughaholic.  She loves being of service to the world with her humorous and positive approach to life, encouraging people to ‘choose to change and bloom from within.’ 

Karen Humphries, Change Chick, Change Facilitator, Kinesiology, Wellness Coach, Australian Bush Flower Essences, LEAP Facilitator, Trauma, Public Speaker, Cancer Ambassador, Blooming From Within, Traralgon, Victoria, Gippsland