How to stop teeth grinding

If left untreated, teeth grinding (also known as bruxism) can lead to dental damage like worn teeth, increased sensitivity and even loss of teeth. It can be painful too, causing jaw pain and headaches. Often affecting you in your sleep, the condition can be your body’s way of telling you that you have high stress and anxiety levels.

If you suspect you’re grinding your teeth in your sleep, here are the next steps you can take to help you stop.

Address the cause

The first step to stopping is to understand what’s causing you to grind your teeth. For this, you should speak to your doctor or dentist. If the problem is physical (for example, to do with the alignment of your teeth, jaw or a side-effect of medication) your doctor will advise you on solutions.

If the cause is stress and anxiety, this is your cue to look at your lifestyle and see how you can reduce stress.

Make lifestyle changes

Taking regular exercise to reduce stress, drinking less alcohol and quitting smoking can all help to prevent bruxism. Think about ways you could reduce unhealthy habits that may be making you more stressed and create new, healthy habits instead.

Reduce stress and anxiety

As we’ve mentioned, stress and anxiety are often big factors when it comes to bruxism. Try to reduce your stress levels with mindfulness and self-care. If you’re struggling with severe stress and anxiety, you may find it helpful to speak to a counsellor.

Decide on a treatment plan

Speak to your doctor about your treatment options and decide together which approach would be best for you. There are several options available, from mouth guards to behavioural therapy. For many sufferers, a combination of approaches works well.

Consider hypnotherapy

Teeth grinding is an unconscious act normally triggered by stress and tension. The aim of hypnotherapy for bruxism is to use suggestion techniques that will re-pattern the thoughts that lead to teeth grinding. Hypnotherapy can also be used to address the root cause of your teeth grinding by reducing stress, encouraging relaxation and reducing anxiety.

See your dentist regularly

To ensure your teeth are staying healthy and aren’t getting damaged, be sure to visit your dentist regularly. They will be able to look for signs of damage and can let you know if they suspect your bruxism is improving or getting worse. Seeing your dentist often will also allow them to spot any problems early, allowing them to treat them before they get worse.

Hypnotherapy – how can it help children and teenagers?

Many of us understand how hypnotherapy can support us. From easing anxiety and sleep disorders to anger management and addiction, there are lots of concerns that can be addressed with hypnotherapy.

If you’ve ever wondered how hypnotherapy can support children, you’re not alone. Here at Hypnotherapy Directory, we’re often asked about hypnotherapy for children. We decided to shed a little light on the subject with the help of Andy Cox, a hypnotherapist and fully qualified member of The International Society of Paediatric Hypnotherapists.

Just like adults, children and teenagers deal with a lot of struggles, but sometimes, Andy says, it takes us a while to notice.

“Any anxiety that a child is struggling with might go unnoticed until, not surprisingly, the child develops a behaviour that is at odds with our idea of how things should be. This is when we tend to realise that there is a problem.” Says Andy.

These behaviours can include thumb-sucking, bed-wetting, night terrors, stuttering, eating issues and nail-biting. Other issues that can affect young people include stress, exam nerves, low self-confidence, bullying, anger issues and phobias. Andy explains that addressing issues early is key.

“Early resolution of anxiety is recommended to stop these problems being adopted as normal habits and therefore affecting them for their entire life.

“A child suffering with tension and anxiety would in all probability hold beliefs at a subconscious level that would trigger various inappropriate habits. Hypnotherapy strategies can really help to target these subconscious issues. By using hypnotherapy the child can be helped to come to terms with these feelings and take care of the underlying beliefs.”

Why is hypnotherapy well suited to children?

The reason hypnotherapy is particularly helpful for children, Andy tells me, is because they are more open to it.

“They are more likely to enjoy daydreaming than grown-ups and have active imaginations. Because children are used to being in a similar state they can normally enter a state of hypnosis very quickly, whereas it might take adults considerably longer. During the hypnotherapy session, children can employ the power of their imagination freely. They utilise the hypnotic state to visualise and create imagery of their difficulties.”

While hypnotherapy for children can indeed be effective, Andy stresses that it’s essential for the child to want to take charge of their problem behaviour. If a young person is simply going along to the session to keep their parent or caregiver happy, they’re unlikely to get the best outcome.

However, being involved in the process as a parent or caregiver is important, “Throughout the process, the attendance and involvement of the parent or carer is essential as a parent’s apprehension about their child’s behaviour can often bring further anxiety to the situation.”

As a parent, if you have any questions about the hypnotherapy process, your hypnotherapist will be able to explain this to you before the session. Rather than explain in detail to the child how hypnotherapy works, Andy says children are more interested in the result than the process.

“Whenever the child asks ‘What’s going to happen?’ I simply state that they are going to just relax and be calm and that I am going to help them to use the power of their own imagination to discover ways to react differently to the issue that they have.”

Using positive affirmations, stories and even using a hero or character from TV, Andy says children accept the ideas with enthusiasm. He also explains that older children also tend to be open to working with their imagination, although the process needs to be modified to fit their more developed thinking patterns.

To help children continue their work from the session, Andy tells me he often records a relaxation session, “Often when we work together I record a relaxation session which you are able to then take away on CD or MP3 to help enhance the work we have done. In fact, quite a few parents claim that when they listen to this with their child they find themselves feeling very relaxed too!”

Introducing children and young people to hypnotherapy early can be an ideal way to help them learn tools and techniques they can use well into adulthood.

3 tips to help you handle your pre-wedding nerves

It’s supposed to be the happiest day of our lives. If you stop to think about it, that’s a lot of pressure right there. How on earth are we meant to handle not only our own expectations, but the expectations of those around us? It’s like we have this need for everything to be perfect, or else…or else what? What is it we’re afraid of happening, if something goes the slightest bit off plan?

Pre-wedding anxiety is completely normal. We all feel nervous from time to time. It’s no wonder that, after months of planning, stress, and an endless stream of decisions, you’re feeling a little on edge. Your (or your partner’s) nerves aren’t a sign that you are getting cold feet; for many of us, they are a completely natural part of the process.

We spoke with Clinical Hypnotherapist and Psychotherapist, Katie Mahey, to discover her top tips for how you can handle wedding anxiety in the run-up to your big day.

“The build-up to your wedding can be a stressful time for brides and grooms. There is so much to think about, consider, organise and of course pay for! Although it’s completely normal to have some nerves or anxious feelings before your wedding and hosting your event; sometimes anxious feelings can take over the fun of planning the wedding.

“Some brides and grooms begin to dread their big day, due to the fear of ‘what might go wrong’, the fear of ‘messing up the vows’, ‘being the centre of attention’, as well as the initial pressure of making sure everything is well organised.

“Luckily, there is something you can do to stop these pre-wedding nerves taking over your big day. Speaking with someone objective such as a therapist can help rationalise your feelings. Whilst it’s really normal to have some nerves about the biggest day of your life; feeling overly anxious can also be a hindrance to enjoying your special day!

“Hypnotherapy is amazing at reducing unwanted anxiety, building your confidence and preparing you to enjoy your day to its fullest. As hypnotherapy is a super quick working therapy, it doesn’t matter if you only have a few weeks to go until the big day. Some clients only need one or two sessions to get them feeling how they want to feel, so don’t worry if your wedding is just around the corner. Personalised recordings can also be made and sent to you, and I am helping brides and grooms get prepared from all around the country, via the fantastically helpful Skype.

“Alongside the hypnotherapy, I always give my clients a few tips with how to manage any unwanted anxiety on the lead-up and on the day itself:

1. Notice your breathing. Stop what you are doing, close your eyes if you can and breathe in for 4 seconds, and out of 6 seconds. Repeat this 3 times, this will instantly help you feel calmer! The more you physically relax, the more you can mentally relax.
2. Allocate a ‘worry window’ into your day. Give yourself 10 minutes a day to do all of your worrying. So if any unhelpful thoughts pop into your head outside of your worry window, park your thoughts and tell yourself you will do your worrying in the allocated time!
3. Get physical. Try to find time for some physical activity that is not wedding related. This is not only good for your physical well-being, but for your emotional well-being as well as boosting your confidence!

“It’s not just the couple getting married that are feeling nervous about an upcoming wedding, best men and father of the brides may have the pressure of delivering a fantastic, confident speech! The heartfelt speech you envision is possible, with a confidence boost from hypnotherapy.”

How to help someone having a panic attack

If someone you care about is experiencing panic attacks, it can be very difficult to know how to help. Especially if you are with them when they have a panic attack, you may not know what to do or what to say to help them calm down.

Here we’ll talk you through some of the ways you can support them.

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Learn more about their condition

Having a better understanding of what it is they’re going through can be immensely helpful for both you and them. Without knowing how anxiety works, it can be difficult to understand why your loved one reacts the way they do in certain situations.

The great news is, you’re in the right place! Being here and reading this shows a great commitment to helping your loved one. We have more information here on anxiety.

Help them find support

When someone is struggling with anxiety, the idea of reaching out to a professional can feel overwhelming. Offering your support here could help them make this vital step. You could show them the information you’ve found and see if they want assistance searching for a hypnotherapist, or you could help them make a doctor’s appointment.

Let them know that help is available and that there are several different approaches out there. Avoid pressuring them however and remember, it is ultimately up to them if and when they do seek help. Gentle encouragement and support is key.

What to do when they have a panic attack

If you suspect they are experiencing a panic attack, there are a few things you could try. Of course, if you are in any doubt and are worried it could be a physical problem, don’t hesitate to call for medical assistance.

• Try to stay calm yourself and remember, panic attacks cannot harm them.
• Gently remind them that this is a panic attack and that you are there for them.
• Encourage them to focus on their breathing. Try breathing with them – slowly, deeply and gently (over-breathing can make things worse). You can also count out loud or tell them to watch your arm as it moves up and down.
• Get them to engage their physical senses by stamping their feet on the ground.

After the worst part is over, encourage them to sit quietly until they feel better. It may help to play some calming music too.

Look after yourself

It can be easy to forget about yourself when someone you care for is struggling, but you know the saying “You cannot pour from an empty cup”? Well, it’s true – if you stop looking after yourself you’ll feel tired, stressed and may end up unwell yourself. Ensure you have someone to talk to, include relaxation into your routine and don’t hesitate to seek support yourself.

How to help a child having a panic attack

Children may not understand the complexities of anxiety and panic attacks, so experiencing these issues can be very distressing. If your child experiences a panic attack, there are ways you can help. Below is an article from Happiful magazine that may help:

7 ways to help a child who is having a panic attack

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Simply letting the person struggling know you’re there for them can make a huge difference. Taking the time to learn about what they’re dealing with, listening to them and gently encouraging them to get further support all goes a long way.

How does hypnobirthing work?

We were thrilled to hear that Prince Harry and Meghan Markle have welcomed their son to the world and were even more thrilled to discover that Meghan may have used hypnobirthing techniques during labour.

A popular approach from the Royals (it was rumoured that the Duchess of Cambridge, Kate Middleton, used the technique too), hypnobirthing aims to reduce tension and stress during labour, both of which can make delivery difficult.

Using self-hypnosis, breathing techniques and a shift in mindset, hypnobirthing combines a number of techniques to make birth a more positive experience for parents. We speak to clinical hypnotherapist Abigail Rogers to find out more.

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Hi Abigail, can you briefly explain what the aim of hypnobirthing is?

Hypnobirthing focuses on reducing the anxiety around birth as much as possible and learning to enter a state of deep relaxation. During birth, this allows our subconscious mind to relax and take over the process as it’s naturally designed to do, rather than our fear ‘fight or flight’ response kicking in.  

What are the benefits of hypnobirthing?

When we’re able to remain calm and relaxed in labour, we produce beneficial birth hormones like oxytocin and endorphins (natural painkillers) which, in turn, help the body relax and do what it needs to do as quickly and comfortably as possible.

Hypnobirthing women tend to report that their labours are calmer, faster, less traumatic and they seem to require fewer medical interventions – it often seems to lead to calmer babies and better outcomes for postnatal mental health, as well!

Can you tell us about your personal experience with hypnobirthing?

I gave birth to my first son three weeks after completing my training in hypnotherapy – so I was able to use my own hypnobirthing relaxation track, along with my knowledge of the psychology and physiology of birth to create my own hypnobirthing ‘programme’ for his birth.  

Sure enough, it was very quick and straightforward and we get lots of comments on what a calm and happy little boy he is! I’m looking forward to the arrival of our second baby, any time now, and will definitely be hypnobirthing again – in fact, it’s really helped me stay calm and well throughout pregnancy so has already paid off!

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Hypnobirthing is a versatile technique that works with most birth plans and encourages partners to take an active role too. This can be a lovely way of involving both parties in the birth. The relaxation techniques can also be practised before birth, helping to reduce anxiety and tension in the time leading up to the birth.

While hypnobirthing won’t necessarily make the experience of delivering a baby pain-free, it gives your body and mind a great chance to feel calm, in control and entirely capable.

Every parent is different and what’s important is for you to find an approach to childbirth that suits you. Explore your options and see what resonates with you and what feels good as a family.

How hypnotherapy can support recovery from alcohol addiction

Acknowledging that you misuse alcohol is a big step and one that should be commended. Addiction is complicated but can be overcome. The first port of call for many is a trip to the doctors where advice can be given.

Treatment for alcohol addiction often involves looking at what may have caused your addiction as well as creating management techniques to stay sober. Support groups can be a big help here. Talking to others who can relate to your experiences and having the opportunity to share tips and tricks can be incredibly valuable.

Talk therapies like cognitive behavioural therapy may also be recommended to help you gain more insight into your thoughts and behaviours. Hypnotherapy is another tool you can add to your arsenal, helping to change unhealthy habits and keeping you focused on your recovery.

What is hypnotherapy?

This approach works on a subconscious level, helping to alter negative thought patterns and change behaviour. In a typical session, your hypnotherapist will help you settle into a state of hypnosis (deep relaxation). Once you’re in this state, your subconscious will be more open to suggestion. At this point, your hypnotherapist can offer more positive suggestions to help you break negative habits.

This is just one example of how hypnotherapy can be used, other techniques such as regression may also be used to help you understand where and when your addiction first formed. Having a greater understanding of what lead you to have an unhealthy relationship with alcohol can be integral to your recovery.

Rather than just trying to ‘stop drinking’, hypnotherapy looks at the root of the problem and help change deep-seated behaviours.

“Hypnosis reaches into your mind and puts in suggestions that help you break the addiction at the source. While the body does carry a physical addiction that demonstrates itself through cravings, hypnosis can help reduce the sensations so that it becomes easier to resist alcohol.”

– Alcohol addiction and how to combat it with hypnosis by Biodun Ogunyemi ANLP, BNLP, SNLP, C.H, Dip.Hyp

How can it support recovery?   

Hypnotherapy during your recovery can help to reinforce the changes your making and help you avoid drinking. During your recovery, you may also find your addiction triggers come up. For example, if stress contributed to the development of your addiction, you’ll need to be mindful of your stress levels when in recovery.

Hypnotherapy for stress can help here, helping you feel more relaxed, calm and in control. Often hypnotherapists will teach you self-hypnosis, so you can use the techniques you’ve learnt to reduce stress outside of the session.

If you used to rely on alcohol to feel confident when socialising, going out again whilst in recovery can feel daunting. Again, this is something hypnotherapy can help with. Helping to combat negative self-talk and instil self-belief on a subconscious level, find a hypnotherapist who can help with confidence.  

When it comes to addiction recovery, it’s all about taking small steps forward and figuring out what approach works best for you. If you’ve never considered hypnotherapy before – learn more about it and book a consultation with a hypnotherapist. They’ll be able to talk you through the process and outline how they can support you.

Coping with night time anxiety

Those with anxiety will be well aware of the way the condition can cause thoughts to spiral and consume. Moving at a dizzying pace, these anxious thoughts can lead to physical symptoms such as chest pain, heart palpitations and nausea. It’s no wonder then, that when anxiety strikes at night, sleeping can feel impossible.

Night-time anxiety can be triggered by the thought of a busy day tomorrow, a conversation that happened earlier in the day or even the fear of not getting enough sleep (for people with insomnia, feeling anxious about sleep itself is common).

Sleeping generally requires a calm mind and a tired body. With anxiety, adrenaline pumps around the system waking both body and mind. You may find yourself fidgeting in bed, tossing and turning while your mind races.

If this scenario sounds similar, please know that you’re not alone. In the depth of night, it can feel like you’re totally isolated, but many people struggle with this and there are ways to cope.

If you haven’t spoken to your doctor about your anxiety already, this should be your first port of call. They will be able to guide you and offer different treatment options. Speaking to a professional can help you cope better with anxiety in general and may well lessen your night time anxiety.

Below we’ve put together a few self-help steps to try when anxiety is keeping you up at night.

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Do some deep breathing / meditation / self-hypnosis

When we’re feeling stressed, we take shallow breaths and this can cause physical symptoms of anxiety like dizziness and chest pain. Try deepening your breath and focus on breathing from your belly.

Breathing out for slightly longer than you breathe in helps you to physically calm down and often this can calm your thoughts too. Meditation and self-hypnosis can also help here, anything that encourages you to be mindful and relaxed.

Try progressive muscle relaxation

This is a popular technique to encourage relaxation and can be particularly helpful if you’re feeling agitated. Focus on one muscle group at a time, from head to toe, tensing your muscles before letting them relax. This combined with some deep breathing should help you to feel calmer.

If this doesn’t work…

Get out of bed

Lying in bed, wide-awake and worrying night after night will eventually cause you to link the two in your mind. You’ll associate your bed with worrying and being awake. To break this association, get out of bed when you’re struggling to drop off and go into another room.

Keep the lighting low and avoid looking at screens. As tempting as it may be to catch up with your social media feeds, devices like your phone and laptop emit blue light which will keep you awake.

Write it out

Instead of scrolling on your phone, try getting a pen and some paper to write about how you’re feeling and what you’re worried about.

Often writing about a problem helps you figure out what action you can take, or (if there is no action you can take) it can help you let the thought go.

Write whatever comes to your mind and keep going until you feel it’s out of your head and see if you feel ready to try going back to sleep.

Read

Reading is a tried and tested way to help you feel ready for sleep. Get comfortable on the sofa and read some fiction. Avoid anything related to work as this may get your mind whirring and that’s not what you want for a peaceful night’s sleep. Fictional stories provide gentle escapism without stimulating the mind too much.

When you feel sleepy again, get back into bed and…

Listen to a podcast / relaxing music

If you struggle to get to sleep in silence, try listening to a podcast or some relaxing music. We love Calm’s sleep stories. Having a soothing voice in your ear telling a story can help you shut out your internal chatter and drop off to sleep.

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How hypnotherapy can help

Hypnotherapy is a tool to help change habits and unhelpful ways of thinking. It involves a hypnotherapist putting you into a state of hypnosis (very deep relaxation). In this state, your subconscious is more open to suggestion and your hypnotherapist can use techniques to help change thought patterns (for example that night time is an anxious time).

Many people find hypnotherapy helpful for both anxiety and insomnia. Your hypnotherapist may also teach you self-hypnosis which you can use outside of sessions when you’re struggling to sleep.