Hypnotherapy for Habits: Using CBH to Rewire Your Brain and Transform Your Life.

Coaching and Hypnotherapy in Ilminster, In Yeovil and Online From Martock, Somerset, UK

Introduction

Habits can often be good. Always putting your keys back in the same place is a great one (as I know from bemused experience in my household…..). As is remembering to get up to get yourself to work. And on time too. Bonus!

But some habits are not so great and can have a detrimental effect on our lives.

Hypnotherapy has become an increasingly popular form of therapy for breaking unwanted habits, such as smoking or overeating. Cognitive Behavioural Hypnotherapy, in particular, is a form of cognitive-behavioural therapy (CBT) that uses hypnosis to help individuals identify and change negative thought patterns and behaviours that contribute to the habit. By focusing the client’s attention inwards, hypnotherapy can help to redevelop the way the brain processes information and responses. And, ultimately, break the habit for good.

What is Hypnotherapy and how does it work to break habits?

Hypnotherapy has become an increasingly popular form of therapy for breaking unwanted habits, such as smoking or overeating.

Hypnotherapy is a form of therapy that uses hypnosis to induce a state of inwardly focussed attention and heightened suggestibility. This allows you to focus upon your inner thought processes and emotions and make positive changes in your life. Cognitive Behavioural Hypnotherapy (CBH) is a specific form of hypnotherapy. It combines the principles of cognitive behavioural therapy (CBT) with hypnosis to help you break negative thought patterns and habits.

CBT is a well-established form of therapy. It focusses on changing negative thinking patterns and behaviours to promote positive change (Hofmann et al., 2012). When combined with hypnosis, the effects of CBT can be amplified (Kirsch et al., 1995).

In this article, I will explore the benefits of hypnotherapy for breaking habits, specifically through the use of CBH. I’ll examine the underlying principles of CBH and how it can be used to rewire the brain and transform your life.

Understanding Habits

What are habits and how they are formed?

Habits are behaviours that we engage in repeatedly, often without conscious thought or effort. These behaviours are learned through repetition and become automatic over time. Habits can be beneficial (like putting your keys back in the right place…). Or harmful (such as smoking), and breaking bad habits can be a challenge.

Habits are routine behaviours that are repeated regularly and tend to occur subconsciously. They are deeply ingrained in our daily lives and can have a significant impact on our overall well-being. Habits can be thought of as mental shortcuts that our brains use to conserve energy and streamline decision-making.

According to a study by Duke University, habits account for over 40% of our daily behaviours (Neal et al., 2006) . Who knew, eh?! That’s a lot of unconscious behaviours that we engage in. Every Day!

Our brains create habits by associating a specific behaviour with a particular cue or trigger. This process is known as associative learning. For example, we may develop a habit of reaching for a snack every time we watch TV. In this case, the cue is watching TV, and the behaviour is snacking. Over time, the brain links the cue and the behaviour, and the behaviour becomes automatic. Hence, for example, why we often discuss habitual behaviours when addressing weight management.

What types of habits are there?

Habits can be categorised into different types based on their nature and the context in which they occur. These are examples of some common types of habits:

• Personal habits: These are habits related to personal hygiene, health, and wellness. Examples include brushing your teeth, taking a shower, and exercising regularly.
• Professional habits: These are habits related to our work or profession. Examples include being punctual, staying organised, and being productive.
• Social habits: These are habits related to our social interactions and relationships. Examples include being polite, listening actively, and maintaining eye contact.
• Bad habits: These are habits that have negative consequences for our physical, mental, or emotional well-being. Examples include smoking, overeating, and procrastinating.
• Good habits: These are habits that have positive consequences for our physical, mental, or emotional well-being. Examples include eating a balanced diet, getting enough sleep, and practicing mindfulness.

Understanding the different types of habits can help us identify our own habits. Then we can determine which ones we need to change to improve our overall well-being.

Unhelpful Habits in the Workplace

We may sometimes think about unhelpful habits in our personal lives (such as snacking in front of the TV) but don’t always recognise our unhelpful habits in the workplace. These can have a significantly detrimental impact, not only on us, but on our colleagues and our employer.

Habits can have a significant impact on workplace productivity and success. Unhelpful habits can lead to poor performance, communication breakdowns, and missed opportunities. Here are some examples of unhelpful habits in the workplace:

Procrastination:

Procrastination is a common unhelpful habit that can cause stress and decreased productivity in the workplace. It is the act of delaying or postponing tasks that need to be done. Procrastination can result in missed deadlines, rushed work, and poor quality output.

Poor Time Management:

Poor time management habits can lead to missed deadlines, unfinished projects, and increased stress. It is important to prioritise tasks, plan ahead, and avoid multitasking to ensure that you make the most of your time in the workplace.

Negative Attitude:

A negative attitude can lead to a toxic work environment, decreased productivity, and poor morale. It is important to maintain a positive attitude and to focus on solutions rather than problems.

Lack of Communication:

Poor communication habits can lead to misunderstandings, missed opportunities, and decreased productivity. It is important to communicate clearly, actively listen, and ask for clarification when needed.

Distractions:

Distractions such as social media, personal phone calls, and non-work-related browsing can lead to decreased productivity and poor time management. It is important to stay focused and minimise distractions while working.

Lack of Initiative:

A lack of initiative can result in missed opportunities, decreased productivity, and lack of growth. It is important to take ownership of tasks, think creatively, and take the initiative to improve processes and procedures etc..

Resistance to Change:

Resistance to change can lead to missed opportunities, decreased productivity, and lack of growth. It is important to embrace change, adapt to new processes, and be open to new ideas.

You may recognise some of them in others or perhaps, just perhaps, even in yourself?

Breaking unhelpful habits in the workplace can be challenging for any of us. So it is important to recognise and address them to improve your productivity and success. By replacing your unhelpful habits with positive ones, you can create a more productive and fulfilling work environment.

Cognitive Behavioural Therapy (CBT)

What is CBT?

Cognitive Behavioural Therapy (CBT) is a form of psychotherapy that focuses on changing negative thought patterns and behaviours. It is based on the idea that how we think about a situation affects how we feel and behave. CBT aims to identify and change negative patterns of thinking and behaviour. These can contribute to a wide range of mental health problems, including anxiety, depression, and addiction.

Cognitive Behavioural Therapy (CBT) focuses on identifying and changing negative thought patterns, beliefs, and behaviours. It is a structured and goal-oriented approach that aims to help us overcome our emotional and psychological problems. It does this by teaching us practical skills and strategies. CBT is based on the idea that our thoughts, emotions, and behaviours are interconnected and can affect each other in complex ways. By changing the way we think about things, we can change how we feel and behave.

By helping us to identify and change negative thought patterns, CBT can empower us. Using CBT we can take control of our habits and develop healthier behaviours.

How does CBT help in breaking habits?

Cognitive Behavioural Therapy (CBT) helps us to identify the underlying beliefs and thought patterns that drive our habits. It then focuses on changing those beliefs and thought patterns to break the habit.

CBT assumes that habits are learned behaviours that are influenced by the environment and our beliefs and thoughts. The beliefs and thoughts that drive habits are often automatic and unconscious. Cognitive Behavioural Therapy helps us to become aware of these thoughts and beliefs, and to identify and challenge the irrational or unhelpful ones.

CBT is effective in breaking habits.

CBT is effective in breaking habits because it helps us to identify and challenge the thoughts and beliefs that contribute to the habit. Through CBT, we learn to recognise the triggers that lead to our habitual behaviour and develop strategies for coping with those triggers.

Cognitive Behavioural Therapy (CBT) is a form of psychotherapy that has been shown to be effective in breaking habits (Neal et al., 2006). CBT operates under the assumption that our thoughts, emotions, and behaviours are interconnected, and that negative thought patterns can lead to unhealthy behaviours, such as the development of habits. In CBT, clients work with a therapist to identify these negative thought patterns and learn how to replace them with more positive, productive ones.

Some ways that CBT can help to break habits.

One way that CBT can help us break habits is by addressing the underlying thoughts and emotions that contribute to the behaviour. For example, someone struggling with overeating may have negative thoughts about their body image and self-worth, which leads to emotional eating. By working with a CBT hypnotherapist, this person can learn to identify and challenge these negative thoughts, replacing them with more positive and realistic ones.

CBT also utilises behavioural strategies to help us break habits (Flessner, 2011). One such strategy is called stimulus control, which involves changing the environment in which the habit occurs in order to reduce the frequency of the behaviour. For example, someone struggling with smoking may be advised to avoid situations where they are more likely to smoke, such as social gatherings or after meals.

Finally, CBT also utilises self-monitoring techniques, where clients track their habits and progress towards breaking them. By keeping track of their behaviour, clients can gain a better understanding of the situations and emotions that trigger the habit, allowing them to make more informed decisions about how to address the behaviour (Heinicke et al., 2020).

Overall, CBT has been shown to be an effective treatment for breaking habits, with research indicating that it can lead to significant improvements in behaviour and overall well-being (Flessner, 2011) .

What techniques are used in CBT for breaking habits?

CBT uses various techniques to help us break our habits. The following are some of the most common techniques used in CBT:

Self-Monitoring:

Self-monitoring involves observing and recording one's behaviour, thoughts, and feelings. It helps us identify the triggers that lead to our habit and the consequences that result from it. By becoming more aware of our habits, we can develop a better understanding of the behaviours we want to change (Kazantzis et al., 2010).

Stimulus Control:

Stimulus control involves changing the environment in which the habit occurs to make it less likely to happen. This can include removing triggers or cues that lead to the habit, such as keeping unhealthy snacks out of the house or avoiding certain situations that trigger the habit.

Cognitive Restructuring:

Cognitive restructuring involves identifying and challenging negative thoughts and beliefs that contribute to the habit. By replacing negative thoughts with more positive ones, we can change their our and break the habit.

Behavioural Substitution:

Behavioural substitution involves replacing the habit with a more positive behaviour. For example, if someone has a habit of smoking after a meal, they could replace that behaviour with taking a walk or practicing deep breathing exercises.

Contingency Management:

Contingency management involves providing rewards or incentives for positive behaviours and consequences for negative ones. This can help us stay motivated and committed to breaking our habit.

Relaxation Training:

Relaxation training involves teaching us relaxation techniques, such as deep breathing or progressive muscle relaxation, to help us manage stress and anxiety that can trigger our habit.

Social Support:

Social support involves enlisting the help of friends and family members to provide encouragement and support during the habit-breaking process. This can also involve joining a support group or seeking professional help from a therapist or counsellor.

By using these techniques, CBT can help us break our habits and develop healthier behaviours. It is important to note that CBT is a personalised and collaborative process, and the techniques used may vary depending on each person and our specific habit.

Hypnotherapy

What is Hypnotherapy?

Hypnotherapy is a form of therapy that uses guided induction techniques to achieve a heightened state of awareness. The client is then more open to suggestion and can better focus their attention upon their inner world. The goal of hypnotherapy is to help clients?overcome a wide range of issues, including habits, by focussed attention and overcoming negative thought patterns and behaviours.

How does Hypnotherapy help in breaking habits?

Hypnotherapy is a complementary therapy that can be used in combination with CBT or as a standalone treatment to break habits. Combined with CBT, hypnotherapy (CBH) can be particularly effective in breaking habits because it helps clients to focus on the underlying beliefs and emotions that contribute to the habit.

Hypnotherapy involves a trained hypnotherapist guiding a patient into an inwardly focussed state of attention (hypnosis) and then making suggestions to the client to change their habits. During the hypnotherapy session, the therapist may use various techniques to help the patient focus upon their underlying thoughts, beliefs, values and emotions. Those techniques can include visualisations, positive affirmations, and progressive relaxation exercises. The hypnotherapist may also suggest new thought patterns and behaviours to the patient, which can help them break their old habits and replace them with new, healthier habits.

For example:

A person who smokes may have a deep-seated belief that smoking helps them cope with stress. Hypnotherapy can help the person to identify and challenge this belief and replace it with a more helpful one.

Hypnotherapy can also be used to strengthen a person's motivation to change a habit. During hypnosis, the therapist can suggest to the client that they have a strong desire to break the habit and that they have the ability to do so. This can help to counteract any feelings of helplessness or hopelessness that the person may have.

It is important to note that hypnotherapy is not a magic cure for habits. It requires the active participation of the client, and a willingness to change. Additionally, it is not suitable for everyone, particularly those with certain mental health conditions, such as psychosis or personality disorders. It is also important to choose a qualified hypnotherapist.

Hypnotherapy can be an effective tool in breaking habits. And when used in combination with CBT and other evidence-based treatments, it can form a comprehensive approach to breaking habits and improving overall well-being.

What techniques may be used in hypnotherapy for breaking habits?

There are several techniques used in hypnotherapy for breaking habits, including:

1. Suggestion Therapy: In suggestion therapy, the hypnotherapist provides positive suggestions to the client during hypnosis to help them break the habit. The suggestions are tailored to the clients’ specific needs and may include visualisations, positive affirmations, and guided imagery.
2. Timeline Therapy: Timeline therapy involves taking the client back to an earlier time in their life to identify the underlying values, beliefs, thoughts and emotions fuelling their habit. By exploring past experiences and emotions, the hypnotherapist can help the client develop a deeper understanding of their habit and identify strategies for breaking it.
3. Cognitive Restructuring: Cognitive restructuring involves identifying and challenging negative thought patterns that contribute to the habit. Through hypnotherapy, clients can develop new, positive thought patterns and beliefs that are more supportive of breaking the habit.
4. Ego-Strengthening: Ego-strengthening involves using hypnotherapy to help clients build confidence and self-esteem, which can be helpful in breaking habits. By strengthening the clients’ inner self, they can better resist the urges and triggers associated with the habit.

The Power of Combining CBT and Hypnotherapy

How does CBT and Hypnotherapy work together?

Combining CBT and hypnotherapy can be a powerful tool in breaking habits (Kirsch et al., 1995). While CBT helps us understand the thoughts and behaviours associated with our habits, hypnotherapy can help us use our inwardly focussed attention and reinforce positive changes. This combination can provide a holistic approach to changing long-standing habits and achieving lasting results.

One way in which CBT and hypnotherapy work together is by providing a more comprehensive approach to breaking habits. CBT can help us identify the triggers and situations that lead to our habits, while hypnotherapy can help us develop new coping strategies and reinforce positive behaviours. This can be particularly helpful for those of us who have tried to break our habits multiple times without success.

The combination of CBT and hypnotherapy can provide a powerful tool in breaking habits. By providing a comprehensive approach to breaking habits, we may be more likely to achieve lasting results. It is important to work with a qualified therapist who is trained in both CBT and hypnotherapy to ensure the most effective treatment approach.

Preparing for Hypnotherapy

What to expect in a Hypnotherapy session.

Hypnotherapy can be an effective tool for breaking habits, but it's important to know what to expect before beginning a session. During a hypnotherapy session, a trained hypnotherapist will guide you, through an induction, into a state of inwardly focussed attention (hypnosis). This state is similar to the feeling of being completely absorbed in a book or movie, where you may lose track of time and become completely immersed in the experience.

During this time, the hypnotherapist will work with you to help identify the underlying values, beliefs, thoughts and emotions that fuel your habit. And then develop new, healthier habits to replace it. This may involve guided visualisations, positive affirmations, and other techniques designed to change your thought patterns and behaviours at a subconscious level.

It's important to be aware that hypnotherapy is a collaborative process, and your active participation is key to its success. This means being open and honest with your hypnotherapist, following their instructions during the session, and being willing to make positive changes in your life.

How to prepare for a hypnotherapy session.

Before your first hypnotherapy session, it's important to find a qualified hypnotherapist with whom you feel comfortable working. Look for someone who is certified by a reputable hypnotherapy organisation.

If you have any questions you’d like answered do make a note of them beforehand and ask your hypnotherapist at the start of the session so that they can give you the information you need. They will be happy to discuss and queries or concerns you may have.

It's also a good idea to prepare for your session by setting a clear intention for what you hope to achieve. This might involve writing down your goals and bringing them with you to the session, or simply taking some time to visualise the positive changes you hope to make. Your hypnotherapist will help you to do that if you find that difficult on your own.

By taking these steps to prepare for your hypnotherapy session, you can maximise its effectiveness and set yourself up for success in breaking your habit and transforming your life.

Conclusion

Breaking habits can be a challenging process, but with the right approach, it is possible to achieve significant changes in behaviour. Cognitive Behavioural Therapy (CBT) and hypnotherapy are two effective methods for breaking habits.

When used in combination, CBT and hypnotherapy can be a powerful tool for breaking habits. Hypnotherapy has been shown to be effective for many people struggling with habits such as smoking, overeating, and anxiety. Hypnotherapy can also be done remotely, making it accessible to individuals who may not have access to in-person therapy.

Ultimately, breaking habits is a process that requires commitment and effort, but with the right approach and professional support, it is possible to achieve lasting change.

Wishing you much health and happiness.

Jan Sargent

Hypnotherapy for Habits;?Hypnotherapy and Coaching in Ilminster, Yeovil, Taunton, Bath, Exeter and all areas of Somerset, Dorset and Devon. In fact, anywhere in the UK!

Hypnotherapy for Habits. So Let’s Make A Start!

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References:

Flessner, C. A. (2011). Cognitive Behavior Therapy for Childhood Repetitive Behavior Disorders: Tic Disorders and Trichotillomania. Child and Adolescent Psychiatric Clinics of North America, 20(2), 319. https://doi.org/10.1016/J.CHC.2011.01.007

Heinicke, M. R., Stiede, J. T., Miltenberger, R. G., & Woods, D. W. (2020). Reducing risky behavior with habit reversal: A review of behavioral strategies to reduce habitual hand‐to‐head behavior. Journal of Applied Behavior Analysis, 53(3), 1225. https://doi.org/10.1002/JABA.745

Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427. https://doi.org/10.1007/S10608-012-9476-1

Kazantzis, N., Whittington, C., & Dattilio, F. (2010). Meta-analysis of homework effects in cognitive and behavioral therapy: A replication and extension. Clinical Psychology: Science and Practice, 17(2), 144–156. https://doi.org/10.1111/J.1468-2850.2010.01204.X

Kirsch, I., Montgomery, G., & Sapirstein, G. (1995). Hypnosis as an adjunct to cognitive-behavioral psychotherapy: a meta-analysis. Journal of Consulting and Clinical Psychology, 63(2), 214–220. https://doi.org/10.1037//0022-006X.63.2.214

Neal, D. T., Wood, W., & Quinn, J. M. (2006). Habits - A repeat performance. Current Directions in Psychological Science, 15(4), 198–202. https://doi.org/10.1111/J.1467-8721.2006.00435.X

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