Can you imagine yourself as a happy, healthy non-smoker?  

It seems to be the time of year when people are reflecting on their past year and thinking ahead about plans for the New Year. Maybe you are thinking about a new project, a vacation,  or a healthy lifestyle change such as quitting smoking. Let’s face it, the thought of standing huddled outside in the cold in January, trying to stay warm just to have a cigarette, is probably something that you could do without, for many reasons.

As there is a growing body of research showing evidence on the effectiveness of hypnosis and guided imagery, people are becoming more aware of hypnosis for smoking cessation.

Hypnosis has been found to be more effective than nicotine replacement therapy

Hypnotherapy is more effective than nicotine replacement therapy for smoking cessation: results of a randomized controlled trial.

Complement Ther Med. 2014 Feb;22(1):1-8. doi: 10.1016/j.ctim.2013.12.012. Epub 2014 Jan 6.

A study smokers showed that after a two-year follow-up, patients that quit with guided imagery were twice as likely to remain smoke-free than the placebo-control group. 

Guided health imagery for smoking cessation and long-term abstinence. Wynd, CA. Journal of Nursing Scholarship, 2005;37:3, pages 245-250.

You might think that smoking has done something positive for you such as:

  • allowing you to feel a part of belonging to a certain group of people
  • relieving stress, boredom, or helped you deal with uncomfortable emotions
  • keeping your hands busy
  • helping you maintain your weight, as you were smoking instead of eating

Through repetitive thoughts and actions, your mind has been programmed. Hypnosis helps people get into the learning brain wave state. In this state, people are open to learning new habits or behaviours.
With hypnosis people will not have to try not to smoke, they simply will not have the urge to smoke.
Hypnosis will help redirect your subconscious mind to achieve your goals in more positive and healthier ways.

Although it is recommended to have one or two follow up sessions to reinforce the changes habits,  many people get results from one session.

Hypnosis is known to be a quick, safe, and effective way to stop smoking permanently.

“Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality.” – Earl Nightingale

About the author ...

Ginette Andress has a degree in Biochemistry from the University of Waterloo, a Bachelor of Education from the University or Toronto and has been passionately teaching secondary school science and mathematics for 23 years. She received her Certification as a Consulting Hypnotist with the National Guild of Hypnotists.

The Cottage, the BBQ’s, the Patio’s, Oh My!

There exists a Canadian cultural norm where a beer, or two, is an integral part of summer. While a majority of people can socially enjoy alcohol, there are also those who cannot, by choice or otherwise. Working in the addictions field for the last 9 years, I have learned that there are two times a year when those who struggle with alcohol use, have the hardest time: Christmas and Patio Season.

Summer activities like BBQ’s, weddings, and those patios, can often be high-risk situations and a source of frustration. Many of my client’s often feel isolated and tell me they won’t be able to enjoy the summer “like everybody else.” However with some reassurance, a list of coping strategies, and a little bit of willpower, the summer can be just as fun, (and a whole lot cheaper!).

Over the years, clients have shared with me many different coping strategies that have worked for them, either to maintain their abstinence or to help them stay within their chosen limits.

  • Say NO (white lies are acceptable here; I’m on medication, I have a gluten intolerance)
  • Drink lower percentage of beer, buy a 12-pack instead of a 24, forego the hard stuff
  • BYOB; you’re in control of the alcohol content and the number of drinks you consume
  • Drink from that red cup or wine glass, but drink pop or juice instead – no one will know
  • Eat and/or drink non-alcoholic beverages in between each alcoholic drink
  • Arrive early at the party and leave early; arrive late at the party and leave early
  • Offer to be the DD – instant friend to many and you just saved lives

Like any coping strategy, some will work, other’s will not, it takes practice and some creativity. I also like to remind client’s of two things:

  1. If you have a medical condition not conducive to drinking (liver disease), you’re taking medication that interacts with alcohol, or have legal issues (DUI’s), drinking is not recommended. And
  2. People really don’t care as much as we think they do about our alcohol choices – if you are feeling pressured or are given a hard time about your decisions, perhaps it’s time to reevaluate the situation and those who are in it. 

If you are finding it difficult to stay within your personal drinking limits or you are worried about someone else’s drinking, please seek support and guidance from either your Family GP, or therapists like me.

I hope you have an awesome, fun, and safe summer!

~Jordan Smith, MSW, RSW

About the author ...

Jordan Smith received her Masters of Social work from the University of Toronto, specializing in both mental health and addictions. Jordan is focused on compassionate, strength-based, and client-centred care all while using a motivational and recovery-orientated approach.

Coping Strategies for the Holiday Season

Many clients over the years have disclosed how difficult the holiday season can be.  Many expressed worry about being triggered and relapsing back in to their addiction, they explained how they cannot attended events due to overwhelming anxiety, or they expressed how isolated they feel despite all the activities. As a therapist, I seek to empower my clients to take ownership over their experiences, finding new ways to work through it and deal with uncomfortable situations.  How do they do this? By planning ahead and utilizing simple coping strategies that can be adapted in many ways.  

Below is a list of some coping strategies that clients have used during the holiday season:

  • Be accountable: tell someone your plans (location, time) or better yet, take someone you trust to the event.
  • Limit money availability:  if money is a trigger, pre-plan the amount you’ll need (food/transportation) and bring that amount in cash, leaving debit/credit cards behind. 
  • Time Outs: anxiety/panic attacks can happen at any time, so if you feel one coming on (tightening of chest, shallow breathing, sweating), head to a quiet area (sometimes it’s the bathroom!), and give yourself a 5-minute time out. Breathe deeply, placing feet firmly on the floor. Ground yourself, bringing yourself back to the present moment. 
  • Schedule your time: planning ahead is vital when feeling isolated/lonely. There are many events going on through community and volunteer agencies, and churches. Also calling up a friend or a family member can be a wonderful reminder of the support and love you have in your life.  Being proactive and searching out activities you can do will help lessen the burden of feeling alone; make a list of activities you want to do this season and make it happen! 

Wishing you a healthy and happy Holiday season,

Better Health Clinic

About the author ...

Jordan Smith received her Masters of Social work from the University of Toronto, specializing in both mental health and addictions. Jordan is focused on compassionate, strength-based, and client-centred care all while using a motivational and recovery-orientated approach.

The Mind-Body Connection

The mind is a powerful thing, and the body is a powerful vessel.  Knowing the fierce connection between the two, they are truly powerful allies. The mind-body connection relates to how our health problems can affect our emotions, and how our psychological state can affect how well we treat, manage, or cope with our physical issues. Even simpler, how we think can effect how we feel, and how we feel can effect how we think.

As a social worker in the addictions and mental health field, I easily recognized and concluded very early on in my career that addiction and mental health issues are symptoms of something deeper. I have never met someone who has “just an addiction,” nor have I met someone who is depressed “just because,” it simply does not work that way. I have worked with hundreds of client’s suffering from depression and anxiety while also struggling with chronic pain and fatigue.  In turn, I have worked with client’s who suffered from debilitating migraines and misused alcohol in order to deal with flashbacks from childhood abuse.  Although their stories are different, the commonality of their underlying symptoms not related to their presenting issues, is truly remarkable.

With new research circulating through the medical field, many physicians are beginning to understand how their patient’s psychological state can influence their physical well-being. We know that depression and stress significantly reduces one’s immune system, particularly during difficult times of the year, like winter. Speaking to your doctor about your mental and physical health is vitally important, as well as to your Better Health Clinic practitioner. Evidence also supports that talking to a trained counselling professional about your issues and concerns, all within a non-judgemental and supportive environment, is conducive to a healthier you; improved psychological functioning equals improved quality of life.
In joining the Better Health Clinic team, a new pathway has been created, a holistic and integrated approach to your care. Our hope is that by introducing psychotherapy into our repertoire of services, if you suffer from chronic illnesses, pain, depressive or anxiety symptoms, you can now easily reach out for help and find the support you need. The mind-body connection is real, and we must start listening to what it’s trying to tell us.

The next time you have a stress head ache, a new and on-going pain, or you notice that you are spending more time in bed than usual, stop and ask yourself, what else could be going on?  Visit the Better Health Clinic to support and nurture your whole-self.

About the author ...

Jordan Smith received her Masters of Social work from the University of Toronto, specializing in both mental health and addictions. Jordan is focused on compassionate, strength-based, and client-centred care all while using a motivational and recovery-orientated approach.