Family Conflict – how to Thrive through arguments

The picture postcard view of family life is always roses round the door, laughing together in mutual admiration. But we all know that family life can usually be a hotbed of simmering anger and resentment. Relationship dynamics – husband/wife/partner, parents/children, step-relations, best friends, housemates – whatever the connections, arguing is a situation where we all find ourselves sooner or later – and it’s not pleasant.
How often do we get frustrated and angry at someone because we want to get our point across and they are simply not ‘getting it!’ Similarly, the converse is true, when someone wants us to do something, or be someone that we are not, and we do not want to change the way we are. Our desire for control is strong, yet we feel powerless to be able to change their opinions in any way – therefore we get angry.
The trouble is, when these arguments happen again and again, they soon begin to erode our own sense of self, and just make us feel paranoid, belittled, attacked. The lower our self esteem, the more these interpersonal conflicts can affect our emotional well being, our stress levels. We question ourselves, even if we don’t want to!
Equally we fear being judged by the very people who are meant to love and support us no matter what. This fear of being judged puts us on the defensive, makes us paranoid.
Thrive is a perfect programme for all the family to go through if there are issues of conflict and control. It helps families to rediscover a more natural and harmonious sense of growing together, in which limiting belief systems are quickly identified and deconstructed, to be replaced with more empowering, constructive and forward looking belief systems. However, even if your family unit was resistant to the thought of ‘Thriving’, it absolutely gives the individual a greater grasp on their own thinking and cognitive abilities, developing greater strength and power in overcoming conflict.
Look at this quote from the research paper ‘Paranoia and the Structure of Powerlessness’, Mirowsky & Ross, 1983.
“Belief in an external locus of control is a learned, generalised world view that encompasses a sense of powerlessness, strain and self-estrangement. It is learned in the course of everyday life and is the first step in the descent to paranoia. The individual who believes in external control is readily moved by events and experiences to the next step: mistrust.”
“In the case of paranoia the person senses a negative relationship with a set of persons in the social environment. The perception may be correct or it may be a delusion, although it seems likely that such a delusion has self-fulfilling tendencies (Kohn, 1973: Lemert, 1962). In either case, the perception itself is real and represents a deep alienation of the person from at least some of the people in his or her social world.”
Coming through any conflict intact is down to you creating an internal locus of control, increasing your self esteem and lowering your social anxiety.
These arguments tend to be with your nearest and dearest. Those closest to you can sometimes be your worst enemies – not in the way that they want to hurt you, but because 99% of the time they are having their own battles with limiting belief systems, distorted thinking and increasing anxiety, and we tend not to pretend all is well with those nearest to us.
When you are badly managing your thinking, your stress levels can go through the roof. The more stressed you get, the less perspective you get on a situation. You have the snow globe effect with thoughts spinning uncontrollably round and round in your mind, you get angry and frustrated. The more stressed you are, the more in the red you are, the quicker you’re going to get angry. And we all know that being angry is the worst possible state to be in when having a difficult ‘discussion’ with someone you love.
And as the research says above, your (negative) relationship becomes a self-fulfilling prophecy. You become hypervigilant about all the negative things that ‘could’ be said – regardless of whether or not they are said. (We’ve all had the feeling that words are put into our mouths, or the person we’re arguing with only see what he/she wants to see).
So, other than raising your self esteem, lowering your social anxiety, and developing an internal locus of control, what else can we be doing to effectively manage our thoughts during times of stress?
1. Recognise these limiting traits in the person you are arguing with, and realise that what they are saying are more a result of their own limiting beliefs, desire for control and mismanaged thinking.
2. Don’t confuse your desire for control with gaining a sense of powerfulness – they are two completely different things. Recognise that you cannot control another’s thoughts, words or actions, in the same way that they cannot control yours. However, you CAN control the way you react to others.
3. Get a copy of the Thrive Programme workbook and read the chapter on stress and anxiety to understand not just how to control yours, but rather how not to create it in the first place! The less stressed you are, the less likely a simple discussion will escalate into a full blown argument.
4. Recognise the paranoia and hypervigilance in your thinking. Remember, the more your focus on the negative, the less perspective you’ll have overall.
5. Don’t turn into a ‘significant other’. Use positive, empowering language.
6. Finally, DON’T OBSESS about what has been said in an argument. Don’t turn it over and over in the mind, ‘chewing the arse off it’. Choose to move on, and not dwell. And if the attacks on your own self esteem have been particularly virulent, then go straight back to processing your positives, to recharge that self esteem battery. This is all about building psychological resilience, and the more recharging you do, the stronger you’ll be (and ultimately less recharging will be needed in the future!).
If you feel that your relationships and family life is suffering through emotional conflict, stress and anxiety, then a course of Thrive will help the whole family to feel more in control and powerful about resolving conflict without the need for arguments. Call me (Kate) anytime on (00 9)0 544 3298466 to talk through in more detail how.

Self esteem as a key to weight management

Are you on first name terms with your muffin-top?

Bingo wings in a flap?

Or on a mission to put on a few pounds and get back into the ‘healthy’ range?

Research shows that high self-esteem is significant in helping you to achieve weight-related goals. Psychologists believe it’s our reaction to setbacks that will determine our eventual success.

Self-esteem is about how you think about you; it’s a feeling and not just a number on the scales. This is something that The Thrive Programme helps with.

High self-esteem enables you to embrace a healthy eating plan with confidence. It means you will feel motivated to ‘pick yourself up’ again and persevere after a setback. With low-self-esteem you feel worse for longer.

Having high self-esteem means you can keep your weight management both in control and in perspective.

When people with high self-esteem have a ‘blip’ on a diet, they view it as such and move on. With low-self-esteem you are likely to feel defeated, to feel like a failure and give up. People with low self-esteem will beat themselves up about perceived ‘diet fails’, especially if you’re also something of a perfectionist.

Struggling with a lifestyle change without robust ‘psychological foundations’ (including self-esteem), you may start to believe you can never be fitter and healthier. You will seek comfort in the ‘bad habits’ that you’re trying to escape in the first place. Happiness really isn’t found at the bottom of a Cadbury’s Crème Egg…. And no you don’t need to eat four of them to prove this!

While drumming up willpower to jump start a diet is within most people’s grasp, this only works while your new habit is in the spotlight – the willpower soon wears off, especially when you have a meltdown moment. It is therefore crucial that you have the skills & backup to maintain a change once the initial enthusiasm wears off. The ability to build and maintain self-esteem is one of these skills and a key to you achieving your goals.

The best news? High self-esteem is within your grasp (and therefore so is that bikini body!) In as little as TWO WEEKS, by following The Thrive Programme you will learn how you can build your self-esteem – even if it’s at rock bottom now.

The Thrive Programme is good for your emotional well-being as a whole and it helps you to get the most out of life. In all cases we want you to ‘thrive’ and overcome whatever obstacles are stopping you at the moment.

This article was originally featured on thriveprogramme.org

Yo-yo Dieting – Why oh why?

FAILED BROKEN DIETS – CONSTANT DISAPPOINTMENT IN YOURSELF – SCALES THAT HAVE GONE UP AND DOWN YEAR IN YEAR OUT – INCESSANT SELF LOATHING – YO-YO DIETING – BINGE EATING – COMFORT EATING – INSIDIOUS WINE CONSUMPTION………

Have you ever considered that your weight issues are nothing to do with food and exercise, but the psychological barriers you inadvertently build to ‘protect’ yourself. Probably many of you know this to be the case, but doing something about it seems impossible. In fact, when it comes to your weight, you are feeling pretty powerless.

Do any of the following situations apply to you:
You can’t just have one biscuit, you have to have the whole packet! If you break your diet, you might as well not bother continuing at all – it’s already ruined! You might as well scoff for the rest of the day/week/weekend!
You are feeling a low, or stressed, so the only way you’re going to feel better is if you eat a bar of chocolate, or a glass of wine, NOW! (This is a strong trait for those who comfort eat).
OMG! Why did I have that piece of chocolate cake???!!! I’ve COMPLETELY ruined my diet. I’m going to put on soooooo much weight. I’m a COMPLETE AND UTTER failure.

If these sound familiar, now is the time to GROWiT – Get Rid of Weight Issues & Thrive!
This specially formulated online training programme is based on the Rob Kelly Thrive Programme, and teaches you the fundamental psychological reasons WHY you are constantly going through these vicious weight loss-gain-loss cycles. Once you have that understanding, you learn skills and techniques to help you ‘grow’ strength and resilience that will not only help you lose weight, but which will also have a profound effect on all other areas of your life. In short, you will start to THRIVE!

This is NOT a diet and weight loss programme. This is about getting a grip on your thinking, and applying it to those areas in your life where you feel powerless and out of control.

If you are interested in hearing more, email me on hypnotherapyinturkey@hotmail.com, and I will send you further information, costs and instructions on how to join the programme.

10,000 Hours and Counting!

Sshhhh! Don’t tell my husband, but I’ve developed a bit of a crush. A couple of weeks ago we went to my favourite Turkish store, D&R Books, where I laid my hands on the last Malcolm Gladwell book that I had not yet read – David and Goliath.
I am truly in awe of the way this man’s mind work, and how he is able to work his way round so many varied and misleading wrong turns to get to the final truthful nugget of an issue. He takes our world and looks at it from every obscure angle – angles that most people do not even know exist.
But most importantly, he does not spout fluffy, spiritual, magical nonsense which has no evidence at all to back it up. Rather he goes to the psychologists and unearths what many policy makers and money men would prefer to cover up – the real truth of what is going on.
One of my favourite ‘stories’ is from his book Outliers, where he talks about the 10,000 hour rule, based on a piece of research done psychologist K.Anders Ericsson at Berlin’s Academy of Music.
They divided the school’s violinists into three groups. The first group were the crème de la crème, with the potential to be world class performers. The second group were considered ‘good’, and the last group included those who would probably end up as music teachers. Information was then taken about the age they started playing, and the hours per week they practised.
Everyone from all three groups started playing around the same age – five years old – and initially practised for about the same amount of time – 2-3 hours per week. However, at about eight years old things began to change.
The students who would end up the best in class began to practise more than everyone else – six hours by age nine, eight hours a week by age 12, 16 hours a week by age 14, increasing until by age 20, when they were doggedly practising for well over 30 hours a week. In fact, by the age of 20, the elite performers had each totalled 10,000 hours of practice. The ‘good’ students totalled 8,000 hours, and the future music teachers totalled just over 4000 hours.
What this piece of research demonstrates is the amount of effort and dedication that is required to succeed. To be the best of the best, musicians, performers, entrepreneurs, inventors, writers – anyone and everyone – need to comply to the 10,000 hour (see Malcolm Gladwell’s Outliers for more information).
Inventor Thomas Edison made several hundred attempts at designing the light bulb until he got it just right. When asked by a newspaper reporter: ‘How does it feel to have failed 700 times?’ the great inventor replied: ‘I have not failed 700 times. I have not failed once. I have succeeded in proving that those 700 ways will not work. When I have eliminated the ways that will not work, I will find the way that will work’. What a fantastic example of someone processing something positively!
It was also Thomas Edison who coined the phrase: “Genius is one percent inspiration and 99% perspiration.”
This all underpins my own view that in our instant gratification, results oriented society, we want and expect things to happen as close to immediately as possible. We want to know something, we Google it. We start to get anxious if someone doesn’t answer our text messages/emails/Facebook comments within minutes. We are assailed by instant make over shows which transform our homes, gardens and ourselves in 60 minutes. We’re constantly being sold dramatic weight loss programmes which promise that you’ll lose 7lbs in 7 days. We want 15 minute meals. We have 24 hour rolling news channels.
We rarely tolerate the discomfort of not knowing. Or denying ourselves.
When we feel down or fed up, we want something that is immediately going to make us feel better. “Emotionally distraught people indulge their impulses because they hope that indulgence will bring pleasure that may repair their mood and dispel distress.” Tice, Bratslavsky & Baumeister, 2001.
For many of us this involves food (of usually the wrong kind!), cigarettes, a glass or three of wine. Because the result of instant gratification means that you momentarily feel better, you reinforce your belief that a particular substance has those ‘healing, magical qualities’. So next time you feel crap, you reach for those same healing, magical substances. And so begins the vicious cycle.
I can’t help thinking that someone like Malcolm Gladwell would approve of the Thrive programme – the fact that it is evidence based, the fact that it teaches people how to dig deep and develop reserves of self efficacy and resilience.
After all, we all just want to be happy. But being happy takes effort – at least 10,000 hours worth of effort, but more likely a lifetime’s worth!.
The good news is – the more we learn how to create our own happiness by putting in all this effort, the more it becomes second nature, so ultimately less effort is required. Being happy eventually becomes implicit in everything we do.

Don’t Let Your Inner ‘Twit’ Control Your Life

Let Thrive show you how to take control of your thoughts

I have recently been re-reading some of Roald Dahl’s stories with my seven year old son, and hooting at the antics of that rather repulsive couple, The Twits. I couldn’t help thinking though what kind of life Mrs Twit might have had if she had gone through a course of Thrive when she was younger.

Now Mrs Twit had a ‘fearful ugliness’. But as Dahl was quick to point out, she was not born ugly, she had actually had a nice face when she was younger. She had grown uglier the older she got, and Dahl had a very profound explanation for this. He wrote:

“If a person has ugly thoughts, it begins to show on the face. And when that person has ugly thoughts every day, every week, every year, the face gets uglier and uglier until it gets so ugly you can hardly bear to look at it.

“A person who has good thoughts cannot ever be ugly. You can have a wonky nose and a crooked mouth and a double chin and stick-out teeth, but if you have good thoughts, they will shine out of your face like sunbeams and you will always look lovely.”

Now Mrs Twit is a particularly repulsive character being used by Dahl for comic effect, but his words are very wise and we would do well to remember them in the context of the Thrive programme. When someone walks into my office who has all the physical attributes of a successful attractive person, yet their whole body language and spoken language is negative and depressive and cloaked in failure and doom and ugliness, then I just know that their mismanaged ugly thoughts are compelling them to don their ‘ugly’, ‘shit-tinted’ spectacles. When turned onto one-self, these shit tinted glasses can have significantly negative effects on the way you feel about yourself, the way you feel about other people, and ultimately about the way you feel about life as a whole.

As we all know and experience at times, the more negative you feel about life, the more difficult it seems to extricate yourself from that downward spiral. As Lyobomirsky and Tkach (2004) so eloquently put it in their research, – “Numerous studies over the past two decades have shown that repetitive ruminations about the implications of one’s depressive symptoms actually maintains those symptoms, impairs one’s ability to solve problems, and ushers in a host of negative consequences.”

The younger, prettier Mrs Twit had so many ugly thoughts about herself and life in general, that her self esteem only allowed her to marry a man she thought she deserved – the ‘foul and smelly’ Mr Twit. And together they perpetuated each other’s ugly approach to life. Their only ‘joy’ in life was to play cruel and disgusting tricks on each other.

Poor Mrs Twit. You can only imagine how her younger, prettier self may well have once dreamed of leading a happy life. But for those caught in a whirlpool of negativity and stress and anxiety, any chance of happiness can only seem like an increasingly unattainable concept. And once on that slippery slope it is easier to just keep slipping down into a depressed and self-flagellating pool, than it is to stand tall and fight it.

And so you get caught in the vicious circle of unhappy, negative, depressive thoughts, feelings of powerlessness, feeling physically and mentally tired, anxious, stressed and unable to cope, and too weak and unmotivated to do anything about it. As a result your immune system is weakened, and opens you up to every bug and virus going. (Anybody who wants to look into the mind-body connection need just Google psychneuroimmunology, PNI).

So don’t be a Mrs Twit and let those ugly thoughts take control and ruin your life (and looks!). You can be powerful over your own thoughts, and the Thrive programme is uniquely positioned to make you understand why, and how you can take control.