Trying to find a black cat in a dark room

Image result for black cat in a dark room

What is your black cat?

  • Fear
  • Stress
  • Anxiety
  • Self Doubt

Is it difficult to find where it is?

Then perhaps it doesn’t exist…


Book Review :Mindfulness and Hypnosis –The Power of Suggestion to Transform Experience

I would just like to share my book review I wrote for my association. It’s good  to share.

Mindfulness and Hypnosis –The Power of Suggestion to Transform Experience

Author: Michael D. Yapko, PhD    Published by: W.W.Norton&Company Ltd. In 2011

Dr Yapko has written an intriguing account where he endeavours to bridge the gap between guided mindfulness meditation (GMM) and clinical hypnosis. Suggesting that despite the difference of backgrounds, they are essentially two halves of the same walnut drawing on shared experiential and suggestion-based approaches with focussed attention paramount to both GMM and hypnosis.

However whereas GMM has found considerable support and recognition in health and mental wellbeing settings (perhaps due to both its original Buddhist roots and clinical research highlighting its effectiveness); clinical hypnosis struggles to attain a similar standing as it still suffers from both the historic and modern sham practitioners and populist misconceptions of stage and entertainment shows.

Nonetheless, Yapko goes to considerable length to dissect and analyse GMM transcripts to highlight the hypnosis content, such as direct and indirect suggestions. Although his comparative account may be somewhat reductionist to the meditation process implying it is a form of hypnosis and perhaps misses the spiritual point and unique values of meditation to the individual.

Despite this Yapko makes a valid point that the label is not what is important, it is the process and outcome that counts. Therefore, through his well-structured composition, drawing on both scientific evidence and clinical judgement, Yapko provides the reader an opportunity to utilise different strategies to engage with clients and broaden both clinician and client resources towards greater attunement.

On a personal note, I found the book interesting, as I required some information about GMM to help me deliver mindfulness sessions in CUH Temple Street. I wanted to deliver these sessions with a hypnotic content and this book certainly helped justify my approach to the sessions highlighting the common ground hypnosis and GMM share. It also provided me with a plethora of excellent reference sources, which have been useful in expanding my knowledge of GMM and in the delivery of the hypnotic mindfulness sessions.

I would certainly recommend this book as an invaluable addition to any therapist’s library or indeed to anyone with an interest in GMM / Hypnosis.

The Little Things


  • So what if the traffic is gridlocked
  • So what if your boss shouts at you for being late
  • So what if you forgot your lunch and have no money to buy another one
  • So what if the kids are driving you crazy
  • So what if your life has not worked out just the way you thought it would

There is always Autumn Fall leaves to run through, it is not just for kids

Enjoy the little things


Are you 1 in 3 or 1 in 9?


As we approach World Mental Health Day on Saturday 10th October , please let me share some Irish mental health facts and 10 tips to boost your mental health resistance.

1 in 3 who attend a family doctor have a mental health aspect to their medical problem.

By the age of 65 1 in 9 will spend some time in mental health care.

10 tips to boost your mental health resistance;

  1. Have the courage to be imperfect
  2. Take time out for yourself
  3. Sign up for that course, join that club
  4. Be active everyday in as many ways as you can
  5. Spend time with people who make you feel good
  6. Laugh out loud each day
  7. Get a good nights sleep
  8. Share the work-load, get everyone involved
  9. Try to be positive and focus on things you can control
  10. Talk about your troubles and seek help early

Take care and do what you can one step at a time.

Mental heath week. Depression and Diet – 3 Brain Facts

thought power

Did you know the brain is made up of around 40% fat.The brain cells need to maintain their structures, therefore an adequate supply of unsaturated fat is needed to maintain health. Olive oil or rapeseed oil is best for cooking. Nuts and seeds for snacks.

Also did you know unlike any other organ the brain cannot use fat or protein as fuel – it can only use glucose. Therefore a steady supply of carbohydrates (which are broken down in the body to produce blood glucose) throughout the day is essential. Aim to eat little and often.

Tryptophan is one of the building blocks of protein and studies have shown that it can improve the mood of those suffering with depression. Therefore fill one third of your plate with protein ( fresh meat, fish, eggs , milk , low fat cheese, nuts, seeds, lentils and beans are all good sources).

Taking care of your body also helps take care of your mind. Relax and enjoy.

5 a day for Mental Wellbeing

5 a day

As it is mental health awareness week culminating in World Mental Health Awareness day on October 10th 2015 just like to share the recommended 5 a day for mental wellbeing.

Just like nutrition in our foods let us all support each other with the little things that might just make all the difference:

Give – Your Time , Your Words, Your Presence

Keep Learning – Embrace new experiences, See opportunities, Surprise yourself

Be Active – Do what you can, Enjoy what you do, Move your mood

Take Notice- Remember the simple things that give you JOY

Connect- Talk & Listen, Be there , Feel connected

We are all in this together…