ALIVE East Bay » Trina Swerdlow

Create an Abundance of Appreciation and Love

Trina Swerdlow — Sun, 29 Jan 2012 19:59:00 +0000

It’s February, a time when Valentine’s Day is celebrated and cupids abound. In fact, to get in the mood and begin writing this article, I decided to bask in the inspirational energy from a group of local cherubs. So, here I sit enjoying the ambiance of a darling cafe in Alamo—Cherubini Coffee House. As I settle into the cozy atmosphere, sculptures and paintings featuring cherubs surround me. Before long, my writing begins to percolate … alongside my delicious decaf latte.

Now, with Valentine’s Day just around the corner, I want to check in with you. How are you feeling? Are you excited to celebrate Valentine’s Day with a “special someone”? Or, are you feeling pressured to find the perfect gift and plan a romantic outing with your sweetheart (without burdening your credit card)? On the other hand, maybe you’re currently single and feeling a bit left out from all the hearts and flowers hoopla.

Either way, I suggest we all consider a broader view of Valentine’s Day—so that we express appreciation and love toward others throughout the month and the year. What a concept, eh? Now, don’t get me wrong, if you have a significant other, I vote for gobs of heartfelt nurturing and affection as well as a specific romantic celebration for Valentine’s Day as a couple. However, to explore a broader view, let’s start by … defining LOVE.

First, as mentioned above, love can describe romantic feelings we have toward another person, such as a “sweetheart” or a spouse. Next, love can describe feelings of affection, appreciation, and compassion toward various family members (including a spouse), a dear friend, or an animal (such as a pet). Meanwhile, a spiritual form of love can describe how we feel toward God or a Higher Power. And finally, love can describe a deep interest that brings us joy when we experience it. For example, you may love to hike in nature, to paint, to dance, to play a musical instrument, or to play softball.

So, how about letting this Valentine’s Day serve as an opportunity to let your loved ones know how important they are to you? Now, whether you’re married, cohabiting, widowed, divorced, or single…consider honoring various forms of love in your life. Maybe you let your loved ones know by expressing appreciation when you see them in person, or by offering sincere and affirming words written in an email or in a greeting card.

Speaking of greeting cards, I would like to tell you about a wonderful Valentine’s Day that I experienced as a kid. Ahh … this fond memory took place when I was in first grade — that’s when my classmates and I were given an assignment of each creating … a paper mailbag.

Now, let me explain. Initially, about a week before Valentine’s Day, my teacher, dear Mrs. Tundle, handed out pre-cut paper pieces that included punched holes around all of the edges. Next, she distributed long strands of red yarn to each of us. Then, Mrs. Tundle instructed us to connect the pieces of paper by “sewing” them together with our strands of red yarn. She demonstrated a threading technique that required no needle or sewing machine—just yarn, paper, and two tiny, semi-coordinated hands.

Just so you know, I’ve been a creative soul, as far back as I can remember—so transforming paper into a cool new object was exciting! Meanwhile, after all the sewing was completed and my classmates and I were each holding our handmade paper mailbags, we were given an additional assignment. Mrs. Tundle invited us to take our mailbags home, decorate them with crayons, and then fill them with little Valentine’s Day cards — one for each of our fellow classmates … and not just the kids we liked.

As you can imagine, when February 14th rolled around a week later—there was a delightful flurry of Valentine’s Day cards being exchanged by us kids. No one was left out. Then, at the end of the day I remember proudly and happily schlepping my bulging paper mailbag home. My mailbag, which was barely being held together by the red yarn, was literally brimming with adorable Valentine’s Day cards! On that special day, my classmates and I could be seen smiling from ear to ear (even those of us who were painfully shy). Most likely, each of us was brimming with feelings of acceptance … appreciation and LOVE.

Now, if you decide to take my Valentine’s suggestion to heart, then consider creative ways to let your loved ones know how important they are to you and how much you appreciate them. Finally, to further expand this model, let’s actively seek to lessen scarcity consciousness. In this way, as individuals, partners, family members, community members, and as “world members,” we will continue to create abundance by experiencing many, many profound forms… of appreciation and LOVE throughout 2012.

Trina’s Upcoming Workshop: If you have a goal of losing excess weight, then plan to attend Trina’s empowering Walnut Creek workshop (for women and men): Managing Emotional and Compulsive Eating—John Muir Women’s Health Center. Many forms of emotional hungers, including a hunger for LOVE, will be addressed during this inspiring workshop Wednesday, February 29, 6:30-8:30 pm. Cost: $40 (Includes Weight Loss: 2-CD set). Seats are limited—register today: (925) 941-7900 option 3. For more info, go to www.TrinaSwerdlow.com; click on “Private Sessions & Workshops.”

Trina Swerdlow, BFA, CCHT, is a Certified Clinical Hypnotherapist, an artist, and the author and illustrator of Stress Reduction Journal: Meditate and Journal Your Way to Better Health. Trina has a private practice in downtown Danville. She soulfully shares her creative approach to personal growth and passionately supports her clients in reaching their goals. You can reach her at: (925) 285.5759, or info@TrinaSwerdlow.com.

Certified Clinical Hypnotherapy services in California can be alternative or complementary to licensed healing arts, such as psychotherapy.

Weight Loss: Trade In Your “Magical Thinking” for a Solid Strategy

Trina Swerdlow — Sat, 31 Dec 2011 18:45:26 +0000

Ever hear yourself saying, “I know I shouldn’t eat all these salty chips right now, but tomorrow I’ll ‘eat light’ so I don’t gain weight”? Or this one: “I’m too tired to exercise today, but I’ll walk an extra half-mile tomorrow.” Or this tried-and-true excuse, “I worked hard today and deserve to relax in front of the TV and eat this ice cream with a few cookies—after all, tomorrow’s another day.”

Tomorrow, tomorrow, tomorrow.
I don’t know about you, but in my world tomorrow is never today. Unfortunately, procrastinating and wishing we were thinner won’t lead us to lose any excess weight. If it did, we’d all be walking around at our healthiest weights. Wishing without creating a solid strategy is often referred to as magical thinking.

Like my earlier examples, when magical thinking is combined with cravings for the wrong foods, unhealthy overeating habits, and a lack of exercise—it’s a surefire recipe to stay stuck and continue adding inches and pounds each year. Yikes!

The good news is, facing reality and getting on track TODAY is a great way to leave magical thinking and procrastination in the dust. And, having effective “tools in hand,” with a willingness to use them, is what propels us toward reaching our weight loss goals.

In my private practice, I offer solid strategies for people who are ready to trade in magical thinking for research-based weight loss tools. So, before we declare that we are simply unmotivated, “weak-willed dreamers,” let’s consider the fact that there may be some complex issues unconsciously driving our overeating impulses. Often, clients are surprised by what they learn about themselves in our sessions. During the personal growth process, in addition to focusing on releasing excess weight, we often explore how to:

Stop using food in an attempt to manage emotions
Track and celebrate progress toward small goals
Uncover negative core beliefs

Early in my work with weight loss clients, I often ask, “Do you have any limiting core beliefs?” A core belief is a positive or negative perception you have about yourself. For example, a positive core belief would be that you feel attractive or competent. A negative core belief would be that you feel unattractive or incompetent.

Often, people struggling with negative core beliefs don’t believe that they deserve their successes—and at a core level they feel like a failure. For this reason, deflecting compliments is a common response from people who carry a lot of negative core beliefs about themselves. Sadly, there’s simply no “intake port” to receive the positive information.

Unfortunately, negative core beliefs can keep us stuck in overeating cycles. These self-destructive cycles can perpetuate retaining our extra weight and create a sense of helplessness and hopelessness. Eventually, unless interrupted, our limiting core beliefs can become self-fulfilling prophecies. Uncovering negative core beliefs can be a way to address our “unconscious self-sabotage.”

What I love about offering hypnotherapy is that, through deep relaxation, my clients have an opportunity to explore underlying issues that often sabotage their goal reaching. Exploring under the surface of a challenging issue and addressing the roots can be extremely productive. As illustrated by many of my clients’ successes, unhealthy habits often lose their power when unconscious issues are brought into the light where conscious understanding and integration can take place.
Finally, why not step onto a path of action TODAY—rather than tomorrow? Call me if you’d like leading-edge tools and a “power partner” for your exciting journey toward reaching your weight loss goals. After all, isn’t it time to move beyond “magical thinking” and negative core beliefs…and claim the healthiest mind-body possible in 2012?

Join Trina and attend her upcoming Walnut Creek workshop for women and men: Managing Emotional and Compulsive Eating—John Muir Women’s Health Center: Wednesday, February 29, 6:30-8:30 pm. Cost: $40 (Includes Weight Loss: 2-CD set). Seats are limited—register today for this inspiring workshop: (925) 941-7900 option 3. For more info, go to www.TrinaSwerdlow.com & click on “Private Sessions & Workshops.”

Certified Clinical Hypnotherapy services in California can be alternative or complementary to licensed healing arts, such as psychotherapy.

4 Vital Secrets to “Stress-Less” Holidays

Trina Swerdlow — Sun, 04 Dec 2011 18:49:01 +0000

Have you noticed that combining unrealistically high expectations with the chaotic pressure of the season is a “perfect recipe” to create holiday stress? In addition, when insecurities are stirred into the mix of our holiday behaviors, the natural joyful flavor of the season…often soggily sinks to the bottom.

Can you relate? I sure can. Unfortunately, the holidays can escalate our stress levels—especially if we allow our own competitive (or perfectionist behaviors) to take over. Meanwhile, when we succumb to these stress-generating modes, we act out our insecurities and our vulnerabilities.

Furthermore, when we relentlessly push ourselves to check off tasks from our mile-long “to-do” lists—we often end up with intense holiday exhaustion that prevent us from enjoying (or appreciating) the moment. In this way, we transform a holiday—an uplifting celebratory event—into an exhausting drama!

So, now that we’ve illuminated the shadow side of the season (and hopefully clarified how we don’t want to spend our holidays), let’s focus on how we can create what we do want. Here are my 4 Vital Secrets to Stress-Less Holidays.

~ Mindfully G.I.V.E. ~

The acronym G.I.V.E. is an invitation to trade in holiday exhaustion for holiday exhilaration. This concept came to me during a recent morning meditation and it can serve as a reminder that… Generous Intentions = Vital Energy.

G: Generous

I: Intentions

V: Vital

E: Energy

Okay, let’s explore the individual aspects of G.I.V.E. now:

G: Practice opening your heart to an attitude of GENEROUS abundance.

When you open to a sense of generous abundance you shift away from scarcity thinking, such as: there aren’t enough positive resources—like attention, love, or joy—to go around. If you practice embracing sincere generosity, then you align yourself…with free-flowing abundance.

I: Ask yourself, what is my INTENTION for:

Buying (or making) a gift for someone?

Creating (or attending) a celebratory event?

First, notice if your intentions include perfectionist tendencies or being overly concerned with, “What will people think?” If you identify these stress-generating intentions, then remember that you can’t control what anyone else thinks. So, consider focusing your energies on what you can control.

Next, clarify and connect with positive intentions. For example, when it comes to gift giving: “I’m buying a gift for my brother to express love and care. I don’t need to compete with other family members by spending more than I can afford.”

And, when it comes to attending a celebratory event: “I’m going to my friend’s holiday party to connect with people I care about and to have fun. I don’t need to impress anyone to feel okay about myself.”

After clarifying your intentions toward various holiday activities (especially the ones that feel stressful), spend a few minutes jotting down your thoughts on paper. While writing, invite your own supportive wisdom to flow.

V: Nurture your VITAL needs. Maintaining your needs is essential year round—and crucial to create “stress-less” holidays. For example, remember these basic daily needs and:

Breathe deeply and slowly…to calm yourself (especially while sitting in holiday traffic)

Keep yourself well-hydrated (even at the mall)

Exercise regularly (according to your doctor’s recommendations)

Eat balanced, healthy meals (avoid skipping meals and increasing “overly zealous” holiday snacking)
Make time to receive lots of nourishing sleep (savor those z-zzz’s)

E: Honor the natural ebb and flow of your ENERGY during the holiday season. So, if you need a break while shopping, decorating your home, or cooking, then listen to your body and momentarily hit the “pause button.” Then, head for a café (or your kitchen table), sit down, and enjoy a cup of coffee or tea. On the other hand, if you’re home, consider taking a short nap. The good news is—resting, regrouping, and recharging leads to increased positive mind/body energy.

Finally, you might want to keep these 4 Vital Secrets to Stress-Less Holidays in mind as you G.I.V.E. to yourself and others. Then, invite in the exhilarating gift of Generous Intentions = Vital Energy. My best to you as you consciously create…a stress-less and play-more holiday!

Join Trina and attend her upcoming Walnut Creek workshop for women and men: Managing Emotional and Compulsive Eating—John Muir Women’s Health Center: Monday, December 19, 6:30-8:30 pm. Cost: $40 (Includes Weight Loss: 2-CD set). Seats are limited—register today for this inspiring workshop: (925) 941-7900 option 3. For more info, go to www.TrinaSwerdlow.com & click on “Private Sessions & Workshops.”

Certified Clinical Hypnotherapy services in California can be alternative or complementary to licensed healing arts, such as psychotherapy.

Transforming Challenges Into Important Life Lessons

Trina Swerdlow — Sun, 06 Nov 2011 20:02:26 +0000

Okay, I must confess right out of the gate…I am a lover of books. My house is a testament to this passion. In fact, I have at least one shelf of books in every room and closet of my home (except the bathrooms). Recently, I decided to liberate some of the intense book energy in my house. So, I collected a couple of large cardboard boxes and set out on a “releasing quest.” I have to tell you that initially…I was off to a VERY slow start.

First, with my head tilted down (practically to my shoulder), while straining to see through my progressive lenses…I scanned the various book titles on one shelf. Then, squinting, I hesitantly chose “a candidate” to release. Next, while cradling the book in my hands, I quickly scanned its pages. That’s when a few of the book’s “priceless gems” caught my eye—and left me with a strong desire to re-read the book, again.

Now, multiply this procedure by ten. Yep, after not “releasing” a single book in the first forty minutes of my book cleanse, I sat myself down in an attempt to better understand my deep attachment to books. In the midst of this introspective moment, I realized that my love of books went way back…all the way back to childhood.

Unfortunately, like some of you perhaps, I didn’t feel as though I fit into my family of origin. And this lack of connectedness was painful since it’s natural to yearn for a sense of “belonging” within our families. So, in order to experience a deep connectedness to something, I discovered books at an early age.

Oh, the “GLORIOUS WORLD” of picture books, comic books, short stories, fiction, nonfiction, inspirational…whew…the list goes on and on. In short, I acquired a ravenous appetite for books. Clearly, books were an emotional and intellectual bridge to others…and a blessing! For this reason, I still savor reading the innermost thoughts and feelings of authors or the musings of their fictional characters.

Meanwhile, after clarifying why I love books so much (and after identifying my new “Bridge Theory”), I began to reframe my motivation for desiring to release a substantial number of books. Then, it came to me in a flash. I could share some of my fabulous books with others—lots of others—by donating them to our local library. That way, lots of people could enjoy them! And with that realization, numerous books flew from my shelves, filling the cardboard boxes to the brim…with glorious books to share.

In addition, during my book “releasing quest,” I reconnected to a beautifully written book by a Berkeley graduate, Parker J. Palmer. His bestselling book, Let Your Life Speak, touched me deeply and is currently designated as “a keeper.” Palmer’s writing style is fearlessly vulnerable as well as powerfully insightful. For instance, he shares some of his pivotal life experiences—including a deeply depressed period…a dark night of the soul.

What I love about this book is reading how he gleans “meaning” from each of his life challenges, thus gaining a better understanding of himself and of his world. Now, I’d like to share a quote, from his chapter entitled, “There Is a Season.” Palmer writes:

We are here not only to transform the world but also to be transformed. Transformation is difficult, so it is good to know that there is comfort as well as challenge in the metaphor of life as a cycle of seasons. Illumined by that image, we see that we are not alone in the universe. We are participants in a vast communion of being, and if we open ourselves to its guidance, we can learn anew how to live in this great and gracious community of truth. We can, and we must—if we want our sciences to be humane, our institutions to be sustaining, our healings to be deep, our lives to be true.

Finally, as we experience the seasons of our own lives, let’s remember to savor the joys (like reading a great book) and glean “meaning” from our sorrows. After all, when we humbly embrace the wisdom from difficult times…we transform challenges into important life lessons.

To receive Trina’s FREE newsletter “Transformational Tips for Mindful Living,” sign-up on her website: www.trinaswerdlow.com

Join Trina and attend her upcoming Walnut Creek workshop for women and men: Managing Emotional and Compulsive Eating – John Muir Women’s Health Center: Monday, Dec 19, 6:30-8:30 pm. Cost: $40 (Includes Weight Loss: 2-CD set). Seats are limited—register today for this inspiring workshop: (925) 941-7900 option 3. For more info, go to www.TrinaSwerdlow.com & click on “Private Sessions & Workshops.”
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Trina Swerdlow, BFA, CCHT, is a Certified Clinical Hypnotherapist, an artist, and the author of the 2-CD Set, Weight Loss: Powerful & Easy-to-Use Tools for Releasing Excess Weight. Her artwork and personal profile are included in Outstanding American Illustrators Today 2. She is the author and illustrator of Stress Reduction Journal: Meditate and Journal Your Way to Better Health. Trina has a private practice in downtown Danville. She soulfully shares her creative approach to personal growth and passionately supports her clients in reaching their goals. You can reach her at: (925) 285.5759, or info@TrinaSwerdlow.com.

Certified Clinical Hypnotherapy services in California can be alternative or complementary to licensed healing arts, such as psychotherapy.

Embracing Gratitude to Reduce Stress

Trina Swerdlow — Sat, 01 Oct 2011 20:06:38 +0000

Having an “attitude-of-gratitude” is a positive state of mind and a great stress-busting tool. In my private practice I often share this “mood-altering” tool from my book, Stress Reduction Journal. Feeling grateful for having shelter, food, clothes, money, and people that care about us is a healthy gift to our minds, bodies, and spirits.

On the other hand, it is common to over-focus on what’s not right in our lives. Can you relate? After all, we humans are equipped with complex brains…that are wired to solve problems. However, when we feel nothing is ever good enough, we may habitually yearn for what we don’t have and become stuck in a negative cycle. Meanwhile, if an active “inner critic” lives in our heads, then we may add to the stressful pattern by having recurring thoughts like, “I’m not young enough, smart enough, or attractive enough.” Occasional comparisons are one thing, but chronically feeling “less than” can be a sign of low self-esteem. When we’ve lost sight of our inner value and become overly focused on our outer value, we may find ourselves sleeping poorly and waking up in the middle of the night worrying.

Believe me, I understand worry. Worry and I…go way back. Thankfully, when I catch myself on an unproductive “worry track” these days, I reach for some stress-reducing methods ASAP. Here are two popular tools from my book:

“What’s Buggin’ Me?”

Even though “positive thinking” is good for the mind, body, and spirit—denial—is not. That’s why I start my mood-shifting process by first exploring what is bothering me. Otherwise, if I go straight for the “Attitude-of-Gratitude” tool, I’ll be slapping white paint on the wall and ignoring the “mildew” growing underneath. So here’s a way to see if there’s wisdom…or an important message that the “mildew” is offering.

I begin by asking myself, “What’s buggin’ me?” I often journal a few paragraphs to vent about what’s up with me. I pay attention to angry or resentful feelings and explore below the surface to uncover any vulnerable feelings like fear, sadness, or guilt. In this venting stage I write freely without concern for spelling, punctuation, or “being nice.” In other words—I let it flow (with a fully-functioning shredder nearby).
After venting through journaling, I then think about whether there is some constructive action I can take.

If something comes to mind, I go for it. Or, if it’s 3 am, I make a list of some “action steps” I can begin taking the next morning. I also consider doing research, getting advice, support, or whatever will help me get over and beyond the challenge that is worrying me. Taking action usually gets me out of the helpless mode and onto…an empowered and productive track. After the “mildew” has been explored and any wisdom retrieved, I then reach for the following tool.

“Attitude-of-Gratitude”

The good news is: fear, anger, and sadness have difficulty coexisting with positive feelings like gratitude. And, focusing on positive feelings moves us out of the victim role. So, to continue shifting out of my worry cycle, I often practice this simple three-step process by doing the following:

Pulling out a pen and a piece of paper or writing directly in my journal.
Taking a few abdominal breaths to get “out of my head” and deepen my connection with my body.
Making a list of people, places, animals, and things for which I feel grateful.

Yep, this may sound too simple, but it can affect our mood and outlook. If my brain resists shifting gears and nothing comes to mind, then I start exactly where I’m sitting. I mindfully look down to see if I have clothes on my back and shoes on my feet. If so, then these are the first things I write down. Is there a roof over my head? Great, then that means…I’m both clothed and sheltered.

In addition, acknowledging the special personality traits—in our loved ones and ourselves—is a wonderful way to clarify what we’re grateful for. When doing this exercise, I look for qualities like compassion, tenacity, honesty, creativity, and playfulness.

The good news is, once we move out of the worry cycle, the positive juices usually start flowing. Embracing these two tools, “What’s Buggin’ Me?” and “Attitude-of-Gratitude,” are great stress-busters when we want to shift away from worry. And, using them can serve as an invitation for improved sleep. Finally, the goal is to move from our heads into our hearts, and these exercises offer a simple road map for going from north to south…without ever having to get into our cars.

To receive Trina’s FREE newsletter “Transformational Tips for Mindful Living,” sign-up on her website: www.TrinaSwerdlow.com

Do You Have a “Love/Hate” Relationship With Food?

Trina Swerdlow — Thu, 08 Sep 2011 18:59:51 +0000

If so…you’re not alone. Many of us habitually eat unhealthy foods in order to offer our taste buds immediate gratification and pleasure—while attempting to “push down” uncomfortable emotions (such as anger, sadness, or fear). Although our unhealthy eating behaviors may take the “edge off” momentarily—continually eating in this way often adds an additional source of emotional pain in our lives…as well as physical pain in our bodies.

Experts in health care repeatedly warn us that obesity is reaching epidemic proportions—and is a known cause of diabetes, heart disease, high blood pressure, and stroke. A recent CNN Health article states that more than 100,000 cases of cancer each year are caused by excess body fat. Do you ever wonder why a nation such as ours—filled with so many intelligent people—is continually giving in to extremely unhealthy food choices?

Maybe our confusing “love/hate” relationship with food has a physical component in addition to an emotional component. For example, according to the former U.S. Food and Drug Administrator, David Kessler, M.D., foods high in sugar, fat, and salt alter the brain’s chemistry by creating a release of powerful chemicals, such as dopamine and natural pain-killing substances called opioids. Surprisingly, these are the very same chemicals that are released when people are addicted to alcohol, cigarette smoking, drugs, and gambling.

Addictive cycles can result due to “cue-urge-reward” patterns. And let’s face it; in our lives today there are no shortages of extremely seductive food “cues” that result in “urges” (aka: cravings). Most of us are bombarded with unhealthy food cues and temptations every day and evening—via the media or a well-intentioned family member or our work environments.

If we continue on the “cue-urge-reward” path and we succumb to the “urge,” then the so-called “reward” phase follows when the dopamine and opioids are released…offering us a mood alter. For this reason, when our behavioral patterns become conditioned responses to cues (or stimuli)—such as foods high in sugar, fat, and salt—then the biological circuits of our brains are altered. This pattern of eating unhealthy foods can lead to a frustrating and confusing…love/hate relationship with food.

Unfortunately, countless prepared foods sold today are loaded with this “tantalizing trio” of sugar, fat, and salt. Sadly, many of us are ingesting these foods at the expense of our health…and our children’s health.
While small amounts of sugar, fat, and salt in our diets are necessary, high doses can trigger chronic compulsive and emotional eating. Since we now know that our brain circuitry is physically affected and altered by eating foods high in sugar, fat, and salt—it’s no wonder that many of us feel powerless when a food craving hits…and hopeless when it comes to losing weight.

Can you relate? If so, just know that your relationship with food is NOT a lost cause. When I work with weight loss clients, I offer various mind-body tools that include educational, cognitive-behavioral exercises, and self-hypnosis. Cognitive behavioral exercises teach my clients how to observe, measure, and modify their unhealthy behaviors, whereas, self-hypnosis offers a relaxed, focused state where unhealthy conditioned responses can be addressed at a deep, unconscious level—below the surface.

And, here’s some GREAT NEWS: According to clinical studies1, when self-hypnosis was added to a weight loss program that utilized cognitive behavioral exercises—the resulting weight loss more than doubled. These clinical studies also showed that the positive effects of self-hypnosis increased over time—which indicates that long-term maintenance of weight loss is strengthened by the use of self-hypnosis.

So, if you’re ready to interrupt your own “cue-urge-reward” patterns—that relate to foods high in sugar, fat, and salt—then take the first step onto a solid weight loss path…and contact me. I will teach you cutting-edge tools that will help to propel you away from a love/hate relationship with food. Then you can begin moving toward your goals and transform hope-LESSness…into hope-FULLness.
1 Journal of Consulting and Clinical Psychology, Vol. 64, No. 3

To receive Trina’s FREE newsletter “Transformational Tips for Mindful Living,” sign-up on her website: www.TrinaSwerdlow.com

Trina Swerdlow, BFA, CCHT, is a Certified Clinical Hypnotherapist, an artist, and the author of the 2-CD Set, Weight Loss: Powerful & Easy-to-Use Tools for Releasing Excess Weight. Her artwork and personal profile are included in Outstanding American Illustrators Today 2. She is the author and illustrator of Stress Reduction Journal: Meditate and Journal Your Way to Better Health. Trina has a private practice in downtown Danville. She soulfully shares her creative approach to personal growth and passionately supports her clients in reaching their goals. You can reach her at: (925) 285.5759, or info@TrinaSwerdlow.com.

Embracing the Tapestry of Change

Trina Swerdlow — Thu, 04 Aug 2011 16:00:02 +0000

Whether we like it or not, everything alive is always a “work in progress.” Nothing living remains absolutely stagnant. So the truth is, we humans are continually changing on numerous levels that include…mind and body.

This may sound simple and straightforward, but the tricky part is keeping up with our own transformational process. Now, if you’re like me, a middle-aged soul, you are probably nodding in agreement (and, if you are a woman in midlife, you may find yourself in the midst of a “hot flash” as you read this article—heaven help us!)

Since stress reduction is often a primary goal of my clients, you can imagine that, the topic of “transitions and change” comes up a lot in my private practice. In fact, I see people atin a variety of “ages and stages” in their lives. Some clients are in the midst of change in their professional lives. For example, they are changing jobs, exploring a new career path, or retiring from their work.

I also work with clients who are in the midst of change in their personal lives. They may be transitioning into being to a single lifestyle after a divorce, or after the death of a spouse, or after their children go away to college and leave behind…an empty nests. Clearly, transitions come in all colors, sizes, and textures. Can you relate?

Meanwhile, if we liken the various transitions each of us will face in a single lifetime, to a tapestry, we will see a common thread: that of a feeling of disorientation and resistance to the change at hand.

“Will I be okay?” “What will happen next?” and “Will I survive?” can be common questions swirling in our minds when we are in the midst of a life change. Unfortunately, these turbulent energies are a vital part of…the tapestry of change.
In my practice, with clients who are in the throes of change, I clarify that uncertainty, confusion, chaos, and disorientation are natural feelings during these times. For example, after one of my clients, Jim, was laid off from his job, he initially felt devastated. As a result, he tossed and turned at night, unable to sleep, as his mind tried to process his shock, confusion, anger, and hurt.

I explained that change is a process. In the interim stage of transition—the period between two events—it is natural to feel a variety of emotions, including heightened vulnerability and increased anxiety. The truth is, this interim stage can be the hardest part of change. We have left the known and familiar—but we haven’t reached our destinations yet. Thus, our lives and identities are in limbo.

“You mean I’m not the only one feeling lost and anxious?” Jim whispered. I assured him that he was experiencing a normal response to a major life change.

For a couple of months, I worked with Jim regarding his grief process and his fear of expressing his vulnerability to his wife and close friends. Jim had always seen himself as “the strong one” and admitted to feeling ashamed of his current vulnerability. During our work, Jim courageously released some of his emotional “armor” and integrated his vulnerability into his sense of self. As a result, he felt closer to his wife and children. And, although empathetic about his job loss, his wife felt grateful to finally experience a deeper emotional connection with her husband.

Nevertheless, no matter how we frame it, a major life transition can feel overwhelming. After all, who likes to be in the midst of uncertainty? I know I sure don’t. However, the truth is: transitions invite us to embrace our strengths as well as our vulnerabilities. And, challenges often encourage us to move beyond who we think we are—so we can courageously own and integrate—more parts of ourselves.

Finally, our personal tapestries expand with the addition of each new thread woven into our lives. Then, hopefully, as we continue to move forward, we learn from our life experiences, and humbly embrace our humanness…with compassionate, loving kindness.

To receive Trina’s FREE newsletter “Transformational Tips for Mindful Living,” sign-up on her website: www.TrinaSwerdlow.com

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Trina Swerdlow, BFA, CCHT, is a Certified Clinical Hypnotherapist, an artist, and the author of the 2-CD Set, Weight Loss: Powerful & Easy-to-Use Tools for Releasing Excess Weight. Her artwork and personal profile are included in Outstanding American Illustrators Today 2. She is the author and illustrator of Stress Reduction Journal: Meditate and Journal Your Way to Better Health. Trina has a private practice in downtown Danville. She soulfully shares her creative approach to personal growth and passionately supports her clients in reaching their goals. You can reach her at: (925) 285.5759, or info@TrinaSwerdlow.com.

Certified Clinical Hypnotherapy services in California can be alternative or complementary to licensed healing arts, such as psychotherapy.

When “Inner and Outer” Conflicts Abound… Slow Down and Reach for Peace

Trina Swerdlow — Sun, 10 Jul 2011 17:18:30 +0000

I’ve wondered lately why the intensity of “the world at large” appears to be escalating on many levels. And amidst this perceived intensity, it feels like time is zooming forward at “breakneck” speed. Whew—just thinking about this makes me want to crawl back into bed and pull the covers over my head! Can you relate?

It occurs to me that maybe we are trying to keep pace with the ever-increasing speed offered by today’s technologies. Could it be that coffee houses are booming with business as we attempt to amp ourselves up and zoom through our days at these crazy breakneck speeds?

Now don’t get me wrong; I deeply appreciate the capacity of my fast-paced and efficient high-tech computer, digital pen tablet, iPhone, and television. However, I am concerned about how the intensity of our ever-changing techno-world…is impacting the peacefulness and the balance of our minds and bodies.

For this reason, in my private practice, I often educate stressed clients about the fight-flight-freeze responses. Fighting, fleeing, and freezing are related to natural reactions to stress that animals exhibit when their survival is threatened. Since we’re animals, it’s natural for our brains to also choose one of these instinctual survival behaviors…when we’re feeling overwhelmed, afraid, angry, or sad.

For example, doesn’t it make sense that in trying to keep pace with the speed of the technology around us…we might not make time to process (or balance) our emotions? Let’s face it; answering cell phone calls, faxes, texts, and emails can become a full time job! As a result, while feeling overwhelmed with the crazy demands of our stressful work and home lives, many of us tend to suppress or freeze our emotions. Unfortunately, for some, emotional suppression leads to anxiety as well as somatic (bodily) symptoms.

Now here’s the challenging part: how do we balance opposing emotions (like anger and sadness) and make peace with our “inner and outer” conflicts? This is no small task for complex creatures such as ourselves. However, when we learn how to allow our emotions to safely flow freely, then we avoid inappropriately “acting out” our anger in unproductive or destructive ways. By allowing our emotions to safely flow, we also avoid becoming stuck (or frozen) in our fear…or in our sadness.

Recently, I’ve received phone calls from many people who feel overwhelmed by the “inner and outer” conflicts in their lives. To balance “inner conflicts,” I offer my clients various tools that allow them to process their challenging emotions in gentle ways. For example, Emotional Freedom Technique (EFT) is a powerful tool that helps many people discharge “stuck” emotions, so they can move forward in their lives.

In addition, I also teach individual clients “life skills,” such as conscious communication, which includes active listening. I have to say, as an innately shy person, learning how to communicate assertively and listen compassionately—was life changing for me. The truth is that accessing my “authentic voice” was a turning point in my life, and I continue to feel deeply grateful for this important ability.

Now, as far as moving toward peace in relation to “outer conflicts,” imagine stepping into another person’s shoes in order to invite empathy into the mix. I’ve witnessed, as well as experienced…that empathy has the capacity to serve as a profound bridge to another person.

On this note, I recently had an inspiring conversation with a seasoned mediator, Sharon Tom, about the importance of empathy. Sharon is the Training Program Manager for the nonprofit organization, SEEDS (Services that Encourage Effective Dialogue and Solutions). In addition to discussing empathy, Sharon and I talked about the importance of “active listening”—especially for people in the process of resolving a conflict. She shared the following insights:
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Four Factors That Contribute to Our Conflicts:

We don’t listen to one another
We stay stuck in our positions
We make assumptions
We tend to speak…before we think

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To help encourage active listening, during their two-day “Conflict Resolution Skills Training,” SEEDS offers communication tools to increase participants’ skill levels and effectiveness when dealing with conflict in their personal lives and in their workplaces. For more information visit: www.seedscrc.org

Finally, if you are experiencing inner conflict, outer conflict, or a confusing combination of both—then consider slowing down and reaching out for support and practical tools. Know that taking positive action is a courageous first step toward…cultivating inner and outer peace.

Certified Clinical Hypnotherapy services in California can be alternative or complementary to licensed healing arts, such as psychotherapy.

Compassionately Connecting to One Another

Trina Swerdlow — Tue, 07 Jun 2011 14:25:03 +0000

Ever notice how our personal lives sometimes mirror challenges that are happening around us? After all, there is a unifying “thread of life” that connects us with all aspects of nature as well as with one another. So, when worldly relationships and natural disasters rumble around us, it makes sense that we might experience some reverberations in our psyches and in our homes. Can you relate?

I’ll never forget, many years ago, the time period when my father was dying. As you can imagine…this was stressful on many levels for the entire family. I was a meditator at the time and had various stress-managing tools for myself (thank heavens), but even with solid tools, I struggled with painful emotions related to my father’s rapid decline.

Unfortunately, during this challenging period, my dear Sealyham Terrier regressed…to chewing again. He was no puppy, but low and behold, he began to destructively chew things. The finale came when he chewed a chunk off of his thick, hard-plastic, outdoor water bowl. My Sealy left no chunks strewn around the patio, so I knew he had swallowed pieces of the hard plastic.

As soon as I spotted the chewed water bowl, I rushed my little boy to the veterinarian’s office. After examining my Sealy, the vet calmly reassured me that my dog would most likely simply pass the plastic and that I should keep an eye on his “droppings” for the next few days. Oi vey… It was apparent to me that my little guy was “acting out” some of the stress I was experiencing. Thankfully, the vet was right, and my Sealy’s digestive system handled his “bowl-bingeing” episode without any problems. After my father passed away and my emotions began to quiet down, my Sealy’s chewing stopped. No surprise…in hindsight.

Meanwhile, since there are so many stressors in our world today, I want to share a resource with you. It’s a board game that encourages compassionately connecting to others. The game is called the Ungame*, and it’s titled as such because no one wins and no one loses.

I have the version that’s designed for people from 5 to 105 years old. I often play the Ungame for a few minutes with clients during sessions. Doing so allows them to experience it firsthand and see if they want to “gift” their families with this powerful game. As a result, many of my clients play the Ungame regularly with their family members to strengthen emotional connections.

When people play this game together they exchange thoughts, feelings, and ideas. By doing so, they often gain a deeper understanding of themselves and one another. Sometimes, people are hesitant to play at first—not knowing what to expect—but many find it to be a RICH experience…once they give it a try.

The Ungame has questions to answer that encourage participants to express themselves. For example, one question asks, “What are the four most important things in your life?” Another asks you to share a hope about the future, then share a fear. A lighter question asks you to say what your favorite TV program was when you were younger and tell why you liked it.

At one gathering with friends, an Ungame card asked me to describe what my bedroom looked like when I was a teenager. As an adolescent, my bedroom had posters of the Bee Gees up on the walls. I must confess, like a zillion other young girls, I had a huge crush on Barry Gibb. In addition to posters, my bedroom had large, colorful flower decals stuck to the ceiling (since, after all, I was too young to own a VW bug to “flower up”).

Finally, sharing personal stories, thoughts, and feelings with one another can certainly serve as a healthy and fun way to connect. Then, you and your loved ones can trade in connecting to characters on TV for hours at a time…and compassionately connect to one another—for hours at a time.

*The Ungame: www.ungame.com

Certified Clinical Hypnotherapy services in California can be alternative or complementary to licensed healing arts, such as psychotherapy.

Weathering Life’s Storms

Trina Swerdlow — Sun, 08 May 2011 13:03:05 +0000

While I was driving on the freeway last week, a car began to cross over into my lane and then—thankfully—the driver spotted my car there at the last minute (my horn honk helped). Then, less than ten minutes later, another “near miss” happened between a couple of cars ahead of me. Whew!

As I continued on my journey, I sensed that drivers seemed less “grounded” than usual. Then, I checked in with myself. I didn’t feel as grounded as usual either. My mind was racing about various international challenges, as well as the myriad of things that were listed on my “to-do” list for the day. Can you relate?

After realizing I was feeling “worried about the world,” I took a couple of slow, deep breaths and brought my focus into the present moment. Still keeping my eyes clearly focused on the road ahead, I opened my narrow focus (tunnel vision) to allow in the beautiful green hills on either side of the highway. A sigh of relief flowed from my lips as I expanded my perspective.

Next, I brought my attention to my hands, which were intently holding the steering wheel. I tightened and then loosened my hands slightly to find a comfortable, but competent, grip. Ah-h-h…another bit of stress dissipated. Shifting my focus back to my thoughts, I noticed how “busy” my mind still was. So, I reminded myself that there wasn’t anything I could do in that moment to help with any of the world’s challenges…except to stay grounded (breathing slowly and deeply) as I attentively moved forward on the freeway.

With all of the challenges in our world these last few months, it’s no surprise that many people have experienced higher levels of stress than usual. And, keep in mind that it’s normal to move into fight, flight, or freeze responses when stressed. In fact, during prehistoric times, the fight-flight-freeze responses were critically needed to ensure survival.

In contemporary life, however, these stress responses are only occasionally needed. Nonetheless, our primitive brains haven’t evolved fast enough to know that saber-toothed tigers are no longer a constant threat. With that in mind, below are seven suggestions I often offer clients to assist them in interrupting unproductive “worry cycles” to counter their stress responses.

Seven Suggestions for Weathering Storms

Tap into your mind-body inner resources, such as: problem-solving abilities, intuition, courage, spiritual faith, hope, communication skills, computer skills, physical strength, etc.
Remind yourself of other storms you’ve faced and identify what positive resources helped you through those challenging times.
Ground yourself to Mother Earth. Take healthy breaks from “being in your head” and inhabit your body from head-to-toe. For example, gift yourself with quiet, meditative moments that include deepening your breathing into your belly while envisioning a grounding cord that extends like a tree root from the base of your spine…deep down into the earth.
Tap into positive outer resources, such as: supportive family members, loving friends, and mind-body-spirit professionals (if needed).
Be mindful how you invite “world news” into your life. For example, if you are media sensitive and feel overwhelmed after seeing catastrophic images during television news, then seek other, less intense, forms of news media to keep yourself informed.
If your “world” currently feels balanced, then consider taking action beyond yourself and your family…to help someone less fortunate.
Compassionately love yourself and others throughout the duration of the storm.

When weathering life’s storms, it is important to focus on solutions rather than over-focusing on problems. Being solution-oriented will help you avoid becoming stuck in stressful cycles of fight, flight, or freeze responses. And a gentle reminder: check to ensure that your earthquake kit is up to date. If it isn’t, then consider contacting Steve Carlson for various emergency preparedness supplies at www.yoursafetyplace.com. To receive a 20% discount on your order, type-in: SC20 in the “discount code box” at checkout.

Finally, keep coming back to the present moment where you can spend time and energy devoted to taking good care of yourself, your loved ones, and the world at large. Because the truth is, we’re not alone…we are all in this together.

Join Trina and attend her upcoming Walnut Creek workshop: Managing Emotional and Compulsive Eating for Women—John Muir Women’s Health Center: Thursday, June 2, 6:30-8:30 pm. Cost: $40 (Includes Weight Loss: 2-CD set). Seats are limited—register today for this inspiring workshop: (925) 941-7900 option 3. For more info, go to www.TrinaSwerdlow.com & click on “Private Sessions & Workshops”.

Certified Clinical Hypnotherapy services in California can be alternative or complementary to licensed healing arts, such as psychotherapy.