Trina Swerdlow

OUTSMART Unhealthy Sugar Cravings

October 9, 2014 by Trina Swerdlow Leave a Comment

It’s October and here we are again—the month when Halloween candy temptations are lurking around most every corner. Oi vey, if you’re like me, with a giant “sweet tooth” that dates back to early childhood, then this time of year can be really challenging. To avoid giving into sugar cravings (and gaining excess weight), how about you join me in gearing up with tools to help you OUTSMART unhealthy temptations?

So, instead of simply drumming your fingers trying to decide if you should visit the Halloween candy bowl…again… you might consider adding EFT “tapping” to your “self-care” tool kit. Now, in case you’ve not heard of it—or seen it featured on Dr. Oz’s website—EFT stands for Emotional Freedom Technique.

The good news is, EFT is a simple tool to learn, and for many people, this technique is a powerful way to reduce unhealthy food cravings (and stress). EFT consists of gentle fingertip tapping at specific places on the body that align with a person’s acupuncture meridian points. So, the acupuncture meridian points are stimulated without the use of needles.

To give you a bit of historical background, Stanford engineer Gary Craig developed EFT to assist people in reducing or clearing emotional pain and negativity that may have fueled their fears and self-destructive behaviors. Now, after teaching clients how to use EFT on themselves for the past ten years in my private practice—I must admit—I am a big fan of this tool. For this reason, I often teach EFT to people who want to release habits such as overeating, nail biting, or cigarette smoking.

For instance, I taught EFT to Carey (a thirty-year-old woman) whose medical doctor referred her to me after Carey’s weight escalated to an unhealthy level. During our first session, Carey confessed (while staring at the floor) that she’d been eating fast food—a super-sized cheeseburger, fries, and a shake—multiple times throughout her week (for the past several years). Then, most every evening after supper, she’d watch TV while nibbling foods…that were drenched in sugar, salt, and fat.

I explained to Carey that overeating high levels of sugar, salt, and fat can create addictive cycles. For example, former U.S. Food and Drug Administrator David Kessler, M.D., explains how foods high in sugar, salt, and fat 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, and drugs.

After Carey gained a clear “intellectual understanding” of why her unhealthy food cravings had gotten out of control, we addressed her junk-food addiction during three EFT sessions. Between sessions, Carey used EFT on her own. As a result, Carey was pleased to see her weight begin to go down, while her self-esteem…began to go up!

In addition to weight loss, when doctors or psychologists send referrals to me, I often teach my clients how to use EFT for the following personal challenges:

• Stress

• Anxiety & insomnia

• Public speaking fear • Cigarette smoking

• Life transitions: Career change or empty nest

Finally, if the idea of adding EFT to your stress-reducing “repertoire” sounds appealing, then call or email me today. After all, you might be surprised to find that EFT’s tapping—to release pent-up emotions and OUTSMART unhealthy sugar cravings—is much more productive than reaching for the alluring Halloween candy! In fact, after experiencing the gifts of EFT, you just may be happy that…you let your fingers do the “tapping!”

Trina’s Upcoming Events:

1) Managing Emotional and Compulsive Eating: A one-evening workshop for women & men—at John Muir Women’s Health Center in Walnut Creek. Learn how to tame your “Inner Critic” & connect with your “Inner Motivator!” Thursday, Oct 16, 6:30-8:30 pm. Fee: $40 (includes self-hypnosis for weight loss: 2-CD set). Register today: (925) 941-7900 option 3.

2) Weight Loss Groups: INSPIRING groups are now forming! Receive holistic, leading-edge tools (EFT and self-hypnosis) while getting heartfelt support from Trina. Get ready to “lighten up”—from the inside out—and have some FUN in the process…after all, belly laughs DO burn calories! Email for details: info@TrinaSwerdlow.com

Trina Swerdlow, BFA, CCHT, is a Certified Clinical Hypnotherapist, an author and artist. She has a private practice in downtown Danville. 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.

Name and client details changed to protect confidentiality.

Get Your ZEN On & Reduce Stress…Ahhh

September 14, 2014 by Trina Swerdlow Leave a Comment

Your alarm screams in your ears, and you are jolted out of a deep sleep. You look at the clock on your nightstand in utter disbelief. “But I just lay down!” you protest.

After you slide out of your cozy cocoon, your feet hit the floor—running. Frantically, you remind yourself not to forget to pay the mortgage, update your ex about the parent-teacher meeting, and call a plumber about the dripping bathroom faucet. Then, you bolt to the kitchen, practically tripping over your Labradoodle, Isabelle, as you beeline toward your coffee maker.

Sound familiar? For many of us, in today’s fast-paced world, chronic rushing is a way of life. Of course, being productive is admirable; however, making a lifestyle out of rushing is quite another story. Chronic “hurrying” becomes problematic when we feel uncomfortable slowing down…and don’t take breaks to recharge.

In your own life, do you find that it’s often difficult to slow down during the day? If so, then you may be experiencing the “Inner Pusher/Do-er” part of yourself taking over. Unfortunately, for some people, when this high-achieving part becomes too domineering, it can create stress-related health challenges.

I remember, as a kid, hearing my mother say many times that she hadn’t stopped or sat down—all day long. She was a stay-at-home mom who kept the house absolutely spotless. However, she paid a high price health-wise for her inability to stop, take some nice deep breaths, and recharge. Mom’s blood pressure stayed extremely high for several years. Unfortunately, medication didn’t solve her health problem.

Being in a chronic state of rushing can create anxiety and bring on fight-or-flight responses. In this hyper-alert state, our minds and bodies make us feel as though “saber-toothed tigers” are chasing us. As a result, stress hormones, like adrenaline and cortisol, are released.

I, too, have a strong “Inner Pusher/Do-er” part—that loves to achieve. Thank goodness, back in my college years, I learned how to meditate. As a result, meditation helped me create more internal balance. And now, I have been a meditator for over two decades…and I’m grateful for this peaceful practice.

When I first became a meditator and got a taste of some of the benefits, I suggested my mom consider trying it. As a result of learning to meditate and practicing every day, her high blood pressure went down substantially. My mom’s doctor asked her if anything had changed in her life. She told him the only change was that she was meditating twice a day.

Over the last thirty years, more than one thousand studies exploring the effects of meditation have been reported in scientific publications. Brain scans, EEGs, and blood tests are only a few of the scientific research methods used. These studies provide evidence of the physical and psychological benefits of meditation.

Potential Benefits of Meditation:

• Reduced stress-related diseases (including heart disease)
• Lowered blood pressure
• Decreased anxiety & depression
• Increased concentration & creativity
• Improved coordination & motor skills

Meditation invites us to calm the tensions of our minds and bodies by learning how to slow down and let go. In my book, Stress Reduction Journal—Meditate and Journal Your Way to Better Health, I teach readers, step-by-step, how to meditate.

The good news is, by breaking the cycle of a continual doing mode, you can gently relax into a being mode that honors the present moment. Finally, if you’re ready to receive practical tools to help you “get your ZEN on”—and reduce stress—then call me for a private session or sign-up for one of my workshops or groups.

Trina’s Upcoming FUN & Empowering Events:

1) “The ZEN of Sketching,” for details go to www.TrinaSwerdlow.com and click on “Private Sessions & Workshops.” Join her for this CREATIVE FUN!

2) Guided Imagery for Weight Loss: INSPIRING groups are now forming! Receive holistic, leading-edge tools (based on 30 years of research) while getting heartfelt support from Trina. Get ready to “lighten up,” from the inside out—after all, belly laughs DO burn calories! Email for details: info@TrinaSwerdlow.com

3) Managing Emotional and Compulsive Eating—a one-evening workshop for women and men—at John Muir Women’s Health Center in Walnut Creek: Thursday, Oct 16, 6:30-8:30 pm. Fee: $40 (includes self-hypnosis for weight loss: 2-CD set). Register today: (925) 941-7900 option 3.

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

Are Your Daily HABITS Serving or Sabotaging You?

August 10, 2014 by Trina Swerdlow Leave a Comment

Did you know that inspiration can get you started— but HABITS keep you going? Author Jim Rohn’s motivational philosophy reminds us that discipline is the bridge between goals and accomplishments. For this reason, he might ask us: “Who’s in charge of your life—do you run the day or does the day run you?”

Unfortunately, a lot of us probably feel that the days (and the needs of others) continually run us. And, let’s face it; we live in an intense time where stressful demands often come at us from multiple directions: kids, aging parents, spouses, clients, bosses….

So, when you think about your daily HABITS, would you say that they are serving or sabotaging your health and wellbeing? For example, when you feel stressed, how do you respond? Do you have a HABIT of reaching for any of these?

a) Salty, crunchy, deep-fried snacks
b) Excessive sweets (notice that “desserts” is “stressed” spelled backwards)
c) Another glass of wine
d) A cigarette
e) All of the above

Now, since stress is a normal part of life, it can be helpful to develop healthy HABITS that include using “self-care tools” to navigate our responses to the twists and turns of our days. Changing deeply ingrained HABITS is no small order; however, self-hypnosis, is one “practical tool” that I personally would find difficult to get along without.
In fact, when I’m unable to sleep, one of my most effective relaxation techniques is practicing self-hypnosis. I teach many of my clients how to use self-hypnosis to overcome insomnia and get a good night’s sleep.

Now, let’s be honest—when many of you hear the term “hypnosis,” you probably think about the eerie mind-control scenarios from Hollywood’s depictions. Or, if you’ve seen stage hypnosis, then you picture a guy with a pendulum telling you to quack like a duck. So let me share with you that stage hypnosis is for entertainment, whereas hypnotherapy is a powerful tool…for positive transformation.

What is Hypnotherapy?
Hypnotherapy is a way to relax and calm your mind, body, and emotions in order to enter a focused state where challenges and unhealthy HABITS can be explored. Because the imagination is activated, hypnotherapy is sometimes called “guided imagery.”

Hypnotherapy addresses unhealthy HABITS at a deep, unconscious level—below the surface—to explore issues from the inside out. And just so you know, many of my clients, after completing their first hypnotherapy sessions, express surprise at how inspiring their hypnotherapy experiences were (often with a grateful tear in their eye).

What is a Positive Suggestion?
A positive suggestion is a positive statement that relates to a goal. When someone is in a deeply relaxed state during hypnotherapy, his or her unconscious mind can become open and receptive to positive suggestions. A positive suggestion is often the opposite of the self-defeating HABIT that the person wants to change.

For example, when clients come to see me with a goal to lower their stress levels, they are often receptive to these positive suggestions:

 I prioritize daily tasks and enthusiastically accomplish them one by one
 I feel satisfied after completing each task (and I offer myself positive strokes)
 I know that I am capable of reaching my goals (one step at a time)
 I eat healthy meals slowly and mindfully
 I enjoy moving and exercising—and it feels great!
 I take quality time for myself each day

So, if it feels right, call me and consider adding self-hypnosis to your “self-care toolkit.” Then, you can begin creating daily HABITS that serve—rather than sabotage—your success.

Finally, keep in mind that growing healthy HABITS is like gardening. First, we patiently remove the unwanted weeds. Next, we consistently water each desired seed. Then, before we know it, we find ourselves standing in the center…of a rich and colorful life!

Don’t Miss Trina’s Upcoming Workshops:

1) “The ZEN of Sketching,” for details go to TrinaSwerdlow.com and click on “Private Sessions & Workshops.” Join us for this CREATIVE FUN!

2) Save the Date: Workshop for women and men—Managing Emotional and Compulsive Eating—at John Muir Women’s Health Center in Walnut Creek: Thursday, Oct 16, 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.

Trina Swerdlow, BFA, CCHT, is a Certified Clinical Hypnotherapist, an artist, and the author of Stress Reduction Journal. She currently has a private practice in downtown Danville. Trina 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.

Creativity Can Quiet the Mind & Soothe the Soul

July 6, 2014 by Trina Swerdlow Leave a Comment

Have you ever wondered if you have a painting, a book, or a sculpture buried somewhere inside yourself? Do you connect deeply to other people’s works of art and envy their ability to express themselves creatively?
If so, then you may be hearing the creative call stirring from within yourself. Unfortunately, some people try to override their creative energy by listening to their “Inner Critic”—the voice in their heads that continually reminds them that they “certainly are no artist.” Well I invite you to consider this:

~ It is never too late to discover and cultivate your creativity ~

Yep, the “Inner Critic” can rant and rave, but that negative chatter doesn’t have to win. In fact, you might let the Inner Critic know that you don’t have to create “a masterpiece”—you can just have some fun! Reassuring that cautious, fearful part can be a great way to give ourselves permission to dip a toe in a refreshing, creative pool!
Now, just so you know, a creative call can descend upon anyone without the slightest provocation. And, a creative call can even whisper to people who believe they don’t have an artistic bone in their bodies—like one of my clients experienced. In her work life, Rachel was a successful CPA who enjoyed helping her clients manage their finances. However, after 20 years in the field, she began to notice some creative stirrings going on within herself. At first the creative call was subtle; Rachel unexpectedly found herself attracted to art galleries.

The creative call became louder one night while Rachel was attending an art opening that featured various abstract expressionists’ work. She stood in front of one painting and felt tears welling up in her eyes. The wild abandon expressed in this painting made her heart ache—in kind of a good way. Rachel stood mesmerized by the rich colors and flowing textures.

The next morning, Rachel searched the Internet and found a page on my website: “Creative Process Consulting.” She called and came to see me once a week, for about two months. During our work, Rachel learned tools to help tame her Inner Critic so that she could connect to her “Inner Muse.” During our work together (I’m happy to report), Rachel moved quickly beyond her resistance to being an artist. And, she began painting in acrylic—doing abstracts. Years later, she still paints, shows with local art organizations, and sells some of her original art.

In my private practice, I work with many creative souls. Some of these clients need support in finding their “creative voices” for the first time, like Rachel. Other clients are seasoned artisans who feel stuck in the mire of a creative block. Now, in case you’re interested, this summer I’m offering a fun workshop to assist people who want to explore their creativity in a nurturing and nonjudgmental environment. My workshop is called, “The Zen of Sketching.” And the cool part is—this workshop combines two of my favorite practices: meditation and sketching.

One of the benefits of combining meditation with sketching is—that when we’re fully in the “creative process” we often relax into the present moment. The world around us quietly recedes as we are transported into our creative expression. That’s when the peacefulness of creativity flows in…and quiets the mind and soothes the soul.

So, if you are feeling curious and hearing the creative call for the first time, or if you are an intermediate level artist, or an established artist who wants to dig deeper—then I have numerous tools (including my upcoming workshop) that may be of interest to you. And, to take that first step into your creativity, know that you don’t need a beret or a paint-splattered smock, you simply need a curious mind…and a willing heart.
—————
To receive more information about Trina’s upcoming workshop, “The Zen of Sketching” (for women and men), send an email to: info@TrinaSwerdlow.com. Don’t miss out on the creative FUN!

Trina Swerdlow, BFA, CCHT, is a Certified Clinical Hypnotherapist, an artist, and the author and illustrator of Stress Reduction Journal. Trina’s artwork and bio are included in Outstanding American Illustrators Today 2. She currently has a private practice in downtown Danville. Trina 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.

Transforming “Mindless Eating” into Mindful Eating

May 8, 2014 by Trina Swerdlow Leave a Comment

Did you know that transitions during the day are common times when people are vulnerable to “mindless eating?” For many people, in-between times throughout their days—shifting from one activity to another—are challenging and often lead to unhealthy and compulsive snacking. For example, the transition time of:

• Driving from one destination to another
• Shifting from one project to another (at work or home)
• Coming home from work
• Relaxing before bedtime

I hear from many of my weight loss clients that one of the most vulnerable times for their unhealthy snacking and “mindless eating” is after dinner, before going to bed. They’ve had a full meal, aren’t hungry, but because they’ve had “a long day,” they head for the couch and the TV to help them unwind. A few enticing, junk food commercials later…the administering of salty, super-sugary “rewards” (for making it through the day) begins.

When we’re tired and feeling a great need for pleasure, it’s easy to give in to the “grab-and-gulp” impulse. Can you relate? If so, you’re not alone. Eating when we’re not hungry—using food to self-soothe—is called “emotional eating.” When we emotionally eat, we are trying to push down uncomfortable feelings, such as sadness, anxiety, frustration, or anger. In today’s high-pressure, fast-paced world—with unhealthy food temptations lurking around every corner—it’s no wonder many folks are emotionally eating (and as a result carrying excess weight).

In my 2-CD kit, Weight Loss—Powerful and Easy-to-Use Tools for Releasing Excess Weight, I offer numerous tools and strategies for changing unhealthy habits. One of the tools in my weight loss kit teaches people how to practice mindful eating. I decided to include this valuable tool after I heard many weight loss clients complaining that they eat fast and never feel satisfied or full afterwards. That’s when I suggest that they replace “mindless eating” with mindful eating. After sitting down to eat, you might try the following:

The Art of Mindful Eating

1. Take a couple of slow, deep breaths from your lower belly. Feel the seat supporting you and sense your feet on the floor.

2. Look at the food in front of you and notice the colors, shapes, and textures.

3. Bless the food in any way that feels appropriate to you. You can bless it from your own Higher Self, or if you’re spiritual or religious, you can ask God to bless it. Become aware that this food will turn into fuel for your body. Can you muster a moment of gratitude for the food? If you are with loved ones, you may all want to take turns saying or praying the blessing.

4. Breathe in and let the aromas of the food enter your nostrils. Whether warm or cold, focus on receiving a scent from the food as you bring a bite toward your nose and mouth.

5. Take bites of your food while being mindful of the textures, tastes, scents, and temperature of each bite. Let in the full sensual experience of eating. I also suggest that you put your fork or spoon down between bites as you honor and savor this process.

Meanwhile, when you are experiencing a daily transition, I encourage you to be mindful of making healthy choices and foregoing unhealthy snacks. Then, the next time you sit down for a meal (or a healthy snack), let all your senses enjoy the delicious experience of eating slowly and mindfully.

Finally, mindful eating will help you transform the unhealthy habit of eating too fast—so you can leave “mindless eating” (aka: grab-and-gulp) in the dust! As a result, feelings of satisfaction and fullness can be experienced when you remember to eat mindfully…and gratefully savor the present moment.

Attend Trina’s upcoming workshop for women and men: Managing Emotional and Compulsive Eating—John Muir Women’s Health Center, Walnut Creek: Tuesday, June 3, 6:30-8:30 pm. Cost: $40 (Includes Weight Loss: 2-CD set). 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 of Stress Reduction Journal. Trina has a private practice in downtown Danville. 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.

Are You Ready to Step Into the “Winner’s Circle” for WEIGHT LOSS Success?

April 2, 2014 by Trina Swerdlow Leave a Comment

In my private practice, over the last nine years, I’ve helped many clients step into the “Winner’s Circle” by offering them practical tools to nourish, water, and prune their colorful “inner gardens.” An “inner garden” is the place where a person’s innermost thoughts and emotions come together. Now, just as a cared-for “outer garden” feels good when we come home to it (and relax into a comfy lounge chair)—a nourished and cared-for “inner garden” can also feel good when we “come home”…and relax into it (ah-h-h).

By contrast, when we don’t take the time to nourish our “inner gardens,” we may lose touch with what our soils/souls are longing for. Often, when we are out of touch with our innermost thoughts and feelings, we “act out” our emotions in unconscious ways, like compulsively overeating.

Unfortunately, if this habit becomes a “mainstay of our diets”—we are likely to become overweight. Meanwhile, with unhealthy food temptations lurking around every corner, it would take TRUCKLOADS of willpower to resist all the junk food enticements!

As a certified clinical hypnotherapist, I offer “guided imagery” and find it to be one of my most effective tools. “Guided imagery” helps weight-loss seekers harness the power of their unconscious minds—instead of trying to succeed on their conscious willpower alone. Now, you may be wondering, what is guided imagery and how does it work?

First, guided imagery gently guides people to relax and calm their minds and bodies. Then, they simply listen to some positive suggestions that nourish and support them on a deep level. In this way, unhealthy eating habits are addressed by engaging the wisdom of the unconscious mind. And this is where it gets really interesting—based on studies from Stanford University, the University of Connecticut, and Washington University, research shows that guided imagery can DOUBLE the success of a weight-loss program!

Now in case you missed my EXCITING NEWS last month, here’s a recap: After three years of development—with the help of an extremely talented team—I’ve created a weight-loss program that offers guided imagery as its central tool. Our program is designed to help people step into the “Winner’s Circle” for weight-loss success. Our web-based program is called:

~ Weight Loss 18 Minutes ~

We chose this name because it takes about 18 minutes a day—to use the program’s “primary tools.” As you’ll see in my illustration

the primary tools of Weight Loss 18 Minutes are:

DAILY GUIDED IMAGERY (about 11 minutes of listening)
A DAILY EMAIL that offers support and TIPS…designed to empower personal success (about 1 minute to read)
Downloadable “SELF-CARE” FORMS (about 5 minutes to use)
ARTsy INSPIRATIONS…sprinkled generously throughout our program (a few seconds to enjoy!)

These primary tools provide a solid “Circle of Support” to help people stay focused on their weight-loss goals as they patiently move forward, one-step and one-day at a time.

Now I must tell you, to introduce our weight-loss program, I had my first experience of “starring” in a video. Eric Johnson, the publisher of this magazine and owner of ALIVE MEDIA, produced the video. He and his team did an amazing job showing what sets Weight Loss 18 Minutes apart from other programs—and helped me bring my “personal story” to life. (Thank-you Eric and Michael!)

I’ll be honest here, prior to filming I was quite nervous about being “on camera” and especially about telling my story—including my own struggles with food. Thank heavens, my passion for sharing these important tools helped me overcome my camera shyness and avoid becoming a “deer in the headlights!”

So, on that note, I hope you enjoy seeing my video and hearing more about our program’s powerful tools! If you’re ready to embrace the healthier body you’ve been longing for and experience our “Circle of Support”—then don’t miss out on getting your 10-Day Free Trial. Simply go to: www.WeightLoss18minutes.com and click the purple gift box.

“I feel supported throughout my day using the tools. Best of all—I’m changing my relationship with food—and am losing weight!” Maureen

Trina Swerdlow, BFA, CCHT, is a Certified Clinical Hypnotherapist, an artist, and the author of Stress Reduction Journal. Trina has a private practice in downtown Danville. 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.

The Gift of ~ LOVE ~ From the Inside Out

January 31, 2014 by Trina Swerdlow Leave a Comment

Becoming deeply acquainted with one’s self is no small task. And the truth is, connecting to one’s inner workings is an ongoing, lifelong process. What makes this endeavor a slow but rich experience is that the “inner gold” is often buried under many layers of personality. So, getting past the encrusted layers to connect with the precious, authentic core can be a process of “excavation.”

Similar to geological excavation, chipping away at our outer hardened, rock-like formations to get to the gold beneath takes perseverance and patience. In my book, Stress Reduction Journal, I share that for me, letting go of harsh judgments toward some of the vulnerable, “less-than-perfect” parts of myself is an ongoing process, requiring periodic updates. To see myself through compassionate, loving eyes, I find that I first need to identify, and then remove, my judgmental glasses.

In my early excavation work, I began to see that the prescription glasses through which I harshly viewed myself, dated back to early childhood. These distorted lenses belonged to family members who were projecting their pain and frustrations onto me. Bless their hearts, they too inherited the “distorted lenses” that they wore and then unconsciously passed the glasses on to me. It was painful to one day realize that I had been, inadvertently, “renewing the prescription” for these glasses, year after year.

By no coincidence, a rich experience came my way that increased my ability to look upon all of myself more compassionately. It happened while I was attending a daylong workshop about speaking from the “Authentic Self.” The purpose of this seminar was to create a safe container from which to access one’s authentic voice and share it with others.

In preparation for the first exercise, the workshop facilitator paired us up with someone we didn’t know. We were asked to face each other and then take turns speaking from our hearts. As you might imagine, this was initially quite scary. However, as the day went on, defenses melted and many people began to truly enjoy the experience. Many of the participants discovered that hearing others and being heard by soulful, safe strangers could feel wonderful.

For the final exercise of the day, our facilitator asked us not to speak at all, but just hold a partner’s hands and experience being authentic without words. “Let the body and the eyes do the speaking this time,” he suggested.

I was paired with a fellow in his mid-forties named Anthony. His arms and hands appeared severely deformed. I nervously began thinking about how Anthony must be struggling with this new version of the exercise. A heavy sadness filled my chest as I looked at his hands and connected with parts of myself that sometimes feel different from, and less than, others. Shame began bubbling up from the center of my being. Thank God this painful spiral was interrupted when the facilitator signaled for us to begin.

Anthony reached toward me first and offered his warm, misshapen fingers. As I reached back and looked into his eyes, I saw a loving, compassionate confidence I had never seen before—from anyone. He extended his fingers with such exquisite grace that I, too, was able to experience and feel their beauty. Clearly, Anthony was much more at peace in his own skin, than I was in mine.

This realization sent a wave of sadness through me. I breathed into my vulnerability while continuing to look into Anthony’s gentle blue eyes. The pale blue reminded me of a quiet pool of water—a still and smooth surface, yet deep. As I continued gazing, my sad feelings began to melt and the muscles around my eyes started to soften. Anthony and I smiled at one another. It was then, in that sacred moment, that I joined him in the precious silence of simply being.

Graciously, Anthony shared his authentic core with me. He turned his flashlight in my direction and modeled compassionate, confident, self-love. Anthony was a fellow excavator offering me a priceless gift. What a blessing I received that day.

Finally, if you carry harsh judgments toward yourself, then consider peering below your topsoil to unearth the roots. Mindfully learning to look at ourselves (and the world) through more compassionate eyes is a gift of LOVE…from the inside out.

Join Trina and attend her upcoming Walnut Creek workshop for women and men: Managing Emotional and Compulsive Eating—John Muir Women’s Health Center: Tuesday, February 18, 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.”

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. 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 2014: Are You Ready to Leave “Magical Thinking” & Procrastination in the Dust?

January 2, 2014 by Trina Swerdlow Leave a Comment

Ever hear yourself saying, “I know I shouldn’t eat all these salty chips right now…but tomorrow I’ll eat light”? 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 is 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.

When magical thinking is combined with cravings for the wrong foods, unhealthy eating 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. 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—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 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 efforts in achieving goals. 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 leave “magical thinking” and procrastination in the dust…and claim the healthiest mind-body possible in 2014?

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

Four Tips to Create “Stress-LESS” Holidays

December 5, 2013 by Trina Swerdlow Leave a Comment

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, 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 relentlessly push ourselves to check off tasks from our mile-long “to-do” lists—we often end up with intense holiday overwhelm 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 TIPS to Create “Stress-LESS” Holidays.

~ Mindfully G.I.V.E. ~

The acronym G.I.V.E. (Generous Intentions = Vital Energy) is an invitation to trade in holiday exhaustion for holiday exhilaration.

G: Generous

I: Intentions

V: Vital

E: Energy

Okay, let’s explore the individual aspects now:

1. 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.

2. 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.

3. V: Nurture your VITAL needs. Maintaining your needs is essential year round—and crucial to create “stress-LESS” holidays. So, 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 for lots of nourishing sleep (savor those z-zzz’s)

4. E: Honor the natural ebb and flow of your ENERGY during the holiday season. 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 energy.

Finally, you might want to keep these 4 tips 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!

Save the date and join Trina for her upcoming 2014 workshop for women and men: Managing Emotional and Compulsive Eating—John Muir Women’s Health Center: Tuesday, February 18, 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.”

Trina Swerdlow, BFA, CCHT, is a Certified Clinical Hypnotherapist, an artist, and the author of Stress Reduction Journal and the 2-CD Set, Weight Loss: Powerful & Easy-to-Use Tools for Releasing Excess Weight. Trina has a private practice in downtown Danville. 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.

Create a Nourishing Thanksgiving “Attitude-of-Gratitude”

November 3, 2013 by Trina Swerdlow Leave a Comment

Feeling grateful for having shelter, food, clothes, money, and people that care about us is a healthy gift to our minds, bodies, and spirits. In this way, having an “attitude-of-gratitude” creates a positive state of mind and is a great stress-busting tool.

On the other hand, it is common to over-focus on what’s not right in our lives—especially during holiday times. Increased family pressures and demands on our time and money—create a recipe for “super-sized” holiday stress (it’s no wonder we overeat!) Can you relate?

Now, let’s not forget that holiday stress is exacerbated by unrealistic expectations (and their close cousin: perfectionism). When we feel nothing we do is ever good enough, we may become habitually stuck in a negative cycle. For example, we may have recurring thoughts like, “I’m not young enough, successful enough, and I’m a disappointment to my family.” 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.

The good news is, here are two tools I often offer my clients (and use myself) to help reduce stress and embrace an authentic attitude-of-gratitude:

“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.

1) 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).

2) 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”

Did you know that fear, anger, and sadness have difficulty coexisting with positive feelings like gratitude? Yep, they do. 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:

1) Pulling out a pen and a piece of paper.

2) Taking a few abdominal breaths to get “out of my head” and deepen my connection with my body.

3) Making a list of people, places, pets, and things for which I feel grateful.

Now, 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, reliability, creativity, and playfulness.

As a result, once we move out of the worry cycle, the positive juices usually start flowing. These two tools, “What’s Buggin’ Me?” and “Attitude-of-Gratitude,” are great stress-busters when we want to shift away from negativity and worry. The reward is to move from our heads into our hearts, and create a nourishing Thanksgiving holiday. Finally, let’s broaden our scope and cultivate an authentic “attitude-of-gratitude”…that is renewable all year long.

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 and illustrator of Stress Reduction Journal: Meditate & Journal Your Way to Better Health. Trina has a private practice in downtown Danville. 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.