Visualisation can be used as part of hypnotherapy or Cognitive Behavioural Therapy when helping women manage their stress and anxiety around hot flushes. It's a powerful technique that works by harnessing our imagination and tricks the brain into a state of calm. By conjuring up a scenario or space where we feel safe and happy, alongside deep, steady breathing, our cortisol levels can be brought down. Hot flushes are triggered by several things including the anxiety or fear of this being visible to others. It's important to find a quiet, private space to practice a visualisation. Visualisation therapy takes practice and it can be a few weeks before you notice a difference. Don't be hard on yourself about whether you are doing it right or wrong. Push distracting or negative thoughts away like a blowing away a cloud in the sky.
Try to practice this visualisation daily. The more you practice this, the more it will become a source of comfort and strength and the quicker the visualisation will create a calming effect to your flushes or anxiety. Stand tall with the crown of your head raised slightly and your back straight. Let your arms gently hang to the side of your body. Close your eyes. Feel your feet rooted to the floor, imaging they are the base of a mountain. Feel how rooted your feet are. You may notice some sensations like tingling or itching. Resist the urge to move. Slow down your breathing. Breathe in through your nostrils and notice the cold air coming into your body. Hold your breath for a few seconds and when you need to release, through your mouth, breath out measuredly until your lungs are empty. Continue to focus on your breath which is your anchor. The core to your strong mountain. Let the ice cold air come into your lungs and breath the stale air out. Now being to imagine you are in a beautiful glacial landscape. What do you notice from the top of your mountain? What captures your attention? What do you hear? What do you smell? Feel the solidity and strength of your body. Try to immerse yourself in this experience, right now. Be curious. When you are ready to open your eyes, do so.
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