Talking Therapies Bristol - Online Therapy and Hypnotherapy with Susan

Session 1: Menopausal Symptoms and Self-Care

In this session we will have a look at your experience of the transitional stage you are at and at life in general. We will discuss how you would like things to change and what action you can begin to take to improve your experience.

Handouts: Welcome pack

Self-care Booklet

Menopause 1 Mp3

Session 2: Reducing Stress, Worry and Discomfort.

We will begin with a review of how things are with you, then move on to take a look at stress and discomfort, both emotional and physical, and how to reduce these as well as how to keep a check and minimise their repeated build up. We will also look at self-hypnosis and how you can use this between sessions and beyond.

Handouts: Self-hypnosis sheets

Menopause 2 ‘Symptom Control’ Mp3

Relevant Information and tools handouts

Session 3: Mindful Acceptance and Menopausal Transition

As usual we will start with a review of what is happening with you and then explore how we can reduce stress and discomfort by closing the gap between where you are and where you want to be.

Handouts: Short Meditation Mp3

Mindful Acceptance booklet

Relevant Information and tools handouts

Session 4: Menopausal Transition, Emotions and Self Compassion

After a review of your week we take a look at increasing understanding and managing emotions as well as examining how you think about yourself and how, perhaps, you could be kinder and more considerate to yourself

Handouts: Compassion 1 Mp3

Relevant Information and tools handouts

Session 5: Exchanging Stress for Calm, Control and Patience

We will begin with an overview of how life has been since we last met and any changes we can make in light of that. We will then go on to look at ways of enquiring into where we can have control and when to let go of those things that are beyond our control, allowing us to feel so much calmer. Discovering the ways to cultivate more patience also leads to a calmer existence, why add to the stress you already experience by adding on the stress of your own impatience. The way we speak to ourselves can have multiple negative effects on our wellbeing as well as drip feeding into our stress load, thus we will look at a simple handy method of bringing improvement here.

Handouts: Compassion 2 Mp3

Relevant Information and tools handouts

Session 6: Moving Forwards with Balance and Ease

Following a review of how things are going, we will consider whether any further habits need changing, look at finding silver linings in situations and look at how you can continue moving forwards whilst maintaining balance.

Handouts: Maintaining Change Booklet

Menopause 3 Mp3

Relevant Information and tools handouts

The starting point is to contact me to arrange an initial consultation where we will discuss your needs and how they can be met, anongst other things and a general Hypnosis Mp3 for use at home will be given.

Reduces hot flushes: hypnotherapy has been found to be effective in reducing the frequency and intensity of hot flushes (1,2,3,4,5,10), with some studies finding that hypnosis reduced flushes by 74%
Improves sleep quality: This is a period in women’s lives that frequently brings sleep disturbances, including difficulty falling asleep and staying asleep. Hypnotherapy has been found to improve sleep quality and reduce the number of awakenings during the night in women experiencing menopausal symptoms. (5,6,7,8,9)
Assists mood and quality of life - reduces anxiety and depression: Peri menopause and menopause can be a stressful and anxiety inducing experience for many women. bringing changes in her physical, emotional, and social well-being and these emotional discomforts and other physical disturbances can lead to further mood changes and depressive symptoms. Hypnotherapy has been found to reduce anxiety, depressive symptoms and stress in peri menopausal and menopausal women and to significantly improve their quality of life (3, 9,10,11,12)
A decrease in sexual discomfort and an improvement in sexual pleasure: Sexual function declines with advancing menopause: the loss of oestrogen during the peri menopausal transition and during the following menopause has a huge impact on sexual function, it can lead to loss of desire and making it more difficult to become aroused. Hypnotherapy has also been show to assist with this (13).

What does the course involve?

The course focuses on a different area each week, as shown above, as well as all the specific issues you will bring yourself. The first half of the session is gentle talking therapy where we will discuss what has happened with you since the last time we spoke and look at relevant coping mechanisms, tips and tools that could help you with what we have discussed. We will also look more specifically at the topic of the week and how this can help you along this transformative journey you are on.

The second half of the session is the relaxation, where the hypnotherapy process eases you into a deep state of relaxation, where the hypnotic suggestions can be taken up by your mind much more deeply to help you on your journey along this particular part of life.

After each session you will be given handouts of relevant information, exercises and tools to help you, and a relevant Mp3, you will receive 7 Mp3’s to listen to at home in total.

The first step is the Initial Consultation: This is Free.

Here we will meet each other, you can explain what you are experiencing and what you would like help with. I will explain a bit about how I work and the course itself, I will explain a bit about what goes on in the brain and body during this time and how the way I work can help with all this. You can then go away and decide if you would like to return for the course. If you do decide to return, you are not committed to stay for the full course if you do not wish too, as payment is merely on a week-by-week basis. (Standard session fees apply – sessions commencing before 5pm are £65 and sessions commencing after 5pm are £75, all sessions are 1 hour). There is also the option to continue for more sessions should there be any other issues you wish to work on. The choice is always yours.

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Perimenopause

Perimenopause is the transitional period that occurs before the menopause, when a woman’s body begins to produce less oestrogen. It generally lasts between a few months and several years, and typically begins in a woman’s 40s but it is possible that it could even start as early as the mid 30s. During perimenopause, women may experience a collection of physical and emotional symptoms, which often vary in severity and duration.

Common Physical Symptoms:

Hot flushes: these involve sudden warming sensations that can cause sweating and heart palpitations.
Irregular periods: periods may become shorter or longer, lighter or heavier, or less or more frequent.
Sleep disturbances: difficulty falling asleep or staying asleep.
Changes in sex drive: decreased libido or changes in sexual desire.
Vagina dryness: decreased vagina lubrication, which can cause discomfort or pain during intercourse.
Urinary incontinence: leakage of urine during coughing, sneezing or exercise.

It is important to note that while these symptoms are common during perimenopause, they may be caused by other factors such as stress, depression or thyroid disorders. Women who are experiencing these symptoms should speak with their GP to determine the cause and explore treatment options.

There are a variety of treatment options available for perimenopausal symptoms, including hormone replacement therapy (HRT) (not suitable for all women), which can help ease hot flushes, vaginal dryness and other symptoms by replacing the oestrogen that the body is no longer producing. Other treatment options include antidepressants, which can help with mood swings, and lifestyle changes such as exercise, healthy eating and stress management as well as alternative therapies such as, talking therapy and hypnotherapy.

Menopause

Menopause is the continuation of the peri menopausal stage; it is the natural biological process that marks the end of a woman’s reproductive years. It is defined as the time when a woman has gone 12 consecutive months without a menstrual period. Menopause can occur between the ages of 40 to 60, with an average age of onset being 51 years old.

During menopause, the body experiences a further decline in the production of oestrogen and progesterone, the hormones that regulate the menstrual cycle and fertility. This decline in hormone levels can cause a variety of physical and emotional symptoms, just as in the peri menopausal phase, including:

These symptoms can last for several years, with the average duration being 4 to 5 years, although some women experience symptoms for a decade or more.

In addition to these symptoms, menopause can also increase the risk of certain health problems, including osteoporosis (weak bones), heart disease, and certain cancers. It is important for women to speak to the GP about managing these risks.

There are several treatments available to help manage menopause symptoms, including hormone replacement therapy (HRT), which involves taking oestrogen and/or progesterone to supplement the body’s natural hormone levels. However, HRT may not be suitable for all women, and there are potential risks and side-effects associated with this treatment, just as there are risks and side-effects of the menopause itself. Thus, treatment is very much in the hands of each woman to decide on what is right for her.

Perimenopause and Menopause and Self Help

Whilst the variety of ‘symptoms’ that occur during the transitional phase of perimenopause and subsequently the menopause are normal part of the aging process, these experiences can be uncomfortable and disruptive. However natural this process is, it can, at times, be challenging to manage, but regular exercise, a healthy diet, stress management, good sleep hygiene, hormone therapy (when appropriate), talking therapies and hypnotherapy can all be extremely helpful in easing any discomforts experienced during this transformative time.

Here are some things you can do yourself that can assist you to manage your perimenopausal and menopausal experiences:

Eat a balance diet: eating a healthy and balanced diet can help manage perimenopausal symptoms. Include plenty of fruits and vegetables, whole grains, lean proteins and healthy fats in your diet (14).
Exercise regularly: Exercise can help relieve stress and anxiety, improve mood, and reduce the risk of chronic disease. It can also help reduce hot flushes and improve sleep. Aim for at least 30 minutes of moderate-intensity exercise most day of the week(14).
Get enough sleep: Sleep disturbances are common during perimenopause and menopause. To improve sleep, try to establish a regular sleep routine, avoid caffeine and alcohol before bedtime and create a cool and dark environment (14).
Manage stress: Stress can exacerbate perimenopausal symptoms, so it is important to find ways to manage stress. Some effective stress-management techniques include mindfulness and meditation, yoga, hypnotherapy, deep breathing exercises and journaling. (14).See here for more information
Hormone replacement therapy (HRT): Some women like to take HRT to help relieve menopausal symptoms, but it is not suitable for everyone(14). Talk to your GP about the risks and benefits of HRT.
Stay hydrated: Drinking enough water can bring some relief to hot flushes and other symptoms of perimenopause (14).
Stop smoking: Smoking can worsen perimenopause symptoms and increase the risk of chronic disease. Quitting smoking can also help improve overall health and reduce symptoms (14).
And obviously there is Hypnotherapy and Talking Therapy – See above section

As can be seen above, as well as the initial consultation and the in-session therapy of the course, 7 different Mp3’s for use at home will be given, along with a series of handouts of information, tips and tools to add to the effectiveness of this 6-session course. The course is designed to help you during the time we are together and give you the tools to continue to move forward more comfortably for years to come

f you would like to now more about me, my qualifications, my life e.t.c please have a look at the about me page here.

You can also find answers to some frequently asked questions here.

if you would like any other information or to book an initial consultation with me please contact me here

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REFERENCES

(1)Elkins, G.R., Fisher, W.I./ & Johnson, A.K., (2013) Mind-body therapies in integrative oncology. In Integrative Oncology (pp. 227-229). Oxford University Press.
(2)Guo PP, Li P, Zhang XH, Liu N, Wang J, Chen DD, Sun WJ, Zhang W. Complementary and alternative medicine for natural and treatment-induced vasomotor symptoms: An overview of systematic reviews and meta-analyses. Complement Ther Clin Pract. 2019 Aug;36:181-194. doi: 10.1016/j.ctcp.2019.07.007. Epub 2019 Jul 19. PMID: 31383438.
(3)Tran S, Hickey M, Saunders C, Ramage L, Cohen PA. Nonpharmacological therapies for the management of menopausal vasomotor symptoms in breast cancer survivors. Support Care Cancer. 2021 Mar;29(3):1183-1193. doi: 10.1007/s00520-020-05754-w. Epub 2020 Sep 17. PMID: 32940768.
(4)Johnson A, Roberts L, Elkins G. Complementary and Alternative Medicine for Menopause. J Evid Based Integr Med. 2019 Jan-Dec;24:2515690X19829380. doi: 10.1177/2515690X19829380. PMID: 30868921; PMCID: PMC6419242.
(5)Tandon VR, Sharma S, Mahajan A, Mahajan A, Tandon A. Menopause and Sleep Disorders. J Midlife Health. 2022 Jan-Mar;13(1):26-33. doi: 10.4103/jmh.jmh_18_22. Epub 2022 May 2. PMID: 35707298; PMCID: PMC9190958.

(6)Otte JL, Carpenter JS, Roberts L, Elkins GR. Self-Hypnosis for Sleep Disturbances in Menopausal Women. J Womens Health (Larchmt). 2020 Mar;29(3):461-463. doi: 10.1089/jwh.2020.8327. PMID: 32186967; PMCID: PMC7097677.

(7)Roberts RL, Rhodes JR, Elkins GR. Effect of Hypnosis on Anxiety: Results from a Randomized Controlled Trial with Women in Post menopause. J Clin Psychol Med Settings. 2021 Dec;28(4):868-881. doi: 10.1007/s10880-021-09810-3. Epub 2021 Aug 17. PMID: 34403019.

(8)Elkins G, Otte J, Carpenter JS, Roberts L, Jackson LS, Kekecs Z, Patterson V, Keith TZ. Hypnosis Intervention for Sleep Disturbance: Determination of Optimal Dose and Method of Delivery for Postmenopausal Women. Int J Clin Exp Hypn. 2021 Jul-Sep;69(3):323-345. doi: 10.1080/00207144.2021.1919520. Epub 2021 May 28. PMID: 34047672.

(9)Roberts RL, Rhodes JR, Elkins GR. Effect of Hypnosis on Anxiety: Results from a Randomized Controlled Trial with Women in Post menopause. J Clin Psychol Med Settings. 2021 Dec;28(4):868-881. doi: 10.1007/s10880-021-09810-3. Epub 2021 Aug 17. PMID: 34403019.

(10) Jaeger MB, Miná CS, Alves S, Schuh GJ, Wender MC, Manfro GG. Negative affect symptoms, anxiety sensitivity, and vasomotor symptoms during perimenopause. Braz J Psychiatry. 2021 May-Jun;43(3):277-284. doi: 10.1590/1516-4446-2020-0871. PMID: 33053044; PMCID: PMC8136388.

(11)Elkins G, Marcus J, Stearns V, Hasan Rajab M. Pilot evaluation of hypnosis for the treatment of hot flashes in breast cancer survivors. Psychooncology. 2007 May;16(5):487-92. doi: 10.1002/pon.1096. PMID: 17048223.

(12)Younus J, Simpson I, Collins A, Wang X. Mind control of menopause. Womens Health Issues. 2003 Mar-Apr;13(2):74-8. doi: 10.1016/s1049-3867(02)00196-2. PMID: 12732444.