E-cigarettes: good or bad?

This image is released under Creative Commons. If used, please attribute to www.vapour.co.ukThere has been much in the press this week about e-cigarettes, and lots of debate about whether they are good or bad.  People have strong opinions on both sides.  Supporters of ‘e-cigs’ (or ‘vapes’ as they are sometimes called) claim that smoking an e-cigarette is less harmful than smoking tobacco, and that e-cigarettes can help a smoker to quit.  Whilst there is some evidence to support this, there is also evidence that suggests that e-cigarettes pose their own risks.

My personal opinion is more in line with the latter.  From working with many smokers wishing to quit, as well as with people with smoking or nicotine addictions, and talking to them in depth about their smoking habits and attempts to quit, I have come to believe that:

  • E-cigarettes cause people to remain addicted to nicotine, so they maintain a need to have regular doses of nicotine.  Whereas nicotine is a fast acting drug which means that withdrawal is relatively easy and quick – why prolong the addiction?
  • People who become ‘addicted’ to e-cigarettes are more likely to go back to smoking cigarettes – for example if their e-cigarette runs out of charge
  • There is increasing evidence that young people are taking to smoking e-cigarettes, because they are seen as cool.  Whilst this is a relatively new phenomenon, I expect that many of those young people will eventually move on to smoking tobacco to get their nicotine hit.
  • Nicotine is a dangerous chemical.  It is a strong stimulant and has a damaging effect on the nerves and blood vessels.  It is so poisonous that even just a small amount injected into the blood stream can kill; indeed it is used by the veterinary profession to euthanise animals a large as horses.

Many people who have come to me for stop smoking therapy have told me that they tried e-cigarettes, and were able to quit temporarily but ultimately went back to smoking tobacco.  However, after just one session with me they found quitting easy and became non-smokers overnight:

“…I just wanted to let you know that I never thought it would be so easy to stop smoking!  Thanks to you I’ve got rid of that nasty habit that was starting to make me feel like a social outcast.  I was terrified that I wouldn’t be able to give up, but after our session together it just seemed like the easiest thing in the world. One of the easiest things I’ve ever done in fact!  Thanks so much.”  Testimonial from a male stop smoking client.

It will be interesting to see where the debate leads, and if organisations will also ban e-cigarettes (as some already have).   I recommend to people who come to me for stop smoking therapy that they avoid using any nicotine replacement products, including e-cigarettes, as this can prolong their nicotine addiction and may lead to them going back to cigarettes.  If you would like to stop smoking, check out my stop smoking therapy  or get in touch.

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TV hypnosis to reach a new low?

(Updated:  see the bottom of this post for my brief review of the programme!)

I see that there is a new TV ‘game show’ being advertised that claims to use hypnosis with its contestants, presumably for fun and effect. I haven’t seen the programme yet, but according to a TV critic acquaintance, it is ‘awful’. Having seen the trailer for it, I have to say it looks like it’s going to reinforce all those myths about hypnosis that make Clinical Hypnotherapists cringe, such as:

Myth #1 – a hypnotist can control my mind
Wrong!  Nobody can ‘control’ your mind, certainly not without your consent, or – perhaps – the use of strong drugs. Hypnosis candidates who are up on stage/infront of a camera clucking like a chicken, stripping off or eating an onion – guess what, they’re doing it because they want to! At some level, even if subconsciously, they want to  be part of the show, they are giving their consent to playing the part.  They therefore allow themselves to be ‘suggestible’ (which I feel is another word for obedient) and do what the hypnotist ‘suggests’ they should do. There is hypnotherapy at work though – candidates have hypnotised themselves into believing the power of the hypnotist is real. The stage/TV hypnotist’s biggest skill is in selecting the most suggestible (obedient) candidates to work with.

Myth #2 – you can get ‘stuck’ in hypnosis
Wrong again!  I reassure all of my hypnotherapy clients that they can stop the session at any time they wish, and for any reason.  All they have to do is open their eyes.  Even without my ‘permission’, a client is free, and able, to bring him or herself out of hypnosis at any point.  Most prefer to stay with it though, as it is incredibly therapeutic (the clinical type in any case).

Myth #3 – There’s no scientific basis to Hypnosis – it’s just bunkem
The state of hypnosis is a natural state of mind that we all go in and out of every day.  It is the stage at which the brain waves slow down and increase in amplitude, known as the Theta state.  In this state we can access our ‘deeper’ brain (also called the unconscious or subconscious mind) more easily.  We can also access  more memories and are in a perfect state of mind for taking new knowledge on board.  This activity can be measured by Electroencephalography (EEG), which I have seen in action.  EEG studies also show that during hypnosis the left side of the brain calms right down and the right side becomes very active.  In most people the left brain is the logical, critical side and the right is the more creative, adaptive side (though this is reversed in a minority of people). Hence, during hypnosis we are able to access deep memories and learn new information, plus we are more reflective and can be more creative.  These are perfect conditions for therapeutic change to take place.  The Clinical Hypnotherapist is trained to take advantage of these conditions to help the client to achieve their therapeutic goals.  Having said all this, I do believe that there is a strong element of the placebo effect at play, but if it helps the clients to achieve their aims, then that’s legitimate in my view.

Personally I use a combination of hypnotherapy and counselling plus NLP (neuro-linguistic programming) in my client work.  My approach with each client is always based on their particular needs and whatever works best for them.  However, I shall probably watch this new TV show at least once, and will report back here with my analysis.

Update – 19 March 2015:
Well, I’ve watched You’re Back In the Room now and – yes I’m pretty convinced that the contestants were acting out their roles to a large extent, though I’m also sure that they truly believed that they were hypnontised.  I’m sure that the hypnotist  Keith Barry is very good at what he does, and I’ve no doubt that he worked extensively with the contestants off camera – to prime and ‘train’ them.  But you know what, it was all harmless fun – even if it is truly trash TV!  I don’t believe that it will harm in any way the ‘reputation’ of hypnosis, if anything it brings awareness of hypnosis to a wider audience, and that’s a good thing!

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Building Self Esteem

Self Esteem (c) Kiran Foster Oct 2012 Flickr Creative CommonsI see many people in my consulting room who are suffering from the effects of low self esteem, in one way or another.  Some have spent most of their lives struggling with the way they feel about themselves,  others have been through difficult relationships or other life events that have knocked their confidence and damaged their self esteem.  When self esteem is low it can affect everything about our lives,  in particular our relationships, work and social life. People with low self esteem are also prone to having negative patterns in their close relationships and are more likely to pair with unsuitable partners.

It can be a difficult,  and sometimes a long, road to improved self esteem, but it is so worthwhile. Building self esteem starts with learning to recognise and accept patterns of behaviour that are – or have become – unhelpful.  Persistent negative thinking and negative beliefs can be tackled through counselling, as can the identification of destructive patterns.  A therapist can provide positive support whilst going through the process of changing sometimes deeply ingrained patterns of belief and behaviour.  The process can be emotional, but is often extremely liberating.

A recent client of mine achieved amazing and positive change, following the effects of an unhealthy long term relationship.  She was able to find herself again, and build up the strength to cope with the ongoing repercussions of her former situation.   Most of all she was able to be happy with herself and her life again.  I was delighted for her and asked her what advice she would give to others who need to rebuild their self esteem.  Her responses were so simple yet extremely insightful and helpful, so I asked for her permission to share them anonymously on my blog.  She has agreed, so here is her  advice:

  • Do things that make you happy
  • Do something for yourself every day
  • Learn what your preferences are and express them
  • Remember what you used to enjoy doing – do it again
  • Pick up things again that you’ve previously abandoned
  • Try everything
  • Accept invitations to do new things
  • Build new support networks in new places and by doing new things
  • Broaden your horizons and step outside your comfort zone

I totally agree with my client that the above steps can lead those coping with poor self esteem towards improving the ways that they think and feel and maybe even find themselves again.  I would add a few of my own suggestions, especially for those with very low self esteem:

  • Learn to speak kindly to and about yourself, especially in your ‘self talk’
  • Learn to be assertive and to stick up for your rights
  • Look after your physical health:  eat a balanced diet, exercise regularly and get enough sleep
  • Learn to be comfortable with your own company – spend quality time alone, doing things you enjoy
  • Find a therapist/counsellor that you feel happy with to work through your self esteem issues and tackle negative patterns

Improving one’s self esteem is a valuable gift that we can all learn to give ourselves, and that can lead to a happier, healthier life.

 

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