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Why your managers aren't managing

Posted By Emma Browning, Ms, 24 September 2025

One of the biggest frustrations we hear from MDs is that their managers aren’t actually managing.

 

They were great at their old job, got promoted… and now you’re left dealing with:

  • Team issues that land in your lap and mean you spend your weekends doing work you could have got done in the week!
  • The consequences of bad hires, increases your staff turnover, costs you more money and erodes your reputation as a good employer
  • The fallout from poor communication from your managers which is getting you into ‘hot water’ and costing the business time and money to resolve
  • Demotivated teams who are dragging down the performance of others
  • And good employees walking out because no one tackles poor behaviour

Does this sound familiar?

 

👉 That’s exactly why I’m running a free online masterclass:


“Tired of managing your managers and your business?” on Tuesday 7th October at 11am.

 

In 45 minutes, you’ll discover why managers keep getting it wrong—and what you can do instead.

 

REGISTER YOUR PLACE HERE

 

* image credit Emma Browning, Meraki HR

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Five practical ways to tackle weight anxiety and feel better in your body

Posted By Celia Griver, Cognitive Behavioural Hypnotherapy, 19 September 2025

What happens when you think about eating? Does the thought of a meal in a restaurant fill you with dread? Do you get anxious about eating? Or is it that you feel a sense of rising panic at the idea of putting on weight? Weight anxiety affects people differently. It may be you experience a sense of worry about how certain food will affect you. Or it could be noticing your mind going into overdrive when you eat chocolate or crisps, for example.

Anxiety about weight is increasing


Anxiety affects millions of people world wide. It’s experienced as feelings of fear, worry, and unease. Increasingly more people are experiencing anxiety about their weight.

In fact, anxiety does have an impact on weight and eating habits. And certainly, weight and eating issues can contribute and worsen existing anxiety. A recent study found that people who struggled with their weight were more likely to experience anxietyi.

Weight anxiety is a particular type of anxiety that’s defined as excessive worry and stress about weight, shape, and appearance. It can show itself in various ways, such as constant body checking, obsessive thoughts about weight, or feelings of guilt and shame related to eating.

 

weight anxiety negative self judgement

 

Why weight anxiety?


You can feel under pressure about your weight, shape and appearance for a number of reasons:

Social Pressure
Society as a whole promotes unrealistic beauty standards that are impossible for most people to reach. Thinness, in particular, is aligned with success. When you can’t reach these impossible ideals, you can end up feeling inadequate or ashamed about your body
Media Influence
The media bombards us with images of “perfect” bodies. They’ve often been, airbrushed to fit an unattainable ideal. If, like most of us, you’re being constantly exposed to these pictures, you can’t help but compare yourself unfavourably to all the images you’re consuming. It’s easy to see how you can end up feeling dissatisfied with your own body which in turn can lead to weight anxiety.
Personal Experience
People often feel that’s it’s ok to make comments about your weight or appearance. If you’ve had negative comments or experiences about your size or shape from family, friends or doctors, it can affect how you feel about your body. In the long term, this can play a part in you developing weight anxiety.

weight anxiety constant self judgement

Weight anxiety and disordered eating


Weight anxiety often leads to disordered eating patterns and impacts body image. This can set up a vicious cycle where anxiety triggers unhealthy eating patterns, such as extreme dieting, binge eating, purging, or taking diet pills. This, in turn, reinforces the anxietyii.

Research indicates a link between anxiety, depression, and binge eating. People with higher levels of anxiety and depression are more likely to engage in binge eating. The binge eating makes the anxiety and depression worse. which, in turn, increases the anxiety and depression symptomsiii.

Higher levels of anxiety are also associated with greater weight gain over time. A study following 6,695 adults over four years found those with the highest anxiety gained more weight than those with lower anxiety. This was found to be true, even after controlling for other factors such as age, sex, and physical activityiv.

This cycle can be challenging to break. It’s important to consider all the factors that may be contributing to a person’s anxiety and disordered eating patterns and to develop the strategies that will help them to tackle weight anxiety.

Breaking the cycle
It’s crucial to take a holistic approach to managing weight anxiety and reduce its impact on wellbeing. There is no one-size-fits-all solution.  By providing the right support for each client, new ways of thinking and acting can be learned with time. Working to address your weight anxiety can help you to stop fighting with your body and help you to find the courage to try new things and to live a life you enjoy.

When I work with clients with weight anxiety, we work in partnership to find ways for them to manage their anxiety and change the way they feel about their body. Together, we look at how they can spend less time worrying and more on living the life they want.

Have a look at https://www.blossomhypnotherapy.com/five-ways-to-boost-self-esteem/and https://www.blossomhypnotherapy.com/breaking-free-from-the-anxiety-emotional-eating-and-weight-cycle/ for more ways to help with weight anxiety.

 

Client story

 

Jocelyn’s problem


Take Jocelyn (not her real name) for instance, a retired 62 year old GP and married mum of three.

When I first met Jocelyn she was fed up of her lifelong battle with weight. She’d had enough of thinking about food all the time and constantly worrying about her weight. It had left her unhappy, exhausted and unable to enjoy her retirement with her husband.

Jocelyn had researched weight loss jabs such as Ozempic, Monjaro and Wegovy. But, she was concerned about the side effects and long term implications. She approached me as she hadn’t tried hypnotherapy and wanted a more gentle and long term approach.

As we explored what was going on for Jocelyn, it became clear that she spent a lot of her time battling food and her weight. She described thinking about food as being “all consuming’. The more she tried to control thinking about food, the more she’d think about it and the more she would eat. By the time I met her she was avoiding eating meals and instead grazing all day long.

Jocelyn would quickly eat on the go. She couldn’t allow herself to stop and sit and give herself time to eat. Then, she’d criticise herself for her food choices and couldn’t understand why she felt so out of control.

It was particularly bad for her around chocolate, sweets, cheese and crisps. If she ate these foods she would eat far more than she wanted. Then she would become annoyed with herself and think about food even more.

She was feeling sad and depressed about her weight and how out of control it felt for her.

Jocelyn wanted to understand how she could change how she felt about herself and stop the constant food noise. She wanted to be able to look after herself better as she got older.

Jocelyn’s results


I worked with Jocelyn to help her to manage her stress and anxiety around food.

Together, we gently explored her childhood eating patterns and how they still impacted her today. Jocelyn began to realise she didn’t allow herself to take time to enjoy food because she felt she didn’t deserve it. We worked together to help Jocelyn feel that she could eat whatever she weighed.

As she began to let go of her past patterns, she started making more choices for herself. Jocelyn began to see that food isn’t a reward that has to be earned. She started to appreciate her body and began to lose her “food noise”.

Jocelyn discovered how to become aware of when she’d eaten too much. She realised it made her feel sick. As we worked on developing more skills, Jocelyn made the decision that she didn’t want to feel like this anymore. She had now had a toolbox of skills and techniques to help her to make the changes she wanted..

She learnt to tune into her body’s signals and recognise when she was hungry and when she felt anxious. Jocelyn realised she’d cofused anxiety and hunger signals and used food as a way of managing her anxious feelings. She no longer felt afraid when she was hungry as she understood it was her body telling her it was time to eat.

Jocelyn discovered foods such as chocolate, sweets, crisps and cheese are just another food and they lost the hold they had over her.

As we worked together, we practised tools and techniques to help Jocelyn to manage life’s stresses differently. Being able to manage stress meant she became less focused on food as a way of coping. With practice, Jocelyn became better at handling stressful situations in her life. She noticed her sleep improving too. She stopped grazing and started to eat regular meals.

In Jocelyn’s words

 

I’ve struggled my whole life with food and my weight and it’s always bothered me. I can vividly remember my mum telling me I shouldn’t eat so much and being taken to Weight Watchers meetings. I’ve never felt happy with myself even though the rest of my life is really good. I’ve tried so many times to change things but nothing’s ever really worked.

What was different this time was understanding how much anxiety is behind my eating habits. This was a revelation to me as I thought I just didn’t have enough self control. I now understand that when I feel better about myself my eating habits are better.

I really liked all the little experiments we did together and they really helped me to understand what was going on with my eating habits. I started to notice what I was doing and see how I could make changes.

As I worked with Celia, I came to understand that I didn’t value myself enough to allow myself to eat well. Celia showed me ways to value myself that weren’t based on my weight and what I ate and now I don’t allow the negative thoughts about food to take over my mind. I’ve learnt how to let them go.

I’ve now got so many skills to help me and I’m going to continue to use them and listen to the recordings. Now I’m living a happier life. I don’t criticise myself all the time any more and I’m so proud of the changes I’ve made so far and looking forward to continue to make even more as I go along.

I’ve even got chocolate left over from Easter still in the house. That’s never happened before.


Here are my top five practical ways to help you to manage weight anxiety. Beating anxiety can take time. Each step can be learnt and built upon. By taking these steps one by one, you can start to live your life on your own terms.

1. Shift your focus away from weight
Recognising your weight anxiety is the first step towards breaking the cycle and embracing a healthier relationship with your body. One way to do this is to try and take your attention away from focusing exclusively on your weight. Instead, it’s helpful to focus on a healthy lifestyle that includes balanced and gentle nutrition, regular exercise, and self-care. This can help you to feel better about your body, improve your physical and mental health, and reduce anxiety about your weight.

2. Don’t listen to your thoughts
Start to notice how often you have negative thoughts about your body, food and eating.  Anxiety around food and eating is often fed by critical thoughts, such as “I can’t eat that, it’s too fattening” or “I’m going to gain weight if I eat this.” Learn to challenge these thoughts by questioning how true they are.  You may also be able to find evidence to contradict them. For example, you could focus on things you like about yourself that are not related to your weight, or remind yourself that people come in a range of sizes and shapes.

3. Curate your social media
If you’re like most people, you spend a lot of time on social media. You may not realise it, but the images you’re consuming affect how you feel and can lead to increased weight anxiety.

Try and remind yourself that what you see on social media is a carefully curated image and has often been edited to make the person look good. Rather than having a steady diet of unrealistic images that make you feel anxious, surround yourself with people who promote realistic images of the human body. This can help you to improve how you feel about your own body and make you less anxious about your weight. It can support you towards finding it easier to accept yourself.

Take the time to find and engage in social media platforms and communities that emphasise diverse body shapes, sizes, and beauty. After a few weeks, don’t forget to check in and see if it makes a difference to how you feel about yourself.

4. Learn to experience your body from the inside out
This sounds a bit strange but it can really help you to change how you experience your body and reduce your anxiety about your weight.

You can learn how to do this by starting to shift your attention from the outside of your body and how your body looks – to the inside and how your body feels. Women especially have been taught to go through life looking at their body from the outside in, observing it as if it is an object. It then becomes second nature to pick apart the bits you dislike. Instead, see if you can start to experience your body from the inside. You can do this by focusing on sensations that you can notice.

Rather than judging how a part of your body looks and if you like or dislike it, try and sense into this area and notice whether it feels warm or cold, soft or sharp, tense or relaxed, etc. Changing how you relate to your body in this way by sensing into the body instead of only looking at it can help you to understand your body as a living, breathing being that communicates with you, rather than an object in need of changing.

5. Practice mindfulness
Mindfulness can help reduce anxiety by helping you stay present in the moment. Take a few deep breaths before you eat, and pay attention to the taste, texture, and smell of your food. Incorporate mindfulness practices into your daily routine to manage anxiety and increase self-awareness. Techniques like meditation, deep breathing exercises, and body scans can improve your overall well-being and help you develop a more positive relationship with your body.

For more go to https://www.blossomhypnotherapy.com/the-benefits-of-body-awareness/

Would you like to make living life easier, right now? Get your free Live Life on Your Terms recording here and begin to live your life with confidence.

If you believe you or someone you care about has an eating disorder rather than weight anxiety you can get help from Beat, the eating disorder charity

iAmiri S, Behnezhad S. Obesity and anxiety symptoms: a systematic review and meta-analysis. Neuropsychiatrie : Klinik, Diagnostik, Therapie und Rehabilitation : Organ der Gesellschaft Osterreichischer Nervenarzte und Psychiater. 2019 Jun;33(2):72-89. DOI: 10.1007/s40211-019-0302-9. PMID: 30778841.

iiNeumark-Sztainer, D., Paxton, S. J., Hannan, P. J., Haines, J., & Story, M. (2006). “Does body satisfaction matter? Five-year longitudinal associations between body satisfaction and health behaviors in adolescent females and males.” Journal of Adolescent Health, 39(2), 244-251. doi.org/10.1016/j.jadohealth.2005.12.001.
iii Grilo, C. M., Reas, D. L., & Hopwood, C. J. (2014). “Prevalence and Correlates of Binge Eating Disorder in a Community Sample of Female Adolescents.” International journal of eating disorders, 47(4), 397-402. doi.org/10.1002/eat.22245.

ivFaith, M. S., Butryn, M., Wadden, T. A., Fabricatore, A., Nguyen, A. M., & Heymsfield, S. B. (2011). “Evidence for prospective associations among depression and obesity in population-based studies.” Obesity Reviews, 12(5), e438-e453. doi.org/10.1111/j.1467-789X.2010.00847.x.

 

*Image credit Celia Griver

Tags:  Anxiety  Eating  Hypnotherapy  Mindfulness  Weightanxiety 

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How can hypnotherapy help me?

Posted By Celia Griver, Cognitive Behavioural Hypnotherapy, 19 September 2025
If you’re reading this, you’re probably curious about hypnotherapy. You may have heard of it and even seen it on films or tv.  As you start the new year, like many people, you may be thinking about making changes to your habits or the way you approach life and you’ve heard hypnotherapy can help you.
And yet, you still may not be sure what hypnotherapy is.  Read on and all will become clear.  Hypnotherapy in real life is very different to what you see on the screen. It’s simply a way of harnessing the power of your imagination to make lasting and powerful changes in your life.

keeping calm in uncertain times

What is hypnotherapy?

Hypnotherapy is psychotherapy combined with hypnosis. It’s a way of using the power of your mind so that it works for you and takes you forward in life, in the way you choose.

As a result, this means you no longer have to feel stuck in your life, making the same mistakes again and again. Using the power of your own mind through hypnosis you get to experience what it would be like if things were different. So, you can start to think, feel and act in the way you choose.  Hypnotherapy gives you the chance to imagine your life without the need to struggle. Instead, you get to focus your attention on a positive future for yourself. Hypnotherapy is a potent tool to help you to be your best version of yourself.

It’s a therapy based on empowering you to discover new ways of thinking and acting. Hypnotherapy equips you with a different, better view of yourself and the world. In addition, its a way to support yourself to take action to solve your problems and change your life for the better.

hypnotherapy - using the power of your mind

What is hypnosis?

Hypnosis enables you to access the power of your own mind. So, as you go into hypnosis you access a helpful, deep form of attention you can use whenever you want. Once you’ve learnt how to do hypnosis for yourself, it’s something you can harness again and again.

Each time you go into hypnosis, you find it easier and you get better results, similar to how muscles become stronger the more you exercise. You may notice you’re getting better at coping with life’s challenges and start to feel more confident. As you practice hypnosis, you start to realise you are making more and more changes. You may even notice each time it’s becoming easier. You no longer feel as if you’re getting in your own way, but as if you’re the one driving positive change in your life.

Can I be hypnotised?

Almost everyone can be hypnotised. Hypnosis is about developing the tools to empower yourself. It’s a safe treatment without side effects. Hypnosis isn’t something that’s done to you. Rather, it’s a skill which you learn in your hypnotherapy sessions. You’re then able to take control and use it whenever you need it.

 

Where’s the evidence?

There have been thousands of research studies published on hypnosis over many years. To summarise, they show hypnosis is effective for reducing anxiety, managing pain, improving sleep, for managing weight, and treating stress related illnesses such as migraine and irritable bowel syndromei.

Hypnotherapy for weight and eating

Many people associate hypnotherapy with weight and eating. Research shows greatly improved outcomes for weight loss, when CBT was combined with hypnosis rather than CBT alone. And in 78% of people studied, the weight loss had been sustained and improved months latervi. And, another study, of diabetics, found that those who had hypnosis lost the most weightvii

You can find out more about how hypnotherapy helps with binge eatingdisordered eating and other weight and eating issues, including anxiety about your weight and shape.

 

Hypnotherapy for pain

Hypnosis is often used to help people cope better with pain. For instance, a recent study shows patients who had hypnosis found it easier to cope with the pain and distress of surgery and took 40% less medicationii. While another study shows hypnosis helped women with breast cancer reduce their pain and to have a better quality of lifeiii.  For more on how hypnotherapy can help with pain, check out https://www.blossomhypnotherapy.com/coping-with-chronic-pain/

Hypnotherapy for irritable bowel syndrome

Hypnotherapy for irritable bowel syndrome (IBS) is recommended by the NHS’ National Institute for Health Care and Excellence (NICE). For instance, research shows, showing those with IBS how to use self-hypnosis has proved an effective tool in helping them to regain control over their symptoms and improve their quality of lifeiv.

 

Hypnotherapy for stress and anxiety

Research into hypnotherapy for stress and anxiety shows those using hypnosis found it easier change in how they thought and acted, reduced what made them anxious and experienced general all round improvement. Furthermore, when treating both anxiety and depression, there is good evidence that self-hypnosis is effectivev.

For more see https://www.blossomhypnotherapy.com/worry-what-to-do-when-you-cant-stop-worrying/and https://www.blossomhypnotherapy.com/fight-flight-understanding-body-responds-stress/

 

Client story

Once you know how to use hypnosis, you can use it in many ways.

John’s problem

John came to see me because he had given up his job to become an online trader. It had been his dream for a long time. He wanted to be able to support his family this way, and dreaded failing and having to go back into the workplace.

As he was sitting at his desk every morning, he’d start telling himself “I must succeed at this” and then his doubts set in. He’d start a conversation in his head about if he could really do it.

As a result, John was struggling to concentrate at crucial moments as his worry took over. The more he tried to succeed, the more difficult it was for him. He’d be gripped by fear and he was making the same mistakes over and over again.

After a while, it was all he could think about and he was becoming more distant from his family.

 

John’s results

Using hypnotherapy, John discovered how to manage his thoughts. He discovered how to be calm, aware and in control as he went about trading.

We worked together to develop tools to help him to relax and focus on what he was doing, so he could make decisions calmly and rationally. He discovered how to be in control whatever happened with his trading. Finally, as he let go of the thoughts that were holding him back, he was enjoying what he was doing. In his words “I didn’t believe it could be like this.

John is now supporting his family through trading which he loves.  This is what he says about his therapy.

Initially I was quite uncertain of hypnotherapy, but I am so pleased I took the plunge. Hypnotherapy is not entirely what you think it is. Yes there are “hypnotherapy sessions” but just as important is how aware you become of your habits and compulsions. Whatever it is you want to overcome, you must really want to achieve it and hypnotherapy is a great help in doing so. Celia thoroughly got to the root of the habits which were causing my problems and set out a course in trying to correct it. It’s something I’m still working on and listening to the recorded sessions since, really does help. Many thanks for your help.

You can find more client stories here

How to hypnotise yourself

 

Self hypnosis is a powerful skill once you’ve mastered it. Try these ways to hypnotise yourself and you can use self hypnosis to enhance your life.

1. Use an anchor word

  • Find somewhere comfortable to sit where you know you won’t be disturbed.
  • Place your feet flat on the floor and breath slowly, deeply and evenly.
  • Next, choose a word that represents how you’d like to feel, For instance, you could try calm, peace or relax.
  • Every time you breathe out say your word to yourself.
  • After that, think of a place where you felt happy. Vividly re-experience it, remembering the sights, sounds and smells around you. Notice if it’s warm or cold? If there’s intense colours, or perhaps a scent in the air?
  • Use your imagination to add your own elements to it, to make it even more comforting. Above all, be aware whatever appears will be right for you.
  • Next, focus on making it as comforting as possible for you.
  • To come out, simply count to 3 in your mind and open your eyes

Try practising for 3-5 minutes a day and start to see the difference.

 

2. Use breathing and sensations

  • Find a comfortable place to sit where you won’t be disturbed.
  • Place your feet flat on the floor and breath slowly, deeply and evenly.
  • You can lie down if you want even more relaxation.
  • Focus on your breathing to deepen your relaxation.
  • Breathe in through the nose and slowly exhale.
  • Try and make your out breath last longer than the in breath.
  • As you breathe out allow yourself to just let go of all the tension in your body. Maybe you can notice that each breath is becoming deeper and easier for you.
 
  • Now imagine that you’re floating somewhere safe and comfortable like a warm bath, a lake, a warm sea or just floating in space. Allow yourself to feel safe and comfortable just floating wherever you have chosen.
  • Now imagine something you would like to change in your life.
  • While still feeling that sense of floating and comfort allow your imagination to focus on how it could be different – maybe you could be more confident or have more focus.
  • Allow your imagination to focus on what it would be like to be the person you want to be in that situation.
  • Imagine the best possible scenario, in which things go even better than you’d hoped. Try in your mind to experience this with all of your senses—feeling it, seeing it, hearing it.
  • Imagine making it stronger, brighter, and more intense.
  • Anchor this feeling into your body. Bring your hand to where you feel it strongest in your body, and breathe into it.
  • To come out, simply count to 3 in your mind and open your eyes.

The more you practice the easier it will become.

iAMA (1958) ‘Council on Mental Health: Medical use os hypnosis’, JAMA, Sep 2013, 1958: 186-189.

iiKirjanen S. The brain activity of pain relief during hypnosis and placebo treatment. J Eur Psychol Stud 2012;3(1):78–87. https://doi.org/ 10.5334/jeps.at.Tefikow S, Barth J, Maichrowitz S, Beelmann A, Strauss B, Rosendahl J. Efficacy of hypnosis in adults undergoing surgery or medical proce- dures: a meta-analysis of randomized controlled trials. Clin Psychol Rev 2013;33(5):623–36. https://doi.org/10.1016/j.cpr.2013.03.005.

iiiEason, A; Parris B, Clinical Applications of Self-Hypnosis: A Systematic Review and Meta-Analysis of Randomised Controlled Trials, Psychology of Consciousness: Theory, Research, and Practice, 018/10/29: 10.1037/cns0000173

ivPalsson OS. Hypnosis treatment of gastrointestinal disorders: a compre hensive review of the empirical evidence. Am J Clin Hypn 2015;58 (2):134–58. https://doi.org/10.1080/00029157.2015.1039114.

vValentine KE, Milling LS, Clark LJ, Moriarty CL. The efficacy of hyp-nosis as a treatment for anxiety: a meta-analysis. Int J Clin Exp Hypn 2019;67(3):336–63. https://doi.org/10.1080/00207144.2019.1613863.

viKirsch I. Hypnotic enhancement of cognitive-behavioral weight loss treatments–another meta-reanalysis. J Consult Clin Psychol. 1996 Jun;64(3):517-9. doi: 10.1037//0022-006x.64.3.517. PMID: 8698945.

vii@inproceedings{Levenson2018EfficacyOS, title={Efficacy of Self-hypnosis in Overweight and Obese Type 2 Diabetics : A Randomised Clinical Trial}, author={M. Levenson and M. Wachtel and R. Harte and D. Levenson}, year={2018} }

Would you like to make living life easier, right now? Get your free Live Life on Your Terms recording here and begin to live your life with confidence.

 

*image credit Celia Griver

Tags:  Hypnotherapy 

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Breaking free from the anxiety, emotional eating and weight cycle

Posted By Celia Griver, Cognitive Behavioural Hypnotherapy, 19 September 2025
Do you turn to food when you feel stressed or anxious? It’s no surprise if you answered yes. Eating is a common way many people help themselves to feel better when they’re under stress.
To make sense of why this happens, you first need to understand anxiety.
Now, you’ve probably experienced anxiety at some point in your life. It’s completely normal. Maybe you can remember how unpleasant it feels too.
For many people, anxiety means a sinking feeling in the pit of the stomach, tightness in the chest and worrying thoughts going round on a loop.
Even though anxiety is totally normal, when you’re caught in it’s grip, it can feel painful, confusing and scary.

anxiety creates the urge to eat to feel better

Little wonder then, that most people try to avoid feeling anxious. Many people find turning to food helps take their mind off these difficult thoughts and feelings and calms them down.
Eating can feel good. It soothes the mind. This definitely helps in the short term. But, the relief is only temporary. Once you’ve experienced that first reprieve from anxiety, you may want to turn to food again and again as a way to cope. Over time it can even become a habit.
You may even end up becoming more anxious as you start to worry about food and your weight, as well as whatever was troubling you in the first place1.

Why you get anxiety?

Anxiety has existed for as long as humans beings. It’s the body’s safety mechanism, alerting you to any possible danger so you can keep yourself free from harm. Millions of years ago, when we all lived in caves, anxiety helped our ancestors to find food, fight dangerous animals and avoid life threatening situations.

Of course we no longer live in caves. In our busy, modern world almost anything can trigger anxiety. It could be thinking about work, comparing yourself to others or even a comment someone’s made.

Now, not all anxiety is bad. A little bit of anxiety can help to give you the extra energy you need for a job interview, to finish a project or to help you to cope with a relationship break- up.

But it can start to become a problem when it feels like anxiety is getting out of control. If you find you’re spending too much time worrying it can start to take over. One of the things that creates anxiety is worrying about your weight, appearance or what you’ve eaten.

eating because you feel anxious makes you feel worse in the long run

The anxiety, emotional eating and weight cycle

Persistent anxiety has an impact on the body.

When you become anxious, your body reacts just as it would if you were facing danger – kicking in your fight or flight response.

Your body sets to work releasing the hormone adrenaline to help you fight whatever threat you may be facing. Your body gets signals that it needs more energy in case you need to run or fight. It then sets to work releasing glucose, or sugar, into your bloodstream.

After a while, the adrenaline wears off and your blood sugar levels drop. This triggers another hormone, cortisol, to rev up. Cortisol helps give you more energy so you can continue to fight the threat.

Cortisol triggers your body to release another hormone, insulin. Insulin works to regulate your blood sugar levels. It can also set off sugar cravings or cravings for high fat, salty and ultra-processed foods. It may also make you hungry as your body works to replace the energy it thinks it’s lost .

Cortisol can also slow down your metabolism as it’s trying to help you save energy so it’s available for when you need it. Your body is trying to make it as easy as possible for you to run away or fight any threats. So it works to try and save energy for you by storing fati.

 

Before long, this can turn into a vicious cycle. Get anxious, release cortisol, gain weight, crave more sugar, eat more sugar, gain more weight, get anxious about gaining weight. In fact, research shows the effect anxiety has on weight and eating habits. An 11 year study of over 25,000 men and women found the higher the anxiety, the higher the weight gain over timeii.

As anxiety is felt in the body, you may also notice your stomach playing up. Once anxiety takes a grip you may start to experience digestive problems. You may develop discomfort after eating even if you’ve never had it before. This, in turn, may lead you to restrict or avoid certain foods. This can make you more anxious, especially If you start to worry about eating or before or when eating certain foods.

Feeling tired

With all this going on in your body, it’s not surprising that anxiety can make you feel very tired. This tiredness makes it harder for you to be active. This is another way your body is trying to conserve energy for you. So, it becomes harder to motivate yourself to do exercise. In fact, some people may stop exercising all together.

Unfortunately, this reinforces the anxiety cycle. Exercise helps to give you energy. Not only that, it combats stress and is a way you can become more aware of your body. The less active you become the harder it can be for for you to regulate your anxiety, emotional eating and weight.

The tiredness can affect you in other ways too. Taking the time to prepare food for yourself may feel like too much effort. Instead, you may find yourself eating more takeaways or ready meals. This can make you feel more tired in the long run.

 

Enter eating and drinking

So, anxiety really doesn’t feel good. If you’re feeling anxious a lot of the time, it’s natural to want to get away from it. In comes food (and/or alcohol) as a way to help you to get some relief.

We use the term emotional eating because eating (and drinking) can help soothe uncomfortable feelings. For many people, food is a source of comfort. Eating certain foods, especially those you ate as a child, can create feelings of security and warmth.

Many people find that while they’re eating or drinking, they don’t notice their anxiety. And when it comes back later, they remember eating made them feel better. Without realising, they may start to turn to food as a way of coping with anxiety. Over time, this can create problems of its own.

Temporary relief

While eating and drinking does momentarily distract you from your worries. It also means you’re not taking steps to solve your problems. And over time, it can lead to relying on eating as a way to manage the ups and downs of life. Many people end up with unhealthy eating habits such as relying on snacking, night eating, or trying to compensate by restricting food, avoiding certain foods or food groups. Others try to deal with the problem by taking more and more exercise.

For some people what starts as eating to cope with anxiety can lead to binge eating. Binge eating involves eating a large amount of food to cope with unwanted emotionsiii. People who binge eat may also feel guilt and shame for their behaviour, or feel out of control around food. This then creates even more anxiety.

 

Becoming more anxious

This way of trying to cope with anxiety often creates more anxiety about eating and weight. All the while, the original anxiety is still there. It may even be getting worse as more and different anxieties also come on board.

Body image concerns

Comfort eating, sugar cravings and binge eating can make you feel critical of your body. You may develop anxiety in social situations for the first time. As you focus on how you look and worry about being judged about your body, you may start to withdraw socially. You may find yourself turning to food even more as way of relieving your critical thoughts and feelings.

For more check out five-practical-ways-to-improve-your-body-image

Worrying about eating

Worrying about certain foods making you feel ill or gain weight can lead you to avoid certain foods. This can lead to a diet-binge cycle where the more you ban certain food, the more you try to avoid them, the more you end up bingeing on them. Simply thinking about eating these foods can trigger anxiety and you may experience guilt and remorse if you do eat them.

Feeling depressed

The triple whammy of anxiety, putting on weight and feeling out of control around food can make you feel low. It can even lead to depressioniv. Feeling depressed can make you feel anxious. Depression also makes it hard to eat well and take exercise and you can end up withdrawing from the things that will help you to feel better.

Emotional responses

If you are struggling with weight and eating problems, it can feel as if a deluge of unpleasant emotions have been released. You may feel pressure to hide your weight and problems with eating. You may even start to eat secretly and avoid social occasions where you may be expected to eat. This can lead to feelings of shame and guilt, further feeding your anxiety loop.

 

Breaking free from anxiety, emotional eating and weight worries

If you’re struggling with anxiety, emotional eating and weight, it’s possible to break free. Together, we explore what’s causing your anxiety and I support you to find other ways to manage it. We look at your thoughts, feelings and actions and find ways of getting them to work for you in the way you want.

Together we find new and better ways to manage your feelings and to find better ways to cope. We work together to develop strategies to overcome anxiety and change your emotional eating habits. Often this involves learning to deal with feelings in a more positive way, becoming happier with yourself, being able to say no to food and people, and more besides.

We always work at your pace. I take time to support you to develop the skills you need to make changes. I’m dedicated to helping you to become confident in your own ability to take action, put changes into place and to do the things that matter to you.

Client story

Elinor’s problem

Elinor (not her real name), is a 46 year old operations manager and divorced mum of two. When she first came to see me, Elinor was plagued by anxiety. She was working long hours in a demanding job and caring for two teenage daughters. She was exhausted from working late into the evening and trying to be one step ahead at work. When she stopped working at around 10pm, she would raid the fridge. Then she’d begin snacking, eating without noticing as she scrolled on her phone. This was how she tried to make herself feel better.

Elinor felt the time she spent snacking at night was her time. It was the only time she got any peace as when she was eating she wasn’t worrying. This was something she’d done for years to help her to manage anxious feelings. She could even remember sneaking food as a child as a way to make herself feel better.

She felt eating chocolate, biscuits and crisps late into the night helped her to forget her worries, just for a while. Afterwards, she would lay awake beating herself up for putting on weight and being out of control around food. Every night she planned how she would do better the next day. As a result, her sleep was suffering and she’d wake up feeling tired and lethargic. This in turn made her more anxious, and she was turning to food more and more.

Elinor was becoming concerned about her health as her weight increased. She felt bad about herself and the example she was setting to her daughters.

She couldn’t understand why she kept on eating. She’d plan to stop. Elinor would start a diet, couldn’t understand why she couldn’t stick to it and end up feeling even worse.

Elinor felt bad about herself, her appearance and her eating habits. She described her relationship with food as “out of control”. The longer this went on, the more anxious she became. Elinor was worried what would happen if she didn’t stop. It was starting to affect her confidence and her relationships as she became trapped in an anxiety, eating and weight cycle.

 

Elinor’s results

We worked together to unpick what was causing Elinor’s anxiety and to understand the effect it had on her life. Gradually, Elinor began to realise what triggered her anxiety. We put strategies in place to help her to notice when she was starting to feel anxious so she could act before it got out of control.

Elinor began to realise that she had been using food to help her when she felt anxious for a very long time. As we worked on reducing her anxiety, Elinor was more able to choose how she responded when anxiety did show up. We worked together to give her differentways to cope with life’s pressures.

She began to recognise the signals in her body that told her she was hungry and how they differed to the ones that signalled anxiety. She gradually turned to food less and less. As she stopped judging herself for not being able to control how she ate, she also became more open with friends and family. She felt more supported and was able to let go of her night eating.

As we worked together, Elinor began to feel more confident.

In Elinor’s words

This is around the 3rd time I’ve attempted to write this review as I cannot really articulate how life changing this process with Celia has been for me.

Having followed a never ending cycle of diet/lose significant weight/stop diet/regain all lost weight plus extra – for my whole adult life, I realised I needed to do something to address the root cause rather than the behaviour.

The course with Celia was nothing like I expected weight loss hypnotherapy to be but it was absolutely what I needed it to be.

I thought it would be a soothing voice telling me to stop eating enough times that I would hopefully just stop over-eating! Instead, it was a process that Celia guides you through expertly, honestly, realistically and without judgement. A process that I believe has fully set me off on a journey to be altogether healthier – physically and mentally. Not just slimmer.

Although, that being said, I am slimmer! I’ve lost a stone so far with no noticeable effort. This is purely down to the hypnotherapy and working on recognising the emotional triggers, changing habits and so on. And without depriving myself of my favourite foods either.

But it’s actually so much bigger than this! In one particularly enlightening session, I instantly understood so much about myself and how I’d come to be this overweight/this unhappy. Consequently, I don’t hate myself/appearance anymore. I cannot express how liberating that is aged 45! 30 odd years of being so vile to myself- just gone (…nearly gone anyway)!

I’m looking after myself in so many other ways and it’s having such a positive impact on all elements of my life – my relationships, my parenting, my work life balance, my general mental well-being etc.

But more than anything, I feel so ready to be a physically healthier person. Anxiety is a huge trigger for overeating for me and unfortunately, this year kickstarted with a series of highly testing events. And I’ve just lost a steady lb/half a lb a week. No gain! This is such a win for me.

And I know I’ll continue, with Celia’s recordings and resources, with everything she’s helped me work through – I’m very much on my way to being the healthy me I want to be.

Celia really listens. She’s compassionate and encouraging and gives you the confidence to step back and think about how you can move forward.

I just want to say thank you Celia.  You are a pleasure to work with and I appreciate everything you’ve done for me

Change is possible

If this sounds like you, just like Elinor, you too are able to change. It takes courage and perseverance but it can be done.

Try these techniques to help you.

1. Track your anxiety

If you feel like you’re anxious a lot of the time it can help to pinpoint what’s causing the anxiety. Every time you find yourself struggling with an anxious thought or feeling, write it down. Getting your anxiety out of your head and onto paper can make it feel less pressing or immediate, which can help you let go of the anxiety.

Once you’ve tracked your anxiety for a while, you’ll get to understand what’s triggering your anxiety. Awareness is the first step to change. You can use your understanding to make changes to help you.

For more ways to help with anxiety check out https://www.blossomhypnotherapy.com/worry-what-to-do-when-you-cant-stop-worrying/

 

2. Find ways to manage your emotions

When your anxiety is spiking and you have the urge to eat for comfort try some different ways to manage your anxiety.

Some things that help my clients are:

  • Practising hypnosis
  • Listening to a guided meditation
  • Reading a chapter of a book
  • Doing a crossword puzzle
  • Going for a short walk
  • Practicing mindful breathing
  • Keeping your hands busy with an activity like knitting, drawing, or coloruing with an adult colouring book
  • Writing down your feelings in a journal
  • Calling a friend or family member
  • Doing some yoga or tai chi
  • Doing self massage
  • Speaking to yourself with kindness and compassion

For more have a look at https://www.blossomhypnotherapy.com/creating-calm-uncertain-world/

3. Use self hypnosis

Hypnosis has been found to be effective in reducing anxiety. A review by Valentine, Milling et al in 2019 found those treated with hypnosis improved more than about 84% of those who didn’t receive hypnosis. It was the most effective in reducing anxiety when it was used with other psychological interventions. Many studies have shown hypnotherapy to be effective for changing eating habits and losing weightiii.iii

Hypnosis allows you to experience positive thoughts and images as if they are real. Using self-hypnosis can support you to make changes to the way you think and feel about situations and how you respond to them. It can help you to change your habits so that you no longer end up comfort eating to cope with anxiety. Hypnosis can help you to embed in new and helpful ways of managing anxiety. Self-hypnosis is a tool you can use to harness the power of your mind and help it to work for you in the way you would like.

 

4. Acknowledge the small steps

It’s challenging to change your habits, especially if you’ve been using them as a way of coping. The longer you’ve used food to help you to manage anxiety, the longer it will take you to change. So, if you have an episode of anxiety eating, don’t beat yourself up over it. Anxiety is a difficult emotion to cope with,and learning to use supportive coping skills to respond to it is an ongoing process. It can be helpful if you can try to learn from the experience and think about what you could do differently next time.

Instead of criticising yourself for not living up to the standard you’ve set yourself try and think about the changes you’ve made so far. Even one small change is a step towards doing things differently. See if you can focus on the positive changes that you have been making. Maybe it’s been reaching out to friends for support, working through your issues with anxiety, taking up exercise, or becoming more aware of what triggers your anxiety and responding to it in ways that help you. Give yourself credit for making these changes and focus on the progress you’ve made rather than one lapse.

For more tools and techniques to help you, check out my blogs on  binge eatingeating mindsets  and disordered eating.

For more on how I work with people around food and eating click here.

Contact your GP if you are vomiting, misusing laxatives or severely restricting your food, even if you are still at an average weight.

If you think you may have an eating disorder, contact BEAT

Would you like to make living life easier, right now? Get your free Live Life on Your Terms recording here and begin to live your life with confidence.

1Not everybody responds the same way. Many people find they lose their appetite when they’re anxious. Others find they need to be moving all the time and can’t keep still. Everyone’s experience of anxiety is unique. It can also change over time.

iGoldstein, D.S. Adrenal Responses to Stress. Cell Mol Neurobiol 30, 1433–1440 (2010). https://doi.org/10.1007/s10571-010-9606-

iiBrumpton B, Langhammer A, Romundstad P, Chen Y, Mai XM. The associations of anxiety and depression symptoms with weight change and incident obesity: The HUNT Study. Int J Obes (Lond). 2013 Sep;37(9):1268-74. doi: 10.1038/ijo.2012.204. Epub 2012 Dec 11. PMID: 23229732.

ivibid

iStradling, J., Roberts, D., Wilson, A. et al. Controlled trial of hypnotherapy for weight loss in patients with obstructive sleep apnoea. Int J Obes 22, 278–281 (1998). https://doi.org/10.1038/sj.ijo.0800578

iiErşan S, Erşan EE. Effects of Hypnotherapy on Weight Loss and thus on Serum Leptin, Adiponectin, and Irisin Levels in Obese Patients. J Altern Complement Med. 2020 Nov;26(11):1047-1054. doi: 10.1089/acm.2020.0104. Epub 2020 Jul 21. PMID: 32716207.

iiihttps://www.researchgate.net/publication/322877701_The_Effectiveness_of_Hypnosis_as_an_Intervention_for_Obesity_A_Meta-Analytic_Review

*image credit Celia Griver

Tags:  Anxiety  EmotionalEating  Hypnotherapy  Mindfulness  Weight 

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https://www.blossomhypnotherapy.com/worry-what-to-do-when-you-cant-stop-worrying/

Posted By Celia Griver, Cognitive Behavioural Hypnotherapy, 19 September 2025
Do you notice yourself worrying more than you used to?  Do you feel that life’s constantly changing and that by worrying you can come up with a way to deal with it?  It’s quite natural to worry about what life has in store. There’s certainly a lot to worry about right now, the cost of living, the environment, your job, your kids.  The list goes on and on.  Once you start to worry about the future, it can be all too easy to get caught up in worrying about things that are out of your control.

Worrying is part of life

Everyone worries.  It’s a normal part of life.  It can even be helpful to worry about day to day life and the future.  For instance, a small amount of worrying can motivate you to do your tax return, pay your bills on time or start a pension.  But too much worrying can stop being helpful and start to have a negative effect on your wellbeing.  When you start to spend a lot of time worrying about what could possibly happen in the future, it can start to encroach on you day to day life.  Before you know it, worry can end up dominating your life. It can feel as if your mind’s constantly on high alert asking “what if…?”

But, the more you worry, the more you end up feeling anxious and overwhelmed.

If you’re struggling with overwhelm check out five ways to escape overwhelm.

worry can take over

Facing uncertainty

Life is always changing.   The last few years have brought so much change, so quickly.  So much is unknown, and it makes it hard to use what you’ve done in the past to know what to do in the ever changing world. Above all, your mind likes certainty, so facing  new situations can leave you feeling stressed and anxious. And, that often leads to even more worrying.

The worry cycle

It’s normal to worry when things go wrong. But spending a lot of time worrying can give the worry a life of its own. Once an idea gets in your head it can get escalate into something much bigger. What starts as a thought about, for instance, forgetting to wash your hands, can end up as believing all your family will get sick and you won’t be able to cope.

As a result, it can feel as if the same worries are repeatedly running through your head on a loop. You may find yourself worrying about money, if you’re getting enough sleep, the cost of living, your mortgage, your heath, if your children are happy, their future, what will happen if…

worry and relationships

It’s not all in the mind

Constant worrying has physical effects too. It can leave you feeling restless, unable to concentrate or sleep, with headaches, stomach problems and tense muscles. So, you may end up taking your frustrations out on the people closest to you. Or, as a result, try to avoid the feelings by eating and drinking too much.

For more on the effects of stress on your body, read fight or flight – how your body responds to stress.

The weight of worry

Maybe you’re one of the millions of people in the UK who are taking the weight loss jabs Mounjaro, Wegovy and Ozempic and have noticed that as you stop worrying about food and your weight, you start worrying about other things.  You may catch yourself worrying more and more about stuff that didn’t bother you before.  Or it may be you’re worries are about how you feel about yourself.  If food has been a way you coped with life, you may find worry and anxiety rearing their heads more and more.  

If this is you, have a look at these ways to boost your self esteem

 

Stopping the worry loop

There are ways you can stop worry from having such a hold over you.  It’s possible to learn how to cope better with uncertainty.

When I work with clients who can’t stop worrying, we develop strategies to break the worry habit.

We work in partnership to look at the role worry has in their life. While going at the clients pace, I take time to support clients to develop the skills they need to make changes. Similarly, we explore ways to relax and recharge and let go of unhelpful beliefs and habits so they can enjoy their lives.

Have a look at these ways to create calm to help you.

Client story

Emily’s problem

Take Emily, for instance, a 31 year old surveyor who had just started her own business.

Emily came to see me because she was spending a lot of her time worrying and it was affecting her business and her life.

Her mind would go round and round thinking about how she would cope in different scenarios. She was also spending a lot of time worrying about what people thought of her.

Emily was finding new situations particularly difficult. More and more, she was avoiding going out in case something happened and she couldn’t cope. She was even struggling to make phone calls to her clients in case they didn’t go well.

Emily’s was starting to withdraw from more and more areas of life. She was paralysed by the “what if…” thoughts going round in her head, thinking she wasn’t good enough and frightened of making a mistake.

To avoid her thoughts, Emily was constantly busy, always trying to achieve more. Because she worried so much about getting things wrong, she was spending more and more time at work. This left her feeling exhausted and guilty about neglecting her friends and family, making her extra anxious.

Emily’s results

We worked together over a number of weeks to help Emily to manage her worrying thoughts and anxious feelings. Emily began to understand what was causing her to worry and that rather than helping her, it was keeping her stuck.  We developed easy to apply strategies that Emily could put into her life to stop her worry cycle.  

Emily really enjoyed putting little experiments into her life to see if the things she was worrying about would come true.  When they didn’t, she found it easier to let go of her constant worrying.

Now, Emily no longer spends her days worrying. She spends less time working and finds she achieves more.

These days, Emily focuses on doing the things that give her life meaning and she no longer feels anxious all the time. Emily has discovered the less she worries, the easier it is to focus on what she’s doing and the more she enjoys herself.

 

In Emily’s words

I was extremely impressed with the level of detail in the consultation I had with Celia.

This enabled her to personalise my sessions which had an amazing impact on me. I have suffered from severe anxiety and at one point struggled to even leave my house.

Celia helped me to identify the key thoughts and bodily sensations that occur when I start to become anxious and establishing coping mechanisms to prevent the anxiety from leading to a panic attack. She was great in explaining how these thought processes work in a simple and understandable way.

The tools that Celia has given me have transformed my mind and I am now finding my confidence again. The hypnotherapy sessions helped as I could imagine myself doing things differently and it’s great that recordings are provided so I can revisit.

I have come on leaps and bounds and cannot recommend Celia enough.

I have had medication, CBT and counselling in the past and I can honestly say that I feel this has been the most successful treatment for me.

Try my six ways to help you escape from worry right now.

 

1. Tune into your emotions

For many of us, worrying about things that scare us is often a way to avoid feelings we don’t like. We can’t change the fact that Covid-19 is here, or other situations going on in the world today.  What we can do is recognise that we’ll have a lot of anxious thoughts and feelings and try to accept them.

It’s natural to feel sad about losing our normal way of life, and to worry about our jobs or how our kids are coping.

Furthermore, research shows if we avoid our emotions, it only makes them stronger and last longer.

Breathing slowly and deeply can help you to accept any feelings or sensations you are having right now.

First of all start to breathe deeply. While you inhale and exhale, try to imagine you are a curious scientist observing what is going on inside your body. Notice the feelings, thoughts and sensations you don’t like. Try and view them with curiosity and describe them as if you are observing them for the first time. Finally, let them go.

Also, check out the benefits of body awareness for more.

2. Have worry time

Worry time doesn’t stop you from worrying, rather it helps keep it under control.

Here’s how to do it:

  • First of all set aside 20 minutes worry time each day.
  • Choose a regular time and place to do your worrying.
  • The afternoon works well, although it’s important not to do it too close to bedtime.
  • As worries come up during the day, write them down. Then, tell yourself you’ll think about them during your worry time.
  • Finally, do your best not to think of them throughout the rest of the day.
  • Rather, when it’s your worry time, look at your list and if they still bother you, allow yourself to worry about them for the full 20 minutes. Of course, if they don’t matter anymore, just stop early and do something else instead.
  • Finally, follow your worry time with something you enjoy.
 

3. Focus on what’s helpful

Helpful worries are those you can take action on right away. For example, if you’re worrying about coronavirus, making sure you wash your hands and wear a mask are most certainly helpful things to do.

Unhelpful worries are those where you can’t take action. So, thinking “What if I’ve given coronavirus to someone, what if I get ill” are unhelpful because there’s nothing you can do about them.

Firstly, decide if your worry is helpful or unhelpful. Then, if it’s a helpful worry, think of all the possible actions you can take. There’s no need to find a perfect answer, but rather to focus on what you can do, not the things that are beyond your control. Then, once you have a list of options, you can make an action plan.

Maybe actions you can take right now could include exercising, eating well, learning something new and spending time with your family. Usually, taking action helps us to feel better.

4. Interrupt the worry cycle

When you find yourself caught up in a worry cycle, try and interrupt the anxious thoughts so you can give yourself a break.

As soon as you notice yourself worrying, first of all, get up and get moving. Exercise releases endorphins, and as a result it relieves stress, boosts energy, and helps you feel better.

So, by focusing on how your body feels as you move, you can cut short the constant worries running through your mind. You can still do this if you’re self isolating. You could dance around the kitchen, run up down the stairs or do some housework.

 

5. Create your new normal

Usually, the more structure and routine we have, the less we tend to worry.

All our daily activities have changed, so we need to find new ways to organise our time and boost our wellbeing. As a result, it maybe helpful to spend some time thinking about how you want to look after yourself, those you live with, and also your community.

So, as you plan your new daily routine, also try and include activities that give you a sense of achievement, ones that help you feel connected to others, and things you enjoy.

 

6. Concentrate on the here and now

Because we spend so much time worrying, anxious thoughts can become so automatic that we don’t notice our worry anymore. Rather, it’s as if we are hypnotised by our thoughts. Mindfulness is a way we can learn to “dehypnotise” ourselves.

Mindfulness has been used for centuries as a way of stepping back from worrying thoughts. It can be done anywhere. Mindfulness involves noticing how your body feels, the rhythm of your breathing, how your emotions change, and the thoughts that drift across your mind.

Meanwhile, if you get hooked by a thought, simply bring your attention back to the here and now.

Certainly, it takes a bit of practice, but it’s a skill you can learn just like any other.

Here’s how to do mindfulness.

  • First of all find a quiet place.
  • Then, sit comfortably, with your back straight and your hands resting on your upper legs.
  • As you close your eyes, start to breathe in through your nose, while also allowing the air to travel down into your abdomen.
  • Let your abdomen expand fully.
  • Next, breathe out through your mouth. As you do so, let your abdomen return to normal.
  • Now, focus wherever your breathing seems like it is the most vivid to you. For instance, this could be the sensation of air flowing into your nostrils and out of your mouth or your abdomen rising and falling as you inhale and exhale.
  • Above all, notice when your mind starts to wander, and simply return your focus to your breathing.

As you focus on your breathing, you’ll probably also start to notice your worries. Rather than try and push them away, just try and acknowledge them and then let them go. Similarly, try and simply observe your thinking, without reacting or judging.

You’ll probably notice that when you don’t try to control the thoughts that pop into your mind, as a result, they soon pass.

You could also check out https://www.blossomhypnotherapy.com/how-to-stop-overthinking-and-start-living/ for more ways to help.

Would you like to make living life easier, right now? Get your free Live Life on Your Terms recording here and begin to live your life with confidence.

*image credit Celia Griver

 

Tags:  Anxiety  confidence  hypnotherapy  mindfulness  worry 

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What on Earth is Networking?

Posted By Emily Malleson, Miss, 18 September 2025
You know what it’s like when you buy a new car, new make and model, and then you suddenly see the same car everywhere!   
Were they always driving around and you just never noticed them before?

Well this is exactly what it’s like when you start your own business.  Everyone, everywhere, talks about networking.  Are you doing it, have your joined or just visited? Is it a lockout group, have your prepared your 60 seconds?
It’s a whole new world, language, planet, and one that has completely passed me by until now.  
But starting a new business this year has launched me straight into this new strange world of networking, and to reassure anyone who is thinking of doing the same.  This is what I learnt:

- Networking, or some kind of ‘putting yourself out there,’ is really vital for a new business to succeed.  How can anyone buy from you if they don’t know you exist?
- Networking is normally an ‘in-person' event, which means that you’re much more likely to be remembered than if you do something online. 
- Networking comes in many forms, I have been to a mixture of unstructured, semi structured and fully structured.  If you are very nervous about talking to people you don’t know, then I would strongly recommend the structured options, as you are given instructions and people are automatically paired up for activities. 
- 60 seconds (not always 60) – This seems to be a ‘thing’ in most of the networking I have done.  It’s essentially an elevator pitch.  60 seconds to tell people who you are and what you do.  If you are in a regular group, then it’s a chance to update the group on any news or updates to your business. 
- 1:2:1 – These are a chat that you have with one other member of the group.  They can be during the session or to be arranged outside the group.  They can be a few mins or an hour (or longer,) to find out about the other person and their business.  To find out who their ideal clients would be, to suggest help you could offer. It’s an opportunity to get information and experience that you may be able to use in your business. 
- Lockout groups – These are groups which only allow one person of each industry to join, so as to avoid conflict of interest.  So, if a group has an accountant, they wouldn’t allow another one in.  

Top Tips for networking – 

Visit as many as you can at the beginning, often they will let you come for free.  Once you have an idea of how each one works you can decide if you want to join any. 

Things to think about 
- Value for money, do I get fed!!!! What do I get within the membership which I am going to use, for example, access to mentors, training, will I go on a directory to help with SEO.  Do these people align with me and the way I want to do business.  Is it supportive! Positive! 
- How often is it on and where is it location wise? Do I have time to go and will I make the most of it.
- Is it affordable? Do I have a budget for this each week/month?

My mantra when starting out in my business was, Say YES to everything!!
 

 

*image credit Emily Malleson

Tags:  networking advice  networking tips  womens networking 

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Being Yourself is NOT a Business Risk

Posted By Elaine Walsh-McGrath, Managing Director, 16 September 2025

I'm working with a CEO right now whose business trajectory reads like a strategic masterclass. He's just closed a significant investment round, he's in talks about a potential merger, and he's building relationships that are uncovering opportunities with global clients. His net worth reflects decades of strategic decision-making and exceptional leadership.

But here's what's fascinating: this same executive—who can command a room, close complex deals, and navigate high-stakes negotiations—believes he needs to fundamentally alter who he is to build strategic visibility.

The Performance Trap

Here's what he told me: "I'm great at playing the game but when I'm thinking about posting on LinkedIn I can't find my voice. I don't know how to be me there."

Sound familiar? You've built exceptional business success by being an authentic leader, making genuine connections, and trusting your strategic instincts. But somewhere along the way, you've convinced yourself that the very identity that built your success is now a liability.

The result? You're treating your authentic self as a business risk rather than recognising it as your competitive advantage.

Why Traditional Business Coaching Misses the Mark

Here's the kicker: most strategic advisory approaches assume your challenge is business expertise. They want to teach you frameworks you've already mastered, systems you're already implementing, strategies you've been executing for years.

But that's not where sophisticated executives get stuck.

You don't need someone to explain competitive positioning—you've been doing it successfully for decades. You don't need help with strategic planning—you've just navigated an investment round and potential merger simultaneously.

What you need is strategic support from someone who actually understands the high-level challenges you face—not theoretically, but from years of experience operating at that level. Someone who gets the complexity of stakeholder management, the nuance of board-level communications, the reality of high-stakes negotiations.

And who can help you leverage your complete leadership identity to its full potential.

The Strategic Confidence Framework

Here's what I've learned after 25+ years developing strategic communication for global brands like L'Oréal, Colgate, and Ryanair—and working in high-stakes negotiations and award-winning strategic campaigns: the most successful strategic positioning happens when leaders can work with someone who genuinely understands the complexity of operating at their level.

It's not enough to understand strategic positioning theoretically. You need someone who gets the reality of board dynamics, the nuance of stakeholder management, the pressure of high-level decision-making—and can help you leverage your authentic leadership identity within that context.

The Real Challenge: Creating visibility that leverages your complete leadership identity.
The Missing Element: Confidence to own your authentic competitive advantage.
The Support You Actually Need: Someone who understands both the business complexity AND the identity positioning challenge

This isn't about business coaching. It's about guidance from someone who's operated at the level where these decisions actually matter.

Here's What I've Learned About Modern Professionalism

After 25+ years working with executives, here's what I've noticed: professionalism has evolved.

There are still leaders who keep personal and business completely separate—and that works for them. But they're not in the majority anymore.

Here's what successful leaders understand: you get to decide what clients you want to work with and what people you want in your business ecosystem. If someone isn't the type of person you want to do business with, that's valuable information.

Being yourself everywhere is actually a brilliant filtering mechanism. The right opportunities, the right partnerships, the right clients—they're attracted to authentic leadership, not performance.

The leaders who've figured this out realise that authenticity isn't unprofessional. It's strategically smart. It helps them build businesses filled with people they actually want to work with.

The Merger Conversation Reality

Think about it strategically: when you're in merger discussions, when you're pitching global clients, when you're leading high-stakes negotiations—you're not wearing a mask. You're leveraging every aspect of your leadership capability.

Your strategic visibility should work the same way.

The Network Effect Multiplier

Here's the kicker: the relationships you're building, the opportunities you're uncovering, the strategic partnerships you're developing—they're all based on authentic connection with the real you.

But when your online presence doesn't reflect that same authenticity, you're missing the network effect multiplier. The people who could amplify your opportunities, refer strategic partnerships, or recommend you for board positions can't connect your expertise with your visibility.

The Real Gap Isn't What You Think

The CEO I'm working with has everything in place for exceptional visibility: proven leadership, significant business success, ongoing high-level opportunities, and genuine insights.

He doesn't need business coaching—he's already the expert in his field. He doesn't need leadership development—he's successfully leading through investment rounds and potential mergers.

Here's where the gap actually is: when you're an expert in your field, when you have product experts, service experts, tech experts on your team, you don't need business advice—you have a CFO for that.

You need someone who can help you leverage your existing strengths to scale.

The challenge isn't learning new capabilities. It's amplifying the leadership identity that got you this far so it works just as powerfully online as it does in person.

Your commercial expertise got you to where you are. Scaling your authentic leadership presence is what will take you where you're going.

Ready to stop limiting your strategic visibility? My Strategic Visibility for Ambitious Leaders service helps established CEOs, MDs, NEDs, and senior consultants leverage their complete leadership identity into competitive advantage. This isn't about business fundamentals you've already mastered—it's about strategic positioning that comes from understanding both high-level business complexity and authentic leadership leverage. Book a strategic consultation to discuss how strategic identity positioning can unlock your full competitive potential. Reach out to hello@elainewalshmcgrath.com and let’s get a date in the calendar!

 

Photo Credit: Elaine Walsh-McGrath

Tags:  business authenticity  ceo leadership  executive authority  executive presence  leadership visibility  strategic communication 

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Stamp Duty, Pensions, Inheritance Tax & Welfare: Stories of Reform

Posted By Anita Rasheva, Miss, 14 September 2025

UK taxes are confusing, unfair… and sometimes downright broken.

But what if we could fix them? Let’s explore stamp duty, inheritance tax, pensions, and welfare — and the possible changes that could make life easier.

Meet Sarah, a nurse in Manchester.
She wants to move closer to her new job and buy a £400,000 house. But HMRC wants £10–20,000 in stamp duty before she even gets the keys.

The result? Sarah stays put, even though her current home doesn’t suit her needs — and maybe her career suffers.

Proposed change: Replace stamp duty and council tax with a small, proportional annual property tax.

Sarah pays a fair share every year.

No huge upfront shock when buying a house.

People are freer to move, downsize, or upsize as needed.

Trade-off: Some homeowners might pay more each year, but it’s fairer overall and avoids locking people into unsuitable homes.

Now meet John, an engineer who saved £200,000 in his pension.
He can currently take 25% tax-free — that’s £50,000! Sounds generous, right? But someone with a £1 million pension pot would take £250,000 tax-free.

Proposed change: Limit the tax-free lump sum or reduce the percentage.

Makes the system fairer for everyone.

Could raise extra funds for the government.

Trade-off: People who’ve worked hard and saved might feel punished. Timing of any change is key so retirees aren’t caught off guard.

Inheritance tax: Mary’s story.
Mary inherits her late father’s house worth £500,000. She faces a 40% tax bill — £200,000 gone just like that.

Yet inheritance tax only raises £7–8 billion a year — tiny compared to £200 billion from VAT — and it encourages people to hire expensive lawyers to avoid it.

Possible fixes:

Lifetime gift tax: Tax gifts as they are received over a person’s life.

Lower rate, broader base: Spread the tax more evenly, reduce the shocking 40% rate.

Scrap it altogether: Some argue it’s immoral to tax families at death.

Trade-off: Make it broader → more resentment. Keep it narrow → loopholes for the rich. It’s tricky.

Now meet Tom, unemployed, trying to get by.
Some suggest giving him £1,000 a month just for being alive — universal basic income.

US trials gave people extra money, but the results surprised everyone:

People didn’t improve their health, education, or happiness.

They worked less.

Lesson: Direct cash isn’t enough. But simpler welfare could help:

Fewer means tests.

Less bureaucracy.

Some conditions to keep work incentives.

Trade-off: Must balance support and motivation to work. Too much free money → reduced effort. Too strict → people trapped in poverty.

The reality:

Stamp duty could be replaced with a fairer property tax (Sarah’s freedom to move).

Pension relief might need rebalancing (John’s retirement savings).

Inheritance tax could be reformed — tricky moral choices (Mary’s inheritance).

Welfare could be simplified, maybe inspired by UBI lessons (Tom’s work incentives).

Every change has winners and losers, which is why politicians are cautious. But smart reform could make life fairer for everyone.

Question for you: If you could change ONE UK tax, what would it be? Stamp duty, inheritance tax, pensions, or welfare? Comment below — we’d love to hear your thoughts!

 

*Image credit - ChatGPT

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I Went Back Through My LinkedIn Messages to 2010. Here's What Happened

Posted By Elaine Walsh-McGrath, Managing Director, 10 September 2025

You know that moment when you realise you're not following your own advice?

I was telling my clients they needed to activate their networks—both old and new connections—because opportunities could come from anywhere. Old connections from previous roles, friends, family, even people from the golf club shouldn't be disregarded just because you've pivoted your business focus.

Meanwhile, I was only connecting with new people through formal networking events.

I realised I couldn't authentically tell clients to reach out to their existing connections if I wasn't doing it myself. I needed to experience how uncomfortable that actually felt in order to honestly advise them to take that action.

The reality was, I'd assumed my old network wasn't relevant to my new direction. Having moved away from media agency consulting, I figured former colleagues in publishing and advertising agencies wouldn't have the types of businesses in their networks that would need strategic visibility services.

 

The Strategic Network Activation Experiment

In 2022, I challenged myself to systematically activate dormant professional relationships. Starting from my earliest LinkedIn connections—dating back to 2010—I methodically reconnected with colleagues I'd lost professional contact with over the years.

The approach was simple and honest: I reached out to see how they were, explained that I advised my clients to reconnect with existing connections and realised I wasn't doing the same myself, and asked how they were getting on. Each message was personalised—no copy and paste approach.

Here's what this network activation exercise revealed.

When I reached out to my former managing director from when I worked in media agencies, I discovered that he had moved to work for a non-profit organisation. We had a proper chat, catching up on what we'd both been doing since we'd last been in touch. A few weeks later, he connected me with a marketing director who was doing consultancy work at Airfield, an urban farm operation in Dublin.

That Airfield content strategy project led to a similar project with Social Entrepreneurs Ireland, where I also coached their communications executive. The results were hugely effective—their campaigns outperformed anything they'd done before. They gained 70% more followers, drove a 30% uplift to their website, and achieved a 30% increase in their email list. This success then led to an engagement with a leading restaurant brand. All because I reached out and touched base with a former colleague.

One reconnection with someone I'd worked with more recently. A cascade effect that fundamentally transformed my business trajectory.

 

The Common Networking Mistake That Costs Opportunities

This isn't just my experience. One of my former clients, a non-executive director, was attending formal networking meetings regularly. He'd present his services, but his potential clients weren't in the room. The audience wasn't relevant to what he offered.

So he concluded networking didn't work.

But it did work—he was just in the wrong rooms. He hadn't reached out to people he'd worked with before. He hadn't asked them to connect him to the type of person he wanted to work with.

When he finally did activate his existing network, he got the roles and opportunities he'd been seeking all along.

It's completely natural to lose touch with colleagues when you change roles or pivot your business. But when we make these transitions, the people we were close to professionally may be perfectly positioned to help us—and we might be able to help them too. The challenge is that if we don't reconnect and let them know what we're doing now, these mutually beneficial opportunities never materialise.

After working together, this client now has optimised executive positioning across LinkedIn, refined messaging, and crystal clarity on his value proposition. But here's where most senior executives stall: they assume clarity equals market visibility.

It doesn't. Clarity must be followed by systematic network activation. Once your executive positioning is optimised, there's no reason to avoid continuous network engagement.

 

The Network Multiplier Effect That Creates Opportunities

Here's the miscalculation most executives make: they evaluate their network based on direct opportunity potential—"these agency professionals might require non-executive director services themselves."

That's not how networking actually works. The real value lies in leveraging these connections as multipliers to access their extended professional ecosystems.

Consider this as a network web. When you systematically engage different segments of your connections and communicate what you're focused on now, you create multiple opportunity pathways. The next time someone in their network mentions "we need a trusted non-executive director" or "we're seeking consulting expertise," your name surfaces through a credible professional referral.

They review your executive positioning on LinkedIn, evaluate your credentials, and they're significantly more likely to initiate contact because the recommendation originated from a trusted professional source.

This is how opportunities actually materialise for senior executives. Not through cold business development or hoping decision-makers discover your website. Through systematic activation of your existing credibility network.

 

Why Most Executive Networking Strategies Fail

But here's the strategic reality. Most CEOs and MDs read this framework and think, "Strategic concept, but what's the tactical execution?" They want specific guidance on messaging approaches, positioning strategies, channel selection, and segmentation methodologies for different network categories.

Some professional relationships require high-touch strategic engagement. Others operate more efficiently through streamlined interactions. Strategic network activation isn't a uniform approach—it requires understanding how different segments of your professional ecosystem operate and crafting your engagement strategy accordingly.

This strategic network activation is a core component of my Strategic Visibility for Ambitious Leaders partnership.

We begin with clarity—because you cannot achieve visibility without defined positioning. Then we optimise your executive presence across LinkedIn, develop messaging that attracts the right opportunities, and create systematic approaches to network activation that integrate seamlessly with your executive responsibilities.

The objective isn't to become a networking enthusiast. It's to ensure your complete professional network understands what you're focused on now, so when opportunities emerge, your name surfaces naturally through trusted referrals.

 

Your Professional Network Has More Value Than You Recognise

That transition away from media agency consulting I mentioned? Those professional relationships became the foundation for my current business success. The managing director who connected me to Airfield wasn't within my target market—but his network contained opportunities I couldn't have accessed independently.

Your professional network doesn't need direct alignment with your current focus to create competitive advantage. It just needs to be leveraged properly.

The executives securing the best board appointments, the highest-value consulting engagements, the most significant partnerships—they're not necessarily the most qualified professionals. They're the most visible to the decision-makers evaluating those opportunities.

Your expertise warrants recognition and proper positioning. But recognition requires visibility. And visibility demands systematic network activation that extends far beyond your immediate industry connections.

The senior executives who consistently secure the best opportunities understand this reality: your existing network represents your most valuable business development asset, but only when properly activated.

Ready to transform your professional network into sustainable competitive advantage? My Strategic Visibility for Ambitious Leaders partnership helps established CEOs, MDs, NEDs, and senior consultants create systematic approaches to network activation and positioning. This isn't about building a personal brand from scratch—it's about communication that ensures your expertise reaches the decision-makers who need to recognise it.

Over six months, we'll collaborate to transform not just your visibility, but the quality of opportunities that result from it. Because the recognition your expertise deserves requires more than hoping the right executives notice your capabilities.

It requires systematic activation of the professional credibility you've already established.

 


 

About Strategic Visibility for Ambitious Leaders

After 25+ years developing strategic communication for global brands like L'Oréal, Colgate, Fiat, and Ryanair, I've learned that the most successful leaders aren't just excellent at strategy—they're excellent at making their expertise visible to the right people at the right time. My experience in high-stakes negotiations and award-winning strategic campaigns has taught me that visibility isn't about personal branding—it's about strategic communication that positions leaders for the recognition their expertise warrants.

Ready to stop being your own strategic visibility bottleneck? My Strategic Visibility for Ambitious Leaders partnership helps established CEOs, MDs, NEDs, and consultants create systematic approaches to amplifying their expertise without adding to their workload. This isn't about building a personal brand—it's about strategic communication that ensures your insights reach the people who need to hear them. Book a strategic consultation to discuss how strategic network activation can transform your visibility and the opportunities that flow from it. Reach out to my team at hello@elainewalshmcgrath.com and let's get together for a Strategic Discovery Call.

 

Photo Credit: Elaine Walsh-McGrath

Tags:  CEO Networks  LinkedIn Messages  LinkedIn Strategy  networking tips 

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Are you ready to raise the bar on HR?

Posted By Emma Browning, Ms, 09 September 2025

Between trying to manage your legal obligations, and meeting your operational requirements, firefighting can become part of your everyday routine if you’re not careful. 

With all the legal changes on their way over the next 6-24 months, you need to have your HR Expert on speed dial. There is always the option to call upon HR help on an ad-hoc basis, and there can be real value in that approach. But if you’re ready to raise the bar on HR, and give yourself the valuable gift of peace of mind along the way, then it might be time for you to outsource your HR to us at Meraki HR. 

Here’s what Faye Pressley, COO at Vanti had to say about the support we’ve provided to them;

Vanti are a small growing technology business who put our people at the heart of everything we do. We started working with Meraki in March 2020, and they have been fundamental to our growth. Not only do they have extensive HR experience and know-how, they are also the type of people that can clearly see when you’re up against it and how / when to offer extra support. Emma’s heart is genuinely in the place of wanting to see good people and good businesses thrive and will do all she can to help with that, including challenging you in healthy ways if you need it (which we did!). The team are flexible, responsive and quick when it comes to meeting last minute and urgent needs and their advice is always backed by extensive experience and research. Whenever we had an odd query, concern, missing documentation or when we’ve just needed a sounding board, they’re always there and never make you feel like ‘just another client’.

Having Meraki HR, as our outsourced HR partner enabled our core team to focus on really giving time and care to the wider team and individuals, that wouldn’t have been possible otherwise.”

If you sign up to our HR Oxygen service before the 30th September, you will receive your first month of support, free of charge!

BOOK A CALL with us to discuss the best level of support for your business. 

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