Canberra Tag

Small Shifts, Big Change: Moving Towards a Calmer State of Mind

Part of creating change in your life begins with awareness — noticing what’s happening in your thoughts, feelings, and body, and then deciding whether that reaction is valid and useful. Sometimes our initial thoughts or responses don’t serve us very well. When that’s the case, the next step is to consider what would be more helpful instead.

Ask yourself: What state do I want to be in? What step do I want to be taking? What thought would I rather be having right now? Once you’ve identified where you’d like to be, the focus becomes how to gently move yourself in that direction.

There are many ways to shift your state, but one simple and effective approach is a self check-in. Take a moment to notice what’s happening for you physically and mentally. Then, start making small, deliberate adjustments that move you closer to how you’d like to feel.

For example, if you’re feeling stressed or overwhelmed and want to move toward a sense of calm neutrality, start with your body. Notice your shoulders — are they tense or lifted? Try wriggling them and letting them drop. Notice your breathing — is it shallow? Take a few slow, deep breaths. Maybe your posture is slumped; sit up a little taller. Picture what “neutral calm” might look and feel like for you, and allow your body to settle into that position. Each of these small shifts is a step away from tension and a step towards balance.

Another helpful strategy is to write your thoughts down. You might note what you don’t like about your current state and what draws you toward the state you’d prefer. I remember once writing that I felt like a failure but wanted to feel empowered — and simply writing those words helped me create some distance from the feeling. It gave me the space to reflect and realise that I hadn’t failed at all — I was just stuck in an unhelpful frame of mind.

You might choose to do a full body scan, noticing how each part of you feels, or just a quick all-over check-in. However you approach it, the goal is the same: small changes that lead to a big difference. These simple acts help you shift gently towards the path you want to be on — the one that leads you forward.

---

About the Author

Theresa is a Clinical Hypnotherapist and Strategic Psychotherapist based in Canberra, working with clients both in person and online through her practice, Navigating Calm. She helps people create lasting positive change by breaking free from unhelpful patterns and reconnecting with calm, clarity, and confidence.
If you’re ready to take the next step towards lasting change in your life, get in touch today to book an appointment.

Lift Your Gaze: A Simple Strategy to Calm Anxiety and Interrupt Overwhelm

When anxiety strikes, it often feels like it takes over everything—your mind, your body, even your breath. It can be like falling into a well-rehearsed script that your body and brain know all too well. But what if you could interrupt that script with a simple, physical shift?

One surprisingly powerful way to do just that is this: lift your gaze above the horizon.

Yes, something as small as where you direct your eyes can help change how you feel in the moment. This simple movement is more than a mindfulness trick. It’s grounded in principles from Neuro-Linguistic Programming (NLP), a therapeutic approach that explores how our thoughts, behaviours, and body language all interconnect.

Let me explain why it works—and how you can use it.

---

How Anxiety Becomes a Pattern

When we feel anxious or overwhelmed, it’s often because our mind has recognised a familiar trigger and set off a series of automatic responses. These might include shallow breathing, racing thoughts, tension in the chest or shoulders, and a visual focus that drops downward—towards the ground, our feet, or a blank stare inward.

Over time, this becomes a well-trodden neural pathway. Your brain learns that when X happens, we react with Y. You don’t have to think about it anymore—your system just goes there.

But here’s the empowering part: we can interrupt that pattern.

---

The Power of Physiology

NLP recognises that how we use our body shapes how we feel. The link between physiology and emotion isn’t one-way. It’s a feedback loop. That means if you change your posture, your breath, or even where your eyes are looking, you can send a different signal back to your brain—and that signal can help break the anxiety cycle.

Lifting your gaze is one of those “pattern interrupts.”

Think about the last time you were deep in anxious thought. Chances are your vision narrowed or dropped. Now imagine doing the opposite:

• Raise your eyes.
• Look up and out—ideally above the horizon.
• Take in a broader view of your surroundings.

This action cues your nervous system that you’re safe, aware, and not under immediate threat. It’s not just symbolic—it changes the actual feedback your brain receives.

---

What Happens When You Look Up?

In NLP, looking upwards is often associated with visual processing, which typically engages the part of the brain used for imagination and creativity. In contrast, looking down tends to lead us inward, often into the emotional (kinaesthetic) or critical (internal dialogue) states that feed overwhelm.

By changing your eye direction, you disrupt the emotional momentum. You step out of the trance of anxiety and into a more neutral—or even resourceful—state.

---

A Simple Practice to Try

You can use this technique anytime, anywhere. Here’s how:

1. Pause – When you notice anxiety creeping in, or your thoughts racing, stop for a moment.
2. Breathe – Take a slow breath in through your nose, and exhale fully.
3. Lift Your Gaze – Gently raise your eyes above the horizon. Look at a tree, the sky, a point on the wall—something neutral or calming.
4. Stay Present – Allow yourself to really see your surroundings. Let your awareness widen. Notice details without judgement.
5. Notice the Shift – You may feel an immediate difference. The thoughts might slow. Your chest may feel less tight. There’s space again.

---

Why This Matters

Clients I work with often describe anxiety as something that “just happens” to them. But part of our work together is about recognising that we can shift our experience. Not by force or suppression, but by using tools like this one to interrupt old patterns.

Lifting your gaze is one small move in a bigger toolbox. It’s not about pretending everything is fine. It’s about giving your brain and body a new message—one that creates a circuit breaker for the spiral.

---

Ready to Change the Way You Relate to Anxiety?

This is just one of the many tools I share with clients who are learning to respond differently to anxiety and overwhelm. Hypnotherapy and strategic psychotherapy can help you not only manage symptoms, but unlearn the patterns that keep you stuck—so you can create new ones that support calm, confidence, and clarity.

If you’d like support interrupting your own anxious patterns and finding a better way forward, I offer a free 20-minute consultation. You can book online here.

Quick Body Scan: A Simple Path to Calm

The concept of ‘body scan’ is a simple but effective tool that can help you to connect with the present and calm your mind.  When used effectively it can amount to a form of meditation, but it is so convenient and easy to do that we can use it in many situations where we might not normally think that meditation will work.

When your mind is in overdrive, overwhelm, or over-anything, having a simple technique to reconnect yourself with the present and move past your feeling of ‘stuckness’ is useful.  This is often referred to as ‘grounding’, and can help to calm and clear your mind.  The body scan technique may help you to do this.

The simple goal of scanning your body in this exercise is to focus on the physical sensations throughout the body, bringing awareness to the present moment. The purpose of body scanning is not to change or improve any feeling, but instead to simply notice the sensations.  It is a technique that doesn’t require any additional tools as it uses your most accessible tool, your own body.

What is body scan?
You might think of a body scan as a mental X-ray slowly traveling up or down your body, observing each part of your body as you go.  Some people include the concept of isometric exercises, which involves imagining tensing and releasing each muscle group as you scan it.  This can add another dimension to the exercise and help to shift it into a truly meditative state.

I have included two different versions here – the first is the ‘quick, on-the-go’ version that you can use anywhere, anytime to bring yourself back to a grounded state.  The second is the more detailed version for meditation and relaxing.  Let me know if you use either or both and how you find them!

Quick on-the-go version

When to use:
– When you need to calm your mind, distract yourself from unhelpful thoughts, or break a thought pattern and create room for a new one.

Where to use:
– anywhere you can take a few moments to focus on yourself and your body safely

How to use:

1. Be aware of your surroundings. Take note of where you are and what is in your surroundings.  If you can move to a place to sit or stand safely out of the way, then this is ideal.
2. Breathe.  Take a deep cleansing breath, to centre yourself.  If you can do a round or two of box breathing, do this.  Whether you close your eyes or not is up to you.
3. Choose where to start. I recommend beginning at the feet and moving up through your body, but you might like to start at your head and move down – it is your choice where you begin.  Focus on the first spot as you continue breathing slowly and deeply.
4. Be aware. Open your awareness to the sensations attached to that part of your body, and notice how it feels. You might imagine the sensation of tensing and releasing that part of your body and notice how that feels. You could spend 10 seconds or 60 seconds focused on that part of your body – it is up to you.
5. Release. Release your awareness of that part of your body and move it to your next area of focus.
6. Moving through the exercise. Continue the exercise along, up or down your body in a way that makes sense to you, whether you move from bottom to top, top to bottom or up one side and down the other.
7. Breathe.  When you reach the point that you are feeling calm and able to move to the next strategy, activity or part of your day, repeat a deep, cleansing breath (or another round of box breathing) to help continue to the calm.
   
   

Body scan as meditation.

Where to use:
– anywhere you can safely sit or lie calmly for 10 minutes or more, uninterrupted and comfortably, with your eyes closed.

How to use:

1. Get comfortable. Lie down or sit in a position that allows you to stretch your limbs easily.
2. Focus. Close your eyes and begin focusing on your breath. Notice the sensation of your breath filling and leaving your lungs as you inhale and exhale.  You could do a few rounds of box breathing to start the process.
3. Choose where to start. I recommend beginning at the feet and moving up through your body, but you might like to start at your head and move down – it is your choice where you begin.  Focus on the first spot as you continue breathing slowly and deeply.  In choosing the part of your body to focus on you might choose to be as detailed or as general as suits you.  For example, you might choose to think of your toes as a whole, or to focus on each toe individually.
4. Be aware. Open your awareness to the sensations attached to that part of your body, and notice how it feels. You might imagine the sensation of tensing and releasing that part of your body and notice how that feels. You might choose to actually tense and release that part of your body.  You could spend 10 seconds or 60 seconds focused on that part of your body – it is up to you.
5. Release. Slowly release your mental awareness of that specific part of your body and redirect it to your next area of focus. Some people find it helpful to imagine releasing one body part as they breathe out and moving on to the next as they breathe in.
6. Move along. Continue the exercise along, up or down your body in a way that makes sense to you, whether you move from top to bottom or up one side and down the other.
7. Note drifting thoughts. As you continue to scan your body, note when your thoughts drift. This will probably happen more than once, so don’t worry. You haven’t failed and can easily get your thoughts back on track. Just gently return your awareness to where you left off scanning.
8. Return. When you have completed the scan of your body, allow yourself to slowly release your focus and bring your attention back to your surroundings.

Final Thoughts
Body scanning is a simple yet powerful technique that helps bring awareness to the present moment, offering a sense of calm and clarity. Whether you use it as a quick reset during the day or as part of a longer meditation practice, it can be a valuable tool for breaking unhelpful thought patterns and creating space for a more relaxed and focused mind. Try incorporating it into your routine and see how it helps you feel more grounded and at ease. If you want to watch a video explaining how it works, you will find one here.

How to Use Box Breathing to Calm Your Mind

How many times when you are feeling stressed do you hear someone say ‘just breathe’?  If you are like me your automatic response might be ‘I AM breathing!!!’  However, different patterns of breathing can impact you in ways that aren’t always obvious at first!  Box Breathing is a tool you can use anytime, anywhere, to lower your stress, connect with your calm, and break the patterns of overwhelm.  It is portable, convenient and practical! 

Why does breathing help us to calm our body and mind?
When we are stressed we tend to tense up, take shallow breaths, lift our shoulders, tense our muscles slightly, and start the unhelpful thought patterns that disconnect our logical brain from our emotional brain.   This can activate the part of our brain that creates a fight or flight response.  By slowing our breathing, focusing on deeper breaths, and counting at the same time, we can shift from that automatic pattern of tension and stress and connect with our parasympathetic nervous system.  This means that we may reconnect with our logic, and give ourselves time to think of different strategies to help manage the situation. The very fact that we are counting creates a mini-meditation and a break from the whirling thoughts in our mind.

How does Box Breathing work?
Box Breathing is called that because a box shape has 4 sides.  (This technique is also known as square breathing, 4-4-4 breathing and other names for that reason!) 

The process is that you:
1. Slowly breathe out over 4 seconds

2. Wait for 4 seconds

3. Slowly take a deep breath over 4 seconds

4. Hold that breath for 4 seconds

5. Repeat the process 1 – 3 times

Additional tips
To build your practice of box breathing you might also do one, some or all of these steps:

• Look for a quiet space to sit uninterrupted
• Close your eyes
• Place a hand on your chest to feel the breath rise and fall
• Practice 5 minutes of box-breathing each morning before you start your day

Summary
Box breathing is a tool that can be used to calm yourself down when experiencing moments of stress, anger, frustration or anxiety.  It is also a technique that you can practice to enhance moments of calm, building your ability to use it for the times when you might need it. And if you prefer to learn by watching – here is a video of me explaining the technique! Youtube

Harnessing Hypnotherapy to Reduce Stress

In our fast-paced world, stress seems almost unavoidable. Juggling responsibilities, work demands, and personal commitments often leaves little time for us to breathe and reset. While some stress can be motivating, excessive stress takes a toll on both mind and body, leading to burnout, anxiety, and even chronic health issues. If you’re feeling overwhelmed, you might find relief in a surprising yet highly effective tool: hypnotherapy.

Hypnotherapy is a therapeutic approach that works on a deep, subconscious level to help clients relax, reframe their stressors, and develop healthy coping mechanisms. In this post, let’s explore how hypnotherapy can help you relieve stress and regain control.

Understanding Stress and Its Impact

Stress is your body’s response to perceived threats or demands. When you’re stressed, your brain signals a fight-or-flight response, leading to the release of hormones like adrenaline and cortisol. While helpful in short bursts, ongoing stress keeps your body in a state of heightened alert, causing physical symptoms such as muscle tension, headaches, digestive issues, and sleep disturbances. Mentally, stress can lead to feelings of overwhelm, anxiety, and eventually burnout.

Traditional stress management techniques—like exercise, meditation, and mindfulness—can help, but they often only scratch the surface. Hypnotherapy, on the other hand, works on a subconscious level, where deep-seated beliefs and automatic responses to stress are stored. By addressing these underlying factors, hypnotherapy offers a more holistic, lasting solution.

How Hypnotherapy Eases Stress

1. Deep Relaxation
During hypnotherapy, you’re guided into a deeply relaxed state, which itself can help reduce stress. This state, known as a trance, allows your body to release physical tension and feel at ease. In this calm state, your brain produces alpha and theta brainwaves, which are linked to relaxation, creativity, and even healing. This physical and mental relaxation is not just temporary; with repeated sessions, it helps “rewire” your brain’s stress response to react with calm instead of panic.

2. Rewiring Automatic Responses
Many people have automatic stress responses—they get anxious before a big presentation, feel tense in social settings, or worry incessantly about small tasks. These responses are usually based on subconscious beliefs and patterns that have been programmed over time. In a hypnotherapy session, we can uncover these triggers and reframe them, helping you respond more calmly. Through powerful visualisation and suggestion techniques, hypnotherapy can teach your subconscious mind to adopt healthier responses, reducing your stress reactions over time.

3. Building Resilience
Hypnotherapy doesn’t just address the symptoms of stress; it also helps you develop resilience. Resilience is the ability to handle life’s challenges without becoming overwhelmed. Using tools like guided visualisation, Neuro-Linguistic Programming (NLP), and positive reinforcement, hypnotherapy helps build mental and emotional resilience, giving you the strength to handle stressors without being derailed by them.

4. Managing Physical Symptoms
When stress manifests physically—as headaches, muscle tightness, or sleep disturbances—hypnotherapy can be a powerful tool to address these symptoms. Through body scanning and relaxation techniques, hypnotherapy helps reduce physical tension, relieve pain, and improve sleep quality. By reprogramming your subconscious response to stress, hypnotherapy can also help alleviate chronic symptoms that have been resistant to other treatments.

5. Creating Lasting Lifestyle Changes
During hypnotherapy, we can work together to identify any lifestyle habits that contribute to your stress, such as procrastination, lack of boundaries, or unhealthy coping mechanisms. Hypnotherapy can help shift these habits, replacing them with healthier choices and patterns that support a balanced life. This empowers you to make meaningful changes in your daily routine, reducing stress long-term.

What to Expect from a Hypnotherapy Session for Stress

In a hypnotherapy session, you’ll start by discussing the sources of your stress and identifying specific goals. Then, we guide you into a relaxed, focused state where we can access your subconscious mind to explore and reframe the automatic responses contributing to your stress. Each session builds upon the last, helping you gradually shift your perspective and responses, with effects that extend well beyond the session itself.

With time, many clients report feeling calmer and more in control, not just in obvious moments of stress but in everyday life.

Finding Calm in the Chaos

If stress is holding you back from living fully, hypnotherapy could be the solution to help you regain control, find calm, and handle life’s challenges with ease. It’s a natural, non-invasive way to rewire your responses, build resilience, and finally feel at ease.

For anyone looking to take a meaningful step towards less stress, I invite you to book a free 20-minute consultation. Together, we can explore how hypnotherapy might be a fit for you and start a journey towards a more balanced, fulfilling life. You deserve to feel calm and centred—let’s navigate that path together.

Feel free to reach out, or find more tips on managing stress on my Instagram and Facebook pages.