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The Stresshacker Podcast Episode 3: Eight moments of mindfulness – guided meditation

Many of you are telling me how stressed you’re feeling and whether that’s due to a heavy work load, the demands of family, illness, life events or just those winter blues, only you can change the way that you feel.
That said I would like to help and want to give you this gift. It’s only eight minutes out of your life and it’s a gift that will keep on giving… if you listen to it regularly!
Episode three of the Stresshacker podcast is an eight-minute recharge for anyone feeling run down, in need of energy – or just need a moment for yourself!
You probably know by now that the nature of the mind is that it likes to be on the move. As such your thoughts will drag you back into the past and you can end up feeling stuck.
Conversely your thoughts can propel you into the future at an alarming rate and then you end up feeling pressured and anxious.

Use this guided meditation to gently pull you back into the present.

Find a time when you won’t be disturbed and settle into a comfortable position. Bedtime is an ideal time. For best results use earphones and lie down. You can sit in a comfy chair, but make sure your head is supported.

I want to stress that your mind WILL wander and that’s absolutely OK! It’s part of the hypnotic process. You do not have to be listening intently. In fact, if you drift off into what feels like a deep sleep that’s also good: it’s just your own way of relaxing!

DON’T listen to this whilst driving or operating any machinery, that would be highly dangerous!

NB. This program is NOT suitable for you if you have ever been diagnosed with depression or any other mental illness. This program is not suitable if you have suffered long-term neglect or abuse and have never worked with a therapist before.

For more tips and advice, please subscribe to my Stresshacker Podcast! 


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Episode page:  (let me know if this isn’t available on your favourite podcast app)

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The Stresshacker Podcast 2: Teaching your body to relax

I’ve been helping people with stress, anxiety and wellbeing since 1989, training with  some of the world’s greatest teachers in the field of modern psychology and communication skills, including David Grove, Richard Bandler, Paul McKenna and John Grinder.

But before that, I was majorly stressed out!

 In fact, I was hospitalised TWICE for a collapsed lung triggered  by stress!

It is my firm belief that the body expresses what the mind is concerned with. And boy had I been stressed – mentally and physically. I had been working too hard, partying too much and worrying about everything and nothing. I had ignored the nagging pains in my chest for too long. A collapsed lung was how my body finally chose to express what was going on in my mind and emotions.

For this reason, in episode two of my new Stresshacker podcast, I share one of the first techniques I discovered and used frequently to help me combat the stress. I would like to share  it with you.

Trust me, anyone and everyone can learn how to relax. But sometimes we need to teach our body first.

The more you listen to this, the easier it will be to relax.

After you have followed the routine for several weeks, you may find that you can reduce the number of phrase repetitions because your body will be reprogramming itself, and responding more readily to the suggestions.

Try these techniques for at least twenty one days to embed the suggestions so they become second nature.


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Episode page:  (let me know if this isn’t available on your favourite podcast app)

PS. If you’d like to record your own personalised version of this, the script is available to download here.

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Introducing The Stresshacker Podcast! Episode 1: One of my favourite meditations

Finally! I have a podcast! It’s called “The Stresshacker with Sue Smith” and I am really excited to share it with you!

I have wanted to do a podcast for a long time – especially since I’m more comfortable with audio than video. But the question has been: what should I do it about?

Then I decided to stop over-thinking it and just LAUNCH something. So please join me as I delve into the podcasting world and forgive me if I’m learning as I go! Hopefully we’ll both enjoy the ride.

To start with I’m sharing one of my very favourite meditations and, as the podcasts progress, I’d love to share more personal stories, advice, tips and thoughts – as well as collaborate with some of my fellow wellbeing coaches.

If you have anything you’d like to hear me talk about – or if you’d like to ask me a question – please get in touch! 

Episode One of The Stresshacker Podcast “One of My Favourite Meditations”

This is great if you need a nap or a refreshing 5-minute meditation session. It’s also perfect for refreshing yourself before heading out, taking a relaxing moment, focusing the mind, drifting off to sleep, meditating, unwinding and de-stressing or preparing for something. Use it if you’re trying to make some decisions or if you need a moment of respite before embarking on a creative project.

Please do subscribe to The Stresshacker and share with friends – I need your help in spreading the word!

Oh, and I’m now sharing more over on LinkedIn. If you’re on there, please add me as a connection or follow me (whichever you feel most comfortable with!)

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Episode URL  (let me know if this isn’t available on your favourite podcast app)

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6 Survival Tips For A Stress Free Christmas

How to cope with Christmas

Surviving Christmas Stress:

I love that quote …“Think you’re enlightened? Spend a week with your family!”

For many, family is the messiest part of life. People just won’t do what we want them to do will theyHow to cope with Christmas!

Christmas holidays often mean spending prolonged periods of time with people who can push your emotional buttons, so what’s your plan to survive Christmas and the strong opinions or personalities that can arise at this time?  Check out my tips below.

1. Meditation

The Christmas holidays are a perfect time to develop a regular mediation habit. Start with  5 minutes, building to 7 and then 10 minutes a day by week two.  Along with enormous health benefits, at this time of year meditation can offer you the perfect excuse to get away and give yourself some much needed time and space. Check out my other blogs or click here for simple meditation techniques.

2. Breathe To Alleviate Boredom

I remember someone telling me of their dread of the office party and the boring conversations they had to endure each year. If you get stuck with the office bore try practising a simple breathing technique whilst they’re talking to you. Keep looking at the person and subtly bring your awareness to your nostrils, silently count One on your next inbreath, two before you breathe out, three as you exhale and four before you breathe in again. When you’ve counted 5 ‘whole’ breaths in this way make your excuses ” well, it’s been great catching up and I want to talk to …. now, enjoy the rest of the party” and run!

3. Develop compassion.

If step 2 seems a bit harsh, maybe you can develop the art of active listening? You’re with the office bore again (except you no longer refer to them in such a way) imagine you can drop down into a very peaceful space within and begin listening with an open heart, i.e. with absolutely no expectations, no desire to escape and without a need to fix them, question them or judge anything they say. Good luck with that!

4. Boundaries. Where are yours?

What is your tolerance level for a particular person? So for example you don’t get along with your sister can you sit open-heartedly listening to her for 5 minutes or 10? What and where is your limit? It’s important to know yourself in this respect. Think about these interactions ahead of time.  Once you’ve reached your tolerance level with that particular person have  an “I need to get up and get some water” statement handy, so that you can change your position and your state. Plan ahead, is it possible to arrange to sit next to someone you do enjoy talking to?

5. Booze. Is it time to monitor your intake?

At what point might you say something you could regret? If two drinks leave you merry and sweet but four make you a bit mouthy…  perhaps you need a plan. Think ahead. How do you want to feel when you wake up after you’ve been out partying? When you look back over the previous evening’s events do you want to be happy with your ruminations or will you be cringing because of something you said or did?  Will that extra drink make the difference?  Plan ahead and decide when enough is enough. Before you go out think about an alternative to alcohol get a really clear picture of it in your mind, for example imagine a nice glass of sparkling tonic water with a shot of lime cordial and a twist of lemon, or a pot of freshly brewed coffee.

6. Kindness

Christmas is an especially good time to be thoughtful, kind and generous to others but I hear so often of people (usually women) who have run themselves ragged trying to make the perfect Christmas for others only to end up ‘coming down with something’. So be kind to yourself first, it’s then easier to give authentically to others.  Make time for you and as you give yourself a bit of space  ask yourself “what do I want, what do I need.” When your cup is full there’s a tendency to only want for the good of others and if you’re okay,  you’re in a better position to take care of others.

Thank you for taking the time to read my blogs, visit the site and purchase products I really value your feedback.

Wishing my family, friends, clients, yoga students and readers a great Christmas and all you would wish for yourself throughout 2019.

Remember if you know of anyone who might benefit, my shop is stocked full of hypnosis programs designed to boost confidencecounter stress, deal with anxiety, sleep problems and other issues. Psst! Pass it on please…

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Do What You Love

Yoga Retreat March 2019 - The Stresshacker Sue SmithI’ve just shared a smashing weekend with a fabulous group of women in Yoga – that means unity for the uninitiated – at a weekend retreat in Sussex. Spending time with like-minded souls, sharing space, food and a love of yoga is positively uplifting.

Try Something New

We wandered out of our comfort zone to try out one of the oldest branches of Chinese Medicine known as Qi Gong with Sound Therapist Ruth from Dao Natural Health. Apparently Qi Gong is a medical science, it was a subtle yet powerful experience that left us feeling energized and relaxed at the same time.do what you love - blog post - The Stresshacker Sue Smith

A Change Is As Good As A Rest

Later we bathed in the sound of a fascinating array of instruments, from the larger gongs to the smaller Tibetan bowls and rain sticks that transported us into various states relaxation and mediation.

Added to this throughout the weekend was a delicious, balanced vegetarian diet with the odd (more sensational than odd) fruity treat thrown in.do what you love - blog post - The Stresshacker Sue Smith

This left us feeling satisfied and satiated on a mental, physical and spiritual plane!

Find Your Tribe

share the pleasure of taking time out to immerse yourself in the things that bring
you joy.

If you suffer from anxiety or just plain old stress this is a gentle nudge to nurture yourself by spending time with people who share the same hobbies, pastimes or sports as you, so that you can return to everyday life feeling more contented and at one with yourself.

Also please look at our products and courses in The Stresshacker store to help assist you with your journey.