goals for the fourth evening to understand the

goals for the fourth evening ² to understand the importance of “attitude” for psychological and physical health ² to explore using “process visualisation”, especially to nourish inner freedom/choice ² to be clear about this week’s practice which includes both pulse & 1 st differential exercise

the practice for this week 4 th week’s exercise: Both arms are heavy and warm Both legs are heavy and warm The pulse is steady and calm Neck and shoulders are heavy I am at peace every day: practise this standard pulse exercise at least once daily. Also at least once daily practise the first differential exercise. A minimum 50% of all exercises should be without a tape. Remember too choice, control & freedom!

healthy attitudes include: ü calmness v’s agitation ü optimism v’s hopelessness ü control v’s helplessness ² present-orientation v’s past/future orientation ² meaning v’s alienation ² friendliness v’s hostility

freedom, control, choice ² locus of control Rotter JB Psychological Monographs 1966; 80: 1 -28 ² learned helplessness Seligman MEP San Francisco: Freeman, 1975 ² self-efficacy Bandura A Psychological Review 1977; 84: 191 -215 ² attributions Hammen C et al Cog Ther & Res 1981; 5: 351 -8 ² mastery Pearlin LI et al J Health & Soc Behav 1981; 22: 337 -56 ² hardiness Kobasa SC et al ² coping you can’t stop the waves J Personal Soc Psychol 1982; 42: 168 -77 but you can learn to surf Lazarus RS et al New York: Springer, 1984

calming skills can nourish “control” In some studies the change in “control” has been more important than relaxation ² Holroyd KA et al Change mechanisms in EMG biofeedback training: cognitive changes underlying improvements in tension headache J Consult Clin Psychol 1984: 52: 1039 -53 ² Flor H et al Pain-related cognitions, pain severity, and pain behaviors in chronic pain Pain 1987; suppl 4: S 416 ² Zika B The effects of hypnosis and meditation on a measure of self-actualization Austr J Clin Exp Hypnos 1987; 15: 21 -8 ² Smith RE Effects of coping skills training on generalized self-efficacy and locus of control J Personal Soc Psychol 1989; 56: 228 -33 ² Janowiak JJ et al Meditation and college students’ self-actualization and rated stress Psychol Rep 1994; 75: 1007 -10 ² Chen WW Enhancement of health locus of control through biofeedback training Percept Mot Skills 1995; 80: 395 -8 ² Kirsch I et al Hypnosis as an adjunct to cognitive-behavioral psychotherapy: a meta-analysis J Consult Clin Psychol 1995; 63: 214 -20

CBT works on thoughts & attitudes meta-analysis of 18 research studies shows that hypnosis significantly enhances CBT alone CBT + Hypnosis “The more conservative of these estimates indicates that the average client receiving therapy with hypnosis was better off at the end of it than 75% of clients receiving the same therapy without hypnosis” Kirsch I et al Hypnosis as an adjunct to cognitive-behavioral psychotherapy: a meta-analysis J Consult Clin Psychol 1995; 63: 214 -20