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4 Good Ways to Fight Work-Related Stress

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Are long days at work stressing you out and sapping your energy?

If so, you certainly aren’t alone. Americans rank amongst the hardest-working people in the world, in terms of hours spent at an office or place of business. Unfortunately, the stress and pressures of modern employment can cause fatigue, irritability, indigestion, weight gain, and a host of other (potentially serious) health problems.

Since giving up work isn’t a realistic option for most of us, here are four great ways you can fight employment-related stress every day:

#1: Leave work at work – Some level of stress at work is unavoidable, especially if you have the kind of job that includes deadlines and responsibilities. But, there’s no reason you have to bring that tension home with you. Leave the laptop, turn off the phone, and use your downtime to relax and unwind.  Oftentimes, this is easier said than done.  Certain professions do not allow for this, such as being an educator.  However,  Dr. Rebeck can help you cope with those demands.

#2: Don’t leave loose ends – You can make it easier to leave your worries at the office by tying up loose ends before you leave. Return phone calls, file away paperwork, and get your desk organized for the next day. That way, these details won’t be on your mind when you should be focusing on friends and family.

#3: Get more sleep and exercise – Sleep, exercise, and a healthy diet are natural stress-fighters. While you might feel too tired to work out, or too stressed to skip your favorite late-night talk show, picking up healthier habits will make it easier for you to unwind in the long run.

#4: Change career paths – If you’re constantly stressed out by your job, it might be time to look at a new career path. It’s never too late to do something that makes you happy, especially if it improves your physical and mental health at the same time.

For more great advice on motivation, goal setting, and dealing with burn out, visit my blog for regular updates.    If there is medical (mental health) necessity, it is covered by most health insurances, but Dr. Rebeck is only in network with the Blue Cross PPO.

3 Tips for Making Lasting Life Changes

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Wanting to change your life is one thing, but actually setting new habits (and breaking free of old ones) is another matter altogether. Sometimes, even when we really want to start living differently, barriers and human nature get in the way. This is one of the biggest reasons why people struggle to lose weight, repair relationships, and get help for substance abuse problems.

But, while changing habits and mindsets can be difficult at first, it is certainly possible. You just need the right plan of action and support. Here are three tips you can use to start making permanent improvements in your own life:

#1: Don’t wait for the perfect time – There is never going to be the perfect time to get started in a new direction, and waiting for circumstances to align only leads to procrastination. Instead of asking “when will things be right?” think in terms of “what can I do right now?”

#2: Start small – It’s very, very difficult to make sweeping life changes under the best of conditions. So, instead of trying to make huge changes all at once, begin by adopting small habits that you can keep – and build on – over time.

#3: Expect bumps in the road – If you give up at the first misstep or sign of resistance, you’ll never be able to reach your goals. Be prepared for setbacks. Expect that things won’t go your way sometimes. With that mindset, you can deal with the inevitable bumps in the road without letting them stop you.

Need some help making big changes? Call me today and make an appointment for counseling or hypnotherapy in my Naperville office.    If there is medical (mental health) necessity, it is covered by most health insurances, but Dr. Rebeck is only in network with the Blue Cross PPO.

Could Counseling Help You Turn a Corner in Your Life?

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Even if you have never been to a counseling session, you probably have some ideas about what it’s like. Unfortunately, those ideas might not be accurate – and the preconceived notions you’re holding onto could stop you from reaching your potential or letting go of unhelpful emotions.

In other words, counseling could help you turn a corner in your life… but only if you’re open to giving it a try. Here are a few reasons that counseling sessions can be so beneficial:

In counseling, you can talk without judgment – Although we aren’t always consciously aware of it, many of us filter our thoughts, ideas, and emotions on a daily basis. This can be because we don’t want to upset a friend, loved one, or employer. Or, it might be because we don’t even want to admit the truth of a situation to ourselves. Taking away judgment, which happens in a counseling atmosphere, can be a freeing, creative experience.  You can goat your own pace.

Counseling helps you find your own perspective – surprising as it might seem, we aren’t always aware of the way we think or feel about the situations we face in our lives. But, by talking things through, and bringing different ideas to the front of our minds, we can discover a new perspective on the challenges we are facing.

Counseling can be a great way to break through mental deadlocks or indecision – When you combine focused thinking, lack of judgment, and new perspective, many common mental barriers melt away. For that reason, a few counseling sessions can be all that’s needed to find the direction you’ve been looking for.

I would urge anyone who’s considering counseling to remain open and give it a try. It could be just what’s needed to start feeling better and moving forward!  If there is medical (mental health) necessity, it is covered by most health insurances, but Dr. Rebeck is only in network with the Blue Cross PPO.

Common Hypnotherapy Myths You Should Ignore

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Hypnosis is a popular topic in books and movies, but it doesn’t really work the way Hollywood would like you to believe. In fact, I often find new patients to my Naperville psychology practice come into their first appointment believing bold myths about hypnotherapy.

Here are a few that you might have heard, and that you should ignore:

Hypnotherapy only works on highly-suggestible people – While some people are more receptive to hypnotherapy than others, most people are average patients. In fact, most adults can be hypnotized fairly easily, in the right setting and by someone with extensive training.

You’ll end up clucking like a chicken – Although stage hypnosis shows are fun, they share little in common with actual day-to-day hypnotherapy. Your session will be focused on your personal goals, not parlor tricks.

Hypnotherapy will bring up uncomfortable feelings or memories – Modern hypnotherapy focuses on things like weight loss, smoking, and stress relief, and anxiety.  But hypnotherapy can also help you deal with deep problems stemming from your childhood.  Usually it is very comforting and most people feel very safe and empowered in hypnotherapy.

Effective hypnotherapy takes months – While individual goals and results can vary, many hypnotherapy patients start experiencing positive effects after just a few sessions. In fact, many of my clients only come in for hypnotherapy for a short period of time.

Instead of believing old myths about hypnotherapy, why not come in and see what it’s all about for yourself? Contact my office today to schedule your first session and put yourself on the path to a better life!  If there is medical (mental health) necessity, it is covered by most health insurances,  but Dr. Rebeck is only in network with the Blue Cross PPO.

How to Accomplish Big Life Goals

Could you transform your life if you really wanted to? Could you start living in a way that brought you closer to your dreams?

A lot of people fantasize about being more fit, successful, and happy. But many don’t take action to move themselves closer to what they really want. More often than not, it’s because they simply don’t know how to accomplish big life goals.

Because you may not want to make that same mistake, here are a few helpful tips to help you get started. Dr Pamela Rebeck can help you with these steps:

Decide what you really want – If you’re going to persevere and accomplish something remarkable, you’re going to have to really want it. Figure out what really moves you, because that’s the dream that’s worth pursuing.

Find the first step – The hardest part of accomplishing anything is making the decision to get started. Identify the first step towards achieving your dream, and then take action on it immediately.

Chart a path and mark your progress – Resist the urge to plan everything out. Instead, find the starting point, get moving, and then figure out what will come next. Make a map or checklist, and keep track of your progress as you go.

Celebrate all the small victories – Don’t wait until you’ve reached your dream to celebrate and be happy. Half the fun is in the journey. Learn to celebrate the small victories and stay on course to achieve the big ones.

Get help from friends and coaches – A coach or mentor can help make your path easier, and friends can encourage you while you’re working towards your goal. Don’t make your successes solo effort; get others involved.

For the best in personal counseling, coaching, and hypnotherapy, make an introductory appointment with Dr. Pam Rebeck in Naperville today!



Beating the Winter Blues

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Naperville is a great town, and a wonderful place to live. But, it’s not exactly a tropical paradise during the colder months of the year, and it’s not unusual for people of all ages to get the “winter blues.”

If you’re the kind of person who tends to feel down when it’s gray and miserable outside, I have a few tips that just might help you enjoy the coming months a little more:

Use sunlight and vitamins – On a biological level, our bodies miss the sun during winter months. There are a number of inexpensive, full spectrum light lamps you can buy (online and in local stores) that help you fight the blues by mimicking sunshine. Just 15 minutes a day can make a big difference in your mood.

Avoid extra sugar and caffeine – It can be tempting to take a little extra comfort in extra coffee and sweets when you’re feeling down. Although these provide a short-term boost, they’re likely to leave you feeling more tired later. Even worse, too much of either is bad for your health. Besides, sugar and caffeine can easily become something you crave, and then require more and more to keep going. Comfort food in moderation is okay, but try to get enough sleep and exercise.

Improve your mood every day – A lot of people feel as though their moods are determined by external factors, but that’s not entirely true. You can increase your own feelings of happiness and gratefulness by reading jokes, connecting with friends, or keeping a journal of positive experiences.

Book that vacation – We are lucky to live close to one of the busiest airports in the world. If you can spare a few dollars and get free for a few days, taking a quick vacation to somewhere sunny might be the perfect way to break out of a funk.

For the best in coaching, counseling, and hypnotherapy, call the office of Dr. Pam Rebeck in Naperville today!

Why Hypnotherapy Works

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Many first-time patients who come into my Naperville office for hypnotherapy are curious, or even skeptical, about what’s going to happen. Often, they’ve scheduled an appointment because they are serious about losing weight, decreasing stress, or addressing some problem in their lives, but are curious whether I can actually help them and if they can be hypnotized.

Does hypnotherapy really work? And if it does, then how?

Today, I want to share a couple of very brief answers to those questions. I can assure you that hypnotherapy does work., even if you do not go into a deep trance.  In fact, it is more effective than other remedies and behavioral change systems for a lot of people.

The issue of how is more complicated. Essentially, hypnotherapists meet with the patient and find out what he or she wishes to change or accomplish in their lives. Then, using relaxation and visualization techniques, they help that person to move into a trance state where it’s easier to make (and accept)  suggestions.

This is important because our conscious minds actively filter, consider, and debate different ideas as we are exposed to them. However, whether or not we act upon them is largely determined by our inner thoughts and ambivalent feelings, even though we might not be aware of how we undermine ourselves.

By going around that filter of conscious thought, we can implant or reinforce new, positiive, ideas and beliefs more quickly and effectively. So, even though hypnotherapy can still take a little bit of time to work, it can be a great alternative (or addition) to the other methods people turn to for habit change.

3 Great Uses for Hypnotherapy

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A lot of people who have never tried hypnotherapy aren’t sure how it works or how it can be used to overcome everyday challenges. Because I find new patients are often very curious about my Naperville hypnotherapy practice, today I’d like to share three areas of your life that can be improved hypnothery, often in just a few sessions:

#1: Weight loss – Hypnotherapy is perfect for weight loss because it helps patients to adjust their attitudes and self-image. Often, when someone can change the way they think about themselves and their own health, adjusting habits, behaviors, and diets follows along naturally.

#2: Smoking cessation – Cigarettes are chemically addictive, which makes breaking the smoking habit more challenging than most people anticipate. Very often, simple willpower won’t do the trick. But hypnotherapy, used with or without other tools, can help smokers to lose their subconscious desire for a cigarette.

#3: Stress relief – Stress, and the many ailments that come along with it, can be extraordinarily harmful to your physical and mental health. Fortunately, hypnotherapy can be used to not only relax patients in the office, but also to instill new thought patterns that decrease worry and anxiety in day-to-day life.

If you haven’t tried hypnotherapy for weight loss, smoking, or stress relief, you could be missing out on some of the most effective options available to you. Why not call my Naperville office today and schedule an introductory session where you can learn more about hypnosis for yourself?  Often my services are covered by health insurance, and I am in network with Blue Cross PPO.

4 Tips for Dealing With Holiday Stress

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The holidays mean joy, cheer, and for most of us, a little bit of time off with family and friends. But unfortunately, they almost always means stress, as well. Things like travel, shopping, and even social engagements can make this season anything but a relaxing occasion.

To help you cope – and get as much enjoyment from the holidays as you can, whether you’re staying here in Naperville or going elsewhere – here are four great tips for dealing with holiday stress:

#1: Lower your stress before the holidays – It’s a lot easier to cope with holiday season aggravations if you aren’t already stressed out to begin with. Try to lighten your work load, get a little extra rest, and even consider taking a couple of days for yourself before the real holiday season begins.

#2: Know your triggers – We all have certain relative, conversation, or situations that stresses us out. Think about what it is that makes you feel on edge, and then make a conscious plan to deal with it. Maybe you can leave an extra day for driving, avoid talking politics with an uncle, or only deal with a shopping mall for 90 minutes at a time.

#3: Don’t make holiday stress worse – Many people are tempted to cope with holiday stress by eating and drinking more. That might bring a bit of immediate satisfaction, but it’s hardly the way to lower your stress over the long run.

#4: Give yourself a break – If coping with your normal holiday routine just seems overwhelming, consider changing things up. Make this the year you go on a tropical vacation, or let someone else host all the relatives for a change.

The holidays can be stressful, but they don’t have to be. Use these tips to stay relaxed and energized all the way through New Year’s!

Mindful Meditation and Hypnotherapy

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Mindful meditation and hypnotherapy are both simple ways to meditate by merely focusing on breathing, relaxing and noticing sights, sounds, taste, smells or touch. While meditation or under hypnosis the person does all of this without any judgement. They each work by allowing you to appreciate the present moment with a distortion of the everyday emotion, which can lead to a savoring of pleasures and /or tolerance for the unpleasant and focusing less on past regrets or future worries.

Learning to meditate takes practice, don’t be discouraged if the first few times you practice your mind tends to wander. Hypnotherapy is usually faster to learn because Dr Rebeck guides you and then you can learn more easily to do it on your own. For some people is difficult at first to go from multitasking to single tasking. You can practice on your own or with Dr. Rebeck. When you would like to make a change in behavior, many people benefit from hypnotherapy, which besides including mindfulness, can include cognitive behavioral therapy.

Why use mindful meditation? Mindful meditation can help in treating anxiety disorders, eating disorders, pain, obsessive-compulsive disorders, depression, sleep disorders and many other conditions/disorders. Mayo clinic offers a book to help patients learn to meditate: