Author Archives: Tamera

Nutrition and Brain Health

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Sometimes, I wish I had nutritionist credentials, because, quite honestly, most people who come to me for neurofeedback or hypnosis could benefit from significant shifts to their dietary habits. It comes as a surprise to them when I mention that food affects mood and behavior, and that teaching themselves about what changes might help shift their problems (sleep, anxiety, anger, inability to calm oneself, etc.) would accelerate their brain-related work with me.

When someone has already committed to doing at least twice weekly, hour-long brain training in my office or the same number of hours once a week doing hypnosis, it is a tall order to get them to take additional time out of their busy schedules to make an appointment with a nutritionist. I get that.

At the same time, the people who end up with the best results from working with me are generally the people who are eating real food, focusing on good sleep, and moving their bodies regularly.  The foundation of all that is food, because food impacts one’s ability to sleep properly and to have the oomph to exercise or play a sport.

It’s outside my scope to dispense nutritional advice, but in an attempt to reach folks about the importance of fueling their bodies properly, I occasionally recommend books on food and nutrition that are worth taking the time to read. The title I’d like to recommend today is called Eat Smarter—Use the Power of Food to Reboot Your Metabolism, Upgrade Your Brain, and Transform Your Life, by nutrition expert Shawn Stevenson.  Stevenson is smart, and the level of detail he’s thrown into this book is mind-boggling. However, he has a terrific sense of humor and a way of approaching solid science that makes it approachable and easy to understand. It’s an easy read.

In fact, it’s so well-written that I find myself taking in information he presents much more easily than one would expect on this subject. For example, just before writing this, I texted a friend a detail I found fascinating while reading the book: Stevenson cited an Oxford University study showing that prison inmates who were provided with nutritional supplements for four months showed a 35 percent decrease in disciplinary infractions and a 34 percent decrease in violent incidents. He quoted one of the lead researchers as saying that a bad diet is a better predictor of future violent behavior than is a past history of violence. Wow. If dietary support can do that, imagine what else it can do! And, if a book contains information that you pass on like treasured trivia to a friend, you know it’s worth your time.

There is so much information in his book that could change your life if only you were to pick one or two things and try them.  But, if reading isn’t your thing, Stevenson has a podcast called The Model Health Show that addresses many of the subjects in his book.  His on-air personality is strong, so it may not be for everyone, but I have become an avid listener.

 

 

 

Shrinking and Enlarging Brains

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I knew that trauma and pregnancy change the size of the brain, but it turns out, changing seasons also affect the volume of certain structures of the brain. Several sub-cortical structures grow larger in the winter and smaller in the summer. Other structures, such as the cerebellum, are larger in the summer and smaller in the winter.

Researchers are slowly working toward understanding these seasonal shifts in both humans and animals, but the reasons behind these volume shifts remain a mystery. Discover Magazine published a story about this topic and recent discoveries, which is a short and interesting read. You can find the article here and one of the studies on which the story is based, conducted at the Olin Neuropsychiatry Research Center in Connecticut, here.

Program Announcement: Adaptive Resilience

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My friend Martha Brettschneider offers amazing courses in meditation, self awareness, and well-being. Her students come from around the country, and her seminars have most recently been well-received at the World Bank. If you are looking for ways to help you feel more adaptable and resilient to our ongoing stressful times, I encourage you to check out her current offering.  You can learn more about it below.

Disclaimer:  I have no financial or business relationship with Martha, meaning that I do not profit if you register for the course. I’m sharing because spreading the word about her is potentially beneficial to you.

 

As we move through fall and towards the holiday season with the pandemic still woven into our daily experience, we could all use a booster shot of resilience. Am I right?

That’s why I’m so excited to share with you that I have added a new program to my offerings next month: Search Inside Yourself’s Adaptive Resilience Series.

Why This Program?

Some of the latest neuroscience and behavioral research suggests that resilience – the ability to recover from adversity, adapt and thrive – can be systematically developed as a set of skills, especially in challenging times.
 
This virtual program will enable participants to build the useful behaviors, mental habits and micro-practices that promote personal resilience and also grow a culture of resilience in our relationships and social groups, whether that’s at home, at work, or in our communities.
 
Module 1: Developing Clarity (Monday, November 8, 7-8:30 pm ET)
Managing stress and overwhelm, and staying focused in difficult and uncertain times.
 
Module 2: Shifting Mindsets (Monday, November 15, 7-8:30 pm ET)
Mindsets and skills for adaptability and creativity in the midst of uncertainty and complexity.
 
Module 3: Influencing Change / Building Trust (Monday, November 22, 7-8:30 ET)
Creating a change-capable culture by growing empathy and psychological safety.
 
In each of the modules, emphasis will be placed on concrete and practical skills and tools that participants can implement immediately to boost resilience at home, at work, and out in the wider world.

What does it cost?

One of the great benefits of being a Certified SIY Teacher is that I have flexibility to offer discounts to my clients. This invite-only program (yes, this is YOUR invitation) is priced at $115, a significant discount from SIY’s public program price.

GO HERE to register. If you have questions, contact Martha Brettschneider directly at Martha@Damselwings.com.

Serotonin and the Gut

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An article in Neuroscience News explores the brain-gut connection when it comes to mental health. They remind readers that 95% of all serotonin is produced in the gut, not the brain, and point out that researchers at Duke University are looking for ways to treat depression and anxiety by targeting serotonin molecules in the gut instead of the brain. Studies are ongoing in mice, and it is known that there is a sweet spot for the amount of serotonin—too much serotonin in the body can cause heart problems.  You may find the Neuroscience News article here.

Anger Alchemy, Four-Week Course

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David Bedrick is a sensitive soul, exceptionally talented therapist, wise person, and all around nice guy.  In my email inbox today, I received an invitation from him to attend a four-week seminar he is offering in September called Anger Alchemy.

If you are on any kind of a healing journey, I encourage you to take a look at what David has to offer, not only in this particular seminar, but in general.  Here is a link to the Anger Alchemy class: https://santafeinstitute.davidbedrick.com/courses/anger-alchemy

Each week has a slightly different focus:  shame and repressed anger, inner criticism, angry words, and working with anger in the world. These topics are practically universal, I think.

If you are a client or former client of mine and opt to attend the seminars, please let me know what you think. I cannot participate due to my work schedule, but if I could, I would.

(Please note that I am not financially connected to David Bedrick in any way, nor did he ask me to post this. I simply think his gifts are worth broadcasting.)

 

Ten Strange Facts about the Brain

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I had several hours in the car by myself recently and decided to spend the time with a queue of podcasts I have been meaning to listen to.  One, called 10 Strange (but powerful) Facts About the Brain, was worth recommending to you.  Fitness and Nutrition expert Shawn Stevenson hosts this podcast, which lasts just under an hour.  The information is pretty basic if you already have an understanding of neuroscience, but for most people, the knowledge you’ll acquire is well worth the time you’ll spend.  Like almost all podcasts, there are a few ads, but they aren’t overwhelming.  You can access it here:  https://themodelhealthshow.com/fact-about-human-brain/ or search for it yourself on your favorite player.

Your Health, Big Food, Big Pharma, Climate Change, and Government

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Metabolical, by Dr. Robert Lustig, is one of the most consequential books I’ve read in several years, and I strongly encourage you to put it at the top of your to-read list.

Dr. Lustig covers the waterfront when it comes to how nutrition affects health, particularly metabolic health, and how the food industry impacts our world. His argument basically boils down to the premise that it’s our food system itself that contributes to so many metabolic disorders and health problems, not our character or lack of willpower.  In turn, Dr. Lustig takes on the federal government for subsidizing sugar, corn, soy, and wheat; the food industry for taking food and transforming it into non-food; and even the pharmaceutical industry. He also connects what we eat with impacts on climate change.  If there is a sore spot or controversial topic related to what and how we eat, I’m pretty sure that Dr. Lustig has confidently trod upon it.

What he has to say about what he describes as three immoral hazards to our way of life is also powerful, full of details, and well worth all our time to consider.

His book is also a call to eat real food. I love his argument that there is no such thing as junk food; there is junk that can move through our bodies and there is food. In a podcast interview that was promoting this book, I heard Dr. Lustig say that he sometimes speaks at churches, and his nutrition advice breaks down to: eat God-man food, not man-made junk.  And, he points out that the truth about the quite confusing argument among the keto/paleo crowd and the vegetarian/vegan crowd is that as long as one is consuming real food and not processed junk (goodness knows there’s quite a bit of keto and vegan junk on the market), a person is likely to be healthier adopting either strategy than eating the Standard American Diet.  His advice reminds me of Michael Pollan’s advice to eat real food, mostly plants, and not too much.

This topic is of interest to me because the public is increasingly become aware of the link between what we consume and how we feel, both physically and mentally. In addition, I have experienced that my clients who improve their diets improve their physical health, mental health, and outlook on life.

As usual, if you are a client of mine, you are welcome to borrow my copy of this book. If you’re not, please go find a copy. You may not agree with everything Dr. Lustig has to say, but you will be better informed about a system that is broken and harmful.

Is Hypnosis Against My Religion?

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The notion that hypnosis might not be in alignment with major religious teachings and could potentially be evil was about as far away from my thinking as could be.

I have been prepared to talk about whether it works, how it works, under what conditions it works, and for whom it works. When I heard the assertion that hypnosis opens the door to evil, it was so far outside my way of thinking that I was shocked when I heard it. It never occurred to me that this might be a legitimate concern for anyone.

Because the context in which I heard the suggestion that hypnosis is demonic was in a Christian setting, I want to take just a moment to note that the word hypnosis does not appear in the Bible at all. Words like trance and vision do appear.  The disciples had visions and had things come to them while in a state of trance (for example, see Acts 10:10, Acts 11:5, and Acts 22:7), and these were positive experiences.

So, let me be clear: hypnosis does not undermine the teachings of any mainstream faith practice.

Hypnosis is simply a way of getting your subconscious to align with your conscious desires. It helps people achieve goals and live more the way they want to live. It’s a personal development and growth tool. That’s it.

It cannot make you do something you don’t want to do. It cannot turn you into something you don’t want to be.  Hypnosis most definitely does NOT make good people more susceptible to evil or immoral influences. 

Anyone who says otherwise likely does not understand how hypnosis works or how many people it has helped. It is, indeed, a benign and beneficial tool.

 

 

Banish Fear. Create Calm.

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Fear seems to be driving so much of our world these days.

Fear underlies how we view the coronavirus pandemic, and how we react to it. Fear is driving political discourse, no matter your position on the left-right spectrum. Even worse, just mentioning the words climate change or social justice can lead people into despair.

Too many of us feel like our world is crumbling—that democracy is failing, our health system is failing, and we are failing our environment, our children, our neighbors, and ourselves.

Enough.

Our world has problems. There’s no denying that.

And, solutions are going to be messy and hard-won, with lots of mistakes in between here and there. There’s no denying that, either.

The trouble is that the fear that’s driving us has a terrible impact on our bodies, minds, and spirits.

It’s time to take strong and powerful action to rectify this situation.

Calm people can manage when others have their hair on fire and are running around upset and unproductive.

Calm people have stronger immune systems, stronger bodies, and increased well-being.

Calm people respond to life’s challenges rather than over-reacting.

Calm people just plain feel better, and they feel better to be around.

Would you like to create calm for yourself?

Come work with me, and I’ll help you do that.

I can help calm your nervous system so that you stop over-responding to the world.

I can help tap into your subconscious mind so that you can team with it and not only achieve your goals, but relax enough to enjoy your accomplishments.

You can ditch your bad habits and replace them with things you’d really rather be doing.

I have two powerful tools—neurofeedback and hypnosis. Both have been around for a long time, and both have science backing their impact.  Both allow you to change yourself, with a little help from me. Both actually feel good to do.

Both create lasting change.

You don’t have to do both to achieve results. Most people choose to do one or the other, depending upon their specific needs and goals.

I’m pretty fired up to start making a difference in the pervasive fear in our culture right now, so I’m adding additional hours to my schedule, starting in September. It may only be for the fall, or it might be longer, depending upon the need. To fill this time and reach more people, I am offering to anyone who wants to get started in August or September and mentions this blog post to me:

  • For hypnosis, $20 off per session (For a total of $200 per session, reduced from $220 per session).
  • For neurofeedback, half off a brain map ($160, reduced from $320)

Schedule a phone, on-line, or in-person consult with me, and we can discuss how you can create lasting calm, and which tools are right for you.

Hypnosis from Home

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Until the pandemic began, only a small number of hypnotists offered hypnosis online. In fact, the main certification boards strongly objected to doing hypnosis in any other format except in-office.  Covid changed all that, and new protocols were developed to make hypnosis successful via computer. Many of my colleagues have given up their office spaces and are now working exclusively online.

I still maintain an office space with as much safety and privacy as I can manage. As of the time I write this in late July 2021, only one client at a time is permitted in my office. I have air purifiers operating in every used space, and I keep door knobs and handles clean. If this is what you want, I can accommodate.

However, I have found that most of my clients now strongly prefer to do hypnosis from the comfort of their own, private space with me online. They are experiencing success, and you can too. Here’s how it works:

  • We connect online via my locked, online video conferencing platform. You arrange your laptop camera so that I can see your head, arms, and torso.
  • You have situated yourself in a comfortable room where you will not be disturbed by anyone with whom you share your space, including pets.
  • You have closed all browsers except for your connection to me, and you keep a phone on silent nearby. Although it very rarely occurs, we discuss and plan ahead of time for how to proceed if your screen freezes or you lose internet connection.
  • You may choose to use headphones, earbuds, or just the speakers from your laptop, as you choose.

That’s it!  It’s pretty simple.

On my end, I have taken additional training and received certification in conducting online sessions, so I know what is needed to run things smoothly. Some of the details function differently, but the outcomes are the same, and some of my peers actually claim that they’re getting superior results this way.

If you’re interested, send me an email or call to chat.

 

 

Trauma in the Body

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Researchers and practitioners alike have come a long way over the past decade in terms of understanding how trauma memory is stored in the cells of our body, can be passed down through generations, and, most importantly, can be healed by working on the body and not just our thoughts.

Today, I listened to Dr. Tom O’Bryan interviewing Dr. Aimie Apagian in a podcast on trauma and the body. I appreciate that what they have to say is approachable for the public–in language choices and in their way of making it understandable to a general audience.  If you’re interested in the subject, you can find a recording of it here. I am not connected with them in any way; I just like what they have to say. Dr. Apagian is particularly qualified to speak on the subject of trauma, not only as a physician who specializes in trauma healing, but as someone whose family survived the genocide in Armenia and as the mother of an adopted child.

There are so many other authorities and good books on the subject of how trauma is embodied.  Two of my favorite are: The Pocket Guide to the Polyvagal Theory–the Transformative Power of Feeling Safe, by Stephen Porges and When the Body Says No, by Dr. Gabor Maté. Dr. Maté, like Dr. Apagian, has first-hand knowledge of trauma after being separated from his mother in Hungary during World War II. Of course, Dr. Bessel van der Kolk’s work on trauma is among the best. Check out The Body Keeps the Score.

Get in a State of Flow with Neurofeedback

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Most of the time, the difference between first and second place in competitions does not come down to talent, it hinges instead on mental chatter. The individuals who can quiet the chatter in their mind (us amateurs know it well-that “please don’t let me mess this up” thought that often comes right before actually messing up) are way more likely to win against equally talented competitors who aren’t as adept at quieting the mind. Psychologist and researcher Mihály Csíkszentmihályi called it getting into a state of flow.

Neurofeedback is an excellent way to calm the body, resulting in the mind quieting itself and allowing the body to get into that zone of flow that lets people to do what they’ve trained to do, and an increasing number of athletes know this. Back in 2006, most of Italy’s World Cup-winning soccer team prepped for their challenge by participating in neurofeedback training.  Later, India won its first-ever gold medal in part as a result of their athlete using neurofeedback. And, the Canadian winter Olympic team also used the tool as they prepared to take home the gold as hosts of the Vancouver 2010 Olympic games. Professional athletes of all walks, most notably baseball and football players, have joined the pursuit of a better brain.

This article is a couple of years old now, but it tells the tale of a White Sox pitcher who used neurofeedback to improve his game.

The great part about all the examples of famous athletes who are benefiting from using neurofeedback training is that it shows us that each of us can improve our respective game, whether it’s excelling in school, work, sports, or even at home. It’s a universally powerful tool for those who are willing to commit the time to make it happen.

If you’re interested in relaxing your body so you can quiet your mind, give me a call.

What is the Best Kind of Neurofeedback?

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Before most people contact me, they’ve worked hard to acquire some information on neurofeedback. Some quiz friends or colleagues about their previous experiences with neurofeedback. A few speak with a therapist or physician for guidance. Most, though, spend at least some time researching on the internet to learn as much as they can before they meet with me for a consultation.

As a result of the variety of approaches to getting started, I am never quite sure what kinds of questions people will ask when we meet for the first time. I expect questions about how neurofeedback works, both technically and logistically. I expect questions about whether I think my tools can help the person achieve their goals. I expect questions about timing and cost.

I am often surprised, though, by the people who have done just enough research online to think they know what they’re talking about when they ask me if I use a certain tool or a certain EEG amplifier.  They are seeking what they think is the best form of neurofeedback.

Usually, such individuals think they’re doing due diligence, but their questions are usually off the mark.  Here’s why.

Many clinics or practitioners advertise themselves as practicing the only truly effective, truly scientific, or truly cutting-edge form of the art.  Such claims can be convincing and can be a good magnet to attract people, but they are untrue.

Any honest practitioner will tell you that pretty much every form of neurofeedback works at least some of the time. Claiming exclusivity in tools or technique is simply that—opinion.

I will admit that even the forms of neurofeedback I don’t like because I think they involve a one-size-fits-all technique, use false numeric precision (kind of like saying the room air temperature is 72.54968 degrees—it may be true, but does it matter?), or use unvalidated methods actually do work well for a some people.

In fact, I have had the good fortune to witness phenomenal results from a practitioner who was using equipment that was from the 1970s.  It was humbling to see clunky old gear used in such amazing ways.

This experience taught me that the argument of what is best is quite often beside the point, because the best neurofeedback does not necessarily come from using the best tool.

Far more important is having the right practitioner.  The right practitioners know how to use their tool and use it well. They’ve studied hard and continue to learn. They don’t dabble in neurofeedback while actually doing something else the majority of their work day. Even if they’re new at it, they can be excellent if they are humble and seek guidance and supervision from more experienced practitioners.

The best neurofeedback trainers also know how to interact with their clients and connect with them in ways that accelerate the process.  Top-notch brain trainers don’t subscribe to a medical model of cramming in as many trainees into as short of a time span as possible during their work day, thereby resulting in clients who don’t receive the kind of attention and care they deserve. The best practitioners pay attention during brain training sessions to ensure nothing is going amiss, because sometimes people pull leads loose, have cap connections go dry, or need their settings adjusted.

So, finding the best practitioner isn’t about discerning the best technology or tool. It’s about the person. May you find the best person for you.

Change Your Focus, Change Your Life

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A long time ago, when my husband and I were purchasing our first home, we became quite friendly with our mortgage broker. She was young, dynamic, and always pursuing continuing education to improve her capacity to serve her clients better. Her approach must have worked very well, because at one point, she revealed to me that her debt-to-income ratio after purchasing her own first home was one percent. For someone in her late 20s to have built her business to the point that she had a paid-off home in an expensive housing market and lived pretty much debt free is impressive. As a result, when she talked about her business, I listened.

One day when we got off-topic and were chatting, she told me all about how at a sales seminar that morning she had learned about a part of the brain called the reticular activating system (RAS). She thought knowing about the RAS was going to change everything for her and that it might just change everything for me, too.

At this point, I wasn’t even considering pursuing my master’s in counseling psychology, so I didn’t know anything about the RAS. She fixed that by telling me that it’s the brain’s filter. It determines what captures our attention and what does not.  Her example of how it works was a new car. Let’s say you have just bought a blue Honda Accord.  After you make that purchase, you are going to notice blue Accords pretty much everywhere, and you may come to the conclusion that the big new trend must be blue Accords. In truth, those blue Accords were always there, but your RAS is now picking them out of the flow of the hundreds or perhaps thousands of cars you see every day.

I thought this was fascinating, and I certainly saw it in my own life. One example that came up for me was pregnant women. When I was expecting a baby, I saw other future mothers pretty much everywhere. Interesting as the idea was, though, I wasn’t sure how it applied to my life beyond its entertainment value.

Fast forward in time, and I can see that leveraging the power of the RAS can change your life. If you are always focusing on the details in life that generate anxiety or stress or anger or any other feeling that you identify as negative, those details are what you’re going to see.  If you expect to find rude customers in retail stores, for example, you’re going to start noticing them more, and you may find shopping to be an unpleasant experience because you believe that the world is full of negative people.  On the other hand, if you expect people to be kind and understanding, guess what—you’re going to start noticing all the kind and generous people out there in the world.

What’s interesting is that it’s possible to change what your RAS delivers to your conscious awareness, and it’s not that hard (just think of the blue Accord example). When you focus on something, the brain learns and delivers it back to you.  I love this because this concept plays into my work and the people I serve every day, especially for my hypnosis clients.  Focusing on your goals, or more positive experiences, can change everything for you.

If you’re interested in learning a bit more about the reticular activating system, how it affects what you notice in the world, and how to harness that power to change your life, I suggest starting with a Ted Talk by Blaine Oelkers. Like all Ted Talks, it’s short enough to fit into your day.  You can find it here.

 

All About the Money

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Some fellow who thought he was sly but was really quite obviously a market researcher called me this morning to ask a bunch of questions.  He had absolutely no interest in neurofeedback, only my “package deals.” He said things that were sales-y and rude. Yuck. That whole encounter felt slimy and triggered a rant in my head, some of which I am sharing with you today.

I thought it was clear, but to him it was not clear that what I offer is unrelated to vacation rental deals or two-for-one grocery store items. I’m offering a service that has the potential to make huge increases in people’s quality of life. What you receive if you work with me is of value, and I feel it cheapens the experience to advertise or market his way, just to attract people swayed by what they are led to believe is a bargain.

That said, of course cost matters.  I live on a budget and am sure you do, too.  I strive to make sure that what I offer is priced fairly and that my clients receive excellent value for what they pay.  What the slimy caller made me realize is that although my rates are listed on this website, it probably is a good idea to write a blog about what it costs to work with me, and why.

Neurofeedback

I tell people that the average number of sessions for a full course of neurofeedback is 40 sessions and to plan on that. Some may finish early, and a few may take longer, but 40 always seems like a fair number to share for budgeting purposes.

A Trainers’ QEEG, also known as a brain map, is necessary to get started brain training with me. It takes between an hour and an hour-and-a-half in my office. I then spend time on my own going over the results more carefully to get a good sense of the person’s electrical patterns and to develop a training plan. The cost for this is $320.

I schedule each brain training session for an hour, and the actual time for brain training is 20-50 minutes. Some of the time is spent setting up and cleaning up. Some of the time is going over how you’re feeling and responding to training. Sometimes, when people are just getting started and have sensitive brains, we may spend less time training and take less time per session. If a session goes less than 30 minutes overall, I will pro-rate that particular appointment.  If I feel at any one time that it is important to take more than an hour for any particular session, which does sometimes happen, I ask permission for the extra time but do not ever charge more. My rate per full session is $130.

My ultimate training goal is to have people get a full course of training so that they do not need to come back for “booster” sessions or additional rounds of training. Only a few times have I had people have to come back for more training, and those cases have involved brain fog after anesthesia or experimentation with recreational drugs. A serious head injury or perhaps medications may also change things, but by and large, I train so that results stick over time.

In addition, because I am aware that neurofeedback is expensive, only rarely covered or fully covered by insurance (though health-care savings plans do generally include it in their pre-tax coverage), and yet highly beneficial, I try to make it affordable for anyone who wants it. I offer discounts for multiple family members, discounts for active military, and interest-free payment plans based on need.

Hypnosis

For hypnosis, the situation is simpler when it comes to cost. I charge $200 per session, payable 24 hours in advance.  The average number of sessions most people need is 4-10, but again, it isn’t really possible to determine how many sessions any one person will need until I know the situation and we start working together.

The Bottom Line

Of course, nothing is ever all about the money. It’s also about the value for the money. I believe that people who work with me deserve a caring, professional environment that’s non-medical-seeming and non-stress-inducing. I believe that people who want brain training deserve to be able to speak with me and not a gate-keeper, so I try to balance seeing enough people with keeping my practice small enough for that to be possible without stretching me too thin.  I believe expertise is vital—I work with electrical brainwaves through neurofeedback and the subconscious mind through hypnosis, and that’s it. The two overlap, so reading on one topic informs the other. I do not try to stretch myself too thin, a goal that resulted in the decision long ago not to offer psychotherapy. I believe wearing too many hats diminishes expertise and experience.

I guess my bottom line after speaking with Mister Marketer today is that I want to emphasize that if your one and only criteria is cost, I’m likely not the person for you. My emphasis is on keeping costs as low as I can without compromising value. If that is your goal too—to get as much as you can without taking away value—then I am likely to be the right practitioner for you.