All-Spark Hypnotherapy

06/01/2026

🧣 What Day Is It?
As we find ourselves in what’s traditionally the coldest time of the year, today’s National Day feels particularly well timed — it’s National Cuddle-Up Day.

The perfect excuse to snuggle up with a loved one or a pet, wrap yourself in a warm blanket, grab a hot drink of your choice, and settle in with a good book or a comforting film. If you’ve got a crackling fireplace to complete the scene, even better.

Now, this might sound like just a cosy way to spend an evening… but there’s some solid science behind why cuddling up is genuinely good for us.

🧠 The brain science bit
Cuddling, hugging, and close physical contact trigger the release of oxytocin — often called the cuddle hormone. Oxytocin plays a key role in bonding, trust, and emotional safety. It helps reduce stress by lowering cortisol levels, can ease anxiety, and promotes feelings of calm, connection, and wellbeing.

That warm, relaxed, slightly sleepy feeling you get when you’re snuggled up with someone (or something furry)? That’s your nervous system shifting out of stress mode and into rest-and-repair. Even cuddling a pet, hugging a pillow, or wrapping yourself tightly in a blanket can activate similar soothing responses.

So while it might look like you’re “doing nothing,” your brain and body are actually working hard to rebalance and recharge.

✨ So here’s today’s gentle challenge:
Celebrate National Cuddle-Up Day by going full-on Hygge this evening.
Slow down. Get cosy. Share a hug — with a partner, a pet, or even yourself. Pair it with warmth, comfort, and a little intentional self-care.

Sometimes the healthiest thing you can do… is curl up and be kind to yourself.

06/01/2026

05/01/2026

What’s Been Good?
Christmas, Twixtmas, and New Year are a strange time when it comes to food.

Normally I’m pretty organised—meal plans, cooking from scratch, eating well (snacks aside). But over the holidays? That all goes out the window. Meals get indulgent, snacks are consumed with enthusiasm, far too much bread is devoured, and the fridge becomes a chaotic battleground of leftovers and forgotten ingredients.

With the decorations coming down yesterday, the intention was to return to normal as from today.
However, while sorting the fridge, planning meals, and getting the shopping list together during yesterday afternoon, I uncovered a hidden treasure: some black pudding, lurking at the back and nearing the end of its use-by date.

Somewhere in the darker recesses of my memory, I recalled a Nigella recipe for beef and black pudding meatballs. I tweaked it slightly (changed the herb profile and used a pork and beef mince) but the spirit remained the same.
And honestly? If I do say so myself, it was fantastic.

Kirsten loved it. Familiar meatball comfort, but with a deeper, richer, earthier flavour from the black pudding. Add a rich tomato marinara,and dinner turned into an unexpected little win. Proof that good things can still come out of a chaotic fridge.

Today though, it’s back to routine.
🥣 Breakfast: yoghurt, fruit, and granola
🍤 Lunch: prawns with a yuzu, chilli, and smoked paprika mayonnaise, plus lettuce, pea shoots, spring onion, radishes, and capsicum
🍗 Dinner: chicken thighs with sushi rice, edamame, and a coconut-based, Japanese-inspired curry sauce

A nice balance. One last festive flourish followed by a return to normality. And that feels very good indeed.

25/11/2025

What’s Been Good?
I feel like I’m repeating myself from a month ago: after a period of being completely derailed by a horrendous bad back, I’m… back at my desk again. Though much delayed from expectation as life decided to throw in a few extra curveballs after that (thinking we were losing Vimto, my 19 year old doggo, as well as another health issue), which meant my social media basically fell into a coma.
So here we go.
Let’s try again.
I’m back.

What’s encouraging, though, is that earlier this year I finally proved to myself that I can maintain a regular posting schedule. For the first time ever, I was consistent—5 or more posts every week across this page and for four and a half months. Even September, with all its chaos, saw 20 posts.

So no promises—just a goal:
3 or more posts this week, and 3 or more next week.
Small, attainable, doable.

And that’s important. Lofty goals may sound inspiring, but they’re far more likely to overwhelm the brain. When we set big goals and fail, the primitive brain fires up—stress, guilt, avoidance. Serotonin dips and motivation tanks.

But small goals? Achievable ones? Each success gives us a little serotonin lift—a “well done” from the brain—which strengthens confidence, consistency, and resilience. Tiny wins compound. We build momentum, not pressure. This is how habits return, and how they stick.

To help me stay on track, I’ve sat Polar Star on my keyboard as an accountability buddy. Guess tomorrow I’d better do a “Where’s Polar Star?” post to show him supervising.

And the picture for this post? Absolutely nothing to do with any of the above. It’s just a few cool things I’ve managed despite the health nonsense:
🎬 Watching Act Two of the Wicked movie
📚 Returning to Stephen King with the 50th anniversary edition of Carrie (which I first read back in ’79!)
🏒 Watching the Sabres finally break out of their recent funk

So yes—What’s Been Good is simply being here, at my desk, trying again.

30/10/2025

What’s Been Good?
Over the years I’ve had a very on-again/off-again relationship with wrestling. As a kid I went to live shows all the time… then “grew out of it”… returning in my mid-20s as the Monday Night Wars (WWF vs WCW) rekindled the spark. Then life changed, work changed, and wrestling slipped away again.

In 2009 I discovered Chikara Wrestling, a little promotion from Pennsylvania, and it reminded me of everything I loved as a kid: fun, colourful, pantomime-style characters, comedy mixed with genuine skill, good guys vs bad guys, totally family friendly, ridiculousness cranked to the max.

From there I dipped into the UK scene between 2011 and 2018, but then I stopped going to live shows and shifted to US indies on IWTV, especially Uncharted Territory until January 6th 2022, when Beyond launched Wrestling Open.

Wrestling Open built new stars, mixed them with established talent, and focused on narrative without turning into a soap opera. The wrestling-to-story ratio is spot on.
And from a mental-health perspective, this actually matters: regular, enjoyable routines give the brain predictability and comfort. Knowing that every week I can sit down, unwind, and enjoy something familiar releases serotonin and lowers stress. Following long-term stories and characters also activates the brain’s reward system - those little dopamine hits that come from progress, payoffs, and “what happens next? Plus I get to boo and from home

So What’s Been Good?
Tonight, Wrestling Open reaches its 200th show.
For a small company, that’s huge. Even more impressive: they’ve run two weekly shows (adding Wrestling Open Rhode Island) for the last 30 weeks.

Since October 2nd I’ve been playing catch-up, 59 episodes in 29 days. Now I have just one episode left, perfectly timed for tonight’s #200

So congratulations to Beyond Wrestling… and to me, for finally being up to date and able to watch like a normal fan. Just a few hours a week, without a marathon!

22/10/2025

What’s Been Good?
Do you ever get those days when you just want comfort food—but without spending hours in the kitchen?

Despite loving the creativity of cooking, tonight I didn’t have the brainpower to whip up anything complicated. I’d been a bit stressed earlier in the day, worrying about our young rescue dog, Rufus, going to the vet for the first time since joining the family.

Given his difficult start in life, I was worried the new environment might overwhelm him. But I needn’t have. He was a total star, managing to stay calm, friendly, and he didn’t even flinch when he had his injection. 🐾

Still, the concern for his mindset definitely affected mine. So when it came to dinner, I went for maximum taste with minimum effort:
🍗 Cumin & Tamarind Chicken
🍚 Jeera Rice
🥕 Smoked Paprika Fried Veg

Simple, quick, and unbelievably satisfying. Jeera rice, in particular, is one of my ultimate comfort foods. The subtle flavour of the rice with those pops of toasted cumin seed is pure joy. And the chicken? Easy as it gets: plain yogurt, tamarind paste, tomato purée, cumin, salt, paprika—mix, marinate 20 minutes, pop in the air fryer. Done.

Taking the thought out of what to make gave me a chance to unwind, enjoy the meal, and reflect on how proud I am of Rufus for how far he’s come already.

So yes, this dinner might not win awards for originality, but it definitely earns its place as What’s Been Good.

What about you? What’s your go-to dish when you want big flavour, minimal effort? 👇

21/10/2025

Where’s Polar Star? 🐻‍❄️🍽️🧼

Today we find Polar Star… getting in the way (again), this time, while I’m doing the washing-up. He’s perched on the draining rack, chattering away while I scrub plates and rinse mugs.

Now, anyone who’s been in a therapy session with me knows that washing-up is one of my favourite things. Odd? Maybe. But hear me out.

In my sessions, we usually move through four parts:
✨ What’s Been Good?
🧠 Brain Revision
💭 The Miracle Question
😌 Followed by a lovely period of trance.

This final section isn’t just for relaxation, it’s where the real brain magic happens. Why? Because when we’re not actively focused on a task, our brain engages the Default Mode Network (DMN). This is the brain’s self-reflection and problem-solving system—it comes alive when we daydream, reflect, or slip into autopilot.

And here’s the kicker:
🌀 You go into trance multiple times a day.
Every time you do something familiar, like walking the dog, brushing your teeth, or yes, washing-up, you give your brain space to wander and get to work behind the scenes.

So I make a point of asking myself The Miracle Question right before I plunge my hands into hot, soapy water. Not because I expect to solve everything with my conscious brain (which is… honestly, a bit pants at that), but because once the DMN kicks in, my subconscious starts doing what it does best: quietly, powerfully problem-solving.

That said, today’s trance time wasn’t quite as effective… because Polar Star would not stop talking 🙄
But hey, even if I didn’t hit that perfect meditative groove, sometimes it’s just nice to have company, even if that company is a nosy little bear who thinks he’s helping.

20/10/2025

What’s Been Good?
Yep, just a picture of me, smiling. 😊

Happy to be back at my desk on a Monday without pain after a rough patch with my back.
Refreshed after a wonderful break in the New Forest (as mentioned in my single post last week, Kirsten and I had a much-needed recharge).
And happy because:
a) I had a brilliant day out at my best friend’s stag do yesterday. Shuffleboard, good company, and Squid Games (no fatalities, thankfully).
b) I’m sitting here, pain-free, ready to write this, and then dive into some video editing from our recent Pathfinder sessions.

It might not sound like much, but here’s why it’s good: not too long ago, I’d have been beating myself up about missing a few days of posting. Which is funny, considering how infrequently I used to post at all.

Before my back gave out, I’d been on a streak, making daily, weekday posts, often eight or more a week, since June. This little break was the first real gap in that rhythm. But now, instead of guilt, I just feel… fine.

That’s the benefit of operating from the rational (or intellectual) brain rather than the primitive brain. When we’re rational, we recognise that setbacks don’t equal failure, they’re just circumstances. The rational brain deals in facts and balance, while the primitive brain deals in threat and blame. By staying calm and logical, we lower cortisol, increase serotonin, and keep perspective.

So no guilt for me this week, just gratitude for progress, recovery, and a desk chair that no longer feels like torture.

In fact, the only thing I feel guilty about is not finding a better photo. 😄

15/10/2025

🧠 What day is it?
Bit of an odd one today, as I’m writing about a day that’s already been and gone, World Mental Health Day, which took place last Friday, on the 10th of October.

World Mental Health Day (WMHDAY) began back in 1992 as an initiative from the World Federation for Mental Health, led by Deputy Secretary General Richard Hunter. The goal? To promote global mental health advocacy and education, with a new theme each year focusing on a different aspect of mental wellbeing.

This year’s theme was “Access to Mental Health Services in Disasters and Catastrophes.”
And disasters come in many forms. In 2020 alone, around 100 million people were affected by disaster events worldwide. In those circumstances, vulnerable groups face immense stress and hardship, with nearly a third of those affected developing significant mental health challenges.

Now, I’ll be honest, I didn’t take part in any formal WMHDAY events this year. Instead, my wife and I did something for our own mental health. We took a proper step back. No work. No emails. No business posts. Just long countryside walks with the dogs, great food, and a visit to for some much-needed book browsing — all in the calm, healing setting of the New Forest.

Sometimes, pressing that reset button is exactly what’s needed. But it also reminded me of how fortunate we are to be able to take that time. For those whose lives have been uprooted by disaster, that option doesn’t exist.

So if you’d like to support this year’s theme, or learn more about how you can help, visit 👉 wmhdofficial.com

Here’s to awareness, compassion, and doing what we can — both for ourselves, and for those who can’t take that breath of peace just yet. 💚

01/10/2025

🎃 What day is it?
Today’s What Day Is It? post is one that might leave people a little… polarised: Pumpkin Spice Day.

It’s a true marmite moment — you either love it or you hate it. I’m firmly in the “hate it” camp. The cinnamon-ginger-clove-allspice-nutmeg combo just isn’t for me.

But here’s the twist: this day still makes me happy. Why?
Because my wife loves the stuff.

Whether it’s a pumpkin spice latte, a pumpkin-spiced tea (here she is with her cool teapot and a big grin), or in cake form , like the slice she devoured at the other day. She’s all about that big, cosy taste of autumn.

So today I’m raising my cup (of plain black coffee, thank you very much) to everyone who finds joy in their favourite seasonal treat.

🍂 Here’s to the pumpkin-spice fans who are already dreaming of crisp leaves, knitted scarves, and mugs that smell like autumn.
☕ And here’s to the rest of us who’ll happily watch them enjoy it while sticking to our usual brew.

The world has enough things to be divided over. Let’s not add coffee orders to the list.

So grab whatever you love to sip and join me in celebrating the fact that someone’s happy — that’s reason enough to toast. 🥂

29/09/2025

What’s Been Good?
It feels a little odd to celebrate the very activity that, just a few days ago, left me with my back so bad I had to cancel my therapeutic gaming sessions. I couldn’t even sit for more than 15 minutes.

But here I am, back at it, playing with Rufus as he chews my arm, tugs my trousers (or my hair!), and generally behaves like the happy loonie he is.

Now, it’s not that my back is all better....far from it. The dark circles under my eyes from another restless night will testify to that. But today, at least, I have more movement. I’m at my desk writing this post, feeling a little better, and most importantly I’m appreciating what I can do, twinges and all.

Even the word “twinges” is a step forward. A few days ago it was pain shocks strong enough to buckle my legs. That shift alone is worth noticing.

Acknowledging these positives isn’t just feel-good fluff, it has real neuroscientific benefits. Each time we recognise small wins or moments of progress, we nudge up our serotonin levels. Higher serotonin helps to lift mood, increase resilience, and crucially, improves pain tolerance.

In other words, noticing what’s going right helps us cope better with what’s still challenging.

So, here’s to small wins, to being able to sit and type again, and to a playful dog who’s thrilled to have me back in action.

Now I just need to remember to move carefully when playing with my over-enthusiastic hound. He may be younger than Vimto in dog years, but I’m definitely not built like a 20-year-old anymore.