Improve your self confidence in 15 minutes

I used to be frighteningly under confident in social situations. And although people who know me now would never believe I used to doubt myself so much I literally had to learn confidence until it became a natural part of me. I can tell you relaxed optimistic confidence is just, well so much more fun.

Here I’ll tell you about the things that made the most difference to my confidence levels…

Some people have naturally high levels of confidence but everybody can learn to be more confident

Firstly, it’s important to get a clear idea of what self confidence really means, otherwise you won’t know when you’ve got it! So, self confidence means:

1) Being calm. For every situation in life you need to run on the appropriate level of emotion. Too much emotional ‘leakage’ into a experience can spoil the experience. You make great strides towards confidence when you begin to relax in a greater range of situations.

2) Being cool. The second part of self confidence is about being able to relax with uncertainty. To be ‘cool’ in a situation really means relaxing with not knowing how things will pan out. If you truly tolerate uncertainty, you can do pretty much anything.

3) Not being too concerned with what others think of you. You know when you imagine what some place is going to be like before you go there but when you get there it is totally different to your imagination? That’s how reliable your imagination is! Stop trusting your imagination so much. I’ve long since stopped bothering to imagine what others think of me because so often I’ve turned out to be wrong.

4) Being specific – where do you want confidence? ‘Confidence’ is meaningless until you tie it to something specific. You are already confident that you can read these words or can switch a light on and off. So you don’t need more confidence everywhere. To get what you want in life you have to establish exactly what you do want. Where do you want confidence in your life? Think about the specific situations now and write them down. You beginning to steer your brain towards confidence.

5) Understanding that what you expect is what you get. Your brain is an organ that needs clear goals to work towards. When a task has been set in your brain it will do everything it can do to bring about the completion of that task. If you’ve tried to recall someone’s name but can’t, hours later you’ll often find their name pops into your head.

The ‘trying to recall’ experience set the task or blueprint for your brain’s future subconscious behaviour which eventually produced the name for you – when you weren’t thinking about it consciously. You can use this natural mechanism to start feeling more confident. But, to ensure you set the right task for your subconscious mind, the next point is vital.

6) Don’t task your mind with negatives. Instead of: ‘I don’t want to screw up’ (which sets the task of ‘screwing up’ for your brain), set the blueprint for what you do want! Your brain doesn’t work towards what to do by being told what not to do. And nature has given you a wonderful natural tool to set the right task blueprints with.

7) Use nature’s goal-setter: Now you understand how vital it is to set the right task for you brain, you need to know how to do this reliably. Good hypnosis will strongly ‘program’ the right blueprint in your mind through the use of your imagination. If you powerfully imagine feeling confident and relaxed while in a relaxed hypnotic state it will be hard for your unconscious mind to do anything else. The blueprint for relaxation has been set firmly into your subconscious mind.

3 simple strategies to get you feeling confident quickly:

1) Think specifically of the time/place/situation you want to feel confident in. Remember ‘confidence’ doesn’t mean anything until you attach it to something specific.

2) Focus on words in your mind right now that describe how you do want to be in that time and place. Maybe words such as ‘calm’, ‘relaxed’ or ‘focused’. Remember your brain works on clear positive instructions.

3) Close your eyes for as long as you like and think about how those words feel. Then, imagine the situation itself and rehearse it in your mind feeling confident and relaxed. This way you set the right blueprint or ‘task’ for your unconscious mind.

You can repeat this often to make it more effective and use it with as many areas of your life as you need to. If you listen to a hypnotic cd or download that can make the benefits even more powerful (see my profile below). So if you feel like you’d be blessed with less confidence than some other people you can start redressing the balance by using your mind in the right way right now.

It took me years to learn how to be more confident – now you can do it in a fraction of the time. Good luck!

Boost your confidence now at

Article by Mark Tyrrell of Hypnosis


Life Care Planning

Life care planning is the process of developing a Life Care Plan (LCP) for an individual-adult or child-who has a congenital or acquired illness or injury that is expected to result in special needs and significant costs
throughout the individual’s lifetime. More simply put, a life care plan is a disability cost analysis The majority of LCPs are developed for people who have suffered a traumatic injury, however, they are becoming more commonplace for older adults with chronic conditions to anticipate their health and financial needs in later years.

According to Weed (1998), the standard definition of a LCP is “a dynamic document based on published standards of practice, comprehensive assessment, data analysis and research, which provides an organized, concise plan for current and future needs with associated cost, for individuals who experienced catastrophic injury or have chronic health care needs” More intimately defined, a Life Care Plan is a written document that projects current and future medical and nonmedical needs and associated costs for a person with a chronic or catastrophic condition. In addition to projecting future medical care costs, it outlines a holistic program that helps prevent medical complications, enhances the participation of the individual within the
community and society, considers quality of life issues, and assists in maintaining the emotional and psychological health of the individual.

Life care plans are developed by trained professionals in nursing, rehabilitation and related disciplines who have the education, experience and specific training that qualifies them to develop a LCP and provide expert witness testimony when  needed.  Life Care Planners can be either certified or non-certified.  The LCP is developed in collaboration with the patient, family, medical and health care providers and all those who are concerned with coordinating, accessing, evaluating and monitoring necessary services.

Who Uses Life Care Plans?

A LCP is a valuable asset for attorneys, trustees, claim professionals, clients and families, as it documents the specific needs and lifetime costs for an individual with a chronic or catastrophic injury or illness. This allows those responsible for health and financial management to anticipate the client’s needs and related costs. LCPs are used in insurance settlement cases, court proceedings, trust administration, and in case management for people with special needs. In particular, those who find much benefit from a LCP are:

  • Personal injury attorneys
  • Medical malpractice attorneys
  • Estate planning attorneys
  • Rehabilitation teams
  • Health care providers
  • Clients and families

What Information is Included in a Life Care Plan?

The LCP is a very thorough document and will address the following Categories.  Each LCP is unique as it

takes into account individual differences in each client.  Generally, the following categories will be included:

Projected Evaluations

  1. Projected Therapeutic Modalities
  2. Orthotic / Prosthetic
  3. Home/Facility-based Care
  4. Future Medical Care
  5. Diagnostic Testing/Educational Assessment
  6. Architectural Renovations
  7. Wheelchair needs (accessories/maintenance)
  8. Health Maintenance and Equipment
  9. Future Surgical Intervention
  10. Transportation
  11. Medication
  12. Supply Needs
  13. Aids for Independent Function
  14. Durable Medical Equipment
  15. Orthopedic Equipment
  16. Potential Complications

Who Needs a Life Care Plan?

Personal injury and medical malpractice clients

  • Birth injuries
  • Spinal cord injuries
  • Head injuries
  • Major burns
  • Amputations
  • Multiple trauma
  • Estate planning clients
  • Seniors with chronic illness or dementia
  • Clients with dependent children with health problems
  • Developmental disabilities
  • Mental illness
  • Physical disabilities
  • Clients with chronic illnesses
  • Multiple sclerosis
  • Muscular dystrophy
  • Lupus
  • AIDS
 If you are in need of life care planning services, please feel free to contact me and we will discuss fees and what to expect.  I look forward to hearing from you!

The Psychoneuroimmunological Response To Stress

Stress has been shown to have an effect on the overall health of an individual (Chapman, Tuckett, & Song, 2008; Coe & Laudenslager, 2007). When unusual or social stressors are present, it can compound the already existing stress from a wound, resulting in a dysregulation of the supersystem, leading to a decline in health, function, and well-being. For example, a negative emotional state can have a large impact on the ability of wounds to heal quickly. This has profound implications for the individual’s ability to heal after surgery or trauma. Even such things as routine stress can have a negative impact on the ability of wounds to heal (Coe & Laudenslager, 2007). Moreover, exposure to acute psychological stress seems to trigger and increase in sympathetic adrenal activity, which in turn has an effect on the immune system (Kemeny & Schedlowski, 2007). In particular, Hypothalamic–Pituitary–Adrenal (HPA) axis-activity (which results in an increase in the release of glucocorticoids) and sympathetic mechanisms are the main mechanisms at work in the reduction or inhibition of cellular and humoral immune responses (Kemeny & Schedlowski, 2007).

The brain plays a major role in controlling the interpretation of what is stressful as well as the behavioral and physiological responses that are produced (Heuser & Lammers, 2003). Brief periods of controllable stress do not have a large impact on physical or mental health, however, when a person experiences a lack of control and uncertainty, a chronic state of distress can ensue, that increases vulnerability to stress-related disorders (Heuser & Lammers, 2003). In normal situations when stress is experienced by an individual, glucocorticoids are released from the adrenals to shut down the neural defensive reactions. A person in chronic stress can cause sustained increases in glucocorticoids, and in the case of humans, cortisol. When an individual overproduces stress hormones or is unable to terminate the activation of the HPA, maladaptive responses can occur. In certain cases, a chronic adaptation to a stressor can cause the HPA system to become tonically inhibited (Heuser & Lammers, 2003).

Stress affects the release of hormones which when overproduced can negatively affect the neuroendocrine response. Duncko, Makatsori, Fickova, Selko, and Jezova (2006) examined the relationship between high anxiety and impaired coordination of the stress response, global hyporesponsiveness, and hyperresponsiveness. It was hypothesized that high trait anxiety is correlated with impaired coordination of the stress response. The selection of volunteers was based on their score in the trait subtest of the State Trait Anxiety Inventory, and only subjects with scores higher than 45 and lower than 39 were included in the study. A total of 27 males were chosen for the study. 15 were placed into the anxious group and 12 in the non-anxious group based on scores. Anyone with a somatic or mental diseases, personal and/or family history of psychiatric disorders, body mass index higher than 28 and control blood pressure higher than 140/90 mmHg were excluded from the study. The subjects were asked to participate in a public speech. A spectrum of neuroendocrine parameters was measured before, during and after the speech. The results showed that high trait anxiety was correlated with as higher preference for emotion-oriented coping strategies but lower preference for task-oriented procedures. Additionally, high trait anxiety was correlated with lower scores on hardiness. The anxious group scored significantly higher in scales for stress, tiredness, arousal, anxiety and depression. Among the anxious group, a correlation was found between lower adrenocorticotropin (ACTH) and cortisol responses during stress, which was also correlated with an exaggerated perception of stress and worse mental performance. While this study is limited in only examining males and small sample size, this study provides more evidence that for those individuals susceptible and vulnerable to stress; neuroendocrine factors can play a role in fatigue, anxiety, depression, and inflammatory response (Duncko, Makatsori, Fickova, Selko, & Jezova, 2006).

Don’t let stressors get you to this point. Make an appointment with us today and let us show you how to incorporate techniques into your life that will help you recover from daily stressors and become more productive in your personal life and your career. You will find yourself happier, healthier, and more energized. We will see you soon!


Chapman, C. R., Tuckett, R. P., & Song, C. W. (2008). Pain and stress in a systems perspective: Reciprocal neural, endocrine, and immune interactions. The Journal of Pain, 9(2), 122-145.

Coe, C. L., & Laudenslager, M. L. (2007). Psychosocial influences on immunity, including effects on immune maturation and senescence. Brain Behavior and Immunity, 21(8): 1000–1008. doi:10.1016/j.bbi.2007.06.015.

Duncko, R., Makatsori, A., Fickova, A., Selko, D., & Jezova, D. (2006). Altered coordination of the neuroendocrine response during psychosocial stress in subjects with high trait anxiety. Progress in Neuro-Psychopharmacology & Biological Psychiatry, 30, 1058–1066.

Heuser , I & Lammers, C. (2003). Stress and the brain. Neurobiology of Aging 24, S69–S76.

Kemeny, M. E., & Schedlowski, M. (2007). Understanding the interaction between psychosocial stress and immune-related diseases: A stepwise progression. Brain, Behavior, and Immunity, 21, 1009-1018.

Fequently Asked Questions about Life Coaching

What is life coaching/personal coaching?

Life coaching is directed towards moving forward, change, improvements and results.  Your coach is skilled at getting the best from you, helping you discover your own best answers, tapping into your own internal motivation, getting you in touch with what matters most to you, and encouraging you to feel great about taking action.  Your coach also adds energy to the process and your life by their own enthusiasm and belief in you and what you can accomplish.   Coaching is all about you and your goals. People who look for coaches come from a variety of backgrounds, but they all have in common a desire to achieve more in their personal or professional lives. Whether you’re a college student looking to improve your grades, or an aspiring artist trying to make your mark in the art world, you’ll benefit from having a coach by your side to help you see turn your vision into reality.

How does life coaching work and do I have to choose a coach who lives close to me?

Most coaching is conducted over the phone or the internet. And because getting the right “fit” is so important in finding the right coach, we strongly encourage you to find the coach whose training, experience, and background closely match with your specific goals. This might be someone who lives in your city, but may also be someone in a different town. Remember, it’s finding the right coach, not the closest coach, that matters.  Again, the geographical location of the client and the coach doesn’t matter…Allowing the most beneficial match possible to be the top consideration; people tend to be a more honest and open with the sense of anonymity on the phone; and no special trips are needed out of the house – Saves time, money and gasoline!

The coach and client usually talk weekly, 4 times a month.  In the calls you talk about what has went well and what hasn’t, if you accomplished your specific goals for that week, and what the next steps are.  Throughout this process, the coach is asking powerful questions that help you access your best information, talents, emotions and self.  The coach also provides support, objectivity, structure, energy, positivity, insight and technology (tools).

Between calls, you will have steps to take in your own life, and/or exercises to complete that help you learn more about yourself.  You can also usually talk to your coach on email to make sure you are staying on target.

Coaching is sort of like a partnership, where you work together intensely and powerfully on your life!

What is appropriate to talk about in coaching?

Some people will want to focus just on the issue at hand, for example, finding a career, improving a relationship, etc.  However, coaching recognizes that you are a whole person!  Your whole life is a system, in which each aspect affects every other.  How are you going to make a good decision about your career future if you hate your home environment?  How are you going to improve your relationship if you are completely stressed out about money?  So, as much as you are comfortable, your coach will encourage you to consider your whole life:  Physical, mental, emotional, spiritual (connection to something larger than yourself), health, environment, relationships, work/career, finances, etc.  Of course, if anything is off limits, just let your coach know!  Usually you will set the ground rules early in your sessions.

How is life coaching different from counseling and psychotherapy?

Life coaching deals with the present and future. It does not examine the past but instead creates your future. Counseling and psychotherapy usually deal with problems and healing and entails working with the past as well as the present. Therapy is intended to help people overcome emotional or psychological disorders. Coaching, on the other hand, is intended to help normal, healthy individuals achieve greater success, happiness, and wellbeing in their lives. We strongly advise you to seek professional advice from a licensed therapist if you have any concerns or doubts about your psychological health.  Moreover, life coaching is not considered a mental health service per se and as such is not reimbursable by health insurance.

How is personal life coaching different from consulting?

As a personal life coach, I help you find your own answers. People are more likely to take action if it is something they themselves have come up with and not been told to do. A consultant is an expert who dispenses advice and has all the answers. I do not give advice per se but do problem-solve and brainstorm with you.

Does life coaching focus on work or personal issues?

The life coaching that I provide is very holistic in that the person’s entire life is considered grist for the coaching mill. Different parts of people’s lives that might be worked on are: career, health/wellness, money, spiritual development, home, family, friends, fun/recreation, etc. Coaching helps you bring balance and satisfaction to all of the various parts of your life.

How long will I need to work with a coach?

It depends on where you are, where you want to go, and how quickly you want to get there. Some clients are able to achieve their goals in as little as one to three months. Most often, clients stay with a coach anywhere from six to eighteen months. After clients realise their first goals, they often identify other areas they want to work on. The coaching relationship continues as long as there is benefit to the client.

It is important to remember that many coaching techniques and processes can be learned and practiced on your own. As counter-intuitive as it may sound, a good coach’s goal should be to reduce your dependency on them as soon as possible – that shows you’re becoming more resourceful and that you’re learning to more effectively deal with new situations as they arise.

Is coaching appropriate for me?

If you want a change of some sort – whether it is changing or creating a habit or behavior, improving your work-life balance, changing your career, improving your relationships, being more creative at work etc – AND you are ready to take steps to achieve it, then you will benefit from having a coach.

If you are looking for somewhere to simply vent about your past or your circumstances then you will likely waste your money on a coach.

Why Would Anyone Hire a Coach?

Why Would Anyone Pay For A Life Coach? | Guest Author David Frank Gomes Gives An Inspiring Answer!

Why would anyone pay for a Life Coach? Never be flummoxed by this question again – read the inspiring answer that coach David Frank Gomes gave when he spotted this question on the social media question and answer site Quora.

So, Why would anyone pay for a Life Coach?

How you spend the energy we call money depends on what you value, so I might ask the same question about why anyone would spend money on a TV, as I don’t see the value in having one and have lived without one for almost a decade.

If you value exploring your own life and your own mind, if you value understanding how you work and where you get stuck, if you want to clarify what’s important to you and gain fresh perspective, and if you want a champion in your life, then you would want to pay for a life coach, the same as you might pay for a personal trainer if you wanted to take your fitness to the next level or pay for a holiday if you wanted relaxation.

For me coaching isn’t just about fixing problems, it’s a idea, a type of conversation one has with ones self and with the world, and your coach facilitates that conversation. The coaching relationship can last a lifetime, and it only gets richer and deeper with time.

I don’t need my coach, but I desire to have that unique relationship in my life and it makes my life much richer deeper and very rewarding on so many levels. It is also helpful to keep me accountable in my daily life to the things I say are important to me.

Steve Jobs had a coach for many years. Eric Schmidt, the executive Chairman of Google for 10 years has a coach. Bill Campbell coached them both.


Please contact me if you would like to discuss how coaching can help you in your life!  I will see you soon.

Coaching Sessions and Rates

About Me

Dr. Timothy R. Test, Sr., specializes in Psychoneuroimmunology and reducing the symptoms of anxiety, stress, depression, and over health and well-being.  Dr. Test’s credentials are extensive.  He earned his Bachelor of Arts in Philosophy with a minor in Russian and a Master of Science in Rehabilitation Counseling from Utah State University. He received his Ph.D. in Rehabilitation Counseling/Counseling Psychology, and has done post-Doctoral studies in Health Psychology/Behavioral Medicine at Northcentral University, researching the efficacy of hypnosis on pain through the lowering of stress levels and raising self-esteem, as well as the effects of negative emotions and stress on the immunological response.  In addition, Dr. Test earned his Doctor of Naturopathy and Master Herbalist degrees from Trinity College of Natural Health.  He is a Certified Life Coach, Board Certified Alternative Medical Practitioner, and Adjunct Professor.

How I Coach

Dr. Test’s extensive experience in Psychology, Medicine, and natural healing methods has prepared him well for working with clients in overcoming obstacles to their success.   He has years of personal experience and working with clients in helping them overcome difficult life challenges.  Dr. Test has intimate knowledge of the effects of stress, fatigue, lowered self-image, and loss of direction.  Dr. Test utilizes a holistic biopsychosocial strategy for mastering him or herself, regaining direction, improving productivity, and overall health and well-being. By helping the client explore their vision, together a plan is developed that will maximize rates of success while avoiding pitfalls encountered in the past.

How We Meet

In Person
By Phone


Rates for Individuals (Life, Health) $275 per month, includes 4 sessions per month, 30 minutes each, and email support
30 minute sessions are in person, Skype, or phone.
$45/30 minutes for additional time needed
Professional Rates (Corporate Wellness, Medical Professional Guidance in Alternative Medicine) Please call or email for quote