Coping with Challenges using Reflexology and Hypnotherapy

My clients often say I must be the most chilled out relaxed person as I have so many techniques at my fingertips. In some ways that is true, I am far more relaxed than I was before I began to use complementary therapies, but life still throws challenges at even the calmest people!

During the last few weeks I have taken on a number of challenges, some by choice and others have arrived uninvited! I have to admit despite my love for holistic therapies my knee jerk reaction is often panic and fear just as it always has been. The difference is now I can eventually take a step back and use some of the wonderful techniques open to me.

My first challenges was updating my website to ensure it was compatible with mobile devices. I am not a techy person so my first reaction when I learnt I needed to do this was panic and anxiety. I had a very sleepless night before I took a moment to step back and calm down. I often talk to my clients about using the support networks around them, so many of us believe we have to cope alone. After getting advice from some techy friends I felt my website mountain was not such an impossible climb. I also took time out to use some confidence boosting self hypnosis and some mindfulness to encourage  kindness to myself. Gradually I began to enjoy the challenge and although there are still some things to iron out I am proud of myself for rising to the challenge. 

The next challenge was one I had chosen to embark on. Last year I tried twice to complete a 'leap of faith', this entails climbing up a tall post, standing on a small platform and jumping off ( you have safety equipment on of course!). I was so frustrated that twice i had reached the top and twice I had failed to stand up. I was determined to succeed this time. I used EFT to prepare myself for the task along with using the power of my imagination to really see myself succeeding. These both helped me to believe I could do it. And i did it!  The pride I felt was immense and I hope I've saved that feeling firmly in my memory to call on whenever I need a boost.

Leap of Faith at Condover Hall 2014...I couldn't stand up on the platform.

My third challenge was not something I chose at all. With a simple sneeze I damaged my back and have spent a frustrating week with little mobility and a fair dose of pain. As usual I spent the first day or so completely forgetting about the resources I have to help myself. After getting checked by my GP to ensure I hadn't seriously damaged any nerves etc I began using reflexology to help myself. Reaching my feet was hard at first so I just enjoyed some relaxing warm foot soaks with calming essential oils. Once I could finally get my hands on my feet I was shocked by how much tenderness I found. My spine and hip reflexes were all very painful but I did feel the discomfort was worth it.  I felt an improvement in my movement although I am still a long way off full mobility.  I also tackled my frustration with daily mindfulness meditation. This really has kept me grounded and held my annoyance at bay.

Challenges can be chosen or land in your laps when you least expect them. I wanted to share how a therapist copes with difficulties because I believe it is important for my clients to know two things 

1. I am human just like them and I can be completely daunted by life's difficulties and feel that I do not have the ability to rise to the challenge
2. After my panic passes I do practice what I preach because I believe truly in all the therapies I provide.

How does relaxation change your body?

Relaxation explored.

Most people would agree it feels good to truly relax, we can feel there are positive changes as we sink into a calm state of relaxation.  I’m often talking about the benefits of relaxation with my clients in kidderminster, but what does relaxation actually mean for our bodies? 

According to the dictionary relaxation is defined as   "the state of being free from tension and anxiety". 

Relaxation in many ways counteracts the effects of stress on the body. Although the physiological and biochemical changes that happen during the acute stress response have been thoroughly studied, the contrasting changes of the relaxation response are less understood. The relaxed state in basic terms results in your heart and breathing rate slowing, your blood pressure goes down, your production of stress hormones decreases, and your muscles loosen and relax. The relaxation effect may also increase the levels of serotonin in your brain, a chemical in the body that positively affects emotions and thoughts.  Blood pressure reduction is among the changes most consistently observed during studies of the effects of relaxation on the body.  This alone can have a positive influence on many health conditions but is one reason why it is important to tell your therapist if you have clinically low blood pressure.

When relaxation occurs the nervous system is affected.  The sympathetic branch which is heightened by stress slows down and the parasympathetic branch takes over.  This part of the nervous system is concerned with restful activities: - the body and mind calm and the metabolic rate slows. When truly relaxed your body requires only  very low energy, similar to the low metabolic rate in deep sleep. In a sustained state of relaxation, oxygen requirement of our body tissues falls lower than during normal sleep. The blood lactate level falls significantly up to three times faster during therapeutic relaxation than a normal restful state. Lactate is the chemical that enters the blood through the metabolic activity of the muscles and is responsible for muscle fatigue.  It appears certain that while relaxing you are helping your body to recover from the negative effects of everyday stress.

The term, ‘Relaxation Response’ was first used by Dr. Herbert Benson, professor, author, cardiologist, and founder of Harvard’s Mind/Body Medical Institute.  He studied the effects of this relaxation response on the body.   In his book The Relaxation Response, Dr. Benson describes the scientific benefits of relaxation; he explains that regular practice of relaxation can be an effective way of managing a wide range of stress-related disorders.  The changes can occur from the first time someone enjoys therapeutic relaxation. Research looking at subjects brain activity has shown the there are observable reductions in cortical arousal, meaning heart rate lowers breathing slows and muscle tone relaxes.

Regularly enjoying therapeutic relaxation can be effective in improving day to day wellbeing, and result in an increased control over the body's response to stress. A recent study (2013) also discovered that the relaxation response also affects the way our genes influence body systems including the immune function, metabolism and insulin control.  This requires further research but suggests that the relaxation response may have a positive effect beyond that of counteracting the stress response.

There are many ways to elicit the relaxation response. I advise clients to try different methods that can be included in their day to day lives. Reflexology and massage are great ways to feel the full body effects of relaxation but few people can include these treatments in daily life. There are a number of methods to encourage deep relaxation such as:

• Breathing techniques can be easily learnt and included regularly in your life.
• Yoga poses are renowned for relaxation benefits.
• Art therapy such as colouring in or sewing can be beneficial  as you become absorbed in the activity and allow stresses to be forgotten.
• Meditation can be hard to begin with but is an ideal way to promote the relaxation response.

The physiological changes caused by relaxation may not have been as fully explored as the negative effects of stress but it seems clear that the benefits go beyond just counteracting stress. If you'd like to experience deep relaxation through reflexology then please do contact me 07531 121199.

Listen to a free relaxation MP3 here.

If you are concerned about your stress levels and the effects on your body then please contact you GP or health care practitioner.

New Year Resolutions: Don't forget stress management!

Its that time of year again, many of us look at our lives and pledge to change the things we're not happy with. Taking time to assess our lifestyle choices is a positive thing to do especially if we develop achievable goals to move forward with.

Do you have a new year resolution? I wonder if its in the years top ten:

1.  Exercise more

2.  Eat better

3.  Cut down on alcohol

4.  Stop smoking

5.  Spend less time on Facebook / Twitter

6.  Learn a new language

7.  Learn a musical instrument

8.  Spend less money

9.  Secure dream job

10.  Average eight hours of sleep a night

Maybe it's in last years ten favourite choices:

1.    Lose weight

2.    Get fit

3.    Eat more healthily

4.    Save money/spend less

5.    Get a new job

6.    Spend more time with people who matter

7.    Try new experiences

8.    Get out of a rut

9.    Visit a country you’ve never been to

10.   Read more

These are all great choices but I'm always surprised to find that people don't resolve to reduce stress. I believe that stress management would help people achieve a lot of their other goals. We often eat badly when we are stressed, drink more alcohol, spend more money, and find it harder to stop smoking. If we make stress management a priority then 2014 may well be the year we eat better, loose weight and stop smoking too!

Stress goes on and on without relief can lead to a negative stress reaction. This can lead to physical symptoms such as headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases.

Stress also becomes harmful when people use alcohol, tobacco, or drugs to try and relieve their stress. Unfortunately, instead of relieving the stress and returning the body to a relaxed state, these coping methods tend to keep the body in a stressed state and cause more problems.

Forty-three percent of all adults suffer adverse health effects from stress. Up to Seventy-five percent of all GP visits are for stress-related ailments and complaints. Stress can play a part in problems such as headaches, high blood pressure, heart problems, diabetes, skin conditions, asthma, arthritis, depression, and anxiety.

Long term stress affects your thoughts and feelings too. You might notice signs of stress in the way you think, act, and feel. You may:

    Feel unable to deal with even small problems.

    Feel frustrated and angry.

    Feel jumpy or tired.

    Find it hard to focus on.

    Worry too much about small things.

    Imagine that bad things are happening or about to happen.

My new years resolution is to make time to manage stress. There are many options to choose from and holistic therapies such as reflexology can be ideal for many people. You don't have to choose this route though, maybe walking or reading would work for you, a soak in the bath with relaxing music or simply taking time out of your busy life to sit still and quieten your mind.

Whatever you decide to tackle this year I wish you luck and have a great 2014

Father's day : the gift of relaxation.

Gift vouchers available from Breathe Holistic Therapy Kidderminster.

Dad's need pampering too! If your thinking of treating your Dad to something special this year then why not give him the gift of relaxation? 

Life can be very hectic and stress can creep up and up, or difficult events can send stress levels rocketing. It's important to find ways to manage stress to avoid the damage caused by long term stress.

Reflexology is a wonderfully relaxing treatment enjoyed by men as well as women. Often men can be  nervous about holistic treatments but reflexology simply involves kicking off your shoes and relaxing back in a super comfortable recliner chair. Great for Dad's who aren't used to pampering!

To buy your voucher or for more information call 07531121199 or e-mail me

More on reflexology.

Chicken or the egg? Negative thoughts... negative feelings... Which come first?

Experiencing stress and anxiety can lead to the distressing physical feelings .... That makes coping hard enough but there are also the frightening negative thoughts to contend with too. 

We can misinterpret the physical side effects of anxiety and find ourselves adopting unhelpful thinking patterns.  These negative thoughts then fuel the negative feelings... and on the cycle can go until you can completely loose sight of how this all started...

The trigger is biology!

A biological reaction to real or perceived danger, the fight or flight response. This stress and anxiety cycle is not a reflection on the individual, on their lives or their abilities, it is biology!!!

To break the cycle first identify the worrying thought patterns. Here are some examples:

All or nothing thinking : " I made a mistake.. I'm useless and never do anything right"

Personalisation : " Its all my fault "

Subjectification : believing bad situations reflect on you  rather than being just a bad/ difficult  event.

Catastrophising : believing one small problem will inevitably ruin everything else.

But of course everyone is individual and you may find some that relate to you and some that don't.  Changing these distressing unhelpful thought patterns is not always easy but it is absolutely possible. try to question those automatic negative thoughts...ask yourself..." Is that true"... " what would I say to my friend if they said this?"... " what are the alternatives?" continue to question the damaging thoughts.

Sometimes just distracting yourself with something mundane can help interrupt the cycle enough for you to see clearly again. Maybe count backwards in 3s or repeat a calming word silently to yourself over and over.  If you struggle with stress and anxiety trying to tackle it can seem like a mountain to climb, but take small steps and you can begin to develop stress management skills and overcome your anxiety.

Trying to address stress and anxiety yourself is a positive move, but if you feel your stress and anxiety is intense, long lasting and causing problems do speak to your health care provider for help and advise.

For Reflexology in Treatments Kidderminster. Please contact Jo 0753 1121199

Overcoming anxiety - first spot the signs.

Most people are aware that their lives can at times be stressful, and not all stress is bad, but when our bodies physical response to stress builds up over time it can have a negative effect on us physically, mentally and emotionally. Stress effects different people in different ways, we are  all unique, and we all have different ways of coping with stress but there are some common signs and symptoms to be aware of.

• difficulty sleeping
• difficulty concentrating
• altered appetite
• frequent crying or outbursts of anger
• restlessness and twitching
• muscular aches and pains
• digestive problems

Many of these symptoms can themselves cause you to feel stressed and anxious, leading to a frustrating viscous circle.  If you feel you are experiencing any harmful effects of stress and want help with overcoming anxiety  or are worried about your health then speak to your  G.P.  who can recommend various stress management techniques for you to use whenever you feel anxious.

You can also incorporate a variety of methods to help overcome anxiety into your lifestyle.  One way to help counteract stress and anxiety is through massage. When you are stressed your muscles often become tense and over time muscular aches and pains can develop.  Massage and complementary therapies like reflexology can help counteract this leaving you feeling looser, calmer and more comfortable.  Its lovely to treat yourself to massage but you can help loosen tense muscles yourself. simply shrugging your shoulders a few times and shaking out your arms and legs can ease tension in the  body, or try a relaxing bath to ease stress and overcome any anxiety from the day.

Stress can be damaging and it's important to know your limits, keep in touch with your body and watch out for any of the signs that stress has switched from helpful to unhealthy. maybe ask yourself ... " am I in control of stress or is stress controlling me? " ....  With this insight you can take action to bring your life back into balance.

Reflexology Treatments Kidderminster. Please contact Jo 0753 1121199

Stress Management - Back to basics.... breathe....

I have been studying some different forms of stress management over the past few weeks, such as holistic massage. There are many effective techniques available but what has struck me is the importance of one essential thing .... taking time to breathe!

Breathe holistic therapy was born out of this central aim to help my clients find their own time to breathe and relax, hence the name!   Revisiting stress management and overcoming anxiety this week has reminded me of the power of calm controlled deep breathing.

If you feel yourself getting stressed, try to halt those feelings in their tracks by taking deep comfortable breaths. Start by inhaling for three seconds, then exhale for a little longer. Continue this for several breaths until you feel calmer.  To help the process try to think only of the breaths

..... in....  out .... in ..... out .....

Then as you breathe out imagine you are breathing away the stress and anxiety, think about letting go of  the tension with every out breath.  This may sound too simple to work, but the effect of basic breathing exercises can be profound. Give it a try and find your time to breathe!

As always, if you are concerned about your health please do seek medical advice.