Reflexology During the Menopause

There has been so much in the media about the menopause lately it has been exciting to see this experience, that effects everyone, finally move out of the shadows. As a reflexologist and woman I have long understood how lives can be so negatively changed during this time and I am privlidged to help women and consequently their familes and work colleagues to navigate this natural change.

stressed menopausal woman

The NHS describes menopause as the ceasation of menstrual periods due to reduced hormone levels. The time prior to this when hormones are gradually decreasing is the perimenopausal stage. During this phase symptoms such as anxiety, mood swings, brain fog, hot flushes and irregulat periods can develop. The NHS also recognises that this can have “big impact on life including relationships and work”

For many women the changes they experience can not be expressed as a list of different symptoms. For me it was a strange sense of experiencing my life almost as an observer. I felt I was present as a narrator rather than fully living experiences. As a mindfulness practitioner this was contrary to everything I had tried to cultivate.

I also get my words muddled constantly, saying perhaps window instead of mirror or breakfast instead of coffee. Although this can be amusing at times I’m sure my family are rather tired of me saying…you know what I mean, everytime I leave them completely confused.

Both these cognitive symptoms would fall under the title of Brain Fog. The Menopause Charity explain how estrogen and testosterone both play an improtant role in our memory and cognitive function. In simple terms as these hormones fall dramatically the brain goes into a sudden deprivation state and brain energy decreases. Not suprising life suddenly feels pretty alien to me!

So what can we do about it? It’s no suprise that a healthy balanced diet rich in brain-friendly omega oils and vitamins will help immensley. Building exercise that you enjoy into your life and aiming for a regular sleep routine are always positive changes whatever stage in life you are at. I found yoga really helpful as it increased my mental focus and allowed me to immerse myself in my own life again. It is also brilliant for building strength, maintaning flexibility and helping with bone density.

And of course..REFLEXOLOGY!! I made more effort to fit in my own regular reflexology appointments and within months I felt much more human. I was back in my own body, living inside my own life. I have seen my perimenopausal clients benefit from reflexology in many ways over the years but experiencing it myself was even more wonderful.

Research has shown that I am not alone with these positive results. A recent study in Cleveland, Ohio (Sept 21, 2022) concluded that foot massage (reflexology) rather than body massage can help minimize a number of common perimenopause symptoms . In a Randomised Controlled Trial women had reflexology treatments twice weekly for six weeks. The women recieving reflexology reported far fewer hot flushes, sweats and night sweats (Gozuyesil & Baser, 2016). Another study (2011) concluded that menopausal women who reported difficulty sleeping were able to sleep better with imporoved quality and quantity of sleep after receiving reflexology (Asltoghiri & Ghodsi, 2012)

In some ways my own experience with the menopause has led me to fall even more in love with reflexology and I hope more women will benefit in this way. I have embraced my beloved reflexology and found a new love in yoga (especially fabulous yin yoga). Through my extensive reading and research I have also opted to try HRT for its protective qualities as I believe strongly that informing ourselves of the choices available is vital.

Whatever your or your loved one’s menopausal experience feels like please do not feel you are alone. Asking for help may not come easily but suffering in silence is no longer necessary now the menopause has finally come out of the shadows.

Call for Pregnancy and Meditation Research Volunteers

I have been contacted by a student, Thomas, from Durham University who is undertaking a study into the benefits of meditation in pregnancy. The study aims to examine the effect of regular meditation on stress and anxiety in pregnancy. The benefits could be wide ranging for both mothers, their babies and their family. The study is purely academic and no financial incentives have been given to the student for his work. The study also has ethical approval from Durham University.

I’m obviously biased and you probably know my feelings on the benefits of meditation for pregnancy…and life in general, but it would be great if anyone can help Thomas with his study. I have included the application advert below so if you are pregnant or know anyone who is then please do take a look.

Hello!

Ever fancied trying meditation, or wondered if it even ‘works’?

Durham University is conducting a study on the impact of meditation on maternal stress, anxiety and depression during pregnancy.

We're looking for women who are curious and interested in trying it out!

Criteria for participation:

Living in UK

Proficient in English

No health complications

20-week anomaly scan (don’t worry - you can sign up now and participate later!)

Not currently practicing meditation or yoga

What you’ll be asked to do:

Follow a 15-min online guided meditation video every day for 4 weeks (whenever and wherever convenient).

Complete a short online questionnaire at the beginning and end of the 4 weeks.

Note: The online questionnaire contains questions you may find sensitive. You will not have to answer any questions you are not comfortable with.

Does that sound like you?

How to participate:

If you qualify and you’re curious to try meditation, please email:

thomas.r.gourley@durham.ac.uk

This study is supervised by Professor N. Reissland:

n.n.reissland@durham.ac.uk 


Posted on November 19, 2020 and filed under mindfulness, maternity, hypnobirthing.

I'm Fine Thank You

With still no date to return to work I have been spending my time looking at the impact of Covid-19 on mental health, both mine and others. I, like most people, reply with the words “I’m fine” pretty much whenever anyone asks how I am. Generally I am absolutely fine, or possibly more than fine in fact. I have been in contact with many of my lovely clients and unsurprisingly they are all fine too! Which is of course fantastic, but not so great if that day or that moment we aren’t so fine after all.

Lets face it, the whole world has changed. Many of the things that help us stay happy and healthy have been taken from us. No hugs from friends and relatives; no long lovely evenings spent out with friends; no gym or team sports; no mooching around the shops as an escape from ironing ( is that just me? ); no holidays or celebrations of special days. Feeling connected to others, sports, hobbies and celebrating achievements are important pillars of our mental well being and they all crumbled overnight. Not forgetting that this was just the backdrop to the pandemic which was sweeping across our country and the world. It is not surprising if sometimes we feel far from fine!



To understand this further I have undertaken a number of courses:

  • Covid-19 : Psychological First Aid

  • Covid-19 : Psychological Impact, Well Being and Mental Health.

They have been from Future Learn and provided by Public Health England, Maudsley NHS foundation trust, Tavisock and Portland NHS foundation trust. The courses reinforced for me how important it is to acknowledge the scale of the challenges we have been managing.

The pandemic has caused huge changes to the way we live and interact with each other. Many are caring for vulnerable people or are vulnerable themselves. Apart from wartime I can not imagine a period of more fear and uncertainty for individuals and society as a whole. Some of us will have been directly affected by the virus itself. There is, no doubt, a clear psychological impact associated with Covid-19.


For many of us we will find our own ways to manage the challenges to our psychological well being. This may be by finding new ways to communicate with family, friends and colleagues or taking up online activities such as yoga or courses. I know some of you have found the resources I’ve shared helpful too. At times I have found the enforced pause comforting and restful but it can be helpful sometimes to look at more targeted support for your mental well being. Acknowledging that feelings of distress such as sadness, anger or anxiety are a natural response to the circumstances we find ourselves in can lead us to look for that support without fear that we are the only ones feeling that way.

The courses I have embarked on have helped me to think about the effects of the pandemic on a much bigger scale and in turn I feel more comfortable with my own feelings They also have provided some fantastic resources that are available to anyone who would like to explore them. Here are some links, they won’t all appeal to everyone but hopefully there may be some that are interesting and helpful.

Yoga:

NHS apps library: and select the ‘Mental health’ filter.

My possible self

Recovery College:

FutureLearn:

The free mindfulness project:

Self compassion.org:

Sleep:

Self-care:

NHS Helplines

Mental health Support

Samaritans

MIND

Together in Mind


So, how are you ?

How am I? Well, emerging back out into the world is bringing back a familiar sense of urgency and busyness which I had happily packed away during lockdown. I hope to use my awareness of this as a way to question and potentially change this habit of “needing to get stuff done so I have time to get more stuff done”! It is a small thing but even tiny little creases in our mental health can seem big and unwieldy when we are already carrying so much. If you are concerned about your mental well being please do share this with someone, either using the resources above or another route comfortable for you.

I really hope to be able to work again soon, I’m taking bookings for August and am hopeful that by then I will have been given the green light.

Take care and I hope to see you all soon!

Moving Forward Safely Together

I’m not even sure which week of lockdown/lockdown easing this is but, like the rest of the country it seems, I am looking at ways to work when we enter the next stage of this strange new normal.  I will wait for government guidelines but when I am allowed back to see all my wonderful clients I know things will have to be different; at least for a while.  Companies seem to be “ in consultation” with people devising their new protocols and procedures, but as I don’t really have anyone to consult with I thought I’d open up with some of my ideas and ask for feedback from the most important part of my business…my clients!!!

Firstly, it is important to accept that working with one client in the treatment room or in their home for at least an hour does constitute close social contact. I am sure we will still be advised to avoid this for quite a long time to come, unless other precautions can be put in place. It is these precautions I am looking into.  This return to work will probably not be for some weeks, I’m hoping for August, but making plans helps me to remind me that one day I will be back to the best job in the world.

The first and most obvious option seems to be the use of face masks. I feel quite confident that I will have to wear a mask when I return to work. In Germany, the BBC reports, hairdressers are opening but both the client and hairdresser are required to wear face coverings.  I feel very strongly that the communication between myself and my clients is a really important part of the appointment. Wearing a mask will impact on this.  Safety is, of course, my first concern and I don’t see any other options. Some places, such as offices, are using Perspex screening but I can’t imagine a contraption with holes to poke your feet through a clear screen would work out too well !!

Another new idea? perhaps not!

Another new idea? perhaps not!

Could I fit a tent into my treatment room?

Could I fit a tent into my treatment room?

Keeping the environment clean is the next concern. I have completed the Skills For Health Coronavirus (covid-19) Awareness for Health Professionals course which has clarified important infection control measures.  

I plan to have hand sanitiser available for every client as they enter the premises or to use when I arrive on a visit. This can also be used before departure. I always clean well after clients but this routine will need to be extended. I will bag waste products, such as the disposable towels, after each treatment rather than putting into a bin. The laundry will be placed in washable bags and go straight into the machine to keep and virus particles contained.

Methods of payment will also need to be considered. I feel I can continue to accept cash payments, where no change is required, and cheques. My professional body CNHC recommends using an envelope system to minimise risks. I will also encourage bank transfers and discuss this option when confirming bookings.

How does this sound so far? Do you think masks will become the norm and not feel too clinical and impersonal? I really do not want to compromise the benefits and enjoyment of your treatments with me.

I will also have to always be alert to any symptoms experienced by myself or my family and obviously not work if I am at risk of having/developing Covid-19.  I will also not be able to see clients who are isolating due to symptoms or have contact with someone with symptoms of Coronavirus. I plan to use an assessment the day before your appointments to check everything is O.K for your appointment. This can be something as simple as a text message. There will, of course, be no fee due for cancellations at this time.

Now contact tracing has launched In the UK any alerts to possible exposure will also mean I cannot work for a period of time. This means I will need to work with a lot of uncertainty and flexibility in my diary. That is something I’m sure we will all be adapting to.  I’ve been thinking and maybe it would be helpful for planning if, where possible, I book the next two or even three appointments in for clients to ensure if one is cancelled then there is another one already booked in to look forward to? I would be interested to hear your views on that idea?

I am in the process of writing the ‘Covid-19 safe’ workplace policy and can share that link for anyone who wishes to take a look. This is being written using recommendations from the CNHC which is a government approved register of therapists. I will amend and update as specific guidance for hands-on professionals is published by the government.

Take care everyone, please do share any thoughts you have about this post , I love to hear from you.

best wishes

Jox

Posted on June 3, 2020 and filed under Breathe holistic therapy, reflexology.

Reflexology Resources

Here we are coming towards the end of week four in this strange temporary new world. I have achieved one goal from my last blog, yes I have long nails tap tapping on the key board!

You may be staying safe at home l or going out and working hard in key roles. Either way you deserve some relaxation and may be missing your reflexology, I know I am ! Hopefully some of you found the last resources helpful so this time I thought I’d share something different.

Wish I was here: One year since my wedding day in beautiful Bath

Wish I was here: One year since my wedding day in beautiful Bath

When I teach baby reflexology I provide hand outs to help people remember the routines. Now these are designed for lovely cute little baby feet, but they work just as well on big old grown up feet! You can use them for your own feet or have fun with people in your household. They are usually part of a face to face session so I though i’d just go over a few things.

I use Bee Balm from Songbird Naturals when I’m working, and it is really gorgeous, but any body oil will work ok. Ideally you want something that doesn’t absorb too quickly. Don’t forget you will be slippy afterwards so pop something on to your feet or give them a good wipe.

I talk about thumb walking….well this means a little up and down bend of your thumb, so the padded part of your thumb ‘walks’ along the foot as it makes contact. If this just sounds impossible then you can glide your thumb along the reflexes, shown as lines on the guides. When I show pictures of movements on the toes please remember to be gentle; no twisting or pulling them out of their little sockets!

Ok, so here are the guides, I hope you enjoy them. If you have any questions as always just ask! I’m not sure how they will look on different devices so if you can’t see them well let me know and I can email them over. Have fun!

basic reflexology my handout.jpg
sleep and calm routine reflex.jpg
tummy troubles reflex handout.jpg

Posted on April 16, 2020 and filed under reflexology, Breathe holistic therapy, stress management.

Relaxing Resources

I have been intending to write this blog, to share all possible resources with my clients, for about ten days now…. since isolation began! Somehow I haven’t seemed to quite find the right time, which is crazy as I’m at home pretty much 24 hours a day with nothing much to do. I have found that given endless empty days I am not as productive as I might have hoped.

I would love to be one of the many who are using their enforced free time in endless impressive ways. From those scientists and engineers inventing genuinely lifesaving equipment to the energetic enjoying the opportunity to get “quarantoned” ( which apparently means using this episode of isolation to get a six pack ).

I am staying home to save lives and trying to remind myself that this is my objective and so it’s ok not to be achieving much else. ( Although I am planning on growing my nails for the first time since I started reflexology 12 years ago! ) So if you are like me, and find yourself unproductive in self isolation too, please be kind to yourself. Just like everyone else we are doing our best to get through an unprecedented situation. And sometimes you can absolutely do your best whilst wearing pajamas!

I have added as many resources as I can to this blog so they are easily available for you if you’d like to use them. The baby reflexology video shows a great little reflexology routine which you can use as a guide… no matter how old you are. It won’t be quite like your usual reflexology but it may be fun and relaxing too! I have included my treatment room music which you hear every appointment so that may help set the scene for you too. There are also a number of meditations below. With all meditations please only do these when it is safe to do so. Please take care if you are out doing valuable work or isolating at home. Keep safe and I look forward to seeing you all soon

Jo x


Visit the website at www.breathetherapy.co.uk to find out more.

calming, relaxing soundtrack free to listen to. Recorded at Breathe Holistic Therapy Kidderminster. Enjoy ten minutes of relaxation, your time to breathe.

Mindfulness meditation. Body scan meditation based on the work of Jon kabat Zinn

Lake meditation taken form the work of Jon Kabat Zinn recorded by Joanne Marie Breathe Holistic Therapy Kidderminster.

Posted on April 1, 2020 and filed under reflexology, mindfulness.

More Reflexology less time to Blog!

I know I have been very quiet on here, and like all good plans my blogging ones have not materialised this year! But I’m being kind to myself and accepting I have been very busy with my reflexology and mindfulness clients, busy getting married and busy supporting my son through his GCSE exams. A busy bee indeed! I thought after my hiatus and in line with appreciating what I have done rather than focusing on what I have not, I would spend some time looking over some of my favourite previous posts from over the years . I didn’t realise I have written so much!

Ok, so the first one i have revisited is from 2016 and really would have been a great opening blog right back in 2008. In this post I explore why I chose the name Breathe for my therapy business. It is quite a personal piece which is not common for my writing. I normally keep away from sharing my own stuff. So if you’d like to read about how I came up with my business name have a little click below

Why Breathe 2016

The next post I have chosen is essentially the principles of mindfulness. I find mindfulness invaluable, I am far from my goals but being ok with this is just another way of expanding my mindfulness work. Non striving is so tough for me as I am, like so many others, a goal orientated box ticker!!! ( and in mean that in a non-judgmental way of course!!) Click the link below to take a look.

Mindfulness Explored 2015

Another more personal post this time, looking at how I had managed some challenges using my own therapeutic skills. Sometimes as a therapist it is easy to forget to attend to your own needs or to use your skills for your own wellbeing. This blog explored a couple of challenges I had encountered and overcome with a little help from myself!

Coping with Challenges 2015

I love exploring research about how relaxation effects our bodies. We often focus on the effects of stress but it is equally important to appreciate the real biological and emotional effects of relaxation. By understanding the significant way relaxing changes the body it may be easier to find time for this vital activity.

Relaxation Explored 2014

This is such a fun blog! My work involves look at a great number of feet, so these foot facts seemed suited to the website. One of my favourite is that butterflies can taste with their feet….I dread to think what my feet could taste right now in my trainers!!

Foot Facts 2014

Finally I wanted to revisit all the fun charity events I have been lucky enough to run successfully with the support of my clients and friends. I have found these events so rewarding especially feeling the genuine help and backing from everyone involved. My passion for locally available defibrillators has been important since 2012 and continues today. In this blog post I was working with Hand on Heart to provide defibrillators for local schools, which we successfully achieved!

Reflexology Fundraising 2013

I hope you have enjoyed looking back over some of these old posts, if you want to read more then keep scrolling down and keep pressing older! After looking at the many many posts I have shared over the years it is clear that focusing on what actually is present in my life is much more rewarding than looking at the things I have not yet achieved.

Mindfulness and Reflexology Blog 2019

road to future

I love mindfulness and reflexology, and I am lucky enough to enjoy a career which promotes relaxation and living in each moment, but I love a long term plan too. I find making plans can be great fun and lists can be very therapeutic, its just about keeping a balance between experiencing this present moment whilst also planning your journey for the future. With this in mind I’m going to share some plans for future blog posts here on my therapy blog.

One area of life that so many of my clients and friends talk about improving is sleep. For countless clients their poor quality sleep or insomnia limits their enjoyment of life. My friends are often exhausted and overwhelmed with the hectic nature of life, made almost impossible due to sleepless nights. I am planning to explore general advise on improving sleep, how holistic therapies can help and maybe some more quirky tricks for that much needed great nights sleep.

During the last year I have been invited to provide therapies in the work place much more frequently. I absolutely love arriving at an office environment or school to be met with enthusiastic greetings form staff looking forward to their in work reflexology or mindfulness. There has been a great deal of research on the benefits of promoting well being at work and employers are more commonly realising their role in the mental health of their workforce. I will be exploring this further during the year and hopefully visiting more and more companies to bring therapies into people’s working days.

I love working with pregnant clients and seeing mums in the postnatal period. This year I am aiming to gather more research on mindfulness in pregnancy as I believe this will be a most helpful skill for all new families. I also feel strongly that mothers in the postnatal period or fourth trimester are often placed under unrealistic levels of pressure. After childbirth our bodies are still going through huge changes and we have very special emotional and physical needs which are so often ignored. This fourth trimester is an area of maternity care which I am investigating more this year.

Mindfulness is still making an impact in the media. One area that I hope to look into is mindfulness in sport. The use of meditation and mindfulness techniques is a growing area of sports science which is exciting for both sport and the less sporty of us! Any research into optimising sport performance can be helpful for everyone as, even though I am not planning to run a marathon, knowing how to be at my best physically and mentally is clearly beneficial.

I think that is enough planning for one day, although I am sure there are many other ideas for this year running through my head….. and talking of running maybe I will think about that marathon!