Chronic Stress Loop: Why You’re Always Tired Even When You Rest

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Chronic Stress Loop: Why You’re Always Tired Even When You Rest

You might think you’re tired because you need more sleep.

But often the real issue is a chronic stress loop. Your nervous system becomes stuck in a constant state of alertness, and over time you start to see that state as normal.

You keep running your business, leading your team, and showing up for your family. On the outside everything looks fine. But internally your body is operating on a constant mix of stress hormones and depleted energy.

Because you’re highly functional, no one notices.

Sometimes you don’t notice either, until the cracks start to appear.

This Isn’t Fatigue — It’s a Nervous System Problem

When you’re trapped in a chronic stress loop, your body stops producing energy naturally and starts borrowing it from stress hormones.

Instead of following natural circadian rhythms, your brain begins relying on chemical spikes to get through the day.

Cortisol wakes you up in the morning, but it can disrupt sleep and memory later.
Adrenaline sharpens your focus but keeps your heart racing.
Dopamine spikes with each completed task but crashes when the next demand appears.

Eventually your internal chemistry stops following a natural rhythm and starts following your calendar.

The shift happens slowly. At first it feels manageable. But over time the constant stress response erodes resilience and recovery.

You start to believe you just need a holiday, a better diet, or more coffee.

In reality, your nervous system has forgotten how to switch gears.

The Brain Chemistry Behind Stress

I was recently reminded how delicate our internal balance really is while reading The DOSE Effect by TJ Power.

The book explains how dopamine, oxytocin, serotonin and endorphins influence motivation, mood, sleep and connection. It also highlights how easily modern life disrupts these systems through constant stimulation and pressure.

Sometimes a fresh perspective helps cut through the noise, and this book does exactly that. If you suspect you’re running on synthetic highs and empty energy, it’s a worthwhile read.

Why Rest Doesn’t Always Help

Have you ever tried to relax and felt more anxious instead?

That’s not a personality flaw. It’s biology.

When someone lives in a chronic stress loop for long enough, the nervous system becomes accustomed to high alert. Calm starts to feel unfamiliar.

This process is sometimes called parasympathetic withdrawal. Your body loses the ability to fully enter a restorative state.

When that happens, rest no longer feels relaxing. It feels uncomfortable.

So instead, you reach for stimulation.

Sugar.
Caffeine.
Scrolling.
More work.

Anything that keeps the engine running.

For me, it was phone games, white wine and chocolate. Looking back, it’s obvious why burnout eventually followed.

How to Break a Chronic Stress Loop

Resetting your nervous system isn’t about bubble baths or productivity apps.

It’s about retraining your biology.

1. Use Contrasting States

If your system has forgotten how to shift between “on” and “off”, you need contrast.

Try intense movement followed by stillness.
Cold exposure followed by warmth.
Deep breathing after physical exertion.

These shifts help expand your nervous system’s ability to regulate again.

2. Create Physical Signals of Safety

Your brain responds strongly to physical cues.

Weighted blankets or pressure on the chest
Dark, quiet rooms
Slow chewing or mindful eating
Sighing, humming, or low vibrations

These signals tell the brain: “It’s safe to slow down.”

3. Reset Your Dopamine Habits

Modern work environments constantly spike dopamine through notifications, meetings and achievements.

Spacing these rewards out can help regulate your nervous system.

Delay gratification.
Reduce constant stimulation.
Allow longer stretches of focused work and genuine rest.

Without that reset, the brain stays trapped in the same stress loop just to maintain momentum.

The Moment You Realise What’s Happening

When I was at my worst, I had all the outward signs of success and none of the internal access to rest.

I didn’t need a holiday.

I needed a biological reset.

But I didn’t know how to create one until burnout forced me to learn.

Now I recognise the signs instantly in others:

The tight jaw they don’t notice.
The three-day tension headache.
The flat “I’m fine”.

And the flicker in their eyes when I ask:

What if you’re not actually tired?
What if you’re just over-revved and under-recovered?

Most people feel immediate relief.

Because somewhere deep down, they already know.

To learn about the signs of Chronic Stress and why not to ignore them you can read my other blog here: https://alisoncharles.co.uk/ignoring-body-signals-stress/

Feel Like You’ve Been Tired for Months?
Let’s run a full-system audit. I’ll help you map the stress loop, decode your biochemical signals, and start the process of retraining your nervous system to stop surviving and start restoring.

Book a call to discuss your needs. You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

Your body knows how to heal. It just needs the signal that the crisis is over.

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Why High Performers Often Experience Hidden Burnout

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High-Functioning Burnout: When High Performance Is Actually Stress Dysregulation

You know that person who’s always on it.

Emails before 7 a.m. Deadlines smashed. Meetings led with precision. Energy that seems unstoppable.

From the outside, they look like they’re thriving.

But they might be drowning.

I know because I used to be that person, and I work with people like that every day.

What appears to be high performance is often something very different internally. It’s a constant, silent sprint. Not resilience, but nervous system dysregulation — dressed in a smart outfit and supported by a well-organised calendar.

When Drive Is Actually a Stress Response

Not all stress looks like burnout.

Sometimes it looks like leadership. It gets praised, promoted, and rewarded. But underneath the productivity, it’s often driven by a chronic stress response.

This can show up as:

  • Hypervigilance – constantly scanning for what might go wrong

  • Over-responsibility – taking on problems others don’t even notice

  • Difficulty resting – because rest feels unsafe or unearned

It’s not that you don’t want to relax. It’s that your nervous system has forgotten how to switch off.

Busyness becomes the baseline — the only state that feels normal.

This is what happens when your nervous system is doing the heavy lifting, and becomes high-functioning burnout.

The Hidden Cost of Being the “Reliable One”

Eventually, the body starts paying the price.

Your energy becomes brittle. You wake up tired even after a full night’s sleep. Joy becomes harder to access, not because your life is bad, but because your nervous system’s reward system is depleted.

Everything begins to feel flat.

And because you’re the one people rely on, you don’t let it show.

From the outside, the performance continues. Inside, the system is slowly burning out.

How to Spot High-Functioning Burnout

Burnout doesn’t always stop productivity. In many high performers, it hides beneath achievement.

You might notice signs like:

  • feeling restless or guilty when you try to sit still

  • only feeling “normal” when you’re busy

  • crashing after intense work periods or big events

  • over-functioning for others while neglecting yourself

  • telling yourself “I’ll rest when it’s done” — even though it’s never done

If this sounds familiar, you’re not alone.

Many people mistake this pattern for strength.

What Genuine High Performance Actually Feels Like

Real high performance is sustainable.

It isn’t about constant output or relentless drive. Instead, it comes from a regulated nervous system that allows both effort and recovery.

When performance is healthy, you can:

  • access both rest and motivation, not just constant urgency

  • respond rather than react to challenges

  • stop absorbing everyone else’s emotional state

  • feel genuine enjoyment and satisfaction, not just relief when something ends

True performance isn’t about doing less. It’s about doing things differently.

When work comes from regulation rather than reactivity, you can stay focused, present, and energised — while still having the capacity to recover.

From Stress-Driven Productivity to Sustainable Performance

I still get things done. But now it comes from clarity, not cortisol.

The shift from stress-driven productivity to regulated performance has completely changed how I work, lead, and recover.

And the difference in energy, confidence, and leadership presence is profound.

High performance shouldn’t come at the expense of your nervous system.

Because the most sustainable leaders aren’t the ones who push the hardest — they’re the ones who know how to regulate their energy and work with their physiology, not against it.

Wondering What’s Really Powering Your Performance?
Let’s explore what’s driving your success — and whether your nervous system is carrying more than its fair share.

Book a call to discuss your needs. You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

You don’t have to wait for a crash to make a change.

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Burnout Recovery: Why Your Body Still Feels the Strain

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Why Intellectualising Burnout Doesn’t Actually Fix It

You know the signs of burnout. You’ve read the books, listened to the podcasts, and learned the strategies. You pace yourself, take breaks, and try to reframe your thinking. On paper, you’ve done everything right. So why does the exhaustion still linger? The tension in your shoulders, the migraines, the sudden waves of emotion, or the strange absence of joy. The truth is this: you may have addressed burnout intellectually, but not physically. Burnout recovery doesn’t fully happen in the mind alone.

Burnout and the Nervous System: Why Thinking Isn’t Enough

Burnout is often framed as a mindset problem, but neuroscience tells us something different. Burnout is closely linked to chronic activation of the stress response in the nervous system. Even when work pressure reduces, the body can remain stuck in a stress pattern. This may show up as constant tension, fatigue that doesn’t improve with rest, headaches or migraines, emotional numbness or overwhelm, and difficulty relaxing.

This happens because the nervous system operates largely outside conscious thought. Your stress response isn’t controlled by logic. It’s guided by interoception — the brain’s interpretation of signals coming from inside the body. So while your mind may believe the crisis is over, your body may still feel unsafe. When that happens, the stress response stays switched on.

My Experience: When My Mind Felt Better but My Body Didn’t

Months after experiencing burnout, I believed I had recovered. I was working fewer hours, I had stronger boundaries, and I was saying no more often. From a logical perspective, everything had changed. But my body told a different story. My neck would suddenly seize up without warning, and I experienced recurring sciatica. Some days I felt normal, and others I felt completely drained. Part of this was influenced by my fibromyalgia, but it still felt like my body hadn’t caught up with the life changes I’d made. It was as if I was managing life from the neck up, while the rest of my body lagged behind. My real recovery didn’t begin until I started working directly with my nervous system through Clinical Somatic Movement.

Why the Body Holds Onto Stress

When the nervous system experiences long-term stress, it learns that state as its normal baseline. Over time, the body adapts by creating patterns such as chronically tight muscles, shallow breathing, reduced body awareness, and difficulty fully relaxing. The body essentially practises stress until it becomes automatic. This is why simply thinking differently or resting more doesn’t always resolve burnout symptoms. Somatic work focuses on retraining these patterns. Through slow, deliberate movement and increased sensory awareness, the nervous system learns that it can return to a calmer baseline. Instead of fighting stress, somatic practices help the body rewrite the script.

Simple Somatic Tools to Reconnect With Your Body

If burnout recovery feels stuck, reconnecting with your body can help reset your nervous system. Here are a few gentle starting points.

Body Scan With Movement

Traditional body scans focus on noticing sensations. Try adding movement. Lie down comfortably and slowly tighten one part of your body, such as your hands or shoulders. Hold briefly, then release with control. This combination of awareness and movement helps retrain the brain’s control over muscle tension.

Pandiculation Instead of Stretching

Many people try stretching to release tension, but pandiculation works differently. Pandiculation involves gently contracting a muscle before slowly releasing it. For example, slowly shrug your shoulders upward, hold lightly for a few seconds, then gradually release them back down. This process signals the brain to reset the muscle’s resting tension level.

Breathing With Physical Feedback

Shallow breathing keeps the nervous system in a stress state. A simple exercise can help retrain your breathing pattern. Place a book on your stomach while lying down. As you breathe, watch the book rise and fall. Aim for slow, deep breaths that expand your diaphragm rather than your chest. This type of breathing signals safety to the nervous system.

Settle Your Nervous System Before Sleep

Many people go to bed while their body is still buzzing from the day. Before sleeping, try a short floor-based reset. Lie flat on the floor for five minutes and notice where your body touches the ground — your shoulders, hips, legs, and head. Focus on breathing into those contact points and allow gravity to help your body soften. This simple practice can help your nervous system shift toward rest.

Real Burnout Recovery Is Physical, Not Just Mental

Burnout recovery isn’t just about productivity strategies or mindset shifts. It’s about helping your nervous system feel safe again. You can’t simply think your way out of a dysregulated stress response. But when you work with your body, your breathing, and your nervous system, recovery becomes possible on a deeper level. And when your body finally believes it’s safe again, everything starts to change.

Ready to Recover — Properly?

Book a discovery call and let’s build a real recovery plan — one that starts from the neck down.

You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

Because surviving isn’t the same as healing, and you deserve more than survival.

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Nervous System Burnout: Why the Calmest-Looking Person Isn’t Really Calm

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Nervous System Burnout: Why the Calmest-Looking Person Isn’t Really Calm

They speak softly, smile politely, and always say they’re “fine.” They never complain, keep everything moving, and seem like the rock of the team.

But that calm? It’s not composure. It’s a collapse.

As a stress coach and somatic educator, I’ve seen it again and again: the person who looks the most put-together is often the one closest to nervous system burnout.

The Neuroscience: Welcome to Functional Freeze

When most people think of the stress response, they think of fight or flight. But there’s a third state that’s more common than we realize — freeze.

Freeze doesn’t always look like panic. Often, it shows up as emotional flatness, social withdrawal, “I’m fine” responses, going quiet under pressure, or feeling numb, dissociated, or spaced out.

This is called dorsal vagal dominance, where the nervous system shuts down to preserve energy. It’s the biology of burnout. The body conserves fuel because it perceives the threat as inescapable.

And here’s the kicker: freeze can look like high-functioning coping, especially in professional settings.

Personal Story: My Mask Looked Like Control

When I burned out in 2011, I wasn’t a mess. I wasn’t breaking down in meetings. I was holding it together — leading teams, meeting deadlines, and showing up.

Outwardly, I appeared calm. Inwardly, I was numb. I thought I was being resilient. I didn’t realize I’d entered the third stage of the stress cycle: shutdown.

My nervous system had stopped reacting, not because I was coping, but because I was cooked. That’s when I began to study the body’s role in stress and resilience — and everything changed.

Somatic Insight: Stillness Isn’t Always Safety

In Clinical Somatic Movement, we look for neuromuscular patterns that signal shutdown: limited range of motion, flattened breathing, and hypertonic muscles that don’t release, even at rest.

People in freeze often can’t feel much sensation at all. That’s not peace — that’s disconnection. The first step is re-establishing a safe connection to the body, gently, without force.

Practical Tools: How to Spot and Soften Freeze

Check In, Not Out
Ask yourself: Do I feel my body right now, or am I just observing it? Freeze often feels like watching yourself from outside.

Micro-Movements = Micro-Reconnection
Lie down and slowly turn your head side to side, noticing how far it moves. Don’t push — just notice. Sensory input rebuilds trust.

Reclaim the Exhale
In freeze, breath gets stuck. Try long, slow exhales (6–8 seconds) through pursed lips. This tells your nervous system: we’re safe to soften.

Shift Environments
A frozen system needs fresh input. Change lighting, temperature, posture, or location every 60–90 minutes to break monotony.

Final Thought: Calm Isn’t the Goal. Regulation Is.

Let’s stop idealizing the always-composed professional. Let’s stop assuming silence means strength. Instead, ask: What does your nervous system need to feel safe and present again?

Feeling Fried Behind the Calm?

You don’t have to wait for a full burnout to reclaim your body.

Book a call to discuss your needs. You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

Because calm isn’t regulation. And regulation is where your real power lives.

 

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Stress Isn’t the Enemy – It’s the Smoke. You’ve Ignored the Fire.

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You’ve Been Treating Symptoms, Not Systems

We reach for supplements, sleep aids, and better time management, hoping to reduce stress.

But stress isn’t the fire — it’s the smoke. It’s a visible sign of something deeper, often invisible, smouldering in the background: emotional misalignment, ignored needs, or chronic overstimulation.

And your nervous system is the one choking on the smoke.

The Neurobiology: Stress Is a Signal, Not a Flaw

Stress activates your HPA axis, triggering the release of cortisol and adrenaline. These are helpful short-term chemicals designed to get you out of danger.

But when the fire never goes out, your body starts running on fumes. Cortisol becomes dysregulated, leading to:

  • Insomnia
  • Weight gain
  • Poor memory
  • Irritability

The longer you ignore what’s fuelling the fire, the more damage the smoke causes — not just in your brain, but across your hormonal, immune and metabolic systems.

What you call stress may actually be your nervous system warning you of a deeper misalignment.

What’s Driving the Fire?

  • Saying yes when you mean no
  • Over-functioning to feel safe
  • Living by outdated expectations
  • Suppressing anger, fear or grief

This kind of internal conflict constantly spikes cortisol, downregulates serotonin, and begins to wear out your capacity to feel joy or calm.

It’s not the work that’s breaking you. It’s the performance of being someone you’re not, 24/7.

Hard Neuro-Tools That Work Against Stress

  1. Complete the Cortisol Cycle
    After a stressful event, move your body vigorously (30 seconds of squats, shadow boxing, or running on the spot). This signals to your brain that the threat has passed.
  2. Endorphin Release Through Contrast
    Use contrast therapy: hot shower followed by 30 seconds of cold. This sharpens the nervous system’s adaptability and triggers endorphins, which counterbalance pain and anxiety.
  3. Truth Audit (Dopamine Reset)
    List five ways your daily life contradicts your values. Correct just one. Dopamine isn’t just about novelty — it thrives on coherence between intent and action.
  4. Melatonin Rescue
    Dim lights after 9pm. Screens off one hour before bed. Cortisol blocks melatonin. Even one night of late-night scrolling keeps the stress cycle alive.
  5. Glucose + Breath Pairing
    Low blood sugar mimics anxiety. Pair slow exhalations (4 seconds in, 6 seconds out) with a mid-afternoon protein-rich snack. This calms the amygdala and stabilises cortisol.

Final Thought: If There’s Smoke, There’s Still Time

The beauty of the smoke metaphor? It means the house hasn’t burned down — yet.

But it will if you keep ignoring the fire.

Want Help Finding the Real Source of the Pressure?

Book a discovery call and let’s get forensic. What’s driving your nervous system into overdrive — and how can we train it to believe the threat is over?

Don’t let stress dictate your life any longer. Take the first step towards a calmer, more balanced you today. Book a call to discuss your needs. You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

 

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How Your Nervous System Takes Over Leadership Under Stress

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Nervous System Leadership: How Stress Hijacks Your Decision-Making

It’s easy to believe you’re leading from strategy, experience, or logic. But here’s the truth I see in clients time and again: in high-stress environments, your nervous system is the one at the wheel, and it wasn’t trained for leadership.

When your team misses a deadline or your inbox explodes at 7 a.m., what drives your next move? It’s not your MBA. It’s your amygdala. The part of your brain designed to spot threats on the savannah is now reacting to late Slack messages, board meeting prep, and spiraling revenue graphs. In a dysregulated state, even neutral events can trigger defensive, reactive, or avoidant behaviors. This is stress hijacking your leadership.

What’s Really Happening in Your Brain

When your stress response fires repeatedly, several things happen:

  • Prefrontal cortex offline: Your centre for strategic thinking goes quiet. Creativity, empathy, and big-picture thinking shrink.

  • Amygdala takeover: The fear centre takes control. You react faster, speak sharply, and micromanage.

  • Vagus nerve quiet: The calm communicator between body and brain disengages. Your system forgets how to self-soothe.

In this state, even making a decision about lunch can feel overwhelming.

You Can’t Lead from Survival Mode

Chronic stress rewires your baseline. You become accustomed to operating on adrenaline and dopamine spikes. That high-alert state starts to feel “normal,” but it’s not. It’s compensatory.

Over time, the constant drive leads to adrenal fatigue, poor emotional regulation, and burnout masked as “drive.” Leadership under these conditions isn’t strategic — it’s reactive survival.

Here’s the Way Out

1. Interrupt the Loop Physically First

  • Coherent breathing (5.5 seconds in, 5.5 seconds out) increases heart rate variability (HRV) and reactivates the parasympathetic system.

  • Move your body with low-intensity, rhythmic patterns (walking, rocking, or somatic movements) to reset sensory input.

2. Rebuild Cognitive Control
After calming the body, engage in tasks that restore executive functioning: sequencing, slow problem-solving, or reflective writing. This helps your prefrontal cortex reclaim leadership from stress-driven instincts.

3. Track Your Triggers
Use a daily check-in to notice what spikes your nervous system. Awareness builds regulation. Look for patterns — is it always post-meeting, after caffeine, or in noisy environments?

I’ve sat across from leaders — lawyers, directors, COOs — who think they’re “just tired” or “just snappy.” But when we slow things down, what’s really going on is that their nervous system has taken command. I know because it happened to me. I didn’t burn out from lack of knowledge — I burned out because I ignored what my body was saying and kept pushing. My hyper-productivity was fuelled by a dysregulated system trying to survive.

Now, I help others step back into real leadership — not just of teams, but of their own physiology. You’re not weak. You’re overloaded. And there’s a way back.

Ready to Take Back the Wheel from Your Nervous System?

Book a discovery call and let’s get forensic. What’s driving your system into survival mode — and how can we retrain it to lead from calm, not chaos?

You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

Because treating stress isn’t enough. It’s time to address the source.

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The Hidden Cost of Chronic Stress: When You Stop Feeling Joy

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You’re doing everything right.

You show up to work, deliver results, and meet your targets.

You even say yes to the things that are supposed to feel good.

But something feels different.

Not dramatic. Just a quiet, persistent numbness.

Joy used to feel easy to access. A good coffee, a sunny afternoon, a laugh with friends.

Now those moments barely register.

You don’t feel terrible.

You just don’t feel much at all.

Stress Can Quietly Shut Down Your Reward System

When stress becomes constant, your nervous system protects itself by flattening your emotional range.

Unfortunately, that includes positive emotions.

Chronic stress floods the body with cortisol. Over time, this disrupts the brain’s dopamine pathways — the system responsible for motivation, pleasure and reward.

To cope with overload, your brain reduces the intensity of emotional spikes.

And it keeps reducing them.

The result is subtle but powerful.

The things that used to feel joyful now feel muted.

The Friday drink.
The post-gym buzz.
Your child’s joke.

It’s like experiencing life through soundproof glass.

This is one of the quietest consequences of stress stealing joy from your everyday experience.

What Emotional Numbness Looks Like

Many people don’t realise what’s happening because they still function normally.

But the signs are there.

You celebrate achievements but feel no real excitement.

You enjoy your weekend but don’t feel restored.

Gratitude journaling feels like another task.

You laugh, but it feels shallow.

You keep moving forward because stopping feels worse.

When stress keeps stealing joy, life can start to feel strangely flat.

Reconnecting With Joy Again

The good news is that emotional numbness from stress is reversible.

But the path back isn’t purely mental.

It’s physical.

1. Reawaken the Body’s Reward Pathways

Joy begins as a physical sensation.

Start with sensory experiences:

Warm water
Music
Movement or dancing
Time outdoors

The more your body feels, the more your brain reconnects with reward.

2. Reduce Constant Dopamine Stimulation

Modern life delivers endless micro-rewards.

Emails. Notifications. Social media. Caffeine.

These quick bursts can overload the reward system.

Step away from constant stimulation and focus on slower rewards:

Long walks
Cooking
Creative projects
Meaningful conversations

Spacing out dopamine hits helps the brain recover sensitivity.

3. Start With Small Moments of Joy

Don’t chase big emotional highs.

Instead, rebuild sensitivity to small positive experiences.

Notice warmth on your skin.
Stretch after sitting all day.
Stroke your dog’s ears.

The goal isn’t instant happiness.

It’s reconnecting with feeling.

Stress Might Be Stealing Joy — But It Can Come Back

If stress is the thief of joy, emotional numbness is the evidence.

For a long time I told myself, “You have a good life — be grateful.”

But gratitude as a thought isn’t the same as joy as a feeling.

True joy returns when the nervous system regains its balance.

I’ve watched people move from emotional flatness back to feeling fully alive again.

Not through mindset alone.

But by resetting the internal systems that joy depends on.

And that shift is absolutely possible.

Want Your Joy Back? Let’s Rewire the Circuit.
Book a discovery call and we’ll uncover where the spark got lost — and how to reawaken the system that knows how to feel again.

Book a call to discuss your needs. You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

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Digital Stress and Burnout: Why Your Nervous System Is Overloaded by Modern Life

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We thought stress came from work.
Deadlines. Demands. Difficult people.

But what if some of your chronic stress, irritability, and burnout aren’t from what you’re doing — but how you’re doing it? In today’s hyperconnected world, digital stress and burnout have become silent drivers of exhaustion for so many of us.

Because here’s the truth:
Your nervous system wasn’t designed for this much screen time, this many inputs, this constant flickering between tabs, calls, Slack messages, and Instagram.

And it’s starting to show.

The Real Reason You’re Snapping, Spacing Out, or Spiralling

You’re not weak. You’re overstimulated.

Digital environments hijack your brain’s attention systems. Here’s how:

  • Constant micro-distractions fragment your executive function — you start forgetting, missing things, getting reactive.

  • Eye strain and light flicker mess with your circadian rhythms and hormone cycles — cortisol stays high, melatonin drops.

  • 2D face processing (hello Zoom) tricks your brain into fight-or-flight — because it reads a face staring at you without context as a threat.

  • Lack of proprioception from sitting still makes your body feel ‘lost’ in space — so your nervous system quietly panics and keeps you braced all day.

This isn’t about “being bad at remote work.”

This is your ancient biology reacting to modern madness.

Why This Matters Now

Hybrid and remote working aren’t going anywhere. But most leaders are trying to fix digital stress and burnout with “more structure” or “better scheduling.”

The truth? You’re not just tired — you’re neurally overclocked. And unless you learn to reset your inputs, no calendar tool is going to save you.

3 Nervous System Hacks to Survive Digital Life Without Burning Out

1. Get Your Eyes Back on the Horizon
Staring at screens keeps your gaze locked in foveal vision — tunnel mode. This triggers alertness.
Try this: 3 times a day, look out a window or go outside and let your gaze go soft. Track something in the distance. This signals safety to your brain and resets your vagus nerve.

2. Reclaim Your Sensory Map
Digital life keeps you in your head and eyes. That’s it. The rest of your body goes offline.
Interrupt that loop: cold water on your wrists, rubbing your feet on the floor, rocking, twisting. Get back into your spatial body, not just your mental self.

3. Use Audio-Only for Recovery
Next time you’ve got a non-crucial meeting, go audio-only and walk. Or stretch. Or lie down. You don’t need to perform attentiveness with your face. Your system needs decompression — not another 40-minute stare-off.

Feeling the Weight of Digital Stress and Burnout?

This one hit me recently.

I found myself unusually irritable at the end of a day, not because it had been stressful, but because I hadn’t moved for hours. I had just finished delivering a Project Management Professional (PMP) Exam Prep course. Really intense course and virtual delivery. I’d been locked in place, blinking at faces, tracking boxes on a screen. When I stood up, my whole body felt like static.

That’s when it clicked. It wasn’t the content of my day that had drained me; it was the format. My nervous system wasn’t wired for this much digital input without recovery. And as soon as I made tiny tweaks, no-camera calls, more movement, a horizon break every couple of hours, everything shifted.

I didn’t need a day off. I just needed to come back into my body.

Feel Like Your Brain’s Had Enough? Let’s Rewire You for the World You Actually Live In.
Book a free discovery call. I’ll help you build a daily plan that supports your nervous system in the digital age — not just your diary.

Don’t let stress dictate your life any longer. Take the first step towards a calmer, more balanced you today. Book a call to discuss your needs. You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

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You’re Not Lazy – You’re Burned Out

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Let’s get one thing straight: you’re not lazy.

That foggy-headed feeling? The unfinished tasks piling up? The lack of motivation that makes even unloading the dishwasher feel like a mountain? That’s not laziness. In fact, it’s a sign your nervous system is overwhelmed and in need of burnout recovery.

Most of the people I work with arrive convinced there’s something wrong with them. They say things like:

  • “I just need to be more disciplined.”

  • “I’ve lost my edge.”

  • “I don’t know why I can’t just get on with it.”

But here’s the truth: this isn’t a willpower problem. Instead, it’s a burnout recovery problem. A wiring problem. A nervous system regulation problem.

Living in a World of Overstimulation

We live in a world of constant overstimulation—emails pinging, phones buzzing, attention pulled in a hundred directions—and yet we’re expected to carry on functioning like machines, As a result, many of us find ourselves in constant survival mode. Add to that the chronic under-support so many of us face (emotionally, physically, financially, socially), and it’s no wonder you feel like collapsing into a heap without proper stress management.

I’ve been there too. In my past life, I wore my productivity like a badge of honour—until my body pulled the emergency brake. Panic attacks. Brain fog. Zero motivation. At first, I shamed myself. Thought I was broken. But the more I learned, the more I realised:

Rest and recovery aren’t luxuries. They’re the reset buttons your nervous system desperately needs for genuine burnout recovery.

What Real Rest Looks Like

And let me be crystal clear—rest doesn’t just mean lying on the sofa scrolling your phone while your brain silently spirals. I’m talking about the kind of rest and recovery that lets your system finally exhale. The kind that reconnects you to your body. That quiets the inner critic. That lets you feel safe enough to soften.

Body awareness isn’t fluff. It’s a radical act of stress management in a culture that wants you to override every signal of exhaustion, pain, or overwhelm.

From Overdrive to Regulation

When clients come to me feeling stuck, unmotivated, or numb, I don’t push them to do more. I help them feel more—safely. I help them understand their stress response and practice nervous system regulation. And guide them back into their bodies, back into a rhythm that’s not dictated by deadlines or dopamine hits but by what they actually need.

And you know what happens then?

  • Energy comes back.

  • Clarity returns.

  • That spark you thought was gone for good? It flickers into life.

You’re Not Broken

So no, you’re not lazy.

You’re overstimulated.
>You’re undersupported.
>You’re nervously fried.

But you’re not broken.
You’re not beyond repair.
You just need a new way.

And that starts by giving yourself permission to rest—guilt-free.
To listen.
To stop trying to force your way through the fog.

You don’t need more willpower. You need more care.
And you’re allowed to start now.

Ready to Start Your Burnout Recovery?

Would you like a free stress assessment to see where your nervous system is right now? It’s the first step toward burnout recovery, better stress management, and long-term rest and recovery. Pop me a message—let’s get you out of survival mode and back into living.

Don’t let stress dictate your life any longer. Take the first step towards a calmer, more balanced you today. Book a call to discuss your needs. You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

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Stress Doesn’t Come From Deadlines – It Comes From Lies

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The Stress Isn’t Where You Think It Is

You’re staring at your to-do list, heart racing. Another deadline. Another week of pressure. But here’s the truth most people miss: it’s not the deadline that’s stressing you out — it’s the internal script you’re running about what that deadline means.

“I can’t mess this up.”

“If I ask for help, they’ll think I’m weak.”

“I should be able to handle this by now.”

These aren’t just thoughts. They’re neurological triggers — cognitive distortions that feed your stress response, whether the deadline’s real or not. And the body always responds before the conscious mind catches up

The Neuroscience: When Your Brain Buys the Lie

From a neurological standpoint, the amygdala (your threat detector) doesn’t distinguish between physical danger and internalised pressure. If your inner narrative is loaded with shame, perfectionism or fear of judgment, your brain activates the same cascade of stress hormones as if you were running from a lion.

Cortisol floods your system. Your prefrontal cortex (rational thinking, decision-making) gets dialled down. Your muscle tone increases, your breath shallows, and your nervous system locks into survival mode.

Lie to yourself often enough, and your body will believe you’re in danger — constantly.

Somatic Insight: The Body Bears the Burden

Even when you’ve convinced yourself “everything’s fine,” your body tells the truth.

Tight shoulders. A jaw that won’t unclench. Shallow, restricted breathing. Twitchy sleep. Digestive issues.

These are not random symptoms — they’re the language of somatic distress. Your body is reacting to the story you’re feeding it.

In Somatic Movement, we don’t just address the symptom. We interrupt the loop. We help the body feel safe enough to rewrite the narrative — and return to regulation.

A Personal Note: When I Believed I Had to Hold It All Together

In 2011, I was that person. Telling myself I had to be strong. That asking for help was a failure. That I could just push through.

I was successful on the outside, but breaking on the inside. My body began to shut down. Panic attacks, insomnia, and physical pain. I didn’t connect it to stress because was too busy just pushing through..

Turns out, the real stressor wasn’t life. It was the lies I was telling myself about how I should handle life.

That was the beginning of everything I now teach.

Practical Tools: How to Interrupt the Internal Stress Script

  1. Catch the Lie
    Write down the exact thought that spikes your stress. Look at it with curious detachment. Ask: Is this absolutely true? Or is it a learned belief?
  2. Feel It, Don’t Fight It
    Lie on the floor. Bring attention to your breath and jaw. Gently scan your body. Where are you gripping? Let go of one muscle at a time — even just 5%.
  3. Rewire the Script
    Instead of: “I have to do this perfectly,” try: “I can do this well enough to move forward.”
    Instead of: “I can’t show weakness,” try: “Asking for help is a sign of strength.”
  4. Restore Safety
    Do a simple somatic sequence: slow, mindful head turns while lying on your back. Track the range of movement and notice where resistance fades. This tells your nervous system: we’re safe now.

Final Thought: Deadlines Will Always Exist. But the Story You Tell Yourself? That’s Yours to Change.

Stress management isn’t about removing all pressure. It’s about reclaiming agency over the internal narrative that drives your physiology.

Your body is listening.

The question is: what are you telling it?

Ready to Rewire the Way You Handle Stress?

If this blog hit home, it’s time to go deeper.

Book a free discovery call and let’s explore how we can create a personalised plan to help you feel calm, capable, and back in control.

Your nervous system is waiting for permission to exhale.

Let’s give it that.

Don’t let stress dictate your life any longer. Take the first step towards a calmer, more balanced you today. Book a call to discuss your needs. You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

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Stressed Despite the Self-Care? You’re Not Alone – Here’s Why

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Let’s be honest.

You’re not underperforming. You’re overwhelmed.

And the solutions you’ve been sold? They’re probably not built for the kind of pressure you’re under.

At some point, workplace wellbeing got reduced to a fluffy checklist: take a break, burn a candle, scribble down three things you’re grateful for.

There’s nothing wrong with those things. But if you’ve ticked every box and still feel anxious, short-fused or emotionally drained, you’re not the problem.

The system is.

Because what most “wellness” advice misses is this: self-care isn’t the same as self-regulation.

And until you learn how to work with your nervous system, no amount of bubble baths or journaling will cut through the chronic tension that’s quietly running your day. that’s not to say that all of things are not useful, because they are, and I use them regularly. It is just not all I do.

Your Nervous System Is Running the Show

Stress isn’t just a mindset. It’s a full-body physiological state. Your nervous system responds to perceived threat, not logic.

And here’s the kicker: the threats it responds to aren’t always obvious. They can be:

  • Constant background noise

  • Emails pinging at 9 pm

  • Sitting hunched for hours

  • Pretending everything’s fine

  • Never saying no

  • Holding your breath without realising

You might look calm. But inside, your system is buzzing like a faulty fridge.

What you need isn’t more scented candles. It’s nervous system literacy.

Self-Care 2.0: What Actually Works

Let’s talk about the tools that go deeper than surface-level soothing and actually engage your brain and body in recovery.

1. Pendulation (Not Just Meditation)

When you’re in fight-or-flight mode, traditional mindfulness can backfire. Pendulation is a somatic practice backed by trauma neuroscience — it activates the insular cortex, the part of your brain that helps track internal states, by gently moving between discomfort and comfort.

Try this:
Tense your hands into fists. Hold for 5 seconds. Release. Feel the difference. Now do the same with your jaw, shoulders or feet. You’re retraining your brain to notice shifts — which helps regulate over time.

2. Orientation to Safety

The brain’s default mode is threat detection — it’s part of your neuroception (your subconscious scanning for danger). By consciously directing attention to safe cues in your environment, you help downregulate the amygdala, the part of the brain that triggers your stress response.

Try:

  • Looking around the room slowly. Let your gaze settle on something pleasing.

  • Noticing your periphery — what’s just outside your field of vision.

  • Letting your eyes soften and focus on textures or patterns.

This tells your brain: “We’re safe. You can stand down.”

3. Vagus Nerve Stimulation

The vagus nerve plays a key role in the parasympathetic nervous system (your rest-and-digest state). Stimulating it can improve heart rate variability, emotional regulation, and overall stress resilience.

Try:

  • Humming or singing (yes, out loud — it vibrates the vocal cords, which stimulates the vagus nerve)

  • Splashing cold water on your face (triggers the dive reflex and calms the system)

  • Long, slow exhales — make your exhale longer than your inhale (this activates the parasympathetic response)

These aren’t gimmicks. They’re physiological tools backed by decades of polyvagal theory research.

4. Proprioceptive Recalibration

When stress builds, we lose awareness of our bodies in space, known as reduced proprioception. You might walk into rooms and forget why, or knock things over. Gentle somatic movements help re-establish those brain-body connections and reduce cognitive overload.

Try:

  • Standing and rocking side to side on your feet

  • Lightly pressing your hands against a wall with resistance

  • Seated twisting motions to bring spatial awareness back to the spine

This reconnects the sensorimotor cortex with physical awareness, grounding you out of your head and into your body.

5. Co-Regulation and the Prefrontal Cortex

Humans are wired for connection. When you’re stressed, being in the presence of a calm person — or even recalling a supportive face — helps activate your prefrontal cortex, calming the limbic system.

Try:

  • Speaking with someone you trust and feel safe around (not to solve the problem, just to feel seen)

  • Visualising someone who makes you feel grounded

  • Working in proximity to someone calm, even shared silence, can regulate you

Leadership doesn’t mean doing it all alone. Your brain literally performs better when supported.

This Isn’t About Perfection – It’s About Power

You don’t need to do more. You need to do it differently.

You’re not fragile. You’re just running on an outdated map. One that says calm = passive and wellbeing = pampering. But real regulation is active. Embodied. And available to you now.

You don’t need to fix yourself. You need to listen to yourself.
To your body. Your breath. Your felt experience.

That’s the work I do with my clients. Not just to feel better for an evening, but to reclaim long-term resilience, real rest, and self-trust.

If you’re tired of quick fixes and are ready to work with your nervous system, not against it, come and find me.

I promise, there’s nothing wrong with you.
But there is something much better than scented candles waiting for you.

Let’s find it together.

Don’t let stress dictate your life any longer. Take the first step towards a calmer, more balanced you today. Book a call to discuss your needs. You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

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How Tapping Helped me Overcome Stage Fright

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Public speaking used to terrify me. I would feel my heart race, my hands shake, and my throat tighten as if the words I needed to say were locked away. I knew that if I wanted to step into my role as a coach, trainer, and leader, I had to find a way to overcome this fear. That’s when I turned to something I had studied years before—Thought Field Therapy (TFT), the forerunner to Emotional Freedom Technique (EFT), more commonly known as “tapping.”

Tapping helped me break free from the grip of stage fright, not just mentally but physically. And I’m not alone—clinical studies show that tapping has profound effects on reducing anxiety, calming the nervous system, and rewiring the brain’s response to stress.

What Is Tapping?

Tapping is a simple yet powerful technique that involves gently tapping on specific acupressure points on the face and upper body while focusing on an emotional challenge. It works by sending calming signals to the amygdala, the part of the brain responsible for processing fear and triggering the fight-or-flight response.

The origins of tapping date back to Thought Field Therapy (TFT), developed by Dr. Roger Callahan in the 1980s. Later, EFT simplified the technique, making it more accessible to a wider audience. Today, both methods are used to address everything from stress and trauma to phobias, limiting beliefs, and even physical pain.

The Science Behind Tapping

Tapping isn’t just a wellness trend—it’s backed by research. Studies show that tapping can significantly lower cortisol (the stress hormone), reduce anxiety, and improve emotional resilience.

  • A 2012 study published in the Journal of Nervous and Mental Disease found that tapping reduced cortisol levels by 24% in just one hour—far more than traditional talk therapy alone.
  • Research from Bond University in Australia found that tapping helped regulate the nervous system, decreasing activity in the limbic system (the brain’s emotional centre), which is overactive in people with anxiety and phobias.
  • A meta-analysis in 2016 concluded that EFT is an “evidence-based practice” for treating anxiety, noting its effectiveness in reducing symptoms significantly compared to control groups.

For those struggling with performance anxiety, these findings are game-changing.

How I Used Tapping to Overcome Stage Fright

When I decided to address my stage fright with tapping, I followed a structured process:

  1. Identifying the Fear: I acknowledged my anxiety about public speaking and rated its intensity on a scale of 1 to 10. (Usually, it was a solid 9!)
  2. Tapping Through the Emotion: I tapped on key acupressure points while stating, “Even though I feel terrified of speaking in front of others, I deeply and completely accept myself.”
  3. Repeating the Process: I worked through different layers of my fear—self-doubt, the fear of judgment, and physical sensations like a racing heart—until my intensity level dropped significantly.
  4. Visualising Success: Once my anxiety had lowered, I used tapping to reinforce confidence by imagining myself speaking effortlessly.

Over time, my physical symptoms of anxiety faded. The tightness in my chest, the shaking hands, the dry mouth—all of it lost its grip. Instead, I felt grounded and calm when stepping onto a stage or in front of a group.

Why Tapping Works for Performance Anxiety

Tapping rewires the brain’s response to stress. It interrupts the fight-or-flight reaction that makes public speaking feel like a life-or-death situation. Instead of spiralling into panic, the body learns a new, calmer response.

By consistently using tapping, I changed my relationship with public speaking. What once felt like a terrifying ordeal became an opportunity to share my message with clarity and confidence.

Can Tapping Help You?

Absolutely. Whether you struggle with stage fright, anxiety, emotional eating, or other stress-related challenges, tapping is a tool worth exploring. It’s simple, quick, and doesn’t require special equipment—just your fingertips and a willingness to try something new.

If you’ve ever felt held back by fear, I encourage you to give tapping a go. You might be surprised at just how powerful this technique can be.

If you feel you would like to explore how tapping can help you, please do click this link and book a discovery call. It’s complimentary, what have you got to loose.

Don’t let stress dictate your life any longer. Take the first step towards a calmer, more balanced you today. Book a call to discuss your needs. You can call us at 07768 493157, email alison@alisoncharles.co.uk or use the link below to book a complimentary discovery session.

Book a Stress Management Discovery Call

 

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Effective Coping Strategies for a Balanced Life

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Mastering Stress: Stop Letting It Run Your Life

Stress isn’t just a part of life—it’s a test. And most people are failing.

We wear burnout like a badge of honour. We confuse busyness with productivity. We push through exhaustion, thinking it proves our worth. But here’s the uncomfortable truth: Stress isn’t the problem—how you handle it is.

You can’t eliminate stress. Life will always throw curveballs. But you can train yourself into coping with pressure like a pro—without spiralling into overwhelm or losing yourself in the chaos. It’s not about “just relaxing” (because let’s be honest, if it were that simple, we’d all be Zen monks by now). It’s about strategy—how you think, how you set boundaries, how you manage your time, and how you take back control when stress tries to take the wheel.

I’ve been there. I know what it’s like to feel completely drained, stuck in survival mode. But I also know how to break free. These are the strategies that have changed everything for me—and they can do the same for you. Let’s stop glorifying stress and start mastering it.

Ready? Let’s go.

Your brain is not a machine—so stop treating it like one.

Ever notice how your best ideas hit you in the shower, on a walk, or just as you’re falling asleep? That’s because your brain thrives on space, not just structure. If you’re drowning in deadlines and endless to-do lists, or simply not coping very well, the solution isn’t cramming more in—it’s creating breathing room.

Try this: Instead of just scheduling work, schedule thinking time. Block out moments to stare out the window, take a walk, or do absolutely nothing. It might feel counterproductive, but this is when your brain connects the dots and solves problems without you forcing it.

And those giant, intimidating tasks? Break them down like you would a massive chocolate bar—into bite-sized, manageable pieces. Tackling them one by one keeps you from choking on overwhelm.

Forget rigid, soul-draining time management hacks. The real trick is balancing efficiency with ease. Structure your time in a way that lets your brain breathe, and watch how much more you get done—with less stress.

What’s the weirdest time-management trick that’s worked for you?

Your Communication Sucks—Here’s Why 

Most conflicts aren’t caused by what was said—but by what wasn’t. We assume, we overreact, we hear what we think someone meant instead of what they actually said. And let’s be real: Most of us are just waiting for our turn to talk, not actually listening.

If you want to reduce stress and stop unnecessary drama, here’s the truth: You need to communicate like an adult. That means:

  • Saying what you actually mean—without expecting people to read your mind.
  • Listening to understand, not just to reply.
  • Speaking up before things snowball into a full-blown crisis.
  • Checking yourself when emotions hijack your logic.

Because here’s the thing—when you’re in a heightened emotional state, your brain literally cannot process rationally. That’s why you end up saying things you regret or blowing up over things that, an hour later, don’t seem like a big deal. So when you feel yourself getting heated? Walk away. Get a coffee, take a lap around the block—whatever it takes to stop your emotions from running the show.

And one more hard truth: Being “honest” isn’t a free pass to be rude. Assertiveness isn’t about dominating the conversation—it’s about clarity, respect, and understanding. Want healthier relationships? Master the art of shutting up, tuning in, and speaking with intention.

So, what’s the worst communication habit you’re guilty of? Be honest—I won’t judge (much). ?

Boundaries: If They’re Mad About Yours, They Were Benefiting from You Having None

People love your lack of boundaries—until you finally set some. Suddenly, you’re “difficult,” “selfish,” or “not a team player.” But here’s the truth: If someone resents your boundaries, it’s because they benefited from you having none.

Stop sacrificing your time, energy, and sanity to keep others comfortable. Say no without apologising. Decline invitations that drain you. Ignore messages until you decide to respond. Protect your peace ruthlessly—because no one else will do it for you.

And let’s talk about guilt—because that’s the trap. Society conditions us to feel bad for prioritizing ourselves, especially in workplaces and relationships where overextending is seen as “commitment.” But here’s the twist: Burnout isn’t noble. Self-sacrifice isn’t a virtue. And exhaustion doesn’t prove your worth.

Your well-being isn’t up for negotiation. Set your boundaries, hold them firm, and if someone doesn’t like it? That’s their problem, not yours.

What’s the hardest boundary you’ve ever had to set? Let’s talk.

Mindfulness Isn’t Just for Monks—It’s for People Who Refuse to Be Controlled

Mindfulness and relaxation aren’t just “nice-to-haves”—they’re acts of rebellion in a world that profits from your stress. Think about it: The more overwhelmed you are, the more you spend on quick fixes—caffeine, self-help books, endless scrolling, numbing distractions. The system wants you frazzled.

So, here’s your challenge: Opt out.

Sit still when the world tells you to hustle. Breathe deeply when stress begs you to react. Walk away from noise and obligations designed to keep you “busy” but never at peace. Mindfulness isn’t just about inner calm—it’s about refusing to let external chaos run your life.

Forget the cliché “just relax” advice. Instead, get intentional. Take up meditation, not because it’s trendy, but because it rewires your brain to think clearly. Do deep breathing exercises, not to “look zen,” but to take back control of your nervous system. Say no to stress-fueled distractions and yes to things that actually recharge you.

You don’t need more productivity hacks—you need presence. Master your mind, or someone else will do it for you.

When’s the last time you truly slowed down? Try it—then tell me what changed.

Stop Suffering in Silence—Strong People Ask for Help

We glorify independence like it’s a badge of honour. “Tough it out.” “Figure it out yourself.” “Don’t burden others.” Sound familiar? That’s a lie. How can I say that with authority? Becasue I have been there, done that and suffered the consequences.

The truth? Suffering alone doesn’t make you strong. It makes you stuck. And it certainly doesn’t mean you’re coping.

Stress, anxiety, and overwhelm thrive in isolation. The more you keep things bottled up, the more power they have over you. Meanwhile, the people who actually get through life’s toughest moments? They reach out. They ask for help. They understand that strength isn’t about handling everything alone—it’s about knowing when to call in reinforcements.

So, talk. Vent. Lean on your people. Find a coach, a mentor, or a therapist who actually knows how to help you unravel the mental knots. Surround yourself with those who lift you up—not those who dismiss your struggles with a “just push through” attitude.

And let’s be real: If you don’t have that kind of support system? Build one. Cut out the emotional vampires. Seek out people who make you feel seen, not small. Because the company you keep directly affects the weight you carry.

Resilience Isn’t About Endurance—It’s About Strategy

At the end of the day, coping and managing stress isn’t about muscling through it—it’s about being smart about it. Set boundaries. Take breaks. Master your time. Protect your peace. And most importantly—stop believing you have to do it all alone.

Your well-being is non-negotiable. Own it.

Now, let’s be honest—when was the last time you actually asked for help when you needed it? Let’s talk.

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Salt and Sugar Look the Same… Until You Taste Them

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Stressed woman at computerPicture this: you’re making your morning coffee, bleary-eyed and half-awake. You reach for the sugar, take a big sip, and – yuck! Salt. Your taste buds are now in full rebellion. Stress works the same way. It can look like motivation, productivity, or even success—until you “taste” it and realize it’s draining you.

The Deceptive Twin of Success

It is easy to mistake stress for drive. When we are pushing through deadlines, attending back-to-back meetings, or juggling a million responsibilities, it can feel like we are on top of our game. But there is a fine line between thriving and just surviving.

Like salt and sugar, stress and healthy ambition may look alike from the outside, but their impact is completely different. The trick is knowing how to tell them apart.

How to Taste-Test Your Stress

Ask yourself:

  • Am I excited or exhausted? Healthy challenge energizes you. Chronic stress depletes you.

  • Is my mind racing or focused? A good challenge sparks creativity. Stress triggers overthinking and self-doubt.

  • Do I sleep well at night? Success should bring satisfaction, not a 3 AM worry spiral.

  • Do I feel in control or overwhelmed? When you’re in flow, you steer the ship. When stress takes over, it feels like you’re barely staying afloat.

Swapping Salt for Sugar (The Good Kind!)

If you’ve realized your stress levels are out of balance, don’t worry. You’re not alone, and you can make the shift.

  • Shake Up Your Perspective. Instead of “I have to,” try “I get to.” Shifting from obligation to opportunity rewires your brain.

  • Balance the Ingredients. Just as a chef carefully seasons their dish, be intentional with your workload. Schedule breaks, say no when needed, and prioritise recovery.

  • Slow Down and Savor. Stress makes us rush. Joy comes from presence. Take a deep breath, step back, and appreciate small wins.

  • Fuel with the Right Energy. Surround yourself with positive influences. Just like too much salt ruins a dish, toxic environments ruin your well-being.

Final Sip: Taste Before You Swallow

Not all pressure is bad—but unchecked stress is like mistakenly dumping salt in your coffee. Take the time to recognise whether what you’re experiencing is fueling you or draining you.

Because in the end, success should taste sweet—not bitter.

Even the Experts Get It Wrong Sometimes

I know all of this because I teach it. I coach leaders and professionals on stress management, resilience, and sustainable success. And yet—just like everyone else—I sometimes get tripped up.

The last three weeks have been a lot. Juggling client work, new projects, and all the behind-the-scenes tasks that come with running a business, I found myself slipping into that all-too-familiar trap of mistaking stress for momentum. I told myself I was just being “productive,” but deep down, I knew I was running on fumes.

It took a conscious step back—checking in with myself, adjusting my priorities, and practising exactly what I teach—to reset. Not because I wasn’t capable, but because no one, no matter how experienced, is immune to stress. The real skill isn’t in avoiding it altogether; it’s in recognizing when it’s taking over and having the tools to course-correct.

So if you’re feeling overwhelmed, don’t beat yourself up. Even those of us who train others on this stuff have to pause and get our house in order from time to time. What matters is that you notice, reset, and choose the version of success that tastes sweet.

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How to Grow Resilient to Stress

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Stress is an important part of life. It’s that little voice that alerts you that you need to do something, that there is a problem. It’s the force that keeps you on your toes during the day. However, stress can have a negative impact on your life if it is allowed to take over. This blog will look at the impacts of stress, and how to start becoming resilient to it.

How does stress affect you?

Stress can affect you physically, mentally, and emotionally. The more stress you have, the worse it can be for you. It can cause you to feel mental and physical effects like migraines, fatigue, and inability to sleep. It can also cause you to feel emotional effects like anger, feeling overwhelmed or anxiety. Stress is something that unfortunately affects us all at some point of our lives – directly or indirectly – but if these emotions are affecting your work, home, or social life in a negative way, it might be time for you to take notice and act accordingly! Stress doesn’t just happen overnight any time due to one single factor, there will always be things that will play a role in its development by having an impact on your energy levels which will naturally affect the way we process information, good or bad.

How can you grow resilient to stress?

One thing you can do to progress towards becoming more resilient is to develop a positive attitude and a positive mindset. If you are constantly talking down to yourself or thinking negatively about what could happen then you are just enabling that fear mentality. Start giving yourself reassuring affirmations, positive self-talk, and believe that you can do anything! You got this far, right?

It is also important to become aware of the things that are contributing to your stress. Being aware of a problem is the first step to solving it! If there is one particular factor that is fuelling your stress such as financial problems, a work problem or maybe something at home, sort it first. It is impossible for any person to deal with everything head on all at the same time, so prioritising your biggest problem will be progress into eliminating that stress! Remember, one thing at a time as to not overwhelm yourself.

Other ways to build resilience are:

  • Being optimistic. Try to approach your problems in a different perspective to see if that changes how you see them.
  • Many people find that exercising their stress away really does help. Get those endorphins flowing!
  • Get spiritual! Getting in touch with your spiritual side through meditation, yoga or even discovering and trying spiritual rituals that could help you.
  • Surround yourself with support. Whether it is a work colleague, friends or family, make sure you have someone there to talk to or boost you up when you need it most.

Most importantly, don’t give up on yourself. It is not easy to change your attitude. This is one of the most difficult things to do. But with the right attitude, you will start to change for the better. If you have any questions or concerns about being more resilient to stress, please contact Alison Charles here:

Tel: 07768 493157

Office: 020 3290 3157

Email: alison@alisoncharles.co.uk
Twitter: @alisonjcharles
LinkedIn: Alison Charles
Facebook: Alison Charles: Real Resilience

 

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Stress: Friend or Foe

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Is stress a friend or foe?

Let’s dive into the nitty-gritty of why managing it is not just a luxury but a necessity for your overall well-being. I’ve got some hints and tips that’ll not only inform you but also add a sprinkle of fun to your stress-busting journey.

So, picture this: stress hits, and your body turns into a chemical factory, churning out adrenaline and cortisol. Now this might sound helpful in a crisis, but when these things stick around for too long, trouble brews. Your body starts releasing glucose, prepping you for an escape, but in our modern world, it’s more likely you’re escaping deadlines than trouble.

Now, here’s the kicker – prolonged stress levels can wreak havoc on your body. Your metabolism goes haywire, storing more belly fat and making it a stubborn companion. It’s almost like stress is the unwanted guest that rearranges your furniture and leaves you with extra weight to carry around.

And if that’s not enough, this can also affect your appetite. Suddenly, you’re reaching for fast food and milkshakes instead of a well-balanced meal. It’s a craving carnival, and cortisol is the ringmaster. Or in my case, the chocolate and wine were my nemesis. I don’t do that anymore though.

But wait, there’s more! Stress isn’t just playing havoc with your waistline; it’s also giving your gut a rollercoaster ride. Short-term, it messes with your appetite and slows down digestion, while long-term stress can trigger gastrointestinal dramas like constipation, diarrhea, and indigestion. Talk about a gut-wrenching situation!

And here’s the twist – a stressed-out gut isn’t just about physical discomfort. It can mess with your mind too. Stress and anxiety can trigger gut symptoms, and having a digestive condition can amp up your stress levels. It’s a chicken-and-egg scenario, and neither is particularly enjoyable.

when I was off work with burnout in 2011 I went from fit and healthy to comfort eating. I gained over 3 stone in the process, so I know just how damaging stress can be when left unchecked.

How can I overcome stress?

I’ve got some simple tricks up my sleeve to help you reclaim your Zen. Try diving into a yoga class, embracing mindful meditation, or indulging in some deep breathing exercises. Learn the magical art of saying “no” more often – it’s liberating, trust me.

And don’t underestimate the power of self-care! Whether it’s a 15-minute escape or a luxurious hot bath, find what works for you. It’s not just about beating stress; it’s about embracing a lifestyle that keeps stress at bay.

So, let’s flip the script on stress, have some fun along the way, and reclaim control over our bodies and minds. You’ve got this!

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Achieving Peak Performance through Sleep

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In the hustle and bustle of the modern world, sleep is often the first casualty of our busy lives. Stressed professionals, in particular, frequently find themselves sacrificing sleep in favor of work, meetings, and endless to-do lists. However, this relentless pursuit of productivity often comes at a steep cost. Quality sleep is not just a luxury; it’s a non-negotiable component of optimal performance and well-being. In this blog, we will explore the importance of quality sleep and offer practical tips on creating a sleep-friendly environment. As a professional coach, my aim is to help you reclaim your sleep and, in turn, your vitality, focus, and overall success.

Lack of sleep has the same symptoms and feelings as being very drunk. Not just tiredness but also the inability of the brain to function properly. Almost like a brain fog. After prolonged bouts of bad sleep the body also starts to feel achy and tired.  All in all, a very bad place to be.

The Importance of Quality Sleep

Enhanced Cognitive Function

Sleep is when our brain processes and consolidates information acquired throughout the day. It is the ultimate cognitive reset button. A well-rested mind is more alert, creative, and able to make sound decisions.

Improved Emotional Resilience

A good night’s sleep equips you with the emotional resilience to handle stress and challenging situations. Without it, stress can become overwhelming, leading to burnout.

Physical Health Benefits

Sleep is vital for physical health. It aids in the repair and regeneration of cells, enhances immune function, and helps maintain a healthy weight. Lack of sleep is associated with an increased risk of chronic diseases such as heart disease and diabetes.

Increased Productivity

Contrary to the popular belief that sacrificing sleep leads to higher productivity, consistent, high-quality sleep boosts productivity and efficiency. You’ll be amazed at how much more you can accomplish with a rested mind.

Creating a Sleep-Friendly Environment

Establish a Consistent Sleep ScheduleWoman sleeping comfortably

Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

Optimize Your Bedroom

Your bedroom should be a sanctuary for resting. Ensure your room is dark, quiet, and at a comfortable temperature. Invest in a good quality mattress and pillows to provide optimal comfort and support. Make sure your pillow gives adequate neck support for the position you lie in most often.

Limit Exposure to Screens

The blue light emitted by smartphones, tablets, and computers can disrupt your circadian rhythm. Aim to avoid screens at least an hour before bedtime. I also advise against having a TV in the bedroom. The temptation to watch it while falling asleep is too great. Watching TV before sleeping can also affect your sleep quality. It is one of the things we changed when we moved. No TV in the bedroom.

Watch Your Diet

Avoid heavy meals, caffeine, and alcohol close to bedtime. These substances can interfere with your quality of rest. I find that alcohol in particular is very dehydrating so I do not sleep as well if I have had alcohol in the evening. I do drink lots of water but I can still feel the subtle difference. Also women in menopause, if you are like me, the alcohol will lead to hormone imbalance and make any hot flushes worse when you go to be, so a double reason to limit alcohol. Everything in moderation.

Develop a Relaxing Pre-Bedtime Routine

Engage in calming activities before bedtime, such as reading, taking a warm bath, or practising mindfulness or meditation. These activities signal to your body that it’s time to wind down. A foot soak with some Epson Salts is also great for relaxing and helps rebalance the body. All you need is a bowl, some warm water and some Epson Salts, which you can get in any supermarket. It is a great way to wind down. You can even listen to music or read at the same time.

Manage Stress

Stress can keep you up at night, so it’s crucial to manage it effectively. Engage in stress-reduction techniques, such as yoga, deep breathing, or journaling, to ease your mind before sleep. Journalling is particularly good as it gives the brain the opportunity to download everything you are thinking or worrying about. It allows the brain to release all those thoughts. It is also a great creative pursuit.

Get Regular Exercise

Regular physical activity can improve sleep quality. However, avoid intense exercise close to bedtime, as it may energize you and make it harder to fall asleep. An early morning walk is particularly good for resetting your body clock and helping you sleep at night. HAve a listen to Michale Mosley’s just one thing on BBC for more info. Early Morning Walk

As a professional coach, I understand the immense pressure and demands on your shoulders. But sacrificing sleep is not the solution. Lack of sleep can exacerbate the challenges you face. To perform at your best, you need quality sleep. By implementing these sleep hygiene tips and creating a sleep-friendly environment, you can take a significant step towards improving your overall well-being and professional success. Prioritise your sleep, and watch as your vitality, focus, and resilience soar to new heights. Remember, in the pursuit of success, quality sleep is amost valuable asset.

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Mastering the Art of Work-Life Balance

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In the fast-paced world of professional commitments and personal responsibilities, achieving a harmonious work-life balance has become an elusive goal for many. As a stress management and well-being coach, I understand the challenges individuals face in juggling demanding careers and personal lives. In this guide, we will explore practical strategies to help you strike a healthy work-life balance, preventing burnout and promoting overall well-being.

Set Clear Boundaries

Establishing clear boundaries between work and personal life is crucial. Define specific working hours and resist the temptation to bring work home. Communicate these boundaries to colleagues, friends, and family, helping them understand and respect your designated time for relaxation and personal pursuits. If you absolutely must work outside of hours then make sure it is only for a defined amount of time or you will start to feel the effects of burnout. Everyone needs some time to rest and recuperate. the body is not designed for full-on all the time.

Prioritise Self-Care to Achieve Balance

Make self-care a non-negotiable part of your routine. Schedule regular breaks throughout the day, and engage in activities that rejuvenate your mind and body. Whether it’s a short walk, meditation, or a hobby you enjoy, these moments of self-care are vital for maintaining balance and preventing stress from accumulating. I am looking forward to completely disconnecting until 8th January. I have planned a craft day, meeting friends for coffee in the local village, having everyone around for Christmas Day and Boxing Day and looking forward to some quality family time. The rest of the days will be spent in quiet contemplation, taking a walk in the local countryside and chilling out with some favourite Christmas movies and some mulled wine.

Effective Time Management

Efficient time management is the cornerstone of a balanced life. Prioritise tasks based on urgency and importance, and be realistic about what you can achieve in a given timeframe. Utilise productivity tools and techniques, such as the Pomodoro Technique, to maintain focus and prevent burnout.

Learn to Say No

One of the most challenging aspects of achieving work-life balance is the ability to say no when necessary. Assess your commitments and avoid overloading yourself with tasks. Politely decline additional responsibilities that may compromise your balance, ensuring that your energy is directed toward priorities. Can be a little more tricky if you are self-employed. turning work down can feel very risky. Still equally important though. When you are the only person in your business it is even more important to look after yourself.

Create a Dedicated Workspace

If you work from home, establish a separate and dedicated workspace to create a clear distinction between your professional and personal life. This physical boundary can contribute significantly to mental separation, allowing you to “leave work” when you step away from your workspace. Even go as far as putting on work clothes, walk around the block and come back in, sit at your desk. When you finish, do the opposite and then change into your loungewear. It can help the feeling of separation between work time and personal time.

Unplug and Disconnect

In the age of constant connectivity, it’s essential to unplug regularly. Set specific times to disconnect from work-related emails and messages. Establishing digital-free zones, especially during meals and before bedtime, can help you recharge and foster better relationships with those around you. Now that we all have email on our phones, the temptation is even greater to just quickly check to see what has come through.

Invest in Personal Relationships

Nurturing personal relationships is paramount to a fulfilling life. Allocate quality time for friends and family, and make an effort to be present during these moments. Building a strong support system outside of work can provide the emotional resilience needed to navigate professional challenges.

Regularly Assess and Adjust

Work-life balance is dynamic and requires regular assessment and adjustment. Periodically evaluate your priorities, goals, and commitments. Be willing to make changes to your schedule or workload as needed, ensuring that you maintain a balance that aligns with your overall well-being.

Achieving a healthy work-life balance is an ongoing process that requires mindfulness, dedication, and self-awareness. By implementing these strategies, you can proactively prevent burnout, enhance your overall well-being, and create a life that harmonizes professional success with personal fulfilment. Remember, it’s not about finding a perfect balance but rather creating a sustainable and fulfilling rhythm that works for you.

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How Somatic Movement Works

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Somatic movement refers to a type of movement therapy that focuses on improving the mind-body connection and releasing chronic muscle tension. It involves a series of gentle, mindful movements that aim to retrain the brain and nervous system to restore natural alignment and relieve pain.

How Somatic Movement Can Help

Here’s how somatic movement can help align the body and potentially alleviate pain:

Sensory Awareness

Somatic movement practices emphasize developing sensory awareness of the body. By paying attention to subtle sensations and movements, individuals can gain a deeper understanding of their body’s patterns, tensions, and imbalances. This increased awareness is crucial for recognizing areas of misalignment and pain.

Release of Chronic Muscle Tension

Somatic movement techniques often involve slow, gentle movements designed to release chronically contracted muscles. These movements help to reset the resting length of the muscles and alleviate habitual patterns of tension that may contribute to pain and misalignment.

Neuromuscular Re-Education

Somatic movement aims to retrain the nervous system and brain to restore optimal movement patterns and alignment. By engaging in specific movements that target areas of dysfunction, individuals can improve coordination, balance, and posture, leading to better alignment and reduced pain.

Mind-Body Connection

Somatic movement practices emphasize the integration of the mind and body. By incorporating mindful attention and intention into movement, individuals can develop a more conscious relationship with their body. This mind-body connection allows for greater self-awareness, self-regulation, and the ability to make conscious choices that support alignment and pain relief.

Stress Reduction

Chronic pain can often be exacerbated by stress and tension. Somatic movement practices can help individuals relax, reduce stress, and release emotional and physical tension. By calming the nervous system and promoting relaxation, somatic movement can contribute to pain reduction and overall well-being.

While somatic movement can offer significant benefits, it’s important to note that it may not be a cure-all for all types of pain. It’s always advisable to consult with a qualified healthcare professional, such as a physical therapist or movement specialist, to address individual needs and develop a comprehensive pain management plan.

Why I Became a Teacher of Somatic Movement

As a teacher of somatic movement, I chose this path after overcoming personal stress and chronic pain. My journey began with a deep desire to find a way to heal my own body and mind. Overcome the relentless grip of chronic pain.

For years, I had been trapped in a cycle of physical and emotional suffering. The weight of stress seemed insurmountable, manifesting itself as tension, anxiety, and a constant sense of unease. At the same time, chronic pain was an uninvited companion that followed me everywhere, dictating my movements and limiting my abilities. Nearly three migraines a week! Sciatica that just would not go away!

In my quest for relief, I stumbled upon somatic movement. Through gentle and mindful movements, I discovered a profound sense of release, both physically and emotionally. It was as if I had unlocked a secret door within myself, leading to a realm of freedom, vitality, and resilience.

Delving Deeper

As I delved deeper into my own somatic practice, I couldn’t help but notice the transformative impact it had on my life. I felt empowered, no longer a victim of my circumstances but an active participant in my healing journey. My chronic pain diminished, replaced by a sense of ease and grace in my movements. Furthermore, stress no longer controlled my thoughts, as I learned to cultivate mindfulness and presence.

The realisation that somatic movement held the key to my liberation was a pivotal moment. I felt an overwhelming urge to share this profound gift with others who were suffering, just as I had been. Therefore, I wanted to guide them toward the path of self-discovery, helping them uncover the innate wisdom of their bodies and unleash their own potential for healing.

Becoming a teacher of somatic movement was a natural progression in my personal healing journey. It allowed me to fuse my passion for movement, mindfulness, and compassionate guidance into a purposeful vocation. Witnessing the transformations in my students’ lives. Watching their pain subside, their stress dissolve, and their bodies awaken to newfound freedom. Additionally, it’s a humbling and gratifying experience.

The Resilience of the Human Body

Each day, I am reminded of the incredible resilience of the human body and spirit. I am inspired by the courage and dedication of my students as they embark on their own healing journeys. Consequently, through my teaching, I strive to create a safe and nurturing space where individuals can reconnect with their bodies. I help them cultivate self-awareness, and tap into their inner wisdom.

I chose to become a teacher of somatic movement because I believe in the power of this practice to liberate individuals from the shackles of stress and chronic pain. My personal experience has taught me that true healing comes from within. I am honored to be a guide and witness to the transformative potential that lies within each of us.

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Navigating Stress

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Unlocking Resilience: How Coaching Can Help You Navigate Stress

Life can be filled with exciting opportunities and inevitable challenges

Hey there, fellow small business warriors! Life in the world of entrepreneurship can be exhilarating, challenging, and at times, downright stressful. As a resilience coach, I’ve had the privilege of witnessing the incredible power of coaching in helping individuals manage and relieve stress. Today, I want to share with you why coaching is an amazing tool for stress relief and how it can benefit you as an employee in a small business setting. So, grab a cup of your favorite beverage, sit back, and let’s dive in!

Understanding the Stress Beast:

Stress is a sneaky little creature that can creep up on us when we least expect it. Tight deadlines, high expectations, and a never-ending to-do list can all contribute to stress. But fear not! Coaching provides you with a safe space to explore and understand the sources of your stress. It helps you identify your triggers, recognise patterns, and gain clarity about what really matters to you. By shining a light on the stress beast, coaching empowers you to take back control.

Crafting Your Stress-Busting Strategies:

Coaching isn’t just about understanding stress; it’s about taking action. Through thought-provoking conversations and powerful questioning, your coach can help you uncover your strengths and resources. Together, you’ll develop personalized strategies to manage stress effectively. Whether it’s setting boundaries, practicing mindfulness, or honing your time management skills, coaching equips you with practical tools to combat stress head-on.

Nurturing Emotional Well-being:

In the fast-paced world of small businesses, emotions can run high. Coaching offers a non-judgmental space to express and process those emotions. Your coach will listen attentively, providing empathy and support. Ultimately, acknowledging and validating your emotions, coaching helps you build emotional resilience. You’ll discover healthy coping mechanisms and develop a deeper understanding of yourself, which ultimately leads to a more balanced and fulfilled life.

Enhancing Self-Care Practices:

As employees in small businesses, it’s easy to get caught up in the hustle and neglect self-care. Coaching serves as a friendly reminder to prioritize your well-being. Your coach will encourage you to carve out time for self-care activities that nourish your body, mind, and soul. Whether it’s taking regular breaks, practicing self-compassion, or engaging in hobbies you enjoy, coaching empowers you to invest in yourself. Remember, you can’t pour from an empty cup!

Building Resilience for the Long Haul:

Running a small business is like riding a rollercoaster—full of ups and downs. Coaching focuses not only on stress relief but also on building resilience. Your coach will guide you in reframing challenges as opportunities for growth. Also, they’ll help you cultivate a growth mindset, strengthen your problem-solving skills, and bounce back from setbacks with renewed determination. With coaching by your side, you’ll develop the resilience needed to navigate the unpredictable twists and turns of entrepreneurship.

Coaching is a transformative tool for managing and relieving stress. It provides you with a supportive partnership, empowering you to understand the sources of stress, develop effective strategies, nurture emotional well-being, prioritize self-care, and build resilience. So, don’t hesitate to seek out a resilience coach who can guide you on this incredible journey. Remember, stress may knock on your door, but with coaching, you’ll confidently show it the way out.

Stay resilient!

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How Leaders Can Improve Wellbeing in the Workplace

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What is wellbeing in the workplace?

Mental health and wellbeing at work are being spoken about more and more thanks to COVID, and organisations are finally really starting to crack down on employee wellbeing in the workplace. According to research by The CIPD, a study over 2019/2020 showed that 18 million working days were lost to mental health related issues like stress, anxiety, and depression.

In short, wellbeing is a state of happiness, comfort, and health. When at work, promoting wellbeing can help prevent employee stress and create a positive working environment for both employees and employers alike. A happier workforce is a more productive and effective workforce. Employers have a duty of care towards their employees and their health or mental health. But how can you as a leader, help to improve wellbeing at work?

The key aspects of wellbeing in the workplace

There is no one way to health and wellbeing in the workplace, as there are many different factors that can induce stress into somebody’s work life. For example:

The five elements of wellbeing are:

Career wellbeing: You like what you do every day.

Social wellbeing: You have meaningful friendships in your life.

Financial wellbeing: You manage your money well.

Physical wellbeing: You have energy to get things done.

Community wellbeing: You like where you live. Gallup finds that the most important element — and the foundation for the other four — is career wellbeing.

Clifton, Jim; Harter, Jim. Wellbeing at Work

  • Mental
  • Physical
  • Social
  • Financial
  • Digital

All of these things can have negative effects on each other. Especially after COVID, when people may have lost jobs or had to adjust to working from home. This would have led to a lack of physical movement, social interaction, and possibly financial trouble. Downfalls in any of these areas contribute to a lot of stress and even depression in those not sure how to handle it. Ensuring that these things are addressed when introducing a philosophy of wellbeing into the workplace will leave employees feeling happier, stress-free, and secure.

As a leader, what can you do?

Being a leader or employer there are some ways that you can improve how you manage wellbeing across your workforce.

  • Regularly check in with your team members. Ask how they are doing, feeling, or if they need any help or advice.
  • Act on it. If you see an employee struggling with one or multiple aspects of their job or life, try to help them. Ask them if there is anything you can do to help, or just talk to them.
  • Find ways to create a safe space for employees. Normalise talking about wellbeing at work and try to implement a wellbeing strategy into the workplace.
  • Learn to recognise the early signs of someone who could be stressed. Perhaps start implementing a stress management initiative?

There are many ways to improve wellbeing in the workplace. If you would like to know more about how to introduce a wellbeing strategy, or how to manage employee stress, do not hesitate to contact Alison Charles here:

Tel: 07768 493157

Office: 020 3290 3157

Email: alison@alisoncharles.co.uk
Twitter: @alisonjcharles
LinkedIn: Alison Charles
Facebook: Alison Charles: Real Resilience

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Why I love Gardening

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Starting a new garden from scratch

Gardening is a fun and rewarding hobby that can be enjoyed by people of all ages. It’s a great way to get outside and enjoy the fresh air, and it can also be a therapeutic activity that helps reduce stress and promote relaxation.

When we moved into our new house last year, I had no idea I would end up completely redesigning the garden. That was certainly not my plan. But it sort of evolved from changing a few things to doing a complete redesign. It was a daunting task but has bought me so much joy to see the plans all come together. There is still a lot to do, but it is a project that will continue to evolve over the next few years. Of course, any gardener knows, you are never ever really finished anyway, there is always something new to try.

Gardening also has many practical benefits, such as providing fresh produce for your family or beautifying your home. I did have an allotment when I lived in London because the garden was so small. Now I hope to be able to combine beauty, a lovely outdoor space for entertaining, and a space for fresh produce too. It won’t have rectangular beds with produce in military rows though, but more an idea I picked up from watching Alys Fowler from Gardeners World. The idea is that vegetables and herbs can be beautiful too. A little bit of creative companion planting can work wonders.

I am delighted to say that the front garden is completed, except for regular maintenance. We have the most beautiful scented roses growing over the front of the house. some wisteria too. Spring and summer are an absolute joy!

If you have never gardened before

If you’re thinking about starting a garden, there are a few things to keep in mind.

  • First, you’ll need to choose a location that gets plenty of sunlight and has good drainage.
  • Then, you’ll need to select the right plants for your climate and soil type.
  • Once you’ve got your garden started, be sure to water it regularly and keep an eye out for pests or diseases.
  • With a little care and attention, your garden will soon be thriving!

Small Spaces

If you only have a small space then never fear. A few well-placed window pots or some pots dotted around to add colour and variety can be fabulous. Here are a couple of books that inspired me when I had a tiny garden. If you have a larger space then all the better.

Vegetables in a Small Garden: Simple Steps to Success

The Small Garden

Where to find inspiration and help

One of the biggest challenges can be knowing where to start so a couple of good books to help you along and give you some ideas can be terrific. Visiting some of the RHS gardens, if you have one near you, can be a great way to get inspiration, as well as great help and advice. They run short courses now too. This summer I attended one because I want to create a flower bed in the back garden. I wanted to know a bit more about planting borders. I thought I wanted to create a cottage garden, but I learned that the type of planting I like is actually called a herbaceous border. Good to know! It is still in the design phase, but that is the thing with gardening. There is no rush and if you try it and it does not work you can change it.

So why do I love gardening?

Well, for starters, it’s a great way to get some fresh air. And who doesn’t love breathing in the sweet, earthy aroma of fresh plants? Plus, gardening is also a great way to get your hands dirty – and who doesn’t love that? Plus, there’s just something satisfying about seeing your hard work pay off in beautiful flowers, herbs and vegetables.

It is great for exercise. Gardening can be a challenging and physically demanding activity, but it sure is worth it when you see the results in a healthy garden. Knowing that it was all your own work is very rewarding.

Gardening is great for your mental health. Gardening can be a solitary activity, but it can also be a rewarding experience when you share your garden with other people. I can get lost in the moment when I am in the garden.

It is a fantastic way to express creativity and individuality. Gardening is a great way to show off your unique flair and create something beautiful from scratch. There is something about seeing a garden that was created with love and care that just makes my heart happy.

So, whether you are a beginner or a seasoned gardener, I encourage you to give gardening a try! You will not be disappointed.

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Time to Relax and Renew

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As the year draws to a close and the nights drawn in, its time to relax and practice some self-care. Self-care is a phrase coined by psychologist Dr. Richard J. Hillman in the early 1990s to describe time spent looking after one’s emotional, social, and physical needs to prevent or reduce feelings of stress and anxiety. Self-care includes healthy eating habits, exercising, having enough sleep. Self-care may also include more creative pursuits such as meditation or crafting. This is what Alison and Sophie will be getting up to take care of themselves. What will you be up to?

As we get further into winter, there is nothing better than spending your nights indoors and cosied up. But perhaps this is the time to be practising some much-needed end-of-year self-care. You have worked hard this year after all! Something as simple as reading a good book can really relax your mind, or if you have a little more time to spare, maybe try getting into aromatherapy? This is a great way to combat those feelings of anxiety, depression and improve sleep when stress levels are high. This blog by Katie Brindle offers some great information on the benefits of aromatherapy, the Hayo’u Method, and using it for a night of relaxing and nurturing.

How we are spending the holidays

Alison

I am looking forward to taking time off for the two weeks straddling the Christmas and New Year period.  It really helps to disconnect from work and take some family and some me time. I really love cooking so I will be cooking the Christmas roast this year. I crank up the Christmas tunes and bop around the kitchen while I baste the turkey and peel the spuds. By the time everything is cooked, I feel relaxed and have a Holiday vibe.

Its also time for me to get creative. I knit for family and friends, or maybe some sewing. It helps me decompress. I find that the creative pursuit is enough for me. I get fully immersed in it and feel great by the end of the two weeks.

If the weather is kind, then I get plenty of walks in. Getting fresh air is so important, especially when using that time to do exercise. Though we have now headed into the shorter and colder days, wrapping up and going for even just a short walk in your nearest park can do you so much good.

This year, having moved out of London to the countryside, I am also thinking about getting a real Christmas tree for the first time ever. I want to decorate it with traditional decorations, like tied up bundles of cinnamon sticks and dried slices of orange. Perhaps a few sprayed pinecones for good measure!!! I am also popping into our local florist to make a real wreath this year so the front hall will smell or pine and spice whenever someone comes to the door.

What do you do with your time off?

Have a wonderful holiday season

Alison

Sophie

This year has been full of firsts for me. My first long term job that is developing into a career. My daughter going to school for the first time. Finding my first long term home, in which myself and my daughter have had so much fun decorating, and I’m overjoyed to spend our first little proper Christmas together here. I’m not much of a cook, but that’s not to say I won’t give cooking my first Christmas dinner a go. Fingers crossed I won’t burn down the new house!

The festive period is also a time where I can get a little bit creative, especially with my four-year-old. Making Christmas cards for her new school friends, making paper chains and cutting out paper snowflakes to stick on the windows are staple childhood Christmas activities, and even my inner child can’t wait!

As well as the new home and settling into a new job, I will also be preparing to take on studying again while continuing my work with Alison. So, I am going into the new year full of hope and security, and with great tutelage from Alison and a lot of learning, I can only imagine what 2022 will bring for me. What are you looking forward to in 2022?

Have a happy holiday season.

Sophie.

 

 

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Managing Holiday Stress

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The festive period is a time for joy and celebration, and for many of us it’s a time for family and friends, giving gifts and eating wonderful food. However, for many it’s also a time of increased stress, from shopping, to cooking for the family, there can be a lot to do. Managing Christmas can easily become overwhelming, and it may seem like there is no time to destress. This blog will offer tips and advice on how to minimise stress during the holidays.

While the holidays are usually supposed to be a time for being with family and friends, last year was a little more difficult due to COVID restrictions. As this still might be the case for some families, it is still a major cause of stress for everybody. This added with the pressures of organising the perfect Christmas can be tough. But there are some ways that you can seek comfort and manage stress over this stressful season.

Holiday activities to manage stress

First thing first, get organised! There is so much to do in the lead up to Christmas, you might feel an overwhelming sense of pressure to get everything done in a few short weeks. Especially if you do not have too much time off work. Make a list of everything that needs to be done over the coming weeks. Such as shopping for presents and food, wrapping, decorating the house, and making any holiday preparations. Once you are a little more organised, you will feel that weight lifted knowing that you do have time to complete everything for a perfect Christmas.

Not everybody is lucky enough to have time off over Christmas. If you do, then this is an important time of the year to enjoy spending time with family at home. Even if you do not have a significant amount of time off, you should make time to do holiday activities with them, especially if you have children. It is the perfect time to get the entire family involved in decorating the tree, or making your own decorations. Put on a Christmas music playlist, get the family together and let go a little.

A great creative pasttime is to bake some holiday treats together. Perhaps get the kids to bake some holday treats with you. Even if you live alone, getting involved in some holiday baking or learning that perfect recipe for Christmas day can be almost theraputic if you enjoy being in the kitchen.

Coping with restrictions and loneliness

Of course, we cannot ignore the stress that the pandemic has brought. Unlike last Christmas, we are not yet stuck in another lockdown (fingers crossed!). But with the pandemic still happening and certain restrictions still in place, it can be difficult to spend Christmas with all of your loved ones. This can prove for an extremely lonely and anxious Christmas for some. While you may not be able to spend Christmas with family in person, thanks to social media it is somewhat easier to still be in touch with them. Set aside some time for a zoom call with your loved ones. Perhaps organise a Christmas quiz night or something similar to experience that united holiday feel. Call your friends and wish them happy holidays, you don’t have to spend Christmas completely alone!

If everything is proving too stressful, it may be time to practice some self care. Have a relaxing bath at the end of a long day to wash away the stress. Switch off from the pressures of the holidays for an evening, turn off your phone and have some ‘me’ time. Do something you can shift your focus on like reading a book, or sewing. Practice meditation or yoga to switch off and reset your mind. This way you can think more clearly about the next few weeks.

Regardless of how you are spending Christmas, be mindful of your stress and wellbeing this year. For more tips on managing stress, visit our other blogs.

 

 

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Drug Spiking: Are Women Safe?

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As a female in today’s society, it is an unfortunate fact that you have to be on your guard when it comes to being out at night. With the recent reports of drug spiking being on the rise, women are trying to be more vigilant than ever. And we are all asking the same simple question: Just how safe are women in today’s society?

I’m Sophie, I work for Alison Charles and have taken on this blog to bring some awareness to the dangers of spiking. As well as discussing the issues surrounding drug spiking and women’s safety, I will also be sharing my personal experience with an unprecedented drug spiking that happened to me only a month ago.

What are the dangers of spiking?

It almost goes unspoken, the ritualistic process in which women must take in order to ensure a safe night out. Making sure that you are not walking alone at night, covering your drink at every given moment, or phoning a friend when you get home to let them know you are alive. These precautions which have shockingly become normal to us are vital for our safety. We must be consistently on the lookout for danger. Unable to enjoy a simple night out with friends in case we end up under the influence of GHB or another unwelcome drug.

In a recent survey by The Tab on Instagram, around 23,000 students responded to the question “Since the start of the year, do you believe you have been spiked?”. Of these people, 2,625 answered yes. When asked if they knew someone who had been spiked, 50% (around 12,000 people) also answered yes. The newest issue that we are seeing all over the media now is the use of needles to drug women. There have been multiple reports of girls feeling the effects of spiking with no idea what happened. Only to find a pinprick-type wound later. As women become increasingly aware of their drinks, it seems the culprits are finding new ways to target women with drugs against their will. In my case, this could have been in the almost unheard-of form. A cigarette!

My experience of being spiked

On the 15th of September this year, just a month ago, I was spiked in London. The details I have of that night have been told to me by the people I was with, as I have no recollection of anything whatsoever. I know that I was fine until my vision became very blurry, I felt confused and nauseous. Within minutes I was on the floor, vomiting, convulsing and unconscious. During some of it, my mind was completely aware, but I had no control over my body movements at all. I had paramedics and strangers in the street helping me, I never saw their faces.

After many hours, and trip to the hospital, I was able to get safely home. My mum drove over an hour to find me sat alone and shivering at a hospital. It did not end there, for the next two days I was incredibly sick, dehydrated, and nauseous. The pub I was visiting took no responsibility. Therefore, this has gone completely unsolved, and I am left with a harrowing memory of that night. And now, the added fear of enjoying a night out with friends ever again. Having experienced this, I will forever take drug spiking seriously and try to bring awareness as to how terrifying it can be. I am also horrified at the new information of needles being used, especially with the risks of contracting unwanted diseases or infections.

How to know if you have been spiked

The problem with spiking, and how to stop it, is that it is completely out of a woman’s control. It should not be down to us to stay safe when we are not the culprits. We are just the victims of disgusting, predatorial people whose end goal is both terrifying and sad. With most culprits being male, it should be down to the those around us to help ensure our safety. Make your friends aware. And if you see a woman in trouble, try to intervene or ask if she is safe. As women we can still only do the bare minimum. Stay vigilant, cover your drinks, be mindful of who you are with. Even with all those measures in place it still doesn’t guarantee total safety.

Not everyone is aware of the signs of drink spiking. It can go completely unnoticed until it has already happened. However, if you do notice anything strange about your drink, such as an off smell or taste, let friends or staff know. These are some of the effects that drugs such as GHB (Rohypnol) can have and to be wary of. Remember, if you experience any of these, let someone around you know so you can get adequate help:

  • You have not had a lot to drink, but feel too drunk already
  • Blurred vision or black outs
  • Nausea or vomiting
  • Lack of awareness or confusion
  • Lack of control over body movements
  • Unconsciousness

What can venues do to keep us safe?

At the moment, there is a lot of talk about how local venues can make sure we are safe. How many more cases do there need to be for someone to take it seriously? A petition, started by Hannah Thompson from Glasgow, has been put forward to the government with over 140,000 signatures already. This petition is asking that nightclub venues should legally search everybody on their way in. In addition to this, women up and down the nation have planned “Girls Night In”. This is a day planned for the 27th of October where women boycott nightclubs and other local venues in order to stress just how seriously spiking need to be taken.

A few nightclubs and bars have already acted by some having “spiking strips” behind the bar. These are strips of CYD that analyse your drink and give an indication as to whether it has been tampered with. It picks up drugs such as GHB and Ketamine. However, only a few venues offer these. But they are extremely easy to get hold of, so it might be a good idea to take some with you yourself, just in case. But again, why is this our responsibility? We can only look out for ourselves until somebody steps in.

It is important that we keep raising awareness for the many women who have fallen victim to spiking, so if you want to make others aware, please share. Hopefully one day women will feel safe enough to enjoy a simple drink with their friends without fear.

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Why Menopause Is A Workplace Issue

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Over the course of six blogs, we are looking at Menopause. Why? Because so many women go through it, without understanding the changes, and how they can manifest. I was diagnosed with burnout back in 2011. I realise, with hindsight, that menopause was a major contributing factor to my symptoms and mental state. Are you in a similar situation? We can have a much better transition if we have a better understanding of menopause. We can learn to work with our bodies and find our personal path.

In this blog we will be looking at menopause in the workplace and why it is such an important issue. What needs to change about the attitude towards menopause and symptoms in the workplace?

How menopause affects women in the workplace

Did you know that 13 million women in the UK are going through menopause at any one time? 80% of them are at work? While we all know that menopause physically affects only women, when it comes to the workplace it can affect everybody. In any job where there are female employees present, it should be taken into consideration that the possibility of them having symptoms, while at work, is very high. There are a possible 49 symptoms of menopause, and any number of them can affect productivity and performance at work.

If you think about your current job, and whether you are going through the menopause, would you say you are comfortable in your workspace to cope with it? According to a survey by Forth with Life around 90% of women say that their workplace does not offer any help to menopausal women. 72% say that changes need to be made to accommodate menopausal women in the workplace.

How symptoms affect women in the workplace

If you have experienced menopausal symptoms, then it will be no secret that they can disrupt your daily work life. 41% of those same surveyed women said that their poor concentration and forgetfulness causes them to make mistakes and underperform. Menopause can also cause difficulty concentrating, depression and anxiety during work and employers can easily dismiss that too as underperforming. If your employer has experienced the menopause themselves they may be a little more uncerstanding. However, those who have not been taught how to deal with it can easily misunderstand how serious these symptoms are.

Managing your menopause is a great first step to coping. Finding natural solutions such as ones we have discussed in our Natural VS HRT blogs may really help you. Maybe you have a co-worker going through a similar experience? Could you ask anyone around you for support?

How does this affect you as an employer?

As of 2019 studies show that there is a huge rise in employment in women between the ages of 50 and 64. This is prime time for menopause to be an issue, and although some are choosing to stay in work, many feel as though they cannot cope with the symptoms and stress. This results in possibly leaving work or a rise in absence. One in four women have considered leaving work because of menopause, and according to BUPA around 990,000 already have. If a woman quits work due to unmanageable symptoms it will cost the company money. Replacing an employee can cost anywhere between 90% – 200% of what it originally cost to pay that employee. For exmaple, if they earned say £25,000, that could cost anywhere up to £50,000. This is before taking into consideration other elements such as:

  • Expertise, skills and experience lost
  • Recruiting, interviewing and training a new employee
  • The client relationships they built
  • Cultural impact
  • Loss of productivity

What can you do as an employer to help?

When it comes to the wellbeing of women in the workplace, topics such as menopause should be taken seriously. Simply talking about menopause, raising awareness to all employees and normalising it is extremely helpful. Especially when employees might feel embarrassed to address it or made to feel like it is a taboo subject. In addition, here are some things employees can introduce to better the help and understanding of menopause in the workplace:

  • Training for all line managers
  • Support groups
  • A safe place to talk in the office
  • A quiet rest area
  • Flexible work hours and shift arrangements
  • Facilities for physical symptoms such as showers, fans and clean bathrooms
  • Introduce a menopause policy

The government are currently investigating a manifesto for menopause at work. This was put forward by the CIPD in order to bring more attention to the lack of awareness and support surrounding menopause in the workplace. Bringing a menopause policy into organisations would ensure the wellbeing of employees, and help shed the negative talk surrounding it.

If you would like to stay ahead of the curve and think about your wellbeing strategy to incorporate a menopause policy now, contact Alison Charles, Wellbeing Consultant:

Tel: 07768 493157

Office: 020 3290 3157

Email: alison@alisoncharles.co.uk
Twitter: @alisonjcharles
LinkedIn: Alison Charles
Facebook: Alison Charles: Wellbeing in the Workplace

 

 

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Chronic Fatigue

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Why talk about Chronic Fatigue?

Today let’s talk a bit about chronic fatigue, what it is and how you can manage it. We spoke to Dan Thompson from Southend Acupuncture to hear his perspective on chronic fatigue and how you can include acupuncture and exercise in your routine to help with symptoms. Chronic Fatigues is very akin to Long Covid and many of the things that help chronic fatigue also have been found to help Long Covid.

I burned out in 2011. When I came back to work I knew I was really struggling to concentrate, but I did not know why. I felt tired and really struggled to concentrate. Luckily the works doctor spotted that all was not well and sent me to St Thomas Hospital for an assessment. I had a chronic fatigue syndrome called Fibromyalgia. Finally everything I was feeling made sense. From here I embarked on a journey of discover, recovery and resilience.

What is chronic fatigue?

Chronic fatigue syndrome is a long-term illness and is very common. There is an estimated 250,000 people who are affected by chronic fatigue syndrome in the UK alone. It usually develops between the ages of 20-40, and it is recognised more in women. It is recognised by a case of extreme tiredness that is not relieved through bed rest and is not related to any underlying medical condition. Although the main symptom is fatigue, that isn’t the only common symptom. Other symptoms can include:

  • Poor concentration
  • Brain fog
  • Pain in joints and muscles
  • Headaches
  • Sleeping problems such as insomnia
  • Extreme tiredness

A range of different symptoms means there is no one way to treat or manage chronic fatigue, it cannot be generalised. It is very different for each individual, therefore dealing with the symptoms needs a flexibility and combination of things in order to help with the illness.

How can you manage chronic fatigue?

When figuring out the best solution to dealing with chronic fatigue symptoms, there are a lot of factors to think about. You must of course take into consideration your nutrition and diet, hereditary factors, constitutional factors and emotional factors. These all contribute to long term chronic fatigue syndrome. Additionally, trauma can be a trigger. Trauma triggers a physical response, and this can result in your body going into a fight or flight response.

When dealing with a negative emotion or unresolved trauma, our bodies will naturally go into a fight/flight state. This is where the sympathetic nervous system is triggered, starting a whole host of chain reactions throughout the body. The brain sends a trigger through the nervous system and our adrenal gland will produce adrenaline and noradrenaline. This can induce an increased heart rate, muscle tension, sweating and shallow breathing. These responses are actually vital to how we learn to cope with uncomfortable or negative situations. The fight or flight response is part of our body telling us when we are in danger and preparing us to act on it. We tend to react with the options of fleeing, freezing or fighting, hence the name “fight or flight.”

However, our body cannot always tell when a threat is real or not, so even if there is not any actual danger we still respond in this way. Some people have a little more sensitivity to these situations, such as those with anxiety, PTSD or in this case, Chronic Fatigue Sydrome, which is why the fight or flight response is triggered more than usual.

How can acupuncture help?

Acupuncture can actually help regulate your fight or flight. By putting a needle into the right pressure point it triggers our rest response right away (The opposite of fight or flight). By having regular treatments to help regulate the fight or flight, your body will soon start regulating your other organ functions and bringing a natural order of health. It improves your sleep pattern, energy and also your mindset. By having a healthy mindset you gain more clarity and focus, and in turn brings that back to you wanting to do more exercise despite feeling like you couldn’t due to chronic fatigue. By opting to do acupuncture and exercise regularly your metabolism improves, making you want to eat the right food. All of these are subtle changes that day to day will push you towards feeling better.

Treatment is carried out with Acupuncture, based on the symptoms that are demonstrated. The needles will be used at different points at different times based on presentation, and, as all symptoms can present themselves differently, they will be used whenever or wherever required during the session.

What exercise can you do?

As muscle pain and joint pain are present in chronic fatigue, doing muscle or joint heavy exercise probably not possible. Start by walking, and it doesn’t have to be a mile long walk every day. Maybe start out with a walk around the block at first depending on how you feel! A couple of days later you could go a little further. The more you do it the better you will feel. But remember not to push yourself too far, you do not want to hit that wall of tiredness again. It is your personal journey, it is up to you to find your limits and have total control over feeling better.

For someone with chronic fatigue, just simply getting out of bed can feel too difficult. But once you do, and you take that first step to becoming more active you will feel a whole lot better. It is entirely possible to do that, and once you start to do more physical things such as walking on a regular basis, you will notice the increase in energy and motivation that you have.

What about Pilates or Somatic Movement?

I tried Pilates. It is a gentle form of exercise that can help the pain in the joints and muscles. I started slowly at first, and to be honest it really did not feel like I was doing much. Pilates is a very deep muscles level exercise but this only really becomes apparent as you become more connected with your body and more experienced at the movements.  The more I did the better I felt, the better I felt the more I did. More recently I discovered Somatic Movement and have chosen Somatic as the movement that I teach others. It is absolutely fantastic at helping regain control of the body and dissipate stuck stress.

It’s important to remember that chronic fatigue does not come on overnight, and neither does recovery. It will take time to recover, it is a marathon not a sprint! As long as you are feeling like you are on the right track to feeling better in yourself then you are on the right track. Just take one step at a time!

Thank you to Dan Thompson from Southend Acupuncture for sharing his expertise with us. If you would like to know more about acupuncture and Chinese medicine, you can visit Dan’s website or contact him here.

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Menopause – Natural vs HRT Part 1

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menopause

Over the course of six blogs we are looking at Menopause. Why? Because so many women go through it, without understanding the changes, and how they can manifest. I was diagnosed with burnout back in 2011. I realise, with hindsight, that menopause was a major contributing factor to my symptoms and mental state. Are you in a similar situation? We can have a much better transition if we have a better understanding of menopause. We can learn to work with our bodies and find our personal path.

In this blog we’re talking about natural ways to deal with menopause vs HRT. We spoke to natural menopause expert Sarah Davison.

What is HRT and Natural Therapy?

How much do you really know about treatment in menopause? It is safe to say that there is a lack of education when it comes to why, when and what different remedies we can use for managing menopause symptoms. Menopause tends to blindside women when it hits because they know very little about it. So what is HRT? HRT (Hormone Replacement Therapy) simply replaces the oestrogen and progesterone that our bodies are no longer producing so much of with synthetic substitutes. It’s best known for managing hot flushes, night sweats and mood swings. There are many forms of HRT such as tablets, skin patches or gel. These can only be prescribed by a doctor.

 

However, according to the Women’s Health Concern (the patient arm of the British Menopause Society) 95% of women would rather try natural alternatives over taking HRT. Although not risk free, it is most likely because there are fewer risks involved in natural treatment. It could also be that as menopause is a natural process, women like to get through it with natural or alternative medicine. Natural remedies do not replace hormones like HRT does, but instead relieve symptoms by balancing the hormones at their new lower level. Types of natural medicines for managing menopause symptoms include Herbalism, Chinese Medicine, Homeopathy, Ayurveda and Naturopathy.

How do people feel about HRT?

The main concerns women have surrounding HRT are the risks and side effects that could possibly derive from it. Side effects can be anything from migraines to weight gain, thought the newer bio-identical hormones delivered through creams and patches are gentler on the system. It can take a little while to find the right dosage for an individual.  How your body reacts to it is important when deciding whether to carry on with the treatment.

When deciding to go down the path of HRT, a GP will take into consideration a persons medical history, such as high blood pressure, blood clots, liver disease and previously having or being at high risk of breast cancer. Although a very rare occurrence, HRT has been linked to women developing breast cancer. Many women are scared off by these risks, but with good professional advice it can be a solution to managing menopause symptoms. HRT is a generalised medication. A single solution for a possible 49 different symptoms. It is not tailored to the individual, meaning that it may help some symptoms and not others.

Are there risks in natural therapy?

Just like HRT, natural medicine can be very hit and miss without professional guidance. While many women opt for natural solutions to manage symptoms, it could take some trial and error to find exactly what it is we need. How many of you have turned to google when looking? Who has self-prescribed evening primrose oil or  some herbal remedies? However, what works for one woman may not work for another, and so much trial and error could ultimately end up making symptoms worse or lead to women giving up and turning to HRT. For instance, there are 551 possible homeopathic medicines for hot flushes alone. Finding the right one involves a complex case-taking process by a professional homeopath.

A professional practitioner can help you find the right solution for your symptoms. Sarah offers a deeper look into homeopathy for menopause on her website, which you can access here. https://thrivehomeopathy.com/homeopathy-for-menopause/

Unfortunately I had not met Sarah when I started with my perimenopausal symptoms. I did not try over-the-counter medication. I went to Neal’s Yard in London, and they put together a herbal remedy for me, based on my symptoms. Not quite as tailored as Sarah’s offering, but I was lucky, it helped me manage my hot flushes. And when they came back, following and oophorectomy, I consulted with Sarah who dealt with them homoeopathically.

The importance of the liver in menopause

Another thing we must take into consideration when looking to treat menopausal symptoms is the function and state of our other organs. Menopause symptoms are not always caused by a drop in sex hormones, some can be caused by issues with tired adrenal glands (which produce our stress hormones), a congested liver, a low thyroid or an unhappy gut.

The liver is something that can greatly affect the way our bodies function during menopause. For example, if someone has spent their life not looking after their liver, perhaps consuming too much alcohol and sugar, then it can cause issues such as fatty liver. The liver gets rid of old oestrogen, it’s like the dustbin of the body. If it is not working properly, then it will retain that old oestrogen and exacerbate the hormonal imbalance, making symptoms harder to manage. This is why seeing a professional, perhaps a homeopath like Sarah, is really beneficial towards managing menopause properly.

There are pros and cons to both conventional and alternative treatment, and the different options each one offers. Being educated and informed is vital to making the right decision for our own bodies. We don’t need to suffer!

Thank you to Sarah Davison for the contribution and information. Sarah can be reached at thrivehomeopathy.com.

Sarah offers a free perimenopause assessment that allows you to check how many of the 49 possible symptoms you have. Click here to take the assessment. You do not have to suffer alone! You can also follow her on social media at @naturalmenopauseexpert

Next time we will be looking at menopause from an acupuncturists point of view.

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Menopause and Stress

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Over the course of six blogs we are looking at Menopause. Why? Because so many women go through it, without understanding the changes, and how they can manifest. I was diagnosed with burnout back in 2011. I realise, with hindsight, that menopause was a major contributing factor to my symptoms and mental state. Are you in a similar situation? You can have a much better transition if you have a better understanding of menopause. You can learn to work with your body and find our personal path. I wish I knew then what I know now, and I wish I had met Sarah when I first started experiencing symptoms. My experience would have been very different. Your experience, if you are not post menopause already, still can be.

How should we deal with stress during menopause and what are the effects it has on symptoms? We spoke to natural menopause expert Sarah Davison to understand what menopause is, how to prepare for it and how to manage symptoms.

Why is menopause so stressful?

Menopause can be a very stressful time in a womans life. Coping with all of these mental, emotional and physical changes is difficult enough. It is not just the transition through menopause that is stressful. Menopause comes at a time in your life when you have a lot of stress for other reasons.

At the age when menopause hits there are also a lot of other factors contributing to how we deal with it.  Women do it all. We have children, raise them and care for them. We have to deal with the stress and loss of them leaving home when the time comes. Some women have children later on in life, so can you imagine dealing with young children and perimenopause at the same time? Another responsibility that seems to naturally fall on women at this age besides looking after children, is the possibility of looking after sick or dying parents or relatives. As you could imagine, or even have experienced, all of these responsibilities weighing on you can be overwhelming. Especially if you’re trying to balance work too!stress

Did you know that certain other organs besides the reproduction ones also have a part to play in menopause? As your ovaries are slowing down the production of progesterone and oestrogen, your adrenal glands (that produce the stress hormones) take over and produce those hormones. Your body is designed for survival, and will always put that first above anything else. This means that while your adrenal glands are producing a lot of stress hormones they can’t produce a sufficient amount of sex hormones.

So there is an overlap between symptoms of adrenal fatigue, which results from chronic stress, and symptoms of perimenopause. Such as exhaustion, depression, weight gain, insomnia, low sex drive, digestion problems and back pain.

Managing stress

There are plenty of ways to manage stress, even in menopause, such as simple breathing exercises or meditation. It’s also a good idea to make sure your body is getting the right nutrition. This is different for everyone. Find a nutritional specialist if you need help finding out what is right for you. Perhaps monitor how much sugar you are consuming, and get a sufficient amount of protein.

Exercise is a great way to reduce stress. However, if you overdo exercise you can release too much cortisol. Hard exercise is not for those with adrenal fatigue – it will make it and your menopause symptoms worse! Everything in moderation. Go for moderate exercise. Make sure you do something you love too. It can be a nice walk, a bit of gardening,  or maybe dancing is more you groove? Anything that gets you moving on a regular basis.

Thank you to Sarah Davison for the contribution and information. Sarah can be reached at thrivehomeopathy.com.

Sarah offers a free perimenopause assessment that allow you to check how many of the 49 possible symptoms you have. Click here to take the assessment. You do not have to suffer alone!

Over the next few weeks we will be exploring the other elements of menopause.

  • Taboo and Ignorance
  • Natural VS HRT
  • Menopause in the Workplace
  • The Hidden Gift of Menopause

 

 

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Menopause – Taboo and Ignorance

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Why are we talking about menopause

Over the course of six blogs we are looking at Menopause. Why? Because so many women go through it, without understanding the changes, and how they can manifest. I was diagnosed with burnout back in 2011. I realise, with hindsight, that menopause was a major contributing factor to my symptoms and mental state. Are you in a similar situation? We can have a much better transition if we have a better understanding of menopause. We can learn to work with our bodies and find our personal path.

Why is the menopause such a taboo subject? Is it the lack of accessible education and information, albeit that there is an abundance of information if we look online? We spoke to natural menopause expert Sarah Davison to understand what menopause is, how to prepare for it and how to manage symptoms.

Stigma

There has always been somewhat of a stigma around talking about women’s bodies, and even more so when it comes to menopause. Perhaps, in a modern world, certainly in western civilisation, everyone strives to hold on to youth and no one wants to talk about aging. The word alone can be fear inducing to women, and even more so to men!

I was watching Breeders on TV the other day, and this was illustrated so beautifully. (Warning spoiler alert if you have not finished watching the series yet!) Ally, the main character is 42 and thinks she is pregnant. She is not sure she really wants another baby. She goes to see the doctor, only to find out that she is perimenopausal, which can give a false positive on a pregnancy test. Ally says she feels like an empty husk, mourning the baby that will unlikely never be born. She becomes depressed and start behaving erratically. It’s an important stage of our lives as women. We need information before we hit menopause, so that we understand what is happening and how to deal with it. What are our choices? We will talk a about treatment in more depth in a later blog.

Ignorance in the workplace

It is estimated that around 13 million women in the UK are currently going through the menopause at any given time. Around 80% will be in work. 81% of women have noticeable menopause symptoms. That means around 8.4 million women are dealing with symptoms while working! Employers should start thinking about providing help and support to employees as they go through menopause. It is not just women that need education and information but everyone around them too. Some women do not even know that they are experiencing menopausal symptoms. In our experience many, if not all women feel like they are unable to talk about menopause at work. The taboo needs to be broken!

Hot flush?

Have you ever sat in a meeting having a hot flush and a colleague said something about you looking embarrassed or made a funny comment about heat? I have experienced exactly that! This is why more education is required in the workplace, to help others comprehend some of the symptoms and be more understanding and supportive. I learned to make a joke before anyone else could comment, but I should not have had to do that.

Symptoms

There can be many symptoms during menopause. Some of those symptoms can include anxiety, stress and physical and cognitive symptoms that can interfere with our ability to work. For me it was hot flushes, feeling like I had an axe through my head and going to get something and then forgetting what it was I had gone to get, or forgetting a name or a word. Perhaps, if we had more information at a younger age, it would give us time to prepare. Even the medical profession needs more education. My GP did not even consider or discuss the possibility that I could be experiencing symptoms of menopause when I was diagnosed with burn out. While it might not have been the full story it was certainly a contributing factor.

Why don’t we talk about it?

There is a massive lack of knowledge and misinformation surrounding menopause. Women are unlikely to be given literature about it. Completely uneducated and unprepared, most women end up doing their own research to find more information. For instance, we get education around periods, pregnancy and the pill, so why not later life stages?

Clinically Speaking

Clinically speaking, the menopause is just one day. The day that falls a year after you had your last period. Did you know that? For around 2-14 years, women may have what is called perimenopause symptoms. Did you know there are as many as 49 possible symptoms you may experience? With the millennial generation now hitting 40 they are going into perimenopause without even knowing or recognising the symptoms. Perhaps you can help them by sharing this post!

Thank you to Sarah Davidson for the contribution and information. Sarah can be reached at thrivehomeopathy.com.

Sarah offers a free perimenopause assessment that allow you to check how many of the 49 possible symptoms you have. Click here to take the assessment. You do not have to suffer alone!

Over the next few weeks, we will be exploring the other elements of menopause.

  • Stress
  • Natural VS HRT
  • Menopause in the Workplace
  • The Hidden Gift of Menopause
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