Desk Jobs Are the New Silent Killers

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 Here’s What Sitting Is Really Doing to You

You don’t need another lecture about posture. You know sitting all day isn’t great.

But what if I told you that sitting for hours at a desk is quietly rewiring your brain, numbing your body’s internal GPS, and setting the stage for chronic pain that no massage, foam roller or standing desk will truly fix?

Welcome to the world of “sitting disease”.

It’s not just about slouching. It’s about stagnation. When you sit for long periods, especially under stress, your body stops processing movement cues the way it’s designed to. Your proprioception (the brain’s map of your body in space) starts to fade. Fascia – the connective tissue that supports every muscle, bone and organ – becomes dehydrated, sticky, and restricted. Over time, this creates stiffness, pain, and that all-too-familiar sense of being “trapped” in your own body.

And no, a gym session after work doesn’t undo it.

The body isn’t built for extremes – 9 hours of sitting followed by a 30-minute HIIT class isn’t balance. It’s confusion.

This used to be my normal. Back-to-back meetings. Desk lunches. Adrenaline-fuelled productivity. I remember the moment I realised I couldn’t turn my neck fully to the left. It had crept in slowly, unnoticed, until one day I simply couldn’t reverse my car properly. My fascia had literally locked me into a pattern of tension.

That was my wake-up call.

We treat pain as the problem, but it’s actually the messenger. And sitting? Sitting is like putting the body on mute – until the message turns into a scream.

So what can you do if your job keeps you desk-bound?

You start small, and you start from the inside.

This is where clinical somatic movement comes in. It’s not stretching, or exercise. It’s a re-education – teaching your nervous system to switch off chronic muscular tension from within. Think of it as restoring the signal between brain and body, so you stop defaulting to old patterns and actually move better.

I teach this work because I’ve lived the before-and-after. Because I know the frustration of trying everything and still waking up stiff, sore, and tired. And because I want to offer something more effective than a standing desk and a few glute bridges.

If your body feels stuck, if your pain feels unexplained, if you’ve started to believe this is just how it is now… it isn’t. You haven’t failed. You’ve just never been taught how to truly listen to the language your body speaks.

And once you learn it, everything changes.

 

 

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Pain Is a Language – And Most People Are Illiterate

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Pain is your body speaking. And the truth is – most people don’t know how to listen.

We treat pain like a nuisance. An interruption. An enemy to silence with pills, distractions, or pushing through.

But what if pain isn’t just a problem? What if it’s a message?

The Body’s Cry for Help

Pain doesn’t show up uninvited. It arrives when something’s off.
It’s the body waving a flag and saying, “I’m not okay. Something needs to change.”

But instead of responding with curiosity, we usually respond with frustration.
We ignore it, numb it, fight it…
And in doing so, we miss the opportunity for healing.

We become illiterate in our own nervous system.

We were never taught how to read the body’s signals.
No one showed us how to decode tight shoulders, jaw clenching, shallow breath, or that gnawing ache in the lower back after a long day at the desk.

Instead, we were taught to “crack on.”
>To be tough.
>To work harder.
>To take painkillers and keep going.

And honestly, I get it.

I Used to Be Fluent in Numbing

A few weeks ago, I caught myself doing exactly what I coach others not to do.

I was going through one of those relentlessly stressful periods – work deadlines, family demands, no space to exhale. I could feel the familiar signals creeping in: shoulder tension, shallow breathing, waking up at 3am with my mind buzzing.

But did I stop? Nope. I cracked on.

Because even I forget sometimes.
Even though I teach this stuff.
Even though I know better.

Eventually, I hit pause, stepped into my garden studio, lay down on my mat, and gave myself the space to listen. To move slowly, breathe deeply, and let my body speak.

And within minutes, it told me everything I’d been ignoring.

The pain wasn’t random.
It was intelligent.
It had a message.

What Somatic Movement Taught Me

Somatic movement changed everything for me – not because it’s flashy or intense, but because it teaches fluency in the language of pain.

It invites you to tune in, not tune out.
To become curious, not fearful.
To move with awareness, not resistance.

It’s not about fixing the body.
It’s about understanding it.

Because once you can interpret the signs – the tightness, the fatigue, the stiffness – you can respond rather than react.

You can restore ease before it becomes a crisis.

Are You Ready to Learn the Language?

Pain doesn’t mean you’re broken.
It means your body is trying to have a conversation.

The question is – are you listening?

If you’re ready to stop translating pain as “weakness” or “inconvenience” and start seeing it as information, I’d love to help you.

In my Somatic Movement classes, I’ll teach you how to tune in to your body’s wisdom – to understand what it’s really saying, and what it actually needs.

Because fluency in your body’s language?
That’s not just wellness.
That’s power.

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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Why Everything You Know About Pain Relief Is Wrong

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Let’s be real: the wellness industry thrives on your pain. It bombards you with expensive massages, painkillers, and “miracle” treatments, convincing you that relief comes from external solutions. But here’s the truth they don’t want you to hear—your body already holds the key to healing itself. The secret? Somatic movement.

Forget the pills, the overpriced physiotherapy sessions, and the endless cycle of treating symptoms instead of root causes. Science shows that your brain can rewire itself to release pain, tension, and chronic discomfort. And yet, most people remain stuck, unknowingly reinforcing their suffering. The good news? You can break free—if you’re willing to unlearn everything you’ve been told about pain relief.

Why Everything You Know About Pain Is Wrong

Most people think pain means something is broken. Doctors prescribe medication, physiotherapists stretch you out, and wellness influencers sell you trendy gadgets that “fix” your body. But pain is often a signal from your nervous system, not a permanent condition. It’s your brain screaming, “Hey, something’s off!” The problem is, most treatments silence that voice instead of addressing the deeper issue: muscle tension patterns trapped in your body’s memory.

This is where somatic movement comes in. It reprograms your brain to release tension at the source, rather than numbing symptoms. Unlike passive pain relief treatments, somatic practices give you back control over your own body—no expensive subscriptions, no dependency on external interventions.

The Science the Pain Industry Ignores

Somatic movement isn’t just woo-woo wellness talk—it’s backed by neuroscience. It works by engaging neuroplasticity, your brain’s ability to reshape itself. Slow, intentional movements activate the sensory-motor system, allowing muscles to let go of long-held tension patterns.

One of the core techniques, pandiculation, resets muscle tone in a way that stretching simply can’t. Coined by Dr. Thomas Hanna, this method actively retrains your brain to stop unconsciously clenching muscles. Studies confirm that this process not only reduces chronic pain but also lowers cortisol (the stress hormone that fuels tension) and increases vagal tone, activating the body’s natural relaxation response.

Even elite performers rely on somatic practices. Celebrities like Jennifer Aniston, Lady Gaga, and Novak Djokovic have all used techniques like Feldenkrais and Hanna Somatics to stay pain-free and enhance performance. If it works for them, why not you?

Somatic Self-Care: 6 Daily Rituals to Take Back Control

If you’re tired of relying on external solutions that don’t last, here’s how to take charge of your own pain relief — no doctor’s note required.

1. Stop Holding Your Breath—It’s Making You Stiff

Most people breathe like they’re in a constant state of stress – shallow, tight, and restricted. This not only signals danger to your nervous system but also fuels tension in your muscles.

Try this:

  • Inhale deeply through your nose, filling your lungs fully.
  • Exhale slowly through your mouth, letting your body relax.
  • As you breathe, consciously soften your shoulders, jaw, and belly.

Doing this for just five minutes a day can retrain your nervous system to stop holding tension like a vice grip.

2. Ditch Static Stretching—Try Somatic Movement Instead

Traditional stretching only elongates tight muscles temporarily—it doesn’t teach your brain to stop clenching them in the first place. Instead, slow, intentional movements reset muscle tone from the inside out.

Try this:

  • Lie on your back or stand with feet hip-width apart.
  • Slowly roll your head from side to side, noticing any stiffness.
  • Gently sway your body, allowing your hips to soften.
  • Experiment with small, controlled movements rather than forcing deep stretches.

Within a few minutes, you’ll notice your muscles releasing—without pain, strain, or force.

3. Self-Massage for Pain Relief: Because Your Fascia Is Suffocating You

Your fascia—the web-like connective tissue around your muscles—gets stiff when you sit too much, stress out, or ignore movement. This leads to knots, pain, and stiffness that won’t go away with stretching alone.

Try this:

  • Use a foam roller, massage ball, or even your hands to apply pressure to tight spots.
  • Breathe deeply as you work through tension areas.
  • Hold pressure on sore spots for 30 seconds, allowing them to release.

Regular self-massage hydrates tissues, improves circulation, and undoes years of built-up stress in minutes.

4. Get Your Feet on the Ground—Literally

Walking barefoot on natural surfaces stimulates thousands of nerve endings in your feet, resetting your nervous system and improving balance. Even science backs this up—grounding has been shown to reduce inflammation, lower stress hormones, and improve sleep.

Try this:

  • Stand barefoot on grass, soil, or even indoors with your feet flat.
  • Take deep breaths, visualizing yourself grounding into the Earth.
  • Feel the subtle shifts in weight and balance in your body.

This practice rewires your nervous system for relaxation, helping your body release unnecessary tension.

5. Move or Rust—Why Mobility Is Non-NegotiableA lady demonstrating the cat-cow movement, a simple move to help ease stiffness for pain relief

A stiff body isn’t just about ageing—it’s about lack of movement. The less you move, the more your muscles tighten up. Mobility work keeps your joints lubricated, your muscles fluid, and your body pain-free.

Try this:

  • Focus on gentle spinal movements like cat-cow.
  • Perform slow hip circles to release stiffness.
  • Rotate your shoulders and wrists to improve joint flexibility.

Rather than forcing extreme stretches, these movements restore natural range of motion without injury. This is why my somatic movement clients end up with lessened pain relief – due to the slow, natural movements I teach them.

6. Gratitude Is a Nervous System Hack

Pain feeds on frustration. The more you resent your body, the worse it feels. Neuroscience proves that practicing gratitude lowers stress hormones and boosts dopamine, helping your body shift out of survival mode.

Try this:

  • At the end of the day, take a moment to thank your body.
  • Instead of fixating on pain, acknowledge where your body supported you.
  • Notice any small victories—mobility, strength, or simply making it through the day.

Shifting your mindset from frustration to appreciation can reprogram your nervous system for healing.

Alison teaching somatic movement to clientsThe Truth About Pain Relief: You Have More Power Than You Think

Pain doesn’t have to define your life. The wellness industry profits off the belief that pain relief comes from external sources, but science and experience prove otherwise. Your brain, body, and nervous system already possess the ability to release pain—if you give them the right input.

Instead of outsourcing your health, take back control with somatic self-care. Start today, start small, but most importantly—start believing in your body’s ability to heal.

Don’t let pain or 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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Somatic Self Care

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In the hustle and bustle of modern life, it’s easy to lose touch with our bodies. We sit at desks for long hours, deal with stress, and often neglect the very vessel that carries us through our daily activities. This imbalance can lead to chronic pain, tension, and a general sense of discomfort in the body. However, scientific research suggests that somatic movement can be a powerful tool for alleviating pain and restoring balance.

The Science of Somatic Movement

Somatic movement is based on neuroplasticity—the brain’s ability to rewire itself. When we engage in slow, conscious movements, we activate the sensory-motor system, allowing the brain to release habitual patterns of tension stored in the muscles. This is known as pandiculation, a term coined by Dr. Thomas Hanna, a leading figure in the field of somatics. Unlike passive stretching, pandiculation actively resets muscle tone, improving flexibility and reducing pain.

Neuroscientific research supports this approach. Studies have shown that somatic practices can reduce cortisol levels, the stress hormone linked to muscle tension, while increasing vagal tone, which activates the parasympathetic nervous system—the body’s natural relaxation response.

Several high-profile individuals have turned to somatic practices for relief and performance enhancement. Jennifer Aniston, Lady Gaga, and Novak Djokovic have all credited somatic techniques such as Feldenkrais and Hanna Somatics for improving their flexibility, reducing stress, and preventing injuries. These practices are also widely used in professional dance and athletics for their ability to retrain movement patterns and optimise performance.

As a stress management coach and somatic movement teacher, I believe that integrating somatic self-care into daily life can create profound, lasting change. Here are some simple yet powerful rituals that can help you cultivate a pain-free life.

1. Mindful Breathing to Release Tension

Breathing is something we do every day without thinking, yet it holds immense power over our physical and mental state. Research has shown that diaphragmatic breathing activates the vagus nerve, which helps regulate the nervous system and reduces muscle tension.

How to do it:

  • Sit or stand comfortably with a tall spine.
  • Close your eyes and take a deep breath in through your nose, allowing your lungs to expand fully.
  • Exhale slowly through your mouth, letting go of any tension with each breath.
  • As you breathe, focus on relaxing areas that may feel tight, such as your shoulders or belly.

Practising this for just 5–10 minutes a day can help reduce tension and improve overall body awareness, setting the stage for a pain-free day.

2. Gentle Somatic Movements to Ease Chronic Pain

Somatic movement involves slow, conscious movements that retrain the brain to release tension patterns. Studies in neuroscience have demonstrated that slow, intentional movement activates proprioception—the body’s ability to sense itself in space—leading to better coordination and pain relief.

How to do it:

  • Begin by lying on your back or standing with feet hip-width apart.
  • Close your eyes and check in with how your body feels. Are there areas of discomfort or stiffness?
  • Start with gentle neck rolls, moving your head in a circular motion, first one direction and then the other.
  • Progress to shoulder rolls or a gentle sway from side to side, allowing your hips and pelvis to soften.
  • Explore movements like pelvic tilts or spinal undulations to restore natural mobility.

These simple, intentional movements can help alleviate tension, improve circulation, and enhance neuromuscular control—essential for maintaining a pain-free body.

3. Self-Massage and Myofascial Release

Fascia is the connective tissue that encases muscles and organs. Research has shown that prolonged stress and inactivity cause fascia to become stiff and restrictive, leading to pain and limited mobility. Self-massage and myofascial release techniques help restore elasticity and blood flow.

How to do it:

  • Massage areas that feel tight, such as the neck, shoulders, and lower back.
  • Use a foam roller, massage ball, or even a tennis ball to apply steady pressure on tension points.
  • Breathe deeply and allow the muscles to relax under the pressure.
  • If familiar, incorporate techniques like trigger point release or acupressure.

Regular self-massage can improve tissue hydration, reduce inflammation, and release stored tension in the body.

4. Grounding Practices for Stability

Grounding techniques reconnect us with the Earth’s electromagnetic field, which has been linked to reduced inflammation, improved sleep, and lower stress levels in scientific studies. Walking barefoot on natural surfaces can also stimulate the thousands of nerve endings in the feet, promoting better balance and circulation.

How to do it:

  • Stand barefoot on the ground, preferably on grass or soil.
  • Close your eyes and take deep breaths, feeling your feet pressing into the Earth.
  • Visualise roots growing from your feet, anchoring you with a sense of stability and calm.
  • If indoors, sit with feet flat on the floor, imagining the same grounding energy.

Grounding practices have been shown to lower cortisol levels and regulate the autonomic nervous system, promoting relaxation and reducing physical discomfort.

5. Somatic Stretching and Mobility Practices

Mobility exercises improve joint lubrication, flexibility, and prevent stiffness. Unlike static stretching, mobility work focuses on controlled movement to enhance range of motion without overstressing the muscles.

How to do it:

  • Focus on key areas of tension, such as the hips, hamstrings, and lower back.
  • Perform dynamic stretches like cat-cow, seated forward bends, and thoracic rotations.
  • Avoid forcing movements—gentle stretching is the key to avoiding overstretching or injury.
  • If possible, incorporate yoga or Pilates for both strength and flexibility.

Regular mobility training keeps the body agile and resilient, reducing the risk of pain and injury.

6. Gratitude for Your Body

Studies have shown that practising gratitude can reduce stress hormones and increase dopamine, the brain’s feel-good chemical. Instead of focusing on pain or limitations, shifting to appreciation for the body’s capabilities can create a positive feedback loop in the nervous system.

How to do it:

  • Each morning or before bed, take a few moments to bring awareness to your body.
  • Acknowledge and thank your body for carrying you through your day.
  • Focus on small victories, such as how your body supported you, healed, or moved with ease.

This simple practice can shift your mindset and improve overall well-being.

 

Somatic self-care is not just a quick fix but a powerful, science-backed approach to long-term well-being. By incorporating mindful breathing, gentle movement, self-massage, grounding, and mobility work into your routine, you can rewire your nervous system, release chronic tension, and cultivate a pain-free life.

The key to lasting relief lies in listening to and caring for your body daily. So, take a moment to tune in, nurture yourself, and give your body the care it deserves. Your future self will thank you for it.

Want to try Somatic Movement for yourself with me?

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 Somatic Movement Discovery Call

You can also read more of my blogs on various wellbeing, stress management and somatic movement topics here.

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Why Your Lifestyle is Sabotaging Your Success

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Let’s cut through the noise: if you’re exhausted, unfocused, and constantly playing catch-up at work, it’s not because you’re “too busy”—it’s because you’re making terrible lifestyle choices.

As a stress management coach, I see it all the time. High-achieving professionals wearing burnout like a badge of honour, guzzling caffeine instead of water, skipping meals in favour of “powering through,” and staying up late scrolling LinkedIn, pretending it’s “networking.”

And then, they wonder why their brains are fried, their bodies are sluggish, and their productivity is in the gutter.

If you want to stop running on fumes and perform at your peak, it’s time for a serious reality check. Here’s how you’re wrecking yourself—and what to do instead.

1. Your Diet Sucks (And It’s Destroying Your Brainpower)

Think you can fuel a high-performance lifestyle on caffeine, sugar, and whatever sad office snack is lying around? Think again.

Every time you grab ultra-processed food or food full of sugar, you’re actively reducing your cognitive function. Your brain needs real fuel—protein, healthy fats, and slow-releasing carbs—to keep you sharp and focused.

Fix It:

  • Ditch the sugar crashes. If you are a breakfast person, start your day with protein and fat (eggs, Greek yoghurt, nuts, overnight oats) instead of processed carbs.
  • Stop treating coffee as a meal. Hydration is key—your brain needs water, not just espresso shots.
  • Eat like your success depends on it. Because it does. Balanced meals keep energy, productivity and concentration levels stable.

2. You’re Too “Busy” to Exercise – And It’s Killing Your Performance and Productivity

If you think skipping workouts gives you more time to work, you’re delusional.

Exercise isn’t just about looking good—it’s about thinking fast, reacting well, and staying mentally sharp. A sedentary lifestyle slows your brain function, making you sluggish and easily overwhelmed. And no, pacing during Zoom calls doesn’t count.

Fix It:

  • Make movement mandatory. Short on time? A 20-minute walk in the fresh air is still better than nothing. Stop making excuses.
  • Break up your day. Sitting for 8+ hours straight is a cognitive death sentence. Get up. Stretch. Move.
  • Pick something you actually enjoy. Hate the gym? Fine. Try boxing, hiking, or even dancing in your kitchen. Just move your damn body.

3. You’re Treating Sleep Like an Afterthought (And It Shows)

If you’re “proud” of how little sleep you get, congratulations—you’re sabotaging your own success. Sleep deprivation slows reaction times, reduces focus, and increases stress hormones, making you an inefficient, irritable mess.

Yet, professionals act like sleeping is optional. It’s not. It is the most underrated productivity hack in existence.

Fix It:

  • Stop treating Netflix as a bedtime routine. Screen time kills melatonin production. Read a book instead.
  • Set a bedtime like an actual adult. You wouldn’t show up late to work, so why treat your brain with less respect?
  • Power naps = secret weapon. But keep them under 30 minutes, or you’ll wake up more useless than before.

Reality Check: You Can’t Afford to Ignore This

The excuse of being “too busy” is just that—an excuse. The highest performers don’t just work hard, they recover hard. They fuel their brains, move their bodies, and prioritise sleep because they know it’s non-negotiable for success.

So, what’s it going to be? Keep grinding yourself into the ground—or finally, start acting like your health is the ultimate career strategy?

Time to decide.

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Winter Blues Got You Down?

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Here’s How to Shake It Off and Get Your Spark Back

Winter. It’s dark. It’s cold. It’s grey. And for many of us, it’s the season of feeling sluggish, unmotivated, and just a little… meh. If you’re finding it hard to stay positive and on track when the days feel never-ending (but somehow also way too short), you’re not alone.

But here’s the good news: winter doesn’t last forever, and there are ways to stop it from dragging you down. So, if you’re tired of feeling stuck in a seasonal slump, let’s talk about how to turn things around, boost your motivation, and find a little joy—even when the weather is doing its best to suck the life out of you.

1. Own Your Feelings (Without Letting Them Own You)

First things first—acknowledge that winter can be tough. No toxic positivity here; it’s okay to feel a little off when the world outside looks like a dreary, wet sponge. But instead of pretending you’re fine or beating yourself up for feeling low, take a moment to check in with yourself.

Ask yourself: What is it about winter that’s making things harder? Is it the lack of sunlight? The shorter days? The fact that you haven’t felt warm since October? Identifying the why behind your mood can help you figure out what you actually need to feel better.

And remember: winter is just a season, not a life sentence.

2. Lock In a Routine That Works for YOU

When motivation dips, routines can be the first to go. And before you know it, you’re waking up at weird hours, skipping meals, and living in a never-ending cycle of just one more episode on Netflix.

Time to take back control. Create a simple winter routine that gives you structure without making you feel like a robot:

  • Morning rituals that don’t suck: Start the day with something that actually makes you feel good—a warm drink, five minutes of stretching, a playlist that wakes you up without making you want to throw your phone out the window.
  • Move your body (even if you don’t feel like it): You don’t have to go full gym rat, but sitting still all day won’t do your mood any favours. A brisk walk, a quick stretch, or even dancing like a lunatic in your living room—just move.
  • Eat like you give a damn: Comfort food is great, but if you’re living off nothing but beige carbs, your energy levels are going to tank. Balance it out with hearty, warming meals that actually fuel you.
  • Respect your need for rest: You will need more sleep in winter—it’s natural. Honour that, but don’t let yourself slip into full-on hibernation mode.

3. Get Outside—Yes, Even When It’s Miserable

When it’s cold, damp, and generally unpleasant, the last thing you want to do is go outside. But honestly? Fresh air and daylight work wonders for your brain. Even 10 minutes of natural light can boost your mood, help regulate your sleep, and remind you that the world does still exist beyond your four walls.

So bundle up, get outside, and breathe in some of that fresh, crisp air. You’ll thank yourself later.

4. Ditch the Overwhelm—Set Small, Doable Goals

Winter has a way of making even the smallest tasks feel monumental. Instead of drowning in an endless to-do list, break things down into tiny, achievable steps.

  • Feeling stuck on a big project? Just start with one tiny action.
  • House a mess? Pick one thing to tidy.
  • Haven’t exercised in weeks? Try five minutes. Just five.

The key is momentum. Small wins add up, and before you know it, you’re back in the game.

5. Find Your People (and Actually Talk to Them)

Winter can feel isolating—especially when the weather makes it way too easy to cancel plans and retreat into a cocoon of blankets and snacks. But staying connected is crucial for your mental well-being.

Even if you don’t feel like socialising, push yourself to reach out. Call a friend, join an online group, or book a catch-up (yes, even if it’s just on Zoom). You don’t have to love winter, but you don’t have to go through it alone either.

6. Celebrate the Little Wins (Because They Matter)

Made it through the day without losing your mind? That’s a win. Managed to get outside even though you really didn’t want to? Another win. These little victories add up and shift your mindset from “everything sucks” to “actually, I’m doing okay.”

Start noticing and celebrating your efforts—it’ll make a bigger difference than you think.

7. Remind Yourself: Spring Is Coming

When winter drags on, it’s easy to feel like it’ll never end. But guess what? It always does. The days are already getting longer, and soon enough, we’ll be back to sunshine, warmth, and everything feeling just that little bit easier.

Until then, do what you can to take care of yourself. If things feel overwhelming, don’t hesitate to reach out for support. You don’t have to go through this alone.

Final Thought: Winter Can Suck—But You’ve Got This

Winter can be rough, but it doesn’t have to take you down. With a little intention, some smart strategies, and a whole lot of self-compassion, you can make it through feeling more resilient and ready for the brighter days ahead.

So, take care of yourself, keep moving forward, and hold onto this truth: spring is on its way.

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Unlock Pain-Free Living with Somatic Movement

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Are you tired of living with chronic pain or discomfort? Imagine waking up each morning feeling refreshed, energized, and free from those nagging aches. Somatic movement might just be the key to unlocking this reality for you.

What is Somatic Movement?

Somatic movement is a gentle, mindful approach to body awareness and movement. It focuses on retraining your nervous system to release chronic muscle tension and improve overall body function. Unlike traditional exercises, somatic movements are slow, deliberate, and work with your body’s natural abilities.

How Can It Help You?

  1. Relieve Chronic Pain: By releasing muscle tension, somatic movement can alleviate pain in your back, neck, shoulders, and other problem areas.
  2. Improve Posture: Learn to stand, sit, and move with ease, reducing strain on your body.
  3. Enhance Flexibility: Increase your range of motion without forceful stretching.
  4. Reduce Stress: The mindful nature of somatic movement promotes relaxation and stress relief.
  5. Better Sleep: Many clients report improved sleep quality after incorporating somatic practices.

Try This Simple Exercise at Home:

Here’s a taste of what somatic movement can do for you:Two women practising somatic movement

  1. Lie on your back with your knees bent, feet flat on the floor.
  2. Slowly tilt your pelvis to arch your lower back, then flatten it against the floor.
  3. Repeat this movement 5-10 times, focusing on the sensation in your lower back and abs.
  4. Notice how your body feels afterward. Any changes in tension or comfort?

This simple exercise can help release lower back tension and improve awareness of your core muscles.

Why Choose Our Somatic Movement Therapy?

At Wellbeing for Life, we specialise in tailoring somatic movement sessions to your unique needs. Whether you’re dealing with chronic pain, recovering from an injury, or simply want to move with more ease, our experienced therapists are here to guide you on your journey to pain-free living.

Don’t let pain hold you back from enjoying life. Take the first step towards a more comfortable, mobile you. Contact us today for a consultation and discover how somatic movement can transform your life.

Book a free call with me to discuss what you need here: https://calendly.com/alisoncharles/30min

Remember, small changes in how you move can lead to big improvements in how you feel. Let’s start your somatic journey together!

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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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My Zoe Journey

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Nourishing Body and Mind with Zoe

Embarking on a journey toward better health and nutrition is a personal and transformative experience. My path took a significant turn when I discovered the Zoe Program. A comprehensive approach to understanding and optimising my body’s needs. I’ll share how this programme has become an essential part of my wellness journey, offering unique insights into my body’s dynamics and fostering a deeper connection between nutrition and overall well-being. I will do periodic updates to share what is happening, as I embark on this year-long journey to discover better health.

Understanding My Body:

The Zoe Programme is not a diet plan; it’s a personalised roadmap to better health. The programme leverages cutting-edge research in microbiome science, genetics, and nutritional analysis to provide a tailored approach to individual needs. By examining my unique biological markers, Zoe revealed a wealth of information about how my body processes different foods, allowing me to make informed choices that resonate with my physiology.

Personalised Nutrition:

One of the standout features of Zoe is its commitment to personalisation. The program doesn’t believe in one-size-fits-all solutions; instead, it recognises the diversity in our bodies’ responses to various foods. Armed with insights from my gut microbiome and my body’s ability to process sugar and fat, Zoe created a plan specifically designed to optimise my energy levels, support my fitness goals, and address any potential dietary needs.

My sugar score was better than I expected, while still a score of poor I expected it to be worse than it was.. However, my microbiome score is bad. My blood fat control is also poor. My diet assessment is also poor. Not enough fibre and not enough plant diversity. A little too much fat and too much meat that does not lead to better gut health. Now remember these are the scores for my body only and are not advice for anyone else in any way, shape or form.

Gut Health and Well-Being:

Zoe places a strong emphasis on the role of gut health in overall well-being. Through the programme, I am gaining a deeper understanding of the intricate relationship between my gut microbiome and various aspects of health, from digestion to immune function. The personalized recommendations not only improved my digestive comfort but also positively impacted my mood and energy levels, demonstrating the interconnectedness of gut health and holistic well-being. I am also implementing the information further by listening to the Zoe podcasts when I am at the gym. It is helping me to deepen my understanding and look at many different aspects of health.

Educational Empowerment:

What sets Zoe apart is its commitment to education. The program doesn’t just provide a set of rules to follow; it equips participants with the knowledge to make informed decisions about their nutrition. From deciphering food labels to understanding the science behind dietary recommendations, Zoe empowers individuals to take control of their health journey, fostering a sense of autonomy and self-discovery.

Why I Started this Journey

In 2011 I was diagnosed with burn-out and was signed off work for six months. On returning to work I was so tired all the time and my brain felt like it was full of cotton wool. I was diagnosed with fibromyalgia.  Here is where my resilience journey started. Healing myself and learning to manage stress. Changing my mindset to be positive and supportive. My weight slowly went up though and I struggled to lose it. Several diets later, I discovered Zoe and decided that, like all things, sustainable change comes not from a quick fix, but from a different approach. This started with the 2 week Zoe tests. A glucose monitor and tests were sent to the lab for gut microbiome and blood fat responses. It was comprehensive.

I have all the results and now start the journey of changing the way I eat and how I view food. This morning I had a wonderful nutritionally balanced brunch of almond pancakes and stewed apples.

Challenges

I am in the habit of eating quite a lot of meat, which, for my body, is not so great. I am transitioning slowly to more beans and pulses. But I am also balancing cooking for my husband too, and taking into consideration his food preferences. It is not always plain sailing, but it is a learning process.

Conclusion:

My Zoe journey has been a revelation. Unveiling a personalized approach to nutrition and health that extends far beyond conventional dieting. By harnessing the power of science and technology, the programme has empowered me to make choices that align with my body’s unique needs. Leading to improved well-being and a renewed sense of vitality. If you’re ready to embark on a transformative journey toward better health, Zoe might just be the personalised guide you’ve been searching for too.

Check back for future blogs to see how I am getting on.

For more information on Zoe click here. Or for their block click here. Even if the full programme is not for you, the website contains a wealth of useful data.

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Unleashing the Power of Journaling

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Journaling, a helpful development tool

In the journey of self-development, one powerful tool often underestimated is the simple act of journaling. As a coach who has personally experienced transformative benefits through journaling, I can attest to its profound impact on changing mindsets, uncovering unconscious patterns, and fostering positive change. In this blog, let’s delve into the world of journaling and explore the myriad ways it can become your compass on the path to personal growth. When I coach, I remind my students what a powerful tool it is towards enabling a growth mindset and changing patterns of behaviour.

Mindset Shifts Through Reflection

Journaling serves as a mirror to our thoughts and emotions, providing a platform for self-reflection. As a coach, I have witnessed the incredible power of this process in shifting mindsets. By putting pen to paper, we engage in a dialogue with ourselves, allowing us to explore our beliefs, attitudes, and perceptions. This reflective practice unveils patterns of thinking that may be limiting our potential or hindering personal growth.

Unmasking the Unconscious

Our minds are vast landscapes, with many thoughts residing in the unconscious realm. Journaling acts as a guide, helping us navigate these uncharted territories. As we pour our thoughts onto paper, we often stumble upon hidden fears, unresolved conflicts, and deeply ingrained habits. Bringing these aspects into conscious awareness is the first step towards understanding and ultimately transforming them.

Creating Awareness for Positive Change

Awareness is the cornerstone of personal development. Journaling not only brings attention to negative patterns but also highlights positive aspects of our lives. Acknowledging our strengths, achievements, and moments of gratitude fosters a positive mindset. The act of regularly noting down positive experiences can reshape our outlook on life, making us more resilient and open to opportunities.

Setting Goals and Tracking Progress

As a coach, goal-setting is a fundamental aspect of the work I do. Journaling provides a tangible space to set and track personal goals. Writing down aspirations, breaking them into actionable steps, and recording progress helps maintain focus and motivation. It serves as a roadmap, guiding us towards the desired destination while celebrating the small victories along the way.

Embracing Emotional Intelligence

Understanding and managing emotions is a key component of personal development. Journaling allows us to explore our emotional landscape, identifying triggers and patterns. By expressing and processing emotions on paper, we develop emotional intelligence, enhancing our ability to navigate complex situations with grace and resilience.

In the realm of self-development, journaling is a versatile and accessible tool that empowers individuals to shape their narrative. I encourage my clients to embrace this practice as a means of self-discovery and growth. The act of journaling is not just about recording events; it’s a dynamic process that unfolds the layers of our inner selves, fostering a profound transformation in mindset and behaviour. So, grab a notebook, let your thoughts flow, and embark on a journey of self-discovery that has the potential to reshape your life in ways you never imagined.

To make it even more special, go and find a notebook that feels special. One that really talks to you. Maybe it is a hand-crafted leather, or maybe something colourful. Now go find a quiet nook and get writing.

 

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Empowering Your Wellbeing: The Transformative Journey from a Fixed to a Growth Mindset

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In the quest for a fulfilling and stress-free life, there’s one crucial factor that often goes overlooked. As a well-being and stress coach, I’ve witnessed time and time again the profound impact of shifting from a fixed mindset to a growth mindset. In this blog, I’ll guide you through the importance of this transformation and provide you with actionable steps to make this empowering shift.

I have just started reading Ellen Langer: The Mindful Body: Thinking Our Way to Lasting Health. She is a mindset genius. It reminded me though, of just how much my mindset has changed in the last 12 years. I was a great one for catastrophising. After being off with burnout in 2011, I had a lack of self-confidence and was constantly worried about what other people thought. thus started a journey to health and well-being. One of the greatest tools I learned how to use – yes, you guessed it, a growth mindset.

Understanding Mindset

Before we dive into the transformation process, let’s clarify the two mindsets at the heart of this discussion: fixed and growth mindsets.

Fixed Mindset

This mindset is characterised by the belief that your abilities, intelligence, and talents are fixed traits. People with a fixed mindset tend to avoid challenges, shy away from effort, and are discouraged by setbacks. They may fear failure and often view it as a reflection of their inherent capabilities.

Growth Mindset

In contrast, a growth mindset is all about seeing your abilities as qualities that can be developed and improved through effort, learning, and perseverance. Those with a growth mindset embrace challenges, enjoy putting in the effort, and view setbacks as opportunities for growth.

The Importance of Shifting

Why does making the shift from a fixed mindset to a growth mindset matter so much, especially in the context of well-being and stress reduction?

Resilience in the Face of Challenges

When you adopt a growth mindset, you’re more likely to see challenges as opportunities rather than obstacles. This resilience is a vital asset in reducing stress and improving your overall wellbeing.

Continuous Self-Improvement

A growth mindset fosters a desire for self-improvement and lifelong learning. By continuously evolving and developing your skills, you increase your sense of purpose and fulfilment.

Reduced Fear of Failure

Fear of failure is a significant stressor for many. A growth mindset helps you embrace failures as learning experiences, reducing the fear associated with making mistakes.

Enhanced Problem-Solving

Shifting to a growth mindset enhances your problem-solving abilities. You become more adaptable and creative in finding solutions to life’s challenges.

Making the Shift: Practical Steps

Now that we’ve established the importance of shifting, let’s explore some practical steps to help you make this transformation:

  • Self-Awareness: Begin by recognizing your current mindset. Reflect on your beliefs and attitudes towards your abilities and potential. Self-awareness is the first step in any transformative journey.
  • Embrace Challenges: Challenge yourself in areas where you may have held a fixed mindset. This could be in your career, hobbies, or personal life. Take on tasks that push your boundaries and force you out of your comfort zone.
  • Cultivate a Learning Attitude: View every experience as an opportunity to learn and grow. Whether it’s a success or a failure, focus on the lessons you can extract from it.
  • Replace Negative Self-Talk: Be mindful of the way you talk to yourself. Replace negative self-talk with affirmations that promote growth, such as “I can learn from this” or “I’m capable of improvement.”
  • Seek Support: Consider seeking the guidance of a coach, who can help you navigate this shift. They can provide valuable insights and support to accelerate your progress.
  • Practice Patience: Remember that changing your mindset is a process, not an overnight transformation. Be patient with yourself and celebrate your progress along the way.

Conclusion

In the realm of well-being and stress reduction, the journey from a fixed to a growth mindset is nothing short of a game-changer. By choosing growth, you empower yourself to embrace challenges, reduce the fear of failure, and continuously improve. Your newfound resilience and adaptability will not only benefit your overall well-being but also lead to a more fulfilling and satisfying life. Start your transformation today, and watch as your stress levels decrease and your sense of empowerment soars.

A growth mindset has helped me rebuild my shattered self-image and regrown my confidence. I continue with growth and learning today. It is a never-ending journey. I am always looking at challenging my views and looking at what I can change for the better.

One of the key tools in my arsenal is journaling. We’ll talk more about that next time.

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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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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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Life has Thrown Me a Curveball

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You Catch it!

The curveball is the life opportunity to experience things that are out of your comfort zone. They come at you unexpectedly and throw you out of balance. This is exactly what happened to me recently. Not one but three, in quick succession, and they were both major and really threw me. Two seriously impacted my business and one was a health scare that had me in A&E.

Life can be like that though! Everything is going great and then you just have one of those months where nothing falls into place and everything feels wrong. It is called Life!

Knowing that I needed to take a step back and see what I needed to do to maintain my sanity and my business, I did just that. This is one of the keys to Real Resilience. Noticing when you are experiencing the stress response and doing something about it.

When life throws you curveballs, catch them with both hands and see what learning and development opportunity exists within them. There always is at least one.

What to do when life gets difficult and stressful

Step 1

The first question I asked myself was, what do I need to do for my business and myself to stay resilient and not collapse under pressure?

Looking after my health and that of my employees is always my first priority. Making sure that I have the headspace and the personal space to think about what is happening. Then I can formulate a plan and think about what needs to be done to manage the various situations.

The first curve ball also felt quite personal, so it was really important to manage my mindset and stay positive. I did some deep breathing and got my brain and body out of panic mode.

Like most people, in stressful situations, I feel stressed when they have just happened. However, I notice my stress responses almost instantly and immediately start following the process to get back to balance.

Deep breathing sends the right signals to the brain to turn off flight or flight mode. You cannot think straight when you are in fight or flight, the body shuts down to only be able to manage essential body functions. Thinking rationally is not one of them. Such a simple step but so critical to maintaining Real Resilience.

Step 2

The next process I go through to manage whatever curveball has been thrown is a bit of root cause analysis. Basically, what I wanted to know was why these things had happened, and could I have done anything to avoid them?

For the first situation, I realised that my communication around expectations could have been more detailed. This was really good information to have. It meant that this was situation I could avoid in the future. While it did not resolve my current issue it was still a great lesson learned that would help me in the future. I am comfortable with making mistakes and learning from them, it is how we grow and develop as leaders.

For the second curveball, I understood that there really was nothing I could have done differently. It really was an unexpected situation. However, I could make sure that I had all the correct processes and procedures in place to manage the situation. A quick call to my HR legal go-to person confirmed I had followed all the right steps and had all the right things in place. So the question now was, what could I do to minimise the impact on my business and not keel over with extra work myself? What was my Plan B?

Now I felt like I was in control and taking action. While I could not throw back the curve balls by having a plan and lessons learned, I still felt I was in control. This was a really important step. So often when we feel fear, anxiety, or want to resist change, it is because we feel we have zero control. That is a very uncomfortable place to be. However, it can be a great place for learning and changing things around. Streamlining and coming up with new ideas. Never miss the opportunity to catch a curve ball.

While I could not avoid the situation, I could definitely take ownership of my response. Then I could make a plan and take action which put me back in control and able to move forwards.

So how could you apply this to your business or personal situations? What is keeping you up at night?

Take these simple steps.

  • Breathe.
  • Manage your mindset.
  • Carry out root cause analysis.
  • Plan alternatives,
  • Take positive action.

If you have employees resistant to change, you can also apply this process. People resist change because they’re out of their comfort zone and feel like they have no control. Talking to them, explaining things, getting them involved in the way forward. Can often resolve resistance.

Step 3

Personal health care. So after being in A&E and finding out I might have gallstones I immediately researched what I could do to manage the pain. A quick trip to my go-to acupuncturist and I feel much better. I have to go through a few more tests and will have to change my diet for a while. There is a silver lining though – weight loss. I’m sure this topic will be the subject of a future blog. I have also found that the somatic movement of the arch and curl is very helpful for relieving the pain. Another bonus!

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Menopause: The Hidden Gift

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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 talking about the “hidden gift of menopause” and what positive elements can come from the experience.

Why do we view menopause so negatively?

When many women think of menopause, it is most likely negatively. We always hear about the dreaded menopause and its nasty symptoms. Not to mention the changes and the stress it causes. It is almost like we view it as a tragic, inevitable end to our youth. But is it all negative, or are there actually some positive elements that the whole experience can bring to us?

One thing we might think about, when we approach menopause, is that we will lose our youth and beauty. By today’s beauty standards, it is almost as if we must stay young to be desirable. Western culture seems to glorify beautiful, youthful women and dismiss others, which consequently puts pressure on women to stay young and pretty no matter what. Menopause is seen as a threat to that, which is where the negative narrative surrounding menopause lies. It is important to remember that this is just how Western culture views it, and that in other cultures and countries it may be seen in a completely different way. And that also, it is not just physical beauty that matters.

How do other cultures view it?

While we may suffer with the negative views and taboo around menopause in Western countries are plenty of cultures that have completely alternative perspectives on what it means. For example, the Japanese culture does not worry about menopause at all. While we associate the word menopause with symptoms and unhappiness, the Japanese do not. In fact, their word for menopause is ‘konenki’, which broken down means something much greater than just menopause. Ko means “renewal or regeneration”, nen means “years”, and ki means “season or energy”. In English, it does not translate to something quite so inspirational as this. And in China they have a similar attitude, calling it the ‘Second Spring.’

Indigenous cultures, such as the M?ori in New Zealand, have a beautiful take on menopause. Instead of being something to dread, they see it as the transition from being a member of society, to becoming a spiritual elder. Mayan women believe that entering menopause gives them their access to shamanic abilities and healing powers. They have ceased to have children and will now focus on taking care of their children’s children and the community. Therefore, becoming a well-respected and useful member of the community. There is a quote that Native American and other Indigenous people say which is “The blood you no longer bleed is retained as wise blood.” Perhaps we could learn something from them and change how we personally view menopause? You can read more about different cultures surrounding menopause here.

What is the hidden gift of menopause?

We have all been through difficult situations that left us feeling stronger or wiser. Many women feel that menopause has the same effect. All the unresolved difficulties that we have papered over during our life, to be able to survive and carry on, are magnified in menopause, forcing us to deal with them. As a result, often relationship crises are a ‘side effect’ of menopause. And any past physical symptoms can also come up to be addressed.

Another way of looking at it is that we start out in life as a caterpillar. Menopause is the chyrsalis stage, where we transform into our original blueprint – a butterfly. The shift in hormones challenges us to give up old, unhealthy caterpillar attitudes and behaviours, and become our True Self.

This explains why many women come out the other side of menopause saying they’ve never been happier or more fulfilled. It’s when women come into their power, worry less about what others think, become more assertive, and find their voice. Some even make serious life changes according to what it is they need or want to really thrive. Some learn to stop giving so much of themselves to others and focus more on their own path.

Another medical term for menopause is ‘climacteric’. It is used to describe the decline in fertility in women during this time. And in botany this term denotes the time when a fruit reaches its full ripeness and sweetness. This is a perfect way to view menopause: A ripening into a mature, wise woman, full of life.

So really, there are many positive things we can take away from menopause. It is not all doom and gloom! I hope we can start normalising conversation about menopause, and teach those who have yet to go through it, that it is not something to fear. That it is something to embrace!

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

 

 

 

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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 2

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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’re talking about natural ways to deal with menopause vs HRT. We spoke to acupuncturist and Shiatsu practitioner, Dan Thompson for his experience with using acupuncture and Chinese medicine to manage symptoms.

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. It 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. 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.

Women who take HRT for more than 1 year have a higher risk of breast cancer than women who never use HRT. The risk is linked to all types of HRT except vaginal oestrogen. “The increased risk of breast cancer falls after you stop taking HRT, but some increased risk remains for more than 10 years compared to women who have never used HRT”. For Further information in this area see the link about HRT on this NHS Website.

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. Ultimately, 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.

Acupuncture and Chinese Medicine

Acupuncturist Dan Thompson told us that he sees many women turning to Acupuncture and Chinese medicine to manage perimenopausal symptoms. Hot flushes, fatigue and irregular periods are just some of the many symptoms that people use Acupuncture for. It is a practice in which thin needles are placed in certain points of the body for a number of beneficial effects. Acupuncture is about stimulating the right pressure points with needles based on symptoms or diagnosis.

In Chinese medicine, the general aging of both men and women can be referred to as ‘Kidney Yin Deficiency’. Certain symptoms may also present as a depletion of Kidney essence. According to the Yin/Yang principles, Yin encourages the cooling process and Yang provides the warming function. Both Yin and Yang play a significant part in health, therefore diagnosing and treating signs and symptoms is prevalent in menopause. Stress and aging can cause disharmonies and depletion of our yin which can induce symptoms like insomnia leading up to menopause. Through this important stage of life, both yin and yang need nourishment to maintain a healthy balance of all symptoms during the menopause.

Why should we use them?

Our bodies and hormones are in a natural state of flux throughout the aging process. Symptoms will present themselves because menopause is a natural process. We have to go through it regardless! Managing naturally might come with a sense of accomplishment. But it is important to look after yourself with nutrition and exercise too. We have to adapt our health and lifestyle habits as we get older. The needs of our bodies change so it is important to change with it. So using different management methods that suit our individual experience with menopause is really good for us.

We should also keep in mind that symptoms are not just physical! Emotional symptoms such as anxiety and depression can also be associated during this time. Managing emotional health goes hand in hand with looking after our physical health. One of the goals of using Acupuncture and Chinese medicine is to regulate hormones and reduce excess symptoms. Utilising all of these natural therapies to treat menopausal symptoms creates a healthy balance physically and within our mind.

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.

Next week we will be looking at menopause from a scientific 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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Would Five Hour Work Days Benefit Everyone?

Would five hour work days be beneficial?

I came across a topic on LinkedIn in which people are discussing whether shorter shifts of five hour days would ensure a better state of wellbeing for employees and the companies they work for. The scheme is being tested in Scandinavian countries, the US and UK.

There are a lot of elements and things to unpack when it comes to an ideallistic image of working shorter hours, and after doing our own research we’ve realised there are both pros and cons. To anyone who works long and tiresome shifts, cutting working hours to five a day may sound like a dream come true, especially if you’re struggling to manage home life, work life and a social life. While many people love what they do and are happy to put in the extra hours do they really think about the impact on thier wellbeing and what about the company perspective? So could we benefit from working shorter hours and who would it benefit the most?

Balance, wellbeing and productivity

Work life balance

After reading the initial discussion and WIRED’s main article and what others had to say on LinkedIn, it seems that five hour days would mostly be benficial for those who struggling to maintain balance in all aspects of their life. They are in favour of , what they consider a better balance. Long hours sat at a desk every day can lead many people to being both mentally and physically exhausted. Especially with more work being virtual and on screen.

Productivityfive hours

There has also been concerns about productivity, how much could really be done in five hours or maybe six? A 2019 survey showed that the avereage amount of productive work hours amount to two hours and twenty three minutes. The people they studied admitted to sometimes getting highly distracted – something that other research has shown could be counterblanaced by shorter hours. Companies that have tried this scheme found that some employees were able to complete tasks sufficiently without distractions. It also meant they could leave the office by 2pm after working through from 8am. Could it be that they are more productive because they are more focussed too? Do we have a tendancy to fill out the time we have with a task?

Who would benefit from five hour shifts?

While most of the research shows that there is a largly positive reaction to working shorter hours, it does mean that businesses would have to employ more staff to work those other shifts. The average business employee probably works 40 hours a week. If the company employes 20 people working 40 hours that is an 800 hour week of work. To replicate the hours it would mean employing 32 people 5 hours a day to reach an 800 hour week. However, if those that are doing the work are more productive in those hours maybe it would only mean employing an extra 7 people to get the same output? Would it mean slow task completion? Would it be a good idea to spread work out among more people? This would also mean possibly seeing a fall in umployment numbers. More jobs would open up to fill those extra shift gaps.

Then comes the question of salary. Working a shorter day would mean you are not earning as much as you would in a regular 40 hour week. In a household with two working people this might be doable. More freedom and better blance might be worth the salary sacrifice. For me it certainly was when I moved to a 4 day work week back in 2012, when I was working for corporate. For others it just will not be a manageable income so how do employers balance the needs of all thier employees.

Which industries would it suit?

This is certianly the million dollar question. According to CNBC several CEO’s sworse by it after introducing it in 2019. However, they lost quite a few employees as a result and some had to make some adjustments, like just offering it through the summer. For those employees who remained they did find their emotional wellbeing was higher, with more time to do what they enjoyed and more time with family and friends. They also noted that while the team had shrunk revenues had increased.

The important thing to remember is that the approach will not suit all employees and it will not suit all companies. The important thing is to start a dialog and see what it the best option for both. These are very challenging times and anything that helps the company the individual and the economy has got to be worth investigating.

 

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The Great Resignation

#TheBigShift – Are people are quitting city living?

I was delighted to be asked by Andrew Seaman from LinkedIn News about my perspectives on “The Great Resignation.” People are not just resigning from jobs, they are resigning from city life and looking for an existence with more balance, clearer air and less stress.

With companies being more open to working from home or the hybrid ways of working, partly in office or at home, employees are resigning from the cities and moving out to the suburbs or the country. No longer faced with the five days a week commute many people are thinking about living further away from the office.

Many are changing their lives entirely , they’re subsequently quitting their jobs and looking for something entirely different. Some are driven by the desire for a different lifestyle, others driven by necessity because their employers have ceased trading. However some are just thinking that their employers might be looking at redundancies or may cease trading in the near future.

Managing stress during change

Times are very uncertain and it is important to bear in mind that moving home and changing job are two of the most stressful. You only have to look at the Holmes and Rahe stress scale and add up the scores for the potential areas of change. You can see a subset in the table at the bottom of the article. Anything above 150 points and you could be at risk of stress related illness or other ailments.

So what are you doing to protect your wellbeing? Whatever the change it will impact on your stress levels to varying degrees!  However this will depend on your ability to cope with stress, your resilience levels and ability to bounce back.

When we are stressed our heart rate increases, breathing quickens, muscles tighten, and blood pressure rises. We are ready to act. It is how we protect ourselves, we call it the “Fight of Flight” response. As stress continues the reactions of sympathetic nervous system effectively puts it foot on the gas pedal and presses down hard. This keeps us in stress overdrive! As a matter of fact what we need to do is invoke the parasympathetic nervous system – the body’s natural brakes. As a result this allows everything to calm down and lets us think clearly and rationally.

What can you do?

There is lots that you can do to destress and different people prefer different ways of relaxing. Firstly, the most important thing is that you do find time to decompress. This will help you when you need to put your foot back on the gas pedal again. It’s a bit like driving a car or a motorbike. If you keep your foot on the gas, you will eventually run out of gas! Logical right? Our bodies work in the same way, we need to refuel.

I am also one of those people that quit the city and I am rethinking my business as a result of Covid. The best advice I can give is that you remember to take your foot of the gas from time to time so will have enough energy left in the tank for when you really need it.

I am aware that many people are feeling the effects of stress or overwhelm at the moment and just need some clarity or someone to talk it through with. I am currently offering a complimentary 30 minute call, to help you get the support you might need just now. Just click this link and book your appointment. Alternatively call me on 06678 493157.

 

Holmes and Rahe Stress Scale Subset For Moving and Changing Work Circumstances

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Health, Fitness and Wellbeing in 2021

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This month we invite guest bloggers Fola Ademoye and Narayani to talk about taking care of your own health.

If there is just one thing we learned in 2020, it is just how important being and keeping healthy is. Yes, that means looking after you! According to Public Health England, many women have suffered from mental distress as a result of covid and accompanying increases in workload.

So, we asked Soroptimist East London wellness experts Fola and Narayani for their top tips for taking care of you (without spending lots of money or time) in 2021 and will write them up in a number of blogs. First, we talk with Fola and Narayani and explore their top tip 1: get outside – even if it’s just stepping out the front door! 

Top Tip 1: Get outside, start your health and fitness journey!

After the events of 2020, it’s become evident now more than ever just how much good the outdoors can do for you. Especially if that time is used to do some exercise.

Fitness and Pilates instructor Fola Ademoye suggests: Get outside and keep physically fit!  She explains that even if gyms are closed, or access limited, there are still plenty of ways to gain or maintain a reasonable level of fitness and have fun at the same time. She suggests trying interval walking – with or without a friend.

Interval walking is simply where you walk at your normal pace for, say, 3 minutes and then do a quick burst of walking fast for 2 minutes. You only need your normal walking shoes and a watch with a second-hand. It is quite fun to see how many of these you can achieve over a few weeks. For example, you might do 5 blocks on day one (one block = 3 minutes walking normal speed and 2 minutes walking fast).  You will have accomplished 25 minutes without even noticing. Ideally, says Fola, increase your blocks by adding just one per day. Within a week you could be doing a 60 minute interval walk. Even if you added one block every other day or every third day, you would make significant progress.

“Set yourself a challenge and see how you get on” says Fola.

Get Outside and Shift Your Focus, Shift Your Mood!

girl walkingYoga therapist Narayani agrees that getting regular exercise is a great way to counter stress.  She suggests if you don’t feel up to interval training how about a walk around the block or to your nearest park. There’s plenty of research showing that just being in nature is good for our health. But even if there’s no green space near you, being outside you’ll get some vitamin D from the natural light.

If you’re feeling stressed or anxious, Narayani suggests that one helpful technique is to focus on your feet as you walk. As you step forward with your right foot, mentally say “right” and then mentally say “left” as you step with the left foot. As a result, this simple walking meditation technique can help refocus your mind from worries to what is practically happening in your body at the present time. It can be very grounding since you are focusing on the feet.

When we’re feeling blue, just getting out of the house, even for 5 minutes can be great medicine. If a walking meditation doesn’t appeal or is not accessible to you, how about a quick “looking meditation”? Take 3-5 minutes and look around you, notice the colours, the shapes. If it’s helpful, imagine you are like a tourist visiting for the first time – who knows what you might see!  Narayani explains, many people are strongly visual so what they see can impact on how they feel – for example,  think about how you feel if you see a baby or a puppy. Looking at something different may temporarily distract you from worries. It will give you a break, and you might see something which makes you smile.

Narayani says there are many forms of meditation. Meditating on a regular basis even just for 5 minutes can help maintain our centre when life feels rocky. And remember, it’s not selfish, it’s necessary, to spend time taking care of you.

Want more wellness tips?

If you’d like more tips about getting & staying well, contact Fola or Narayani.

Fola originally started teaching fitness classes in 1985 and has continued teaching virtually non-stop. She spent most of her fitness career working closely with groups and individual clients to develop personalised health and fitness plans for them, including programmes for weight loss, muscular gain, and rehabilitation etc.  Contact Fola at fola.ademoye@gmail.com and check out her website here!

Narayani is a yoga therapist (C-IAYT) with over 15 years’ experience. She helps people find ease in their bodies, peace in their minds and happy, useful lives even in tough times. She teaches group and individual classes with a focus on health concerns and building resilience and coherence in life. Contact Narayani at yoganarayani@gmail.com and like her on Facebook and Instagram!

 

Interested in Soroptimist East London?

Soroptimist East London is a women’s organisation that empowers women for positive change and sustainable development in East London and around the world. We do it through volunteering, mentoring and advocacy. We work in partnership with other organisations and Soroptimist clubs near and far. Members come from a wide range of professional backgrounds and live, work or have personal connections to East London. We’re part of Soroptimist International a worldwide women’s volunteer organisation. We have clubs in 121 countries around the world and consultative status at the United Nations.  You can find out more about what we do and how we do it by reading our blog “What Does Soroptimist East London Do?” and check out the rest of our website too!

If you’d like to find out more or join, please contact us by clicking HERE!  We’re a vibrant and friendly group and new members are welcome.

 

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Uncertainty Part 4 of 4 – Managing Ambiguity

Managing Ambiguity

Why is uncertainty and managing ambiguity stressful? Uncertainty is stressful because of the fact that it is the unknown. The only certainty is that life is uncertain! That’s probably a phrase that you have heard more than once, specially recently. We all know it, but do we truly believe it? Do we strive to control the uncontrollable and how can we feel in control in uncertain times?

This time we are looking specifically at managing ambiguity. You may have hard of VUCA (Volatility, Uncertainty, Complexity, Ambiguity). While the focus of all the recent blogs is on uncertainty, ambiguity is an equally important. If something is ambiguous it means having more than one possible meaning, and therefore possibly causing confusion. The less information the we have, the more irrational and erratic our decisions become. As the uncertainty of the scenarios increased, the more our brains shift control over to the limbic system, the place where emotions, such as anxiety and fear, are generated.

How can we manage ambiguity?

When faced with uncertainty, our brain is pushing us to overreact and fall back on that limbic system. To conquer this you need to develop emotional intelligence or emotional quotion (EQ) to manage ambiguity. To improve your EQ you have to become good at making decisions in the face of uncertainty, despite our every instinct telling us not to. As we mentioned before, having a lack of, or conflicting information can force us to make poor, ill-concieved decisions, so fighting that is very important when facing abiguity.

It may seem impossible when your judgment is clouded by your emotions, however there are some proven strategies which can help you overcome this. Your first effort would be to quiet the limbic system and manage stress, and there are a few ways to do this; inner smile breath, tactical breathing and body reset. I will show you how to execute these instant stress relievers here.

Other proven strategies you can use to improve your EQ are:

  • Quiet the limbic system – manage stress
  • Admit what you don’t know and then get back to people when you do
  • Stay positive. Take a look at Uncertainty blog 3 where we talk about mindset
  • Embrace and accept what you can’t control, focus on what you can control
  • Decide on and focus on what matters
  • Let go of perfection
  • Have contingency, always have a plan B
  • Let go of the past, take the lessons forward and let go of the emotion
  • Breathe!

This blog has been all about managing ambiguity. See my other blogs about uncertainty. Just click the links below.

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Supporting Employees Through Uncertainty

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Uncertainty can be stressful

Uncertainty can be stressful

With the current Covid-19 Pandemic, life is more uncertain than ever before, especially for employees. So what can you, the employer do, to support employees during this uncertain time? It’s all about embracing uncertainty.

I was listening to the BBC news the other week. I was particularly drawn to a story about a bakery that had managed to reopen, even with the 2 metre distancing rules.  They had one major challenge. One area of production required two people to be working in close proximity at all times.  Management couldn’t come up with a solution to this problem.

Overcoming Challenges

What did they do?  They asked their employees to get creative and think of ways round the problem, so that they could reopen.

The solution: A husband and wife worked for the company in different areas of the business. They lived together so the social distancing did not apply. They were happy manage that particular part of the production on a temporary basis. Problem solved!

Engage with Employees

In these challenging times, many companies are facing a restructure or administration. As a leader, you may feel solutions have to come from the top. Perhaps telling employees just how uncertain the future of the company is, might make them anxious or stressed. You want to protect them. That is understandable.

In reality they are probably already worried about the future. Lack of communication usually leads to speculation and greater levels of anxiety and stress. Recognise that it is a difficult time and encourage employees to think about what “surviving-well” might look like.

Be honest and consistent with them. Tell them exactly what you do and don’t know. Tell them what the organisation is struggling with. Facilitate open forums for employee input.  Give them time to mull over the challenges and collectively come up with solutions.

There is no guarantee, but there is a chance that, like the bakery, their collective creativity will find a solution that might just solve the problem.

Focus on areas that they can influence. Remember to share what is positive as well as what is challenging. Make sure to recognise their hard work and resilience during “tough time”. Employees need positive reinforcement more than ever.  If they are working remotely, they don’t have the usual physical ques and casual conversations that tell them they are doing well.

Embrace new ways of doing things and be open to all ideas. Be as flexible as possible. Enable employees to juggle work, life and family commitments in a way that works for everyone.

Communication is Key

Communication is always recognised as being critical, but often underestimated and inadequate.  It is easy to get bogged down in the challenges and forget to tell employees what is going on.

  • Communicate with employees often.
  • Use a variety of media.
  • Present to the whole company, divisions and teams at different times and in different ways
  • Enable forums for Q&A.
  • Make sure solutions are captured, input is recognised and ideas are met with an open mind.
  • Send updates on items discussed.
  • Throw out old expectations and create new ones.

Risk Assessment

Carry out a risk assessment across all levels of the organisation and ensure that employees are engaged as part of the process. Plan for specific scenarios before they happen! Communicate early and often. This is a must do even for sole traders and micro businesses.  It allows the possibility of a Plan B, minimises the impact of risk and takes advantage of opportunities.

Lead by Example

How you react will influence how employees perceive the situation. Be the steady helm to lead through the troubled waters.

The language you use is particularly important.  Any attachment to certainty will increase stress and anxiety. Use of the words like “hoped for”, “expected outcomes”,  “right” and “wrong”, will stifle creativity.

Listen and pay close attention to your employees.  Use words like “might”,” possibility”,” I wonder” and “maybe”. You might wonder if a particular scenario is workable, and you might wonder if that is the right solution.  It might be right, it might be wrong.  That’s the thing about uncertainty – you can’t be sure.  Keep an open mind.

Create and share key learning moments. Change your mind if you need to.  Employees will understand if you communicate. This is all about your personal mindset. Let go of the need for certainty and embrace the new.

Employees are our greatest asset. They can help us find solutions for readiness, response and recovery. The instincts and actions that will see us through the current global crisis will also make us stronger as we face the longer term challenges.

I have a book coming out in 28th September in collaboration with Charlotte Valeur. It is called Effective Directors QTA. In my section on health and wellbeing I talk more about the importance of supporting employees, giving you key questions to ask to improve your wellbeing strategy. Click here for a copy.

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Stuck at Home? Anxious? Depressed?

Learn how to break free from worry and negative beliefs and reduce stress

Today lets take a look at how, being stuck at home might be causing you to feel anxious and depression. How getting rid of negative beliefs can reduce stress why it is important for your mental health and wellbeing. With so many people still worried about travel and/or working from home, life is still challenging.

Worrying is a form of thinking about the future, defined as thinking about future events in a way that leaves you feeling anxious or apprehensive. Many of us don’t know what the future holds right now and we are all worrying about many things.  When will lcokdown end? When can I see my family? Will I still have a job to go back to? How will I survive, let along thrive?

We’ve all been told that our stresses don’t really matter, that there’s no point in worrying. But have you ever been told that they don’t really even exist?

Well think about it for a minute. Worrying about the future that has not happened yet.  Yes it might but it also might not be as bad as you think.  How does worrying serve you in any way except to make you feel worse? Try these ideas to reduce worry, banish negative belief and feel better.

1. Have a daily worry period and let it go

Write down all your worried on paper.  Use one paper for each worry.  If an anxious thought or worry comes into your head during the day, make a brief note of it and then continue about your day. Remind yourself that you’ll have time to think about it later, so there’s no need to worry about it right now. Also, writing down your thoughts is much harder work than simply thinking them, so your worries are more likely to lose their power. Now find somewhere safe and go burn the worries.  Imagine as the ashes fly that the worries are diminishing and disappearing

2. Challenge negative beliefs

If you suffer from chronic anxiety and worry, chances are you are believe things are much blacker than they actually are. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every anxious thought as if it were fact. You may also distrust your own ability to handle life’s problems, assuming you will fail. These types of thoughts, known as cognitive distortions, include:

  • All-or-nothing thinking, looking at things in black-or-white categories, with no middle ground. “If everything is not perfect, I’m a total failure.”
  • Generalisation from a single negative experience, that it will always be bad. “I failed that exam, I always fail exams.”
  • Focusing on the negatives and missing the positives. Noticing the one thing that went wrong, rather than all the things that went right. After an appriasal meeting you only remember the one improvement point not all the good stuff.
  • Coming up with reasons why positive events don’t count. “I did well on the test, but that was just dumb luck.”
  • Making negative interpretations without evidence. “I just know something terrible is going to happen.”
  • Expecting the worst-case scenario to happen. “The pilot said we’re in for some turbulence. The plane’s going to crash!”
  • Believing that the way you feel reflects reality. “I feel like such a fool. Everyone must be laughing at me.”
  • Assuming responsibility for things that are outside your control. “It’s my fault because i didn’t tell them to be careful.”

How to challenge these beliefs

During your anxious period, challenge your negative thoughts by asking yourself:

  • What’s the evidence that the thought is true? That it’s not true?
  • Is there a more positive, realistic way of looking at the situation?
  • What’s the probability it will come to pass?
  • Is the thought helpful? How will worrying about it help me and how will it hurt me?
  • What would I say to a friend who had this worry?
  • Has it happened before?
  • WhenI have worried before did it come to pass?

3. Is your worry solvable?

Productive, solvable worries are those you can take action on right away. For example, if you are anxious about finances, you could call your bank to see about flexible payment options. If the worry is solvable, start brainstorming. Keep a journal to help you notice patterns of behavious and negative beliefs.

If the worry is not solvable, accept the uncertainty. Worrying is often a way we try to predict what the future has in store-a way to prevent unpleasant surprises and control the outcome. The problem is, it doesn’t work. Thinking about all the things that could go wrong doesn’t make life any more predictable. Focusing on worst-case scenarios will only keep you from enjoying the good things you have in the present. Make a note of when these things happen and note the circumstances. How can you change the internal dialog? What positive action can you take?

4. Interrupt the worry cycle

Changing your state can help break the cycle of worry:

  • Get up and get moving
  • Get some fresh ai
  • Meditate
  • Dance
  • Practice deep breathing

Take a look at my Simple Stress Busters Video for more ideas.

5. Talk about your worries

Talking with someone who will listen to you without judging is one of the most effective ways to calm your nervous system and diffuse anxiety. When you are anxious and you start spiraling, talking about worries can make them seem far less threatening. They can also be great at challenging your beliefs and help you see a different path.

Keeping worries to yourself only causes them to build up until they seem overwhelming. But saying them out loud can often help you to make sense of what you’re feeling and put things in perspective. If your fears are unwarranted, verbalizing them can expose them for what they are—needless worries. And if your fears are justified, sharing them with someone else can produce solutions that you may not have thought of alone.

Build a strong support system. Human beings are social creatures. We’re not meant to live in isolation. If you are struggling in isolation take a look at blog from yesterday about social contact.

Keep away from too much social media. It is easy to overdose on the world problems and add to you worry and beliefs that everything is hopeless.  It will make you feel more anxious and helpless.  Limit to maybe once a day to catch the headlines and then go do something fun to feel better.

6. Practice mindfulness and feel less anxious

Take a look at the blog Be a bit more zen

For more help with anxiety also look at this article from the National Health Service

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