A chronic neck and shoulder problem has forced me to slow down and fundamentally re-think my lifestyle.  And my first thought was, "Why had it taken a physical condition to force me to slow down and start paying attention to myself?".  And then I remembered, I haven't been doing my Reflexology swops as regularly as I used to.

It's often the case that the body sends little signals of discomfort and distress and we're so busy that we just ignore it, maybe put it to one side thinking we'll deal with it later.  But life happens!  I don't know about you, but my experience of life is that it rarely gets calmer or quieter for long - maybe a pause for the odd holiday and then it's back to the rush that is life.  It's so easy to find new things to be busy with - whether it's work pressures or home or family, there always seems to be something that squeezes out the time that we have available for ourselves.

And when we get into that cycle of always having something to do, our bodies might start to speak a little louder with stronger signals of discomfort and distress.  Until it brings us to crisis point - just because we've ignored the softer signals.

Since my "crisis" (thankfully uncomfortable but fixable) I've had to recognise how little time I spend just being ME.  Time when I do nothing and allow my mind to listen and more importantly hear what my body is saying.  I used to be quite good at that, but it has slipped over the past few years.  Just because I don't get very stressed about things, I've assumed that I'm relaxed and tuned into myself, but patently that isn't true.

It's time to relax.  And as I've spend more time dedicated to relaxation I've begun to notice the more nuanced signals from my body about hungry, thirsty for water (rather than the copious amounts of tea that I normally consume), getting tired and the feelings that normally get pushed down and ignored (nervous, fearful, disappointed, etc).  And I've also noticed that I opt for self-care more than I used to - a cancellation now becomes an opportunity for a foot treatment or a walk.  

Relaxation allows us to tune into ourselves: it allows our mind and body to communicate effectively and develop an equal relationship, instead of the mind being do dominant and ignoring what the body's saying.  It allows us to notice when and what self-care is required and also to build resiliance so that we can set and maintain our boundaries - the ability to say "no" or "not now" can really help to save energy, reduce stress and help us to feel good about ourselves.

So now, as well as taking time out to relax - and by that I mean taking time out to sit and be still - I'm getting more Reflexology swaps booked in, because Reflexology helps me to relax and tune into my body and the improved sleep and energy boost are always welcome too!

If you'd like help to relax and want someone else to do the work, try a Reflexology and Indian Head Massage treatment,  You can book online here: BOOK A TREATMENT .

 I've decided to take my own advice this month and banish winter tiredness by doing less - such as writing an original blog.  After all, why reinvent the wheel!  So, here's some great advice from the NHS on how to stay healthy this winter .....

"It may be cold outside, but winter needn't be the unhealthiest time of year for you and your family.

Here are five ways to make sure that, even when your body is telling you to hibernate, you can keep healthy and fit, no matter what the weather's like.

Banish winter tiredness
Many people feel tired and sluggish during winter. This is due to the lack of sunlight, which disrupts our sleep and waking cycles.
Try these tips:

• get outdoors in natural daylight as much as possible
• get a good night's sleep – go to bed and wake up at the same time every day
• destress with exercise or meditation – stress has been shown to make you feel tired

Read more ways to wipe out winter tiredness.

Eat more fruit and veg
When it's cold and dark outside, it can be tempting to fill up on unhealthy comfort food. However, it's important to ensure you still have a healthy diet and include five portions of fruit and veg a day.

If you find yourself craving a sugary treat, try a juicy clementine or satsuma instead.

Winter vegetables such as carrots, parsnips, swede and turnips can be roasted, mashed or made into soup for a comforting winter meal for the whole family. Explore varieties of fruit and veg that you may not normally eat.

Read more about how to get your 5 A Day.

Find recipes for 10 warming hot meals.

Drink more milk
You are more likely to get a cold in winter, so make sure your immune system is in tip-top condition.

Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of:

• protein
• vitamins A and B12
• calcium, which helps keep our bones strong
  
  

Choose semi-skimmed, 1% or skimmed milk – rather than full-fat – and low-fat plain yoghurts.

Read more about milk and dairy foods.

Read more about healthy eating.

Try new activities for the whole family
Don't use the cold winter months as an excuse to stay in and lounge around. Instead, get out with the whole family to try out a new activity –maybe ice skating, or taking a bracing winter walk on the beach or through the park.

Regular exercise helps control your weight, boost your immune system, and is a good way to break the tension that can build if the family is constantly cooped up inside the house.

Read more about different types of exercise for you and your family.

Have a hearty breakfast
Winter is the perfect season for porridge. Eating a warm bowlful on a cold morning isn't just a delicious way to start your day, it also helps boost your intake of starchy foods and fibre.

These foods give you energy and help you feel fuller for longer, stopping the temptation to snack mid-morning. Oats also contain lots of vital vitamins and minerals.

Make your porridge with semi-skimmed, 1% or skimmed milk, or water, and don't add sugar or salt. Add a sliced banana, berries or other fruit for extra flavour and to help you hit your 5 A Day target.
Get more ideas for healthy breakfasts."

And here's the link to the page with the original article:
https://www.nhs.uk/Livewell/winterhealth/Pages/Healthywinter.aspx

And of course, some Reflexology won't hurt either.  To book a treatment go to http://www.lothianreflexology.co.uk/book-a-treatment.html

The International Stress Management Association launched their 2008 National Stress Awareness Day with their top ten stress busters:

1. SMILE – it’s quick, easy and free!  When you smile your body releases feel-good hormones.
   
2. EXERCISE – you get a treble whammy through exercise: better health, improved blood flow to the brain, helping you think more clearly and reduced stress levels.
   
3. GET ENOUGH REST & SLEEP – hobbies and holidays counterbalance work and everyday stress and sleep helps restore energy, concentration and general health.
   
4. POSITIVE THINKING – remember external events don’t determine how you feel, rather it’s your response to external events that determines how you feel.  Try adopting a positive response and thinking positive thoughts.  It may take a bit of practice, but it’s worth it.
   
5. REACH OUT TO OTHERS – Make sure you have a support network of friends, family and co-workers you can call on to help take the strain.  And remember to be a good support to them too.
   
6. ACHIEVE A GOOD WORK-LIFE BALANCE – All work and no play makes Jack and Jill a dull boy and girl.  How you spend your time away from work can improve your performance and effect in work.
   
7. RELAXATION – Make relaxation a regular part of your daily routine because relaxation is an easy and effective anti-stress weapon.  Check out the many books, CDs & DVD that can help.
   
8. EAT A HEALTHY DIET – Cutting down on coffee, sugar, alcohol and nicotine will help you avoid mood swings and a balanced diet will have your body functioning at its optimum level and more able to deal with stressful situations as they arise.
   
9. HUGGING – Hugging feels good and has been proven to reduce the stress hormone, cortisone, so make sure you give and get your fair share of hugs.
   
10. SEEK PROFESSIONAL HELP IF YOU NEED IT – If you’re coping with more than one big event in your life – moving house, divorce, the death of someone close, big issues at work, ill-health – you may be so busy coping with the situations that you don’t notice their effect on you.  Don’t be shy about seeking professional help – your GP, a counsellor, a stress management professional, etc may help you cope better maintain your physical and mental health.

Pick one items from the list and put it into practice and see how well it works for you.

Or you could come for a relaxing Reflexology or Indian Head Massage and let someone else take the strain for a change. Just call Doris on 07724 197627 to book your appointment.  And remember there's a special JULY OFFER: £10 off your first treatment - but only if you book in July (appointments can be scheduled for August).

Hypnotherapy, affirmations, the law of attraction, NLP, positive thinking, the Silva Method - there's a long list of modalities and techniques that claim to be able to help you think positively and be able to manifest whatever you want, just by using the power of your brain.  So you want to be wealthy, healthy or happy - just think yourself so.  It may not be quite as simple as that, but it's most people would recognise that a strong focus and a positive attitude will be more likely to get you towards your goal more quickly.  And it's not just goals that can be influenced.

It's claimed that mental images produce changes in the body on a physical, chemical and immunological level that can affect health.  What you see in your mind’s eye can change specific immune system responses that may affect such things as white blood cell count.  It may sound a bit far fetched, but there is beginning to be some research to suggest that this might be so.  Visualisation is taught to people undergoing cancer treatments or suffering from anxiety or depression.

Guided imagery – more often known as visualisation – is an important tool in influencing a variety of health problems.  It provides benefits and poses virtually no risk.  The principle is that vivid imagery sends messages from the cerebral cortex to the lower brain.  From there the message is relayed to the endocrine and the autonomic nervous systems, which affect a wide range of bodily functions, including heart and respiration rates and blood pressure.

And visualisation can also be used to improve personal performance: it’s a way of programming your brain (and body) to help achieve the required outcome.  Athletes place as much importance on mental preparation before an event as they do on physical preparation.  It's a really simple process and since you can't stop thinking, you may as well direct your thoughts to a more specific outcome.

Why not give it a try yourself.....

1. Think of a situation for which you’d like a specific outcome – being calm at the dentist, passing an exam, making an impactful presentation, being more confident, etc. 
2. Now sit down and relax.  Observe your breathing for a few moments – you don’t need to do anything, just observe your breath coming in and going out again.
3. Imaging the situation as you’d like it to be – in as much detail as possible – and as if it had already happened.  How would you feel, what would you see, are there any sounds or smells that you’d be aware of?  Take as long as you need to prefect your ideal scenario.
4. Then really connect to it emotionally - feel the calm, excitement, triumph or whatever the predominant emotion would be once you were successful.  And feel it now, as if the event  had actually happened
5. Repeat as often as you can, and await a positive outcome.

A word of warning – imagining passing an exam without doing the revision may not work – you still need to undertake whatever preparation is appropriate in addition to the visualisation process.

And talking about focus, I'd just like to remind you that I have a special JULY OFFER: £10 off your first treatment of Reflexology or Indian Head Massage, so please help me spread the word.  This offer is only available for treatments booked in July, so don't delay.  To book just call Doris on 07724 197627.