Dedicating your lives to supporting others through their emotional and psychological struggles, therapists, by nature, are nurturers. However, the very essence of this work—holding space for others’ pain and healing—can lead to significant emotional and physical exhaustion, commonly known as burnout. Prevention of work burnout and practicing self-care is essential not only for therapists’ well-being but also for their effectiveness in helping others. How can therapists safeguard themselves against burnout and prioritize your own self-care?
Understanding Burnout
What is burnout? Burnout is a state of chronic physical and emotional exhaustion, often accompanied by feelings of cynicism and detachment from one’s work. For therapists, the risk of burnout is particularly high due to the emotionally demanding nature of your work. Due to prolonged exposure to clients’ traumas, burnout symptoms manifest themselves as fatigue, irritability, emotional exhaustion, decreased job satisfaction, and a sense of inefficacy, alongside a manifestation of anxiety in some cases. This coupled with the pressure to consistently provide empathetic care, can drain therapists’ emotional reserves.
The Importance of Self-Care
The approach to self-care has changed in recent years, rightly so, it is now deemed as not a luxury; it is a necessity. For therapists, self-care is the foundation that allows you to continue your work effectively. Self-care looks different for everybody but for therapists it involves maintaining a healthy work-life balance, setting boundaries, and engaging in activities that rejuvenate and nourish the mind, body, and spirit. Self-care practices help therapists manage stress, prevent burnout, and maintain a sense of well-being, which in turn enables you to be fully present for your clients.
Practical Strategies for Burnout Prevention
Set Clear Boundaries: Setting clear boundaries between work and personal life is one of the most important steps in preventing burnout. This includes not taking work home, avoiding overbooking clients, and establishing firm limits on availability. Boundaries help therapists recharge and protect their personal time.
Engage in Regular Supervision and Peer Support: Regular peer support groups can also be invaluable, offering a sense of community and shared understanding among colleagues facing similar challenges. Supervision provides therapists with a space to reflect on their work, receive guidance, and process difficult cases.
Prioritise Physical Health: Physical health is closely tied to emotional well-being, regardless of job. Regular gentle exercise, a balanced diet, and adequate sleep are crucial for maintaining energy levels and reducing stress. Therapists should also consider practices such as yoga or mindfulness meditation, which can help manage stress, enhance emotional resilience and support emotional well-being. Remember, exercise can add additional stress onto the body, gentle exercise is key when in a period of burnout.
Cultivate a Mindfulness Practice: Simple mindfulness exercises, such as deep breathing or body scans, can be incorporated into daily routines to manage stress. Mindfulness can help therapists stay grounded and present, reducing the risk of becoming overwhelmed by the emotional weight of their work. Apps are available to assist with mindfulness breathing as a guide.
Schedule Regular Breaks and Holidays: Taking time off is essential for preventing burnout. Therapists should regularly schedule breaks during the day, as well as taking annual leave or going on holidays, to rest and recharge. Even short breaks can make a significant difference in reducing stress, cortisol and maintaining focus.
Seek Personal Therapy: Receiving support for the challenges they face in their professional and personal lives, therapists, like their clients, can benefit from therapy. Personal therapy provides a space for therapists to explore their own emotions, gain insights into their own triggers.
To Conclude
Burnout is a real and pressing concern for therapists, whether you are a CBT therapist, a talking therapist, physiotherapist or any kind of therapist, by practicing intentional self-care and using proactive strategies, burnout is preventable. By prioritising your own well-being, therapists not only protect yourself from burnout but also enhance your capacity to support their clients effectively. The important thing to remember as a therapist is, your emotional well-being is the cornerstone of your practice—nurture it with the same care and compassion you extend to others.
We want to give you the space to thrive and become the best practitioner that you can be. If you would like to find out more contact us today.
As we embark on a new year, the prospect of setting goals can be both exciting and daunting. However, the key to success lies in the art of crafting achievable goals. Instead of overwhelming ourselves with lofty aspirations, let’s explore a practical guide to setting realistic and attainable objectives for 2024.
Reflect on Your Values and Priorities:
Begin by reflecting on your core values and priorities. What truly matters to you in the long run? Aligning your goals with your values ensures that your pursuits are meaningful and fulfilling. Take the time to identify the areas of your life that deserve your attention and focus.
Be Specific and Clear:
Vague goals often lead to confusion and frustration. When setting goals, be specific and clear about what you want to achieve. Rather than a generic goal like “get fit,” specify “exercise for 30 minutes, three times a week” or “complete a 5k run by the end of the year.”
Set Measurable Milestones:
Break down your goals into measurable milestones. This not only provides a roadmap for your journey but also allows you to track your progress. Define clear checkpoints along the way, helping you stay motivated as you accomplish each step. Eg. To attain one new client every month.
Make Goals Attainable:
While it’s important to dream big, it’s equally crucial to set goals that are attainable. Consider your current circumstances, resources, and capabilities. Setting achievable goals ensures that you maintain a sense of accomplishment rather than feeling overwhelmed. You do not want to set yourself up for the feeling of failure.
Relevance to Your Life:
Assess the relevance of each goal to your overall life. Will achieving this goal contribute positively to your well-being, personal growth, or happiness? Goals that align with your life’s broader narrative are more likely to be pursued with passion and dedication.
Time-Bound Targets:
Assign a timeframe to your goals. Whether short-term or long-term, having a deadline creates a sense of urgency and helps you stay focused. Be realistic about the time required to accomplish each goal, preventing unnecessary stress.
Flexibility and Adaptability:
Life is dynamic, and circumstances may change. Allow for flexibility in your goals and be willing to adapt when necessary. This doesn’t mean lowering your standards but rather adjusting your approach to accommodate unforeseen challenges.
Seek Accountability and Support:
Share your goals with trusted friends, family, or mentors. Having a support system creates a sense of accountability and encouragement. Regular check-ins with someone who understands your aspirations can provide valuable insights and motivation.
As you navigate the path of 2024, remember that setting achievable goals is a continuous process. By reflecting on your values, being specific and clear, setting measurable milestones, making goals attainable, ensuring relevance, establishing time-bound targets, embracing flexibility, and seeking support, you can create a roadmap that not only leads to success but also fosters personal growth and fulfilment. Here’s to a year of purposeful pursuits and the joy of accomplishing goals that truly matter.
If your main goals are based around your business we are here to support you as a practitioner, here to support your business and give you the space to thrive and become the best practitioner that you can be, if this is a pathway you decide to go down. If you would like to find out more contact us today.
In the United Kingdom, the field of therapy has seen significant growth and diversification in recent years. As mental health awareness continues to rise, more individuals are seeking professional help to address their emotional and psychological well-being. To cater to this demand, various types of therapists have emerged, each specializing in different aspects of mental health and emotional well-being. In this blog, we will explore some of the key types of therapists in the UK, what they do, and how they can help you on your journey to improved mental health.
Clinical Psychologists
Clinical psychologists are experts in assessing and treating a wide range of mental health issues. They often work in NHS settings and private practices. Clinical psychologists use evidence-based techniques to diagnose and treat conditions like depression, anxiety, and post-traumatic stress disorder. They may employ therapies such as cognitive-behavioral therapy (CBT) and provide individualized treatment plans.
Counsellors
Counsellors provide a safe and confidential space for individuals to talk about their problems and feelings. They help clients explore their thoughts and emotions, often with a focus on specific life events or difficulties. Counselling can be short-term or long-term, depending on the client’s needs. It’s often used to address issues like relationship problems, grief, or stress management.
Psychotherapists
Psychotherapists are trained to use talk therapy to delve deeper into an individual’s thoughts, feelings, and behaviors. They help clients gain insights into their problems and make meaningful, long-term changes. Psychotherapists may use various approaches, such as psychodynamic therapy, humanistic therapy, or integrative therapy, depending on the client’s needs and preferences.
Psychiatrists
Psychiatrists are medical doctors who specialize in the diagnosis, treatment, and prevention of mental illnesses. They can prescribe medication and often work in conjunction with other therapists to provide comprehensive care. Psychiatrists are equipped to manage complex mental health conditions like schizophrenia, bipolar disorder, and severe depression.
Art Therapists
Art therapists use the creative process to help individuals explore their emotions and express themselves. Clients can use various art forms like painting, drawing, or sculpture to communicate their feelings when words may be insufficient. Art therapy is particularly helpful for those who have difficulty verbalizing their emotions.
Music Therapists
Music therapists employ music as a means of promoting emotional, cognitive, and physical well-being. They work with people of all ages and abilities to address a wide range of issues, including autism, dementia, and emotional trauma. Music therapy can be both enjoyable and therapeutic, offering a unique way to access emotions and memories.
Occupational Therapists
Occupational therapists focus on improving individuals’ ability to participate in everyday activities and life roles. While they primarily work with physical disabilities, they can also address mental health issues, such as anxiety, depression, and post-traumatic stress disorder. Occupational therapists assist clients in developing coping strategies and achieving a better quality of life.
Speech and Language Therapists
Speech and language therapists help individuals of all ages with communication difficulties. While their primary focus is on speech and language development, they can also work with clients who experience emotional and behavioral challenges related to communication disorders. They help people develop effective communication skills, which can improve self-esteem and overall well-being.
This is not an exhaustive list, it is a snapshot of an array of therapists in the UK.
The diversity of therapists in the UK reflects the complexity of human mental health and well-being. Each type of therapist has a unique skill set and approach, enabling them to address a wide range of mental health issues. When seeking therapy, it’s essential to find the right fit for your specific needs and preferences. Whether you’re struggling with a specific mental health condition or simply need someone to talk to, there is likely a therapist in the UK who can provide the support and guidance you need on your journey to improved mental health and well-being. Remember that seeking help is a courageous step towards a healthier and happier life.
We are here to support you as a practitioner, here to support your business and give you the space to thrive and become the best practitioner that you can be, if this is a pathway you decide to go down. If you would like to find out more contact us today.
Becoming a therapist in the United Kingdom is a rewarding and fulfilling career choice that enables you to make a positive impact on people’s lives. Therapists play a crucial role in helping individuals navigate their mental and emotional challenges, offering support and guidance. To succeed in this field, one must possess certain qualities that not only make them effective therapists but also compassionate professionals. In this blog, we will explore the key qualities that are essential for becoming a successful therapist in the UK.
Patience
Therapeutic progress can be slow, and clients often need time to process their thoughts and emotions. As a therapist, you must be patient and allow your clients to work at their own pace. This quality is vital in helping clients develop self-awareness and make lasting changes in their lives.
Empathy
Not to be confused with sympathy, empathy is an important quality to have, not only as a therapist, but in general life. Being able to put yourself into your client’s shoes, understanding their feelings, thoughts and challenges is an important part of therapy, which allows the therapeutic relationship between yourself and your client grow.
Respect for Diversity
The UK is a diverse society with individuals from various cultural backgrounds, belief systems, and experiences. As a therapist, you need to respect and appreciate this diversity. Cultural sensitivity and a non-discriminatory approach are essential to ensure that clients from all walks of life receive the support they need.
Clear verbal communication
The ability to clearly explain your assessment and suggestions is imperative. This skill will take time to master, the more you practice, the more natural it will come to you. Take time to formulate your thoughts before you express your response.
Self – awareness
The ability to explore your own biases, background, weaknesses and strengths, continuously, whether that be through your own therapy journey, group work, continued education or peer supervision is extremely important. It gives you the ability to be sensitive to cultural differences, race, gender, religion and any differences that you may face. Having an understanding of yourself can prevent your own personal beliefs come into play, wither sub consciously or consciously when seeing clients.
It is important to ensure that ego takes no part in your work as a therapist. Monitoring your own reactivity is key and ensuring that you do not seek validation from your clients.
Good listener
Active listening is an important skill and quality that should not be overlooked. Whilst we listen to people daily without much thought, active listening involves listening to your clients closely and ask relevant questions, enhancing understanding of the conversation. To verify your understanding of what your client is communicating, one can restate or rephrase the client’s words. This builds a strong rapport with the client, making it apparent that you have been listening and have understanding.
Active listening tips:
Rephrasing clients communication into questions, reaffirming that you have understanding.
Use eye contact and facial expressions to show interest and empathy of emotion.
Provide time for your clients to speak during their session and do not feel the need to fill in the silence, allow them the space to open up.
Use relevant closed and open questions, showing you have been listening.
Resilience
Therapists often deal with challenging and emotionally draining situations. Resilience is a key quality to help therapists in the UK cope with these stresses and maintain their own mental well-being. It allows you to bounce back from setbacks, manage your own stress, and continue providing effective care to your clients.
Ethical Integrity
Adherence to a strong ethical code is non-negotiable in the field of therapy. Therapists in the UK must prioritize the well-being of their clients and maintain strict confidentiality. Ethical integrity ensures trust between therapist and client and safeguards the profession’s credibility.
Becoming a therapist in the UK is a deeply fulfilling career choice, but it requires a combination of innate qualities and learned skills. These qualities, such as empathy, active listening, patience, respect for diversity, good communication, self-awareness, resilience, and ethical integrity, are essential for success in this profession. They help create a therapeutic environment where clients can explore their emotions, gain insights, and work towards positive change. If you possess or are willing to develop these qualities, a career in therapy can be a meaningful and impactful journey.
Major depressive disorder (MDD) is the most predominant illness amongst mental, neurological and substance abuse disorders(1), with a lifetime prevalence of at least 10% and the risk in women twice that in men(2) . Research suggests that MDD is the most pervasive comorbid disorder to co-occur with generalised anxiety disorder (GAD), with a lifetime comorbidity rate of 90%(3).
Naturopathic and functional medicine explanation
Unravelling the multifactorial root causes of depression is challenging and looking at a broad amalgamation of unique factors such as vitamin D levels(4), gut microbiome diversity (5) amino acids and minerals(6), toxin exposure(7), mitochondrial dysfunction(8), inflammation(9), omega-3 polyunsaturated fatty acids (n-3FA)(10), diet(11) and lifestyle factors alongside adrenal function, thyroid health(12), neurotransmitter signalling(13) and blood sugar balance(14) allows functional medicine to create a unique insight into depression.
Gut microbiome:
A bidirectional relationship between the gut and the brain, connected via the microbiota-gut-brain axis involves communication via endocrine, neural and immune pathways(15), to mediate key processes including neurotransmission, neuroinflammation, neurogenesis and activation of the hypothalamic-pituitary-adrenal (HPA) axis(16) . Researchers indicate via MRI, the gut microbiome composition is correlated with neural activity and brain structure(17). The gut microbiota profiles of those with depression have shown a narrowing microbial diversity(16).
Vitamin D:
A wealth of research indicates lower vitamin D levels are associated with both minor and major depression alongside depressive symptoms in a range of ages from 18(18) to the elderly population, finding those with severe vitamin D deficiency were twice as likely to have depression(19) . Vitamin D has shown to have a neuroprotective role in the brain(20) and modulates the HPA axis, regulating the synthesis of dopamine, adrenaline and noradrenalin through vitamin D receptors in the adrenal cortex(21), leading to alterations in mood. Furthermore, vitamin D has shown to protect against dopamine and serotonin centrally(22).
Diet:
Fibre from fruit, vegetables, legumes and wholegrains have shown to be beneficial to those with depression, modulating the gut microbiome(23) and promoting immune functioning(24). Furthermore, phytochemicals found in wholegrains are protective against oxidative stress, which may be a result of inflammation found in those with depression(25). Refined sugary, high fat diets which lack dietary fibre not only impact the gut microbiome and immune function but also reduces Brain derived neurotrophic factor (BDNF), neuronal plasticity and learning within the hippocampus, which has been linked to depression(26).
A wealth of evidence supports the traditional Mediterranean diet (TMD) as a treatment for depression, characterized by low intakes of red meat, processed foods and confectionaries; with focus on a high intake of plant foods (legumes, fruit, vegetables, nuts , seeds, wholegrains, olives) a moderate intake of fish and extra virgin olive oil as the main intake of fat(27). In addition, research provides compelling support for the use of a TMD alongside fish oil supplementation of 900mg DHA and 200mg EPA for 3 months, for treating depression(28). A 45% improvement in depression scores were reported in those who had a dietary intervention, in contrast to 26.8% in the control group.
A TMD is rich in polyphenols and fibre, supporting the gut microbiome diversity, reducing dysbiosis, thus supporting the immune function and reducing the activation of the inflammatory cascade(29) , which has shown to be linked to depression. Adherence to a TMD ensures adequate B vitamin intake, imperative for several methylation reactions, including neurotransmitter production(30).
Final thoughts:
In terms of practical application, promoting a TMD is the most important change that should be recommended. Incorporating a high intake of plant foods (legumes, fruit, vegetables, nuts , seeds, wholegrains, olives) a moderate intake of fish, extra virgin olive oil and reducing red meat, processed foods and confectionaries is advisable. This in turn will support the gut microbiome, reduce inflammation and provide an abundance of micronutrients, supporting cognitive function and reducing depressive symptoms(29). Improving the diet increases essential nutrients which work synergistically in contrast to single nutrients.
It is warranted to incorporate 7 portions of different-coloured vegetables rich in fibre, nutrients and antioxidants, to increase microbial diversity(31) resulting in a supported immune system(32).
Probiotic foods (sauerkraut, miso, kimchi, kefir) should ideally be consumed daily, to support the gut microbiome(33).
(1) Collins, P.Y. Patel, V. Joestl, S.S. et al. (2011). ‘Grand challenges in global mental health’, Nature, 475, pp.27-30.
(2) Weissman, M.M. Bland, R.C. Canino, G.J. et al. (1996). ‘Cross-national epidemiology of major depression and bipolar disorder’, JAMA, 276, pp.293-299.
(3) Wittchen, H.U. Zhao, S. Kessler, R.C. et al. (1994). ‘DSM-III-R generalized anxiety disorder in the National Comorbidity Survey. Archives of general psychiatry’, 51 (5), pp.355-364.
(4) Eyles, D.W. Burne, T.H.J. McGrath, J.J (2013). ‘Vitamin D, effects on brain development, adult brain function and the links between low levels of vitamin D and neuropsychiatric disease’, Front Neuroendocrinol, 34, pp.47-64.
(5) Dinan, T.G. Stilling, R.M. Stanton, C. et al. (2015). ‘Collective unconscious: How gut microbes shape human behavior’, J Psychiatr Res, 63, pp.1-9.
(6) Nasca, C. Bigio, B. Lee, F.S. et al. (2018). ‘Acetyl-l-carnitine deficiency in patients with major depressive disorder’, Proceedings of the National Academy of Sciences, 115 (34), pp.8627-8632.
(7) Freire, C. & Koifman, S. (2013). ‘Pesticides, depression and suicide: a systematic review of the epidemiological evidence’, International journal of hygiene and environmental health, 216 (4), pp.445-460.
(8) Gardner, A. & Boles, R.G. (2011). ‘Beyond the serotonin hypothesis: mitochondria, inflammation and neurodegeneration in major depression and affective spectrum disorders’, Progress in Neuro-Psychopharmacology and Biological Psychiatry, 35 (3), pp.730-743.
(9) Na, K.S. Lee, K.J. Lee, J.S. et al. (2014). ‘Efficacy of adjunctive celecoxib treatment for patients with major depressive disorder: a meta-analysis’, Prog Neuropsychopharmacol Biol Psychiatry, 48, pp.79-85.
(10) Kiecolt-Glaser, J.K. Belury, M.A. Porter, K. et al. (2007). ‘Depressive symptoms, omega-6:omega-3 fatty acids, and inflammation in older adults’, Psychosom Med, 69 (3), pp.217-224.
(11) Berk, M. Williams, L.J. Jacka, F.N. et al. (2013). ‘So depression is an inflammatory disease, but where does the inflammation come from?’, BMC Med, 11, pp.200.
(12) Musselman, D.L. & Nemeroff, C.B. (1996). ‘Depression and endocrine disorders: focus on the thyroid and adrenal system’, Br J Psychiatry Suppl, 30, pp.123-128.
(13) Raedler, T. (2011). ‘Inflammatory mechanisms in major depressive disorder’, Current Opinion in Psychiatry, 24, pp.519-525.
(14) Al-Amer, R.M. Sobeh, M.M. Zayed, A.A. et al. (2011). ‘Depression among adults with diabetes in Jordan: risk factors and relationship to blood sugar control’, Journal of Diabetes and its Complications, 25 (4), pp.247-252.
(15) Mayer, E.A. Knight, R. Mazmanian, S.K. et al. (2014). ‘Gut microbes and the brain: paradigm shift in neuroscience’, J. Neurosci, 34 (46), pp.15490-15496.
(16) Dinan, T.G. Stilling, R.M. Stanton, C. et al. (2015). ‘Collective unconscious: How gut microbes shape human behavior’, J Psychiatr Res, 63, pp.1-9.
(17) Fernandez-Real, J.M. Serino, M. Blasco, G. et al. (2015). ‘Gut Microbiota Interacts With Brain Microstructure and Function’, J Clin Endocrinol Metab, 100, pp.4505-4513.
(18) Jozefowicz, O. Rabe-Jablonska, J. Wozniacka, A. et al. (2014). ‘Analysis of vitamin D status in major depression’, Journal of Psychiatric Practice, 20 (5), pp.329-337.
(19) Lapid, M.I. Cha, S.S. Takahashi, P.Y. (2013). ‘Vitamin D and depression in geriatric primary care patients’, Clin Interv Aging, 8, pp.509-514.
(20) Anglin, R.E.S. Samaan, Z. Walter, S.D. et al. (2013). ‘Vitamin D deficiency and depression in adults: systematic review and meta-analysis’, Br J Psychiatry J Ment Sci, 202, pp.100.
(21) Puchacz, E. Stumpf, W. Stachowiak, E.K. et al. (1996). ‘Vitamin D increases expression of the tyrosine hydroxylase gene in adrenal medullary cells’, Mol. Brain Res, 36, pp.193-196.
(22) Cass, W.A. Smith, M.P. Peters, L.E. (2006). ‘Calcitriol protects against the dopamine and serotonin-depleting effects of neurotoxic doses of methamphetamine’, Ann N Y Acad Sci, 1074, pp.261-271.
(23) Tachon, S. Zhou, J. Keenan, M. (2013). ‘The intestinal microbiota in aged mice is modulated by dietary resistant starch and correlated with improvements in host responses’, FEMS Microbiol Ecol, 83, pp.299-309.
(24) Volman, J.J. Ramakers, J.D. Plat, J. (2008). ‘Dietary modulation of immune function by beta-glucans’, Physiol Behav, 94, pp.276-284.
(25) Bilici, M. Efe, H. Koroglu, M.A. et al. (2001) ‘Antioxidative enzyme activities and lipid peroxidation in major depression: alterations by antidepressant treatments’, J Affect Disord, 64, pp.43-51.
(26) Molteni, R. Barnard, R.J. Ying, Z. et al. (2002). ‘A high-fat, refined sugar diet reduces hippocampal brain-derived neurotrophic factor, neuronal plasticity, and learning’, Neuroscience, 112 (4), pp.803-814.
(27) Bach-Faig, A. Berry, E.M. Lairon, D. et al. (2011). ‘Mediterranean diet pyramid today. Science and cultural updates’, Pub Health Nutr, 14 (12A), pp.2274-2278.
(28) Parletta, N. Milte, C.M. Meyer, B.J. (2013). ‘Nutritional modulation of cognitive function and mental health’, J Nutr Biochem, 24, pp.725-743.
(29) Edwards, C.A. Havlik, J. Cong, W. et al. (2017). ‘Polyphenolsand health: Interactions between fibre, plant polyphenols and the gut microbiota’, Nutr Bull, 42, pp.356-360.
(30) Sanchez-Villegas, A. Henriquez, P. Bes-Rastrollo, M. et al. (2006). ‘Mediterranean diet and depression’, Public Health Nutr, 9, pp.1104-1109.
(31) Toribio-Mateas, M. (2018). ‘Harnessing the Power of Microbiome Assessment Tools as Part of Neuroprotective Nutrition and Lifestyle Medicine Interventions’, Microorganisms, 6 (2).
(32) Klinder, A. Shen, Q. Heppel, S. et al. (2016). ‘Impact of increasing fruit and vegetables and flavonoid intake on the human gut microbiota’, Food Funct, 7, pp.1788-1796.
(33) Mohammadi, A.A. Jazayeri, S. Khosravi-Darani, K. et al. (2016). ‘The effects of probiotics on mental health and hypothalamic-pituitary-adrenal axis: A randomized, double-blind, placebo-controlled trial in petrochemical workers’, Nutr Neurosci, 19, pp.387-395.
Stress has taken over our lives. We experience stress at work. Maybe you have a difficult manager or colleague. You may need to work to deadlines. Or you feel as if you have to compete with younger colleagues.
We are stuck in traffic jams on our way to and from work. Your car might break down or you get caught in an accident.
We deal with relationship stress, such as a breakup or divorce or our children and pets become ill, and not to forget the stress our finances can cause us. All the stresses can result in sleepless night, overeating, over-drinking and over-thinking. You get up stressed, frustrated and agitated. It often seems as if we cannot escape the noise outside of us but also inside the noise inside our minds.
Angelic Reiki is the ideal solution to let go of stress at the end of a busy working day, to recharge your batteries and take a look at your current life as it is.
What makes Angelic Reiki so unique?
What is it and how does it work?
Above all, what are your benefits to experience angelic reiki healing?
A bit of History
The fascinating healing modality Angelic Reiki has its beginnings between October 2002 and February 2003. Archangel Metatron has channelled this new energy healing system to a man called Kevin Core from Yorkshire, UK. Subsequently, Kevin Core and his wife Christine have taught Angelic Reiki all over the world.
Archangel Metatron is known as the scribe of God. Most importantly, he is the keeper of the Akashic Records. In addition, he is the guardian of the guardian angels. He had an earthly existence is Enoch, meaning he used to be a human being just like you and me.
His famous words are “Angelic Reiki is the healing for our time.” Over the past few years, the vibration of this planet increases yearly. Humans around the globe are looking to become happier, live in a world where everyone is at peace and experiences unconditional love. Archangel Metatron has sent Angelic Reiki into the world so that we can benefit from our desire to live a better and happier life. In Angelic Reiki sessions I help you to re-connect with the love and happiness that is your birthright.
How the session works and what the benefits are
The Angelic Reiki healing session begins with an informal chat with you. We will talk about what you would like to have healed. This first part can take approximately 15 to 20 minutes.
This is followed by the healing session which can take up to 20 minutes. You can choose to sit in a comfortable chair or lay on the therapy bed. You are fully clothed during the session. Angelic Reiki is a hands on healing technique. This means that I am guided by the angels where to place my hands. I will ask for your permission to gently touch your shoulders, knees, stomach or lungs. You would need to tell me whether you do not want to be touched at all.
At the beginning of the actual healing session, I invoke my healing angel, the Galactic healers and the Ascended Masters that are appropriate for this healing session. I will do this quietly while standing behind you (if you are seated) or stand beside you (if you opt for the therapy bed).
The angels send their healing energy through my hands into your body to the parts that need to be healed. Your body absorbs only as much healing energy it needs to heal.
Apart from receiving healing, the angels might also have messages for you. This can be any advice with regards to your current life situation, an alert to look out for or which direction to take.
While the healing is taking place, you may experience inner calm, peace and uplifting. The angels send you their unconditional love and will take your worries and fears away. Sometimes unexpected emotions may surface but this is part of the healing process.
The angels will let me know when the healing is completed. At this stage I will ask Archangel Michael to anchor the healing, to ground my client firmly to the earth and ask Mother Gaia to send any excess healing energy to the parts of the world that are needed the most.
A follow-up chat takes place right after the healing session. We discuss what your experience was and how you are feeling. I often recommend one follow up session. It depends on the condition that needs to be healed.
Please be advised that Angelic Reiki can heal emotional, physical, and mental conditions. Before booking a session with me I recommend consulting your general practitioner or specialist first to rule out any underlying issues.
Please contact me with any questions you may have or book your session.
There has been a lot in the news this week for ‘National Menopause Week’ but it predominately seems to surround the use of HRT. This may work well for some but what about for others who don’t want to use prescribed medication to help them through what is, after all, meant to be a natural progression in a woman’s life.
When a woman’s ovaries begin to wind down towards menopause, symptoms such as significant mood swings, hot flushes, night sweats, unusual weight gain and forgetfulness are commonly experienced which can be not only disconcerting but hard to manage. However, this, in theory, should be a stage one passes through and not, as we are now being led to believe, a serious medical condition. So, what is going on – why does one woman have severe symptoms and another none?
What I am going to do is explain a little bit from a functional perspective of why some woman experience more significant symptoms than others and what you can do about it if you are one of those women who is struggling. Or if you simply want to understand more in preparation for the years ahead.
As we age, the ovaries do not suddenly shut down production of oestrogen (or oestrodial to be more precise), it is a gradual decline during what is called the peri-menopause years when women typically experience irregularity in their cycles. In theory, the adrenal glands pick up some of the slack by aiding in oestrogen production via the production of oestrone (the predominant oestrogen in the body post menopause) and the body can convert some fat to oestrone.
Some Factors Influencing Menopausal Symptoms:
Stress – via its impact on adrenal function. Stress comes in many guises and can typically be categorised as physical, physiological and psychological and stress affects adrenal function via what is commonly known as the ‘HPA’ axis. The HPA axis connects our hypothalamus (in our brain) to our pituitary glands, adrenal glands, ovaries and thyroid and they are all inter-connected by complex feedback loops. If these loops become dysregulated over a long period of time due to, say, chronically elevated cortisol, there are ramifications such as potential thyroid dysfunction and insulin resistance. Insulin resistance and menopause are closely associated as declining oestrogen can negatively impact cell insulin sensitivity resulting in a lack of metabolic flexibility. In addition, for the adrenal glands to pick up some of the slack and produce oestrone, they need to be able to produce adequate amounts of DHEA. This can be measured in a variety of ways and often found to be low in clients who are struggling with menopause symptoms. This can be due to a lack of raw materials (such as cholesterol) or the body’s HPA axis does not function properly from years of chronic ‘stress’.
Cholesterol – many people, especially those around in the 1980’s who believed low fats diets were good and avoided all forms of cholesterol are now in their menopause years and still holding onto this long-held belief. Cholesterol is essential not only for healthy cell membrane function and thus communication between cells but it is the building block of both DHEA, cortisol and the androgenic sex hormones, such as all forms of oestrogen.
FSH – or Follicle Stimulating Hormone. This is the hormone that stimulates oestrodial production in the ovaries and actually increases in the early years of the menopause. FSH has a dilating effect and its increase is thought to be one of the mechanisms behind hot flushes.
Lack of Adequate Nutrients – all pathways require nutrients for raw materials and cofactors to work. Some of us need more than others due to genetic variations, different stressors we have in our lives and different environments. Ensuring your eat a diet that is right for you and supplement where necessary is important.
What can you do?
Make some lifestyle adjustments – Learn to tap into your para-sympathetic system ie relax. This doesn’t mean you have to stop work or give up what you love doing but make sure you find time to wind down, start yoga, experiment with meditation or get a massage.
Balance your blood sugar – imbalanced blood sugar can lead to elevated insulin and longer term insulin resistance which can exacerbate the potential lack of insulin sensitivity resulting from oestrogen decline. Improve your chances of avoiding a problem and abdominal weight gain by ensuring each meal is balanced with adequate amounts of protein, healthy fats and unprocessed carbohydrates (such as all forms of vegetables especially plenty of green leafy vegetables and other brightly coloured sources). Limit fruit to 1-2 pieces a day with a preference for berries due to their high antioxidant content and lower glycemic-load. Ensure other good sources of fibre in your diet and avoid processed foods where-ever possible.
Fish oil – Fish oil (EPA, DHA, GLA) has been shown to be a useful supplement to help reduce hot flushesand something to consider especially if oily fish is low in your diet or you are vegan (vegan supplement sources are available).
Phyto-oestrogens – consider increasing your foods that contain phyto-oestrogens – such as non-GM fermented soy and flaxseed. Herbs such as sage, red clover, celery seed and alfalfa are also sources of phyto-oestrogens which have been shown to help reduce hot flushes and positively impact bone health(see health warning below).
Vitamin E – has shown to be effective in reducing vaso-motor activity ie reducing the incidence of hot flushes. The best food sources of vitamin E are sunflower seeds, almonds, spinach, swiss chard and avocado.
Exercise – in moderate forms (not necessarily Ironman or ultra-marathons) has been shown to have many beneficial effects on both peri and post-menopausal women such as reducing hot flushes, decreased bone loss, improved circulation, improved ability to deal with stress. Cardiovascular and strength based exercises are important as we age.
Be Preventative – there is evidence that lower PMS symptoms in earlier years reduces the incidence of menopausal symptoms. Seek advice before the menopause hits to find out the root cause of your PMS.
I have not discussed here the potential risks and studies supporting, or otherwise, the links of HRT with increased risk of breast cancer as that is something I go through in detail with clients on a one-by-one basis to help put the risks versus benefits into context of their own unique situation.
Health Warning: Please also be aware that none of the above constitutes advise as every client must be assessed individually to find what is at the root of their symptoms and that if you are on medication, herbs can interact with these and advise from a suitably qualified healthcare practitioner should be sought.
April is Stress Awareness month, so what better time to dedicate a few minutes to consider the role stress plays in our lives and how that impacts our wellbeing.
Stress is stressful. Stress is also a normal part of life. Yet, according to the Mental Health Foundation, 74% of UK adults have felt so stressed at some point over the last year that they felt overwhelmed or unable to cope and 1 in 6 people in paid employment suffered a common mental health issue, with stress playing a role in this (Stevenson et al., 2017). Further, in 2018 work-related stress and anxiety accounted for 44% of work-related ill health and 57% of working days lost (Health & Safety Executive, 2018). It appears that millions of us around the UK are experiencing high levels of stress. So, I ask you now to reflect, in the past year how much stress have you experienced? Relatively little? Quite a lot? I suppose this begs the question, what exactly is stress?
Stress is primarily a physiological response, an inbuilt survival mechanism. When we experience threat or danger, real or imagined, our physical stress response is what’s meant to help us get out of trouble, and quickly. Our body cranks up the gears and throws all of its resources into getting you mobilized and moving, often referred to as ‘fight or flight’. This is achieved by releasing a number of hormones throughout the body and the shutting down of various systems such as digestion and immunity to conserve energy and divert it elsewhere such as to our muscles. The thing is, this emergency state is only meant to last long enough to get us out of danger and back to safety; to escape that rampaging lion or to fight off the unwelcome intruder. However, for many of us more now than ever, in our modern and fast-paced society, what stresses us looks different and can regularly get the better of us, be it tomorrows work deadlines, delivering a presentation, sorting through and responding to the endless onslaught of emails and texts, making ends meet and not forgetting mum’s birthday. As a result, our brains and bodies can stay on red-alert and the continuous presence of hormones and neurochemicals such as adrenaline, cortisol and norepinephrine can reduce our ability to think clearly, remember things and learn new skills.
With this in mind and the inevitability of stress, it seems wise for us to consider, how can we get better at stress?
How Can We Get Better At Stress?
Let’s start with your attitude towards stress. What are your beliefs about stress? Is stress bad; is stress good? There is a lot of information out there that tells us that stress makes us sick, that it’s harmful to our health. It increases our risk to everything from the common cold to cardiovascular disease. But is stress itself really the enemy?
Kelly McGonigal, Health Psychologist, gave an excellent Tedtalk in 2013 where she presented some startling and highly interesting research coming out of the field relating to acute, short-term and moderate experiences of stress. She references as study that tracked 30,000 adults in the US for 8 years and asked people how much stress did they experience in the last year; and, do you believe that stress is harmful to your health (Keller et al., 2012). Researchers then followed the public death records to track who died over the time period. Here’s what they found. People who’d experienced a lot of stress in the past year had a 43% increased risk of dying. But, that was only true for people who held the belief that stress is harmful to their health. They also found that people who’d experienced a lot of stress but did not view stress as harmful, were no more likely to die. Yes, you read that correctly. In fact, this group had the lowest risk of dying of anyone in the study, including people who experienced relatively little stress.
So, is stress truly bad for you?
And, can changing the way we think about stress, make us healthier, even more resilient perhaps?
According to science, the answer is yes; when we’re able to change our mind about stress, we can change our body’s response to stress too.
See if you can allow your mind to take you back to a time when you felt particularly stressed. As you imagine this, what do you notice about your body in that moment? I bet there’s some sense of a pounding heart, more rapid breathing, perhaps the breakout of a sweat. A large number of us would be inclined to interpret these changes as signs of anxiety, or that we weren’t coping well under the pressure. But what if instead, we understood these changes as our body becoming energized, vitalized, preparing you to meet the demands of this challenge.
A study at Harvard University (Jamieson et al., 2013) told its participants exactly this. Before going through a social stress test, they were taught to understand their stress response as helpful; that a pounding heart helps give you strength in preparation for action and that breathing quickly wasn’t a problem, but a solution to getting more oxygen to the brain and muscles. And the results? Those who learned to view their stress response as a helpful resource were less stressed out, less anxious and more confident. Also, there was a fascinating physiological change to their stress response. Typically, during stress our heart rate goes up and our blood vessels constrict, causing an increase in blood pressure, and this is one of the reasons why chronic stress is linked to cardiovascular disease and the understanding that exposure to prolonged stress is not healthy. The study revealed however, that when stress was viewed as helpful, participants’ heart rates increased yet their blood vessels remained relaxed and open; they did not narrow as typically expected during stress. This state reflected a similar physiological state to those of joy and courage (McGonigal, 2013). Over a lifetime of exposure to stressful experiences, this one change could be the difference between a stress-induced heart attack at 60, and living well into your 90’s. Studies like this one are showing us that how we think about stress matters.
Another interesting fact about stress is that when we’re feeling under pressure our pituitary gland releases a hormone called oxytocin. Famous as a love chemical, oxytocin seems less known about when we talk about stress. Oxytocin acts on both our brain and body and drives us to make contact with others (Poulin et al., 2013). Now, why might this be important? As social creatures, we know that community and relationship are important to our wellbeing; hence, in the face of challenging circumstances, our stress response knows that we will benefit from supportive contact. Oxytocin is known to increase empathy and compassion, and so connecting with someone to either give or receive support is going to be beneficial to our health in preventing and mitigating any potentially harmful effects of prolonged stress exposure.
And for your final consideration today as Stress awareness month draws to an end is a quick note on the emerging research demonstrating that stress may actually help you to connect with your instincts and improve your performance. For example, researchers at the University of Maine (Ell et al., 2011) found that the more stressed out participants in their study reported feeling, the better they performed on tasks that required them to respond quickly with their ‘gut feeling’, opposed to thinking it through. Imagine if we could learn to harness this enhancing effect of stress by choice; imagine what we could do and achieve.
So how exactly does one go about practically implementing this information? How can we change our minds and learn to understand and appreciate our stress in a new way, a way that’s helpful to our wellbeing. Well, the first step is complete, you’re now aware of this possibility and awareness is key. The next time you feel yourself in stress, or are anticipating a stressful situation, your mind will recall to your conscious awareness this article and its contents. Then upon remembering, take an open and curious approach to your experience; notice and name the changes that are happening; notice your heart rate, notice your breath, notice any changes to your thoughts and attention, notice any sweating and say to yourself, ‘Here is my stress response” and know that it is gearing up to help you to rise to the challenge. And then, make the time to seek out a friend or loved one. And, when you see others you care about enduring their stress, access your empathy and compassion, connect with this person and help them to better understand the helpfulness of their own stress response. Talk about and invite open conversations of stress; don’t carry it in isolation. Over time, with these interventions your bodies will respond in health and resilience will build.
If stress is a concern for yourself or a loved one, it can be helpful to get professional support to learn more about how it can managed and improved.
Vanessa is a Chartered Practitioner Psychologist in private practice at Brighter Spaces Islington. She often utilizes an Acceptance and Commitment Therapeutic approach to working with individuals get better at stress and start taking effective action to move towards richer and more meaningful lives. Acceptance and Commitment Therapy (ACT) has been shown by numerous research studies to be an effective treatment intervention for a number of adult common and complex mental health conditions, including stress and burnout.
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Source of reference:
Ell, S.W., Cosley, B. & McCoy, S.K. (2011). When bad stress goes good: increased threat reactivity predicts improved category learning performance. Psychonomic Bulletin & Review, 18(1), 96-102.
Jamieson, J. P., Mendes, W. B., & Nock, M. K. (2013). Improving Acute Stress Responses: The Power of Reappraisal. Current Directions in Psychological Science, 22(1), 51–56.
Keller, A., Litzelman, K., Wisk, L. E., Maddox, T., Cheng, E. R., Creswell, P. D., & Witt, W. P. (2012). Does the perception that stress affects health matter? The association with health and mortality. Health Psychology, 31(5), 677-684.
Poulin, M. J., Brown, S. L., Dillard, A. J., & Smith, D. M. (2013). Giving to others and the association between stress and mortality. American journal of public health, 103(9), 1649–1655.
In case you didn’t know, the whole of April has been designated stress awareness month. Stress even has its own website. Who knew…..
Back in 1936 when Dr Hans Selye coined the term stress to describe “the non-specific response of the body to any demand for change”, I bet he never imagined one day there would be a worldwide stress epidemic. Stress has possibly become one of the most used words in the English language and is one of the few words that has been absorbed into other languages in English.
After it became apparent that people were viewing stress in an unpleasant, negative way Dr Selye had to come up with another word, stressor, to distinguish stimulus from response. We tend to equate stress with distress, defined as a “physical, mental, or emotional strain or tension” or “a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilise”.
There is also of course good stress, which Dr Selye described as eustress. This is the sort of stress that helps us in meeting deadlines or with productivity, as shown in the illustration on the left. However, there is a tipping point and this differs for each one of us, after which things can go rapidly downhill. This is when we should heed the early warning signs and symptoms that suggest we are reaching the point of overload.
A good analogy to describe our individual response is that of a roller coaster ride. Some on the ride would sit at the back, knuckles clenched on the safety bar with their eyes closed, wondering why they had got on in the first place. At the front you have the thrill seekers who embrace the whole experience, yelling with delight as they enjoy each steep plunge and who can’t wait to get to the next ride. Somewhere in the middle you may find a few who are just going with the flow and may even feel a bit bored.
The rollercoaster is the same stressor for all the passengers. It is their perceptions and expectations that differ and create an individual response.
It’s the same in everyday life. How we perceive things can affect our stress levels.
From the moment we get up it can be a race against the clock – to get to work on time, to get the children to school, to negotiating the commute. It continues on through the day – busy schedules, work deadlines, appointments to keep and so on.
We make choices to eat less than healthy food, sometimes on the go. We make choices to drink too much alcohol, to stay up late and watch tense thrillers or horrible news. We can make different choices.
The Stress Response
When our bodies experience stress a complex hormonal response is triggered via the hypothalamus-pituitary-adrenal (HPA) axis and the adrenal glands produce adrenaline and cortisol to help our bodies cope. This is what gives us the energy to run from that proverbial sabre-toothed tiger we often hear about. Our sympathetic nervous system (SNS) is engaged and we are ready for ‘fight or flight’.
This ‘fight or flight’ state can damage our brain and body tissues resulting in health problems. We are not designed to be in this state all of the time and when we are, we can start to ‘burn out’. We are constantly having to produce the stress hormone cortisol and risk becoming resistant to it, having to produce more to get the same effects.
This constant state of high cortisol can wreak a lot of damage and has been linked to:
Insulin resistance and diabetes
Increased belly fat
Anxiety and depression
High blood pressure
Low energy
Suppressed immunity
The opposite of this state is parasympathetic nervous system state (PSNS) and this is ideally the state we need to be in for 90 – 95% of the time. This is the state that allows our bodies to relax, repair and digest and to function optimally.
Our ancestors enjoyed a far better balance between these two states than we do today. Being in this ‘fight or flight’ state has become a chronic issue, exposed as we are so constantly to stress. Our bodies are constantly in reaction and we don’t have the chance to recuperate properly.
Recognising the sources of stress is an important start to dealing with this problem. They can come from external factors. A great deal of stress comes from invisible and internal factors such as:
Emotional conflict
Exposure to environmental toxins
A diet high in sugar and starches
Blood sugar imbalances
Systemic inflammation
Chronic pain
Food intolerances
Poor sleep
Clearly dealing with stress is a priority from a health point of view. So how can we best mitigate the effects of stress?
We can never eliminate stress from our lives completely. However, there is a lot we can to support the way our body deals with stress and benefit in the long run.
From Dis-stress to De-stress: Ten Strategies to develop Resilience
And breathe………consciously that is: This is free and can be done anywhere, anytime. Few people really breathe properly and many of us have bad breathing habits such as over-breathing, chest breathing and holding your breath. Habits like these can create a shortage of oxygen and energy and are extremely stressful to the body. If necessary do some research to develop better habits.
Sleeping soundly: Value the time you spend in bed. Switch off your devices earlier. Many people are in the dark about the negative, stressful effects of blue light. If you are suffering with persistent insomnia you may need to seek support to get to the root cause. Limiting exposure to blue light after dark is a good start. Research ‘sleep hygiene’.
Eating well and wisely: Ideally we need to be consuming nutrient dense, unprocessed wholefoods that have not been messed with in a factory. Focus on eating seasonally and locally as far as possible. It costs less to eat this way and it makes shopping a lot simpler. Choosing organic where possible lowers the stressful impact of toxins on our gut microbiome. Making better choices and avoiding highly processed food like products is critical for balancing blood sugar and stress management.
Targeted supplements: I’m a firm believer in getting what you need from an optimal diet though there are times when the use of specific targeted supplements can be very useful, especially in negating the effects of stress.
Adaptogens are compounds found in certain herbs that help to stabilize body systems. Adrenal adaptogens help counteract the negative effect of stress and include:
Ashwaganda – a personal favourite
Rhodiola
Panax Ginseng
Siberian Ginseng
Holy Basil Leaf Extract – also available as an essential oil
Magnesium: This vital mineral, involved in activating 700 – 800 body enzyme systems, can be seriously depleted by stress. The best magnesium supplement in my opinion is ReMag. This was developed by Dr Carolyn Dean, a renowned expert on magnesium and is 100% absorbed (unlike other forms of magnesium. It comes in liquid form and is available in the U.K. from a company called Botanica Health. Seeking the help of a qualified nutritional therapist would advantageous to find out how to balance this with Vitamins D and K2 and calcium.
Taking Magnesium Chloride (or Epsom salts if you wish) bath at night is a great way of absorbing magnesium and can contribute to better sleep especially if you add essential oils to maximize the benefit. A Lavender and Cedarwood combo are among my particular favourites.
Pantethine (B5) and B vitamins in general are necessary for the manufacture of adrenal hormones. When we are under stress we tend to have a greater loss of B vitamins. As well as optimizing our dietary intake we may do well to find a good wholefood state supplement.
Meditation: This can take some time to master. The monkey brain kicks in. Remember these are just thoughts. Acknowledge them and let them drift by. Meditation techniques are readily available online and are worth checking out.
Laughter is the best medicine: Laughter and finding enjoyment in life are a great antidote to stress. Having a positive mindset and being optimistic builds resilience and can contribute to longevity.
Connection: We are hard wired as humans being for connection to one another. Loneliness and the feelings of isolation this engenders are very stressful for the mind and body. Modern day exacerbates isolation for many.
Get out in nature: A new trend in the U.K. is forest bathing. This originated in Japan and is now a cornerstone of Japanese healthcare. The science is there to back up what is old knowledge and wisdom. Taking a long, slow walk and using all of your senses to absorb the special atmosphere in a forest gives us the opportunity to benefit from chemicals released by tress called phytoncides which have a positive effect on the immune system.How many hours do you spend in what is essentially a blue lit cave? This is unnatural and yet has become ‘normal’ for many people. Days, weeks, months go by without any connection with nature. Go and recharge on a regular basis. Make it a priority for the sake of your health.
Grounding and earthing: This refers to connecting electrically with the earth. An increasing amount of research is finding this has numerous health benefits. To achieve this our skin needs to touch the bare earth, be it grass, sand, water or any conductive surface. It’s simple, free and effective. Take your shoes off and connect with mother earth. In a forest…with some friends…having a laugh…
Essential oils: amazing gifts from nature. I love using oils as I find them really accessible. Just gently inhaling from a bottle of Wild Orange oil is so uplifting. A whiff of Lavender last thing at night is well known for its relaxing properties. I love using the doTERRA brand. They are a science company who have taken essential oils to a whole new level in terms of quality, potency, purity and ethical sourcing and have set their own high standards to guarantee maximum therapeutic value (not all essential oils are created equal!). For this reason they are the preferred brand of many doctors, surgeons, hospitals and researchers.
One powerful way of using essential oils is with the AromaTouch Technique Treatment. This is a massage style application of eight specific individual oils and blends and is a powerful way to de-stress. The oils also help with reduction of inflammation which can be caused and exacerbated by stress.
We can all make a conscious decision to make different more healthful choices and there is much we can do to support ourselves against stress. I shall give the last word to Dr Selye: “Adopting the right attitude can convert a negative stress into a positive one”.
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If you want help to reset your diet and implement healthier choices, this April I am offering a limited number of 45-minute wellness and dietary assessment consultations for the very special price of £57.
I am also trained and accredited to give the AromaTouch Technique Treatment and am offering this powerfully relaxing treatment in a 45-minute session at Brighter Spaces in Guildford for the £47 (usual price £60).
Throughout the years, I have discovered many different holistic therapies and I love them all, but I am particularly passionate about Theta Healing. This is because it amazes me how very specific belief systems can be changed at the subconscious level instantly, resulting in an immediate impact on a person’s life. Since my Theta Healing journey began, it transformed me as a person and as a musician, as I was immediately able to perform on stage without worrying what others thought of me. I began to sing more freely, as any type of performing arts is affected by a person’s psychology.
Whatever you are hoping to change in your life, be it building your business, landing your dream job, having more abundance, better health, more genuine friendships, finding your soul mate or improving your existing relationship; you take the necessary steps towards change, yet you may find that something is holding you back, for example, however hard you work towards your goals, nothing ever quite fully manifests, if it does at all! Maybe your self-esteem isn’t quite where you’d like it to be, or you feel pressure from the media to compare yourself to others, often even without realising that you do, and this can by soul destroying! Our insecurities and limiting beliefs that have been lying dormant are triggered more than ever in this time of global spiritual awakening, but this can be a good thing as it means we are being given signals that it is time to let them go!
So where are these limiting beliefs stored, and where do they come from? Only 5% of our brain is conscious, and the other 95% is subconscious, therefore we don’t even know what many of the beliefs are that we have, and a lot of them can even oppose what our conscious mind believes, which slows us down when we make important decisions. This can be difficult, especially when the subconscious mind is what runs the show in our lives! This is why many people turn a golden opportunity down without even knowing why fear got the better of them. Many people self-sabotage in this way, as there could be a number of events in a person’s past they can’t even remember that gave them these self-sabotaging programmes. From conception to birth, we are absorbing belief systems from all around us, from the collective consciousness, our parents, teachers, and events that happen around us. We even inherit beliefs from our ancestors as they are energetically stored on a DNA level, and the beliefs we carry over from our past lives are held on a soul level.
Beliefs can affect us in so many ways, our health being just one of them, because every illness has an emotion attached to it, for example, anger gets stored in the liver, resentment in the kidneys, and grief in the lungs. When such beliefs are transformed it can allow you to heal much more quickly from any disease that has manifested, helping the medical treatment you are receiving to work more easily, as Theta healing aids the body’s own natural ability to heal itself.
When we reach adulthood, we have already learnt to think and behave in a certain way, and this set of habits then becomes our comfort zone, therefore we can feel it is too late to change. Children absorb new beliefs like sponges as they are in a constant state of expansion, and they have a sense of wonder about the world around them. But the beauty of Theta Healing is, we can return to that vibrational state of wonder and relearn our belief systems. If there is a certain emotion you have never experienced before, Theta Healing can be used to download feelings you have never felt, in addition to the new belief systems. For instance, a person who has never experienced love before would not know what it is like, so downloading what love feels like will transform their experience in their relationships.
So what exactly is Theta Healing? Our brains emit a mixture of brainwave frequencies – beta, alpha, theta, delta, and gamma. When you are in an active or alert state (thinking, talking, communicating), you are predominantly emitting beta waves; and while you are very relaxed or meditating, daydreaming or fantasising, you are in an alpha state (Reiki healers work from an alpha brainwave frequency); and theta brainwaves are mostly emitted during a very deep state of relaxation or hypnosis, or while praying intensely. It is through this theta brainwave state that we can access the subconscious mind or the innocent state of a child, so the therapist can find out what limiting beliefs are held in the subconscious mind, and then they can be changed to new empowering ones within seconds!
The main areas of our lives affected by our limiting beliefs include relationships, finances, career, health, spirituality. As you use the Law of Attraction to bring about your desires, why does it work so easily for some people, but for others it is very difficult or seemingly impossible? This is because your belief systems affect your vibrations, and like attracts like, so it is essential to have beliefs that are in alignment with your goals! Transforming your belief systems allows you to be more of your authentic self, therefore attracting your hearts desires will be a lot easier!
The most common limiting beliefs people have around wealth can include the following:
Becoming successful will make people stop loving me.
People will steal from me.
People only come into my life to ask for favours.
Only evil people are rich.
Staying poor keeps me closer to God.
If you hold any of the above beliefs, it can stand in your way of attracting opportunities that would make you more money.
People who want to manifest a soul mate could have any of the following common limiting beliefs:
If I get close to someone I will have to supress my true personality to be liked.
He/she will cheat on me.
If I find happiness it won’t last.
Love hurts.
Love comes with a price.
So obviously when you want to manifest anything and you have limiting beliefs that state you don’t deserve it, or that it is not possible, etc. these cause people to somehow find a way to cut themselves off from receiving. The beauty of Theta Healing is that it can transform so many beliefs in a session, and this changes you, for example, rather than overreacting to any situation as you did before, you will be more likely to respond from a more balanced place.
Recently a client came to me as her grandmother was in hospital with a brain tumour, and she intuitively knew that this came from an ancestral pattern of mental illness in her family that needed clearing, so she saw the illness as an opportunity for growth, rather than a tragedy. She has a very healthy approach that enabled her to see the situation from a higher perspective, this is what comes when a person has had a lot of Theta Healing! I am happy to say that her grandmother is now fine! When you clear a limiting belief in one person, this can also transform their ancestors who held that same belief. This shows how Theta Healing can help us in so many ways!
HERE is an example of how a Theta Healing session is conducted.
To get in touch, or if you have any questions about Theta Healing, you can EMAIL me or PHONE me.
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This is a guest post by Amelya Goldy.
Amelya is an advanced Theta Healer and Reiki Practitioner in private practice at Brighter Spaces Islington.
Struggling with those New Year resolutions? Feeling disheartened, guilt-ridden or have a serious case of the January blues? You’re not alone. Read on to discover how to lift your spirits, boost your mood and keep your health on track this year.
With all the hullabaloo of Christmas out of the way, and with spring still a distant dream, this time of year can be tough. Add to that the physical (and financial) hangover from an indulgent festive season and it’s no wonder the promise of a “wipe-the-slate-clean” drastic detox or exercise programme can seem alluring.
However, the promised land of virtuous clean living often comes with a downside. If you’re feeling not-so-great about yourself it can be tempting to set unrealistically high targets. And if you’re a natural list-maker and prone to a monkey mind (like me!), this can amplify the issue. Give up [insert chosen vice here] – sure, I can do that for a whole year! Take up running every morning? No problem! Lose two stone in a month? Count me in!
I’m being a little flippant of course, but I’m sure we’re all familiar with that comforting feeling that we can “remake ourselves” in a month and undo our past excesses (perceived or real).
Why You Are Failing To Reach Your Goals
Now, having goals is a really good thing – without them it would be a struggle to get anything done and they can lead to truly great achievements. The problem is those unrealistic targets that you know deep-down are setting you up for a fail. Those ones that, when life gets in the way and you realise you can’t keep up with only surviving on salads or flogging it out at the gym every day, trigger feelings of failure and send you on a spiral of guilt, shame and self-loathing.
The traditional January detox is a good example. Making up for all your festive food sins with a few weeks of “clean eating” or by popping some fancy tea or supplement is very enticing (just ask the very profitable industry that pushes these ideals). However, quick fix restrictive diets or cleanses often have very little scientific evidence to support them, and when not properly implemented can leave you feeling worse than when you started.
Cutting out whole food groups or relying on juices or smoothies without the proper support can also play havoc with your blood sugar, leaving you feeling drained, sluggish and on an emotional roller coaster. Not very fun, and certainly not good for your stress levels and mental wellbeing.
Detoxification is a real process, but the truth is it is happening in your body 24 hours a day, 365 days a year. Rather than being a January fad, it is a way for your system to deal with all the chemicals, processed foods, pollutants, bacteria, pesticides and other potentially harmful substances it is exposed to on a daily basis.
However, suddenly cutting out key nutrients from your diet (which often happens when you embark on a restrictive eating plan) can actually put more strain on your detox system in the short term, leading to low energy, poor mood and higher stress levels.
So, this year, why not try something a little different?
Rather than jump back on the merry-go-round of tough resolutions and guilt spirals, set intentions instead.
Think of intention as resolution’s more balanced, less assuming sister – with hidden superpowers. While it might not have the glitz and glamour of a lofty resolution, an intention can still programme your internal SatNav so you have something to aim for, but on the days when life just gets a bit too much, you can avoid the shame game. That equals a much greater chance of success in the long term.
Here are some ideas for feel-good intentions which can boost your mood, support your natural detoxification system and nourish your body, helping to set the scene for lasting health and well-being:
1. Start the day with hot water and lemon: A mug of hot water with a squeeze of fresh lemon or some fresh ginger is a great way to gently wake up your body and boost your energy.
2. Eat a rainbow: Aim to make every meal look as colourful as possible by including a range of different vegetables. Not only does this liven up your plate, it also ensures you are eating a range of phytonutrients, plant chemicals that help to protect your immune system (good-bye January cold!) and your brain health. I like to tell my clients to “eat a rainbow” every day.
3. Season foods with fresh or dried herbs and spices: Use turmeric, cumin, cinnamon, parsley, dill, rosemary, thyme, mint and coriander to support your liver and gut, combat inflammation and add flavour to foods.
4. Focus on fresh, whole foods: Avoid anything with a long ingredients list. Even the so-called “health foods” usually have hidden sugars and preservatives which can disrupt blood sugar, affect your mood and increase cravings. Instead of that “healthy” snack bar, choose a whole piece of fruit and a handful of nuts. Likewise, a bit of real butter or ghee is a better option than a synthetic spread or margarine.
5. Move your body every day: This stimulates the lymphatic system (key to helping your body eliminate toxins), supports healthy digestion and boosts serotonin (the happy hormone). Find something you enjoy – whether that be walking in the park, yoga, tai chi, cycling, dancing or even gardening. Anything that gets you moving and doesn’t feel like a punishment.
6. Choose locally grown and/or organic foods where possible: This can help take the burden off your body as well as being kinder to the environment. The chemicals, synthetic hormones and antibiotics contained in traditionally farmed foods can disrupt hormone balance, leading to low mood, difficulty losing weight and poor sleep. A local veg box delivery can help with costs and save time.
7. Start a gratitude journal: Spending just a few minutes every day thinking about what has gone well or what makes you smile can help to reset that mental SatNav to a more positive mindset. Over time, this can have a profound effect on mood and well-being.
8. Set time aside on a regular basis for friends and loved ones: Our technology-driven world can feel quite isolating at times, so making an effort to actually speak to or see those you care about (not just text or email) helps to boost dopamine levels and lower stress.
If you feel you’re struggling and need a helping hand to get you back on the path to lasting health, I’m offering a limited number of 45-minute “Mood & Energy Boost” consultations on Friday 1st February and Saturday 2nd February at Brighter Spaces Islington, for the very special price of £29.
There are only a few places left so please contact me to book your place.
Make this the year of nourishment, not punishment.
We’ve experienced the annual change of turning our clock back one hour in October to accommodate the Northern Hemisphere’s daylight saving. And these changes can throw off your sleep and your decisions. A good night’s sleep is exactly what the doctor ordered. It helps to form new pathways in the brain so we can retain more information. It’s essential for physical repair and healing and it makes us feel more productive.
Here’s how to accommodate the change for the sake of your circadian rhythms. Your rhythm is how your body regulates your 24-hour body clock and it’s dictated by light. As light levels rise, so too do hormone levels of cortisol to wake you up. As light levels fall the hormone melatonin is produced to induce sleep….. this is when you may feel more tired at 4 pm when it’s dark in the Northern Hemisphere.
Tips to take care of yourself
1. Go to bed at your usual time after the time change
Our autonomic nervous system loves a routine it can trust. Sleep is the time when our body and mind does its repairs and healing from the day’s activity.
2. Get up at your usual time regularly
If waking up in the dark and leaving work in the dark are getting you down, you might find some comfort in knowing that you are not alone. One in three people in the UK suffer from Seasonal Affective Disorder (SAD). Symptoms may include anxiety, feeling tearful. a persistent low mood, loss of interest in normal activities and low sex drive. According to a study, women are 40 per cent more likely to experience the symptoms than men.
3. Avoid bright artificial light in the evening
Put your smart technology to night settings so that your body is not tricked into thinking it’s still daylight.
Don’t nap within a few hours of your regular bedtime.
You don’t need to aim for 8 hours. Anywhere between four and 11 hours is normal – if you only need five hours, you’ll be refreshed after five hours. You will know if you’ve had enough by how you feel at 11 am. At 11 am you are on the rising phase of your circadian rhythm. If you are getting enough sleep you will feel wide awake and alert.
4. Reduce your intake of sugar wine gluten and dairy.
These cause hormonal inflammation which can lead to poor sleep.
5. Take supplements Vitamin D C B Complex and magnesium
They are a great way to support hormonal balance. Poor gut health is linked to tiredness, so a good probiotic is a good place to start.
6. Eat Fat
Lot fat diets are not great for sleep. Hormones are made from fat and if we don’t get enough good fat in our diet certain hormones become imbalanced which can contribute to tiredness.
Include avocado, oily fish, nuts and seeds in your diet.
7. Have a moment each day for self-reflection and You time
It may just be 20 minutes when you catch up with the latest chapter of the book you are reading, or you have a hot drink and watch the birds through the window. But by giving yourself permission to have a moment of time to yourself allows the body and brain to decompress, change gears and let you breathe more deeply. This signals to the autonomic nervous system side of the body that there is no stress and it can relax its state of ‘survival alertness’.
Source of reference: Dr N Talib, The Sleep Foundation; Dr S Roked, The Tiredness Cure; YouGov 2014
It’s meant to be ‘the most wonderful time of the year’ but the pressure of the festive season can often mean frayed nerves and sky-high stress levels. Read on for some easy tricks you can include in your routine today to help you cope.
Beyond the twinkling lights and messages of yuletide cheer, the actual experience of Christmas can be pretty overwhelming. There is often a lot of pressure to live up to a certain expectation of what this season should be. Endless to-do lists and social engagements can make you feel like there is even less time in the day than usual, leading to a stress overload. This can be especially true for women, with over a third of us feeling more frazzled in December than any other month, according to studies. Small wonder too – family tensions, the pressure to socialise and “be merry”, money worries and sugar-fuelled children is hardly a recipe for success. On top of all that, if you have a tendency to turn to food as a way of coping or you struggle to stay at your happy weight, the temptation to over-indulge can prove just too much.
Stress not only zaps your energy and makes you feel rubbish in the short term, it can have a real impact on your long-term health too. From digestive issues and anxiety to diabetes, Alzheimer’s and depression, stress plays a key role in many chronic conditions.
So, while you may think you’re not stressed enough to be making yourself ill, don’t be fooled. The steady drip feed of everyday stress can be as detrimental to your health as a major life crisis, so it really pays to take action now to keep your stress response in check. It’s also worth noting that stress makes losing weight very difficult – and you’re much more likely to store fat around your middle. This is really a survival mechanism: the human body hasn’t changed much since caveman times, when extra energy was kept where it could be accessed easily, ready to get us out of danger. Of course, we no longer have to run away from sabre-toothed tigers or defend our mud huts from marauders. Instead, the constant drip-drip-drip of daily stress makes shifting those stores very tricky.
With that in mind, here are my seven top tips to help you manage your stress levels over this busy festive season (and beyond):
1. The 10-minute mind trick: Set aside 10 minutes a day for meditation. Simply sit down in a quiet room with your back supported and eyes closed and focus on your breathing. Don’t worry if thoughts bubble to the surface – this is completely normal! The more you resist the more they will persist. Simply bring your attention back to your breath and continue until the time is up. If you’re new to meditation or need more support, find a guided meditation app or online resource to lead you through the process.
2. Don’t skip meals: Hectic schedules and erratic eating times can lead to a dip in blood sugar levels, which in turn causes the release of cortisol, the stress hormone. It’s difficult when routines go out the window, but try to stick to three meals (with two optional snacks) a day and your nerves will thank you for it (as will your digestion). Base all your meals and snacks on protein (meat, poultry, fish, eggs, nuts, beans and seeds), fruit and vegetables and smaller amounts of complex carbs (sweet potatoes, rice, oats).
3. Watch your alcohol and caffeine intake: I know it’s hard, especially at Christmas when socialising revolves around drinking, but try ditching (or significantly reducing) your alcohol and caffeine intake. Caffeine causes a release of stress hormones from the adrenal glands – the last thing you want if you are already stressed! At first, alcohol might help to relax you when you’re stressed out (by promoting the release of GABA, the calming neurotransmitter), but it is quickly metabolised to sugar. This can lead to a restless sleep and higher stress in the long run. Speaking of which…
4. Make sleep a priority: Get into a sleep routine that includes relaxing practices such as taking a warm bath with Epsom salts, light reading or stretching. Introduce a digital detox at least an hour before bed (that means no phones, no TV, no laptops or tablets), so as not to disrupt melatonin production (the sleepy hormone). A light snack such as an oatcake with almond butter or a banana an hour or so before bed may help to support undisturbed sleep.
5. Choose magnesium-rich foods: Magnesium relaxes the nervous system and muscles so eating foods rich in this mineral, such as leafy greens, avocados, sesame seeds and spinach can help reduce stress.
6. Eat your protein: Have some protein with every meal or snack to curb blood sugar spikes that can lead to higher stress and lower energy. Focus on organic or grass-fed meat and poultry, wild game, free-range eggs and fish. If you’re veggie or vegan, fantastic plant proteins include lentils, chickpeas, beans, quinoa and nuts and seeds.
7. Get to the cause: Look at the root cause of any stress in your life, and think about how you respond to it. If the effect of stress or just general busyness gets in the way of your efforts to stay healthy and you’d like to do something about it, I warmly invite you to book a FREE 30-minute consultation to help you get back on track to a calm mind and a happy body.
After it became apparent that people were viewing stress in an unpleasant, negative way Dr Selye had to come up with another word, stressor, to distinguish stimulus from response. We tend to equate stress with distress, defined as a “physical, mental, or emotional strain or tension” or “a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilise”. 
Essential oils: amazing gifts from nature. I love using oils as I find them really accessible. Just gently inhaling from a bottle of Wild Orange oil is so uplifting. A whiff of Lavender last thing at night is well known for its relaxing properties. I love using the doTERRA brand. They are a science company who have taken essential oils to a whole new level in terms of quality, potency, purity and ethical sourcing and have set their own high standards to guarantee maximum therapeutic value (not all essential oils are created equal!). For this reason they are the preferred brand of many doctors, surgeons, hospitals and researchers.