7 easy ways to get yourself out of a funk

Easy ways to get yourself out of a funk

What is a funk? A funk is one of those low level moods that cause us to feel that we cannot be bothered doing anything. It may be accompanied by a feeling of sadness, boredom or burnout. I’m talking about those times when it feels like your internal fire has gone out.

That you’re stuck in a mundane, humdrum life of paying bills, working and doing boring household chores.

Those times when you’re feeling unmotivated, like you really can’t be arsed! When adulting has lost its appeal* and you really wish you could get stop the world for a while to get off!

Disclaimer: This article is not intended to be a replacement for medical advice. If you’re clinically depressed or have thoughts of harming yourself or another person please seek help from your GP or contact one of the organisations listed here https://www.mentalhealth.org.uk/explore-mental-health/get-help

* If adulting ever actually HAD any appeal, haha

easy ways to get yourself out of a funk wrap yourself in a blanket. Image of woman wrapped in white blanket

How do you get yourself out of a funk?

Cocoon yourself for a while

If you are feeling a bit down, it can sometimes help to cocoon yourself from the world for a day or so. Not too long, mind. Just for a short time you could

Acknowledge how you feel without judgement
Wrap yourself in a blanket,
Drink some hot chocolate,
Watch a box set on the tv or put on a movie.
Listen to your favourite podcast
Listen to uplifting music on a streaming service like spotify
Put your phone on silent so you’re not having to deal with anyone else’s stuff!
Have a nap.
Eat some soup (my favourite soup recipes are here https://www.mamacoopskitchen.co.uk/recipe-ideas/soups/)

Take Action

Once you’ve allowed yourself time to cocoon for a while, it’s time to take some action.

Make a list of the things you CAN do, especially if you feel overwhelmed or feel you have little or no control of the situation. There is normally something you can have control over in every given situation.
Get wet! Have a shower, bath or go for a swim. Alternatively, splash cold water on your face and pat dry.
Put some sweet orange essential oil into the diffuser and diffuse intermittently throughout the day. 3 drops of essential oil should be enough! To buy your diffuser and essential oil shop here.

easy ways to get yourself out of a funk get moving. Imaqe of a pair of feet in trainers on a decking, walking

Get a move on!

Once you feel ready to face the world again, try having a change of scenery. Getting some fresh air and exercise can be hugely beneficial. So try going for a walk or a run if you prefer. Take along a friend or relative, or go on your own. Or borrow someone’s dog if you don’t have one of your own.

Alternatively, put on some lively music you can dance to and have a dance around your house. If you’ve got a games console with a game like Just Dance on it, try using that! Exercise is good for increasing feel good endorphins and improving your circulation.

easy ways to get yourself out of a funk notice things. An image of a lady sniffing sunflowers whilst sat on a blue chair

Slow down! Notice things

Often we’re so busy that we miss the things that make us happy. So take time to slow right down. If you’re outdoors really notice the sights and sounds around you. Feel the grass between your toes or the warmth of the sun on your arms.

Or if it’s raining, the sweet smell of petrichor or the sound of the rain blashing the window pane.

Even sounds of traffic whizzing past or the smell of your neighbour cooking fried onions can help awaken your senses!

7 easy ways to get yourself out of a funk cook something

Change things up!

As creatures of habit, it’s perfectly possible for us to go through life doing the same old things on repeat! We tend to find our favourite things, like a cosy coffee shop that we love getting our cappuccino from, or a certain car park to park in. Or we might always get the same thing from the takeaway every time we get a take out.

Whilst there’s nothing intrinsically wrong with having a favourite or not making new choices every time, sometimes we need to try something new. It can get a bit boring drifting through life doing what we always do! Maybe it is time to live a little and try something completely new!

Shake things up by parking in a different part of town. Go to a different coffee shop/pub/restaurant or order something completely different to usual.

If you’re at home cook something completely different. Experiment with a different style of cooking, some new ingredients or if you’re feeling brave, create a whole new dish using what you have available to you.

easy ways to get yourself out of a funk start a project

Start a project or do something fun or creative

Often as adults we don’t get time to have fun. One of the easiest ways to get yourself out of a funk is to find something fun to do! If you’ve been meaning to start a project, whether it is a craft project, a work-based project or updating the decor in your home, now would be a good time to get it underway! The excitement of planning the project can easily be enough to put a smile back on your face.

If you don’t fancy starting a new project, maybe try getting some art materials. lego or stickers and just playing for an hour or two.

Or you could upcycle some furniture, or move some of your existing furniture around to give your home a fresh look.

If you have access to a trampoline and your pelvic floor can stand it, having a good bounce on that can lift your mood!

Other things you can try include

Baking
Drawing
Painting
Organising/ decluttering
Playing a musical instrument
Learning something new like a language
Anything that gives you a sense of achievement!

easy ways to get yourself out of a funk write someone a letter. image of lady writing a letter by hand

Do something nice for someone else

A very quick and easy way to get yourself out of a funk is to do something nice for someone else.

This could be

Writing a handwritten letter or card to someone you’ve not spoken to for a while
Baking someone a cake or cookies
Donating time, money or stuff to a charity
Mentoring someone
Calling a relative or friend to see if they’re ok
Helping a friend or neighbour run errands

Read my other similar articles

https://www.sarahcooper.co.uk/10-ways-to-make-yourself-feel-fantastic/
https://www.sarahcooper.co.uk/10-great-ways-to-instantly-boost-your-mood/

https://www.sarahcooper.co.uk/quick-and-easy-ways-to-lift-low-mood/

Over to you!

What do what easy ways have you found to get yourself out of a funk? Please let me know in the comments below

Which are the best 7 essential oils for sleep?

Aromatherapy

Which 7 essential oils are best for sleep?

When thinking about essential oils to help you sleep, you may instantly think of lavender and chamomile. They usually appear in sleep sprays and pillow mists and nighttime essential oil blends. They are very effective but there are other essential oils worth considering. Here are my 7 Best Essential oils for sleep

First of all, consider WHY you’re not sleeping

When choosing the best essential oils for sleep it is worth considering WHY you’re not getting to sleep and what wakes you up if you do get to sleep ok.

Often people suffer from three main issues – stress, anxiety, and stuffed-up noses. If you’re stressed and anxious choose a relaxing, calming, sedative essential oil that is good to soothe the nervous system. Many of the essential oils featured in this article are great for both relieving stress and anxiety and calming the nerves, all of which will help you fall asleep and hopefully stay asleep once you are asleep!

Using essential oils to unblock a stuffed up nose can be really helpful, but care should be taken not to wake yourself up too much as often those who have clearing properties also have stimulating properties and the last thing you want is to be wide awake with a runny nose!

Neroli Essential Oil

The one of the best essential oils to use for sleep if you’re anxious is neroli. It has a gentle, delicate, floral aroma and is made from the blossoms of the orange tree.

It calms, soothes, eases anxiety and insomnia, and is overall a very supportive oil. It also lifts low mood and depression, so if you’re feeling a bit down and in need of a boost, try neroli.

Top Tip: Add a couple of drops of essential oil onto a cotton wool circle and pop between your pillow and your pillowcase.

This way it is easy to swap fragrances and you don’t get annoying essential oil drip marks on your pillow!

essential oils to aid sleep bergamot. Image of bergamot on a twig

Bergamot Essential oil

Bergamot essential oil is also great for sleep, especially if you’re feeling anxious and in need of being uplifted.

This essential oil has a fruity, Earl Grey aroma and is great for soothing frayed nerves, giving you a bit of a pep up as well as making you feel more joyful.

It’s also great for helping shift colds on their way. So if a cold is keeping you awake try using bergamot essential oil!

best essential oils for sleep ylang ylang

Ylang Ylang Essential Oil

Ylang ylang essential oil has an exotic, floral aroma that is deeply relaxing and calming. Again, best for soothing frayed nerves and calming the nervous system this essential oil will have you off to sleep in no time! It has a sedative effect, perfect for helping you drift off.

Ylang ylang also has an uplifting effect but care should be taken when using ylang ylang as in large quantities it can induce headaches and nausea.

Top Tip: Pop a couple of drops of ylang ylang essential oil into a diffuser with the recommended amount of water as per manufacturers instructions and diffuse in your bedroom for a couple of hours before bed.

essential oils to aid sleep vetiver. Image of a dropper bottle and vial of essential oil on a plant based background

Vetiver Essential oil

The deeply grounding, heady, rather woody smelling aroma of vetiver is great for helping you feel tranquil.

It helps you feel calm, easing worries and tensions of the day. It is also good for reducing stress and anxiety as well as easing muscle aches and pains.

So if you’ve had a busy week and have tired, aching legs try using vetiver in a little carrier oil to massage into your legs before bed. If you’re not keen on the smell of vetiver, it does blend nicely with ylang ylang or lavender.

Read more about the powerful benefits and uses of vetiver by clicking here https://www.sarahcooper.co.uk/vetiver-essential-oil-benefits-uses/

essential oils for sleep clary sage image of bottle of essential oil and dropper

Clary Sage Essential Oil

Clary sage has a herby aroma and is great for reducing any feeling of panic or stress. It has a relaxing, sedative effect which makes it great for bedtime but not so great for concentration or when you’re having to drive somewhere or otherwise deeply focus! It blends well with lavender and rosemary. It’s also good for reducing muscle cramps and spasms.

It should not be used in pregnancy until labour is underway (and then only with caution!)

Chamomile Essential oil

Chamomile is a super relaxing essential oil, made from a beautiful flowering plant with a daisy-like appearance.

It can be helpful for sleep as it relaxes, eases indigestion and other digestive issues and relieves tension, anxiety and stress. Roman Chamomile is the best type to choose. Be careful of German Chamomile as it tends to be bright blue and stains anything in its path!

Chamomile blends well with bergamot, lavender, neroli and ylang ylang.

Drinking chamomile tea before bed can also help you to sleep!

Lavender Essential Oil

Lavender I’ve saved until last as most people know about lavender and how great it is for helping you to sleep. It can be wonderfully calming if you like the smell of it (not everyone does!) Try adding 2-3 drops of lavender oil to 10 ml of unfragranced carrier oil and swish it in your bath. Just watch out as it may make your bath a bit slippery.

If you like you can add the carrier oil/ lavender blend to a couple of handfuls of epsom salts and stir.

Lavender can be diffused in a diffuser before bed, or popped onto a cotton wool circle in your pillowcase.

You could make a room spray by blending a little cooled boiled water with 2-3 drops of chamomile and lavender essential oils, gently mixing together to blend and then spraying the room.

If you’re not keen on the smell of lavender you can choose marjoram essential oil in its place. It has similar properties without that ‘old lady’ kind of smell!

Resources

Read my other sleep articles:

https://www.sarahcooper.co.uk/effective-bedtime-rituals-to-help-you-sleep/

https://www.sarahcooper.co.uk/confession-time-why-i-was-struggling-to-get-a-good-nights-sleep/

https://www.sarahcooper.co.uk/7-quick-ways-to-get-to-sleep/

https://www.sarahcooper.co.uk/how-to-get-a-good-nights-sleep/

Buy Night time essential oil blend https://uk.nyrorganic.com/shop/sjcooper/product/2711/aromatherapy-blend-night-time-10ml

Buy Aromatherapy Essential oils and Diffusers

https://uk.nyrorganic.com/shop/sjcooper/area/shop-online/category/aromatherapy-and-diffusers/

#essentialoilsforsleep #essentialoils

My other Aromatherapy articles

https://www.sarahcooper.co.uk/favourite-essential-oils/

Effective bedtime rituals to help you sleep

Health and Wellbeing

What is a bedtime ritual or routine for adults?

A bedtime ritual or routine is a collection of calming activities to help you completely unwind from the day just gone and to prepare you for the day ahead.

How does a bedtime ritual help you sleep?

A bedtime ritual can help you sleep as you go to bed relaxed in the knowledge that everything you need has been laid out for tomorrow, your worries and to-do list has been taken care of, you’re calm and ready to drift off to sleep!

You’re not having to lie awake tossing and turning, wondering where you put your work bag or whether you’ve got something for tomorrows packed lunch as you’ll have all this prepared ahead of time. Your evenings will be filled with calming activities and low lighting and soft music to help your body start to relax.

bedtime rituals to help you sleep image of blurred woman and clock

Things to include in your bedtime ritual:

Creating a calming environment right from when you come home from work/university/ school etc. Start early.

Timing is everything!

Have dinner early enough on so that you have time to properly digest it before bed. Having a heavy meal just before bed plays havoc with both your digestion and your sleep. Try to avoid excess alcohol, caffeine and tobacco before bed.

Try to have a distinct clocking off time for work/studying

Aim to finish doing work/homework/studying at least 1-2 hours before you go to bed. This gives your brain time to begin to unwind and shift down a gear.

Otherwise you could easily be doing work related, stressful stuff right up to bed which can massively impair your sleep.

bedtime rituals to help you sleep have set bedtime

Have a set bedtime/getting up time

Having a set bedtime/ getting up time can also be very useful. Even at weekends try to go to bed at around the same time and get up at around the same time as weekdays.

Each of us have a different optimum time to go to bed/get up. For me, between 10.30pm and 11pm works well for bedtime and I normally get up between 7am and 7.30 am. Do whatever works for you and your body clock.

Set the scene

Dim the lights, put on soft music and avoid screens for at least 1-2 hours before bed. If you do use a screen, try having it on dark mode in the run up to bed as this will give off less light.

bedtime rituals to help you sleep - get organised for tomorrow. Image of woman who has all the things she needs for tomorrow laid out already

Prepare for tomorrow.

Gather up what you need for tomorrow, including your outfit, your work stuff, any paperwork, documents etc. Have that all ready to go in the hallway so you’re not having to lie awake all night wondering where you’ve put the stuff you need for tomorrow.

A place for everything

Have a set place to put your phone, keys, shoes etc so you can get straight out of the door quickly.

bedtime rituals to help you sleep put phone away image of woman in bed in dark

Do not disturb!

Put your phone, ipad and other technology onto silent or do not disturb early on in the evening unless you’re expecting an urgent call. Turn work emails off after work if you can. If you need to send an important email schedule it to send tomorrow after 8am.

Have a light snack if you like

If you find that you get a little peckish before bed have a light snack. and have a milky drink or a night time tea (there are various ones on the market that have soothing herbs and are caffeine free

Reset the room

Before you go to bed do a very quick room reset of the sitting room. This can be as simple as fluffing up the cushions, tidying away any glasses and mugs, putting the tv remote control in a safe place.

So when you come down in the morning it looks nice. This doesn’t need to take more than about 5-10 mins but can make all the difference in the morning.

Try journaling

Before going to bed try brain dumping any worries you might have, any items that need adding to your to-do list and anything else you’re conscious of trying to remember. This way your brain can switch off without having to make a mental note of everything you need to remember.

Some people find it helpful to write down 3 things they’re grateful for in a separate gratitude journal. Try it and see if it works for you!

bedtime rituals for sleep image of woman doing yoga

Take a little light exercise

If you work primarily at a desk, you might benefit from doing a little light stretching before bed. Avoid any strenuous forms of activity as these will likely rev you up again, but gentle exercise like yin yoga or calming meditation or yoga nidra may help you to drift off.

bedtime rituals to help you sleep have a bath wth calming essential oils

Have a bath or shower, clean your teeth, do your skincare routine.

Treat yourself to a bath or shower to wash away any stresses of the day. Imagine all the stress of the day draining through the plughole.

If you’re having a bath try adding 2 drops of a calming essential oil like lavender into some fragrance free bubble bath and swish under running water

When you’ve finished, try drying your feet on a fluffy towel and then massage in a good quality body lotion or foot cream. This will help keep your feet soft as well as help to soothe you ready for a good night’s sleep.

Take time to do your skin care. You can calm yourself down by using smoothing massage moves on your face and can help your complexion by doing gentle raindrop style tapping on your face.

bedtime rituals help you sleep image of<br />
woman wearing sleep mask and pink pjs

Your bedroom, your sanctuary

Make your bedroom a cosy sanctuary which has comfy pillows and cushions, calming heavy blankets, the right low lighting, and is a soothing environment to relax in. if possible keep your bedroom only for sleeping, reading and other bed-based activities *cough*.

Remove clutter, children’s toys, other people’s stuff, laundry, and work-related items if possible (or at least screen them off so you don’t have to look at them!)

Adding a few leafy pot plants and some calming crystals like rose quartz or amethyst can aid restful sleep. Make your room your sanctuary away from the stresses and strains of every day life

bedtime rituals help you sleep read a book image of teddy reading a book

Snuggle up with a good book

Unwind in bed with a good book. If you struggle to switch the light off once you’re comfortable try setting a table lamp up to your Alexa or Google home (or similar!) and use voice commands or a routine to switch it off!

Resources

https://www.goodhousekeeping.com/home/gardening/g32579496/best-bedroom-plants/

https://www.sarahcooper.co.uk/confession-time-why-i-was-struggling-to-get-a-good-nights-sleep/

https://www.sarahcooper.co.uk/7-quick-ways-to-get-to-sleep/

Top 10 Essential Oils to relieve Headaches and Migraines

Aromatherapy

Here are my top 10 essential oils to relieve headaches and migraines

The following essential oils are great for relieving headaches and migraines. In no particular order

Basil
Eucalyptus Globulus
Lavender Spike
Lavender
Peppermint
Rosemary
Thyme
Cardamom
Clary Sage
Lemon

How do essential oils relieve headaches?

Some of the essential oils listed like basil, eucalyptus globulus, lavender spike and rosemary help relieve headaches and migraines by clearing the sinuses, dilating the blood vessels and opening your airways to make it so you can breathe more freely.

These are generally good for easing congestion associated with sinusitis and for relieving headaches associated with colds and flu.

Others like clary sage, lavender and cardamom are relaxing and great for relieving tension headaches and having a calming effect.

Some of them like rosemary, lavender, marjoram and clary sage also have an analgesic (pain relieving) effect.

Which essential oils to pick to relieve headaches and migraines

Essential oils like marjoram are a good all-round essential oil, with calming and pain-relieving properties. Marjoram has similar properties to lavender essential oil, but without the ‘old lady’ smell.

The more stimulating essential oils like rosemary and basil are great for relieving migraines and sinus headaches

If you have a range of essential oils to choose from try sniffing several off the list and pick the one you are most drawn to on the day.

Ways to use essential oils to relieve headaches

Use in a compress.

In a bowl of ice cold water add a teaspoon of sweet almond or olive oil and 2 drops of lavender spike essential oil and 1 drop of rosemary essential oil. Stir gently to mix.

Dip a flannel into the scented cold water and squeeze out the excess water. Place on either the back of your neck or your forehead until your headache subsides. As the water warms up add more ice too cool and repeat if neccesary.

essential oils to relieve headaches steam inhalation

Use as an inhalation

In a bowl of very hot, almost boiling water add a couple of drops of eucalyptus globulus essential oil. Gently stir. Pop a towel over your head to form a tent over the bowl (being very careful not to spill the contents of the bowl) and take some deep breaths for up to 15 mins.

DO NOT DO THIS IF YOU ARE PREGNANT, ARE UNDER 15 OR HAVE ASTHMA.

What helps menopausal brain fog manage stress levels massage

Create a massage blend to use to massage into the back of your neck and your occipital area

Add 3 drops of basil essential oil and 3 drops of orange essential oil into 15 ml of sweet almond carrier oil and stir gently to mix.

Massage this into the shoulders, back of the neck and the back of the head/scalp. Alternatively use as a massage medium for Indian Head Massage

Do not use Basil Essential oil if pregnant, have liver problems, or are a child under 15 years of age

image of aromatherapy diffuser and a cushion on a sofa

Use in a diffuser

In a diffuser add 3 or 4 drops of your favourite essential oil from the list and diffuse intermittently throughout the day. Be careful if you have pets. Ensure it is out of their direct reach

essential oils to relieve headaches foot bath. Image of woman having a foot bath with epsom salts<br />

Use in a foot bath

Another great way of relieving headaches using essential oils is to pour a washing up bowl or foot spa full of hot water – as hot as you can stand it without hurting yourself. Add a couple of handfuls of epsom salts and swish around until the epsom salts dissolve.

Add 2 or 3 drops of your favourite essential oil to 5 ml of sweet almond or olive oil and stir.

Swish this into the water. Soak your feet for 15-20 mins and then pat dry with a towel

essential oils to relieve headaches woman image of woman with a laptop and a headache

Where to buy essential oils

https://uk.nyrorganic.com/shop/sjcooper/area/shop-online/category/aromatherapy-and-diffusers/

https://naturallythinking.com/aromatherapy/

Related Articles

https://www.sarahcooper.co.uk/what-is-the-difference-between-a-headache-and-a-migraine/

https://www.sarahcooper.co.uk/what-causes-headaches/

https://www.sarahcooper.co.uk/migraine-what-it-is-and-what-you-can-do-about-it/

Uses and Benefits of Sweet Orange Essential Oil

Aromatherapy

Uses and Benefits of Sweet Orange Essential Oil

Sweet Orange Essential oil is a sunny, uplifting essential oil with a fresh, citrusy aroma.

If you are feeling a little bit run-down and lethargic this essential oil is what you need!

Properties of Sweet Orange Essential Oil

Antidepressant – great for lifting low mood
Antiseptic – good for sanitising and useful for cleaning
Antispasmodic – eases muscle spasms
Detoxifying- aids detoxing
Refreshing
Cooling
Good for concentration and focus
Anti-inflammatory
Good for reducing acne
Tones skin, helps skin look brighter and more youthful
Good for digestion, including easing constipation, reducing flatulence, indigestion etc.
Calming – good for nervous tension and calming lively children
Good for easing insomnia and sleep problems

Uses and benefits of sweet orange essential oil. Image of woman looking happy with her hand on her head

How to use Sweet Orange Essential Oil

Sweet Orange oil can be used to ease digestive discomfort.

Add 3 drops of Sweet Orange Essential Oil and 2 Drops of Ginger essential oil to 15 ml of a carrier oil such as sweet almond or olive oil and stir well. Use for massage. To relieve constipation massage onto stomach area in a clockwise motion. Do NOT do this if you are pregnant.

Use as a room spray

Add a couple of drops of sweet orange oil to a spray bottle of cooled boiled water and use as a room freshening spray. Or use in children’s rooms to ‘keep monsters at bay!’ The aroma is wonderfully calming especially for young children and for teenagers suffering from pre-exam nerves.

Use Sweet Orange Essential Oil to ease insomnia

If you can’t sleep, try adding a couple of drops of sweet orange essential oil onto a cotton wool round and pop in your pillow case. Or tuck your scented cotton wool round in between the cover of your hot water bottle and the hot water bottle itself.

Related Article: How to get a good night’s sleep
https://www.sarahcooper.co.uk/how-to-get-a-good-nights-sleep/

Sweet Orange essential oil can be used to help you concentrate

If you need to concentrate, add a couple of drops of sweet orange essential oil into a diffuser and diffuse intermittently. It should help improve your focus and help calm any pre-exam nerves.

Uses and benefits of sweet orange essential oil - use as a facial oil to reduce acne. Image of womans hand pointing to facial oil bottle

Use Sweet Orange Oil as a facial oil to ease acne and tone the skin

Add a couple of drops of sweet orange essential oil to 10 ml of jojoba carrier oil to help rebalance your skin and keep it looking radiant or youthful.

Sweet orange essential oil helps brighten the skin and helps to tone it. Use upward sweeping motions to help keep the skin looking at its best.

Avoid bright sunlight and sunbeds if using sweet orange oil on the skin as it is phototoxic.

uses and benefits of sweet orange essential oil image of orange and a bottle of essential oil

Where to buy Sweet Orange Essential oil

https://uk.nyrorganic.com/shop/sjcooper/product/2171/orange-organic-essential-oil-10ml

https://naturallythinking.com/organic-orange-sweet-essential-oil-certified

Sweet Orange Essential Oil blends well with

Other citrus essential oils like Lemon, Lime, Mandarin, Bergamot.

Frankincense, Geranium, Cardamom, Basil, Clary Sage, Sandalwood, Ginger, Clove, Vetiver, Rose, Lavender, Neroli, Petitgrain, Cypress.

Read Article https://www.sarahcooper.co.uk/favourite-essential-oils/

7 Effective ways to make the most of your Reflexology treatment or Massage

Health and Wellbeing

How to make the most of your Reflexology treatment or Massage

Here are some things you can do to make the most of your reflexology treatment or massage.

Drink plenty of water and have a light snack

In the run-up to your treatment ensure you are well hydrated. You can do this by having plenty of water or herbal teas, and water-based foods like salads and melon.

This can help you process and eliminate waste products well and can reduce the likelihood of you have a headache after your treatment.

Before your treatment try having a light snack so you’re not hungry. It is a good idea to avoid having a heavy meal or caffeine in the run up to your treatment.

make the most out of your reflexology treatment or massage

Start to slow down

If you normally live life at 100 miles an hour, try taking your foot off the gas in the run-up to your treatment. Try finishing work on time, having some early nights or taking time out for your hobbies.

Find ways of adding moments of relaxation into your daily routine such as using a meditation app or listening to relaxing music.

There are lots of wonderful meditation and relaxation playlists on streaming services like Spotify or Amazon Music or on Youtube.

get the most out of your reflexology treatment

Write down anything you need to remember or any worries

Write a list of anything you’ve got to remember or that you’re worried about so you’re not actively having to hold anything in your head during your treatment and so you can completely switch off, relax and let go for an hour.

7 ways to get the most out of your reflexology treatment switch off your phone

Switch your phone notifications off if possible!

If possible put your phone notifications on silent or switch it off. If having a home visit pop your landline on silent or unplug it during your treatment so you’re not being disturbed by calls, texts and message notifications.

If you have caring responsibilities or small children and need to have it switched on or on loud, then that’s fine 🙂 But if you can, it can make all the difference

7 ways to get the most out of your reflexology treatment rub cream into your feet

Take good care of your feet

In between treatments make a point of taking great care of your feet. Massage a little foot lotion into your feet, especially after having a bath or shower before bed. If you find it hard to sleep this can be particularly helpful as massaging your feet can help you to start to relax and unwind, thus aiding a good nights sleep.

Related Article

https://www.sarahcooper.co.uk/how-to-take-care-of-your-feet/

get the most out of your reflexology treatment. by relaxing afterwards. Image of lady relaxing with a book

Allow time afterwards to relax and unwind.

Try to allow at least a couple of hours to relax after your treatment. It can be really helpful to clear your schedule to allow you to rest and recharge.

Whilst nothing bad will happen if you go straight back to work/caring responsibilities afterwards it can be a bit of a jolt.

Taking time to put your feet up and relax, read a book, listen to a podcast, go for a short stroll, flick through a magazine or have a lazy lunch can be just the ticket.

get most out of your reflexology treatment by booking regular appointments. image of woman with laptop

Book Regular Treatments

Booking regular reflexology or massage appointments can help keep you feeling calm and relaxed and help you manage your stress levels.

Treatments can have a ‘snowball’ effect in that every treatment is like adding an extra layer so the more you have the more useful it is.

It is also useful to have treatments with the same therapist so they can get to know what you need and you can feel comfortable with them.

To book your next appointment with me please go to

https://www.sarahcooper.co.uk/book

To find out more about Reflexology Aftercare advice go to https://www.sarahcooper.co.uk/reflexology-aftercare-advice

To Choose a gorgeous body lotion or foot cream go to https://uk.nyrorganic.com/shop/sjcooper/area/shop-online/category/body/

10 Great ways to instantly boost your mood

Feel Better

10 Great ways to instantly boost your mood

If you’re feeling a bit glum right now you need to read this!

January in particular can feel a bit flat after a whirlwind of present wrapping, partying etc. Once the Christmas decorations are down you can end up with a feeling of ‘now what?!’

Money may be a bit tight, so I’ve written a list of my favourite ways to instantly boost your mood that don’t cost a lot of money and that you can do without a lot of extra effort. Afterall who has energy for that right now?! Not me, that’s for sure!

image of a woman playing a classical guitar

Put on some upbeat music – or play your favourite musical instrument!

Music can be a very effective instant mood booster. Play some lively upbeat music – housework songs normally are fairly upbeat as is clubland music. Or you might prefer some classic 80s hits or some rousing opera music. If you have a music streaming service experiment until you find something that suits your mood!

If you’re musical and have a musical instrument stuffed in a cupboard somewhere, dig that out and blow the cobwebs off it.

instantly boost your mood image of a curly haired lady dancing

Instant mood booster! Get moving!

Find creative ways to get your body moving as you go about your daily activities. Dance whilst the kettle boils.

Take the stairs, not the lift (if you’re mobile enough to!) Walk to the post box or when doing errands within walking distance. Or try an online workout or yoga class. There are loads available for free on YouTube. Exercise is great for boosting your circulation, increasing endorphins and bringing about that feel-good factor!

Image of a family going for a winter walk

Get some fresh air!

There’s something wonderfully uplifting about being outdoors. Maybe it’s the feeling you get from the wind blowing your face or the change of scenery. Or the chirping of birds in the trees. If you can’t go for a brisk walk or a run, try simply spending time having a cuppa in the garden or by the door. If you fancy a catch up with a friend, maybe get a takeaway coffee and go for a walk?

instant mood booster have a long hot shower

Take a shower

Take a long(ish!) hot shower. Imagine all your worries being washed down the plughole. There’s something very therapeutic about having a good shower, washing away any worries you may have, and then pulling on your favourite clean clothes afterward.

Call or Write to a friend

Can you remember the last time you wrote a friend a letter? Or the last time you received a letter from a friend? Write a long, chatty letter to a friend and pop it in the post. Alternatively, give them a call or have a catch-up on zoom or Facetime.

Image of woman laying on sofa watching Tv

Watch a funny movie or a re-run of your favourite tv show.

There’s something deeply comforting about watching something that you’ve already seen before, especially if it allows you to switch off enough to relax deeply. Having a good belly laugh can be just what you need if you’re feeling down.

Create a cosy nook and curl up with a good book

We all need somewhere safe to retreat from the world. Create a cosy nook with warm blankets, soft cushions, deep squishy pillows and scented candles if that’s your thing.

Curl up there with a good book or some colouring-in or some crafting or simply take a nap!

*Make sure your candles are blown out if you’re having a nap*

Diffuse an uplifting essential oil

Diffuse an uplifting essential oil like sweet orange or mandarin essential oil.

Add 2-3 drops into some water in a diffuser and diffuse intermittently thoroughout the day for best effects.

image of art supplies and watercolour painted flowers<br />

Play! Do something for the sake of doing it without an intended outcome.

When was the last time you simply played the way you used to do as a child? With no set goal in mind, just playing for playing’s sake?

Reconnect with your inner child and do something playful. This could be getting a canvas and some paints and creating some textures and swirls in an abstract way.

Or knitting something or building something with Lego or making some jewellery out of Fimo or writing a story or a poem.

Be absorbed in the process rather than intent on it being ‘good’ or useful at the end of it!

image of a woman looking at a recipe on her laptop

Experiment!

Sometimes we get stuck in a rut by doing the same things all the time.

Experimenting with something new can lift the mood and get those neurons firing in your head!

You could try a new recipe or go for a coffee or lunch at a different coffee shop to your normal one. Or ask a friend who you don’t know as well if they’d like to meet up for a chat?

Or you could explore a nearby town that you’re not so familiar with or visit a tourist attraction on your own doorstep.

If you would like some new recipes to try go to https://www.mamacoopskitchen.co.uk where you’ll find a collection of my favourite recipes

Capture a sense of magic!

Look out for magical moments in your day to day life. Whether it’s a frosty fence with a gorgeous sunrise or the rainbow effect of bubbles in your bath. Or the majesty of the stars as they shine at night or the power of the full moon. There are lots of magical moments to lift your mood if you look carefully for them.

Taking photos of beautiful sunsets, things that have made you laugh etc can give an instant boost to your mood. Save them into a folder so when you next feel down you can have a look through and cheer yourself up!

Related Articles:

https://www.sarahcooper.co.uk/10-simple-ways-to-help-you-feel-better-about-yourself/

https://www.sarahcooper.co.uk/10-ways-to-make-yourself-feel-fantastic/

https://www.sarahcooper.co.uk/quick-and-easy-ways-to-lift-low-mood/

https://www.sarahcooper.co.uk/easy-ways-to-get-yourself-out-of-a-funk/

What do YOU do to boost your mood? Please let me know in the comments below

Seasonal Affective Disorder – What it is and what can help you feel better

Health and Wellbeing

Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder is a type of depression which typically comes on around the time the darker nights start to draw in in the Autumn. It is thought to affect around 1 in 20 people each year.

The difference between seasonal affective disorder and other forms of depression is that this generally goes away once the winter months are over and the lighter nights come back in Spring.

Seasonal Affective disorder : image of exhausted person asleep on sofa under a blue blanket

Symptoms of Seasonal Affective Disorder include:

Changes to mood including low mood/ feeling depressed.
Irritability, anger, anxiety.
Changes to energy levels and sleeping patterns – sleeping too much in winter or not enough in summer.
Lack of concentration
Lowered self-esteem
Loss of libido and feeling like retreating from the world
Changes of appetite. Having cravings for foods high in fat, sugar and carbohydrates. Weight gain (from eating too many donuts) see above.
Being susceptible to every common cold/ cough/illness going
Feeling the need to hibernate
Loss of interest in hobbies/pastimes/ feeling like no joy in life
Feeling like life is not worth living/ having suicidal thoughts

Seasonal Affective disorder. Lack of light may affect the body's ability to produce melatonin and seratonin, Image of light bulb on a gloomy background

What causes Seasonal Affective Disorder?

Whilst the actual cause of seasonal affective disorder is not known, it is thought that there may be a link between lack of light levels and the bodies ability to make the right amount of melatonin and serotonin.

Melatonin is responsible for helping with sleep cycles and serotonin is thought to be linked to mood.

Daylight helps us to know the difference between daytime and nighttime and so is (inevitably) confusing to our circadian rhythms when it is dark at 3pm!

Things to help you feel better

Seasonal Affective Disorder SAD daily walk

Take a morning walk each day

Take a daily morning walk come rain or shine. Having a walk first thing can help your body get back in tune with its circadian rhythm.

Enjoy regular Exercise!

Instead of meeting friends for lunch, try meeting them for a takeaway hot chocolate and go for a walk somewhere pretty.

Get plenty of exercise, even if you don’t feel like it. Start slow and build up. Aim for at least 30 mins a day if you can.

Seasonal Affective Disorder SAD slow cooker

Eat a varied, delicious and nutritious diet

Plan meals ahead so you’re not left craving donuts and other sugary snacks.

If you have a slow cooker, popping something in for dinner before you go to work can help ensure you are fed something nutritious and delicious each day.

For ideas on how to use a slow cooker click here

Seasonal Affective Disorder SAD light therapy

Daylight Bulbs

Buy daylight bulbs for your living room/ office.

Set a table lamp to come on in your bedroom at the same time each day. If you have a smart plug and a table lamp this can be really easy to set up.

Use a full spectrum bright light or SAD lamp. These can be bought from good electrical retailers and from Amazon

Seasonal Affective Disorder SAD vitamin D

Get enough Vitamin D

According to the government most people in the UK have insufficient reserves of Vitamin D to get them through the winter months and it can be difficult to get vitamin D from food and sunlight sources alone.

Speak to your Pharmacist to discuss whether or not having a vitamin D supplement would be right for you and your family. It is important to get the dose right, having too much can be problematic.

Whilst there is inconclusive evidence to link seasonal affective disorder and low levels of vitamin D, having insufficient levels of vitamin D can make your mood drop and your energy levels plummet so it is worth researching.

Related Article: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

Seasonal affective disorder what can help? Image of a cosy winter scene with a mug and some fairy lights

Embrace the opportunities the darker nights bring

The darker nights can give you the perfect opportunity to hunker down and do cosy things like read a book or watch a box set, do some crafting, write that novel you’ve been talking of writing, or simply to deeply rest for a while.

This time of year is perfect for going at a slower pace and just like nature, it is ok to simply regroup and gather strength each evening. Embrace warm baths, early nights, hot chocolates by the fire.

Related article https://www.sarahcooper.co.uk/how-to-avoid-burnout-this-december/

When to get help

If you are not coping, speak to your GP. They may be able to prescribe SSRI based antidepressants or refer you for CBT.

If you feel suicidal or have thoughts of self-harm get urgent medical help

Menopause-related Anxiety. What makes it stop?

Health and Wellbeing

About Menopause- related Anxiety

If like many women you’ve reached your 40s and 50s and are suddenly feeling anxious for seemingly no reason, you’re not alone.

Anxiety is a common symptom of both perimenopause (the transition between having periods and them stopping permanently) and the menopause.

You can start feeling anxious about things that never used to bother you. Things like meeting friends or going to new places or even old, familiar places. Or you might find yourself waking up in the night feeling anxious for no specific reason.

What causes menopause-related anxiety?

Two main things contribute to menopause-related anxiety. The first is the fluctuating hormones surging around your body and the second is lifestyle factors. They can both be interlinked.

The decline in oestrogen and progesterone can make it hard for you to get any quality sleep. Suppose you’re being kept up all night with night sweats, or the need for another midnight wee. In that case, you’re probably exhausted and thus relying more heavily on things like ready meals, snacks on the run, takeaways or attempting to self-medicate with coffee to get you going and alcohol to help you unwind at night. These can all be overstimulating, play havoc with your blood sugar levels, mood and affect your anxiety levels.

Perimenopause and menopause also comes at a time when there is a lot of change happening in your life. You may be at a key point in your career or sending your children off to high school for the first time or feeling like you’ve got an empty nest as teenagers go to university and create a life for themselves.

Elderly parents may need more of your time and attention too. This can keep you awake half the night worrying about them and if they’re going to be ok.

What does menopause-related anxiety feel like?

You may experience a range of symptoms from

Fast heart rate
Faster breathing
Feeling nauseous
Having pains in your chest
Dry mouth
Sweaty palms
Palpitations – being aware of the beating of your heart
Panic attacks

Check out full list of anxiety symptoms here

Menopause-related anxiety reduce coffee and sugar intake

What can you do to stop menopause-related anxiety?

Cut back on caffeine, sugar and alcohol.
Have plenty of water to help you stay hydrated
Eat regular meals based on wholegrains, fruit, vegetables, and protein. Stop eating processed food.
Manage your workload. Is there something you can cross off your to-do list that you don’t ever need to do? Work out what you need to do today/this week and prioritise that!
Get plenty of good quality sleep if you can. Go to bed at the same time every night and get up at the same time each morning
Get moving! Exercise if you’re able to do so can give you a big boost, and can help keep you calm at the same time
Learn how to relax! See related article Relaxation why is it so important?
Meditate! Learn meditation and mindfulness or have a meditation track to listen to to calm you down.
Get a relaxation ready-to-roll aromatherapy roll-on
Avoid things that make you anxious like unnecessary social media activity.
Put your phone onto do not disturb unless you’re expecting a call or have small children/sick relatives etc
Take time for yourself every day even if it’s just for 10-15 mins
Manage Stress levels Have regular reflexology treatments or aromatherapy massages to help keep you calm and balanced.

Menopause related Anxiety speak to your GP

Speak to your G.P. or a menopause clinic

Your doctor may offer you C.B.T. (cognitive behaviour therapy) or H.R.T. (hormone replacement therapy) or antidepressant medications, some of which are good at reducing symptoms of anxiety.

They may also run blood tests to see if you’re deficient in any vitamins or minerals.

Reach out for support

If you are feeling anxious a lot of the time you may need support from family, friends, colleagues, or your workplace. There is support out there. Often people have no idea what menopause is or how it affects people. If you explain how you’re feeling they may be able to put things in place to help you.

Join my Facebook Menopause Support Group

If you would like support from women who are going through the same kinds of things as you please join our Menopause Support UK Facebook Group

Join Menopause Support UK Facebook Group

#menopause #perimenopause #anxiety #menopauseawareness #menopausesymptoms

What is the difference between a headache and a migraine?

Health and Wellbeing

What is the difference between a headache and a migraine?

We hear a lot about headaches and migraines but what is the difference between the two?

Generally speaking, a headache is a stand-alone pain in your head. A headache is not usually accompanied by any visual disturbances, vomiting and neurological symptoms and often affects both parts of the head equally.

Headache pain can feel like a tight squeezing, or a sense of pressure in a band around the head. It may be accompanied by pain or pressure behind the eyes.

Headaches usually come on slowly and may not interrupt your day to day activities too much.

Most headaches can be managed by taking over the counter pain killers and resting. Having a light snack and a glass of water may also help.

What is the difference between a headache and a migraine? Image of woman holding head with headache

Migraines

A migraine is often a more painful, one-sided headache which may or may not be accompanied by an aura, visual disturbances, neurological symptoms and/or nausea and vomiting.

Visual disturbances can include flashing lights, zig-zagging, double vision, blind spots and blurring.

Neurological symptoms can include tingling in the limbs, pins and needles, facial numbness, loss of sensation or numbness in the arms and legs, confusion, dizziness and loss of speech.

Many migraine patients find that they cannot continue their day to day activities and have no choice but to lay down in a darkened room with some painkillers and an ice pack until it passes.

Migraine patients often notice that they feel irritable, hungry or thirsty in the run up to a migraine. It is almost like the migraine has to gather strength in order for it to happen.

Interestingly, some people don’t actually get a headache with migraine, this is known as silent migraine, they just get some of the other symptoms. Children often experience stomach migraine where they vomit rather than have a headache.

After a migraine, there is often what feels like a migraine hangover. This is what’s know as postdrome. Resting and keeping yourself sufficiently hydrated and have small, regular meals.

Related Articles: What causes headaches?

Chronic Migraine Survival Kit
Migraine Triggers

What causes headaches? Common causes of headaches

Health and Wellbeing

What causes headaches?

Common causes of headaches include diet and lifestyle factors, environmental factors, poor posture and muscle tension.

By making some simple tweaks to your working environment, diet and lifestyle, and managing your stress levels you should be able to reduce the number of headaches you have each month.

Not sure what causes your headaches?

If you are not sure what causes you to have headaches it would be worth keeping a headache diary for 3 months to see if your triggers are hormonal, lifestyle, environmental or stress related.

Here are some of the most common headache triggers.

Causes of headaches: Muscle tension

Having tense neck muscles can cause headaches. Muscle tension can be exacerbated by having pillows at the wrong height, having too many pillows, having poor posture or working with your computer set up at the wrong height.

Top Tip: If you find that you are holding tension in your neck try adjusting your working environment so that you’re not squinting at your monitor or holding your neck at a weird angle and check how your spine feels when you’ve got your head on your pillows.

Having regular massages or reflexology treatments can help reduce muscle tension.

7 great ways to reduce your stress levels. Image of stressed woman lying on bed holding her hands over her face

Causes of headaches: Stress

Stress can be a big contributing factor to headaches. As you will know if you’ve ever been truly stressed, it can be impossible to think straight whilst your body is in fight, flight, freeze mode. Your body will start to shut down any unnecessary processes making it hard to sleep or eat properly.

This can all bring on a headache. If you are getting lots of headaches stress may be the cause.

Top Tip:
Try listening to calming music, meditations or podcasts, do some deep breathing exercises or take a yoga class.

Related Article: https://www.sarahcooper.co.uk/lets-talk-about-stress/

What causes headaches dehydration and lack of food

Causes of headaches: Dehydration and hunger

One of the most common causes of headaches is dehydration and hunger. If you skip meals because you’re busy or don’t drink enough water it is likely you will have a headache.

Top Tip:
Try to eat regular meals based around protein and fruit and vegetables and complex carbohydrates and have plenty of water to drink throughout the day.

What causes headaches caffeine withdrawl

Cause of headaches: Too much or too little caffeine

If you are used to drinking a lot of caffeine, suddenly reducing your caffeine intake is likely to bring on a headache.

That said, having too much caffeine can also bring on a headache.

Some people drink coffee more at work than at home (or vice versa) and suddenly changing may result in a headache.

Top Tip: If you want to reduce your caffeine intake do so slowly. If you’re very used to drinking caffeine and have a headache, having a caffeinated drink may ease your headache.

Cause of headaches: Hangovers

Hangovers can cause headaches due to dehydration. Your body will be working harder to process the alcohol. Alcohol is notorious for disturbing both your sleep patterns and your mood and may leave you feeling hungry.

Top Tip:

Drink plenty of water before bed and eat a light snack. Try to eat and drink something if you can when you wake up.

What causes headaches hormonal fluctuations

Cause of headache: Hormonal Factors.

Fluctuating hormones can cause headaches. Many menstruating women notice that they have a headache when oestrogen levels dip in the last 2 or 3 days of one cycle and the first 2-3 days of the next.

If you’re finding that you have a headache from day 26 – day 3 of your period, hormones could well be a factor.

Headaches are also common during perimenopause (the run up to the menopause) and during the first trimester of pregnancy.

If you are in your second or third trimester of pregnancy and have a sudden, severe, headache please get urgent medical help

See NHS article on Pre-eclampsia Symptoms

https://www.nhs.uk/conditions/pre-eclampsia/symptoms/

What causes headaches side effects of medication

Cause of headaches: Overuse of painkillers, Side effects of medication and the contraceptive pill

Painkillers can be helpful for headaches, if used infrequently in small doses. However most painkillers will give you a withdrawal headache if you use them often or overuse them.

If you are taking any medication whether prescribed or over the counter, double check if the side effects include headaches. The contraceptive pill can also give you a headache.

Top Tip:
If you think your headaches are linked to your medication/contraception speak to your doctor for a treatment review.

Related Article: https://migrainetrust.org/understand-migraine/types-of-migraine/medication-overuse-headache/

What causes headaches? Colds, Flu and Covid, Sinusitis.

Colds, flu and some variants of covid-19 can cause headaches. Sinusitis can also cause headaches, especially when the sinuses get blocked.

Top TIp: Try drinking plenty of water and have lots of hot drinks in a wide-mouthed mug as the steam will help open your airways and ease your head.

Causes of Headaches: Sudden changes in lifestyle, holidays, weekends etc

Do you find that the minute you stop work or have a holiday you get a headache? This could be caused by a sudden change in lifestyle.

Chances are if you’re on holiday you will have had the anticipation of the holiday, the stress of packing, the panic about missing a flight or not finding the hotel etc.

Then suddenly you relax and then the headache comes. This can also be linked to changes in eating and sleeping patterns, drinking more or less caffeine and alcohol, heat, etc.

Top Tip: Try taking your foot off the pedal slowly in the run up to your holiday and try to keep some semblance of a routine. Keep hydrated and have regular meals.

Try to get up and go to bed at the same time every night and eat meals at similar times so your body knows what to expect.

When to seek help with headaches

Headaches following head injuries or where you

have a high temperature
vomiting
have a non-blanching rash
cannot tolerate bright lights
Find it hard to put your chin on your chest (when you normally can do this!)

If you find that you’ve got a sudden, severe, blinding headache, or lose speech or use of arms etc get urgent medical help.

If you are at all concerned about your headaches, contact your GP, 111 or 999 depending on severity.

What helps menopausal brain fog?

Health and Wellbeing

Menopausal brain fog is thought to affect around 66% of women going through the menopause. From forgetting who it was that you’ve just spoken to in the supermarket, to being unable to remember where you put your handbag or parked your car, menopausal brain fog can leave you wondering if you’re actually going mad.

It can affect your ability to focus on things you used to be able to focus on, like reading books and magazines. It can leave you worrying that you’ve got some serious brain issue and leave you feeling unable to focus sufficiently at work.

What causes menopausal brain fog?

The decline in available progesterone is thought to be a big contributing factor in menopausal brain fog, although often women are also juggling a range of situations and people around this time in their lives.

Add in caring for children, teenagers, elderly parents, changes to work, relationships and the possibility of having empty nest syndrome, there’s no wonder you struggle to think straight!

What helps menopausal brain fog eat a healthy diet with plenty of nuts and seeds

Eat a healthy, balanced diet with lots of fruit, vegetables, nuts and seeds

Aim for your diet to be as nourishing as possible. Build your diet around good quality sources of protein, fruit, vegetables, nuts, seeds and wholegrains. Eggs, oily fish, nuts and seeds are good sources of omega 3 and 6 which can be helpful for brain function.

Avoid processed, refined, sugary foods.

Foods high in phytoestrogens may be helpful in reducing brain fog as they help raise oestrogen levels – foods that are naturally high in phytoestrogens include soya.

If you have an underactive thyroid you may want to do some more research before having a lot of soy in your diet.

Related Article: See diet and thyroid diet factsheet from the British Thyroid Foundation for more advice about eating soya if you have an underactive thyroid

Lignan rich foods like flaxseed and sesame seed also help menopause brain fog.

Having regular meals can help keep hanger at bay and should help curb any cravings for fatty and sugary foods that you may have. This should also help keep your mood and blood sugar levels stable and help ease anxiety.

What helps menopausal brain fog stay hydrated

Keep hydrated

Having plenty of drinks throughout the day can help give you a clear head. Ideally drink mineral water or filtered tap water.

If you don’t like plain water add a slice of lemon or cucumber to give it a refreshing flavour. Or drink herbal teas, eat soups or watery fruit and vegetables like melon and cucumber.

Limit drinks of coffee and tea as these can have a dehydrating effect on the body.

What helps menopausal brain fog take regular

Take regular exercise

Exercising regularly gives you some space from your daily life, as well as ensuring increased flow of nutrients, oxygen, and endorphins around your body. It can also help keep you calm, clear your mind and help you build strength in your body.

Often when we step away from our daily life, we get clarity or an answer to a problem comes when we’re not actively seeking an answer.

What helps menopausal brain fog diffuse rosemary oil

Diffuse rosemary oil or have an aromatherapy massage

Rosemary essential oil has recently been found to help improve cognitive function and is well known for being a great essential oil for helping you concentrate, for clearing the mind and helping you remember things.

If you have a diffuser add a couple of drops of rosemary oil to the water and diffuse for up to 30 mins a couple of times a day.

Alternatively have an Aromatherapy massage using rosemary essential oil. Always blend essential oils with a carrier oil like sweet almond or olive oil before use.

To Buy Rosemary Essential oil please click here.*

Do not use rosemary oil in pregnancy and avoid if you have high blood pressure.

what helps brain fog having somewhere to keep your keys phone glasses and bag

Create systems and lists

Create systems – Find somewhere to keep your keys, bag, phone, glasses etc. Always put them in the same place so you don’t have to remember where you’ve put them.

Park your car next to a landmark like a specific shop or sign. Or choose a specific level of a multi-story car park and always park there!

Create lists. Buy a notebook to keep in your bag to make note of anything you need to remember. Or use your phones notes app.

If necessary create systems at work to help you remember things. Make a tick list chart for daily /weekly tasks to keep you on track.

Manage stress levels

If you’re very stressed your body will go back into fight/flight/freeze mode.

Good ways of managing stress include mindfulness, meditation, apps like headspace or calm, or having regular reflexology, reiki treatments or massages at least once a month

What helps menopausal brain fog getting enough sleep

Get plenty of sleep

Dips in progesterone levels can leave you feeling sleep deprived which can in turn lead you to feeling foggy-headed. Try to go to bed at the same time every night and get up at a similar time every day. This can help your body settle into a good sleep pattern. The progesterone element of HRT may help you to sleep better.

Related Article: For tips on how to get a good night’s sleep Click Here

Keep your brain active

Things like crosswords, word searches, suduko, brain training quizes, learning a new language or playing a musical instrument are great ways of helping your brain stay focused and help stave off brain fog. Or take time for your hobbies and interests.

Put your phone on silent when possible to do so

Whenever possible put your phone on silent or do not disturb or turn the notifications off on social media apps. So you’re not constantly being bombarded by notifications on your phone. If you have children that may need you or other caring responsibilities you may not be able to do this but if you can, do! It can help enormously as you should then find you’re more able to focus on the task in hand.

Join Menopause Support Facebook Group

* I will get a small fee for any sales through my Neals Yard Replicated website