How to give yourself permission

Feel Better

About Giving yourself Permission.

What do you need to give yourself permission to do?

For some of us, it is permission to

Stop
Take care of yourself
Book that Massage/ Reflexology treatment/ Pedicure etc
Rest
Relax
Grieve
Release
Play
Explore
Take Stock
Take time for hobbies/interests
Follow our own inner wisdom
Take care of our own needs for a while
Listen to what our bodies are trying to say.
Do that thing that you love to do that makes time fly by, where hours pass unnoticed because you’re so engrossed in what you’re doing

It could be giving yourself permission to do something big

For others, it will be a bigger thing. Leaving that job that’s making you wake up in a cold sweat at 4 am.

Moving away from a relationship that no longer serves you.

Writing that book that you’ve spoken of too many times.

It could be giving yourself permission to do something simple

It could be something simple, like trying a new hobby.

If you’ve always wanted to learn to play the flute or take up wood turning, now is the time to look into it!

Take one small step towards finding out what you need to do to start this hobby!

Maybe join a Facebook Group and ask some questions about your new hobby.

Or speak to someone who already is involved and see what advice they can give you.

Raising your vibration books and magazines

Give yourself permission to drop an unwanted label!

It could be giving yourself permission to drop an unwanted label!

I remember many years ago I used to walk past a lovely local art shop, but felt like I wasn’t really an artist (often struggling to determine one end of a paintbrush from the other) At school art had may me cry so many times as I was truly rubbish at it.

So for years I forlornly shuffled past with the demeanour of Eeyore the donkey. Then one day, I gave myself permission to go in, explore, see what was there (and stop being daft about not being an artist!) I’ve now got my artwork in virtually every room in my house and have had lots of compliments over how lovely my paintings are.

What do you need to give yourself permission to do today? Please let me know in the comments below

10 Great ways to instantly raise your vibration

Feel Better

How to instantly raise your vibration

Have you ever felt low in energy, where you feel deeply sluggish but not necessarily on a physical level? Where you feel like you’re in a deep funk that you’re not sure how to get out of?

Low energy and feeling like you’re being dragged down can be examples of having a low vibration. There are lots of great ways of raising your vibration instantly. Here are some of my favourite ones.

1.) Fling open the windows, clean your mirrors and get rid of cobwebs

Simply opening the windows and letting some fresh air in can make all the difference. Cleaning all the mirrors in the house also seems to work as does removing cobwebs. Cobwebs seem to encourage energy to get stuck in the corners of the room so removing these can get the energy flowing freely again.

2.) Get rid of things that make you feel sad when you look at them

If you have items in your home that make you feel annoyed or sad when you see them (including things that are broken beyond repair and things you’ve been given as gifts that you don’t like) Get rid of them.

Your home needs to be a place of sanctuary and solace, not somewhere filled with things that upset you on sight. Donate, recycle or sell anything you no longer need.

3.) Smudge your home (and yourself!)

Use a sage smudge stick or incense to smudge your environment. Sage is great for cleansing the air and helping to raise your vibration. Palo Santo is also very good. Always burn sage safely and ensure it has fully gone out after use.

4.) Practice Gratitude and Mindfulness

Focus on what you do have and the things you’re grateful for and you will instantly raise your vibration. Mindfulness and Meditation are also great tools for raising your vibration. Some people find keeping a gratitude journal helpful where they write down three great things to be grateful for each day.

Raising your vibration make nice front door

5.) Make your front garden pretty

Raise your vibration by making your front garden a pleasure to come back to. If you feel pleasure as you come back up your drive you will find your vibration lifting easily. Fill your house full of leafy plants too.

Raising your vibration practice stay well hydrated

6.) Keep hydrated and eat vibrant, colourful food

Keep your body well hydrated and eat colourful fruit and vegetables with as much variety as possible and the best quality you can afford. Avoid eating a lot of processed food as this will lower your vibration.

7. Have an epsom salt foot bath

A quick and easy way to get rid of negativity is to have an epsom salt foot bath. Pour hot water into a foot spa or dedicated washing up bowl and swirl in a handful of epsom salts. Soak your feet for up to 20 minutes before patting dry with a towel.

Warning: Ensure you double-check with your pharmacist if you’re taking any medication or have any diagnosed disorders before doing this as epsom salts are not suitable for everyone. Epsom salts are NOT suitable during pregnancy

8.) Surround yourself with positive things, books and people

Your diet isn’t just what you eat. Surround yourself with uplifting magazines, read inspiring books, listen to positive podcasts and spend time with people who are on a positive wavelength.

Raising your vibration get rid of cobwebs

9.) Have a Reiki treatment

Reiki is a lovely treatment that helps you to deeply relax. It is good for removing negative energy and for helping you to raise your vibration. It helps remove any energy blockages you may have to helps get your energy levels flowing more freely again. Find out more about Reiki by clicking here.

10.) Make a Positivity Spray

Create a positivity spray by adding some sea salt to a mug of boiling water and stirring in 10 drops of lavender essential oil and 10 drops of lemon essential oil. Stir well. When cooled pour into a sterile glass bottle and spray your room when needed. If you like you may add a tablespoonful of either vodka or gin to the mixture to help it keep longer.

Related Articles

https://www.sarahcooper.co.uk/how-to-cleanse-your-crystals/

https://www.sarahcooper.co.uk/why-am-i-tired-all-the-time/

https://www.sarahcooper.co.uk/7-great-ways-to-ground-yourself

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

Buy Meditation Essential Oil Blend

https://uk.nyrorganic.com/shop/sjcooper/product/2240/aromatherapy-blend-meditation-10ml/

*I will get a small fee if you buy via this link

Living with an underactive thyroid

Health and Wellbeing

What’s it like living with an underactive thyroid? (hypothyroidism)

Of course I can only speak from my own experience but here’s my story. I finally got diagnosed with an underactive thyroid back in the Summer of 1997.

I’d been struggling to get pregnant and had erratic periods, often going for months at a time without one. I couldn’t understand it, I felt sick, I felt tired the whole time, I had all the symptoms of pregnancy without actually being pregnant. Month after month my hopes were dashed with yet another negative pregnancy test.

Eventually I went to the doctors and thankfully saw a lovely lady doctor who happened to be married to an endocrinologist. She sharply dispatched me off to see him. He ran some tests which were a bit inconclusive.

The following session we saw one of his colleagues. I had taken my mum with me to the appointment. Mum had an underactive thyroid, as had her mum before her (there can be a family element to having an underactive thyroid, often passing down the female line)

She said to him ‘do you think it could be an underactive thyroid?’ He looked at her as if she had just fallen out of the sky and said ‘Of course it isn’t that but I’ll do a test just to prove you wrong’ (you can see where this is going, can’t you?!)

His theatrical finger-pointing at my mother added an extra layer of drama to the situation, emphasising each individual word with an air prod with his pointy finger!

Anyway, scroll on a couple of weeks and we go back to the clinic to receive the results of the tests. This time he looked a bit subdued… A bit like he had his tail between his legs.

A meek and mild demeanour had replaced his previous rather surly attitude. ‘Oh!’ He said. ‘Your levels are so bad I’m surprised you were well enough to come to the hospital! I can only apologise!’

We left the hospital with a prescription for a low dose of levothyroxine which was the start of me beginning to feel a bit more ‘normal’

living with an underactive thyroid - image of woman with cold hands wearing a wooly hat

Clues that I was living with an underactive thyroid

Looking back, there were loads of clues that I was living with an underactive thyroid. I had permanently cold hands and feet. Even through the heat of summer, my hands were icy cold the whole time. I’d be cold the whole time. I’d be wearing two jumpers even in July!

I was tired the whole time. I literally embodied the phrase ‘permanently exhausted pigeon’ I was just so tired. I found it hard to do daily stuff.

Shopping was a nightmare. If I had a choice of shopping at a shop on this side of the street or crossing over to the one on the other side I would have to shop at the one on this side as I didn’t have the energy to cross the road! I’d have to park the car as close to where I was going as I didn’t have energy to walk across town.

Cooking used to tire me out. I remember back in those days potatoes used to come with the soil still on them and I didn’t have energy to scrub them or peel them so we ended up living on easy foods like rice or pasta just because I wasn’t able to peel vegetables.

And as for cleaning the house! No chance. I was too tired and my brain was so foggy I found it hard to know where to start.

living with an underactive thyroid brain fog. Image of woman with cotton wool for a brain

Brain Fog/ Impaired Concentration

When I was first diagnosed with an underactive thyroid my brain was so foggy. It was like the thoughts were there but the connections between them were missing. Brain fog and poor concentration are another well known symptom of an underactive thyroid.

I’d struggled at school for years, my teachers could never understand why I didn’t do as well as I was expected to and I suspect that has a lot to do with having brain fog.

Exams and tests were always a bit of a nightmare as it was like someone had literally wiped the thoughts from my head and I found it impossible to make connections between different pieces of information or write things in a logical way.

I could never remember who my favourite pop group was, so used to stab in the dark and say ‘Phil Collins’ then I used to get bullied for that! I probably should have said something cooler like AC/DC or something!

Moon Face/ Facial Puffiness

Another big clue to the fact I had an underactive thyroid was that my face was rounded. I used to get bullied at school for this too! Why no one (other than my mother!) saw this as a sign that I was living with an underactive thyroid is beyond me!

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

Low mood, Low Self-Esteem, Weight Gain, Anxiety

Having an underactive thyroid left me feeling very low. I couldn’t keep up with things other people my age were doing. I was anxious a lot of the time.

Hypothyroidism often makes you prone to gaining weight and losing weight can be tricky.

Seeing images in the media of other women with their gorgeous slim bodies and me being too tired to do anything particularly useful left me feeling low and with very little self-esteem. I was often called ‘lazy’ which didn’t help much either as you can imagine!

living with an underactive thyroid feet in grass

How life is now my thyroid medication is at the right level

After many years of tweaking and adjusting my medication, I’m feeling much better!

I can drive long distances without needing an overnight stop to recover. I can walk around town without needing an afternoon nap when I get back. I have the energy to peel potatoes and chop vegetables. I can remember which musicians I like. My face is less puffy. My self-esteem is much better than it was. I often consider that I can do things now that I couldn’t have done 20 years ago.

Whilst I don’t necessarily think that I feel ‘normal’ exactly, I feel so much better than I did do.

What about you? Are you living with an underactive thyroid?

What’s your story? How do you find it? When were you diagnosed. How do you feel now? Please let me know in the comments below!

Resources and Related Articles

https://www.sarahcooper.co.uk/why-am-i-tired-all-the-time/

https://www.sarahcooper.co.uk/great-ways-to-boost-your-energy-levels/

https://www.nhs.uk/conditions/underactive-thyroid-hypothyroidism/

7 Great ways to reduce your stress levels

Health and Wellbeing

Here are 7 great ways to reduce your stress levels

When you’re feeling stressed it can be hard to think of something to do in that very moment to help you feel calm again.

When our fight/flight/freeze reflex is set off, our bodies are very clever in that they shut down the processes that they don’t think are vital, like the digestive system, the reproductive system, and the part of our brain that allows us to think deep intricate thoughts.

This is useful as if you’ve got some bear chasing you, the last thing you need to be thinking is what to have for dinner, what colour to paint the sitting room skirting boards or attempting to digest that greasy burger and chips you had for lunch! You need to be able to get a whoosh of energy to the parts of you which will get you away from the dangerous situation, fast!

Whilst you could argue that the best way of reducing your stress levels is to avoid stressful situations in the first place. In reality it’s often not that simple!

7 great ways to reduce your stress deep breaths

1.) Feeling stressed? Take long, deep breaths

When we get stressed often our breathing gets shallower and faster which means we end up feeling lightheaded and dizzy due to having an imbalance between oxygen levels and carbon dioxide.

The quickest way to reduce stress levels is to take a series of long, slow, deep breaths. If you can, breathe in for 4 and out for 7, breathing from your abdomen.

7 great ways to reduce your stress levels diffuse essential oils

2.) Diffuse a calming essential oil in your diffuser

If you have a diffuser, put some calming essential oils into it and diffuse intermittently throughout the day. Usually 2-4 drops of essential oil is about right, unless your diffuser handbook states otherwise.

Good essential oils for helping reduce stress levels are Lavender, Bergamot, Neroli, Roman Chamomile, Mandarin, Frankincense, Ylang Ylang or Geranium.

You can also get Calming blends pre-mixed from places like Neal’s Yard.

7 great ways to reduce your stress levels Image of woman doing meditation with her hands on her knees

3.) Listen to calming or meditation music tracks

Youtube and Spotify have loads of free calming or meditation music tracks.

Put one of those on (NOT whilst you’re driving, mind!) and snuggle under a blanket somewhere comfortable. Having some calming music saved to your phone can be really helpful especially if you get stressed when you’re out and about.

Some companies allow you to download calming music for offline use. Having a pair of noise cancelling headphones can also be helpful so you can listen to your calming music discreetly when necessary.

7 great ways to reduce your stress splash face with water

4.) Splash your face with cold water

There is something deeply calming about cold water. Splash your face with it and then pat your skin dry. Massage in a little good quality moisturiser using gentle sweeping upward motions.

Alternatively have a shower, take a bath, or go for a swim.

7 great ways to reduce your stress levels take a walk in the fresh air. Image of woman going for a walk

5.) Take a walk in the fresh air

Getting outside in the fresh air is great for helping to reduce your stress levels. The feel of the wind in your face, the smells of flowers from people’s gardens, of freshly cut grass or even someone cooking something tasty for dinner can all help you feel calm again.

The action of walking can be really soothing and often you find that your brain starts to calm down as you walk. Sometimes if a problem has been stressing you out, a solution will come to you when you’re not directly thinking of it.

If you’re unable to get out for some fresh air for mobility reasons, maybe try sitting by the back door with the door open or open a window to let some fresh air in.

7 ways to reduce stress levels find something from your distraction bag. image of a watercolour paints and some flowers

6.) Dip into your distraction Bag or Box

It is a good idea to have a bag or box of things you can dip into when you’re stressed.

Things you might want to pop in your bag or box include:

A notebook and some pens and pencils,
Art or crafting supplies,
Knitting or crochet supplies
A colouring-in book and pens,
A reading book,
A word search or crossword puzzle or sudoku book
A face mask
Some hand cream
A bar of really nice chocolate.

7.) Have a regular Massage or Reflexology treatment

Having a regular massage or reflexology treatment can be super helpful for managing and reducing your stress levels. If you know that your appointment is in the diary and that you have something to look forward to each month.

If you have a partner you could give them a massage or foot massage using some good quality body lotion or a plain, unscented oil (plain sunflower oil will do)

If you don’t have a partner you can massage your arms and legs and feet with a little good quality body lotion. Doing this before bed can help you sleep better and help you to feel more relaxed.

Read my other blog posts about stress

https://www.sarahcooper.co.uk/symptoms-of-stress/

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

https://www.sarahcooper.co.uk/how-to-stop-feeling-stressed/

https://www.sarahcooper.co.uk/how-to-remain-grounded-during-times-of-stress/

If you like my blog posts pleas feel free to share them with your friends

Rosemary Essential Oil

Aromatherapy

Rosemary Essential Oil

Botanical Name: Rosmarinus Officinalis
Plant Family: Labiatae
Note: Middle
Uses: Leaves and Flowers
Extraction Method: Steam Distillation
Country of Origin: Mediterranean, France, Spain, Morrocco, Italy, Tunisia

Significant Chemical Constituents: A and B pinene, 1-8 Cineole, Camphene, Limonene, Linalool, Borneol and Camphor

rosemary essential oil clear head image of woman in grey jumper looking clear headed after using rosemary essential oil

What is Rosemary Essential Oil used for?

Mentally:

Focus, reducing brain fog, remembering things, awakening the senses

Rosemary Essential oil is a cheerful, herby scented oil which is great for clearing your head, allowing you to think more clearly and helping you focus on what you’re doing. It is useful for students studying for exams as it not only clears your mind, it also helps you to concentrate and remember things.

If you find that you are suffering from brain fog associated with menopause/ perimenopause rosemary essential oil may help with that too.

Rosemary essential oil is also good for enlivening tired minds, combating lethargy and improving motivation. So if you need a little boost and are feeling tired, rosemary is what you need!

It is also good for awakening the senses and may be helpful for covid-induced anosmia (loss of sense of smell and taste)

rosemary essential oil eases muscle tension

Physically:

Reducing pain, easing arthritis, gout and rheumatism, digestion, reducing headaches, respiratory problems, hair loss, menstrual cramps, jet lag

Musculoskeletal system

Rosemary has many physical benefits. It is analgesic so eases pain. It is anti-inflammatory so helps ease pain from arthritis, gout and rheumatism.
It can be used after sport to reduce muscle aches and cramps and is good for muscle pain.
It has antibacterial, antifungal and antiviral properties so is a useful all rounder to have in the house.

Respiratory system

Good for treating coughs, colds, sinusitis and flu

Digestive system

Rosemary essential oil decongests the liver and may help gallstones and blocked bile ducts. It helps with stomach pain and flatulence.

Reproductive system

Helps relieve painful periods and improves scanty periods.

Circulatory system

Increases circulation, raises low blood pressure

Skin and Hair

It is a useful astringent so tightens the pores of the skin and reduces puffiness
Rosemary essential oil improves circulation to the scalp so is often used in hair treatments to help the hair look healthy and shiny. It is also good for improving dandruff.
Rosemary is also great for reducing headaches and migraines
It can also good for jetlag

Spiritually:

Removes negative energy

Rosemary essential oil is good for removing negative energy and for ‘clearing the air’

Best ways of using Rosemary Essential Oil

Diffuser

In a diffuser add 2-3 drops of rosemary essential oil to the recommended amount of water and diffuse intermittently throughout the day to help you concentrate

Massage oil

In 15 ml of carrier oil like sweet almond or grapeseed or plain sunflower oil add 3 drops of rosemary oil and 2 drops of lavender oil and mix well. Massage into any painful areas.

Roll-on bottle

In a 10 ml roller bottle add 3 drops of rosemary essential oil and 2 of orange essential oil and top up with carrier oil like sweet almond * (Not if allergic to nuts) or plain sunflower oil. Replace the top and lid and ensure they’re on tightly. Gently roll bottle between your hands to disperse. Use when needed on your pulse points on your wrists.

What blends well with Rosemary Essential Oil

Basil
Cedarwood (especially cedarwood virginiana)
Frankincense
Geranium
Ginger
Grapefruit
Lime
Lemon
Lemongrass
Mandarin
Melissa
Myrtle
Orange
Peppermint
Tangerine
Lavender
Petitgrain
Pine

Contraindications: Do NOT use rosemary essential oil

If you have high blood pressure (Hypertension)
If you have epilepsy
If you are taking homeopathic remedies
If you are pregnant, especially in the early stages of pregnancy
If you suffer from insomnia or struggle to get to or stay asleep
After about 6pm unless you want to stay awake
In children and infants under the age of 7 years old
Do not take it internally or orally, never add any essential oil to food or drink
Do not use it neat on skin or in the bath, always add a carrier oil to it

Where can I buy Rosemary Essential Oil?

I am a Neal’s Yard Independent Consultant and you can buy it via my replicated website. I will receive a small fee from each sale.

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

Alternatively you can buy it from Naturally Thinking

How to look good during menopause

Health and Wellbeing

How to look good during menopause

As you go through menopause, the fluctuation of hormones can cause your skin and hair to change. Skin can become dry and start to lose some of its elasticity. Your jowls may start to sag a little and it’s not unheard of for spots to appear when previously your skin has been clear and blemish-free.

You might also find that fine lines and wrinkles start to appear. Your breasts may be further south than they were a few years ago and you may find that your hair is thinner than it was. This can leave you feeling fed up (to say the least!)

But it’s not all doom and gloom, there are lots of things that we can do during menopause to keep us looking good and feeling great.

1. Having a good skincare routine is key

Time may be short and you may not always have time for a full daily skincare routine (if you have, great!)

Wear a facial cream containing SPF

The most important thing is to protect your skin from the sun. Wearing a facial cream with a spf factor of at least 25 is vital.

Use good quality skincare products suitable for your skin type

Wash your face using a good quality cleanser morning and night. Use firm upwards sweeping moves when you apply product to your skin to help keep it looking youthful. Treat yourself to regular facials or facial reflexology.

2. Have Regular Facials or Facial Reflexology

Having regular facials or facial reflexology will help keep your skin supple, ensure that oxygen and nutrients are delivered to your skin, will keep it moisturised and also assist lymphatic drainage. This will keep your skin looking radiant and looking more youthful.

If you find that you’ve not got time to go to a salon regularly to have a facial, you can give yourself a mini facial at home using your own skin care products. All you need for this is a good cleanser or face wash, a gentle exfoliator, a mask, a toner and a good quality moisturiser or serum.

3. Get well-fitting lingerie

Having a good, supportive bra makes all the difference to how we look and feel. You may find that your breasts have changed size so it is important to get measured properly and to use that measurement as a starting point as there can be variations in fit even within the same size bra. Treat yourself to matching knickers too.

4. Spruce up your wardrobe

Go through your wardrobe and get rid of anything that no longer suits you or that looks tatty or out of date. Any items that no longer fit or suit but are in good condition can be sold on apps like Vinted.

Pick a few new key pieces to mix and match with other items in your wardrobe. Accessorise with bright scarves or necklaces or chunky jewellery.

5. Have a great hair cut

A great hair cut can make all the difference to your appearance and give you a great confidence boost.

6. Know who does a good lip and chin wax

Having a few chin whiskers is common as you get older. Find a good beautician who will wax them for you.

7. Avoid environmental stressors

Avoid environmental stressors like smoking, alcohol, refined food and sugar. If you smoke it can be useful to join a smoking cessation programme.

Drink alcohol in moderation, and reduce the amount of refined food and sugar in your diet.

Stay Hydrated and eat lots of antioxidant rich foods like fruit and vegetables.

8. Get plenty of sleep

Sleep is key to looking good during menopause. Having enough good quality sleep can help keep away bags from under your eyes and can help you function better during the day. Having a regular sleep routine is vital. Try to get up and go to bed at similar times of day even at weekends.

Resources:

https://www.sarahcooper.co.uk/how-can-i-feel-better-during-perimenopause/

https://uk.nyrorganic.com/shop/sjcooper/area/shop-online/category/shop-by-concern/

Hay Fever: What is it and what can you do about it?

Health and Wellbeing

Hay fever: What is it and what causes it?

Hay Fever (or seasonal allergic rhinitis) is caused by an allergic reaction to pollen from grass, trees, or weeds, usually in the warmer spring and summer months between March and September, especially when the pollen count is high.

This causes the nasal passages, eyes and throat to be irritated producing cold-like symptoms.

For many people, hay fever couldn’t come at a worse time, falling right amongst exam season and at the time of year when outdoor social events like picnics and barbeques are popular and all the neighbours are mowing their lawns!

Just when you’d love to be sitting outside with a nice cool drink, the pollen count rises and you’re left with itchy eyes, a runny nose, a cough and feeling lethargic!

image of woman with dark shoulder length hair sneezing into a white tissue

Symptoms of Hay Fever

Sneezing
Coughing
Itchy eyes which may be red and/ or watery
Runny or blocked nose
Sore throat
Pain or pressure in sinuses
Earache
Headaches
Tiredness/Fatigue
Itching around mouth, nose, throat and ears
Loss of smell
Possible exacerbation of asthma in asthmatics

How can I tell whether I have Hay Fever or a Cold / Covid?

It can be hard to differentiate between having hay fever, a common cold and symptoms of covid. Generally hay fever gets worse when there is a high pollen count and doesn’t go away quickly. Colds often go away within a week of first onset.

Often with a cold or covid you get a temperature, where as hay fever (despite its name) is not associated with having a fever.

If you are concerned that your symptoms may be covid it is worth taking a lft test to be on the safe side.

Hay Fever: When to see a G.P.

For many people, over the counter antihistamines will be sufficient to keep your symptoms at bay. Your pharmacy should be able to advise you on the right hay fever remedy for you.

If you are still struggling after trying over the counter medication, speak to your G.P as there are some stronger medications and treatments that they can offer which are prescription only.

If you find that you start wheezing or find it hard to breathe, or have a diagnosis of asthma and that seems to be getting worse seek immediate medical help.

Image of woman suffering with hay fever to illustrate hay fever what it is and what you can do about it

What can I do about Hay Fever?

Eat Local Honey

Some people swear by having a teaspoon of local honey every day during the run up to hay fever season, right until the pollen count drops in the autumn. Whilst there isn’t any scientific evidence to suggest that this will work, many people seem to think it does so it may be worth a try!

Use steam to unblock your nose

If you have a blocked nose try drinking a hot drink out of a wide-mouthed mug, the steam will help decongest your nose. Alternatively try having a hot shower or bath or taking a steam inhalation (apart from if you’re asthmatic as sometimes steam can bring on an asthma attack!)

Eat Well

Eating foods that have anti-inflammatory properties can be helpful so things like ginger may help. It is also thought that vitamin C may be helpful so try eating citrus fruits.

Take over the counter antihistamine remedies

Over the counter medications may help, most pharmacies and supermarkets have some kind of over the counter remedy for hay fever in the form of antihistamine tablets or sprays. If you’re taking any other medications it is worth speaking to a pharmacist first to avoid any clashes. There are some varieties of antihistamines that don’t make you drowsy, which are good if you plan on driving or operating heavy machinery.

Have regular reflexology treatments

Regular reflexology sessions may help the symptoms of hay fever by reducing stress levels, keeping the sinus reflexes clear, helping to clear head congestion and to balance mucus production. Reflexology also helps keep the lymphatic system working efficiently which boosts the immune system.

Try having a cold compress over your itchy eyes

If your eyes are very itchy, try steeping chamomile teabags in boiling water, leave to cool in the fridge and then gently use as a compress.

Hayfever tip do not hang washing out when the pollen count is high

Keep out of the way of allergens where possible!

It is useful to keep doors and windows closed on high pollen days. You can buy fans and portable air conditioning units to help keep the air flowing.
Avoid being outside during the peak times for pollen. Pollen counts raise during the day, peaking around lunchtime and then fall towards late afternoon.
Avoid mowing the lawn, especially on high pollen days.
Wear a hat that shades your eyes, use wrap around sunglasses, and a face mask or scarf to help keep pollen out of your eyes, nose and throat.
Use a barrier layer to keep pollen out of your nose. Vaseline is popular for this.
Cooling eye gels can help soothe sore eyes.
A Facial Mist may help soothe your face
Wash your face when you come back indoors. You can also buy facial wipes designed especially to help with hay fever symptoms.
Avoid hanging washing on the line. Instead dry it indoors or in a tumble dryer, or wait until the pollen count drops again.
Wash your hair daily, especially when you’ve been outdoors during the day. Change your clothes and shower when you go back inside so you remove any pollen that may be clinging to you.
Avoid having flowers in the house, especially ones that have a lot of pollen like lilies.

Hay Fever Resources

More information about Hay Fever from Allergy UK

https://www.allergyuk.org/types-of-allergies/hayfever/

Check the pollen count for the next few days

https://www.metoffice.gov.uk/weather/warnings-and-advice/seasonal-advice/pollen-forecast

What are the most common symptoms of stress?

Health and Wellbeing

What are the main symptoms of stress?

When we think of stress we often think of having sweaty palms or a fast heart rate or of butterflies in your tummy.

But there are lots of other symptoms associated with stress.

Physical Symptoms of Stress include:

Headaches
Aches and pains
Muscle tension
Reduced libido
Skin breakouts/ acne
Nausea
Irritable bowel syndrome, constipation or diarrhoea
Panic attacks
High Blood Pressure
Tiredness and fatigue
Fast heart rate
Struggle to lose weight or weight loss
Insomnia

Image of woman holding her head and screaming with symptoms of stress

Emotional Symptoms of stress

Aggression
Changes in mood
Poor decision making
Pessimism
Low mood
Irritability
Anxiety
Feeling overwhelmed
Racing thoughts
Constant worrying
Feeling weepy/emotional
Feeling unable to cope

Behavioural Symptoms of Stress

Reaching out for alcohol, recreational drugs and tobacco
Changes in appetite and under or over eating
Sleep disorders – sleeping too little or too much
Lack of motivation

Resources

Let’s Talk about Stress

How to stop feeling stressed

7 great ways to reduce your stress levels

Get Help with Stress – NHS

#stressawarenessmonth #stress #stressawareness

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How can I feel better during perimenopause?

Health and Wellbeing

Perimenopause is a time of transition between having a regular menstrual cycle and your periods stopping completely. During this time your hormones will rise and fall (often erratically) and you may start to experience a range of physical, emotional and psychological symptoms leaving you feeling grumpy and frazzled.

The good news is there are a range of things you can do to help yourself feel better during perimenopause.

Most of them are fairly quick and easy to implement and won’t add too much extra time to your already hectic day.

If ever there was a good time to really start to look after yourself properly, this is the time.

feel better during perimenopause by eating a balanced diet. Woman next to apple and cupcake

Simple ways to feel better during perimenopause

Have regular meals that are as nutritious as possible

Diet is really important – not only does it fuel your body, it is also vital for stabilising your blood sugar. If you’ve ever found yourself so hungry you’ve ended up feeling ‘hangry’ you’ll appreciate how important it is to have regular meals made up of foods that keep you feeling full and that doesn’t leave you having an energy dip after an hour or two.

Aim to eat 3 meals a day made up with good quality lean protein, whole grains, fruit and vegetables and a couple of energy-boosting snacks to keep you going.

Ensure you drink enough water throughout the day to keep you hydrated.

Limit your consumption of caffeine and alcohol if at all possible.

Exercise Regularly

Exercise helps your body produce feel-good hormones called endorphins. It can also help keep you toned up and your blood flowing. It can even be fun (honestly!)

Pilates can be great for helping you keep your core strength up and also for helping your pelvic floor stay in shape.

Zumba can be great for getting your heart pumping and yoga is good for keeping you calm as well as building strength as you do poses such as downwards dog. Swimming is also a good gentle form of exercise.

If you prefer having fresh air, a daily walk is a good form of exercise. If it’s raining how about doing a dance to some music as you boil the kettle for a cup of tea?

Get plenty of sleep

Sleep is really important – it helps you feel refreshed and replenished and helps you repair yourself overnight.

It’s really beneficial to get into a regular sleeping pattern, going to bed and getting up at the same time every day (including weekends).

Ensure your room is cool, that you don’t go to bed hungry and that it is dark enough. If possible charge your mobile up in a different room and avoid having any electrical equipment like TVs emitting lights which may keep you awake.

Manage your stress levels and avoid known stressors

Try to avoid stressful situations where possible. Some are unavoidable but if you possibly can avoid stress, do.

Get rid of any time-wasting activities which don’t add anything to your life. This could be boring meetings, clubs you’ve joined but dread going to or meeting people for coffee if you’ve outgrown them!

Treat yourself to regular massages or reflexology treatments to help you feel calm and balanced. Having a massage or reflexology treatment at least once every 3-4 weeks can make a huge difference to your stress levels.

image of woman doing her skincare routine

Use good quality skincare suitable for your skin type

Hormones fluctuating can cause your skin to change – it is not uncommon for menopausal women to end up with adult on-set acne due to these fluctuations of hormone levels.

As you go through perimenopause you may find that your face loses some of its natural padding, your cheek jowls may look looser and you might find that your skin becomes drier or more sensitive.

You may start to notice some fine lines or wrinkles. Using a good quality skincare routine can help with these, leaving you looking radiant.

Calm your mind and make time for doing the things you love

Mindfulness can be helpful in perimenopause. Especially if you have a mind full of things that you need to think about and you’re feeling overwhelmed. Doing just the one thing at a time and concentrating only on that can be very helpful.

It can also be really beneficial to take some regular time out for doing the things you love doing, like hobbies or meeting friends for a (decaf!!) coffee.

Let’s Talk about it!

Talking about how you feel to your friends, family, colleagues and GP can be really helpful. Especially if your friends are a similar age and life stage and probably going through the same things too!

Struggling along in silence means you’re facing this alone. Whilst it can be embarrassing talking about how you’re feeling at first, it can be hugely helpful.

Your friends and colleagues may be able to share with you what has worked for them. It can be helpful to talk to your partner about how you’re feeling and what you need (whether it’s a tub of ice cream or to be left alone for an hour!)

Useful Resources

What is Complementary Therapy?

Health and Wellbeing

We’ve all heard of Complementary Therapy but what actually is it?

As its name suggests it’s a therapy that goes alongside (or complements) other treatments. You continue to take your medication and having any treatments you’ve been prescribed from your GP or hospital specialist.

Complementary therapies like Reflexology are now offered routinely in some hospital cancer clinics whilst people are receiving their chemotherapy.

This is completely different to Alternative Therapies where you don’t take medication or have procedures or treatments but ‘just’ rely on holistic treatments to heal you.

I always recommend that you DO continue to take your medication and having your treatments.

If you find that your medication or treatments are not agreeing with you go back to the GP or health professional who prescribed them for advice.

Image of a lady lying down having Indian Head Massage Boroughbridge. The lady has brown hair and has hands on her head. She is wearing a white towel

How can Complementary Therapies help you?

Usually complementary therapies are calming and supportive and help you to take an hour or two away from whatever you’re dealing with.

For you to be able to off-load some of your worries, to put them down for an hour or so. To be tucked up under a blanket and to simply let go without fear of judgement. That’s what Complementary Therapy allows you to do. That in itself can be very therapeutic.

They are also good for helping tackle some of the problems you may be facing at the source of the problem. For instance if you are suffering with low mood, having a treatment will help produce naturally occurring feel good hormones called endorphins which will help your mood lift a little.

If you’ve got tense muscles having a complementary therapy treatment like massage or reflexology may help to release tension.

Having a reiki treatment may help you feel calm and reconnect your mind and body leaving you feeling calm and replenished.

If you’re struggling to sleep you may find Reflexology helpful. Also whilst they’re helping you to feel more relaxed and calmer, less tense and less stressed or anxious they also (usually!) feel really good.

Examples of Complementary Therapies include Massage, Aromatherapy, Reiki, Acupuncture, Reflexology, Indian Head Massage, Osteopathy etc.

Did you know you may be able to get cashback on your Reflexology treatment if you have health insurance?

Some health plans offer cashback on Complementary Therapies including Reflexology and Acupuncture.

Double check your policy and any specific requirements the company has regarding eligibility as not all companies offer cashback on Complementary therapies and some need the therapist to be a member of a specific professional register or organisation in order to qualify for cashback.

Confession Time – Why I was struggling to get a good night’s sleep

Reflections

Confession time: I’ve not slept well recently. Okay okay when I say recently, I mean for the last 13 years.

It took me a bit of fathoming out why this was the case. I mean I’ve written articles on how to get a good night’s sleep on my blog! I KNOW THE THEORY of how to get to sleep. I could stand up and give you a half hour long talk on how to get to sleep and how to stay asleep but could I do it myself? No!

It wasn’t until having a recent reflexology treatment that it dawned on me how long the problem had been going on for.

‘So how long have you not been sleeping for?’ My therapist asked. I pondered this for a minute or two then realised that I’d not really had a good night’s sleep since 2009.

why I was struggling to get a good night's sleep image of person using a mobile phone in their bed

Where the problems started

It all started when I moved house and for a week I hadn’t got a landline telephone. Being the only adult in my household I knew I needed the ability to get help (should I need it quickly) so I’d started taking my mobile phone up to my room with me. Back in those days phones were a bit like 1970s tv in that they had limited capability and people were not overly fond of messaging people in the middle of the night in case they got woken up.

However as time went on I kept on taking my phone upstairs with me. It charged up by my bedside. My new phone helpfully has a little red light so you can find it in the middle of the night and will happily flash if you get a notification. Really conducive for a good nights sleep (not!)

Tea really didn’t help much either

Now as some of you know I’m also a great fan of coffee and tea . So curling up in bed last thing with a book (on my iPad, yes more technology!) and a nice cup of the finest tea the chimps will drink also wasn’t helping me get a good night’s sleep either. The caffeine was leaving me jittery and needing the loo in the night!

image of a door which is slightly open and a bed

Shut the door!

To cap it all I’d got into the habit of leaving my bedroom door open. My bedroom is fairly small and I am a bit of a free spirit so having the door open felt freeing. It made me feel connected with my children who may need me in the night.

When I figured out that I’d been taking my phone to bed with me for 13 years longer than I actually needed to, it also made me realise that I’d been leaving the door open so I could hear my children if they needed me.

By the way, when I say children, I mean ADULT children. They’re all in their early twenties and have more than enough capability of opening my door if they need me.

It felt like by shutting the door I’d be shutting them out. I realise now this is just downright silly. Plus after reading an article from the local Fire and Rescue service leaving my bedroom door open was downright dangerous according to them.

a pine bed and bedside table piled high with white pillows

All change!

When I was changing my bedsheets last I looked down at my pillows. They’d seen better days I have to say. Then I realised that they were so old I’m surprised the local museum hadn’t been to collect them. They’d moved house with us 3 times! So I’ve bought new pillows and a pretty pillow spray in the hope that that would help.

My phone now charges itself up downstairs in my office. I’m no longer distracted with videos of people squeezing spots on Tiktok at 3am. Now I have no flashing phone light keeping me awake. I’ve now got time on a morning to start the day in a more positive way. I can look at my phone when I’m ready rather than it emitting it’s shining light across the room at me shouting ‘pick me pick me!’ at all hours.

My new pillows and spray have made all the difference to my comfort levels.
I’ve brought my last cup of tea forward by an hour or two so I’m not needing the loo at 3am
My bedroom door is now more or less shut but still able to be opened, even by the cat
If people leave a light on on the landing/bathroom/all the lights on in the entire house (you know what young people are like!) I now don’t get woken up by this either.
I have two heavy blankets on my bed which gives me a sense of being weighed down and safe.
I’ve set an alarm on my Alexa so I don’t need to rely on having 47 different alarms on my phone to wake me up.

And do you know what?! It is working. I am now sleeping better. I am starting to wake up feeling refreshed and ready to tackle the day.

The tweaks I made to my bedtime routine were small, and the pillows and pillow spray weren’t hugely expensive but made a massive difference.

Resources

Read my other articles about 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/

https://www.sarahcooper.co.uk/why-am-i-tired-all-the-time/

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

Other useful external resources

https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips

Over to you!

What area of your life do you struggle with most? Are there any similarly small tweaks you could do today to make a huge difference? Please leave a message in the comments box below.

Indian Head Massage Aftercare Advice

Health and Wellbeing

Indian Head Massage Aftercare advice

After your Indian Head Massage it is important that you are fully alert before driving home. It can have a deeply relaxing effect on you, so it is important that you’re fully present when you leave the treatment room.

Keep hydrated for the rest of the day.

Whilst it is also a good idea to drink plenty of water BEFORE your treatment, it is vital that you keep hydrated after your treatment. Sipping mineral water (maybe with a slice of lemon added) is perfect. If you prefer a hot drink have a mug of hot water with a slice of lemon added, or drink herbal teas.

Avoid Caffeine and Alcohol

Where possible avoid caffeine and alcohol for the rest of the day.

Avoid smoking and try to have a peaceful afternoon if possible. If you can, schedule your appointment in for a day when you can take the rest of the day off to rest and allow the treatment to fully sink in.

If possible, delay having your shower or bath

If your therapist has used oils it can be helpful to let them settle overnight, so wherever possible avoid having a bath or shower after your treatment. If you really can’t bear it have a warm shower or bath and apply shampoo to your hair whilst it is still dry for maximum effect.

Avoid Conflict

If possible, avoid conflict and anything that may jolt you out of the wonderful blissful fug you are likely to be in. It is advisable not to watch television. If you do watch the television keep the programmes you watch to ones that are soothing and uplifting. I would strongly recommend that you avoid watching the news as they rarely mention any good news. Instead try reading a book or magazine and listening to some soft music.

Try to avoid spicy foods and heavy meals if possible. Keep your diet light and nutritious and don’t eat anything that may put an additional strain on your body.

How may I feel after an Indian Head Massage?

Hopefully you will fill deeply relaxed and chilled out after your massage
Some people may feel sleepy or tired, others refreshed and energised.
You may feel clearer headed and more able to concentrate
You may feel emotional, irritable or weepy, or feel like laughing
You may have a good nights sleep afterwards although some people find that they feel a little restless
You may feel like using the loo one more one way or another (or both!) or you may feel a little flue-y or have a slight headache. If you do, rest and drink plenty of water, this usually passes within 24-48 hours
You may have a feeling of soreness or aching on your muscles or joints. Again rest and drink plenty of water.

Want to know more about Indian Head Massage? Read my article ‘What is Indian Head Massage’

Ready to book a treatment with me? Please go to https://www.sarahcooper.co.uk/book