10 Simple ways to help you feel better about yourself.

New Year New You? What’s matter with the old you?

I don’t know about you, but I find that the minute the clock strikes midnight on the 31st December every year my email inbox starts getting filled with emails from just about everyone I’ve ever met, telling me I MUST DO BETTER because it’s a new year! I find this sends me in a fevered frenzy leaving me wondering what is wrong with me and why must I suddenly change just because the clock has struck midnight on a new year?

What’s WRONG with the old me? Aren’t I enough as I am?

I would argue that it’s not up to anyone else to tell me that I’m not good enough, I need to be left alone to figure out whether there are areas of my life that could do with a little gentle tweaking. And it’s up to me to decide if and when to implement those changes.

If I feel that I need to change then fair enough. but please don’t tell me I’m not enough and that I have to turn myself into some kind of kale-munching super bunny just because it’s the first of January.

January is a time when the rest of the world is taking a breather after the madness of December. It’s a time to pause, to reflect and to grow. To eat hearty food, make fires and take naps.

We can start the healthy eating, the jogging, and being something bright eyed and bushy tailed when the world wakes up in spring.

But until then. I’m doing just fine as I am, than you very much!

An invitation to slow down this December

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

Here’s an invitation to slow down, take your foot off the gas and have a gentle December.

Have you found that you spend the whole of December chasing around between parties, present buying, nativity plays, carol concerts, catch ups with friends and so on and so forth.

Every day blurring into the next in some kind of tinsel-and-mince-pie-induced whirlwind? Then suddenly it gets to the Christmas break and you stop. Just like that! You go from speeding through your days at 70mph with your foot firmly on the accelerator pedal, to suddenly stopping without giving your body any warning!

As soon as there are no more parties to attend, the turkey is in the dog, the stuffing and the rest of the family are well.. STUFFED you suddenly find that you feel ill. And it’s not at the thought of the 13 mince pies you had for breakfast either, nor the thought of the looming January credit card bill.

All of a sudden you catch that bug that you’ve so stealthily avoided, or you have an almighty headache, or you come out in a terrible cold. I believe there’s a reason for this. I think it’s kind of like whiplash (not in a physical sense) Like anything if you do something a lot and then you stop just like that it gives your body an almighty jolt. It doesn’t need to be like this.

slow down and have a hot chocolate. image shows a log fire, a yellow ochre blanket and a hot chocolate in a glass

The art of slowing down

One way of avoiding this big energy crash is to start find ways to slow down throughout December. By working at a slightly slower pace where possible. By taking a breath, or a time to pause each day. Seize any tiny opportunity to slow down, add a calmness, a quiet time, a moment of peace. So when you stop you’re not screeching to a halt you’re simply gently gliding gracefully to a stationary position!

How to slow down this December

This could be to savour your morning tea without checking social media first so that the day starts in a less frantic way. You could take a short walk outside first thing in the morning. Maybe you could enjoy a pot of loose leaf tea when you come home for the day. It might be that you could finish work on time, or switch off your work phone after work. Or have some lazy mornings or slower starts whenever you can. Or simply take time to listen to your favourite music without doing anything else at the same time!

You could snuggle up in bed half an hour earlier so you can enjoy a night-time tea and read a chapter of your book. Or simply pouring yourself a long, steamy bath to help you unwind after a busy day. Do whatever works for you.

Slow down and have an early night. Image shows picture of a woman in fluffy socks with a book and a hot drink

Slow down: Take each day a day at a time.

It could be something as simple as thinking ‘do I need to do this TODAY?’

Whilst I’m not for a second suggesting you put EVERYTHING off for tomorrow, it can be useful to do one key thing a day, rather than trying to tackle everything. Delegating tasks to others can sometimes free up time for you to do something calming (and give them something to do so they’re not whining at you because they’re bored!)

It is ok to get help with things and for things to be done in a slightly different way to how you’d do them ( a lesson I often struggle with, being a bit of a ‘my way or the highway’ type!) You absolutely don’t need to do everything yourself this Christmas.

How are you going to slow down this Christmas?

Please let me know in the comments below.

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Resources

Here is another of my Christmas articles which you might like to read.

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6 Quick and Easy Ways to Avoid Burnout this December

https://www.sarahcooper.co.uk/how-to-have-a-perfectly-imperfect-christmas-this-year/

Here are some quick and easy ways to avoid burnout this December.

In the past, when I’ve thought of December and the run-up to Christmas, it’s always left me feeling faintly breathless at the very thought of it. Packed with a whirlwind of social events, seasonal catch-ups, frantic shopping trips, carol concerts, Christmas parties and not a minute to catch a breath. This can quickly leave us feeling exhausted, overwhelmed and burned out.

But does it need to be like this? As the nights grow longer and the sunsets more vibrant, it can be helpful to stop for a minute, to interject some calm into the chaos. To breathe deeply. To enjoy those magical moments, to savour a hot chocolate and a mince pie, to take a bracing walk.

To feel the wind blow in your hair and the breeze clattering your cheeks. To rest for a while with your feet up on the sofa, under a blanket with a good book and a mug of steaming hot tea are all great ways of avoiding burnout.

Take a minute or two to breathe deeply from the bottom of your belly, and sigh out any emotion you’ve been hanging on to. There’s nothing better than letting it all go. If you do this outside on a chilly winters day, you can see your breath as you sigh it out, you can watch it float away.

Look out for the lulls

Even the busiest of months will have its natural lulls. Quieter times, pockets of slower-paced time when you don’t have to be dashing anywhere. Embrace these quieter days.

Treat yourself to nourishing food, early nights or lazy long lie ins (if small children permit this!) Or snoozy times on the sofa, or days pottering around the house maybe. Use these times to recharge your own personal batteries and to do the things you love doing.

Create a little magic whenever you can!

Add a little sparkle to your life by using fairy lights and candles and creating cosy corners to snuggle up into. A cosy nook to shelter you from the outside world. A nurturing cocoon that you can retreat to especially if you have a young family or are expected to entertain members of your wider family over the Christmas period.

No one needs to be on call 24/7 (unless you’re a single parent of course!) It is ok to retreat to your own space with a mug of spiced apple tea or whatever you prefer to drink with a good book, your journal, or simply sink into the space, shut your eyes and block out the world for a while.

Do things your way. You don’t have to do the same things as everyone else.

It’s ok for you to need some time to yourself. Or for you to buy all the bits of your Christmas dinner pre-chopped so you don’t have to spend the whole holiday slaving away over a hot stove. No one is handing out awards for the neatest chopped vegetables so take whatever shortcuts makes most sense to you. Or if hiding in the kitchen IS your thing, do that! Just do whatever works for you!

Let go of the need for perfection

Don’t worry if things aren’t perfect, often the funniest memories are made from when things go a bit wrong. Let go of expectations, not everyone is going to have a glorious family packed Christmas, some people will be spending Christmas alone, others will find that spending time with family is stressful.

Just take each day as it comes and don’t be afraid to take yourself out of the way if you need to have some space. It can get a little intense if you go from seeing someone in passing each day, to being stuck in the same room with them for days on end! Everyone needs a little downtime to breathe out or walk off all that turkey and Christmas pudding

For me, my favourite way to celebrate is to have times of connection interspersed with pockets of quiet time where I can be alone and enjoy the peace and quiet. Where I can retreat from the world for a while and read, have a nap, write in my journal or do some painting.

https://www.mamacoopskitchen.co.uk/all-butter-orange-mince-pies/

New year new you? What’s matter with the old you?

New Year New You? What's matter with the old you? I don't know about you, but I find that the minute the clock strikes midnight on the 31st December every year my email inbox starts getting filled with emails from just about everyone I've ever met, telling me I...

An invitation to slow down this December

Here's an invitation to slow down, take your foot off the gas and have a gentle December. Have you found that you spend the whole of December chasing around between parties, present buying, nativity plays, carol concerts, catch ups with friends and so on and so forth....

6 Quick and Easy Ways to Avoid Burnout this December

Here are some quick and easy ways to avoid burnout this December. In the past, when I’ve thought of December and the run-up to Christmas, it’s always left me feeling faintly breathless at the very thought of it. Packed with a whirlwind of social events, seasonal...

Time to press pause.

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Marjoram Essential Oil

by Sarah Cooper | Aromatherapy

Marjoram is a wonderful, herby essential oil. Great for headaches and reducing pain. A useful alternative to lavender essential oil. Find out more about this versatile essential oil

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Let’s talk about stress. It’s widely thought that having some stress is a good thing, what happens when we have too much stress? When we are constantly stressed and overwhelmed What then?

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New year new you? What’s matter with the old you?

An invitation to slow down this December

6 Quick and Easy Ways to Avoid Burnout this December

Time to press pause.

Time Management: How to make time to do the things you love

Marjoram Essential Oil

by Sarah Cooper | Aromatherapy

Marjoram is a wonderful, herby essential oil. Great for headaches and reducing pain. A useful alternative to lavender essential oil. Find out more about this versatile essential oil

Let’s talk about stress!

Let’s talk about stress. It’s widely thought that having some stress is a good thing, what happens when we have too much stress? When we are constantly stressed and overwhelmed What then?

10 Simple ways to help you feel better about yourself

What is plantar fasciitis and what can help it?

Relaxation: What is it and why is it so important?

5 Reasons why I love Reflexology

Chronic Fatigue Syndrome: What it is and what can help

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Time to press pause.

Feel Better

Time to press pause?

The slight lull between the summer rush and the craziness of the Christmas season can be a good time to press pause for a little while. To rest, take stock, reassess and plan. To deeply exhale. To let anything you no longer need float out of your life with ease.

Letting go of things that no longer serves you is great as it makes space for good things to flow into your life. Like decluttering a cupboard, tidying up those loose ends of life can be cathartic and powerful. It can give an odd sense of satisfaction.

Every year in my business, as the darker nights draw in I take out my business journal and figure out what is working well and what needs to be tweaked. I plan what I need to do next be it book myself onto a CPD course, or whether to add or drop a treatment or package. This tweaking strengthens my business and makes it more coherent.

If you’re not self-employed then you could do this for your home life, seeing if there’s anything you need to add in the coming year or anything that you’d like to let go of. If you like you can make a vision board or mood board or a board on pinterest with ideas of what you’d like.

Pausing for a while can help you figure out what you need to get (for who!) for Christmas. It can help you take stock of whether you need to go buy more Christmas cards or whether you’ve still got loads left from last year. Whether you’ve already got enough wrapping paper or whether you need to buy more of that.

I definitely need to do this this year as last year we were convinced we didn’t own a Christmas tree so bought a new one, only to discover our old one wasn’t actually at the tip like we thought but lounging around in the loft, neglected and sad.

image of woman taking a photo through the rear view mirror

Taking a pause can be like climbing a steep hill then taking a moment to catch your breath before continuing your journey. It allows you to take a good look ahead and to figure out the path you wish to take. It can also allow you to look back for a while to see how far you’ve come. To look at the obstacles you’ve overcome and how much stronger you are now, a year on.

It can be good to re-gather strength as our lives are ever busier and we often feel like we have to be everything to everyone and this needs to stop.

By taking time to pause, we can reassess what is actually something that we need to do and what is something that someone else can do. It’s so easy for us to do everything because we know it will get done, but sometimes we need to hand back the reins to the other person and let them get on with it even if what they do isn’t to your high standard!

Time Management: How to make time to do the things you love

https://www.sarahcooper.co.uk/the-5-am-club/

Time Management: How to make time to do the things you love.

Have you noticed how you can find time to do certain things (like binge-watch yet another box set on Netflix ) but not do other things? Like write that book, bake that cake, plan that trip or organise that cupboard which you’ve been meaning to do for years now?

Or maybe you’ve been planning on meeting up with an old friend for months but it never quite happens? The idea gets bandied about with enthusiasm ‘oh yes we MUST meet up for coffee soon’ but then no plans are made and it still remains something on your to-do list!

Firstly, consider what the problem is. Is it actually lack of time?!

First lockdown proved to me that lack of time hadn’t been what had stopped me doing things. Suddenly we had all the time in the world. Months and months of free time lay ahead of us and still I didn’t start writing that book. I did do some writing, I started writing out my favourite recipes on a new cooking website, but the book idea lay dormant.

During lockdown I managed to find time to watch 170+ episodes of Silent Witness, and several other box sets. I drank my way through box after box of tea bags and pot after pot of fresh coffee. I took loads of online courses to improve my social media skills, my copywriting skills, my zoom hosting skills. But the book remains unwritten

image shows 6 colourful paperclips in a messy heap on a white background

Time to allow yourself to do whatever it is that you love

I talk to anyone who will listen how I love writing, yet often I don’t let myself write. I find ways of procrastafaffing (you know, faffing on and procrastinating) Suddenly I can find a pile of paperclips that need stacking or maybe my pencils need sharpening. Or the cats bowl needs a few more biscuits. You get the picture.

Finally I realised that I needed to give myself permission to write. I also needed to set up a time and space to write. When my children were at school I used to go to a specific coffee shop with my notebook straight after school drop off every Tuesday, get a large latte and 2 hours on the parking and write whatever was in my head into my notebook.

Since they left school I’ve not found space in my diary to do this on a regular basis. I get the impression that what I need to do is to get a specific time written into the diary on a weekly basis.

time saving. Image of a notebook with brightly coloured dividers

Clearing space to make time

To make this work I may have to drop something else, or create space by streamlining things so I have more time. So I need to look at where I can save time. Are there any processes I can automate to make life easier? Could I make more meals in the slow cooker, freeing up time in the evening to sneak in more writing?

Instead of fitting writing in in between other things, maybe I should do my writing first? Maybe I could do some first thing in a morning along with my morning tea?

Maybe you could do the same. Starting the day with doing the things that you love doing (as long as it’s NOT playing the Tuba!) and then hopefully the rest of the day will flow around it, filling in the gaps. Rather than having to find a time to do the thing you love

What do you think?

https://www.sarahcooper.co.uk/how-to-create-the-life-you-want/

Marjoram Essential Oil

Aromatherapy

Marjoram Essential Oil

Botanical Name: Origanum Marjorana
Plant Family: Labiatae
Note: Middle
Uses: Flowering Heads/ Leaves
Extraction Method: Steam Distillation
Country of Origin: Libya, Egypt, Mediterranean, France
Significant Chemical Constituents: Borneol, Terpineol (alcohols) Camphor (ketone) Caryolphyllene (Sesquiterpene) Pinene, Sabine, Terpinene (Terpenes)

Marjoram Essential Oil is a great all-round essential oil. It has a subtle, herby aroma and a wide array of therapeutic properties, making it a great oil to have in your aromatherapy kit!

Marjoram is often used in place of lavender essential oil as it comes from the same plant family, shares many common properties and doesn’t have that strong lavendery smell associated with lavender. A lot of people seem to either love or hate lavender but don’t seem to have such a strong view on marjoram, thankfully!

Using the leaves and flowering heads of the marjoram plant, the essential oil is made by steam distillation.

What are the main properties of Marjoram Essential oil?

Analgesic (Pain Relief)

Marjoram is wonderful for relieving pain, be it pain from aching joints, relieving muscle tension or easing headaches and migraines. It is thought to be particularly good for back pain where there is tightness and tension in the lower back.

On the skin, it helps bruises heal quickly.

Antispasmodic

Marjoram has antispasmodic properties so is great for the digestion, especially for easing stomach cramps and indigestion. It may be useful for irritable bowel syndrome to help stave off abdominal cramping. It also helps ease period cramps and is great after sport.

Laxative

It can help ease constipation.

Warming and good for the circulation

Marjoram is great for getting the blood flowing, and this in turn helps the body feel warmer. It also has relaxing properties which can help reduce high blood pressure.

Clearing for the Head and Respiratory System

If you have a stuffed up nose, a cough, or need a clear head, marjoram is what you need. It helps ease congestion in the respiratory system and clears sinus build up as it has expectorant properties. It can be helpful for asthma and bronchitis alike.

Calming for the Nervous System

Marjoram essential oil is great in times of stress and grief. It is thought to help combat loneliness. It can be useful to help your body relax and aids a restful night sleep. Marjoram is especially good for insomniacs.

How to use Marjoram Essential Oil

The most beneficial methods for using marjoram are in a massage blend along with a suitable carrier oil or in the bath.

If using in a bath always mix with a teaspoonful of sunflower oil and mix carefully before swishing in the bath.

It can also be used in a steam inhalation by putting a couple of drops in a bowl of hot water, popping a towel or tea towel over your head to form a tent and inhaling for 10-15 mins.

Contraindications

Some books advise not using Marjoram oil if you suffer from low blood pressure but according to Tisserand and Young, Essential Oil Safety, second edition, page 346 there are no known hazards or contraindications to sweet marjoram.

It may be wise to avoid marjoram in pregnancy unless advised to its safe usage by a suitably qualified and experienced aromatherapist.

What does Marjoram Essential Oil Blend with?

Bergamot, Cedarwood Virginiana, Chamomile, Cypress, Lavender, Mandarin, Orange, Nutmeg, Rosemary, Rosewood and Ylang Ylang. It will also blend well with the other herby essential oils.

Book Aromatherapy Massage

Book yourself in for an Aromatherapy Massage (if you’re within 10 miles radius of Boroughbridge!)

Book Aromatherapy Massage Appointment

Buy Essential Oils.

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

I am a Neal’s Yard Independent Consultant and will receive a small commission fee if you shop with me.

Read my other Aromatherapy Articles

https://www.sarahcooper.co.uk/frankincense-essential-oil-a-hug-in-a-bottle/

https://www.sarahcooper.co.uk/essential-oil-blends-for-stress-and-anxiety

Let’s talk about stress!

Check out my other blogs about stress

Let’s talk about stress

Whilst it’s generally thought that having some stress in life is a good thing (otherwise nothing would get done!) What happens when we have too much stress? When we have too much stress it is a bit like driving constantly on full throttle. Whilst it’s great to be able to put your foot down to the floor of your car when you need to escape from something, driving along like that all the time is going to cause problems. It is the same for being constantly stressed.

Our bodies are amazing in that they release a hormone called cortisol whenever we have cause to activate our fight/flight/freeze reflex. So when faced with danger our bodies can quickly shut down any unnecessary processes (like digestion, reproduction, and to some extent deep thought!) and receive a big whoosh of energy to provide our muscles with the right amount of glucose to be able to run as fast as we can!

Normally this level of stress only lasts for a few minutes or an hour before the danger passes, or we find a solution or we have run away far enough for the issue to no longer be causing us a huge amount of hassle. But when we are constantly in a state of stress, this doesn’t happen.

What happens when we’re constantly stressed?

We find that we may have a constantly raised heart rate, our blood pressure stays up, digestion is compromised, we find it hard to switch off and sleep, we get headaches, low mood, we feel tense, our heads start to ache, we get muscle pain and have trouble thinking straight. This means we might end up feeling tired, unable to cope, irritable and exhausted. We may make poor choices or reach for quick snacks rather than eating proper meals. Then everything begins to spiral.

Having any of the above issues is enough to put your body out of kilter. If you have Irritable Bowel Syndrome for instance you may feel anxious about where the nearest loo is, or find it hard to eat out in case you come across one of your trigger foods. Or you might be worried about the pain you might be in.

If you struggle to sleep you might find it hard to concentrate and then get behind at work. Or you might find that you lack energy to prepare healthy meals for your family or you might feel irritable over the least little thing.

Life becomes hard. Daily activities can seem too difficult to do. Everything annoys you. Everyone annoys you. You start to feel overwhelmed.

So what happens when you do get your stress levels under control?

You find that you’re more able to cope, your brain is clearer and more able to make good choices and focus on the task in hand. You find that you wake up refreshed and ready to tackle the day ahead. Your blood pressure returns to normal and your heart rate slows to a normal pace. Any tension you may have been carrying in your back, neck and shoulders starts to melt away.

You find that the tension you’ve been feeling in your jaw starts to ease a little which helps you have fewer headaches. Life slowly starts to feel normal again. You start to feel lighter and brighter and more able to tackle difficult things.

How do I stop feeling stressed?

One easy way to ease stress is to have a series of either Reflexology, Massages, or Reiki Treatments. These all help restore your body to a state of calm and help put a space between you and whatever is stressing you out.

Having treatments is a bit like having a mini holiday, it can allow you to be able to see things more clearly once you’ve put a little distance between you and them.

Plus when you come for a treatment you normally get to not only unwind and switch off for an hour or so but also we have a chat and a giggle and that too can be good for the soul and stress levels alike. They also feel amazing.

Book Appointment Online

Resources

7 great ways to reduce your stress levels

12 Ways to help calm anxiety

Mental Health Foundation

10 Simple ways to help you feel better about yourself

Feel Better

10 Simple ways to help you feel better about yourself.

1 Accept yourself warts and all.

Many of us feel that we have to be perfect, to give perfection and to be 100% happy, sweet and nice all the time. It’s simply not true. We all have our faults, our limitations, our sheer humanity and instead of seeing ourself as broken, flawed or imperfect we could simply embrace our ‘warts’ and hug them to ourselves.

Just as the golden bits of a kintsugi pot stick the broken bits of a pot back together to make the whole thing more valuable, our humanity, our ‘broken-ness’ is what makes us interesting.

Imagine being with someone who was 100% perfect? I imagine that I’d be bored within 20 minutes. I love hearing the quirks and foibles of people. I’m always curious to know what keeps people awake at night, what makes them happy, what their biggest fear and greatest achievement is.

2. Know that you don’t have to be perfect to be loved, loving and loveable

For many years I believed myself to be unloveable because I wasn’t perfect. It never occurred to me until relatively recently that the things that make me imperfect are pretty much the same things that make me loveable.

Know that it is safe to be you, and that people will love you anyway. Dare to be you. Perfectly, imperfect, loveable you.

3. Acknowledge that you’re doing your best with the information, resources and knowledge that you have available to you.

You are doing your best, and that’s all that matters. We often worry that we could have done better or if only we’d known then what we know now we would have done things differently.

It’s important to realise that we’re always doing our best, and when we have more skills, more knowledge and more experience we will do better!

4. Comparison is the thief of all joy.

Never compare yourself to the illusion that anyone else is projecting. We will never really know what is going on in another persons life, and to compare ourselves negatively to the image that another person is projecting is only ever going to end in tears.

Your next door neighbour may look like they have it all (in comparison to you) but you don’t know if secretly they fancy having a quieter life (Like you!) or whether they think you’re doing way better than them.

When my children were at primary school their headteacher raised a really good point. Each of us are given a tree to climb but the trees aren’t equal trees. Some trees have easier branches to climb so they will allow people to climb higher in their tree, but your tree might have an easier bit towards the top. I thought that was a nice way to think of it.

I’ve now realised that putting my energy into what I’m doing is way more productive than fantasizing about how well everyone else is doing in comparison to me!

If you wouldnt say it to a child dont say it to yourself

5. Speak kindly to yourself

What we say to others and what we say to ourselves can be two very different things. If you are kind to other people when they make a mistake and mean to yourself over the least little thing then please stop! I once heard someone say that ‘if you wouldn’t say that mean thing you’ve said to a child, don’t say it to yourself’ and that was incredibly powerful.

We are delicate beings and need to be treated with kindness. So next time you’re about to tell yourself off for some minor misdemeanour, stop!

Tell yourself that you’ve tried your best and that you’ve now learned from your mistake and move on. Vow never to say anything to yourself that you wouldn’t say to a child!

6. You are stronger than you think.

Even if you don’t feel it at times, you are strong. We all are. We all have our inner tiger ready to roar when necessary. It’s ok to allow that kitten to roar when needs must. You can still be a fabulous person and be assertive too.

If you find something seems a bit scary, maybe take the pressure off yourself and allow yourself to be playful and simply ‘see what happens if…’ Without the pressure of having to be successful, or having to pass that test, or get everything right first time you will gain confidence to experiment.

7. It’s ok to experience a range of emotions

You don’t have to be happy 100% of the time. Everyone experiences a range of emotions, including joy, sadness, fear, elation, anger, pain. And that’s ok. It can be hard when we feel we always have to be in a positive mindset. We really don’t.

Whilst it is helpful to have a positive mindset some of the time, it is also perfectly normal to have times when you’re sad, angry or just plain bored.

I always used to believe that I had to be happy all the time, that I wasn’t allowed to have a down moment or to feel angry or upset. That’s simply not the case!

8. People Make Mistakes

You can’t get everything right all of the time, so don’t beat yourself up too much when you make a silly mistake! Simply accept your humanity and be kind to yourself.

I’ve wasted way too much of my life worrying about little mistakes that really didn’t matter in the long run. If necessary apologise and then move on with your life. Don’t let silly mistakes ruin the rest of your life!

9. It’s ok to do things that only make sense to you!

You don’t need to follow anyone else’s path nor dance to anyone else’s tune. I know way too many people with a story which goes like ‘ My……………. forced me to do ……….but I wanted to do ……..instead. I was unhappy. Now I’m doing…..and feel so much better.’

Follow your own path, dance your own tune. Don’t feel you have to get a glossy corporate job (unless you want a glossy corporate job!)

If you would feel happier doing something creative, do that instead. Do whatever feels right for you. It doesn’t matter if other people don’t get it! Do it anyway!

10. People aren’t watching you as much as you might think!

In the past I’ve been held back by this thought that people are actually interested in what I’m doing, to the point that I worry that they’d have an opinion on how well I’m doing things etc.

I’ve finally realised that people have so much stuff going on in their own lives that they literally don’t care what I’m up to. So do whatever makes sense for you and don’t worry about what other people think!

#worldmentalhealthday

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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/

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What is plantar fasciitis and what can help it?

What is plantar fasciitis?

Plantar Fasciitis is where the thick band of tissue running along the underside of the foot (the plantar fascia) becomes sore and inflamed. This causes pain around the heel area underneath the foot, although it can also hurt along the length of the foot.

The pain can be more severe first thing in the morning or after exercise. It is particularly common in people who are constantly on their feet for work or who are training for a sports event. It can especially affect hospital workers and waiting staff in restaurants as well as ballet dancers and runners.

It can be painful to flex the toes upwards towards the body and is often more painful when you get up after a period of rest. People who are overweight or who wear shoes that don’t fit properly (especially very loosely fitting shoes) can also find themselves suffering from plantar fasciitis.

What can help plantar fasciitis?

Depending how sore the feet are, massage may help, but in some cases it will be too sore for massage to be tolerated effectively. Where massage can be tolerated, massaging the whole leg may be helpful as often there is a link to the gastronemius and soleus muscles in the leg being tight and shortened.

Reflexology may be helpful especially if combined with massage of the lower legs. It is likely that you would need a course of treatments to help your plantar fasciitis.

Taking a short walk around the office can be helpful to avoid you being sat down for long periods of time. If you enjoy exercise and running it can be helpful to build up slowly over a period of time. Is is vital to have well fitting running shoes that adequately support your feet.

Doing a variety of forms of exercise types can is essential so you don’t overwork your feet on a daily basis. If you enjoy doing exercise and need it to help your mental and physical health maybe swap things around and try doing a cardio workout or go swimming a couple of times a week.

Having only a very light sole between you and the road or other hard surface can make plantar fasciitis worse, so ensure your feet have adequate protection when running.

Things you can do at home to help plantar fasciitis

Wear supportive footwear that grips your feet snugly but doesn’t rub or hurt. Loose fitting shoes can make plantar fasciitis worse as your feet feel like they’re having to clutch on to the sole of the shoe. Having shoes that have soles with a bit of bounce to them can be helpful, hard soles that are unforgiving should be avoided at all costs, or a comfortable insole should be inserted to help the pain on the heels.

Varying the height of your heel can be helpful. Having a small heel that isn’t too high but also isn’t completely flat can help. Avoid being barefoot on hard surfaces for any length of time and avoid ballet style pumps without a heel. Sandals and flip flops should be avoided as they don’t generally provide the feet with sufficient support.

Massaging the sole of the feet using a tennis or golf ball can be useful or if that is too painful try putting a bottle of water in the freezer and then using that to massage the underside of the foot. It would be a good idea to pop a sock on either your foot or the bottle to avoid getting frostbite!

Exercises to try to help with your plantar fasciitis Click Here (disclaimer do anything suggested on youtube at your own risk 🙂 )

Take painkillers such as paracetamol regularly.

If the pain is severe, prolonged or not eased by regular painkillers make an appointment to see your GP.

Over to you!

What helped your plantar fasciitis? Please let me know in the comments box below.

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Relaxation: What is it and why is it so important?

12 ways to help calm anxiety

Relaxation: What is it and why is it so important?

Relaxation is a state of deep rest, where the body and mind are calm, free from stressors. Where the fight/flight/freeze response to is deactivated and no threats are immediately present. At state where no danger is detected, there is no need to panic. A state of all being well. Put simply, relaxation is the polar opposite of stress.

What happens when people are stressed?

When people are stressed they find that their heart rates are faster, blood pressure is higher, their breathing fast and shallow. Digestive issues like irritable bowel syndrome can appear. Anxiety levels are elevated and concentration levels impaired.

Stress can have a negative effect on mood, blood sugar levels, menstrual cycles, symptoms of perimenopause and hormone levels. It can also result in frown lines and wrinkles and outbreaks of spots on the skin. It is thought that stress also has a negative impact on the immune system. Sleeping schedules are negatively affected with people experiencing insomnia, broken sleep or trouble getting to sleep. All these things make the body work super hard and can leave people feeling grumpy, exhausted and unable to cope.

Why is relaxation so important?

When people start to relax, they start to breathe more slowly and deeply, heart rate slows down to a normal level and digestive problems start to resolve. Being relaxed reduces the pressure on the body, putting it in an optimal state for it to heal and repair itself. This in turn lessens the effects of stress on the body. So being relaxed is very important to our health and wellbeing (and not a wanton act of self-indulgence as some trains of thought would have us believe!) Relaxation brings us back to ourselves and allows us space to think clearly.

How to relax

There are many ways of relaxing. A day pottering around at home can be very, very relaxing, especially if you have nothing specific planned and can be spontaneous in what you do (or don’t!) do. Making a pot of tea, reading a book, doing a crossword puzzle, listening to a podcast, or just snuggling under a blanket can be great, low energy ways of relaxing.

Having an allotment or spending time in the garden can be deeply relaxing, as can playing a musical instrument that you’ve got stuffed in the back of a cupboard. Or doing some art or writing a poem. It doesn’t need to be good art or a particularly amazing poem. Or whatever you love doing.

Being absorbed in a hobby for hours can help take your mind off whatever is causing you stress. It is always useful to have something you can do when life gets too stressful. I love writing so often turn to writing in some form when I need time out. Other people love going for a run, having a bath, taking a walk in a wood or paddling in the sea.

Classes that can aid relaxation

Whilst you don’t have to attend a class to help you relax, there are lots of classes that can help you to relax. From mindfulness and yoga nidra to yin yoga, qigong, tai chi and sound baths, all of these will help you relax by helping you to calm your mind and slow down your breathing.

If you wanted something more energetic, something like aerobics or zumba are great fun and relaxing with and will allow you to take some time out for yourself, away from the stresses and strains of day to day life.

Other great ways of aiding relaxation

There are also apps like Insight Timer, Headspace and Calm that can help. Or have a look on YouTube for meditations.

Having a regular reflexology treatment, reiki session or massage can be hugely relaxing. Especially if you know that you’ve got it booked into the diary in advance each month.

What do you do to relax? Please let me know in the comments below!

Resources

How to stop feeling stressed and start enjoying life again

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5 Reasons why I love Reflexology