Chronic Fatigue Syndrome: What it is and what can help

Chronic Fatigue Syndrome: What it is and what can help

Health and Wellbeing

tired

What is Chronic Fatigue Syndrome?

Chronic Fatigue Syndrome is the name given to a collection of symptoms that leave you feeling permanently exhausted. No matter how well you sleep or how much you rest, you still feel exhausted all the time.

Chronic Fatigue Syndrome is thought to affect approximately 260,000 people in the UK alone.

Like many syndromes chronic fatigue can flare up and get worse or you might find that it gets better or goes into remission for a while.

In extreme cases the patient may not be able complete simple every day tasks like getting out of bed or brushing their hair or teeth. When the flare passes, the person may be able to get through a day at work or meet up with friends.

trauma

What causes Chronic Fatigue Syndrome?

There are various things that can trigger CFS including viral or bacterial infections, trauma and stress, imbalance of hormones, mental health challenges, problems with your immune system and genetics.

If you are chronically tired, think back to when you started feeling this way.

Have you always felt this way or has it got gradually worse over time? Did it come on suddenly?

Had you had an illness like Glandular Fever or a severe infection? Had something particularly stressful or traumatising happened around that time?  Does anyone else in your family also have it? 

 

 

 

What are the Symptoms of Chronic Fatigue Syndrome?

The main symptom is feeling constantly exhausted

Other symptoms include

  • Headaches / Migraines
  • Joint and Muscle Pain
  • Sore throats
  • Brain Fog/ Inability to concentrate
  • Palpitations
  • Dizziness and Nausea
  •  Sleep disorders
  • Low mood

Like all syndromes, people may get some symptoms but not others or they may get all of them.

Tired all the time man

What can be done about Chronic Fatigue Syndrome

Until recently, the main treatment for Chronic Fatigue was a combination of CBT (Cognitive Behavioural Therapy) and GET (Graded exercise therapy)

Recently these treatments have been recommended to be removed from the NICE guidelines for being not as effective as previously thought.

There are other things that can be done to help people living with Chronic Fatigue Syndrome.

These include looking at the individual symptoms and treating those. Also managing your stress levels and tweaking or adjusting your lifestyle according to what you’re able to do each day.

 

Blood Tests

Speak to your GP

Sometimes exhaustion is caused by a lack of a particular vitamin, mineral or hormone so it would be good to speak to your GP about having a blood test.

Vitamin B12, Iron, Vitamin D deficiencies and thyroid disorders can all cause or exacerbate symptoms of fatigue.

It would be good to rule these out. They’re all usually fairly easy to fix too.

If you find getting to sleep, staying asleep or you find you snore a lot or wake up in the night, speak to your GP about this. They may want to run tests for sleep apnoea.

 

sandwich

If you feel nauseous

If you are feeling nauseous and have little or no energy for cooking, try eating carbohydrate-rich foods such as sandwiches using wholegrain bread and some protein.

Having snacks based on carbohydrates and protein can help you have more energy. Eating a small meal every 3-4 hours can be helpful.

If you find that you have more energy in a morning, try using a slow cooker as you can pop the ingredients in there first thing and then when it’s dinner time you can come down to a hot meal without much extra fuss.

You can use frozen diced onions, frozen sliced mushrooms and frozen peppers to add flavour to your dish without having to do any chopping.

brainfog

Helping Brain Fog

There are various things that can help brain fog.

Having a set place to put things like your glasses, bag and car keys can be a huge help. It’s one less thing to think about! I take this one step further and always put my car in the same part of the same car park when in town so I don’t have to think about where I put it! Do whatever works for you! 

Writing things down can be helpful.

Having a notebook can be very useful for coping with brain fog to help you keep track of things you need to remember! Or use the ‘notes’ facility on your phone or tablet.

Essential oils such as either Basil or Rosemary oil are great for helping brain fog. Diffuse a couple 3-5 drops in a diffuser (but not if you are pregnant or have high blood pressure)

Orange Essential oil is great for lifting low mood.

Always consult a qualified Aromatherapist before using essential oils. Always keep essential oils out of the way of children and pets

Muscle joint pain

Muscle / Joint Pain in Chronic Fatigue Syndrome Patients

One of the best things for muscle or joint pain is massage as it not only helps relieve pain and reduce stress and tension.

Whilst having strenuous exercise is NOT generally recommended for people with CFS, having a little walk even around the house can be helpful. Without gentle exercise you can find your body starts to feel tense and stiff. Having a short walk also helps your circulation and lymphatic system work effectively. 

Aromatherapy Massage using essential oils such as marjoram essential oil may be useful for this too.

Eating a Mediterranean style diet with plenty of olive oil and oily fish may be useful too.

Relationships

Managing Relationships when one of you has CFS 

It can be really tough when one (or both of you) are unable to get out of bed or lead an active life due to Chronic Fatigue Syndrome.

Communication is key. It can be hard understanding truly what it is like for the other person, especially when one day they may have some energy and the next they are bed bound. So if you feel something- tell your partner. Help them to understand your point of view.

Having chronic fatigue can play havoc with your self-esteem levels and your own feeling of self-worth. It can make you feel depressed knowing that you often can’t lead the full life you’d like to lead. Be as honest as you can about how you feel. Don’t be afraid to reach out for outside help too.

There are support groups and counselling available to help support you through this.

Over to you

Are you or your partner living with Chronic Fatigue Syndrome? What do you find helps? Please leave me a comment in the comments box below

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Resources

You may also like my blog post  5 Great ways to boost your energy naturally

or my article Why am I tired all the time?

NHS Article on Chronic Fatigue Syndrome 

 

5 Great ways to boost your energy levels naturally

5 Great ways to boost your energy levels naturally

Health and Wellbeing

1. Have a good morning routine.

Your morning routine sets the mood for the rest of the day.

Open your curtains (and a window if you can) to let the sunlight shine in. Whilst the kettle boils for your morning brew, sip a glass of water. This helps stave off dehydration. Make your bed if you’re able to.

If possible go for a morning walk (or run if you prefer). It doesn’t have to be a long walk, a short walk around the block can be just enough. This helps your body to recognise that it is daytime.

If you’re chronically unwell or have issues with your mobility either sit in the garden or by a window or door, if you’re able to. Again it doesn’t have to be for a long time. Just a few minutes can be enough to make a difference. 

Have breakfast within an hour or two of waking up. Try to include some protein and carbohydrate in your breakfast. Try scrambled eggs with your toast, or a little peanut butter with your banana.

Protein keeps you fuller for longer and when in conjunction with some carbohydrate helps keep your blood sugar stable and your energy levels constant. Meaning you’re less likely to have an energy dip mid-morning

while the kettle boils

 2. Avoid Energy Vampires

Energy vampires include

  • Stress
  • Dehydration
  • Empty calories
  • Draining friends
  • Boring meetings
  • Pointless tasks

All of which drain the life force out of you and make your energy levels plummet.

Instead treat yourself to a regular massage or reflexology treatment, listen to your favourite podcasts or listen to relaxation music. Or learn mindfulness, or take a yoga class.

Keep sipping water throughout the day. 

Spend time with people who make you feel happy and who are on your own wavelength. Find support from other people who are going through the same things as you. 

Watch funny movies and make time for your hobbies. Whatever you do that makes time simply fly by. Do more of that!

Cross any pointless tasks off your list. If you don’t HAVE to do them, don’t do them!

Great ways to have more energy naturally breakfast

3. Boost your energy levels by upgrading your nutrition!

Ensure all your meals include protein and some carbohydrates. It can be helpful to eat smaller meals throughout the day, spaced about every 3-4 hours.

Avoid eating heavy meals towards the end of the day.

Avoid empty calories (processed foods, refined carbohydrates, low-calorie drinks etc.)  They often cause your blood sugar levels to spike and dip which can leave you feeling more tired.

Avoid excessive caffeine. Caffeine in moderation can be helpful for boosting energy levels but in excess can affect your ability to sleep and leave you feeling drained.

Alcohol also negatively affects energy levels so avoid excess alcohol consumption, especially in the run up towards bedtime.

If you find that your energy levels are greater first thing in the morning, consider getting a slow cooker. You can pop that on in the morning and by dinner time you have a freshly cooked meal waiting for you.

If you find chopping vegetables too tiring you can buy frozen vegetables including diced onions, mushrooms and peppers. Whilst they might not be exactly the same as fresh, they can allow you to make home cooked meals, despite having low energy.

Great ways to have more energy naturally bedtime

4. Stick to a routine

Our bodies seem to like knowing what to expect so keeping to a fairly regular routine really helps. 

Aim to get up the same time each day and go to bed at a similar time every night. Don’t be tempted to sleep in, especially if you’ve struggled to sleep the night before. 

Experiment with having naps. Some people find that having a nap helps their energy levels and other people find that having a nap plays havoc with their sleeping patterns. So do whatever works best for you.

Great ways to have more energy naturally yoga

5. Take regular gentle exercise*

Whilst you might think it makes no sense taking exercise if you don’t have a lot of energy but it can be helpful. It can also help you release endorphins or feel-good hormones. You don’t have to do anything strenuous.

Gentle swimming sessions can be beneficial or going for a walk or taking a yoga or pilates class.

There are also Gentle Yoga classes available for people who need something a little more nurturing.

Doing even 10 mins exercise once or twice a day can make a big difference. There are plenty of free and paid-for online exercise classes available

*If you have chronic fatigue syndrome or ME this may not be as helpful as it will for those who do not have it. Speak to your GP before increasing your exercise levels if you have ME or CFS 

Related Articles

https://www.nhs.uk/live-well/sleep-and-tiredness/self-help-tips-to-fight-fatigue/

https://www.sarahcooper.co.uk/active-lifestyle-ideas/

What do you find helps boost your energy levels?

Please let me know in the comments below.

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My ultimate guide to creating the perfect lazy day

My ultimate guide to creating the perfect lazy day

Feel Better

What is a lazy day?

A lazy day is one of those dreamy, perfect days when you do as little as possible, all day! Some people call them ‘duvet’ days or ‘pyjama days’ or a ‘mini retreat’ yet the principle is the same. Lazy days provide the ultimate antidote to a hectic, adult lifestyle by allowing us time to rest, restore ourselves and recharge our worn down personal batteries. For just one day we can forget the hustle and bustle of daily life and start to go with the flow.

lazy day pyjama day

Why are lazy days so good for our wellbeing?

Life can be hectic, fast-paced and stressful. Having a lazy day is the complete opposite of this. It allows you time to rest and unwind and to allow the stress to start to leave you. Often when life is going at 100 mph it can feel like we don’t have time to catch a breath, to be able to think things through or to plan ahead. It allows us to press ‘pause’ for the day so we can catch up with ourselves, restore our bodies and take a nap!

I remember once being very busy, and feeling like I had a thousand things to do every day. My daughter told me to ‘just breathe’ I remember yelling ‘I DON’T HAVE TIME TO BREATHE!’ I know, I know! Of course I had time to breathe, even though at that moment in time, it didn’t really feel that way!

Lazy days allow us to rest and restore our body and calm our frazzled minds, even if it is by binge-watching a box set on Netflix or reading a great book!

 

lazy day sleep

How do I have a lazy day?

Firstly clear your diary of anything else. Put ‘busy’ in your diary to protect your time. Ensure you don’t have any meetings, mum/dad’s taxi runs to do and ensure that the wider family and your friends know that you’re not available (unless it’s an emergency!)

Next think about what your ultimate lazy day is going to look like. For me it is sure to include a pot of nice coffee, maybe some beautiful stem ginger biscuits. I’d need a good book and / or a magazine, and some chocolate. I also love making and eating soup (and find soup making deeply relaxing) I also love pre-baked bread buns which take 10 mins to finish in the oven.. I’d need access to some paper and a pen as I love writing and find that deeply relaxing too. I love giving myself a holistic facial using beautiful facial products and hot cloths so I’d need that too. You could treat yourself to a face mask if you wish.

Ensure you’ve got the yummy food you’re going to eat, already bought, or the takeaways menu to hand.

Once you know what you need in order to have your perfect lazy day, ensure you have it all to hand ready. You might like to create the ultimate ‘lazy days’ playlist on Spotify with all your favourite lazy days songs on it.

Switch off your alarm clock so you can let your body wake up naturally!

 

lazy day clothes

Decide what you’re wearing

What to wear for your ultimate lazy day is up to you. I’d wear something that’s comfortable and fairly floaty, so you can move/nap with ease. Some people love pyjamas, others love having a long hot shower or bath and then popping on some comfortable clothes like leggings or a tracksuit. I have a stash of what I call ‘daytime pyjamas’ which are pyjamas that are too thick and warm for wearing in bed, but perfect for mooching around the house in on a lazy day!

lazy day garden

Enjoy your day!

Enjoy your lazy day. Listen to what your body needs and give it what it’s asking for (within reason!) If you need to nap, nap!

If you need to stretch a little bit, look online for a yoga workout or go out for a short walk. If it’s a nice day and you have a garden, you might want to spend time outdoors in a shady spot.

Read if you fancy that, or do some art or sewing. Or whatever it is that you love doing and that allows you to relax. There really are no rights and wrongs with this as long as the goal is to rest and relax for a while.

Resources

My favourite soup recipes are here

Blog Post: How to create the life you want

Over to you! 

Please let me know what your perfect lazy day would look like in the comments box below!

#lazydays #lazyday

What is stopping you from achieving your dreams?

What is stopping you from achieving your dreams?

Reflections

What is stopping you from achieving your dreams?

We all have our dreams, our ultimate goals. But we don’t all manage to achieve them. Why is this? Often it can be as simple as giving ourselves permission to try, to give it a go. To see what happens. To experiment, to play. We might be scared that it might not work well. That we’ll fail or embarrass ourselves or somehow looking stupid. Like that one time as a child when we stepped out of our comfort zone and ended up humiliated because it all went wrong. Or maybe we were chastised for daring to dream.

Maybe as teenagers we got into trouble for staring out of the window in class. For dreaming of becoming a ballerina or a train driver or writing bestselling books, or being the next big pop sensation headlining at Wembley. But instead of being encouraged to think big and to try for the Royal Ballet (apply for a train drivers course!) we are told not to be so silly and told to get a ‘proper’ job. One that can comfortably pay the bills. Maybe one that means we need to be in an office, in a suit, or driving a fancy car. But whilst this is what some people dream of, if it’s not for you then that’s ok. It is ok to create a life that makes sense to you. Even if it makes sense to no one else around you.

Well-meaning adults tried to keep us safe by telling us that what we dreamed of simply wasn’t possible. Maybe whatever we dreamed of didn’t sound possible. That’s not to say it wasn’t possible. A lot of children dream of becoming an astronaut.  Now not all children will achieve this goal, but some of them will and have become astronauts. So it’s important not to dismiss out of hand our dreams. Dreaming elevates our thinking, it makes us think expansive thoughts and helps our powers of creativity and logic. Dreaming is so important. We need to reach out for our dreams and see what steps we can take to help them become reality.

cabin in woods

Achieving your dreams: How do you make your dreams become a reality?

Firstly we need to decide what it is that we’re dreaming of. And make sure it is your dream, not clouded by anyone else. If you, at the bottom of your heart want to live in a log cabin, in a wood, with a camp fire then that is absolutely fine. If you want to be earning a million pounds a year (or a week!) then that is fine too.

But make sure it is your dream. No one elses. Only you can dream your dream. Ignore what your parents think you should do. Nevermind what your nana, your children, your boss, your partner, your dog wants you to do. Dig deep and consider what YOU really want.

Coffe art

My Dreams

I know that for me, a simple life is very appealing. I like being able to wander around at home wearing my fluffy socks and to have the freedom to decide what I do with my days. I know that I don’t want to have a coprorate 9-5 job, stuck in a stuffy office.  The whole thing sends shivers down my spine at the very thought.

If I wasn’t a Reflexologist I would definitely be an author or writer and if that didn’t quite pan out I’d love to go back into catering. I love listening to peoples’ stories and know that regulars at a coffee shop would provide me with a wealth of interesting stories and passing chatter.

I’d also love to be able to create coffee art, have a small home which was cosy and warm and be surrounded by friends and family. I want to easily pay my bills and have plenty of free time. I’d like to spend rainy afternoons curled up on the sofa with a pot of tea and a good book. Or take a walk in the sunshine. Build snowmen on snowy days. Make lots of delicious soup and crispy crunchy croutons. Like I say. A simple life would be perfect for me.

Your Dreams

But what about you. What do you dream of? Do you need luxurious holidays in the sun a couple of times a year? To have a nice, shiny new car. Or a big house? Do you like luxuries like expensive skin care? Do you want to work with animals, or spend more time in your garden?

Maybe you want to see your grandchildren more? Or work only part time hours? Or maybe you’d like a holiday cottage by the sea where you could get away from the madness of your daily life and simply relax? Maybe you crave the bright lights and hustle of a big city?

Or would you rather be on an island on your own, for at least some of the time? Do you dream of moving to France to drink vin rouge and eat du fromage whilst listening to the sea gently lap on the harbour wall? Work out what it is that you want and then figure out what one simple step would be towards that goal.

image of achieving your dreams

Achieving your dreams: How would it be possible?

For me it could be to reduce my working week down by one day and to take that as a day to write. Or it could be to find a job in a little coffee shop where they could teach me to make cafe art! Or my first step could be to give myself permission to reach for my dreams, to realise my goals. To stop dismissing them as a whim or a flight of fancy. To see how possible reaching my goals would be.

This week another of my friends has published a book which has highlighted the fact that it IS possible to write and publish a book. I just need to give myself permission to start to write. To knuckle down and figure out what book to write. To decide on a topic, to lay out the bones of the chapters. To think about who would want to read what I have put. Who NEEDS to hear what I have to say?

I firmly believe that we all have something to say that would help others in some way. If only we could settle down to actually write it. If we believed that it was possible. If we only knew that it was going to be a success and would be well recieved. Rather than imagining that it would end up on some publishers slush pile with a cup of cold coffee dripping onto our lovingly prepared manuscript.

I got into website design in a simliar way. One of my friends had his own website back in the days when hardly anyone had a website. I asked him if I needed any special skills or training in order to create a website, I thought his answer was going to be something like ‘I did a computer course at university and then I created a website’ His actual response was something along the lines of ‘nip down to the newsagents, find a computer magazine, they’re bound to have some free webdesign software on it, buy that and have a play’ Well he made it sound so easy! Bearing in mind that until this point I’d never downloaded a cd onto my computer, let alone created a website. It all sounded a bit well impossible at first!

Anyway lo and behold I popped down to my local paper shop and bought a magazine, downloaded the software and had a play with it. It took a while for me to work out how to get my website online but hey I did it and never looked back really. I just needed him to tell me that what I thought was impossible was actually possible. He never told me to stop being silly. Nor did he berate me for dreaming of having my own website. He just calmly broke down the stages from concept to creation as simple as that! You could do the same to help you achieve your dreams. 

 

 

Over to you!

What do you dream of doing?

Please let me know in the comments below 

Further reading

If you like this article you might like to read my article about creating the life you want. 

Related Article

https://www.sarahcooper.co.uk/simple-steps-to-make-a-difference/

 

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Why am I tired all the time?

Why am I tired all the time?

Health and Wellbeing

Why am I tired all the time?

If you find that you’re tired all the time you’re not alone. Around 20% of adults in the UK complain that they are tired constantly. Around 10% of adults feel that they have chronic fatigue.

Physical Reasons for being tired all the time

There are a wide number of physical reasons why people feel tired all the time. These can include

  • Side effects from medication or chemotherapy or other cancer treatments
  • Stress
  • Depression
  • Anxiety
  • Diabetes
  • Being under or overweight
  • Sleep Apnoea
  • Vitamin, mineral or iron levels being too low
  • Having an underactive thyroid
  • Pregnancy
  • Caring for sick family members or new babies
  • Carbon Monoxide poisoning
  • Being up in the night every night to feed, change or soothe your baby.
  • Night shifts at work.
  • Needing to get up to pee during the night.
  • Being so busy you’re not finding time to eat, drink or sleep properly
  • Adulting!

If you feel tired all the time, it would be worth contacting your GP (or oncologist if you’re living with cancer and having treatment for that) to rule out anything physical. They will be able to run some blood tests if necessary or suggest something to help you feel better.

tired all the time

 

Emotional and Psychological reasons for being tired all the time

There is also a range of emotional and psychological reasons for being tired all the time. These can include carrying worries for other people. Worrying about work, financial stuff or family. (Feeling like you’re!) having to remember where every item of your children’s belongings are at any given point in time. Worrying about elderly parents or looking after young children. Trying to juggle and arrange a million thoughts in your head. Planning what’s for dinner, ad infinitum. 

It could be due to feeling a sense of grief or sadness or loss. Or even guilt. It could be because you’re in a situation that is so sticky it feels like you’re swimming through treacle. It could be due to a recent change in circumstance like redundancy, bereavment, a house move or retirement. Whatever emotion you’re feeling, express it gently and try not to bottle it up. Be kind to yourself. Surround yourself with people who understand what you’re going through or who can allow you to express what you’re feeling in a safe way. Avoid anyone who simply tells you to stop crying. Let it go

It could be because you ARE bone tired! It could be that you’ve just not stopped for so long that you’ve depleted all your emotional and psychological reserves. Maybe you’ve been living in survival mode. Just getting through each day without anything sparking joy for you. Often the first thing we do when we’re busy or stressed is to stop doing the fun things in life. We stop the hobbies or give up socialising with friends. Or we don’t find time to go for a walk, or we stop reading books. The colour goes out of our day. Sometimes the quickest way to start feeling more energised is to find something you love doing and incorporating that into each day without fail! 

If you have the sense that you might have bitten off more than you can chew either with work or with your family, see what you can delegate to other people. Cross anything you don’t actually need to do off your list.

Be yourself!

Sometimes we can tire ourselves out trying to keep up with other people and what we think they expect of us! If you’re yourself you’re not going to end up feeling as exhausted as pretending to be someone you’re not. I find that people heave a sigh of relief when they see me as they know I’ll just accept them for who they are without them having to pretend to be anything else! Masking your mental or physical health symptoms can also be exhausting, as can not having the support you need. If you need support either at home or at work it is ok to ask for it. There is no shame in admitting that you’re struggling with things and that you need help. 

Like yourself!

Criticizing your own every move can be exhausting so don’t do it! Be your own new best friend and praise and encourage yourself like a perfect parent would do. Speak kindly to yourself, always.

 

coffee

Lifestyle Factors

Certain lifestyle factors can also contribute to feeling tired all the time!

Having too much caffeine or alcohol, eating too little or too much, relying on a diet that is full of high fat, high sugar quick fixes can all cause energy levels to plummet. As can being dehydrated. Therefore aim to drink plenty of water (you can add a slice of lemon or cucumber if you like) and try to eat a healthyish diet, full of vegetables and protein.

Eat regular meals and get plenty of sleep if you can. If you’re able to having some daily exercise can hugely help your energy levels and boost your mood. Start off gently at first, and build up! A daily 20 minute walk is a good place to start if you can manage it. Read my article on Simple ways to be more active by clicking here

If you do have to do nightshifts for work it can help enormously to stick to the same kind of sleeping patterns when you’re on your off-duty days. The worst shift patterns have to be those which change on a daily basis. If at all possible let your body know what it can expect by keeping it relatively constant where possible.

feeling energised

What can I do to stop feeling tired all the time?

  • Visit your GP to ensure there is nothing physical going on that needs addressing if you’re worried
  • Drink plenty of water and eat a good diet
  • Get enough sleep
  • Take time out for your hobbies or meeting friends
  • Avoid caffeine overload, 
  • Limit alcohol consumption
  • Have some gentle daily exercise, building up to something more active over time
  • Incorporate fun into your life. Do those things you love
  • Surround yourself with people who get you and who you can be yourself with
  • Delegate any non-essential jobs or cross them off your list completely
  • Try to have an early finish at work if you can, a couple of days a week or negotiate working from home if that would help
  • Sleep when your baby sleeps! Ignore the housework that can wait! 

 Resources:

https://www.nhs.uk/live-well/sleep-and-tiredness/10-medical-reasons-for-feeling-tired/

 

Over to you! 

What makes you feel tired the whole time? Have you found anything that will help? If so please tell me what in the comments below! 

 

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If you’ve enjoyed this article please share it with your friends and family

How to make a difference to your life in 5 simple steps

How to make a difference to your life in 5 simple steps

Feel Better

How to make a difference to your life on a budget and with minimum effort!

Do you find that you keep doing the same things over and over again, getting the same results? What if there were a few simple steps that you could take to make a difference to the way your life flows?  It could be that taking an hour or two out of your life today could help you save lots of time and money in the future! Here’s how! 

Firstly we need to think about what will make the biggest difference

Take a few minutes and decide what one thing you could change that would make the biggest difference in your life.  What one thing annoys you the most? Let’s call this the superficial problem. This is the problem that’s presenting itself to you in its rawest form.

It could be that you’re always late for work because you can’t find matching socks! Or it could be that you’re tired all the time because you’re not getting enough sleep. Or maybe you have clutter that you no longer need but you’re not sure what to do with? Maybe you don’t have time to sort out the laundry as you’re busy at work and too tired once you get home? Or it could be that you’re feeling burnt out due to never having a minute to yourself. Or you’re tired and stressed after work so relying heavily on takeaways and fast food as you’d don’t have energy to cook? Maybe you’re working from home from the dining table and your back is hurting after staring at a computer screen for 8 hours flat sitting on a hard dining chair? 

make a difference what is the main problem

Now we need to think of the bigger issue

We’ve looked at the superficial problem, the ‘what!’  Now we need to think about why it’s a problem? What can we do to solve it? 

Going back to the unmatched socks. Maybe the reason there are no socks to be seen is because there’s no specific place of them to live? Or creating a system of dealing with socks like having a basket for them to go in may sort the problem out. It could be that you need to buy 7 pairs of plain black socks for each family member so that everyone has a weeks worth of socks!

If you can’t sleep, think about what wakes you up on a night? Do you need to use the loo? If so consider having fewer drinks during the evening and cut back on caffeine and salty snacks. Or maybe you wake up feeling cold, hungry or too hot? These things need to be addressed in order for you to get a good nights sleep. Maybe someone is snoring or a light has been left on, causing you to wake in the night?

Maybe your head is spinning with thoughts, ideas and reruns of your day? If this is the case writing everything down in your diary or journal is a great way of offloading these things, allowing your brain to be able to switch off and rest.

Make a difference sleep

Think of solutions to the problem

For this bit you may need to buy something, or speak to someone. You may need to ask for advice or book an appointment to see someone. There are often lots of different ways to solve the problem that you’ve highlighted. I invite you to be playful and creative finding a solution. Solutions can be fun!

If you find your mornings are fraught with finding things for the day ahead, try laying everything out the night before. Having a hook behind your door for your outfit can be helpful. Or create space in your hallway for your work bag and shoes. Create a space to keep your car keys and glasses if applicable so you’re not having to spend time looking for them! 

If necessary buy more storage so you have a home for everything. Also declutter if necessary so you can find things more easily!

Let go of anything you no longer need. Find the telephone number of local charities that collect big items or list things on your local online marketplace.

 If you’ve not got any energy towards the end of a busy day pop dinner into the slow cooker before you go out then you’ll come home to a hot meal with no extra effort needed on your part!

If you’re struggling with your at home office and your dining room really isn’t cutting the mustard, maybe investing in a desk chair or adjusting the height of your screen would help?

Evaluate the situation!

Once you’ve found a solution to the problem, it’s time to evaluate to see how well it’s working and if it’s managed to make a difference to your life! 

Has the solution you’ve put in place completely resolved the issue you were facing or do you need to do something else? If so what? It could be you need some labels so you can clearly see what is in your storage baskets or something else. 

Once you’re happy with the solution to the problem you can think about what other things are causing problems for you right now and start the process again!

Make a difference Creative solution

Related Articles:

What is stopping you from achieving your dreams?

Time Management how to make time

10 simple ways to help you feel better

What now?

If you’ve enjoyed this blog post please check out my Pinterest page where you’ll find more articles on similar themes www.pinterest.co.uk/sarahcooperreflexology

 

 

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Basil Essential Oil – Cheerful, Uplifting and great for clearing the mind!

Basil Essential Oil – Cheerful, Uplifting and great for clearing the mind!

Aromatherapy

Introducing Basil Essential Oil.

Basil Essential oil (or Ocimum Basilicum to give it its botanical name) is a bright, cheerful oil. It’s great for clearing the mind and for relieving headaches

Note: Top

Plant Family: Labiatae (Lamiaceae)

Plant Source: Leaves and Flowers of the whole basil plant

Countries of Origin: Originally Africa nad Asia, but now from Italy, France and the USA

Method of Extraction: Steam Distillation

Therapeutic action of basil essential oil

Therapeutic Action of Basil Oil:

  • Uplifting
  • Antidepressant
  • Clears the head
  • Aids Concentration
  • Helps ease headaches
  • Antispasmodic
  • Brings Clarity
  • Analgesic
  • Helps with focus
  • Good for digestion
  • Antiseptic
  • Emmenagogue

For the digestive system

Basil Essential oil is great for the digestive system. Its anti-spasmodic properties mean that it can be useful for relieving the symptoms of stomach ache and irritable bowel syndrome. It is also good for increasing appetite. 

basil essential oil helpful for irritable bowel syndrome

Antiseptic, prophylactic (helps prevent disease)

Like many essential oils, Basil has antiseptic properties. It is also a prophylactic, helping prevent disease.

Helpful for periods

Basil is an emmenagogue which may be useful for women suffering from very light, absent or scanty periods but should NOT be used in pregnancy for this same reason

Respiratory System

Basil essential oil has a clearing and expectorant effect which makes it great for clearing congestion, sinusitis, influenza, asthma, bronchitis and cattarh

Calming, useful for anxiety , warming

Basil can be used for anxiety, calming frayed nerves and has a calming effect. It is also warming

Revitalising, Relieves exhaustion

Basil is great for giving you a little pick me up when you’re feeling physically or emotionally tired.

Analgesic, helps relieve pain

Basil is helpful in relieving pain, especially the pain associated with muscle spasms. Helps relieve pain associated with rheumatism and gout

Anti-inflammatory, good for acne

Basil essential oil is useful for treating acne as it has anti-inflammatory properties as well as being antiseptic and bacteriacide. It’s anti-inflammatory effects are useful for wasp stings as they can calm and soothe the sting site

Insecticide and Insect Repellant

Insects really do not like basil oil so it makes a great insect repellant. It also has insecticide properties.

Stimulating or stupefying depending how much you use!

Basil essential oil has a very curious property in that it has stimulating effects if used in small quantities but when used in excess it can be stupefying! You have been warned!

uses of basil essential oil

How to use Basil Essential Oil

Use in a Diffuser

Add 3-4 drops of essential oil into a diffuser along with the recommended amount of water.

 This is especially good for relieving the pain of headaches and for clearing congestion in the sinuses

cold compress

Make a Compress

Add a couple of drops of basil essential oil into a teaspoonful of carrier oil (like grapeseed or sweet almond oil) and stir into a bowl of cold water. Dip a flannel into the water and squeeze the excess water out.

Apply to the affected area, avoiding the eyes.

warning

Safety Data

  • Basil can irritate sensitive skin so it is vital that you do a patch test before using it on skin
  • Basil must be well diluted with a carrier oil if using on skin or in a compress
  • Sensitivity can occur if you use basil oil for prolonged periods or if you use it frequently
  • Do NOT use in pregnancy
  • Do NOT use whilst breastfeeding
  • Do NOT use on children under the age of 15
  • Hepatoxic do NOT use if you have a liver problem
  • Can be too stimulating for people living with epilepsy best to avoid using
  • Basil is NOT suitable for people with insomnia or who struggle to sleep.
  • As basil essential oil is stimulating it is best kept for the early part of the day, or if you are having a long night out. If you’re planning on having an early night do NOT use after 6pm!
  • Do NOT take internally (ingest) any essential oil
  • Do NOT use on pets

 

basil esssential oil blends well with

Basil Essential Oil Blends well with

Remember

Always consult a qualified aromatherapist before using essential oils, especially if you are having treatment for any condition or are taking medications or homeopathic remedies as there may be an interaction.

DO NOT ingest essential oils

Do NOT use essential oils whilst pregnant or breastfeeding unless advised to do so by a qualified Aromatherapist

Buy Basil Oil Click Here   Disclosure: I will recieve a small percentage from any sales made via this link. 

Have you tried Basil Essential Oil? Has it helped you?

Please leave me a comment in the box below

How to take care of your feet

How to take care of your feet

Health and Wellbeing

How to take care of your feet

Feet are amazing things. They carry us wherever we need to go. They’ve got thousands of tiny nerve endings on the soles of the feet. They’re built to support you no matter what you weigh. They deserve your love and attention! Here are some great ways to keep your feet feeling happy and loved.

How do you keep your feet happy?

Treat them to some fabulous, supportive, comfortable footwear.

Shoes should not hurt. They should fit nicely, with room for the toes to wiggle a little. Footwear that nips, pinches, or makes your toes go numb should be left in the shop. Shoes should also not be overly loose. Your feet should not need to grip your shoes to prevent them from falling off!

Some shoe shops have started doing half sizes and a range of width fittings for adult shoes which is a huge bonus as many of us are between full shoe sizes. If you’ve not had your shoe size checked recently try using this shoe size chart.

The time of day you go shopping for your shoes can also affect the sizing. Your feet tend to swell towards the end of the day so it’s better to go shopping for shoes late afternoon to accommodate this.

high heels

Rotate your footwear and wear lower heels at home

It is good to have several pairs of shoes or boots and to rotate them so you’re not wearing the same pair day in and day out. If you need or like to wear high heels for work try changing into something softer and lower heeled when you come home. 

treat your feet to a foot spa

Treat them to a spa experience

You can do this at home using a bowl of warm water (a washing up bowl will be just fine. I have a special washing up bowl that I use just for feet!) Always check the water temperature before putting your feet in.

You can pop in some nice bubble bath or a handful of epsom salts or add a couple of drops of essential oil like peppermint or lavender essential oil to a teaspoon of sunflower oil and swish that in. Or add a few slices of fresh lemon and some lavender flowers. This can be a lovely thing to do at the end of a hard day at work (or shopping, or chasing after the children!) Towel dry.

pedicure flowers

Give yourself a mini pedicure

Keep your toenails cut relatively short (but not too short) and ensure you don’t cut down the sides of the nail.

Always cut your toenails straight so they don’t end up digging into your toe. If you find your toenail has started growing into your toe please see a Foot Health Practitioner or Podiatrist for help. If it looks red, hot, is painful or feels infected please see your GP as well. 

Moisturise your feet regularly

Moisturise your feet regularly

Make moisturising your feet part of your daily routine. Gently massaging foot lotion into your feet before bed can help you to relax as well as keeping the skin on your feet nice, soft and supple. 

feet up 1

Put your feet up!

Sitting down with your feet up can feel amazing.  Especially if you’ve been on your feet all day or sat at your desk. Either lay flat with your feet resting on the wall or prop your feet up on cushions on your sofa arm. Stay like this for 10-15 minutes. This helps your lymph drain better and helps blood flow back towards the heart.

Partner foot massage

Get your partner to give you a foot massage

Using a little foot or body lotion, get your partner to gently massage your feet.

My three favourite foot massage moves are

1. Holding the ankles by cupping your hand under your partners ankles and just holding them for a few moments. This can be wonderfully reassuring.

2. Wrap one foot up in a fluffy towel. Gently rotate the ankle of the other foot in a series of slow but random movements. Do this for a few minutes then swap over. Only do this if your partner has full mobility in their ankles.

3. Very slowly move your hands up your partners leg towards the knee, gently slide back down again and repeat 3 times.

Finish by wrapping both feet up in towels and holding for a few minutes.

podiatrist

Who to turn to if you have a problem with your feet

Sometimes we need help keeping our feet healthy.

If you have any problems with your feet from:

  • Fungal nail infections
  • Painful bunions,
  • Verrucae,
  • Ingrowing toenails,
  • Athletes foot,
  • Diabetic foot care,
  • Corns,
  • Calluses 
  • Anything else that’s causing pain or discomfort for your feet

Consult your local Podiatrist (Chiropodist) or Foot Health Practitioner. Don’t be afraid to go, they will have seen everything before! 

It may be possible to get a referral to a Podiatrist via your GP if the condition is causing pain or loss of mobility.

image how to take care of your feet

Resources

If you would like to find out more about National Feet Week please visit https://nationalfeetweek.org #nationalfeetweek

Read my article about Taking Care of your Legs 

Boroughbridge Chiropody https://www.boroughbridgechiropody.co.uk

Buy Foot Scrub and Foot Lotion

https://uk.nyrorganic.com/shop/sjcooper/product/2508/comfrey-and-mallow-foot-balm-50ml

 

https://uk.nyrorganic.com/shop/sjcooper/product/0607/pumice-foot-scrub-75g/

 

 

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What I’ve learned about the menopause

What I’ve learned about the menopause

Health and Wellbeing

Things I’ve learned about the menopause

Until relatively recently, the menopause was something I’d heard of but didn’t know much about. I figured that it had something to do with periods stopping, but I hadn’t a clue when this was going to happen or what it involved.

From my own experience as a child living with a mum going through the menopause, I knew it made my mum very grumpy. My dad used to whisper ‘it’s the change’ as if that explained everything. When in reality it made no difference to my understanding at all.

I don’t remember learning anything about menopause at school.  They seemed to concentrate only on how NOT to get pregnant and so my knowledge of menopause was sketchy to say the least!

My mum tried giving me a book about the menopause when I was in my early thirties, she’d realised that by the time I was of the age to have the menopause she wouldn’t be here, and she wanted to offer her support.

At the time I thought she was slightly mad, but now I appreciate the love that she showed me in that gesture. So as I headed towards 50, I realised that menopause might be looming, but it was still a very abstract concept. I wasn’t sure what to expect.

 

What is the average age for women in the UK to reach the menopause?

My head was full of questions about the menopause. When was it going to happen? How would I know when I was starting the menopause, what should I expect? Did it mean that I’m going to be permanently grumpy too? (I asked my children this, they said I always am anyway which I thought was charming!)

I’ve learned that the average age for a woman’s periods to stop is around age 51/52 in the UK. Menopause is when periods have ceased for 12 consecutive months. So far so good. Periods stop, I can manage that!

Then I read on further. It seemed that there were many, many symptoms associated with the menopause and the transition phase in the run up to periods stopping. This transition phase is known as the perimenopause.

All manner of delightful things can happen in perimenopause, from loss of libido, stress incontinence, vaginal dryness, to mood swings, anxiety, low mood, loss of bone mass, irritability, hot flashes, night sweats, you name it! I started to quiver a little. One article I found listed 34 different symptoms of menopause! 34! And to make the whole thing worse, it could last for years!

It reminded me of the time when my mum had explained what periods were and when she’d told me that they lasted around a week. I could cope for a week. Then she dropped the bombshell that it wasn’t a single, one-off once in a lifetime week, it was one week out of every four, for approximately the next 35+ years. I can still feel that feeling of complete horror at the very thought. And now I’m having to face the reverse of all this. 

Fortunately, I soon found out that it doesn’t always last for years and some women are lucky enough to experience little or no symptoms other than the gradual ceasing of their period cycle. Phew!

How do I know if I’m experiencing the perimenopause?

Often one of the first signs is a change in your cycle, it could become longer or shorter, or heavier or lighter than usual. You might notice some of the other symptoms, experience hot flashes or night sweats. Digestive issues can also appear (although it’s always very important to get any digestive discomfort, bloating, cramping or changes in stools checked by your GP, just in case) 

Anyway once I’d stopped quivering at the thought of all these potential symptoms I decided to see if anything could be done to help with them. Or was I supposed to just lie there, in a grumpy heap, feeling everything shrink back and pack itself away?

About the menopause. Image of women doing yoga in menopause

What can I do to help myself during the perimenopause or menopause?

Fortunately the more I read about the menopause the more I found that things like having a good, balanced, nutrient rich diet (and keeping out of the way of sugar) can help massively, as can exercise. Now after being traumatised by school P.E lessons, I am still a little nervous around the idea of exercise but it sounds like the nicer sorts of exercise can be helpful. Like Yoga and Pilates.

Both are great for building strength and for calming anxiety and boosting low mood. Pilates can be particularly helpful for alleviating stress incontinence. 

relaxation

Keeping stress under control is also a key factor during the perimenopause and menopause. Unfortunately this time can also coincide with having to hold down a job, juggle child care responsibilities, cope with elderly parents, as well as be a partner and friend. So this time can naturally be stressful, especially if you never get any time to yourself.

Making a conscious effort to release stress (or actively avoid stress where possible) and to build into your lifestyle pockets of time where possible to relax and unwind, of taking any opportunity you might get to nourish yourself and your soul can make all the difference.

Even if it’s taking 5 minutes a day to do absolutely nothing (or to meditate, or to just sit in the garden with a cup of tea, or to stand in the shower and let water cascade over you)

As a qualified Reflexologist and Massage Therapist my go-tos for destressing are Reflexology and Massage (especially if used in conjunction with essential oils) but we’re all different.

Some of my friends have recently taken up wild-swimming and find that totally relaxes them.

Find what works for you and make sure you pencil it into your own diary with the same fervour as if it was a work based appointment or a meeting with a friend!

 

email 1

  Resources

Check out my article What is Menopause for more information of some of the more common symptoms

NHS article on Menopause

Read my article on Simple ways to Keep Active to help you effortlessly slot exercise into your day

Find me on Pinterest

 

Join in the Conversation!

Come along and ask questions and get answers to your own menopause / perimenopause/ postmenopause questions by joining my Facebook Menopause Support Group 

https://www.facebook.com/groups/menopausesupportuk

 

 

Subscribe to Menopause Newsletter
New moon, new beginnings

New moon, new beginnings

Feel Better

The new moon is a great time to begin new things, whether this a new job, relationship or  a new project! It’s the perfect time for manifesting things you desire and is often a time of higher energy levels. 

So if you’ve been contemplating starting a new blog, taking up a new hobby or asking that person you’ve had your eye on for a while for a (zoom!) date, then the new moon is a great time to start. 

The new moon is a great time to sow seeds, make plans, and make things happen! But first you need to prepare your physical space energetically. 

 

Prepare your physical environment for the new moon

  • Wash your windows to help you see the world more clearly
  • Organise your desk
  • Tidy up any loose ends – give any borrowed items back, tidy away paperwork, empty bins
  • Buy yourself some fresh flowers 
  • Light a candle or put on a himalayan salt lamp or some fairy lights for extra light
  • Fling open the windows if appropriate and let some fresh air in
  • If your home needs clearing energetically, smudge with sage (NOT if pregnant or epileptic)
  • Dust and vacuum the floors, make your house/flat sparkle
  • Cleanse your crystals and reprogramme them
fling open windows

Decide what you would like to attract into your life

In your journal, list what you would like to attract  into your life.  If there is anything you’ve been meaning to do or get, write it on the list! Now pick just one or two main things to concentrate on for this month. 

Now map out steps as to how to get from where you currently are to where you’d like to be. Take one small step towards that end goal. Note any resources you need to gather and any help you might need in order to achieve your end goal. 

Each day take another small positive action until your goal is completed. Writing the steps out can help you to visualise what you need to do in order to achieve your goals. It can also help you be able to track the progress you’ve made.

Time to take action!

The key to remember when manifesting what you desire is that you need to give it a bit of a helping hand! If you want a new job, write or polish up your CV and submit it to job search sites, if you’re hoping to win the lottery, go buy a ticket!

If it’s a new car that you’ve got your eye on, take it for a test drive, figure out how much the repayments are going to be etc.

journal

Treat yourself like a goddess

Pour yourself a bath and add in some goddess bath salts. Make sure you have clean sheets on your bed and that your room has been aired thoroughly during the day so it feels like a sanctuary.

To make the bath salts

(Suitable for adults who are NOT pregnant)

To 30ml of Sweet Almond Oil add:

  • 2 drops of Frankincense essential oil,
  • 2 drops of Jasmine essential oil 
  • 2 drops of Black Pepper oil
  • If you are allergic to nuts please use GRAPESEED oil instead of Sweet Almond oil

Add the oil mix with 3-4 handfuls of epsom salts and stir well. Pack into clean, dry, screw topped jars and write on them what is in the blend.

Mix some bath salts into your bath and swish to disperse.

When in the bath relax and close your eyes and enjoy the aroma of the bath salts and the warmth of the water. Have a towel warming on the radiator ready for when you get out. After towelling yourself dry massage some good quality moisturiser or foot balm into your feet.

To find out when the next new moon is click here.

How to have a perfectly imperfect Christmas this year

How to have a perfectly imperfect Christmas this year

Reflections

How to have an imperfect Christmas this year

After the year we’ve all had the last thing we need on top is extra pressure to have a ‘perfect’ Christmas. So take the pressure off yourself and create the kind of Christmas that works for you and your family.

Be Realistic, life is NOT like the movies!

If you believe what you see on the movies everyone else is having a jolly family time with everyone looking doe-eyed at everyone else whilst having a nice relaxing game of monopoly in front of a roaring log fire.

However the reality is often more like over-tired children having a tantrum, grandma falling asleep in a corner after having her third helping of sherry trifle, dad trying to think of a reason to walk the dog for the third time in as many hours to escape the mayhem and mum wishing she was able to have a lie down in a darkened room with a good book and a glass of prosecco!

People who usually spend a couple of hours at the most together every day are suddenly expected to be together in one room feeling happy and jolly for days on end and so it’s no wonder people end up with frayed nerves over the holiday period.

So be mindful that what you see on films is probably NOT what is happening in household across the land.

Imperfect christmas. Image of christmas wrapping and gifts

How to be really crafty this Christmas

Now there are certain programmes on Channel 4 telling you how to make all kinds of wonderful crafts for Christmas. If that’s your thing, great but if not don’t beat yourself up about it.

Do what makes sense for you! If you want to hand make Christmas cakes and Christmas pudding and honey glaze everything in sight then great, but if you’re tired or poorly or time-poor or just want to spend time with the family rather than tied to the cooker you can buy a lot of things pre-prepped or frozen. Or if you’re feeling energetic they can be prepared in advance and some things can be frozen at home. Yorkshire Puddings and cauliflower cheese freeze well in advance.

If you have a very small family, you might find that it makes more sense to buy a chicken or turkey crown or a turkey roll. Or do away with the turkey idea and have your favourite meal instead. There’s no shame in having a curry or Christmas buffet or pizza if that’s what you prefer. Especially if no one in the family is that keen on a roast dinner!

Make your own traditions

This year especially is the ideal time to make your own family traditions. One of our family traditions has been to have Christmas Dinner on Christmas Eve. This has meant that we can spend time with the children on Christmas Day itself and we can either pick at the leftovers or have something quick and simple for Christmas day meals (often cheese toasties or pizza) which means that everyone can celebrate together.

It can add a layer of calmness to the day. Having a special lunch (with enforced eating of sprouts!) amongst all the excitement of Christmas can be a step too far for some people!

My mission and Philosophy

Discuss Arrangements Ahead of time

This lets everyone be clear on what is happening and there are no misunderstandings. 

This could be an opportunity to think who you would like to spend time with (especially if you normally end up spending it with people you don’t really get on with! Now maybe the chance for you to pull up the drawbridge, hunker down and have the family Christmas you’ve always dreamed of!

Little ones will find it useful to know what is happening when and also what is expected of them. The more gentle guidance you give them the calmer they should be.

Christmas Walk

Take some time out just for you

During the day it can be helpful to take some time out for yourself! You don’t need to be constantly at it all day. It is your day too. If you need a nap or to do some yoga, read a book or fancy a short walk then do it!

If you have children factoring in some quiet time can be very helpful. It’s also a good idea to get them out of the house for an hour or so by going for a walk or taking them to the park to let off some steam.

How to have a perfectly imperfect Christmas this year

How are you going to create a perfectly imperfect Christmas this year?

Please let me know by leaving me a message in the comments below

Related Articles

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

https://www.sarahcooper.co.uk/an-invitation-to-slow-down/

7 Great ways to ground yourself

7 Great ways to ground yourself

Feel Better

What is Grounding?

When we are feeling grounded we have a strong connection between mind, body and soul. We feel connected, focused and strong. It offers us a layer of security. When we are grounded we are less affected by the moods, emotions and unreasonable behaviour.

When life throws you a curve ball you field it with grace. It doesn’t knock you completely off your feet. It’s a bit like big, strong, solid trees. They simply sway in the wind without breaking or falling over.

How can you tell when you’re not grounded?

You feel nervous and flighty and find it difficult to concentrate. Tasks are almost impossible to complete. You might be locked in a cycle of overthinking. Making any progress will be almost impossible. You might hoard material goods. You might be an overthinker who finds it hard to get anything done.

So what kind of things help you stay grounded?

Here are 7 great ways to ground yourself.

 

1.Focus on something for 5 minutes.

Give your undivided attention to something specific even if it’s just the lyrics to your favourite song, or the taste of the coffee that you’re slowly sipping. Or focus on the feeling of your body on your seat. If you’re outside, try listening to the sounds of the birds in the trees, the passing of the traffic, the sounds of children playing in the park.

Wear Red Lipstick to ground yourself

2. Wear the colour Red.

Red is a powerful colour also associated with the Base Chakra or the core of our entire being. Paint your toenails red, wear red underwear, wear red lipstick. Or wear a splash of red, like a red tie or scarf.

7 great ways to ground yourself

3. Just Breathe

Take time to focus on your breathing, take big, slow, deep breaths and as you exhale let go of everything that you no longer need. Imagine it being released into the atmosphere. Imagine every in-breath filling you with positive energy, love and light.

4. Diffuse a Calming Essential Oil or Burn incense

Diffuse a few drops of a calming essential oil in a diffuser. Good ones to try are Frankincense, Lavender or Rose. Burning incense is also very grounding and smells divine.

5. Use a heavy blanket

Use a heavy blanket on your bed to help weigh you down and keep you feeling secure. You can buy weighted blankets but an ordinary heavy blanket will still work.

6. Eat a light snack and drink a warm drink

Having a small snack and warm drink is great for bringing you back into your body and for returning you to your grounded state.

Walk barefoot on grass to ground yourself

7. Walk Barefoot on Sand or Grass

Kick your shoes and socks off and walk on grass or sand for 10 minutes. This allows you to feel any negative energy to flow through your feet back into the earth where it can be discharged safely. It also allows you to recharge with positive energy. Gardening is also very grounding. There is something amazing about getting your hands dirty with soil.

Visualisation to help you ground yourself

Imagine that you have roots going down from the soles of your feet, through the earth right to its core. Firmly connecting you to the earth and its energy.

Visualise a shaft of light from the crown of your head reaching up into the sky, above the clouds and beyond as far as the source of all that is. Feel safe and secure knowing that you are grounded to the earth and all that is in a safe, positive way.

Watch my YouTube Video on Grounding

https://www.youtube.com/watch?v=9TOD8GsAS7o&t=4s

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