How to cope with the frustrations of being a beginner

Being a beginner

There have been a few times recently when I’ve ended up feeling very frustrated whilst attempting to learn something new. Especially when whatever I’m learning isn’t immediately obvious. In the past, I’ve felt proud of myself for being able to figure things out, without too much input from other people. But these last couple of weeks have found me in the position of being a beginner and a struggling beginner at that.

I guess that I felt frustrated because I felt I should know how to do whatever I was learning to do. That I was supposed to simply pick it up like I have other things I’d learned in the past. Intellectually, I love the challenge of figuring things out for myself. Whilst I appreciate that there are plenty of online video tutorials on absolutely anything and everything these days, I love it when I can intuitively figure things out, without having to sit through hours and hours of online tutorials.

A natural..or not?

Growing up, my dad used to tell me that so and so was a ‘natural’ at *whatever* making it seem like you either naturally had this ability pre-installed within you. Or you didn’t. He never really ruled out the idea of working hard to get where you wanted to be, but a lot of his thinking was based around people having a natural propensity for doing x,y and z (or not as the case may be!) I used to love it when he told me I was a natural at *whatever*

Learners Discomfort

As an adult this has got me thinking. There have been times in my life when I’ve not wanted to learn something new, especially if it’s a bit hard (and if I don’t appear to have that innate natural talent my dad was so fond of!) I find it hard being a beginner. There I’ve said it. I don’t like it. It makes me feel uncomfortable and cross and brings out my inner petulant toddler. I want to be good at everything immediately and dislike the process of going from a unskilled beginner to a fairly competent person.

I’ve been afraid of the discomfort of not knowing exactly which button to press to get it to do what I want it to do. The frustration of knowing how I wanted something to look but the inability to make it happen. And that’s ok, it’s only part of the process we go through from beginner to competent.

How do you cope with the frustrations of being a beginner?

Firstly, be kind to yourself. No one figures everything out immediately. It’s ok to not understand how to use the equipment or the software at first. Especially if the company providing the software or instructions haven’t made it very intuitive to use.

Secondly it’s ok to play. Often what we need to do to figure out how to move from being a beginner to being a competent person is to play. To see what the software can do. To see what notes we can make out of our musical instruments, or to experiment with ingredients in a recipe. It’s ok to look up tutorials (if only to keep blood pressure levels down and to prevent incidents of low flying laptops and smashed windows!)

It’s also ok to make a few mistakes, to reassess and try again. Apparently it took 10,000 attempts to get a light bulb to work in the way we experience it today. No one has invented anything big during the first few minutes of trying. So you don’t have to either. It’s also ok to walk away for a while and to come back to it. When we get anxious or frustrated or close to having a tantrum, it can be hard to think in a logical way. So taking a break, moving around the room, getting some fresh air and coming back to it later are all great ways to help break the frustration cycle.

It will get easier

As I found when trying to recreate a latte during lockdown, it does get easier. The first day I tried creating a latte I got the milk/coffee ratio all out of proportion and ended up with a very weak, milky mess. The second time I tried it I used a larger coffee to milk ratio and whilst it wasn’t perfect it was better. By the third day I’d figured out I needed x amount of milk and y amount of coffee and whilst I was no where near winning barista of the year award, it was pretty drinkable. It still didn’t quite beat the hiss of the proper coffee machine but it was fine. It made me realise that actually practice and being kind to myself were what made all the difference to the whole process. So I would say be patient and kind and you will get there in the end.

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Over to you!

What’s your experience of being a beginner been like? Please leave me a comment and any tips you might have for making the process of being a beginner easier

Lifestyle Audit. What is it and how can it help?

Feel Better

Lifestyle Audit. What is is it and how can it help?

When I first started training as a complementary therapist we were given consultation forms to fill in with our clients. On these forms there were a number of questions about lifestyle and habits.

At first I struggled understanding why we were asking these questions. Surely the client had come to have a treatment not be interrogated about how many portions of fruit and veg had darkened their dinner plates recently?

Did it matter if they drank a whole bottle of wine every evening?

What about if the only exercise they got was jumping to conclusions and walking between the fridge and the biscuit cupboard? Does it matter?

I scratched my head a few times, puzzled as to why we were asking such seemingly silly questions.

Why it is important to do an occasional lifestyle audit?

After a while I realised that these things are really important. Not least because it allows the client to get an overview of what they’re doing (maybe without thinking). It gave them a chance to do a quick lifestyle audit.

Some of them had a-ha moments realising that maybe they didn’t get as many portions of fruit and veg as they needed. Or they were not getting as many hours sleep as they thought they were.

Maybe that was why they were tired all the time? I know there were a few changes I needed to make to my diet and lifestyle which I’d not considered before. Small things that would make all the difference.

It highlights quick and simple changes to get great results

The questions allowed people to see really quick and simple changes that they could make which would get great results in super quick time.

They could then make a change if they wished, whether it be to take more exercise by walking to work when they could, or to increase the amount of fruit and veg they had in their diets, drink more water or drink less tea and coffee. Or lay off the alcohol. Or cut back a little.

The best bit about the whole thing was they were coming to their own conclusions. I wasn’t telling them that they had to swap their sauvingon blanc for H2O or that they’d have to give up their 7th coffee of the day and start drinking herbal tea instead (bleurgh!)

They were seeing where things were working well, for themselves and where things were working less so. They were able to make the changes that they felt were right for themselves, in that moment. But only if they wanted to. Some didn’t, and that was fine too!

If they were struggling to switch off before bed, they were able to create a relaxing bedtime routine which helped put their body into a calm, relaxed state, ideal for drifting off.

What might you consider if doing a life audit?

How well do you eat? Do you include plenty of fruit and vegetables, proteins, fibre and healthy fats?
How well you sleep? How many hours? Do you wake feeling recharged and refreshed?
How tired you feel day to day?
How often you can take time for yourself? How often DO you take time for yourself?
How happy you feel right now?
Do you see daylight every day?
How stressed are you at home and at work?
How often do you exercise?
How many units of alcohol do you drink a day?
How many cigarettes do you smoke a day?
How much support you have at home?
How often do you spend time with friends, family and loved ones?

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How comfortable are you with being uncomfortable?

Feel Better

How comfortable are you with being uncomfortable?

The reason I ask is because there’s been times in my life when I’ve felt very uncomfortable with the idea of being uncomfortable.

My experience of being uncomfortable

When I was at school I used to have to catch two buses to get home. On cold, wet, winters nights it got very uncomfortable. Often I’d be soaked to the bone, freezing wet, carrying my P.E. kit and my violin case (and if timetabling was very poorly thought out, my cookery basket too)

After 5 years of that I got very fed up of weather full stop. Once I passed my driving test I was able to avoid the discomfort of waiting for the bus altogether.

Nowadays I’ll still think twice about going out if it’s raining because I hate the thought of being that uncomfortable again. In fact on rainy days you’ll still find me sitting under a blanket with a good book and a cup of tea by the fire, rather than getting soaking wet outside. If possible that is.

Not just physical discomfort. I’m not comfortable with being emotionally uncomfortable either!

But comfort doesn’t just cover staying warm and dry in my car. It’s more than that. There’s been times in my life when I’ve not wanted to be uncomfortable so I’ve avoided social situations or situations that I’m not 100% sure of the protocols.

I’ve not invited people to do things in case I had to face the discomfort of them saying no to my offer. I’ve avoided interviews in case the interviewer asks me something I can’t answer or asks me to perform a task I’m unfamiliar with.

I’ve not tried certain foods in case I don’t like them and avoided pubs and social events if I’m not sure whether we’re buying rounds or not. Or what the dress code is. I’m not averse to buying a round, but I want to get it right, so I don’t have to deal with the discomfort of doing the wrong thing.

In the past I’ve felt the need to hide out of the way of people, just in case they decide they don’t like me.

I’ve learned now not to do this so much as I’ve realised having the marmite effect on people can actually be really helpful.

If people love me, then great but if they don’t then it’s probably helpful for them to run away screaming (perhaps silently, we don’t want to upset the neighbours now do we?)

They’re not going to add anything to my life are they if they don’t like me. If they don’t like me, don’t get me, don’t want to spend time with me, the best and most comfortable thing I can do with them is set them free and concentrate on those who do want to spend time with me!

Reflexology is not an alternative therapy

Have you tried being uncomfortable though?

It can be quite liberating. When my children were younger, I was dragged out a couple of times during thunder rain and got soaked to the skin then, but in a safe way.

As I wasn’t having to wait for a bus and then go to school in soaking wet clothes, it did feel a bit safer to be uncomfortable. It felt bizarrely quite nice listening to the splash of the rain as it hit the pavement, to smell the smell of the rain as it connected with the earth. It felt good to have the rain blash against my face, soaking my hair to my head. It felt even better when I came back inside to a change of clothing and a steaming hot cup of tea. I almost enjoyed it.

It was like the time when I did my sky dive. On my very first flight (as you do!) During the 25 seconds that it took me to fall at 125mph I couldn’t breathe. The wind was flapping my cheeks.

There are still things I find a challenge, like recording videos but each time I do one it gets a little bit easier and a little bit easier until I imagine it will just become second nature in the end.

Moving from uncomfortable to comfortable

So how do we make that transition from not wanting to feel uncomfortable to being comfortable in that given situation? It boils down to taking baby steps.

So instead of jumping in the deep end straight away, take a smaller step. I could record a short video, edit it a little if necessary and then post it online. I could record a podcast or I could just record myself for my own eyes until I got better at it. But if at first it’s really hard, it’s important not to get too disheartened. Be gentle with yourself and if you find it tough, just try again a different day.

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Which Lavender Essential Oil shall I use?

Aromatherapy

How to choose which Lavender essential oil to use

When choosing a lavender essential oil, it is worth considering the following

What result are you hoping to achieve?

There are a few things to take into consideration before you decide which one to use.

What lavender essential oil should I use

For Relaxation and Sleep

If you’re wanting to relax and sleep, then a lavender essential oil originating from Bulgaria would be useful as its main chemical constituent is an ester.

Esters are usually relaxing, having a sedative effect. They have anti-viral properties as well as anti-fungal and generally have a fruity, sweet-smelling aroma.

The High-Altitude French lavender also has a high concentration of lynalyl acetate (esters) so will have a more calming and sedating effect than say a regular lavender essential oil of French origin

For Focus and a Mood Boost

If you need to stay feeling upbeat and focused or need to concentrate then you’d be better off using a French origin essential oil. These tend to be more uplifting, having alcohol as their main chemical constituent. Alcohol rich essential oils tend to be antiseptic and antiviral.

lavender spike essential oil

Lavender Spike (Lavandula Latifolia)

Lavender Spike is great for headaches, focusing and as an expectorant. So if you have a stuffy nose and a cold or cough or need your head clearing for a meeting or interview, lavender spike would perfect. It has antiseptic properties and a slightly crisper aroma than lavender. There’s something quite masculine about its aroma, with an almost harsh edge. I love it! It’s got a bit of a kick to it. It’s also great for relieving pain (especially headaches) and also has anti-depressant properties. Whilst it can be used in massage it is perhaps most useful in a diffuser or in an inhalation.

Lavandin Essential Oil

Lavandin (Lavandula X Intermedia or Lavandula X Hybrida)

Lavandin is often used by the perfume industry as it is cheaper, hardier and easier to grow than true lavender. It is made from a hybrid of true lavender (lavandula angustifolia) and spike lavender (lavundula latifolia). I always think of it as the baby of the lavender family.

It’s got a pleasant aroma but is thought not to have quite as much power as either lavender or lavender spike.

It is thought to have some beneficial effect on the respiratory system and still helps clear the head but maybe not as easily as Lavender Spike. It is also thought to have some analgesic (pain relieving) effect. As it’s not got quite as strong an aroma as either lavender or lavender spike it can get a bit ‘drowned out’ in blends when teamed with a much more pungent aroma.

Sometimes lavandin is used to bulk out or water down lavender which is more expensive and not as quick or easy to grow.

Where to buy Essential oils

Lavender, Lavandin or Lavender Spike

Naturally Thinking

Neal’s Yard Remedies Organic (affiliate link: If you buy anything from here using this link I will receive a percentage)

The 5 am Club

Reflections

The 5 am Club. Could you get up earlier to get things done?

Several authors have written about the benefits of getting up at some ungodly hour (usually 5 am!) The theory is if you get up early enough you will be able to do all those things you’d like to do before your normal day begins.

You would have time to write in your journal, eat a healthy breakfast, go for a run or a swim, meditate maybe, do some yoga or make a start on that novel you’ve been telling everyone you’d like to write.

Why do people join the 5 am club?

In the days where the telephone would only ring between 9 am and 5 pm this may well have been a very sensible suggestion. Having a clear space in which to just simply get on with things without interruptions from family members and the telephone is definitely a sensible idea. For some people it would be a fabulous idea. But I don’t think it will be the perfect answer for everyone as we are all different.

yawning

Biorhythms and your own Body Clock

Take into consideration your own personal biorhythms. Some of us are up with the larks and naturally very much a morning person, whereas others of us are definitely nocturnal by nature and the very thought of expecting a fully-fledged night-owl to get up at the crack of dawn is about as sensible as expecting your pet hamster to go to sleep during the night time.

My key concentration time starts about 8 am after I’ve done the college drop off and I’ve stumbled blurry eyed back to my desk with a pot of fresh coffee. This is when I can focus the most and I get most done. But I dare say if I tried getting up at 5 am, I’d likely be slumped in a corner by 2 pm. Which is no good at all!

Put yourself in the diary!

Scheduling in some time to do the things you love is a good idea. When you do this is up to you. If you fancy getting up at 5 am then great give it a go. If you don’t this is absolutely fine too. Write a list of the things that you’d like to do, but never quite seem to find time for. Then look at your diary and schedule those things in first.

tuba practice is not suitable for the 5 am club

Word of Warning! Not all hobbies are suitable for the 5 am club

The only thing I would say is if you do decide to get up when other people are trying to sleep, be mindful of the type of activities you undertake. Tuba practice? No. Shredding old documents? No. Tap dancing? No. Practicing for your role in the local amateur operetta. Definitely not!

Quiet activities certainly, but keep anything that’s likely to get you an Anti-Social Behaviour ticket for when everyone else is awake.

Over to you

Could you get up at 5 am to get things done? DO you get up early to get things done?

If you had an extra hour a day what would you do with it? Please leave me a comment in the comments box below

How to use Lavender Essential Oil for best results

Aromatherapy

How to use Lavender Essential Oil for Best Results

Lavender Essential Oil (or Lavandula Angustifolia to give it its botanical name) is one of the most popular essential oils.

What can Lavender Essential Oil ‘do’?

It’s got some interesting properties, it’s uplifting as well as calming. It’s also antiseptic, antiviral, analgesic, anti-inflammatory, anti-spasmodic, balancing, cooling, fungicidal, sedative, detoxifying, and a tonic! It’s also great for relieving headaches.

How is Lavender Essential Oil used?

Lavender can be used to help you get a great nights sleep and is often used in bath products and bedtime blends. It is also popular in diffuser blends and as a massage oil.
It is also one of the few essential oils that you can use neat on skin in small doses.

Firstly choose wisely!

When you’re shopping for lavender essential oil it needs to have its common name (lavender) and its botanical name (Lavandula Angustifolia) written on the bottle. Avoid any essential oil that doesn’t have the latin / botanical name written on it. Often the very cheap ones you can buy in supermarkets for instance don’t have this information written on them.

Buy ‘just’ lavender essential oil

Double check that the essential oil isn’t blended with anything else. Lavender essential oil can be diluted with jojoba oil or can be adulterated with the cheaper lavandin essential oil. It’s best to get pure, undiluted, unadulterated essential oil. Be aware that there is a difference between an essential oil and a fragrance oil. You need the essential oil not the fragrance oil.

Buy Essential Oils from a Reputable Supplier

Normally in my treatments I use essential oils from either Naturally Thinking or Neals Yard Remedies Organic (For clarity I am a Neal’s Yard Remedies Organic Consultant so if you buy anything via the link I will receive a percentage of the sale)
For a list of other reputable suppliers please see the Aromatherapy Trade Councils Website

How to use Lavender Essential Oil for best results

Muscle Ease Massage Blend

Ease aching muscles by creating a muscle ease massage blend and massaging in.

Ingredients

30 ml (2 tablespoonsful) of a plain massage oil (Grapeseed or Sunflower, or Jojoba, or Sweet Almond or a plain massage base oil)
Add 5 drops of lavender essential oil,
3 drops of sweet orange essential oil and
2 drops of basil essential oil.
Stir well then massage onto the affected part using long slow strokes towards the heart.
Do NOT use on children, the elderly or during pregnancy. If you are taking any medication or have any diagnosed medical conditions or any skin sensitivities please consult a qualified aromatherapist before using any aromatherapy blend.

lavender compress for headache

Compress for headaches

If you have a headache, especially one caused by stress or tension try making a compress. Compresses can be either warm or cold. Chances are you’ll know what you need the most so follow your intuition. The principle is the same for both so do whichever makes more sense for you.

Ingredients

A bowl filled with either hand hot or cold water.
A teaspoonful of carrier oil (grapeseed or sunflower oil are fine)
2 drops lavender essential oil
1 drop lime essential oil
1 drop rosemary essential oil
Add the essential oils to the grapeseed or sunflower oil and swirl into the hot or cold water.
Take a flannel and dip in the water and essential oil mix. Wring carefully with your hands

Bedtime Pillow Soother

Put one or two drops of lavender essential oil onto a circle of cotton wool and tuck into your pillow case or into the cover of your hot water bottle. Never drop the essential oil directly onto the pillow.

Topical Application for spots, bites and stings

Using a cotton bud stick (q-tip) add one drop of lavender oil and apply to the affected area.

Over to you

How do you use lavender oil? Please let me know in the comments box below

7 Quick ways to get to sleep

Health and Wellbeing

7 Quick ways to get to sleep

If like around 50% of the UK you are struggling to sleep at the moment you will probably welcome these quick tips!

1.Try Massage (either massage yourself or get a partner to massage you)

Choose a night time Aromatherapy Massage Blend and massage it in. You can buy night time or relaxation blends or you can make your own. If making your own carefully measure the ingredients and only use on adults.

If you are pregnant, on medication, have a medical condition, a skin sensitivity, are taking homeopathic remedies or are under 18 please consult a qualified aromatherapist before use.

Sleep Well Blend

If you would like to make your own night time massage blend add 1 drop vetiver essential oil, 3 drops of neroli essential oil and 3 drops of lavender essential oil to 15ml of massage oil and gently stir to blend.

The act of massage itself is very calming. If you don’t have any essential oils plain massage oil will work just as well. If you have a partner you can ask them to massage it in for you, using long, slow, sweeping strokes towards the heart. If you don’t have a partner you can massage your own arms and feet.

2. Have a warm milky drink

Using the milk of your choice (this could be plant-based milk like almond or oat, or cows milk depending on what you prefer) I like cocoa (rather than hot chocolate which is way too sweet for my taste buds) or cacao (which is the unrefined version) You can buy Cacao latte at the supermarket on the shelf along with the hot chocolate and cocoa. This is very soothing.

If you don’t like the taste of chocolate, try having warm milk with a light sprinkling of cinnamon on the top. Alternatively have a malted milk drink which doesn’t tend to have caffeine in it.

Whilst it’s generally not a great idea to over do caffeine in the evenings, a hot milky drink can be soothing and nurturing.

3. Keep Cool

Bedrooms need to be fairly cool, even in winter. If it is safe to do so, have your window open a little way to let some fresh air in. It helps to keep the air nice and cool. Radiators in bedrooms should be kept at a fairly cool setting as it’s difficult to sleep in a hot room.

4. Make the bed

Whilst many people make their beds every day as part of life, some people don’t. If you’re currently not making your bed as part of your morning routine, either add it in or do it before you jump into bed.

Add a heavy blanket, even in summer as it will help weigh you down a bit and keep you feeling secure. It is often easier to sleep if you’re feeling grounded and weighted down a little. This is great for calming anxiety and helping you drift off to sleep

5. Create a bed time alarm

Whilst it might sound a bit daft setting an alarm to tell you it’s time to get ready for bed, it really works. Having a set bed time or a set time to start your bedtime routine can be really powerful. Our bodies are creatures of habit and they like to know what is happening next. So if you get used to going to bed at a certain time or at least running your bath at a set time, your body will learn to listen to the cues and start preparing for sleep.

Doing the same or very similar things every night is helpful too. Your phone should be able to remind you when it is bedtime either by using the bedtime app, or by setting an alarm like you would for the morning. Choose a gentle ringtone, so if you happen to go to bed early one night you won’t get jolted out of your snoozy state.

6. Play some soft music.

I listen to soft music as I’m drifting off to sleep most nights. If you have a device which will let you play one album and then switch off, great.

If you use a smart speaker it may be able to automatically play some soft music to you each night using a set voice command. I love listening to Aroshanti or Nils Frahm or Einaudi as they’re all very soothing to listen to.

7 tips to get to sleep put your phone away

7. Keep your phone elsewhere!

There is the temptation to charge your phone by your bed, then play with it in the night if you happen to wake up. There’s also the temptation to roll over again and go back to sleep once your alarm goes off in the morning. So the best thing to do is keep it out of your bedroom if you possibly can do so you’re not tempted to be checking your Facebook at 3am on the way back from the loo!

Resources

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

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

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

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Top 3 Essential Oil Blends for Stress and Anxiety

Aromatherapy

If you are suffering from stress and anxiety there are essential oil blends that you can create for yourself at home to help with this.

A word of caution before we start

If you have any medical conditions, are pregnant, are taking any medications, (including chemotherapy)using any homeopathic remedies are under 18 or elderly please seek advice from a qualified Aromatherapist before use. Essential oils should not be used internally (do NOT eat or drink them) and should not be used neat on skin as a general rule.

For more essential oil safety tips please click here

Introduction to stress and anxiety-busting essential oils

There are several great essential oils that will help with stress and anxiety, so first I’d like to introduce some of them.

Bergamot Essential Oil.

Bergamot essential oil comes from the peel of bergamot fruit. Bergamot is a similar shape to a pear, but with skin that has the texture of oranges. If you’re familiar with Earl Grey tea, that is what it smells like (because Earl Grey is flavoured with Bergamot!)

It has a fresh, citrusy, uplifting fragrance and is perfect when you need to feel calm, without being sleepy. It works well in a diffuser or oil burner and is also good in baths and massage oils. It blends well with other citrus fruits as well as eucalyptus, geranium and lavender.

Geranium Essential Oil

Geranium has a floral smell, and is great for helping to balance the hormones, especially in women. It is thought to help regulate and normalise periods and lift menopause symptoms such as low mood. As it has an effect on the hormones, care should be taken if using HRT.

Lavender Essential Oil

Lavender is a very popular essential oil, great for relaxing and calming frayed nerves. Useful in small doses, especially at night time to help you get restful sleep.

Orange Essential oil

Orange essential oil is a wonderfully uplifting oil. It is like a ray of sunshine in a bottle. It’s great when you need a boost during the day. Diffuse in your diffuser or add to a blend and use for massage or in the bath

Vetiver Essential Oil

On its own vetiver can be quite woody and dark but when it’s added to blends it can help aid restful sleep and is often used in bedtime blends or for relaxing baths.

Neroli Essential Oil

Neroli is made using the delicate blossom of the orange tree. It is calming and relaxing and great for relieving stress and tension.

Frankincense Essential Oil

Frankincense has a spiritual feel to it and is often used in churches. Great for mature skin, the respiratory system, for calming anxiety and reducing stress. It smells like the sort of incense you find burned in churches. For more information about Frankincense Essential oil please read my blog post on the subject

Patchouli Essential Oil

A deep, heady fragrance, often associated with new age shops and hippies! It is great for helping to soothe stress and anxiety as well as being good for detoxification and for the skin. It is thought to help tighten loose skin.

Blends to help with stress and anxiety

massage oil blend for stress and anxiety

Blend 1: Rebalancing Massage Blend

Take 15 mls (3 teaspoonsful) of base oil, I use sweet almond but if you’re allergic to nuts grapeseed or sunflower are good alternatives.

Add 2 drops of bergamot essential oil, 2 drops of geranium essential oil and 3 drops of lavender essential oil. Stir gently. Use for massage.

Blend 2: Calm down handbag blend

This is a really lovely blend to keep in a rollerball bottle in your handbag so you can use it when you’re out and about and need a little moment of calm.

Use a 10 ml glass roller bottle (blue or amber are best)

Add 2 drops of neroli essential oil, 2 drops of sweet orange essential oil and 1 drop of patchouli.

Top up with massage oil of your choice, I use sweet almond, but if you’re allergic to nuts use grapeseed or sunflower instead.

Replace the roller mechanism and the cap and gently roll the roller bottle between your hands to disperse the essential oil. The roller is then ready for use.

Apply to the pulse points on your wrists.

Blend 3: Stress Relief Diffuser Blend

Add 2 drops of Neroli, 1 drop of Frankincense and 1 drop of Bergamot to the water in your diffuser and diffuse.

For best results diffuse intermittently throughout the day.

As the effects of diffusers on pets is still up in debate, it would be sensible not to diffuse any essential oils in the presence of pets.

Virtual Reflexology

Health and Wellbeing

Virtual Reflexology

What is it and does it work?

Virtual or Distance Reflexology is where you do reflexology from a distance, either using visualisation, your own feet or something else as surrogate (such as a teddy) The recipient lies down somewhere comfortable and relaxes whilst the treatment happens.

My initial thoughts on virtual reflexology

When I first heard of Virtual Reflexology I was skeptical. Didn’t you need to be there in person to give and receive Reflexology? Reflexology by its very nature is normally very much a hands on treatment. That said, reflexology does have an element of energy healing and I know that we’re all interconnected energetically. The more I heard about virtual reflexology the more intrigued I got. I thought the best way to find out whether something works or not would be to give it a go and see for myself.

Results from other reflexologists were positive

Other reflexologists offering it had been having great results, despite some of them not being on the same continent. So when I was given the opportunity to try it for myself I jumped at the chance.

I figured that I was really missing having reflexology treatments and couldn’t have one for the forseeable future and the worst that could happen would be that I felt nothing and I’d have enjoyed half an hour locked away in a darkened room listening to calming music on my own massage couch!

The Treatment

In preparation for the treatment I sent photographs of my feet to Brenda the reflexologist who was doing my treatment. We agreed a day and a time. Ten minutes before my treatment I popped to the loo, had a glass of water, turned on my soft music and climbed on my couch. I’d not had chance to use my massage couch since I bought it just before lockdown (and it’s always useful to see as a client how your own couch feels). So I snuggled under my own blanket and settled back for my treatment.

What I felt

At first I felt my feet tingle a little bit (but in a good way) then it felt like someone was holding both feet. If you’ve ever experienced reiki or distance reiki it felt a bit like that. The feeling you get when someone is hovering their hands over your feet. It felt safe, warm, very calming.

I couldn’t feel any specific pressure like I would normally do with a hands-on reflexology treatment, apart from at one point when I felt a very similar sensation to having my spine reflex worked on. (To those of you who are not trained in reflexology this is the inner edge of the foot from the tip of the toe to the heel) My knee also twinged at one point (it felt positive, like energy was shifting from the tip of my toe to my hip) At one point in my treatment I got a vivid picture in my minds eye of a lampost. It reminded me of the time I was so busy reading a letter whilst walking down the street that I walked into a lampost. Maybe there’s some message in that somewhere!

What I saw

The virtual reflexology treatment took about 30 mins. Towards the end of the treatment I got a sense that it was the end of the treatment (I saw in my minds eye a picture not dissimilar to the ‘meetings ended by host’ notification that you get when you end a zoom call. ) and the feeling of someone holding my feet went.

Brenda and I had a chat after the treatment had ended, I felt that I needed a cup of tea so quickly went and got one before speaking to Brenda about what we’d both experienced.

The Results

This afternoon following the treatment I felt exactly how I normally do after a hands-on treatment, as well as needing an afternoon nap and feeling unusually peckish. I also got a little emotional as I was walking round the supermarket.

I really enjoyed my treatment and am looking forward to experiencing it from the other end of the couch next week.

Have you tried Virtual Reflexology? If so what did you think?

Please leave me a reply in the comments below.

Frankincense Essential oil.. a hug in a bottle

Aromatherapy

Frankincense Essential Oil

Frankincense Essential Oil is one of my favourite essential oils. It’s deeply calming, grounding and smells divine. A fellow Aromatherapist friend once described it as ‘a hug in a bottle’ which quite honestly is the best way of describing it!

It has a deep, churchy smell. If you’ve ever been in a church where they’re burning incense then it smells a bit like that. It also reminds me of violin rosin

What does Frankincense essential oil do?

Anti-inflammatory

It has anti-inflammatory properties so great for calming inflammation. It also works on a spiritual level, so if you have a physical inflammation or a frayed temper, frankincense is what you need.

Useful for Respiratory System

It has great benefit to the respiratory system, with expectorant properties being good for easing catarrh and coughs and for clearing mucus. It’s calming properties help calm breathing. It has a noticeable effect on the mucus membranes of the body, especially the lungs.

Frankincense Essential Oil is useful for meditation

Calms the Nervous System

It has a calming effect on the nervous system, aiding mediation and relaxation. Helps to reduce stress and anxiety, soothing the mind. It also aids concentration. If you need to be calm and focused put a few drops of Frankincense oil in a diffuser and let it work its magic.

Helps the Reproductive System

Frankincense Essential Oil also helps the reproductive system, especially balancing menstruation. It may have a calming effect in labour and may also ease postnatal depression. It is thought that it may be useful in treating genital infections, cystitis and nephritis (kidney infections)

Best Use of Frankincense Essential Oil

Frankincense is amazing for mature skin smoothing wrinkles, balancing oily skin but also good for dry skin. It has vulnerary properties which help the skin heal more quickly.

It makes a great massage oil blend and is used a lot in mature skin care.

Can be used in a diffuser to calm and soothe

Use in an ointment and apply to the skin

Safety Data

Must be used well-diluted
Before using in Pregnancy please consult a qualified Aromatherapist for advice

Blends well with

Basil, Black Pepper, Geranium, Grapefruit, Lavender, Orange, Melissa, Patchouli, Pine, Sandalwood, Lemon, Mandarin, Myrhh, Pine, Bergamot, Cedarwood, Chamomile, Neroli and Vetiver

Reflexology Aftercare Advice

Health and Wellbeing

Reflexology Aftercare Advice

Here is some simple aftercare advice to use after your reflexology treatment. This will maximise the effects of your treatment and minimise the potential for a healing response

Stay Hydrated

After your reflexology treatment it is vital to stay hydrated. The best way to do this would be to sip some mineral water throughout the day or drink herbal teas or light fruit juices. Try not to glug it down quickly. It seems to work better if you sip it. If you don’t like water so much, try adding a slice of lime or lemon (or both) to it.

Avoid Stimulants

Avoid stimulants like caffeine, alcohol, tobacco, recreational drugs and enjoy a quiet afternoon if you can.

Enjoy a light diet

Enjoy a light diet for the rest of the day, avoiding spicy foods or anything too greasy that may put extra strain on your digestive system. A simple, nourishing soup or a piece of lightly poached fish and rice would be perfect after a treatment.

Keep a journal or diary

It might help to keep a journal or diary, noting down how you felt after treatment and if there is anything that came up for you after the treatment.

Whatever comes up for you, let it out. Don’t try to bottle it or keep it down, just let it pour out. Get it down on paper to release it

Emotional things you might feel after a treatment

Sometimes you can feel emotional, irritable or a weepy after a treatment, or suddenly burst into fits of uncontrollable giggles.

These are all normal but it’s worth noting down how you feel, especially if your next appointment is a month away! I ask how you were after your previous treatment when you have your next treatment and it’s so easy to forget these things if you don’t write them down.

Physical things you might notice after your treatment

Hopefully you will feel better after your treatment!

However sometimes you find that you feel a range of other things after your treatment.

You might notice that you need to use the loo more one way or the other, you might need to go more urgently, or notice a change in the consistency of your faeces. You might feel light headed or headachey

You might have mild flu-like symptoms or notice that whatever pain or symptom you came to your appointment with suddenly gets worse. Usually if this happens it will equally suddenly get a lot better too.

Usually these kinds of symptoms pass in 24-48 hours and are generally not very severe. However if they are severe or last longer than 48 hours please do contact your medical team and seek medical advice.

If you do experience any of these symptoms it normally helps to sip more water and be gentle to yourself, resting quietly if possible.

Related Article

https://www.sarahcooper.co.uk/make-the-most-of-your-reflexology-treatment/

Can I have Reflexology if I have Diabetes?

Health and Wellbeing

Can I have Reflexology if I have Diabetes?

In very simple terms, yes you can have reflexology if your diabetes is well-managed and fairly stable with no additional complications.

Diabetes presents in different ways in different people so it’s important that we take a holistic approach, look at what is happening for you as an individual, consider how your diabetes is managed and take a sensible, balanced view.

Complications of Diabetes which may mean you either can’t have a treatment or have a slightly adapted treatment

There are, however a few complications of diabetes what would mean that you wouldn’t be able to have a treatment or that the treatment would have to be adapted in some way.

Thin, Dry, Brittle skin that breaks easily

If you have very dry, thin, brittle skin that is prone to cracking there is a risk of the skin cracks allowing bacteria to get in. As one of the symptoms of diabetes is to have skin that is slow to heal, it would be inadvisable to have reflexology as we don’t want to increase the chance of infection.

Leg Ulcers

Also if you have leg ulcers these will be very sore so foot reflexology would not be possible, unless the feet and lower legs are unaffected. It may be possible to offer Facial Reflexology instead.

Peripheral Neuropathy

If you have peripheral neuropathy (lack of feeling in your extremities including feet) then a lighter treatment might be offered, or in severe cases it may not be possible to offer a treatment.

Fungal Infections including Fungal Nail Infections

If you have a fungal infection including fungal nail infection then you will not be able to have a treatment until it has cleared up.

Gangrene of the legs or feet

If you have gangrene of the legs or feet then Reflexology is definitely contraindicated.

Test your blood sugars before or after your reflexology treatment

What should I do before my Reflexology treatment if I have diabetes?

Before your reflexology treatment, take your blood sugars. If you need to adjust them then do so.

It is useful to have to hand whatever remedies you would normally use to re-balance your blood sugars so that if you do notice a change following your treatment you can quickly and easily adjust them.

You are the expert and know what works for you! Whilst it is fairly unlikely one treatment would make a big change, it’s worth noticing.

Keep hydrated by drinking water after your reflexology appointment

What should I do after my treatment?

It would be a good idea to take your blood sugar levels again, just to double check that there has been no change to them. If there has been a change, then adjust them as you would normally do.

It is also vital to follow the usual Reflexology Aftercare Advice of drinking plenty of water, resting, avoiding stimulants like caffeine, alcohol and spicy foods, and having a gentle stroll after dinner if you can.

Can Reflexology have a positive effect on diabetes?

Reflexology has a known effect on lowering stress levels. Studies have found that lowering stress levels can have a positive impact on blood sugar levels. So anything that would help you keep calm and less stressed has to be a good thing.

Reflexology is great for calming and creating a space and time just for you. It is also good for boosting the circulation. Circulation problems often go hand in hand with diabetes so again, Reflexology may be of benefit if you have diabetes.

Can I have Reflexology if I have Diabetes

I’ve not had a Reflexology treatment before, should I do anything different?

If you have not had reflexology before having a shorter, lighter treatment might be a good idea. Once you see how you feel after your treatment we can build up to full sessions. This can allow you to see if you have any healing responses to the treatment and to ensure that the pressure is at the correct level for you.

Medical Emergency Plan

If necessary, we may complete a Medical Emergency Plan for those of you who have hypoglycemic events or who need specific help in case of emergency. This is a simple form which needs filling in at the first appointment stating what you’d like me to do should you have a hypo etc. This is very straightforward and give us both peace of mind that if you do have a hypo (or other diabetes related crisis) I will have an action plan on a piece of paper attached to your notes that I can refer to to get you the help you need when you need it!

Keep Calm and Carry On!

Having regular Reflexology treatments can help maintain your stress levels. Reflexology has a cumulative effect and so if you have a course of treatments or a monthly treatment booked in the diary these will all start building up with a greater effect than just having one treatment.

Over a period of time you *may* be able to alter your treatment, under the guidance of your GP if your blood sugar levels start to lower. (This will need to be carefully monitored and adjustments made by your GP as necessary) Everyone reacts to Reflexology in a different way, so there is of course no guarantees.

For Further Information and Advice about Diabetes

If you need further information about Diabetes please go to www.diabetes.org.uk and www.diabetes.co.uk