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10 Tips to Manage Stress

Stress

 

Stress is an unavoidable part of everyday life and can come with many guises:  tight deadlines, finances, difficult relationships, job insecurity, a noisy work environment, being expected to do something you haven’t been trained to deal with and, the biggest stressor, just having way too much to do.

Untreated, it can play havoc with your health, with your relationships and your career.  This article will give you 10 tips to manage stress more successfully so you can enjoy a greater sense of calm and resourcefulness in your life.
 

  1. Recognise that some stress is actually good for you.  If you didn’t have any stress at all, you would be pretty bored.  Some stress is motivating and energising – the trick is to have it in proportion so it doesn’t have a negative impact on you.
  2. Acknowledge that stress is a valid emotion with a purpose for you:  it is calling for your attention to whatever is causing the feeling of tension or overwhelm so that you can deal with it. If you listen to what your stress is telling you and take appropriate action, you will notice yourself feeling much less stressed.  It is a survival mechanism, intended as a fight or flight response if you are in danger.  In more everyday terms, if you ignore it, the stress will increase until you take remedial action.  If you address it, you can become more stress-resilient.
  3. Identify your top stressors and give them a score out of 10 as to how much stress they are causing you.
  4. From this list, evaluate the stressors according to the following criteria:

     

     

     

     

    • Is it something which you can control in any way?  For example, the weather is something you can’t control.
    • Is it something you can influence?  While you can’t control the weather, you can control what you wear for it, whether you go out in it and the temperature in a room.
    • Is it something you just have to accept?  If you are outside and there is a sudden downpour with no shelter in sight, and you are dressed for the summer sun you were promised in the news bulletin before you left, then it is just something you have to accept.
  5. Once you have determined whether something is within your control or not you have two options:

     

     

     

     

    • Do whatever you can to control or influence the situation.  Saying ‘no’ to someone who is overloading you, for example.
    • If it is something you just have to accept, knowing this, rather than resisting it, can really relieve a lot of stress for you.  You can then focus on things you can do something about.
  6. If the list is overwhelming and you don’t know where to start, sometimes breaking a big stressor down into smaller chunks can really help, or dealing with a small stressor first to give you a sense of moving forward.  The worst thing to do is nothing, so even starting small can be a big help.
  7. Do not confuse dealing with stress with distracting from it.  Many people use distractors like comfort eating, drinking alcohol, smoking, spending, over-exercising or gambling as a way of managing how they feel.  But distraction is not a stress-management technique which works in the long-term.  It provides short-term relief but causes bigger problems for you in the long-run.
  8. Learn mindfulness, EFT or self-hypnosis as a way of handling stress.  They all make a positive and significant difference on what you can handle on a day-to-day basis.
  9. Learn to say ‘no’ and mean it.  For many people, a lot of their stress is just saying ‘yes’ to things they should be saying ‘no’ too.  This causes ongoing problems as deadlines are missed and disappointment, resentment and guilt results.  Learning to say ‘no’ kindly and respectfully is an incredibly helpful stress-management technique.
  10. Balance your life with time to yourself doing things you enjoy and making sure they include regular exercise, time out in nature and just being in the moment.

These are a good starting point.  Stress has many sources, many affects and many consequences.  Everyone is different and some solutions will work for you and some won’t.  If you need further guidance or support, or you don’t find the answer is in these tips, why not call to arrange for an assessment so you can conquer it once and for all?  Tricia Woolfrey can be reached on 0345 130 0854.

10 tips to  manage Stress

 

© Tricia Woolfrey 2015

National Parks Week

National Parks Week

This is National Parks Week – such a great way to spend your spare time out in nature.  National parks are protected countryside for everyone to visit.  And you can enjoy them in many different ways from walks, to camping, cycling, photography and other activities and events.  To find out where your nearest park is and what events they have on, visit www.nationalparks.gov.uk/visiting/2013nationalparksweek

 

 

 

 

© Tricia Woolfrey 2013

Tricia Woolfrey is an integrative therapist, an advanced clinical hypnotherapist, master practitioner in NLP, nutritionist and author, and utilises bioenergetics to help you be the best you can be.  She has practices in Surrey and Harley Street, London.  She can be reached on 0845 130 08540845 130 0854 www.pw-hypnotherapy.co.uk.

Childhood Obesity

Childhood Obesity

This is Childhood Obesity Week.

From the time a baby is born, it links the provision of food with love as it suckles on its mother’s breast for the first time.  As a child, you probably remember being offered a sweet as a treat, or a biscuit to make you feel better.  We learn that sugar- and fat-laden foods are treats which are given if we endure the healthy food – “you can have your ice-cream once you have finished your dinner.”  Add to this the convenience of fast food, it’s no wonder that childhood obesity is a problem.

In 2010 The World Health Organisation reported that there are around 40 million children under the age of five who are overweight.  It is thought that this figure is much higher in the UK – apparently we have the highest rates in Western Europe.  All of this despite the education we have around food.  And we only have ourselves to blame.

The great news is that we can change it.  You are in control of what you put on your table and what you stock your cupboards with.  Not so easy is getting used to the language that we use with our children to position healthy food as desirable and junk food as, well, junk.  I help a lot of adults lose weight and many of them say that they have so much temptation at home with the crisps and sweets they have in the cupboards for the kids, as though these are necessities.  Much better to teach your child that treats are the healthy, colourful foods which make up a healthy diet.

In the nine years to 2009, there was more than a four-fold increase in the number of children requiring hospital treatment for problems associated with obesity.  It can lead to conditions such as type-2 diabetes, breathing difficulties, and more.  It usually causes low self-esteem as an added bonus.  So, teaching your child to have a healthier relationship with food is a great foundation for them in life.  Here are some tips:

  1. Make sure there is a lot of colour on the plate – this will provide your child with lots of nutrients for health, mood and brain function.
  2. Make sure portions are child-sized, not adult-sized.
  3. All meals should have protein which is necessary for a growing child and to stave off hunger pangs.
  4. Give them regular meals and healthy snacks in between – a few almonds or a piece of fruit are a great way of providing nutrients and balancing blood sugar.  A glass of milk is another option and is great for bones and teeth.
  5. Keep beige food (burgers, fries, biscuits and cakes) to an absolute minimum – call it emergency only food because there is no real food available at the moment.  Never, never, never, frame fast food, sweets, biscuits or cakes as a treat.
  6. Instead of using food as a way of soothing emotions, teach your child recognise their emotions and to respond to them in a positive way.  It is OK to feel emotions.  As humans, we are supposed to feel.  However, they should be taught to deal with them in a positive way.  Teach them EFT to help them.
  7. Involve them in deciding what to eat – make choosing a new fruit or vegetable a game that they play.  Involve them in new and different ways of cooking healthy foods, or of eating them raw.  Fruit kebabs are fun, cruditees and vegetable dips too.
  8. Eliminate unhealthy sugars and re-educate their pallet for healthier foods.
  9. Make exercise and activity part of their daily life.  This is good for them emotionally, physically and socially.  It also keeps their mind off food.

As parents, we are either part of the solution or part of the problem- your children will take their cue from you.   If you are concerned for your child’s health and weight, why not book a consultation on 0845 130 0854.

© Tricia Woolfrey 2014

Tricia Woolfrey is an integrative therapist, an advanced clinical hypnotherapist, master practitioner in NLP, nutritionist and author, and utilises bioenergetics to help you be the best you can be.  She has practices in Surrey and Harley Street, London.  She can be reached on 0845 130 0854 www.yourempoweredself.co.uk.

Is Snoring Affecting Your Sleep?

Snoring Help by Tricia Woolfrey

Snoring can sound comical, but it isn’t funny being kept awake night after night and it can put a strain on your health and your relationship.  It is very difficult to feel loving towards someone who keeps you awake all night while they are enjoying blissful sleep.

There are two aspects to how snoring can affect sleep:  one is from the perspective of  the snorer and one is their unlucky bed companion.  Sometimes the snorer will wake themselves up, or suffer from sore throats.  Often, however, the snorer is completely unaware of the problem.  Not-so their partner.

Snoring can be defined as a coarse sound made by vibrations of the soft palate and other tissue in the mouth, nose & throat (upper airway). It is caused by turbulence inside the airway as you breathe.

If you are the snorer, there can be a number of physical reasons which are causing your snoring.  Often it is exacerbated by alcohol, weight, smoking or medication.  Other physical causes of snoring can vary from mispositioned jaw, blocked sinuses, allergies, deviated septum, polyps, the size or position of the tongue, or narrow airways. 

It is useful to have a wellness check to see if there are any underlying issues which are causing it and this can be arranged by calling 0845 130 0854 or visit the Self Help Resources website to find out more about Health Screening and Food Intolerance Testing or Asyra Pro.

Often, just changing your sleep position and/or losing weight will help to resolve the problem. Other remedies include stopping smoking, reducing your alcohol intake and treating allergies. Occasionally the problem can be rectified, with either a mouth guard, or through surgery, depending on the cause of the snoring.

If your partner snores and you find yourself staring at the ceiling night after night thinking murderous thoughts, the issue is more around your focus.  I remember living under a flight path for several years. Planes, including Concorde, would fly over every 3 minutes and we thought we would go crazy.  In time, we learned how to tune out and pause before resuming our conversation like nothing had happened.  You have also probably had the experience where you have a headache or a toothache, but some good news or a funny program on the TV, makes you forget all about it. These are all examples of changing focus.

So, instead of waiting for the snoring to start – which makes you hyper-sensitive to it – focus your attention on something else.  Self-hypnosis is a terrific way of doing this.  Self-hypnosis can be used simply to relax, or to get you to focus on something else – a change you want to make perhaps.  You might also want to think about having hypnotherapy with a professional who can help you to not notice the snoring so that you can enjoy a restful and restorative sleep. My book "An Inside Job" teaches you how to do this for yourself simply and effectively and even has a CD to guide your self-hypnosis practice.  Another option is to listen to a hypnosis recording such as Sleep Well which will ease you into relaxing sleep.

© Tricia Woolfrey 2014

Tricia Woolfrey is a hypnotherapist, coach, wellness practitioner and author based in Byfleet Village and Harley Street. www.yourempoweredself.co.uk. 0845 130 0854.

Homeopathy

Homeopathy for Health

Homeopathy has been in the press a lot lately with claims that homeopathic medicines are only a placebo and that any improvement in health resulting from homeopathic treatment is due to the placebo effect. What this kind of opinion ignores is that homeopathy can treat animals as successfully as it treats human (see some of the articles from “Homeopathy at Wellie Level”  (http://www.hawl.co.uk/homoeopathic-articles/) and farm animals in a herd are not known to respond to the placebo effect.

Why homeopathy can be the target of such claims is the fact that the starting point of any homeopathic treatment is a pill and pills are associated with conventional remedies. There is a huge difference however between the pills from the pharmaceutical companies which are laced with chemicals, and homeopathic pills which are sugar pills coated with a natural substance. This substance carries a healing energy which, as soon as it touches the mucous membrane of the mouth, triggers a reaction in the patient. It is this reaction that will bring about a cure or an improvement.

The benefit for us homeopaths is that our treatment comes in the simple form of a pill and members of the general public consulting a homeopath for treatment feel comfortable taking a pill as it is very much like taking a prescription medicine from their GP. They do not need to know that homeopathy is an energy medicine and they will get better just the same.

The drawback of this form of healing, however, is that it is open to sceptics trying to discredit it by likening homeopathic treatment to placebo because the homeopathic pills have no discernable chemical compounds in them… A bit like a chemist analysing a CD and deciding it is just a bit of plastic but missing out completely that in the right circumstances, this CD can play wonderful music.

The best way to observe homeopathy's effectiveness is to use homeopathic remedies to treat minor ailments.  Children in particular, because of their strong vitality, can respond extremely well and fast to homeopathic treatment. Anyone can self treat using homeopathic pills. Anyone should take an Arnica pill after a fall or an accident, Nux Vomica to prevent hangover or indigestion after a heavy meal, Ignatia when grieving the loss of someone dear.

Vinciane Ollington (www.completehomeopathy.co.uk) has been a Professional Homeopath since 2002. She practices from Ripley and is married with 3 children. In addition to seeing patients, she teaches how to self-prescribe homeopathic remedies for acute ailments. She also runs regular seminars for those interested in homeopathy and who want to know more about certain conditions and their treatments.

Cellular Health

Cellular Health by Tricia Woolfrey

Did you know that you have an estimated 10 trillion cells in your body?  They are the building blocks of your body and are the smallest part capable of processes that define life.  They are so tiny – you would need about 40 to stretch across the size of a full-stop, yet they are vital for human life.

The cells are responsible for:

  • Processing nutrients
  • Converting food into energy
  • Building your body’s structures
  • Carrying out specialised functions

Good health or bad health is often determined by the health of your cells.  All health starts at a cellular level and any disease can exist at this level years before you experience any symptoms.  Because your cells need nutrients, nutritional deficiency can lead to disease.  We are often told about Recommended Daily Amounts.  What we are not told is that this is the absolute minimum that the body needs.  This does not account for environmental or emotional stressors you may be suffering which deplete nutrients more quickly.  In addition, due to farming methods, and how we store and cook foods, your food is simply not as nutritious as it was years ago.

Some people are lucky enough to mistreat their bodies and get to live a long life.  But your health is not something you want to pay Russian Roulette with.  When you support your cells nutritionally, you protect yourself.

To perform their function well, they need specific nutrients so that they are recognised by other body cells as friend rather than foe.  When cells see each other as an enemy, this can cause autoimmune disorders such as psoriasis, rheumatoid arthritis and lupus:

  • Amino acids which are derived from proteins
  • Essential fatty acids
  • Healthy carbohydrates
  • Vitamins
  • Minerals
  • Trace elements
  • Antioxidants to protect them from free radicals
  • Water

It is also helpful for cellular health to:

  • Exercise regularly
  • Manage negative stress

When your cells do not receive the nutrients they need, they become unhealthy and cannot communicate their messages to each other.  This leads to disease over time including cardiovascular disease, osteoporosis, diabetes, and cancer.

When you are ill, conventional medicine will treat symptoms rather than causes and the medication offered may affect other body systems and create side effects which require yet further medication.

By taking care of yourself naturally, you are taking preventative action and helping your body to heal itself when you do have a health challenge.

So, eat healthily and make sure you use good quality supplements (food state) so that your body can absorb them, rather than the synthetic ones more easily found in the High Street.  As someone once said, there is no greater wealth than health.  For a health consultation contact Tricia Woolfrey on 0845 130 0854.

© Tricia Woolfrey 2012

Tricia Woolfrey is an integrative therapist, an advanced clinical hypnotherapist, master practitioner in NLP, nutritionist and author, and utilises bioenergetics to help you be the best you can be.  She has practices in Surrey and Harley Street, London.  She can be reached on 0845 130 0854 www.pw-hypnotherapy.co.uk.

ME Awareness

ME Awareness

This is ME Awareness Week.  Myalgic Encephalomyelitis is often confused with Chronic Fatigue Syndrome and Fibromylagia.  Whilst they share some symptoms, there are some important differences.

ME often follows a viral infection and, in my experience, the people who suffer with it the most are high achievers who tend to power through problems, not listening to their bodies when they want a rest.  Because they don’t listen to their bodies, their bodies just seize up and force the rest.

Symptoms include mental tiredness, physical pain, forgetfulness, confusion and feeling disoriented.  There are many, many more and the sufferer can be debilitated sometimes for years.

It’s important to look at the emotional and physical factors of the problem to enable the sufferer to get back to full health and approaches include building core energy, dealing with ambition, drive and perfectionist traits, working at a cellular level, balancing blood sugars and adrenals, and reviewing diet.

If you think you may be suffering from ME, why not try one of my latest MP3s to help build you up?  Overcome ME can really help.

In addition, it helps to see a naturopathic, integrative therapist. Call me to see how I could help you.  0845 130 0854.  Or visit http://www.self-help-resources.co.uk/Health_Screening_&_Food_Intolerance_Testing.htm for more information.

Can You Prevent Cancer?

Cancer Care By Tricia Woolfrey

 

Today is World Cancer Day.  With cancer causing one in four of all deaths in the UK and one in three people likely to contract cancer in their lifetime, it makes sense to take preventative action to ensure that you don’t become a statistic yourself.

There are more than 200 types of cancer and causes range from lifestyle, genetics and environment.  Whilst nothing is guaranteed, there is a lot you can do to help safeguard yourself against this disease:

  • Eat organic food whenever possible – especially meat
  • Eat plenty of fibre
  • Eat plenty of fruit and vegetables
  • Cancer feeds off sugar so keep your sugar intake to a minimum
  • Have a supplement program to make sure that your body is in tip-top condition
  • Enjoy regular exercise
  • Reduce your exposure to toxins such as pesticides found in non-organic food and parabens found in cosmetics and toiletries
  • With smoking causing almost 20% of all cancers, make sure you aren’t exposed to tobacco smoke
  • Keep your weight within a healthy range
  • Reduce your exposure to the sun and especially sunbeds
  • Keep your alcohol intake moderate
  • Manage stress – self hypnosis, effective problem solving techniques and EFT are great ways of doing this
  • Express your emotions constructively –bottling up emotions is toxic
  • Let go of negative emotions such as unforgiveness and anger
  • Practice meditation
  • Nurture loving and supportive relationships
  • Practice positive thinking
  • Have regular Asyra Pro assessments

It makes sense to take responsibility for your body and your health have an assessment to make sure you are in tip-top condition.  To celebrate World Cancer Day, I am offering a 25% discount if you book before the end of the week.  Call 0845 130 0854.

© Tricia Woolfrey 2012

Tricia Woolfrey is a hypnotherapist, coach, wellness practitioner and author based in Byfleet Village and Harley Street. www.pw-hypnotherapy.co.uk. 0845 130 0854.

Reflexology – so much more than just a lovely foot rub

If you’ve not had a course of reflexology treatments you’d be forgiven for thinking that it is simply a relaxing foot massage.  Of course it is a relaxing foot massage, but it is also much, much more than that.   It is a therapy which can have a profound influence on your health and well-being, both physical and emotional.

Reflexology is based on a system of reflex points, or areas, on the feet which correspond with the organs and systems in your body.  These reflex points are a map, if you like, to the rest of your body.  A trained reflexologist will work over each of these reflex areas using different techniques – thumb walking, pinpointing, flexing, massaging – to stimulate the area.  Their sensitive fingers will pick up subtle differences in the reflex areas and they may linger over a spot where they detect an imbalance.  And all of this is done whilst you just sit back and relax, enjoying the sensations.

After a single session, some customers will feel deeply relaxed, will probably sleep better and feel calmer for a few days.  Some will feel energised and raring to go, as if their batteries have been recharged.

But it’s with the regular sessions that I have seen real improvements in the well-being of people.  My customers find that it helps them in many ways:

  • Managing and easing the pain of their arthritis*
  • To reduce feelings of anxiety and has helped rebuild confidence
  • They are less troubled by insomnia
  • As a nurturing, supportive, calming therapy, it is helping a customer who is grieving after their spouse passed away
  • Feelings of stress were lowered and my customer become pregnant when she had previously found it difficult to conceive
  • Feel calmer and healthier
  • One customer is eating more healthily, her periods are starting to return and she is hopeful that she will be pregnant soon
  • Stress-related digestive problems disappeared when she was having regular sessions
  • A busy business women found she did her most creative during treatments, enabling her to grow her business
     

However, you don’t need to have a particular condition to enjoy the benefits of reflexology.  Regular treatments will help you relax, improve mood, help sleep, relieve tension and improve a sense of well-being.  Reflexology is a gentle, deeply relaxing and non-invasive therapy and is suitable for people of all ages.  And it is important that we look after ourselves – if we don’t then how can we look after others?

Please note that reflexology cannot cure or diagnose anything, and it should not be used instead of conventional health care – always consult your GP or health professional for medical attention or advice.

*Reflexology is not suitable if you have arthritis in your feet or ankles.

About Julia McPherson

Julia is a complementary therapist, specialising in reflexology to help people find balance and wellbeing.  She offers a home visiting service for people in and around Sunbury on Thames, Walton on Thames, Hersham, Weybridge and Cobham.

Julia McPherson
Harmony Treatments
Email: Julia@harmonytreatments.com
Website: www.harmonytreatments.com
Phone: 07831 611261

Improve Your Memory in 10 Steps

Improve Memory

Poor short term memory is a common problem.  Usually there are very simple reasons for this.  For example, have you ever forgotten the name of someone you have only just been introduced to? For most people, it is a matter of being distracted at the time the name is given (how attractive they are, or not, what they are wearing, or worrying about what on earth you are going to talk about).

Or perhaps you have an important presentation or exam to prepare for and, no matter how often you read through the material, you can’t seem to remember even the most basic facts?  Your mind is probably focused on the worry of the presentation or exam rather than just allowing your brain to assimilate the information.  Your brain actually absorbs far more than you think.  It stores everything away without your conscious awareness.  For example, have you ever said something out loud and surprised yourself that you knew it?  That’s because your brain stored it for you from an experience in the past and just delivered it to you when you needed it.  No conscious effort involved.  Your mind can be very accommodating!  All you need to do is relax and let it happen.

As powerful as your brain is, it can be challenged from time to time.  The following are my top ten tips for improving your memory:

  1. Focus on what you need to remember.  If you want to remember someone’s name on meeting them, focus on their name, not the size of their nose!
  2. Stay clutter-free.  A cluttered environment can cause a cluttered mind and makes it far more difficult to remember the things you want to.
  3. Using mind maps can be very helpful as our brains can often remember images more easily than text.
  4. Keep your brain active – ie do puzzles, play chess, and read material outside of your normal range.  Learn a language or another new skill.  Use it or lose it.
  5. Exercise regularly and enjoy a good night’s sleep.  Exercise oxygenates the brain while sleep helps your mind to absorb the learnings from the day and to re-energise itself so that you can focus more easily the next day.
  6. The most important nutrient for the brain are essential fatty acids, especially omega 3s.  These are found in foods such as salmon and other oily fish, walnuts or eggs.  Or you can take a good quality supplement.
  7. Make sure you are getting plenty of B vitamins which are essential for brain function and nerve health.  Because our ability to absorb these lessen as we age, they become more important as we grow older.
  8. Vitamins C and E are also important to ensure that our brains get enough circulation.  For a good vitamin and mineral complex with very good levels of the B vitamins as well as C and E, try Family Formula.  It also contains zinc which is important for heavy metal detoxification (heavy metals can impair brain function).
  9. Some people find that some foods cause “foggy brain”:  especially wheat and refined sugars (including alcohol).  You might try to eliminate these to see the difference.  Do remember to replace the wheat with healthy, complex carbohydrates since these are important for health.
  10. Manage your stress levels.  Stress increases the need for nutrients so that even if you eat healthily, you may not be having sufficient to meet your body’s needs during stressful times.  Learning self-hypnosis can be a great way of managing your stress.

OK, I said 10.  But there’s another really cool way to help improve your memory that I wanted to give you, so let’s call it my bonus tip.  That is the use of laughter.  Daniel Goleman, author of Emotional Intelligence, says that “laughter… seems to help people think more broadly and associate more freely.”  This is like oiling the wheels of your mind.  “How much fun can memory improvement be?”, I hear you ask.  Start by not taking yourself so seriously – this a sign of rigid thinking.  Rigid thinking and memory are not good friends.  I heard a recent quote I really enjoyed “life is for too important to take it seriously”.

There are other techniques and dietary advice which could help you.  Do call 0845 130 0854 if you would like to know more.

© Tricia Woolfrey 2012

Tricia Woolfrey is an integrative therapist, an advanced clinical hypnotherapist, master practitioner in NLP, nutritionist and author, and utilises bioenergetics to help you be the best you can be.  She has practices in Surrey and Harley Street, London.  She can be reached on 0845 130 0854 www.pw-hypnotherapy.co.uk.