Spring is finally here , we have had the pleasure of the golden daffodils and now our woodlands are full of the most wonderful scent and colour of the bluebells. Nature at its best offering us the opportunity to explore , relax , take stock and enjoy . Perfect for the mind and the body.
Your mental-health-o-meter check
How’s your mental-health-o-meter?
Everything is sunshiny? Just about OK? Overwhelmed and drowning?
Just like our physical health, our mental health varies. Sometimes we have an acute issue (short-lived and sharp) or a chronic issue (ongoing, sometimes severe). It can change as quickly as the weather. Some people learn to live with more serious mental health issues just as some people learn to live with physical health issues.
The point is anyone’s mental health can dip and people can find that they suddenly live with
-depression
-anxiety
-post traumatic stress disorder (PTSD)
-secondary trauma (a form of trauma that is usually experienced as a result of living with a person who has experienced trauma)
-suicidal thoughts
-self harm
-panic attacks
Here are six simple tips to support your mental health:
-Focus on your breath. Breathe in 2 3 4 and out 2 3 4 5 6 anytime, anyplace, anywhere.
-Nurture yourself with a herbal infusion. Snip the tops off nettles, lemon balm or rosemary & adding boiling water – if you grow your own it’s cheaper and healthier than all those fancy fruity teas and better for the planet too. Double feelgood bonus points!
-Get outside – to the street for walk, to the park to play, on the balcony for a read, in the garden to get dirty or stomp away miles in the countryside. It’s free – more bonus points!!
-Schedule in self-care & stick to it. Whether that’s getting outside or taking some you time. Play cards, listen to music, a podcast, potter in the garden, watch a sunset, stroke a cat/dog/chicken! Booking in a massage or other therapy is helpful as it gives you permission to take time out to recharge.
-Be your own best friend. Write down “I love you. I’m sorry. Please forgive me. Thank you.” Keep this somewhere handy like your home screen, in your diary, sticky note on your mirror. Notice when negative thoughts such as, “I’m so crap/stupid/unworthy”. Now repeat the four phrases above to yourself & forgive yourself as you would your best friend.
-Be thankful – practicing gratitude motivates, elevates mood and minimises negative habits
Breathe in 2 3 4 and out 2 3 4 5 6 – now check your mental health-o-meter again. Has it nudged in the right direction for you?
We exercise for our physical health, similarly we should do the same for our mental health. Practice to keep in good shape & stick with the exercises that work for you.
Check my other blogs which address different aspects of your health & give you tips to bring some ease:
Blog – Little Massage Clinic (thelittlemassageclinic.co.uk)
“Your health at Heart”
Warm wishes, Nicolle
Brian Tregunna
‘The Best You’
Brian has developed ‘The Best You’ mental wellbeing leadership programme in partnership with the University of Exeter and Cornwall Fire & Rescue Service. Comprising 3 x 90 minutes workshops that can be delivered remotely or in person, the programme is designed to enable managers to lead and support positive mental wellbeing in the workplace.
‘The Best You’ is very practical, meaningful and interactive. It includes lots of useful information and tools that people can use to improve their own mental wellbeing and to support others. It is now being delivered to a wide range of private, public and voluntary organisations across Cornwall and beyond.
For more details, please contact Brian Tregunna via tregunnalifecoaching@gmail.com or 07856571163.
‘Your History is not Your Destiny’
Are you looking for inspiration and motivation?
Look no further as Brian Tregunna has a unique programme that could be perfect for you.
‘Your History is not Your Destiny’ combines proven tools and techniques from the world of coaching and personal development that really do make a difference. Learn how to make your unconscious mind your best friend, overcome anxiety and create a compelling personal vision, plus much more.
Suitable for individuals, groups and organisations.
‘Skills to Improve Your Life’
Are you looking to take control of your life?
Seeking a sense of purpose and direction?
Join Brian Tregunna and Ashley Gordon, co-authors of the highly acclaimed
self-help life coaching book ‘A Life Now Worth Living’, at
The Cornwall Hotel & Spa, Pentewan Road, St Austell on
Saturday 18 th September 2021 from 10am to 4pm
for an interesting, enjoyable and thought-provoking day.
Learn lots of practical tools for change
that have benefited thousands of people across the world.
Experience the life-changing power of proven coaching skills and techniques.
If you are interested in personal development, self-help, coaching or therapy
then this is the training for you.
To book your place, please contact Brian on
07856571163 or tregunnalifecoaching@gmail.com
Skin Radiance Clinics at the Blue Lotus Therapy Centre
Aesthetic Treatments
Specialist Skin Treatments
Spa & Beauty Treatments
Aesthetic & Medical Grade Skin Care
Complimentary, no obligation consultations
Next clinic:
Monday 7th June 12.30-4.00pm
For a treatment menu or to book your treatment or free consultation contact Claire:
Email: claire@myskinradiance.co.uk
Call/Text: . 07764744382
Facebook/Insta: @skinradianceuk
Sally Allardyce
During lockdown I was working from home as a counsellor using zoom and telephone for contacting clients. What has supported me with my mental health during this time has been my dog Lilly, and getting out and about in nature. We are fortunate to live in Cornwall where we are close to beautiful countryside and beaches and I have tried to take as much opportunity as possible to get out and about when my work has offered space to do so.
I am now back working from Blue Lotus Therapy Centre offering counselling to couples and adults who may need extra support with issues such as relationships, grief, abuse, depression and anxiety. If you have any questions about therapy or how I can support you please let me know.
Sally Allardyce – Counsellor
07999 598045 or email compasscounsellingcornwall@gmail.com
Ruth Bennett Physio
£5 off your Initial Physiotherapy appointment (quote PHYSIO5 on booking)
Our Physiotherapist Ruth is returning to the centre following Maternity Leave.
She is available for Physiotherapy and 1-2-1 Pilates appointments on Monday mornings.
Whether you have longstanding pain, a new injury, you’re recovering from surgery or you’re just keen to move and feel better Ruth has over 7 year experience of treating a wide range of conditions and would be happy to see you.
For more information visit Ruth’s website: www.ruthbennettphysio.com.
Could wearing a face mask be causing more jaw pain and leading us to a different epidemic: Jaw Pain, Tinnitus and Tension Headaches?
Sadly in these current and ever changing uncertain times it appears mask wearing is our safest and at times our only option. Unfortunately I truly believe that this is leading to a world of more jaw pain, tension headaches and neck pain. Over the last few weeks, Here at TMJ Massage Therapies I have been inundated with more clients seeking relief from clenching their teeth, tension headaches, tinnitus and jaw pain.
If you are a fellow jaw pain sufferer and are experiencing more symptoms after wearing a mask I highly recommend you try to remember these three things when wearing your mask:
1. 𝘈𝘷𝘰𝘪𝘥 𝘊𝘩𝘪𝘯–𝘗𝘶𝘭𝘭
Many of us are unconsciously and repeatedly pushing down on our chin attempting to move the mask away from the face and release the tension. As a consequence, we experience fatigued and sore muscles.
A well fitted face mask will prevent unnecessary jaw and facial muscle strain.
2. 𝘚𝘵𝘰𝘱 𝘶𝘴𝘪𝘯𝘨 𝘵𝘩𝘦 𝐞𝐚𝐫 𝐥𝐨𝐨𝐩𝐬 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶𝘳 𝘮𝘢𝘴𝘬 𝘪𝘴 𝘯𝘰𝘵 𝘤𝘰𝘷𝘦𝘳𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘮𝘰𝘶𝘵𝘩.
Ear loops that pull and tug on your ears are another reason why wearing a mask can cause TMJ symptoms. The culprit is the trigeminal nerve. The trigeminal nerve is responsible for face and jaw sensations and influences the muscles that allow you to move your jaw. When your mask’s ear loops are constantly tugging, the trigeminal nerve can become excessively excited, resulting in pain and tension in your jaw muscles.
Again, check that your mask fits properly and is not tugging on your ears!
3. 𝘒𝘦𝘦𝘱 𝘠𝘰𝘶𝘳 𝘕𝘦𝘤𝘬 𝘔𝘶𝘴𝘤𝘭𝘦𝘴 𝘓𝘰𝘰𝘴𝘦
Your mask can cause you to change your normal head position. This can have a negative impact on your neck muscles. Tense neck muscles ultimately lead to jaw pain and sometimes limited jaw motion – typical symptoms of TMJ Dysfunction.
I really hope this helps. I am now taking bookings to see both new and existing clients and am soo looking forward to relieving more jaw pain!
Be free. Have No More Jaw Pain.
Helen @ www.tmjmassagetherapies.com
