gentle-steps complementary therapies, YouNique Wellbeing Centre, 11/11a Windmill Drive, Bexhill-on-Sea TN29 4DG (Mondays) Cornerstone Health Clinic, 11a Claremont, Hastings (Wednesdays), Hastings (2025)

31/12/2023

Raising a glass (of water) to all this New Year’s Eve.

Being part of the human race can be awesome, it can be challenging and it comes with responsibility. If we pull together and do the small things we know we can do, we have the ability to make the world a better place.

I am going do my best to do my part in 2024 in the ways that work for me.

💚🌍🕊️

“No one is too small to make a difference”.

24/12/2023

My first experience of Reflexology was bliss. My tickly feet were instantly reassured as they felt a firm yet gentle touch. I relaxed deeply.

The theory of Reflexology is that the practitioner stimulates different reflex points on the hands, feet, face or ears using techniques that send calming messages to the central nervous system from the peripheral nerves. The body responds to these signals by adjusting levels of tension.

This ‘me time’ had my mind feeling clearer and my mood lifting. Lifestyle suggestions encouraged me to move more during my work hours and at home, sitting as ergonomically as I could, taking adequate screen breaks, stretching, oxygenating, eating a more varied and balanced diet, drinking more water. I felt much better.

Reflexology comes under the umbrella of Complementary Therapies which are safe, non-invasive treatments that work well alongside conventional medicine. If you are under the care of a health professional, it is always advisable to check with them before booking an appointment to ensure it is safe for us to work with you.

For more information about Reflexology and the other treatments I provide, check out gentle-steps.co.uk.

Choosing a Reflexologist who belongs to a professional association lets you know that you are in safe hands.

Thanks to all who have followed along. Wishing you all a happy and healthy season. Try to take some ‘you time’, keep hydrated and look after your beautiful self.

Sammy 🌸

23/12/2023

Our brain is a muscle that needs exercise and good nutrition in order to function effectively. Physical exercise and eating ‘brain foods’, such as, sources of omega 3, berries, leafy greens and nuts can help us maintain good brain health as we age.

Brain training can be anything from learning a musical instrument or a different language, quizzing, card/board games or learning new creative activities. A few minutes a day could have us improving our memory function, giving us shorter reaction times and enabling us to change our behavioural patterns.

“Studies show that exercising your brain daily and keeping it stimulated can be critical to reducing your risk of dementia. Giving your brain a challenge forces it to engage in new or rarely-used mental pathways that can prevent or slow the onset of cognitive decline that can lead to dementia such as Alzheimer’s”. .

Writing these posts have been brain gymnastics for me!

22/12/2023

Written by Ersin Ramiz:
“There you go. Sammy smashed it, as she delegated her post for today to me. No need to say anymore except that your family and friends will always be there when you need them most. You just need to get over the hurdle to pluck up the courage to ask. Our closest will do their best to hold you up”.

21/12/2023

Social connection is good for most people. Sharing time together can be just what is needed to help recharge us and to feel connection.

For those who don’t usually like gatherings or people particularly, some connection can be good in small amounts, perhaps a hub, a group, a class, a neighbour.

I definitely go through periods of needing connection and sometimes yearning for solace. Getting the balance right doesn’t always flow, but I do feel connection, whether face to face or online, via the phone or a smile from a stranger, a pat and stroke of a cat or dog, it can be good for me.

In this season of possible solitude, possible mass family gatherings, possible need for hibernation, possible need for connection, do what is right for you and then, when you feel able to, pop your head up out of the parapet, connect.

20/12/2023

Water is life.

Hydrating ourselves helps to maintain our body’s function.

Water converts the food we eat into energy, transports oxygen and nutrients to our cells, helps lubricate our joints, protects and cushions our organs, dilutes waste to be excreted by our bodies and helps us regulate our body’s temperature. Up to 60% of our body is water. Water cleanses us, inside and out, body and mind.

If we experience issues such as tiredness, constipation, headache, joint pain and dry skin and know that our water intake is minimal, hydration is a good first step at helping ourselves and our symptoms.
(Do see your doctor if any symptoms persist).

19/12/2023

Nature is wondrous. It is all around us, outside and inside the concrete jungles of our constructs. Nature can be experienced by all, in some form, whether by sight, sound, scent, texture, taste. Without nature we would not be nourished or have remedies to help us heal. Nourishment also comes from experiencing the many textures and depths of nature; to be able to let our eyes stretch far into the distance at a beautiful tree on top of a hill rather than the screen or device a short distance from our faces. Textures can include sound; the wind whistling through leaves and the sea as it crashes or seeps in and out with the tides. Murmurations, birds in flight, connected and free swirling in miles of sky.

I wasn’t always the best at giving myself breaks in my work. It’s still something I am trying to balance. I zone in. I’m not in motion. Not physically anyway. Before I know it, my bum feels flat, my back, neck and shoulders are aching, my eyes are dry and tired. I feel tired. I make myself go outside. I dress for the weather. I look at the clouds. I feel the rain on my skin. I breathe in the air. I think to myself, “Why did I not do this earlier?” It feels good. I feel refreshed. I have dosed myself with nature. My eyes feel brighter. My mind feels clearer. My heart is pumping and my circulation is warming me up. The colours and textures of the trees, flowers and shrubs soak into my vision. I feel my eyes relaaaaaaax. I take deeper breathes in and then slowly, release the pressures of my ‘to do list’ on my out breath. All this, in just a quick bimble around the block. A change of scenery. Movement. Beauty. Remember to take breaks. Pop your head outside the door. Just a few minutes, or more, if you can. Nature is medicine.

18/12/2023

How do you measure your achievements?

Do you reflect on your achievements?

I asked a group of six people today whether they felt and acknowledged their achievements. Half of them said they celebrated their achievements with pride. The other half said they did not or could not recognise their achievements, unless someone, or maybe six someones reflected their achievements back to them.

Have a think about something that you have achieved. Perhaps it was how well you did your work today or how you felt after completing a course or exam. It could have been the fact that you got up and got dressed today or that you got out of the house for the first time in a while.

Achievements come in all shapes and sizes. They are ours nonetheless. If they don’t come easily to you, try to celebrate just one this week or month. It’s yours. You did great!

17/12/2023

Some of us have a tendency to negative self-talk or be critical of ourselves. If this resonates, ask yourself, would we say those words to someone else? Probably not. Why then would we say such things to ourselves?

The root causes are varied. Harsh words may have been said to us in our early years, we may have feelings of low self-confidence and/or have unhealed emotional scars from events that happened to us. Hormonal imbalances may also have an influence on how we see and speak to ourselves. Whatever the reasons, it is possible to begin changing with a combination of mindfulness and self-compassion.

Once we make the decision to speak more kindly to ourselves, we can practice catching the negative words as they form, hold them in the air for a moment, think of the exact opposite word and say that to ourselves instead. How might that make us feel? Possibly heaps better, especially over time. Yes, I’m going to say it again, it is a practice. Transforming negative self-talk into positive self-talk is a gentle step in the direction of self-compassion and this is a giant step towards positive change.

16/12/2023

A few examples that highlight the need to set healthy boundaries are: rarely saying no, taking on more than you can handle, apologising for things that aren’t your fault and blaming others for how you feel. Setting healthy boundaries builds healthy relationships and safety by cultivating trust. Clear expectations are made. Your decisions are more likely to be respected.

If setting healthy boundaries is something you would like to work on, know that it is a practice, something that may feel awkward and uncomfortable in the beginning. Persevere, continue to learn about yourself and how you can work through this. “The only people likely to get upset by you setting boundaries are those that benefit from you having none” . Though the practice can feel challenging, it can be really transformative.

The many benefits of setting healthy boundaries include working on strengthening your self-esteem, self-confidence and your resilience - all really empowering. You should begin to feel an increase in your energy levels, decreased stress, improved respect from others and more self-respect.

Setting healthy boundaries promotes autonomy. You may find life feels better managed, leaving you time to do the things that you want to do. All are great champions of self-care.

15/12/2023

I read the leaflet of a qualified fascia-release practitioner many years ago where they described the benefits of ‘stretching luxuriously, like a cat’ on waking, before getting out of bed so that the spine could prepare for standing. I began this practice from that moment on and enjoy feeling the benefits, filling my cells with oxygen, waking up with a bit more bounce and vitality, stretching out the stiffness and drowsiness that sleep can leave.

Yoga is an amazing set of adaptable and changeable movements, slow or flowing. The benefits of yoga for me have included strength, suppleness, muscle toning, flexibility and peace alongside vitality and did I mention STRENGTH? Working with gravity and my body weight, balance, breath and taking the time to be on the mat has had an extraordinary effect on my body and daily life. It is a moving meditation for me, providing me with more pockets of calm and pockets full of health benefits.

If you don’t already, incorporating stretching/yoga into your daily routine could be easier than you think. Try turning reaching for the tin or jar high up in your kitchen cupboard, dusting or cleaning the windows, pruning the plants in your garden or lifting a child into core engagement and stretching.

Whether you are a luxuriously stretching cat, a Yogi, or not, see how you can incorporate stretching into your day and how that stretch leaves you feeling.

14/12/2023

Mindfulness meditation - what does it mean? You sit, you feel, you acknowledge. It can involve breathing methods, such as feeling where the air touches your skin as it enters your body. It can involve guided imagery. The practice of mindfulness meditation is another tool that can bring us a sense of relaxation. Knots and muscle tension can melt away. ‘Mr Messy’ minds can smooth out.

“Not for me!”, I hear you say. Just closing your eyes and doing nothing at all for a few minutes, is mindfulness meditation. Doing that sitting on the bus, while all around you is full-on hectic, is mindfulness meditation. Just a minute of quiet time, is mindfulness meditation. Time manage that by trying it for minute or two while sitting on the loo or while you wait for the train. Let the thoughts or sensations come up. Let them go like bubbles floating away.

I am a fidget. My thoughts can run amok. It matters not. I find it helps to name the thing, “thought”, “sensation”. Before I know it, I have given myself a little of pocket calm and that can be enough to help power me through the day. Sitting with others adds a community energy to the experience. It turns out I’m not the only fidget and it wasn’t just my foot that got pins and needles. I am human. We are human.

I like to start sessions with guided deep breathing. Clients relax deeply before we begin, enabling their bodies and minds to accept the nutrients of the treatment fully, amplifying the benefits.

13/12/2023

The topic today is another one I am actively trying to do. It is scientifically proven that journalling can help improve our mood and control our symptoms. Writing the words down, pen on paper, has been proven to be more effective than tapping the words onto a digital device. However, if a digital device works better for you, then a brain dump of the key words are going to be effective too. Describing the feeling of how an incident, argument or somebody’s words or actions made us feel, helps to get them out of our selves, out of our cells.

Neurologically, journalling helps cool our brain down. Whether writing with a flowing ink pen in a beautiful notebook or on a scrap of paper with a pencil, try writing those words out. Note how you feel before the exercise. Note how you feel afterwards. If you don’t want to keep the words you have written, perhaps *burn them and let the ashes blow away in the wind, out into the sea or bury them in the ground.
*Caution: taking care to do this safely.
*Not advisable if you are a young person.

By journalling, you will be able to track what’s going on, highlighting any worries, fears or symptoms. If journalling brings up emotions that you find hard to deal with, speak to a friend or relative or call a helpline or your therapist. Don’t be afraid to ask for help.

12/12/2023

It is true for me that when ‘stuff’ starts to pile up I feel hemmed in and overwhelmed. I tend not to prioritise a declutter until it makes me feel uncomfortable. Then I put time aside, decide where I am going to start and work my way through methodically. What do I keep, what do I keep and mend, what do I give away? I get a lot of my clothes from charity shops. This is stuff I usually keep. I wonder whether the Universe has me buy unsuitable things from shops so that it can go to someone else who would benefit. That is my focus when I declutter. Who it might benefit. And along with those, is me. It’s well known that when we declutter our physical spaces, it helps create space within us. The space created can feel like a breath of fresh air, may encourage the muse for us to be creative or just to be still and enjoy that space.

I recently met a professional declutterer. I hadn’t realised that was a thing. They turned what became their passion into their work. So if you’re in need of decluttering and want some help with that, look up your local declutterer!

11/12/2023

There may be times in life when you don’t feel like laughing. It can be hard to keep your humour. Life can be serious. Life can be tough. Hormones dip. Mood can dip. Illness or the loss of a loved one, especially at a time of year known for gathering together, may have you hibernating and staying away. Listen to your body, take care of yourself, do what is right for you. When you are ready for a lift, try reading a book, watching a film/reel/video, call up or spend time with someone or people you know will have you laughing out loud.

The science of laughter: Even just seeing or hearing laughter can cause a reduction in the stress hormone cortisol, strengthening our immunity by boosting infection-fighting antibodies. When we laugh, ‘feel good’ chemicals called endorphins are released. These help spark feelings of joy, lowering the sensation of physical pain and relaxing our blood vessels, loosening emotional and physical tension in our bodies. So when you can, laugh often, chuckle, giggle, guffaw, chortle.

10/12/2023

I’ve got to admit, self-care was the last thing I thought I needed. The saying comes up again, how can you give from an empty cup? What is it that you are giving if your energy reserves are low, if you’re not fully charged and rested? Depletion, exhaustion, stress. Then the symptoms of these start to arise, which could be anything from headaches and muscle tension to dips in your emotional health, pain and illness.

A kind locum GP wrote this down for me on the back of an appointment card ‘R.E.S.T.’ and went on to say it stood for Rest. Exercise. Socialise. Time. I took that card away, took some time out, this gave me some space in my mind to decide what it was I needed to do to get out of pain. That was the most valuable golden nugget for me at that time. I still have that card as a reminder.

Balance is learning how to make space and time to recharge, in whatever way works for you. You may enjoy reading, kite flying, walking in nature, writing, singing, taking a bath, meditating, running, having a massage or energy treatment. These little pockets of ‘you time’ can leave you with an immense feeling of fullness, of feeling recharged and more powered up to get back out there to do what it is that you do.

09/12/2023

Positive visualisation can be anything from daydreaming at your desk, writing a list of what you want in life, to getting out your craft supplies and magazines, sticking words and images to a piece of card. The point is that you would imagine or see the list or vision board as often as possible. You may imagine changing your career or moving to another town, city or country, for better health, to thinking globally; for peace, equality, solutions to single use plastics and other forms of pollution, wars, saving the bees, trees and oceans. Visualising and focusing that we are already there, happy, well, successful, peaceful, equal, is what causes the shift. Visualising positive change is one of the small things we CAN do to begin to effect change.

08/12/2023

From the youngest age, my mum was teaching me to read. She tells me she realised I had memorised my first book and that I had had delays with my reading and speech. But once I’d got it, I was away and living and breathing books. The library was somewhere I could spend hours immersed. Books have been an escape, helped me live vicariously in different cultures, sample tasty cuisine, been a source of social history and learning. Latterly books have enabled me to change career and help me get on top of my health and wellbeing. Whether digital, audio or classic paper, dive into a book and allow it to take you away for a wee while.

07/12/2023

Power naps have always been challenging for me. Too long and I feel hungover. Too little and I feel frustrated that I didn’t have a power nap. I found switching off and tuning out for a while, with the intention to rest, was better than knowing I was unlikely to nap when I needed one. Ploughing on when our reserves are low takes us to the saying, we can’t give from an empty cup. Doing so over-extends our energies, leaving us in a heap on the floor or unable to care for others, perhaps making us more susceptible to colds and viruses. And who knew?… sleep banking is a thing! Rest and naps are the new all night party. Rock and roll 🤘🏽😄

06/12/2023

For those who walk and for those who wheel… Have you ever gone out and realised you reached your destination without recalling the route or the scenery you passed? I spent years looking down. Couldn’t find my way out of places because the signs were above my head. Look up, look left and right, look not just at the ground or into your mobile phone. Soak up your surroundings. Did you notice the late blooms on a rose bush? Did you stop to smell them? Did you notice a cat watching you through a window or a small child waving? Perhaps you caught sight of a shooting star or an ice crystal aura around the moon or the sound of a passing car that played a tune that reminds you of the summer months. What is your pace? Are you speeding along or is it leisurely? However you are moving through life, look up and breathe in to catch little wonders ✨

05/12/2023

Do you sometimes look in the mirror and find it hard to see the beautiful human that you are? Perhaps you have felt judged and this has stuck, leaving you with negative feelings about yourself. What is the narrative of your self talk? Whatever your perceived differences or abilities, be gentle with yourself.

Positive change comes from inside us. Talk to someone about how you are feeling, check out body positive ambassadors or perhaps find self-help podcasts, workshops or books that raise you up. Until I experienced my first complementary therapy treatment, I am not sure I spent much time on myself at all. From there I found that each person, podcast, book, workshop and session helped me make positive changes in my thoughts and my actions, as well as my reactions, especially to myself in the mirror. The process is illuminating and validating.

04/12/2023

While it is important for many to stay on top of global news and issues, in these times of 24/7 information it becomes equally important to not get so saturated that it affects your wellbeing. Taking a break, some space and distance, can help us get more perspective. Recharge yourself with new energy and strengthened resilience. For change makers around the world, perhaps that break away will allow you time to refocus on the things you can do, rather than become overwhelmed by what you cannot.

03/12/2023

It is said that we carry resentment like heavy stones in our pockets. The weight of these can lead to illness in many forms.

Wanting to help my body get back into balance meant working on my mind too. Reading self help books and going to meditation sits were a good start. I learned the beautiful practice of the Metta Bhavana, the development of loving kindness. However, my body was not catching up and was stuck in fight/flight/freeze, still reactive to situations, triggers, people. I came across different therapies in order to try to integrate the past. The operative word here is ‘practice’ and I’m still doing that. It seems we get to these points in time when we are ready.

If you want to do something like this for yourself but aren’t ready yet, try the books or guided meditation, walk in nature, dance or write, sketch or experience sound baths, sing in choirs or seek out a therapeutic practitioner whether a talking therapy or Reiki, EFT or hypnotherapy. Find something that works for you.

02/12/2023

The simple act of taking a slow, deep breath can help de-stress and calm the central nervous system. Bringing that breath in up to the top of your head and wooshing it out through the soles of your feet into the ground, this is how I like to start treatments for the people I work with.

Try this three times, slowing the breath down on each breath in, even slower on each breath out. Notice where the breath comes into the body. Is it through your belly, your chest, your shoulders area? If it is at shoulder level, try to lower the breath to somewhere between the belly and the chest.