Sandra Dumas wellness

06/03/2026

I’m really looking forward to being part of this Women’s Day event on Sunday at The Plant Room orgnised by Jen. This promises to be a fantastic day.

I’ll be guiding a gentle Health Compass session — a relaxed and reflective moment to pause and explore the different areas of life that support our wellbeing.

Health is rarely about just one thing.
Often it’s the small everyday habits, our energy, our environment, and the support around us that shape how we feel.

Together we’ll look at where things might already be working well and where a small, kind step could support you.

✨ Unlock a healthier, happier you — one gentle step at a time.

🕛 Sunday 12 March – 12:00 No need to book. Free to attend.
No experience needed – just come as you are.

05/03/2026

Feeling like your body is present but your mind is three steps ahead? You’re not alone.

My new newsletter is out tomorrow with some gentle ways to settle your nervous system and manage your energy this month.
Once a month I share a short newsletter with calm, practical insights about energy, stress, pain and sustainable wellbeing.

Join my Monthly Health Pause — gentle reflections and practical tools for sustainable wellbeing.
https://tr.ee/ijJUyJe8Ju

04/03/2026

The last 2 days have felt like Spring... finally!
With this sunshine, you’d think we’d all feel full of energy… right?

But in the last few days, I’ve had a couple of conversations with mums and there is a recurrent phrase “I didn’t realise how tired I was until I stopped.”

And I hear that a lot in holistic therapies and health coaching.

We get so used to pushing through, holding everything together
Tension becomes normal, exhaustion becomes background noise.... a bit like a dimmer switch staying on all the time ..

This very often gets missed until it is too late.

So here’s a gentle check-in for today:

Are you
A) Energised?
B) Getting by?
C) Quietly exhausted ?

And depending on where you are, maybe try one small shift:

If you feel… --------------------You might try…
Foggy ------------------------------5 minutes outside in natural light
Tense ------------------------------3 slow breaths, longer on the exhale
Flat ------------------------------A short walk, even just around the block
Overstimulated -----------------10 minutes without your phone
Drained -------------------------Asking yourself: what can wait until tomorrow?

Nothing drastic.
Just small adjustments before burnout becomes your baseline.

Awareness first. Then one tiny step.

I’m curious — do you tend to notice when you need a pause, or only once you’ve already pushed past it?

Which one might you try today?

01/03/2026

We did a walk today on Bodmin Moor was beautiful despite the weather. It was windy and foggy — the kind of weather where you really feel it on your face.
I’ve always loved that feeling. The wind on your cheeks, and then when it settles, that warm glow afterwards. It makes me feel awake and present.
Nature has that effect on me. Even when it’s wild, it feels calming.
I have been thinking lately that I’m fitter in my 50s than I was in my 40s.
And not because I’ve been stricter or more disciplined.
I’ve actually stopped dieting.
I eat more than I used to — but my food is more nourishing.
I pay attention to what triggers my nervous system and what helps it settle.
And I try to add in more things that support me, especially before a busy week.
The change has been gradual and it is definitely a journey, just learning what works for me.
I’m learning that feeling strong isn’t about doing more.
It’s about understanding what supports you — and giving yourself permission to honour that.

28/02/2026

Travel can be beautiful and still be overwhelming.
Airports are bright, loud, rushed spaces. Add disrupted sleep, packing, pressure to be “on”, and it’s not surprising your body shifts into alert.
Pause
In through your nose, out through your mouth, a little longer.

The nervous system responds strongly to the out-breath.
Let your breath carry you through it.
Follow for grounded, nervous-system aware health support.

26/02/2026

Last Wednesday I went to a cooking workshop with Zero Waste Kitchen Sustainable Bude and Ali from Cooksimplycook— partly to support a local project, partly because I love the idea of reducing waste… and partly because I wanted to spend an evening around like-minded people.

It ended up being far more nourishing than I expected.

We cooked simple, delicious food (including a potato crust quiche that’s perfect if you’re gluten-free ). Nothing fancy. Just good ingredients used well.

But what stayed with me most wasn’t the recipes — it was the feeling in the room.

People in their 20s through to their 60s, all chopping, stirring, laughing, then sitting down to eat together. It felt calm, connected with a positive energy.

In places known as the Blue Zones, shared meals and strong community ties are part of everyday life — and they’re strongly linked with long-term health.

Wellbeing isn’t always about doing more.

Sometimes it’s:
– simple food
– shared tables
– being part of something
– letting someone else lead for the evening

Health doesn’t have to be complicated. Sometimes it’s as simple as good food, shared laughter, and slowing down long enough to enjoy it. And that positive feeling lasting for days.

24/02/2026

A lot of people ask me what is health coaching exactly?

Health coaching isn’t about being told what to do.And it’s not a replacement for medical care.

It’s something gently different.

While doctors diagnose and prescribe, a professional health coach works alongside you — helping you make sense of your health in the context of your real life.

If you’re juggling work, family, responsibilities, and your own wellbeing always comes last…
If you feel overwhelmed but know something needs to shift…
If you’re tired of “quick fixes” that don’t last…
If your real life feels full and you don't know how you can fit in one more thing

Health coaching focuses on:

• Small, sustainable habits (not dramatic overhauls)
• Behaviour change that honours your energy and capacity
• Exploring the emotional and practical barriers that get in the way
• Creating space to clarify what actually matters to you right now

You lead and I am on your side, providing structure, reflection, accountability and evidence-informed guidance.

And professional registration matters. UK & International Health Coaching Association

Because the title “health coach” isn’t regulated. Working with a registered professional means:
• Robust training
• Ethical framework and supervision
• Clear scope of practice
• Safe professional boundaries

Change doesn’t need pressure. It needs the right support.

If you’re feeling stretched thin and unsure where to start, we don’t have to fix everything at once.

You’re welcome to message me to explore whether health coaching could support you or book a free discovery call on https://calendly.com/sandradumaswellness/30min

21/02/2026

We don’t always need a big reset.
Sometimes regulation looks like slowing your steps.
Feeling your feet on the floor.
Letting something gentle meet you.

If you’ve felt stressed and tired lately, this is your reminder that small pockets of calm count.

21/02/2026

We don’t need to criticise the system to acknowledge its limits.
GPs are working within significant time pressures.
But sustainable health rarely happens in ten minutes.
The space between appointments matters.
That’s where behaviour change, confidence, and steady support live.
This is where health coaching comes in.
I’m proud to be a UKIHCA-registered Health Coach, working alongside medical care — not instead of it.
If you’re curious about how this supports both patients and the wider system, find out more in the post below.
UK & International Health Coaching Association

𝐒𝐢𝐜𝐤 𝐜𝐚𝐫𝐞 𝐜𝐚𝐧’𝐭 𝐝𝐨 𝐰𝐡𝐚𝐭 𝐢𝐭 𝐰𝐚𝐬𝐧’𝐭 𝐝𝐞𝐬𝐢𝐠𝐧𝐞𝐝 𝐭𝐨 𝐝𝐨.

GPs are not failing patients.
Hospitals are not underperforming.

They are doing exactly what they were designed to do:

➡️ Diagnose
➡️ Prescribe
➡️ Treat

But modern health challenges don’t fit neatly into 10-minute appointments.

Patients need:

• time to talk
• support to change habits
• accountability
• confidence
• help navigating complexity

That’s not “extra”. That’s essential.

👉 UKIHCA-Registered Health Coaches don’t replace medical care - they relieve pressure on it by supporting people between appointments.

When people are supported to manage their health day-to-day, the system breathes again.

This is not radical. It’s realistic.

👉 UKIHCA Registered Health Coaches are professionally qualified, regulated and evidence-based — and they work with you, not on you.

Down load your copy now:https://www.ukihca.com/images/Take-the-Lead-on-Your-Health---A-Guide.pdf

18/02/2026

Do you often feel exhausted but simply can’t relax?

You’re tired… but sleep doesn’t come easily.
You end up watching something half-heartedly while scrolling on your phone.
Your body feels drained, but your mind won’t fully switch off.

This is known as “wired and tired.”

It isn’t a discipline issue.

When the nervous system has been under stress for a while, it can stay subtly switched on. The body remains on alert. Sleep becomes lighter. Rest doesn’t feel restorative.

Pushing through rarely helps.

The shift isn’t intensity. It’s regulation.

Small, consistent signals of safety can change more than willpower ever will.

If this feels like your pattern, you don’t have to navigate it alone.
Book a free discovery call ( link below) and we’ll map out what your nervous system might need next.
👉https://calendly.com/sandradumaswellness/30min




Digital Peninsula Network

16/02/2026

Ever feel exhausted… but unable to properly rest?
That wired and tired feeling is often a nervous system pattern — not a lack of discipline.
When the body stays in a subtle stress response for long periods, switching off becomes difficult.
The shift isn’t about doing more.
It’s about helping the body feel safe again.
Start small. Regulation over productivity.
Save this for when you need it.

16/02/2026

Ever feel exhausted… but unable to properly rest?
That wired and tired feeling is often a nervous system pattern — not a lack of discipline.
When the body stays in a subtle stress response for long periods, switching off becomes difficult.
The shift isn’t about doing more.
It’s about helping the body feel safe again.
Start small. Regulation over productivity.
Save this for when you need it.