Sandra Dumas wellness

03/12/2025

Most people don’t realise how much stress, poor sleep, not eating enough and constant overwhelm slowly drain their energy. They just know they’re tired — not the kind of tired a nap fixes, but the deep, heavy kind that makes everyday life feel harder than it should.
For many, this exhaustion turns into pain, tension, burnout, or a sense of losing themselves along the way.

I’ve have been there myself and this is why I love to support people who feel trapped in that cycle.

My approach is simple and very human: I help you understand what your body is trying to tell you. I guide you through the stress–fatigue connection, show you how to support your nervous system, and teach you how to rebuild resilience slowly and naturally — without pressure, without perfection, and without judgement.

My work is gentle but powerful. It’s about learning to rest properly, to sleep deeply, and to listen to the body instead of fighting it. It’s about creating space for recovery, so energy can return in a sustainable way.

Most of all, it’s about helping you feel like yourself again.
More grounded. More resilient. Happier.

So if you are overwhelmed, stressed-out, or burned out — if you know something needs to change but you do not know where to start. I walk with you step by step, helping you build a healthier, calmer life and helping you regain your sparkle.

Book your free discovery call today.
https://calendly.com/sandradumaswellness/30min
We’ll take a few minutes to talk through what’s going on and what could help you feel better — naturally, calmly, and without overwhelm.

You deserve to feel more at ease in your own body. And you don’t have to figure it out alone.

03/12/2025

The Christmas period can be pretty tough!!
It can be hard to go to work, and a difficult time to think about returning to work, especially if you're struggling with your mental health.
If you're feeling low you can access support at ⬇️

https://www.talkworks.dpt.nhs.uk/blog/staying-well-over-christmas

https://www.devonmind.com/news/2024-12-05/mental-health-at-christmas

30/11/2025

I'm heading back to Cornwall after a wonderful weekend in London visiting our oldest daughter, Morgane. She always plans new activities or places for us to visit , and this time was no different.

From the magic of the Christmas lights at Kew Gardens, to the emotion and sheer power of Les Misérables (my Victor Hugo all-time favourite), to wandering through Christmas and flower markets… And in between it all, we managed to have some quieter pockets of time, which I needed to avoid my senses to be overwhelmed.
My head is full of good memories, and I’m ready for a busy week ahead — and it’ll feel lovely to settle back into the calm of home and the outdoors again.

29/11/2025

21/11/2025

We’re coming to the end of Self-Care Week… and at the same time Christmas fairs have officially started, which means the festive countdown is ON.
I’ve already had several clients ask if I’ve finished my Christmas shopping.
Spoiler alert: I haven’t even started. Not even one tiny gift. Not even an idea. 😅

But honestly… this is exactly why I love talking about BALANCE in November.
We’re not in full December chaos yet. There’s still space.
Still time to take a breath, to get ahead of the curve before the “so much to do” season sweeps us up.

And when we talk about Work / Life Balance, it’s not about perfect scheduling or colour-coded calendars ( although I do love lists and colours). It’s more like a rhythm — something that changes depending on your energy, life phase, family, work, health, and yes… the month of the year.

This is the moment to pause and notice where your time and energy are really going.
A quick weekly check-in can work wonders:
✨ How much of my week is work / caring?
✨ How much is connection?
✨ How much is rest?
✨ How much is fun or creativity with zero “productivity” attached?

Most people realise they’re resting far less than they thought.

And then there’s the sneaky balance-killer this time of year: social media pressure.
Those perfect-looking celebrations online can make us feel behind, not-enough, or like we should be doing more.
(Trust me, I fall into this trap too!)

So here’s your November tool:
The Seasonal Celebration Check-In
Use it anytime comparison tries to run the show.

✨What sounds good to me — not what looks impressive online?
✨What am I not seeing behind their photos?
✨Am I disappointed I’m not doing more… or that I’m not posting more?
✨What would make this feel good in my season of life?

Because the best celebration is the one that fits your energy — not the most elaborate one.

And if you’d like support finding more balance, energy, or steadiness before December arrives, I’m here.
Book a FREE phone chat with me
https://calendly.com/sandradumaswellness/30min
We’ll look at what you need this season, gently and realistically.

19/11/2025

We often think self-care is something we’ll “fit in later”… but the truth is, our mind and body work best when we give them steady, simple care every day.

Holistic therapies help calm the nervous system, release tension and bring the body back into balance — and your daily habits do the rest. Every stretch, nourishing meal, glass of water, early night, mindful pause… it all adds up. Small steps really do create big shifts.

A few easy ways to reconnect with yourself today:
• Slow down for a proper break — even 5 minutes counts
• Move your body in a way that feels good
• Put your phone down and breathe
• Notice what your body is trying to tell you
• Choose one nourishing thing and commit to it

If you want a little structure and gentle encouragement, you’re welcome to join my free 30-Day Self-Care Challenge — it’s full of simple, doable daily prompts that support both mind and body.
https://dashboard.mailerlite.com/forms/973038/123785308557805259/share

Have a beautiful week.

16/11/2025

We had such a lovely Pain Café session this month . Cake was provided by Berries Community Cafe and thoroughly enjoyed.

Laura from NEA came along and shared some brilliant information that everyone found useful. After that, we moved into a topic the group had specifically asked for: communication.

This turned into one of our best conversations so far.
Living with chronic pain, or long-term health conditions can make communication feel complicated — for the person living with it and for the people who care about them. Most of us were never taught how to talk about pain or any other mental or physical health conditions, or even how to respond when someone shares how they really feel.

💬 Some honest thoughts shared during the session:
• “Sometimes people are too protective — I don’t always need that.”
• “My pain isn’t visible, so people don’t understand.”
• “I don’t always know what I expect people to say.”
• “I keep things to myself because there’s too much to explain.”
• “Pain, depression is so unpredictable — fine in the morning, struggling by lunchtime.”

We also talked about what helps:

🌼 Helpful things to hear:
• “How can I help you best today?”
• “I’m here to listen — no fixing, unless you ask.”
• “Do you want to talk about it, or just have some company?”

🌼 Helpful things to say to your firends or loved ones:
• “When my pain is bad, I need more listening and less problem-solving.”
• “This is my limit today — it might change tomorrow.”
• “I want this conversation, just not right now.”

The group agreed on something really important: You don’t have to justify your pain or difficulties to anyone.

We finished up with some gentle relaxation, and the whole room felt calmer.

A big thank-you to Vicky from Coast & Country Primary Care Network for helping the session run so smoothly — couldn’t have done it without her and of course to everyone at Neetside Community Centre for having us .
So 2 key things to remember:
Sometimes the most supportive thing we can offer isn’t advice… it’s simply listening.
And it is OK to ask for help .
Cornwall & Devon Pain Cafes

10/11/2025

Next Pain Cafe is this Thursday 13th of November at Neetside Community Centre 10-12.
This week we’re exploring how to talk about pain in a calmer, clearer way… especially with family + friends.
So many people feel either over-protected or dismissed — and it often leaves us frustrated.
Let’s look at how we can share in a constructive way.

We’ll also be joined by Laura from National Energy Action
Laura will be sharing simple tips to save energy this winter, how to speak to your supplier if you need support, what to do if you’re in energy debt, and where to find grants + funding to help you stay warm and well.

Everyone welcome. No need to pre-book and it is free.
Coast & Country Primary Care Network Cornwall & Devon Pain Cafes

09/11/2025

I love this season for all the different squash we get to cook with. Winter squash is such a nourishing staple in colder months — full of vitamin A, C + B6, minerals like potassium + magnesium, great fiber and tons of antioxidants. It’s one of those foods that feels grounding, comforting… and actually supports your nervous system + immune system at the same time.
And I love chestnuts.
Chestnuts are rich in healthy carbs, fiber, vitamin C + B vitamins, potassium, copper, magnesium. They’re naturally lower in fat than most nuts and full of beautiful antioxidants.

Where I grew up in region Rhone-Alpes, in Ardèche chestnuts are very abundant and are used in Cakes, flour, crème de marron, roasted by the fire… In the farming community they were added into soups to make them more sustaining for long working days.
It still brings me back to my grandparents’ farm where we used to go on long walks to collect chestnuts and then eat them at dinner. I’ve kept that tradition with my girls and although we don't find enough chestnut to pick up we look for them in markets and supermarkets.

Autumn never feels complete if I don’t have at least one soup with chestnuts in it !

Do you eat chestnuts?
Do you have a dish that is deeply linked to your childhood or a season that you still make today?

08/11/2025

I made the most of the beautiful weather today.We found a new walk around Bossiney, St Nectan Glen and Rocky Valley… woods, waterfalls + coastal path all in one. Perfect combo for me.

I honestly love walking… it clears my mind instantly. It costs nothing. And it supports your mood, your joints, your sleep and your nervous system without you even trying.

What about you… Did you manage to get outside today or enjoy the milder temps at all?

05/11/2025

We talk a lot about reducing stress… but the real truth is… you can’t avoid stress.
Life will always have stressful moments — exams… interviews… a flight delay… running late… difficult conversations. This type of stress is short, acute and is actually normal for the body to move through.

What actually creates most of the long term damage is CHRONIC STRESS— the stress you wake up with every day, the stress that never switches off, the stress you carry in your muscles/Nervous System even when nothing “bad” is actually happening right now. That drip drip constant state is what wrecks hormones, energy, gut health, immune function… and in so many people leads to flare up of existing conditions and burnout.

So the goal is not to live stress-free…but to build RESILIENCE so stress doesn’t own you.

Resilience is literally your capacity to come back down and regulate again.

Some simple ways you can start building resilience daily:

🌱slow breathing + longer exhales
🌱daily gentle movement (even 10 mins)
🌱morning light to boost your circadian rhythm
🌱actually having boundaries (yes this counts)
🌱nourishing whole food
🌱prioritising recovery + rest BEFORE you’re burnt out
🌱regulating your nervous system throughout the day instead of only when you crash

Your body can learn safety again. It can heal. Resilience is a skill — not a personality trait. Which means you can build it and strenghten it.

And this is exactly where holistic treatments + nervous system focused coaching can make such a huge difference — you don’t have to do this alone.
If you’d like support building resilience in a more natural way — message me and we can talk about what this could look like for you.

Happy Stress Awareness Day
Let’s stop trying to avoid stress… and instead learn how to thrive through it.

02/11/2025

Thought of your group Steve wellness warriors. So glad to see mentalities are changing. 😊