Often, when we are stressed out or in anxious mind, we can easily overlook what is going on for us physically. The overthinking becomes all consuming. The ruminating mind battles to find solutions, a way out. The multi-directional thought processes, for some can become unbearable. Neurologically, our central nervous system is in overdrive, it cannot get a break. Within our brains, this is our amygdala where we process emotions firing on all cylinders. The frontal lobe, where we find logic has been dampened or even shut down, hence why we feel so anxious. At its worst case, this can lead to debilitating panic attacks. This is why simple breathing techniques can help us reconnect to calming the central nervous system. Just three deep breaths can have an immensely grounding effect. What we do know is that self-care and tuning into somatic or bodily responses to stress and anxiety can be the perfect antidote. In the below blog, Holistic Therapist/Mentor, Kayleigh Hawkins explains how hot stone massage is just one of many options to tune into our bodies, alleviating the overthinking mind, physical strains and stresses of everyday life. Over to Kayleigh… Firstly let's look at stressors, you may not be able to control the stressors, but you can control how you react to them! One of the best ways to get in the right mindset to tackle your stressors head-on is by focusing on your internal and external wellness. Some of the most helpful self-care strategies are things that we can look forward to doing, such as booking a hot stone massage. A hot stone massage is the ultimate “treat yourself” moment that offers relaxation by using massage and heat therapy to calm your nervous system and jumpstart mental and physical healing. Ready to book the ultimate “ahhhhhh” moment? Here’s everything you need to know before you book a hot stone massage. What is a Hot Stone Massage? A hot stone massage is a massage in which the massage therapist places smooth, hot stones on your back. These stones provide heat therapy to the muscles, which can help reduce tension and pain. The stones used in hot stone massage are typically basalt, volcanic rock that is usually high in iron, which allows them to absorb heat. The placement of the stones during a hot stone massage will depend on the muscles and tissues that are being worked on. For example, if you have lower back pain, the masseuse may place the hot stones along your spine. The technique that the massage therapist uses with the hot stones will depend on your specific needs. Therapists often use circular movements, kneading, long strokes, and vibrations. Why Get a Hot Stone Massage? Hot stone massage can relieve pain and tension in your muscles due to the combination of massage therapy and heat. Heat is often recommended as a way to treat achy muscles. Applying heat to an area of the body helps increase blood flow to that spot, which improves healing. People that regularly book hot stone massages may: Sleep better Decrease their stress and anxiety levels Loosen tight or sore muscles Improve blood circulation Relieve symptoms of arthritis Reduce pain and inflammation Increase metabolism How to Prepare for Hot Stone Massage It is important to make sure you are well hydrated both before and after your session. It is also advised not to eat any large meals prior to your appointment. Dress comfortably. Need help booking a relaxing hot stone massage Check out Just Breathe Therapies

Image via Pexels Why Gender Matters in the Weight Loss Battle Women may find it frustrating that they lose weight slower than men. The leading cause of this phenomenon is that men are generally larger and have more muscle mass than women. In addition, with the spike in progesterone usually in the lead up to menstruation, a woman will often consume more calories, resulting in weight gain of up to 10 pounds a year. Women also produce 15 to 20 times less testosterone than men, a hormone that burns fat. It is important to understand the differences between women and men and how those differences affect weight loss. RT Counselling offers these points to keep in mind. Understand Your Risk Women and men are more susceptible to different health conditions. Furthermore, women are more vulnerable to depression and osteoporosis than men. That said, we are seeing a rise in men coming forward and being more open with admitting depression, largely due to a wider acceptance amongst society that it is okay to talk about mental health issues. Men too have body conscious issues, particularly in what is deemed attractive as the fit, body building male. Likewise, in fashion, the media and press an increase in disordered eating has been seen in men and women portraying thinness as somehow more attractive than a normal, healthy body shape. Industries like dance, ballet, media and even sport can lead to disordered eating and self-loathing, with often tragic consequences. Gender profiling or stereotyping further complicates how we perceive ourselves. We must embrace choice that people can identify with or feel more comfortable in any gender or body type. More frequently people are being referred to as male bodied or female bodied so that this encompasses people who are trans or identify to another gender than they were ‘assigned at birth’. Body dysmorphia a psychological condition whereby the person literally sees there body as bigger, or thinner than it actually is, can be a crippling form of self-deprecating thoughts. Therefore, whatever gender you identify as, looking for ways to control your weight, adopt a preventative lifestyle for these concerns through diet, exercise, and stress-free living. Document Your Journey and Reset Your Eating Habits Meeting weight loss goals is more than maintaining a healthy diet. You should also be keeping a weight journal that notes your daily diet, emotional state, and aspirations. Set specific, attainable, and relevant expectations. Additionally, your goals should have measurable and time-limited objectives. Finally, mindful eating helps you enjoy your cuisine and makes you feel full sooner. Mindful eating involves: • Eating in a space with no distractions such as a television • Eating slowly • Focusing on the flavors and textures of your meal. • Drinking sufficient water Get Your Exercise Exercise is a component of weight loss that relieves stress and gets the body more muscular and toned. It releases endorphins and dopamine the natural happy drug we produce in the brain – win, win! For example, Pilates strengthens and lengthens your muscles while toning them. It achieves this through isometric training . As a result, doing Pilates reduces stress, stimulates weight loss, and increases energy. Some other widely available options you might consider are yoga, swimming, and hiking. Even walking regularly makes a difference. Use a map of your community to map out the best walking routes . Taking a 30-minute walk every day can be a significant boon to your overall health. Relieve Stress by Making Your Home Inspirational Living stress-free requires a healthy diet, quality sleep, and exercise. If you're not motivated to stay healthy, one helpful way to get back on track is to create a pleasant home environment. Do some decluttering, open your blinds, and add some houseplants . A little greenery can go a long way to making you feel better, and if you don’t have a green thumb, there are plenty of online resources to help you get a handle on keeping them happy and healthy. A change of scene can also help. Get outside and enjoy nature and sunshine, strolling in local parks or through your neighborhood. Design Your Home Office for Less Stress. Create a space with good natural lighting if you have a home office. When you don't have natural light, use full-spectrum light bulbs, which simulate natural light, reduce eye strain, and improve mental health. This type of light bulb also benefits indoor plants, which can likewise reduce stress. Additional tips to create a stress-free home office include decluttering your workspace and creating a storage system for files and documents. Organize Your Mind Organizing your living space and office will make you more comfortable, thus reducing stress. People can freeze up mentally in a cluttered space, so you can use stylish containers to store items that don't mesh with the room's design, such as toys, magazines, and important papers. Watching fish in an aquarium is sometimes hypnotizing and can take your mind away from your troubles . In addition, aquariums promote mental health, and senior living centers use them for Alzheimer's patients. Alternatively, hang pleasant and positive art or photographs. Reuben is a qualified Hypnotherapist and can help motivate you with weight management ro weight loss. You can find out more about how Hypnotherapy aids weight management here - Next Chapter Therapies. Organize Your Medical Files Keeping your medical files and documents organized is essential for maintaining your health and ensuring effective communication with healthcare providers. When it comes to sharing these important files with doctors, it's often more convenient to use PDFs rather than Microsoft Word, Excel, or PowerPoint files. PDFs are widely accepted and easier to view across different platforms. To enhance the ease of handling these files, you can use an online tool that allows you to manipulate, edit, and even rotate the orientation of your PDF . This can be especially useful if you have scanned documents that need adjusting. With these tools, you can simply drag and drop your files into the platform to edit them. This functionality ensures that your medical documents are not only well-organized but also readily accessible and presentable whenever you need to share them with healthcare professionals.  Eat Better, Move More, and Don't Stress To help prevent severe health conditions, maintain a balanced lifestyle that includes exercise, proper nutrition, and stress management. Use these tips while keeping the specific needs of women in mind to help guide you on the path to a healthy future. Therapy offers an important step in discovering the world around us and finding our place in it. For some people, coming to therapy is a big step. It can take courage to identify a need to heal, recover or progress. RT Counselling’s approach aims to ensure that you feel safe in the knowledge that you can trust the therapeutic process. Reuben holds these same values highly in his approach to Hypnotherapy. Why not get in touch today for a free no obligation consultation to discuss your specific needs: Hypnotherapy Contact RT Counselling Contact