0868968409 yvonne@justbe.ie
How I manage my Mental and Emotional wellbeing

How I manage my Mental and Emotional wellbeing

Mental & Emotional Health

So October was Mental Health month and we all go through hard times and some of you will know I’ve had my share.  So how do I cope when the going gets though and practice how to #justbe?  Here are my top tips for coping:

1. Who Supports You  In a shocking or crisis moment in my life, I’ve learned that I need ‘my tribe’ for help and support.  I know my strenghts but more importantly I know when I’m vulnerable and when I need others. I learned a long time ago how important it is to ask for help. Yes, I am a strong person but even strong people can be vulnerable and need help.  You would help and support others in their time of need, so why not accept it from them too.  Choose 3 people in your life you trust to talk to and the rest will fall into place.  Sometimes this help might also be a professional.  Be it councelling, life coaching or going for treatments, decide what you need and do it. 

2. Take time to Heal  It’s ok to feel a bit down ocassionally but try to do things you love to help you heal.  I find gratitude in every day from the moment I wake up to the moment I go to bed.  Gradually, the bad feelings subside and the good feelings take over. 

3. Always be kind and caring and this starts with you If you’re kind and caring to yourself, you can be kind and caring to others.  Yes, even when I’m raging with anger, I try to find the kind and caring way of communicating how I feel.  That’s not to say I won’t feel anger, but expressing it in a loving way is far more productive.  Treats work too, like getting my hair done, shopping, or even booking a holiday, whatever being kind and caring to you is, do it!

4. Do your best  So I don’t feel like taking on the world everyday, but I do what I can.  Get up, and show up regardless of how hard it is.  Try to keep to your routine as best you can.  Do the little tasks you know will be rewarding and make you feel you have achieved something.  It’s ok to hit the pause button but do not stop.

5. Rest and Exercise.  Again, a hard one when you’re head is turning and you feel exhausted, but getting out for a walk or attending a class will get the endorphines popping and help clear your head. And sleep is the best medicine so again get plenty of rest, even if it means having a ‘duvet day’ in front of the TV.  If you are physically sick you take time, so why not do the same for your mental and emotional health. 

I hope my tips help you but if you would like some more help and support with you wellbeing get in touch or book now.  

#justbe #mindfulness #selfcare #mentalhealth #emotionalhealth 

Cuteness Alert!

Meet Baby Beauden, born 16th October 2019.  Mum Aimee did reflexology to help with SPD and got great relief but continued treatments right up until Beauden’s birth as she found she was more relaxed and slept really well.  Also, research shows that Reflexology benefits shorter labour, faster delivery and less pain relief required and Aimee’s story proves this.  Most women I work with go into natural labour around their due date.  So if you are expecting a new arrival be sure to book from week 30 of your pregnancy. 

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Don’t you just love a routine?

Don’t you just love a routine?

Don’t you just love routine?

So the autumn chill has kicked in, the kids are back to school or college, the nights are getting darker and yet there’s something very comforting about getting back to our routine.  Why?  Well here are my top 5 health benefits of having a routine to help motivate back to normality this autumn.

1. Helps Reduce Stress and Facilitate Relaxation
There will always be something in our lives that is beyond our control, and we need to accept that. However, there is so much that we can control, especially if we follow a routine. When we have and stick to a routine, it eliminates a lot of stress because we do not have to think and worry about what needs to get done. The act of ‘doing’ gives us a sense of control and helps us relax instead of fretting about the tasks at hand.
2. Frees Up Our Time
Contrary to what some people believe, following a routine of repetitive tasks actually provides us with more free time to do as we please. Not every aspect of our lives needs to be scheduled or incorporated into a daily routine. There is a time and place for leisure, relaxation, and ‘not-doing’, and a routine frees up the time for it. In fact, our routine makes us become better and more efficient at performing certain tasks. This means that we often spend less time completing the tasks listed in our routine via repetition.
3. Helps Us Achieve Our Goals
Our goals and aspirations are rarely, if ever, achieved all at once. Successful people accomplish their goals by doing the same things over and over again. An athlete gets good at his sport because he practices daily. An artist hones his craft through repetition. Developing and sticking to a routine that is in line with your goals is one of the surest ways to feel success.
4. Builds Self Confidence
When we follow a routine and stick with it, it helps build self confidence and gives us a sense of tremendous satisfaction and purpose. That provides us with the ‘fuel’ to continue our routine and reap the benefits associated with it. And a lack of self confidence is one of the main reasons people find it difficult to change their lives for the better.
5. Creates Structure in Our Lives
A daily routine provides structure and a logical sequence in our lives. It provides the framework within which we live our lives and conduct our daily activities. Soon we become familiar and comfortable with what we have to do each day. It allows us to experience a flow to our day.

There are many more benefits to having a routine but they all benefit our health and wellness.  So be proud of your routine and enjoy the many benefits if provides.

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When life gets you down…

When life gets you down…

When life gets you down…

So it’s November and I’m wondering how I got here as life has been a whilwind lately of emotions, change and learning how to adjust.  As you know from previous emails, in September my Mum had major surgery to remove her kidney with cancer and is now on dialysis for the rest of her life.  Whilst I was prepared in some way for the logistics of my Mum’s surgery and the changes that would entale, I was in no way prepared for the emotional trauma and stress myself and my family have gone through.  Yes I am strong and resilient thanks to my work and practice of Reiki and Mindfulness, but sometimes life just gets you down.

Self Care & Top Tips

In the mist of all this I did reach out to my very trusted friends and work colleagues. I also attended the National Women’s Enterprise Day, with Limerick Enterprise Office at Adare Manor in October and to say it was inspirational is an understatement.  All the speakers had compelling stories to tell about their lives and the stuggles they have overcome.  What struck me most however, was all the speakers gave ‘top tips’ and everyone of them had ‘self care’ as a priority.  With all that was going on I forgot to care for myself.  What was I thinking?  I live and breath to ‘Just Be’ and here I was worrying about everyone and everything before myself.

So I let go of the outcome and trusted that my Mum and all of us around her would cope and adjust to our new normal.  Yes there has been immense change but here we are now in November and all is well I’m delighed to say.

I’ve also observed some of you have been through similar truamtic feelings, especially those of you who have lost a loved one.  One regular visitor to my clinic, who recently lost her Mum, told me about the book ‘Bringing Dealth to Life’ by Patricia Scanlon, Dr. Mary Helen Hensley, Aidan Storey and Pamela Young.  It’s a beautiful book exploring life, death and the afterlife.  If you or someone you know if going through grief or an emotional challenge, I strongly recommend this book.

I guess the important lesson from all of this is to always continue self care, as that is what pulls you through the good and the not so good.  So if I can help you this November please book now or call call/text 0868968409 for an appointment.

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Reflexology for Fertility

Reflexology for Fertility

If you have any questions regarding Reflexology for Fetility please get in touch OR book an appointment now

I have put together some helpful tips including how reflexology can help you and what you need to know when planning your family. Whether you are in your 20s, 30s, or even your 40s every woman who wants a baby would like to conceive naturally and Reflexology can help.  Most of us don’t even think about it until we try to start a family. So, to help and support you during this time, 

I have also included some research at the bottom of this article outlining the benefits of Reflexology for Fertility.

First off, you need to know if you are ovulating?  Whether your cycle is regular or not, it is very important to track your cycle.  The first day of your period, is the first day of your cycle.  Ovulation varies from woman to woman, so you need to track your own cycle in detail.

There are some very distinctive clues that will give you a pattern to when you are ovulating

BASAL BODY TEMPERATURE

  • Your body temperature fluctuates with the onset of ovulation, so if you are tracking your basal body temperature, you will find a spike in temperature as ovulation occurs.
  • Basal body temperature (BBT) is your temperature when you first wake up in the morning, or after at least three hours of uninterrupted sleep. To record your BBT, you need to use a basal thermometer. This has a finer scale than a normal thermometer and lets you record tiny changes in your body temperature. Basal thermometers are inexpensive and easily available at your local pharmacy in Limerick.
  • To use a basal thermometer, you need to take your temperature before you get out of bed. Try to take your temperature at the same time each morning, and before you have anything to eat, drink, sex or going to the bathroom.
  • It can take two to three cycles to work out a clear pattern.

A note of caution – Remember that if you are ill, or forget to take your temperature immediately on waking, any pattern you find may be inaccurate.  Taking pain killers with paracetemol will also reduce your temperature whilst alcohol can increase your temperature.

When you ovulate, hormonal changes trigger a slight rise in your BBT, which lasts at least until your next period. You’ll probably notice your temperature spiking on other days but, unless it stays that way for at least three days in a row, you’re probably not ovulating. You’re looking for a temperature rise compared with the previous six days of about 0.2 degrees C.

You are most fertile on the day of the temperature spike and on the few days before. So, the first month or two of charting your temperature will only tell you when you’ve already ovulated. But you’ll be able to see whether there is a pattern.

If there is a pattern, you’ll be able to predict your most fertile days the next time around and work out the best days to have sex.  You have a window of 4-6 days but try narrow this down to the 2 days you know you will be ovulating.  Also, it’s important to know that sperm can live up to between 5 and7 days so do not panic if you miss a day of sexual intercourse.  If you do become pregnant, your temperature will stay elevated. If it remains elevated for 18 days or more, this can be an early sign that you are pregnant. To know for sure, you’ll need to do a pregnancy test.

CERVICAL MUCUS

Cervical mucus (CM) is one of many types of vaginal discharge. The type of mucus produced by your body provides clues to your fertility. As your hormone levels change during your period, the amount, texture, and colour of your cervical mucus also changes.Keeping track of the changes can help you to work out when you’re most fertile. Some women check their mucus by looking at the toilet paper after they wipe. Others need to collect some mucus using their finger. You can do this by inserting a clean index finger or middle finger into your vagina and reaching toward your cervix. You can then examine the liquid on your finger.Here’s what you can expect throughout your cycle:

  • During your period, you’ll discharge menstrual blood
  • Once your period is over, your CM may be dry for several days, or you may have cloudy-coloured CM that’s roughly the consistency of sticky rice. You’re not very likely to conceive on any of these days.
  • You’ll then notice that your CM becomes clear and slippery. This increases in volume, becoming more like raw egg white in colour and consistency as you enter your fertile window. Your body is making this fertile, slippery mucus to make it easier for sperm to travel to your egg.
  • About three days after the fertile mucus starts, clear mucus strings may appear. This mucus can be stretched between your fingers.
  • In the next day or two, your CM becomes even wetter and more slippery. As it becomes more watery, you may feel noticeably wet in your underwear. You are most fertile when your CM reaches a peak of wetness and slipperiness
  • After the peak day, your CM becomes dry or cloudy and sticky. Two or more consecutive days of this sort of CM is usually a sign that you’ve passed your fertile window.
  • Your CM will probably continue to be dry, cloudy or sticky until your period, though you may still notice wet mucus again just before your period starts.
  • If you have conceived, you may have some spotting or a very light period instead of your normal period. The average fertile window is about six days and the peak in wet slippery mucus usually coincides with the day before, or the day of, ovulation. Fertile mucus is due to the increase in oestrogen levels that accompanies ovulation.
  • To track your CM, try the two-day method to work out your most fertile days. This involves checking every day to see if you’ve got fertile mucus or not.
    After midday, or before you go to bed, ask yourself if you noticed any mucus today, and if you noticed any mucus yesterday. If the answer to both questions is “yes”, you may be in your fertile window. If the answer to both questions is “no”, it’s unlikely that you’re in your fertile window.
  • If your menstrual cycle is short, your fertile mucus may start in the days immediately following your period. If your menstrual cycle is long, you’re likely to have more days of dry or cloudy, sticky-rice mucus before fertile mucus appears.

 

NATURAL AND MEDICAL INTERVENTION

If you have any concerns, you and your partner should meet with a gynaecologist or fertility specialist. If you have a diagnosed issue such as polycystic ovaries or endometriosis this is a must from the off.  Your consultant will start with a detailed examination including bloods to check hormone levels and possibly further investigation to check the ovaries, fallopian tubes and womb.  However, it will be helpful if you have tracked your cycle for a few months and provide the consultant or therapist with this information.

If you chart your BBT and keep track of your CM, you should get a more reliable picture of your cycle than if you use one method alone.

Even so, you don’t have to do all these things to get pregnant.  Fertility guidance recommends having sex two to three times a week throughout your cycle is the best way to help you conceive. There’s no evidence that charting your temperature improves your chances of getting pregnant naturally.  Remember, sperm can live up to 5 days so don’t panic if you can’t have sex regularly.

HOW CAN REFLEXOLOGY HELP WITH FERTILITY?

I work frequently with woman to help with low fertility. Complementary therapies and Reflexology are becoming more widely known as solutions to low fertility levels. If there is a physical problem such as a disorder of the reproductive system, the couple should always follow the advice of their gynaecologist. However, where there are concerns over medical intervention e.g. prolonged exposure to elevated levels of hormones and/or there is no physical concern identified by the medical profession Reflexology, often in conjunction with lifestyle changes, offers a safe and natural approach. Reflexology by encouraging deep relaxation can alleviate stress and tension both physically and emotionally. This together with improvements in diet and lifestyle (where relevant) has the potential to increase fertility levels.

If you are going through IUI or IVF, reflexology is recommended now by many Fertility Clinics.  I have been working with many women here in my Limerick Clinic and see the benefits first hand.

REFLEXOLOGY & INFERTILITY Some Danish Reflexologists (Krogstad & Frandsen, 2004) believe that a couple could view low fertility/infertility as a ‘friend’ as it ‘often provides the information that the body of the woman or the man is not in a suitable condition, physically or mentally, to become pregnant, and thus offers a chance for change’.

Some work presented on the positive impact of Reflexology on infertility is presented below:

  • Has Reflexology an Effect on Infertility? (Ericksen 1996) To determine the effect of reflexology on infertility 108 women under 35 years with no previous children, and that had attempted to become pregnant for more than two years were selected 61 applicants. The 61 women were given sixteen 45-minute reflexology treatments over a 7-8 month period. Treatments were given 2 times a week for 4 weeks, then 2 treatments before ovulation. Nine women (15%) became pregnant within six months after starting treatment. Of two thirds of the women who had menstruation problems 77% experienced an appreciable improvement, with the majority totally getting rid of the problems. Three quarters of all the women reported improvements in other ailments such as: muscle tensions, psychic imbalances, indigestion, poor circulation and general imbalance.
  • Jane Holt a practicing Reflexologist has ‘published’ successful outcomes of pregnancies using Reflexology on the Internet. A table presented on the web is detailed below – reference Appendix I. Jane Holt presented no information on the frequency or duration of sessions.
  • Mind, Body Sole Site – suggests a treatment plan of 6-10 one-hour sessions across an 8-12-week period.

 

REFLEXOLOGY & INFERTILITY CASE STUDIES Kunz & Kunz at a recent seminar (June 2006) suggested that frequency; duration and strength of signal were important factors in successful Reflexology treatments. While Reflexology is not a diagnostic treatment Kunz & Kunz (2000) indicate some stress cues, which could indicate problems with certain areas of the body. Reference Appendix II for some cues related to reproductive disorders.

As part of the Reflexology accreditation 60 hours case studies must be submitted. Of the case studies undertaken two clients are trying to start a pregnancy. At the time of completion of the essay the ten sessions were not complete, however it is intended to take the ten sessions to completion.

In treating infertility in Reflexology special attention should be paid to the following reflex points:

Pituitary as this is the master gland and produces many of the hormones regulating the menstrual cycle

  • Hypothalamus as it regulates the Pituitary hormone production
  • Thyroid as over/under active thyroid function can impact fertility
  • Solar plexus particularly if the client is stressed
  • Reproductive organs; Ovary/testicles stimulates the gland to produce sex cells and hormones o Fallopian tubes/Vas Deferens: stimulate the points to release any blockages that may exist o Uterus/Prostate gland: to increase the blood circulation and promote normal functioning
  • At the end of the session chakra balancing could be completed
  • In addition, the following aspects of the clients’ life should be examined to determine if they are conducive to a healthy body and mind
  • Diet (for correct levels of minerals, vitamins; consumption of food pyramid groups etc)
  • Lifestyle (time for relaxation, stress – can they learn to manage it, exercise etc)
  • Time for self – in some case this may be the treatment itself

Since treatments first commenced, Client A has felt that the tension & stress are gone and her PMT has improved. She believes that the Reflexology has worked well in helping to re-establish a homeostasis within her body and while still obtaining Reflexology treatments is continuing to work on nutritional changes and her energy levels.

For Client B this case study has been the clients’ first exposure to Reflexology and she really enjoys it, as it allows her to take an hour in the week for herself. To date she has enjoyed increased energy levels after the treatments. Client B suffers a great deal from stress and this condition will be focused upon in further Reflexology sessions.

If you have any questions regarding Reflexology for Fetility please get in touch OR book an appointment now

 

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Summer Top Tips 2017

Summer Top Tips 2017

Summer Top Tips 2017

Summer in Ireland isn’t always our favourite time of year mainly because we don’t have a routine.  So here are some top tips to introduce for the summer.  This works whether you are single, in a relationship or have kids and most don’t cost a cent.

  • Get out every day for at least 30 minutes.  It might just be picking weeds in the garden, walking to the local shop instead of driving or taking a scenic walk.  Walking and being outside in the air is proven to make you feel better.
  • Have a activitiy jar?  This should include fun, healthy and happy activities but also include small chores.  Get everyone in the house to decide 5 fun activities and 5 chores and put them all in the jar.  Over the summer, pick one or up to 3 every day.  This involves the whole family so everyone is in agreement.  Perhaps also, each person could get to have a day just for them doing what they love and the whole family has to participate.  Whatever works for you and your family.
  • Make time for yourself – again, at least 30 minutes a day.  Meet a friend for coffee,  go shopping and treat yourself for just €10, read a book, splash out and go for a relaxing treatment.  Anything you want but it must Just Be for you!

Just Be for Summer 2017

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Just Be Top Tip for May

Just Be Top Tip for May

TOP TIP FOR MAY

Isn’t the weather beautiful???  I love this time of year and generally I love the sun and great days out at the weekends.  However, it’s not so pleasure for many people who suffer with hay fever, sinusitus, asthma or rheumatoid arthristis.

All of these can be managed using acient holistic therapies such as Hopi Ear Candling which releases the mucus in the membranes of the nose and relieves that niggling headache.  It also clears the ear canal improving balance and unblocking the ears with the physical evidence of earwax at the end of the treatment.

Reflexology also benefits those suffering from hay fever and sinusitis but also other more severe symptoms of asthma and rheumatoid arthritis.  Reflexology balances all body systems by using pressure points on the feet that correspond to organs and systems of the body.  So during a treatment, I can clear the chest area and relieve breathing or work the skeletol system to relieve rheumoatoid arthristis.  Why not book yourself a treatment today online.

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EXTRA TOP TIP
Anyone that suffers from Hay Fever or sinusitis can get some relief from using safe, homepathic remedies and one of my favourites is Nelson’s Pollenna available in all good health shops.  It is safe to use with other medication and can be taken throughout the day to relieve symptoms.

JUST BE FOR MAY!
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