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This March marks a bit of a milestone for me – it’s 25 years since I qualified as a reflexologist. Honestly, it feels a bit surreal to say that out loud. On the one hand, it feels like it was only five minutes ago that I was nervously practicing my foot map on family and friends, and on the other hand, it feels like reflexology has always been part of my life.

Over the years, I’ve learned so much – about reflexology, about people, and about myself. It’s been quite a journey (I always cringe at that word, but it fits here!) and I thought it might be nice to look back and share a few of the things I’ve learned along the way.

Footsteps to Reflexology

My fascination with feet goes all the way back to childhood. I was always barefoot, and I loved having my feet tickled and massaged. As a teenager, I even considered becoming a podiatrist, but when I mentioned it to the school careers adviser, she laughed and said it would be a horrible job! That moment stayed with me (isn’t it funny how those things do?) and steered me in a different direction.

By my late teens, I was really interested in holistic health and well-being. I’d already become a vegetarian at 15 and was very into animal rights and the environment. When I was 18, I picked up my first reflexology book from a health food shop – Thorsons Principles of Reflexology by Nicola Hall (I still have it as this photo shows!). I took it on holiday with me and read it from cover to cover. I didn’t understand most of it at the time, but something about the ‘language of the feet’ stuck with me.

Around the same time, I was dealing with my own health challenges. After years of painful periods, I was diagnosed with endometriosis. I still remember collapsing during my first week at work as an 18-year-old NHS admin assistant and having to explain to my middle-aged, male colleagues that it really was period pain – not appendicitis. They didn’t believe me and called an ambulance!

While I was waiting for surgery, a friend recommended I see her herbalist, who gave me a brown glass bottle of a foul-smelling, but effective, herbal tincture, and also gave me my first reflexology treatment. I can still remember how deeply relaxing it felt – I fell asleep within minutes and felt more balanced for days afterwards. That was my first taste of how powerful reflexology could be. I started having regular sessions and found I slept better, my hormonal headaches eased and my PMS symptoms lessened.

Finding My Path

Not long after my surgery, I went to an open evening at a local healthy living centre where a reflexologist spoke about her work. I signed up for an eight-week introductory course, and by the end of it, I knew this was what I wanted to do. So, I enrolled in a year-long practitioner course with the Aquarian School of Reflexology in Hertfordshire. I was working full-time as an NHS manager, juggling a stressful job with weekends spent learning anatomy, physiology, memorising foot maps and practical techniques, and somehow squeezing in hours of case study treatments. It was full-on, but I was hooked. In March 2000, I qualified and started seeing clients alongside my day job.

For a few years, I balanced my NHS career with my reflexology practice. I noticed a pattern pretty quickly – my clients all had different symptoms but very similar stories. They were constantly busy, pulled in all directions, running on caffeine and adrenaline, and falling into bed each night, tired but wired and unable to sleep. I could see how their lifestyles were affecting their well-being, and it sparked a desire in me to help them slow down, tune into their bodies, and listen to what it was telling them.

I noticed that when they took time to switch off, they became more open to making small but important lifestyle changes – adding more fruit and vegetables to their diets, swapping their fifth coffee of the day for a glass of water, taking a break from their desk for a lunchtime walk. These little shifts made a difference to their well-being.

Ironically, I wasn’t great at taking my own advice. After 10 years in the NHS, alongside some difficult personal experiences, I was burnt out. I was having panic attacks and struggling with my mental health. And yet, no matter how drained I felt, I noticed that giving reflexology treatments would calm my own nervous system too. I always felt better afterwards. That’s when I realised that reflexology wasn’t just something I did – it was something that nourished me as well.

Eventually, I left my job and focused on my practice. Becoming self-employed was a scary leap, but it felt like the right one.

Reflexology in a Changing World

Over the next 15 years, my reflexology practice moved with me as my life changed – from Hertfordshire to Norfolk, and finally to Aberdeenshire. Eventually I took a break from practicing when my son was at primary school, but I always knew I’d come back to it.

Fast forward to 2020, just weeks before the first lockdown, I left my job as a clinic manager. I had no idea what was coming (did any of us?), but the pandemic ended up giving me the space I needed to rethink my future. Reflexology was calling to me again. I realised I really missed working one-to-one with people and seeing the difference reflexology could make. So, I dusted off my foot map, converted my son’s old playroom into a treatment room, and in May 2021, I officially reopened my practice.

The world had changed so much by then. People were more stressed, more disconnected from their bodies, and more in need of proper relaxation than ever. I could feel it in my clients feet – their nervous systems were frazzled. And I understand it. We live in a world that constantly pulls us in all directions – endless demands, overflowing inboxes, and never enough time to stop and switch off.

In a world that encourages us to be ‘human doings’ – to do more, be more, achieve more – we have to remind ourselves that we are ‘human beings’ and make time to just be. Reflexology is more valuable than ever, giving people space to rest, recalibrate, and reconnect with themselves.

25 Things I’ve Learned in 25 Years

So, in the spirit of reflection, here is a list of 25 things I’ve learned in 25 years of being a reflexologist (and a human):

1.        Feet are amazing – we really don’t give them enough credit. They carry us through life, so show ‘em so love!

2.        Sleep is medicine. Prioritise it.

3.        Remember to breathe – deeply and consciously.

4.        Human touch is essential – it soothes, calms, and connects us. Reflexology taps into that beautifully.

5.        Pain is your body’s way of getting your attention – listen to it.

6.        Healing isn’t linear – be patient with yourself.

7.        Small changes make a big difference.

8.        Move more, sit less.

9.        Be present – life happens in the moment, not in the past or the future.

10.  Water, rest, and sunlight fix more than you think (it’s the old joke about us being like houseplants with emotions!)

11.  Laughter really is the best medicine (except for reflexology, of course).

12.  We’re all guilty of pushing through when we should be resting. Learn to stop.

13.  Your body knows what it needs – you just have to listen.

14.  Nothing good ever comes from working through your lunch break.

15.  Most people are kinder than they think they are.

16.  Everyone’s feet tell a story.

17.  ‘Self-care’ is a one of those over-used words, but it’s not just about having a bath, it’s about moving yourself to the top of your to-do list for a change.

18.  If you’re too busy to come for reflexology, you really need to come for reflexology.

19.  Being busy doesn’t equal being important or successful.

20.  Energy flows where attention goes – focus on what you want to nurture.

21.  Connection is everything – to ourselves, each other, and nature.

22.  Everyone needs someone to really listen to them.

23.  Keep learning – there’s always more to discover.

24.  Reflexology never stops amazing me, even after all these years.

25.  After 25 years, I still feel incredibly lucky to do this work.

Looking Ahead

So here I am, 25 years later – still fascinated, still learning, and still grateful every time someone walks through my door and trusts me to support their well-being.

If you’ve ever been part of my journey – whether you were one of my very first case studies, a long-time client, or someone who’s just discovered reflexology – thank you. It’s been a privilege to share this with you. And I’d like to offer my heartfelt thanks to Margaret Corbishley, my reflexology tutor, who inspired, encouraged and supported me to become the practitioner I am today.

I can’t wait to see what the next 25 years brings. I know I want to keep being of service – holding space and helping people feel a bit more like themselves again.

Here’s to the future – and to many more pairs of happy feet!

As we near the end of winter, so many of my clients have told me they’re feeling run down, sluggish, and just a little ‘meh.’ It’s no surprise—our bodies have been through months of low light, chilly weather, and even a few seasonal bugs which seem to have been prevalent this winter.

But spring is on its way! 🌿

There are a couple of different dates that mark the start of spring. Whilst the meteorological start of Spring is 1st March, I personally resonate most strongly with the astronomical start of spring at the Spring Equinox which falls on 20th March this year.

Spring is a time of renewal, growth, and fresh energy—but sometimes, we need a little help shaking off the winter heaviness and stepping into that lighter, brighter feeling. I know I do!

That’s why I’m running a free Spring Clean Your Energy Challenge—a gentle, uplifting 4-week series designed to help you feel refreshed, recharged, and ready to step into spring with ease.

How it works

Starting on Thursday 6th March, you’ll receive a weekly email with simple, practical ways to:

🌿 Clear out stagnant energy (physically & mentally)

🌿 Reignite your vitality with easy self-care techniques

🌿 Feel lighter, brighter, and more balanced as we move through spring

Each email will include some small actions to try that week—nothing overwhelming, just a gentle nudge towards feeling better.

Would you like to join? Click here to sign up, and let’s welcome spring together. ✨

Sign up for the challenge here 🌿

February often gets wrapped up in Valentine’s Day clichés, but when we look beyond the chocolates and cards, it reminds us how important connection is in our lives. Whether it’s with our partner, family, friends, or colleagues, meaningful relationships are vital to our wellbeing. Connection creates a sense of belonging and emotional resilience.

And while we’re thinking about the connections we have with others, let’s not forget the crucial relationship we’ll have for life – the one we have with ourselves.

This month feels like the perfect time to pause, reflect, and nurture those connections, starting with you.

Reconnect With Yourself

Life has a way of pulling us in all directions, and it’s easy to lose touch with your own needs. Taking time for self-care can help you feel more grounded and in tune with yourself.

Here are a few ideas to try:

• Jot down your thoughts. Don’t overthink it — just grab a pen and let the words flow. You might write about your day, something you’re grateful for, or even just a random list of thoughts.

• Head out for a walk. There’s something magic about fresh air and moving your feet, whether you’re strolling through nature or just wandering around your neighbourhood.

• Reconnect with your body. Dance around the kitchen (highly recommended!), stretch, or book yourself a massage or reflexology session.

When we’re kind to ourselves, we show up better for others too. And when we accept ourselves, quirks and all, it’s easier to let others do the same.

Reconnect With Others

In this fast-paced, digital world, real connection can sometimes take a back seat. A quick text or a heart on someone’s post is nice, but this month, why not go for something a bit more meaningful?

• Write a note or card by hand. There’s something special about getting real post, isn’t there?

• Pick up the phone. Have an old-fashioned chinwag with a loved one.

• Spend quality time with someone. Go for a walk, visit a gallery, or simply catch up over a coffee.

It’s often the little things that strengthen relationships and remind us how much we matter to each other.

Random Acts of Kindness Day, which falls on 17th February, offers a wonderful opportunity to connect with your community. It could be smiling at strangers, saying hello in passing, paying someone a compliment, or paying for someone’s coffee – a small, simple gesture could brighten someone’s day.

How Reflexology Supports Connection

Reflexology is more than just a lovely way to relax (although it’s certainly that too!). It’s an opportunity to reconnect with yourself on a deeper level. By calming your nervous system and supporting your emotional and physical balance, it can help you feel more present and grounded. And when you’re in a calmer, more centred place, it naturally becomes easier to connect with those around you too.

Final Thoughts

Feeling connected to ourselves and others nurtures a sense of belonging and emotional resilience, supporting our overall wellbeing.

This February (and beyond), I invite you to get curious about what connection means to you and explore ways you can deepen your connection to yourself and others.

Whether that’s through little acts of kindness, giving yourself some much-needed me-time, or booking a reflexology session. Whatever you choose, may it bring you joy and balance.

Do you see rest as something you have to earn by working hard? I hear this all the time in my treatment room, and it’s a mindset that can take its toll on our health and wellbeing.

I have to confess that I fell into this trap for years. I would work long hours all week and then rush around all weekend doing chores. I would think I was being lazy if I sat down to see my book in the afternoon.

But this is what I’ve come to understand: rest is just as important as eating well, exercising, and brushing your teeth! Yet, it’s so often pushed to the bottom of the to-do list.

And it’s easy to see why. We live in a world that glorifies being busy. Productivity is seen as a badge of honour, and from a young age, we’re encouraged to keep busy and work hard. We’re told that if we aren’t busy all the time we’re being lazy and we’ve probably all heard the scary proverb about the Devil finding work for ‘idle hands’!

How often do you ask a friend how they are, and they say, “I’m so busy”? That tells us what they’re doing, but not how they’re feeling.

Now, don’t get me wrong, we have to be realistic. We all have bills to pay and responsibilities to juggle. Having purpose in life and motivation is very important. But so is rest.

What if we turned it on its head? Instead of seeing rest as something you can only enjoy after ticking everything off your ‘to-do’ list, what if you made it a daily priority? Another phrase that we often hear is, “You can’t pour from an empty cup.” It might be a cliché, but there’s truth in it.

Rest isn’t selfish, and it’s not lazy. Rest helps you recharge your energy so you can be there for the people and things that matter most. Ironically, it helps you to be more productive in the long run.

It’s a time when your body can repair itself (often referred to as the  ‘rest and digest’ state) – your nervous system has a chance to settle, your muscles can relax, and all the maintenance jobs that keep you going can happen.

Without rest, it’s like running your phone on 1% battery all the time—you just can’t function at your best.

If you are someone who is constantly on the go, rest may not come easily to you. You might even feel guilty about the idea of ‘doing nothing’. Like most things, there is no ‘one-size fits all’ version of rest. It can look different for everyone.

Did you know, there are actually 7 types of rest?

Physical – taking a nap, gentle stretching, having reflexology, going for a walk

Social – avoiding social situations or spending time with people who light you up

Mental – taking a break at work, turning your phone off, avoiding social media

Emotional – spending time alone, journalling, talking to a friend

Sensory – closing your eyes, listening to calming music or silence, deep breathing, taking a bath

Creative – doing an activity you enjoy – knitting, drawing painting, gardening, cooking

Spiritual – meditating, spending time in nature, praying, practicing yoga

The important thing is to find what works for you. It doesn’t have to take hours—start small. Try five minutes of stillness during your day or set aside a little time for something that feels restful to you. You might be surprised at how much of a difference it makes.

I’m a simple soul and so is my approach to rest. My favourites are taking 15 minutes out to sit quietly with a cup of tea, a Sunday afternoon stroll in nature, half an hour reading on the bed, pottering in the gardening, and, of course, reflexology!

It’s okay if it feels strange or uncomfortable at first. The more you practice, the more natural it will feel. And you don’t need to justify it to anyone—rest is something you’re allowed to have, no questions asked.

Blue Monday or Brew Monday?

If your social media feed looks anything like mine today, you’ll have seen plenty of mentions of “Blue Monday” – it pops up in the news and on social media every year – this idea that the third Monday of January is the most depressing day of the year.

The term “Blue Monday” was reportedly coined in 2005 by a psychologist for a marketing campaign. They claimed this is supposed to be when we’re all feeling a bit rubbish – the excitement of Christmas is behind us and the credit card bills have landed, the weather is cold and gloomy, and we’ve already ditched our New Year’s resolutions and tucked back into the leftover Christmas chocolate…

I think the idea of naming one day as being the most depressing day of the year is a bit ridiculous. However, I can see why this time of year can feel heavy for many. Here in Aberdeenshire, winter has us firmly in its grip – it’s not properly light until 8.30am, and it’s getting dark again by 4.30pm. On grey days, it can feel like the sun barely makes an appearance at all. And this January, we’ve had plenty of snow and wintry weather to contend with. It’s hard not to want to hibernate! But I’ve learned over the years that how I approach winter makes all the difference and resisting the natural rhythm of the season makes me feel worse.

Wintering and the Rhythm of the Season

This time of year, we’re bombarded with messages to transform ourselves into a “new and improved” version – to lose weight, exercise more, be more productive but it’s no wonder so many of us struggle. It’s cold and dark and let’s be honest, all we want to do is snuggle up with a blanket and some comfort food!

I used to think I was failing when I couldn’t live up to the “NEW YEAR, NEW YOU!’ pressure but then I realised that nature doesn’t work that way. Plants and animals aren’t rushing around trying to ‘do it all’ in the middle of winter. They are resting and conserving their energy. Beneath the surface, there’s quiet growth happening, in preparation to burst forth in spring. And we can do the same.

I’ll be honest, I’m a work in progress and there are still days when I resist winter. When I’m fed up with the cold and dark, and desperate for the warmth and brighter days to come. But I’ve learned that it is this resistance that makes me miserable. I’m learning to lean into the season instead – to embrace what author Katherine May calls “wintering.” Her book of the same name is a beautiful read, and it really helped me see winter in a new light.

Winter is a time to slow down, to rest, and to recharge. It’s not about being perfect or productive – it’s about allowing ourselves the space to just be.

Brew Monday: A Moment for Connection

Brew Monday is a campaign started by the Samaritans as an positive alternative to the gloom of Blue Monday. It encourages us to make time for a cuppa and a catch-up instead.

If you’re feeling a low, put the kettle on and make yourself a warm drink. I’m a bit of a tea monster and there’s nothing I love more than putting the kettle on and making a cuppa. There’s something about that simple act that’s so comforting, isn’t there? Take a moment to consciously breathe while the kettle boils. While the leaves infuse, think of one or two things that you are grateful for right now. Wrap your hands around your mug and let yourself just sit and sip for a bit, savouring the flavour and warmth it brings.

If you’ve got someone you can share that cuppa with, even better. Brew Monday is all about reaching out, having a chat, and sharing how you’re feeling.

If you’re on your own, try jotting your thoughts down in a notebook – sometimes just getting it all out of your head and onto paper can be such a relief.

Finding the Beauty in Winter

I won’t pretend I’ve always loved winter – it’s still not my favourite season. But I’ve learned to look for the good in it. I love the cosy evenings in front of the wood burner, the chance to slow down and enjoy the stunning sunrises and sunsets I rarely see in summer.

I also make an effort to get outside as much as I can. Some days, that just means standing at the open window with my tea and letting the daylight hit my face, but it really does help. Another thing that helps is looking for the first signs of spring – noticing the tiny buds on the trees, little green shoots pushing through the soil. Those glimmers remind me that the seasons are always turning, even when it doesn’t feel like it.

Be Gentle with Yourself

So, if you’re feeling blue today (or any day), be kind to yourself. Don’t pile on the pressure to be perfect or productive – just take it one small step at a time. Whether it’s a quiet moment with a cup of tea, a breath of fresh air, or a chat with a friend, those little acts of self-compassion make a big difference.

Spring is coming. The light is slowly returning, and brighter days are ahead. But for now, let’s appreciate this season for what it is – a time to rest, reflect, and recharge.

NB – this blog post is for general self-care purposes only. I am not, in any way, suggesting that seasonal affective disorder or depression should be ignored or put down to the ‘winter blues’. If you are suffering with any mental health issues please speak to your GP, a mental health professional, or a support organisation.

Useful contacts:

British Association for Counselling and Psychotherapy www.bcap.co.uk

Mind www.mind.org.uk

Samaritans call 116 123  www.samaritans.org

We all know that stress is a natural response to life’s demands and challenges. It gets us out of bed in the mornings and motivates us to create change in our lives. However, if left unchecked, it can also become overwhelming, negatively impacting our physical and mental health.

What is stress?

Stress can be defined as the body’s biological and physiological response to a perceived threat or stressor that we feel we do not have the resources to deal with. This response triggers a series of physiological reactions aimed at preparing the body to confront the perceived challenge, commonly referred to as the fight or flight or stress response. These reactions are part of the body’s natural mechanism for dealing with potential threats and challenges.

The stress response is essential for survival in acute situations, however chronic stress, where the body is constantly in a heightened state of alertness and tension, can take a toll on our health.

What is relaxation?

Relaxation is a state of being – free from arousal, tension and anxiety. When we talk about relaxation, we generally mean a state of peace, a feeling of calm and contentment.

Relaxation is our ally against stress and anxiety. The relaxation response, commonly referred to as rest and digest, is the physiological state that occurs when the body returns to a state of calm and balance after the stress response has been activated. It is primarily controlled by the parasympathetic nervous system, which counteracts the effects of the sympathetic nervous system responsible for the stress response.

Throughout my years as a reflexologist, I’ve seen how stress affects people. It’s a common reason why they come for sessions, and it shows up in various ways – from physical issues like headaches, tiredness, and muscle tension to mental challenges like anxiety and sleep problems. While reflexology is a powerful tool to promote deep relaxation and balance, I want to be able to support my clients further. That’s why I’ve been training as a relaxation therapist this year. I want to give them tools they can use between sessions to manage stress better and feel more in control of their well-being.

What is Relaxation Therapy?

Relaxation Therapy is all about reducing stress and enhancing relaxation. Through the teaching of effective, proven techniques, it empowers individuals to transition from the stress response to the relaxation response. The practice of these techniques over time offers numerous benefits, such as decreasing stress and anxiety levels, reducing muscle tension and blood pressure, improving sleep and increasing feelings of calm, concentration, and self-confidence.

Volunteers Needed!

I’m now looking for case study volunteers for a 5-session programme. During the first session, we’ll look at your health and lifestyle and explore how stress affects your life. In subsequent sessions, I’ll guide you through personalised relaxation techniques, including progressive muscle relaxation, meditation, guided visualisations, mindfulness, and breathing exercises. These techniques can be integrated into your daily routine, together with lifestyle changes you may wish to consider, to enhance your overall well-being.

These sessions are free of charge. If you are interested, please contact me (info@sharonhantonreflexology.co.uk or 07976 219083) and share with others who you think might benefit.

Mental Health Awareness Week 15-21^st May 2023

It is Mental Health Awareness Week and the theme this year is anxiety. This is one that is close to my heart, having lived with anxiety for most of my life. My experience of anxiety has been different at different times, but the most common thread has been social anxiety. I love spending time with my friends and family, but social events can trigger feelings of anxiety in me. Parties, nights’ out, weddings, work meetings and events – pretty much any situation where I’ll have attention on me, be talking to people or be in a very busy environment, will trigger anxious feelings ranging from nerves and sleepless nights, to full on panic attacks and avoidance. I haven’t had a birthday party since I was in single digits, and we kept our wedding small (23 including us) to manage my anxiety.

I often see clients in the treatment room who are also living with anxiety and, sadly, we are not alone. In March 2023, the Mental Health Foundation worked with Opinium to conduct an online survey of 6,000 UK adults aged 18+ to look at anxiety in the UK population, its causes, and popular coping mechanisms. You can read their findings here https://www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week/anxiety-report and it makes for sobering reading, with nearly three-quarters (73%) reporting that they had felt anxious at least sometimes in the previous two weeks, with one in five people (20%) anxious most or all of the time.

Another statistic that caught my eye was that 45% of the people in the research said that they were keeping their anxiety secret. That resonated with me, as I kept mine secret for many years, often making excuses to miss events, or relying on Dutch courage to help me through them, or hiding in a corner until I could make an early escape.

Dealing with anxiety can be hard but there are some things that we can do to manage the feelings. The Mental Health Foundation outlines 9 ways to help us cope in their helpful guide “What can we do to cope with feelings of anxiety”, which you can download from their website here:

https://www.mentalhealth.org.uk/our-work/public-engagement/mental-health-awareness-week/what-can-we-do-cope-feelings-anxiety

I have tried many of these suggestions myself over the years and have found them to be helpful.

I tend to experience more anxiety when my daily life is hectic. I imagine that, like me, many of you also find that in today’s fast-paced world it can be easy to feel overwhelmed and disconnected, as we rush through our days without stopping to notice what’s going on around us. At the times in my life when things have felt out of control and my anxiety has been running rampant, I’ve found that the practice of mindfulness is a powerful tool that helps me to stay calm and centred.

The Cambridge Dictionary defines mindfulness as:

“The practice of being aware of your body, mind and feelings in the present moment, thought to create a feeling of calm:

• Mindfulness can be used to alleviate feeling of anxiety and depression.”

We can become so caught up in our heads that we stop noticing the world around us. Mindfulness encourages us to pay attention to the sights, sounds, smells and tastes of the present moment, to reconnect with our bodies and the sensations they experience and to become more aware of our thoughts and feelings. It encourages us to be present in each moment.

Here are some easy ways to incorporate moments of mindfulness into your daily routine.

Start your day mindfully. Instead of reaching for your phone, caffeine-charged coffee, or your to-do-list first thing in the morning, take a few minutes to set an intention for your day. You can do this by taking a few deep, belly breaths or focusing on a positive affirmation, for example, ‘all I need is within me right now’.

Focus on your breath. Throughout the day, take a few moments to connect with your breath. There are many different breathing exercises you can try – even just noticing your in and out breath can help.

Here is a breathing exercise for stress, outlined on the NHS website https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/

• Let your breath flow as deep down into your belly as is comfortable, without forcing it.
• Try breathing in through your nose and out through your mouth.
• Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
• Then let it flow out gently, counting from 1 to 5 again, if you find this helpful.
• Keep doing this for at least 5 minutes.

Take a mindful walk: Instead of rushing through your commute or daily walk with your earphones plugged in, take some time to notice your surroundings. Focus on your breath, the feeling of the ground beneath your feet, and the sounds, sights and smells around you.

Eat mindfully: How many times have you gulped down a hasty lunch or grabbed something on the go and not even really noticed what you’ve eaten? Take some time to really focus on the experience of eating. Sit down without distractions, chew slowly and notice the flavours and textures of your food. When you eat mindfully, you may find that you make different food choices too.

Practice gratitude: At the end of each day, take a little time to reflect on the things you are grateful for. This can help shift your focus from overwhelm and negativity to positivity and appreciation.

Reconnect with your body: When life is busy, we often prioritise external responsibilities over our internal well-being. This can lead to ignoring the physical signals and cues our body is sending us. Take time out to tune into your body and listen to what it needs. Body work therapies like reflexology and massage offer us a beautiful opportunity to reconnect with our bodies. They invite us to press pause on our hectic schedules and become more present to the sensations of our bodies, and more attentive and caring towards ourselves.

Incorporating a few mindful moments into your daily routine doesn’t have to be complicated or time-consuming. By taking a few simple steps to become more present throughout the day, you may reduce your feelings of overwhelm and anxiety, and improve your overall well-being.

NB: I am not a trained mindfulness practitioner, and these are my personal thoughts and reflections only. Reflexologists do not diagnose, cure or treat specific conditions. Reflexology is not a substitute for medical treatment. Always consult a GP or other health professional for medical attention and advice.

Stress Awareness Month has been held every April since 1992. This annual event is designed to raise awareness about the negative effects of stress on our physical and mental health and to provide information and resources to help people manage and reduce stress in their daily lives.

Stress is a natural part of life. It is the way we respond to the demands and challenges we face each day. It is our body’s way of preparing us to face a threat or challenge, and it helps to motivate us to be productive and perform at our best. However, if it is ongoing, it can start to get on top of us and become overwhelming and can have a negative impact on our physical and mental health.

Stress can cause a range of physical symptoms, including headaches, fatigue, muscle tension, and sleep disturbances. It can also lead to mental health problems such as anxiety and depression. In addition, chronic stress has been linked to a range of serious health problems, including heart disease, diabetes, and cancer.

Fortunately, there are many things that we can do to manage and reduce stress in our daily lives. Here are some tips:

Get enough sleep: Sleep is essential for our physical and mental health. Try to establish a regular sleep routine and aim for 7-9 hours of sleep per night.

Practice relaxation techniques: Relaxation techniques such as deep breathing, meditation, and yoga can help to reduce stress and promote relaxation.

Try Reflexology: Reflexology is a gentle, hands-on, holistic therapy that aims to support the whole person; mind, body and spirit. It promotes deep relaxation and this may help reduce the negative effects of stress.

Exercise regularly: Regular exercise can help to reduce stress and improve mood. Aim for at least 30 minutes of moderate-intensity exercise per day.

Eat a healthy diet: Eating a healthy diet can help to support our physical and mental health. Focus on eating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.

Take a break: Taking regular breaks throughout the day can help to reduce stress and improve productivity. Try to take a few minutes to stretch, walk around, or engage in a relaxing activity.

Seek support: If you are feeling overwhelmed, don’t hesitate to seek support from friends, family, your GP or a mental health professional.

Happy Spring Equinox!

The spring equinox marks the first day of spring in the northern hemisphere and is celebrated as a time of rebirth, renewal, and new beginnings. It’s the time of year when the hours of daylight and darkness are almost equal.

Spring is my favourite season. As a keen (but often fair-weather) gardener, I’m delighted when I start to feel the air getting warmer, see leaves and flowers emerging, and hear the birds chirping away.

The spring equinox also marks the start of the astrological new year, and personally I find this the best time to set my intentions for the rest of year. I have more energy and motivation as we head into spring, rather than in the depths of winter when I’m still in hibernation mode!

I have a little ritual I like to follow around the time of the spring equinox (I do this at the autumn equinox too). I make myself a cuppa, grab a notebook, settle down in a comfy chair and reflect on the previous 6 months. What were the highlights? What would I like to change for the future? What am I grateful for? This is a huge one for me. So often I can get caught up in worrying that I should be doing and achieving more but concentrating on what I’m grateful for in my life can help shift my focus from what I don’t have to what I do have.

Then I like to set some intentions for the next 6 months and I don’t mean the ‘get the perfect beach body’ or ‘I’ll never eat junk food again’ type of unrealistic and punishing New Year’s Resolution type goals we often see bandied around at the start of the year. I have long-since learned that this restrictive approach to goal setting doesn’t work for me. I do much better when I focus on how I want to feel in 6 months time and what steps I can take to help me achieve this.

This spring my intention is to feel more joy in my life. It is often the small things that bring the most joy so these are a few of the things I will be focusing on:

? Spending more time in my garden – it’s my happy place! As the poet Alfred Austin is quoted as saying, “The glory of gardening: hands in the dirt, head in the sun, heart with nature.”

? Listening to music – I’ve got into the habit of listening to podcasts and audiobooks and out of the habit of listening to music but I realise that I miss the way music makes me feel so it’s time to make room for my favourite tunes again.

? Dusting off my sewing machine – another hobby that has faded into the background as life has become busy but I love losing myself in a creative sewing project and I’m planning to start by making some eye masks for the treatment room.

? Laughing – laughter really is the best medicine but over the last few years it doesn’t feel like there’s been much to laugh about. Life will always be serious but remembering to see the funny side of things helps to make the tough times more bearable and has been shown to reduce stress and improve mood. I’ll be making time to watch my favourite comedians and funny films and spending time with the people who make me laugh.

What excites you about the change of season?  What seeds will you plant in your life?

Sleep is essential for overall health and well-being because it plays a vital role in a wide range of bodily functions. Here are five benefits of getting adequate and quality sleep:

1. Boosts immune system. Sleep plays a vital role in maintaining a healthy immune system. When we sleep, our bodies produce proteins called cytokines that help fight off infections, inflammation, and stress. Lack of sleep can weaken our immune system, making us more susceptible to illness and diseases.
2. Enhances cognitive function. Adequate sleep is essential for optimal brain function. During sleep, our brains process and consolidate information, which can help to improve memory, attention, and decision-making skills. Getting enough sleep can also enhance creativity, productivity, and problem-solving abilities.
3. Improves mood. Lack of sleep can negatively affect our mood, leading to irritability, anxiety, and depression. Getting enough sleep can help regulate our emotions and reduce stress, leading to a better mood and overall mental health.
4. Supports weight management. Poor sleep can disrupt the hormones that regulate our appetite and metabolism, leading to weight gain and obesity. Getting enough sleep can help regulate these hormones, promoting healthy eating habits and weight management.
5. Reduces the risk of chronic diseases. Sleep plays a critical role in preventing chronic conditions such as heart disease, diabetes, and hypertension. Adequate sleep can help regulate blood pressure, blood sugar, and other vital bodily functions, reducing the risk of developing these conditions.

Therefore, we should never underestimate the importance of a good night’s sleep on our physical and mental well-being. However, a recent study carried out by Direct Line Life Insurance (Sleeping dangerously: 7.5 million Brits have under five hours’ a night – Direct Line Group) revealed that “over 7.5 million people (14%) sleep for less than five hours a night on average” and “more than 37 million (71%) people across the country do not get the recommended seven to nine hours per night”.

Do you struggle to get to sleep or maybe to stay asleep? As someone who has battled with insomnia for several years I can sympathise. My personal sleep gremlin is waking up around 2-3am and not being able to get back to sleep again. Thankfully, I’ve turned a corner with it recently after making lots of changes, including a lot of the tips outlined below.

So, what can we do to improve the quantity and quality of our sleep?

1. Stick to a consistent sleep schedule. Try to go to bed and wake up at the same time everyday, even at the weekend. This helps to regulate your body’s internal clock and improve the quality of your sleep.
2. Create a relaxing bedtime routine to help you wind down and prepare for sleep. You could try taking a warm bath (add your favourite Neal’s Yard Remedies bath foam or salts!), reading a book, listening to calming music or a guided meditation (I’m currently using the app InsightTimer which has a large selection of sleep meditations).
3. Unplug from technology. Avoid digital technology for at least an hour before bed as studies suggest that using devices tends to delay the time you actually go to sleep and stimulates the brain making it harder to fall asleep. The blue light emitted by many screens disrupts the natural production of melatonin, a hormone that is essential for sleep.
4. Limit caffeine and alcohol. Avoid caffeine and alcohol, especially in the evening, as they can interfere with your sleep. Instead try drinking herbal tea or water.
5. Don’t go to bed on a full stomach. Aim to leave a few hours between eating your main meal and going to bed. This allows enough time to avoid discomfort and indigestion. Some types of food may help improve sleep. Foods containing, complex carbohydrates, protein and tryptophan (an amino acid that the body uses to make sleep-inducing hormones serotonin and melatonin) may help you sleep better.
6. Make your bedroom conducive to sleep. Create a sleep sanctuary by keeping your bedroom dark, quiet and cool. Use blackout curtains, earplugs or an eye mask if necessary.
7. Get regular exercise. Regular exercise can help improve the quality of your sleep but try to avoid exercising too close to bedtime. Aim for at least 30 minutes of exercise per day, such as walking, running or yoga.
8. Book your reflexology treatment! Last, but by no means least, if you are struggling with sleep, why not try reflexology? A lot of my clients say they have the best nights’ sleep following their reflexology treatment. It provides a natural way to relax and balance the mind and body. The only way to find out if it will work for you is to give it a try!

By incorporating these tips into your daily routine, you can improve the quality and quantity of your sleep and wake up feeling more refreshed and energised.

NB: Reflexologists do not diagnose, cure or treat specific conditions. Reflexology is not a substitute for medical treatment and if you have any concerns about your health, including any persistent sleep issues,  you should consult your GP.