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25th August 2016 

News - scroll down to read about a variety of topics ...


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1st May 2016

INSOMNIA - aargh!!! I have always slept reasonably well but stress (and probably age) have been disrupting my sleep patterns over the last few months.

The NHS Choices website contains a lot of useful information and some tips. I think the advice to avoid any kind of screen-based activity, for example using a laptop, tablet, mobile phone or watching television for a little while before going to bed is particularly relevant and important.

The radio, on the other hand, can be a blessing! Woman's Hour devoted a whole episode last week to actor Kim Cattrall's (Sex and the City, Sensitive Skin) private struggle with insomnia. Listening to her journal of her experience of sleeplessness was powerful, absorbing and helpful.

Make your bedroom as calm and restful a haven as possible and use it only for sleep and sex, so that your mind learns to associate it with switching off, relaxing and sleeping.

A herbal remedy containing passion flower (passiflora) may be useful as may magnesium supplementation - I use Ancient Minerals Magnesium Lotion, which is readily absorbed through the skin and may be more acceptable than oral forms (and it may help conditions such as psoriasis and eczema too) but don't use it on broken skin - it stings! Alternatively, soaking in an Epsom Salts bath before bed will deliver some magnesium and could become a pleasant, soothing ritual.

Avoiding caffeine and alcohol, especially late in the day is important too; and don't forget to use your meditation or Mindfulness skills, if you are a practitioner.

Several clients swear by blends 1 and 20 from the Katseye range of therapeutic essential oil blends, which I make up into an easy-to-use roller ball.

Finally, a Vertical Reflex Technique called Diaphragm Rocking may work wonders. This and other self-help hand reflexology techniques for relieving everyday stress and tension are demonstrated in a short You Tube clip by Lynne Booth, the person who developed VRT - or ask me to show you. One client recently told me that, when she does the Diaphragm Rocking at night, just as I showed her, she feels a wonderful sensation of comfort spreading across her chest and then through the rest of her body so that she is able to fall asleep quickly and peacefully.

Sleep well - zzzzz



9th April 2016

Music can be a powerful stress reliever and I often play music during reflexology sessions to enhance the benefits of treatment. Making music and singing can be as relaxing as listening. Read Jane Collingwood's interesting article, 'The Power of Music to Reduce Stress', on this subject.

I would love to share with you some beautiful contemporary English music, in a classical romantic style, to which I have recently been introduced. It is composed by Colin Upton and Charles Mauleverer and its recording has been masterminded by Colin's brother, David. Together they form Vista Musicale and the name of their album is "Far Above a Midnight Sky'. Follow this link to hear excerpts of various tracks and watch a video, which accompanies the track entitled 'Unspoken'. I find this particular piece hauntingly poignant, the words having a very personal resonance for me :

Unspoken (by Malcolm Hebron and Colin Upton):

Dream clouds drifting, silently seeping
Through a window blurred with fears
Now it’s all so hard to remember
The words, the passing of the years

Autumn colours fade so slowly
Far beneath a restless sky
And when my face is only a stranger’s
How then to say goodbye?

Dreams lie broken, the words unspoken

The dawn mist rising, far horizons
The light all surpassing, dreams everlasting
Lux aeterna, requiem



19th March 2016

I have just discovered that a family member has vitamin B12 deficiency, producing longstanding, significant and frightening symptoms, which have prompted many investigations and treatment - but not for B12 deficiency, the main culprit, until recently.

This deficiency, the incidence of which increases with age and which is relatively common and universally prevalent - is often overlooked in favour of more complex and sometimes less treatable conditions.

A well-referenced article from the December 2013 edition of The Pharmacy Times gives a good overview of the subject - do take a look.

People who drink a lot of alcohol as well as vegetarians and especially vegans are particularly susceptible to B12 deficiency, due to the lack of meat, fish, eggs and dairy products in their diets.

If you are concerned that you have B12 deficiency, see your G.P. who can arrange a blood test.



21st February 2016

It feels like it's been a long and very dreary winter this year. If, like me, you are beginning to feel jaded and longing for the renewed energy that a few bright days can bring, then maybe consider how some simple lifestyle changes might perk you up and keep you going until the rain clouds clear and long, sunshiny days return (or you go on holiday :) ...

  • Exercise - take a walk and appreciate nature, (mud, puddles and all!) several times each week

  • Drink plenty of pure, fresh water - flush your system and clear the cobwebs from your brain

  • Think about your diet - maybe go for low GI foods; reduce gluten and dairy in your diet (we are not all designed to digest them very well and, like stress, they may be a source of chronic inflammation); have fewer carbs, alcohol and caffeine; more fish and other first class proteins; more vegetables and nuts; kick the sugar!

  • Consider some basic supplements. Well-known nutritionist Marilyn Glenville suggests that most of us could benefit from taking some good quality multivitamins and minerals, some probiotics and some omega 3 fish oils each day

  • Top up your vitamin D - the sunshine vitamin, so reserves are likely to be depleted at this time of the year; a vitamin D3 spray is simple and effective but 20 min outdoors in natural light, with some skin exposed, is best of all

  • Sleep - 7 or 8 hours a night if you can, with some before midnight ...

  • Meditate - 'Mindfulness - Finding Peace in a Frantic World' by Prof Mark Williams and Dr Danny Penman is a good starting point

  • Don't forget your friends - make time to socialise; human beings are social animals - we need to be able to interact with other people

  • Have some fun - playtime is not just for children; we all need to play. Dr Stuart Brown says, 'the opposite of play is depression.' See his book, 'Play - How it Shapes the Brain, Opens the Imagination and Invigorates the Soul' or watch his TED Talk

  • Take some time out - treat yourself to a massage at South Downs Massage, a facial or maybe even some reflexology!


  • 5th February 2016

    Long absence but good to be back!

    I have just found out about this course, which has only just started and is still recruiting ... I have signed up and thought you might be interested in it too:

    Literature and Mental Health: Reading for Well-being – find out how poems, plays and novels can help us understand and cope with deep emotional strain in this free 6 week online course. Click here to learn more and to sign up. Hundreds of other free online courses are available at Future Learn - it's interesting just to browse what is on offer.



    3rd November 2015

    I have just be talking to a client about achy legs and deep vein thrombosis (DVT), subjects that often seem to come up in my reflexology clinic. I thought it might be useful to share some of the information, which I often pass on:

    Firstly, always seek a medical opinion and follow specialist advice, especially if a DVT has been diagnosed or is suspected. Take symptoms of leg pain seriously, particularly following surgery, if pregnant, when using hormone replacement therapy (HRT) or the contraceptive pill or following long periods of inactivity, e.g. following a flight.

    Following a DVT:

    Massage of the affected limb is not recommended until it is certain that no clot remains. Massage stimulates blood flow but may also dislodge any residual clot, which may be dangerous if the clot is then carried to the lungs (risk of pulmonary embolism)

    Have a blood test to check vitamin B12 levels - clots are more likely to occur when there is B12 deficiency

    Long-term anticoagulant therapy may be required

    Use of the contraceptive pill/HRT is not usually recommended

    'Flight socks' may be a useful precaution on any long journey, even by car (and are available from chemists, e.g. Boots) - but check with your doctor

    Vascular studies (e.g. using ultrasound or doppler flow) can confirm if the vessels are clear

    And generally:

    Avoid sitting still for long periods, e.g. at a desk - get up and move around at regular, frequent intervals. Take regular breaks on long car journeys or walk around the plane on long flights

    Do not ignore any abnormal changes in the colour (e.g. red, white, blue), temperature or sensation of part of a limb

    Seek immediate medical advice if there is severe pain or discomfort on dorsiflexion, i.e. when foot is pulled up from the ankle, so toes move towards knees (Homan's sign)

    Varicose veins may cause achy legs - prolonged standing still is the worst activity if varicose veins are present

    Pregnancy, menopause, alcohol and use of statin medication may exacerbate achy legs

    Raise legs when sitting if possible

    Exercise is good - e.g. ankle rotations/calf clench and release when sitting still; yoga; swimming; cycling

    If the blood pressure is low (particularly common in tall, young, fit people) prevent it falling further and possibly encouraging sluggish circulation in the extremities, by always maintaining adequate levels of hydration (water intake/fluid balance) and sodium (table SALT)

    Bath/foot soak using magnesium salts, e.g. Zechstein (the best) or Epsom (cheaper), which are absorbed through the skin (or use a Zechstein magnesium oil spray, which is good for cramp too)

    Self-treat using acupressure points for leg pain (find instructions on YouTube)

    Consider using a good quality multivitamin and mineral supplement, e.g. NHP Healthy Woman Support, possibly with extra vitamins C and D3 + omega 3's

    Investigate the use of red vine leaf extract, for example - see this article from the Nursing Times

    Practice Mindfulness, e.g. with the help of 'Mindfulness for Health' by Vidyamala Burch and Danny Penman

    Regarding footwear:

    Make sure the shoe bends at the toe box but is not too flexible - and that the toe box is not too pointy

    Make sure there is a sufficient arch support

    Choose a chunky heel that is less than 2 inches high

    Ballet flats offer no support anywhere in the foot bed and often rub the heels or big toe joint and/or need to be held on as they have no straps or laces.

    Heels higher than 2” create an unnatural foot position when walking and may adversely affect joints and tendons in the foot and elsewhere, e.g. knees, hips, back

    Feet may hurt more with aging, especially post-menopause in women, because the protective fat pads diminish

    Custom-made orthotics can help to cushion feet in shoes with thin soles (or feet with no fat!) and so offer increased comfort and protection

    Ideally, wear shoes with a thick shock-absorbing sole, such as fitflops (who don’t only make flip flop style shoes) or trainers with a roller sole (but these may not be suitable for those with balance or some musculo-skeletal problems). Ecco and some Rieker styles are OK too.



    10th September 2015

    Recently I've been turning my attention to areas of counselling where I would like to gain more knowledge - brief therapy for example and working with clients who have more serious mental health issues, many more of whom are presenting to counsellors via charitable organisations such as those with which I am involved, due to the serious and increasing under-provision within the NHS.

    With these and other clients in mind, I have also been thinking about the potential benefits of combining reflexology and counselling in a more formal way and have therefore decided to offer integrated reflexology and counselling sessions for those who are interested. This approach will comprise weekly sessions that will include 30 minutes of reflexology followed by 50 minutes of counselling. Of course, separate reflexology and counselling sessions will always be available as well.

    Reflexology is known to offer relief from tension and anxiety and is conducive to improved mood and relaxation. Stress, anxiety and other psychological issues frequently manifest as physical symptoms, which relaxation may help to ease. Thus, using reflexology before counselling may improve its efficacy and the speed at which it is found to be effective by reducing discomfort and enhancing a sense of safety. In this kind of environment there is the potential for a more rapid development of the therapeutic relationship and for clients to be able to more readily reach the thoughts and feelings that they may need to explore. This would expedite the process of change, healing and development, just as is often seen with more commonly used creative approaches such as art, drama and storytelling.



    14th August 2015

    Free from studies - wonderful! Now I can focus on other things for a while, including business promotion and the general administrative back log but most importantly, having some fun ... getting some PLAYTIME back into my life. My research into the use of creative and play-based activities in counselling reminded me how important it is to incorporate time for creativity and play into daily life - and how lacking that has been for me over the last few months.

    So I'm going to get creative in the garden (once I've got destructive with the weeds) and take every opportunity to escape in our camper van, to the sea if possible. We have just got back from Cornwall where we watched with awe the spectacular seas at Porth Leven.

    On the reflexology front, I have been using some VRT techniques to good effect with a number of clients recently. VRT is an incredibly effective form of weight-bearing reflexology in which the therapeutic response often appears to be quicker; this may be because the nerves and reflexes are more highly activated when weight-bearing. VRT may help intransigent conditions, especially those related to muscle and joint issues including undefined back pain and sports injuries. Classical reflexology and VRT are usually combined to optimise benefit, maybe regulating sleep patterns and encouraging deeper relaxation. VRT were first described by Lynne Booth nearly twenty years ago - see her website for further information on these helpful techniques.



    2nd May 2015

    Today I attended a thought-provoking workshop on trauma and traumatic bereavement, led by Tony Buckley. His focus was on the embodiment of emotional trauma in the form of physical feelings, such as panic attacks, pain and digestive disorders - and the role that the Vagus nerve, which innervates all organs and a significant range of muscles - has to play in the mind-body connection.

    In a couple of weeks I will be going to another workshop: Understanding Psychoneuroimmunology (PNI), led by Jenny Hope-Spencer. She writes,

    "We can be physically well but not have a sense of well-being - or experience well-being when physically unwell. Feeling 'out of balance' is an internal process that can affect our physical well-being, manifesting with psychosomatic disorders, stress, tension, anxiety and depression.

    Psychoneuroimmunology (PNI) has steadily figured more in healthcare since the 2nd century Romans noticed a link between depressed states of mind and cancer. Towards the end of the 20th century, science began to prove a link between immune system response to stress, the endocrine (hormonal) system and the nervous system.

    As the name implies PNI links the psyche - emotional response to the environment and perceived sense of self - with the nervous, endocrine and immune system response to stress and tension.

    Although considered a clinical science, PNI encompasses holistic principles of body, mind and spirit, demonstrating how physical health is underpinned with emotional and mental resourcefulness, resilience and behavioural coping strategies."


    At the workshop, she will be explaining how reflexology may be used as a powerful tool to re-balance the body/mind and aid relaxation by relieving stress and tension, enhancing homeostasis (internal environmental balance).

    We are getting ever-closer to a comprehensive and scientifically robust explanation of how body therapies such as reflexology and acupuncture produce benefits to our health and well-being, which feels not only very exciting but also affirming of the work that so many of us are carrying out, often in the face of opposition from some quarters the conventional medical establishment.



    6th April 2015

    Hello on this beautifully sunny spring morning. I hope you have had a very happy Easter! I spent time in the garden yesterday but mostly I have been incarcerated with my laptop, transcribing interviews for my counselling dissertation - a tedious but necessary process. My neck and shoulders are stiff from working so long at the computer so I plan to have a wonderful back and shoulder massage soon, with the brilliant Christine Southwell of South Downs Massage. In the meantime, I have been engaging in some therapeutic laughter watching the film 'Paddington', which I was given as an Easter present (because I eat far too much chocolate already!). And last week I had a reflexology treatment myself from friend and colleague Samantha Hardwick at Time Out Massage in Haslemere - so relaxing. Today I will be out in the sunshine, listening to the birds singing, feet bare on the fresh new grass as I plan the interior of my VW van which is about to go off to the convertors for transformation into a camper - and planning my summer escapes. So, lots of much-needed self-care happening too ... I hope you are also able to make time to take care of yourself ..



    12th February 2015

    I've just come across a very interesting and informative article on reflexology and sleep, written by the developer of VRT, Lynne Booth. I thought I'd share it with you as so many of us have trouble sleeping sometimes and the effects may be so debilitating. Follow this link to visit the page and read the article ...



    5th January 2015

    Happy New Year! The spa suite, which includes a dry sauna, private shower room, sundeck and relaxation room, is now open. It will be available on Tuesdays, Thursdays and some Saturdays. Hopefully, the hot tub will also be available very soon ...



    29th November 2014

    Winter really seems to have arrived at last, if not with starry nights and frosty mornings, at least with short, dark, dank days. Spring’s promise can seem remote at this time of the year and it can be an effort to leave the fireside or your cosy armchair ...

    But if you would like to put some spring into your step and ward off Winter’s ills do come along and see me for some reflexology – it is particularly good to reconnect with special friends at this time of the year.

    I even have a new portable light therapy unit which can be used for an energising, mood enhancing light bath while you relax and enjoy your usual reflexology session. This might be especially helpful if you are a sufferer of seasonal affective disorder (SAD).

    On a slightly more serious note, I am now also a practising counsellor and member of the British Association for Counselling and Psychotherapy. I would be very happy to talk to you about counselling if that is something that you feel you would like to explore.

    Time is running short to squeeze in reflexology appointments before Christmas – I have just taken a booking for 18th December!

    I am about to place a final order for essential oils and base products in time for last minute Christmas orders so do let me know if there is anything you need for yourself or for gifts – roller balls make great stocking fillers and salt or sugar scrubs are popular presents. A little of the magical Blend 1 in your favourite product may just be the stress-buster you need in order to survive the festive season.

    And of course, gift vouchers are always available.

    After Christmas, you will also be able to book private use of the new Autumndale Therapies spa suite which includes a dry sauna, private shower room, outdoor hot tub, sundeck and relaxation room. This will be available on Tuesdays, Thursdays and some Saturdays and you are welcome to come along and see the facilities if you would like to see what’s on offer – just phone ahead to make sure that I’m around.



    14th September 2014

    So it's official - I'm now a fully qualified humanistic counsellor! What does that mean, I hear you ask? Humanistic psychology has been called the 'Third Way' in relation to psychotherapeutic work because it does not focus on past events and unconscious processes, as in psychoanalysis or psychodynamic therapy; or on how thoughts might influence behaviour, as in CBT - cognitive-behavioural therapy; it focuses on the unique experience of each individual and is underpinned by the belief that everybody, no matter what their circumstances or stage in life, has an innate tendency towards growth and development. The humanistic counsellor aims to support clients along their personal development journey by offering a safe, non-judgemental relationship where they may explore any issues - thoughts, feelings, circumstances - that are of concern to them. Humanistic counsellors are generally non-directive and client-led, encouraging autonomy and personal choice. If you feel that you might like to find out a bit more about humanistic counselling or if you think you might like to make an exploratory appointment, please get in touch. I hope to take on a very small number of counselling clients and gradually begin to build a private practice, whilst continuing my studies to degree level over the next year. But fear not! I will also be continuing my work as a reflexologist and essential oils consultant.

    Very many of you are now using my therapeutic rollerballs, especially one for sleeping. To make life easier for you, I am now able to post your products to you if you would like to order via email (which you can do directly from this website, by clicking on the words 'click here to email' at the top of any page).



    8th June 2014

    Back at last, having finally emerged from counselling diploma related studies! Just one month and one assignment to go ... despite the hard work, I've really enjoyed the course and made some very special friends. We've studied the Person-Centred and Gestalt approaches as well as Transactional Analysis, relationship counselling and working with children. We've also looked at human psychological development and the development of psychotherapy from Jung and the Freuds, through Klein, Winnicott, Bowlby, Maslow, Rogers et al to contemporary therapists and researchers. Another significant part of the course has been our own personal development, through journal-writing, personal counselling and experiential group work - and then of course there has been preparation for client work - including ethical guidance and legal requirements - many skills practices, 100+ hours of 1:1 client work and supervision sessions. I have also completed an additional 8 week Mindfulness-Based Stress Reduction course. No wonder my reflexology blog has fallen by the wayside! Once I have my diploma I will be able to see private clients for counselling although I will continue with my voluntary placements to gain more experience.

    This does not mean that the reflexology and essential oil therapy will be abandoned though ... I have continued to see reflexology clients throughout and the essential oil products are selling steadily. Over the summer, I would like to look at the possibility of setting-up an online shop for some of the most popular products, although this is fraught with difficulties as each product offered for general sale has to have a compliance certificate ...

    Developments are afoot here at Autumndale too - I'm hoping that I may be able to offer 'spa' sessions soon, with use of our luxurious hot tub in its beautiful and secluded setting along with a soon-to-be installed sauna. Watch this space!



    16th January 2014

    Personal health budgets update from the CNHC:

    'In our January 2013 newsupdate we provided information about the results of the evaluation of the government’s personal health budgets pilots across England. A personal health budget is a way for patients who receive NHS continuing health care (NHS CHC) to access a personal budget so they can have greater levels of control over how their agreed care is provided.

    In November 2012 the government confirmed its earlier commitment that people receiving NHS CHC in England would have the ‘right to ask’ for a personal health budget, including a direct payment, from April 2014.

    In October 2013 Norman Lamb, Minister of State at the Department of Health, announced that the measures will be strengthened further by ensuring that from October 2014 those people who are entitled to a ‘right to ask’ will also be entitled to a ‘right to have’ a personal health budget.

    Patients in this position will be able to request complementary therapies (such as reflexology) if they are considered as meeting a legitimate health need.

    For further information about personal health budgets see the Department of Health website.'



    6th January 2014

    We survived the storms and returned safely from our New Year staying with friends in Cornwall on Saturday. I hope your festive season has been a happy time ... I am now looking forward to getting back to work and seeing clients, old and new in 2014. On New Year's day I received an email from Mindfulness teacher, Barbara Boxhall in which she offers this thought-provoking and timely message:

    'For most people, today heralds thoughts of new beginnings, resolutions and a little reflection on how we would like to see the new year unfolding. This is often ruefully based on what happened the previous year and all the stuff we wish hadn't happened. Resolutions keep us stuck and unhappy. Resolutions hook us in to that gap between what is and how we think things should be. We get mesmerised by the gap and our resolutions whether quite simple and clear 'I've got to lose weight, so cut down on sugar!' or much more subtle and pervasive 'I've got to be a better person' - keep us striving, dissatisfied and less loving to ourselves and others.

    Instead of a resolution to change, how about being where you are right now - with kind and open curiosity to all the failings and with all the capacities that you are in this moment? No striving, just allowing. Now that is transformation at the deepest level!'

    Follow this link to visit Barbara's website, www.dailymindfulness ...