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It can be difficult to create and/or stick to a routine right now. You may have fast changing responsibilities or you may simply still be coming to terms with how the world has changed in the last fortnight. Without a routine, making space for “me” time and switching off can be equally difficult.

Taking time out is really important for everyone’s mental health. Here are just a couple of ways that we can start to switch off.

Cutting down on news coverage

If you’re like me, then you may be following the news a lot more than you used to do. Possibly checking it multiple times each day, or even having it on constantly.

While I think it’s important to check in with local or national news (they’ll both carry the really key messages), doing this once or possibly twice a day is sufficient. That way you will know if any safety restrictions are changing but you don’t subject yourself to a steady stream of mainly negative stories.

Reducing screen time

As we stay safe at home it’s natural for us to spend more time on our phones and computers. Whether it’s home working, home study or keeping in touch with friends and family, many of us are using our electronic devices for far longer than ever before.

Reducing screen time however, even if only over a weekend (or your equivalent) can help to:

• reduce eye strain
• prevent headaches
• improve sleep

There are a bunch of apps that will help to monitor and limit screen time and while they were originally designed to help parents limit their kids’ access, you can still use them for yourself.

Make your screen time count. I’ve shared already about the role that laughter can play in boosting our immunity so make sure that some of your screen time is used to inject a little fun and laughter into your day.

I’ll be switching off tomorrow, so there won’t be a post but I’ll be back soon.

Stay safe and stay well.

South Scarborough Acupuncture Clinic is closed at the moment to support the government’s stay at home policy and protect our clients. However, there are still lifestyle changes that we can all make right now, at home, that can help to reduce anxiety and stress. Today I’m focussing on managing anxiety and stress through healthy eating.

Traditional Chinese Medicine (TCM) teaches that people with different patterns of disharmony (health conditions) need different foods to support them. At an initial consultation at the clinic, we go through an extensive set of questions that help me to diagnose each individual’s specific patterns of disharmony (and yes, these can change over time).

Given that this is such an individual process it is difficult to give a great deal of advice about healthy eating within a blog. Anxiety and stress as we think of them, can be the result of different patterns of disharmony in TCM terms.

Some tips on healthy eating

There are however, a few general healthy eating principles that can be helpful to anyone feeling anxious or stressed.

• Eat at regular mealtimes and don’t skip breakfast
• Reduce sugar (check this NHS article for tips on cutting down)
• Limit alcohol
• Include fresh foods free from chemicals, preservatives, and over-processing
• Don’t carry on eating past feeling full

Don’t feel that you have to change everything at once. It’s better to make one small change that you can sustain, rather than trying to do too much at once and simply adding to anxiety and stress levels. Choose something simple to start with and apply it each day for a week. When you can do that one thing consistently, then it’s okay to choose another tip and work on that one. Every little change will contribute big time in managing anxiety and stress through healthy eating.

If you haven’t seen them yet we’ve already shared tips on managing anxiety and stress through exercise and sleep.

Stay safe and stay well.

Even though you can’t come to the South Scarborough Acupuncture Clinic at the moment, there are still lifestyle changes that we can all make right now, at home, that can help to reduce anxiety and stress. Today I’m focussing on managing anxiety and stress through sleep.

Anxiety and stress can make good quality sleep more difficult to come by, but then lack of sleep can lead to increased anxiety … and so on, in a negative feedback loop. Conversely, if you can get a good night’s sleep it can help reduce anxiety and empower you to make better decisions, thereby creating a positive feedback loop.

So how do we break into the positive feedback loop?

There are different types of sleep problems but the two main ones are; difficulty falling asleep and difficulty staying asleep. The latter can often be linked with other issues such as night sweats. Some people have both problems.

5 tips for those who find it difficult to fall asleep

1. Keep to a regular bedtime, arising time, or preferably both (create a going to sleep/waking up habit)
2. Exercise (but not too close to bedtime)
3. Find relaxing activities to do before bedtime eg. reading, listening to music (but see tip 4)
4. Limit screen time close to bed time (most electronic devices give off blue light that interferes with sleep)
5. Use deep breathing or meditation techniques

5 tips for those who wake often in the night

1. Regulate the temperature of the bedroom ensuring that it is not too warm
2. Keep the room dark throughout the night (consider blackout curtains or blinds if morning light can get through your existing ones)
3. Avoid caffeine, alcohol and spicy foods
4. Take a warm (not too hot) bath before bedtime
5. Drink plenty of fluids during the day but start to limit them close to bedtime

Pick one of the tips above and apply it tonight, to help you in managing your own anxiety and stress through sleep.

Acupuncture is very effective at treating anxiety and stress but don’t worry that South Scarborough Acupuncture Clinic isn’t open at the moment – there are lots of lifestyle changes that we can all make right now, at home, that can help to reduce anxiety. Sleep, healthy eating and regular exercise are the key ones that I’ll be starting with. My hubby and I have both been off work with stress at different periods in our lives (unfortunately this was before I discovered acupuncture) and we learned then the benefits of managing anxiety and stress through exercise.

Walking

A few notes though;

• please observe the current restrictions on exercise and stay local
• don’t go out in a downpour, preferably time your walk for when the weather is dry.

I usually go out for 2 walks of at least 30min each, each and every day. Now of course I’m limited to one. Our dog doesn’t know that and won’t understand if we cut back on his walks, so hubby has been taking the morning walk (as he’s working from home) and I’ve been taking the afternoon walk. That’s not really enough exercise for me so I’m going back to my Traditional Chinese Medicine basics and adding in a session of Qi Gong.

Qi Gong

If you haven’t come across it before, Qi Gong is a system of posture, movement, breathing and meditation. It is similar to and related to Tai Chi.

This particular routine is aimed at strengthening the lung – perfect for right now.

The instructor here is Peter Deadman. As he is the author of some of the Chinese Medicine textbooks I rely on and refer to within my clinic practice, I feel confident in recommending this routine to you.

I’ll be managing anxiety and stress through exercise going forward, how about you?

There are times when my own stress levels get too high and in the last week they have definitely been peaking. I’m very sure that many of you are in a similar state and I thought I’d share my own experience. Please know that I’m sharing my story, not for any sympathy, but to let others know that they’re not alone. In this post and others over the next few days, I’ll also share some of the (non-acupuncture) ways in which I’m managing my own anxiety.

First, I’d like to emphasise that feeling stressed or anxious at the moment is a perfectly natural reaction to what is going on around us right now. It’s okay to feel that way. If we can however, it’s good to start to manage down those high stress/anxiety levels before they become chronic (long term) and lower our immunity.

My anxiety levels were already high

Hubby and I had been due to have a spa break away last weekend, to be combined with a visit to my parents for Mother’s Day. This was one way of managing down our stress levels following family illness and bereavement and busy times at work. I was also managing this by having more acupuncture treatments myself (see here for how acupuncture helps) but honestly, I was looking forward to that break away even more. Inevitably, that break was then cancelled. We’d already realised that non-essential travel, even within the UK, wasn’t in anyone’s best interests and my parents, having health conditions, opted to self-isolate. Added to this I then found out that I had to close my business temporarily and contact my clients to let them know. My anxiety was definitely spiking at this point.

When clients come to me suffering with stress, I almost always quote the airplane safety instructions “put on your own lifejacket first” and explain that you can’t effectively look after others until you look after yourself. Time to walk the walk!

Time to chill

So, my first task this week to help in managing my anxiety, was taking a few days to “chill”. No pressure to “do everything right” – to eat healthy, to exercise, to do the housework etc. Just time to decompress and breathe!

I read a book (a whole one from start to finish!), went for a walk each day, chatted online with friends and family. I watched craft videos on YouTube and travel videos to see where we might want to go when travel restrictions are lifted, whenever that may be. I spent too much time reading the news but I’m not beating myself up over it. It’s my way of processing what’s happening.

Taking that time out was really important. I couldn’t have my break away but I could have a break from the routine. I did some of the things I look forward to doing on holiday; reading, eating what I want and even though it’s the UK and it’s only March, enjoying the weather.

Now I feel just a little more sane and grounded and feel that I can make more effective decisions. I can go back to basics and apply what I know from my Traditional Chinese Medicine studies.

Over the next week or so I’ll be implementing small lifestyle changes that help me in managing my anxiety levels back down to what is normal for me (there’s always still a little) and sharing them here.

South Scarborough Acupuncture Clinic is temporarily closed in line with the guidance from the British Acupuncture Council (BAcC – my governing body). They have asked us to postpone care for the time being, to play our part in slowing the spread of the coronavirus. The BAcC are investigating how acupuncturists may be able to support their clients and possibly add more pro-active care and support to that of the NHS. Meanwhile, as that goes on and is discussed and agreed remotely, I have signed up to Good Sam as a Check-in and Chat volunteer to help in some small way right now.

What is happening now

Current clients

I spent last Saturday contacting all clients with upcoming appointments, to let them know the situation. They will have priority for rebooking their appointments and I will add extra opening hours as needed, to ensure that they receive their treatments as soon as safely possible. Anyone still part of the New Year, New You programme will have it paused until we reopen. You will be able to pick up where we left off and not lose the offer savings.

I know that many of my clients find our chat an important part of their appointment and I have offered to continue this by phone for anyone who wants it, but especially those who may need to self-isolate. Please don’t forget this is there for you.

I’ve received a lot of messages of support from my clients and would just like to thank you all for your kind comments and concern. These are difficult days for us all, but supporting one another as we do, will help us get through it in better health.

Future clients

If you were considering making an appointment then please get in touch. I will be happy to arrange a telephone chat to discuss what acupuncture can do for you and you will then be next in line, after my current clients, for an appointment when we do re-open.

Going forward during the closure

While South Scarborough Acupuncture Clinic is temporarily closed I will be sharing tips and thoughts for health and well being through this blog and my Facebook page. It’s something that I’ve been meaning to do but as the clinic got busier I had less time to put into social media. Now, I’ve got the time to do it! Please pop back soon.

In light of the coronavirus epidemic (COVID-19), I am implementing additional clinic safety measures to protect those clients who still wish to attend and also to protect myself and my family.

I am a member of the British Acupuncture Council and follow their guidelines and regulations in order to provide optimal health and safety conditions within the clinic. They have confirmed that members do not need to shut their clinics unless and until we are given clear government instructions to do so. Acupuncture clinics are not classed as ‘social’ settings and so do not fall under the social gathering category. South Scarborough Acupuncture Clinic will therefore remain open for the present.

Additional Safety Measures

I already follow very rigorous health and safety procedures at South Scarborough Acupuncture, but in light of how serious this pandemic is, I have added the following precautionary measures:

• Extra cleaning in the clinic – I have removed couch covers so that the couch can sanitised between clients. Door handles, taps and other hard surfaces that clients may have need to touch are also sanitised between appointments. In addition to fresh towels and couch roll for every client, pillow slips are also replaced fresh each time. Hand sanitiser is provided for clients and there is access to hand washing facilities as well.
• Screening checks – clients with a high temperature, a new continuous cough or known to have been in close contact with someone who has COVID19, are being asked to reschedule their appointment to a date following their self-isolation period. If you’re not sure about the symptoms of coronavirus or what to do about it then I recommend reading the NHS guidance.
• Appointment spacing – there is no waiting room at the clinic but to help preserve social distancing I am spacing appointments further apart. I will keep to time during appointments so that clients have no need to interact with one another.

Further Action

I will continue to monitor the situation and keep you updated via this blog, facebook and any of my usual appointment contact systems.

If you have any remaining concerns about clinic safety at South Scarborough Acupuncture Clinic during the Coronavirus pandemic then please give me a call (07865 593972) or email me and I will be happy to answer any questions you have.

Have you made a new year resolution to lose weight and/or adopt more healthy eating habits? If so, then you’re not alone – I’m right there with you! My own focus is to get back to healthy eating habits as I know that the weight loss will follow.

I’m an acupuncturist but I’m no saint! Over the Christmas period I’ve overindulged in foods that I know aren’t great for me. Too many crisps and chocolates, too much alcohol and too much cheese – among other things lol! I knew that it wasn’t sensible but I made the decision to enjoy Christmas, suffer the consequences for a short period but with a firm plan to get back to healthy eating in the new year.

I thoroughly enjoyed myself and now I’m putting my sensible head back on before I get too entrenched in bad habits.

Facing the consequences

Most people can get away with poorer eating habits for a time. Everyone is an individual and that time is longer for some and shorter for others. I could feel significant changes after a couple of weeks. The effects of poor eating habits, for me specifically, have included:

• increased joint pain and stiffness (my shoulders and neck hurt when I wake up and I creak going upstairs);
• poorer sleep (I wake more often during the night);
• feeling heavy and sluggish (my walk with dog has been more of an effort than before);
• congestion (blocked sinuses); and
• increased weight gain (the scales don’t lie).

Can you relate? Are you feeling any of these same symptoms?

Luckily for me, I did keep up my exercise throughout that same period and I’m sure that I would be in a worse state now if I hadn’t done.

How acupuncture can help

Acupuncture is not a “diet pill”. There are however, a number of ways in which it can help you meet your new year health objectives.

• reduce uncomfortable symptoms of poorer eating habits (eg. reduce the aches and pains);
• improve sleep (which in turn supports more sensible decision making when awake);
• aid motivation and willpower (to help you stick to your new health plans);
• improve digestion (so that what you are eating supports you more effectively); and
• increase energy levels (so that you feel able to exercise).

Just as important as the acupuncture needles, is the lifestyle advice that traditional acupuncturists can provide. This is based on Traditional Chinese Medicine (TCM), tailored specifically for you and guiding you towards your own optimal eating and exercise habits.

I’ll be sharing my own progress, along with TCM healthy lifestyle tips, over on my Facebook page and I invite you to pop over there and like/follow me if you’ve made a healthy eating resolution.

If you’d like more one to one support to meet your new year goals then come along to South Scarborough Acupuncture. Book your first appointment in January and you can also take advantage of our New Year, New You programme, saving you £40!

Do you want to start the new year with a new you? Perhaps you have a specific health problem that you want to address in 2020. Or do you just want to feel better generally? Do your new year health goals include having more energy to enjoy life? Better sleep? Better digestion? Fewer aches and pains?

Acupuncture can usually help in all these areas and to help you get a great start in 2020 we are offering a New Year New You programme.

Complete a treatment at South Scarborough Acupuncture Clinic in January, book in a course of 5 further treatments and get the last one for free!* That’s a £40 saving!

* All treatments (including the free one) must be completed by 31 May 2020. This offer cannot be combined with other offers eg. refer a friend.

Benefits

You only pay for your 5 treatments as you complete them. No need to pay in advance.

You choose when to attend. At your first appointment we will recommend a frequency of treatment, based on any health conditions you currently struggle with and the level of improvement you are aiming for, but you are always in control.

You choose which health goal is your priority (if you’re not sure how acupuncture can help you then have a look here).

You can reschedule appointments if you need to, without losing the offer, just as long as you give a minimum 24hrs notice of any change and you complete the course of treatment by 31 May 2020.

Next Steps

Book your appointment now.

 Book Now

Or drop in to our Open Day this Saturday 4 January between 2pm and 4pm for a chat before booking. If you can’t attend on Saturday but you’re not ready to book a treatment, then you can select a free 15min “can acupuncture help me” consultation. You will however, need to complete a paid treatment within January, to qualify for the New Year New You offer.

Wishing you a happy and healthy 2020!