Woodley-based hypnotherapist Sophie Price explains how this approach can help a frazzled mind
Solution Focused Hypnotherapy is a relatively modern approach, combining various forms of talking and brief therapies. With similarities to cognitive behavioural therapy (CBT), solution focused brief therapy (SFBT) and other humanistic approaches, solution focused hypnotherapy combines the very best practice of other talking therapies with the added benefit of hypnosis.
The primary focus of this style of therapy is the importance of staying in the present. When we go over our problems in our mind, we’re reliving them and, because our brain can’t tell the difference between imagination and reality, we find ourselves right back there – in the problem. When we allow ourselves to focus on how we want things to be, instead of how we don’t want them to be, we’re giving our brain positive images which allows it to believe that we can achieve those things.
When we suffer with anxiety, depression, OCD, and other related issues, were spending too much time in the fight/flight part of our brain. This part of our brain is there for our survival and, while we absolutely need to have access to this mind, we don’t need to use it every day. When we just want to get to work without feeling angry in a traffic jam; or we just want to get a good night’s sleep without worrying about tomorrow’s meeting/appointment; or we just want to enjoy time with our children without feeling worried about the finances, we can sometimes find ourselves thinking of all the worst-case scenarios and therefore missing out on the present. The more anxious we are, the more we are encouraged to be anxious.
“The more anxious we are, the more we are encouraged to be anxious”
This is how hypnotherapy can help. It helps to create new neuropathways in the mind which can break old habits and help us to move forward with a new, positive attitude towards life.
The Importance of Sleep
One of the first things people recognise when they seek my help is that their sleep is affected by the issue they’re suffering with. Sleep deprivation will increase our anxiety and stress levels. It has been said that just a few minor reductions in your sleep pattern for just a week, can disrupt your blood sugar levels enough to classify you as a pre-diabetic. There are many, many health complications which can be brought on or worsened by a lack of sleep and we often find that when our mental health is suffering, we can’t get enough sleep.
The recommended 7-9 hours per night is something that we should all strive for – for the sake of our physical and mental health.
Hypnotherapy helps to regulate sleep and once your stress levels come down, your sleep will improve.
Please do get in touch to find out more about how hypnotherapy can help you.
Matt Allwright, one of the stars whose recipes are featured in Food & Wellness: The Sobell House Vegetarian Cook Book, shares his thoughts about local life, good causes and consumer rights…
Q. Hi Matt. It’s great that you’ve been involved in the new Sobell House cookbook. What’s your recipe? “It’s the chilli jam I make every year. I grow my own chillis and I never know quite how hot it’s going to be until its done. Last year it was so hot that you just had to show the jar to a piece of cheese, and that was enough, even with the lid on…”
Q. Is there anything you eat or don’t eat? “I eat everything. Not a massive fan of avocado, but I’ll cope. I’m a grateful diner, and I eat with gusto. I had a real problem with beetroot for years, and now it’s one of my favourite things, so it just goes to show nothing’s really off-limits. Christmas is traditional. There is too much at stake to mess with the formula.”
Q. Why is Sobell House a great charity, deserving of support, including yours? “My good friend Tom is the music therapist at Sobell House. They don’t see our last days and weeks as a waiting game. They see it as an opportunity to help find meaning, to tell a story to heal the spirit and calm the mind. I would love to think that when the time comes, we could all have someone to help us write songs, to tend gardens, to do whatever we think is significant, and to give us the chance to share important ideas and feelings with our loved ones. That’s proper work.”
Q. You’re familiar to millions as a defender of consumer rights… Do rogue traders really make your blood boil? “We always start the process by meeting someone who has been affected by the actions of the trader. You can’t ignore that face-to-face experience. From that point the whole team knows it’s their job to confront the rogue to get answers. I don’t’ feel anger, more a sense of duty to hold to account and bring change. I don’t like letting people down, especially when they’ve taken a risk to talk to us. Also: if you are born with the annoying ability to ask questions when running backwards or being jet washed, you’d better use that power for good.”
Q. Do you feel that as a nation we’re bad at fighting for our rights or complaining? “Not everyone feels they can speak out enough when things aren’t right. When someone tries to impose a way of life on us, or harms with their actions, we can be submissive, or worry about the consequences of standing up for ourselves or others. That’s how bullies get their way, and I’ve always grown up hating bullying. Sometimes you need someone to point out what’s wrong, even if they risk being unpopular by doing so. I try to make my point firmly but politely, bearing in mind that my view is not the only one. You’re much better off if you can find middle ground, but with some people that’s just not possible.”
Growing up
Q. How was your experience of growing up in Berkshire? “Berkshire was always good to me. I was lucky to have a comfortable home in a fun town full of music and friends supported by parents who loved me. I met my wife on the streets of Reading when we were both at school. That’s the most important thing that’s ever happened to me, so thank you, Berkshire.”
Q. What are your favourite aspects of life in Berkshire, and where are your favourite haunts? “I’m lucky that I meet a lot of volunteers through the Pride of Reading Awards and the other organisations I work with. There are so many people who help others because it’s right – not seeking recognition or advancement. These people see the instinctively try to fill the gaps left by society, and they far outweigh the rogues and bullies. Haunts? I love the river. The slipway at Aston near Henley on a spring morning is hard to beat.”
Q. Your dog Ozzy looks cute! Is he? What’s been the most rewarding, and most frustrating, aspect of being a dog owner? “Ozzy is my first dog, and I could never have imagined how wonderful he’d be. He’s transformed family life. Dogs are the greatest gift, like someone decided to parcel up the best bits of humans: loyalty, playfulness and enthusiasm, and then cover them in fur. He barks far too much, eats anything and smells dreadful.”
Q. We’re also supporting Launchpad Reading this month. Why do local heroes working to prevent homelessness also deserve our support, especially at this time of year? “I’ve been a patron of Launchpad for years. The work they do, to help people find homes, and then support them in those homes, is incredible. All charities, particularly local ones, are struggling right now, due to the cost of living crisis. Anything we can do to help Launchpad and others continue and extend their work, will have a huge effect on someone, somewhere, who doesn’t live that far away, and has had some bad luck. So please, donate, volunteer and spread the word.”
Q. Who is your favourite author? “George Orwell. Most people think of the darkness and dystopia of 1984. They don’t always see the humour or the love of nature in his writing which stems from his childhood in Henley and Shiplake. Everywhere tries to lay claim to Orwell, but from clues in his writing it seems to me that Berkshire was where he was happiest, fishing in the river, walking alone through the woods and fields, identifying birds and plants.”
Q. Can you tell us a bit about your love for Bracknell Bees? “The day the ice rink closed was terrible for the community. We loved watching the team play, and being part of the wonderful world of hockey. The players were rough and tough on the ice, but patient and thoughtful with the kids who were learning the game. I imagine they’ll build flats on the site at some point, but the families that live in them won’t have anything as great as the rink to keep them happy.”
Q. Finally, if you could make one wish for the world, what would it be? “Just tolerance, really. Understanding that just because someone doesn’t think, sound or look like you, or come from where you do, it doesn’t make them some sort of threat. We might have lost a bit of that.”
The Sobell House Vegetarian Cook Book is out on 8th November. To buy a copy of this 128-page paperback for £17.50 visitSobell House or buy from Waterstones and Amazon.
Dr Seema Warner, skin expert & founder of Oxford’s YourSkinStory, explains why a holistic approach will add that vital glow to your skin
Your skin….
It is your barrier to the outside world. Standing up to attack from UV rays, pollution, bacteria, pathogens, dirt and grime and environmental toxins. It’s a powerhouse of immunity making hormones that are important for defence and physically keeping our internal environment of blood, tissues and cells protected. It has the power to change how we feel about ourselves. We wear it every day and if we don’t care for it, it won’t be able to care for us. The power of healthy, beautiful skin goes beyond just a great selfie – although that’s always a bonus!
“The power of healthy, beautiful skin goes beyond just a great selfie – although that’s always a bonus!”
Your skin is unique to you. Holding within it cells responsible for oil production, pigment, cell repair and turnover, as well as its own population of bacteria and microbiota known as your skin microbiome. No one else has skin like yours or receives the same sensory input, external stimuli or nutrition as you do. Which is why it’s so important to treat it individually with a personalised approach that fits into your life and addresses your unique make up. It is yours and yours alone.
We need to stop seeing skin as detached from the rest of our body. It’s very much part of our whole body. Blood flow, lymphatics and nerve cells ensure that there’s a constant connection between our internal environment and that of our skin. If skin care is not integrated, we are not treating our skin fully or adequately. We need to step back and see the whole picture. If you’ve seen the difference a really good night’s sleep can make to your skin, then you’ve already seen the power of integrating skin health care!
Get in touch
If you’ve tried many skin products with no luck or simply don’t know where to start. I’d love to help you find the ideal routine for your skin. Or if you’ve struggled with a skin issue that will not respond to other treatments or are interested in healing from the inside and out, please do get in touch. I run online skin programmes to help you virtually through product, nutrition and lifestyle advice, as well as treatment programmes from my Oxford clinic. I make my advice as practical as possible and personalised to your skin, body and lifestyle so you can put things into practice in a way that makes sense to you. Skin treatments focus on skin health as well as results and emotional well-being to give you whole body results.
New scientific research is emerging every day, with the realisation that we can control our health more than we initially thought. That although we’re born with a specific set of genes, it’s our environment and lifestyle that modify and switch these on or off. And that we’re connected throughout our body with an incredibly sophisticated system that relies on each aspect supporting the other. Each day will bring new elements for your body to manage and so your skin will change to accommodate this. It will tell the story of you and your life. It is your skin story.
Archie Tracey the sprocker spaniel tucks into some premium ready meals from HugMyDog…
My mummy & daddy really ruv me! Even though ready meals aren’t on the menu for them right now, I’ve been really lucky to chomp some tasty treats from HugMyDog this week…
I have a sensitive tummy, so they have to be really careful with that they feed me. Even though Mum is veggie, she knows I love good quality meat, and the Beef with Sweet Potato meal was just the ticket!
These packets come in handy packets that go ping! In the microwave, then it’s a waiting game for them to cool down and get my chops into. Either in one go or else for breakfast, lunch and dinner. I’m not a greedy doggie (honest) so I had mine in portions.
The chicken with carrots and pork with apple were also just what the doctor ordered! Literally, because Mum was really happy that has a minimum meat content of 70% and is made from prime cuts of meat which are good enough for humans. And they’re bone-free, without any grains, legumes, or fillers, just wholesome and nourishing ingredients, including prebiotics, vitamins and minerals.
“No one wants a bummed-out doggy, do they?! Ruff!”
I’m here to tell you – on behalf of my friends in the pet community – that it’s very important our health is taken seriously! We’ll end up costing you more in the long run if we get poorly. So decent food like this is a good idea. There’s scientific proof that food like this will help our day-to-day health, and longevity, plus our mood. No one wants a bummed-out doggy, do they?! Ruff!
Sara Pearson, a joint founder of The Hug Pet Food Company, says: “Historically, pet food choices have been wet (tinned), dry (kibble), ready-cooked or raw. In the same way you would not dream of feeding your baby solely on a diet of tinned or dried food. It applies equally to a much-loved dog. The new urban pet owners have come into the market with fresh eyes and understand that feeding their pets properly with a good and wholesome diet can extend life, minimise illness and generate health and happiness. HugMyDog has been developed specifically to meet this demand”.
Dr Marion Gluck, Hormone Expert, and Founder of The Marion Gluck Clinic explores the different treatment options available for anyone experiencing menopause or perimenopause symptoms.
With October being Menopause Awareness Month, and many women experiencing debilitating symptoms that make carrying out everyday tasks difficult, it’s important that women know there are treatment options available, and they needn’t suffer in silence.
Synthetic HRTs made from estrogens derived from horse urine, or synthetic oral estrogens are still available on the NHS but are not the optimal choices. The British Menopause Society recognises that bioidentical HRT is the gold standard form of HRT, which is derived from plant sterols such as beta-sitosterol and diosgenin from Mexican yams. Bioidentical and body identical hormones are exactly the same but body identical refers to the regulated standard dose treatments available on the NHS, and bioidentical refers to the personalised HRT from a compounding pharmacy.
As a menopause doctor, I prefer to prescribe compounded Bioidentical Hormone Replacement Therapy (BHRT) and regulated body identical HRT where appropriate, depending on each individual client. BHRT differs from synthetic HRT as bioidentical hormones have an identical molecular structure to the naturally occurring hormones which are produced in the body. Whereas synthetic hormones are structurally different and do not have the same physiological reaction.
Comparing body identical and bioidentical hormones
Although body identical and bioidentical hormones are made with similar ‘ingredients’ there are differences between the two. Including the manufacturing process, dosage, delivery, and which hormones are available in terms of estradiol, progesterone, DHEA, and testosterone. For example, body identical progesterone is only available as utrogestan which is an oral capsule rather than a cream. The availability of suitable testosterone preparations for women is also limited.
Body identical hormones are produced by large pharmaceutical companies in regulated, set doses and application methods, and while this one-size-fits-all approach works for some patients, the dosage and application of body identical hormones cannot be altered to cater to those with more specific needs.
On the other hand, BHRT can be compounded into a personalised dosage and in different application methods, creating a better solution, with fewer side effects, for many women. Women can choose to have their medication as a cream, sublingual drop, or lozenge, making the treatment fit with their lifestyle and preferences. BHRT is also usually prescribed in much lower dosages than regulated hormones, meaning women experience fewer side effects and can enjoy feeling themselves again in a much shorter timeframe. With BHRT, shortages are rarely faced as individual prescriptions are made in the compounding pharmacy.
BHRT is prescribed in personalised dosages, based on thorough testing, and produced to order. This means that the pharmacy (which must meet industry standards for purity of Active Pharmaceutical Ingredients and Good Manufacturing Practice) is able to prepare custom doses and application methods to address the individual needs of a patient.
“Women around the world face an ongoing needless struggle with hormonal issues. I have made it my life’s work to raise awareness about the treatment and holistic changes that can help them feel themselves again”
As we’re living longer and working later in life, menopause is something that needs to be discussed and women need to feel they have choices in their treatment plans and control of their wellbeing. For too long we have suffered in silence, and it doesn’t need to be this way. There are effective and safe treatments available to women who are experiencing debilitating symptoms such as brain fog, palpitations, anxiety, and sleep deprivation. Whether a woman chooses HRT, body identical HRT or my pioneering method of BHRT, I am on a mission to raise awareness, champion getting life-changing treatment, and offering women choice.
Donations to boost Windsor Foodshare and support the community.
As part of its annual harvest celebration, St George’s School Windsor Castle has collected more than 30 bags of packaged foods to give to Windsor Foodshare. To help tackle food poverty in the local area this winter.
Donated by parents and staff over the course of the half term, the consignment will be delivered to the charity during the October half term holiday by Emma Adriano. The school’s deputy head and head of pre-prep. Numerous donations have also been collected for Battersea Old Windsor, including dog treats and food.
“Harvest is a time to reflect on and give thanks for what we have. As well as to share with others who are not as fortunate as we are,” Adriano said. “Given the current economic climate, we are especially grateful to our school community for giving so generously this year. And in doing so, helping those in the local community through their kindness.”
In addition to collecting food, the school celebrated the season with multiple craft projects. As well as two Harvest Festival performances, with children from Reception to Year 2 gathering in front of parents and friends to sing much-loved songs such as Big Red Combine Harvester and Under the Harvest Moon.
For more information about St George’s School Windsor Castle, visit www.stgwindsor.org.
If you would like to help Windsor Foodshare visit windsorfoodshare.org to find out more.
Save money and the planet with tips from Plastic Free Home’s Dave Lamont
The rising cost of just about everything is unmissable at the moment, not least when it comes to the weekly grocery shop. It possible to save money and still be sustainable.
Make it from scratch
Most of us have become rather lazy in the kitchen, leaning too heavily on processed, pre-prepared and overly packaged food items. As a quick example, a supermarket branded vegetable lasagne for two will set you back £8. Imagine how much lasagne you could make for that… A packet of Bird’s Instant Custard will cost you 47% more than the same brand’s tinned powder. With a little extra time and thought you can save a small fortune.
Be prepared
Whether you are going to work or off out for the day with the family, try to take everything you might need with you. From a picnic or packed lunch to a reusable drinks bottle or flask. Buying items on the go will cost you several times more and, of course, everything will be packaged resulting in avoidable waste. If you need to refill your drinks bottle, check out the free Refill app that will direct you to a nearby water station.
Grow your own
Whether you have access to an allotment or even just a little space in your garden, it’s easy and great fun to grow your own fruit and veg. Raised beds can be made cheaply or you can repurpose existing borders and containers. You might even want to invest in a mini greenhouse, or to browse online for a second hand one someone is selling cheaply or giving away. If you’ve got the space, plant some larger fruit bushes or trees too. They are often available cheaply from large supermarkets in spring and summer and you will quickly make your money back.
Avoid food waste
If food waste were a country, it would be the world’s third largest emitter of greenhouse gas emissions after China and the USA. Whilst we’ve taken great strides here in the UK, we still waste nearly ten million tonnes of food annually. Avoid the temptation to buy in bulk, it’s often not cheaper if you compare prices by weight or volume. Portion control people, and plan ahead. Don’t throw anything away or get overly attached to best before dates. And, if you really have to throw food away, make use of your food waste collection or compost bin if you are lucky enough to have one.
Reduce your meat intake
In the UK we have cut our intake by 17% in the past decade, but the national food strategy suggests we need to double that figure. Meat production is a significant contributor to climate change and other environmental issues, while eating lots of processed or red meat has been linked to a greater risk of heart disease, type 2 diabetes and certain types of cancer. It’s also often one of the more expensive items in shopping trollies. Consider further reducing your consumption, or even whether you can work towards becoming vegetarian or vegan.
Household items
In our kitchen cupboard you won’t find a dozen different household and cleaning products, often heavily packaged and full of nasty chemicals. Why? Because we don’t need them. Next time you run out of something, ask yourself if you really have to buy it again, or explore a homemade or more eco-friendly alternative. Whether you’re washing the dishes, doing laundry or having a spring clean, if you need ideas please visit www.theplasticfreehome.com or get in touch.
Your daily regime
The same is true when it comes to our bathroom. All of the products we use are eco-friendly and often also refillable. And you can survive with far fewer of them! Toilet roll is a perfect example. A supermarket or big brand quilted option currently costs up to 46p per 100 sheets, while a normal alternative can come in at between 20p – 30p per 100 sheets. Our toilet roll of choice, Boxroll, is made from 100% recycled post-consumer waste paper here in the UK and is just 18p per 100 sheets.
Download Olio
Olio is a mobile app allowing people and businesses with surplus goods to connect with those keen to make use of them in their local area. This might range from a bakery giving away bread or treats to a near neighbour with more fruit or veg than they can eat. Check out local supermarkets too – some will sell discounted ‘wonky’ and imperfect, but perfectly edible, items.
We’re all up to our eyeballs in depressing news about the rising cost of living… But we also know how vital self care is for good mental health… So what’s a stressed out, strapped-for-cash girl to do? 🤔
As far as luxurious treats go, a great massage is top of my treats list. You’re either a massage person or you’re not. For me there is no other wholesome indulgence that quite hits the spot when it comes to topping up that mojo. Being a single mum, prone to life-ruining migraines and living with a non-hugging teenager, the prospect of some no-strings touching always appeals. 💆
So the ethos of The Massage Company, born in Camberley in 2016 and growing ever since while winning a few industry awards, really appeals to me. It’s a subscription-based service on a mission transform massage therapy from a “once in a blue moon occurrence” to a regular part of our wellbeing routines. This brings the costs down, and helps you enjoy a regular top-up just for you, so you can enjoy the benefits (better sleep, reduced anxiety anyone?) without feeling guilty or waiting for another birthday to roll round.
I popped into the High Wycombe branch and shared my goals with the friendly team. Although petite and dainty, Gabi the therapist was happy to indulge my “go-hard or go home” approach. Her Swedish style massage was expert, and incredibly relaxing, along with the calming fragrance ooozing out of the mister. You can also opt for deep tissue if you’re the hench type, or hot stones. I treated myself to an additional scalp massage which involved Gabi focusing on my temples and neck, gently pulling small sections of my hair which unleashed all sorts of weird & wonderful sensations elsewhere.
I wafted out into the real world feeling light as a feather and full of beans. And I was plagued by none of my usual headaches for more than a fortnight (and counting). I hope many more of these franchises spring up and urge everyone to put themselves first and treat themselves. We’re all cancelling treats and direct debits but this one should pay for itself.
*The Massage Company branches include Camberley and High Wycombe. To find out more, visit massagecompany.co.uk
Menopause and hair loss – what’s the link? Experiencing hair loss at any age can be upsetting. It may not be talked about as much as hot flushes and night sweats, but hair loss is extremely common during menopause and often occurs as a result of plummeting oestrogen levels and an increase in testosterone.
Every person naturally loses between 50 and 100 hairs a day, which hardly seems possible but this is considered normal shedding. Any more than this and you may notice areas of baldness on your scalp, clumps of hair coming out when you wash or brush your hair, or thinning of hair around the front and sides of your scalp.
Although you wouldn’t necessarily think of hair loss as a being a symptom of menopause, the hormonal havoc that menopause can wreak, can have all sorts of unexpected effects on the body.
The hormones oestrogen and testosterone have the most important influence on hair growth. During the menopause, levels of oestrogen decrease. This hormone is important for promoting hair growth. While oestrogen levels drop, testosterone levels increase disproportionately. This causes the hair that does grow to be thinner than before, and can also cause facial hair.
Diet
Dietary and lifestyle changes can help to some extent. Protein and iron rich foods are good for strengthening your hair. Vitamin C is also beneficial, not least for helping you to absorb iron into your bloodstream.
Stress
Try to keep stress to a minimum. This will also help you sleep well at night, reducing another factor which might cause you to lose your hair. Exercise will help to reduce stress, improve sleep and circulation of blood to the scalp to help you keep your hair on.
Be nice!
Be nice to your hair. Use gentle shampoo when you wash it and try to avoid tugging and tangling it. Dying it regularly can cause hair to become unhealthy and more likely to fall out. A scalp massage can stimulate extra blood flow to the scalp, which may prevent further hair loss.
If hair loss is the result of hormonal changes caused by the menopause, a soy based supplement such as A.Vogel’s Menopause Support supplement may help. It tackles all stages of the menopause, and contains soy isoflavones which naturally mimic the effect of oestrogen in the body. The inclusion of magnesium helps to support the nervous system in times of need; it also contributes to a reduction of tiredness and fatigue.
For further information on menopause, visit Anita and her team at Nature’s Corner, 73 Northbrook St, Newbury.
Feel more energised with these tips from Nature’s Corner in Newbury
Need more energy? Happily, there’s plenty you can do to increase your energy levels naturally.
Drink more water!
It may seem obvious but one of the main causes of fatigue is dehydration. Difficulty concentrating, headaches and fatigue, even feeling hungry are all signs you’re not drinking enough water. Aim for at least two litres of water daily.
Get sufficient sleep
Poor sleep on an ongoing basis will soon zap your energy. If you’re having trouble nodding off because your bedroom is too stuffy, try changing your bedding – choose natural fibres over synthetic, and sheets over duvets to help increase airflow and circulation. A natural sleep remedy can also help. Dormeasan® Sleep with Valerian and Hops can help restore better sleep patterns, which means more quality time in restorative sleep stages. Take 30 drops in a little water half an hour before bedtime.
Slay your stress!
Feeling stressed can take its toll on energy levels. It causes the digestive system to slow, meaning we don’t get as many nutrients, and therefore less fuel from food. It also means we can become deficient in the vitamins and minerals we need to keep our bodies working, and our energy levels up. Allow yourself at least 30 minutes each day to do whatever helps you to relax, whether that’s a walk by yourself, a long soak or a dip into a good book.
Ditch the quick-release carbs found in white bread, pastries and sweets. They might give you a quick sugar fix, but after a couple of hours that sudden spike of energy will drop, making you feel tired and sleepy. Low GI, energy-rich foods, such as wholegrains, nuts and seeds, and foods rich in protein, will keep you full for longer.
Still feeling tired?
Bring your minerals into balance. Minerals, such as calcium and magnesium, are essential for turning the food we eat into energy. A.Vogel’s Balance Mineral Drink contains magnesium, zinc, potassium, calcium and vitamin D, to help release energy and maintain vitality. Simply add to water and stir.
For further advice, visit Anita and her team at Nature’s Corner, 73 Northbrook St, Newbury.
