In the ongoing quest for ways to manage stress, taking a pause is a very effective tool. It may sound unlikely that something so simple can work but the deliberate act of stopping interrupts the stress response and activates the part of our nervous system that brings us back into a more balanced state. The key here is to notice when you begin to feel stressed, or your stress levels have risen another notch. It is the sensations in our body that tell us when this is happening. You are most likely familiar with how your own body responds to stress; you may feel it as a tightening in the chest for example. This is common because the stress response causes our muscles to contract. It also releases adrenaline into the blood stream, which makes us go faster. So, it follows that speeding up and the stress response are inseparable, which is why pausing can slow down or even halt the process.
 
By stopping for a moment, we allow our body to start ‘downregulating’ our stress response.  There are other benefits too, that result from taking a pause. When we slow down, we become less reactive, we can think more clearly, which improves our decision making and as a result we are able to relate better to others. 
 
Noticing that we are speeding up is the most difficult part of this process, especially if we are fast-paced by nature. However, it can be learned and like anything new, the more we practice it the better we become at it. So, if you decide to give it a go…

1. Notice when you start to feel stressed. 
2. Deliberately stop what you are doing. 
3. Notice what is around you: the sky, objects in the room, a smiling face etc.
4. If possible, focus on body sensation. Feel your feet, notice your breathing or any part of your body that feels okay. In other words, a part of your body that is not in discomfort or pain. This reinforces the pause, as paying attention to body sensation also helps ‘downregulate’ the nervous system. Please note that if you have unresolved trauma in your history, it’s advisable to avoid focusing on body sensation. Instead place your attention on something in your surroundings that is pleasant, or at least neutral. For example; trees, sunshine through the window, a pleasant smell - coffee. (if you like coffee!)

 
The great news is that we only need to do this for one or two minutes. You can set the timer on your phone if it helps. Believe me even one minute will feel like a lot longer.  So, I invite you to give this a try. Most importantly, I should add that the stress response exists to keep us safe, so if you find yourself in a threatening situation do not try to halt the process. Make full use of the energy and speed in your system to propel you away from danger to safety.

Dawn is an exceptional craniosacral therapist. I leave her treatment room floating on air - 5 stone lighter in body and mind, feeling completely rejuvenated. Dawn’s gentle touch and intuitive approach work wonders, her warm, kind presence and professionalism create a serene and very well held atmosphere. For anyone seeking skilled and compassionate craniosacral therapy, I wholeheartedly recommend Dawn.

Summer has arrived and it’s becoming more common for temperatures in the south of England to reach 30 degrees or more. We are usually given warnings if a hot spell is imminent and, amongst other measures, always advised to drink sufficient water to prevent dehydration. However, it is very important that we keep well hydrated no matter what the time of year.
 
Over half of our body is made up of water. Our major organs – lungs, heart, liver, kidneys, and brain contain between 65-85% water, so it’s easy to understand how becoming dehydrated would have a negative impact on how these vital organs function. We might survive up to three weeks or more without food, but we can only survive three days without water.
 
A cell – the smallest unit of the human body – is made up of around 70% water, and since our bodies are made up of trillions and trillions of cells, it might be helpful to remind ourselves, as an eminent anthropologist once said, that we are, “an assemblage of water packets”!
 
We begin life as watery beings, suspended in water. A foetus is around 70-90% water. Maybe you can recall that very early experience of being safely and effortlessly held in water when you are having a bath or swimming?
 
As adults we marvel at the elasticity of a baby’s body because as we age our bodies become drier and less supple. By the time we are adults, men’s bodies are around 60% water and women around 55%. Elderly people’s bodies contain even less water making them more vulnerable to dehydration. As adults our bodies become drier, we may become less fluid in every sense. Keeping well hydrated not only supports our major organs but also our muscles and joints. A knee joint, for example, has synovial fluid between the two bones of the joint and in the fluid filled sacks or bursa in and around it. The tendons, muscles and fascia of the knee all contain water too, so you can imagine how the joint might work less efficiently if there is not sufficient water available in the body.
 
Keeping well hydrated will also help you to get the most from a craniosacral therapy session. If you don’t have any underlying health conditions a general rule of thumb is to check the colour of your urine. The stronger and darker the colour the greater need to drink some water.
 
The language we use in biodynamic craniosacral therapy is full of watery references. We talk of ‘tide like’ rhythms and during a treatment, we tune into the body’s fluids which are integral to biodynamic work. Ultimately the work supports fluidity and movement of the cells and tissues, which we believe is an expression of health.

Spring has officially arrived. The days are getting longer and warmer. Spring flowers are in bloom, leaves are appearing on the trees, and we are all looking forward to summer… Well, some of us are, but what if you are not feeling full of the joys of spring right now? What if you feel like you'd rather remain in hibernation? I am in awe at how resilient we can be, but statistics show that one in ten people in the UK experience some form of depression during their lifetime.
In looking for new ways to support those with depression, recent research carried out by the Sussex Partnership Mental Health Trust, showed that clinician supported mindfulness-based cognitive therapy led to a 17.5% improvement in recovery from mild to moderate depression compared with clinician supported cognitive-based therapy alone. Mindfulness-based cognitive therapy is a form of cognitive therapy that incorporates mindfulness practices. Mindfulness involves maintaining a moment-by-moment awareness of our surrounding environment, our thoughts, feelings, and bodily sensations. However, you don’t have to be suffering from depression to learn how to practice mindfulness. In fact, if practised regularly, it can prove to be a powerful resource, when dealing with stress, life challenges, and difficult emotions.
If you are curious to learn more about mindfulness and how it can help with depression I highly recommend ‘The Mindful Way Through Depression’ written by Mark Williams, John Teasdale, Zindel Segal and Jon Kabat-Zinn. The authors are a collaboration of highly respected and experienced psychologists and mindfulness teachers. The book shows how we can become more aware of ourselves and our mental habits such as rumination and self-blame that can lead to despondency and despair.
In recommending this book my hope is that it may be helpful to you as just one element of your journey towards better mental health. It is not intended as a replacement for professional treatment. If you have a concern about depression, please contact your G.P. and reach out to family members, friends or professional helplines.

Whilst talking to Dawn about craniosacral therapy ( which I knew nothing about) I decided to book a session to 'see what happens'. I immediately felt totally safe in Dawns hands and as I trusted her more, both my mind and body clearly responded.  At the end of the session, I felt a pleasant tiredness and calmness. Although, I didn't have the best night's sleep that night, the following day, my body felt stronger, open and free. I now have regular sessions to keep me balanced and in touch with my body. Thank you, Dawn, for your magic touch.

​Following an ear infection, I developed high pitched tinnitus which was affecting my daily life. A friend recommended that I try Craniosacral Therapy (CST). 
 
I was very lucky to have discovered Dawn and her healing hands! From the first CST session, I was put at ease and felt so much calmer and supported.  I have now completed 14 sessions of CST with Dawn and my tinnitus has quietened down and I now have blocks of time with no noise, blessed relief!
 
I highly recommend Dawn to anyone suffering from tinnitus, the benefit to me has been enormous.

 
The Government’s restrictions on our daily activities over the past year have 
been incredibly challenging for everyone. We had to learn how to live with the loss of our normal routine and had very limited interaction with other people. Suddenly most of our time was taken up with focusing on ways to stay healthy not only physically but mentally. If mental health was something we didn’t give much thought to before, being in lockdown will certainly have changed that. 

The life changes and uncertainty caused by the pandemic were perfect fuel for anxious thoughts, and many of us found ourselves looking for ways to give our mind a rest from over thinking. Mindfulness meditation is often suggested by mental health professionals as an effective way to help quieten a busy mind. It helps focus our attention and bring us fully into the present moment. Of course, when we are paying full attention to what is happening in the moment, it is impossible to be overthinking or worrying. I would recommend everyone give mindfulness a try, however it takes time, commitment and regular practice and I know it is not for everyone.
​
 So, what else can we do that will help keep us fully in the present moment so we can enjoy the benefits of peace of mind? The good news is that it needn’t be hard work and if you have a hobby or activity, you can fully immerse yourself in you may already be enjoying the benefits it brings to your mental health.
 
The psychologist Mihaly Csikszentmihalyi was the first to recognise a state of mind he named ‘flow’. When we are in a ‘flow state’ we are so completely focused and totally absorbed by the task in hand that we are beyond distraction. Our senses are heightened, we lose track of time and there is a fluidity between our mind and body. Physical sensation such as hunger or tiredness fade into the background and most importantly mind chatter quietens. Csikszentmihalyi found rock climbers, surgeons and ballet dancers all enjoyed being in the ‘flow’ when they were doing their thing. You may have enjoyed being in a ‘flow’ state while taking part in activities, such as, sport, ballroom dancing, playing chess, drawing, painting, or playing a musical instrument. 
 
It appears when we are completely focused on doing something we love, ‘flow’ happens in a spontaneous and natural way. So, if you are unsure if you have ever experienced ‘flow’ but curious to have a go, here are a few pointers that will give you the best chance of enjoying that blissful state. 

• Love the activity you are taking part in
• Eliminate as many distractions as possible
• Do an activity that has clear goals
• The activity should be intrinsically rewarding
• The activity should give immediate feedback.

The great benefit of being in the ‘flow’ is that as well as keeping our mind focused on the job in hand, and therefore away from negative thoughts, it is very enjoyable and brings a great sense of satisfaction and wellbeing. I dare say we could all do with some of that!

‘Stress’ tends to manifest itself in two ways in the body. We either have too much energy running around our system and feel ‘hyper’; with tense muscles, churning stomach and the inability to focus; or we feel a deep lack of energy, fatigued, withdrawn, and a lack of motivation.
 
Does this sound familiar? When dealing with the challenges of the past year you may have felt your own energy swing from one of the above examples to the other. Here are some suggestions of activities that will help to bring you back into that middle ground and feel more in balance
 
Exercise.
Our body is able to create a huge surge of energy to get us away from anything we consider threatening. In our daily lives, anxious thoughts trigger this same response, and while this energy remains circulating in our body, it will be more difficult for our nervous system to be able to shift out of the stress response and into a state where we feel calm. One of the most effective ways to release this ‘excess’ energy is exercise. Any form of exercise will be beneficial, so do whatever is possible within your range of fitness and ability. If you have a health condition that means you are not able to exercise, or you don’t have the space at home, then TRE or Tension Releasing Exercise is an effective alternative. A technique created by Dr David Berceli, who first used it to help heal traumatised communities in countries affected by violence and war, it is a technique that is now taught in classes and on a one-to-one basis. Online teaching may now also be on offer. 
 
Breathing.
There is a strong connection between the body, mind and breath. Learning to breathe well is one of the most powerful ways of revitalising your mind, body and emotions, and when practised regularly the benefits of breathing exercises are far reaching. They help rid the body of waste products, increase a sense of vitality, and calm the mind and emotions during stressful times. If you are interested in trying this for yourself ‘The Power of Breath’ by Swami Saradananda is an easy to follow and inspiring book with many different breathing exercises. Conscious use of the breath is practised in hatha yoga which is an excellent way to deepen your connection to your body and another way to build good breathing habits. For local yoga classes in person and online I highly recommend Yoga Crow.
 
The Vagus
The vagus nerve is part of our parasympathetic nervous system and a great regulator of our body. It helps shift our body out of ‘fight or flight’ and into a calm balanced state. We are not able to consciously control the vagus but there are many activities that influence it indirectly. Breathing exercises mentioned above are one way and here are some more simple ones you can try;

• Humming, chanting or singing, ideally in a group with others (e.g. a choir).
• Repetitive rhythms are pleasing to the vagus nerve. A simple heavily repetitive beat is ideal so all you Essex shamans get out your drums or failing that your old dance music CDs!
• Cold water swimming has been found to be beneficial to mental health, particularly in preventing depression. It’s winter and I am not suggesting you try a dip in one of the forest ponds, but instead you could simply try splashing your face with cold water. Notice how your whole body responds. Try experimenting with this for a week and see if you notice any changes or positive effects!

 
Gut Microbiome
Our digestive system has around 100 million neurons, which is why it is sometimes known as our ‘second brain’. Our gut does a lot more than just digest our food, it supports our immune system, reduces inflammation in the body and most relevant here, influences our mood and how anxious we feel. It does this by working very closely with our brain and our gut bacteria or gut microbiota. Our gut and the bacteria in it are able to produce natural mood regulating substances such a serotonin and dopamine. As you can see, having a healthy and diverse microbiome supports our overall health so if you are interested in learning more about the gut microbiome, Viola Sampson is a reliable source of information on this topic.
 
Full Body Presence 
If you are lacking in energy, feel empty, or physically numb; or if you are recovering from an illness and have post viral fatigue; it can be difficult to find the energy and motivation to do anything at all. If this is how you are feeling right now then guided visualisations and meditations can be helpful, as they only require you to listen and can be done sitting or lying down. Suzanne Scurlock Durana a craniosacral therapist based in the USA has created her own visualisation called ‘Full Body Presence’ that will help you feel more energised and connected to your body. This audio is not free but you can hear a similar shorter version on Suzanne’s website for a taster. If you have a history of trauma, please be cautious when doing exercises that focus on body sensation. Remember you are in complete control throughout and can stop the audio at any time. You may find it helps to lighten your focus if you are struggling but do not continue if you feel at all uncomfortable.

I think we will all agree that being told to stay indoors during ‘lockdown’ was something everyone found challenging. There has been a alot of research into how our bodies respond to being in nature. Intuitively we feel good when we are in a natural environment and we now have scientific evidence that shows being in a natural environment has a positive effect on our wellbeing.
 
If you live in West Essex where we have Epping Forest on our doorstep you may already enjoy a walk in the woods, however if you need encouragement to leave your comfy sofa keep reading as I have some facts that may convince you.

The Japanese, many of whom live in densely populated cities, have recognised the health benefits of being ‘in nature’ and taken this a step further by creating Shinrin-yoku or ‘forest bathing'. This term was first used in 1982 by the director of the Japanese Forestry Agency and refers to immersing oneself in a forest and connecting deeply to the environment through our senses. It is a very pleasurable exercise in immersing yourself in your sensory experience of the forest by paying close attention to the sights, sounds and smells of your natural surroundings. 
 
Forest bathing does not involve strenuous activity so is accessible to anyone regardless of how fit they are. In fact it is best done slowly as the idea is to notice everything around you, both large and small. For example, the quality of light, the different types of plants and insects or wild animals, all of which might be missed if you are walking speedily by. It has been proven so effective at stress reduction that major corporations based in Tokyo regularly send their staff on Shinrin-yoku holidays.
 
Dr Yoshifumi Miyazaki pioneered studies over many years on the effect of forest bathing on the body and summarises the key results in a book he has written on the subject. The studies found that after two hours of ‘forest bathing’, cortisol, one of the hormones produced profusely when we are under stress, was reduced by 15.8%, pulse rate slowed by 3.9%, blood pressure dropped by 2.1% and parasympathetic nerve activity (the part of our nervous system that is more fully engaged when we feel calm) went up by 102%. (Miyazaki Y 2018). Of course, what cannot be measured is the pleasure and enjoyment we get from feeling so connected to our natural surroundings. 
 
So why not try a little forest bathing yourself this season? Autumn is the time the forest puts on a huge show and the perfect chance for us to appreciate the beauty and wonder of the natural world. Learn more about forest bathing