This blog has moved

New blog address!

Thank you for following ‘Let’s Talk!‘. Due to a new website, this blog has now moved and we would love for you to move with us, to keep up to date with our latest posts. Please follow us at:

http://www.the-terrace.co.uk/blog/

We have lots of new interesting and informative posts planned for the future!

Infant Mental Health Week – let’s start as we mean to go on….

UK days IMHAW16 EnglandThis week marks the first UK Infant Mental Health Week, with the aim ‘to open up the conversation about the importance of the first 1001 days: conception to age 2 period’.

Many therapists are now looking at the importance of a child’s mental health from as early as conception, and certainly there is already evidence about the impact of a traumatic birth on the long-term mental health of a child. Resilience, intelligence, confidence – all those things we would wish for all children can be influenced in those very first days.

So this is an important first step in recognising, nationally, the importance of pre and post-natal care of mother and baby. The Infant Mental Health Awareness week is supported by a number of important organisations, each of whom can offer support and more information about the needs of babies and toddlers in those earliest days. These include (with their websites):

The Association for Infant Mental Health UK (AIMH UK)

The Institute of Health Visiting (IHV)

Parent Infant Partnership UK (PIP)

The Royal College of Midwives (RCM)

Zero to Three

1001 Critical Days

Public Health England and the union Unite are also involved in this new partnership, which we hope will continue to highlight these issues and ensure there is a seamless chain of support for children and parents from the very earliest moments of life.

We have therapists here at The Terrace who are skilled at working with mothers and babies to support those first critical weeks and months. Do contact us on 01823 338968 for more details, or see our website, www.the-terrace.co.uk.

Therapy for Charity – Open Day May 2016

The Terrace 6th May 2016

The Terrace Open Day

On Friday 6th May 2016 we held our first fundraiser of the year, and a great day is was too, a chance for clients old and new to treat themselves whilst helping us to raise funds for our fabulous hospice at St Margaret’s Somerset.

A selection of treatments and therapies were available at a reduced rate, with all the money going to the charity and it was a great opportunity for us to let people know what The Terrace offers and support our charity for 2016 at the same time.

The Terrace counsellors offered full sessions for individuals and couples, and our complementary therapists were there to help aid the healing of various health issues, using techniques including Bowen technique, craniosacral therapy, massage, hopi ear candling and reflexology.

DSC_1208Thanks to everyone who came along and joined us on the day, we raised a fantastic £900 for St. Margaret’s Somerset Hospice and it was  terrific to see people experiencing new therapies, winning prizes and enjoying some delicious tea and cakes.

We were also thrilled to be joined by member of Parliament for Taunton Deane, Rebecca Pow, who helped us celebrate.

DSC_1221

Rebecca Pow (left) with psychotherapist Helena Trump

Our special thanks for the day to Rebecca, to Susies’s Bakehouse, Taunton Wheelchair Tennis and to our therapists, who gave of their time so freely for such a good cause – Kate Bowen, Sarah Sellick, Helena Trump, Sandra Abrahams, Su Stokes, Nicola Withers, Jane Gotto, and all our wonderful clients.

We will be holding other events during this year, aiming to raise more money, so look out for details on our website and Facebook pages and we’d love to see you there!

‘Open Day’ Fundraiser for St Margaret’s Hospice

open dayHere at The Terrace we adopt a charity each year and over the 12 months our therapists work to raise as much money as possible, usually at special events that offer those who come along and hand over their hard earned cash the opportunity to try a therapy they might never have considered before.

This year we are fundraising for a charity that is held in great affection across Somerset. St Margaret’s Hospice is a charity that cares for people with any life-limiting illness. More than 1000 people volunteer to support the wonderful medical staff who last year cared for around 3,200 people, most often in their own homes. They offer everything from in-patient care to complementary therapies and day care and support not only the patient but their family too.

So, we are keen to help. To that end we are having an ‘Open Day’ on  6th May 2016, at which seven of our therapists will be giving their time for free so that those that book sessions know that ALL of the £30 they give will go to St Margaret’s. There will be three psychotherapists – Jane Gotto, Helena Trump and Su Stokes – who work with individuals, couples and families; Sandra Abrahams who offers reflexology and hopi ear candling; Nicki Withers, a cranio-sacral therapist; Sarah Sellick who offers massage therapy and Kate Weeks, a specialist in the Bowen technique.

Getting involved is simple. Click on the image or HERE to see what is available, call us on 01823 338968 or email post@the-terrace.co.uk to check availability and to book and after paying in advance (we have to ensure we do everything to avoid ‘no shows’ on the day, to raise as much money as possible) simply turn up and know you have done something really worthwhile – supporting your own well-being and that of others.

So thank you in advance! Over the course of 2016 we will undertake to raise as much as we can for what is a terrific local charity.

 

 

Start the day the right way – another healthy breakfast option

breakfast_bars_20_09760_16x9On ‘let’s talk!’ we have previously offered ideas for healthy meals and snacks.  Becky’s overnight oats went down really well, as did Jane’s Tabbouleh salad and when we shared a ‘healthy’ chocolate cake (well it is relatively healthy, as long as you don’t eat the lot in one go…..) we were greeted with disbelief. But we like to show you can eat delicious things, and still be certain you are packing your body full of good things that give you the energy to make the most of your day and can boost your mood.

We are pleased to see that more and more ‘celebrity’ or mainstream chefs and cooks are focusing on lighter options, and ingredients that just a few years ago would be only be available in a local wholefood shop – Goji berries and flaxseed, coconut oil and buckwheat for example – which are now readily available in supermarkets.

Today we wanted to share a recipe we love that was developed by TV cook Nigella Lawson, who, let’s be honest’ is best known for her voluptuous desserts and carbohydrate rich pasta dishes. Here she is offering an option for those of us who find it hard to take in a good breakfast as we rush around organising our mornings.For those of us concerned about our intake, the sugar in them comes only from the dates and the recipe makes enough to last the working week.

Nigella’s Breakfast Bars (version 2 – she has apparently made them even better than the original version)

Ingredients
250g/9oz medjool dates
2 tsp ground cinnamon
75g/2½oz goji berries
75g/2½oz pumpkin seeds
150g/5½oz brown flaxseeds
50g/1¾oz cocoa nibs
25g/1oz chia seeds
25g/1oz cornflakes (gluten-free if required)
100g/3½oz organic porridge oats (not instant)

Method
Preheat the oven to 180C/160C Fan/Gas 4, and line the bottom and sides of a 20cm/8in square tin with baking parchment.
Pit the dates and tear them with your fingers into a small saucepan, add the cinnamon, cover with 325ml/11fl oz cold water, bring to the boil and let bubble for 5 minutes. Turn off the heat, and beat with a fork until you have a rough purée.
Put all the remaining ingredients into a large bowl, add the date mixture and mix until everything is combined. I wear a pair of disposable vinyl gloves for this.
Squodge into your prepared tin and bake in the oven for 30 minutes, until firm and set, and golden on top and darker around the edges. Leave to cool in the tin before cutting into pieces.

How brilliant is the word ‘squodge’?! just what one has to do to make sure the mixture filled every nook and cranny of the tin. Nigella makes suggestions for alternative ingredients if you find any hard to get hold of, or a bit too expensive – we have used ordinary dates and just simmered them for longer before mashing, and sunflower seeds instead of the flax. They came out really well, and are full of all those things that can give you a boost without causing your blood sugars to rocket.

You can watch Nigella make the bars in the video on the BBC Website.

So give them a try, and let us know what you think. or you could share your own favourite recipes with us. We would love to include more on this site.

‘let’s talk!’ about EMDR

1380742651emdr client_250by150A therapy we have recently been asked to feature on ‘let’s talk’ is known by the acronym EMDR. This stands for Eye Movement Desensitisation and Reprocessing and it was developed as a psychological therapy by American clinical psychologist, Dr Francine Shapiro, in the 1980s. Dr Shapiro also published the first research papers supporting the benefits of the therapy in the 1989.

EMDR is a technique that has been found to be helpful for those suffering from:

  • accident or injury
  • assault
  • depression
  • anxiety or panic
  • fears and phobias
  • childhood trauma and abuse
  • post traumatic stress
  • low self-esteem
  • illness

Negative experiences in life can lead to overwhelming feelings that the brain is unable to process  and make sense of, resulting in the memory being  frozen or ‘stuck’. The memories are stored  alongside associated thoughts, emotions and sensations, so when for some reason the memory is recalled the person experiences the full range of sensations associated with the original event – even to the smell, the taste and the feelings they had at the time. Often the event is repressed to avoid constantly experiencing the distress of recall.

The goal of EMDR is to facilitate the processing of disturbing and isolated memories. In the process these distressing memories seem to lose their intensity, thus becoming less distressing and more like ‘ordinary’ memories. This reduces the distress and offers insight into the experience and any  subsequent negative thoughts.

The way EMDR works in practice is by stimulation of the ‘frozen’ (or blocked) information processing system. This is achieved by activating both sides of the brain using eye movements or taps alternating across left-right sides of the body.

How the effect is produced is not certain, but it is believed to be similar to when your eyes rapidly move from side to side during natural REM sleep (Rapid Eye Movement) .

Research has shown benefits, particularly to those suffering from PTSD and is also recommended by The National Institute of Clinical Excellence (NICE).

You can learn more about what to expect from the EMDR Association.

We have a skilled EMDR therapist working here at The Terrace. Registered clinical psychologist Karen Green has many years experience across a number of different psychological therapies, including Cognitive Behavioural Therapy (CBT), family work, psychotherapy and EMDR, and can tailor an approach to suit the needs of each client. If you would like to know more, contact us today for a confidential discussion and to see how Karen might be able to help you . Email post@the-terrace.co.uk or telephone 01823 338968.

Treating Tension Headaches and Neck Pain with The Bowen Technique.

We have written a couple of posts about the Bowen Technique on ‘let’s talk! and they have always proved really popular. It is gentle, making it attractive to those who prefer a treatment that is less invasive. It can be used to treat a wide range of conditions, but here our expert Bowen therapist, Kate Weeks, looks at how it can provide relief to those who experience tension headaches or chronic neck pain. 

Bowen1My approach to treating clients who suffer with neck pain and tension headaches follows the general ethos of Bowen – to always look at the bigger picture. It isn’t enough to purely focus on the neck. It also isn’t enough to just try and ‘relax’. Muscle has memory at a cellular level, and postural habits die hard! Bowen is brilliant at ‘showing’ the muscles how to relax and resetting the way the muscle and fascia behaves.

Headaches have a variety of causes and symptoms. Tension headaches are common, and tend to be caused by muscle contractions in the neck and head, which in turn causes constriction of the blood vessels and can compromise nerve function. Clients often describe the headache as starting in the neck and working it’s way over the top of the head.

Working with tension headaches, I generally find the problems start at the lumbar thoracic junction, just about where the ribs end. Although it is impossible to separate all of the muscle and fascia connections in the body, some of the muscles that run up into the neck and the back of the head start here. The typical Western ‘head forward’ posture puts a great strain on these muscles, particularly when working at a computer or driving, as the added concentration and stress causes the person to hold themselves in a position of significant tension. The head is very heavy and the muscles act as an anchor to stop the person falling forward. For a successful outcome it is important to work with all of the muscle groups and fascia that influence the neck and head carriage and to help the client become aware of the postural habits that are creating the problem in the first place.

bowenWith neck pain, a similar situation applies. It is important to look at the bigger picture and notice head carriage, pelvic alignment and whether the tmj (jaw) is functioning well. I have noticed that muscles in the front of the neck are often overlooked when treating neck pain. Some clients, diagnosed with arthritis or similar neck conditions, become pain free after treatment. It isn’t that the arthritis has been cured, but that most likely the pain experienced was due to the muscle and fascial tension.

Bowen is a gentle technique, and does not involve manipulation. Three sessions are often enough and for some conditions, a maintenance programme is recommended.

Kate offers treatment here at The Terrace. Contact us on post@the-terrace or on 01823 338968 . To find out more about Kate, and Bowen see www.the-terrace.co.uk or www.kateweeksbowen.com

 

Switch off the email notifications, switch off the stress….

_85489389_85489384Do you ever switch off? REALLY switch off?

Many of us take a break by going for a walk, chilling on the sofa with a box set of our favourite programme, or having a meal out with friends. But is it really relaxation if we take our phones with us and allow it to make endless ‘ping’ ‘ring’ and ‘whoosh’ noises at us?

We would say no. Turning off a mobile phone whilst in a therapy room is a must, but it should be silent at any time we like to call ‘ours’, otherwise that time can be eaten into by a relentless stream of updates.

So we were glad to see reports in the press today, highlighting a study undertaken by psychologists at the London-based Future Work Centre, exploring email pressure’ and how it affects work-life balance.

The study found that emails, although a brilliant way to communicate, are equally good at causing our stress levels to rise. Researchers found that the two most stressful habits were leaving email alerts on all day and checking emails as soon as one gets up or lay down to sleep at night. We would add the stress of notifications from social media accounts too – Facebook and twitter streams can contact us 24 hours of the day if we let them.

The study found that turning off email updates on mobiles and laptops (and tablets too surely) will help reduce stress levels. It can also affect our perceptions of stress, as it feels as if we never get a break, when actually we have control over how we interact with our technology.

The study also found, perhaps predictably, that those in managerial positions felt higher levels of email pressure than non-managers.

Figures given by Ofcom suggest there are 2.5 billion email users worldwide, with adults spending an average of over an hour of each day on emails.

So perhaps, as we head into another year, almost certainly offering us means of communication in easier and quicker ways, we take a step back and analyse, honestly, how our lives are affected by those endless little noises we seem so reluctant to ignore….

A Mindful New Year…..

new yearWell we are a week into 2016, so we thought we would repost a great piece by our own mindfulness expert, Miranda Bevis. How many of us are still keeping to those new year’s resolutions? Should we even be trying – adding additional pressures to our already stressful days? 

In days gone by, as the old year departed, I would enthusiastically construct a huge list of New Year’s Resolutions. This was it! I was at last going to get in control! Become thin and fit and popular, well read, up to date with current affairs and so, so organized. And for the first few days, I’d get up early, go for a run, read improving books and eat improving food. Hoover under the sofa, tidy my sock drawer and open brown envelopes immediately.

If I’d managed to carry all these good intentions through, by now I would be lean and fit, living a life that worked like clockwork, fluent in a number of foreign languages, with an In tray that was always empty, and an Out smugly full. But happier? I’m not so sure.

Anyway, not surprisingly, I rarely got beyond week one with any of them; certainly they never made it to February. Very quickly, exhaustion, apathy and chocolate would take over, and I would be back where I started.

Why do we do this? I suspect it’s got something to do with wanting getting to grips with life, and to feel more in control. Perhaps coming from a feeling of not really being in control.

And while there’s nothing wrong with wanting to improve aspects of our lives, perhaps we need to hold on to these goals lightly, and understand that even if we achieved them, it wouldn’t necessarily make us happy or help us to navigate the pitfalls of life.

The truth is that we just aren’t fully in control of our lives. Difficult things are always going to happen. Mindfulness offers the possibility of being “in control of not being in control”. It helps us embrace both the pleasant and the unpleasant, the joys and the tragedies of life with equanimity. It’s not about trying to change things, but simply learning to be OK with being exactly where we are.

So these days, there’s only one item on the list, and that is to do as much Mindfulness as I possibly can. Over and over to come back to the present, to the simple breath, to an awareness of what I’m doing , while I’m doing it.

And strangely, the more I practice, I find that some of the things on the original list begin to come more naturally. By developing a kindly awareness towards myself, it becomes much easier to give myself what I truly need.

Still not great with brown envelopes though.

Miranda Bevis Mindfulness GroupsMiranda is offering mindfulness taster sessions at The Terrace, Taunton in January 2016:


Taster Sessions:
Tuesday January 12th 6.30- 8.00pm
Wednesday January 13th 9.30- 11.00am
Cost £5

Eight week Mindfulness Courses
Starting Tuesday January 26th 6.30- 8.45pm
Starting Wednesday January 27th 9.15- 11.30am

Optional half day for both courses: Sunday 6th March See the Events page of The Terrace website for full details.

 

Coping with the stress of Christmas

Guinea-Pig-in-lightsThis is the third Christmas on the ‘let’s talk!’ blog and here at The Terrace we like to share our hints and tips for coping with the stress and strain of the season. However one celebrates at this time of year, it is impossible to avoid the crush in the shops, the inflated prices and the temptations of food and alcohol that can lead to those ‘morning after’ feelings and affect our overall well-being at this  time of year. Coughs, colds and other bugs adore the warm, wet weather we have had so far and the last thing we want is illness to drag us down when so much needs doing. We are at risk of scuttling round like this gorgeous guinea pig, ending up under the duvet and desperate to avoid all the trials and tinsel.

Jane Gotto has come up with some wonderful ideas over the years, and here we offer more of her thoughts on how to cope over the coming weeks. Today we focus on that awkward moment when you are making final arrangements for the days over the holiday:

Think about what you would like to do for Christmas

If final plans are not yet made, and you dread some of the options open to you, take time to make sure days are, as far as is possible, arranged in the way you would like them to be. If necessary, come up with alternatives and check with family and friends if you are concerned that changes may affect them.
Do NOT allow yourself to be pulled into an arrangement which you know is
not going to work for you. It IS just a few days in the year, and the temptation is to think only about making others happy (that is what we all hope to do at this time of year after all) but the anxiety and stress can be present  for weeks in the lead up and can effect health, sleep and general well-being for a long period. 

Come back early next week for some more wise words from Jane, who has years of experience in supporting individuals and couples through testing times. Christmas can be great fun, but it can also put a strain on the closest bonds….

If you fancy a pre Christmas massage, our therapist Sarah Sellick still has a few appointments available at a reduced rate. Or why not buy a loved one a relaxing massage for Christmas? Contact us about gift vouchers on 01823 338968.