Your Health Hub - Healthy Mind - Dacorum

Your HealtH HuB

THE HEALTHY MIND Exploring ways to keep your mind healthy Includes a directory of local health & wellbeing professionals in the

dacorum area

Life is not a rehearsal!

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the healthy mind

WELCOME to “The Healthy Mind” issue of Your Health Hub Directory

Your health & wellbeing is like a jigsaw puzzle – you need all of the pieces to get the full picture. Every element is vital.

Every issue of Your Health Hub will look at each of these health & wellbeing elements. The directories within each magazine will help you find everything you need locally for all aspects of your health and wellbeing.

The Healthy Mind.

Life has its ups and downs, but sometimes things can become hard to manage, overwhelming and stressful.

The aim of this issue is to bring together a mix of services, solutions and ideas to help you tackle these ups and downs. It will help unravel the myriad of services available and help you understand what may be best for you, from simple tips to do on a daily basis to more in-depth solutions from professionals.

Visit our website www.yourhealthhub.uk for more in-depth and exclusive articles, upcoming events and directory.

If you have a relevant business and would like to get involved get in touch on zandra@yourhealthhub.uk Thank you.

Zandra

4

Zandra Editor & Publisher

Mixed anxiety & depression is the most common mental disorder in Britain, with 7.8% of people meeting criteria for diagnosis. 4-10% of people in England will experience depression in their lifetime. One adult in six had a com mon mental disorder.

75%

OF YOUNG PEOPLE

with a mental health problem are not receiving treatment. There’s been a rise in the time children are having to wait to receive treatment for complex mental health conditions, and children with depression and anxiety are often not being identified or given help.

t is The average wait for effective treatmen

10 years g It can take a decade for many youn ing show after help people to receive are first symptoms. Opportunities to help often missed until they reach “crisis”, me causing children to self-harm, beco or ve essi aggr and nt suicidal, be viole drop out of school.

Source: www.mentalhealth.org.uk

Disclaimer:

The Your Health Hub directories and website advocate an integrated, collaborative, diligent and holistic approach to treating illness and creating wellness and recommends that you always consult with appropriately qualified professionals when seeking to change the circumstances of your health. We believe in, promote and encourage diversity and self-responsibility, meaning that any decisions and choices you make following exposure to any of the information Your Health Hub makes available must be owned one hundred percent by you. Whilst every reasonable effort has been made to vet and qualify contributions, the inclusion of content from its contributors in any of the Your Health Hub’s publications is in no way an endorsement or guarantee of efficacy. The accuracy of written editorial content, provided images and advertisements is the sole responsibility of the submitter and has been accepted in good faith by Your Health Hub.

www.yourhealthhub.uk

CONTENTS 6

The Mental Health Misnomer Why our emotinal and mental health are inseperable

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Don’t believe everything you think The negative thoughts circling your mind over and over again

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Five minutes to get your sanity back Regain your calm with EFT Are you feeling anxious?

Overcome issues of low self worth Meditation & mindfulness Valuable tools for supporting common mental health issues Supporting mental health in the workplace with mindfulness Employers have a legal duty of care to offer mental health support Can yoga help with mental health?

Mindfulness is part of yoga practice A look at retreats Take time out from your normal activities and duties to feel amazing

40 26 29 34 36 38 40 42 44 48

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50 52

Counselling demystified Different types of counselling sessions Acorn Wellbeing Centre Your pull out and keep guide to services at the centre Keeping safe online Know the risks of the internet The mental health clutter cycle A tidy home, tidy mind can have a positive effect on mental health 5 ways to improve your sleep Top tips for better nights sleep It’s giveaway time Win the editor’s favourite sleep aids Neuro-psychotherapy Understanding the brain is crucial when it comes to mental health Alzheimers and me Raising awareness of dementia and Alzheimers Therapeutic benefits of drumming in dementia The benefits of music therapy More about Lindengate Directory Your local guide to wellbeing 5

the healthy mind

The MENTAL HEALTH

by Richard Moat

MISNOMER

Our emotional and mental health are inseparable, and no conversation on the subject of the latter could be considered truly comprehensive unless it included a sizeable narrative on the former; it would be like inviting Ant but not Dec, Morecombe but not Wise, or Laurel but not Hardy to share their views on what makes a successful comedy duo.

Of course, there’s nothing comical about the subject of mental health in the context it is usually discussed.

Search the meaning of the word ‘misnomer’ and you’ll find a recurring definition along the lines of ‘a name or description that is incorrect or unsuitable’. I feel that the term ‘mental health’ is both unsuitable and incomplete and propose it be expanded to ‘mental and emotional health’ in 6

order to do the topic justice. If not, we run the risk of overlooking an integral part of the answer as to how we can not only successfully treat mental illness, but physical disease and ailments too.

It is unanimously agreed that what and how we feel go hand in hand with what and how we think, and whilst each is capable of influencing the other, it is the realm of our feelings and emotions that holds the upper hand.

www.yourhealthhub.uk This is because our feelings and emotions – very often interchangeable terms – have the capacity to move us more than our thoughts, even though our thoughts unquestionably trigger feelings and emotions, which goes some way to explaining the decades-old debate of which come first, thoughts or feelings. The answer is that whilst each can stimulate the other, the significant factor is the internal psychological and emotional ‘wiring’ of the person doing the thinking and the feeling.

It is this internal wiring – something that has developed over time and typically outside of our conscious awareness – that is a predictor for how something will affect us, an affect that is experienced as much on an emotional as a mental level, if not more so.

Evidence of the importance and relevance of what we feel continues to course through the veins of mainstream medicine as more and more health professionals are asking

“...what and how we feel go hand in hand with what and how we think, and whilst each is capable of influencing the other, it is the realm of our feelings and emotions that holds the upper hand.” their clients and patients about the nature of any emotional shocks, traumas, conflicts or distress they may have experienced in the time leading up to any challenges with their mental or physical health.

So, the next time you are contemplating the subject of mental health – in any capacity – I urge you to consider broadening it to include the word emotional - I don’t believe it is any coincidence you will find the word ‘mental’ secreted within the word ‘emotional’.

EMOTIONAL HEALTH Richard Moat is considered one of the foremost authorities on how to assess, remedy and prevent the psychological and emotional causes of mental illness, physical ailments, and disease. He is founder of The Bodymind Detective Agency, a facility dedicated to the education of individuals and training of health professionals in understanding the exact nature of the link between physical, emotional and mental health.

CONTACT W | RichardMoat.com 7

the healthy mind

DON’T BELIEVE

everything you think

I’m not sure how scientists determine how many thoughts we have per day – some estimate 12,000-60,000, others 50,000-70,000. They all seem to agree however that around 95% of those thoughts are repetitive – we think the same thing day after day and 80% of our thoughts are negative!

Basically, the average person spends their day thinking lousy thoughts about themselves and their lives: “I’m too lazy”, “the kids are so difficult”, “if only… “ and so on.

We all know people that maintain beliefs that simply aren’t true – the Skinny Minnie who constantly complains about being overweight, the mum who moans about the 8

cost of everything even though she drives a top of the range Merc and has earrings with diamonds so large they could feed a small family for a year. Similarly, if we examine our thoughts closely – we can see that a lot of them aren’t really true – or certainly not as absolute as we think. Maybe we’re not lazy, but exhausted, perhaps the kids are

www.yourhealthhub.uk having a bad day or simply saying no to an unreasonable request.

Have you ever caught yourself in the middle of a stream of thoughts and noticed how strange or bizarre they are? Perhaps you’ve managed to catch yourself before going down a rabbit hole of paranoia when you can’t get through to a loved one or in the midst of a mind-induced crisis. Stopping and noticing that a thought is running through your brain is very powerful – because it gives you the opportunity to notice that you are not your thoughts.

Let me say that again – you are not your thoughts. There is a part of you observing that thought. So you are not your thoughts.

Similarly, just because a thought is running through your mind – doesn’t mean it’s true. The other day, I asked my husband to listen out for a delivery while I was out. The delivery-man rang me when he was on his way, and I rang my husband to let him know he was coming. I must have rung 10 times and couldn’t get through.

Sitting in gridlocked traffic, seething, I thought “I bet he’s left his phone downstairs – what’s the point in me asking him to listen out if he can’t be bothered to keep his phone on him?” He finally rang back worried about all the missed calls. He’d been on an important business call and wasn’t able to answer the phone. So all my lousy ungrateful thoughts about my longsuffering husband that I was convinced were right at the time? Completely untrue.

Stopping and noticing that a thought is running through your brain is very powerful – because it gives you the opportunity to notice that you are not your thoughts.

And so it is with our thoughts about ourselves and the world around us. The eminent scientist and leader in the field of epigenetics, Dr Bruce Lipton, points out that from age 2 to 7, a child spends the majority of his/her time in the theta brainwave state – the state of imagination and hypnosis. In other words, between 2 and 7 we are constantly soaking up information from those around us and it is going straight into our subconscious minds.

We are being programmed – by our parents, our siblings, our teachers and friends, the tv and the entire world we live in – soaking up their beliefs about how to be a good boy or girl, how to fit in and be accepted – in effect, being programmed (verbally and through others’ behaviour towards us) to be able to live within our culture.

The upshot of this? Those negative thoughts cycling through your mind every day? Not only are they not true – but they were never even yours to begin with.

BY SALEEMA DAVIES Saleema is a clinical hypnotherapist and founder of Papalona, a company which produces audio downloads designed to embed positive beliefs into children’s psyche from an early age for their good mental health and lifelong emotional wellbeing.

W | papalona.com W | sdavieshypno.com E | saleema@papalona.com

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the healthy mind

FIVE MINUTES TO

By Tamara Donn

get your sanity back!

Can you relate?

You overslept because you only dropped off in the early hours having spent the rest of the night worrying about all the things you did or said that you shouldn’t have / all the things you should have done and haven’t / Brexit / your family / your pets / your work…

You woke up late and exhausted and all you could think about was getting your caffeine fix when your child/ pet/ partner knocked the milk over spilling it everywhere.

You lost the plot and shouted at your child/ partner/ pet!

You rushed to get out of the house, feeling guilty and were now running even later.

The traffic was worse than usual, and you had a near miss while looking at google maps to see if there was a short cut.

You arrived at work late feeling exhausted, guilty and irritated, feeling like you had already done a days work!

Are you wondering what the point of life is?

Are you craving time to stop but find yourself constantly being pulled in too many directions?

Are you feeling overwhelmed and stressed most of the time and can’t remember what it feels like to be peaceful?

What if you could wave a magic wand and your morning could start like this instead?

You woke up in the night overthinking and spent 5 minutes using a powerful technique called EFT which sent you back to sleep.

In the morning you woke up 5 minutes earlier, spent 5 minutes doing EFT which left you feeling refreshed, present and ready for the day.

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When the milk gets spilt, you do 5 minutes of EFT to release the frustration.

On the way to work, when the traffic is bad, you take some calming deep breaths (tapping not recommended while driving!).

You arrived at work feeling happy and relaxed ready for your day.

EFT (Emotional Freedom Techniques) or Tapping is a powerful self-help tool that’s easy to learn with fast results that is like acupuncture for emotions without the use of needles. Not only can EFT release stress and other negative emotions, but it is also great for cravings, addictions, phobias, fertility, business goals or losing weight, pain, trauma and so much more.

Just 5 minutes out of your 1440 minutes a day is all that is required to make a small change at the start of your day which can help you feel that you got out on the right side of the bed (instead of the wrong side!). When I supported hundreds of mums to tap for 5 minutes a day, not only did their stress reduce, they also noticed unexpected side effects such as not needing their glass of wine & husband’s wondering why their wives were so happy all of a sudden!

To download a free EFT manual, go here: www.eft-courses.org.uk/learn-eft-manual.html

www.yourhealthhub.uk

So what is EFT? EFT in a nutshell!

EFT (Emotional Freedom Techniques), also known as Tapping: • Originates from Traditional Chinese Medicine and is like acupuncture without the use of needles. It involves tapping on the acupuncture points to release negative emotions • Is a simple, yet powerful tool to help you release limiting beliefs • It is like talk therapy with a physical component • It has been shown to reduce cortisol levels and have a calming effect on the amygdala in the brain

Some ways of using EFT • By yourself to release negative feelings in the moment eg anger, stress, anxiety, phobias, pain • With a practitioner to release more complex problems such as trauma, limiting beliefs and core issues • With your children eg to help them get to sleep, support them if they don’t want to go to school • By your children eg to release upsetting feelings in the moment, release exam stress • As a parenting tool • To identify and release unconscious blocks to succeeding in your goals The technique involves tapping areas of the body with our fingertips to stimulate certain acupuncture points while the client is “tuned in” to the problem. According to Gary Craig, the founder of Emotional Freedom Techniques, the “cause of all negative emotions is a disruption in the body’s energy system. The tapping stimulates the problem area and helps the body’s energy system to function properly.”

Benefits of using EFT • Freedom from negative emotions • A side effect of tapping is that often physical symptoms improve too • Better sleep • Happier • More energy And so much more…

ABOUT TAMARA DONN Tamara is an EFT Master Trainer and Practitioner who together with her husband, Peter, run The EFT Training Centre. She specialises in helping frazzled mums regain their calm, enjoy their kids and get more done. She is the author of the upcoming book Frazzled To Fabulous in 5 Minutes a Day. For more details see Eft-courses.org.uk and tamaradonn.com 11

the healthy mind

Are you feeling

ANXIOUS?

We have as many as 50,000 thoughts per day, 80% of those are often negative and 98% are repetitive (National Science Foundation).

Now there’s a thought, right? Judging by the statistic above, no wonder there are so many of us with anxiety! I suffered from anxiety for many years and now I help people to quickly overcome anxiety and issues of low self-worth so that feeling calm, confident and having powerful self-belief become who you are, not what you do.

Anxiety is necessary for our survival and it can be a healthy and helpful response that we have wired into our primitive brains as it mobilises us into action to escape danger. However, if you’re safe at home with a cup of tea and you’re feeling anxious about something that has happened or might happen, then you are suffering needlessly.

Like having a car alarm that goes off when there is no one near it – you don’t want to get rid of the alarm because you want to keep your car safe, but, you need to reset the mechanism so it only goes off when there is actual threat or danger.

Anxiety is usually embedded into our subconscious, which is the part of the mind that stores everything we’ve ever experienced – tastes, smells, images etc. and it also controls unconscious actions in our body such as our digestion, blood pressure and breathing. The subconscious is being wired for the first time in utero and during our childhood until around the age of 7 years old, and this means that there are patterns in the brain created during this time that can set up behaviours for years to come.

Studies have shown that in ordinary waking consciousness, we are in fact, conscious only 12

about 5% of the time. This means that 95% of our decisions and actions are actually regulated by unconscious activity. Another way of expressing that is that programming accounts for the vast majority of our actual behaviour. (Dr Bruce Lipton PhD, The Biology of Belief).

Some of the ‘default’ programmes we run are positive and empowering but the majority are thought to be disempowering and self-sabotaging.

So, if most of our behaviours come from our childhood subconscious programming which we received before the age of 7, it’s no surprise that many of us have no idea where chronic anxiety comes from!

Humans, unlike most other animals, are highly dependent on their caregivers for survival and our two basic emotional needs are to get connection and avoid rejection. When we experience a lack of connection or we feel rejected, this can trigger our primal fears and can set up a pattern of ‘over anxious’ responses in later life and these patterns are physically wired into the brain. In my experience, the root cause of anxiety can usually be traced back to situations in our childhood where we formed beliefs that we were not good enough, we felt different or formed a belief that something was not available to us such as love, money, safety or a voice to express ourselves. All of these beliefs can be linked to feeling a lack of connection or feeling rejection and can lead to the unhelpful anxiety in its many guises; fear of failure, overwhelm, self-criticism, people-pleasing, panic

www.yourhealthhub.uk and perfectionism amongst others.

Fortunately, there are many tools that can help those suffering from anxiety. Rapid Transformational Therapy allows us to understand the root cause of our anxious thoughts and

feelings that have come from our subconscious programming and that can then be used to quickly reset the fear response and ‘rewire’ the brain to take on empowering and beneficial thought processes and beliefs.

Here are my top tools to help reduce anxiety: Firstly, challenge your thoughts. As soon as you notice the anxiety or worry becoming present, it is extremely important to tell yourself this truth; THOUGHTS ARE NOT REAL. If you imagine a pink elephant sitting next to you, it can become very vivid in your imagination, but it will never be real. You see the mind doesn’t know the difference between what is real and what is vividly imagined and as the mind responds to the pictures in your head and the words you tell it, we need to make sure those words and pictures are changed to beneficial ones.

Real is what you can see, feel, touch, taste etc.

It may seem real, but it is not real, and you must give yourself this truthful and honest suggestion because your mind is very suggestible. Do the following steps: CHALLENGE the thought. Is it Real? Is it happening right now? What is really going on in your surroundings right now – look at it, talk to yourself about what IS right at this moment, go from WHAT IF…to WHAT IS. Look at your physical surroundings, people you are actually with, what colour clothes are you wearing, what can you see? The antidote to anxiety/worry/panic is ACCURATE thinking. So what is accurate and truthful right now?

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The fastest way out of panic or fear - after telling yourself the truth about your thoughts - is to CHANGE YOUR PHYSICAL STATE. Move around, do star jumps, drink a glass of cold water, take a walk, have a shower.

Anchor yourself in your breath. Breathe in for the count of 4, hold for the count of 7 and breathe out for the count of 8. Repeat until you feel calmer.

Slow down worrying thoughts in your head to three times slower than your normal voice. Then speed them up to three times faster.

Then, think of an actor, comedian or a friend you find hilarious and hear them saying the thoughts in your head.

Self-praise. “The most important words you will ever hear are the words you say to yourself and believe” (Marisa Peer).

Every day say “I am good enough, loveable, worthy, I accept myself, I am important”. If you find this challenging, try inserting “I am learning to know that I am loveable etc.”. The mind learns by repetition and loves being told what to do and how to behave! Over time, you can re-programme negative or anxious feelings. You can also write these affirmations on sticky notes and put them where you (and your kids!) will see them.

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Emma Gosling is an Advanced Transformational Therapist and Clinical Hypnotherapist specialising in quickly freeing people from anxiety and low self-esteem so that feeling good enough becomes who they are, not what they do. She is also the Co-founder of Wired For Success wellbeing and positive mental health programmes.

CONTACT W | feelgoodenough.co.uk E | emma@feelgoodenough.co.uk Facebook | facebook.com/egfeelgoodenough/ 13

Kate Atkinson

British Wheel of Yoga teacher Specialist Children’s Yoga Teacher (British Wheel Yoga) Yin Yoga teacher (Yoga Alliance)

Classes

Monday 9.30-10.45am Hatha Yoga drop in class, suitable for all abilities: beginners welcome, Tring Tuesday 11.30am-12.30pm Yin Yoga, Berkhamstead Thursday 4-4.45pm Kids Yoga - Yoga classes suitable for ages 6-11yrs, Tring

Thursday 6.45-7.45pm Yoga 4 Teens, Tring Thursday 8-9.15pm Hatha Yoga for all abilities, Tring

Friday 9.30-10.30am Hatha Yoga suitable for all, Berkhamsted

Contact: Kate Atkinson T: 07481 404084 E: katkinson108@gmail.com

mindful approach to the healthy mind

MEDITATION

&

mindfulness

By Matt Lamburn and Lindsey Coates

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www.yourhealthhub.uk Meditation and mindfulness practices have grown in popularity over the last decade, partly in response to the ever-increasing pace of our lives and the world at large, but also as valuable tools in supporting people with anxiety, depression and other common mental health conditions.

The curious reader can find thousands of books, online articles, classes and mobile phone applications offering information on the subject and the opportunity to practice meditation and mindfulness; so popular are these practices that the National Health Service (NHS) now has a bedtime meditation on its website.

But what is meditation? And what is mindfulness? And most importantly, how do the two work together?

Background: Simply put, meditation is a practice where individuals use a favoured technique (such as mindfulness) to train their attention and awareness to develop a calm, clear and stable mental state. Meditation is often the primary practice used by a variety of religious and spiritual paths on the individual journey towards enlightenment and self-realisation. Almost all of the major traditions of meditation use our natural rhythm of breathing as a focal point for developing the practice.

Originating in Zen Buddhist, mindfulness is a technique of mediation whereby the individual brings his or her full attention to what is happening right now, aka; the present moment.

Other techniques of meditation include: • Transcendental Meditation ™ • Vipassana (Zen Buddhism) • Gathering the Light (Taoism) • Zazen (Zen Buddhism) • Dhyana (Yoga) Is It Right For Me? Meditation is currently subject to numerous formal studies about its effects on individuals and their perceptions of the world around them.

Some of the most commonly suggested benefits

of a regular meditation practice include: • Increased focus • Lower blood pressure • Reduced levels of stress • Reduced feelings of anxiety • Better quality of sleep Meditation can be practiced within a formal framework of spiritual or religious teaching, such as Christian Meditation, but the vast majority of classes available are nondenominational and are simply offered as a time for people to relax, recharge and let go of concerns and daily worries.

CONTACT Matt Lamburn International Yoga & Meditation Teacher

E | thevagabonwizard@gmail.com Instagram | @thevagabondwizard

CONTACT Lindsey Coates Craniosacral Therapist & Meditation Teacher E | LindseyCoatesCranio@gmail.com Facebook | @LindseyCoatesCranio

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mindful approach to the healthy mind Mental Health Awareness Week is hosted by the Mental Health Foundation every year, it’s the UK’s national week to raise awareness of mental health and inspire action to promote the message of good mental health for all.

Supporting mental health in the workplace through

MINDFULNESS Research has shown that more than 16 million people in the UK experience a mental health problem each year, the most common being depression and anxiety. According to the Mental Health Foundation 1 in 4 people are depressed.

At the time of writing this, BBC One had recently aired a raw and honest documentary about Nadiya Hussain, the Bake-Off winner of 2015. She revealed that she has an anxiety disorder and is one of around 5 million people suffering from this condition in the UK alone.

Anxiety and depression are often a reaction to a difficult life event but can also be triggered or exacerbated through stress in the workplace. Whether work is the cause of mental health issues or a factor, employers have a legal duty of care to offer their employees mental health support.

Mindfulness is recognised as an effective intervention to support mental health and 18

well-being in the workplace. It is a mind-body approach that helps people to become more self-aware through paying attention to their thoughts, emotions and body sensations in the present moment. The act of paying attention itself helps to down-regulate the stress response, restoring the body’s optimal balance for health and well-being.

Moreover, the awareness that is cultivated through mindfulness practice improves the ability to make conscious choices for good self-care. The evidence base for mindfulness shows that it can improve mental health, strengthen resilience, focus and concentration, enhance the quality of relationships in the workplace, improve health and increase the sense of well-being.

A few years ago António Horta-Osório, the CEO of Lloyds bank went public about his struggle with mental health caused through

www.yourhealthhub.uk

stress at work. As a result of his personal experiences he invested in a comprehensive health and well-being program to support his top executives and 2000 senior leaders.

Mindfulness is an integral part of the program aimed at supporting leaders to acquire skills to manage their own mental health. It is also serving to raise their levels of awareness as to how they can be instrumental in supporting their own teams.

People in the workplace today are commonly reporting on conditions that are stress-inducing: reducing resources, escalating pressures, long working hours, 24-7 connectivity and work-life balance challenges. It is becoming increasingly important for companies to invest in programs to support the mental well-being of their staff.

There are a number of companies like ours that can offer professional help, or speak to your HR team to see what schemes they could implement or offer.

Whether work is the cause of mental health issues or a factor, employers have a legal duty of care to offer their employees mental health support.

Written by Jane Brengden of pressurepoint. Jane has a masters degree in mindfulnessbased approaches and has extensive experience in workplace mindfulness.

CONTACT Contact Adrian Green or Jane Brendgen for further information.

E | adrian@pressure-point.com E | jane@pressure-point.com 19

mindful approach to the healthy mind

CAN YOGA really help with mental health?

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Mindfulness definition 1: The quality or state of being conscious or aware of something Mindfulness definition 2: A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique There are volumes of scientific evidence that supports the idea that mindfulness and meditation can benefit mental health - to the point where it now is commonly accepted as a routine and valuable tool in addressing a wide range of otherwise complex mental health issues. Mindfulness is also a part of a balanced yoga practice.

Whether focusing on postures (the ‘ananas’) or our breathing, in yoga we use the body as the medium or conduit to explore our inner thoughts and feelings.

In this way, we can learn to ‘still the mind’ by quelling our ‘inner chatter’ through staying connected to sensations, feelings and awareness of the body.

www.hubdirectory.co.uk www.yourhealthhub.uk

Actually taking the time to notice what our body is telling us can be an utter revelation for most of us. For example, how good are you at recognising the difference between feeling hungry or feeling thirsty? We too easily accept these sensations without thought – but stopping and thinking about emotions such as these can help you understand your own mind and how we’re all ‘wired’.

Yoga and mindfulness (I like to explain mindfulness as a way to ‘fully inhabit the body’) can allow us to find our joy to re-connect to peace, happiness and contentment.

We are aware that exercise helps our bodies create and release endorphins, the ‘happy hormones’ – and therefore exercise makes us feel better about ourselves.

Practising yoga, meditation and mindfulness can do the same. And being part of a community is great too - doing a yoga class with other people, where we collaborate and share common experiences, is also good for mental health and wellbeing. What’s more there is plenty of evidence that you’ll leave a yoga class feeling far lighter, brighter and enthusiastic about life than when you arrived.

Having taught yoga for MIND for over fifteen years I absolutely know how much students can benefit – I’ve seen how it can bring so many positives to people’s lives - whether its: • Just an hour of pure rest and relaxation • Discovering some comfortable and calming ‘headspace’ in a busy life • Escaping from worries, anxieties or stress • Finding ways to ease tiredness and fatigue • Building the confidence to tackle issues or take on new challenges Everybody can do yoga – that’s the inherent beauty and joy of the practice. Each class is a balance of poses, breathing and philosophy.

These yoga classes are designed to be completely inclusive. Everybody is welcome. And how you participate is really flexible too. Some students are able to use a mat on the floor, other students are more comfortable sitting on a chair.

It’s completely non-judgmental. It’s always about finding what works for you - the focus is always to do what’s right for your body.

Yoga classes are relaxed and supportive and aim to give students the tools to develop new, positive perspectives on everyday life.

Classes at MIND Hemel Hempstead: Mondays (12.30pm to 1.30pm) CONTACT Kate Atkinson, British Wheel of Yoga Teacher T | 07481 404084 W | katkinson108@gmail.com

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mindful approach to the healthy mind

RETREATS

The definition of RETREAT according to the Cambridge Dictionary: a period of time used to pray and study quietly, or to think carefully, away from normal activities and duties.

The definition says it all – a period of time away from normal activities and duties. We all know how much better we feel after a normal holiday, so imagine how amazing you could feel after a retreat. There are many types of retreats and the World really is your oyster. Your Health Hub has compiled a selection of retreats that have been personally recommended. What are you waiting for?

For full details, videos, pictures, offers and exclusive discounts visit www.yourhealthhub.uk or contact the retreats directly.

Yoga retreats and Health Spa on the beautiful Island of Armorgos, Greece

Aegialis Hotel & Spa: Amorgos has 6 beautiful yoga Shalas, all with sliding glass walls, offering amazing sea views all year round. All Shalas have wooden floors and are fully equipped with all props (provided free of charge). The organic kitchen covers all kinds of diets (eg vegetarian, vegan and gluten-free). Spa facilities available: sauna, hammam, jacuzzi, indoor seawater pool, and gym are free.

For guests the island of Amorgos offers beautiful trails for hiking, an excellent exercise for people seeking tranquillity and wellbeing. There are also many activities available, organized by Aegialis Hotel & Spa & Tours, to enrich the experience further.

T | +30 2285 0 73393 E | irene@aegialis.com or info@aegialis.com W | amorgos-aegialis.com or www.greek-weddings.com

The Five Elements Retreats You could enjoy a relaxing stay or a one day retreat in Wiltshire, in a rural restful environment. Get away from day to day stress and create that well deserved ‘me’ time. Go away feeling calm, relaxed, and gain knowledge from experts in their field.

Nutritionally balanced meals, healthy snacks.

Thinking time and meditation - Holistic therapies and themed days For further information please contact Trudi T | 07810-374053 E | trudis36@gmail.com W | thefiveelementsretreats.co.uk 22

www.yourhealthhub.uk A Healthier, Happier You at Raw Horizons – Split Farthing Hall, Thirsk, North Yorkshire Raw Horizons is the UK’s leading wellbeing retreat venue. Offering wellness, yoga and detox breaks, their life-changing retreats will take you on a unique mind and body journey to be healthily happy.

Their holistic approach combines wellbeing health coaching, yoga, meditation and a healthy diet. All of which beneficially influence your emotions, physical health and state of mind.

Their 2-night relaxing yoga weekends, 3-night juice detox breaks and 5-night wellbeing retreats are designed to reshape your body, reframe your mind and transform your life for a healthier, happier you.

Nestled in beautiful English countryside, their luxury boutique venue, Split Farthing Pilates and fun in Puerto de Mazarron, on The Costa Calida ‘It’s a retreat for people who don’t do retreats’ as featured in The Daily Mail.

Retreats - they’re for those envy-inducing, de-toxing, tee-totalling yogis, right? It’s all 6am starts, expert level classes, tiny salads and bed by 9pm, right? You have no time to explore, loll on the beach or drink rosé and eat crisps? WRONG….NOT ON THIS RETREAT! This Retreat is held in Puerto de Mazarron, on The Costa Calida, a popular, but still modest, resort on the rugged south-easterly coast in Murcia.

There are two types of Retreats on offer. The first is where the Accommodation is in luxury, spacious apartments a few minutes stroll from the beach. You can chose whether to have the apartment to yourself, share it, or share a room, depending on your budget.

The second is a villa-based tranquil Retreat in a hillside location five minutes drive from the

Hall, provides the tranquil haven for your wellbeing journey and the perfect backdrop for you to relax and rejuvenate.

Come to slow down and discover how to find your balance, access your inner confidence, discover your life passions, nourish your body or just relax and unwind.

W | rawhorizons.co.uk E | info@rawhorizons.co.uk T | 01845 591272

sea where you can share or have your own room with a bathroom.

The days end with a casual dinner. But nothing is compulsory. You can miss a class here or a meal there, with no guilt at all.

W | costacalidaspanish.com E | hola@costacalidaspanish.com T | 07900 858985 23

mindful approach to the healthy mind Mindfulness, Yoga and Pilates Retreat in the beautiful island of Sicily with Sicily Active Holidays Sicily Active Holidays are designed to consider how our guests want to feel. From the moment they book the holiday until they return to their homes. We aim to make everything easy for our guests and for them to feel like one of the Sicily Active Family as well as part of the “Villa Aranjaya family.”

When our guests are with us we invite them to take part in active rest with the perfect balance of invigorating yoga, toning Pilates and calming mindfulness while enjoying the convenience of a full board stay at one of Sicily’s finest country estates. With Sicily Active, you can indulge in a menu of healthy, tasty Sicilian food and authentic local wines.

Our Sicilian escape takes place in Villa Aranjaya, a stunning traditional grand villa which blends the very best of traditional Sicilian style with luxurious and elegant decor.

All bookings that quote Your Health Hub will get £100 off per person E | info@sicilyactiveholidays.co.uk T | 07758 076723 W | sicilyactiveholidays.co.uk Crystal House Strathpeffer, Scottish Highlands Crystal House is a gem set in the Victorian spa village of Strathpeffer and nestled within the magnificent Highland scenery.

Like any gem, Crystal House is a multifaceted guest house and Wellbeing Centre. We provide accommodation and each of our rooms are themed with a specific colour and crystal. You can enjoy a hearty breakfast and a feast of a dinner. We

offer a range of complementary therapies including Transference Healing ®, Drum massage, Alexander Technique and singing bowls relaxation. We host workshops, courses, talks and other events throughout the year. We also host themed, pamper and holistic residential retreats. You can also hire the venue.

Sarina and Phil are the visionaries behind Crystal House. It was from our love of nature and our passion for health and wellbeing that brought us to the Highlands of Scotland and wanted to provide a place in nature where people can relax, rejuvenate and reconnect to Gaia.

W | facebook.com/CrystalHouseRetreat W | richmondhighlandhotel.co.uk W | earthstaralchemy.co.uk E | relax@crystalhouseretreat.co.uk T | 01997 421300 or 07890 002453

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A Retreat like no other!

No 6am starts, no detox, no strict regime on this Retreat!

Enjoy historical and cultural excursions, local food and wine, Pilates classes, relaxed ‘holiday Spanish’ lessons, walking, cycling, swimming, exploring the area, relaxing on the beach, swimming in the sea or in the pool. The list of optional activities is endless.

Ideal for solo travelers, couples, friends as it’s all organised for you!

Retreats are in Puerto de Mazarron, on The Costa Calida, an unspoilt resort on the south-easterly warm coast of Murcia.

Stay in luxury apartments near the coast or in a tranquil villa 5 minute drive from the coast.

www.costacalidaspanish.com

Email: hola@costacalidaspanish.com

a look at counselling

COUNSELLING

demystified

You will usually have a number of planned, regular sessions lasting for around 50 minutes. How often you see your therapist, and how many sessions you have, will depend on your individual circumstances.

You may see your therapist on a one-to-one basis or in a group, or you may speak to them over the telephone or online. They may go through specific exercises designed to help you with the problem you’re experiencing.

Or you might have more general discussions about how you’re feeling.

What you talk about will vary depending on the problem you want help with and the type of therapy you are getting. It could include: • your relationships • your childhood • your emotions • your thoughts • your behaviour • situations or events you find difficult Finding a counsellor can be difficult.

You can find a therapist in the Counselling directory www.counselling-directory.org.uk They describe what types of therapies are there to help you.

The BACP British Association for Counselling and psychotherapy www.bacp. co.uk What therapy can help with: People often choose to have therapy because they are experiencing difficulties and distress 26

in their lives. But you don’t have to be in crisis to have therapy. These are some of the issues therapy can help with.

• Relationship counselling (also known as couples counselling) - is a type of therapy that looks to aid communication and facilitate change within an intimate relationship. Typically, the term couples counselling is applied when the therapy is specifically designed for two people within a relationship. With this in mind, counsellors who offer this form of therapy should have the relevant training to help them work with the dynamics of a couple.

• Cognitive and behavioural therapies based on the way you think (cognitive) and/ or the way you behave. These therapies recognise that it is possible to change or recondition, our thoughts or behaviour to overcome specific problems.

• Humanistic therapies - focus on selfdevelopment, growth and responsibilities.

They seek to help individuals recognise their strengths, creativity and choice in the ‘here and now’.

www.yourhealthhub.uk • Family/Systemic therapy - Families can be very complicated things. We’re all unique, we have different perspectives and experience life events a little differently. When you throw family dynamics into this mix, it’s perhaps unsurprising that relationships can become fraught.

Lots of different events and circumstances can make family life stressful, from mental health problems to getting married. When things become overwhelming within a family, or when you’re finding it difficult to move out of old, unhelpful patterns, family therapy may be able to help.

Family therapy (also referred to as systemic therapy) looks to help members of a family understand each other better, change negative behaviours and resolve conflicts. It is appropriate for all ages and can even be useful for individuals. Here we’ll take a closer look at what’s involved in family therapy and how it could help you.

• Integrative counselling - a combined approach to psychotherapy that brings together different elements of specific therapies. Integrative therapists take the view that there is no single approach that can treat each client in all situations. Rather, each person needs to be considered as a whole and counselling techniques must be tailored to their individual needs and personal circumstances.

• Play therapy - Sometimes a child will start to develop patterns of behaviour that may be causing disruption in their lives and to the lives of those around them. Parents, carers and teachers may recognise signs such as excessive anger, fear or worry that may be affecting a child’s development and their ability to get along with their family and friends at school.

While adults experiencing emotional and behavioural difficulties can seek help in the form of talking therapies, children tend to find this therapeutic setting threatening and almost like an interrogation. As a result, play therapy is

used to help children communicate at their own level and at their own pace. This enables them to understand confused feelings and upsetting experiences that they haven’t yet had a chance to process.

• Person-centred therapy - based on the view that everyone has the capacity and desire for personal growth and change, given the right conditions. Rather than being seen as the expert and directing the therapy, the counsellor offers unconditional positive regard, empathy and congruence to help you come to terms with any negative feelings and to change and develop in your own way.

• Psychodynamic psychotherapy -The psychodynamic approach is derived from psychoanalysis, but focuses on immediate problems to try to provide a quicker solution. It stresses the importance of the unconscious and past experience in shaping current behaviour. A therapist will aim to build an accepting and trusting relationship, encouraging you to talk about your childhood relationships with your parents and other significant people. It also uses similar techniques to psychotherapy, including free association, interpretation and especially transference, where feelings you experienced in previous significant relationships are projected onto the therapist.

Descriptions of therapy taken from the BACP and Counselling directory. We are happy to advise what style of therapy may suit you.

CONTACT Helen Lehrle, The Acorn Wellbeing Centre (The Longrow Barn is situated in the car park of The Langley Hill Independent School), Langley Hill, Kings Langley, WD4 9HG T | 07538 175557 27

the healthy mind

Helpful NUMBERS Samaritans

For everyone Call: 116 123 Email: jo@samaritans.org Samaritans are on hand 24 hours a day, 365 days a year to listen. Their number is free to call.

Campaign Against Living Miserably (CALM)

For men Call: 0800 58 58 58 – 5pm to midnight every day Or visit the webchat page

Papyrus

For people under 35 Call: 0800 068 41 41 – Monday to Friday 10am to 10pm, weekends 2pm to 10pm, Text: 07786 209697 Email: pat@papyrus-uk.org

Childline

For children and young people under 19 Call 0800 1111 – the number won’t show up on your phone bill

The Silver Line

For older people Call 0800 4 70 80 90 theolliefoundation.org/services-directory/ theolliefoundation.org/apps-to-help-you/ 28

MIND

Mental Health at Work www.mentalhealth.org.uk/projects www.bighealth.com/nhs

Campaign Against Living Miserably www.thecalmzone.net/help/get-help/ Call 0800 58 58 58 (nationwide)

HOPELINEUK

Call: 0800 068 4141 Text: 07786209697

Young people : CAMHS www.hpft.nhs.uk/get-help

For urgent help or if you need to speak to someone call our Single Point of Access (SPA) Tel: 0300 777 0707 from 8am - 7pm Alternatively, call our Out of Hours Helpline Tel: 01438 843322 If you have a safeguarding concern about a child you can call 0300 123 4043 anytime.

ut o ll o e t re pu uid nt ur g ce Yo keep t the a d an ices rv se We help clients to reach their full potential, changing and enhancing their lives We are located in Kings Langley, one of the most picturesque parts of Hertfordshire.

We are in a beautiful barn tucked away in the car park of The Langley Hill Independent School.

Our aim is to combine and integrate the principles of conventional and complementary medicine and clinical therapeutic practice.

We provide services to our local community; our main catchment area being

HEMEL HEMPSTEAD, BOVINGDON, BERKHAMSTED, CHESHAM, RICKMANSWORTH, TRING, WATFORD, KINGS LANGLEY, ABBOTS LANGLEY, REDBOURN, HARPENDEN AND ST ALBANS.

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We provide bespoke Counselling, Psychotherapy and Complementary Therapy.

A multi-disciplined team working together.

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We work with a number of associates to deliver a bespoke service for our clients. Our team has grown to enable us to also work with local authorities, outside agencies, NHS and the Public Services.

We offer a very personal touch, small support groups and training classes. We offer a safe, private, comfortable and confidential setting which enables you and your therapist to bond. A therapeutic relationship is key to your progress.

We are passionate about what we do and our team are all highly trained in their chosen work. We have built our business mainly by word of mouth and have demonstrated our professionalism to our existing clients time and time again. Your satisfaction is our aim. We look at the person’s individual needs and goals and work with them.

Why choose us for counselling?

If you have searched for counselling then maybe it’s because you need some support in areas of your life or you are struggling with a relationship? Would a support group or one to one counselling help you right now? Or possibly you may be looking for a family or friend your worried about?

We work in a safe confidential space where we can in a non-judgemental and collaborative way. We work with children, young people, adults, couples and families.

We offer a low-cost counselling service for those on low income and family therapy through our charity Way In. Our team of therapist include counsellors, psychotherapists, children’s play therapists and CBT therapists.

Our services start for children from two to teens and work creatively with play therapy, sand trays and drawing, more young people have anxiety from an early age.

We have gained lots of experience with working with children and young people with a wide range of issues that is experienced by young people. We use CBT as part of the work with anxiety issues. We are seeing a growing 30

amount of young people with issues around self image and struggles at school. There are many reasons that young people seek help, mental health of children has been very much in the news recently too.

We find an increase in young men seeking our help and in fact men’s mental health is one of top topics we are keen to address. Men’s Walk and Talk therapy for bereaved men will be starting soon. We are working in partnership with CRUSE Bereavement UK to pilot a scheme for Hertfordshire. Helen who is the centres owner is leading the project.

Men’s mental health is important to us, did you know?

Facts: In the UK, men are three times as likely to take their own lives than women.

In the UK, the highest suicide rate was for men aged 45-49 Personality traits – some traits can interact with factors such as deprivation, unemployment, social disconnection and triggering events,

such as relationship breakdown or job loss, to increase the risk of suicide.

Masculinity – more than women, men respond to stress by taking risks, like misusing alcohol and drugs.

Relationship breakdowns – marriage breakdown is more likely to lead men, rather than women, to suicide.

Challenges of mid-life – people currently in mid-life are experiencing more mental health problems and unhappiness compared to younger and older people.

Emotional illiteracy – men are much less likely than women to have a positive view of counselling or therapy, and when they do use these services, it is at the point of crisis.

Socio-economic factors – unemployed people are 2-3 times more likely to die by suicide than those in work and suicide increases during economic recession. https://www.samaritans.org/how-we-can-help/ contact-samaritan/talk-us-phone/

We have recently joined forces with the charity Way In. Way In is a low cost and confidential counselling service which was based in Chesham for young people aged between 11 and 25 years who live in the Chiltern and South Bucks area. We are basing the charity in our lovely barn and will be providing low cost services for those on low income wishing to have family therapy. Helen and Thea are directors for the charity.

Other services at the centre include: • Chiropody and Podiatry includes Diabetic foot checks, Arthritic foot checks, Nail care In growing toenail management and surgery

• Complementary Therapy including Fertility Reflexology and Pregnancy Massage Cancer Treatments and Tissue Viability advice and treatment • Acupuncture including treating addiction, smoking and pain relief

• Classes: Yoga Tia Chi Mindfulness Meditation Healing Sound Baths Children’s Drama Drumming Art Classes Workshops and Training

The Acorn Wellbeing Centre was established in 2012 by Helen Lehrle (MBACP). Helen is the clinical manager/owner of the centre which supports many charities in the area. Currently Helen volunteers at the Hospice of St Francis, Cruse Bereavement Care and London Fire Brigade. In 2015 the centre won the Dacorum Den award 2015. Helen has a leadership team that helps support the business.

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CONTACT The Acorn Wellbeing Centre, The Longrow Barn (The Langley Hill Independent School), Langley Hill, Kings Langley WD4 9HG W | acornwellbeing.co.uk E | contactus@acornwellbeing.co.uk T | 07538 175557 is for our confidential counselling and services Facebook | www.facebook.com/TheAcornCentre/

VICARA GE LAN E

TE CL LE COR

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FIVE ACRES

LL LANGLEY HI

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CLOSE ARCHER

LL LANGLEY HI

LL LANGLEY HI

Useful numbers for your information: • Call 116 123. Samaritans are on hand 24 hours a day, 365 days a year to listen.

Their number is free to call.

• www.thecalmzone.net/help/get-help/ Nationwide 0800 58 58 58 • HOPELINEUK Call: 0800 068 4141 Text: 07786209697

• Young people CAMHS https://www.hpft.nhs.uk/get-help

For urgent help or if you need to speak to someone Call our Single Point of Access (SPA) Tel: 0300 777 0707 from 8am - 7pm Alternatively, call our Out of Hours Helpline Tel: 01438 843322

If you have a safeguarding concern about a child you can call 0300 123 4043 anytime.

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www.yourhealthhub.uk advertorial

About Helen Lehrle from The Acorn Wellbeing Centre At the Acorn Wellbeing Centre, Helen Lehrle and her Associates provide a clinical Counselling and Psychology service, the team work in a holistic way with you.

Alongside, we also run the Complementary Therapies which consists of various clinical practitioners who offer a range of treatments and clinics.

For several years Helen worked as a Holistic Therapist working with learning disability clients, visiting many residential homes and care centres, giving treatments on a mobile basis. During this time Helen dreamed of opening a Holistic Centre where WELLBEING was the focus.

Now this dream has been realised in The Acorn Wellbeing Centre! Having reached the seventh year in business it has grown very fast, winning the centre won the Dacorum Dens award in 2015.

Helen is the Manager of the Centre; leading the Counselling team. She has worked in the field of substance misuse, domestic violence and bereavement and is keen on continued development so believes in more training for all of the team. Helen offers CBT, couples counselling and family therapy, and works with young people and adults too. She works in a very creative way with all her clients.

Part of Helen’s work is to oversee the individual, group and peer supervision that counsellors have to have in order to work ethically. Helen supervises outside of the centre too for many other professions. She also oversees the smooth running of the centre including the therapy side of things, which now includes Podiatry.

Currently, Helen volunteers at the Hospice of St Francis and also Cruse Bereavement Care where she supervises counsellors and bereavement

support volunteers. Helen has a contract with ITV and has also worked with Virgin airlines on the fear of flying courses. The contract with ITV is to support people affected by what they may see on television programs – for example documentaries about sexual abuse.

Helen is also a director for Way In counselling service which was based in Chesham but now based at the Kings Langley centre. Helen is passionate about supporting young people, especially with anxiety. The plan is to help young men who may be having difficulties. With suicide being in the news more Helen is working with Cruse Bereavement U.K to develop a walk and talk group therapy for men after bereavement.

Helen is very pleased that The Acorn Wellbeing Centre is now able to host so many activities including Yoga. Part of our own self-care is to practice Mindfulness, Meditation, Tia Chi and having treatments. The Longrow Barn is big enough to host many things. Now the dream of the wellbeing centre has come true and to have it in such a beautiful barn surrounded by countryside is a huge bonus.

CONTACT W | acornwellbeing.co.uk T | 07538 175557 33

the healthy mind

Keeping Safe

ONLINE

Know the Risks While the Internet was created to connect people, it can also be a very lonely place, especially for those who may suffer from mental health issues. This is simply because the information you are presented with whilst you’re connected can trigger a number of different emotions; whether this be the illusion that your contacts are having a better time than you or the anxious feeling that no-one has liked your post on social media or even attention given to you by someone you don’t know, i.e. on dating apps.

“Remember people on social media and dating apps aren’t always truthful about who they are and posts may not always be genuine” We’ve all had phishing emails, whether they are imitating a HMRC tax rebate or from a marine stranded in Iraq who needs your money to return to the US. Our state of mind influences how we deal with these situations and whether we click on that link or send money to that account. Common sense tells us 34

these messages aren’t real but when dealing with mental ill-health, our mind can cause us to make decisions or exhibit behaviours we wouldn’t ordinarily. This can make us more susceptible to fall victim to these cyber threats.

When we come across these threats, be it online, by phone or any other means, we need to remind ourselves to take five minutes to think before responding and make some basic checks. When receiving an email, hover over the sender’s email address to check the email has come from where it says to ensure it hasn’t been spoofed. Don’t click on links, instead, visit the location the link takes you to by typing it directly into the URL bar of your browser. This will ensure the link isn’t taking you somewhere else. If you aren’t expecting an email and are unsure of the content, do not open attachments until you have checked they have come from a trusted source.

Remember people on social media and dating apps aren’t always truthful about who they are and posts may not always be genuine. Quite often people only post the good things and happy times in their lives, giving the illusion their life is perfect. This can impact us, especially if we aren’t already feeling our best

www.hubdirectory.co.uk www.yourhealthhub.uk

or most positive. Remember that these people are most likely omitting the negative events or bad times they are experiencing from their posts. We need to consider when posting on social media that platforms are public and can be viewed by anyone. We encourage people to check their security settings and think before they post, as once something is on the internet, it will always be there, even when deleted. More and more of us are meeting potential partners online through dating apps but we should be mindful that not everyone is truthful. Take your time getting to know someone online before divulging any personal information about ourselves and also be cautious if someone asks for money early in a ‘relationship’ as it might be a scam.

CONTACT For more information on mental illhealth, go to www.mind.org.uk and for more information on keeping safe online visit www.ncsc.gov.uk.

To report any fraud or cybercrime, visit www.actionfraud.police.uk

PROFILE Sam Allen works for the Eastern Region Cyber Crime Unit as the Cyber Protect Coordinator and has worked in policing for 10 years. Cyber Protect is part of a national network led by the City of London Police and they work to raise awareness of cybercrime, reducing the risk to individuals and businesses by making them mindful of how to spot potential scams and protect themselves online. The Eastern Region is made up of 7 Police Forces.

These are: Hertfordshire, Bedfordshire, Cambridgeshire, Norfolk, Suffolk, Essex and Kent. The regional cybercrime unit are happy to work with any communities and businesses and have a variety of presentations, workshops and exercises they can deliver free of charge. If you are interested in this or to find out more information, please contact us by emailing cyberprotect@ersou.pnn. police.uk and we can discuss your requirements.

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the healthy mind

The Mental Health/

CLUTTER CYCLE

Tidy home, tidy mind is a familiar and common phrase, yet extensive research has proved that living in an organised and tidy environment really does have a significant positive effect on our mental health and general wellbeing.

The Science Numerous studies have proved that clutter triggers the release of the stress hormone cortisol. If we are feeling relaxed, we receive the majority of our cortisol in the morning and it diminishes over the day. However, if our environment is unorganised and cluttered it can prevent this natural reduction leaving us feeling anxious, unable to cope and unable to make decisions.

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The Vicious Circle Having visual clutter in our living environment can affect our psychological wellbeing making us feel like we are going round in circles.

We may worry how we’ll be perceived by others and avoid entertaining friends and family. A sense of shame and guilt can quickly develop into a feeling of low self-worth and leave us confused about where and how we’ll even begin to be organised again.

www.yourhealthhub.uk With our brains distracted by the disorder of the house, we find it difficult to focus.

Our brain’s resources are working overtime and it can take longer to complete tasks, however small. This affects not only our own behaviour, but the behaviour of those we live with. If we feel defeated by junk, our children will catch on. Routines may go out the window and because a vast amount of our energy is taken from our surroundings, bad habits and negative behaviours can creep in.

Which takes us back to the cortisol, the more stress we feel, the more sensitive to stress we become. It’s a vicious circle.

Where to Start When faced with a daunting task, set yourself realistic goals which are easily achieved. A small drawer, a corner of a room or a section of a counter top. This traditional method of decluttering is location based.

Marie Kondo suggests an alternative approach, focusing on ‘categories’ instead. Taken from konmari.com “The KonMari Method™ encourages tidying by category – not by location – beginning with clothes, then moving on to books, papers, komono (miscellaneous items), and, finally, sentimental items. Keep only those things that speak to the heart, and discard items that no longer spark joy. Thank them for their service – then let them go.”

Breaking Out of the Cycle By setting yourself a five minute daily decluttering goal, you are initiating a new habit. It may sound like a short amount of time, but the aim is to create an obtainable pattern where there are no excuses. Reward

yourself afterwards - a cup of tea, or mark the calendar with a tick.

As time goes on, the sense of accomplishment will be your new motivation.

It may feel right to increase the time period, but remember not to put too much pressure on yourself - achievement is your main aim.

How You’ll Feel As you let go of unwanted possessions, clear up space and find a ‘home’ for items you want to keep, stress levels will reduce. You’ll feel more contented and be able to focus more on your relationships with family and friends. You’ll take pleasure from your home environment as it becomes a more restful and relaxing space to spend time in, plus feel more energy and motivation to pursue new hobbies and interests.

In this article we’ve outlined some of the mental health problems which can result from a cluttered environment. In some situations this might be the sign of a bigger issue such as a hoarding disorder, depression or mania.

If you are worried about yourself or a loved one, always seek the advice of a Doctor.

At Make Space, we have worked with many people who have struggled with the feelings mentioned in this article. Our clients range from those who have an unordered office space to those who are overwhelmed by an entire house which has got out of hand. All our work is totally confidential.

If you are struggling to make a start, or would like the help of a professional organiser and declutterer for an entire job, please get in touch with Make Space for an initial chat and a free no-obligation consultation at your home.

CONTACT E | hello@makespacedecluttering.co.uk W | www.makespacedecluttering.co.uk 37

the healthy mind

5 WAYS

to improve your sleep

By Michelle Audette

Research shows that poor quality of sleep can contribute to emotional outbursts, depression and suicide. Furthermore, research has shown an increased risk of certain conditions such as diabetes, heart disease, and obesity in people who are sleep deprived. Here Michelle Audette gives us her top 5 tips for a better nights sleep.

ABOUT MICHELLE AUDETTE Michelle is a certified sleep science coach from the Spencer Institute and accredited with the board of the American Association of Drugless Practitioners (AADP). She is also a stress management coach and has over 20 years of experience coaching teams and individuals.

Are you in need of some support in getting a great night’s sleep? A sleep coach is an ideal person to help you with this, supporting and guiding you to sleep better at night.

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Do you find yourself snapping, barking and in general, reacting aggressively over small little things? Are you the person in the office or at home that everyone is tip-toeing around?

What’s driving this irritability? Many common things can upset our mood.

Maybe it’s the cold winter weather, maybe you’re ‘hangry’ (Yes, that’s a real thing!) or maybe you’ve just had too many espressos today.

But the number one reason by far is lack of sleep. Sleep is one of the most essential things to health and yet more than 30% of people in the UK report getting a poor

www.yourhealthhub.uk night sleep most nights. And according to the Sleep Council’s, Great British bedtime report 2017, unfortunately, more than a third (35%) have suffered sleep problems for more than five years.

5 ways to improve your sleep Sleep and mood are closely connected and if you’re not regularly getting a good night’s sleep, it will show up in your mood. If you want to improve your sleep, here are the top five things you should do.

1

Monitor how much caffeine you’re drinking Too much caffeine can make it difficult to get to sleep and difficult to stay asleep. The UK Food Standards Agency recommends 400 mg of caffeine as the daily intake for the average person. One shot of espresso is about 95 mg and a medium coffee at Costa contains three shots. Caffeine also has a half-life of about six hours – so it may be in your body much later than you realise.

2

Manage your light in the evening The blue light we get from our phones, laptops, televisions and tablets all play with our circadian rhythm and tell our body it is daytime.

Dim down your lights and switch electronics to the red/amber ‘warm’ light mode about 90 minutes before you’re planning to go to sleep. The switch from light to dark, blue light to red/amber light starts your body producing melatonin which makes you sleepy.

3

Switch off at night Our 24/7 lifestyle means that you may get an upsetting email or notification only minutes before you turn out the light, or even in the middle of the night. Put a curfew on emails and messages – as any stressful content can leave you wide-awake and anxious, just when you want to be relaxed and sleepy. Put an automated message saying you aren’t

available after a certain time and all messages will be answered in the morning. Leave your technology outside the bedroom, or at least put phones on the aeroplane mode.

4

Set a consistent wake-up time Even on the weekends, better sleep starts with waking up at the same time every day. This is a relatively easy fix that can give great rewards. Your body loves consistency.

Setting your wake up time cues your body for when it should be going to bed as well, helping you to sleep better at night.

5

Try taking a nap According to an article published in The Telegraph, research has shown that post-lunch naps can be as refreshing as eight hours of sleep. Sneaking in a nap can help you shake off that sleep-deprived irritability. The best time for naps is between 1 pm and 3 pm. So, on your next day off, join the club of well-known nappers that included Winston Churchill and Albert Einstein and turn off the phone, slip under the covers for 60 to 90 minutes and see what a difference it can make to your mood.

Your life is crazy enough with deadlines, school runs, bills to pay and dinner to sort out. Don’t let a negative mood bring you and the people around you down. Next time you find yourself over-reacting and snapping at someone, try to identify what’s causing that irritation. If it’s lack of sleep - then do something about it. Your friends, family and co-workers will all thank you.

CONTACT Michelle Audette, Carmenta Life, Berkhamsted.

T | 07808 097817 W | michelleaudette.com 39

the healthy mind

IT’S GIVE-AWAY TIME...

Editors top picks for sleep!

We have read about how important sleep is, and we all know how much better we cope with day to day chores and hurdles when we have had a good nights sleep, so this issue’s Give-Aways are about MY personal favourite bedtime SLEEP aids!

For a chance to win this bundle of sleep goodies, join the “Your Health Community” on our website - www.yourhealthhub.uk and a winner will be picked at random when or next edition is published.

PUKKA Night Time Tea A wonderful way to unwind and relax before your head hits the pillow……100% organically grown and ethically sourced ingredients in a plastic free teabag: Oat flower, licorice root, chamomile flower, lavender flower, lime flower, valerian root, tulsi leaf. The packaging is also recyclable.

Available in all good health food shops like: Healthfare in Tring 01442 822311 and Clare James in Kings Langley 01923 263195.

Neals Yard Pillow Mist Awarded ‘Best Pillow Mist’ in the Beauty Shortlist Awards in March, this Pillow mist contains organic lavender, vetiver and mandarin essential oils “to promote a sense of calm for a peaceful night”.

This prize has been donated to Your Health Hub by ( and available from) Julie Bertelli, Independent Consultant for Neal’s Yard Remedies 07854 427670 or visit www.beautyfromnature.or.uk

“Why we Sleep” Bedtime reading often helps relax the mind so why not take the time to read “Why we Sleep”

by Matthew Walker.

Educate yourself on why sleep is so important and what a good nights sleep can help with! Your Health Hub has one copy to give away or you can buy from all good book stores or directly from Penguin Books.

Crystal Power It is said that Selenite will help insomnia and Amethyst will help encourage happier dreams. What a pretty bedside companion. This prize has been donated to Your Health Hub by (and available from) Trish at Dragon Fire Healing in Bovingdon, 07962 238491 dragonfirehealing@gmail.com 40

www.yourhealthhub.uk

Nia Dance for Mental Health We have been hearing for years that exercise is medicine for the mind, especially aerobic exercise. Physical fitness has been shown to help with the cognitive decline associated with dementia, Parkinson’s disease and depression. Research has shown DANCE to be the best form of exercise for the brain.

Dancing can ward off brain diseases and increase mental acuity at all ages. Participating in dancing can dramatically reduce the occurrence of dementia and Alzheimer’s disease.

Nia dance fitness classes in Kings Langley Call Michele 077861 72497 | www.michelekaye.com

Get in touch if you would like to advertise in a future issue of Your Health Hub Directory Packages start from £130 for the year T | 07866 587117 or 01442 834398 E | zandra@yourhealthhub.uk

www.yourhealthhub.uk

Dancing benefits our mental health by: • boosting mood and self esteem with endorphin release • challenging our co-ordination and sense of rhythm • improving brain function • keeping the brain sharp • reducing anxiety • increasing a sense of connection and community

Your HealtH HuB

Your HealtH HuB

ENVIRONMENTAL HEALTH

HAIR & BEAUTY

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the healthy mind

NEURO-PSYCHOTHERAPY

– the science of Psychotherapy

Understanding the brain is crucial when it comes to mental health.

Neuro-Psychotherapy shines light on the neurological underpinnings of psychological distress. By Zoe Goodchild.

During the therapeutic process an individual may need to utilise different models of therapy such as past focused analysis or future focused changes in thoughts and behaviours.

A Neuro-Psychotherapist uses a multi model therapeutic approach that integrates many different scientifically validated techniques and is led by the individual needs of the client.

Importantly each psychological symptom and stage of therapy is understood in terms of physical brain pathways. The habitual electro-chemical brain activity that keeps us responding to life in the same way is explained to the client in an easy to understand way.

One of the most liberating secrets to be uncovered by neuroscience is that the brain can and does physically change throughout life. This is known as neuroplasticity. Following from this knowledge is the conclusion that with effort, understanding and belief we have the option to change undesirable emotional responses or outdated behaviours.

Brain scans have shown physical changes in neural processing in as little as two weeks.

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As the client uses various techniques to reframe their personal beliefs about themselves, their past, the environment and their ability to direct their own future the brain begins to rewire.

Neuro-biofeedback may be used to guide and encourage the brain and body to respond in a more desirable way. Brain wave, breathing rate and muscle tension information work as real-time indicators of progress. With this deeper understanding of the connection between the brain, the environment and our thoughts, feelings and behaviours long-term change can be made.

Other nervous system issues can also play a role in our mental health. For example, chronic mild stress can deplete certain hormones and chemicals in the body which, if not addressed, can perpetuate psychological issues. A lack of quality rest or excessive physical activity can prevent the body recuperating effectively.

This may lead to immune system dysregulation and associated sickness behaviours including depression and lethargy.

Poor diet and impaired absorption or inefficient

www.yourhealthhub.uk What are brainwaves and why are they so important?

One of the most liberating secrets to be uncovered by neuroscience is that the brain can and does physically change throughout life. This is known as neuroplasticity. metabolism of nutrients will also hinder the path towards positive and stable mental health. It is imperative that these deficiencies and dysregulations are addressed during the therapeutic process. A detailed intervention is needed where the complex needs of the brain and body are involved.

This therapy will provide the individual with the knowledge and tools to cope with life’s difficulties long into the future. The selfunderstanding gained allows a deep level of positive personal regard to develop in the client. The mind, brain and body begin to work in harmony with each other.

This holistic therapy is perfect for anyone that is ready to make real change in their lives.

Groups of brain cells, or neurons communicate with each other across brain regions by producing synchronised electrical currents called brainwaves. They can be detected using EEG sensors placed on the head. These waves are associated with different states of awareness. They can be enhanced or reduced using techniques including mindfulness and auditory or visual stimulation.

Beta Waves: alert and attentive, problem solving, decision making and complex thought. In the extreme beta waves will cause anxiety, over excitement, sleep problems, anger, impulsivity and even pain.

Alpha waves: relaxed, focused awareness, being present in the moment, coordination and effective learning. This is a desirable state that provides a calm, manageable life experience.

Theta Waves: consolidation of learning, memory, intuition and creativity. This is the state we are in when we are dreaming and during skilled meditation. Too much theta may lead to feelings of detachment and dissociation.

Delta Waves: a restorative state in which healing and regeneration occur. Most commonly seen during dreamless sleep but can also be achieved during the deepest meditative states.

Zoe Goodchild ADHP, PGDip Healthfare, 53 High Street, Tring.

Zoe has 19 years experience in the health industry and is qualified in Psychotherapy, Hypnotherapy and Clinical Neuroscience. She is the owner and manager of Healthfare, health store and well-being centre in Tring.

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alzheimers & dementia

Raising awareness of Alzheimers and dementia

Alzheimers

& me

by Zandra, Editor of Your Health Hub

A few years ago my Mum and siblings did an off the shelf genetic test. It was a bit of fun to see where in the World our ancestors and genetics came from. The results were not as exotic as we imagined! However, locked within the results were the “medical files”. One of my files came with a disclaimer. This disclaimer asked me to acknowledge that even if I carried the genetic marker for any of the ailments listed in the hidden file, it did not mean I would necessarily get it, just that I had a larger chance of doing so. Of course, I opened it.

So, I carry an Alzheimer’s genetic marker. It was not a big shock to be honest - I had seen my Grandmother succumb to Alzheimer’s, a shocking experience for us all – and my Grandfather suffered from Vascular dementia in his later life.

My Grandparents were my life. I spent every weekend with them from a child until they passed away. I was in my 40s when Grandad passed in his 80s. They left a huge hole. My Grandmother was feisty, good fun, an amazing cook and a loving Nana. Grandad was full of stories, giggles and cuddles. We adored them.

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Alzheimer’s had crept in during my Grandmothers 60s a few years after a large stroke had left her wheelchair-bound. It started with muddled thinking, and forgetfulness and we blamed the stroke for much of this, but within a couple of years she didn’t know anyone except me: she didn’t recognise Grandad, her husband of over 40 years, she became aggressive at times too. She would tell fanciful stories of where she had been that day (when in reality she had been nowhere) and talked about people long gone as though they were sat with her. Eventually, the aggressive outbursts became too much for my Grandad and despite his best efforts she had to go and live in a specialist unit. When she passed away at 71 she was unable to eat or drink and had not spoken for a long time. It was deeply traumatic for us all. My Mum summed it up perfectly when she said that effectively she had to mourn her mother twice.

So here I am pondering my future and what my “older” age may have in store. I could sit and dwell on it and stress about it or I could look at it as a great opportunity to do everything in my power to keep it away. I will take the later view.

It seems that to help myself I need to get a proper amount of sleep – eat healthily – exercise more – alleviate stress – be sociable – keep reading and learning and generally keep as healthy as possible.

These are all the things we are encouraged to do on a daily basis to stop us ageing too fast, getting too stressed and avoid illness which can ultimately cause “Dis-ease”. There are no coincidences here. Everything seems linked once you start looking at it, like a jig-saw puzzle.

Each piece is important. No matter what end you are hoping to avoid, being the healthiest you can be is top priority!

www.yourhealthhub.uk

Alzheimers Research UK

A great source of information and comfort to me has been Alzheimer’s Research UK whose website has an array of useful information www.alzheimersresearchuk.org/about-dementia/

Research continues but much more is yet to be learned.

Here, Ed Pinches, Science Media Officer, from Alzheimer’s Research UK tells us more about what we need to know and do to help ourselves….“A risk factor is something that increases your likelihood of developing a condition. Some risk factors, like age and genetics, can’t be changed. However, there are others, including smoking, diet and not getting enough exercise, which you could try to do something about.

“Just a third of people think it’s possible to reduce their risk of developing dementia, compared to 77% who believe they can reduce their risk of heart disease. While there is no sure-fire risk way to prevent the condition, our

The Alzheimers Show

brains don’t operate in isolation from the rest of our bodies and a good rule of thumb for everyone is that what is good for your heart is also good for your brain.

“The best current evidence indicates as well as staying physically and mentally active, eating a healthy balanced diet, not smoking, drinking only within the recommended limits and keeping weight, cholesterol and blood pressure in check are all good ways to support a healthy brain as we age.”

Run each year, The Alzheimer’s Show is the UK’s leading event for families, carers, healthcare professionals and those living with Alzheimer’s, dementia or memory loss.

The two-day conference and exhibition is designed to provide help, resources, information and advice, as well as showcasing the latest and best products and services. The event features a full conference programme across four theatres with talks from leading experts, professionals, family carers and people living with dementia alongside practical activity workshops, professional advice clinics, with Dementia Advisors and Admiral Nurses, and leading dementia and care exhibitors. There are daily Question Time panel sessions for you to put your questions to the experts and interactive dementia experiences.

For further information and to book tickets visit www.alzheimersshow.co.uk.

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alzheimers & dementia

The Dementia Friendly Swimming Project The Dementia Friendly Swimming Project was launched in 2015 by SWIM ENGLAND and funded by the Department of Health Innovation, Excellence and Strategic Development Fund.

Swimming has been shown to have the following positive impacts on people living with dementia and their carers: • It can offer a sense of mental wellbeing • It helps clear the mind, encourages positivity in individuals and builds a sense of selfworth.

• Swimming can soothe the mind and reduce anxiety • It can relax the body by supporting it in a relatively weightless environment • It can offer opportunities to socialise.

• It can reduce loneliness and contribute to creating a sense of place.

The Dementia Friendly Swimming Project launched in 2015 and aimed to: 1. Build a network of dementia friendly pools for people living with dementia and their carers 2. Produce guidance for pools and those in health care provision 3. Develop and deliver specific qualifications as well as building a network of deliverers.

How we achieved these aims In the first year of the project, we worked with Durham County Council and Manchester City Council to develop our knowledge and understanding.

During the second year we expanded the project to include pools in Crawley, Nottingham, Barking and Dagenham, Bristol, Hackney and Tower Hamlets.

By the end of the third year we were working with over 100 swimming pools, trained 895 key swimming and centre staff, and upskilled 64 cascade trainers to aid sustainability.

More importantly, we positively enhanced the swimming experience for almost 1,300 people living with dementia and with wider health conditions and helped 335 adult carers to have practical swimming experience.

In addition, over 500 people living with dementia took part in additional dry-side activities run by leisure centres and charities.

We have also supported the Prime Minister’s Dementia Challenge of one million Dementia Friends.

CONTACT W | health@swimming.org W | swimming.org/dementiafriendly/ A swimming with dementia fact sheet can be found at www.swimming.org/ swimengland/health-and-wellbeing/

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www.yourhealthhub.uk

Memory Pathways at Lindengate

Lindengate runs a programme that provides individual and group support for people with memory loss, confusion or dementia and their carers.

It is set within a gardening environment and offers a range of indoor and outdoor activities geared towards mental and physical stimulation. The sessions combine Lindengate’s three key elements: gardening, cooking and art & craft and are free to Service Users (we call them Gardeners).

The Lindengate ethos is to treat all our Gardeners as individuals and provide them with the tailored support they need.

Memory Pathways sessions will run throughout the year with an emphasis on craft and cooking during the winter months but still providing access to the outdoors when the weather and surface conditions are appropriate.

The Memory Pathways programme aims to provide positive outcomes to both those with memory loss symptoms and also their carers by: • supporting people to live well through

a variety of activities associated with gardening • offering support & social opportunities for carers • accessing happy reminiscences for people with memory loss • having a positive impact on emotional well-being, countering loneliness, offering physical health benefits and encouraging mobility in a natural environment More information about Lindengate can be found at https://lindengate.org.uk

There is more information on all of these on our website too.

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alzheimers & dementia

THERAPEUTIC BENEFITS of music and drumming in dementia (and mental health)

By Trish Parry, BSc (Hons), CSci, MRQA, Reiki and Reiki Drum Master/Teacher The global prevalence of dementia is increasing at an alarming rate.1 In the UK, over 850,000 people live with dementia and this is expected to rise to over a million by 2021. Dementia is an overall term for progressive conditions which damages nerve cells in the brain. Depending on the type of dementia, symptoms include loss of memory, confusion, depression and anxiety among others. The care of dementia patients contributes to a significant portion of the healthcare and social care systems worldwide.

While research has focused on slowing or stopping the decline in mental functioning with pharmaceutical treatments, over the past decade or so, alternative therapies such as music and rhythm therapies are being increasingly endorsed by the scientific community and national health programmes.

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NHS England published a blog in 2018 explaining the benefits of music therapy in dementia.

Many scientific studies have been conducted in the last decade showing the benefits of music therapy in dementia. Research of music therapy has shown improvements in memory, orientation, depression and anxiety in dementia patients. Significant effects were seen after music therapy sessions including song and rhythmic instruments. Rhythmic music processed in the lower brain stem has been linked to cognitive rehabilitation and speech and language rehabilitation. It is known that the music memory area of the brain remains unaffected in dementia until the later stages and that music has broad effects in the brain rather than just the music area. According to the Alzheimer’s Foundation

www.yourhealthhub.uk of America (March 2015), “a person’s ability to engage in music, such as drumming and singing, remains intact late into the disease process because these activities do not require cognitive functioning for feelings of achievement”.

Bafta award-winning actor, Vicky McClure, explores the effect of music on members of a choir where all 18 members are living with various types of dementia in a twopart documentary Our Dementia Choir. In collaboration with the music therapists, Open University, Professor Seb Crutch from University

“It is known that the music memory area of the brain remains unaffected in dementia until the later stages and that music has broad effects in the brain rather than just the music area.”

College London and Dr Lauren Gascoigne from Nottingham University, the series explores novel scanning techniques to show that musical memory is retained in dementia patients. Over the three month period when members of the choir practised, wrist sensors were fitted to measure heart rate, body temperature and involuntary changes in sweat glands. Emotional well-being questionnaires were also completed.

The results showed a clear improvement in stress levels during rehearsals.

The Alzheimer’s Society is currently funding research being conducted by Professor Justine Schneider at Nottingham University. The aim of the research is to examine the benefits and cost effectiveness of community singing in people

living with dementia. This is a pilot study which may lead to a larger more robust study funded by the National Institute of Health Research examining the effect of community singing on well-being in 160 people living with dementia.

The Alzheimer’s Society is involved in other projects involving music for people living with dementia, including Music for Dementia 2020 and BBC Music Day. These projects aim to help everyone affected by dementia using music.

The effect of music therapy is enhanced in groups or with carers. Music is known to produce oxytocin on our brains, which helps in bonding and showing emotions. This has a beneficial effect on the social skills of Alzheimer’s patients.

Alzheimer’s patients frequently look down, but often their heads lift and they maintain eye contact when they are given drum treatments.

Many music and drum therapy sessions are therefore delivered in groups or circles.

Music therapy is used routinely in mental health. Further research is being conducted to fully understand the role of music and rhythm in dementia, but the link between music, rhythm and dementia is already recognised.

CONTACT W | www.facebook.com/dragonfirehealing E | dragonfirehealing@gmail.com E | trish.parry@otusclinical.co.uk 49

Your Health Hub’s featured charity

More about

LINDENGATE

Lindengate is a young award-winning mental health charity that offers specialised gardening activities to help those from the age of 16 upwards with mental health needs.

Based on a stunning 5-acre horticultural site in Wendover, Bucks Lindengate harnesses the healing power of nature and the outdoors to improve mental wellbeing, boost self-esteem, improve social inclusion and encourage positive outcomes. Social and Therapeutic Horticulture (STH) is recognised to be beneficial for a wide range of mental health needs including anxiety, depression, loneliness, autism (ASD), Aspergers, bipolar, dementia and head injury.

“...strongly supports conservation work, giving people a sense of helping things more vulnerable than themselves.”

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Lindengate welcomes over 85 Gardeners (service users) a week, all of whom have mental health challenges. Working alongside people through their mental health journey, Gardeners are not rushed and services are not time-limited.

The Social and Therapeutic Horticultural team work out specific needs carefully and plan a programme which will increase confidence, empowerment and encourage socialisation. Lindengate harnesses the power of nature because working outdoors in the garden has positive effects on people’s mental health.

Over 130 volunteers donate time to support the gardens, some of whom may themselves face social isolation and can ensure their own

www.yourhealthhub.uk well-being, by being part of something and giving back.

The site also offers the opportunity to be involved in cooking, construction and arts and crafts.

Lindengate creates a safe, non-judgemental space where people can be creative.

Everything used on the site is up-cycled and recycled. The wonderful art and craft poly tunnel offers a fun area to create artwork which is integrated into the garden.

By sowing, growing and harvesting produce, the Gardeners have the opportunity to learn a skill such as cooking, using plants they have grown in the gardens. Gardeners also make jams that can be sold to raise funds for the charity making Lindengate sustainable.

The Social and Therapeutic Horticultural team organise over 150 varied activities a week, each tailored uniquely to Gardeners.

Lindengate also strongly supports conservation work, giving people a sense of helping things more vulnerable than themselves.

The public has an opportunity to take a look at the fantastic work and stunning gardens at Lindengate at one of the “drop-in� sessions held each month, the dates of which are on the Lindengate website. Entry is free and refreshments are available.

FOR MORE INFORMATION ON LINDENGATE W | lindengate.org.uk T | 01296 622443 51

hub directory listings For the Dacorum area

Acorn Wellbeing Centre

Acupuncture

We are located in Kings Langley, in a beautiful barn tucked away in the car park of The Langley Hill Independent School.

We combine and integrate the principles of conventional and complementary medicine and clinical therapeutic practice, We provide Counselling, Psychotherapy and Complementary Therapy for the Hemel Hempstead, Bovingdon, Berkhamsted, Chesham, Rickmansworth, Tring, Watford, Kings Langley, Abbots Langley, Redbourn, Harpenden and St Albans communities.

Within each of us, there are ‘energy pathways’ or ‘meridians’ where the ‘chi’ (energy) flows. These meridians, named after the organ they originate in, run all over the body. Where they reach the surface, the Acupuncture needle(s) are inserted to affect a change, not only in the meridian but also the associated organ. As the therapist, I am purely a ‘messenger’, facilitating the bodies natural ability to heal. There is a misconception that it is painful, a competent practitioner will carry out the treatment painlessly for the most part.

Treatments are surprisingly relaxing.

E | contactus@acornwellbeing.co.uk W | acornwellbeing.co.uk

Carmel Twomey T | 07882 889989 E | Carmel@carmeltwomey.co.uk W | carmelacupuncture.co.uk

Art Therapy

Body Stress Release

Karen Sawyer (Art Therapist) is a Mental Health specialist working with children, young people and with parents or carers who are concerned about their child’s behavior, mood or relationships. In Art Therapy we make sense of your concerns, to gain a better understanding of the difficulties. By using art making within a consistent therapeutic relationship it is possible to express and then address the difficulties. Contact me for a consultation.

Karen Sawyer Art Therapy Services BAAT and HCPC Registered Art Therapist T | 07745 197 077 W | ksarttherapy.co.uk 52

Please mention Your Health Hub when contacting contributors

Body Stress Release has one objective only - to enable the body to release its locked-in stress and consequently allowing the body to restore an optimum state of function.

Being free from body stress promotes a better quality of life - physically, mentally and emotionally.

Sophie Melis Body Stress Release practitioner, BCMA Registered.

W| Facebook.com/Body Stress Release Hertford.

T | 07905 762013 E | sophie@bodystressrelease.org.uk W | bodystressrelease.org.uk

Angie Litvinoff – Medicine Woman Empowerment Expert, Master Healer and Ceremonialist.

“Become empowered through processes that support your own self validation, become so free that you walk, breathe and embody your truth 24 hours a day”.

A unique mentoring and soul coaching approach for life change, empowerment and self validation.

W | angielitvinoff.com

Bloom Events Showcasing an array of natural beauty products, skincare solutions, delicious food and drinks, fitness, health and wellness. Our show offers a unique experience. There are wonderful products to try as you browse the hall at your own leisure, or immerse yourself in the activities.

Our speaker sessions offer a unique experience and a memory to be taken home. There are insider secrets to be shared, the latest trends to take note of, trusted methods to see! Health is not a destination, it’s a journey, a journey that Bloom opens up the right path to.

W | bloomshow.co.uk for next event dates and register for your free ticket

hub directory listings Please mention Your Health Hub when contacting contributors

Cognitive Hypnotherapy Cognitive Hypnotherapy is a very flexible approach to hypnotherapy that draws influence from a range of theories and combines them with hypnosis to achieve the client’s goal.

This could be anything from a phobia to depression or anxiety. Hypnosis is a natural state of relaxation that a hypnotherapist can help you achieve, it is not something that is done to you.

E | practice@adrianmatthews therapy.co.uk W | adrianmatthewstherapy.co.uk W | facebook.com/ adrianmatthewstherapy W | twitter.com/AMTherapy

EFT Practitioner and EFT School – Tamara Donn Tamara Donn is an EFT Master Trainer and Practitioner who together with her husband, Peter, run The EFT Training Centre. She specialises in helping frazzled mums regain their calm, enjoy their kids and get more done. She is author of upcoming book Frazzled To Fabulous in 5 Minutes a Day.

W| Eft-courses.org.uk W | tamaradonn.com

Christopher Taylor Nature has provided insight, healing and means to personal development since time immoral. Now, saturated by technologies of modern culture, lessons and opportunity’s in nature appear inaccessible to most. If you seeks to explore nature as a modality for learning, healing and growth I can act as bridge and guide.

Christopher Taylor E | Christopher@natureconnect. co.uk

EFT/Tapping Practitioner – Lucy Blunden Feeling stuck? Want to feel better?

Emotions have a ‘best before date’.

Tapping can release emotional intensity and free you to live your life. £45 per session. In person or online.

Call me to find out whether it’s right for you.

T | 07492 511 366 W | lucyblundenherbal.com Follow me @HertsHerbalist on Twitter and Facebook

For the Dacorum area

Dacorum Borough Council Getting help for mental health can be a scary decision and a big step.

It’s good to know you’re not alone and there are lots of organisations and people out there to support you through the process.

Dacorum Borough Council have a web page with some useful information and connections for you should you need it.

W | dacorum.gov.uk/home/ community-living/voluntaryorganisations-social-enterprises/ mental-health W | dacorum.gov.uk

Emma Gosling Emma Gosling is an Advanced Rapid Transformational Therapist, Clinical Hypnotherapist and co-founder of Wired For Success wellbeing programmes. Emma specialises in quickly freeing people from anxiety and low self-esteem. LIMITED OFFER on her Eliminate Anxiety programme at the link: https://wiredforsuccess. kartra.com/page/G3e19.

E | emma@feelgoodenough.co.uk W | feelgoodenough.co.uk W | facebook.com/egfeelgoodenough 53

hub directory listings For the Dacorum area

Healing, Your Stories – Rachel Weber Is your life perfect? No, I thought not!

There are always bits and pieces that need clearing.

And that’s not even counting the big stories. I help you fix the things from your past that are holding you back from your future. I help you change your present reality to one that actually fulfils and energises you. I work via Skype, my techniques are effective, and in just three sessions I can give you tools that can change your life. How would it be to feel to be at peace with your story?

To dissolve it so that the old triggers don’t interfere with your present life?

T | 07717 471 584 W | healingyourstories.com

Kate Atkinsons Yoga British Wheel of Yoga Teacher since 2005. My classes are open to all abilities, all bodies and all ages.

I teach traditional Hatha Yoga, creatively combining philosophy, meditation, breath work and postures to facilitate healing for the mind, body and spirit.

General classes at Tring: Monday mornings (9.30am to 10.45am) Thursday evenings (8pm to 9.15pm) Classes at MIND Hemel Hempstead: Mondays (12.30pm to 1.30pm) T | 07481 404084 W | katkinson108@gmail.com 54

Please mention Your Health Hub when contacting contributors

Integrative Psychotherapy

Jo Bradley

Many different models of psychotherapy exist such as Psychoanalysis, Gestalt Therapy, and Transactional Analysis. Most practitioners use a specific type of therapy. However not all therapies suit all clients. An Integrative Psychotherapist uses techniques from different models that best suit the client and their presenting problem.

International Clairvoyant Medium, trance & physical medium, tutor and author. Services available: One to one or group readings, psychic shows, corporate training days, self and psychic development retreats, one day workshops, weekly development circles.

E | practice@adrianmatthews therapy.co.uk W | adrianmatthewstherapy.co.uk W | facebook.com/ adrianmatthewstherapy W | twitter.com/AMTherapy

Louise Page Healing Metatronic Healing® Metatronic Healing® is the method that has evolved since Archangel Metatron first communicated with Pippa Merivale, its founder, in 2007 Metatron’s promise was that this modality would “lift” energetically, the stories of limitation and separation and all that disempowers us from the unconscious and the body’s cellular memory and activate the heart centre.

For more information about 1-2-1’s and Group. Healing Meditations.

T | 07742 185 819 E | holisticlouise@btinternet.com W | louisepagehealing.co.uk

T | 01494 773275/07565 898747 E | jo.bradleycircle@talktalk.net

Hertfordshire Health Walks Hertfordshire Health Walks is a programme of free, volunteer-led walks helping everyone get outdoors.

The walks are sociable and graded between 30 and 90 minutes to suit all abilities. It’s easy to get involved all you have to do is turn up! Find your local walk and register online at www.hertfordshire.gov.uk/healthwalks

W | hertfordshire.gov.uk/healthwalks T | 01992 588433 E | Healthwalks.cms@hertfordshire. gov.uk

hub directory listings Please mention Your Health Hub when contacting contributors

Make Space Decluttering Service A professional declutterer and organiser can help you draw up a plan, work with you until you feel comfortable doing the job on your own, or work with you, throughout the decluttering process.

They are non-judgemental, adhere to a strict confidentiality agreement and can advise you on how to remain clutter free in the future. There’s no downside to clearing your space. As soon as you begin decluttering, you’ll start to feel that sense of achievement, motivation, energy and above all, freedom almost instantly.

To book in a free initial decluttering consultation, please contact Louisa or Julia via the Make Space Decluttering website or email us directly.

E | info@makespacedecluttering.co.uk W | makespacedecluttering.co.uk

Mindfulness-based therapeutic coaching for stress & anxiety Mindfulness can be a very helpful way of managing difficult experiences and reducing stress and worry. In short, mindfulness is a way of bringing awareness to the present moment, gently and without judgment, which can help us begin to accept our changing experiences and recognise that our thoughts are ‘just thoughts’ and difficult emotions are not the enemy. This change in perspective can be extremely beneficial to our wellbeing, helping us to see things more clearly and make choices more compatible with our wellbeing.

Want your company listed here?

Just £149 for the year Your Health Hub Directory T | 07866 587117 or 01442 834398 Facebook.com/Hub directory – Hertfordshire www.yourhealthhub.uk E | zandra@yourhealthhub.uk

W | mindforwellbeing.co.uk T | 01525 591011 E | relax@mindforwellbeing.co.uk

Michelle Audette

Neuro-Linguistic Programming (NLP);

Michelle Audette is a certified Sleep Science Coach and works with adults to improve both the quantity and quality of their sleep. Michelle was an international executive for over 20 years and coached individuals and teams on personal and professional performance. She now works with clients across the globe helping them have less stress, better sleep and more fun. Get in touch for more information.

Rather than just a collection of techniques, NLP is an attitude and a methodology to understand how to achieve your goals and get results, by looking at your internal and external communication. We aim to influence brain behaviour (neuro) using language (linguistic) to recode the way the brain responds to stimuli (programming).

W | michelleaudette.com

For the Dacorum area

E | practice@adrianmatthews therapy.co.uk W | adrianmatthewstherapy.co.uk W | facebook.com/ adrianmatthewstherapy W | twitter.com/AMTherapy

NIA Based on dance, martial arts and mindful movement including yoga, Nia is a cardio-dance workout, a movement practice, and a lifestyle based on the intelligent design of the body.

Michele Kaye, author of “Eat Dance Shine”, Nia Black Belt Fitness Instructor & Weight Loss Coach M.Sc (Nutrition)

T | 07786 172407 W | michelekaye.com 55

hub directory listings For the Dacorum area

Want your company listed here?

Just £149 for the year Your Health Hub Directory T | 07866 587117 or 01442 834398 Facebook.com/Hub directory – Hertfordshire www.yourhealthhub.uk E | zandra@yourhealthhub.uk

Please mention Your Health Hub when contacting contributors

Nordic walking

Papalona

Nordic Walking is a low-impact exercise that provides the highest benefits for health, wellness and fitness for people of all ages and fitness levels. This fabulous, social outdoor activity contributes to faster weight loss, better stamina improved heart health and better posture. What ever your goal recovering from knee or hip surgery? Toning up your muscles? Supporting a more vigorous training programme? Being in nature is so good for your mental health too especially our mindful sessions.

Come and try a “Taster” Session in and around Beds Herts and Bucks.

Papalona supports good mental health for all the entire family. We create affirmative audio downloads to help parents embed positive foundations into your childrens’ psyche for good mental health and life-long emotional well-being - and to support you whilst you do the hardest job in the world. So you can all feel good - whatever is going on in your life.

T | 07766 366388 E | emma.ridgewaynordic@gmail.com W | ridgewaynordicwalking.co.uk W | mknordicwalking.co.uk

Fran Brown Pilates Method How can I help you?

Total mind and body wellbeing in one class.

• Core and body strengthening • Posture realignment • De-stress and relax • Alleviate back, neck, shoulder, knee and hip pain Take time out for yourself!

Classes, courses, 1-2-1 and small groups.

Call Fran to discuss T | 07900 858985 E | info@fransfitnesspilates.co.uk W | info@fransfitnesspilates.co.uk 56

pressurepoint pressurepoint is a people, team and organisational development company.

We offer a range of people and team development solutions ranging from executive, personal and team coaching to leadership development programmes. Our mindfulness based coaches include, Jane Brendgen, who has a masters degree in mindfulness-based approaches and Mark Edwards, both of whom have extensive experience in workplace mindfulness.

Contact Adrian Green for further information.

E | adrian@pressure-point.com W | pressure-point.com

E | saleema@papalona.com W | papalona.com W | sdavieshypno.com

Reflexology Amanda Matthews BSc When we become stressed, injured or threatened, the flow of energy around our bodies can become blocked. These blocks can manifest in physical complaints, and many physiological symptoms will have a root emotional cause. The practice of reflexology puts the body into such a deep state of relaxation that it can work to shift and repair these imbalances and address the emotional root of the issue. A trained reflexologist is able to feel the blockages and target these areas to promote a more intense relaxation and energy shift.

M | 07985 343468 E | reflexology@amandamatthews.net W | amandamatthews.net FB | amandamatthewsreflexology

hub directory listings For the Dacorum area

Please mention Your Health Hub when contacting contributors

The Riviere Retreat

Transforming Young Minds

Tracey Baum Coaching

Make time for yourself with the Riviere Retreat. Step away from your busy week with a deeply relaxing and therapeutic Reiki treatment. Reiki and Relaxation with Carolyn, leaving you feeling calm, balanced and energised for the week ahead.

Transforming Young Minds is a unique NLP and coaching practice focused on young people from kids to teens. Play based therapy helping young people overcome challenges and become the best version of themselves.

A business and life coaching service helping you achieve your potential and allowing you and your business to achieve the desired outcomes you want. I help you focus on the desirable end and eliminate the self limiting thoughts we all have occasionally that stop us realising or getting the results we strive for. Free initial consultations offered.

T | 07795 511126 E | theriviereretreat@outlook.com FB | @theriviereretreat Instagram | theriviereretreat

Contact: Emma Hossack T | 07852 427 566 E | emma@transformingyoung minds.co.uk W | transformingyoungminds.com

T | 07518 942851 E | Info@traceybaumcoaching.co.uk W | traceybaumcoaching.co.uk

Coming next...

Your HealtH HuB

Your HealtH HuB

The next editions of Your Health Hub Directory are: ENVIRONMENTAL HEALTH

HAIR & BEAUTY

Hair & Beauty & Environmental Health For the Dacorum and St Albans City areas 57

hub directory listings For the Dacorum area

Body Health & Fitness

Acupuncture - Carmel Twomey W | carmelacupuncture.co.uk T | 07882 889989 E | Carmel@carmeltwomey.co.uk Acupuncture - Rachal Buller W | www.facebook.com/ rachalbulleracupuncture T | 07535 947474 T | 01494 771324 Amatsu Therapy - Susan Brazier W | amatsu-symmetry.co.uk T | 01923 266900 T | 07711 826643 Auricular Acupuncture W | Zenki.co.uk W | facebook.com/ZenkiShiatsu T | 07886 655705 E | Jan@Zenki.co.uk Body Stress Release - Sophie Mellis MBSRA. W | bodystressrelease.org.uk T | 07905 762013 E | sophie@bodystressrelease.org.uk Bowen Therapy - Liz Barroeta T | 07887 776104 E | liz@bowenhertsandbucks.co.uk Bowen Therapy W | bowenassociation.co.uk W | bowen-technique.co.uk T | 01205 319100 E | office@bowen-technique.co.uk Chiropractic Association W | chiropractic-uk.co.uk Foot Health Practitioner – Lorna Pullman W | foothealthfirst.co.uk T | 07860 927958 E | lorna@foothealthfirst.co.uk 58

Please mention Your Health Hub when contacting contributors Foot Massage - Zandra W | sageroom.co.uk T | 07866 587117 E | Zandra@sageroom.co.uk Hypnotherapy – Carolyn W | threehazels.co.uk T | 07930 130103 Holistic Therapist - Catherine E | purewholeness@gmail.com Krav Maga Herts W | kmdt.co.uk T | 07824 883853 NIA Dance - Michele Kaye W | michelekaye.com T | 07786 172407 Nutrition - Nutrition 4 Life Alyson Carter W | nut4life.com T | 07816 981858 E | Alyson@nut4life.com Personal fitness Trainer – Bryn, Functional fitness T | 07824 555893 E | info@functionalfitnessltd.co.uk Pilates - Fran Brown W | fransfitnesspilates.co.uk T | 07900 858985 E | info@fransfitnesspilates.co.uk Pilates - Lisa Giles T | 07900 858985 E | dopilatesnow@gmail.com Jazzercise – Keri W | facebook.com/ jazzerciseBucksBedsHerts/ T | 07900 987230 E | jazzercise1@hotmail.co.uk

Mind Body Connection - Carmel Twomey W | carmeltwomey.co.uk T | 07882 889989 E | carmel@carmeltwomey.co.uk Osteopathy – Mulberry Osteopathy, Chloe Henaghan W | mulberrywellbeing.life T | 07929 160959 E | chloe@mulberryosteopathy.com Reflexology - Amanda Matthews BSc W | amandamatthews.net T | 07985 343468 E | reflexology@amandamatthews.net Ridgeway Nordic Walking W | ridgewaynordicwalking.co.uk W | facebook.com/ ridgewaynordicwalking Shiatsu W | Zenki.co.uk W | facebook.com/ZenkiShiatsu T | 07886 655 705 / E | Jan@Zenki.co.uk Swimming - Nuffield Health Aylesbury T | 01296 487627 E | gaston.james@nuffieldhealth.com Vivo Shape Health Life Fitness W | vivo-shapehealthlife.co.uk W | facebook.com/Karen.lem.92 Yoga - Tring Yoga Studio, Pauline Gibbons W | tringyogastudio.uk T | 01442 890770 T | 07484 089432 E | tringyogastudio@outlook.com Yoga Hiit Fusion - Zest Yoga W | facebook.com/zestyoga.tring T | 07595 896661 E | zestyoga72@gmail.com

Metatronic ® Healing Louise Page Healing

From Sacrifice to Sacredness • Healing Meditation Groups • 1-2-1 Healing Programmes and Healing Days The high frequency energies of Metatronic Healing® bring love and compassion to your wounds facilitating their release by allowing more light in so reflecting your truest nature and allowing it to be revealed.

Louise offers one-to-one healing appointments in person, phone (UK) and remote worldwide and Healing Retreat Days and incredibly deep & profound Metatron guided Healing Meditations Groups held weekly in Wendover and Chesham.

Metatronic Healing® Louise Page – Advanced Metatronic Healing Practitioner and Group Facilitator Email: holisticlouise@btinternet.com Mobile: 07742 185 819

www.louisepagehealing.co.uk

“I received distance Metatronic Healing from Louise at a very difficult time in my life. The impact and the clarity of this healing was profound.

I spoke to Louise over the phone once a week.

The healing was so powerful, it was as if she was in the room with me. I cannot recommend Louise highly enough. She is a gentle, supportive, intuitive healer and I am forever grateful for the healing work we did together”. GG

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