Creating Better Habits

In order to create better habits we need to change what we do at present so that we can reconnect neural pathways which are linked into how we think and behave. Habits tend to be automatic and it is unfortunate that for many people some of these are detrimental to their health and wellbeing. Consistency helps to create the habits we want as this rewires connective pathways in the brain. In order to not rely on willpower and instead make a behaviour we want automatic then we repeat over and over the actions of what we do want and how we want to think. This allows us to install a healthy and positive habit. Changing to an improved way of living is a journey that is worth taking.

We can use positive affirmations rather than negative ones. Our thoughts form our beliefs which form our expectations which form our behaviour and in turn these form our results which in turn form our thoughts and beliefs again. For example, if we constantly repeat thoughts like “I’m always failing”, “What’s the point because I will never be able to do this” or “I never complete what I set out to do” then we are likely to be right and we will not change our behaviour and will continue to get the results that we do not want. Instead, we need to start saying positive affirmations to ourselves. It is very important to switch our language to something positive that encourages the behaviour and outcome we want instead. If we constantly have negative feelings and thoughts then we will end up demotivating ourselves and we are likely to give up. If, however, we change to using positive statements in our thoughts and then create and take positive actions these can then lead to positive results which will then affirm that we are making the right choices to change how we feel. Rather than forming a downward spiral it can help lift us up to a cycle that creates the changes we need and want in our food and lifestyle choices.

We can also look at our timeframe patterns. For example, we may know that we can stay in a positive behaviour pattern for a certain length of time before we find a point where we fall off and get back to the old unwanted habit. For example, many people will find that they can stick to a diet for a couple of weeks although they soon find that their willpower wanes. It is important therefore to have a plan in place to ensure that rather than give up at that moment and fail we will instead have the action steps ready to continue. It is also important to create goals and action steps that are sustainable. This can include having the right support structure such as a health coach. You can create what you want by being aware of your feelings and how they affect your behaviour. If you do this then you will get a different result.

Our inner voice, our self talk, can be used for harm or good. If we set it up to progress rather than to fail, if we create the right action steps that mean our goals are attainable then we can get there. We need to create feelings that uplift, motivate and inspire us and that is how we form better habits.

(c) 2021 Elizabeth Plant

Health and Wellbeing

I am studying a course on Personal Exercise, Health and Nutrition at the moment. In it we discuss what health and wellbeing encompass.

Health: the term health has been defined in a number of ways.  The World Health Organisation states it is a “state of complete physical, mental and social wellbeing, not merely the absence of disease or infirmity.”  This definition implies that there is more than just the physical body being disease free.  Mental health is as important for health that is the brain is working in a biologically healthy way as are socioeconomic factors such as emotional connections with family and community where people feel safe and connected plus financial and economic factors where they have the potential to learn and earn. 

Well-being: the Oxford dictionary definition is “the state of being comfortable, healthy or happy”.  In line with the WHO, wellbeing is alongside health and also covers physical and mental wellbeing whereby people have opportunities and connection for biopsychosocial factors.

What do you want to be when you grow up?

This morning I saw a question of “What does your child want to be when they grow up?” in a mums group.

My daughter wanted to work with animals from early on. She wanted to be a dog groomer or a stable girl. She loves animals and seems to have a natural affinity for them. I always remember I wanted to study zoology and work with animals. However, I was discouraged from that (something I regret to this day). With my daughter I never wanted to discourage her from anything (apart from getting a tattoo) so whenever she said about wanting to do a job we did our best to look at ways to try something out.

We went on wildlife walks, volunteered for conservation/wildlife projects, she got to hang out with a dog groomer (a number of times), worked at some stables and once on a school trip to a zoo completely wandered off by herself with the attitude she was unlikely to learn anything by hanging out in a group of noisy children (the teachers did not notice, mixed blessings, which meant she got to have some really good observation time). She has fed baby lambs, groomed horses, alpacas, and dogs. We rescued quite a few wild creatures and pets over the years too. She has also observed canine rehabilitation sessions.

Anyway I am pleased to say she is studying for a degree in animal behaviour/welfare management now.

Never discourage through your own opinion and belief with children. Instead look for ways to facilitate them having an experience so that they can decide for themselves. We did not have loads of money to do any of this. You can create opportunities by asking people.

I do the same with coaching clients. They may come up with something that feels ridiculous for them to say out loud and that they feel is impossible. In coaching it never is – it is always possible until it is not which means rather than dismiss something you get to see how far along you can get with doing something. As a coach I will always give my clients the support they need to make their ideas come to fruition.

About Elizabeth

I am a health coach, reflexologist and massage therapist.

I use a heart-centred approach, guiding you to take good care of yourself. I draw on my skills and knowledge to give you the support you need to push through mindset blocks and cheer you on.

www.springtimeholistics.com and www.elizabethplant.co.uk  

April 12th – resuming close contact services

I am hopeful that the date we have been given to reopen Close Contact services will be stuck to by the government.

The date we have been given is 12th April 2021 so I hope to see you then.

In the meantime, please stay safe and well.

Back with reflexology

I have been back up and running since the end of August with my reflexology.

I am working from Core Wellbeing, a wellness centre over in Mobberley, near to Knutsford, that also has a homoeopath, an osteopath and counselling available. I am also offering massage therapy for my existing clients if they need it.

I have taken training and undergone my risk assessment for covid19. I wear a mask and visor during treatments and ask that my clients bring their own mask/face covering along in compliance with the Close Contact guidance. I also ask my clients to complete a covid screening form the day before and upon arrival I ask them if there have been any changes. I also take my temperature on the days I work. I have had to close the past few weeks as I was unwell with a virus which didn’t have covid symptoms although later was more like it so I took the precaution (I’m very aware of when something is ‘dancing’ inside my body that ought not to be and listened to the signs) to ensure that I would keep all my clients safe and isolated and remained closed. I’ve now passed the contagious stage so will be reopening up next week. I only have a couple of bookings left so if you would like to book in please do visit my website. It is as easy as 1, 2, 3 but if you need any support please do call me.

Working with the elements

The whole thing that is going on has been quite difficult for many holistic therapists, myself included. We are having to adapt to some big changes that many of us are feeling take away some of the holistic aspects of our treatments.

I saw this today and it made me ponder:

‘Don’t dismiss the elements. Water soothes and heals. Air refreshes and revives. Earth grounds and holds. Fire is a burning reminder of our own will and creative power. Breathe them in. Swallow their spells. There’s a certain sweet comfort in knowing that you belong to them all.’

~ Victoria Erikson

It made me think of the extra measures we are taking still work with this holistic element concept. As we open our rooms for longer between our clients the extra ventilation is the air and the extra cleaning along with the sanitisers are water. Through our work as therapists we still ground to the earth through our feet and we have compassion and fire in our hearts and bellies.

Cross infection control Risk Assessment – cleaning

As part of my return to hands-on therapies in August I am implementing risk assessments and various measures. I am also studying and taking courses to inform myself as much as possible. I intend to ensure that I am as eco-friendly as possible yet also ensure good hygiene to mitigate the risk of cross infection to my clients and myself so when and where possible I will be using reuseable, washable equipment and using cleaning materials that are effective but also environmentally aware.

First off I have read through the guidelines for close contact working by the Government as defined here – https://www.gov.uk/guidance/working-safely-during-coronavirus-covid-19/close-contact-services

One course I am taking is through the Jennifer Young Training School.

In this course we learn what covid-19 is (given that I am a nerd I have probably read at least 200 academic papers about since it first came into the news) and also regularly update myself on the WHO pages and how it is a coronavirus which is an umbrella term for a number of viruses including MERS and influenza in humans and Kennel cough in dogs. Corona means crown and this relates to their appearance.

Soap and water and alcohol-based hand sanitisers are very important in controlling the infection. The Sarscov2 virus has an envelope around it that is lipid (fat) based so alcohol and soap and water both can destroy this envelope around the RNA material. I will be asking my clients on entering the premises I work from to either wash their hands or use hand sanitiser to clean them, making sure that they do so for a minimum of 20 seconds.

https://www.science.org.au/curious/people-medicine/hand-sanitiser-or-soap-making-informed-choice-covid-19

The main routes of transmission are:

• coughing/sneezing droplets which then enter the body via mucous membranes such as mouth/nose/eyes

These droplets may be directed in a spray that either goes direct to another person (hence social distancing) to be inhaled or may land on a surface that then cross infects someone by them touching these to their face. This is why the catch it/bin it slogan is around – using a tissue to catch a sneeze or a cough is important and then immediately after wash hands again.

After 48 -72 hours the virus on a surface’s viability has gone down considerably. In terms of risk control good ventilation in a room (and being outdoors) helps to reduce the transmission risk so doors and/or windows will be opened after each treatment session and there will be time of 30 minutes between each client to ensure thorough cleaning and ventilation can be conducted. This also ensures clients are not in the premises at the same time to avoid risk of transmission between them too.

Sarscov-2 virus can survive:

• up to 72 hours on steel or plastic
• less than 4 hours on copper
• less than 24 hours on paper/cardboard

This is why it is key that in a therapy room we wipe down all high touch surfaces before and after each client that we see e.g. the couch, door handles. https://www.nature.com/articles/s41407-020-0313-1

With the lockdown we also have to be aware of water systems in premises for Legionella (flushing them through).

Laundry

These are my laundry protocols (most of which have always been in place by me):

• fresh laundry for each and every client and will continue to do so.
• We have been told that we need to ensure that any droplet contamination does not get waved about when we are handling dirty laundry so being careful not to shake it because of potential risk of droplet spray containing covid19
• placing dirty laundry in a box with a lid or cleanable bag is important before placing it in the washing machine
• washing hands before and after handling laundry
• laundry container to be cleaned before and after use as well.

These guidelines have been set by the UK government and also tie in with other organisations.

Reference: https://www.gov.uk/government/publications/covid-19-decontamination-in-non-healthcare-settings/covid-19-decontamination-in-non-healthcare-settings

Vulnerable People

The UK Government defines vulnerable people in two categories:

• clinically vulnerable
• clinically extremely vulnerable

https://www.gov.uk/government/publications/guidance-on-shielding-and-protecting-extremely-vulnerable-persons-from-covid-19/guidance-on-shielding-and-protecting-extremely-vulnerable-persons-from-covid-19

I am waiting to reopen from August 2020 as this is when the shielding restrictions loosen off. However, I will be making it very clear to anyone shielding at present or who has been that they must make informed consent when choosing to have any form of complementary therapy. If relaxation for stress is part of your reason for wanting therapy then I would rather that you use my online services here as that would further reduce any risk. I will also ask that you would consult with your GP or other suitable medical professional and that you may consider visiting an allied healthcare professional like an osteopath instead of myself for now. My brief at present is to only give urgently needed complementary care; I feel that if you need urgent care as a clinically vulnerable person then that would be best to seek that through your medical professional or via an allied healthcare professional.

Informed Consent for Covid19 and complementary therapies

In England we were given the go ahead to resume close contact work for massage therapy and reflexology on Monday, 13th July 2020.

I am working through training and a lot of paperwork at the moment before I can resume my hands on services.

One of the aspects that is very important for my clients and patients to understand is about informed consent. Although I am undertaking a risk assessment and also training and will be wearing non-medical grade PPE including a visor there is still a risk of transmission of sarscov2 if either party is infectious. The virus can circulate a room in 15 minutes of someone infected being in it and as medical grade PPE is reserved for medical practitioners that means there is still a risk. This means that I will not be advising that anyone who is ‘clinically extremely vulnerable’ does not try to book for appointments with me. Rather if you feel that are in need of body related manual therapy work I would advise that you contact an Allied Healthcare Professional instead such as an osteopath or a physiotherapist or if it is for stress management that we instead have an online appointment together.

Informed consent means that you understand the risks in relation to the benefits. Right now the risks of catching covid19 outweigh the benefits of attending a massage or reflexology for those who are clinically vulnerable or clinically extremely vulnerable. For those who are not in these categories then being aware that there are risks of catching the virus by attending an appointment is important.

Hand Care for Massage Therapists

The government announced that massage therapists and other close contact services may, with certain caveats in place, be able to return on Monday, 13th July 2020. Update 14.07.2020: We have now had confirmation that we must wear gloves based on the official government guidelines – hand care is still important as glove wearing for periods of time can also create skin issues.

I am going to hold off for now with hands on work as I am living in a household with vulnerable people and at present, even though I do not think the virus is that bad for most of the population if they eat well in terms of essential nutrients and lead a healthy lifestyle.

One of the issues that has come up is whether massage therapists needs to wear gloves. We know that there is no evidence to suggest that covid19 has a transdermal transmission route. So in terms of the virus we do not need to wear gloves per se. However, as an effect of this virus we are all washing our hands far more frequently including with alcohol-based hand sanitisers and this may result in damage to the skin. We also would already use plasters and gloves if we had broken skin or minor cuts because there are other pathogens that can be transmitted through blood etc (and if there was major damage we would not be massaging anyway).

So although not yet clear on official guidance, I will certainly be checking my hands as part of my checklist to return to work and through each day and where and when necessary will wear gloves, not because I believe covid19 can be passed this way but because my skin on my hands may be harmed by the constant use of quite harsh cleansers that strip away the natural skin flora and leave my hands quite dry and vulnerable.

I have also been making sure that my hands are in good health by eating a balanced diet with vitamins. Avocado for instance has vitamin E and vitamin C rich foods are also important for good skin. It will also be important to use a good moisturiser when we return to work and use a cuticle oil for our nails too.

Returning to work in therapy

As of this week, the government still has not given us the go ahead as complementary/massage therapists to return to working with the public.

Although it is frustrating and causing a lot of financial hardship for we massage therapists and reflexologists, I feel it is understandable. I am putting together along with many of us some notes about how things will be changing for the first stage of when we can return to doing our therapies on a hands- on basis). Please note that I am able to offer online therapies in self care and stress management plus health coaching here.

What we already do:

• Provide soap and water hand washing facilities
• Fresh linens always for each client
• Uniform fresh and clean on each day
• Wiping down surfaces in the room
• Wiping down the couch between clients
• Washing hands and arms up to elbow before and after each client and at any point when there is a need including changing linens before and after
• Rooms and reception cleaned by cleaner daily
• Hand sanitiser in the room
• No double dipping on products like carriers
• pre-screening call by phone (to rule out any health concerns that may need GP signposting or pharmacist advice)
• provide bins in the rooms which are changed daily

What we need to do extra:

• wiping down door handles between clients (usually the venue has a daily cleaner anyway so these will be extra clean)
• wiping down any other surfaces or hand contact zones between clients
• conduct the initial health history via Zoom or phone as this will lessen the contact time of the overall appointment
• give people a screening and education on covid19 so they do not come in with any symptoms of it (including putting some signs up that are wipeable and sending emails and ensuring this is stated on website)
• ask clients to wash their hands on arrival (and use disposable or small washable towels that are one use and then go into the used laundry system)
• extra waterproof wipeable layer on couch
• change therapist outfit for each client (usually I have a fresh tabard or change my t shirt because it’s physical work anyway but it’s being indicated that we may need a complete outfit change for each client)
• have separate bin liners for each client e.g. tissues and change these between clients

What we won’t be able to do at the first stage of our return:

• use the shared toilet facilities for clients (instead we need to ask clients to ensure they do not need the toilet during their visit and to go beforehand – absolute emergencies excepted)
• give drinks to clients (they will need to bring their own water bottle etc) – usually have tea and water available
• leave leaflets or products out or use reception area
• have visitors alongside clients (unless chaperone) waiting in reception
• use reception with clients
• clients will need to come at exact time for treatment
• treat people who are in the shielding and clinically vulnerable category (until there are more medical breakthroughs this is too much of a risk)