Discover the Benefits of Reiki Level 1 Training

Discover the Benefits of Reiki Level 1 Training in Sonning Common
Join GetCalmer’s transformative 2-day Reiki Level 1 course on 1st & 8th February 2025.

Are you looking for a way to reduce stress, find inner peace, and support your well-being? Reiki Level 1 training is your gateway to a powerful energy healing practice that can transform your life. Whether you're completely new to energy healing or already exploring holistic wellness, this course in Sonning Common, Oxfordshire is the perfect place to start.

What is Reiki?

Reiki is a Japanese technique for energy healing that promotes deep relaxation, emotional balance, and physical well-being. It’s simple to learn and can be practiced by anyone, making it an accessible and empowering tool for self-care.

By working with the body’s natural energy, Reiki helps to release blockages, reduce stress, and bring harmony to the mind, body, and soul.

5 Key Benefits of Learning Reiki Level 1

1. Heal Yourself
   Reiki Level 1 focuses on self-healing techniques. You’ll learn how to channel Reiki energy to support your own emotional, mental, and physical health.

2. Help Others
   From friends and family to even your pets, Reiki allows you to offer calming and healing energy to those around you.

3. Manage Stress Naturally
   Reiki is a powerful tool for reducing stress and anxiety, helping you feel grounded and centered, no matter what life throws at you.

4. Boost Emotional Well-Being
   Reiki clears energetic blockages, helping you experience more clarity, calmness, and resilience in your daily life.

5. Start a New Journey in Holistic Wellness
   Learning Reiki can open doors to personal growth, mindfulness, and even a potential career in energy healing.

What You’ll Learn in the Reiki Level 1 Training Course

This 2-day course is designed to provide a hands-on, immersive experience. You’ll learn:

• The history and principles of Reiki.

• Techniques for self-healing and offering Reiki to others.

• How to sense and work with energy.

• How to incorporate Reiki into your daily life for ongoing well-being.

Our small group setting in Sonning Common ensures personalised attention and a supportive environment for learning.

What Students Say About Learning Reiki

"Thank you for such an inspiring start to our Reiki 1 Course today. I so enjoyed it and am looking forward to continuing Reiki Practice over the next 21 days and our next session next Monday.

I feel exhilarated and very relaxed.

Thank you so much. Can't wait for the next session." S.Friend

“I thoroughly enjoyed Rebecca’s 2 day Reiki 1 course. It was interesting and informative, with lots of hands on practical guidance. I came away feeling inspired and impassioned about my own ability to heal.

Thank you so much Rebecca, your wisdom and authenticity shines bright.” Helen

Course Details

• Dates: 1st & 8th February 2024

• Location: St Michaels Church Hall, Peppard Road, Sonning Common, RG4 9SU

• Duration: Two full days of hands-on practice and expert guidance

• Investment: £225

• Deposit: £100 (non-refundable)

• Level: Beginner-friendly—no prior experience needed

Spaces are limited to ensure individual attention, so don’t miss this opportunity to begin your Reiki journey.

How to Sign Up

Take the first step toward self-healing and emotional balance by reserving your place today!
👉 www.getcalmer.com/reiki-courses

Why Learn Reiki in Sonning Common?
Set in the peaceful surroundings of Sonning Common, this course provides the perfect setting to relax, recharge, and learn in harmony with nature. Whether you're local or traveling from nearby areas like Reading, Henley-on-Thames, or Oxfordshire, this is your chance to embrace Reiki in a supportive and welcoming environment.

Join the Reiki Energy Movement

Reiki Level 1 is more than a course—it’s the start of a journey to a healthier, happier you. Sign up today to secure your place and experience the life-changing benefits of Reiki.

Get in touch:

Rebecca@getcalmer.com

BOOK your £100 deposit: www.getcalmer.com/reiki-courses

Discover Autumn’s Calm with Well Woman Yoga: Balancing Vata for Women’s Health

As autumn settles in, many of us notice changes not only in nature but also within ourselves. In Ayurveda, this season is known as the Vata season, characterised by qualities like dryness, coolness, and an increased sense of restlessness. Vata energy can bring creativity and lightness, yet, if unbalanced, it can also cause anxiety, dry skin, joint discomfort, and hormonal imbalances. Yoga is a powerful ally in harmonising Vata’s airy qualities, helping you stay grounded, connected, and balanced as you transition into the colder months.

Why Practice Yoga During the Vata Season?

Autumn is a time of change, and yoga offers practices that bring balance, warmth, and stability. Practicing specific poses can help ease the common symptoms of Vata imbalance, such as restlessness and fatigue. For women, grounding yoga sequences are especially helpful in supporting hormonal health, reducing stress, and fostering a calm, centered mind. This is particularly important during times of transition, such as menopause, pregnancy, or when facing menstrual challenges, when Vata’s influence may feel stronger.

Top Yoga Poses to Balance Vata and Support Women’s Health

These Vata-balancing poses can help women stay warm, calm, and centered through autumn’s cool, airy energy. They’re excellent choices for reducing anxiety, nurturing stability, and promoting emotional well-being.

1. Child’s Pose (Balasana)

Child’s Pose offers a deeply grounding experience, helping to calm the mind and relieve tension. By allowing yourself to fold inward, you tap into a feeling of safety and ease that counteracts Vata’s mobile, restless qualities. For women, Child’s Pose also gently stretches the hips and lower back, which can ease discomfort from menstrual cramps or pelvic tension.

2. Supine Bound Angle Pose (Supta Baddha Konasana)

This gentle, restorative pose is ideal for opening the hips and pelvis while promoting deep relaxation. Supine Bound Angle encourages circulation in the reproductive area, which can support hormonal balance, aid digestion, and alleviate lower abdominal tension. This pose is perfect for settling into a restorative state, where the mind and body can fully relax and recharge.

Why This Autumn Yoga Practice Matters for Women

In Ayurveda, balancing Vata is key to wellness, and for women, it’s essential to find that grounding energy as hormonal changes, stress, and life’s demands fluctuate. Practicing yoga to counterbalance Vata’s qualities brings a sense of stability and peace, promoting inner calm and physical health. The gentle, nurturing movements combined with deeper breathwork support stress reduction, enhance circulation, and provide a full-body recharge. These poses also help with digestion, boost immunity, and foster emotional resilience, all of which contribute to holistic well-being.

Join my Autumn Well Woman Yoga Class Saturday 30th November

This class is designed to bring harmony to your mind, body, and spirit as we shift into the season of Vata. The class focuses on grounding poses, effective breathwork, and restorative relaxation that helps counter Vata’s cool, airy qualities, leaving you feeling nourished and at ease. Embrace this opportunity to center yourself, support your health, and experience the restorative power of yoga for women’s well-being.

Online & In-Person - BOOK your place www.getcalmer.com/events-1

#WellWomanYoga #VataSeason #AutumnWellness #WomensHealth #AyurvedaForWomen #YogaForHormonalHealth

The Many Benefits of practicing Well Woman Yoga

The Many Benefits of Well Woman Yoga for Mental, Physical, and Emotional Health

In today's fast-paced world, women often juggle multiple roles and responsibilities, making it essential to find practices that nurture their well-being. Well Woman Yoga is a holistic approach that offers numerous benefits, supporting women's mental, physical, and emotional health. This specialised form of yoga caters to the unique needs of women at all stages of life, from adolescence to menopause and beyond.

Physical Health Benefits

Well Woman Yoga incorporates poses and sequences designed to enhance physical health. These routines focus on strengthening the core, improving flexibility, and boosting overall fitness. Regular practice can alleviate common issues such as menstrual discomfort, lower back pain, and hormonal imbalances. By promoting better posture and alignment, this yoga form helps in preventing injuries and maintaining bone health, which is particularly important as women age.

Mental Health Benefits

Mental well-being is a crucial aspect of overall health, and Well Woman Yoga provides significant support in this area. The practice includes mindfulness and meditation techniques that help reduce stress, anxiety, and depression. By encouraging deep, mindful breathing and fostering a sense of inner calm, yoga can enhance mental clarity and focus. Women who practice regularly often report improved mood and a greater ability to manage everyday challenges with ease.

Emotional Health Benefits

Emotional health is closely linked to physical and mental well-being. Well Woman Yoga emphasises self-care and self-love, creating a safe space for women to connect with their inner selves. This practice nurtures emotional resilience by encouraging the release of pent-up emotions and fostering a sense of community and support among practitioners. Whether dealing with life transitions, relationship issues, or personal struggles, women find solace and strength through their yoga practice.

Hormonal Balance and Reproductive Health

One of the standout benefits of Well Woman Yoga is its focus on hormonal balance and reproductive health. Specific poses and breathing techniques are designed to support the endocrine system, helping to regulate hormones naturally. This can be particularly beneficial for women experiencing menstrual irregularities, menopause symptoms, or fertility challenges. By promoting relaxation and reducing stress, yoga also contributes to a healthier reproductive system.

Well Woman Yoga offers a comprehensive approach to wellness, addressing the unique needs of women's bodies and minds. By integrating physical postures, mindfulness, and community support, this practice provides a powerful tool for enhancing mental, physical, and emotional health. Whether you are seeking relief from specific health issues or looking to improve overall well-being, Well Woman Yoga can be a transformative addition to your wellness routine.

COME & JOIN OUR CLASSES - IN-PERSON & ONLINE

BOOK & FIND OUT MORE - www.getcalmer.com/well-woman-yoga

#WellWomanYoga #womenshealth #mentalhealth #physicalhealth #emotionalhealth #hormonalbalance #reproductivehealth #mindfulness #meditation #self-care #yogahenley #henleyyoga #henleyonthames

Embrace Self-Care: Join Getcalmer Women's Summer Solstice Retreat for a Journey of Renewal

In today's fast-paced world, it's easy for women to prioritise everything and everyone else before themselves. But what if you could carve out dedicated time to nourish your mind, body, and soul? Welcome to my exclusive women's summer solstice retreat—a sanctuary where self-care isn't just a luxury, it's a necessity.

At the retreat, you'll embark on a holistic journey of self-discovery and renewal, surrounded by a supportive community of like-minded women. Indulge in tailored yoga sessions designed to enhance women's health and well-being, led by me, Rebecca who cater to all levels of experience. Learn calming breathing techniques to quiet the mind and soothe the spirit, and melt away tension with therapeutic self-massage and acupressure techniques.

With years of experience and a genuine passion for holistic wellness, I will create a safe and nurturing space for you to explore, grow, and thrive.

Why should you join me on this journey of self-care and renewal? Because you deserve it. In a world that constantly demands your attention and energy, this retreat offers a rare opportunity to press pause, reconnect with yourself, and prioritise your well-being. Take this time to nourish your body with a wholesome nutritious lunch, nurture your mind and body with guided relaxation and Reiki healing, and cultivate meaningful connections with fellow women on the path to optimal health and well-being.

Ready to embrace self-care and embark on a journey of renewal? Secure your place at my Solstice retreat today and take the first step toward a happier, healthier you.

Don't wait—your well-being is worth it!

Join me at the stunning location that is The New Dairy, Hurley and rediscover the power of self-care. Together, we'll cultivate a sense of peace, and ignite the spark of transformation within you. It's time to prioritise yourself and embrace the radiant woman that you are. I can't wait to welcome you with open arms.

Find out more: www.getcalmer.com/events-1

Rebecca@getcalmer.com

Goddess Summer Solstice day Retreat - 21st June

This is going to be a very special day, to celebrate the abundance of summer! I want to create a space for women to come and learn specific techniques to help them…GetCalmer!

Yoga asana, breathing techniques, and reiki have helped me enormously over the years - I want to share all the benefits with other women to help support them, to support themselves.

The day isn’t just about yoga and movement, but about gathering women together and building community. We will be in the beautiful setting of the @thenewdairy in Hurley, just 15 minutes from Henley-on-Thames. The house and gardens is the perfect space where we can really celebrate the longest day.

Along with a delicious light lunch supplied by The Pavillion in Henley, we will also be crafting our own flower crown.

The day will end with some down-time and restorative yoga and a wonderfully relaxing guided Yoga Nidra.

I can’t wait to share this day with you. But there are ONLY 8 SPACES AVAILABLE. The reason for this is I wanted to make this an intimate spaces so YOU get the attention you deserve.

TO BOOK or find out more: www.getcalmer.com/events-1

I look forward to holding the space for you and your friends.

Menopause Wellbeing Workshop 14th October

Come and join me, Rebecca @Getcalmer - Well Woman Yoga Teacher, and Antje Kicinski a women’s health nutritionist to explore ‘POSITIVE’ ways to support your mind and body through your #menopause.

This workshop will be a chance to raise awareness of all stages of menopause and offer you many ways to look after your body with the right nutrition, yoga poses, breathing exercises and plenty of relaxation to re-create hormonal balance.

We will be holding the in-person workshop at the beautiful #LeanderClub in Henley-on-Thames on Saturday 14th October.

There are LIMITED SPACES, mainly because we wanted to create a more intimate and personalised space where you can feel comfortable sharing your experiences in a confidence, if you feel guided to do so.

By the end of the workshop you will come away feeling more ‘in control’ of your menopause with lots of nutritional tips and yoga tools to help manage your symptoms.

We are offering an EARLY BIRD INVESTMENT of just £45 when you BOOK BY 30th SEPTEMBER (Full Price £60)

Venue: The Leander Club, Henley-on-Thames RG9 2LP

Date: 14th October 2023

Time: 2pm-5pm

BOOK YOUR PLACE: www.getcalmer.com/events-1

Whether you are on HRT, curious about what menopause is and would like to prepare, in the thick of peri/menopause or post-menopausal, this workshop is for YOU.

So gather your friends, sisters, colleagues and neighbours for a wonderfully inspiring afternoon.

I can’t wait to meet you.

Rebecca@getcalmer.com

www.getcalmer.com

#getcalmer #menopauseawarenessmonth #wellwomanyoga #yogaformenopause #nutrition #health #wellbeing #hormonebalance #menopausehealth #perimenopause #leanderclub #yogahenleyonthames #yogahenley

Well Woman Yoga - New Venue

So excited to announce a new venue for my 6 week Well Woman Yoga course commencing in September. It’s taken me a while, but it’s a lovely open, bright space, perfect for practising yoga.

Plus there is a FREE class for you when you BOOK your place before August 31st. All details below!

Day: Thursdays

Dates: September 7th - 12th October

Time: 9.30am - 10.30am

Venue: Peppard Memorial Hall, Peppard Common, RG9 5JA (Free parking available)

Investment: £84 for 6 weeks OR just £70 with discount code when you BOOK by AUGUST 31st

First Class FREE with this code GETCALMER-WWY when booking 6 week course only

CLICK here for BOOK your place: www.getcalmer.com/well-woman-yoga

(Please remember to place discount code in the Vouchers section when booking)

Can’t wait to practise with you!

Rebecca

NEW WELL WOMAN YOGA MINI DAY RETREAT

I am so excited to announce my first Well Woman Yoga Day retreat! I absolutely love teaching and curating these classes for women’s health.

I have trained for many years with Birthlight in various courses supporting women’s reproductive and pelvic health, including pre-natal yoga and post-natal yoga. They not only gave me the confidence to teach women, but also gave me the invaluable tools to look after myself prior and during both my pregnancies. If I hadn’t known about the various techniques in supporting my pregnant and post-natal body, I think I would have reached for the drugs! I am now on the other side of my reproductive cycle and officially post-menopausal and Well Woman yoga has shown me so many ways to look after and nurture both my body and mind through the rollercoaster of peri-menopause and menopause.

I remember during my Well Woman Yoga teacher training, I was in the thick of peri-menopause. I felt beyond exhausted and very emotional, my breasts were swollen and felt like boxer’s punch bags. I remember walking in to the room ready for training and Francoise Freedman (Founder/Director of Birthlight) and Belinda Staplehurst asked me how I was…BIG mistake! I’m not one for sharing or showing my emotions in public, but I just wanted to cry. Without any judgement or any words, they were there looking after me. The yoga practises that we learnt that day happened to be for menopause, and I came away feeling ‘held’ and ‘heard’ in a way I had never experienced before..

This is exactly how I like to offer my classes to all women who come and practise with me. No matter what stage of your reproductive cycle you are, age, background, yoga experience, we are all in this together, supporting each other in a inclusive and non-judgemental way.

I really hope you can join me for this wonderful retreat in celebration of ALL women who do so much for so many people. Now is the time to nurture yourself with like-minded women.

DATE - Sunday 25th June

Time: 10am - 2pm

Venue: Peppard War Memorial Hall, Peppard Common RG95JA (nr Henley-on-Thames/Sonning Common)

I look forward to holding the space for you! xx

#getcalmer #wellwomanyoga #yogaforwomenshealth

Menopause & Emotions

Menopause symptoms can present themselves in many different ways, and every woman’s experience will be different. There is a lot of information on the physical symptoms, but what about the emotional symptoms of menopause - such as irritability, low mood/depression, anger/rage and low self-esteem.

There have been many moments when going through my peri-menopause that I woke up with what I can only describe as ‘a grey cloud shrouding me’, and generally feeling very ‘flat’ and disengaged with life. Thankfully these periods didn’t last for very long, and having more knowledge about menopause and how the fluctuations of our hormones can effect our emotions, that and having a very understanding husband, I managed to get through it. But many women can really struggle.

Some research studies suggest that there is a link between menopause and mood swings. This could explain why many women experience varying mood patterns during menopause. These studies suggest that menopausal mood swings are due to hormonal changes. 

During menopause, the levels of the reproductive hormones oestrogen and progesterone decline, causing physical and psychological changes in the body. 

Dr Louise Newson - a GP and menopause specialist says that almost every patient she sees will be experiencing some kind of emotional impact related to hormonal changes.

‘You really can run the gauntlet of feelings during the perimenopause and menopause,’ she explains. ‘Although a lot of the focus can be on physical symptoms, such as hot flushes, I often find it’s the emotional effects that my patients find the most di­fficult and distressing to deal with.’

So, how can we manage mood swings during our menpause?

• Manage stress levels - being mindful if you are taking on too much, delegate and start to learn to say ‘no’

• Learn to relax - yoga, guided relaxation and effective breathing techniques are proven to reduce stress levels and help us ‘be in the moment’ (yoga for menopause, well woman yoga)

• Exercise - walking in nature, swimming, running, cycling, yoga. All forms of exercise can release endorphins to lift our spirits and boost energy levels.

• Talk to someone - whether it’s a trusted family member, friend or health professional. Talking about how you feel can alleviate any pressure and help make you feel that you are not alone.

• Acceptance - accepting that your brain and body will go through some significant shifts and changes through menopause.

• Consider HRT to manage symptoms

• Sleep - lack of sleep, or insomnia can also effect your mood.

• Nutrition - eating the right healthy foods can manage symptoms

  check out ‘The Natural Menopause Method’ by Karen Newby

And let’s not forget the emotion of ‘grief’. ‘Grief and sadness are just part of the process and, if you can honour them, you’ll feel much lighter on the other side,’ says Kate Codrington, author of Second Spring: The Self-Care Guide To The Menopause . ‘The average woman will have around 444 menstrual cycles in her lifetime – no wonder it’s a loss when our cycle ends. Even if it brings challenges or we hate it, it’s predictable.’

I think we as women need to acknowledge that menopause is a right of passage and I like to equate it to the well know children’s book ‘We’re going on a bear hunt"‘. We can’t go over it, we can’t go under it, we have to go through it. But remember with knowledge there is power, and if you are struggling in any way, please talk to someone. YOU - ARE - NOT -ALONE.

In celebration of International Women’s Day (8th March) I have a very special Yoga for Menopause workshop on Sunday 12th March on how to manage and balance emotions during menopause. Spaces are limited. Please go here to find out more: www.getcalmer.com/yoga-formenopause

Yoga for Menopause Workshop - In-Person Class

Great news! I will be running a 2 hour workshop specifically for menopause. It will be a confidential, safe space for women to share if they feel open to - including adapted yoga poses, breath work, meditation and relaxation to help manage and understand their menopause symptoms.

If you would like to join me please express your interest via my website.

www.getcalmer.com/yoga-formenopause

Mental Health & Menopause

How are you? No, really, how are doing? When was the last time someone asked how you how you were and truly meant it. We can use it as such a throw away comment sometimes can't we. I saw a client the other week for Reiki and I asked her how she was and how she'd like to feel. She was slightly caught off guard and said that no one ever asks her what she wants, she used to saying to others just not herself. Can you relate to any of that? Always cares for others and puts themselves last.

As you may or may not know it is Mental Health Awareness week this week. Mental health can effect many people in many different ways and has many guises. Many of us have had our mental health compromised at some point in our life. So how do you look after your mental health? What keeps you mentally and emotionally balanced? For me my top go-to is taking a long walk in nature, honestly there is nothing more head clearing than being in the country side. I have some of my best creative ideas, it gives me a chance to let off some steam (get away from my family!) and put my world to rights. For others it could be cooking, drawing, running (running??!), or spending time with close friends. Whatever it is, make sure you allow yourself time to step away from all the 'doing' and find comfort in the 'being'.

Talking of mental health, menopause too can affect women in many ways, it's not just on a physical level. With the fluctuation of female hormones you may experience mood swings, irritability, sadness, rage, low moods and possibly depression. Please talk to someone. You may not feel that your emotions are worth talking about, but they are definitely valid. It never ceases to amaze me that many women feel as if they are going through this stage of their life feeling completely alone. If you are feeling low, or depressed please seek guidance from your GP and/or talk with family, a friendship group or close colleagues. Just remember you are not alone and that there is always someone that will want to listen.

#getcalmer #mentalhealth #mentalhealthawarenessweek #menopause

Burnout & Menopause

#burnout and #menopause can be closely linked.
The levels of oestrogen and progesterone are changing all at once and these interact with the endocrine hormones associated with energy from the adrenal and thyroid glands. This instability can be hard for the body and can lead to crushing fatigue, alongside many external pressures and many responsibilities such as work and home life can lead feelings of overwhelm.

I was looking at my GP records the other day, and noticed that for at least 4 years I was going to my local GP at least twice a year with feelings of severe anxiety, palpitations and chronic fatigue. Other than coming away with a heart monitor and a blood test to check my thyroid they summed up my diagnosis as being an overworked, stressed Mum that needed some 'time out', which was beyond frustrating. Not one GP even mentioned peri menopause.

Thankfully having years of practising and teaching yoga, and with my Reiki skills, I self managed my undiagnosed peri menopause symptoms. I honestly believe that if I didn't have these skills supporting me I would definitely be on some form medication.

This is why I do what I do. If I can impart just a tiny bit of what has helped me on my menopause journey and to make even a small difference to someone's health, then I feel I'm doing my job.

This is a video I made with a pose which I have used on numerous occasions to help when I've pushed myself too far over the edge. And I have to say, it's SO effective and so simple to do.
https://lnkd.in/gYD_Xpmd

Please remember to look after yourself, I know it's sometimes easier said than done, even 5 minutes out of your day can result in a calmer you.

#menopausesupport #perimenopause #perimenopausehealth#menopauseawareness #menopauseintheworkplace #stressrelief #stress#fatiguemanagement #video #support

Women’s Circle

I have been part of many Women's Circles, some I've attended for myself, and others I've facilitated. And what I've realised is there is nothing more powerful than being in a group of likeminded women, everyone equal. Some information that was shared was so intimate, yet no one judged, commented, just listened and accepted.

In my experience of being a therapist, talking is a major part of the healing process. Being "allowed" to express how you truly feel in a safe space is incredibly liberating.

A women's circle is a very important part of Menopause Yoga, it offers insight, knowledge and space to ask questions, listen and be curious about your changing body.

In a world with so much uncertainty we often seek something that is reliable and stable - GetCalmer Menopause Yoga in the Workplace

For more information on how to implement this into your wellbeing programme please contact Rebecca@getcalmer.com

#menopauseintheworkplace #yogatherapy #menopausehealth #wellbeing #menopause #empoweringwomen #getcalmer

Menopause Monthly Yoga January 2022

GetCalmer *#MENOPAUSE YOGA* - 10th January 2022 Via Zoom

Class Theme: Step in to Your Power

I know it may seem early to think about plans for January, but there's nothing like getting organised!

Join me for this empowering and uplifting class to set the tone for 2022.

I have made it my mission to support menopausal women everywhere, offering effective yoga tools to manage symptoms and build a community of likeminded women.

Make YOU a priority

BOOK NOW: https://www.getcalmer.com/well-woman-yoga

www.getcalmer.com

#getcalmer #menopause #yogatherapy #empoweredwomen #tnpcd #birthlight

Uplift Your Spirits - Menopause Yoga

For my next monthly Menopause Yoga Class I am focusing on managing mental health issues. To book your place click here https://www.getcalmer.com/well-woman-yoga

I have found some brilliant information from the Royal College of Nursing on menopause and mental health.

“Mental health and menopause

Mid-life is a time of transition and stressful life events from divorce to a second career, combined with physical changes can result in feeling overwhelmed. A number of studies have identified that menopause significantly impacts mood and mental health, including higher stress levels and depression.

Anxiety and panic attacks are also reported during menopause with hormonal changes and physical symptoms such as sleeplessness, affecting biological functioning - especially for women with Bipolar illness. Women with schizophrenia may be at increased risk of an episode as their production of oestrogen decreases, and some antipsychotic medications like Sulpiride and Risperidone may cause periods to stop which can be mis-diagnosed as menopause.

It is important to encourage women to talk about mental wellbeing and encourage them to seek the right support and help.

Anxiety, depression and sleep

Anxiety, depression and sleep are interlinked as anxiety and depression can trigger sleep problems and sleeplessness can make anxiety and depression worse.

Lack of sleep can affect mental wellbeing, cognitive function and cardiac health. Sleep disturbances are common throughout the peri-menopause, menopause and post-menopause. Theses can include: difficulty getting to sleep; difficulty staying asleep; poor quality sleep; waking early; and fatigue during the day. Night sweats can make sleep uncomfortable and can cause regular waking.

Sleep disturbances can be caused by lack of oestrogen, causing
hot flushes and sweats. Mood can also be affected and anxiety can lead to difficulty getting to sleep and early morning wakening.
Other consequences of oestrogen decline such as bladder problems and joint aches and pains can also cause sleep disturbance. Progesterone decline at menopause may also contribute to sleep disturbances as it can be sleep inducing and can have calming relaxing effects – the lack of this can contribute to anxiety and restless agitation. Melatonin is another important hormone for sleep and this decreases with ages, it is also influenced by oestrogen and progesterone levels.

Treatments for poor sleep include: adequate exercise (not before bed), healthy diet and managing stress. Maintaining a regular bedtime and trying not to nap in the day can also help. Cognitive behavioural therapy can reduce menopausal symptoms such as low mood, anxiety and sleep disturbance. HRT can improve sleep particularly for women who are having hot flushes and sweats, and these are affecting sleep.

19

Menopause is not a high risk for mental health issues; it is a time of psychological stress. For example, depression is more common in women than men resulting from hormonal changes such as:

• pre-menstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD)

• post-natal depression

• around the menopause. It seems to be worse in the few years

  before periods stop.

  Women who have a history of reproductive depression are more susceptible around the menopause and it is important to note that oestrogens are good for treating these women. Sadness, low mood and mood swings can also occur during the menopause but are distinct from depression, which is a diagnosable condition.

  It is normal to feel emotional about physical changes like getting older, the impact of poor sleep and the loss of fertility, role changes like children leaving home, looking after ageing parents or other relatives, or facing the loss of parents. Menopause can signal a time to take stock of life and focus on the next stage.

  Emotions related to life course are different to clinical symptoms of depression, which may include:

• low mood lasting 2 weeks • or more

• feeling hopeless or flat •

• feeling tired

• changes in appetite (comfort •

  eating or loosing appetite)

• worthlessness

changed or troubles sleep patterns
feelings of dread, unease or agitation

trouble concentrating or making decisions.

Women should be encouraged to seek help and if a woman has thoughts of harming herself seek help straight away.”

https://www.rcn.org.uk/professional-development/publications/pub-007813

*NEW* MONTHLY MENOPAUSE YOGA

I am really excited to announce my new Monthly Menopause Yoga Classes via zoom starting on 8th of November 1pm - 2pm. These classes based on Well Woman Yoga therapy, offer you the opportunity to manage your menopause whether you are pre/peri to post menopause and beyond. Classes will have monthly topics focusing on various challenges that can arise during this transformational time. There will be light discussion to begin, followed by a well rounded yoga themed class. Suitable for a beginner to an experienced yogi. Props will be used for extra comfort.

In the first class we will be focusing on Pelvic Floor Health. We will be getting to know this area of our body in more detail, it's function (just know it's not just about squeezing and releasing!) and I will be teaching effective exercises to keep it toned and flexible.

Bladder weakness usually starts in the perimenopause stage as levels of oestrogen start to drop. Oestrogen is responsible for causing the urethral and vaginal tissues to thin and as women age, pelvic floor muscles can start to relax. Both of these factors can lead to urinary incontinence. A weak pelvic floor can also be a reason why you have lower back issues too.

In class we will integrate pelvic floor exercises within a well-rounded yoga practise, so you can come away more knowledgeable and confident that you can practise everyday on your own.

BOOK YOUR PLACE https://www.getcalmer.com/timetable-booking

Insomnia & the Menopause

Insomnia can be a debilitating issue on the run up to menopause and throughout menopause. It can effect the way we feel mentally and emotionally. And with long bouts of sleepless nights can lead to a low mood, low energy and irritability. Try this yoga technique called Humming Bee Breath to SOOTHE, CALM both mind and body before sleep.

https://youtu.be/rq8BFBES5cA

How to Manage Hot Flushes

Hot flushes are one of the top three symptoms of menopause and affect around 75% of menopausal women. I was having a meeting with a woman the other day, and mid conversation she had to remove a layer of clothing (don’t worry she did have something on underneath!) due her having a sudden hot flush. A close relative of mine suffered terribly from hot flushes, so much so she didn't want to go out just in case she had one, and didn’t want to appear hot and sweaty in front of people, which led to her losing her confidence. So I have made a specific YouTube video supporting all those women suffering from hot flushes. Try this simple and effective yoga breathing technique which can help cool you down in an instant. It can be used at any time, even in the office, and a technique which I’ve personally used, and it works! Let me know how you get on….

https://youtu.be/WFXXg2UGgn0

How Vagal Tone Helps Menopausal symtoms

Interesting research on how Vagal Tone helps Ease Menopausal symptoms through yoga breathing...

'The vagus nerve is the longest cranial nerve, meandering from brain to the colon, and the main component of the parasympathetic nervous system.

Vagal tone and improved perimenopausal wellbeing through yoga breathing
Diaphragmatic breathing or ‘slow abdominal breathing’ has been shown to:
• tap into the ability of the vagus nerve to combat the cortisol-producing stress
response of fight-or-flight. Cortisol is linked to vaso-motor processes. Vasomotor symptoms (VMS; eg, hot flashes and night sweats) are the primary symptoms of menopause. VMS affect more than 80% of women in menopause and are the menopause symptoms for which most women seek treatment (Cramer et al 2012)
• improve heart rate variability (HRV), which is the measurement of variations within beat-to-beat intervals (Wang et al 2010, Hamasaki 2020). High blood pressure and irregular heartbeat patterns are a common symptom during menopause and postmenopause years. Respiratory sinus arrhythmia also can reflect aspects of autonomic function. It is controlled entirely by the vagus nerve, since vagus nerve outputs to the sinoatrial node primarily occur only during exhalation. Greater vagus nerve traffic will therefore produce greater amplitudes of RSA, so that many scientists equate RSA with “cardiac vagal tone,” or parasympathetic influence on the heart. Longer exhalations and slower respiration are thought to increase RSA amplitude.
• Respiratory rhythms affect the central nervous system, both directly and indirectly (see Bordoni et al, 2018)
• The vagal system interacts closely with the inflammatory system. The pioneering research of Russian scientist Vaschillo showed that HRV biofeedback restores autonomic function that is suppressed when people are exposed experimentally to inflammatory cytokines: the autonomic effects of inflammation are modulated, producing resilience (cited in Lehrer et al, 2010)
• Brain responses to messages from afferent vagal nerves in yoga breathing produce both a decrease in worry and an increase in alertness. “... voluntary control of breath patterns can affect ANS functions via vagal afferents to brainstem nuclei (nucleus tractus solitarius, parabrachial nucleus, locus coeruleus)...Our neurophysiologic model postulates that vagal afferents activate hypothalamic vigilance areas and enhance and enhance attention and alertness, whereas pathways through the thalamus quiet frontal cortical activity and reduce anxious worrying” (Brown and Gerbarg, 2005a,b, p. 713).'

#yoga #menopause #yogaformenopause #vagusnerve #research

Menopause is no taboo for Sophie, Countess of Wessex | News | The Times

This is a really interesting article taken from The Times about The Countess of Wessex speaking about her experiences with Menopause.

“The Countess of Wessex has spoken frankly about her experiences during the menopause as she called for an end to the taboos around women’s health.

In a plea for more open dialogue, she said that the menopause should be a liberation “but feels like a shackle”. Men should be brought into the conversation, she said — and if they do not want to listen, women should “get louder”.

The countess, 56, was speaking in a video call to mark becoming patron of the charity Wellbeing of Women.

She said: “You know in the middle of a presentation when you suddenly can’t remember what you were talking about? Try being on an engagement when that happens — your words just go. You’re going, ‘Hang on, I thought I was a reasonably intelligent person, what has just happened to me?’ ”

Sophie went on: “We should be celebrating the fact that we don’t have to have periods any more — it should be a liberation, but it feels like a shackle. It’s described as something incredibly negative.

Criticising the pressure on women to look young, she said: “We’ve got to be fit, we’ve got to be clever, we’ve got to be skinny, we’ve got to be looking beautiful, we’ve got to look 25 years old for the rest of our lives — but our bodies are going, ‘Well, you can do all of that on the outside as much as you possibly can, or as much as you can afford to’, but on the inside things are a little different. The inside hasn’t been listening to social media, it’s just going to happen.”

Calling for more open conversation, she said: “We all talk about having babies, but nobody talks about periods, nobody talks about the menopause. Why not?”

Girls should be taught about the menopause, she added. “When we’re told that we’re going to begin our periods, are we told they’re going to end?”

Sarah Jane Cale, the founder of the website Positive Menopause, said that there were about 13 million working women over the age of 40, and one in four had considered leaving their jobs when reaching the menopause.

She said: “Employers need to be taught and helped to support people of a certain age, to encourage them they are still a valuable member of the workforce.”