Mindful Reflexology, Mindfulness and Emotional Freedom Technique (EFT)

Mindful Reflexology is about using Advanced Reflexology techniques, including bespoke lifestyle suggestions, breathing techniques and being within the present moment. They can help you manage and cope better with emotional wellbeing, stress, anxiety and depression. It  will be able to help you "get out of your head and into your body".

Mindfulness is helping you to focus awareness on the present moment while calmly acknowledging and accepting your feelings, thoughts and bodily sensations.  Helping you to become more aware of your thoughts feelings and emotions with kindness, rather than judgment.  Creating a space for greater calm, self-compassion and emotional balance.

Emotional Freedom Technique (EFT) is a gentle technique combining tapping using fingers and intention on specific points of the body (meridian points) to clear physical and emotional blocks from your energy system. With mindful acknowledgements of emotional regulation and stress reduction. Some people find this a great coping mechanism for helpful management of stress and emotional overwhelm.  It originated in the 1990's by a Dr Roger Callahan an American clinical Psychologist who specialised in anxiety disorders and emotional problems who developed Though Field Therapy. Then Gary Craig an Engineer was trained by Dr Callahan who went further and developed EFT which can be used on anything and everything beyond the obvious negative emotions, to money worries, relationship issues, lack of motivation and much more.



What is stress? 

Stress is physiological reaction that happens when demand outstrips resources. The body reacts to undue pressure, which in the short term can cause increased blood pressure, heart rate, breathing and sweating. While the body is designed to cope with short bursts of the stress response, in the longer term this reaction can be damaging to many bodily systems such as the cardiovascular, muscularskeletal, immune, reproductive and digestive systems manifesting in issues such as heart problems, high blood pressure, pain, frequent infections and irritable syndrome. Stress also manifests in psychological problems such as low mood, anxiety and depression. Whilst is not always possible to change a stressful situation, there are ways we can cope better. We can do things to switch off from the stress, to relax and encourage the body to not be in a state of flight or fight anymore but rest and digest. We need to acknowledge that the way we live has a profound impact on our health and wellbeing.

Self-care:

Whilst it is not always possible to change a stressful situation, there are ways in which we can learn to cope better and feel better. Self-care is " the practice of taking action to preserve and improve ones own health. It is not a luxury, it is a vital practice for wellbeing and when you make this an every day habit, you discover it is not an extravagance or a distraction. It is a caring way to build a positive self image, self acceptance and build resilience. This in turn, empowers you to make healthier choices, set boundaries and prioritise your own well-being.

"Your mental health is a priority. Your happiness is essential. Your self-care is a necessity." - Sally Earlam (AoR)

Emotional Health:

Your ability to understand, manage and express a full range of emotions whilst coping with daily ups and downs.  Being in tune with your feelings, building resilience, practicing self awareness and maintain emotional balance.

"Emotional Health is the foundation beneath self-confidence which is the springboard to achievement in everyday life"  - Gary Craig

Stress busting activities:

*Making time for regular complimentary therapies such as Reflexology, Mindfulness and EFT which creates a relaxed, restful and rebalancing session to physical and emotional wellbeing.

*Regular exercise - will release your natural feel good hormones, lifting your mood, distraction from worries and helping to reduce fatigue.

*Eating healthy fruits and vegetables to ensure you get all the nutrients, vitamins and minerals needed. When we are stressed we often crave sugary foods or caffeine to keep us going.

*Reducing alcohol - whilst drinking can help you feel more relaxed, excessive consumption can lead to feelings of depression and anxiety.

*Reducing caffeine - as this increases the production of cortisol the stress hormone. Try cutting back on foods and drinks containing tea, coffee, fizzy drinks and chocolate.

*Getting plenty of sleep- as our bodies need time to rest and recharge.

*Do something creative - will help you to relax and take your mind off things.

*Journaling - writing down things you are grateful for can help you see the positives in life rather than the negatives.

*Socialise with family, friends or colleagues - making connections can help you feel less isolated and sharing your mental load can often be a release.

*Reducing smoking - as it can heighten the feelings of stress with the body craving nicotene.

*Reducing screen time - artificial light can make it harder  for the brain to switch off .


Research articles:

1.A research study found that Reflexology profoundly reduced the state of anxiety. The reduction was consistent with an 'increased feeling of ease and a reduction in anxiety'.

AJ Mc Vicar et al. Evaluation of anxiety, salivary cortisol and melatonin secretion following a reflexology treatment; a pilot study in healthy individuals. Complimentary therapies in clinical practice, (2007), Vol 13; Number 3.

2.Research shows that a consistent meditation practice reprograms neural pathways in the brain, and therefore, improves our ability to regulate emotions.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361002/

3.A study published combining data from 47 clinical trials found a significant improvement in both anxiety and depression similar to the effect that is found with taking anti-depressants.

JAMA; Internal Medicine, on-line January 6, (2004)

4.Foot reflexology was found to have a positive effect in lowering the total anxiety scores of the pregnant women. Reflexology is a noninvasive and economical method, which may be used by health professionals to reduce problems during labour. A decrease in anxiety experienced at birth improves women's positive birth experiences, promotes a secure mother-infant attachment, and protects postpartum mental health.

Yilar Erkek Zumurit; Aktas Songul; J Altern, Complement Med (2018) 24.

5. Foot reflexology massage is an efficient and safe intervention for alleviating psychological responses among older people suffering acute coronary syndrome during hospitalisation.

The effect of foot reflexology on hospital anxiety and depression in older s: a randomized control trial. Bahrami Tahereh; Rejeh Nahid et al, International journal of Massage Bodywork (2019) 12

6. Mindfulness  - An ICM survey of GPs in the UK made the following findings:
72% of GPs think it would be helpful for their patients with mental health problems to learn Mindfulness meditation techniques
66% of GPs say they would support a public information campaign to promote the potential health benefits of Mindful meditation

7. NICE (National Institute for Health and Clinical Excellence approved Mindfulness Cognitive Based Therapy for the management of depression (2004)and is available on the NHS.

8. Studies and surveys at the Oxford Mindfulness Centre confirmed practicing Mindfulness can produce measurable improvements of up to 20% in anxiety disorders.

9. Studies at Harvard medical school show that EFT can decrease blood flow to the amygdala (retilian brain) releasing endorphins the body's natural feel good hormones and increases GABA which is a neuro transmitter that calms the nerves and balances brain activity.

10.Reviews and meta-analysis of EFT demonstrates that it is an evidence based practice  and that its efficacy for anxiety, depression, phobias and PTSD is well established.

Clinical EFT improves multiple physiological markers of health -  Bach et al (2019) Journal of Evidence-based Integrated Medicine