Sound Healing for Stress Management in Corporate Settings: A Harmonious Solution

In the bustling world of corporate environments, stress is a constant companion for employees. The pressure to meet deadlines, achieve targets, and navigate daily challenges can take a toll on mental and physical well-being. Enter Sound Healing for Stress Management, an innovative approach that harnesses the power of soothing sounds to alleviate stress and create a harmonious workplace.

Understanding the Impact of Stress in Corporate Life

The corporate world often demands long hours, high expectations, and constant adaptability. Unsurprisingly, this can lead to elevated stress levels among employees. Work-related stress is a significant concern, as it can result in burnout, decreased productivity, and even physical health issues. To combat this, forward-thinking companies are turning to alternative wellness approaches, and sound healing has emerged as a powerful tool for stress reduction.

The Healing Harmony of Sound

Sound healing is an ancient practice that utilizes resonant frequencies and vibrations to induce relaxation and promote overall well-being. Through the use of instruments like crystal singing bowls, gongs, and tuning forks, sound healers create soothing auditory landscapes that guide listeners into a state of tranquility. These gentle vibrations penetrate deep into the body, relieving tension, and soothing frazzled nerves.

Sound Healing as a Stress Management Solution

The incorporation of sound healing into corporate settings offers a holistic approach to stress management. This practice provides employees with a safe and rejuvenating space to unwind, recalibrate, and release accumulated stress. Here's how sound healing works its magic:

1. Reduces Cortisol Levels

Cortisol, commonly known as the stress hormone, is released in response to stressors. Elevated cortisol levels can lead to chronic stress. Sound healing sessions trigger the relaxation response, reducing cortisol levels and promoting a sense of calm.

2. Enhances Mindfulness and Focus

Sound healing encourages mindfulness—a state of present moment awareness. This heightened mindfulness translates into improved focus and concentration, allowing employees to tackle tasks with clarity and efficiency.

3. Promotes Relaxation and Emotional Well-Being

The soothing sounds of sound healing sessions create a serene atmosphere, fostering emotional balance and relaxation. This can help employees manage emotional stressors and maintain a positive outlook.

4. Fosters Positive Work Relationships

Group sound healing sessions provide a shared experience for employees, fostering a sense of unity and promoting positive interactions among team members. This can significantly contribute to a more harmonious work environment.

5. Sound healing changes brain wave states

It allows the receivers brain to move from busy doing to relaxed and in this place we can heal from sickness & injury & regenerate cells.

6. Sound Healing makes you feel good

Sound triggers the release of endorphins, oxytocin & dopamine feel good hormones & neurotransmitters that help brighten the receivers outlook

7. Lazy Meditation

Sound healing hasimilar effect on the body & mind as meditation with minimal effort from the receiver.

Integrating Sound Healing into Corporate Wellness Programs

Ready to introduce the healing power of sound to your corporate wellness program? Here's how to get started:

1. Partner with Certified Sound Healers

Collaborate with certified sound healers to design effective and tailored sound healing sessions for your employees.

2. Offer Regular Sessions

Incorporate scheduled sound healing sessions into your wellness program calendar to provide employees with consistent stress relief opportunities.

3. Educate Employees

Host workshops or informational sessions to familiarize employees with the concept and benefits of sound healing.

4. Measure and Adapt

Monitor changes in employee stress levels, engagement, and overall well-being to fine-tune your sound healing offerings.

Conclusion: A Sound Future

In the quest for employee well-being and productivity, the integration of sound healing into corporate settings is a harmonious solution. By addressing the root causes of stress through the gentle power of sound, businesses can create a nurturing environment where employees thrive mentally, emotionally, and physically.

Elevate your corporate wellness program with the transformative benefits of sound healing. Contact us to explore how this ancient practice can revolutionize stress management and well-being in your workplace.

How Sound Healing can positively impact the work place

How Sound Healing can positively impact the work place

And why your team will want to incorporate a regular wellbeing in the workplace practise

When I retrained in 2020 to become a certified sound healer it was with my own mental wellbeing in mind that I pursued this new course. I knew that sound healing had been the only practise that I had experienced that could help my busy brain, anxiety & stress. Once I qualified and started sharing sound with the world I was pleasantly surprised to hear the results my clients had, pain relief, support for depression, improved sleep, greater creativity & the list goes on. When I spoke with my clients further I noticed there were an increasing number of people who work in the corporate world seeking sound healing to help them manage their stress levels & to have some quality downtime.

I decided to do some research into the corporate world to see how employees mental health is, especially post covid and the lockdowns and in my quest to find statistics on workplace wellbeing the results blew my mind. I share some of the data with you in this blog post, as well as feedback from my corporate clients & it feels unless we take action very soon we will have a huge mental health crisis on our hands. Workloads are bigger, deadlines are shorter and despite having technology & automations on ourside, people are still working harder than ever but, to what effect?

The screenshots & data I share in this blog are from Champion Health.They have a brilliant article explaining their findings from extensive research of UK employees in a corporate working setting. I recommend checking them out as they may be able to support your company.

Wellbeing in the workplace

Many forward thinking companies such as Google, Amazon and octopus Energy have actively taken steps to support their staffs wellbeing from within the workplace by introducing services such as massage, yoga, meditation, breathwork and sound healing. Overall, staff have reported feeling:

• Calmer

• More peaceful

• Supported by their company

• Less stressed

• Able to focus on their workload

• They’re more loyal to their company and likely to stay in that role because the benefits are so high.

With stress, depression, financial difficulties, muscular skeletal issues and insomnia being reported to be real concerns for people. Adding Sound healing to your workplaces well-being strategy will reduce your teams stress, anxiety, pain & time off work. 

Since the covid 19 lockdowns reports of mental health issues and increased. Let’s look at some statistics to better understand how employees are feeling generally at the moment. 

www.championshealth.co.uk

www.championshealth.co.uk

Stress 

76% of our professionals are experiencing moderate to high levels of stress - a percentage increase of 13% compared to data from 2022.

Taking into account that stress comes from various sources and that stress can effect individuals differently. 
35% of employees report that the stress they experience at work is having a negative impact on them.

That’s over ⅓ of the workforce feeling the negative effects of stress. It is well known that those under high levels of stress are more likely to:

• Get sick

• Take days off sick

• Struggle to keep up with deadlines and workload

And in turn that could negatively impact the rest of the team. And returning to the previous figure of 67% of the professionals feeling stressed - due to various reasons - that’s ¾ of the workforce potentially unable to work to their full potential as they’re unable to manage their stress load. 

Anxiety and depression

Our data reveals that 60% of employees feel anxious and 56% are experiencing symptoms of depression.

Musculoskeletal (MSK) pain

41% of employees are currently experiencing MSK pain. In the UK alone, 7.3 million working days were lost due to work-related musculoskeletal disorders in 2022.

That is a lot of time off work. Be that for recouperarion or appointments. Staff are needing time off work for support with their body. Sitting at computers for long periods in chairs is known to not be good for our body. Making small changes around the office like:

• Standing desks 

• Physical activities 

• Regular breaks from the computer 

Finances 

Financial pressure is affecting 37% of individuals.

This makes financial pressure the leading external cause of employee stress, ahead of relationships (32%) and parenting (29%).

Without giving everyone a pay rise, another way to support financial pressures is to offer things that will be of value to the team that they may not be able to afford to do outside of work. Like Sound Healing, Yoga, Meditation. If time and money make it difficult for staff to access these services doing them at work could really help 

Supporting mental health is vital because left untreated anxiety and depression can get worse. Implementing support for mental wellbeing can be the difference between confident, motivated, driven employees and vacant, preoccupied or needy staff.

Take action now, not when things get bad. Prevention is better than cure.

Why should your company implement well-being in the workplace?

If you’re thinking ‘how would this look for my company?’ Or ‘Are my staff stressed?’ Or ‘what is workplace wellbeing programs?’ Then the following lists should help you in your decision. Imagine dedicating around an hour per week to a group activity which, will help

• Boost team morale

• Improve productivity

• Increase energy levels 

• Enhance the collective mood 

• Boost sales

It’s a well known fact that when staff are happier and less stressed they work better. Creativity flows through them, less mistakes are made and work is completed at higher standards. 

What workplace activities should I chose? 

There are factors to consider such as:

• Team size

• Their abilities (some physical exercises may not be suitable)

• Their interests 

• The space you have available 

• The time of day you can assign to these activities 

• How regularly you can commit

What types of activities are good for wellbeing in the workplace? 

• Sound healing 

• Meditation 

• Yoga Nidra (yogic sleep)

• Breathwork

• Tai chi / qi go

• Yoga

• Pilates 

• Dance

• Somatics

• Journaling 

• Mindfulness 

• Colouring / art therapy 

• Massage 

• Singing 

• Walks in nature

Things to consider before you book 

• Being mindful of religions (some religions might not approve of yoga and meditation)

•  belief systems (vegans might not appreciate puppy yoga) 

• Health conditions

• Limiting screen time and sitting at a desk. 

Lastly it should be fun and optional. Something for the team to look forward to and enjoy. Something that makes your company forward thinking with your employees well-being a top priority, leading to staff retention and lots of eager new staff applicants. 

Summary 

Some practises such as sound healing can have fantastic effects on the overall teams morale. Not all the team need to participate for the whole team to benefit. The improved mood and focus is almost contagious. 

Remember, It isn’t a one and done. You will need to regularly practice these well-being exercises. Most types will compliment the other so you could do a few different sessions throughout the month. I recommend a minimum of monthly sessions, weekly or fortnightly are better if your budget & time  permits. Your team will thank you and long term it will be more lucrative for you. 

Work with me

I offer online & face to face Sound Healing, Meditation & Yoga Nidra sessions for workplaces. Download our corporate sound healing and wellness in the workplace brochure to find out more & to book your next session.

Check out our other blogs about Sound healing int he workplace

What are the contraindications of Sound Healing?

(KON-truh-IN-dih-KAY-shun)

Anything (including a symptom or medical condition) that is a reason for a person to not receive a particular treatment or procedure because it may be harmful. ~www.cancer.gov

What You Should Know

Sound healing has been practised for centuries across cultures, providing a safe and effective way to enhance wellbeing. While it is a non-invasive and gentle therapy, there are instances where you may need to consult your practitioner or health adviser before participating. Understanding these contraindications ensures that you receive the maximum benefit from the experience while keeping your health and safety a priority.

How Sound Healing Works
Sound healing therapy involves using various instruments, each tuned to specific frequencies, to create healing vibrations. These vibrations resonate with your body, impacting 100% of your cells and offering the same benefits as meditation, such as relaxation, stress relief, and emotional release. For more information on how sound healing works, be sure to check out our other blog .

Key Contraindications for Sound Healing & Energy Work

1. Pregnancy – 1st and 3rd Trimester

Sound healing offers numerous benefits for expectant mothers, but special precautions should be taken during the first and third trimesters.

• Sound Amplification: Sound travels faster through liquid, meaning that the baby will experience an amplified version of the sound. This heightened exposure could overstimulate the baby or damage their hearing.

• Hormonal Impact: Sound healing triggers the release of oxytocin, a hormone involved in bonding, love, and labour. While oxytocin release is usually beneficial, in pregnant women, particularly in the later stages, it could potentially stimulate early labour.

• Physical Release: Sound healing can prompt the body to "release" stored tensions, which could, in rare cases, lead to early labour or miscarriage during these sensitive periods.

If you're pregnant and still wish to attend, discuss any concerns with your practitioner and consider modifications like sitting or lying further away from the instruments to reduce the intensity of the vibrations.

2. Heart Conditions

If you have a history of heart conditions or have a pacemaker, it's essential to consult your healthcare provider before attending a sound healing session, especially one that involves strong vibrations, such as a gong bath. These vibrations could affect the pacemaker or create discomfort for those with certain heart issues.

3. Metal Plates or Implants

Although sound healing is generally safe, some uncertainty exists about its effect on individuals with metal implants like pins or plates. While the research is inconclusive, it’s wise to speak with a medical professional beforehand. Notify your sound therapist so they can make necessary accommodations to ensure your comfort and safety during the session.

4. Mental Health Conditions

Sound healing can be incredibly beneficial for mental health, helping to release emotional blockages and promote relaxation. However, those with mental health concerns should speak with their practitioner in advance. Sound healing often triggers emotional releases, which can bring up intense feelings. A skilled practitioner will create a safe and supportive environment, allowing you to explore and process these emotions at your own pace.

5. Sound Sensitivity or Highly Sensitive Individuals

If you are particularly sensitive to sound, it's recommended that you sit further away from the instruments or ask that the sound not be directed at you. Communicate your preferences to the practitioner, who can tailor the session to minimise discomfort and still provide a beneficial experience.

6. Hearing Impaired or Deaf Individuals

People who are hearing impaired or deaf can still benefit from sound healing. While they may not hear the sounds, they will experience the healing vibrations through their bodies. It is suggested that hearing-impaired individuals sit closer to the instruments to feel the full effect of the sound waves.

Safety Tips and Final Considerations

• Communicate with Your Practitioner: Whether you're pregnant, have a heart condition, or are sensitive to sound, always inform your practitioner of your condition beforehand. This allows them to modify the session to suit your needs.

• Speak to Your Doctor: For conditions like heart issues or metal implants, it's wise to get the green light from a healthcare provider before attending a sound bath or therapy session.

• Personal Comfort: Ultimately, you know your body best. If at any point you feel uncomfortable during a session, it's okay to stop, take a break, or ask for adjustments.

Sound healing can be a deeply restorative practice when approached with mindfulness and care. By considering these contraindications and taking the appropriate precautions, you can safely enjoy the calming, therapeutic benefits of this ancient practice.

Quarantine Wellness

Guest Post - Mental health wellness tips for people in quarantine

Staying home for long periods of time, the change in routine and relationship dynamics can have a stressful effect on even the calmest of people. The brilliant Sarah from Balanced State shares with us her top tips for keeping sane during the quarantine.

On March 16th everything changed. The basic freedoms we have grown up with, to decide when we can go outside, go to the shops, where we can exercise, even down to what food and drink are available to us to buy, was removed. Covid-19 had arrived in the UK and we had to respond. Immediately, the UK Government announced that social distancing would be applicable to everyone, regardless of whether you were experiencing Covid-19 symptoms and other illnesses.

Consequently, we find ourselves, as part of a global community, in quarantine, staying in our homes all day, every day for the foreseeable future, allowed out for only four specific reasons, (exercise, work - but only if you can’t work from home, shopping for essentials or collecting prescription) unless we’re an essential key worker - which many of us are not. We’re having to adapt to our ‘new normal’, likely taking it day by day.

This is unlike anything many of us will have experienced before and can leave us feeling confused, frightened, anxious or overwhelmed. A lot of us will be working from home, missing our daily social interactions with colleagues, the bus driver, the barista or even ‘joe public’. The human brain is conditioned to worry about the unknown, so if you can, by refocusing on things you can control and make changes and adaptations to what you can’t control you are taking positive steps to safeguard your mental health. Below is a list of some tips that you can implement to try and help you and your family and friends get through this surreal of times. Some may be more useful than others, which is fine. We’re all trying to find our feet and work out what is going to help us manage this time.

1. Stick to a routine

   Go to sleep and wake up at a reasonable time, write a schedule that is varied and includes time for work as well as self-care.

2. Dress for the social life you want, not the social life you have

   Get showered and dressed in comfortable clothes, wash your face, brush your teeth. Take the time for a bath, or even a facial if you can. Wearing bright colours can really enhance our moods.

3. Get out at least once a day, for at least thirty minutes

   The sun has started to make an appearance again but if you are concerned about contact, try first thing in the morning or later in the evening and less travelled roads. If you are high risk or living with those who are high risk, open the windows and blast the fan. It is amazing how much fresh air can do for spirits.

4. Find some time to move each day, again daily for at least thirty minutes

   If you don’t feel comfortable going outside, there are many YouTube videos that offer free movement classes and if all else fails, turn on the music and have a dance party to release those happy hormones.

5. Reach out to others

   There are so many ways to communicate with technology, Zoom, FaceTime, Skype, old fashioned phone calls and texting. Everyone is in this together so you can connect with other people to seek and provide mutual support. Don’t forget to do this for your children as well. Set up virtual playdates with friends daily via FaceTime, Facebook Messenger for kids, WhatsApp, Zoom etc - your children miss their friends too.

6. Stay hydrated and eat well

   Stress and eating often don’t mix well and we find ourselves overindulging, forgetting to eat and/or avoiding food. Drink plenty of water, eat some good and nutritious foods. If you can challenge yourself to learn how to cook something new. Get experimenting in the kitchen.

7. Develop a self-care toolkit

   This will look different for everyone. A lot of successful self-care strategies involve a sensory component (seven senses: touch, taste, sight, hearing, smell, vestibular (movement) and proprioceptive (comforting pressure). An idea for each: a soft blanket or stuff animal, hot chocolate drink, photos of happy memories eg holidays or parties and friends, favourite music, lavender oil, a rocking chair, a weighted blanket. A journal, much-loved book, or colouring book is wonderful to take you away from reality, bubbles to blow or blowing watercolour on paper through a straw are visually appealing as well as work on the controlled breath. Chewing gum, fizzy drinks, ice lollies or ice packs are good for anxiety regulation. For children, it is great to help them create a self-regulation comfort box (eg shoebox they can decorate) that they can use when overwhelmed. Getting your children to make their own boxes will make them feel involved and in control of a situation that is so out of their control. They are also more likely to help the child if the contents have been chosen by them.

8. Spend extra time playing with children

   Children will rarely communicate how they are feeling but will often make a bid for attention and communication through play. Don’t be surprised to see therapeutic themes of illness, doctor visits and isolation in your gameplay. Understand that play is cathartic and helps children to process their world and problem solve and there’s a lot they are seeing and experiencing in the now.

9. Give everyone the benefit of the doubt and a wide berth

   Cabin fever is likely to set in after a time which can make us irritable and bring out the worst in us. We all have moments when we are not at our best in ‘normal’ times, so imagine the extra stress on us in the current situation. Try to remember to take a breath and practise controlled breathing in times of arguments or potential arguments. Leave the room if needed. Give the benefit of the doubt where appropriate and not hold grudges or continue disagreements. We are all trying our best.

1. Everyone to have their private space

   Space is so important and it may not be a lot where you are but if possible, try and create a separate space for work and for relaxation. For children, help them identify a place where they can go to relax when feeling stressed. Make the space cosy with blankets, pillows, cushions and beanbags. It is good to know that even when we are on top of each other, we have our own special place to go to be alone. Let others know that it is your private space so when you are there you aren’t to be disturbed.

2. Expect behavioural issues in children and respond appropriately

   We are all struggling with disruption in routine. Many adults and children rely on and respond well to routines to make them feel safe and prepared. Anxiety, fears, nightmares, meltdowns and difficulty sleeping, or separation anxiety will increase, with children testing the boundaries and meltdowns. Do not introduce major behavioural plans or consequences currently - hold stable and focus on emotional connection.

3. Focus on safety and attachment

   We are going to be living for a bit with unprecedented demand for meeting all work deadlines, home-schooling children, running a sterile household and making a whole lot of entertainment in confinement. we can get wrapped up in meeting expectations in all domains but we must remember that these are scary and unpredictable times for children. Focus on strengthening the connection through time spent following their lead, through physical touch, play, therapeutic books and via verbal reassurances that you will be there for them in this time.

4. Lower expectations and practice radical self-acceptance

   We are doing too many things at this moment under fear and stress which may result in mistakes. This is OK. Practice “radical self-acceptance: accept everything about yourself, your current situation and your life, without question, blame or pushback. You cannot fail at this as there is no precedent or map to follow. We are doing all we can do - our best.

5. Limit social media and Covid conversation, especially around children

   We are in a time of social media and 24/7 news coming at us from all angles that we can feel completely overwhelmed with it all. What we hear in the morning, may very well have changed by the afternoon. Who even knows what to believe anymore? If you are going to follow the news find a couple of trusted sources you can check a couple of times a day at set times for a limited amount of time eg 15 minutes tops, 2-3 times daily. Keep news and alarming conversations out of earshot of children - they see and hear everything and can become very frightened by what they hear.

6. Notice the good in the world, the helpers

   Try to focus on the good. There are loads of community groups emerging to provide practical support, stories of people donating and supporting each other in the smallest of ways but with the biggest of impacts. You can support restaurants, offer to grocery shop or collect prescriptions, dog walk and/or check-in with vulnerable neighbours. By helping others we can help ourselves regain some agency when things seem out of control. Counterbalance the heavy negative news with the positive hopeful news, because it is out there.

7. Find something you can control and control it

   At a time of uncertainty and feeling overwhelmed you can help yourself by finding something in your life to control, no matter how small that something is. It might be to reorganise your bookshelf, clear out your wardrobe, rearrange your furniture, clean your cupboards or tidy the toy box, with the help of your children! Having some control over things will help to anchor and ground you when the bigger things around us are chaotic.

8. Find a long-term project to focus on

   We have been given the gift of time so how will you choose to spend it? You may have always wanted to learn that guitar that has been in the corner of your bedroom for the past 5 years or attempt the 300 piece jigsaw from last Christmas, learn to draw, read the Harry Potter series, or binge-watch an 8 series TV show. Now can be that time to find something to keep you busy, distracted and engaged to take breaks from what is going on in the outside world.

9. Engage in repetitive movements and left-right movements

   Research has shown that repetitive movement (knitting, colouring, painting, clay sculpting, jump roping etc) especially left-right movement (running, drumming, skating, hopping) can be effective at self-soothing and maintaining self-regulation in moments of distress.

10. Express yourself

    Our emotional brain is very receptive to the creative arts and it is a direct portal for the release of feelings. Find something that is creative (sculpting, drawing, dancing, music, singing, playing) and really go for it. See if you feel that sense of relief. This is also a very effective way of helping children to emote and communicate as well and can be fun for all the household to take part in as a group activity.

11. Find lightness and humour in every day

    I admit, there is a lot to be worried about now. But it doesn’t have to all be darkness. Humour and fun still exist and a great way to give Covid-19 the 2-finger salute! Find something that makes you smile or laugh each day: YouTube is a veritable feast of funny videos and creative videos and WhatsApp seems to forever be pinging with memes and gifts designed to make us laugh. Streaming services are showing more films and comedy stand-up shows to lift our spirits. We’re still allowed to laugh every day if we choose to.

12. “Chunking” and “worry time”

    We have no precedent for this, so many of us will feel like we are making it up as we go along. We don’t know what this will look like in 1 day, 1 week or 1 month from now as changes are happening daily. By ‘chunking’ we can help to manage our anxiety around overwhelming issues. Focus on whatever bite-sized piece of a challenge feels manageable - that maybe 5 minutes a day, or even a week at a time. You will know what feels doable. Take one chunk at a time and move through stress in pieces. If you’re finding yourself worrying throughout the day allocate yourself a set amount of ‘worry time’ in which you allow your mind to wander and worry if that is what it chooses to do but have a limit, knowing that after say 30 minutes or 1 hour, that worry time is over and you will move on with your day.

13. This too shall pass

    Even if it doesn’t feel like it, this time will pass and quarantine will end. Take the time to remind yourself and those around you, it isn’t forever. There will come a time when we will return to feeling free, safe and busy, anticipating and connected to the days and weeks ahead. Dare I say, looking forward to the future again.

14. Reflect on a lesson

    This time of Covid-19 will likely seem sad, frightening, possibly even avoidable. At a time of trauma, a key feature to help someone work through it is to help them find their agency, what potential positive outcomes can they affect? What meaning and growth can come out of destruction? Whether something big or small, is there a lesson we can each take from this crisis? Is there anything we need or want to change in ourselves? Our home? Our work? Our communities?

15. Reach out for help

    If you have a therapist or psychiatrist, they are still available to you just at a distance. Continue with your medications and therapy sessions as best you can. If you realise you are having difficulty coping for the first time, seek help. Mental health services are doing their best to adapt and respond to the changing needs of society. Teachers and related service providers will try to help, especially for those parents who are having to suddenly be the entire treatment team to their SEN children. Reach out to fellow homeschoolers, parents and neighbours to feel connected.

16. Remember, you are not alone

    We are all experiencing this ‘new normal’. There is no ‘right’ or ‘wrong’. If you don’t want to, then don’t write your autobiography or learn 3 new languages. You’re not in competition with anyone else. There is help and support available to you. Even though we are physically distant we are virtually connected.

    About Sarah:

    Having experienced her own struggles in life, Sarah retrained and is a qualified integrative counsellor (MNCS) Acc based in South West London. She works with her clients face to face, via Zoom and/or over the telephone, to achieve their professional or personal goals in a collaborative, confidential, safe and empathetic space. Sarah creates a space where clients can talk freely as she actively listens to what is concerning you in life. As an integrative counsellor, she draws on a variety of methods to bring awareness and understanding to your thoughts, feelings and emotions, working towards acceptance and a healthier sense of well-being.

    Issues clients being include but are not exclusive to, stress and anxiety, depression, grief and loss, relationship issues, goal achievement, anger, self-defeating behaviours, physical, domestic, psychological abuse and guilt and shame. Sessions can be a one-off, short or long term. Whatever it takes to get you to the point you wish to be.

    If you feel you may benefit from having an objective, non-judgemental ear to get clarity and make real-life progress then please contact Sarah for further information here.

Maternal Mental Health Week

Maternal Mental Health Week & Postnatal Depression

Advice for families living with PND

Mental health is as important to take care of as our physical health. Maternal Mental Health week draws attention to all of the ways parents may be feeling during & after pregnancy including anxiety, post-traumatic stress disorder, obsessive compulsive disorder, psychosis, eating disorders & depression.

You may have heard of Post Natal Depression. This is more than the ‘baby blues’. It as well as the aforementioned conditions are something that no mother or family should suffer through alone. There is a lot of help available.

Below are some suggestions.

If you are living with any of these conditions just know that you are not alone. There is nothing wrong with you. You are not broken or doing anything wrong. You are stronger than you think and you can get through this.

Self Care

When you are busy caring for a newborn baby and recovering from this massive transition in life & your body it is important to make time for yourself each and every day.

• Drink plenty of water throughout the day. Start your day with a large glass of water.

• Practise big belly breathing. Focus on your breath for a moment. Deepen the in-breath and slow the out-breath. Breathwork is a brilliant way to calm your nervous system, relax and energise your body.

• Movement - move your body daily, that could be through exercise, stretching, walking or dancing. This will help to release feel-good endorphins in your body. Moving your body is a great way to get out of your head and be present.

• Get out of your house daily to get fresh air. There is real therapy in nature. If you can, go to a park or woodlands, somewhere near trees.

• Spend less time on technology, especially social media or forums with other parents where you may compare yourself to others.

• Think of something every day that makes you feel good, it can be a memory, something you are looking forward to or something you are grateful for that has happened in your day.

• Practising mantras and positive affirmations [examples below]

• Journalling, this can be a really great way to get things off your chest.

• Eat the rainbow - try and consume a varied diet without processed foods, caffeine or refined sugars. Look after your gut. Your gut creates 90% of your body’s serotonin, a happy hormone.

• Get as much sleep as possible.

• Sing out loud & proud. Singing is brilliant for depression & there are many choirs for parents. You don’t need to sound like Charlotte Church to sing publically.

• Surround yourself with good music to raise your vibrations.

• Do more of what you love, that lights you up and makes you feel like you.

• Create vision boards and be realistic about what you can achieve each day.

• Try meditation & mindfulness.

• If you are woo woo perhaps try keeping some crystals with you.

Things you can do with your baby

• Skin to skin time which you can get through hugs and baby massage are brilliant for increasing Oxytocin & Serotonin for both you and baby. It also helps with the bonding process.

• Carry your baby in your arms, a sling or carrier - this helps with changes in your hormones by lowering cortisol [the stress hormone] and increases oxytocin [the feel-good love hormone]. Having an understanding your biology can help you, see The Sling Consultancy for more information. Baby carrying also reduces crying in your baby which in turn can reduce anxiety & stress levels.

You are not alone

According to Tommys more than 1 in 10 mothers get Post Natal Depression. This can also affect fathers, adoptive parents & those that have previously miscarried or suffered baby loss.

Reach out to friends & family for help or services like the Samaritans.

There may be local support groups for you to join.

Talk about how you are feeling and be sure to take time out for yourself.

Our message to you

• Don’t be ashamed. This isn’t anyone’s fault.

• Do what you can, don’t put too much pressure on yourself [especially during lockdown]. Try not to compare yourself to others or worry about expectations.

• You don’t need to have everything under control to be a ‘good’ mum.

• Don’t be so hard on yourself, everyone is winging it, some are just good at appearing like they have their sh!t together.

• No baby comes with an instruction manual so do not feel as though you are a failure.

• Tomorrow is a new day.

• This too shall pass.

Positive affirmations & mantras to try

• I am enough

• I love myself & my baby

• I am an amazing mum, even as I work hard to be a better one

• Not loving every moment of being a parent does not mean you don’t love being a mother.

• I am all that my little angel needs

• No one can be a better mother for my children than I can

• Trust your instincts you are the best mum your baby can have.

The advice and suggestions in this blog are from a collective of mothers, health care professionals and Baby Massage & Yoga specialists in the Blossom & Berry network.

Have you lived through any of these mental health conditions?

What helped you through it? Share your top tips with us and help another family <3