Slow Down, Recharge and Grow
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The Resource
Newsletter
Special Edition: Navigating Midlife Transitions
Embrace the Season with Warmth and Wellness: Winter Wellbeing for Midlife Transition
As the frosty embrace of winter settles in, this newsletter is dedicated to all individuals navigating midlife.
Just as winter invites us to slow down and savour moments of rest and reflection, the midlife stage can be a transformative period of recalibration and self-discovery. It's a time to assess what truly matters, let go of what no longer serves us, and nourish our inner selves with care and compassion. Embracing this new phase of life allows us to rest, nurture, and flourish, surrounded by the warmth and support of those we hold dear.
Winter offers a unique opportunity to embrace the slower pace, find warmth in cosy rituals, and renew our connection to ourselves. In this special winter edition, we'll explore ways to maintain your physical, emotional, and mental health during the colder months. From comforting self-care routines and compelling information to mindful somatic practices that keep your body active and resilient, this newsletter is here to guide and inspire you.
As always, your feedback and suggestions are welcome. We're here to support you on your journey to thriving health and happiness.
Wishing you a cosy and rejuvenating winter,
Blanca.
Wellbeing Tips & Upcoming events
The Resource of the month.
Abhyanga Practice: Nourishing Self-Massage for Winter Wellbeing
Abhyanga is a traditional Ayurvedic self-massage technique using warm oil to promote health and wellbeing. During winter, this practice helps balance the doshas (energy patterns in your body), particularly Vata and Kapha, by providing warmth and hydration to the body.
Benefits of Abhyanga During Winter
Promotes Circulation
Hydrates the Skin
Calms the Nervous System
Improves Sleep
Supports Detoxification by stimulating lymphatic drainage
Enhances Flexibility, relieving muscle tension and joint stiffness
Boosts Immunity
Steps for Abhyanga Practice
1. Choose Your Oil: Use warm organic sesame oil or another warming oil (coconut or almond oil)
2. Warm the Oil: Heat the oil slightly by placing the oil bottle in a hot cup of water until it is comfortably warm to the touch.
3. Prepare Your Space: Find a warm, quiet, and comfortable space. Lay down a towel to catch any excess oil.
4. Apply the Oil: Begin by applying the warm oil to your entire body, starting from the head and working your way down to the feet.
5. Massage the Scalp: Use your fingertips to gently massage the oil into your scalp in circular motions.
6. Massage the Face and Neck: Use gentle, upward strokes on your face and neck.
7. Massage the Limbs: Use long, firm strokes on your limbs (arms and legs) and circular motions on the joints (elbows, knees).
8. Massage the Torso: Use circular motions on the chest and abdomen, and long strokes on the sides and back.
9. Focus on the Feet: Pay special attention to your feet, massaging each toe and the soles with care.
10. Allow the Oil to Absorb: Let the oil sit on your skin for at least 15-20 minutes to fully absorb and penetrate.
11. Take a Warm Shower: After the oil has absorbed, take a warm shower to rinse off the excess oil. Avoid using harsh soaps to retain the benefits of the oil.
Wellbeing -The book of the month
The Menopause Brain
Lisa Mosconi's "The Menopause Brain" provides a compelling exploration of how menopause influences brain health, focusing on the significant impact of hormonal changes, particularly the decline in estrogen. As a neuroscientist, Mosconi elucidates how estrogen affects cognitive functions like memory, mood regulation, and overall brain vitality. Her book offers a clear and accessible explanation of the biological mechanisms behind these changes, empowering readers with knowledge to navigate this transformative phase of life.
What makes "The Menopause Brain" particularly valuable is its emphasis on proactive strategies for maintaining cognitive health. Mosconi not only discusses the risks associated with menopause-related brain changes but also advocates for lifestyle adjustments and personalised healthcare approaches. This approach equips readers with practical tools to support brain resilience and optimise wellbeing during and after menopause.
If you want to know more about Dr Mosconi’s work, here couple of links:
Midlife Uncovered: The Dust Bunnies You Didn't Know You Swept Under the Rug!
The Midlife Resurfacing Phenomenon
During midlife, past unprocessed trauma may resurface due to hormonal changes, significant life transitions, increased self-reflection, physical health changes, and fewer distractions from earlier responsibilities. This deeper introspection can bring unresolved issues to the forefront, making midlife a pivotal opportunity for growth and resilience.
The Somatic Experiencing Perspective
Somatic Experiencing (SE), developed by Dr. Peter Levine, focuses on the body's natural ability to heal from trauma and stress by understanding and working with physiological responses. SE helps reduce stress through:
Awareness and Presence: Stay present by focusing on bodily sensations.
Discharge of Stress Energy: Release pent-up stress energy through guided exercises.
Resource Building: Develop internal and external resources for safety and grounding.
Nervous System Regulation: Balance the autonomic nervous system.
Incorporating Somatic Practices into your self-care routine can reduce stress and promote holistic healing, enhancing resilience and well-being.
Curious to Learn More?
Check out my latest article,
Unlocking the Hormonal Dance: How Stress Lowers Estrogen Levels.
Discover how stress impacts hormonal balance, effective somatic strategies, the importance of safety and soothing, practical tips for wellbeing, and valuable resources including book recommendations and podcasts.
For more information on somatic therapy or to schedule a free 15-minute introductory call, visit my website at www.blancaramos.com.
Draw the Line: Embracing the Superpower of Saying NO!
Prioritising your emotional wellbeing is crucial, and one way to do this is by learning to say NO when needed. By setting boundaries and avoiding overcommitting, you can prevent emotional exhaustion and genuinely show up as your best self in relationships.
Now, let's address a fascinating perspective: could my difficulty in saying no be a protective mechanism? This brings us to the concept of "Fawning."
"Fawning" is a term used in the context of trauma response theory developed by therapist Pete Walker. It is one of the four trauma responses, along with Fight, Flight, and Freeze. Fawning occurs when someone instinctively appeases or pleases others in response to perceived threats or stressors. Sadly, this often leads to a loss of personal boundaries and a distorted sense of connection.
Fawning can hinder the establishment and maintenance of healthy boundaries. Those who struggle with fawning find it challenging to assert themselves and tend to prioritise avoiding conflict and seeking approval from others. As a result, their boundaries may be easily crossed.
If you find it incredibly difficult to say no and set boundaries, it's possible that your nervous system is at play here.
Want to Dive Deeper
Explore my latest article,
Fawn No More: Breaking Free from the People-Pleasing Trap and Reclaiming Your Boundaries.
Free Workshop for Health Professionals
As health professionals, we understand the challenges inherent in our practice, from managing clients' intense emotions to navigating heavy workloads and maintaining crucial boundaries. These demands can often lead to burnout and vicarious trauma if not managed effectively.
To support you in maintaining your well-being, I am pleased to announce a special free workshop tailored for health professionals on November 2024.
During this workshop, we will delve into theoretical frameworks of somatic therapy, neuroscience, and polyvagal theory. Together, we will explore tools to stay grounded, recognise early stress signs, and foster effective self-care practices. You will also learn invaluable team strategies to navigate emotionally challenging times and prevent burnout.
Express your interest and register! Once we reach our goal number, we're all set to proceed!
Date: 9th November 2024
Time 3pm to 5:00 pm
Cost: Free
Location: Good Health Group Clinic. Brighton East, VIC.
Every newsletter we draw inspiration from poets, artists, and philosophers who remind us of life's profound priorities. Here's a favourite quote especially for you from the talented Spiritual Life Coach A.P. Bastian - @apbastian
You don’t need another reminder to work hard.
What you need to remember now is to work gently and embrace pleasure daily.
Don’t keep overworking because it’s what you once had to do in order to survive, because it’s what others keep telling you to do, or as if you have something to prove.
Not everyone has been shaped by life into a warrior like you.
Work gently and embrace pleasure daily.
Let this be your new motto now.
Build it into a lifestyle. Pledge allegiance to it.
Write it in honey and lick it off your well-rested body.
Taste how good it feels against your soulskin.
Like the peaceful silence of a dark, starry sky on a warm summer night.
Don’t work hard. Work gently and remember more often than not, that pleasure too, is your birthright.
@apbastian
Treat yourself with kindness and care; you deserve healing, love, and belonging.
Blanca