Think of personal growth like caring for a houseplant. It doesn’t thrive on its own – it needs the right conditions: sunlight, water, attention. You’re the same. Growth doesn’t just happen, you have to tend yourself.

Self-care isn’t about perfection or ticking off a long to do list. It’s about checking in with yourself and asking: What do I need right now? What haven’t I had enough of? These simple questions might help:

Did I get enough sleep this week?

Have I moved my body in a way that felt good?

• Did I drink enough water and eat food that nourished me?
• Have I taken a break – just for me and no-one else – even for 10 minutes?
• Have I shared how I’m feeling (happy or sad), either with someone I trust or by writing it down?
• Have I done something that made me feel joyful or peaceful?
• Did I say no to something that drained me?

You don’t have to do everything on this list every day – life doesn’t always work like that. Instead, think of it as a prompt, a nudge toward the habit of self-care.

As Oliver Burkeman says in Meditation for Mortals:

“…just do the thing, once, with absolutely no guarantee you’ll ever manage to do it again. But then perhaps you find you do do it again, the next day or a few days later, and maybe again, and again – until before you know it, you’ve developed that most remarkable thing, not a willpower driven system or routine, but an emergent practice…Something you do not solely to become a better sort of person – though it might have that effect to – but because whatever you bring into reality, is worth bringing into reality for itself.” [p13]

That’s what self-care is; a quite, repeated choice to take care of yourself, not just to get somewhere or be someone, but because you matter.

You can’t pour from an empty cup – and you definitely can’t grow from one. When you make self-care a habit, you build the foundation for real, lasting growth.

Need a gentle reminder? Download a printable version of the Self-Care Practice, and stick it somewhere you’ll see or pop it into your journal as a reminder.

You’re worth looking after.

1st April 2025

I want to do something to protect our planet, to try and undo some of the damage I’ve done in my 50+ years here, so I’ve become a business member of 1% For The Planet – a global network with thousands of incredible businesses and environmental organisations working together to support people and the planet. The key condition for membership is agreeing to donate 1% of my annual sales to their environmental partners.

Why? Because I believe the state of our planet is directly linked with our own health and wellbeing; as anthropologist Gregory Bateson said in his 1972 collected essays , “an organism that destroys its environment destroys itself.” 

I’ll be honest, it can be incredibly challenging (financially and mentally!) to do the right thing by this planet of ours, and sometimes I don’t get it right. But the journey is about progress and not perfection.

At home we minimise food waste, food miles and unnecessary plastics with a weekly fruit and veg box. We recycle and compost everything we can, and I try my best to minimise the use of plastics. I try and buy as few ‘new’ clothes as possible, instead making do with what I’ve got or source second hand items from charity shops and online platforms like Vinted. We don’t go on lots of holidays, and rarely abroad, although this year we are flying to New York for my nephews wedding so I need to see what we can do as a couple to make up for this impact….I’ll keep you posted!

This same ethos as applies to my business, and here’s what I’m doing:

Energy Efficiency

• Our household energy comes from Octopus Energy, a 100% green supplier.
• The treatment room is only heated when in use. During colder months, I use a heated blanket (where appropriate) to heat the person, not the room, allowing for a lower thermostat setting.

Responsible Business Travel

• I’m actively working on reducing travel miles between my two locations by better appointment scheduling.
• When I need to travel for training or business meetings, I will prioritise public transport where feasible.

Reducing Waste

• I’m committed to reducing unnecessary consumption and waste.
• I will only buy what I need, when I need it, and reuse or recycle wherever possible.

Sustainable Product Choices

• I strive to purchase only eco-friendly and sustainable products, from companies with a genuine environmental commitment. This includes B-Corp Certification, zero waste closed-loop systems, and the avoidance of plastic / single use plastic.
• All products used in my business are listed in the sections below.

Printed Materials

• My leaflets and business cards are produced in small runs to avoid excess waste. I currently use VistaPrint but will be reassessing my company choice the next time I need to preprint my leaflets and business cards.
• I will only use paper that is recycled, carbon-balanced, or FSC/PEFC Certified as a minimum.
• I will minimise at-home printing.

Treatment Essentials

• Couch Roll: I use Lucart couch roll which is made from recycled beverage cartons
• Linens: I minimise linen use in my treatments and where they are used, I source from companies which focus on sustainable business practices and materials (see above). Any non-sustainable linens will be used for as long as possible and if then donated to animal charities.
• Lotions & Potions: Aside from grapeseed oil I use Neal’s Yard Remedies products. I will ensure my next purchase of grapeseed oil adheres to my sustainable product choices commitment.

Cleaning & Laundry

• I avoid the use of harmful chemicals in cleaning products whenever possible
• I use Dew products (which use electrolysed water) for cleaning and sanitisation, and damp dusting instead of using furniture polish.
• I use Delphis toilet cleaner for the client bathroom.
• I use a laundry detergent from the Fill Refill Co.
• I don’t own a tumble dryer. In winter, I use an air-dryer for efficiency and warmth, and in good weather, I dry linens outside.

Client Bathroom

• I use Who Gives a Crap for toilet rolls and toilet tissue.
• I currently use Method hand soap, but this will be changed to Fill Refill Company products in future.
• Neals Yard Remedies Hand Sanitiser is available in the bathroom and treatment room.

Electronic Equipment

• I used to replace electronic devices every 3-4 years, but now I commit to using them for as long as possible.
• When they reach the end of their lifespan, they will be recycled responsibly.

Help Me!

I’m always looking for ways to do better. If you have ideas or suggestions, I’d love to hear them. Email me at sarah@sarahwoodhousetherapy.co.uk.

Transparency Note: This applies in whole to my treatment room in Elmswell. At the Self Centre I use my own products for treatments, my own linens and provide my own printed materials. While I have no control over any other elements, I do know the staff are committed to being as sustainable as possible, given their operating constraints.

Thursday 13th March, 2025

I won’t make promises, but if you’re dealing with aches, stiffness, or just not moving as easily as you used to, Bowen Therapy might be worth a try.

With no cracking, no pulling, no twisting – and no need to remove clothing – it’s a gentle, hands-on treatment designed to help your body find a better balance. It’s not about forcing change; it’s about giving your body a nudge in the right direction so it can do what it does best – heal and restore itself.

What is Bowen Therapy?

Bowen Therapy is a hands-on treatment using targeted, gentle movements over connective tissue (think muscles, tendons, ligaments, and fascia). The goal? To get to the root cause of your discomfort, ease tension, improve movement, and help you feel more comfortable in your daily life.

So if any of this sounds like what you need, Bowen might be worth a shot!

What Happens in a Bowen Session?

Every session starts with a chat about you – your body, your lifestyle, and what’s been bothering you. (Spoiler alert: The spot that hurts isn’t always the source of the problem!)

I then use small, precise movements over key areas of your body. These moves work on muscles, fascia, and soft tissue, aiming to release tension and improve function. When your body starts to respond, I step back for a minute or two, giving it time to process and adjust; because sometimes, less is more.

Will Bowen Work for You?

As I said, I won’t make any promises, but here’s the thing, Bowen isn’t about an endless cycle of treatments. This means you’ll know within 3-4 sessions if it’s making a difference. If it’s working, great! If not, I won’t waste your time (or money) chasing results that aren’t coming.

How My Clients Use Bowen

A lot of my clients come to Bowen after trying everything else. Many see it as their last hope, many finding it gives them the relief they’ve been searching for.

Most people leave their session feeling looser, lighter, taller and more comfortable. Some feel the difference right away, while for others, it takes a couple of sessions to settle in.

For many, three treatments are all they need to get back to feeling good, and after that I may never see them again. But more are starting to use Bowen as part of their regular self-care routine – helping them stay mobile, active, and doing the things they love.

Common Questions About Bowen Therapy

👉 Do I need to undress? Nope! Bowen is done fully clothed—just wear something loose and comfortable (no jeans or lycra).

👉 How often do I need treatments? Typically, we start with three sessions, spaced a week apart. And for many that’s enough. Some people continue with maintenance sessions every 3-8 weeks, while others just book in when they feel they need it.

👉 Does Bowen hurt? Some areas might feel tender if they’re especially tight, but I always work within your comfort zone. If it’s too much, we back off. And there is never any pulling, cracking or twisting!

👉 How long are the treatments & how much do they cost? Your first session lasts up to an hour and costs £63. Follow-ups are £53 and last 30-45 minutes.

Ready to Give Bowen a Try?

If Bowen Therapy sounds like what you need, drop me a line or if it’s easier you can book appointments at my treatment rooms in Elmswell and at The Self Centre on Moreton Hall,Bury St Edmunds, through my online booking system. There are no long-term commitments – you’ll know in just a few treatments if it’s right for you.

Book your session today and take a step toward feeling better. 😊

There’s something about stepping outside that just makes everything feel a little bit lighter. Whether it’s a deep breath of crisp morning air, the warmth of the sun on your skin, or the soothing sound of birdsong, being outdoors has a way of shifting your mood and energy – often without you even realising it.

Spending time outside isn’t about grand adventures or hiking up mountains (not really a thing in Suffolk is it?!) It’s about simple, everyday moments that can gently bring us back to ourselves. This month I’m going to explore how getting outside can help your health, wellbeing, and nourish you emotionally, and how to make it easy to do!

Why Does Getting Outside Feel So Good?

1. It Clears Your Mind
   Being indoors, especially if we spend a lot of times in front of screens, can leave us feeling foggy, sluggish, and overstimulated. Stepping outside, even for a few minutes, can act like a reset button for your brain. Fresh air and natural light help your mind feel clearer and more focused.
2. It Lifts Your Mood
   Ever noticed how a short walk can make a bad day feel a little less heavy? That’s because being outside helps regulate stress hormones and encourages the release of endorphins – the body’s natural mood boosters. Sunlight also helps your body produce vitamin D, which is linked to better mental health. And given how awful January and Februrary has been we could all do with a natural vitamin D boost!
3. It Gets Fresh Air Into Your Lungs!
   Indoor air can get a bit stale, especially considering the cold damp months we‘ve just experienced, when our windows have stay firmly shut. Getting outside, even for a few deep breaths, helps bring fresh oxygen into your body, which can make you feel more awake and refreshed.
4. It Grounds and Calms You
   Nature has a naturally soothing effect on the nervous system. The gentle rustling of leaves, the brush of air on your skin, or simply feeling the ground beneath your feet can bring a sense of calm and balance when life feels hectic.

Simple Ways to Spend More Time Outside (Without the Pressure)

If the idea of “spending time in nature” feels like another thing to add to your to-do list, then don’t worry. If you’re not an outdoorsy person, then the key to making this work for you is about weaving small, easy moments of outdoor time into your day in a way that feels natural.

• Take your morning tea or coffee outside – Just five minutes of fresh air in the morning can set the tone for the day.
• Go for a short walk, no destination needed – Even a quick stroll around the block (or ‘there and back to see how far it is’ as my mum used to say!) can refresh your energy.
• Open a window and take a few deep breaths – If you can’t get outside, or you just don’t feel you have the time to get outside, bring the outside to you.
• Stand in the sun for a moment – Let the warmth sink in and notice how it feels.
• Bring nature into your space – Adding plants, fresh flowers, or even nature sounds can create a calming environment inside too. You could also ask your friendly AI companion, for example Alexa, to play soothing nature sounds!

And if you want to be more adventurous, then Suffolk is a glorious place to explore. Within 20 minutes of where I live, I’ve got Ickworth House, the Abbey Gardens, Bradfield Woods, and Nowton Park, and within an hour I’m hitting the coast.

Being Outdoors Doesn’t Have To Be About Doing!

You don’t have to ‘do’ anything once you’re outside. You don’t have to be productive. You don’t even have to go far. Just stepping outside, breathing in the fresh air, and noticing what’s around you is enough.

So, if today feels a little heavy, or if you’re feeling stuck in your head, take a moment to step outside – even if just for a breath or two. Nature has a way of bringing us back to ourselves, one small moment at a time.

How do you like to spend time outside? I’d love to hear what works for you!

Lower back pain isn’t just a minor inconvenience—it’s one of the leading reasons people miss work. In the UK alone, an astonishing 12.5 million working days are lost every year to back pain. For women in their late 40s to 60s, lower back pain can become even more persistent, particularly during menopause, when hormonal changes and stress can add extra layers of complexity.

The good news? Understanding the connection between stress and back pain is the first step toward relief.

What Links Stress and Lower Back Pain? 

Stress can trigger muscle tension, especially in the back and shoulders, as your body braces itself for “fight or flight.” Over time, these muscles and fascia can stiffen, leading to discomfort. (Frustratingly, during menopause hormonal shifts may amplify stress and exacerbate the pain).

The great news is that small, consistent actions can make a big difference. Here’s how you can start feeling better today:

3 Easy tips to take back control

1 Breathe and Reset

When stress hits, your breathing often becomes shallow, which can tighten your muscles further. Pause for a moment and try deep, diaphragmatic breathing. Inhale slowly for a count of four, hold for four, and exhale for six. This calms your nervous system and helps release tension in your back. Take a look at my Instagram profile for more breathing tips @sarahwoodhousetherapy.

2 Move Gently

Staying still might seem like the safest option when your back hurts, but gentle movement can work wonders. Try simple stretches like a child’s pose or a cat-cow stretch to ease stiffness. Even a short walk can help loosen tight muscles and boost your mood.

3 Take Breaks

If your days are filled with sitting or standing for long periods, your lower back bears the brunt. Set a timer to remind yourself to stand, stretch, and move every 30 minutes if only for a minute. High step and move your arms as you walk to the loo! These small breaks can make a big difference over time.

YOU can make a difference!

Stress and back pain don’t have to control your life. By taking simple, proactive steps, you can ease the tension and feel more like yourself again. And remember, your back – and your overall well-being – deserve and need your care and attention.

More help

Part of looking after yourself is trying to reduce stress – and that isn’t always easy! So if you think a regular treatment with me might help, then feel free to drop me a line for a confidential chat.

Have a great week, Sarah x

Imagine a therapy that starts with understanding your body; pinpointing the source of discomfort instead of just addressing the symptoms. No pulling, no cracking, no drama – just specific, targeted moves that nudge your body back toward balance. This is Bowen Therapy, a hands-on technique that offers your body an opportunity to return to symmetry.

Bowen isn’t about quick fixes. It’s about setting the stage for your body to do what it was designed to do – heal itself. To give it a nudge in the right direction, and then step back to let it work its magic. Bowen is all about identifying what needs to change, creating the right conditions for change, and then giving your body the space it needs to respond and change.

Here’s how it works:

First, we start with an assessment to figure out where the real trouble might be hiding. (Spoiler alert: it’s not always where it hurts!) Then I use precise moves over your muscles and soft tissue – your fascia. When I sense or see a change, we pause for a moment or two to give your body the time it needs to process what’s happening and start responding.

While every body (and everybody) is different, many walk away from their treatment feeling lighter, looser, and more at ease. It might sound crazy, but one of the best things about Bowen is you’ll know it’s working within three-four treatments. And if it’s not? I’ll always be honest. My goal isn’t to keep you coming back, but to help your body back to where it needs to be.

So, if you’re ready to try something different then why not give Bowen a go? It might just be the treatment your body has been waiting for in 2025.

Are you currently in a living nightmare where a stiff and painful shoulder appeared out of nowhere and is now haunting your every move?  Where throwing a bag on your shoulder is not the carefree action it once was, undoing your bra means you hoiking it around to the front, and where putting on your jacket feels like you’re having to dress a child?

Then you are most likely in the throws of frozen shoulder, a common (and hellish) condition that often appears out of nowhere and can hang around for anything up to 4 years. Frustratingly, while it’s known the pain and stiffness comes from inflammation around the shoulder joint, it’s not known what causes it, or why women over 40 are more at risk than men from frozen shoulder. Is there a connection to menopause, you ask? Well, it really depends on which came first. The chicken or the egg…

• Hormones:Oestrogen drops during the menopause, & one of its roles is in muscle mass & tendon & ligament flexibility, so menopause could be a factor in stiffness & inflammation.But age is factor in joint & muscular aches & pains. How do we know which comes first?
• A vicious pain / sleep cycle: Menopause can disrupt sleep, and lack of sleep can increase inflammation & heighten pain sensitivity. But pain also causes lack of sleep, which means you can’t heal & repair & the pain continues. So where does the cycle start with frozen shoulder?

The jury is definitely still out. While women suffer from frozen shoulder more than men, this only suggests it might be hormonally driven, and so sadly there’s no firm evidence to say menopause is the cause.

Just as sadly, no definitive cause means no definitive cure. But there are things you can do that might help with the pain & inflammation:

• Ask to see your GP to confirm a frozen shoulder and to discuss pain management options.
• Because food intolerances and sugar can trigger / worsen inflammation in the body you could explore your diet with a professional (I found cutting out sugar really helped me).
• See a physio for gentle exercises to keep your shoulder moving.
• Holistic therapies that use supported stretches & guided joint mobilisation might help to keep your shoulder moving (I’ve been using Bowen and Thai Stretch Massage).
• Holistic therapies can also provide you with the time to rest, relax and repair, and may even help improve your sleep, improve your mood and your general sense of health and wellbeing.
• And while I know it’s no consolation, if non of this works the NHS suggests you might just need to give it time.  Because the simple truth is the pain and stiffness of a frozen shoulder should go away – eventually.

Let me know if you need help finding a physio or someone to help you with food intolerances / diet, or if you’d like some suggestions about holistic therapies you could try.

Always here, Sarah

Just one of the multitude of amazing things your body does every day to protect you is operate an internal defence mechanism against infection and disease – aka your immune system.

Protecting you from bacteria, viruses, and other harmful invaders, your immune system is constantly on the lookout for threats to your health, fighting them off and eliminating them so you recover from any illness quickly.  But who looks after your immune system?

That, dear reader, will be you.

A weakened immune system

As amazing as your immune system is it can easily be weakened by stresses like poor diet, lack of sleep, and other lifestyle factors.  And when it’s weakened it can’t function properly.

Day to day this can leave you feeling lethargic, lacking in energy, with random aches and pains – a general sense of just not feeling right.  It also means if something’s going round, you’re more like to get sick and take longer to recover.

So, what can you do to keep your immune system healthy?  Quite simply, look after it.

Looking after your immune system

Experts all agree there are some simple things you can do to look after your immune system every day of the year:

Food:  Cut back on processed and sugary foods, ditch the caffeine and the alcohol, and don’t rely on supplements to do the work for you.  Just eat a healthy and varied diet [1].  And when it comes to buying any processed food a good rule of thumb, says Virginia Gray, a local food intolerance expert, “is if you granny wouldn’t recognise the ingredients, then don’t buy it!”

Sleep: “There is” says Matt Walker, author of Why We Sleep “an intimate association between our sleep health and our immune health [2].” Your immune system needs sleep to function properly.  So, if you’re not a great sleeper, take a look at this series of short TED talks by Walker.

Manage your stress: Long term stress really weakens your immune system, and while it’s not always easy or practical to remove those stresses, it is worth exploring how you can manage them.  It could be as simple as sharing your worries and concerns with people you trust or making (not finding) the time to relax and unwind by doing activities you enjoy.

If you know you’re not great at setting aside this time, why not create the space you need by committing to a regular class or therapeutic treatment with your local holistic and complementary therapist (not mentioning any names here!!)?

And never be afraid to ask for help if you’re struggling.  Reach out to friends, reach out to professionals – which is exactly what I’ve been doing in my regular counselling sessions.

Exercise: There are ways to build exercise into your week, releasing those feel-good endorphins which help support a healthy immune system, without having to break out the Lycra.  A brisk walk to the shops rather than taking the car, parking the car at the rear rather than the front of the car park, taking the stairs, and housework at speed are all things you can count towards your recommended 150 minutes per week of moderately intense exercise! [3]

The important thing to remember here is there’s no magic pill and certainly no magic treatment that will stop you from getting ill – so don’t believe anyone who tells you there is.  Instead, it’s a simple case of looking after your immune system through a combination of factors including diet, sleep, exercise and good mental health.

Additional information / links

The Self Centre in Bury St Edmunds has a whole host of therapists, health and wellbeing professionals, and relaxing classes to help you proactively manage some of the stresses that could be negatively impacting your immune system function.

Yours truly!  If you think a regular holistic and complementary treatment could be useful in supporting your approach to positive health and wellbeing, take a look at my website or drop me a line at sarah@sarahwoodhousetherapy.co.uk or on 07715213392 for a confidential chat.

References

[1] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/boosting-immunity

[2]https://www.ted.com/talks/matt_walker_how_sleep_can_improve_your_immunity?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

[3] https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/#:~:text=do%20at%20least%20150%20minutes,not%20moving%20with%20some%20activity