Your first therapy session - how to get it 'right'

If you've never been for a therapy session you may be wondering what on earth you do. You're going to go and spend some time with a person you've never met before, tell them your health history and then get the therapy you fancied when you had a look at what was on offer.

At the time it may have seemed like a good idea, but now you may be worried about doing things 'wrong'. Whats the etiquette around a massage? Do you get fully undressed or are you keeping all your underwear on? With reflexology, does it matter that you've been walking around in sandals all day and your feet have a cheesy aroma? And what do you DO in the session? Do you chat, close your eyes or stare at the ceiling?

If it's your first ever therapy, don't panic, you're not the only person. Everyone who has regular therapies had to start somewhere and if your therapist knows you've never had a therapy they should explain to you what to expect. In the case of a massage, undressing down to your knickers or pants is ideal, but if you want to leave your bra on, then do it! It's always a good idea to undo your bra to avoid getting oil on it, but it can be undone while you're led on the couch. Worried about cheesy feet and reflexology? Don't - your feet get cleaned at the very start of the session, so any dodgy dirt and smell will be gone before the reflexology is even started.

And another biggy is to talk or not to talk? Well, everyone is different. At a first session I always say to people if you want to talk to me that is absolutely fine, I'm not going to ignore you. On the other hand though, if you've come to relax and want to fall asleep, that's also fine. I'm not going to start a conversation with you, although if it is your first session I may ask you occasionally about pressure. If you want to fall asleep I promise to wake you up at the end (it's also a big complement for me that you've relaxed so much) and if you want to keep your eyes open, stare at the ceiling or the posters on the wall, that's absolutely fine as well. Seriously, there's actually no right or wrong to it, so don't let the worries about how to get your first therapy treatment 'right' stop you from getting a first session booked.

Therapists Advertising Health Conditions

In the UK, therapists are regulated by the Advertising Standards Agency. So, what does this mean?

When I first qualified and we were producing leaflets we were told the usual benefits of our therapies, and we all happily produced leaflets and websites saying we could help migraines, muscle aches, relieve tension, ease stress, improve sleep, lower blood pressure etc. Then, we were told that we couldn't say we could 'help' health conditions, but we could say it 'may' help. Everyone changed their websites....

The years progressed and the advertising standards agency said this was now not possible. The words may, possibly etc, could give false hope to someone with a health complaint. Therapists were expected to change their websites and marketing literature to reflect this.

This was several years ago, and it's shocking to say, but I still see websites that do not conform to the Advertising Standards Agencies expectations. As a professional therapist I don't feel this reflects well. As a professional this is my business. I know I'm expected to keep in line with legal obligations and that I need to ensure I have the most recent compliance information. As professionals, I think it's important we do keep up with what's expected of us. Many therapists (myself included) complained at these changes at first - how could we show how our therapies could help people, how could we market ourselves? In hindsight, though, the changes were important and needed.

While it's frustrating to be unable to advertise if we are able to help with any medical conditions, it is important to remember:

- Complementary therapies have not been scientifically tested. While there are case studies, some research and also empirical studies, often they do not conform to the rigourous testing needed to be considered a suitable treatment for a condition.
- People were making claims that could be rather outlandish. While people are individuals and will respond to different therapies, there are some approaches that may be more suitable than others depending on the problem.

- Only orthodox medicine can diagnose and cure health complaints

- Complementary therapies actually take a completely different approach. A therapy is aiming to look at the person, rather than the symptoms.

So the next time you're looking for a therapist and you're looking at their website, check they're compliant in their business – if they're not up to date on their marketing information, just think, are they up to date on their Continuing Professional Development? If they don't provide correct information to the public, do they care enough to take time to research and keep their knowledge as good as it could be? Advertising health claims may sound a minor thing, but you need to have a therapist you can have complete trust in, someone who is a professional and does know what they should be doing in all aspects of their business.

Reiki

Many people have heard of reiki but aren't quite sure what it's all about, some people think its a bit woo-woo, others think its rubbish & others think it's the best thing ever. Pronouced ray-ki it is considered a vibrational therapy and was originally a form of self development.

Reiki practitioners will be level 2 or reiki masters. Reiki 1 level is for people who want to use reiki on themselves and encourage their own wellbeing.

So what is it?
Reiki is a therapy where you sit or lie fully clothed while a therapist places their hands on or above your body. The therapist has the intention of you receiving the energy appropriate for your highest good. They may place their hands on different points of your body, but ultimately the reiki will work on all the areas of your body where it is needed.

Scientists have discovered the body is made up of vibrating energies and it is at this level that reiki aims to work. If you have trouble believing or understanding our bodies' vibrational energies you may want to look at websites such as Math Institute, which is one research institute investigating the hearts magnetic field.

What happens?
Every person has a different experience, depending on what is needed. During my last reiki session I felt heat and tingling where the therapists' hands were placed, at times I felt a surge of energy and afterwards I felt energised. I often feel heat or tingling but I know some people who see colours depending on how they're feeling, have felt blockages move or have burst into tears or laughter. There is no right or wrong way but you should find the session gives you just what you need at that moment - even if it's not what you were expecting!

At Therapy Centre, we are privileged to have a reiki master able to offer therapies. Louise is reiki 2 trained and our reiki master Jane offers regular reiki 2 review days for those who may have trained to level 2 but have lost their confidence.

Stress

What is stress?
Stress can show in many different ways in people; some may show it as anger, an actual physical health complaint, irritability, depression, anxiety - the list is endless. Short term stress can be useful as it helps us to get things done, but it becomes a problem when it is long term or chronic. This is when it can affect our health and well-being.

Think you or someone may be stressed? Some possible signs are:
An increase in alcohol intake
Increased anger
A lack of motivation when relaxing
Changes in eating patterns
Increased frustration
An increased use of stimulants

There are many recognised methods of self help, none of them are the right or wrong way. It's important to take responsibility in helping your stress levels and finding something that works for you. One person may find it easy to make small changes, while another person may need some prompting or gentle encouragement from friends and family.

Need ideas on how to manage stress?
Regular exercise can be useful - for some this may be a team sport, for others it may be walking the dog, yoga, swimming, running.
Healthy eating can help to reduce cravings and energy slumps
Doing something creative can help to forget about the stress
Increased contact with friends and family can help relaxation
Laughing
Meditation or deep breathing
Reducing stimulants such as coffee, cola, smoking, recreational drugs, alcohol, tea, energy drinks
Have a complementary therapy, as it allows for personal time and relaxation

Be aware of your stress levels and don't allow them to build to problematic levels - take steps to stay in control, rather than letting stress control you

I saw something on the internet, is it safe?

As a member of a few facebook aromatherapy sites, I keep seeing posts by exasperated American aromatherapists. This advice is being given by marketing companies about ingestion of oils and the neat application of many essential oils.

What's the Problem?

While I'm an aromatologist and so qualified in advising about internal routes, I would certainly not suggest some of the oils and some of the quantities being made in the pictures I'm seeing. I would also never suggest giving neat essential oils to babies or children.

Essential oils are natural and can be synthesised by the body, but quantities and routes into the body are important. If essential oils are placed on the skin they are processed in a different way to the internal route; ingested essential oils go through the liver to be processed.

Essential oils should never be placed directly on a tongue or in water for ingesting, as this can cause irritations in the mouth or throat. Ingested oils should always be monitored carefully, as under correct supervision they can be helpful for several health complaints. Incorrect long term internal use of essential oils, however, could cause internal damage, such as cirrhosis of the liver, kidney issues, stomach or intestine irritations.

If you're taking an essential oil internally you really should be listening to a suitably qualified aromatherapist, not a post you've seen on the internet. Things an aromatologist will consider are: is the internal route the best option for what you want to deal with, what chemicals are in the oil, what is the LD50 of the essential oils, how are the oils going to be ingested? All of these are important, as the chemicals may affect the blend, dosage, frequency, length of time, and how they are going to be applied.

So, if you see a post saying the essential oils are of purest quality and can be taken internally, please, please don't take their word for it. In the UK, there are strict advertising regulations on what can and can't be said, however in America the advertising laws seem to be different, and of course, with the internet this information is now available globally.

Please remember these companies are marketing their products and selling their goods. If they're recommending an internal route, please take professional advice or do your research - look for background information, check the facts and make sure what is being recommended really is safe. Don't just look at the company who is saying it, look for people who don't have anything to gain from you buying the oils and who are suitably qualified.

Who are you loving?

February has crept upon us and it's that time of year when commercialism tells us to show our loved ones how much we care. That's great if there is a significant other in your life, but if not, are you going to spend time disheartened and depressed at being alone?

Out of everyone you'll ever meet, you are the only one who's guaranteed to be with you from the start to the end – so why not love yourself?

This Valentines Day (which is falling on a weekend), why not book a date with yourself? You don't have to spend a fortune unless you want to, but it could help you feel happier. If you do have an other half, maybe schedule one of the below in on another day, or think about including them.

Ideas on how to have a great Valentines Day:

1. Take yourself off to your favourite haunt for a few hours – whether it's shopping, a favourite location outside, or a coffee shop with your favourite book
2. Consider doing a few hours charity work, it'll take your mind off things and it's always great to know you're helping someone else
3. Book yourself in for a therapy – while I'm a little biased about this one, it is still an option to consider!
4. Pop to a shop and buy some luxurious bubbles, then head home and enjoy a lovely luxurious bath
5. Buy yourself some beautiful flowers and when you look at them - smile!
6. Treat yourself to an afternoon of a small box of chocolates, a favourite drink & a favourite film
7. Try a random act of kindness – it may give you a warm fuzzy feeling & someone else will be happier as well
8. See some family or friends whose company you enjoy. Ensure there's laughter and not too much serious talk
9. Head to the cinema to see a film you want to watch. In the dark no one will see you on your own and if you go to a daytime viewing you're less likely to see lots of couples!
10. Head off to a local place of interest: museums, outdoor places of interest or local historic parks can often be free. Otherwise you could check out what's on at the theatre or a local arts venue.

Whatever you find yourself doing, remember to show yourself you care – you are special and it's important you take time to acknowledge it!  

Resolutions Anyone?

Once again we're finding ourselves at the beginning of January with hope for another year. Have you made any resolutions? Have you already broken them and beaten yourself up about it yet?

Over the festive season I read an interesting facebook post by Dr Wayne Dyer. He suggested forgetting about resolutions and thinking more about living in the moment. While it's a good idea to have a plan and goals for the year so many people worry and agonise over how they've made a mistake with their difficult resolution, which is currently pretty alien to their lifestyle.

Slipping up doesn't make you a failure, it doesn't mean you have to write it off for the whole year. It just means you're a human and at that particular point in time your choice was not in line with a new habit you want to form.

New habits are made by practice; would you be so harsh on a child learning to walk or trying to master a new skill? No, you would say, 'that's OK, let's give it another go.' Each moment is a new moment, a chance for a new start. Treat yourself kindly, and instead of being so harsh on yourself, draw a mental line, accept you've made a mistake, take a deep breath and start again.

Forget the last few minutes/half hour/hour and focus - are you OK in THIS precise moment? If not, why not? If it's because of something that happened half hour ago you're still not living in the present - try again. Breathe, focus and think about THIS moment. If you're not on fire, you're not in the middle of a medical emergency or you're not in the process of falling off a cliff, the chances are at this exact moment things are possibly not as bad as you think. Check in with your body, lose the annoyance/anger/frustration with yourself and give yourself a bit of love - you've made a mistake, and you know, it's OK.

So this year, why not make it a goal to be a bit kinder to yourself? Your resolutions are not set in stone, you can move the goalposts, adapt, restart or lose the ones that really aren't working for you. You are an adult in control of your life. Make little steps, celebrate those little steps and make more....then at the end of the year you can look back and discover how far those restarts, little steps and self-love actually got you.