Tag: wellbeing

Illustration of feet walking around the world to show that our feet carry us around 100,000 miles in a lifetime.

Why Looking After Your Feet Is an Important Part of Self-Care

Written by Lorraine Smith on May 1, 2026. Posted in Foot Treatments, Mental Wellbeing.

May is National Walking Month, which makes it a lovely time to turn our attention to one of the hardest working parts of the body – our feet.

Most of us rely on our feet every single day, often without giving them much thought until they start to feel uncomfortable.

It is estimated that our feet will carry us around 100,000 miles during our lifetime – roughly the equivalent of walking around the world four times.

When you think about everything they do for us, it makes sense to give our feet care and attention.

Your Feet Affect More Than You Might Think

Each foot contains 26 bones, 33 joints and more than 100 muscles, tendons and ligaments. Together, they provide support, balance and mobility.

When the feet are uncomfortable, the effects can often be felt elsewhere in the body. Changes in the way we stand or walk may contribute to tension in the ankles, knees, hips and lower back.

Looking after your feet is about more than appearances. It is an important part of maintaining comfort and overall wellbeing.

The Power of Touch

There is something deeply reassuring about therapeutic touch.

Whether through massage, reflexology or a relaxing foot treatment, touch can help us slow down, release tension and reconnect with our bodies.

Many people notice they feel calmer and more settled after a foot treatment, not just physically but mentally as well.

A Gentle Introduction to Foot Reflexology

Lorraine performing reflexology by applying thumb pressure to a client’s toes during a relaxing foot treatment.

Reflexology is based on the principle that specific points on the feet correspond with different areas and systems of your body.

By applying gentle pressure to these reflex points, reflexology aims to encourage deep relaxation and support the body’s natural ability to restore balance.

Many people find it profoundly calming and report feeling more relaxed, grounded and better able to cope with the stresses of everyday life. For some, it can feel like a deeply restorative pause, a chance to switch off mentally while receiving soothing, therapeutic touch.

Sometimes simply taking time to rest, be cared for and reconnect with your body can be profoundly beneficial for both your physical and emotional wellbeing.

Self-Care Supports Mental Wellbeing Too

When life feels busy, self-care is often one of the first things to be pushed aside.

Mental Health Awareness Week is 11th-17th May 2026 and offers a useful reminder that looking after ourselves is not indulgent — it is part of staying well.

Taking time to address physical discomfort and enjoy a period of relaxation can help us feel more comfortable, calmer and better able to cope with the demands of everyday life.

Woman focusing on breathing to support relaxation and reduce physical tension. Checking for diaphragm breathing and shallow breathing. How stress affects your body through muscle tension, breathing changes and lymphatic sluggishness

Stress Awareness Month: stress doesn’t just affect your mind, it can affect your body too

Written by Lorraine Smith on April 6, 2026. Posted in Mental Wellbeing.

April is Stress Awareness Month so it feels like a good time to talk about something I see regularly in the treatment room: how stress can affect your body. Stress often shows up physically in your body long before you may realise quite how much you’ve been carrying. Along with a few gentle suggestions on how to ease any symptoms you may be experiencing.

Most people recognise stress when sleep becomes poor, thoughts become busy, or patience wears thin. However, very often your body has been displaying signs of stress long before that point.

You may have noticed tight shoulders, jaw tension, headaches, digestive discomfort, feeling puffy, tired, heavy, or simply feeling not quite right in yourself, but pushed these feelings aside.

One of the most common things stress can do is alter the way we hold ourselves.

Without noticing, you may have begun bracing. Your shoulders may be slightly raised, your stomach tightened, jaw clenched, and breathing shallower than normal.

Your muscles may stay switched on and alert even when there is no immediate threat, nor reason, for them to be working so hard.

Some people may find themsleves curling inwards, almost protecting themselves physically, drawing their body in around their heart/chest and abdomen.

Over time, these physical responses to stress can lead to persistent muscular tension, particularly through:

neck
shoulders
upper back
jaw
diaphragm
lower back

That constant low-level holding can affect comfort, posture, movement, and even how well your body circulates fluid.

Why breathing matters more than people realise

When someone is under prolonged stress, their breathing often shifts into the upper chest rather than deep into the diaphragm. Some people even describe feeling as though they cannot quite get a full breath.

This matters because deep breathing is one of the body’s natural ways of helping circulation and lymphatic movement.

Unlike your circulatory system, your lymphatic system does not have a pump of its own. It relies on breathing, movement, muscle activity, and gentle internal pressure changes to help fluid, lymph, move well around your body.

If breathing becomes restricted and muscles stay tight, lymph flow can become less efficient.

That is often when people notice:

facial puffiness
bloating
fluid retention
heavy legs
sluggishness
fatigue
headaches
feeling foggy or run down

Muscles, fascia, and that feeling of holding stress

Stress doesn’t only affect muscles. It also influences fascia – the connective tissue that wraps around muscles, organs, and structures throughout the body.

When people live under pressure for long periods, fascia can begin to feel less supple, which can contribute to stiffness, restricted movement, and that familiar feeling of being tight even when you are trying to relax.

Have you ever had a pain that won’t go away despite all your best efforts? That’s likely to be stress showing up in your body.

Clients here in CT14 often say things like:

“I feel like I can’t switch off.”

Or:

“I didn’t realise how tense I was until I got on the couch and you started working on my muscles.”

If you think about it, your nervous system and your body are constantly communicating, so long-term stress will often change how your body responds.

Your lymphatic connection

Your lymphatic system also responds to what is happening in your nervous system.

Periods of prolonged stress can influence immune function, fluid balance, and your body’s natural clearing processes.

This doesn’t mean stress is responsible for every symptom you may be experiencing, but it may be worth considering if you are feeling more swollen, tired, or sluggish than usual during a difficult or demanding period in your life.

What you can try to help support your body

There are many simple things that can help if you are feeling a little off-kilter.

Gentle approaches often include:

walking
diaphragmatic breathing
stretching
hydration
rest
aromatherapy
massage therapy
reflexology
lymphatic drainage treatments
allowing time where the body can fully settle

If you have the time and are able, many people find massage, aromatherapy, reflexology, and gentle lymphatic-style treatments particularly helpful for stress relief.

A treatment can help your body relax and feel safe enough to stop bracing, allowing your muscles to soften, breathing to deepen, and the nervous system to settle.

Once that happens, many people say they feel lighter, clearer, and more comfortable in themselves.

Sometimes stress sits quietly in the body for longer than we realise.

Very often, the body notices before we do.

Give both your body and mind a little TLC.

Walking for your mind and body

Written by Lorraine Smith on September 20, 2024. Posted in Holistic, Mental Wellbeing, Self-Care.

Stepping Into Wellbeing: My Perfect Autumn Walk

Being a complementary and holistic therapist, I try to take as natural approach as possible to my health and wellbeing, both physical and mental.

As we move into autumn, with the days getting shorter, it’s lovely when my ‘weekend’ coincides with a bright and welcoming sunny autumn day enabling me to embrace nature; to step outside and benefit my mind and body with a super sensory stroll.

Walking with The Ramblers in Hythe

Recently, I did a trial walk with The Ramblers. It was billied as leisurely so didn’t install in me the fear of failing, nor was I worried about bringing up the rear! It was a lovely, leisurely walk that started along the Royal Military Canal at Hythe, returning via the seafront. Although there were plenty of people around to chat with, after a busy week, I embraced the opportunity to spend some of the time walking alone with my thoughts. How often do we get the chance to truly reflect? The walk allowed me to reflect on the past week and mentally prepare for the next while absorbing the beautiful surroundings.

A Feast for my Eyes, Ears and Olfactory System

From the bursts of colour from flowers still in bloom, the statues along the river bank, to the squawk of seagulls overhead, the scent of the sea in the breeze, the aromas from the coffee vans, and the distant chatter of people enjoying themselves—it was a true sensory experience. Walking back along the busy promenade, I saw dogs waiting patiently beside their owners, while they sipped coffee and caught up with friends, I saw people enjoying a dip in the sea, wind surfing, cyclists, children playing…….it was a feast for my eyes, ears and olfactory system.

Enjoying the Moment

In today’s fast-paced world, it’s so easy to get caught up in constant connectivity; there always seems to be something to do that takes priority over just stopping and smelling the roses. That’s why I made the conscious decision to put my phone away. Instead of capturing the moment through the lens of a camera, I let myself soak in the view—fully enjoying the present. It was a much-needed break, and it felt like a moment of self-care.

One thing I reflected on afterwards was, whether I’m in the countryside or strolling along the seaside, walks like these are so very beneficial for my mind, body, and spirit.

So, you may be wondering, What are The Benefits of Walking in Nature?

It’s often easy to ignore or forget how impactful a simple walk can be.

One of the simplest and most beneficial ways to care for your mental and physical health is by moving and, stepping outside and soaking in the autumn sunshine is accessible and free!

Walking outdoors is one of the easiest and most effective ways to boost your mental well-being – and get fitter at the same time!

Whether you’re strolling along the seafront of coastal towns such as Deal and Sandwich or exploring nearby beautiful country trails, stepping into nature can help lower your stress levels, clear the mind, and even combat feelings of anxiety or sadness.

Help Alleviate the Symptoms of Seasonal Affective Disorder (SAD)

As the nights draw in, many people start to feel the effects of Seasonal Affective Disorder (SAD). If you’re noticing a dip in your energy levels or mood, spending more time outdoors during daylight hours can significantly help. As the days shorten, exposure to daylight is important for maintaining our vitamin D levels. Exposure to natural light is a simple yet effective way to improve your mood and mental wellbeing. A coastal walk by the sea or through countryside trails can offer a natural lift.

Should I wear sunscreen when walking?

Ideally, you should apply a moisturiser with SPF every day of the year!

When walking in the autumn, even though the autumn sun becomes less intense and you may not feel the sun’s warmth in the same way, don’t forget to apply SPF to protect your skin—especially if you’re spending extended periods outdoors.

SPF stands for sun protection factor and is similar to suncreams, helping you stay out longer without damaging your skin.

Remember, autumn can be harsh, with cooler winds and central heating drying out your skin. Regular moisturising, gentle exfoliation, a weekly face mask and moisturisers with SPF protection will help keep your skin in balance. If you’re unsure about which products to use or how to use them please reach out to seek professional advice for your skin’s specific needs.

Mindfully Taking Care of Yourself Outdoors

Autumn is a busy time for many as we transition into new routines, so it’s crucial to carve out time for self-care. Taking a walk is a wonderful act of self-care. It gives you the chance to step away from your routine and truly focus on yourself. The beauty of living near Deal and Sandwich is the proximity to both stunning coastal walks and peaceful country trails.

Stretching before and after your walk

Make sure to warm up gently before taking huge strides, and, if you’ve not exercised for a while, ensure you stretch before and after your walk to avoid any stiffness.

Stay hydrated when walking

Additionally, remember to stay hydrated. Even if the air is crisp and you don;t feel thirsty, we should all be aiming to drink around 1.2l of fluid a day. Whether it’s a flask with a cup of tea, or a bottle of water, your body will thank you later!

Ouch – I’ve got Blisters / Feet Issues!

I have a regular walking companion and, we went through a phase of literally EVERY SINGLE TIME we walked she would have foot issues! No word of a lie! It goes without saying, please wear comfortable and appropriate footwear on your walk. If your feet are aching upon your return, a soak in a bowl of warm water, possible with the addition of some epson salts*, will work wonders. If you are a regular walker then you may find massages or reflexology helpfully soothe away aches and pains and bring you back into balance. *Please ensure that you are not contra-indicated to anything you add to your footbath.

Look after yourself! If it’s Possible, Take Time to Slow Down and Smell the Roses!

Next time you head out, whether it’s a coastal stroll or a walk through the countryside, take time to stop, look, and listen; embrace the benefits for both your mind and body.