Positive Care Programme 2014 About the therapies and workshops The Positive Care Programme is designed to give a holistic approach to your wellbeing so that over time a positive change may be experienced. Each week we like participants to attend: Activity 1 A group workshop designed to meet your needs as you progress through the PCP (Breathing / Inner Peace Now / Self Esteem) Activity 2 A group therapy (Yoga / Meditation / Tai Chi / Therapeutic Art) One Individual Therapy (Acupuncture / Healing / Indian Head Massage / Massage / Reflexology / Alexander Technique / Shiatsu ) There are nine therapies to choose from and we will try our best to meet your needs. You are asked to select the four therapies you most want to try and you will be booked in for three or four sessions of each of these. If you don t like your decision you can request a change at any time throughout the programme. 1
ACUPUNCTURE INFORMATION ON THE INDIVIDUAL THERAPIES What is it? Acupuncture is a healing technique that stimulates the flow of Qi or energy in the body. Fine needles are inserted into the body and that helps to rebalance energy and alleviate many symptoms of ill health. Needles are retained for 20 minutes in the skin. What does acupuncture feel like? Everyone experiences acupuncture in their own way but most people will describe a sensation similar to a dull ache or a tingle when the needles are inserted. This is usually followed by a pleasurable feeling of relaxation. What can acupuncture treat? Acupuncture can be helpful in many physical and mental health conditions. Below is a list of conditions that are widely recognised as being particularly responsive to acupuncture: Anxiety, appetite problems, arthritis, backache, bladder dysfunction, breathing difficulties, chronic fatigue syndrome (ME), colds, constipation, cystitis, depression, diarrhea, dizziness, fertility issues, frozen shoulder, haemorrhoids, headaches, heartburn, indigestion, joint pain, leg cramps, lumbago, menopausal symptoms, menstrual problems e.g. PMT/PMT, heavy, painful or irregular periods, migraine, morning sickness and preparing for childbirth, osteoarthritis, rhinitis (acute), sciatica, sinusitis (acute), sore throat, stomach disorders e.g. bloating, lack of appetite, ulcers, stress, tennis elbow, trigeminal neuralgia. What else you should know It is advisable not to receive treatment on an empty stomach or after you have consumed alcohol or substances such as cannabis. Before your Acupuncture treatment you will be asked to sign a consent form. You may be required to remove some clothing, depending on your condition. Your dignity and privacy will be respected as far as is possible and you will be given towels to cover your body. The towels are removed during treatment only to gain access to one area of the body at a time. If you feel uncomfortable at any time please do say so and treatment shall be adjusted or ceased. 2
HEALING People who have long-term health problems and those who work as carers often feel low in energy and unbalanced. Natural Healing helps to restore the energy balance of the body, mind and spirit so people then have the energy to help heal themselves. Natural healing can bring about a sense of well-being and inner peace. What is it? Healing is a completely natural process that promotes better health. The channeling of healing energies through the healer to the patient brings this about. The aim of healing is to bring all aspects of the self (mind, body and spirit) into harmony and balance. Healing re-energises and relaxes, so that the body s natural resources are enabled to deal with illness or injury in the best possible way. It can be helpful in a wide range of physical, psychological, spiritual and emotional conditions, sometimes to a remarkable degree. The nature of the illness is irrelevant to the outcome. In addition to its value in relieving pain and restoring function, healing is also notable for initiating improvements in patients' attitudes, clarity of thought, and quality of life. Healing takes place fully clothed with the healer placing their hands on or above the person receiving healing. The person is likely to feel warm, comfortable and relaxed throughout the session and to leave with an enhanced feeling of relaxation, inner peace and wellbeing. You do not need faith for healing to help you. Healers work from a wide range of philosophies and many see their ability as a natural resource. Nothing is expected of the patient except perhaps an openness to allowing what might happen. An awareness of the need for change and the motivation to do so can also be helpful. How long is healing needed before benefit is seen? Sometimes healing is successful in one treatment. Far more often, the improvement is gradual. It is rare for anyone to receive healing over a period of time without feeling some benefit. Does healing influence medical treatment? No. Healing is complementary to orthodox medical treatment and does not interfere with it in any way. NHS doctors often refer patients for healing. Who are the healers? The healers are trained to high professional standards through The Healing Trust (previously known as the National Federation of Spiritual Healers), which has a respected Code of Conduct. 3
INDIAN HEAD MASSAGE Indian Head Massage is based on a traditional system of medicine known as Ayurveda, concerned with promoting positive health, beauty and long-life. In Indian Head Massage, not just the head, but also the face, upper back, neck and arms can also be massaged as these can all be vulnerable to stress. Benefits and effects Relief from pain and muscular stiffness; increased mobility in joints; relief from eye strain, headaches, nasal congestion, tinnitus, migraine and insomnia; alleviation of stress, anxiety, lethargy and mild depression; increased energy levels; improved skin condition; strong, healthy and shiny hair; strengthened immune system. Contraindications Any recent head or neck injury Severe bruising, cut or abrasions in the treatment area Localised dilation of blood vessels Uncontrolled epilepsy Very high or low blood pressure Active migraine Diabetes History of thrombosis or embolism Dysfunction of the nervous system Skin or scalp diseases or disorders Recent operations Pacemaker Wearing contact lenses Cancer Aftercare Advice Please note that afterwards you may feel tender in the area that has been massaged. Any form of massage stimulates the lymphatic system to rid the body of toxins, therefore, for at least the first 24 hours: Rest as much as possible Drink plenty of water, herbal teas and fruit juices Eat a light diet Avoid stimulants such as caffeine, alcohol, fatty, spicy foods and nicotine Healing Crisis Very occasionally clients can experience something called a healing crisis after massage. This is a condition that can happen should the body have a great many toxins to be removed. Although you can feel pretty horrible, and this can last for a number of days, it is actually a good sign as it shows that the treatment is indeed working. Symptoms of a healing crisis are: Extreme tiredness, upset stomach, headaches, nausea, increased urination and generally feeling unwell. 4
MASSAGE Massage has been used in many cultures for thousands of years to release nervous tension and ease aching muscles, to comfort, relax, soothe and energize. It helps us feel connected to our bodies and restores a sense of well-being. Being massaged is also useful in helping us become aware of body tension that has become so habitual we no longer realise it is there. Such long-standing tension makes that part of the body vulnerable to injury, and causes tiredness and aching (often in related or seemingly unrelated! - muscles). On the Positive Care Programme the massage will usually be given on a comfortable padded mat on the floor. For those who have difficulty getting up and down from the floor, a chair will be used. Each session will be half an hour. This does not really give time for much undressing, but a back massage with oil is possible for those who would like it. Otherwise a deep and effective massage can easily be given through clothing. Each person will receive a massage that suits them, so just before you come, think about what you feel you need. If you have no idea, don't worry we'll find out together. REFLEXOLOGY Reflexology is an ancient healing therapy which uses the thumbs and fingers to give a particular form of massage to the feet or hands. There are reflex points in the feet which correspond to specific parts of the body. By applying pressure to these points, the corresponding parts of the body are stimulated. This will trigger a response to clear any congestion in the body and so enable the body s own healing processes to take place. In massaging all of both feet we therefore treat the whole body not just the problem area. It is very relaxing, which in itself encourages the healing process, and helps the body to work more efficiently. Contraindications Thrombosis MEDITATION What is meditation? Meditation can be defined not as something we do but as a state of peace and stillness. In this state we are not thinking about our everyday life, we just allow ourselves to be. It is actually a very natural state; however, the stresses and challenges of life often take us away from this state of being. The challenge is to get back to that natural peaceful state, to our true nature. What are the benefits? There are many physical, mental and emotional benefits to meditation, for example it has been proven that calming hormones such as serotonin are increased and stress hormones such as cortisol are reduced during meditation. 5
THE ALEXANDER TECHNIQUE What is it? Learning the Alexander Technique involves changing long-standing habits and relies on your active participation (but in a very gentle way). The Technique works by helping you to identify and prevent the harmful postural habits that may be the cause of stress and pain. The teacher uses a combination of gentle hands-on guidance and talking to help you find ease and balance within yourself in simple movements and everyday activities such as sitting, standing, walking or bending. What does Alexander Technique feel like? Alexander Technique helps release tension. After a session you may feel fantastic or tired! Both are entirely normal reactions. Sometimes people experience tingling or aching in a specific part of their body. Occasionally people may feel emotional clients sometimes burst out laughing or start crying in a session, but this is relatively rare and nothing to get worried about. What else should you know? The Technique involves no specific exercises, requires no special equipment and can be practised wherever you are. It is suitable for people of all ages and levels of physical fitness. Anyone who has a contagious condition should not come for lessons (because the teacher touches the client), but anyone else can come and gain a lot of benefit. I started having Alexander Technique lessons ten years ago when I was very ill with severe Chronic Fatigue. There are at least five Alexander Technique teachers in Yorkshire who are ex Chronic Fatigue sufferers. The Technique is both very gentle and also very empowering as it can offer a client some personal control in difficult and trying circumstances. The only items of clothing you take off in a session are your shoes. Please wear socks to the workshop - not bare feet and wear a top that has sleeves (as I will be releasing tension around your shoulders by accessing your arm pits!). Part of each session will involve lying down in the classic Alexander Technique semisupine position allowing maximum support and relief for the back. This position is easy to learn and it s particularly helpful for anyone who gets tired easily as it is a constructive way of resting in a position that is good for the body. SHIATSU Shiatsu is a Japanese word meaning finger pressure. It is a new name for the oldest form of medicine - healing with hands. The giver uses thumbs, fingers and palms to connect with the receiver. The giver is connecting with what enables us and all life forms to function i.e. our vital life force or energy called Ki (in Japan), Chi (in China). This can sometimes get blocked. In everyday life, what we do or experience at work, at home, in our hobbies, in our emotions, or in our relationships with others, can sometimes block the body s natural flow of vital energy. The blockage shows itself as pain, distress or illness. With sensitivity, the giver of shiatsu feels and positively influences the receiver s vital energy, releasing the blockage and allowing the body s vital energy to flow freely, as it should, so that the receiver can get the most out of their particular potential. 6
Shiatsu can help with many modern health problems: migraines and headaches back, neck and shoulder stiffness muscle pain and aching joints panic attacks and stress menstrual problems digestive problems asthmatic symptoms To receive shiatsu, you would lie down on a futon on the floor. If this is not a comfortable position for you, you may sit on a chair. You stay fully clothed. It is best to wear loose, comfortable clothing and a pair of warm socks and not be too hungry or too full. You will be given the opportunity to say if there is any part of your body the giver should be careful of and if there is any part you wish to be given special attention. It might take a few sessions of shiatsu before your body relaxes sufficiently to feel the benefit. You give yourself the best chance if you relax mind and body completely. The body has its own wisdom. It already knows the way to heal itself. All it needs is a nudge in the right direction. So relax - enjoy! 7
INFORMATION ON ACTIVITY 2 DRU YOGA Dru Yoga is a unique form of Yoga. It involves gentle flowing postures and movement sequences that release the energy blocks which so often underlie painful emotions and disease. It incorporates breath awareness, visualisations, affirmations, and relaxation techniques. It is an extremely effective therapy in treating a wide range of health conditions including skeletal, muscular, digestive, endocrine, and stress related disorders. It works on the physical, emotional and spiritual levels at the same time. It gives people tools and techniques which will help them to transform themselves and their lives, enabling them to achieve a greater sense of well being. TAI CHI Tai Chi is a 'soft' martial art form (and is a very gentle form of exercise) It is primarily practiced for its health benefits. It emphasizes complete relaxation and is essentially a form of meditation, or what has been called 'meditation in motion'. Unlike the 'hard martial arts, tai chi is characterised by soft, slow, flowing movements that emphasize force rather than brute strength. It is a very useful tool in keeping mind body and spirit balanced for every day living. THERAPUTIC ART Being creative, in a stress-free and friendly environment, is a great way of relaxing whilst discovering new skills. This group will have fun exploring different techniques including drawing, painting, pottery, printing, papier-mâché and a variety of other ways of making great art. We ll look at the work of other artists and discuss how and why they work the way they do. Whatever your artistic ability or interest, even if you have no experience, this is a place for anyone wishing to relax and enjoy exploring their creativity. 8
INFORMATION ON ACTIVITY 1 Each week there will be a group workshop gently assisting you through your PCP journey. BREATHING Most of us do not think twice about our pattern of breathing because it is automatic. Few of us realise that our breathing interacts with our bodies and minds and affects us on many levels. I this workshop you will learn the importance of focusing on your breath and how to use it as a relaxation technique. INNER PEACE NOW (2 Sessions) * Does your mind go channel hopping between past and future, what ifs and maybes? * Have you noticed how rarely you feel at peace with the here and now? * Do you wish that your mind had an "off switch" - especially late at night? If you answered yes to any of these questions then this workshop is for you! * Learn simple techniques to help calm the channel hopping mind * Begin to observe how much energy we wasted on this continuous mind chatter * Discover a place within which is always peaceful * Find new ways to cope with the stresses of life Take back control and find that peace is possible...now! DEALING WITH PANIC AND ANXIETY Panic and anxiety are things we all experience from time to time. This workshop will give you strategies for coping during these times and help reduce your anxiety. NUTRITIONAL THERAPY Many of our health problems are caused by our food intake. We eat foods that increase our risk of ill health and disease. Bad eating habits can also leave us feeling uncomfortable and depressed. As a nation, we are at risk of becoming overfed but under-nourished. Nutritional therapy is a safe, natural and effective approach to improving health. It aims to stimulate the body's self-healing ability by providing the correct nutrition for individual needs and cleansing the body of accumulated wastes and toxins. It recognises that each person's needs are unique, depending on a number of factors, from inherited strengths and weaknesses to the influence of diet, lifestyle and environment. The two nutritional Therapy sessions explain different aspects of health and risks to health. Advice is given as to what can be done to help, for example, boosting the immune system, and if necessary, where to find more information. 9
LIFTING YOUR SPIRITS (2 sessions) When serious illness or disability occurs in your life, it may seem as if you have no control over what is happening and that your well-being lies in the hands of others. However, within yourself you have a vast capacity to build your resilience and rediscover personal strengths and qualities you didn t know you had. These help you to cope in more positive ways with the changes and challenges you face...to feel better in a physical sense but also to improve your mental, emotional and spiritual well-being...to find a new sense of balance, contentment and purpose in your life. On this three week course, we will be looking at 7 spiritual tools to help you re-discover and enhance a more positive and gentle way of coping with illness. These Tools are: - Visualisation, Appreciation, Creativity, Listening, Play, Reflection and Meditation. By practicing and using these tools in your day to day life, you will find and be able to draw upon a quiet place of strength and sustenance inside yourself. You can then think and act in ways that are most beneficial for your well-being. There are 2 CD s and a booklet exploring and guiding you into experiencing and using the 7 spiritual tools. This is available for purchasing (at cost) or to loan from the Positive Care Programme Library. SELF ESTEEM What is self esteem? We use the phrase self esteem to talk about the beliefs that you have about yourself the type of person you are, your abilities, the positive and negative things about you and your expectations for the future. This workshop will look at these things and talk about how you can build your expectations for the future. This workshop will look at these things and talk about how you can build your self esteem and improve your sense of wellbeing BUILDING SOCIAL NETWORKS To prevent feelings of isolation and loneliness it is important to build social contacts. This session will show how important this is and give tips as to how you can feel less isolated. IMPROVING RELATIONSHIPS (1 Session) We will look at using different strategies to help understand why relationships go wrong and then some proactive ways to build better relationships. Topics will be Effective Communication, Boundaries and Transition. SIGNPOSTING, GETTING OUT THERE This workshop will feature talks and information from other organisations who may be of interest and will help you maintain the good work you have done so far 10