News

Here are the main exerts from my newsletter- for a full copy of this issuesend me an email by completing the form on the contact me page.

I am pleased to announce that I can now offer an ‘emotional eating’ weight management programme and ‘ethical hypno-banding.

I also include a ‘compassion focused’ therapeutic approach within my practice and have had the pleasure and privilege of attending a course in CFT with Dr Mary Welford, and will be completing an advanced course with Professor Paul Gilbert later this year.

Listen out for me on the Aleena Naylor show on radio Derby on 21 September and High peak radio 24 and 25 September, where I will be talking about the big event  ‘FACE YOUR FEARS week organized by Anxiety UK-Britain’s leading anxiety charity. For more information about how you can join in or join Anxiety UK go to www.anxietyuk.org.uk

Each Wednesday at Blythe House hospice Dave Oldham runs a mindfulness meditation group- if you are local to Chapel en le frith, this class is well worth attending and all proceeds go to the hospice. For further information, contact the hospice on 01298 815388. Otherwise if you live farther afield then I would suggest looking out for mindfulness meditation classes and learning the practice- it is simple, safe , and most importantly- effective.

The next mindfulness and compassion day retreats being held at Blythe House are:

15^th October   Creatively developing mindful compassion practice

This day encourages a realisation of what it is that helps us to become more mindful and

more compassionate in our lives, by analysing the conditions that you can create externally

and internally and translating that realisation into action.

12^th November   Breathing into the freedom of life

This day explores the recognition that much of our suffering comes from habitual patterns in the mind and that many of these add to the fear and anxiety we may experience. This leads to working on ways to reduce this suffering and to stop feeding our fears through mindful

practice and reflection.

10^th December   Cultivating mindful compassion for all

This day looks at our recognition of the ‘ripple effect’ that developing more self-compassion in can have on the people around us. It explores the way we care for others and developing a universal sense of compassion for all beings.

£50 per retreat

Booking & Confirmation

For further information or to book a place, please contact Louise Chapman at Blythe House: 01298 816997 (24-hour voicemail) or email: louise.chapman This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Tips

Each issue I include a ‘tips’ section on varying topics.

As this year cruises along I thought I would share some further tips around mindful eating and weight management.  

Self-compassion and eating mindfully

Over the years I have worked with many people for weight and diet related issues and offers some ‘top to toe’ tips here for healthy eating!

When we diet we restrict the body of a variety of nutrients, and because of the time consuming planning and strictness of many diets, we often lose our motivation, life gets in the way, and when we finish the diet we more often than not put back on the weight we lost and more besides as the body goes into starvation mode and stores excess ready for the next diet/famine! Eating is vital for our survival so when we restrict our intake by dieting – we are going against our own body’s survival instincts.

The best way to lose weight and maintain the weight loss is through positive lifestyle change. This may mean actually eating more food- not less!

1.   Breakfast is the most important meal of the day-

Fuel up first thing; we need the most energy at the beginning of the day. If we skip breakfast, when we do finally eat -? Mid-morning or even later at lunchtime we often grab a quick fix for energy such as high sugar foods and refined products- biscuits /cakes etc and also the next meal we have, our body holds onto more than it actually needs because we have confused it and put it into emergency starvation mode- remember survival instinct- because it does not know when the next nourishment will come.

 So, balance is the key- sending a message to the body that it will be nourished regularly. If you do eat a breakfast but find yourself still hungry or very peckish around mid morning- then eat extra fibre at breakfast and include a piece of fruit.

Only 1 or 2 meals a day may not be enough for your body and often then when we do eat we overload to compensate as energy levels have dipped and we are ‘starving’ rather than ’hungry’.

2.   Pay attention to how you eat your food. Eating mindfully and compassionately

It takes 20 minutes for the body’s chemical signal to kick in and let us know we are full- if we eat quickly, in a hurry, distracted- we often miss the signal and carry on eating. If we eat more slowly- naturally we eat less in that time.

Chew your food well, this improves digestive absorption and smooth transit and is less work for the body to do further down and so avoids unnecessary blockages – like a traffic jam.

Really taste your food- quite often we miss flavours, so when we pay attention and taste our food, we find we are more drawn to healthier foods. Be in the present moment when eating your main meals- take time to sit down and really enjoy your food. Do not beat yourself up about having treats- when you eat mindfully, you naturally eat less, so you can have those treats but eating less of them- this takes the pressure of denying yourself treats, and when we are relaxed and mindful we are able to keep motivated and keep a sense of balance. Plan your weekly menu- when you are relaxed and have the time-it helps you to really think about what you are eating so that you can create balance in your diet. This saves energy through the week and keeps you on track! It also saves money on your shopping bill.

undefined

FACE YOUR FEARS WEEK

 September 25 to October 1 2011

I am very exited to be supporting a unique event

Anxiety UK - Britain's leading charity for anxiety disorders is launching a remarkable week long series of events and challenges next week, to raise awareness and money to support the many individuals who suffer daily from anxiety disorders and phobias and who can't always access the help they need and when they need it.

 "Face your fears week will be held 25 September to 1 October 2011, where people all over the country are being encouraged to challenge their fears and their phobias.

Any one can take part in Face your Fears week by taking part in organised challenges or creating a challenge that is personal to them."

"We also wnt Face Your Fears Week to be a catalyst to encourage people to raise money for individuals who struggle with anxiety disorders, where they have to face their fears every day."

Get in touch- get involved. I in 6 adults in the UK suffers from anxiety and phobias.

To get involved contact Terri at AUK on 08444775774 or email This e-mail address is being protected from spambots. You need JavaScript enabled to view it

I am a director on the board of trustees for this valuable charity and have supported AUK for many years- you are not alone - there is help out there- if you are on an NHS waiting list or needs some help- AUK offers support, advice, therapy, help lines and so much more to members..so have a look at the website and think about joining today for help and support
Anxiety UK

Listen out for my radio Derby interview tomorrow at 12.15- raising awareness for Anxiety - talking about 'Face your fears week' next week. Also on High Peak radio over the week and weekend. You can get involved- face your fears- rise to the challenge- raise money- join Anxiety UK Britain's leading Anxiety charity

"Anxiety UK is a national registered charity formed in 1970 by a sufferer of agoraphobia for those affected by anxiety disorders, and today is the leading authority on anxiety disorders and phobias in the UK. We are still a user-led organisation, run by sufferers and ex-sufferers of anxiety disorders.

Anxiety disorders are common and treatable, and Anxiety UK works to relieve and support those living with these conditions by providing information, support and understanding via an extensive range of services, including fast access to reduced cost 1:1 therapy services. The Anxiety UK helpline alone receives over 16,000 calls a year from people suffering from phobias and anxiety disorders.

We provide support to people with any anxiety condition, or specific phobia such as fear of spiders, blushing, vomiting, being alone, public speaking, heights - in fact, any fear that stops people from living their lives to the full."

To find out more about Anxiety UK go to

www.anxietyuk.org.uk

May 23 -30 is mental health awareness week 2011.

 This year the focus is on sleep. Check out my tips to get a good night's sleep or book in for a hypnotherapy session if you suffer from insomnia and would like to resolve this.

For further information on sleep and mental health wellbeing you can visit my website page for sleep and The website of the Mental Health Foundation at www.mentalhealth.org.uk .

I also have a 'Sleeping well' CD to help you get a good nights sleep. My CDs are £10 +£2 p&p

Hello and welcome to my May  newsletter.

 I believe there is so much that we can share with each- other, with family, friends and in the wider community to enhance the quality of life that we can enjoy. We never stop learning, and to this end I will share with you what has interested, informed, and inspired me over the last month. There has not been a March or April issue due to a very busy schedule so I hope you enjoy this issue.

This issue you will find the newsletter packed with information and tips, and your questions answered in ‘Ask Annette’, and my news to share! So do have a good look through!

The monthly sections to look out for and scroll down to  are ‘Tips’ and  ‘Ask Annette’.

Please note my tips and shared information are not a replacement for medical advice. They are intended for personal growth and development and to enable you to think about new ways of addressing and overcoming emotional challenges. Always speak to your doctor before making any changes if you are under medical care, this includes medication regimes.

As always, if there are particular topics you would like me to include or if you have any suggestions for the newsletter, all comments are very welcome. You can email me by completing the email form on my contacts page.

look out for my workshops this year. Dates and venues will be posted on my face book page, on my website, and in my monthly newsletters.

Mindfulness courses running throughout the year

I would like to recommend this course that is being run from March, as mindfulness is an excellent tool for managing stress and improving overall well being. I have attended this excellent course, run by two qualified teachers in the field of mindfulness.

8-week experiential courses, as recommended by NICE, will start Tuesday evenings on 1^st March 2011 and run throughout the year, so if you miss this course, do get in touch with Sarah to see when the next course is running at the Ring 0’Bells, Disley at the special price of £150

To enrol, or for further information, please contact Sarah Talbot at:

This e-mail address is being protected from spambots. You need JavaScript enabled to view it

 Call: 0777 202 4653.

  www.mindfulnessnow.org

Each Wednesday at Blythe House hospice Dave Oldham runs a mindfulness meditation group- if you are local to Chapel en le frith, this class is well worth attending and all proceeds go to the hospice. For further information, contact the hospice on 01298 815388. Otherwise if you live farther afield then I would suggest looking out for mindfulness meditation classes and learning the practice- it is simple, safe , and most importantly- effective.

Blythe House hospice is running a number of events throughout the year for practitioners and the general public so do have a look out for these- which will include mindfulness retreats. I continue to have the privilage of running wellbeing workshops at the hospice and know the worthwhile work that takes place here and all that this very special place has to offer, so do come along if you can. www.blythehousehospice.co.uk.

Yoga and pregnancy classes

 Last Saturday I had the wonderful privilage of being invited to talk to a group of ladies at their pregnancy yoga class in Macclesfield. I would like to recommend this class highly. The class, run by Karina Randall  is respectful and very beneficial. Karina is extremely well qualified and a dedicated teacher. There are women's classes also as well as pregnancy yoga classes. For further information you can visit Karina's website www.yogasisters.co.uk

Finally, for my fellow therapists/colleagues. The fifth annual Counselling and spirituality conference is taking place on  Saturday June 25 the Quaker meeting house in Disley. This day enables you to explore the links between spirituality and counselling and brings together people working in a variety of ways and with a variety of faith, and non-faith backgrounds. The conference cost for the full day is £55 and includes lunch and a certificate of attendance for continuing professional development.  For more information and to book a place you can contact Sarah Talbot at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Tips

Each issue I will include a ‘tips’ section on varying topics.

As this year cruises along towards the summer, I thought it might be helpful to share some positive thoughts and ideas to keep in mind: Some of you may have already received this information as a handout but I think it is a worthwhile information sheet to include to all my readers.

Good things to think about each day

Breathe.

The mind and the breath are connected- our mind is part of our body- the mind can only think about one thing at a time- however quickly it may move to a different topic, so when you focus on your breath, you are not focused on the situation, issue or problem that you have experienced.

In our everyday lives we breath quite shallowly from here (chest) and when we are anxious we breath more quickly and shallowly, increasing heart rate, as blood goes to the major organs for ‘fight or flight’ – not to the brain, so the increasing breathing increases the sense of dizziness, faintness and further fear- so we want to reverse this process quickly and effectively and take control.

Take in a really nice deep breath, - this helps you to take in more oxygen and slow things down.

Hold to the count of four, - the mind is then focused on the count and the breath,

 And then breath slowly out through your mouth- this lets out all the tension and you can notice your shoulders going down- and imagine the word ‘calm’ – by imagining the word ‘calm’ you are sending a further reinforcing positive signal to the body that it can ‘relax’.

• To be in the moment you are a part of, to refocus your thoughts that may be in the past or the future.
•  So, it is important to know that yesterday is past and you cannot change it- it is gone.
• The future has not happened yet- therefore it does not exist and we cannot predict what will actually happen, as there are so many possibilities.
• But, we can choose to acknowledge that just as there may be negative possibilities that we fear, so too are there equally, wonderful positive possibilities, and just because something has happened one way in the past does not mean it will happen that way again.
• The only reality is this present moment, so to really be in this moment- it is about bringing your focused attention into the space and peace around you- being mindful of what you can see, hear and feel. There is a lovely phrase that is helpful to think about here:
• Yesterday is history
• Tomorrow is a mystery
• Today is a gift, that’s why it’s called the present.

Now- just take a moment to:

• Think of three things you like most about yourself,
• Three positive things that people have said about you in your lifetime,
• And then think about what are your three best qualities…
• Take a moment now to be in the present and be aware of how you feel after thinking about those very important truths.
• Practicing this often will increase your self- esteem and confidence and enable you to acknowledge your value and help you to put all of life’s joys and challenges into a manageable perspective.

“When you change the way you look at things, the things you look at change” Wayne Dyer

So to change some of the way we think about things, here are a few ideas:

• Flaws and failures are growth opportunities
•  you have accomplishments within you, waiting to happen
•  Mistakes are research moments- the 40 in WD40 represents the 40 attempts taken to perfect the product.
• Problems are stepping stones to success

Each day think about this acronym AOL

A your achievements

O all you have overcome on your journey towards positive change and personal development

L all you have learned from your challenges, about you, your abilities, capabilities, strengths, and all you have learned that empowers you.

‘Ask Annette’

A lot of you have asked about ‘Mindfulness’.

 So I am attaching  some information here:

Mindfulness and relaxation

“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgementally” Jon Kabbat Zin

“Mindfulness can be cultivated by paying attention in a specific way, that is, in the present moment, and as non-reactively, non-judgementally and openheartedly as possible” Jon Kabbat Zin

[Mindfulness is] awareness of present experience with acceptance” Germer

• Mindfulness- Acknowledging the beauty of nature every day- “The mental quality of non-judgmental attention that can see things directly as they appear in the present moment”.when you are walking- this is a good time to practice mindful awareness- being in touch with and being fully aware, in the present moment, of all you can see, hear, and feel on your walk. Mindfulness enables you to switch off from the busy and demanding days and all the joys and challenges they bring- giving you time to acknowledge the space and peace around you. There is much evidence to show that mindfulness helps lift mood and increases overall well being.

• Remember- the present moment is the only reality, so take time to notice it and enjoy it. I heard a useful saying recently that may help to calm anxieties and worries as you look ahead- “Today is the tomorrow you worried about yesterday”. Anon. 

Relaxation classes and workshops

 Monday morning classes begin again on March 7 and run from 10-11.00am in the community centre with a warm and friendly group.

 The relaxation class is a really good way of boosting your energy reserves, and is a great way of boosting your immune system. It is a useful practice to do every day but this can sometimes be difficult so the classes help to give you some time each week for this beneficial practice. It is also a chance to share tips / ask questions about any concerns you may have around areas such as sleep and stress management.

CDs

My CDs are available to buy at my classes or from my practice by arrangement.  Alternatively I can send them to you by post but there will be a £2.00 P&P delivery cost- for first class recorded delivery and safe packing. Each CD is £10.00

There are five CDs titles in all:

Sleeping Well; Weight Management; Relaxation: Tranquil beach; Relaxation: Tranquil forest

Relaxation: Tranquil garden          

Also, I can now offer a new CD – Raising self esteem.

Recommended reading:

“The miracle of mindfulness”- The classic guide to meditation. By Thich Nhat Hanh.

“The Mindful way through depression” (with accompanying CD) Segal, Williams, Teasdale, and Kabbat –Zin

“Mindfulness for Dummies” Shamash Alidina

“The compassionate Mind” Professor Paul Gilbert

“The mindful path to self-compassion” Christopher K. Germer, PhD

I hope you have enjoyed my May  2011 newsletter.

 please forward this newsletter to anyone who may be interested.

Kindest regards and best wishes for the month ahead!

Annette Boden

Press release: A local Hypnotherapist becomes one of the first in the country to be CNHC registered. February 2011

Annette Boden, a local hypnotherapist in the High Peak and East Cheshire has become one of the first hypnotherapists in the country to achieve a new national standard of excellence for her therapy and has been registered by the Complementary and Natural Healthcare Council (CNHC), the UK regulator for complementary healthcare. This recognition places her at the forefront of a national drive to provide a benchmark for standards and safety for the public. Practitioners registered with the CNHC meet national occupational standards and abide by a rigorous code of conduct, performance and ethics.

Annette says “Achieving registration is not only great news for me and my clients, but a vital step for hypnotherapy.” Hypnotherapy is a very beneficial therapy for many issues, including stress and anxiety management, insomnia, alcohol problems and many other issues that can lead to further serious health issues if not addressed.

Hypnotherapy is one of 11 disciplines now recognised by the CNHC. Members of the public can search the CNHC register to find practitioners in their local area. More than 40,000 searches were carried out last year.

By providing a verification of standards, the CNHC allows GPs, hospitals, private healthcare providers and insurance companies to refer patients to hypnotherapy practitioners or to make hypnotherapy more readily available in health centres, clinics, doctors’ surgeries and hospitals.

Annette has also recently been very pleased to join the board of trustees for Anxiety UK  and hopes that achieving this registration further supports this role as she looks forward to raising awareness about  Anxiety and  in particular OCD during national OCD week from 7 to 13 February 2011.

Tinnitus awareness week 4 - 11 February 2011

The official launch of Tinnitus Awareness Week 2011 will take place at the prestigious Quo Vadis, 26 - 29 Dean Street, London on Monday 7th February from 11.00am – 2.30pm. 

Representatives from the British Tinnitus Association - the only UK-based charity dedicated to supporting people who experience tinnitus - and the charity’s ambassador Eddy Temple-Morris will be in attendance and available for interview. Also experts from Musicians Hearing Services will be fitting bespoke earplugs – favoured by the great and the good of the music industry including everyone from Chris Martin and Erol Alkan to Plan B - and offering a 25% discount on normal prices for this exclusive one-off event (Retail price using £170.00 per pair, discounted price £135.00).

Throughout Tinnitus Awareness Week (4th-11th February) the BTA aims to increase awareness of tinnitus and of the risks of exposure to loud music, and to encourage people to protect their ears while enjoying music to prevent permanent hearing damage. Exposure to loud music can occur via a personal music player or at home, in the workplace or at public music concerts or nightclubs.

For more information about Tinnitius awareness week and Tinnitus visit the BTA website at

www.tinnitus.org.uk

National OCD awareness week

OCD Week 7th – 13th February 2011

Joel, January 5, 2011

OCD Action is once again running OCD Week and this time we are aiming to make even more noise. The focus of OCD Week will be on raising awareness of OCD amongst the general public.

www.ocdaction.org.uk

From Anxiety UK 

  February 2nd, 2011

Hello and welcome to my January newsletter.

I would like to welcome those of you who have not received my newsletter before and hope that you enjoy it.  I believe there is so much that we can share with each- other, with family, friends and in the wider community to enhance the quality of life that we can enjoy. We never stop learning, and to this end I will share with you what has interested, informed, and inspired me over the last month.

This issue you will find the newsletter packed with information and tips, and your questions answered in ‘Ask Annette’, and my news to share! So do have a good look through! The monthly section to look out for is ‘Ask Annette’.

Please note my tips and shared information are not a replacement for medical advice. They are intended for personal growth and development and to enable you to think about new ways of addressing and overcoming emotional challenges. Always speak to your doctor before making any changes if you are under medical care, this includes medication regimes.

As always, if there are particular topics you would like me to include or if you have any suggestions for the newsletter, all comments are very welcome. You can email me by completing the email form on my contacts page

As I do not have everyone’s email addresses, some will go out in the post.

News

I do not add VAT to my services so the VAT increase will not affect therapy fees, which have remained the same for the last eight years and will continue to remain the same well into next year.

January 2011 may be a good time to think about getting rid of old unwanted habits and beliefs and making some positive lifestyle changes and choices. I cover many issues within my practice, with compassion and empathy, and I also offer a free initial telephone consultation. My services at park Lane in Macclesfield will be extending, and I continue to offer evening and weekend appointments at my Chinley practice, Sett valley medical practice, and The Regency Hospital in Macclesfield.

Also, look out for my workshops this year. Dates and venues will be posted on my face book page, on my website, and in my monthly newsletters.

National OCD Week is 7-13 February

If you are affected by this condition or would like further information look out for my ‘Ask Annette’ section in February’s newsletter. Also, for further information now you can visit the website of Anxiety UK at www.anxietyuk.org.uk and the specialist organization and charity that I support OCD action at www.ocdaction.org.uk .

Tinnitus awareness week 4-10 February

If you are affected by this condition or would like some further information. You can visit my website and see my November 2010 news information. Also you can visit the website of the British Tinnitus association at www.tinnitus.org.uk

Professor Paul Gilbert- Professor of clinical psychology at the University of Derby has been made an OBE in the New Year Honours list for services to healthcare. (See p12 of The Buxton Advertiser I have recommended, and continue to recommend his excellent book “The compassionate mind”.

My face book page continues to be updated so please go and have a look at my face book page- Annette Boden well being. Here you can ask questions and ‘become a fan’ and find out about workshops and events and where I will share information that may be helpful and beneficial, and where I hope to build up a supportive and exciting group of like minds and hearts.

Follow me on Twitter at @annetteboden.

Sleeping well course:

Do you suffer from long sleepless nights? Find that you can get off to sleep but wake through the night and have difficulty getting back to sleep? Do you feel exhausted when you get up in the morning and feel like you have not slept at all?

Then this course of 4 monthly workshops is for you.

Dates: January 26, February 23, March 23, April 20

Time: 6.30pm-7.30pm

Venue: Sett valley Medical Practice, New Mills

By attending this workshop you will:

• Learn how to get back into a natural rhythm of quality sleep to replenish and rejuvenate
• Pick up tips for sleeping better, getting off to sleep and staying asleep
• And learn a deep relaxation technique that will change your sleep patterns for the better. 

Booking is essential as places are limited to 8 per course.

The cost is just £40 per person payable in full before the first session to reserve your place.

You can also book per session:  £10 payable in full before the session, non refundable for cancellations within 24 hours

The course will begin January 26 2011.

If you would like further information you can send me an email or give me a call.

For easy booking and further information:

Telephone 01663 743483 select option 6’ and ask to speak to Corrine Dale. 

In this, the first issue for 2011, I will be focusing on tips to help you look forward to the year ahead a step at a time, with balance and harmony in mind! 

.

As this New Year begins, it is time once again to think about positive change, improvements, resolutions, and achieving goals, aims and dreams!

A key phrase to keep in mind this year is – a step at a time and the key words to focus your endeavours on are Balance and harmony.

 Let me begin by personally sharing with you.  Ideally, I would like to do an hour of yoga and an hour of mindfulness meditation every day and walk...before breakfast- unrealistic! As someone with fibromyalgia I know only too well the pitfalls of trying to do too much. I now listen to my body more, give myself permission to rest and I aim to pace myself. I do feel better for it. I am less stressed and have more energy and this supports me through the more hectic times of a very busy life. But, I have learned the hard way, so I share these tips with you to make your 2011 a little more pain free, and a lot more pleasurable!

So, along with the usual aims we all have, and the changes you may like to focus on as the New Year begins, I would like to offer some tips to enhance the quality of your ‘step by step’ achievements and some new resolutions for permanent success and happiness:

• Balance – going full steam ahead with a radical diet puts excess pressure on you at the very start of the year. It is far better to consider eating healthily (see my weight management programme details on my website for further information). Over -exercising for hours at a time is not sustainable and can lead to feelings of defeat and guilt- both unnecessary! Be kind to yourself and acknowledge that even a brisk 20 minute walk each day counts. Doing a small but regular amount each day as part of your balanced day, you will soon notice the benefits, increased energy levels, and a boost to your immune system as you move through the last few months of winter and into spring. 
• Let go of old unwanted habits- one at a time!

Follow the "read more" link to read the full article, followed by 'Ask Annette' and the rest of this month's exciting newsletter!

Hello and welcome to my December newsletter.

I would like to welcome those of you who have not received my newsletter before and hope that you enjoy it.  I believe there is so much that we can share with each- other, with family, friends and in the wider community to enhance the quality of life that we can enjoy. We never stop learning, and to this end I will share with you what has interested, informed, and inspired me over the last month.

This issue you will find the newsletter packed with information and tips, and your questions answered in ‘Ask Annette’, and my news to share! So do have a good look through! The monthly section to look out for is ‘Ask Annette’.

Please note my tips and shared information are not a replacement for medical advice. They are intended for personal growth and development and to enable you to think about new ways of addressing and overcoming emotional challenges. Always speak to your doctor before making any changes if you are under medical care, this includes medication regimes.

As always, if there are particular topics you would like me to include or if you have any suggestions for the newsletter, all comments are very welcome. You can email me by completing the email form on my contacts page

As I do not have everyone’s email addresses, some will go out in the post.

News

I do not add VAT to my services so the VAT increase will not affect therapy fees, which have remained the same for the last eight years and will continue to remain the same well into next year.

January 2011 may be a good time to think about getting rid of old unwanted habits and beliefs and making some positive lifestyle changes and choices. I cover many issues within my practice, with compassion and empathy, and I also offer a free initial telephone consultation. My services at park Lane in Macclesfield will be extending, and I continue to offer evening and weekend appointments at my Chinley practice, Sett valley medical practice, and The Regency Hospital in Macclesfield.

Also, look out for my workshops in the New Year. Dates and venues will be posted on my facebook page, on my website, and in my monthly newsletters.

I am very pleased to announce that I am now CNHC registered. This is the register for the complimentary and natural healthcare council

“What is the CNHC Register?

The CNHC Register is provided by Complementary and Natural Healthcare Council (CNHC). CNHC is the national voluntary regulator for complementary healthcare practitioners in the UK. Our key function is to enhance public protection, by setting standards for registration with CNHC. We anticipate that obtaining the CNHC "quality mark" will swiftly be recognised as the hallmark of quality for the sector. Over time, the general public and those who commission the services of complementary healthcare practitioners will be able to choose with confidence, by looking for the CNHC quality mark.”

Sleeping well course: The sleeping well course will comprise of a series of four monthly sessions with homework in between and will run at Sett Valley Medical practice from 6.30pm until 7.30pm and all are welcome. The dates are now available to put in your diary: January 26, February 23, March 23, and the final workshop on April 20. Bookings are being taken now. Please book your place with Corrine at Sett Valley on Telephone 01663 743483 is essential as places are limited to 8 per course. The cost is just £40 per person payable in full before the first session to reserve your place.  The course will begin January 26 2011. If you would like further information you can send me an email or give me a call. Places are limited so do get in touch if you would like a place.

Tips

Each issue I will include a ‘tips’ section on varying topics.

In this, the last issue for 2010, I will be focusing on tips to help you enjoy the festive season.

Tops tips for Christmas harmony and health!

I have shared these tips before but I am bringing them together for this issue and hope you find them useful:

As the cold weather sets in and stress levels rise, it is a time to heal, acknowledge what we have – loved ones and friendships-

I have personally been touched by human kindness and sharing this year. I know whatever you believe, the power of intention and human love in unity is unrivalled.

So, I would like to share with you a story that a lady shared in relaxation class last year and the message remains true and I believe powerful as we move out of this year and into the next. My recount of the story may not be exact, but the message is clear and I hope it takes you into the new decade with a positive thought to hold on to.

A young Cherokee boy asked his father about the two wolves. His father told him, we each have two wolves within us, and they battle. They are the good wolf, and the bad wolf. The good wolf carries our hopes and dreams, our love and compassion, all our strengths, and all that is good about us. The bad wolf carries fear, jealousy, greed, and all negativity within us. The little boy asked his father, “which is the strongest?” and his father replied, “The one we feed”.

This simple but profound and enlightening message is there for all of us to take on board, to listen to, and to work with.

In positive psychology it is all about focusing on what you want- not what you don’t want, to achieve.

So let’s all really focus on feeding the good wolf within us, our true human nature when fed, the true spirit of Christmas, which is love, and let’s carry this love in unity into the next decade.

Festive tips:

Traditionally, Christmas marks the end of one year and prepares us for the next. This year we can mark the end of a decade and reflect on what Christmas means to each of us, without that overwhelming feeling of stress, created by the desire for perfection.

Let’s slow things down for a moment and think about what we want to achieve, and what we have already achieved in this year.

Focus only on the positive – you will have achieved much more than you think when you start to reflect.      

• Pace yourself with the Christmas drink. Traditionally, people do generally drink to excess at this time of year. However, by drinking less, you will enjoy more, with less physical and emotional suffering. Space out alcoholic drinks with non-alcoholic ones. Swap carbonated mixers such as tonic, which increases alcohol absorption for vitamin enriched fruit juices.
• Take the opportunity of the spirit of Christmas to heal rifts and let go of old grudges. Write letters to old friends.
• Delegate where you can –share out the Christmas jobs.
• Reflect on all that you have achieved over the past twelve months- really focus on the positives.
• Streamline the late night partying. A good night’s sleep reduces symptoms of stress.
• Focus on positive nutrition to balance out excesses and indulgences. Antioxidants help relieve the physical effects of stress. These can be found in Satsumas, nuts, fresh fruit and vegetables, all available at Christmas. And of course, a little bit of chocolate. Go for 70% cocoa solids so you have the benefits with less fat and sugar. Drink less caffeine- it dehydrates and increases stress.
• Forget about piling on the pounds. Enjoy your food more: Eat slowly, chewing well, and really tasting your food, savouring every mouthful. You will soon find you are eating much less, and may actually lose some unwanted weight this year.
• Take a deep breath, hold to the count of 4, and breathe slowly out, and imagine the word, Calm-letting go of all tension.

Follow the "read more" link to read the full article, followed by 'Ask Annette' and the rest of this month's exciting newsletter!

Hello and welcome to my October newsletter.

I would like to welcome those of you who have not received my newsletter before and hope that you enjoy it.  I believe there is so much that we can share with each- other, with family, friends and in the wider community to enhance the quality of life that we can enjoy. We never stop learning, and to this end I will share with you what has interested, informed, and inspired me over the last month.

This issue you will find the newsletter packed with information and tips, and your questions answered in ‘Ask Annette’, and my news to share! So do have a good look through! The monthly section to look out for is ‘Ask Annette’.

Please note my tips and shared information are not a replacement for medical advice. They are intended for personal growth and development and to enable you to think about new ways of addressing and overcoming emotional challenges. Always speak to your doctor before making any changes if you are under medical care, this includes medication regimes.

As always, if there are particular topics you would like me to include or if you have any suggestions for the newsletter, all comments are very welcome. You can email me by completing the email form on my contacts page.

As I do not have everyone’s email addresses, some will go out in the post.

News

There are some very important and exciting announcements for this issue!

I am very pleased to announce that I have become a trustee for Anxiety UK. I am also on the IBS register as a therapist offering help for Irritable bowel syndrome, and I have also completed a course in Hypnotherapy for Tinnitus.

My face book page continues to be updated so please go and have a look at my face book page- Annette Boden well being. Here you can ask questions and ‘become a fan’ and find out about workshops and events and where I will share information that may be helpful and beneficial, and where I hope to build up a supportive and exciting group of like minds and hearts.

Follow me on Twitter at @annetteboden.

Sleeping well course: The sleeping well course will comprise of a series of four monthly sessions with homework in between and will run at Sett Valley Medical practice from 6.30pm until 7.30pm and all are welcome. Bookings will be taken from January 2011. Please book your place f with Corrine at Sett Valley  on Telephone 01663  743483 is essential as places are limited to 8 per course. The cost is just £40 per person payable in full before the first session to reserve your place.  The course will begin in January 2011- date to be confirmed. If you would like further information you can send me an email or give me a call.

Tips

Each issue I will include a ‘tips’ section on varying topics.

This issue, I will be focusing on tips to help you manage pain . Top tips taken from Powys health board website .

• Have a go at getting yourself into a routine.

It can be very difficult to have any kind of a daily routine when you have chronic pain.  You may find that your pain is pretty much in control of what and how much you do.  If you can begin to develop a routine, this may help you to regain control over your lifestyle.  Maybe use a diary to plan your daily activities.  For example, perhaps you could set yourself a goal to walk a short distance every morning.  Your body is likely to get used to this repetition and it is the beginning of a routine.  Or have a go at getting up at the same time each morning – whether you have had a good night’s sleep or not.  This will help create a daily routine. Having a routine may also help you sleep better at night and may help to reduce catnapping during the day.  

• Do some gentle stretches each morning

Before you get out of bed in the morning roll on to your back and gently stretch out your arms, back and legs. As you relax again, breathe out slowly and allow the stiffness to flow out of your body.  People with chronic pain may find that they are especially painful and stiff when they get out of bed.  Relaxed stretching movements done every day may help you to loosen up a bit.

• Set priorities and realistic goals

With limited energy, mobility and confidence it is important to look at what matters in your life.  Ask yourself what you want.  Decide what would be helpful for you in your present situation rather than what have been your priorities in the past. Are you telling yourself that ‘I should be doing this’ or ‘I must finish that’ or ‘I ought to have done that’?   If you are, it is likely you are pushing yourself and trying to do things as you have always done them.  You won’t be able to do everything you used to do, so make a plan of what you can do reasonably easily and what you want to do.

• Avoid staying in one position for long periods

Remind yourself to change your position and your daily activities regularly.  Change position every 10 to 15 minutes so that you don’t stiffen up and make your symptoms worse.

Follow the "read more" link to read the full article, followed by 'Ask Annette' and the rest of this month's exciting newsletter!

Hello and welcome to my August newsletter.
I would like to welcome those of you who have not received my newsletter before and hope that you enjoy it. I believe there is so much that we can share with each- other, with family, friends and in the wider community to enhance the quality of life that we can enjoy. We never stop learning, and to this end I will share with you what has interested, informed, and inspired me over the last month.
This issue you will find the newsletter packed with information and tips, and your questions answered in ‘Ask Annette’, and my news to share! So do have a good look through! The monthly section to look out for is ‘Ask Annette’.
Please note my tips and shared information are not a replacement for medical advice. They are intended for personal growth and development and to enable you to think about new ways of addressing and overcoming emotional challenges. Always speak to your doctor before making any changes if you are under medical care, this includes medication regimes.
As always, if there are particular topics you would like me to include or if you have any suggestions for the newsletter, all comments are very welcome. You can email me by completing the email form on my contacts page.

News
There are some very important and exciting announcements for this issue!
I am very pleased to announce the opening of my new practice from July 2010 at 250 Park Lane in Macclesfield so I will now be able to offer a weekday service as well as my Saturday clinic at The Regency Hospital. I continue to run my practice in Chinley and at Sett Valley medical practice.

My face book page continues to be updated so please go and have a look at my face book page- Annette Boden well being. Here you can ask questions and ‘become a fan’ and find out about workshops and events and where I will share information that may be helpful and beneficial, and where I hope to build up a supportive and exciting group of like minds and hearts.
Follow me on Twitter at @annetteboden.

Tips

Each issue I will include a ‘tips’ section on varying topics.

This issue, I will be focusing on tips to help you combat work related stress and improve your work life balance.

• Have a good social support system, either at work or at home. This means choosing to surround yourself with people who you feel comfortable with; share similar interests with, and who value you. In work, this includes people who understand the challenges of your job.
• Prioritise your workload, and organise it. Avoid huge, impossible lists. Order- Prioritise, then delegate where necessary, and carry over what is not completed to the top of tomorrow’s list .Be realistic about your expectations.

Follow the "read more" link to read the full article, followed by 'Ask Annette' and the rest of this month's exciting newsletter!

Annette’s newsletter May 2010

Hello and welcome to my May newsletter.

I would like to welcome those of you who have not received my newsletter before and hope that you enjoy it.  I believe there is so much that we can share with each- other, with family, friends and in the wider community to enhance the quality of life that we can enjoy. We never stop learning, and to this end I will share with you what has interested, informed, and inspired me over the last month.

This issue you will find the newsletter packed with information and tips, and your questions answered in ‘Ask Annette’, and my news to share! So do have a good look through! The monthly section to look out for is ‘Ask Annette’, This month I am answering your questions about'dreams'.

This month's tips section is about helping you get in good shape for the summer- do have a read- there are lots of tips and plenty of information regarding weight management and much more!

Please note my tips and shared information are not a replacement for medical advice. They are intended for personal growth and development and to enable you to think about new ways of addressing and overcoming emotional challenges. Always speak to your doctor before making any changes if you are under medical care, this includes medication regimes.

As always, if there are particular topics you would like me to include or if you have any suggestions for the newsletter, all comments are very welcome. You can email me by completing the email form on my contacts page. 

News

There are some very important and exciting announcements for this issue!

My new website is finally up and running, so please have a look through. I hope you like it. Next Friday 4 June, Anxiety UK celebrate their 40^th anniversary AT The Lowry in Manchester. Tickets can be obtained from www.anxietyuk.org.uk .

I am very pleased to announce the opening of my new practice from July 2010 at 250 Park Lane www.250parklane.co.uk in Macclesfield so I will now be able to offer a weekday/evening service as well as my Saturday clinic at The Regency Hospital. I continue to run my practice in Chinley and at Sett Valley medical practice.

My next anxiety management workshop is being held on June 2 at 6.30pm- for further information and how to book a place, go to Workshops and events

My new face book page is now ready so please go and have a look at my face book page- Annette Boden well being. Here you can ask questions and ‘become a fan’ and find out about workshops and events and where I will share information that may be helpful and beneficial, and where I hope to build up a supportive and exciting group of like minds and hearts.You can also follow me on Twitter at @annetteboden.  

Tips

Each issue I will include a ‘tips’ section on varying topics.

This issue, I will be focusing on tips to help you get ready and in good shape for the summer.

It is particularly important to us to achieve and maintain a healthy weight as we throw off the winter layers and turn our thoughts to more outdoor activities. However, this can be a time and source of stress for many, not wanting to expose the excesses from the winter months. So let us consider the following: in order to achieve the confidence to shed the layers having a visual goal is extremely useful so imagine yourself at the ideal weight for your height and what you would be wearing. This goal can motivate you to exercise ore often-action creates motivation. So, beginning with a short but brisk 20 minute walk each day you can build on this as much or as little as you want as this will improve your circulation, realise endorphins-feel good hormones and flush out toxins- giving more energy and lifting your mood.

For the full article, followed by 'Ask Annette' and the rest of this month's exciting newsletter!

March 2010

Annette’s newsletter March 2010

Hello and welcome to my March  newsletter.

I would like to welcome those of you who have not received my newsletter before and hope that you enjoy it.  I believe there is so much that we can share with each- other, with family, friends and in the wider community to enhance the quality of life that we can enjoy. We never stop learning, and to this end I will share with you what has interested, informed, and inspired me over the last month.

This issue you will find the newsletter packed with information and tips, and your questions answered in ‘Ask Annette’, and my news to share! so do have a good look through! The monthly section to look out for is ‘Ask Annette’.

Please note my tips and shared information are not a replacement for medical advice. They are intended for personal growth and development and to enable you to think about new ways of addressing and overcoming emotional challenges. Always speak to your doctor before making any changes if you are under medical care, this includes medication regimes.

Spring into action this New Year-increase your motivation to work smarter towards your desired goals. Now is the time- at the beginning of a brand new year that brings hope and optimism as we look forward.

Your goals do not have to be huge or set in stone - think about what is realistically achievable and attainable for you - be it letting go of an old unwanted habit to creating new ways of people and sharing your life in friendship.

At last! Here is my second quarterly newsletter.  
If there are particular topics you would like me to include or if you have any suggestions for the newsletter, all comments are very welcome. You can email me using the contact form on this website.

Relaxation classes
I am writing to let you know about the new spring relaxation and well being classes running in Chinley Village Community center.
The Tuesday evening classes will now run as 6 weekly courses. So £30.00 per course or £6.00 for a drop in session. The class runs from 7.45pm until 8.45pm and will include time for questions and the covering of topics requested.
The Monday morning classes continue to prove popular and run from 10-11.00am in the community centre with a warm and friendly group.

Get your new year off to a healthy start by:

• Booking a place on my 6 week relaxation and wellbeing course- starting Tuesday 6 January 7.45-8.45pm £30.00-limited places.
• Booking a place on my ‘easy weight management’ experiential  workshop - January 12 7.00-8.00pm in the Lecture theatre at The Dome  only £5.00
• Treat yourself to one of my relaxation, sleeping well, weight management Cds'.