When life throws a curve ball We all know that life throws us curveballs. But when our world turns upside down so profoundly and unexpectedly, the fear, grief, stress, and emotional pain we experience can feel unbearable. Especially when the outcome is out of our control and we’re plunged into a deep sense of uncertainty about the future. It’s a lot. Navigating long-term health conditions Navigating adversity with long-term health conditions requires a multifaceted approach, including building resilience, practising self-compassion, seeking social support, and engaging in self-care, while also seeking professional help when needed. Mobilates and its offer can support you in achieving this, but it takes time and commitment, a huge dose of resilience and some experimentation to find the right combination of classes and socials for you. Here are three ways to cope if you’re navigating adversity: Allow yourself to feel During distressing times, emotions can feel more intense and overwhelming. Try to make space for any big feelings, and give yourself time to adjust. It may take longer than you think. That’s okay. Focus on what’s in your control When events are out of your control, it can help to focus on your own sphere of influence to help ease fear and overwhelm. What tangible thing can you do right now? Maybe it’s processing your feelings with someone, or taking productive action to support yourself or others. Take it moment by moment. In intense periods of stress or tragedy, it’s common (and totally normal) for the mind to spiral into fear-based thinking. Gently encourage yourself to hold onto the present moment. Take it minute and minute. Easier said than done, but important. Keep this in mind Remember:  The harder life gets, the gentler you need to be with yourself. Reflect: What support would you benefit from the most right now? Make that your focus. Reframe:  "I should/shouldn't feel ______" → "I'm allowed to feel however I feel, even if those feelings are in conflict and constantly changing" Reset:  Feeling overwhelmed with emotional pain? Put a hand over your heart, close your eyes, and tune into your heartbeat. Things to experiment with : When things seem like they are weighing you down , try some of the free resources from Calm shown below: A Heart Less Heavy with Tamara Levitt Coping with grief with Lama Rod Owens Free resources & mental health support during natural disasters Coping with trauma: how to help yourself (or someone else) May we all be safe. May we all be free from harm. May we all find relief from suffering. The Mobilates Mob is here to support you through the ups and downs. Please reach out - stay safe and be as well as you can be. Make the most of the resources available to you, including Saturday Move and Chats, Togetherness and Book Club. Mobilates CIC provides online and in-person inclusive exercises classes for people in the UK. Classes centre around supporting people with mobility issues, chronic pain, disabilities and long-term health conditions. www.mobilates.com

What is a Mobilates Retreat Day? A Mobilates retreat day recognises that when dealing with health conditions. It prioritises rest and reconnection; all crucial for overall well-being. Rest allows the body to recover and recharge, while reconnection fosters emotional and social support. Meeting at Paddock Wood in Kent presented a rare and unique opportunity for those with chronic health conditions, disabilities and mobility issues to come together in a safe and supported environment to experience the power of accessible exercise delivered by experts with lived experience. Open to both current members and those new to exercise and wanting to find out more. I've ben a member for the past 18 months. I participate in numerous classes each week. This Mobilates event gave me the chance to finally meet some of my instructors and fellow participants in real time instead of in a square on my computer screen - although that's lovely too! The chance to feel the full power of community spirit, acceptance, understanding and support without explanation or judgement. All key ingredients of Mobilates offer wrapped up in an in person meet up in a great location with everything you could possibly need and more. All delivered with care, knowledge, genuine love, friendship, warmth and respect. Help Is Readily Available Help is forthcoming - sometimes before you even know what you need its done and you don’t feel singled out because everyone in the room knows what it’s like to need that extra bit of care and attention. Simple adaptations are seen as normal everyday occurrences and not a challenge or extra effort. Accessible & Modified Exercises Need help with your wheelchair - no issue, need help with your socks - no issue, need some extra cushions - no issue. Need some reassurance - consider it done. Got a question then ask. Nothing too much or too little. Every little detail catered for and every little difference accepted and welcomed. A day when no one stares and no one challenges what some might see as a strange request. Relaxation time and plenty of comfort breaks are built in to aid with fatigue levels and nothing feels rushed, forced or too strictly timetabled. Yet there’s a lovely flow and structure to the day with the flexibility required by people living with additional support needs. Catering & Refreshments A leisurely lunch, all cooked fresh and with plenty of dietary options eaten out in the sunshine was a real treat. The chance to meet people from all areas of the country with varying needs and different stories to tell is like a breath of fresh air. A space where you can share your story, sit back and listen to others, connect in your own way and not feel the need to explain why you need the extra support thats so readily given to you. Feel like part of the crowd instead of the odd one out. A Totally Inclusive Space Imagine being in a space where no one questions why you need extra help and support. There are no invasive questions about ‘what’s wrong with you’ and instructors know your medical history so well that all the tools available to support you have already been planned into the day. Struggles are picked up and managed. Then as we had our final check in the sad reality that the day is done. Lots of weary but very happy and relaxed people joining together to celebrate the amazing work by Leanne and the rest of the Mobilates team to create something so special. Our feedback hearts generating a rainbow of inspiration, satisfaction, enjoyment and happiness. One last group picture to finish the day and we are through - the moment i’d been looking forward to for so long now a memory that I’ll never forget. Resting afterwards the immediate thought in my head shifted to… when and where is the next one and how do I get myself there?!!! Returning home I felt both grateful for the opportunity but also sad that the pure pleasure, joy and happiness couldn’t last that bit longer. But I’ll be back to my online classes knowing just how special this group is and what it means to me. With some new friendships created and bonds firmly formed, as well as some top tips for accessible exercise and mindful breathing as well as some new experiences gained. So want to know more? Then the timetable from Kent was as follows: Arrival and refreshments Time to get to know each other Seated pilates Break and time to connect with others Mindful breathing Qigong Lunch Check in Massage with balls Sound bath Coming together and feedback opportunity including the creation of a beautiful memory rainbow filled with hearts and finished off with a group photo. Fancy giving it a go? Then hit this link for the Accessible Exercise Showcase  information. Warrington - 14th September  is the next available day to book. Mobilates CIC provides online and in-person inclusive exercises classes for people in the UK. Classes centre around supporting people with mobility issues, chronic pain, disabilities and long-term health conditions. www.mobilates.com

Explore a breathing practice Calm is a free app that provides several courses, meditation sessions, breathing exercises, and mindful tools without a paid membership. However, much of the site requires a subscription. However, as we entered the new year, Calm offered a 30-day reset course designed to help us manage stress, sleep better, and live a happier, healthier life. Even as we move into February you can still access the New Year Mental Health Re-Set  and receive a free calendar and journal as well as daily emails with great content. Here we focus on breathing and some great techniques that you can try for free. It also links really well to the breathwork that we often explore in classes. The science Changing the depth and speed of your breathing has a profound impact on your mental and physical health. It can reduce your heart rate, lower blood pressure, boost your mood, and reduce stress and anxiety by activating the parasympathetic nervous system. The secret to regulating breathing quickly & easily Each time you notice yourself holding your breath (which happens more than you might think and we are often reminded of this in classes - so get practising!), try this quick technique: Inhale slowly through the nose for a count of four. Hold for two. Exhale through the mouth for a count of eight. See how that feels. Taking the next step If you want to try something extra then Anchoring with the Breath for 4 minutes with Jay Shetty - Learn to steady yourself with breath  is a good place to start. How to Breathe Properly and Why It Matters  explores how breath can be used as a tool to support mental and physical well-being. This blog provides in-depth information on: How breathing works How breathing connects the body and mind The science of stress and breathing The benefits of nose breathing This is followed by 7 stress-busting breathing techniques: Diaphragmatic breathing or belly breathing, involves taking slow, deep breaths through the nose, expanding the diaphragm rather than the chest. To practice, sit comfortably and place one hand on your chest and the other on your abdomen. Take a deep breath through your nose, allowing your diaphragm to expand. Exhale slowly through the mouth. Repeat several times or try out this Guided Breathing  exercise with Anna Acton.  Breath focus - A simple, effective technique that focuses solely on your breath and removes any other thoughts. Close your eyes and take slow, deep breaths, concentrating on the sensation of air moving in and out of your lungs. Try doing Pause to Breathe  which is a simple breathing meditation. Lion’s breath - This technique is especially good for releasing tensio n in the face and chest. Inhale deeply through the nose, open your mouth wide, and stick out your tongue as you exhale, making a 'ha' sound or ​try this Breathing Room  meditation whenever you need to release tension and ease stress. 4-7-8 breathing - A calming breath that can be easily slotted into your day whenever needed. Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale through the mouth for 8 seconds. You can also have a go at Breathe into Relaxation  the next time you’re feeling stressed and need to re-centre yourself.  Box breathing - you may know this as square breathing. It involves inhaling, holding the breath, exhaling, and pausing for an equal number of counts - aim for 4’s. It's great for calming the nervous system and can be done anytime and anywhere. Ocean breath - Inhale deeply through the nose, filling your lungs. Exhale through the nose while constricting the back of your throat (Use your tongue on the roof of your mouth), making an ocean-like sound. This technique can be calming and grounding. Breathe Bubble  will enable you to explore this technique. Alternate nostril breathing  - This involves breathing in through one nostril while closing the other with a finger and then exhaling through the other nostril. It can help create a sense of calm  and focus. Whenever you need to ground and focus yourself, tune into Reset with the Breath . The Essentials is a free collection of content and tools from Calm designed to help you take care of your mental health. You can find all the information and content here.   It includes a selection of YouTube videos that cover the following topics: Anxiety, stress, low mood, grief, physical health, negative thoughts and sleep. Calm isn’t the only resource out there, so if you are looking for some alternatives then you could try the links below: University of California - breathing exercises PDF Relaxation & breathing techniques - Supporting wellbeing and health management Torbay & South Devon NHS - Deep Breathing Exercises Ball S tate University - Square Breathing PDF Berkshire Healthcare NHS - Relaxation Self-help guide Mobilates CIC provides online and in-person inclusive exercises classes for people in the UK. Classes centre around supporting people with mobility issues, chronic pain, disabilities and long-term health conditions. www.mobilates.com

Many of us think of springtime as a time for change and action. But what if we’re all just too tired? Research proves that rest is a fundamental part of success, health, and happiness. And we’re less likely to find true fulfilment without it. No matter how hard we hustle. Let Go Of Expectation So this spring, let go of the expectation that you always need to be moving forward at lightning speed. Instead, give yourself permission to rest. You’ll probably find you make more progress that way too. And when you do have the energy, take it Just One Step at a time. When facing health conditions, prioritising rest and reconnection is crucial for managing stress, improving mood, and enhancing overall well-being. Regular rest, even in small doses, can help balance energy levels and reduce the negative impact of chronic illness. Reconnecting with loved ones, engaging in enjoyable activities, and practicing relaxation techniques can also significantly improve coping mechanisms Did you know there are 7 different types of rest that can help you feel renewed? Seven Types of Rest   by Calm explores   how to incorporate them into your life to help beat burnout. ‘When we truly rest, we’re reaching a state where our mind and body can relax and recover from the stresses and strains of daily life. Medically, rest has long been recognised as a key component in maintaining good health, preventing burnout, and ensuring long-term wellbeing’. The Importance of Doing Nothing The step : Do nothing for a few minutes. It’s harder than it sounds.Choosing to prioritise rest in a world that celebrates busyness is not easy. It requires mindfulness, self-awareness, and a commitment to make space The science:  When we’re stressed or busy, it’s easy to push ourselves to the brink. Don’t. Rest is a key to good health, preventing burnout, and ensuring longterm wellbeing, so it should remain a priority. The secret : Remind yourself that it’s those times when you feel like you’re too busy to do nothing that you need to do nothing the most. Also remind yourself that rest is productive (unbelievable but true). The smaller step :. If you often resist the call for rest, try weaving in pockets of rest into your day. They all add up: Take 30 seconds to breathe Put your feet up and enjoy a cup of tea Go to bed half an hour earlier than usual (even if you don’t fall asleep straight away) Taking it further : Take a Break with Jeff Warren for 3 minutes  is a way to take a short break and relax the mind by letting go for rest and sleep. Rest as a Foundation for Change Reinventing yourself is a process of making intentional choices and aligning your life with evolving goals and values. This requires clarity, energy, and a willingness to step outside your comfort zone, all of which are supported by adequate rest.  Rest and Mental Clarity Rest allows your mind to process information, reflect on experiences, and develop new insights. This clarity is essential for making informed decisions about personal and professional growth. Rest and Emotional Well-being Reinventing yourself can be emotionally demanding, so adequate rest is crucial for managing stress and maintaining emotional well-being.  Rest and Physical Energy Rest provides the physical energy needed to implement changes in your life, whether it's pursuing a new hobby, taking on a new career, or adopting a healthier lifestyle. Rest and Rejuvenation Rest allows you to recharge your mental and emotional batteries, making you more resilient in the face of challenges and more open to new possibilities.  Allow for periods of rest and reflection. Give your mind and body time to process new information, develop new perspectives, and ultimately, facilitae personal growth. Rest is not simply about avoiding activity, but rather a deliberate process of pausing to just "be". Further Reading/Research: Rest and Chronic Illness A lesson from sea anemones 5 things my chronic illness has taught me about rest The Pain-Energy Cycle and How to Pace Yourself with Chronic Illness For people living with chronic illness and dynamic disability, rest is part of the solution not the problem. Mobilates CIC provides online and in-person inclusive exercises classes for people in the UK. Classes centre around supporting people with mobility issues, chronic pain, disabilities and long-term health conditions. www.mobilates.com

Are you experiencing a vicious cycle where pain disturbs sleep and sleep magnifies pain? Research shows that sleeping well with pain is a possibility. Using the Live Well with Pain programme we show you how. If you are having trouble with sleep due to chronic pain, then these sources of information can be helpful. Without a night of good sleep, the day will seem even more challenging. For your plan to be effective it’s advisable to understand your pain. You can do this through Tame The Beast . A theory written and produced by Professor Lorimer Moseley and Dave Moen. One of the first things to focus on is how medical professionals are thinking about pain. Then to understand where the pain comes from. Identify if it is protective or over-protective. Then formulate a structured support platform, through collaboration with Health Care Professionals involved in your medical care. A sleep management plan can be part of your pain management plan or work on its own. You can read more on the Mobilates blog page about Pain Management plans. So what is a sleep management plan? Developing a structured routine that considers you as a person. Looking at everything from your daily/evening routines, levels and timing of activity, and consumption of food. To be effective plans must be specific to your own needs. As those with LTHCs and disabilities know even a good night's sleep can lead to a bad day. So don’t expect instant success. There's a need for perseverance, patience and willingness to try new things. NHS Every Mind Matters programme has some tips which look at basic plans and topics: Regular Sleep Hours Creating a Restful Environment Move more, sleep better Confront Sleeplessness Write down your worries Put down The Pick Me Ups Life Challenges looks further into how Long Term Health issues and pain can affect you. It recognises the difficulty in which pain can manifest. How it affects our sleep and looks at mental health, social isolation and discrimination. It highlights how mental health problems can also lead to poor sleep. How managing this well can support self-esteem, low mood and the feeling of isolation. Providing a more specialised and detailed look at the structure and choices you make throughout the day. Live Well with Pain has a booklet that you can download and explains issues that people with chronic pain experience. The vicious cycle that this involves. You can download a copy here . This theory involves six different triggers, which are: Medication Worry Not having a routine Noticing pain because of a lack of distractions Not being comfortable Experiencing changes in mood Having identified the trigger it then looks at ways in which we can try and turn these around. Looking at five areas of our lives; Daily Routines Activity levels Food and Drink Choices Your nighttime routines Helping your mind and body to rest These plan-building sections encourage us to think about our body clocks. See sleep drive as ‘friends’. Increasing sleep drive through the day helps our body clocks to be more balanced. Those with chronic pain spend more time inside. Then the body struggles to recognise what time of the day it is. When creating a sleep plan, The Livewell Sleep Infomation Leaflet has a sheet to put this on. There are aims to meet REST goals: R ealistic - Focus on one element at a time for at least two weeks E njoyable - Make your bedtime wind-down time enjoyable (1 hour to 1 hour 30mins) S pecific - The more detail the better T imed - Create routines that suit you The top tips are; Avoid napping during the day. If you do then no longer than 15 minutes Try to do some activities outside Eat your main meal earlier in the evening and have a small snack before bedtime Make sure your room is dark so your body can release melatonin. Avoid checking the time through the night. Analysis A handy tip to help you analyse your plan is to use a sleep app. This can be downloaded onto your phone. Alternatively through trackers and smartwatches. Set it to go, tuck it under your pillow and switch it off when your alarm goes in the morning. These apps give you a percentage score for each night breaking it down into; how long it took you to get to sleep, how long you were awake, light sleep and deep sleep. A simple way to help you analyse and progress with your plan. Summary These are just a few programmes and resources which come highly recommended from The Pain Clinic at Whipps Cross Hospital. The choice is vast. If pain and sleep disruption are significant factors in your life, working with a health professional would be beneficial. Giving a more holistic and supportive document to work from - a better level of success. It may take a while but the advice is clear and precise. Stick to your goals - try new things - learn more. Then you can break that vicious cycle. The All Important Links Tame The Beast Tame The Beast - Understanding Pain NHS - Every Mind Matters - Sleep Live Well With Pain Live Well With Pain - Sleep Leaflet PDF Pain Tool Kit - Home Page Pain Tool Kit - Patient Resources

Part Four - Subtle ways to show loved ones how you are feeling when you have a long-term health condition (LTHC) (Image from Stickman Communications) The constant demands of medical professionals — family — friends and colleagues for explanations from those living with long-term health conditions can be overwhelming. The constant need to explain how they feel can make patients wonder if this is all people want to talk to them about. Help is at hand to offer guidance to those supporting and trying to understand people they know who may be living with one or multiple health conditions. There is also support for those living with these conditions to allow others to acknowledge that something is wrong or what level of pain — illness or mental stress they are feeling without the need for constant explanations. The Sunflower is a global inclusive network that supports those with invisible disabilities. The flower represents a person's condition(s) discreetly. Organisations sign up to the scheme and employees recognise the emblem and are immediately alerted to the fact that additional help may be required. You can purchase a range of Sunflower products directly from the shop which includes badges, stickers, lanyards and face coverings. When brain fog hits the last thing people feel able to do is put together complex explanations. Often people don’t want to share for fear of judgement, resentment or rejection. There are some great blogs and theories to help people understand these situations. They include ColourBlind Zebra which is run by Abby who is Autistic and also has Hypermobility Syndrome and But You Don’t Look Sick by Christine Miserandino who has Lupus Disease. Both are comprehensive blog sites that offer ready-made examples of how to explain chronic illness and its impact on daily life to those around us in our support network. Stickman Communications created by Hannah Ensor is a method of communicating and aiding understanding through the use of stickman drawings and simple descriptions. Her range of products includes laminated cards, Status Square Clips and new to the range The Symptom Wristband which is double-sided — has different wording on each side which tells people discreetly at any moment that either —now is not too bad or — now is tough. Hannah Ensor said (on one of her cards) “When my brain fog is bad, I love being able to give friends, family, and colleagues the heads up without having to talk about it. Wearing this on a lanyard, or putting it next to me does the trick nicely”. Simplicity is the key to the success of these theories and products. Their effectiveness is made better by the number of people utilising and acknowledging the work created by those who have long suffered from chronic illness and therefore have the knowledge and understanding to lead the way for others who are coming to terms with a recent diagnosis or potential relapse in their conditions. Life can be unpredictable — uncertainty — stress makes everything worse — stress makes health conditions worse. So whatever we can do to ease the pressure is worth putting effort into. Finding the balance that’s right for each individual is crucial. 12 Things Not to Say to People with a Chronic or Invisible Illness The Spoon Theory by Christine Miserandino Stickman Communications — Symptom Wristband Stickman Communications — Status Squares Sunflower Emblem Products