The power of complementary therapies

The power of an alternative; what makes complementary therapies so great for body and mind

We all know that medicine can help you when you feel unwell, helping you to recover from an illness or infection. But what about complimentary therapies; how can they help you to feel great both on the inside and out?


What are complementary therapies?


Before we look at what they can do for you, we first need to understand what is meant by complementary therapies.

Complementary therapies are treatments that fall outside standard medical treatments. They include massage, acupuncture, homeopathy, aromatherapy, reflexology, meditation amongst many other different therapies.

Treatments should be carried out by an experienced and qualified practitioner, each different type of therapy offers alternatives for a range of illnesses and disorders.

What are the benefits?


There are a variety of reasons that people may turn to complementary therapies to help them and there are in turn a range of benefits to using these types of therapies.

They balance body and mind

One of the best things about complementary therapies is that they are not just targeted on your body. Many offer treatments that also improve your mental state too. Whether that is a relaxing massage, a course of acupuncture or aromatherapy, you will find that many will concentrate on creating a relaxing environment whilst they provide you with the treatment that you are looking for.

They can boost your immune system

It is thought that a number of complimentary therapies will give your immune system a boost. Whether it is just because they make you feel relaxed and reduce stress we don’t know but there is something to be said for having a refreshed and revived immune system when you are feeling unwell.

They let you take control

When you have an illness that is being treated at a hospital you may feel helpless about what happens to you. If you balance this with some complimentary therapies, then you can decide what treatment you have and when. Getting back a sense of control can do wonders for your mindset and help you cope better when the time comes to visit the hospital again.

It really does work

There a variety of therapies that are proven to help during treatment for particular illnesses. A prime example of this is how acupuncture can ease the feelings of sickness experienced by those who are undergoing chemotherapy for cancer.

It gives you a chance to talk

They say that a problem shared is a problem halved and we have found that one of the best therapies is simply being able to talk through your problems. When you are going through a difficult time, having someone who is there to listen can really help which is why many complimentary therapies will include plenty of time to get those problems off your chest.

Whether you use it alongside medicine when suffering an illness or simply to give yourself a bit of a boost or to continue you maintain good health complimentary therapies are more than just an alternative; they are a helping hand when you need them the most.

thai foot massage

How to get a good night’s sleep

How to get a good night’s sleep 

sleeping baby

As parents around the world will testify, a good night’s sleep is something you only really appreciate when you don’t get it.  Now there’s not much you can do to make a baby grow up more quickly, but there are a lot you can do to promote good sleep in general.

Start with your bedroom  

relaxaing bedroom

It can be tempting to think of a bedroom as just a room with a bed in it.  In actual fact, it should be a room which promotes sleep.  Ideally this should be the room’s only purpose, but that can be impractical in reality.  If a bedroom does have to do double-duty (e.g. as an office), then try to create a distinct sleeping area.  This should be free from all the distractions which hinder sleep, particularly electronic devices.  If you absolutely must have a mobile on a night time, put it well away from the bed and set the ringtone loud enough so that it will wake you up.  Make your sleeping area as comfortable as you can afford, e.g. use a quality mattress and bedding.


Develop a bedtime routine

relaxaing bath


When you were little, there’s a good chance your parents had a bed-time routine laid out for you, maybe dinner, bath, chill-out time, hot drink, story, bed.  Maybe you didn’t realize it at the time but each of those steps prepared your body and mind for sleep.  This works for adults too.  If at all possible, eat your evening meal early enough that you have plenty of time to digest it before going to bed.  Then try to organize your evening so that you are steadily winding down before bedtime.  A zingy shower with citrus shower gel may be wonderful in the morning, but in the evening a bath, or at least, a gentle shower with a relaxing scent is a better choice.  Likewise pass on the caffeine and go for soothing hot drinks.  Deep breathing can also help to make you feel more relaxed.


Manage your overall well-being



Sometimes it’s the little niggles that people often don’t think worth worrying about that stop a good night’s sleep.  Those aches and pains you just ignore and soldier on through.  The general feeling of being run-down and/or stressed out you just have to deal with.  These can have many causes, such as poor diet or unhealthy habits such as smoking.  In some cases, they can be a sign of a more serious problem and need attention from a doctor.  In many cases, however, they are just symptoms of the fast-paced, always-on modern world we live in.  Dealing with them, therefore, can be as simple as making some time in your diary to switch off your phone and switch on to the benefits of complementary therapies such as massage and reflexology.  In addition to their practical health benefits, they can also help to relieve stress.  They are particularly valuable for people with busy, hectic lives, be that for work-related reasons or for personal reasons, such as having young children.  At the end of the day, “me time” is essential for everyone.  Unless you take care of yourself, how will you take care of the people you love?


Tips to Tame Your Temper

Tips To Tame Your Temper

Are you one of those people who smile politely when someone cuts you up, or does a string of unsavoury words escape your lips in an instant?


Emotions – including anger – make up the person we are and not many people can say they have not experience these emotions at least once in their life. However, too many temper tantrums can take its toll and knowing how to turn this negative feeling into a positive one is a step in the right direction towards taming the beast within.

Here are some tips that anyone can practice to ensure anger levels do not spiral out of control.

1. Think – before you let your anger bubble to the surface, take a moment to think about your actions. That split second, where time stands still, may be enough to diffuse the situation or give you time to act the most appropriate manner, which is probably not shouting and screaming.
2. Exercise – if you find yourself more angry than normal, get out of the house/office and go for a walk or run, until calm returns.
3. Alcohol – not everyone is left feeling fuzzy and warm inside after a glass or two of alcohol. If you find that having one too many wines can instantly change your mood from happy to aggressive, now is the time to cut back or give up altogether if even one does just that.
4. Timeout – life is busy and it can be difficult to make time for yourself leading to the build of resentment which in turn fuels our temper. Try and make time just for you once a week – get a new hobby, hijack the bathroom for a DIY spa treatment, grab a good book and find a comfy chair.
5. Solutions – the only way to be able to find a solution to your anger issues is to work out what causes them. Keep a journal and note down when your temper gets the better of you and the events preceding the outburst.
6. Relaxation – try some deep breathing exercises to help reduce your temper and return your body to a relaxed state. Do you have a particular playlist that chills your entire body? Put it on repeat until you feel that nothing will bring that beast to the surface.
7. Help – having a temper is not a laughing matter and for some it can turn into a major problem. Only you know yourself and your temper, and if you feel that it is increasing in ferocity or causing harm to you or those around you, the next step is to get professional help.

Some ways to be good to yourself

Be Good to Yourself –

In our modern day age, it is a sad statistic that more and more people are becoming depressed and suffering with mental illnesses. With the recent tragic death of beloved comedy legend, Robin Williams – it is a huge wake up call for all of us to take better care of ourselves and to love ourselves, as much as we love those around us.

Stress, depression, fatigue can get on the top of everyone once in a while, but it is important that you make time for YOU. Even if it is just sitting alone for 15 minutes, breathing deeply and calming whilst you burn one of your favourite scented candles or hugging a loved one to get those endorphins going – it can make all the difference to your mood and overall energy levels throughout the day.
Below, we have complied a list of ways to help you find time to relax, lift your mood and indulge one’s self during the day, no matter how busy or hectic your schedule is. Make time for you and learn to love yourself again.

Tricking Yourself into More Exercise

Exercise always makes everyone feel better, but finding the motivation to do it, is sometimes the trickiest thing.

If you do such alternative things as using the stairs at work instead of the lift or parking the car further away from the entrance, you’ll be getting that little bit of extra exercise without even knowing it.

If you struggle with fitting exercise into your day, try substituting such daily activities just as above – you won’t notice you’ve done the extra exercise until after a few weeks, when you’re a healthier, fitter and happier you!

Pamper Yourself
Remember if you’re working hard and hitting those targets – treat yourself once in a while. Go for a long, full body massage at your favourite salon or try a rejuvenating facial to really say “Well done!” and truly pat yourself on the back.

Even if your budget isn’t too big, why not buy a few of your favourite beauty products, run a nice big bubble bath, light a few candles, burn a couple of your favourite incense sticks, grab a glass of wine and just let all your cares float away – it is so important that you have time alone to wind down and reward yourself every once in a while.

Sit Up and Pay Attention

As most of us our chained to a desk for the majority of day, good posture is of vital importance and will help prevent any painful back problems creeping up in the future.

R.S.I can cause you to really strain your muscles unnecessarily, so always make sure you are sitting comfortably in your seat at all times whilst working and take regular breaks too.

Use Your Lunch Break Wisely

Don’t waste your lunch break sat indoors or even worse sat at your desk!

Go for a nice, brisk walk or take the chance to read your book whilst no one is around. You could even slip in a meditation session or even a yoga class – making those

Remember to speak to you GP if you are worried about the way you are feeling, or have a low mood which is lasting none of the above information is intending to replace medical advice, please always discuss with you GP before making any major changes

Combat injuries basic information for therapists

Combat Injuries – Both Physical and Mental Issues Service Men and Women

Deciding to become a part of the British Forces is a very commendable and honorable choice for an individual to make. Fighting on the front line, means that our brave heroes are risking their lives daily to forward freedom, liberty and everything the British people as a whole stand for.

Sadly, when the battles have been fought and the war is over, many of our ex service men and women still suffer. Such conditions as Post traumatic stress disorder (or P.T.S.D), depression, anxiety attacks and other such mental illnesses can all result from the traumatic experience they have gone through.

Below we have briefly outlined a few of the main conditions you may come across when working with Therapies4Forces:

Post Traumatic Stress Disorder

Post Traumatic Stress Disorder or as it’s more commonly known P.T.S.D, is when an individual experiences a life threatening event and suffers from a substantial period of mental trauma as a result. The symptoms of P.T.S.D can range from person to person and include such things as; depression anxiety, panic attacks, eating disorders, night traumas and flashbacks of painful memories.

Due to the nature of the work a lot of our amazing service men and women carry out, they can be often subjected to events that will affect them physically, mentally and emotionally. P.T.S.D is a direct response from this.

Anxiety or Severe Depression

Similar to P.T.S.D but more focused on either a long period of depression or anxiety. Many service men and women can feel very disturb due to the things they have experienced and seen in the course of their work. After coming home, these experiences from war can stay with them for a long time and can lead to bouts of depression or developing symptoms linked to anxiety.

Sensory Loss

Of course in the line of duty, many personnel sadly incur injuries that will lead to the loss of one of their senses. Blindness, deafness and loss of touch in certain areas of the body are common injuries for ex-solider to have.


A lot of injuries suffered during combat can lead to a permanent disability, such as becoming a paraplegic or permanently losing the use of one or more limbs. Through our physiotherapy techniques, such conditions can be slowly elevated over time helping the client cope with the disability better.
Arthritis and inflammation symptoms can also be helped in this way.

At Therapies4Forces we want to show our loyal and dedicated service men and women, that through using the power of relaxation you can really make an improvement on any injuries incurred during their time away.

Feeling good and healthy starts from within first and through our reflexology, physiotherapy and massage techniques, we want our brave clientele not only to feel physically better but also feel mentally well.

Although some people will need a lot of time before they completely feel well within themselves after returning home, helping them properly relax will aid them with sleep, thinking more clearly and generally be more positive about past events experienced.

We also bear in mind, the amazing families and carers of the ex-personnel that support all our heroes by extending our treatment services to them also. Often partners are can be thrown into the role of carer, the journey of the injured service personnel is one shared by the whole family including children

As therapist we can make a positive impact and difference to everyone who is affected.

Thank you all for your wonderful work, you will come across lots of different injuries and join service personnel veterans on their journey if you have any information or ways of treatment that you find particularly helpful can you please let us know so we can share it with all the T4F therapists.

If you have experiences or others you would like to add please feel free it is by sharing information that we can grow and develop our knowledge and understanding Thank you

Therapist Logo

therapies4forces THERAPIST

Only therapists offering voluntary treatments for T4F are allowed to display this logo, if you see a therapist who is using this logo it means they are a highly qualified insured professional who volunteers for us, if you see someone displaying this logo who isn’t please let us know