In this hectic 24/7 always switched-on world that we live in, stress is often seen as the price that must be paid until we inevitably gain fame and fortune "later"!

The good news is that stress doesn't have to be a bad thing as long as we understand the causes and, more importantly, how to manage it.

This episode is a deep dive into the topic of stress, covering its dual nature as both a necessary and potentially harmful part of everyday life.

The hosts, Bob Allen, an osteopath since 2011, and Claire Elsby, a therapy coach, dissect the origins of stress and its manifestations within your body.

Stress can be a catalyst for action, as a physiological response that prepares you to face whatever challenges come your way. Bob covers how stress can enhance your performance, drawing parallels to evolutionary responses where it could help ensure your survival against predators. The aim is to show that stress is not all bad and how it can serve beneficial purposes when it remains within controllable limits.

Having said that, the conversation also looks at the darker side of stress, particularly chronic stress, which can happen with prolonged exposure to demanding situations. We highlight the physiological implications of chronic stress, looking at how it can lead to various health issues, including tension-related disorders like headaches, neck and shoulder issues and gastrointestinal disturbances.

Bob outlines the workings of the central and autonomic nervous systems, explaining the roles of the sympathetic and parasympathetic systems in regulating bodily responses to stressors. This discussion emphasises the significance of maintaining a balance between these systems to support both your physical and mental well-being.

Claire suggests a variety of techniques that can be easily be incorporated into your daily life with practical strategies to help manage your stress levels. They include simple things like breathing exercises, mindfulness practices, and somatic therapies, all of which can help you regain control over your physiological and psychological responses to stress.

Our aim is always to provide you with the knowledge and techniques that empower you to proactively move towards a pain-free and balanced life.

Takeaways:

• Stress can be both a beneficial and detrimental force in our lives, depending on its duration and intensity.
• The nervous system plays a crucial role in how stress manifests physically and mentally.
• Chronic stress can lead to various physical symptoms, including tension headaches and gastrointestinal discomfort.
• Balancing the sympathetic and parasympathetic nervous systems is essential for effective stress management and overall well-being.
• Breathing techniques and mindfulness practices can significantly aid in managing stress and promoting relaxation.

Links referenced in this episode:

Grounding techniques - https://youtu.be/1ao4xdDK9iE?si=DskqrhS8TSKoSVY6

The butterfly hug - https://youtu.be/iGGJrqscvtU?si=Lse2G7iFPKbAYaJp

Box breathing - https://youtu.be/tEmt1Znux58?si=2dQYRUCcoAT-CWTt

Tapping - https://youtu.be/TnbRcO43CD8?si=mI9XGG7itcLvcQwF

A bit more info

You can find out more about Clare here https://www.clareelsby.com/

This is the place to find out more about Bob and why he became an osteopath https://bit.ly/BobsOsteoStory

Sign up for his very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media, this is the place for you https://linktr.ee/Painfreeliving

Making it to Episode 21 of the Pain Free Living podcast means that we are now in the top 1% of all podcasts currently being produced so A HUGE THANK YOU for helping us to join that elite group.

This episode marks the start of a new era of the podcast with a change in emphasis, thanks to our new co-host, Clare Elsby.

Clare, is an experienced accountant who a few years ago made the decision to move into the mental healthcare arena.

In a change from our usual format, I'm doing the interviewing while she does the talking. During our conversation, Clare shares her journey, covering her decision to move to the UK, her career in accountancy, and how the onset of the COVID-19 pandemic led her to pivot from accountancy to become a qualified therapy coach.

Clare highlights her interest in neurodiversity and how it informs her coaching practice, providing valuable insights into the complexities of supporting clients who often feel disconnected from more traditional therapists.

The addition of Clare to the team means that we will be diving deeper into the link between physical and mental health because we share the view that you can't have good physical health without good mental health and vice versa.

We always aim to provide you with a holistic understanding of your well-being, highlighting the links between physical and mental health and supporting your journey to improved health.

In addition to our co-hosted podcasts, we will continue to bring you solo episodes and we are also planning to include some guests that we are sure you will find interesting.

We hope that you like the new format and stick with us as we hit episode 50 and beyond!

If you like the show, please share it with your family, friends, strangers, and anyone you think might benefit from listening or watching.

Reviews and comments are always welcome, and as well as being a cost-free way of supporting the show, the algorithm loves interaction and will ensure more people see it.

Feedback is always good, so let us know how we are doing, and if you have any questions, leave them in the comments and we will answer them as soon as we can.

Takeaways:

• Clare Elsby shares her transformative journey from Northern Ireland to co-founding the accounting firm, Elsby & Co Accountants.
• The pandemic prompted Clare to pivot her career from accounting to Non-Clinical Psychology Coaching, focusing on neurodivergent inclusivity.
• Clare emphasises the importance of effective communication in her coaching practice, particularly post-pandemic.
• We will be combining discussions about mental health with physical health, highlighting the connections and busting myths as we go.
• Clare discusses the different roles within the mental health spectrum, differentiating between therapy, coaching, and clinical therapy.

A bit more info

You can find out more about Clare here https://www.clareelsby.com/

This is the place to find out more about Bob and why he became an osteopath https://bit.ly/BobsOsteoStory

Sign up for his very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media, this is the place for you https://linktr.ee/Painfreeliving

Welcome to Episode 20 of the Pain Free Living podcast.

It's a milestone because, according to the internet (so it must be true 👀🤔) 90% of podcasts never make it past episode 3, and of the remaining 10%, 90% never get past episode 20.

Episode 21 has already been recorded, so we will soon join the group of 1% of podcasts that achieve this HUGE milestone.

When I started this podcast, I didn't appreciate how much work would be involved in getting an episode out every week. With my osteopathy day job, things have been very hectic at times, including me writing these show notes at 10 pm the night before this episode is due to go out!

I can honestly say that the responses I have been getting have made it all worthwhile and I'm looking forward to hitting the next big milestone with episode 50.

In the meantime, I thought it was time to celebrate the team that has helped me put this all together and give them all the shoutout that they deserve.

Firstly a BIG thank you to producer Ashley McKenzie, who, amongst his many achievements produced his own successful podcast "How I Became" which is well worth a watch if you have the time. In addition, he runs a recording studio, a local Caribbean restaurant, and is a poetic lyricist, voiceover artist, and intuitive coach. He also supports other community projects, too numerous to mention and still finds time to support my podcast cos he is a great human being 🙏🏽

Another BIG thank you goes to my VA, Jennifer Herbert of Jen Organises Things, who manages all things social media-related, covering my podcast and newsletter. It's thanks to her that you know when things are coming out and what they are about, so if you are ever looking for a brilliant VA she is the one!

Final BIG shout out goes to the amazing Louise Gordon, who was my co-host and partner in crime. Her job was to keep me on track and prevent me from waffling too much or disappearing down pain management rabbit holes. She managed to do this admirably right up to the point where she got too busy and had to give her consultancy business the priority it deserved. My loss is the business community's gain, so if you are a business owner in need of a coach, give her a shout.

If this is your first Pain Free Living podcast, thanks for giving it a try, and I have included clips from the most popular shows to highlight what you have been missing.

The first clips are taken from Episode 2 on a question I get asked all the time regarding the difference between an osteopath, a chiropractor, and a physiotherapist. Is there a difference? You will have to watch the clips, then the whole episode, to find the answer to that one.

Next up are clips from Episode 3 on kinesiophobia (fear of movement), which is not a term many people are familiar with, but everyone can relate to.

Finally, we look at Episode 4 covering the benefits of exercise i.e. movement medicine, for everyone, especially older adults. We also discuss how keeping it simple is key and how the right exercises can reduce pain rather than make things worse.

We hope you have enjoyed this podcast episode and keep coming back as there is lots more to come.

More about the PFL team

Ashley McKenzie - Co-founder of Unity & Motion, music, video, and podcast producer, co-host of the "How I Became" podcast, owner of the Coconut...