Have you ever noticed that when you're stressed, your pain feels worse? Or when you're in pain, your stress levels go up? That’s not just in your head—it’s a real biological response. Pain and stress are deeply linked, creating a vicious cycle that can be hard to break.

In this episode, I explore:

• How stress triggers physical pain and keeps the body in a state of tension
• Why chronic stress leads to muscle tightness, inflammation, and increased pain sensitivity
• The surprising ways poor sleep makes pain worse and lowers your pain tolerance
• Practical techniques to reset your nervous system, ease tension, and improve pain management
• How subconscious patterns and the CONTROL method can help rewire your brain’s response to pain

Key Takeaways

• When stress becomes chronic, muscles stay tense, joints stiffen, and pain levels rise
• Poor sleep affects how the body heals and recovers from pain, making everything feel worse
• The brain plays a huge role in chronic pain—pain signals may remain active even after an injury heals
• Breaking the stress-pain cycle requires a combination of physical and mental strategies

If you’re struggling with chronic pain, stress, or sleep issues, this episode will give you practical tools to help regain control and start feeling better.

Resources & Links

• Learn more about physiotherapy, CONTROL, and pain management: www.thriveandshinewomenswellness.co.uk
• Check out previous podcast episodes: www.makingsenseofwomenshealth.co.uk
• Follow me on Instagram: @thriveandshinewomenswellness
• Join me on Facebook: Thrive and Shine Women’s Wellness

Listener Challenge

This week, choose one small step to help break the stress-pain cycle:

• Take a few deep breaths to calm your nervous system
• Do some gentle stretching or movement to release tension
• Notice how you talk about your pain—are you expecting all movement to hurt?

Let me know what you choose. Send me a message on Instagram or leave a comment on my latest post.

If you enjoyed this episode, remember to subscribe, leave a review, and share it with someone who might find it helpful.

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

Have you ever felt like you're not good enough or constantly second-guess yourself? You’re not alone. In this episode, I explore what self-esteem really is, how it’s shaped over time, and—most importantly—how you can start strengthening it at any age.

We’ll dive into:
✅ The difference between confidence and self-esteem
✅ How low self-esteem affects your health, relationships, and daily life
✅ The negative impact of social media and how comparison traps hold you back
✅ Practical ways to build self-esteem, from mindset shifts to self-care strategies
✅ Why subconscious beliefs shape your self-worth—and how you can rewire them

Key Takeaways:
✨ Self-esteem is not fixed—it can be built like a muscle with small, consistent actions.
✨ Comparison is one of the biggest threats to self-worth—learn how to break free from it.
✨ Taking up space, setting boundaries, and prioritising self-care are not selfish—they’re essential.
✨ Your subconscious patterns shape your self-esteem more than you realise—learn how to reprogram them.

If you’ve struggled with self-worth for years, just telling yourself to “love yourself more” isn’t enough. This episode gives real, actionable steps to start feeling more worthy, confident, and in control of your life.

Resources & Links:

🔹 Learn more about CONTROL and subconscious reprogramming: thriveandshinewomenswellness.co.uk/control
🔹 Check out previous podcast episodes: www.makingsenseofwomenshealth.co.uk
🔹 Follow me on Instagram: @thriveandshinewomenswellness
🔹 Join me on Facebook: Thrive and Shine Women’s Wellness

Listener Challenge:

This week, I challenge you to choose one small action to build your self-worth:
💛 Speak kindly to yourself
💛 Prioritise your own needs
💛 Stand a little taller

Let me know what you choose! Send me a DM on Instagram or leave a comment on my latest post.

🎧 Loved this episode? Don’t forget to subscribe, leave a review, and share it with a friend who needs a self-esteem boost!

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

In this episode of Making Sense of Women's Health, Roberta Bass dives into the complex topic of emotional eating—something many of us struggle with, especially during times of stress, boredom, or overwhelm.

Roberta explains why emotional eating isn’t about willpower. Instead, it’s driven by hormones, stress, sleep patterns, and deeply ingrained subconscious habits. She shares insights into how emotional eating develops, why it often feels worse in midlife, and offers practical strategies to help you break the cycle without guilt or restriction.

What You'll Learn in This Episode:

• The difference between emotional hunger and physical hunger
• How hormones like oestrogen, progesterone, and cortisol influence cravings
• The role of stress, poor sleep, and blood sugar imbalances in emotional eating
• Why emotional eating patterns are often rooted in subconscious habits from childhood
• How to recognise your emotional eating triggers
• Practical strategies to help you reprogram your response to stress without turning to food

Key Takeaways:

• Identify Triggers: Notice when you’re reaching for food out of stress, boredom, or habit.
• Pause Before Eating: Ask yourself, “Am I truly hungry or seeking comfort?”
• Balance Blood Sugar: Eat meals with a mix of protein, healthy fats, and fibre to prevent energy crashes.
• Manage Stress: Incorporate breathing exercises, mindfulness, or short walks to reduce cravings.
• Prioritise Sleep: Poor sleep increases hunger hormones, making emotional eating more likely.
• Move Your Body: Even a 10-minute walk can disrupt the emotional eating cycle.

How CONTROL Can Help:

If emotional eating feels deeply ingrained, it’s likely tied to subconscious patterns that willpower alone can’t shift. This is where the CONTROL method comes in.

CONTROL helps you:

• Uncover the subconscious beliefs driving your emotional eating
• Reprogram automatic responses to stress and emotions
• Break the cycle so you’re no longer fighting cravings—you simply don’t feel the same pull toward food for comfort

If emotional eating is something you’ve struggled with for years and you’re ready to make a real change, CONTROL could be the missing piece.

Ready to Take Action?

• Pause before your next snack and ask, “Am I really hungry?”
• Notice your triggers—write them down if it helps.
• Move your body for five minutes instead of reaching for food when stressed.

How I Can Help:

If you’re struggling with emotional eating, stress, poor sleep, or habits that feel out of your control, I can help.

As a Women’s Health Physiotherapist, Menopause Mentor, and CONTROL Practitioner, I support women in:

• Breaking free from emotional eating and other subconscious habits
• Managing stress, improving sleep, and feeling more in control
• Addressing health challenges linked to hormones, menopause, and lifestyle changes

Visit Thrive and Shine Women’s Wellness to learn more about how we can work together.

If you found this episode helpful, subscribe to Making Sense of Women's Health for more expert insights.

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

In this episode of Making Sense of Women's Health, Roberta Bass highlights the critical topic of women’s heart health during National Heart Month in the UK. Cardiovascular disease remains the leading cause of death for women in the UK, and it's not just an issue for older women.

Roberta explains how hormones like oestrogen play a protective role in heart health, how risks increase after menopause, and why women’s heart attack symptoms often differ from men's—leading to delayed diagnoses. She also covers the connection between perimenopause, menopause, and heart palpitations, along with practical strategies to protect your heart.

What You'll Learn in This Episode:

• Why cardiovascular disease is the leading cause of death for women in the UK
• The role of oestrogen in maintaining heart health and what happens after menopause
• How to recognise heart attack symptoms in women that are often missed
• The link between heart palpitations, menopause, and hormonal changes
• Other key heart conditions affecting women, like high blood pressure, atrial fibrillation, and heart failure
• Practical ways to improve heart health through exercise, diet, stress management, and sleep

Key Takeaways:

• Move More: Aim for at least 150 minutes of moderate exercise per week, plus strength training.
• Eat a Heart-Healthy Diet: Focus on healthy fats, fibre, omega-3s, and colourful fruits and vegetables.
• Manage Stress: Incorporate mindfulness, breathing exercises, and activities that help you relax.
• Prioritise Sleep: Aim for 7–9 hours of quality sleep to support heart health.
• Regular Health Checks: Know your numbers—blood pressure, cholesterol, and blood sugar.

Ready to Take Action?

• Book your next health check.
• Add more colourful veggies to your plate today.
• Take a 10-minute walk or practice deep breathing to support your heart.

How I Can Help:

If you’re struggling with menopause symptoms, joint pain, fatigue, pelvic health issues, or stress that’s holding you back from making healthy changes, I can help.

As a Women’s Health Physiotherapist and Menopause Mentor, I provide:

• Personalised support for managing menopause-related health issues
• Physiotherapy for joint and pelvic health
• Guidance on exercise, nutrition, and stress management to improve heart health and overall well-being

Visit Thrive and Shine Women’s Wellness to learn more about how we can work together.

If you found this episode helpful, subscribe to Making Sense of Women's Health for more expert insights.

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

In this episode, Roberta Bass introduces the CONTROL system, a groundbreaking method for communicating directly with your subconscious mind. Developed by Tim Box, CONTROL empowers individuals to make lasting changes without relying on traditional hypnosis.

What You’ll Learn:

• Why CONTROL is different from other hypnotherapy approaches.
• How the conscious and subconscious minds interact.
• What the critical faculty is and how to bypass it using imagination.
• The seven-step CONTROL process for creating change.

Resources Mentioned:

• Book a 1:1 session or join a CONTROL workshop: thriveandshinewomenswellness.co.uk/control

Take control of your mind today!

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

This episode of Making Sense of Women’s Health focuses on cervical health during Cervical Cancer Prevention Week (January 20th–26th, 2025). Host Roberta Bass breaks down everything you need to know about cervical screenings, common symptoms, and how hormonal changes like menopause can impact cervical health.

Roberta also highlights why smear tests are so crucial, how to recognize symptoms of cervical cancer, and the importance of advocating for your own health if you notice changes.

What’s Covered in the Episode:

• The importance of regular smear tests and why so many women miss them.
• Common non-cancerous cervical conditions, including:
  • Cervicitis
  • Cervical polyps
  • Cervical ectropion (erosion)
• How hormonal changes during menopause can lead to cervical and vaginal atrophy, causing symptoms like dryness and bleeding.
• Symptoms of cervical cancer to watch for, including abnormal bleeding, unusual discharge, and pelvic pain.
• The role of HPV as a leading cause of cervical cancer and how vaccination can help.
• Risk factors for cervical cancer, including smoking, immune system issues, and missed screenings.

Key Takeaways:

• Smear tests save lives. If you’re due for one or have never had one, book it now—it’s quick, simple, and can detect changes before symptoms develop.
• Be aware of changes in your body, such as abnormal bleeding or pelvic pain, and don’t hesitate to seek medical advice.
• Hormonal changes during menopause can mimic symptoms of more serious issues, so always get them checked.

• Learn more about how I can help with menopause and pelvic health:
  www.thriveandshinewomenswellness.co.uk

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

In this episode of Making Sense of Women’s Health, Roberta Bass dives into a common yet often misunderstood symptom: hand numbness. While carpal tunnel syndrome is widely recognized, many other conditions can cause tingling, numbness, or weakness in the hands.

Roberta explores a variety of causes, including:

• Carpal Tunnel Syndrome: How pregnancy, menopause, and hormonal changes increase risk.
• Cubital Tunnel Syndrome: The "funny bone" nerve and its impact on the ring and little fingers.
• Thoracic Outlet Syndrome: Nerve and vascular compression at the neck and chest.
• Raynaud’s Syndrome: Vascular narrowing triggered by stress or cold.
• Peripheral Neuropathy: Nerve damage caused by diabetes, vitamin deficiencies, or alcohol.

Roberta also highlights the role of pregnancy and menopause in hand numbness, explains when to seek help, and discusses red flags that could indicate more serious underlying issues.

Whether you’re experiencing occasional tingling or persistent symptoms, this episode offers valuable insights into understanding and addressing hand numbness.

What You’ll Learn in This Episode:

• Common causes of hand numbness and their symptoms.
• How hormonal changes during pregnancy and menopause contribute to hand issues.
• When to seek medical attention, including red flags to watch for.
• Practical tips for managing symptoms, including splints, exercises, and posture.

Resources Mentioned:

• Learn more about women’s health at www.thriveandshinewomenswellness.co.uk.
• Book a consultation to discuss pregnancy or menopause-related symptoms.

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.

In this episode of Making Sense of Women’s Health, Roberta welcomes Aleksandra Modzelewska, a Health and Weight Loss Coach and the founder of Fitalicious Nutrition. Aleks shares her expert insights on creating sustainable healthy habits, balancing physical and emotional health, and moving away from restrictive dieting.

Together, Roberta and Aleks dive into:

• The true meaning of health and how it goes beyond physical appearance.
• Why so many of us struggle to achieve balance in our lives, and how social media and diet culture play a role.
• How small, consistent steps can lead to big changes in your health.
• Practical tips for fitting healthy habits into busy lifestyles, including the power of habit stacking.
• How to handle setbacks and stay motivated when progress feels slow.
• The importance of a personalized approach to health and why a one-size-fits-all method often fails.

Aleks also shares her favorite tips for starting your health journey, from simple ways to improve your diet to incorporating more movement throughout your day.

About Aleksandra Modzelewska

Aleksandra Modzelewska is a Health and Weight Loss Coach and the founder of Fitalicious Nutrition. She specializes in empowering women to take control of their health without restrictive dieting. Aleks helps women, particularly those juggling busy lives and families, cut through the noise of overwhelming health information and create sustainable lifestyle changes.

Her approach focuses on simplicity and continuous improvement, ensuring that her clients not only achieve their goals but enjoy the process along the way. Aleks is passionate about helping women move away from dieting and toward understanding, listening to, and trusting their bodies more.

Connect with Aleksandra Modzelewska

• Website: www.fitaliciousnutrition.com
• Instagram: @fitaliciousnutrition
• Facebook: Fitalicious Nutrition
• Facebook Group: Fitalicious Nutrition Community
• Join Her Mailing List: Subscribe Here

Services from Roberta Bass

If you’re struggling with emotional eating, stress management, or finding the motivation to incorporate healthy habits, Roberta offers CONTROL Hypnosis sessions. This unique approach helps you make fast and lasting changes to subconscious patterns that influence your thoughts, feelings, and actions.
CONTROL Hypnosis is particularly helpful for:

• Stress and anxiety relief.
• Managing perfectionism and emotional eating.
• Rebuilding motivation and creating healthier habits.
• Learn more about CONTROL Hypnosis and Roberta’s other services at www.thriveandshinewomenswellness.co.uk.
  We hope you enjoy this episode filled with practical advice and inspiration to help you create healthy habits and thrive in your everyday life.

www.thriveandshinewomenswellness.co.uk

Supporting Women's Health Transitions with Education, Physiotherapy, Mentoring, Pilates, and Hypnosis.