Self-Care – why it’s so important

I read an interesting article this morning and I thought I would pick out the interesting bits to share with you. The original article was aimed at therapists who work with clients who have experienced significant trauma. It was extolling the virtues of self-care for the therapists. I can see how the explanation could be relevant for so many people, so this is my take. I would love to hear your thoughts on it.

We know that self-care is talked about a lot, we are encouraged to look after ourselves, take time out, and have some ‘me time’. It feels indulgent, maybe even a waste of money, however, what follows may change your mind.

In order for me to function at a high level for my family and work, I need a support package, a support framework in order to operate at those high standards, this translates as my ‘me time’.

It is no accident that many of the self care experiences we enjoy most, are things that link us to childhood experiences of nurturing – such as hugs, massage and being read to (and in my case chatting to a trusted person).

So we have to take action, we can’t ‘think’ ourselves into better self care, it’s about taking action. These actions support the healthy function of the lower parts of the brain. A lot of self care does not involve words it is something we ‘experience’ and these experiences are usually body based and help us to feel safe and well and support our brains and body experience regulation. (control, management)

If our brain and body feel regulated, we feel calm and vice versa. Being able to stay calm through the use of regular self-care enables us to think more clearly and deal with all that life throws at us and in my case deal with the people I encounter in my business and life.

A one off experience is not going to cut it, in order to build strong habits of self care and therefore a stronger brain (with strong neural connections) we need repetition (this is the same for all activities). A one off class or treatment is lovely, however, it won’t make a significant difference to our wellbeing, we need lots of practice!

Someone else may recommend a course of action, a type of therapy, a class. You are unique and have unique needs for your self care blend or package. My ‘package’ consists of a monthly massage, a monthly reiki session, twice a week fitness class, regular meet ups with like minded business owners, regular bubble baths, regular craft workshops, yoga sessions and hugging my children. Yours may well be zumba, reading, shopping and meditation!

I feel a seasonal snowflake analogy coming up! Like snowflakes we are unique, vary in size but are all beautiful. So do yourself the best favour ever, you owe your body, brain and ability to feel calm to your self-care.

Self-care enables me to do the job I love and take care of the family I love. It doesn’t bear thinking about where we would be without it.

Take care
Juliet x

Are you a prospective or current adoptive parent, foster carer or friends & family?
Join us for a fabulous Self-Care Evening just outside York with treatments, workshops and gorgeous products on 16 May 2018

What is Theraplay and how can it help?

A few weeks ago I mentioned to some friends that within my family we used Theraplay and it created some interest. I was asked What is Theraplay? Who uses it? Would it be useful for me?

(I wrote this piece originally for the readers and contributors of Mumbler)

As the term suggests it is play that is therapeutic for both the children and the adults. As a family we used it to build attachment, improve relationships and allow us to become more ‘attuned’ as parents, children and a family.

What is it?

“Theraplay is an engaging, playful, relationship-focused treatment method that is interactive, physical and fun. It is based on attachment theory and it aims to create or improve healthy, attuned interaction between parents and their children. It supports healthy attachment and lifelong mental health”. It can help children from the very young (even under 3 years old) into teenage years.

Before I go any further, Theraplay is a registered therapeutic technique, a tried and tested therapeutic method used since the 1970’s. People train to be Play Therapists and work in hospitals, schools and the home.

I adopted the use of Theraplay techniques within my family to support us, keep us together, improve our relationships and to help us feel ‘close’, AND it helped and greatly improved our family life which was approaching breaking point. I was determined, consistent and disciplined. I did not want our family to fall apart.

Who can benefit from Theraplay?

The Theraplay institute say “it can help children who are withdrawn, passive, depressed, overactive or aggressive, children on the autism spectrum and those who are afraid of relating or attaching because of adoption, losses or trauma”. In summary it can help and support many children and families.

How did we use it?

Prior to my children being placed with us (they are adopted) I had not heard of Theraplay, why would I? The first I heard of it, we had a psychologist visit us at home to listen to us and suggest some ways to help us as a family. It was a flying visit, she came for an hour and sat in our front room. The one small gem I took away from that visit was that there was something called Theraplay and I could buy a book with techniques that could help us.

“Theraplay – Helping Parents and Children Build Better Relationships Through Attachment-Based Play by Phyllis B. Booth & Ann M. Jefferson”

There is a lot of theory in the book, case studies, ways to use it with ADHD, Autism, Adopted Children etc

I wanted to get on and try it out, the exercises and activities and we had great fun!

Jumping, blowing, clapping, tickling, drawing, measuring, bursting out of toilet paper, punching newspapers, singing, acting, massaging each others hands and feet, playing Simon says and Mother May I? etc etc. Perhaps some of those games and activities that you have already played/done with your children many times. We were all learning from scratch and the book explained why we were doing it, what purpose it served, what to look out for, which activities were better for the child etc. When I ran out of ideas, I grabbed the book and we tried other activities and the children came to know that if I was reading this book (and another I have) that fun and games would ensue!

My view is quite profound – it saved our family, kept us together, made life manageable while we were waiting for more help. It meant we could look back on some of those challenging times with some affection, through the difficulties those fun games stuck out. I remember the jumping on cushions and ‘find the sweetie’ games so fondly.

It could be a technique that could help you but be aware the book is not cheap and is aimed at therapists. I used about 50 pages of a 600 page book. There are other books we used though that also helped – in particular “Self Esteem Games by Barbara Sher” and its ‘sister’ book “Attention Games by Barbara Sher”.

I guess what I want people to get from this, that there are choices, options, things you can try. Getting hold of therapists for children and teenagers can be tricky (and expensive) but if you have the energy there is a way forward, while you are waiting for professional help or maybe, just maybe you won’t need it after all you’ve done.

Be brave, bold and believe you can improve your family life.

Juliet Powell

I work with parents, supporting with everything that parenting throws at us in life. From practical strategies to counselling support.



I offer pamper events, parties and workshops using natural products and essential oils to bring people together and support them for parents and children (age 10 upwards).

Facebook Page

5 Useful Strategies when welcoming adopted children to your family

As I sit here in a 4th floor apartment looking out at the North Sea, it dawns on me the strategies and advice I found useful when settling my children into their new home with us.

We did receive lots of advice.

Much of the time we didn’t understand the significance of the advice – how it would be helpful and why. We blindly followed some of it and thought more carefully about others.

I think that much of the time when you meet new children you are about to adopt or look after in the longer term you are in turmoil, this huge occasion is happening to you, you are dealing with (in our case) two traumatised, nervous, anxious, excited little people. You are keen to ‘get it right’, want to make them feel ok, settled, at home and welcome. So taking in well meaning advice can be tricky.

I have tried to make this concise and easy to understand…

What we found useful?

Bed times – bed times are as much for the adults as the children, although bed times are tricky for children from a tricky background, consistently putting them to bed at a set time in a comforting, routine way is very helpful. You need a break, the child needs sleep. You may need to do it many, many times and be up and downstairs, but certainly for us it paid dividends eventually. Each time there is an incident, go upstairs calmly put them back to bed and return downstairs. Sometimes I needed to sit with them, sometimes sitting on the landing with my laptop but still routinely letting them know they were safe and that I wasn’t far away and just doggedly kept going with it. Eventually the message went in.

Playing Games – at times it was very hard to create a satisfactory relationship with my children, they were not born to me, they were not a blood relation and reaching a point where I thought we had a ‘bond’ and that we were a ‘proper’ family took years. One thing that really helped was doing Theraplay games, fair weather or foul, every evening pulling some games/activities from two books I have, was very helpful. I would go as far as saying those Theraplay games kept us together when it was very hard. (Theraplay – Helping Parents & Children build a better relationship – Jernberg & Booth, it is an expensive volume but £49 to save a family is cheap enough, and Self-esteem Games – Barbara Sher, we played tons of games from this book and I have many happy memories of these games, and hopefully the children do too.) It’s useful to have a couple of go-to books to grab.

Hand & Foot Massage – I didn’t know why we were told to do this, but I did it again, consistently, massage each others hands and feet with lovely cream (nice fruity Body Shop ones are good). It promotes physical closeness, it feels comforting, it smells lovely, got us sat together, making eye contact, giggling etc. Most importantly it promotes the production of oxytocin (produced when a baby is born, apparently, to help parent and child ‘bond’).

Nutrition – I’m afraid I don’t know too much about this, however, we were told, as the children were traumatised that their ‘gut flora’ would be unbalanced. I am starting to learn more about this but need to read more. So we gave them pro-biotics and pro-biotic drinks and I think it helped. There are lots of other reasons to give your child a nutritionally balanced diet to help their gut but you will have to read up more yourself!

Me-Time – I have consistently had full body massages and found them immensely comforting and useful, the power of touch and being ‘held’ is very valuable. Thanks to Joanne Bull, Chloe Hart and Catherine Hagan. I have also found other therapies very helpful, they got me away from the house for a break and gave that powerful one to one time to get a break and be myself.

I have plenty more ideas up my sleeve, however, this will do for now! The reason I do my Health & Wellness events and counselling is to offer this back to other people, create me-time and a break from life.

Best Wishes

Juliet xx

I am hosting a very special Self-Care Evening for Foster Carers and Adoptive Parents on 16 May 2018 near York.
Book here: Tickets and Information

What’s your attachment style? – Children

It is my belief that an understanding of attachment styles would help so many people (not only parents and partners).

Clearly people like social workers, counsellors and some other therapists would find this very useful. However people like: teachers and support staff, people working in human resources, people working at management level and many others would find understanding of attachment beneficial.


Quite simply it gives you a basis to understand how to relate to that person. You will understand so much more about why a person reacts as they do and how they relate to other people.

Perhaps a good place to start would be looking briefly at attachment styles, starting with children.

There are commonly thought to be four main attachment styles that are attributed to children

Secure Attachment

A child that shows secure attachment will have received consistent care giving. A child will trust if a caregiver leaves them, that they will return. They will compose themselves after a brief upset and find something else to do or play until their caregiver returns.

Avoidant Attachment

Parents of children who are avoidant tend to be emotionally unavailable. They disregard their child’s needs and are often rejecting. The child seems independent of the caregiver, physically and emotionally.

Ambivalent Attachment

This is where a child will feel anxiety when separated from their caregiver and does not feel reassured when the caregiver returns. The child has not developed feelings of security from their caregiver. They are difficult to soothe when distressed.

Disorganised Attachment

This attachment style (or lack of it) is the most challenging to deal with. The child is likely to mistrust adults due to issues like abandonment, drug misuse, abuse and so on from caregivers and will find it almost impossible to feel safe.

These can be further broken down (i.e Secure avoidant, secure ambivalent etc) but we will stick to these main categories for now.


My belief is that those who have an attachment style other than secure, will still need whatever is missing to be met. Whether that be from friends, partners, teachers, parents, support staff, the state etc. This can mean if the needs are not met that they may become vulnerable and/or be drawn to other similar people (chaos). It also means that if some attempt is not made to support that person (either through self acknowledgement or other support) that they may continue a cycle of avoidant, ambivalent or disorganised parenting or ways of relating to people.

As many of you know my campaign is about schools and increasing their awareness and understanding of issues around trauma, adoption and looked after children.

Why would a better understanding of attachment help schools?

Schools (and teachers) have a vital role to play in supporting children through their school life. Teaching is a demanding job which requires a great deal of skill. As a teacher you are knowledgeable about your subject, however,  more importantly (I believe) you need to manage your classroom – the children and their behaviour. Understanding behaviour is key.

My understanding is that teacher training does include more about attachment (instead of the cursory 2 hours I received), however, understanding the impact of behaviour on a child’s learning and the possible source of the behaviour AND to have a plan about how to deal with it, should be key to planning. Dishing out detentions, isolation and negative comments in planners does not work in a positive way, in particular for children with ambivalent, avoidant or disorganised attachment styles. Accessing support for children, using positive behaviour strategies, short-term positive goal setting, positive contact with parents/caregivers will aid teachers understanding, promote positivity in the classroom and help everyone feel progress is being made.

Look out for Part 2 of attachment styles (in adults) in my next blog.

Are you interested in coming along to our Parent Support Group in York? It is for all parents who want support with parenting.

Our Next Meeting

Thursday 4th May – 1pm – 2:30pm

Lidgett Grove Methodist Church

£5 (to cover costs) includes refreshments

Juliet x


Campaign Begins: Understanding Attachment, Trauma and Mental Health in Schools

I’ve set my intention (I did it on Facebook a few days ago) for a campaign.

“Some of you may know that I feel strongly about how children are cared for in school. I want schools to have a better understanding of attachment, how to work with looked after & adopted children, children with anxiety, trauma etc. I want schools to be more knowledgeable about behaviour and what it means, to be much more positive and less punitive. Of course there are some schools who are much better at this than others. I have written the occasional blog (and rant) about some of these issues and plan to do more. There has to be a better way than the often dished out detentions, negative comments in school planners, isolation etc. First thing to do is be more consistent and measured with my blogs and see what comes from that.”

I am tired of schools and other institutions being largely ignorant about matters relating to adopted and look after children (and adults). I am tired of banging my head against a brick wall trying to explain the impact of trauma, anxiety and mental health issues on children. Many staff in education do not have the first clue about attachment, which would benefit them greatly in their dealings with children (and most adults), long forgotten are the cursory hour or 2 spent  studying John Bowlby’s Attachment Theory.

This is not about school or teacher bashing, this is not about adding workload to teaching and support staff. This is about making things easier for everyone. It is an area where a little knowledge goes a long way. This is about understanding behaviour and interpreting it for the good of everyone. This is about being curious about behaviour and psychology.

Where do I start?

Well I have started, by writing this blog. I intend to continue writing blogs and getting the blogs under the right noses (eventually). I will look for opportunities to speak and contribute to training in and out of schools and generally rattle a few cages and see what happens.

Who is Juliet Powell?

It’s not easy telling my story and perhaps it is largely irrelevant. However, the relevant bits are that I am an ex-secondary school teacher, I taught for 10 years in 4 schools (urban and rural) and have knowledge of what happens in schools (albeit a few years ago). I have 2 adopted children in secondary school. We were refused school entry in year 7: through lack of understanding and compassion. I am a counsellor (specialising in working with parents). I create Health & Wellness events to bring therapies and support to all. I have undertaken a wide variety of therapies for both my children and I. I have run parent support groups in variety of guises, all with an underlying theme of support no matter what your circumstances. I have been featured in the local newspaper (The Press), The Daily Mail and Prima Magazine (talking about school transition) and featured on Sine FM and Vale radio talking about children and mental health.

I do hope this means I speak from a place of knowledge and understanding.

What happens next?

To be honest, I’m not sure. What I am sure of is that I am putting it ‘out there’. I am reading more, I am writing more, I am on the look out for others who feel the same.

Looking for support, understanding and somewhere to be heard? Come along to our next Parent Support Group:

Date: Thursday 4 May

Time: 1pm – 2:30pm

Place: Lidgett Grove Methodist Church (Meeting Room), Wheatlands Grove, Acomb, York, YO26 5NH

Tickets: £5

See you there


Event Link