SELF CARE: 5 tips for meditating at school or work

Yesterday we discussed causes, effects, and management of stress. Today we get a little more detailed about self care, especially meditation as a stress management technique.

Rarely are we able to change our own work environments. However, most workplaces allow you to breathe and think in whatever way you choose! Focus on your breath and intent throughout the day.

1. "What is my focus?" You likely feel much more productive when your mind is calm and clear than when you are distracted. It may not be possible to avoid the chatter of an annoying coworker or ticking clock. However, really take a minute to be mindful of your current goal or task.

2. "Am I sincere?" Consciously choose to listen or offer a coworker an authentic compliment. Instead of a "random" act of kindness, choose a focused act of kindness. Be sincere and clearly focused when you engage with other people throughout your day.

3. "Is this how I want to be perceived?" We can't change everything a person thinks or feels about us, but you can definitely spend a few minutes setting your intent before you begin your day. Decide to act in an inclusive and generous way towards others before you get to school or work. 

4. "Am I practicing self care?" We discuss this with clients, but if you haven't seen us: we place a very high value on self care! Before you leave the house (and if possible, continue this throughout the day): stretch, breathe, close your eyes, etc. As you move, consider how your body is positioned. Are you holding tension in your shoulders, hands, or neck? Try to let it go before you begin your day.

5. "Am I focused on this interaction?" Consider how you might receive every email or text that you send. We're often in a rush to get things done, so take a few breaths and consider the person on the other end of your message before you hit reply.

FREE RESOURCE: If you need help getting started with meditation or practicing mindfulness, try this FREE and easy to use website: calm.com.

We are here to help! Let us know if you need an hour or two of "me" time to help manage your stress in a healthy way. We take appointments weekdays from 10am-8pm. olneymassage.com
Cynthia Given, LMT

OLNEY SKIN CARE & MASSAGE
by appointment at 604 West Main in Olney, Illinois
SCHEDULE & SEND GIFTS: http://olneymassage.com (618) 392-4400/vmail

Q: Is it "normal" to feel stressed, and how can I manage my stress?

A 2015 study conducted by the American Phsychological Association determined that "more adults report that their stress is increasing than decreasing."

Q: Is it "normal" to feel THIS stressed?
Q: For the most part, yes. But it there are multiple factors, such as the major source(s) of your stress and your own ability and decision to manage it.

Quite simply, some people handle stress better.

This post discusses common sources of stress, common physical symptoms of stress, and self care activities to help manage your own stress.

What’s Causing Stress in America?

Money, work and the economy continue to be the most frequently cited causes of stress for Americans, as they have every year for the past 5 years. In addition, a growing number of Americans are citing personal health and their family’s health as a source of stress.

Common reported sources of stress: 

• money (75 percent) 
• work (70 percent)
• the economy (67 percent) 
• relationships (58 percent)
• family responsibilities (57 percent) 
• family health problems (53 percent)
• personal health concerns (53 percent)
• job stability (49 percent)
• housing costs (49 percent)
• personal safety (32 percent)

Common reported physical symptoms of stress:

• Irritability or anger 
• Feeling nervous or anxious 
• Fatigue 
• Feeling depressed or sad 
• Lack of interest, motivation or energy 
• Headache 
• Feeling as though you could cry 
• Upset stomach or indigestion 
• Muscular tension

You may feel relieved that the sources and symptoms of your stress are very commonly reported. However, if you cannot or choose not to manage your own stress, you may also notice a decline in the quality of your physical health or relationships with loved ones.

The percentage of adults reporting that family health problems are causing them stress (53 percent) increased in 2011 compared to the last 2 years (47 percent for both 2009 and 2010).

Consider adding self-care activities and/or getting professional help to manage your stress in healthy ways.

Listening to music, visiting with loved ones, reading a book, taking a walk, exercising, and even taking a nap are all proven stress management strategies. While we offer professional skin and massage therapy services that help with your self-care regimen, there are dozens (or more) methods for keeping your stress level manageable. And if it really does feel like your stress is too much for you to handle, please seek professional help or ask for a referral from your current health care professional.

We are here to help! Let us know if you need an hour or two of "me" time to help manage your stress in a healthy way. We take appointments weekdays from 10am-8pm. olneymassage.com
Cynthia Given, LMT

OLNEY SKIN CARE & MASSAGE
by appointment at 604 West Main in Olney, Illinois
SCHEDULE & SEND GIFTS: http://olneymassage.com (618) 392-4400/vmail

Source: "Stress in America: Our Health at Risk," American Psychological Association, 2012

Organize your day: 3 quick tips to increase productivity

Looking for our FREE .pdf?

Click here for a list of 21 people to thank at Christmas.

Scroll down for tips to organize your day and increase productivity.

"I REALLY need to get it together!"

Did you wake up on Monday feeling stressed? You are not alone, and you can turn it around by Tuesday. Check out this 2-minute video and get he most out of your time (2min):

1. Go to bed by 10pm to increase mental clarity and physical energy throughout the day.
2. Begin every day with a focus, such as: "I will ____."
3. Get moving! This is a long-term investment in your overall well-being.

VISIT http://olneymassage.com to send e-gifts & schedule online
Call to speak with your skin care & massage professionals today: (618) 392-4400

Olney Skin Care & Massage
by appointment at 604 West Main Street in Olney, Illinois

FREE PRINTABLE: 21 people to thank at Christmas

Does it seem like you'll never be Holi-DONE? This list is designed to help you include all of the people who make your life easier.

Consider a heartfelt note with a cash gift or gift card tucked inside. If you're local: call us to pick up a paper gift card (printed on deluxe stationery) or order online and enjoy free domestic shipping. Or click here to send one of our $25+ e-gifts instantly.

FEEL FREE TO SAVE, SHARE, AND PRINT THIS LIST
+ view as picture (to save as a screenshot in your phone)
+ download a .pdf
+ pin on Pinterest

SHOP THIS FRIDAY
DECEMBER 18, 2915

10am-6pm Shop 24/7 ✔OlneyMassage.com

Olney Skin Care & Massage
604 W Main St, Olney, IL 62450
(618) 392-4400

Want to be holi-DONE fast?
3-minute checkout: ✔OlneyMassage.com

Activated Charcoal: the ultimate remedy for dull skin

Speak about the benefits of activated charcoal with your professional skin therapist: (618) 392-4400. UPDATE: it's finally here! Olney Skin Care & Massage now carries the NEW Charcoal Rescue Masque, so call today to take home this new "all in 1" treatment.

INGREDIENT SPOTLIGHT: activated charcoal

What is Activated Charcoal, and why is it so effective in skin care? 

This powerful detoxifying ingredient is much more than it seems.

Unlike the Charcoal typically found in a grill, Activated Charcoal is a carbonized, mineral-rich material that can adsorb more than 1,000 times its weight in positively-charged compounds.

Yes, you read that right: ADsorb! Unlike absorption, which is the entering of one substance by another, adsorption occurs when one substance adheres to the surface of another (think magnets).

Charcoal is negatively-charged, so it attracts positively-charged compounds – such as deep-dwelling dirt and oil in the skin – to its surface.

Activated Charcoal, also called Activated Carbon, comes in many forms specific to many different uses. Dermalogica uses Activated Binchotan Charcoal, a special high-quality Charcoal made from Japanese Ubame Oak wood.

This type of Charcoal is “activated” by an age-old process of extreme heating and rapid cooling, which yields millions of microscopic pores that are ideal for adsorbing impurities from the skin.

In hospital emergency rooms, food-grade Activated Charcoal is used to adsorb poisons from the body. Activated Charcoal is also used in regular household appliances, such as water filters, to remove or reduce chlorine, sediment, volatile organic compounds (VOCs), taste and odor from tap water.

In Dermalogica Charcoal Rescue Masque, Activated Binchotan Charcoal is used to draw out excess oil and impurities from your pores, leaving you with brighter, purer skin. 

Charcoal Rescue Masque also contains a variety of other ingredients such as Volcanic and Hot Spring Ash, Sea Silt, Bamboo Stem Extract, Sulfur and Chilean Wild Mint to provide additional skin health benefits.

Not sure if the Charcoal Rescue Masque is right for you?
Call our professional skin therapist to experience it in person!

EXPERIENCE THIS MASQUE AT MOONLIGHT MADNESS!
FRIDAY, DECEMBER 11th (open til 10pm RSVP)

SCHEDULE & SEND GIFT CERTIFICATES: http://olneyskincare.com
VOICEMAIL: (618) 392-4400

by appointment at 604 West Main Street in Olney, Illinois

MELASMA: causes, prevention, and treatment

MELASMA - causes, prevention, and treatment

Who gets melasma? 
It's commonly referred to as a "pregnancy mask," which alludes to the statistics: as many as 6 million women in their 20s-40s experience patches of brown, tan, or blue-gray skin on the face as a result of hormone fluctuation (pregnancy), heat (being in a hot kitchen), and sun exposure (tanning and natural light).

Does melasma cause harm?
Yes and no. There are no physical health concerns related to melasma, but it can have psychological effects. So while treatment is not necessary, it is helpful for someone who is experiencing a difference in quality of life related to melasma.

How can I prevent melasma? 
Not all melasma is preventable, but it can be limited with sun protection and gentle (non-irritating) products. It can be difficult for many people to be diligent about sun protection in normal circumstances, but topical treatments that can take months to work can be negated by even a small amount of sun exposure.

Hydroquinone - banned, possibly unsafe
We DO NOT recommend the use of hydroquinone, a common ingredient in over-the-counter lighteners that is banned in some countries (it can cause skin sensitivity and is a potential carcinogen).

What are some safe options?
We DO recommend a skin consultation to determine which chemical exfoliants could help. Other options include retin and retin derivatives as well as professional peels.

What about at-home regimens?
YES! We recommend a simple daily regimen (something you'll actually stick to) when treating melasma. The three-step regimen we keep in stock is called PowerBright TRx™:

• C-12 Pure Bright Serum (potent brightener applied before SPF)
• Pure Light SPF50 (daytime brightening moisturizer with SPF)
• Pure Night (overnight brightening treatment)

Do you need help with pigmentation issues? We take appointments from 10am to 8pm on weekdays. 
SEND GIFTS & SCHEDULE: http://olneymassage.com

OLNEY SKIN CARE & MASSAGE
Cynthia Given, Licensed Massage Therapist
Donna Botelho, Licensed Esthetician
604 West Main Street
Olney, IL 62450

Does your back, shoulder, or foot hurt? It could be your glutes!

GLUTEAL MUSCLE GROUP: overview
Did you know: your glutes can cause pain in the low back, shoulders, or even feet?

The gluteal muscle group is important because it is activated (contracted) any time we lift, walk, stand... most of the actions we do require activation of the gluteal muscle group.

• Gluteus maximus - large muscle that moves hip and thigh, shapes our posterior
• Gluteus medius - fan-shaped muscle under maximus, stabilizes our walking gait
• Gluteus minimus - smallest of the group, sits deep below and assists medius

Why should the gluteal muscle group should be massaged? This group connects the upper and lower body. It also stabilize our pelvis and spine.

In a therapeutic massage, your massage therapist will drape only the area (s)he is working on while massaging the gluteal muscle group, taking care not to expose the gluteal cleft. This type of work can either be done at the same time your therapist massages your legs or your low back. Some gluteal massage techniques requires the knee to be partially or completely flexed (bent), while other techniques may be done while the client lies flat or on his/her side.

If you are unable or unwilling to receive this type of massage, your therapist may also perform hip stretching or pressure on your gluteal muscle group while you are draped (sheet is intact, not pulled away). These options are ideal for shorter massage sessions.

This area is a potential source of hip dysfunction because if the right or left (or both) groups are not activating properly, our bodies will compensate by changing the way we move. It might feel okay for a while, but most clients will eventually experience discomfort in your upper and/or lower body.

We take appointments from 10am to 8pm on weekdays.
SEND GIFTS & SCHEDULE: http://olneymassage.com

Cynthia Given, LMT
604 West Main Street
Olney, IL 62450

VIPs: SAVE 30% + FREE $10 VOUCHER (limited offer)

OCTOBER VIP OFFER - SAVE 30%

Are you seeing signs of aging or premature aging BUT need more information about peels, microdermabrasion, or other professional exfoliation treatments? We offer more than a relaxing "spa" facial. Enjoy our most popular treatment this month (at a limited-time lower rate).

Our most popular skin service is the AGE Smart skin treatment. It is traditionally a one hour service, but this month we're offering a shorter service (great first-time facial!).

BONUS: you'll also receive a $10 VIP voucher! 

OCTOBER VIP OFFER - SAVE 30% with this link

NOW $35! Enjoy an anti-aging skin treatment with a professional chemical exfoliation and Multivitamin Power Recovery Masque ($50 value). Target signs of aging, spots, and sun damage with our most popular treatment! Enjoy an AGE Smart MicroZone treatment with a professional-strength exfoliation and our revitalizing MultiVitamin Power Recovery Masque (session: 30 minutes). 

BONUS: GET YOUR $10 VIP VOUCHER (with this link)

IMPORTANT: the VIP offer link will only work until the offer is SOLD OUT. After this offer expires, visit OlneySkinCare.com to send gifts and schedule online. See you soon!

We take appointments from 10am to 8pm on weekdays. SEND GIFTS & SCHEDULE: http://olneymassage.com

OLNEY SKIN CARE & MASSAGE
Cynthia Given, Licensed Massage Therapist
Donna Botelho, Licensed Esthetician
604 West Main Street
Olney, IL 62450

"When should I cancel my massage?"

OH NO!

We hate to turn clients away, but there you should cancel your session with us if you have recently been sick or are starting to feel sick. Because we see clients with compromised immune systems (and don't want to get sick!), please wait to receive your massage until you are no longer contagious.

The same goes for hives and sunburns or other skin issues over large areas. Not only is it not much fun, too much pressure on sensitive areas might hurt. Nausea and vomiting are two more reasons not to keep your appointment. Another reason to stay home: the same "bug" has been passed around in your family for weeks. Please wait: once it's finally gone, you're welcome to schedule a massage.

A general rule: if you are contagious or might be coming down with "something," let us know. Not only will your therapist appreciate it, our other clients will appreciate it!

We take appointments from 10am to 8pm on weekdays.
SEND GIFTS & SCHEDULE: http://olneymassage.com

Cynthia Given, LMT
604 West Main Street
Olney, IL 62450

How can I get a FREE massage?

You can enjoy a "FREE" massage every year (with us, at least).

How? We include one hour of hands-on time in every session. Unlike a spa that includes "other stuff" in your time with us (paperwork, disrobing, dressing), we do not whittle down your massage to 40-45 minutes.

60 minutes means 60 minutes.

If you enjoy a massage every other month, you're enjoying a free hour of massage every single year (if you schedule with us). So yes, we fit a full 60 minutes into your hour massage. The time for assessment and paperwork is on us. Note: plan to spend a little more time wtih us at your first visit (info).

So, no. It is not "FREE," but we do give you an hour when you pay for an hour of massage.

Whether you're looking for Valentine's Packages, multi-session treatments, stocking stuffers, office gifts, or a single session to see just what the buzz is about: give us a call or visit our website.

Need a personalized gift certificate instantly? SHOP ONLINE.

• SCHEDULE BY PHONE: (618) 392-4400
• SCHEDULE ONLINE
• SEND A SKIN GIFT CERTIFICATE

Find out what the buzz is about! Our Main Street clinic accepts clients by appointment Monday through Friday and select weekends from 10:00am-8:00pm. You may schedule up to 90 days in advance using the button below:

 

OLNEY SKIN CARE & MASSAGE CLINIC 604 W. Main St. :: Olney, IL 62450
(618) 392-4400 /voicemail
 http://olneymassage.com

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How to Schedule a Prental Massage and Skin Treatment

We are happy to accept clients at all stages of pregnancy and offer montlhy, trimester, and single session packages. 

BABY REGISTRY: send our contact information to your party hostess or planner. Any unused prenatal sessions from your package can be used as early as six weeks post-partum.

Most health care providers encourage patients to get a massage without restriction, but you may have a condition or special need. Check first.

Let us know how far along you are when you set up your first appointment. When you arrive, there is plenty of time to use the restroom, get comfortable, and discuss your goals. We generally position clients in the same way they sleep. We try to ensure the techniques used are comfortable and check in with clients during the session. 

You may fall asleep. That's 100% okay. The baby (or your therapist) will wake you!

If you have questions, please give us a call. The most common questions are related to restrictions (in case of hot stones, we may offer a hydrating skin, foot, or scalp treatment). Our massage therapist has worked on pregnant clients since 2006 (prior to licensure, she perfomed massage as a student in clinic as well as on her pregnant instructors). Our skin therapist has training in adapting a facial and skin treatment to prenatal clients and practiced as a nurse for nearly two decades prior to joining our staff.

Whether you're looking for Valentine's Packages, multi-session treatments, stocking stuffers, office gifts, or a single session to see just what the buzz is about: give us a call or visit our website.

Need a personalized gift certificate instantly? SHOP ONLINE.

• SCHEDULE BY PHONE: (618) 392-4400
• SCHEDULE ONLINE
• SEND A SKIN GIFT CERTIFICATE

Find out what the buzz is about! Our Main Street clinic accepts clients by appointment Monday through Friday and select weekends from 10:00am-8:00pm. You may schedule up to 90 days in advance using the button below:

 

OLNEY SKIN CARE & MASSAGE CLINIC 604 W. Main St. :: Olney, IL 62450
(618) 392-4400 /voicemail
 http://olneymassage.com

• You may also enjoy reading these posts:
  • Creating the best massage in 3 steps
  • Add lavender for a better massage
  • Using your Health Savings or Flexible Spending Account

How Many Ways Can Massage Help You?

Our massage therapist, Cynthia Given, LMT has over seven years of hands-on experience practicing massage therapy in the Olney, Illinois and Greater Richland County area. One of the topics she discusses with clients is the physical benefit of massage (beyond relaxation).

Many of the benefits of massage have been known for some time. Here are some highlights (taken from Body Sense Magazine, Fall 2001):

• The Consequences of Stress - Massage can "put back" what stress takes out of your life with as little as 15 minutes of hands-on time.
• What You Already Know: The Benefits of Massage - increased circulation, reduction of spasms and cramping, increased joint flexibility... it's possible to see results from your very first massage session. You'll be glad to know the benefits increase over time (a real benefit to expectant mothers in the delivery room).
• Other Body Therapies - hands-on therapies such as Rolfing and Shiatsu have been known to bring the body back in balance as well.
• The Need for Touch - massage has been proven to help pre-term and drug dependent babies. Even full-term infants were shown to cry less and be more alert.

SOURCE: Body Sense, Fall 2001

http://www.massagetherapy.com/articles/index.php/article_id/468/Benefits-of-Massage

Whether you're looking for Valentine's Packages, multi-session treatments, stocking stuffers, office gifts, or a single session to see just what the buzz is about: give us a call or visit our website.

Need a personalized gift certificate instantly? SHOP ONLINE.

• SCHEDULE BY PHONE: (618) 392-4400
• SCHEDULE ONLINE
• SEND A SKIN GIFT CERTIFICATE

Find out what the buzz is about! Our Main Street clinic accepts clients by appointment Monday through Friday and select weekends from 10:00am-8:00pm. You may schedule up to 90 days in advance using the button below:

 

OLNEY SKIN CARE & MASSAGE CLINIC 604 W. Main St. :: Olney, IL 62450
(618) 392-4400 /voicemail
 http://olneymassage.com

• You may also enjoy reading these posts:
  • Creating the best massage in 3 steps
  • Add lavender for a better massage
  • Using your Health Savings or Flexible Spending Account

Spa, Skin Care, and Massage: client reviews

View over 50 written reviews from clients (unedited and in their own words). VIEW ALL

Here are what your friends are saying:
• "highly recommend"
• "would recommend to a friend"
• "wonderful"
• "monthly must have"
• "very professional"
• "priced very reasonably"
• "fantastic experience"
• "Just what the Dr. ordered" (he really did!)

VIEW  MORE REVIEWS

Need a personalized gift certificate? We have plenty of those RIGHT HERE.

• SCHEDULE BY PHONE: (618) 392-4400
• SCHEDULE ONLINE
• SEND A SKIN GIFT CERTIFICATE

Find out what the buzz is about! Our Main Street clinic accepts clients by appointment Monday through Friday and select weekends from 10:00am-8:00pm. You may schedule up to 90 days in advance using the button below:

 

OLNEY SKIN CARE & MASSAGE CLINIC 604 W. Main St. :: Olney, IL 62450
(618) 392-4400 /voicemail
 http://olneymassage.com

• You may also enjoy reading these posts:
  • Creating the best massage in 3 steps
  • Add lavender for a better massage
  • Using your Health Savings or Flexible Spending Account