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

Save up to $60 on multi-session packages (limited offer)

Most of my readers already know what's better than candy canes this time of year. But what's better than a massage gift certificate? I'm currently offering three multi-session packages at a special rate.

• UP TO EIGHT SESSIONS 360 minutes $300 (reg $360)
• UP TO SIX SESSIONS 270 minutes $245 (reg $270)
• UP TO FOUR SESSIONS 180 minutes $170 (reg $180) 

Let your loved one choose how to spend his/her package (45, 60, 75, and 90 minute sessions available). These rates expire 12/22/12.

Schedule up to 90 days in advance using the BookNow button below:

Cynthia Given, LMT :: 604 W. Main St. :: Olney, IL 62450
(618) 392-3800 /voicemail
http://olneymassage.com :: schedule + send giftsGet special offers: http://eepurl.com/Gxj9

GET 10% OFF select gift certificates (limited time offer)

GET 10% OFF single session massage gifts $100+

SAVE UP TO $30 on multi-session packages

• 3 MASSAGES x 60 min $170
• 3 MASSAGES x 75 min $205
• 3 MASSAGES x 90 min $240

These offers expire at 11:59 on Friday 12/7/12.

• Thanks again for your help in making a big impact on small businesses in our community over the weekend. Small Business Saturday was a huge success! 
• Get these offers (and offers throughout the year) delivered to your mailbox by joining our VIP list.

Schedule up to 90 days in advance using the BookNow button below:


Cynthia Given, LMT604 W. Main St. :: Olney, IL 62450
(618) 392-3800 /voicemail
http://olneymassage.com :: schedule + send gifts
Get special offers: http://eepurl.com/Gxj9