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

NO STRESS November: get the last tip tomorrow!

Dear friends, fans, new clients, and current clients:

Stay tuned for the Friday's installment of NO STRESS November. It's the final tip on how to de-stress during the holidays.

• Hint: it's got nothing to do with the holiday season. 

Not everything this time of year must be linked to jingle bells or rocking around the Christmas tree. Find out what I can offer you besides peppermint candy canes and mistletoe!

• Reminder: Friday is the FINAL DAY to save 10% on gift certificates $75 and up. 

Thank you for giving your loved ones the gift of massage!

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 gifts
Get special offers: http://eepurl.com/Gxj9

NO STRESS NOVEMBER chronic injuries

The types of injuries I see from active adults fall into one of two categories:
1) "Pro" injuries do to overuse
2) "Rookie" injuries due to improper body mechanics

Today we're looking at the first type of injury.

"Pro" injuries tend to develop over time. They can present as a nagging pain, so it's possible to overlook them or dismiss that a feeling of not being able to do quite as much as you're used to doing as simply part of "getting older."

Chronic injuries are often a result of proper but repeated movements causing wear and tear on joints. You may also feel pain to in nearby joints (your physician, chiropractor, or massage therapist may call this "referred pain") as well as and firm, painful knots below the skin (massage therapists call these "muscle adhesions").

Chronic pain due to overuse is only partially preventable. As we age, our joints are used in the same motion from walking, throwing a ball, or even sitting at a computer. It's one cause of arthritis, and I see a number of clients of all ages who have some form of chronic pain.

Clients are not always happy to see me, but they're happy to leave and often feel MUCH better after a session. Sometimes a client comes right after the injury begins causing pain. Some clients have waited to get a massage, but they've experienced some relief from home remedies like rest, ice/heat, and exercises. I've massaged clients who are barely able to walk into my clinic because they've waited so long to get help.

I have several approaches to address chronic injuries: elongating tight/shortened muscles, soothing overstretched muscles, and having clients assist during massage in holding a joint in a specific position. I also integrate neuromuscular therapy into massage sessions for clients with chronic pain.

Here's a review from a regular client dealing with chronic injuries (work and life). She has arthritis due to joint wear and tear (chronic overuse) and receives massage on a regular basis:

• "Thanks Cynthia - you made may arthritis feel so much better. You did a great job and I really thank you for being so professional."

Please let me know if you'd like to try massage therapy for relief from a weekend of yard work, playing with grandkids, dancing, or even driving a semi (all of these are injuries from my clients!).

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

NO STRESS November is here!

Greetings! Are you ready to relax? 

• Get tips to de-stress during the holiday season. A new post comes out every Friday!
• Enjoy a 75-minute integrated therapy massage. It's the most popular service and includes deep relaxation techniques with extra attention to knots (muscle adhesions).
• Relax with this mp3 album on Amazon (it's free!)

Thank you for your support, loyalty, and referrals to friends and family!

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