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

Facial Acupressure: seven steps to the perfect massage

Greetings! This post is for clients as well as massage therapists.

FYI: if you're not sure which areas of the face to touch or avoid on your face, please ask a licensed massage therapist or esthetician. We're here to help!

INTRO TO FACIAL MASSAGE TECHNIQUES 
(based on the clinic's 25min facial massage)

Follow this step-by-step guide at home or work. It only takes a few minutes and no special equipment. I offer a few upgrades like Dead Sea mud and steamed towels at the clinic, but these basic techniques are still quite relaxing. Bonus: I've seen clients get relief from headaches, stress, and sinus pressure. 

TIME: 3-30 minutes

SUPPLIES: quiet room, very short fingernails, light lotion (or none)

1. NECK: begin with gentle neck stretches and static (non-moving) positions. My clients lie on the massage table, but you can do this seated on the couch or at a desk.

• Place one hands are each side of the neck, moving slower towards the head. Why slower? Slow breathing is relaxed breathing. My hands literally take the weight off the client's shoulders! 

2. EARS: I sink my fingertips into the skin behind the client's ears and make small, tight circles. 

• Point at the skin using a 90-degree angle. Do not lift fingers from the skin. Note: it takes practice, so don't worry if you can't get it right the first time.

3. JAW, NECK, and FOREHEAD: I make slow, deliberate circles behind the ear. I use fingertips and move down the jawline (ears to chin).

• At home: using fingertips, focus on small areas. At the chin, relax your hands and use very light pressure to glide down the neck. Avoid a "tickling" feeling by keeping contact all the way down the neck. Return to the chin, re-straighten your fingers and continue making small circles up the jawline towards the forehead.

4. FACE: This is where my fingertips are for about 1/4 of the clinic session. 

• If you are not familiar with acupressure points, you may simply massage the face with a light touch. This should be relaxing, not painful! 

5. SCALP: use a slow, gentle "shampoo" motion all over the scalp.

6. REPEAT: at the clinic, I allow 20-30 minutes for a facial massage. Once I've massaged a client's face, neck, and scalp, I return to the neck and shoulders for a more detailed version of the warmup using kneading, stretching, gliding, and other therapy techniques. 

• At home: steps 1-5 could take as little as three minutes. Feel free to repeat the steps 2-3 times. You may practice on loved ones (always start with light pressure).

7. What makes the clinic session worthy of five stars? I've been offering facial massage since 2007 when I was a student in the SIC massage therapy clinic and program. My "routine" is a bit more polished, especially after training in Boston earlier this year. I currently offer three upgrades: oil-free moisturizer, Dead Sea mud, and steamed towels. There are a number of techniques that I couldn't fit into this 790-word post, so please ask if you'd like to know more.

CLINIC SERVICE: It's very detailed, but it's short enough to be a good "intro" clinic visit. No disrobing. No greasy creams. Just relaxation for 25 minutes. (schedule)

Enjoy! Please let me know if you find this guide helpful, want to experience a five star massage appointment, or just have quick question. I'm here to help. 

See you soon! -Cynthia

Find out what the buzz is about! I accept clients six days a week in my office on Main Street. You may schedule up to 90 days in advance using the Booknow button below:

OLNEY MASSAGE

604 W. Main St. :: Olney, IL 62450
(618) 392-3800 /voicemail

 http://olneymassage.com