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

Avoiding disaster: my first senior client had a "surprise" blood clot

Happy Senior Citizens Day!

I wanted to kill my first senior client. Or at least I may have tried to kill her (on accident, of course). She was a real sweetheart, but she left out a major detail of her health history.

I felt like a proud peacock when she told me I was doing such a great job. She had several massages by other therapists, but she was new to me. I usually ask for feedback 2-3 times during a client's first session. She asked for a little more pressure. No problem!

She was thrilled. Apparently other therapists would not work as deep as I did "on account of the blood clot." WHAT! She either meant to tell me or didn't think it was important.

(Hint: it's important. I almost dropped her leg.)

Since then, I've completed specialized training to cater to the senior crowd. I use Comfort Touch techniques (a type of gentle bodywork for hospice, hospital, and healthcare settings). It's great because it allows me to do something completely different in adapting to seniors whose joints and muscles don't move the way they used to.

My office is accessible to clients with disabilities. I also use special equipment to accommodate the senior crowd. They have a special place in my heart as well as on my table.

Find out what the buzz is about! I accept clients six days a week in my clinic 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

Better than Candy Canes

Note: I wrote this on November 8, 2011. Still relevant today!

A few years ago, a client confessed that she had reached her holiday stress limit:

• "I'm glad that you don't decorate your office. If I have to walk into one more store blasting "Jingle Bell Rock" on an infinite loop, I'm going to scream!"

I don't have candy canes... but I do have:

- high thread count sheets

- luxe massage cream (in several scents and unscented!)

- one of the best massage tables that money can buy

- relaxing nature, meditation and beach soundtracks (pre-mixed or customized for you)

- gift certificate packages at 10% off (ends tonight)

If you're ready for a five star massage escape that you can't get anywhere else, you know what to do!

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: 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

Greetings from Florida!

Happy 100th massage blog post!

Scroll down for a very special "100" deal!

Greetings! I'll return next Tuesday after a relaxing week on the beaches of sunny Florida. Thanks for being supportive, and I'll see you soon. Click here to schedule your favorite session in May or June.

AND IN CELEBRATION OF POST #100: Enjoy TWO of Cynthia's Petite Sweet Feet packages for just $100. Save $18.00 before May 4th.

Petite Sweet Feet: Enjoy a relaxing back and neck massage with a custom spa foot polish. Perfect for lunch hours or an anytime pick-me-up. Expires 5/3/12.

Here are three popular posts from this year:

• Using your Health Savings / Flex Account
• Add Lavender For a Better Massage
• Creating the BEST Massage in Three Steps

PS Mother's Day is May 13. Check out the gift shop for great massage and spa packages starting at $25. And yes, shipping is always free.

Cynthia Given, LMT (618) 392-3800

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

 http://olneymassage.com

Cynthia Given, LMT on Facebook

Cost Free Tips for Coping with Holiday Stress

My clients already know why a massage table is the perfect place to get away from food, friends, family, and fa-la-la-ing. But I'm realistic. I know it's a struggle to find an hour each week (or even an hour each month) to recharge.

If you're weary from making a list and checking it twice, try these ten quick (and FREE!) tips.

MayoClinic.com - Stress, depression and the holidays: Tips for Coping

(Copyright restrictions prevent me from reposting the article.)

I'm happy to help you de-stress. It's literally my job! If you don't see an appointment time that works for you, leave me a message (I'll return your call between massages).

Cynthia Given, LMT

604 W. Main St.

Olney, IL 62450

(618) 392-3800

http://olneymassage.com

Cynthia Given, LMT on Facebook

Better than Candy Canes

A few years ago, a client confessed that she had reached her holiday stress limit:

• "I'm glad that you don't decorate your office. If I have to walk into one more store blasting "Jingle Bell Rock" on an infinite loop, I'm going to scream!"

I don't have candy canes... but I do have:

- high thread count sheets

- luxe massage cream (in several scents and unscented!)

- one of the best massage tables that money can buy

- relaxing nature, meditation and beach soundtracks (pre-mixed or customized for you)

- gift certificate packages (sale ends 11/25)

If you're ready for a massage escape that you can't get anywhere else, you know what to do!

Cynthia Given, LMT

604 W. Main St.

Olney, IL 62450

(618) 392-3800

http://olneymassage.com

Cynthia Given, LMT on Facebook