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

4 ways to improve your sleep

4 ways to improve your sleep

Spring is finally here! 

A few of my favorite (spring) things:

• Chilly Willy's and Dairy Dee are back
• daffodils are budding
• basketball are in high gear

Sigh. If only my body clock felt like "Springing Forward."

How about you? It’s estimated that over 60 million Americans suffer from short-term (a few days or weeks) or long-term (more than a month) insomnia. 

Most cases of chronic insomnia are secondary: they are the effect of some other problem. We’ve all heard the standard ‘sleep hygiene’ tips about avoiding caffeine, using room-darkening shades, and going to bed at the same time every night. Here are a few other ideas that aren’t as well known.

#1 NAP PROPERLY
Taking a nap during the day can be great for productivity and fabulous for health, but you’ve got to do it right. Aim to nap for 20 to 25 minutes, any longer than that and you’ll feel groggy when you wake up and you risk not being able to fall asleep when it’s bedtime. (If you really want to get good at power naps, there’s a whole kit to help you get it right.)

#2 BE MINDFUL OF THE TEMPERATURE
Take a warm (not hot) shower or bath about an hour before bedtime, and keep your room cool at night. The drop in body temperature signals your body to calm so you’ll fall asleep faster and sleep more deeply.

#3 TURN OFF THE ELECTRONICS
Okay, so you’ve heard this one. But it’s the most important and the least followed piece of advice.

Get an old fashioned alarm clock so you don’t need to use your phone and take all screens/devices in another room. Yes, another room. You may think that a phone on silent, hanging out on your nightstand, won’t disturb your rest, but it will. Just knowing it’s there puts your body on alert, and it's too tempting to check email in the middle of the night. Save yourself. Break this habit.

#4 GET A MASSAGE
Massage can help with sleep issues. There have been several studies demonstrating the efficacy of massage in people with sleep problems, especially when treating secondary issues that may impair sleep, like back pain, pregnancy and migraines.

Leave me a voicemail at (618) 392-3800 or schedule online at olneymassage.com and get ready for a better night’s sleep. You might even fall asleep on the table.

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

 

OLNEY MASSAGE CLINIC 604 W. Main St. :: Olney, IL 62450
(618) 392-3800 /voicemail
 http://olneymassage.com

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[ SELF CARE ] wrist, hand, and finger stretches

The clinic saw twice as many clients in March 2014 than it did in 2013. More than one client in the past 6.5 years has asked how I can see so many clients and not be sore!

Q: Your hands must get really tired, right?
A: Not really, no.

Here's how I keep my body healthy: SELF CARE! 

If you have an office job (or other hand-intense occupation or hobby), you may benefit quite a bit from regular stretching. Enjoy the video below, and see you soon!

Easy, huh? I love this video because it's quick and effective. My hands help a lot of clients, and I use this video to keep them in good condition. See you soon!

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

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

Three things I don't care about (as your massage therapist)

Last week I posted seven reasons to schedule a massage... as if you really needed a reason to schedule a massage! This week I'll make it short and sweet (and very honest).

Here are three things I don't care about:

1. Hairy legs: I probably won't notice. I definitely don't care.

2. Passing gas: I probably will notice. I still don't care. It's inevitable if you're getting massage on your abdomen, low back, or gluteal muscle group.

3. Snoring. I'll wake you up before it's time for my next client. 

Three things I do care about:

1. If you're benefiting from your massages. It takes a few sessions to see progress on chronic issues. You may need to see multiple practitioners (physician, chiropractor, physical therapist) to get a handle on what's ailing you.

2. If the pressure is right for you. I ask for feedback during the massage, but you can (and should) speak up if I need to adjust what I'm doing.

3. Self care. If you take good care of your body (between appointments), it will take good care of you. Breathe, rest, relax. In fact: take two minutes for yourself right now at Calm.com

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



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