5 Ways to Reduce Holiday Stress

Here is a list of ways you can reduce the amount of stress you feel around the holidays.

1. Be thankful for what you do have.
   During the holidays it is easy to get caught up in the I need and the I want mentality.  Do you really need the newest gadget?  If you don't get it, will you be super disappointed?  Focus on what you do have and realize that so many people in the world don't have that.  Be thankful, you will feel better.
   
2. Ask for help.
   You don't have to do everything yourself.  Ask for help from your friends and family.  Work together if you can and spend time together.
   
3. Laugh.
   Have you heard of laugh therapy?  How about fake it till you make it?  That is the idea here.  Even if you don't feel like laughing, just start laughing.  Eventually, that laugh will become a real one.  Laughing triggers the body to release endorphins and you will start feeling better.  Laughter really is the best medicine!
   
4. Take time for yourself.
   Many people, especially during the holidays, take care of so many other people that they forget to take time for yourself.  Don't be that person.  Make sure to schedule a little 'me' time. 
   
5. Say no.
   Did you overload your next month with way too many activities?  Did you sign up to volunteer and realize you can't possibly meet your obligation and have time to sleep too?  It is okay to say no to some activities, and yes to others.  You don't have to say yes to everything that comes your way.
   

Still feeling overwhelmed? Come in for some relaxation and make your next massage appointment today.

Four ways to control your stress levels

As much as we enjoy the emerging flowers and warmer weather of April, there can be a bit of a dark cloud hanging in the spring sky. Often the first few weeks of the month are a rush of receipts and 1040’s as the April 15 Tax deadline looms, and a rush of new schedules as the kids’ sports seasons fire up. Maybe that’s why April is Stress Awareness Month; to remind us to take care of ourselves, and not let stress go unchecked.  The following are four ways you can control your stress levels.

Meditation

Meditation does not have to be about pretzeled legs, chanting, and reaching enlightenment. It can simply be about creating a moment of stillness in your mind as a way to become more relaxed. Just one minute, 60 seconds of meditation, can dramatically improve your mood, your productivity and the quality of your day.

Exercise

It can be tough to make time for exercise when the schedule gets tight and tensions get high. But that's when it becomes even more important. Exercise can relieve the physical symptoms of stress like fatigue, pain, and moodiness. If you can't make time for daily workout, try to fit a 5-10 minute walk outside into some part of your day. A little goes a long way when you need it.  Plus, around here, this winter has been rough on all of us.  We all know these nice days are counted, so take advantage of the sunshine when we have it.  You will feel better right away.

Giggle and hum

Both laughter and music can lower the blood pressure. In fact, this study in 2011 showed that 3 months of laughter or music therapy resulted in the same drop in blood pressure that could be achieved with a low-salt diet, losing 10 pounds, or taking a blood-pressure-lowering medication.

So cue up the "Who's on first?" or dance around with your kids while making dinner and work some giggling and humming into your day.  Not in the mood, you can fake it until you become it.  Smile and laugh until it becomes real.  You will get the same effect.

Massage

Regular massage can improve sleep, relieve headaches, reduce muscle pain, and improve moods. Plus, massage feels good. When you feel good, you play more, work more efficiently, and take better care of the people you love. Schedule a massage now to prepare for a busy (and fun) spring!

Commit to taking care of yourself this spring! You may be surprised with the results.

Massage and the Barefoot Contessa

Regular Massage & Ina Garten

I love when celebrities talk about getting massage on a regular basis.  Did you know that Ina Garten, better known as the Barefoot Contessa, gets weekly massage?  I read about it in the New York Times. Have you ever watched her cooking shows?  I have (and I love it!).  Ina Garten always has this calm aura around her.  Have you noticed it too?  I bet she is so calm due to her weekly massages!  =D

Do you know what the benefits are of getting regular massage?

There are numerous benefits to getting massage, but the benefits compound when regular massage is in place.  Even a monthly massage will give you added benefits.

•  Reduce Blood Pressure
•  Reduce Headaches
•  Boost the Immune System
•  Dampen Harmful Stress Hormones
•  Relieve Pain

So instead of 'treating' yourself to a massage once in a blue moon, make it a healthy habit to keep on a regular basis.

How heavy is your glass of water?

 A friend of mine recently had this as his facebook status:

A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they'd be asked the "half empty or half full" question. Instead, with a smile on her face, she inquired: "How heavy is this glass of water?"
Answers called out ranged from 8 oz. to 20 oz.
She replied, "The absolute weight doesn't matter. It depends on how long I hold it. If I hold it for a minute, it's not a problem. If I hold it for an hour, I'll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn't change, but the longer I hold it, the heavier it becomes." She continued, "The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything."
It’s important to remember to let go of your stresses. As early in the evening as you can, put all your burdens down. Don't carry them through the evening and into the night. Remember to put the glass down!

What is your glass of water?  

Do you sit at a computer all day, or drive long distances often?  Sitting at your computer for much of the day will put strain on your muscles.  The longer you are in that position, the more you will ache.  One long road trip, and you might be sore for a few days.  Driving for hours each day for a few years or more, your aching will seem normal, and you will forget what it feels like to not be sore or in pain.
When stress builds upon stress, it will create layers. The more stress you allow to build up, the more difficult it will become to do everyday activities.  The more your back will hurt, the more your neck feels sore. the easier it will be to become injured.  The harder it will be to heal.

How can you put down your glass?

Before you get to the point of seriously injuring your body, massage can help you feel normal and regular massage can be your way of putting that glass of water down before it starts to hurt again. Book your appointment with Melrose Muscle Therapy and put down that glass, get rid of your stress, and feel better before you feel worse.

Are stressed out babies more likely to get sick?

There is a new book called: Scared Sick: The Role of Childhood Trauma in Adult Disease.  Here is a description of the book found on Amazon:

The first years of human life are more important than we ever realized. In Scared Sick, Robin Karr-Morse connects psychology, neurobiology, endocrinology, immunology, and genetics to demonstrate how chronic fear in infancy and early childhood— when we are most helpless—lies at the root of common diseases in adulthood.

Compassionate and based on the latest research, Scared Sick will unveil a major public health crisis. Highlighting case studies and cutting-edge scientific findings, Karr- Morse shows how our innate fight-or-flight system can injure us if overworked in the early stages of life. Persistent stress can trigger diabetes, heart disease, obesity, depression, and addiction later on.

This is very interesting to me, and I look forward to someday soon reading this book. I found out about it from reading this article on modern mom.

As a massage therapist, I am always looking at how stress affects the body, but this is a look at how stress early on in life has lasting affects into adulthood.  Now a little bit of stress is good for you, but constant stress, without giving your body a bit of relief, is horrible for your body, mentally, physically, emotionally harmful. I teach classes to families, couples, and parents about giving massage to each other, and I explain some of the benefits during the class.  So if you know me, you know the affects of stress, short term and long term on your body.  It is interesting to see how stress from a pregnant mom-to-be affects her unborn child, and stress on a newborn or toddler affects them later in life as well.

As a mom, I read up on research that is done on how stress affects our children. I share that research here in this blog, as well as on Melrose Muscle Therapy's facebook page. So you know there are ways that you can handle stress at home, such as taking a long bath, reading (if you like to read), giving your self a time out..and on and on.  One of the best ways to break up chronic stress is with regular massage visits. 

Book your appointment online, and we can talk about different ways you can take care of yourself, as well as your children.

Ways to Avoid Mommy Burnout

If there is something I've learned (the hard way) it is this:

If you can't take care of yourself,

there is no way you can take care of your child.

The demands of being a mother (especially  a new one, or one with infants and toddlers at home) can be intense.  You are the one to get u in the middle of the night to feed them and comfort them.  You are the one that gets up early with them.  You clean up after them, you change them, feed them again, you are constantly at their beckoning call.  It is an exhausting job.  You don't get a break from being a mom.  It is not a 9-5 job, but a 24/7 kinda job.

After a while, if you don't take care of yourself, you become overly tired, extremely cranky, you can't think straight, and your patience runs thin.

Here are some ways to avoid what I like to call Mommy Burnout:

1. Don't neglect your body. If you eat junk food, you will feel sluggish.  Add some healthy fruits and veggies to your diet, and you will feel all the more better.  Get your exercise in.  don't think you can do that with a baby?  I'll be writing another post later this month all about doing exercise with your kids.
2. Acknowledge that you are a good mom.  Don't be so hard on yourself if you see another child knows their ABC's before yours does.  You and your babe are just focusing on different tasks right now, and I'm sure your baby can do something that the other child doesn't grasp just yet.  It doesn't mean that your child is slow, or that you have failed as a parent.  It just means that you are both learning something else instead. 
3. Don't expect perfection.  If you have kids, you are not going to have a spotless house, every meal made, or any numerous other things that are on your list of perfection.  It is okay if once in a while you need to order dinner, or you wait a day to do laundry.  Kids grow up quick, so make sure you are spending your time with them creating memories, instead of worrying about the cleaning and the cooking.
4. Ask for help.  there are days that will test your patience, and you will feel that you are about to snap.  that is when you absolutely should ask for help from a friend.  Ask if they can come over and help you watch your kid so you can get some time for yourself, or ask if they can tag along on a shopping trip or other errand run to make it easier for you to get things done.
5. Change your perspective.  Instead of thinking how difficult it is to be able to take a shower without someone walking in on you, think about the big picture: the joy that comes with becoming a mom, and all the fun you have with learning from your children and watching them learn from you.

Take some time for yourself mommies!  One of the best ways to take care of yourself, is to get a massage.  You de-stress, which allows you to clear your mind to make better decisions for yourself and your family.  Visit me at Melrose Muscle Therapy.  We even have infant massage classes, where you can connect even deeper with your newborn baby.

20 Ways to Take a Break

We all need to take a break once in a while from all the stressors we face each day.  Here is a list of ways you can take a break and give yourself a moment to regroup.

20 ways to take a break

1. Focus on your breath
2. Color in a coloring book
3. Stretch
4. Read the comics in the paper
5. Drive to someplace new
6. Pet your dog or cat
7. Listen to some of your favorite relaxing music
8. Go to the park and swing or go down the slide
9. Think about something you are thankful for
10. Turn off the TV and sit in silence
11. Dance
12. Smell some fresh flowers
13. Write a letter to someone
14. Watch a movie short
15. Write in a journal
16. Call someone you haven't heard from in a while
17. Light a candle
18. Go for a walk
19. Grab a hula hoop and hula away
20. Take a short nap

What can you add to this list?

Daddy-Newborn Relationship - how to increase the bonding

New research has been done that shows there is another benefit specific to fathers for learning and giving infant massage.  This benefit is lowering the father's stress levels.

You can read the pubmed article here.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210630/?tool=pubmed

When men and women become parents, it is stressful for both parties.  Traditionally it has been the mom taking most, if not all, the responsibility in the early years.  Many fathers feel left out, or don't know what they can do to support mom and baby, and this becomes a new source of stress (besides having a new mouth to feed).  Increasingly, however, men have taken on more parental responsibility earlier in a newborn's life.  Taking a class on infant massage is great for dads.  It helps them to bond with their newborn children earlier in their baby's life and apparently it also decreases dad's stress levels too!.  There is so much more to learn in an infant massage class than just the massage strokes.  You learn how to communicate with your baby.  There are discussions with other parents and you find out what other moms and dads do when situations arise.  The class is an open forum for discussion, and fathers can meet other men who are in similar situations with whom they can relate.

I would love to see even more dads getting involved, and I can help you.  Click here to learn about taking an infant massage class with Luisa at Melrose Muscle Therapy. 

Get Better Sleep

One of the benefits of getting regular massage, is being able to get a better night's rest.  Relieving your stress can leave you with a deeper, better quality sleep.

What does better sleep mean for me?

1. Improves your memory.
2. More creativity. 
3. Increase stamina in sports.
4. Improves your grades in school.
5. Greater attention span.
6. Stronger immune system.
7. Reduced stress levels.


Think about how you feel when you don't get a good night's rest.  Can you remember what your day was like?  Do you find it hard to think about anything when you feel fatigued?
 

So how can I get better sleep?

1. Try getting to bed each night at the same time.  Set yourself a schedule.
2. Find a way to de-stress before bed, whether that be meditating, or simple stretching.
3. Avoid very active activities an hour before bed.
4. Keep your bedroom dark, cool, clean, and uncluttered.

Still having trouble falling asleep, or staying asleep?  Book yourself a massage at Melrose Muscle Therapy.  Regular massage can help you to de-stress and remind your body how to relax and let go.

I constantly get headaches. What can I do?

There are many types of headaches, and depending on what the reason is for your headache, massage may be just what the doctor ordered to ease the pain you feel. Here are the two most common types of headaches.

Tension Headaches

High levels of stress, worry, anger can trigger the onset of a tension headache.

Migraines

It has been in the news lately that women suffer more often from migraine pain than do men. Researchers are saying that the reasoning has to do with genetics and how our sex determines certain parts of brain structure. Regardless of who gets them more, migraines are a pain in the...well, a pain in the head. Migraines share many of the same triggers as tension headaches, but last much longer, and are much more intense. They also are one sided, so the pain is only felt on either the right or left side of your head.

If I get headaches often, what can I do?

First thing you should do is start a headache diary. Write down when you get your headache, and how long they last. Write down your activities, what you ate, what emotions you were going through before the onset of your headache. This will help narrow down what your specific triggers are for your pain. Check this link to see a sample diary you can use.

Once you notice a pattern develop, it will be easier to keep your headaches at bay. If you notice that one of the triggers for your headaches is stress related, or due to muscle tension (tight neck, TMJ, or any other tight muscles), then frequent massage will help. Your massage therapist should do a full assessment to help you make some small changes to your daily routine. Anything from the way you are sleeping, to how you sit at work could be causing muscle tension in your neck. Your therapist can give you some ways to help you deal with unusual amounts of stress when you are not getting a massage.

STD's and Massage (Part 2)

In this series of posts, I will give tips for people with certain conditions to let them know if they should even obtain a massage or not, and what are the important points to go over with your massage therapist.

Yesterday we talked about Mollusum Contagiosum Virus (MCV), Genital Warts (HPV), Syphilis, and Hepatitis. Today the subject at hand is HIV/AIDS.

Can I get a massage if I have HIV?

Since this virus is spread through bodily fluids, and not skin to skin contact, it is safe for a client with HIV to obtain massage.

Your massage therapist needs to take extra care to make sure to not put you at risk for getting sick. She/he may or may not wear gloves as protection for you.

What should I tell my massage therapist?

Inform your therapist what stage of HIV you have. Let them know if you have any other complications related to the virus.

If you are in phase 4-5 of the disease (most advanced stage of AIDS), please tell your therapist. This will affect the type of massage you can receive.

All stages of HIV/AIDS are safe to receive bodywork, but it depends on what phase, and how you are feeling as to what type of bodywork you will receive.

Massage can be a great additional option of treatment for those with HIV/AIDS. In the beginning phases, Swedish massage can be very stress reducing which can help the immune system. In the more advanced stages, energetic work and other non-circulatory massage can become a great source of comfort for a population that is often outcast.

As always, if there are any subjects you would like me to talk about let me know by commenting below, or by sending us an email to info(at)melrosemuscletherapy(dot)com

STD's and Massage (Part 1)

In this series of posts, I will give tips for people with certain conditions to let them know if they should even obtain a massage or not, and what are the important points to go over with your massage therapist.

STD's and Massage (Part 1)

Although most sexually transmitted diseases are only spread through sexual contact, there are a few exceptions.

Mollusum Contagiosum Virus (MCV), Genital Warts (HPV), and Syphilis

These viruses can be spread through any kind of skin to skin contact. They can also be spread with contact to contaminated linens. Treat these STDs first and postpone any massage appointments until there is no chance of spreading the infection to others.

If you know that you have any type of STD, make sure you treat your infection. Once the infection is cleared up, you can make your appointment for massage.

Hepatitis

Let your therapist know if you have any open wounds, or small cuts anywhere on your body. Your therapist may wear gloves during your massage as a precaution for two reasons: first to protect you, and second to prevent transmission of the disease. Please do not take offense if they choose to wear gloves. They may have a cut on their hand, or fingernails. I have had quite a few massages where we practiced with gloves during my massage training. If your therapist is good, you won't even realize the gloves are on.

If your Hepatitis is in the acute stage, certain types of massage strokes should not be used, so please make sure your therapist is aware of what stage you are in. If your Hepatitis is in the chronic stage, you may have the option to get a circulatory massage. You may not, if your overall health isn't well. Each person is different, and you should discuss with your massage therapist what your benefits are from having massage. Energy work and non-circulatory massage are options that you might consider during all stages.

As always, if there are any subjects you would like me to talk about let me know by commenting below, or by sending us an email to info(at)melrosemuscletherapy(dot)com

Diabetes and Massage

A few days ago I wrote about having a fever, cold or flu and obtaining a massage. Tonight I will write about Diabetes. I tend to talk about all the times when you should get a massage, such as to relieve tension, ease back pain, or many other times when it is appropriate. Over the next few days, I will talk about times when you shouldn't get a massage, or should find a massage therapist with extra training that specializes in your condition.

Do you have Diabetes?

Some tips for you if you want to get a massage:

1. Make your appointment at least an hour after you have taken your insulin injection, or before you are going to eat/take your insulin shot.
2. At your appointment, before your massage, inform your therapist where you inject your insulin. This will help your therapist choose what type of strokes to use and where during your massage.
3. Make sure to tell your therapist when you last took insulin.
4. During your massage, if you are starting to feel dizzy, weak, or have any other symptom of insulin shock, please tell your massage therapist. Do not be afraid or embarrassed if you need to stop your massage. Your health is the priority.
5. If you have advanced Diabetes with kidney failure or arherosclerosis, a Swedish massage would not be advised. Find a therapists that specializes in energy techniques instead.

Over the next few days I will post about some other conditions such as Osteoporosis, Asthma, Cancer, etc... Let me know if there are any subjects you would like me to talk about by commenting below, or by sending us an email to info(at)melrosemuscletherapy(dot)com

Stress and Disease

So many problems are related to being overly stressed. Here are quite a few of them:

Loss of sleep

Can't concentrate

Can't seem to remember much

Always tired

Constantly suffering from pain

Anxiety

Depression

Stroke

Heart Disease

Change in your weight

Heart Attack

Headaches

Alzheimer's

Diabetes

Asthma

So what can you do if you are suffering from any of these, or prevent you from getting any of these? How can you change your stress levels to a much lower manageable state?

Figure out what is causing you to stress. What can you do to relieve some of those stressful agents? Just taking a few moments to yourself to clear your mind can help. Turn off every distraction for a moment. Focus on your breathing so that you can't think of anything else. If you can't find a place to be free of distractions, then get a massage. Even a short 30 minutes can help you de-stress so that you can get back to solving any problems that are in front of you.

Have you ever heard of the 42 lb. head?

To quote Eric Dalton, “According to research, every inch the head moves forward of the shoulders, weight is amplified by 10 pounds. As a result, a 12 pound head held 3 inches forward causes the cervical extensors to isometrically battle 42 pounds against the relentless force of gravity.”

You can see an article that he wrote about this here, complete with a few pictures that you can reference.

When you think about it, it is pretty crazy to think that just a small amount of movement forward, can cause such strain for your neck muscles. These muscles are meant to hold up your head in an upright position quite easily. They are not meant to carry such a heavy load, or force. If you have been having a lot of headaches lately and your neck has been bothering you, you may have what is called upper-crossed syndrome. (More about upper-crossed syndrome in a future post)

What causes you to have a 42 pound head?

Technology isn't helping. If you have a smart-phone, a tablet, or an mp3 player, you may be constantly holding these items down as you look at them.

The same goes for reading too. Watch the way you hold your newspaper, books, magazines, or e-reader. If you are keeping your head held down for a long period of time, you are straining your neck muscles.

What can you do to reverse the damage done?

Raise your electronics up so that they are at your eye level instead of holding them in a way that forces you to look down. This will greatly reduce the strain in your neck muscles.

Get a massage. Actually, get a few of them. This will help remind your muscles how to relax, and this benefit will compound each time you receive bodywork.

If you are having headaches and/or neck pain, make some changes to your daily habits, and make an appointment with us.

Reduce Baby's Fever Naturally

The benefits of massaging an infant are numerous. One benefit is to lower your infant's fever.
Whenever your baby has a fever, please do check in and consult with your pediatrician first.

Before beginning any massage strokes, ask permission from your baby first. Let them know what you are about to do. This may sound silly, but your child will communicate with you to let you know, and the more often you perform massage with your baby, the easier it will be for you to communicate with each other and this will bring you closer to them and help you to increase your bond together.

When performing massage with your baby, you would normally use oil. When your child has a fever, skip the oil, and use warm water instead. When your baby has a fever, it is very important to keep him/her covered. Perform the massage while only working a small section of the body at a time, with the rest of the body clothed. The strokes that you would use during this time would move in a certain direction – from the chest towards the hands, or towards the feet. You will keep your strokes soft and fairly light. The idea here is to soothe your baby and comfort her/him. Dip your hands into the warm water and apply that water to your infant's body using quick massage strokes. The heat from their body should come towards the skin to evaporate the water and help cool them down. If at any time during the massage, your baby looks distressed, stop the massage and listen to what your baby is telling you. She/he may want to be held instead, or the water may be too hot, or too cold. Make sure that your baby is comfortable. Once your child is ready, you may begin the massage again.

To learn more about infant massage, you can visit the websites of Infant Massage USA or the International Association of Infant Massage.

If you would like to take an infant massage class from me, you can find more information here.

Quick Ways to Relieve Stress

We all have had those days where we were so stressed out that we couldn't think straight. We couldn't concentrate on anything. It was just not possible to be productive at work or at home. We became easily aggravated, and we felt like we were just mad at the world. These are the short term affects of dealing with a lot of negative stress.

Photo courtesy of ABMP.

Quick Ways to Relieve Stress:

Take a moment to laugh, even if you have to force one out. Did you know that if you start laughing on purpose, eventually that laugh will become a real laugh.

Give yourself a timeout. Close your eyes, picture yourself surrounded by your favorite things, or picture yourself surrounded by nothing at all. Take a few deep breaths, and concentrate on your inhale and exhale.

Act like a kid. Put on your favorite show when you were a kid. Odds are it had some music in it that you can still sing along to. Pretend like no one is watching and sing and dance along, just like when you were a kid.

Spend some quality time with some animals. Petting your dog or cat has a very relaxing effect, even if only for a few minutes. Seeing their unconditional love for you helps you to feel happier, decreasing the stress hormone cortisol, and increasing oxytocin.

Clean up! Being surrounded by a messy area can be very distracting and nerve wrecking. So take some time to clean a bit of it up, whether it is a drawer, a closet, or your workspace.