Depression and massage

If you don’t find what you need here, try searching our site for more information. The goal is to have lots of different “tools in your tool shed” to help you effectively manage depression.

 

Massage is just one of many tools that fall into the alternative medicine category. While there are no current studies proving that massage alone or in complement with other proven treatments treats depression, many people report an overall improved sense of well-being and feeling more relaxed.

Some people report a lessening of depression symptoms. As mentioned before, taking time to commit to just you is so important! There are many types of massage available. Massage is professional physical contact and is not for everyone. Get references and make sure your massage therapist is certified and qualified. Ask your health care provider or family and friends who they recommend. And share with the group if you’ve had any luck using massage as a depression treatment.

 

Courtesy of mayoclinic.com

Exercise and stress: Get moving to combat stress

By Mayo Clinic staff

You know that exercise does your body good, but you’re too busy and stressed to fit it into your routine. Hold on a second — there’s good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to weightlifting, can act as a stress reliever. If you’re not an athlete or even if you’re downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity helps to bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
• It’s meditation in motion. After a fast-paced game of racquetball or several laps in the pool, you’ll often find that you’ve forgotten the day’s irritations and concentrated only on your body’s movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
• It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Put exercise and stress relief to work for you

A successful exercise program begins with a few simple steps.

• Consult with your doctor. Begin any new fitness program by consulting with your health care professional, especially if you have any medical conditions or are obese.
• Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. Plus, if you begin your program slowly, chances are better you’ll stick with it. If you’re new to exercise, aim for about 20 to 30 minutes of exercise three to four days a week and increase gradually. For most healthy adults, the Department of Health and Human Services recommends getting at least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week. It also recommends strength training exercises at least twice a week.
• Do what you love, and love what you do. Don’t train for a marathon if you dislike running. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.
• Pencil it in. Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Sticking with it

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

• Set some goals. It’s always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a cycling class.
• Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.
• Change up your routine. If you’ve always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

Whatever you do, don’t think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it’s an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

Exercise during pregnancy: Is heart rate a concern?

I’ve exercised regularly for years. Now that I’m pregnant, do I need to limit my heart rate while I exercise?

Answer

from Roger W. Harms, M.D.

If you exercised regularly before pregnancy, there’s no need to focus on your heart rate for exercise during pregnancy.

Years ago, some experts recommended a heart rate of no more than 140 beats a minute for exercise during pregnancy. Today, however, heart rate limits aren’t typically imposed during pregnancy. For healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity — preferably spread throughout the week — without any specific heart rate limits.

Still, reasonable precautions for exercise during pregnancy are important. Get your health care provider’s OK for any exercise during pregnancy — especially if you have a history of preterm labor or certain medical conditions, such as high blood pressure. Also, be careful to pace yourself appropriately. In general, you should be able to carry on a conversation while you’re exercising. If you can’t speak normally while you’re working out, you’re probably pushing yourself too hard. This could lead to vaginal bleeding, uterine contractions or other problems

Stress management: Identify your sources of stress

The kids are screaming, the bills are due and the pile of papers on your desk is growing at an alarming pace. It’s undeniable — life is full of stress. Understanding the types and sources of stress — big and small, short-term and long-term, internal and external — is an important part of stress management. So what stresses you out?

Two main types of stress

Stress is your body’s reaction to the demands of the world. Stressors are events or conditions in your surroundings that may trigger stress. Your body responds to stressors differently depending on whether the stressor is new — acute stress — or whether the stressor has been around for a longer time — chronic stress.

Acute stress

Also known as the fight-or-flight response, acute stress is your body’s immediate reaction to a significant threat, challenge or scare. The acute-stress response is immediate and intense, and in certain circumstances it can be thrilling. Examples of acute stressors include a job interview, a fender bender or an exhilarating ski run.

A single episode of acute stress generally doesn’t cause problems for healthy people. However, severe acute stress can cause mental health problems, such as post-traumatic stress disorder, and even physical difficulties such as a heart attack.

Chronic stress

Mild acute stress can actually be beneficial — it can spur you into action, motivate and energize you. The problem occurs when acute stressors pile up and stick around. This persistent stress can lead to health problems, such as headaches and insomnia. The chronic-stress response is much more subtle than is the acute-stress response, but the effects may be longer lasting and more problematic.

Effective stress management involves identifying and managing both acute and chronic stress.

Know your stressors

Effective stress management starts with identifying your sources of stress and developing strategies to manage them. One way to do this is to make a list of the situations, concerns or challenges that trigger your stress response. Take a moment to write down the top 10 issues you’re facing right now. You’ll notice that some of your stressors are events that happen to you while others seem to originate from within.

External exasperations

External stressors are events and situations that happen to you. Some examples of external stressors include:

• Major life changes. These changes can be positive — a new marriage, a planned pregnancy, a promotion or a new house. Or they can be negative — the death of a loved one or a divorce.
• Environment. The input from the world around us can be a source of stress. Consider how you react to noises, such as a barking dog, or to too much or too little light in a room.
• Unpredictable events. Out of the blue, uninvited houseguests arrive. Or you discover your rent has gone up or that your pay has been cut.
• Family. The occasional spousal spat, a teenager who refuses to cooperate or a nagging mother-in-law can all contribute to stress.
• Workplace. Common stressors at work include an impossible workload, urgent deadlines and a demanding boss.
• Social. Just think about going on a blind date and you probably start to sweat.

Strategies to manage external stressors include lifestyle factors such as eating a healthy diet, being physically active and getting enough sleep — which help boost your resiliency. Other helpful steps include asking for help from others, using humor, learning to be assertive, and practicing problem solving and time management.

Internal irritations

Not all stress stems from things that happen to you. Much of our stress response is self-induced. Those feelings and thoughts that pop into your head and cause you unrest are known as internal stressors. Examples of internal stressors include:

• Fears. Common ones include fear of flying, fear of heights and fear of public speaking.
• Uncertainty. Few people enjoy not knowing what might happen. Think about how you might react when waiting for the results of a medical test.
• Beliefs. These might be attitudes, opinions or expectations. You may not even think about how your beliefs shape your experience, but these preset thoughts often set us up for stress. Consider the expectations you put on yourself to create a perfect holiday celebration or advance up the career ladder.

The good news is that we have the ability to control our thoughts. The bad news is that our fears, attitudes and expectations have been our companions for a long time and it often takes some effort to change them. Strategies to manage internal stressors include reframing your thoughts, challenging negative thoughts, using relaxation techniques, and talking with a trusted friend or counselor.

Take the first step

Recognizing a problem is the first step toward solving it. By beginning to identify and understand the sources of your stress, you’ve taken the first step in learning to better manage it. Manage it, not eliminate it. Stress is a fact of life. And that’s OK. You can handle it.

Courtesy of mayoclinic.com

How to Receive Massage-Before Your Massage…

• Before Your Massage…
• Avoid a heavy meal for a couple of hours before your massage because massage on a full stomach may be uncomfortable.
• Check your skin for any open cuts, scrapes, and scratches, and cover them with a bandage.
• Let your massage therapist know how you felt after your last massage and about any changes in your health, pain, or injuries.
• Be aware that massage is not recommended in the early or acute stage of cold or flu, because massage can help the virus spread through your body.

How to Receive Massage-Your First Massage Appointment

Your First Massage Appointment

When you arrive for your first appointment, you will fill out a health questionnaire that gives your massage therapist the information needed to offer you safe and effective massage.

 

You will discuss any pain or injuries you have and what you want from the massage. Depending on why you are receiving massage, your massage therapist may observe your body alignment or do other assessments (for example, check your shoulder movement if you have a shoulder injury).

Your massage therapist will then leave the room while you undress and relax onto the massage table, covering yourself with a fresh sheet or towel. You can undress completely or wear underwear (unless you are receiving a type of massage that is done fully clothed)—you will be covered at all times except for the area being massaged. If you are unsure about anything, ask!

bellevuemassagetherapy.com

Massage Therapy Improves Flexibility

As we age, our joints tighten and we lose the range of motion we once enjoyed in our youth. One of the main reasons we become less flexible as we get older has to do with certain changes that take place in our connective tissues. As we age, our bodies gradually loose fluid and dehydrate.

Massage therapy is an effective treatment for increasing and maintaining flexibility and motion. By working on muscles, connective tissue, tendons, ligaments, and joints, massage can stimulate the production and retention of our bodies’ natural lubricants between the connective tissue fibers, making stretching and movement easier, and keeping the body flexible.

Improve Flexibility and Range of Motion Benefits

• Stimulates the production of the bodies natural lubricants to keep flexibility at a maximum
• Can enhance athletic performance as the body ages
• Helps prevent active lifestyle injuries by keeping the body flexible

Courtesy of http://www.massageenvy.com

Massage Therapy Relaxes Muscles

Not only do tense muscles cause knots and pain in their respective areas in the body, they can create a chain reaction that spreads, making the ability to reduce pain nearly impossible.

Massage plays an important role in training the body how to relax. Not only will massage therapy help relax internal muscles through deep tissue techniques; it can also help individuals become aware of their daily stress levels. Once the body recognizes what true relaxation feels like, the mind can then easily recreate it before stress becomes chronic and damaging. Having this relief from stress can enhance our ability to cope with and enjoy life.

With deep tissue massage, the massage therapist focuses on deeper tissue structures with intense pressure to release chronic muscle tension and ultimately relax the body.

Relaxed Muscles Benefits

• Reduces pain that results from tense muscles
• Aids in relaxation
• Relieves muscle tension and stiffnes

Massage Therapy for Pain Management

Looking for a natural and effective pain management solution?  Massage therapy can provide all the relief necessary without the need for pain killing drugs.

Massage plays an important role in achieving a pain free lifestyle by utilizing various types of massage, such as swedish, deep tissue, or trigger point therapy.  By employing one of the many massage techniques, one can rejuvenate and refresh the mind while improving joint movement, and increasing the flow of blood and nutrients to muscles and other tissue.

Manage Pain of Chronic Conditions

• Fibromyalgia
• Migraines
• Arthritis

Be sure to check out all the different types of massage to find out which massage therapy is right for you.

Courtesy of http://www.massageenvy.com

Massage Therapy Benefits Include Lower Blood Pressure

High blood pressure has more misconceptions than nearly any other disease. According to the American Heart Association, some of the most common are:

Misconception: High blood pressure has many symptoms
Truth: High blood pressure has NO symptoms. That’s why it’s often called the silent killer.

Misconception: High blood pressure is a man’s problem
Truth: High blood pressure can be anyone’s problem. In fact, women need to be aware of certain things that may put them at greater risk than men

Misconception: You don’t need to have your high blood pressure checked until you reach middle age.
Truth: Children as young as 6 can have high blood pressure. It’s a good idea to start having your blood pressure checked at an early age.

One of the most effective ways to stave off high blood pressure is massage therapy. A number of long term studies have shown that a consistent massage program can decrease diastolic and systolic blood pressure; decrease salivary and urinary cortisol stress-hormone levels; and lower sources for depression, anxiety and hostility.

As is the intent with all massage programs, the ultimate goal lies in a pain free and relaxing lifestyle. Controlling blood pressure is just one of the added benefits of massage therapy.

Lower Blood Pressure Benefits

• Lower depression, anxiety, and hostility
• Keeps stress hormone levels under control
• Low blood pressure can contribute to lowering the odds of having a heart attack, kidney failure, or a stroke