Reduce Holiday Stress

Treat Yourself To A “Mental Massage” and Enjoy The Season

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

Merry Christmas

Vegan FoodsI love the Christmas season. The colors, the smells, the sounds of music. I’m a vegan so turkey isn’t happening for me, but the array of deliciously prepared vegetables, and the variety of desserts always make me excited for this month to get underway!

We give so much to others, especially during this season, that I want to remind you to take care of yourself too.  Like they say on the airplane…”Put your own oxygen mask on first!”  One of the best gifts you can give to those you love, is a healthy and happy you!

Eliminate the aches and pains that can make you feel grumpy, and if you have someone who could benefit from eliminating pain, please feel free to send them my way.  That includes people who don’t live near me, we can meet on Zoom.us and work together to find, and stop, pain. I’ll be happy to help both of you.

I hope you have a wonderful, blessed Christmas!

P.S. Be sure to scroll down to the end, so you can claim my Christmas gift to you.

Reduce Holiday Stress

Beach At SunsetIsn’t it a shame that this beautiful time of year also brings an overload of stress to so many people?  Shopping, especially if finances are short, is a stress producer; large family gatherings can cause stress; and just the hustle and bustle of the season with so many parties and extra functions added to our daily schedule can also be stressful.

Many, if not most, of these stressful situations are meant to be happy, and often they are happy, but they put additional stress on our already busy lives.  What can we do?

Most likely you’ve already read articles that offer suggestions about limiting parties, inexpensive gifts that are thoughtful, and other great holiday ideas, and that’s all wonderful.  What I want to offer you is a holiday gift you can use all year, a gift that will enable you to lower your stress every day.

Back in 1990 I was the massage therapist on the S.S. Queen of Bermuda, a cruise ship that went out of New Orleans and traveled as far south as the Panama Canal, and as far north as Montreal and Quebec.  I LOVED it!  I was super-busy doing 6-7 hours of massage four out of seven days, and 4 hours on the other days.  It was while I was on the ship that I developed the foundation of the unique style of therapy that I do now…but that’s another story.

One of my jobs on the ship was to entertain the passengers for an hour at 9AM on Sunday morning.  I didn’t know what to do, so I decided to lead a relaxing visualization program.  I’d start by having everyone stand up and do a 5-minute self-applied Shiatsu (tapping) treatment on each other.  You can do it to yourself, but it’s better if you have someone do it for you, and then you repay the favor.  It’s a great way to relax, and when you come to the office, I’ll be happy to show it to you.  That left me fifty-five minutes to go…I needed something relaxing that would start their cruise off on a happy note.

Treat Yourself To A “Mental Massage” and Enjoy The Season

MeditationThat’s where my “Mental Massage” concept came about.

I had people relax in their chairs and I’d start talking – visualizing tension like a block of ice that was being melted with their thoughts. I’d gently lead them into relaxing their muscles from their forehead to their feet, watching the ice as it flowed out of their fingers and toes.

Then we’d go back up to their head and visualize fluffy blue mittens gently stroking their face, arms and legs, cradling and rocking their heart and stomach, and their muscles just totally relaxing while they felt heavy in their chairs.

Finally, we’d go back to their head again and visualize pure, positive energy, in the form of diamond dust, sparkling pink, blue and yellow crystals, filling their entire body and flowing out through their fingertips and toes.

Then they would sit there for 5 minutes just enjoying the feeling, knowing they could do this any time they wanted.

It was so relaxing that passengers would come to the massage room and ask me for a cassette tape of my visualization.  I didn’t have one, so I made one and would run off copies for anyone who asked.  The results were so good for so many people that it encouraged me to continue doing it when I was off the ship and started my therapy practice.

Here Is My Christmas Gift To You

Christmas GiftThere were a few of my clients who had serious conditions that caused them so much stress that they really needed to relax. One woman had Crohn’s disease, and a man had a heart condition. Another woman had an ulcer, and another man had PTSD.  I ended up making them special tapes that focused on each of the organs that needed attention.

Eventually I made a professional copy of the visualization, changing the title to “Relaxing into a Perfect Body” because it ended up combining the healing statements that helped my clients, covering organs throughout the body.  I’ve been giving it away ever since.

I want to give it to you so you can relax during this happy, but stressful, time of year. And then you’ll have it whenever you feel you want it. Just click here to listen to the recording: Relax into a Perfect Body!

How Do You Fight Insomnia?

Preventing Sleeplessness Without Medication

Author: Dr. Pierre DuBois

man-with-insomniaDo you struggle to fall asleep at night?  Do you find yourself wide awake at three in the morning staring up at the ceiling and wondering if you’ll fall back to sleep at all before your alarm goes off?

If you answered “yes”, you are not alone. Research has shown that up to 50 percent of the population suffers from insomnia with up to a third having struggled with it for at least a year.

 How Much Sleep Do You Need?

The average adult requires a little over 8 hours of sleep each day.  However, very few people are able to manage that with lives that are more hectic than ever. Jobs, children and other obligations require us to be up with the birds and to go to bed far later than we would if we were following our own biological rhythm. A disruption to our circadian rhythm, which governs our hormone production, body temperature and sleep, can lead to insomnia.

What Does Insomnia Do To Us?

We need adequate, restful sleep in order to perform at our best. Prolonged insomnia can cause mental fuzziness and interfere with how you perform your daily activities. It also increases your risk of depression, headaches, auto accidents, and can lead to substance abuse.

Of course, worrying about the lack of sleep you are getting rarely helps you get more sleep! Stress, anxiety, and widespread use of coffee and alcohol are some of the greatest contributors to insomnia.

How Do You Fight Insomnia?

Learning how to manage stress effectively is one of the best ways to increase your chances of getting a good night’s sleep, and making some changes to your lifestyle may make a difference in the number of hours of sleep you get. The following are the top 10 strategies you can use:

  • Get regular exercise before dinner, which can help put your body in a restful state by bedtime. Just be sure not to exercise too close to bedtime, as this will likely make you restless.
  • Try to get out in the late afternoon sun as often as possible to stimulate melatonin release, which will help get your circadian rhythm back on track.
  • Use stress reduction techniques such as yoga, meditation and Tai Chi, which are great ways to help teach your mind and body to relax.
  • Caffeine and smoking keep the body stimulated. Try to avoid them from mid-afternoon on, and keep your consumption of alcohol to a minimum.
  • Eat a small snack of protein with a complex carbohydrate just before bed, such as peanut butter on a whole-grain cracker. It can keep your blood sugar from dipping too low and waking you up in the night.
  • Keep to the same sleeping and waking schedule every day and don’t change it by more than an hour on weekends.
  • Avoid television or computer use at least an hour before bedtime, as it stimulates the brain, making it difficult to fall asleep.
  • Keep your bedroom dark, quiet and cool.
  • If you are lying awake for more than about 20 minutes, get up and go sit in another dimly lit room until you feel sleepy.

These strategies have proven useful for many people in getting them back to a regular sleeping rhythm. Give them a try — they may help you too!

 

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

Is There Really Such A Thing A Positive Stress?

Stress Can Be Your Friend

Author: Dr. Pierre DuBois

Motorbike racing on the track.Do you consider yourself an optimist or a pessimist? When the going gets tough, the optimists among you can take heart—new research that has found that viewing stress positively can be of benefit to both the mind and body.

When the brain perceives stress (either physical or psychological), it reacts by releasing cortisol, adrenaline and norepinephrine to prepare the body for a “fight or flight” response. Fortunately for us, this response is not triggered in most people today as frequently as it once was or for the same kinds of reasons.

After all, relatively few of us are in life-threatening situations on a regular basis. Today’s “modern” stresses are more likely to be caused by wrestling with the IRS, trying to escape a traffic jam or competing with a coworker for a promotion.

It is interesting to note that stress, in itself, is not necessarily a negative thing. It is how we perceive it that makes it either good or bad for us. This is a hopeful discovery, as most people have only limited control over how much stress they experience. The everyday stresses of modern life are difficult to escape. But if we can train our minds to view them as a challenge rather than a threat, it could actually help to bring about better health.

Scientists from a handful of universities, including Yale University and Columbia University, examined the effects of stress on 300 investment bankers who had just emerged from a round of layoffs (I know it’s difficult to feel bad for the stress of investment bankers, but stay with me here). In the study, published in the Journal of Personality and Social Psychology, scientists divided the participants into two groups, and tried to alter the perception of half of them to view stress as debilitating and the other half to view it as an enhancement.

The first half of the participants were shown videos of people succumbing to stress. The other half were shown videos of people meeting challenges, such as sports figures accomplishing a difficult goal. The results showed that those who had a more optimistic view of stress had fewer health problems, including headaches and muscle pain, and performed better at work than the pessimistic group. In addition, levels of cortisol (the stress hormone) were lower in those who viewed stress as potentially enhancing.

There is actually a term for positive stress, called eustress, which was coined by endocrinologist Hans Selye in the 1970s. It has been proven that stress in moderation improves cognitive performance and improves memory.

Good stress involves the kind of challenges where we feel that we are in control and are accomplishing something. It boosts the immune system and can improve heart function. So eliminating all stress from our lives is probably not a good idea.

The stress to watch out for is the chronic, long-term emotional stress, which causes stress hormones to remain at persistently high levels, leading to many chronic ailments such as heart disease, high blood pressure and depression.

However, viewing certain stressors as challenges rather than threats can be a positive thing and can help ensure that you have a healthy, satisfying and exciting life.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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