Health Benefits Of Massage

Using Massage To Improve General Well-Being

Did you ever wonder about the health benefits of massage, or did you think it was just a luxury item for self-indulgent rich folks with lots of time on their hands for pampering? There are several different types of massage and many ways that massage can help to increase your general well-being.

Some of the most commonly known types of massage are Swedish, Thai, Shiatsu (Japanese finger pressure) aromatherapy massage, and reflexology.

A quick definition of these types follows below:

• Swedish massage typically uses oil on bare skin and long sweeping, or circular, and rhythmical strokes that induce a sense of relaxation, peace, and calm.
• Thai massage may be done with the recipient either naked or clothed: the practitioner uses various stretching maneuvers along with deep finger pressure to reduce tension. It is usually performed on the floor and famously the practitioner walks along the back!
• Shiatsu is typically performed through clothing on a mat known as a futon on the floor. Deep pressure on acupuncture or acupressure points using thumbs, hands, elbows, and even feet may be used. Some stretching but generally less vigorous than Thai massage. Shiatsu works by balancing the distribution of energy throughout the body.
• Aromatherapy massage uses oils blended with essential plant oils whose properties are known to have medicinal qualities. The beneficial molecules get absorbed into the bloodstream via the skin and aid in healing.
• Reflexology is an ancient form of foot massage. Points on the feet relate to various parts of the body and are pressed and massaged to bring about healing in the related body part.

Relaxation

You probably know that massage is incredibly relaxing. If you are into natural highs, or just want to feel better overall, then massage is probably a good choice for you. It can also help you sleep better and relieve stress. So, how does it work? You know that when you have a massage your body quickly softens into a deep state of relaxation. Massage works by relieving muscular tension, increasing blood flow to an area and promoting relaxation.
From a Traditional Chinese Medicine point of view, massage helps to alleviate stagnation in the flow of vital energy, or Qi, and improve the circulation of energy. When energy in the body is in flow, health ensues. When energy is stuck, disease is the result.

Massage Benefits

Various studies have found massage to be helpful in reducing symptoms in the following conditions:
• Anxiety
• Depression
• Insomnia
• Back pain
• Sports injuries
• Stress
The benefits of gentle caring touch should not be underestimated in and of themselves.

Contra Indications

There are a few contra-indications for massage, which include deep vein thrombosis, cancer, blood disorders, open wounds, severe osteoporosis, and fractures. If in doubt, consult your physician before trying massage.

Benefiting From Massage

A good massage usually lasts about an hour but length of sessions can run from half an hour to up to two hours. A recommendation by word of mouth is usually the best way to find a great practitioner; however, you find them you should check out their credentials and make sure they are certified by a reputable school.
All in all then, massage is much more than a superficial and luxurious way to pamper yourself. Massage can have far-reaching effects on your overall health and general well-being and can be a valuable tool in your self-care regime.
Regular sessions can increase your quality of life by enhancing your mood, reducing the tension you carry, and alleviating an array of physical symptoms.
If you can manage a session, a week you will really notice an improvement in how you feel about yourself; and your motivation and outlook on life will improve, as you feel more comfortable inside your own skin.

Panic Attack Help

AWAREtextHow to Deal With Panic Attacks With the AWARE Method
We can all experience anxiety from time to time but for some people, this can evolve into a full blown panic attack. Some of us will experience this at some time in our lives or will know someone who suffers from this and how crippling this worry can be of having a panic attack in a public place or while driving or even that falling asleep could trigger an attack.

Fortunately, there are ways to deal with panic attacks and with the right approach, these methods can be highly effective at getting the problem under control and even preventing them altogether. One such option is to use the ‘AWARE’ strategy.

What is AWARE?
AWARE is an acronym that stands for:
Acknowledge and Accept
Wait and watch
Actions to make yourself comfortable
Repeat
End

The key to this way of controlling panic attacks is essentially to accept that the attack is happening and not to try and ‘fight it’. Instead, you simply acknowledge it and then ‘watch’ it as you go about your business as usual. The very best thing to do when having a panic attack? To continue acting as though it’s not happening. This may not be easy, especially when you first try it, after all, when you first notice a panic attack happening, you may find yourself wondering whether you are having a heart attack. And this in itself can be a highly distressing prospect causing even more anxiety.

This means that someone suffering from a panic attack is not only worrying about whatever triggered it in the first place but also whether it is something even more serious. This can lead to escalation and even in the individual passing out or collapsing.

This is why it’s so important not to try and ‘combat’ the effects of a panic attack through sheer will. Fighting it can escalate it, whereas, by ignoring the panic attack, (after recognizing it for what it is) and by being comfortable and allowing it to run its course you can actually find that it goes away much more quickly. And it is possible that by practising the AWARE approach, you could lose the fear of the symptoms, and it may stop happening altogether.

Of course it is still important to try and remove yourself from any potential danger – which may mean pulling over if you are driving or removing yourself from a public space.

http://www.motivation4success.net/top-6-tips-to-fall-asleep/

Top 6 Tips To Fall Asleep

http://www.motivation4success.net/top-6-tips-to-fall-asleep/
Sleep Well

Sleep Well

Regularly getting a good nights sleep makes a huge difference to so many aspects of our lives. Our health, energy, productivity, mood, sex drive – all will be greatly improved by good quality sleep. Stress can cause sleeplessness and lack of sleep can cause stress. It can feel like a vicious cycle!
If you are struggling to get to sleep or feeling as though your sleep quality isn’t good then the following ways to get to sleep might help.

Ban TV

1. Ban screens for at least an hour before bed – two hours would be even better. The back light from screens has been proven to suppress our melatonin levels. Melatonin is a hormone which is essential for helping us fall asleep. So get rid of the TV in the bedroom and put your phone down an hour or two before bed. Read an actual paper book rather than your kindle.

Cut Down On Food And Liquid

2. Watch your food and liquid intake. Avoiding caffeine is a no brainer. And while a little alcohol might seem to make you sleepy it actually has a detrimental affect on sleep quality. A heavy meal will also make it harder to sleep soundly as your system struggles to digest rich, heavy food.

These help you sleep

3. Certain foods and drinks can aid sleep. According to the BBC good food website drinking milk can help, or eating yoghurt, bananas, oats, tuna, poultry, eggs and peanuts. These all contain good amounts of tryptophan which aids the production of melatonin. Herbal teas such as camomile, passionflower and valerian tea contain mild sedatives too.

Exercise Earlier in the Day

4. Exercise but do it at the right time! Yes regular workouts will aid sleep but there is evidence to show that working out close to bed time makes it harder to get to sleep. If you can fit your workout in earlier in the day then do so.

Routines, Habit and Rituals

5. Routine is important. Going to bed and getting up at the same time every day can help you sleep. Performing the same bedtime routine each night can help too. You may een find it helpful to develop your own rites for sleeping – a set of habits you perform each night, to get you into the habit of going to sleep quickly and easily.

Dark is Good

6. Sleep in the dark. In this day and age of street lights and multiple electronic gadgets with lights on them it is unusual to be in a completely dark room. Light interrupts our sleep rhythms. Try to sleep in a fully darkened room. You can buy black out blinds or curtains if needed.

Deal With Stress

If you need help dealing with stress, look at this article. And if your sleep is disturbed by snoring, check out the best way to stop snoring

Try all of these tips and you will be on your way to a better nights sleep.

http://www.motivation4success.net/stress-management-tips-for-a-happier-life/

Stress Management Tips For A Happier Life

Stress can be a part of anyone’s life, but for some people, it can be a constant companion. Being stressed all the time is unhealthy for your body and your mind. People with high levels of stress are at greater risk for a wide range of health problems. Stress weakens your immune system and makes it harder to remain positive.

http://www.motivation4success.net/stress-management-tips-for-a-happier-life/If this sounds familiar to you, then you need to take the time to learn some effective techniques for stress management. By incorporating these methods into your daily life, you can make sure that stress does not gain the upper hand. Use these every day so that you can keep this problem to a minimum.

One simple way to get a handle on things is to keep a journal. Spend a few minutes at the end of the day writing down your thoughts and feelings about what happened. If you had a particularly stressful or unpleasant day, feel free to use this as an opportunity to vent.

By doing so, you can express yourself and blow off some steam. Keeping a journal can also help you gain a better perspective on things. When you take the time to look back at your day, you may realize that things were not really as bad as they seemed at the time. A journal can also give you a record of your stress over time so that you can look for any patterns.

Make time in your life for activities that you enjoy. When you have a busy schedule with a lot of responsibilities, taking time to enjoy yourself may seem too indulgent. However, if you never give yourself some time off, you will quickly become a victim of stress, which will make it more difficult to fulfill your obligations.

Finding a hobby that you enjoy can really help you feel better. This can be something as simple as doing a crossword puzzle or as involved as building a dresser. It does not matter what the activity is as long as you find it relaxing and fun. Schedule some time each week for these activities.

Staying physically active is another great way to beat stress. People who exercise on a regular basis generally have lower stress levels and are less likely to become anxious. Just going for a walk or riding your bike for 20 to 30 minutes a day can have a significant positive impact on your life.

Meditating is another excellent tool for managing your stress. By relaxing, sitting quietly, and focusing on your breathing, you can let all of that stress melt away. Just 10 to 15 minutes of meditation every day will be very beneficial, both in the short term as well as the long term.

Understanding the principles of effective stress management is vital if you want to avoid become worn down by anxiety. You need to make sure that you do not become overwhelmed. With these tools, you can avoid many of the negative consequences of excessive stress.