Sarah Gaudette

Six tips to feel better and work better

Letting stress build up at work can lead to tension and irritability and can even cause you to dislike an otherwise interesting job. Here are some suggestions to better manage the effects of stress.

– Pace yourself. Keep your expectations of yourself and co-workers realistic and don’t make a habit of putting in extra hours. If you find yourself trying to meet unrealistic expectations, learn to distance yourself emotionally or take up a physically demanding sport.

– Set boundaries. Accept that you can only do so much and give yourself wholeheartedly to that. Be willing to say no.

– Take breaks to get away. Don’t ignore your coffee break. If you don’t drink coffee, take a brisk walk or take 5 long, relaxed breaths. Get chair massage or schedule a table massage after work once or twice a month.

– Take time for yourself to review and evaluate the big picture. Listen to your inner voice about what is important and what is not.

– Laugh. Find the humor in your life. Watch funny movies and be willing to laugh at yourself.

– Get massage. Massage can help reduce mental stress and anxiety and relieve muscle tension that can lead to pain and injury.

Massage & Wellness – Bradenton, Florida

Reflexology, past and present
Technique reduces stress, tension, anxiety

Asian art tells us that foot massage has been practiced for centuries, most famously in the pictographs found in the tomb of an ancient Egyptian physician. In the late 19th century, osteopathic doctors began investigating and talking about reflexology. These pioneers used reflex points all over the body to diagnose and heal. Their research showed a connection between a stimulus applied to the body and specific effects, often in places distant from the original stimulus. In more recent times, Eunice Ingham, a physical therapist who worked for osteopath Dr. Joe Shelby, popularized reflexology to the feet in her book published in the early 1940’s, Stories the Feet Have Told.

Current research

Today, research shows the benefits of foot reflexology for the whole body, including improved circulation, increased flexibility and reduced muscle tension. Reflexology research demonstrates increased circulation to kidneys and intestines, reduced anxiety, and improvement of such ailments as post-traumatic stress and multiple sclerosis. In China, the government considers reflexology a means of preventing and curing disease, and in both Japan and Great Britain it is an accepted health care treatment.

Especially for women

Women with PMS improved with reflexology treatments, pointing to a relationship between reflexology and the endocrine system. Reflexology even helps reduce the anxiety and depression common with infertility problems. In fact, the Danes use it to improve fertility because it reduces the stress of women trying to conceive. Try a session of reflexology, even a brief one. You can discover for yourself how good your whole body can feel from pressure applied to specific points on the soles of your feet.

Massage & Wellness – Bradenton, Florida

Massage reduces stress, boosts well-being
Research demonstrates benefits

Therapeutic massage has been used for stress and pain relief around the world throughout the ages. As long ago as the 5th century Hippocrates, the father of modern medicine, wrote, “the physician must be experienced in many things, but assuredly also in rubbing.”

Modern research, such as studies by the Touch Research Institute at the University of Miami Medical School, have demonstrated that massage is extraordinary in its ability to reduce the effects of stress and promote well-being.

Respond to stress with grace and balance

Therapeutic massage has become well known as one of the best ways to deal with the overload of stress so common in today’s world.

Stress is inevitable and can inspire us to do our best, but when we experience an overload of stress for too long, our ability to respond with grace and balance may be challenged. Therapeutic massage can give you a break from the buildup of stress and trigger the “relaxation response,” a natural function of the nervous system that reverses the effects of excess stress. It can provide relief from chronic headaches, reduce anxiety, and promote more restful sleep, all conditions associated with an overload of stress.

Improves circulation, promotes healing

One of the key benefits of therapeutic massage is improved circulation. Good circulation is essential to bring oxygen and nutrients to healing tissues and remove irritating waste products. This, in turn, can help decrease inflammation and pain from injuries or overdoing it at work or play. Massage also increases circulation to the joints, improving their function and mobility.

Increases awareness of mind and body

Massage therapy can help increase awareness and sensitivity to the body’s signals. As you get to know your body with massage you may be better able to listen to your need to take breaks at work or stretch after exercising. Increased awareness may even inspire you to spend more time doing the things you love, like painting, gardening or hiking.

Massage & Wellness – Bradenton, Florida

Give the gift of massage
The perfect Valentine’s present

“Our favorite gifts are the ones that allow us to express emotion and make us feel special,” said gift expert and author of The Perfect Present, Robyn Spizman. “They are personal expressions of our feelings for each other.”

One survey found that 46 percent of the respondents said that they think flowers and candy are too nonspecific to show someone you care about them, and 51 percent would not care if their significant other passed on Valentine’s Day gifts.

A gift of massage is a welcome exception: a caring gift of therapeutic, healthful touch. And if your special someone has never had massage, don’t be afraid to introduce them to it. According to one consumer survey, first-time massage clients regard their massage experience as highly positive.

Massage is also a “green” gift — one that satisfies the increasing consumer demand for experiences instead of more possessions. Massage is the kind of present people of all ages are looking for, and it matches most everyone’s values and budgets.

Massage class for couples

Here’s another idea. Learn to give and receive massage with your sweetheart. Receiving massage from your partner can yield all the benefits you expect like reduced stress, decreased achiness and improved sleep. But it can also do wonders for your relationship. It’s a way to get away from interruptions, have a chance to listen to each other (body language as well as words), and increase trust and feelings of closeness.

“The fact that people are spending quality time with their partner and learning how to give nurturing touch really enhances their bond and gives them a chance to discover touch as a way to communicate,” reports Doug O’Connor, a licensed massage therapist who has taught massage classes for 15 years, in San Marcos, California.

What to expect

In a massage class, you will learn simple, easy-to-remember, stress-reducing techniques. You will also learn techniques to minimize stress on the giver. The result: you will be able to give each other relief from daily stress, tension headaches, minor injuries, and other aches and pains.

A class with your partner is a wonderful way to be introduced to massage. If one of you is not comfortable getting undressed for a professional massage, sharing massage at home is one solution. Just think, with a massage class for two, you can receive massage often … and from your sweetheart, too.

Massage & Wellness – Bradenton, Florida

Quick tips for self-care
Take care of yourself between massages

Here are just a few things you can do to prolong the health-giving benefits of your massage between sessions.

1. Take time to relax. Arrange your schedule to include more down time. Go away for the weekend, or even just for an hour!

2. Drink water. Fluid is squeezed from your muscles during massage, and circulation is increased. Drinking water afterward is important to help rehydrate your tissues and carry off the flushed waste products that can cause soreness and fatigue. In addition, you lose approximately 2 quarts of water a day through breathing, perspiration, and urination. So when it’s hot outside, when you exercise vigorously or if you ignore your body’s desire for thirst and don’t replace that liquid, you can become dehydrated. Dehydration can make you feel tired and uncomfortable, and contribute to headaches. Other drinks, including caffeinated drinks, and even watery foods such as fruits and vegetables also contribute to adequate hydration. That said, the best bet is to drink pure water when you are thirsty.

3. Stretch. Take stretch breaks during the day to prevent pain from building. Gently stretch tense areas in your neck, back and limbs. Follow this simple routine for any area:

– Stretch to a place you feel pull, but not pain. Don’t bounce.

– Hold the stretch for 10 seconds to increase circulation, 30-60 seconds to lengthen a muscle.

– Breathe easily while holding the stretch. Slow, full breaths can get more oxygen to your muscles and help prevent straining.

– If you have a recent injury or surgery, or if you feel a sharp pain when stretching, consult your primary health practitioner before continuing a stretching program.

Massage & Wellness – Bradenton, Florida

Tips to make the most of your massage

Are you anxious about your social and family obligations this holiday? Having trouble taking time for yourself? Many people cancel their massage appointments this time of the year — just when they need it most. But massage can be the best gift you give yourself.

Massage can help you let go, breathe deeply, and bring you back to balance. Massage is known for its ability to release chronic tension before it causes muscle use imbalances that can lead to injuries. Studies show that massage can even boost the immune system! So you can avoid injuries and the flu at the same time you relax and rejuvenate the mind.

6 ways to really unwind

It’s a busy time of year. Remember your body and mind are wired to need breaks from stress. Here are six ideas to help you turn your massage session into a mini-retreat.

1. Schedule your massage sessions ahead. This can help you avoid being overwhelmed by pre-event anxiety or post-event let down.

2. If possible, sweat in a sauna or soak in a hot tub or herbal bath before your massage to give your muscles a chance to warm and relax. Afterward, sit or lie quietly in the massage room or other quiet space before reentering the world.

3. If your feet or back hurt from standing while cooking and shopping, ask for extra attention in those areas to relieve muscle tension and pain.

4. Don’t go back to work or run errands after your session. Go home and avoid the computer and telephone. Lie down, listen to music, or do simple activities such as drawing or folding laundry to keep your mind in a dreamy state.

5. Take a leisurely walk or sit by a window with a view of trees, water or a garden. Relax your eyes and focus on the colors and textures of the earthly environment.

6. Before bed, drink a cup of herb tea such as chamomile or lavender to help you sleep. Sleepytime is a popular commercial tea many people like to help them get a good night’s rest.

Remember, massage may be just the ticket to help you relieve stress and stay healthy — so that you can get the most enjoyment from the holidays you celebrate. You may even want to plan an extra massage to help unwind in the middle of the holiday rush.

Massage & Wellness – Bradenton, Florida