Let’s face it, life can be stressful. There are to-do lists, deadlines to meet, people to take care of…the list goes on and on. While some may handle the pressure just fine, many people struggle with the overwhelm daily, leading to sometimes crippling anxiety. It’s a serious issue and it’s important to know what you’re dealing with, possible solutions, and preventative actions you can take. Here’s some information to help you navigate the muddy waters of anxiety.
Anxiety is felt as an overwhelming sense of apprehension, fear, and dread, often marked by physical signs, like tension, sweating, increased pulse rate, and difficulty breathing calmly. It will often build up and intensify over time, and can result in irritability, muscle tension, and difficulty sleeping. For some, it’s a consistent feeling of being anxious about things, and at times, that can escalate into anxiety or panic attacks; episodes of intense anxiety and panic that can cause heart palpitations and hyperventilation.
While there’s numerous treatment and methods for managing daily anxiety as well as anxiety attacks, one you may not have considered is massage. It’s not going to eradicate all forms of anxiety, so you never feel anxious again, but it has been shown time and again in studies to have a major impact and greatly improve the symptoms of those who regularly experience anxiety. Getting regular massages can help to lower your heart rate, decrease blood pressure, improve concentration, release muscle tension, improve your quality of sleep, and regulate the release of certain ‘feel-good’ hormones to calm the body and mind.
There are also several ways you can manage your anxiety on a daily basis.
Be more active
When you increase your heart rate and work your muscles, your body releases the same feel good hormone you receive when getting a massage, helping you to feel better emotionally and physically.
Cut back on your caffeine intake
Did you know that caffeine can increase anxiousness in those who struggle with anxiety and sometimes even cause anxiety in those who don’t? High levels of caffeine can even increase your chances of having a panic attack.
Find your trigger
Try keeping a journal. When dealing with anxiety, you’ll see that some days you struggle more than others. Not only is journaling therapeutic in itself, but you may be able to look at what could have caused your anxiety to increase from day to day. Maybe foods, people, situations; find patterns and adjust to see if you can avoid those triggers.
While you may not have a lot of time in your day to meditate, even taking 5 minutes will help. The deep breaths will help lower your heart rate and having as few moments to get a handle on the day is always helpful.
Get more sleep
When you haven’t gotten enough sleep, your brain sends signals to your body that something is wrong, resulting in higher levels of anxiety and feelings of stress. Prioritizing your sleep will help make sure your body doesn’t feel like it’s under attack.
Seek professional help
Having someone to talk to about what you’re going through and being able to unrestrictedly express your thoughts, can make a world of difference.
Anxiety can interrupt so many parts of your life. We want to help you control it as much as possible. Pair massage with these tips and let’s work together to get your anxiety under control.
Balance in life is something that we all seek, but many struggle to find. We all wear so many hats; employee, spouse, parent, friend, child, volunteer, the list goes on. While many of these hats bring us immense joy, they also bring us a feeling of stress and failure when we aren’t able to balance it all. All that stress, especially when it’s chronic, can cause negative emotional and physical effects, ranging from muscular tension to depression and even heart problems. So, here are a few simple ways to bring more balance into your life every day.
Surround yourself with positive, uplifting people. Have you ever noticed that you take on many of the traits and emotions of those around you? If you’re constantly exposed to negative people, stressful situations, and let’s face it, drama that doesn’t need to be in your life, it’s going to take its toll. With all that you have going on in your life, the last thing you need is to have to worry about baggage that never seems to go away. Helping a friend through a rough patch is great, but if it’s a constant source of stress with no reciprocal support, it may be time to cut back on the time you spend in that relationship. Those that give you a real break and let your social self flourish, spend more time with them. If you have someone who leaves you even more stressed and down after your interaction, set boundaries and limit your time with them.
Once you’ve established more boundaries concerning the people you surround yourself with, it’s time to turn your attention to balancing all the plates you’re juggling. We live in a busy time, so prioritizing your schedule is a must. Obviously, work is a necessity for most of us, but if you’re taking on extra hours or staying over all the time to complete a project because you’re struggling with time management, find ways to optimize your time while there so you can avoid that overtime if possible and keep the rest of your time for other things. As for home life, something as simple as making a cleaning schedule and meal planning each week can immediately help to save you time and stress. Getting your family on board takes even more stress off of you. Also, you can have one meal prep day every week or so to get breakfast and snacks ready to grab at any time and either cook ahead or at least prep ingredients to throw in a slow cooker or the oven as needed. An hour every Sunday can save you a few hours through the week.
Make sure your personal time is valuable, helping you nourish yourself and the most important relationships in your life. Family game night, movie night, and craft night can all be great options that allow your family to put the phones down and focus on one another. Scheduling one day a month with friends to grab lunch, dinner, or even a quick coffee to catch up can be a perfect solution to your self-care and social needs.
Another thing to keep in mind is it’s okay to say no. With such a busy schedule, you’re going to need time to not only keep all these things balanced, but take time for yourself too. Whether you promise to read a new book each week, treat yourself to dinner once a week, take an hour for yourself, or get a monthly massage, doing something for yourself is a must and should be just as much a priority as anything else. Finding balance in life isn’t about putting as much as you can on your plate, it’s about knowing your limits and working within them to build the most meaningful life you can.
A muscle imbalance is simply when one muscle or muscle group is stronger than another. For example, your right arm may be stronger than your left, or your biceps are stronger than your triceps. It’s typically not much of a problem; we’re rather asymmetrical beings in general anyway, but muscle imbalances in some areas can play a role in creating problems within the body leading to injuries and pain.
One problem that can occur is that your weaker muscles tire out before the stronger muscles. You might see this at the gym when someone is lifting a barbell, and one side is lower than the other. If those weaker muscles tire out during a workout or strenuous activity, the stronger muscles will work even harder to pick up the slack. This can put undue stress on them, causing overuse and resulting in injuries and pain.
For example, the quads and hamstrings are a common source of imbalance in people. The quads lie on the front of the thigh and the hamstrings on the back. When the quads become much stronger than the hamstrings, the most common imbalance of these two, this puts you at a much higher risk of knee injuries, like an ACL tear.
When we speak of balance, it’s not necessarily that each muscle or muscle group needs to be able to handle the exact same load weight, but rather handle them at the proper ratio. Some muscles are meant to be stronger than others, and that’s what truly creates the intricate balance of the body. Like in the example above with quads and hamstrings, the quads are supposed to be stronger than the hamstrings, but the ratio should be about 4:3, so for every 4 pounds the quads can lift, the hamstrings can lift 3.
You don’t have to know and workout like crazy to get the perfect ratio for every single muscle group and pairing of the body to keep balanced. Simply working in all motions and being aware of your body can give you a clear indication when something is off. Sticking with the quad/hamstring example, if you’ve torn your hamstring a time or two, that might be a good indication that you’ve got an imbalance and should strengthen your hamstrings more. It would also be a good idea to ensure that when you’re working out, you’re not just sticking with forward and backward movements, but rather moving in all directions with every joint; ensuring that you’re strengthening in all planes. Move forward, backward, out to the side and toward the middle, rotate in toward the body and away from it.
While muscle imbalances are common, and depending on your daily activities, may be unavoidable, taking the time to bring your awareness to how your body is feeling and operating can clearly show you where you might need to alter your movements to bring balance back.
Sometimes there is nothing that can ease your stress and calm you down quite as easily as a neck massage.
The spine and the neck seems to be the area of the body where most of the stress and tension that you build up during the day decides to rest, so those are the areas of the body that need the most attention during a massage. While it’s nice to get a massage from someone close to you every now and then, you should actually try and get a professional massage from Healing Kneads Massage Therapy in Lake Mary, Florida to help you out from time to time.
A professional neck massage can do wonders for your stress levels and self-esteem because you will finally be able to relax and clear your head for once.
It’s hard to concentrate on your work and happiness when your body is aching all the time and a massage at least once per week should really be a regular thing that people should do. If you do not get a massage on a regular basis then you should think about changing that point of view as quickly as possible.
The main benefit that you get from a massage is a lower amount of stress but what people don’t realize sometimes is that this can have after effects on other problems you may be having.
There are a lot of problems in the body that are related to stress, so it’s important to have the least amount of stress possible during all hours of the day.
What can a neck massage do for you?
If you are like most people then you probably reach a certain point in the workday where tensions get to be too high and you can’t seem to concentrate on your work.
While this is sometimes caused by a lack of vitamins and nutrients in the body, it can also be caused by stress building up in the body. To make sure that you can power through your entire workday, you should make sure you eat a fully healthy breakfast and perhaps get a neck massage during the middle of the day.
You can actually call in our licensed massage therapists to come to your office and help you out while you work, so you can save time not having to drive to our Lake Mary massage therapy office.
Our office is always better for creating a relaxing atmosphere, but you also need to make sure that you can have time to get your work done during the day. The key to happiness in life is finding a nice balance between work and pleasure during the day.
Increase your productivity
Some companies actually offer to pay for massages for their employees because they want to make sure their productivity always remains relatively high. You should try getting a neck massage today and see how it makes you feel when it is over.
Ancient Greeks and Egyptians were the first to discover the healing power of massage. By the late 1800s, the concept was adopted in Canada and in the United States. Deep tissue massage was used for decades throughout both countries, but solid guidelines and procedures weren’t established until the mid 1900s.
A Canadian doctor, Therese Phimmer, is credited with establishing deep tissue massage. Her book, Muscles-Your Invisible Bonds, became the cornerstone of the treatment and served as a how-to manual for many of the first massage therapists. Phimmer says she used a daily regimen of deep tissue massages to cure paralysis in her legs. Her personal experience and detailed book gave her the momentum needed to open her own clinic in 1949.
Phimmer encouraged slow, long strokes to work stress out of the body. Gentle but firm pressure is applied to problems areas or knotted muscles. This kind of massage is designed to reach deeper than a Swedish massage. A massage therapist may use their thumbs, fists or elbows to apply pressure and unlock tension trapped deep beneath the skin’s surface.
While firm pressure is applied, a deep tissue massage should never hurt. Feel free to ask us any questions before making an appointment.Call and make your appointment today.
There’s a variety of ways to battle chronic pain. While modern science tends to encourage people to take pills, there are more natural ways to manage pain. In some cases, people incorporate natural pain relief methods with traditional medicine. The trick to pain management is finding a recipe that works for you. If you’re interested in learning about natural ways to handle pain, check out these three methods below:
By quieting the mind and body, studies show meditation can offer patients a way to control pain. Mindfulness meditation, where a person focuses on feelings and sensations, can help decrease stress and pain. There are differing schools of thought on the proper ways to meditate, but if you’re interested you can research and find the one that is right for you.
Massage therapy focuses on a whole body approach to pain. If you suffer from chronic back pain, we will certainly spend some time easing those muscles, but the cause of your pain is likely stemming from other parts of your body. By focusing on the whole body and not just the site of the pain, patients become more aware of their body and where the pain stems from.
If you’re carrying around excess weight, chronic pain may be a side effect. If you’re looking to drop a few pounds and alleviate pain, talk with a nutritionist about eating healthy. You’ll want to incorporate an exercise plan into your daily routine as well.