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Massage for Stress Management

October 19, 2009
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A popular comedy skit program in England, Smack The Pony, recently had a skit set in a masseur’s office.  The masseur tried a new essential oil said to be the world’s most relaxing.  She poured in on her client’s back and began to massage and the back turned into squishy putty!  This is obviously an exaggeration, but shows that massage for stress management or relief can effectively relax your body and mind.

The Healing Touch

Skin on skin contact is one of the most ancient of cure-alls.  A kiss on a boo-boo, sleeping in your parent’s bed after a nightmare, or petting your dog can lower your blood pressure, make you breathe steadily and help your body’s natural healing powers.  Massage for stress relief is not just for feeling good, but for overall body health.  Rock star Peter Gabriel insists on having a full body massage by a female masseuse before he can face going out on stage.  Even if you have never attended his pre-show massages, you may have seen him command a stage for over two hours of intense physical and emotional performances.

Yeah, But He Can Afford It

You don’t have to get a professional full body massage every time you’re stressed out.  What do you instinctively do if you bump your elbow?  You hold it and rub it.  Just with personal explorations of what strokes soothe your body and what strokes don’t; you can give a quick massage for stress management or stress relief to yourself.  It’s easier to massage yourself with warm hands lubricated with warm oil or lotion to prevent chafing.

However, be careful not to massage cuts, wounds, broken limbs or burns as you may do more harm than good.  Massaging for stress relief is to relax muscles, stimulate circulation, and generally calm down.  If you have constant back problems, trying a professional masseuse can help alleviate the pain, if your doctor approves.

There are many “Massage 101″ books, periodicals and websites to help you learn some of the massage techniques that have helped others.  Your community college or YMCA might even offer free to low cost massage classes and seminars.  Massage for stress relief is something you have to practice in order to remember it, but even the mistakes can feel good.

Massage for stress management can be found in any forms. There are massage machines available, from a one-battery operated finger-shaped vibrator to huge chairs that massage your whole body with a series of vibrations.  These machines are recommended for people in too much physical pain to exercise regularly or for the infirm.

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Some Stress Relief Activities For Kids

October 16, 2009
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When talking about the stress that today’s children experience there are two basic schools of thought.  One school says that there is no added stress and that the stress level of today’s generation of children is no different than previous generations of children.  The other school of thought states that the children of today are under enormous pressure to succeed academically and socially.  This school of thought further asserts that because of these increased pressures there is tremendous stress that is experienced.

Regardless of which school of thought the reader may be associated with, it is important to practice stress relief activities for kids at an early age.  These stress relief activities for kids will help the young child to cope with any stress that they are currently experiencing and will create good habits in dealing with stress in later life.  A few stress relief activities for kids include the involvement in hobbies, practicing meditation and calming activities before bedtime.

Hobbies

One simple but powerful stress relieving activity is through the use of a hobby.  A hobby is that activity that is practiced or accomplished in which there are no expectations.  It is simply a pastime that is done for the sheer enjoyment of the enthusiast.

A hobby can be the involvement in a sport, creation of a craft, woodworking, coin collecting, etc. Examples can include the playing of chess, bowling or playing softball, working in the woodshop building a bird house, etc. Again, the purpose of taking up a hobby as a stress relief activity for kids is to provide a diversion and not an additional activity that requires the person to excel or be the best.

Meditation

Another excellent stress relief activity for kids is through the use of meditation.  Meditation is simply a time set-aside during the course of the day to release the mind from the bombarding thoughts of the day.  This is simply accomplished by concentrating on one’s breathing and releasing the thoughts that would endeavor to enter the mind.

Also, another technique to help facilitate meditation and practicing stress relief activities for kids is through the vocalization of a mantra.  A mantra is simply a word or number of words that help the individual to meditate.  When the mantra is vocalized the other thoughts are diffused and oneness with the individual’s spirit is obtained.

The use of meditation not only helps to relieve stress, but has a powerful effect on the other physiological functions.  One of those physical benefits of meditation is a reduction in blood pressure.

Calming Activities Before Bedtime

Of all the stress relief activities for kids, probably the most practical is the use of calming activities before the child’s bedtime.  This can be simply accomplished by turning off the television an hour or so before bedtime.  This simple measure will allow the child to begin their resting period and calm down before going to sleep.

Also, before bedtime, other stress relief activities for kids can be incorporated.  Therefore, practicing meditation, yoga or enjoying a relaxing bedtime story can do wonders to reduce the stress level in the child or can help to create good habits as they mature into adulthood.

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How To Get Self Motivation

October 12, 2009
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You’re usually a pretty positive person, but there are times when you really don’t feel like getting out of bed in the morning. Or, you may be experiencing the type of stress at work that makes it easy to believe that your efforts are in vain. These are the times when you could really use some self motivation.

One of the first things you should do is remind yourself of your ultimate goal. Are you going to work every day so that you can save up enough money to start your own business? Are you working out every day so that you will have overall good health and energy, or to reduce your risk of diseases that may be hereditary? When you start to get discouraged or impatient with yourself, you should focus your attention to what you’re really trying to accomplish. You can do this by taping cute quotes to your mirror, listening to motivational CDs, or having a conversation with a trusted friend or family member in addition to self motivation.

Another important key to self motivation is not to threaten yourself. Even if you make a mistake or get deterred from your original goal, beating yourself up about it is not going to help. If you have an ice cream cone when you’re supposed to be dieting, or sleep in one morning when you should have gone jogging, it’s important not to be too hard on yourself about it. This will only discourage you getting back on track, and this will push you even further from your goal. You should also make sure that you don’t threaten yourself to reach your goal. Don’t tell yourself things like ‘if I don’t open my business in the next year, it will never happen’ or ‘if i don’t start working out more, I’m going to be unhealthy for the rest of my life’. Again, this will scare you from making the changes in your life that are necessary for success, and you’ll spend so much time being disappointed in yourself that you won’t feel like you deserve to do something good for yourself.

Finally, one of the most effective forms of self motivation involves more people than just you. You will need to surround yourself with people that are upbeat and positive, and have accomplished a number of their own goals. This is very important, since people tend to take on the attitudes of people around them. When you have friends and loved ones that are focused on getting the best out of life, you’ll get the self motivation that you need to be successful at anything you try your hand at.

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Have You Tried To Meditate?

October 9, 2009
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If you’re looking for a form of relaxation that will also help you to center your thoughts and improve your outlook on life, you may want to consider learning how to meditate. This is not an extremely difficult process, but does require dedication, and you’re able to see the results rather quickly. Here are some tips on what to do when you meditate, as well as some more details on the benefits of this practice.

When you begin to meditate, you are able to concentrate on happy or positive thoughts, and your body and mind become less stressed. Most instructors will also advise that you focus on your breathing so that your breath will become rhythmic and relaxing as well. Then, you should focus on moving your mind from negative to positive thoughts, and you should seek to understand why you are feeling stressed or frustrated. This will help you to understand your own feelings and thought process, and will help you to find ways to reduce your anxiety the next time you are in a similar situation.

You should choose a quiet place in your home or in nature that you know you can go to often without being disturbed when you are ready to meditate. This will make it much easier for you to achieve the feeling of calm that you’re searching for. You can also bring along a book of your choice, filled with advice on how to live the best life possible. Some people also keep a meditation journal, so that the techniques practiced and breakthroughs that are achieved can be recorded and repeated.

When you meditate, it is important to focus on the fact that you are trying to achieve complete happiness that has nothing to do with external circumstances. Most people base their happiness on whether or not things are going well at work or home, and as you meditate, you will find the ability to achieve balance and joy in your own mind regardless of what it happening around you. Buddhism, which is one of the ‘religions’ that created the methods of meditation we use today, teaches its followers that eventually possessions of the world, as well as friends and loved ones, will fade away. The world is constantly changing, and as we all know, we don’t always get what we want. But those who meditate are able to continue achieving peace and happiness, because they are dependant upon their own minds for clarity and positivity.

Want to learn more about how to meditate? You can check out sites like www.how-to-meditate.com for detailed instructions on how to center your mind and get rid of stressful feelings. You can also check out www.pickthebrain.com to read informative blog entries that will teach you more about meditation.

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Bipolar Disorder – What Is It Actually?

October 5, 2009
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As a therapist or concerned parent, you’ll want to know all you can about social disorders that may be affecting your patients or loved ones. Bipolar disorder has unfortunately become more common on patients of all ages in recent years, but there are several treatment methods that you may want to explore in order to make sure that this condition is properly managed.

Bipolar disorder is also commonly referred to as manic depression, since the condition involves ‘high’ moods in which the patient has endless amounts of energy, as well as periods of depression where the patient may not even feel like getting out of bed. Bipolar disorder affects the individuals ability to perform daily tasks due to the extreme mood swings that are a common part of the condition, so getting the right treatment could help your loved one to be much more productive on the job or in school.

It is important to keep in mind that many people begin to show signs of bipolar disorder as children, and like many other mental disorders, the condition goes ignored and untreated for years. This is why it is so important to pay special attention to any extreme–or subtle–changes that may be taking place in your child’s behavior, so that you can get the treatment you need for your son or daughter as soon as possible. 5.7 million Americans, or almost 3 percent of the adult population also experience bipolar disorder, so sometimes the symptoms will show up after a patient is over the age of 18 as well. This can be triggered by a particularly stressful or traumatic experience in life, but there are effective treatment methods for this as well.

Symptoms of bipolar disorder include poor judgment when it comes to making decisions, as well as an unrealistic belief in one’s power or abilities. So, if you notice that your loved one is continuing to make decisions that will hurt them or those around them, or if he or she feels as though they can handle things that are out of their control, it may be time to get help soon. A denial that there is problem at all is another symptom of the disorder that is quite common in children or adults.

Sleeping irregularly could also be a sign that a bipolar disorder is present. In addition to making sure that your child is able to see a counselor, it may also be a good idea to give your little one rice or soy milk before going to sleep, since dairy has been proven to cause depression or manic episodes in some children. Adults may want to take natural supplements such as peppermint leaf extract or digestive enzymes to counteract the symptoms of bipolar disorder as well.

If you want to know more about this condition and how you can get the right assistance for your loved one, visit www.medicinenet.com.

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Bipolar Disorder – Are There Other Treatments Than Drugs?

October 2, 2009
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Medication is a necessity for those who suffer from bipolar disorder but psychotherapy in the form of talk therapy is also advisable as well. Medication can help with the physical symptoms while talk therapy helps with the mental, emotional and social symptoms that patients often suffer with.

Talk Therapy

Talk therapy is a very general term that simply means the communication between a patient and a mental health professional such as a psychologist or a social worker. Conversation is the tool that is used as the basis for the treatment plan. The patient is able to discuss his thoughts, feelings and concerns during therapy in a safe environment where privacy is guaranteed.

There are a variety of types of talk therapy. They all facilitate help and healing and can prove beneficial in terms of a person’s family life, interaction with friends, job, and social activities. Talk therapy can also improve an individual’s self-image and take it from negative to positive.

Cognitive-Behavioral Therapy (CBT)

Behavioral therapy is one type of talk therapy that looks closely at a variety of behaviors that can have a positive impact on stress as far as reducing it is concerned. Cognitive therapy is another type of talk therapy that aims to identify and alter the thought patterns that correspond with shifts in mood.

In some cases these two types of therapies are combined into one to make cognitive-behavioral therapy (CBT).To explain it a little more clearly, CBT is a form of psychotherapy that is based on changing behaviors, beliefs and assumptions a bipolar patient has and then  working to influence the emotions that underlie them. This type of therapy is also commonly used to help those who suffer from anxiety disorders.

Interpersonal Therapy

There is also interpersonal therapy which has to do with relationships and the interconnectedness between people. This form of talk therapy has as its goal the reduction of stress and strain that bipolar disorder can impose on the person who suffers from it. Interpersonal therapy zeros in on the most significant relationships in a patient’s life and then seeks to identify what problems are there. It then follows that up by working to find solutions to manage these problems effectively.

The four main areas that are addressed by interpersonal therapy include disputes over roles, grief that has not been resolved, transitions of roles and lastly, interpersonal deficits.

Social Rhythm Therapy

Social rhythm therapy is another form of therapy that has not been around as long as the aforementioned ones but is becoming better known all of the time as a viable form of talk therapy. This therapy helps an individual to develop daily routines and then from there to maintain these routines.

Talk therapy is not about figuring everything out, nor is it about getting advice per se. Instead, it provides the bipolar individual with the opportunity to sort through his thoughts, feelings and uncertainties and then discuss them with a professional who is there to listen and respond in kind.

Therapy of this kind is a form of counseling that allows the person to learn more about themselves. It provides insights that otherwise would not necessarily come to light. The professional can do what he or she can to help by offering honest and pertinent information, as well as support and feedback.

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What Is Separation Anxiety?

September 28, 2009
DALLAS - JUNE 18: Jennifer Ross, living in a ...
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If you’re going to be returning to work soon after being on maternity leave, you may be concerned that your little one will experience separation anxiety. However, there are a few things you can do to make sure that your baby is comfortable with staying with a new caregiver as you return to work–or go on a much-needed dinner with adult company!

First, it’s important to remember that babies are usually able to adjust to new caregivers, especially when they are young. When a child is younger than six months, he or she is usually able to stay with another babysitter or child care provider during the day as long as their basic needs are being met (i.e. they are being fed, changed, and occasionally coddled).

However, between four and seven months, separation anxiety may occur because babies are starting to understand the principle of object permanence. This means that they are beginning to comprehend that when you’re gone, they do not know when you will return, and will do everything in their power (i.e. tantrums) to make sure that you don’t leave them.

It’s important to prepare your baby for the separation weeks before you know you will be returning to work. Try leaving your baby in the nursery in his or her crib for a few minutes while you leave the room. Pay attention to your baby’s response when you’re not there, and try this for a few days at a time so that your baby will begin to understand the concept that just because you are gone temporarily, you won’t be gone forever.

As your baby grows into a toddler, he or she may experience separation anxiety even more, although they will exhibit other signs that indicate they are growing more independent. One of the best ways to avoid or improve this is to make sure that your little one is exposed to social situations on a regular basis. This way, he or she will not be so taken aback when you have to leave them for short periods of time. Making sure that your baby is around people you can trust, such as longtime friends, parents, or other family members will make your toddler more comfortable when he or she is without you, and you’ll feel better when you have to go off to work as well.

Making sure that you do all you can to treat and prevent separation anxiety in your child may also help to reduce the risk of anxiety disorders in the future. For more great tips and suggestions on how to keep your baby happy and well-adjusted, check out www.kidshealth.org.

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Antidepressants – Treating Depression The Chemical Way

September 12, 2009
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If you’re dealing with depression or have had bouts of anxiousness for the past few months, you may want to ask your doctor about antidepressants that will help you to cope with your condition. There are a number of medicines that fall under this category, so you’ll need to learn about which antidepressants will work best for you, as well as how long you’ll have to take them.

It is important to keep in mind that treatment for your condition will only improve as long as you are on the medication. Antidepressants are sometimes used as part of holistic treatment for depression, so you’ll need to continue taking the medication for the intended period of time, even if you’re starting to feel better.

Antidepressants work by slowing down the process by which certain chemicals are removed from the brain. These cerebral chemicals are called neurotransmitters, and they are needed in order for your brain to function normally. So, when you are taking antidepressants, neurotransmitters are more available to the brain, and you are less likely to experience stress or depression.

After you and your doctor decide that you need medication, you’ll need to find out more about the antidepressants that are available to you. The medications are classified based on the part of the brain they treat. For instance, medicines like Prozac are meant to increase the amount of serotonin in the brain, which directly affects your mood, and is part of the Selective Serotonin Reuptake Inhibitors, or SSRIs. There are also tricyclics, such as Elavil, which don’t have as many side effects as SSRIs that you may want to look into. You may experience temporary discomforts like dry mouth or blurred vision, but these usually go away with time. You will normally need to be on antidepressants for about six months in order to really see improvements in your mood and overall health. After this period, you should consult with your doctor again to determine if the medication is needed for a longer period of time.

If you want to take antidepressants that are all natural, you may want to try taking St. John’s wort to elevate your mood and lower blood pressure. Supplements like vitamin B12 and vitamin B6 will also help to lower your blood pressure, as well as 5-HTP and SAM-e. These supplements are usually pretty safe for anyone to take, but you’ll need to talk to your doctor about whether or not it is safe to mix the antidepressants that you are already taking with natural medicines. You can also visit sites like www.webmd.com or www.medicinenet.com for more information on the medications that may be right for you.

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Stress Management

September 12, 2009
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Have you been under a considerable amount of stress lately? Are the pressures of completing important projects for your job, taking care of all the responsibilities you have at home, and performing daily tasks just to make sure that your overall health is in tact completely overwhelming you? If so, you’ll definitely need to know a few things about stress management so that you can learn how to stay calm and handle your busy days in the most healthy way.

One of the best ways to achieve stress management is to come up with an exercise program that you know you can stick to. Doing a lot of cardiovascular exercises will help to regulate your heart beat, and will cause blood to flow to all your vital organs on a more regular basis. Exercise also releases endorphins, which are hormones that improve your mood and help you to have a more positive outlook on life. You may need to talk to your doctor about how much exercise you can do in each session if you have experienced an injury in the past, or have diabetes or osteoporosis, but you can definitely work with your physician to customize a plan that is just right for you. And, you’ll end up losing weight and having a more toned body, and who doesn’t want that?

Another method for stress management is to make sure that you’re eating properly. If you live a very fast-paced life, it may be very difficult to make a home-cooked dinner every single night, but even if you have to eat out often, you can still make healthy choices when ordering. Many fast food chains offer salads with fresh fruits and vegetables and grilled chicken, so you’ll get the protein you need, as well as the fiber and antioxidants from fruits and veggies. When you have the right nutrients in your system, your body is more equipped to handle stress and anxiety, and you’ll have lots more energy.

Keep in mind that you’ll also need to take some time for yourself in order for stress management to have a positive effect on your life. Finding a spot in your home for meditation and prayer each day will help you to center your thoughts and figure out ways to handle the difficult situations in your life. This will also help you to regulate your breathing and increase circulation. You can also take natural supplements for stress management, such as a potent multivitamin, as well as B vitamins and 5-HTP to help improve your mood and disposition, even when your day is extremely busy. For more tips on stress management, visit www.ivillage.com.

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Anxiety Disorders – An Overview

September 12, 2009
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If you have been having trouble sleeping lately, or haven’t been eating regularly, you may have one or more anxiety disorders due to extreme stress. Here is some information about the different types of conditions and disorders that are associated with stress, as well as ways that you can treat them.

There are five main types of anxiety disorders–generalized anxiety, OCD, panic disorder, post traumatic stress disorder (PTSD), and social phobia. If you are generally anxious, this could be due to high-stress situations you may be experiencing at home or on the job, and chemical imbalances in the brain caused by food or lack of amino acids could play a role in your condition as well. Individuals with OCD, or obsessive compulsive disorder, have to have things in their home or office a certain way, or will develop compulsive habits such as opening and closing doors a set number of times each day, or washing their hands several times consecutively. PTSD is the body’s reaction to a dangerous or painful event that may have taken place in a patient’s life. Children can experience this disorder as well, and the condition may be characterized by not talking for months at a time, as well as symptoms like bed wetting and acting out in school.

If you want to try natural treatments for anxiety disorders, you may want to try supplements like 5-HTP, which is a very effective treatment for getting rid of depression. You can also try SAM-e, which helps to increase the levels of serotonin in the body and improve your mood. Taking more B vitamins has also been proven to help with anxiety disorders, so taking a multivitamin that is high in B12 and B6, as well as purchasing separate dosages of the supplements may help. Your diet may also be contributing to the level of stress or nervousness that you feel. If you’re eating foods that are high in sugar and artificial dyes, your body may be reacting negatively to these substances; this is quite common in children, so a change in diet may definitely help.

There are a number of new treatments on the market for disorders associated with nervousness and social disorders, so if you or your child is experiencing symptoms, be sure to talk to your family physicians to get referrals to licensed therapists that can help you to work out your feelings and uncover the reasons for your nervousness or sadness. More traditional medications such as Praxil and Prozac are also available at most doctor’s offices, so medication in addition to therapy may be what you need to start–and complete–the healing process. For more information on anxiety disorders and how you can get the help you need, visit www.nimh.org or www.webmd.com.

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