How to Release Chronic Tension when it is Caused by Anger

How to Release Chronic Tension when it is Caused by Anger

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Do you feel tense and achy in your body from holding in anger? See if any of these tips appeal to you to safely release stuck anger and allow your body to relax again.

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How to Wake Up a "Soggy Brain"

How to Wake Up a "Soggy Brain"

What do you do when you feel fully stuck and realize you’re spending too much time on social media or wandering down some other rabbit hole? It’s time to switch gears entirely!

Photo by eberhard grossgasteiger on Unsplash

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Tips and Tools for At-Home Pain Relief

Tips and Tools for At-Home Pain Relief

Getting a massage right when you need it most isn’t always possible. So what do you do when you’re in pain, stretching isn’t enough and you can’t get in for a massage right away?

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Deep Tissue Massage - What exactly does that mean and does it have to hurt?

Deep Tissue Massage - What exactly does that mean and does it have to hurt?

Deep Tissue Massage is important and beneficial for treating chronic pain from chronic tension in the soft tissues. But it should not hurt and can even be quite relaxing as you feel your tight muscles release long-held tension.

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Breathwork to Help Alleviate Stress, Anxiety and Restore Balance

Breathwork to Help Alleviate Stress, Anxiety and Restore Balance

Breathing is a simple act we do throughout the day, mostly unintentionally. But with conscious breathing, we can really change how we feel in each moment and cope with stressful situations much more easily.

Photo by Le Minh Phuong on Unsplash

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Practice Self-Compassion When You Need to Rest

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Compassion for Others begins with Kindness to Ourselves.
— Pema Chodron

Setting this goal of writing one blog post per week was a big deal for me. I put it off for a long time for many reasons, including that I knew a week like this one would come - I'm tired, mentally and physically. I have no bandwidth for focusing or critical thinking. Researching and composing an engaging post feels REALLY hard right now. Too hard.

I'm not even stressed - I'm exhausted from all good things. Today I returned from a quick trip to Lake Chelan with my parents who are in town. It was great; a fun and relaxing mini-vacation. But I'm depleted from all the driving and time outdoors in the hot and super smoky air. And like anyone with messy old kitties, I spent a lot of time and energy deep-cleaning my house prior to my parents' arrival. I knew I'd be tired from a busy weekend, but thought I could still cover the blog post topic I'd planned.

But, I was wrong. The usual energy boost methods aren't enough so I'm spending my time instead recharging my batteries with the methods that work for me: taking naps, doing yoga, eating well, playing in my garden, moving mindfully. More importantly than writing a content-rich post, I want to be rested and fully present for working hands-on with clients this week. So I've decided to go easier on myself today; to be Self-Compassionate and honor my mind and body's need for rest. 

In the past I would have taken the road of Self-Criticism, telling myself all of the ways in which I could have better prepared for this week and beating myself up for not writing the post in advance. Or I may have listened to my Inner Critic saying "you'll never complete this goal so just give up now." But neither of those voices actually serves me in a healthy way. And after practicing enough Self-Compassion, I've learned how to recognize the Inner Critic voices and not to listen to them anymore. 

Self-Compassion is not a way of judging ourselves positively. Self-Compassion is a way of relating to ourselves kindly... embracing ourselves, flaws and all.
— Kristin Neff

The interesting part of this Self-Compassion moment, is that when I let myself "off the hook" for the topic I'd planned, I realized that I could share this as a topic. It requires less of my energy to relate my current experience. So ironically, by allowing myself to not meet my weekly goal, I found the inspiration to still achieve it! And I'm acknowledging the feeling that this is just a "filler" blog post and that it is also okay. 

Sometimes we have to rest and "do less" than what we planned in order to have energy to do more in the future. The next time your inner critic starts speaking loudly when you're too tired to do something well, check in with your voice of Self-Compassion. If you need help finding that voice, try this guided meditation by one of my favorite teachers, Tara Brach. Remember to start small and practice daily. Like any unfamiliar habit, it takes time and repetition to learn to be kind to ourselves

Contrast Therapy- At-Home Treatment for Foot Pain

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Should you use heat or ice for pain? There are multiple opinions on which method is best to use and for what ailment, but unfortunately there isn't a whole lot of data to indicate what is actually the best treatment.

My suggestion is to do what works best for you. If icing for 15 minutes just feels awful, don't do it. If you feel worse after applying a heat pack for 10-20 minutes, it's not helping you. Choose the method that provides relief during the 10-20 minute application and also leaves you feeling better an hour or more later.

My preferred application is a combination of heat and ice, called Contrast Therapy. In this method you create a vascular flush by alternating cold to constrict the vessels and remove inflammation, and heat to dilate the vessels to increase blood flow and relax muscle tissue. This is an effective at-home treatment for many common foot complaints, including:

  • Plantar Fascitis
  • Heel Spurs
  • Tendonitis
  • Sesamoiditis
  • Foot Cramps
  • Stiff Joints
  • Achiness from Over-Use
  • Post Injury or Surgery Inflammation (talk to health care provider about appropriate time to begin)

The Foot Soak Method:

1. Set up two containers that are large enough to fit your feet. These could be large bowls, dishtubs, or even large ziplock baggies (caution- spillage risk!).

2. Fill one container with hot tap water (max 110 degrees so you don't burn yourself). For increase therapeutic benefit, add a cup of epsom salts. Fill just enough so that the water reaches over your ankle when fully submerged. 

3. Fill the other with cold tap water adding ice if you want to make it colder. Make sure both tubs are tolerable.

4. Before starting your soak, grab a towel to dry your feet when you are done. Alternate soaking your feet in each tub according to the schedule that fits best for you:

For tension or stiffness, alternate 3 minutes hot, 1 minute cold for 15 -20 minutes. End with cold.

For inflammation or pain, alternate 3 minutes cold, 1 minute hot for 15-20 minutes. End with cold.

These times are general guidelines and can be adjusted as needed. Again, do what feels and works best for you.

If doing this method for a full 20 minutes, you may want to add more hot water or ice during the soak. But even a temperature difference of 20 degrees is enough to create the desired effect. 

Additional Contrast Therapy Methods:

The method above can also be used for hands, wrists, forearms & elbows. 

If you want to use contrast therapy on a body area where you can't to do a full soak, you can apply the same method using hot and ice packs. This can be as simple as filling gallon zip-lock baggies with hot water and ice water. Be sure to protect your skin using a thin towel wrapped around each pack.

Safety Precautions:

Contrast Hydrotherapy isn't appropriate for everyone. If you are uncertain whether this is safe for you or are generally supposed to avoid applying heat, ice or have a heart condition, please consult your doctor before trying this method.

Massage Isn't an "Instant Fix" - Setting Realistic Expectations for Your Healing Process

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When I attend social events and people learn I'm a massage therapist, they often like to tell me about their personal experiences with massage, good and bad. Two common expectations I hear regarding massage are:

1. I didn't feel better immediately after the massage so it didn't work, and

2. An hour of massage didn't fully resolve my issue so it wasn't helpful.

Those are pretty high expectations to have of both your body's healing ability, and of the massage therapist (spoiler alert- we're HUMAN!) Focusing on two common complaints- headaches and back pain- here are some analogies I use to respond to the above expectations.

Reviving a Wilted Plant

If you a water a wilted plant, how long does it take until it is fully healthy and vibrant again? Maybe it's only 1 day because it just needed a bit of water and hasn't been wilted for long. But what if that plant has been without water for weeks, was chewed on by an animal (thanks, kitty cat), needs a bigger pot and/or different light? It's going to take a lot longer and more care for it to fully bounce back. The body is the same way. Perhaps you will recover from that ongoing headache after just one massage. Or maybe there are more stress factors causing your headache and it will take more sessions to fully resolve.

Starting a New Exercise Program

When you start a new workout plan, how long does it take to notice results? After a couple of workouts, you likely feel better in some way- perhaps more energized or mentally calmer. But it's unrealistic to expect to meet weight or strength goals within just a workout or two. If you're seeking massage treatment for an ongoing issue, expecting it to be resolved in one session is like expecting a 1/2 mile run to prepare you for a 5k after not running for years. 

With a new exercise program it's also common to feel a bit worse initially- more sore, or perhaps exhausted. These are all normal responses for the body with massage as well. The muscle tissue takes a couple days to repair and rebuild in a healthier form after strenuous exercise or treatment massage. Especially after injury, you may feel more sore soon after a massage. (You should not be bruised or in acute pain) But if you feel better within the next day or two than you did before the massage, it is beneficial. 

Finding the Ideal Teacher

Have you ever struggled to learn a new concept but never quite got it until the right person explained it and all of a sudden it made a lot of sense to you? We all learn in different ways and connect with different teachers based on the approach that works best for us. Massage is similar in that you may need to try multiple massage therapists until you find one that works well for you. Every massage therapist has their own style and training, so if you don't like massage based on the few experiences you've had, it may mean you haven't found the right LMT for you yet. (Or maybe you don't like massage and that's OK too!) Find an LMT with whom you feel at ease, look forward to seeing, enjoy the massage, and feel *better* after every session (for at least a few days) because that's the person who knows how to communicate with your tissue. 

Many of my clients notice significant relief from back spasms and headaches within 24-48 hours. But they also know it may take a few sessions to fully resolve because we've had this conversation. The next time you have a relentless headache or unexpected muscle spasm, give your body a few massage sessions to fully heal. If you feel great after just one visit, that's awesome! If not, notice in what ways you do feel *better* and allow yourself at least 2-3 visits before deciding whether massage is helpful. You deserve it! 

* A Note on feeling "Better:"

To "feel better" doesn't mean to feel perfect or how you felt prior to the current pain, injury or ailment you're experiencing. "Better" means noticing an improvement in how you feel. Perhaps you still have that headache, but it's more tolerable because you're breathing more easily and feel calmer. Or maybe your back is still in spasm, but you can move in a greater range of motion with the same or less pain than before the massage. This is the goal I have as a massage therapist- to make a positive change and facilitate improvement in your system as much as I reasonably can within each session.

 

Setting Intentions to Quiet a Busy Mind

Photo by  Simon Migaj  on  Unsplash

Photo by Simon Migaj on Unsplash

A common frustration I hear from many people is the inability to quiet the "hampster brain." I'm guessing you know that feeling when you just want to relax or go to sleep but your mind starts racing with random thoughts or worries or whatever it thinks you need to focus on instead of being calm. It can also happen when we want to focus or be present but find ourselves easily distracted.

As a solution for the busy brain, Meditation is often suggested as an ongoing daily practice. Personally, I love meditation. But let's be honest, it's not a quick fix! It has profound and positive effects, but it can take time to have a noticeable impact. So while I highly recommend starting a meditation practice (here's my favorite app) if you don't currently have one, I want to offer another short-term solution to quiet that busy little hampster wheel. 

You've likely heard of setting intentions to manifest goals and desires. But intention setting can also be used to help you return to the present moment when your mind starts to wander. During sessions, when clients mention they are struggling to relax and quiet the mind, I invite them to set an intention for the session. This can be just a word or two to help you come back to the present moment. And it works better than just trying to focus on the breath. 

To get you started, here are some common intentions that apply to most people at some time or other. Choose an intention that serves you best in each moment, whether it be for sleep, receiving massage or acupuncture/energy healing, meditation or focusing the mind on the present situation.

TRUST

PATIENCE

COMPASSION

ACCEPTANCE

SELF-LOVE

WORTHY

CONFIDENCE

PRESENCE

GROUNDING

FOCUS

RELAXED

LET GO / RELEASE

RECEIVING

I release ______ (fears, anger, negativity, resistance, etc.)

I am _____(free, whole, deserving, etc.)

This no longer serves me. / I release what no longer serves me.

There is only this moment.

 

Next time you feel distracted by thoughts, take a few breaths and invite yourself to set an intention.

Ask "What do I need in this moment?"

Usually, the first word or short phrase that pops into your head is the most potent intention for that moment. Say it out loud or feel it in your body. Also keep it positive and non-judgmental. Saying "be quiet, brain," probably isn't a helpful intention. ;-)

Trust yourself and focus on the intention. Breathe it in to your whole being. Exhale out the busy thoughts and return to the intention when your mind wanders.

Committing to Your (future) Self

Photo by  rawpixel  on  Unsplash

Photo by rawpixel on Unsplash

For years it has been my intention to write regular blog posts. But I've always had more excuses or reasons why "I'll start next week instead," than motivation to do it. I tried to start a few years ago when a colleague of mine was in the midst of her own goal to write a blog post every week for a full year. I thought that sounded great, until reality hit me.

Commit to 52 blog posts? Be held publicly accountable for that goal? No way. Too scary! I can't do it, I don't have that much to say!

By now, if I had set that goal and accomplished it, I'd have that sense of achieving something that feels too big to take on. I've always connected with No Meat Athlete Matt Frazier's belief that a goal needs to be big enough to feel unrealistic in order to really inspire and provide the endurance needed to achieve it.

So I'm committing now to writing a blog post per week for the next year. Eek!.. And yay!

Another approach that has been really helpful lately came from a friend:

What does future me need present me to do in order to make her life easier? I ask myself this whenever I recognize I'm putting off something I know is good for me to do. My 38 year old self wants my 36 year old self to commit to a weekly blog posting now, the same as current me wishes past me had already.

Whenever you find yourself thinking, "I'll do it tomorrow or next week," ask yourself how that affects "future you." I love this idea because it applies both to big goals and sticking to new daily habits. 

For example: How does skipping your daily physical therapy exercises affect you next month or 6 months from now when you've made little or no progress? Sure today you get to use that 20 minutes for something else, but is that really what future you needs?

Try this exercise: picture yourself in the future, maybe just 6 months or perhaps a few years out. How does your future body feel? Are you still having the same chronic pains or have they been healed because of the self-care you started doing now? Are you still feeling stuck in the same ways or are you thriving because of decisions you made now?

Go ahead, try it: Close your eyes, take a few centering breaths and connect with your future self. 

After spending some time thinking about it, hopefully you will have at least one answer to this question: What does your future self need you to do right now in order to make their life better?