Ten Strategies for Improving Mental Wellness, Part II

From:  Cecildaily.com
By:  Rich Bayer, P.h.D.

Posted: Friday, September 6, 2013 4:00 am

By Rich Bayer, Ph.D.

As noted last week, mental health researchers have traditionally studied problems. They have concentrated on identifying what goes wrong with our thinking and our feelings. In other words, they have studied mental illness, not mental wellness.
But in some of the newer research, scientists have studied what goes right. This research has revealed many positive actions that people can take in order to improve their mental and emotional health.

The first five, noted last week, were sleep, exercise, friendship and socialization, helping others and nutrition. Here are the second five of 10 key strategies researchers have identified:

6. Humor. There’s extensive research showing the positive effects of laughter. As you might expect, a good laugh can lift your mood but also it supports the immune system, improves blood pressure and reduces pain. Laughter has been shown to be not only physically healing, but relaxing as well.

Laughter actually offers us a distraction from our worries, a momentary relief. If we can pause for a few laughs, we can return to our worries and meet them refreshed.

7. Spirituality. We all need a sense of purpose to our lives and we need to feel that our lives have some meaning. That sounds like a tall order. But that’s where spirituality or religion can play a key role.

It helps each of us to have an image of the world around us and to feel as though we’re personally connected. If we can see the big picture and feel that we fit into that picture, that’s an ideal situation for us as it increases our sense of security.

8. Optimism. Recently there has been a lot of psychological research on optimism. Having an optimistic attitude has been shown to be a strong predictor of positive mental and physical health. Studies show that people with optimistic outlooks have longer life expectancies and report having a greater sense of happiness.

To become more optimistic, we need to focus on positive possibilities in our lives. We can cultivate this skill through the practice of refocusing. If we pause and think about it, we can find it’s possible to look on the bright side. Even when facing adverse circumstances, we can look for that silver lining, a positive outcome that will result, and this shift of focus will help to pull us through.

9. Acceptance. The world doesn’t always give us what we want. In fact, the world can often bring us pain and suffering.

That’s where this talent can help. By accepting things the way they are, we can meet the challenges. If we can accept a bad situation, we can figure ways to deal with it and move on. Step one is acceptance. Step two is what to do about the situation.

Acceptance is similar to, but varies from, optimism in the sense that we’re not trying to put a positive spin on things. We’re just acknowledging facts. By doing this, we can better monitor our emotions and manage the way we respond.

10. Managing stress. Individuals who are chronically stressed are more likely to develop numerous mental and physical illnesses. Chronic stress has been associated with an increased health risk of cardiovascular disease, diabetes or stroke. Also high levels of stress exaggerate symptoms of depression, restlessness, sleeplessness and anxiety.

So what can help to reduce our stress? If we’re physically, emotionally or cognitively stressed, first we need to recognize it. Then we need to find a way to take a break from it. Think of it as a vacation, even if it’s just a five-minute vacation, from the stress.

Another recommendation when facing increased stress, especially from a sad event, is to remember that “this too shall pass.” In addition, all of the abovementioned techniques will help to reduce stress as well.

Of course, each one of these ten strategies could be the topic of an article by itself. Hopefully you can use some of these ideas to improve, not only your mental health, but your physical health as well.

Rich Bayer, Ph.D., is the CEO of Upper Bay Counseling and Support Services, Inc. and a practicing psychologist.

Massage is helpful in stress management, visit:  Stevenswood.com for a menu of spa treatments.
Posted by Stevenswood Spa Resort

Tips for a Successful Couples Massage Experience: If you and your partner have been feeling a little distant lately because of life’s endless demands of your attention, there is hope available.

From:  Tampa, FL (PRWEB) August 23, 2013 

Two can experience the benefits of therapeutic, relaxing massage therapy in the same room. A massage should be tailored to what each partner finds as relaxing.
Couples massage comes with many benefits and the first one is obvious. It is the opportunity to relax and take it easy with someone special. One of the biggest benefits of couples massage is that each of you can experience totally different massage modalities at the same time, in the same room.
In couple's massage therapy, two people share in the close personal experience of receiving a massage in the same room at the same time with different massage therapists. Romantic partners, friends, or family members each enjoy the same therapeutic benefits as in a traditional massage.
Each of you will review your needs with your individual licensed massage therapist who will custom tailor the massage therapy session exclusively to you. Conversation with your massage partner is totally acceptable during a couples massage or if you prefer you can both relax and quietly enjoy your massage. Our therapists will always keep their conversation limited to periodically checking on your comfort level. You should always feel comfortable during a couples massage, or during any massage session.

Contact: Stevenswood.com, our Stevenswood Indigo Eco-Spa offers the Love in Paradise Couples Massage, including a soak in our private jacuzzi with chocolate-covered strawberries and champagne following your couples massage.

Posted by:  Connie, Stevenswood Spa Director, 1-707-969-7720

Rockville massage therapist says take time to stretch.

From Washingtonpost.com

By Lenny Bernstein,July 30, 2013

• 

Active Isolated Stretching: Raju Mantina practices a stretching technique… (Aaron L. Mattes/Stretching…)

Don’t tell Raju Mantina you can’t find the time to stretch every day. I tried, and he would have none of it.
Fifteen to 60 minutes every night before you go to bed, he says in a tone that leaves no room for argument. “People tell me, ‘I don’t have time to exercise and to stretch,’ ” he tells me in an accent still heavy with the tones of his native India. “I am not one who will listen to this. It’s a total lie.”
There are a lot of massage therapists and trainers out there. I’ve met quite a few in the more than four years that I’ve written this column. Not many approach their work with Mantina’s missionary zeal
“Movement is an opportunity, not an inconvenience,” he tells me. “That [should be] the mentality of our entire life.”
Stretching and massage are not part of my fitness routine, but I went to see Mantina, 57, last week at the practice he maintains in his Rockville home. I was just back from a vacation that included four days of strenuous hiking in southern Utah, and my legs, which are always tight, were particularly stiff. A friend at The Post whom Mantina has stretched and massaged for years recommended him.

When I learned that Mantina had worked on athletes at the 2000, 2002 and 2004 Olympics and at four U.S. Olympic track and field trials, I decided to give him a try. My skepticism waned when I saw photos of Mantina with Kenenisa Bikele, the Ethio­pian world record holder in the 5,000- and 10,000-meter runs who is widely considered one of the greatest distance runners in history, and Hicham El-Guerrouj, the Moroccan who holds the world records in both the mile and the 1,500-meter races. Mantina’s walls are adorned with photos and posters of other Olympic athletes and with his credentials from those games.
Mantina, once a university-level track and field athlete in Hyderabad, India, volunteers that he was secretly an alcoholic the entire time, for most of his adult life in fact — a bottle-a-day drinker who had previously worked as a gardener and run a liquor store. After he injured his back working in his garden and received massage therapy himself, he decided to change his career. He trained at the Potomac Massage Training Institute and opened a practice. He says he has been sober for 10 months.
I’ve booked a 90-minute session of total body stretching and massage, but by the time Mantina and I finish discussing his philosophy of movement, stretching and massage, there are only 30 minutes left. I suggest Mantina just work on my legs. I describe the wall stretch I do before and after every run, the one you can find depicted in every gym in the land. I am careful to mention that I warm up first.
It doesn’t matter; Mantina is not happy. “You are just putting a load on those muscles,” he tells me, not stretching them. I lean over and try to touch my toes but fall about six inches short. This has always been the case, even when I was young.
Upstairs on his massage table, Mantina gets to work. His fingers quickly find the sore spots in my gastrocnemius muscles, and he begins to stretch them in every direction, explaining that he can’t do anything about my hamstrings until he loosens my calves.

“How are my hamstrings, compared to the average person’s?” I ask at one point. “Terrible,” Mantina responds. At another he says: “You need to lose some weight.”
Okay then.
He begins to loosen my hamstrings, closing his eyes and leaning into them with his shoulder. “C’mon,” he commands when he wants me to push through the pain and stiffness a little more. “C’mon.”
After 30 minutes, I stand, enjoying the loose feeling from my achilles tendon all the way to my hips. I bend over and am four inches closer to touching the floor. Not bad for a half-hour’s work.
Now that he’s getting older, Mantina wants to spend more time teaching, to bring his philosophy of movement, stretching and massage to as many people as he can. He is looking for an assistant to take some of the load of his practice. If people would follow his principles, especially stretching, many would feel so much better, he says.
“You are using your tools all day,” he says of the human body. “You are cleaning them and putting them back, so they are ready for the next day.”

From: massagemag.com/News/massage-news
By:  Karen Menehan, Editor in Chief

Some leaders in the massage field are taking steps to try and ensure that massage becomes a greater part of the U.S. health care system, as the implementation date of the Affordable Care Act (ACA) comes closer. A section of the ACA, which goes into effect in 2014, prohibits insurance companies from discriminating against health care providers—including those licensed as complementary health care providers—relative to their coverage and participation in health plans.
A group of Washington state massage therapists has written a document titled "Evidence-Informed Massage Therapy is an Integral Component in the Affordable Care Act's Essential Health Benefits."
The document summarizes "the high-quality evidence for [massage therapy's] effectiveness in treating medical conditions and populations" pertaining to the three (out of 10) Essential Health Benefits described in the ACA.
The authors are Marissa Brooks, L.M.P., Michael Hamm, L.M.P., Benjamin Erkan, Diana L. Thompson, L.M.P., and Kenneth Pfaff, H.F.W.L., H.P.C.U.H.G.S.
"The Affordable Care Act (ACA) supports the integration of MT into state-regulated insurance plans, both in its definitions of health care practitioners, and in its definition of Essential Health Benefits (EHBs)," the authors wrote, adding that two sections in the ACA
provide for massage therapists to provide care: "Section 2706: Non-discrimination with respect to licensed or certified providers acting within their scope [and] Section 3502: Establishing community health teams that include CAM practitioners ... " The authors also noted that of the 10 EHBs specified in the ACA, massage therapy "has shown substantial benefit in three primary categories: 5. Mental health and substance use disorder services, including behavioral health treatment"; 7. Rehabilitative and habilitative services and devices"; and 9. Preventive and wellness services and chronic disease management."
The documents reviewers include Ruth Werner, the current president of the Massage Therapy Foundation (MTF). Thompson is MTF past president. Tracy Walton, L.M.T., and Albert Moraska, Ph.D., reviewed the document as well. The document was funded by the American Massage Therapy Association's Washington chapter.

Posted by:  Stevenswood.com. We invite you to visit http://stevenswood.com/spa/spa-menu/ for a listing of treatments performed in our Indigo Eco-Spa by licensed/certified massage therapists and estheticians.

Benefits of Massage

From:  uppermichiganssource.com
By:  Patti Mulligan

Health care professionals are increasingly recognizing the medical benefits of massage.
Marie Chenier of Escanaba was in a 4-wheeler accident four years ago. The trauma of the crash left her in pain in several areas of her body, including her hip and back. At the request of her physical therapist, she turned to massage therapy to help her recover.
"My hip was numb and full of knots, swollen. The message therapist was actually able to do a deep tissue massage and get the knots out of there, which took the swelling down," said Chenier. By relieving pressure caused by overly tense muscles, Chenier says massage therapy also relieved nerve pressure causing numbness in her hip.
Elizabeth Thompson, massage therapist and owner of Grand Day Spa in Escanaba, said:
"When you go to massage school, you learn about the bones, the muscles, blood flow, lymph flow so that you know what is under that skin. You  know what to do and what not to do, so you don't hurt the person." 
Margie Haslow, physical therapist at Northwoods Rehabilitation in Escanaba, says, "Massage therapy is very beneficial to promote elasticity in the muscles, relieve tension and spasms. It also increases blood flow to the tissue and injured area. So, it helps in promoting healing."
Many people may be reluctant to seek massage due to prohibitive costs. But some health care companies are beginning to cover the cost of massage, if prescribed by a doctor.
After only six treatments, Marie Chenier said her pain is almost completely gone. She credits massage with providing the finishing touch in her recovery. 

Article posted by Connie Sackman, Spa Director, Stevenswood Spa Resort.   
We invite you to visit: http://stevenswood.com/spa/spa-menu/ for a listing of spa treatments performed by our licensed professional massage therapists.

The Benefits of Massage Therapy for Animals and Pets

From:  Examiner.com
By:  Susan Stokes

Cathy Sauer, massage therapist and owner of Chasing Dreams LLC, is seen here performing massage therapy on her canine patient.

Credits: 

Massage therapy is the manipulation of the soft tissue of the body through stroking, rubbing, kneading or tapping in order to increase circulation, improve muscle tone, increase range of motion and to relax the patient. Massage therapy has been found to be beneficial not only for humans but for animals as well.

Animal massage therapists develop and implement treatment plans using these same hands-on techniques based on the individual animal’s needs, and they may work in conjunction with veterinarians.
Cathy Sauer, owner of Chasing Dreams LLC based in New Jersey, is one such therapist. She is a member of the International Association of Animal Massage Therapists, an association whose member technicians are trained and operate under guidelines specifically designed to achieve the ultimate benefits of animal massage therapy.
Sauer grew up with a love for horses and animals in general. She was a horse trainer for many years working with junior riders. During the past 10 years, she bred Quarter Horses for Reining Cow, Working Cow and Cutting.
During Cathy’s competitive years with her animals, she noticed the wear and tear on their bodies similar to humans as we age and are subject to stress. She began to search for ways to help improve and maintain the health and well-being of her animals in addition to traditional veterinary medicine.
“I became a certified animal massage therapist because I found that massage for the pleasure horse or dog that does not compete has enhanced their lives in so many ways," said Sauer. "The benefits they reap are many, and massage therapy can help an older dog or horse with mobility issues as well as many other problems.”
Sauer has learned there are numerous health benefits achieved through animal massage including:

• Relaxation and stress reduction
• Increased flexibility of soft tissue
• Reduction of edema (swelling)
• Enhancement of waste and toxin elimination
• Maintenance of good posture and body balance
• Prevention of atrophy (wasting) in inactive muscles
• Improved athletic performance
• Loosening and softening of scar tissue
• Releases endorphins which are naturally occurring steroids in the body which act to assuage pain
• Enhanced muscle tone and range of motion
• Advances healing through increased flow of nutrients to injured muscles
• Lengthens connective tissue and reduces the formation of adhesions leading to fibrosis.

She has since branched out to treat a variety of animals including cats, goats, cows, llamas and alpacas.
“All types of animals can benefit from this therapy,” continued Sauer. “It can help boost the immune system, aiding in allergies and the stress of this summer's heat wave.”
“Just be reminded that this is a complementary therapy and is not a substitute for regular veterinary care,” cautions Sauer.

Stevenswood Spa Resort, Stevenswood.com, offers pet massage by our certified massage therapists, 707-969-7720.

Scientific Proof of Massage Therapy Benefits...

From:  SippicanVillageSoup.com

by:  The Matrix Spa | July 01, 2013

Source: Brown Chiropractic & Acupuncture  

Relaxation, healing & stress management, just some of the benefits of massage...

As you lie on the table under soft, fresh sheets, hushed music draws you into the moment. The smell of sage fills the air and you hear the gentle sound of massage oil being warmed in your therapist's hands. The pains of age, the throbbing from your overstressed muscles, the sheer need to be touched -- all cry out for therapeutic hands to start their work. Once the session gets underway, the problems of the world fade into an oblivious 60 minutes of relief and all you can comprehend right now is not wanting it to end...

But what if that hour of massage did more for you than just take the pressures of the day away? What if that gentle, Swedish massage helped you combat cancer? What if bodywork helped you recover from a strained hamstring in half the time? What if your sleep, digestion and mood all improved with massage and bodywork? What if these weren't just "what ifs"?

Courtesy of massagetherapy.com and Associated Bodywork and Massage Professionals:

Evidence is showing that the more massage you can allow yourself, the better you'll feel. Here's why:

Massage as a healing tool has been around for thousands of years in many cultures. Touching is a natural human reaction to pain and stress, and for conveying compassion and support. Think of the last time you bumped your head or had a sore calf. What did you do? Rubbed it, right? The same was true of our earliest ancestors. Healers throughout time and throughout the world have instinctually and independently developed a wide range of therapeutic techniques using touch. Many are still in use today, and with good reason. We now have scientific proof of the benefits of massage - benefits ranging from treating chronic diseases and injuries to alleviating the growing tensions of our modern lifestyles. Having a massage does more than just relax your body and mind - there are specific physiological and psychological changes which occur, even more so when massage is utilized as a preventative, frequent therapy and not simply mere luxury. Massage not only feels good, but it can cure what ails you.

The Consequences of Stress

Experts estimate that 80 percent to 90 percent of disease is stress-related. Massage and bodywork is there to combat that frightening number by helping us remember what it means to relax. The physical changes massage brings to your body can have a positive effect in many areas of your life. Besides increasing relaxation and decreasing anxiety, massage lowers your blood pressure, increases circulation, improves recovery from injury, helps you to sleep better and can increase your concentration. It reduces fatigue and gives you more energy to handle stressful situations.

Massage is a perfect elixir for good health, but it can also provide an integration of body and mind. By producing a meditative state or heightened awareness of living in the present moment, massage can provide emotional and spiritual balance, bringing with it true relaxation and peace.

The incredible benefits of massage are doubly powerful if taken in regular "doses." Dr. Maria Hernandez-Reif, from the Touch Research Institute (TRI) at the University of Miami, is known for her massage research, along with colleague Tiffany Field. Together, they and other researchers have done outstanding work proving the value of massage. While their studies have shown we can benefit from massage even in small doses (15 minutes of chair massage or a half-hour table session), Hernandez-Reif says they know from their research that receiving bodywork 2-3 times a week is highly beneficial. And if we lived in a fantasy world, Hernandez-Reif has the answer. "I feel a daily massage is optimal."

It's undoubtedly a wonderful thing when your therapist begins unwinding those stress-tightened muscles, and your day's troubles begin to fade away. But it's the cherry on top to know this "medicine" only gets better with frequency.

What You Already Know: The Benefits of Massage

In an age of technical and, at times, impersonal medicine, massage offers a drug-free, non-invasive and humanistic approach based on the body's natural ability to heal itself. So what exactly are the benefits to receiving regular massage and/or bodywork treatments?

- Increases circulation, allowing the body to pump more oxygen and nutrients into tissues and vital organs.

- Stimulates the flow of lymph, the body's natural defense system, against toxic invaders. For example, in breast

  cancer patients, massage has been shown to increase the cells that fight cancer.

- Increased circulation of blood and lymph systems improves the condition of the body's largest organ - the skin.

- Relaxes and softens injured and overused muscles

- Reduces spasms and cramping

- Increases joint flexibility.

- Reduces recovery time, helps prepare for strenuous workouts and eliminates subsequent pains of the athlete

  at any level.

- Releases endorphins - the body's natural painkiller - and is being used in chronic illness, injury and recovery

  from surgery to control and relieve pain.

- Reduces post-surgery adhesions and edema and can be used to reduce and realign scar tissue after healing

  has occurred.

- Improves range-of-motion and decreases discomfort for patients with low back pain.

- Relieves pain for migraine sufferers and decreases the need for medication.

- Provides exercise and stretching for atrophied muscles and reduces shortening of the muscles for those with

   restricted range of motion.

- Assists with shorter labor for expectant mothers, as well as less need for medication, less depression and

  anxiety, and shorter hospital stays.

Posted by Connie, Stevenswood Spa Director: 

We invite you to visit Stevenswood.com and select a massage therapy treatment from our spa menu.