Massage & Depression

Depression is an all-too-common struggle for people all over the globe. According to the World Health Organization, it’s estimated that 350 million people suffer from depression. While there are many treatment options, one you may not have thought of is massage therapy. Massage can decrease muscle tension and ease some of the daily physical stress you may put on your body, but it can also go beyond just making you feel good.

A study from the Touch Research Institute at the University of Miami School of Medicine¹ found that massage decreases the stress hormone cortisol by an average of 31%. There has been a long-standing association between high cortisol or impaired regulation of cortisol levels and anxiety and depression. Decreasing cortisol and aiding the continued regulation of this hormone can potentially ease some of the symptoms of depression.

This same study also concluded that massage increases the levels of two very important feel-good neurotransmitters, serotonin and dopamine, by 28% and 31% respectively. Both of these neurotransmitters play an important role in mood regulation.

Along with these measurable changes within the body, there are also benefits that aren’t so measurable. One of the biggest is the mind-body connection that is enhanced when massage therapy becomes a regular part of your self-care routine. When the brain and nervous system can take the time to calm down, receive plenty of oxygen during the deep breathing a massage can induce, and relish in the sensations associated with the massage – the way the pressure feels as the hands move from one muscle group to another; the pull of a good stretch; the release as a muscle finally lets go – all of these stimulate the brain to perceive the sensations of the body differently, and in a more positive way.

Massage therapy also creates a safe space for positive touch. Touch is a necessary part of being the social creatures we are as humans. A lack of touch can actually have very harsh effects on us, physically and emotionally, but many people have experienced touch in a very negative way, and avoid it as much as possible. However, taking 60 or 90 minutes once a week or once a month to allow yourself to receive positive, safe touch that you may otherwise not receive, can help ease those feelings of discomfort, loneliness, and depression. One study² found that massage therapy supported significant improvement of the psychological and physical well-being of sexual abuse survivors.

So while massage may not be a cure for depression, and it’s not a substitute for medications or therapy, it can play a major role as part of a holistic approach to the treatment of depression.

¹ Cortisol decreases and serotonin and dopamine increase following massage therapy. Field T1, Hernandez-Reif M, Diego M, Schanberg S, Kuhn C. https://www.ncbi.nlm.nih.gov/pubmed/16162447

(info courtesy of My Massage World)

Can Massage Therapy help relieve migraines?

Let’s just say it…migraines are awful! They’re a painful, debilitating, and all-too-common problem for many people. It’s estimated that up to 13% of the US population suffers from migraines. While many people seek over-the-counter or prescription drugs to ease their pain and prevent migraines, you may want to consider adding massage into your regular routine instead. Research has shown that massage can improve headache pain and decrease the frequency of migraines.

But what exactly is a migraine and how can massage help?

Migraines are typically felt as a severe pain in the head accompanied by light and sound sensitivity, nausea, and visual disturbances. For many years, migraines were believed to be vascular in nature. It was thought that the blood vessels in the head and neck would spasm or dilate excessively causing significant decreases and/or increases in blood flow, resulting in migraine symptoms. However, in recent years, studies have shown that migraines are much more likely neurological in nature.

Now that we understand there is a major neurological component to migraines, it’s easier to understand how massage can benefit those who suffer from this debilitating condition. Massage stimulates the parasympathetic nervous system, the part that calms us. This portion of the nervous system is responsible for regulating our breathing, slowing our heartrate, returning our blood pressure to normal, and overall keeping the body relatively stress-free. By keeping us and our nervous system calm, migraines can often be avoided. In a 2006 study¹, weekly massage sessions were shown to decrease migraine frequency and improve sleep quality. A gentle, yet focused massage to the back, neck, shoulders, scalp, and face seems to be the most effective in helping those who suffer from migraines.

While massage during a migraine may seem out of the question, as most people experience intense touch sensitivity and aversion, when massage is performed only on the feet or hands, symptoms can decrease. This is thought to be due to the calming effect on the entire nervous system, thereby decreasing the abnormal neurological signals that are being perceived.

So before your next migraine hits, schedule regular massage appointments and let us help keep them at bay.

References: ¹ A randomized, controlled trial of massage therapy as a treatment for migraine. Lawler SP1, Cameron LD. https://www.ncbi.nlm.nih.gov/pubmed/16827629

(info courtesy of My Massage World)

Massage Therapy & Bodywork can aid with chronic pain symptoms!

Millions of people throughout the world battle chronic pain. While many think of it as just some mild achyness or soreness somewhere that comes and goes on a regular basis, those who live with it every day know it is far more than that. The pain can be debilitating and can take a toll on many other aspects of life.

People can experience a widespread pain that can affect numerous areas of the body, such as that associated with Fibromyalgia or Chronic Myofascial Pain Syndrome. Others may experience chronic pain more specifically isolated to an area, due to an injury or surgery.

No matter the cause, this persistent pain over months and years can affect so much more than just the physical body. Depression and chronic fatigue can often accompany the pain. Knowing that certain everyday activities are going to hurt has a major impact on a person’s mood. And the not knowing is just as powerful. Some days you may be able to go about your normal activities without much pain, and others are unbearable. Sometimes during those days with little to no pain, you’re still constantly thinking in the back of your mind “I’m going to pay for this tomorrow”.

That’s no way to live!

But unfortunately, the medical community still struggles with how to handle chronic pain. Other than surgical repairs to injuries, pain medications, injections, and the like, many chronic pain sufferers are left exasperated and defeated.

Did you know that massage therapy and other complementary forms of healthcare are becoming more and more prominent in the fight against chronic pain. For some, the idea of a person massaging their sore body is wonderful, and for other it’s terrifying. They don’t want to experience any more pain than they do already. But have no fear. Your massage is tailored to your needs completely. If that means doing the lightest form of pressure possible, that’s what you’ll get. If you want those sore areas “worked out”, that can be done too. Communication is key. If you want more or less pressure, let me know. If a certain area is too painful to touch that day, that’s fine too. It’s all about what you need, what you want, and what is best for you in the long run. 

Massage therapy isn’t just a relaxation method for those suffering with chronic pain; there are actually numerous benefits that can possibly help to ease your pain, both short-term and long-term. Beyond the initial relaxing of the body and calming of the mind during a massage, the act of physical touch has been shown time and again in research to have amazing benefits. Stretches and range of motion exercises can help to ease stiffness in the joints and improve movement. Healthy, safe touch causes your body to release several hormones (oxytocin) and neurotransmitters (serotonin, dopamine, and endorphins) that dull the pain and make you feel good. At the same time, your nervous system is being stimulated in a way that can “reset” things, so to speak. You’re basically re-training your nerves in how to perceive touch and pain – something that is theorized to be at the heart of chronic pain. 

If you’re suffering from chronic pain, or know someone who is, let’s see if massage therapy would be a good addition to your current treatment plan.

(info courtesy of My Massage World)

Can I talk during my session?

It’s a common question that massage therapists hear all the time; “Can I talk during the massage?” Some clients are worried about talking too much or too little. They want to be friendly but not ruin the whole experience. But what do massage therapists say?

 

It’s up to you!

If you want to talk, go for it. If you want to be completely silent, go for it. If you want to talk a little, but not the entire time, that’s fine too. What a lot of clients tend to forget, is it’s your time. Whether you’re getting a 15 minute chair massage or a two hour full body massage, how much conversation there is, is completely up to you.

Many clients find it comforting to talk for the first few minutes of a massage, especially their first few sessions as we’re getting to know each other and build the trust that is really important to a great therapeutic relationship. Then as they get more comfortable, the conversations get shorter and shorter, and sometimes go away completely. For some clients, a large part of the relief they get from their massages is the ability to vent and get everything off their chest to someone they can trust, so they spend the entire massage chatting.

What you need to understand, is that as your massage therapist, my job is to facilitate your healing, in whatever way you need me to, within my skillset of course. For some that means silence, for others it means talking, and others are anywhere in between.

 

IF YOU LOVE TO CHAT…

Go for it, but please be aware, that sometimes you may not get the full benefits of your massage if you’re talking the entire time. What I mean by this, is that calm breathing and a calm state of mind greatly emphasizes the benefits of the massage. So even if you prefer to talk, I may, at times, ask you to take some deep breaths to calm your body so it can better receive the work I’m doing.

 

IF YOU’RE THE SILENT TYPE….

Please understand that I may occasionally check in about my pressure, certain areas of concern, and things like that. I’ll do my best to keep quiet and not disturb your experience in any way, but I also want to ensure you get the most of your massage; and that means checking that everything I’m doing is what your body needs and you’re comfortable with it. Even though you may like to stay quiet, don’t hesitate to speak up and let me know if anything is uncomfortable. While your tissues and your body language may give clues as to a pain response, I’m still in the dark as to what exactly you’re feeling, so please let me know if I need to lighten my pressure, increase it, move to a different area, or anything else you feel is necessary. This is your massage and I want it to be perfect for you. The only way that can happen is if there is at least a little bit of communication throughout the session; more so if you prefer clinical or therapeutic techniques.

No matter how much or how little you prefer to talk during your massage, it is completely up to you. Please don’t ever feel obligated to talk unless I’m asking you a question, and don’t be afraid to speak up either.

(info courtesy of My Massage World)