Self-care Tips to Survive the Holidays!

The busiest time of year is upon us. Holidays are meant to be spent enjoying the company of family, dear friends, and our loved ones. However, somehow the holidays can sometimes become more stressful than any other time of year. We all have huge parts to play in the enjoyment of the holidays and if we aren’t taken care of we can’t do our parts. Here are a few self-care tips to help you survive the holidays. 

1. Give yourself permission to take care of you.

For as long as I have been old enough to notice, we have been taught that this time of the year is all about the happiness of others. A person almost feels bad if they dare to think of buying themselves something, and to me that is 100% unacceptable. When you feel like you are pouring out all that you have, whether it be time, money, emotion, or attention, there is a time that you must refuel. The only way that you can refuel is to step away and do something for yourself. Doing something for yourself isn’t always spending money on something you don’t need or don’t have. Doing something for yourself can be taking yourself out to lunch by yourself. Buy yourself a coffee then take it to the park for a walk. Treat yourself to a movie. Schedule a few hours that you aren’t expected to be anywhere or do anything and spend that time napping, watching your favorite show, and simply focusing on you. Refusing yourself time, especially when you’re in the midst of giving so much to others, is a recipe for resentment, as well as added unnecessary holiday stress. Make sure you are taking time for you. 

 2. Everything in moderation.

Most people are all or nothing in many things they do. There are few people who have mastered the art of moderation, however those who have tend to live more balanced lives where they aren’t governed by impulse, but rather meticulous choices. Don’t feel as though you must exercise twice a day due to all the holiday parties you were invited to, but don’t feel that you must try everything that is offered at the party. Be picky, and ask yourself what really sounds good, what will nourish your body, and how will you feel after consuming this or that. Sometimes the reward is way worth the splurge, but sometimes the splurge ends with a mind full of guilt and disappointment. Whatever battle you choose to win or give into, make sure that you take responsibility for your choices and protect yourself from the guilt that may come along with those choices. It’s okay to indulge, just don’t allow it to take over your mind with guilt.  

 3. Schedule time away from the holiday hustle and bustle.

Time is something that is so precious, yet time passes so quickly. It is so easy to get so focused on the holidays between the celebrations, parties, and festivities that you lose sight of what’s most important, and that is family and loved ones. Schedule a day or two where you and your family take a short trip to get away from the holiday hustle and bustle. Travel somewhere new or somewhere you just don’t get to go often. Stop at unique attractions and experience something new with your family. Plan a fun night that’s maybe July in December where you go to the heated pool at your local gym and cook hotdogs and hamburgers indoors. Allowing yourself to get away from the holiday to do list will help you to destress and recharge so that you can enjoy the upcoming festivities. 

 4. Say no.

If you work with people in any capacity, or have a big family, there is a very large chance that you will be invited to many holiday festivities. Once you receive the invitations, sit down and prioritize the gatherings you would really like to attend, making sure that you give yourself time to truly enjoy the festivities with your own little family. Once you have prioritized the parties, don’t feel bad for turning an invitation down. You can’t spread yourself and family so thin that you wouldn’t be able to enjoy the celebration anyway. It’s okay to say no to the extra potluck that your work is throwing “just because” if you know you won’t have time to prepare for it and you would just stress about it. If it doesn’t feel right, or if the answer yes doesn’t easily flow out of your mouth in the situation it’s okay to say no. Your life experiences should be filled with things you enjoy doing versus things you feel guilted or forced into doing.  

 5. Schedule a massage.

Finally, the best way to relieve the stress from the holiday hustle and bustle is scheduling a massage. The holidays are a busy time of year, and chances are that your body and mind are feeling the effects of it. Getting a massage not only releases your tense muscles and eases pain, but it also relaxes you and takes you away from the stress of the holidays. Think of it as a gift to yourself. You deserve it! 

Everyone loves to see the holidays coming, but once they are here it seems as if there is no time to truly enjoy them and you’re just going through the motions. These tips can help you to enjoy them as well as survive them and leave you recharged to start your new year off right.  

(Info courtesy of My Massage World. Thank you!)

Kimberly Rogers, WI LMT 3001-146, Soothing Sessions Bodywork

Massage for PMS

Let’s face it, some of the most dreaded letters for women might just be PMS. It’s uncomfortable, painful, and brings on a rollercoaster of emotions. For some women, PMS symptoms are far worse than for others. One thing I think we can all agree on is if we could take a magic pill to make it all go away, we would in a heartbeat. While there may not be a magical pill that can get rid of all the symptoms of PMS, there may be another solution you may not have considered. Massage therapy has been proven to relieve the symptoms of PMS, even down to bloating. Here’s how… 

While the number one correlation you may see to massage therapy and PMS relief would be the relaxation and mood boost you would normally get from a professional massage, there are many more benefits. Massage can help to ease cramps and headaches as well as that painful lower back and overall achiness that many women experience. Massage also helps improve lymph flow, effectively decreasing bloating and water retention, and adding in aromatherapy may increase the mood stabilizing benefits of your massage even more. 

During your period, the last thing you may want is to be touched. Just know it’s perfectly normal to get a massage on your period. The only extra thing to consider is, due to the increase in lymph flow as well as simply laying down for a long period of time, the flow of your cycle may increase during your massage. It’s no biggie! Just plan on wearing something more absorbent than you normally would. 

If you have a difficult time with low back pain as well as all over achiness, you may want to seek the use of heated tools, like hot stones, hot towels, warm bamboo, or hot packs during your massage. The heat loosens up your muscles, relaxing your body and releasing the tension, opening your body up for the best massage. It also just adds even more of a comforting, relaxing experience to your massage; something you can definitely use a bit more of. 

Whether you have periods that cause you to stay in bed, or periods that are more easily manageable, getting a massage to help ease those pesky PMS symptoms may be a great solution. Besides, who wouldn’t want to feel better emotionally and physically while being pampered for an hour, especially during that not-so-fun time of the month?

(Info courtesy of My Massage World. Thank you!)

Kimberly Rogers, WI LMT 3001-146, Soothing Sessions Bodywork 

TMJ Dysfunction

Have you ever had pain, stiffness, grinding, clicking, or locking of your jaw? These are most often clear signs of TMJ (temporomandibular joint) Dysfunction. This is a common condition, affecting over 10 million people! The severity of the condition varies greatly, with some people experiencing only mild symptoms on occasion, while others suffer a great deal daily. And if you notice your symptoms getting worse, now’s the time to start taking care of it. That grinding, clicking, pain, and locking are all signs that the joint isn’t moving and functioning properly, meaning damage is being done, and without intervention that damage may very well be irreparable.  

What causes this kind of dysfunction? Most often, it’s due to clenching of the jaw and/or grinding of the teeth. Tightening the muscles around the jaw is a common reaction to stress. This can happen as our bodies try to recover from a busy day as we sleep, or throughout the day as we deal with even mild stressors.  

Conventional care that most people talk about is usually limited to night guards, devices worn through the night to prevent grinding of the teeth. However, the problem with these is that they often don’t address the overall problem. A night guard protects the teeth so they don’t wear down so much over time, and/or helps to realign the jaw to prevent an abnormal position of the joint as you sleep. But none of this addresses the clenching, the tightening of the muscles in that area that are at the root of the problem. 

One thing that may help…you guessed it, massage therapy. Studies have shown that massage therapy can help with the symptoms and pain associated with TMJ Dysfunction. The focus of this type of massage is on releasing the muscle tension and restrictions throughout the musculature of the jaw, face, neck, chest, and upper shoulders. That clenching of the jaw doesn’t just affect the TM joint, but rather the muscles controlling that area are positioned throughout the head, neck, and shoulders. It’s important to work them all to address the problem and prevent others. If you have any form of TMJ Dysfunction, you’ve probably felt the neck tension and headaches that can come along with it. 

While massage of the muscles in this area is important, intraoral massage can improve your results even more. Intraoral massage is just massage that is done on the cheek from inside the mouth, with a gloved hand of course. A recent study¹ has shown that combining intraoral massage with external facial massage is 80% more effective than just external facial massage.  

Because of the sensitive nature of this area and the intricacy of the structures, it’s important that you see a massage therapist who is qualified and knows their stuff. TMJ Dysfunction is common, but you don’t have to live with the pain. Book your appointment and get relief now! 

¹Pierson, Melissa Joan. “Changes in Temporomandibular Joint Dysfunction Symptoms Following Massage Therapy: A Case Report.” International Journal of Therapeutic Massage & Bodywork: Research, Education, & Practice, ijtmb.org/index.php/ijtmb/article/view/110/201
(Info courtesy of My Massage World. Thank you!)Kimberly Rogers WI LMT 3001-146, Soothing Sessions Bodywork

Massage for Digestive issues

Digestive problems can be tough to deal with. Not only does it feel uncomfortable, but depending on the symptoms, may be embarrassing. Add that to the frustration of finding a remedy, and no one is very happy when fighting this particular battle. You may have tried over the counter or even prescription medications, but there is an alternative than many people don’t consider; massage. Massage of the abdominal area has been shown to improve digestive function. 

Studies have shown that not only can massage help restore regularity and decrease associated gas pain, but it can also decrease the time it takes for you to digest your food. When massage is applied throughout the abdomen, it can stimulate a process called peristalsis, which is the rhythmic muscular contractions of the intestines. This is how matter is moved through the digestive tract. By stimulating this process, you’re more likely to remain regular and overcome those bouts of constipation more easily. 

If you find that you’re experiencing some irregularity, there’s a few things to check off the list first… 

Fiber Intake: Having enough fiber is imperative to a healthy digestive system. Fiber helps sweep the walls of your bowels, getting rid of anything hanging on to your intestinal tract; but did you know that having too much fiber can block other waste from making its way through your intestines? Balance is key! 

Water Intake: Water is absolutely necessary for proper digestive function. Staying hydrated helps the body function overall, but digestion is greatly reliant on water to allow waste to travel through the digestive tract. If you aren’t getting enough water, that waste isn’t able to move as easily as it should, resulting in constipation. However, if you’re experiencing diarrhea, don’t cut back on your water intake. While you may think that will help, it won’t. You’re losing a lot of water with diarrhea and can easily become dehydrated. 

Food allergies: Any time something enters your body that doesn’t belong there, your body will let you know it. Sometimes the body reacts to something seemingly normal as if it were dangerous, letting you clearly know that you shouldn’t eat that again. But it’s not always as serious as swelling of the tongue or throat, like you may associate with food allergies. Instead, it may be a less obvious sign as the gastrointestinal tract slows or stalls digestion in an attempt to protect itself. If you’re experiencing periods of digestive problems, start keeping a food journal to see if there’s any association with certain foods. 

Intestinal disorder: When the above are ruled out, you may have a more serious problem like an intestinal disorder. Crohn’s disease, diverticulitis, and irritable bowel syndrome are chronic conditions that directly affect the digestive tract. If you have frequent discomfort, diarrhea, or have a difficult time passing stool for long periods, you’ll definitely want to see a physician.  

Abdominal adhesions: These bands of scar tissue that form between abdominal tissues and organs causing them to ‘stick’ together, can also be a culprit in constipation. Adhesions like this can press into and squeeze areas of the intestines. This may be mild or moderate, causing occasional or frequent constipation, or may be severe, causing a complete obstruction which would require surgery. 

While massage can be greatly beneficial for digestive issues like constipation and gas, if you’re experiencing diarrhea, massage to the abdomen may in fact make your symptoms worse. It’s important to be open with your massage therapist about what symptoms you’re experiencing at the time of your appointment and for the previous 24 hours. We’ll work with you to develop the right treatment plan or refer you to the best specialist to help. 

Info courtesy of My Massage World. Thank you!

Kimberly Rogers, WI LMT 3001-146  Soothing Sessions Bodywork

Soothing Sessions Bodywork