We all have daily stressors and it is not easy to find the time to accomplish everything we would like to get done each day. With the demands on our time rising, finding an opportunity to rest is becoming more and more rare. Every free moment is usually occupied with a task and it is easy to get lost in the small details of everyday life. Professional, familial and social obligations can make one feel overwhelmed and over-stressed. Prolonged periods of excess stress have been linked to serious physical illness and recent studies have suggested that it can damage emotional and mental function as well.
Whether it is when you first wake up, in between chores and running errands, or on a lunch break, taking time to clear your mind each day is necessary to maintain a healthy mind and body. Frequent, short breaks each day will mitigate stress and help to keep you thinking clearly. Light physical activity can improve muscle tone and aid in preventing injuries. Here are some tips for the office and at home that will help you to keep stress at bay and lead a happier, healthier life.

AT THE OFFICE:

Take a few minutes to organize your workspace.
- Desks and cubicles easily become overrun with papers and other items if not addressed regularly. A cluttered work area increases the likelihood that items will not be found in a hurry, which adds to your stress level and can keep you from feeling focused. Moreover, try to make your work area as ergonomic as possible. There are many ergonomic office implements and furniture that can keep you working comfortably, reducing the chances of straining muscles and developing repetitive stress injuries.

Close your eyes and breathe deeply.
- Just taking a few minutes to relax your eyes can greatly reduce eye strain and can lead to fewer headaches. If you are in front of a computer monitor for long periods of time, it is extremely important to close your eyes for a few moments. Blinking frequently can also reduce eye strain. Breathing deeply helps to deliver much needed oxygen to the brain and is a simple way to maintain focus and alertness.

Take a short walk.
- Walking is great for the mind and the body. If you work in a large office building, try climbing a few flights of stairs or walk around your floor. If the weather is pleasant, take a stroll around the grounds or maybe even walk to lunch. If you must drive on your lunch break, consider returning five or ten minutes early and choosing a parking space further from the building.

Schedule an in-office chair massage
- Workplace chair massage is gaining in popularity because of its convenience and immediate results. A massage therapist sets up a massage chair in a small area of the office and in the same time as a typical coffee break, workers can enjoy the stress and pain relieving benefits of therapeutic massage. Chair massage is different from traditional massage because the sessions are short and clients remain fully clothed. Many employers are offering chair massage to their staff members because it is a cost-effective way to increase job satisfaction and worker productivity.

AT HOME:

Get wet.
- Take a relaxing bath. Add fragrant oils or your favorite bubbles and soak away the stresses of the day. Spending 10 minutes in your own private sanctuary will release tension and will leave you feeling refreshed. If you have a pool, swim laps at a relaxed pace, explore underwater or try to maintain a floating position as long as you can hold it. Swimming is a wonderful way to develop breathing techniques that you can use for meditation and stress reduction.

Walk.
- As earlier noted, walking is a simple and effective way to ease the mind and tone the body. Whether it is around the neighborhood or around the yard, walking will help you to unwind and appreciate your surroundings. Spending 15-20 minutes outside also helps the body absorb natural vitamin D from sunlight. Vitamin D helps to regulate the immune system and works to reduce inflammation.

Try a couple’s massage.
- Why not surprise your partner with a relaxing full body massage? A therapeutic table massage will ease muscle pain and revitalize the spirit. Enjoying a massage together can bring you closer with your partner and is a unique way to show how much they are appreciated. Many companies now offer reasonably priced on-location table massage. Certified massage therapists come to your home and discuss your individual needs. The massage tables are set up side by side so that you and your partner experience the soothing benefits together. Because the tables are easily set up, why not try a massage on the patio or other outside area? The possibilities are endless!

Migraine headaches cause severe pain and often incapacitate those who suffer from them. Migraines are commonly associated with extreme sensitivity to light and sound, as well as with nausea and vomiting. The pain and corresponding symptoms can debilitate sufferers for hours or even days. The causes of migraine headaches are not easily understood, and the medical community has struggled for decades to provide effective treatment options.

Recently, The American Migraine Study revealed that migraine headaches affect more than two times as many women as men, and it is estimated that migraines affect 13 percent of the U.S. population. The study also found a marked increase in the use of over the counter pain medication and that less than half of those surveyed had received a diagnosis from a doctor. Prescription medications for treatment and prevention of migraine pain have been marginally successful, and because the root causes are not defined, there is no cure at this time.

The diminishing effects that migraines have on one’s quality of life are staggering. The survey sheds light on the disturbingly high percentage of migraine sufferers who report experiencing severe or extreme pain. Eighty percent of respondents answered that they regularly experienced this level of pain. More than half of those surveyed said that their productivity was reduced by 50% or more after the onset of a migraine headache and nearly 40% reported symptoms so severe that they remained confined to bed for several hours and in some cases, days at a time.

Medical research has identified some possible causes of migraine headaches, although there is not sufficient evidence to name a definitive reason for this condition. Some factors that can trigger migraines are hormonal changes, stress, diet, changes in sleeping patterns, overexertion, certain medications and sensory stimuli. It has also been noted that family history and gender can play a large role in developing migraine headaches. Those with a family history of migraine and young females are much more likely to experience this condition.

Many people are choosing to combine alternative therapies with traditional medication. Massage therapy has been heralded as an effective treatment for the prevention of migraine headaches. There are a variety of massage techniques that can benefit a wide range of sufferers. Deep tissue massage can aid in relief of headaches that are caused by muscle tension of the head and neck. This technique gently increases pressure on the muscle, releasing tension and effecting relaxation. Trigger point, or neuromuscular massage is effective in treating headache pain that results from nerve compression. By relaxing nerve tissue and relieving compression, the body is better able to release tension. Craniosacral massage is another option and is performed on the skull and scalp. A massage therapist gently massages the head in order to calm nerve endings and reduce the intensity of the pain signals they send to the brain.

If you suffer from migraine headaches, it is important to seek professional treatment regularly and to consider all available options. Don’t be discouraged if you do not experience immediate or lasting relief. Often, a combination of traditional and alternative therapies can be effective in managing migraine pain and a healthier lifestyle with a focus on stress management can aid in the prevention and reduction of migraines.

If you have ever watched television coverage of a major cycling race, such as the Tour de France or Giro d’Italia, you have undoubtedly seen an array of motorcycles and cars huddled together, driving perilously close to the riders. These support vehicles carry a variety of supplies that are critical to keep the riders performing at their best. Some of the must-haves are what you might expect—water, food, extra tires and bicycles, but there is also one very important resource that one might not immediately think of—a massage therapist. Massage therapy plays an integral role in keeping a team’s riders in top form by helping to prevent injuries, improve performance and hasten recovery.

The most common cycling injuries are muscle strains and tearing as well as more serious injuries resulting from falls. The position that a cyclist needs to maintain in order to be aerodynamic is bent forward with arms and wrists extended and fingers flexed. The lower back bears the brunt of the strain, especially during climbing or when facing strong head winds, and riders often experience pain in their sciatic nerves. Shoulder and neck pain is also quite common, as riders must keep their heads up, but in an unnatural position in order to cut down on wind resistance. The constant demand on the legs results in a buildup of lactic acid, causing cramping, and the grueling pace leads to muscle strain.

The benefits of therapeutic massage for competitive cyclists are threefold, the first being as a preventative measure against injury. Massage gently stretches muscles, increasing flexibility and improving joint lubrication. Secondly, massage has been shown to enhance performance by helping to restore muscle tissue to its natural length. The position and motion involved in cycling causes muscle tissue to contract and when muscle tissue is returned to its natural length, it can generate more force. This translates to more power each time the cyclist pedals. Lastly, massage is an effective method to encourage faster recovery. Injuries are often accompanied by swelling, which hampers recovery. Massage releases fluid and toxins from the spaces between muscle fibers, improving circulation and allowing the flow of much needed oxygen and nutrients to the surrounding tissue. Enhanced nutrition and a reduction in swelling help to promote faster recovery times.

Massage therapy is also of benefit to non-competitive cyclists. It is common for amateur cyclists to overexert themselves, resulting in discomfort and injury. Many amateur event organizers are including massage at stops along their tours to help cyclists recover faster from a challenging ride and to help prevent injuries along the way.

Several Tennessee hospitals have begun offering therapeutic massage to women who are delivering babies within their network of facilities. The program offers both prenatal and neuromuscular massage to help ease muscle tension, improve posture and to aid the immune system’s capability to decrease swelling. Prenatal massage can reduce anxiety and keep blood pressure under control, which can be of great help in the delivery process. Postpartum massage has been proven effective in treating muscle aches and improving muscle strength, promoting faster healing, and helping to enhance milk production.
Expectant and new mothers are provided with a no-cost, doctor-approved, fifteen minute massage during their stay. Women can choose to have their massage focused on the back, head and shoulder area, or lower extremities. Program organizers believe that therapeutic massage is an excellent way to improve the patient’s comfort and overall experience and additional massages are offered at a reduced cost.
New parents also have the opportunity to attend infant massage classes. Infant massage is beneficial for both parents and infants, as it helps the bonding process by releasing endorphins. Hospital staff encourage infant massage to help create a strong bond between parents and newborns. Infant massage has also been shown to stimulate the growth of neuro-pathways and to alleviate colic. A gentle touch can be reassuring to a newborn, helping to both calm anxiety and stimulate the senses.

Films are being produced and released at a feverish pace, offering moviegoers more choices than ever before. Although the red carpet premieres are glamorous, and the special effects are stunning, the business of movie making is an extremely stressful and demanding occupation Production budgets can be vast or miniscule, and it is essential that every dollar is spent wisely. Once shooting starts, cast and crew can expect to be working at least six days in a row, and working overtime is not uncommon. This means many hours spent standing on hard surfaces, carrying heavy equipment, building and tearing down sets, and of course, delivering a stellar performance.
The old adage, “Time is money” is a golden rule in the industry, and production executives are constantly concerned with keeping cast and crew working efficiently. Sickness or absence of key crewmembers can severely compromise a film’s schedule, as well as the overall quality of the finished product. Actors who are unable to focus can cause numerous retakes or days of reshoots, which sends the budget spiraling out of control. Exhaustion is an unfortunate result from the breakneck speed in which films are produced, and it affects all members, whether they are executives, talent or crew.
It’s no surprise that on-set massage therapy is becoming more popular within the film and television industry. Producers are increasingly allotting funds to hire on-set massage therapists. The benefits far outweigh the cost and the boost in morale is palpable. Production executives benefit from the reduction in stress and anxiety that a short massage can have. Crewmembers experience relief from pain caused by overuse and physical injuries, and actors are able to concentrate and focus more clearly on their parts. Many production companies hire massage therapists to come to the set weekly or remain on call for the duration of shooting. So, the next time you are in a theater and asking yourself, “How did they do that?” remember that it took a great amount of coordinated effort and that massage therapy may have played a role in the overall quality of the finished product.

It’s back to school time, and this year thousands of students will be diagnosed with Attention Deficit Hyperactivity Disorder, commonly referred to as ADHD. Over the past two decades, the vast increase in diagonses and the limited range of treatments have made ADHD a controversial subject. It is estimated that 3 to 6 percent of all youth in the U.S. have been diagnosed with varying degrees of ADHD, which is marked by episodes of hyperactivity, impulsiveness and the inability to focus or pay attention for extended periods of time. At present, drug therapy and behavior modification are the standard treatments for ADHD. Drug therapy has become increasingly controversial, first because of the exponential increase in prescriptions written and secondly, because of the drugs’ psychotropic nature (stimulant) and accompanying side effects, including nausea and insomnia. Behavior modification is also used as a treatment for ADHD, involving changes within the classroom and home environments in order to help the child focus. Complex tasks are reduced to a series of smaller tasks, designed to be performed within a youth’s attention span and schedules are introduced to provide structure and organization. Although these treatments have been somewhat effective, they only remain effective for the time that they are being given, and rarely produce long-term results.
A study featured in a 1998 issue of the journal Adolescence explored massage as a possible treatment for ADHD. Researchers pointed to similar studies that found massage therapy to benefit children and adolescents with psychiatric conditions by causing a reduction in anxiety and levels of agitated activity. Post-massage physiological changes included a decrease in the stress hormones cortisol and norepinephrine and a more systematic sleep schedule. The ADHD study involved 28 adolescents, with half undergoing a 15 minute after school massage for a period of 10 consecutive school days. Adolescents who received massage therapy reported feeling happier and their teachers observed behavioral changes as well. They reported these students as fidgeting less and more focused on their tasks. These results were also shown to remain over the long term. One explanation for these results can be found in similar studies, which have shown that massage can increase the amount of seratonin released by the brain. This could help to explain the findings of the ADHD study, as seratonin has a counteractive effect on high levels of dopamine, which are characteristically found in adolescents with ADHD.
Although further study is needed, it is possible to use massage as a tool to augment the effectiveness of drug therapy and behavior modification, as well as a potential alternative therapy for those who are not responding to or are suffering from unwanted side effects of traditional ADHD treatments.

Diabetes is a chronic condition that affects the body’s ability to use sugar. The American Diabetes Association estimates that 24 million Americans are presently suffering from diabetes. Although treatments are available, diabetes is still a leading cause of death in the United States, ranked 6th by the Centers for Disease Control and Prevention. The disease can go undiagnosed for years and can lead to an increased risk for heart attack, stroke, loss of limbs and blindness. Symptoms are marked by unusually frequent urination, weight loss, lack of energy and extreme thirst. Advances have been made in treating diabetes and doctors are now able to provide long-term therapies that work to control blood sugar.
Therapeutic massage can have a variety of benefits for those with diabetes. Massage relaxes the nervous system and reduces anxiety. Relaxation inhibits the release of stress hormones, which in turn aids the body’s ability to use insulin efficiently and regulate fluctuating blood glucose levels. Poor circulation also afflicts those with diabetes because of the adverse effects high blood sugar levels can have on cells. Massage improves circulation, which helps tissues absorb much needed oxygen and nutrients. Increased blood sugar levels also have an effect on the myofascial system by causing connective tissue to thicken, which reduces the elasticity and mobility of those tissues, resulting in a diminished range of motion and stiffness. Massage reduces stiffness in tendons, ligaments and muscles, allowing increased range of motion and fostering feelings of physical and emotional well-being.
Living with diabetes can present challenges and it is important to keep a positive outlook after the diagnosis. Making the necessary changes to keep your body healthy and keeping stress levels at bay can greatly enhance your quality of life.

Many organizations face the stiff challenge of attracting and retaining good employees, as the most valuable employees can often take their pick of excellent jobs due to their high qualifications. Whether your company uses chair massage through a regular employee wellness or benefits package, or as part of an incentive program, a chair massage program can be an asset to your human resource department and your company.

The number of organizations that offer massage therapy to lower stress and improve productivity is growing every year. A workplace massage therapy programs help to increase job satisfaction and create a caring environment that employees really appreciate. And a massage program can even help attract skilled workers in the first place!
Corporate chair massage has quickly become one of the most popular and requested benefits in the workplace today. The physical demands of long hours at the computer and the high stress of the new marketplace have made all forms of work stress reduction increasingly necessary. A good chair massage reduces fatigue and tension for greater productivity and safety.

So just what is chair massage? Chair massage focuses on the upper body areas that often cause problems for people who sit at a desk or use a computer keyboard. Chair massage can help prevent or relieve carpal tunnel syndrome, tension headaches, neck pain, and back problems. This massage technique is performed in your normal work attire and requires no oils. Instead of using a table, the massage takes place in a specially designed portable massage chair provided by the massage therapist. Leaning forward in the chair allows you to relax completely with your head resting in a comfy ?face cradle? lined with a soft, disposable cloth cover. The therapist(s) will bring everything that they need, including massage equipment, supplies and music. All you need to provide is some quiet space and eager participants. Chair massage typically takes about 15, 20, or 30 minutes, no longer than a coffee break, but is far more effective!

Take a look below and ask yourself if any of these benefits could help you or your company
Reduce Stress: The overall session is designed to reduce physical as well as mental stress.
Increase Morale: Chair massage is an effective benefit that shows employees that your company cares about their mental and physical health.
Increase Resistance to Illness: Massage can help boost the immune system which helps prevent absenteeism.
Decrease Repetitive Stress Symptoms: Problems like carpal tunnel syndrome and tendonitis are examples of injuries associated with repetitive actions. This type of work leads to chronic tightness and physical injury. Chair massage helps to reduce this chronic muscle tightness and help to educate clients on correcting posture, stretches, and self-help.
Increases Flexibility: By reducing muscle tension and chronic tightness, your flexibility will increase tremendously.
Increase Range-of-Motion: Range of motion is decreased by chronic tension; massage can reduce tension and tightness, thereby increasing range of motion.
Reduce Muscle Soreness: Poor posture and chronic tension lead to soreness and pain. By reducing the tension through chair massage and educating your employees on posture, chair massage can help eliminate pain of this nature.
Reduce Anxiety: Sometimes our hectic lives take an emotional toll on our bodies which leads to physical problems. Massage sessions give an effective way for high stress people to take time out.

On-site chair massage is a cost-effective way of enhancing and improving your employees? all around performance. Stress-related employee turnover, absenteeism and waning morale all affect the bottom line. Job stress and related problems cost companies an estimated $200 billion or more annually, based on information from the American Institute of Stress and the American Psychological Association. A chair massage program demonstrates an employer?s proactive commitment to the health and well being of their employees. Chair massage techniques measurably lower the day-to-day stress of the competitive workplace. Relaxed workers are more likely to cooperate with each other, and lowering stress lowers both anxiety and hostility, improving the work environment for everyone.

After offering corporate message services as part of an incentive program, Dave Joy, of Hannaford Brothers in Standish, Maine state, ?We had very good associate response with [chair massage]. The associates enjoyed it and it made them feel good at work. It really made them aware of their health at work, too, so it was about more than feeling good for one day. Overall [chair massage] has been a really good experience for us,?
In addition to lowering stress and increasing productivity, massage can significantly improve employee problem solving abilities. A recent study in American Psychologist gave one group of workers a 15-minute rest, and another, a 15-minute massage. The group that received the massage performed significantly better on complicated tasks like math problems. Massage also improves creative thinking and relieves fatigue.

Massage can help keep employees healthy as well as happy and that is a great way to retain employees in your company.

About the Author: Angela M. Higley is a student at Eckerd College in St. Petersburg, Florida majoring in Creative Writing. She has had numerous articles published in The Eagle Times, the student newspaper at Bonny Eagle High School in Standish, Maine, The Octagon, the student newspaper at Elmira College, Elmira, New York, The Triton, the student newspaper at Eckerd College and in The St. Petersburg Times in St. Petersburg, Florida.

In subjects undergoing alcohol detoxification, massage therapy decreased the symptoms of alcohol withdrawal, reduced pulse rate and encouraged greater engagement in the treatment process, according to recent research.

Massage Therapy Improves the Management of Alcohol Withdrawal Syndrome” was conducted by staff of Royal Brisbane Hospital Alcohol and Drug Services, Queensland University of Technology School of Psychology and Counseling, and the University of Queensland, Australia.

Twenty-five subjects were assigned to the massage group, and 25 were assigned to a control group. All 50 participants had been admitted to an alcohol and drug detoxification unit. Forty-one were males and nine were females, with an average age of 43.8 years.

Subjects in the massage group received a 15-minute, bedside back, shoulder, neck and head massage, fully clothed, once a day for four days. Subjects in the control group rested for 15 minutes per day for four days. Patients were discharged at the end of the fourth day or on the fifth day, after detoxification. Outcome measures were pulse rate, respiration rate, Alcohol Withdrawal Scale scores, and subjects’ responses to a questionnaire assessing the treatment process.

Results of the study showed that, as the treatment ensued, both groups had reduced scores on the Alcohol Withdrawal Scale. However, the reduction of scores in the massage group was significantly greater than those of the control group.

Pulse rate was significantly reduced in the massage group as compared to that of the control group, and respiratory function was greater in the massage group at the end of the four-day intervention.

On a day-to-day basis, the strongest impact of massage on [Alcohol Withdrawal Scale] scores and pulse rate was postmassage day 1,” state the study’s authors. “The initial period of detoxification is physically demanding and increasing patient comfort at this time is important.”

The study also showed that people in the massage group responded to the questionnaire at a significantly higher rate than those in the control group. Eighty-six percent of subjects who reported that their meals were enjoyable were in the massage group, and 100 percent of those who reported feeling safe were in the massage group.

The subjective experience of patients reflected those receiving massage therapy feeling more engaged in the treatment process,” state the study’s authors. “The qualitative data indicate that most of the individuals who reported feeling supported, safe and having an improved appetite were in the massage group.

In conclusion, this study suggests that there may be a place for massage therapy in the alcohol detoxification process.”

— Source: Royal Brisbane Hospital Alcohol and Drug Services, in Brisbane, Queensland, Australia; Queensland University of Technology School of Psychology and Counseling, in Carseldine, Queensland, Australia; and University of Queensland Department of Psychiatry, Southern Clinical Division, School of Medicine, at Princess Alexandra Hospital, in Wooloongabba, Queensland, Australia. Authors: Margaret Reader, R.N.; Ross Young, Ph.D.; and Jason P. Connor, Ph.D. Originally published in The Journal of Alternative and Complementary Medicine, April 2005, Vol. 11, No. 2, pp. 311-313

Massage that includes the application of fragrant essential oils reduces anxiety and stress and is beneficial to the immune system, according to recent research.

Immunological and Psychological Benefits of Aromatherapy Massage” was conducted by staff at the Kyoto Prefectural University of Medicine.
The study group comprised eleven volunteers who were healthy and did not take any daily medication. Baselines were established using psychological assessments, blood and saliva samples, and palmar Galvanic skin response (GSR), finger skin temperature and finger plethysmogram amplitude using a biofeedback system.
Subjects were then placed in reclining seats and allowed to rest. Then they performed a serial subtraction task, and rested again while experimenters monitored their physiological response.
After that, the subjects took a footbath with one drop of tea tree oil and received an aromatherapy massage or control massage. Psychological and physiological conditions were then measured again.
All subjects received both an aromatherapy massage and a carrier oil control massage at an interval of at least 2 weeks. The first five subjects received the aromatherapy massage before the carrier oil massage. The other six subjects received the carrier oil massage first.
Each subject received the same massage with or without essential oils by the same skilled therapist. For the aromatherapy massage, sweet almond, lavender, sweet marjoram and cypress oils were used. For the control massage, only sweet almond oil was used.
Psychological responses to treatment were assessed in State-Trait Anxiety Inventory (STAI) and Self-Rating Depression Scale (SDS) results. State anxiety scores from the STAI were significantly reduced after both aromatherapy massage and control massage compared with the baseline. Though both STAI and SDS showed a significant reduction after treatment with aromatherapy and carrier massage, no difference between the aromatherapy and control massage was observed for STAI and SDS.
Peripheral blood cell counts were compared.
Aromatherapy, in contrast to control massage, did not significantly reduce red blood cell count or hematocrit. However, aromatherapy massage showed a significant increase in peripheral blood lymphocytes.
The study’s authors state, “These results suggest that aromatherapy massage is a valuable relaxation technique for reducing anxiety and stress, and beneficial to the immune system.

Source: Department of Microbiology, Department of Psychiatry andDepartment of Epidemiology for Community Health and Medicine, Kyoto Prefectural University of Medicine Japan; Graduate School of Science for Human Services, Ritsumeikan University Japan; and Department of Research and Development, Hyper Plants Co., Ltd Japan. Originally published in Evidence-based Complementary and Alternative Medicine, 2005 Vol. 2, No. 2, pp. 179–184.