A journey to joy and happiness isn’t always easy. Discovering the road to happiness takes practice and consistency. Do you see the glass as half-full or half-empty? I sometimes lean towards negativity and expect the worst. This might be due to anxiety, or perhaps it stems from childhood or the many health issues I’ve faced over the years. It can wear you down.
However, I’ve learned that I have some control over my thoughts and how I manage my reactions and emotions. This realization has given me a more positive outlook, but it’s not always easy. It takes a village! Surrounding myself with supportive people and looking up to positive role models has been incredibly helpful. My biggest positive influence is my relationship with Jesus, my go-to comfort source.
Life can be tough. It’s necessary to take extra steps to manage stress. Remember, you’re not alone—I feel it too.
Journey to Joy
I believe receiving encouragement is crucial, especially when you’re feeling low or facing challenges. The emotional aspect of health revolves around our thoughts and feelings. A specific part of our brain processes all the information, conscious and unconscious, and communicates it to the rest of our body. This is the essence of the powerful mind-body connection!
Let me ask you this… What would your life be like if you could overcome negative thoughts and embrace a more positive outlook? What possibilities would open up for you?
The Road to Happiness
I’ve observed that individuals dealing with significant stress, chronic pain, or illness often struggle with anxious and negative thoughts. They can feel stuck, and hopeless, and find it difficult to maintain a positive outlook. I believe we all experience these feelings from time to time. As you know, my passion and purpose are to help those who are suffering or in pain. Wanting to do more and share my experience and knowledge, I created a self-care journal calledThe Serenity Roadmap, which is now available on Amazon.
This Self-Care Journal serves as a supportive tool for your wellness journey, empowering you to cultivate a positive lifestyle while effectively managing stress and anxiety.
Practical Self-Care Tips for all ages
10 Mindset Strategies
Over 40 Action Steps
Discovery Journals
Inspirational Quotes
Motivational Images
Positive Affirmations
Self-Care Planners & Checklists
Invest in Your Happiness & Joy
Having a plan to fall back on when things get crazy and out of control is essential. I developed this journal specifically for sensitive and introverted individuals who may not have naturally stress-hardy personalities and could benefit from nurturing guidance. I always feel my best when I adhere to these guidelines for maintaining a positive mindset.
Nowadays, many more people are experiencing anxiety and are bombarded with negative messages. That’s why a little extra assistance is needed!
Transforming your mindset is challenging, especially when dealing with a chronic illness or pain. It requires consistent practice and effort, but I believe everyone has the potential within them. Sometimes, we need a helping hand and a little push! Try to do at least one thing each day that helps you escape the daily grind. Invest in your mental health and remember that you deserve to live a life free from negativity, stress, and pain.
Jill Ciampi is a Lifestyle Blogger, Licensed Massage Therapist, and Certified Wellness Coach with a passion for helping others manage Stress, Chronic Pain, and Anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.
Being active when you have a chronic illness is not always easy. How do you manage your movement levels during a flare-up of pain or intense fatigue? Like many, there are days when you might not have the energy to exercise or move much at all. However, it’s essential not to spend the entire day inactive. From my training and experience, I’ve learned that lying around all day without any activity isn’t beneficial.
For those with chronic fatigue or Fibromyalgia, exercise might seem daunting as it can lead to flare-ups. While this is true, selecting the right type of gentle activity can help you avoid exacerbating your symptoms.
On days when we feel better, we’re often eager to be more active because we’re grateful for the extra energy. I hope you experience those days and appreciate them—they’re crucial for getting through!
Movement Without Suffering
Occasionally, on the good days, I still attempt HIIT workouts, which are high-intensity interval training sessions. However, I usually end up regretting it. When you have chronic pain, an autoimmune disorder, or any other condition, it’s crucial to choose your activities wisely.
There are numerous ways to stay active without experiencing post-workout soreness and fatigue, also known as exercise intolerance. It’s frustrating, but there is hope! Remaining inactive and immobile isn’t beneficial for your body or mind. Your body requires movement for circulation and to prevent your muscles and joints from becoming stiff, immobile, and inflexible.
You’re the expert on your body and its limits. Yet, there are moments when a gentle push might be necessary. However, never feel guilty or pressured into doing something that could potentially harm you. Always consult your doctor first to determine what’s best for you. Remember, your needs may evolve over time and as you age. Having a chronic illness doesn’t imply that you can’t engage in any physical activity at all.
Explore gentler activities to enjoy the benefits of exercise and the boost in those feel-good hormones. This hormonal surge is crucial for coping with the daily challenges of a chronic illness. Start slowly, and I assure you, your mental health will improve with just a few minutes of daily movement. Additionally, you’ll likely experience increased energy and better sleep. Find new ways to stay active that don’t leave you feeling too fatigued or in pain.
10 Gentle Ways to Stay Active
1. Warmup Routines
If you’re not up for a full workout or if you’re experiencing discomfort, consider completing a simple warm-up activity to get your blood flowing. Every bit of movement counts! Nowadays, many people are exercising at home, and one excellent resource is YouTube. With thousands of options available, simply search for what you’re interested in, and a suitable video will appear. Consider subscribing to the channels you enjoy for easy access in the future.
Fitness Blender has a variety of warm-ups as well as other awesome workouts.
Rosalie Brown also has a good variety of gentle workouts for those days you just can’t handle more.
2. Walking
As I’ve mentioned numerous times before, I adore walking workouts. They’re gentle on the body and can be done conveniently at home or, even better, outdoors. The walking routines I engage in at home aren’t just about stationary walking; they incorporate various movements to keep things interesting. This allows me to navigate around my living room, and burn some calories, all without feeling fatigued.
My favorites that I stick to are Jessica Smith,Leslie Sansone, andFabulous 50s. A new favorite I recently found is Up to the Beat Fitness. This trainer includes a variety of workouts besides walking and has some fun easy-to-do dance routines as well. All of these trainers are very positive and always offer empowering messages during the workout.
3. Pilates
You’ll find plenty of free Pilates workouts online, but starting with beginner videos is best as Pilates can become challenging. This activity is excellent for strengthening and stabilizing muscles, enhancing mobility, and improving posture. Get prepared to elongate and tone your muscles with an invigorating mat workout. Here are some good options:
Since we got a pool, I’ve become completely obsessed with my pool workouts. Exercising in the water is fantastic because you feel weightless, which is gentle on your joints. Physical therapists often recommend Aqua therapy for injury rehabilitation, and it’s highly effective for relieving pain. Below, I’ve listed a couple of options with trainers who specialize in gentle workouts designed specifically for the pool.
If you’re unable to engage in other activities, prioritize a consistent stretching routine. Aim for 2 to 3 sessions per day, or even just once in the morning and once in the evening. Your body longs for flexibility, and stretching not only prevents injuries but also aids in the healing process. Additionally, stretching has mood-boosting benefits—something we could all use!
There is a variety of stretching routines that can be found online and even On Demand on your TV. I tend to look for videos with practitioners like physical therapists because they are trained and will offer sound advice. Here’s who I like:
Certain forms of yoga can be incredibly nurturing and soothing for the body. Opting for a gentle yoga practice can be restorative and a highly beneficial aspect of your self-care regimen. The advantages include a more peaceful mind, enhanced flexibility, improved breathing, and a notable reduction in stress. These benefits make it a compelling activity for individuals with chronic pain. Find a variety of workouts on YouTube as well as the many options online or pick up a DVD. Here are a couple I enjoy that have helped me.
Tai Chi is a gentle, ancient Chinese exercise renowned for its slow, graceful movements. It has a calming effect on the nervous system, which aids in the healing process. Often referred to as “meditation in motion,” Tai Chi incorporates mindfulness practices that are known to reduce pain and anxiety. It’s an excellent option for a low-impact activity that involves deliberate, unhurried movements and focused breathing. Here are a couple of options to try:
Riding a stationary or outdoor bike is a simple way to incorporate gentle, low-impact activity into your routine. Biking is joint-friendly yet provides a thorough workout, enhancing muscle tone and strengthening your legs. I prefer the recumbent bike with back support, as it feels more stable for my body.
If you’re considering purchasing a bike for your home but aren’t a gym member, it’s wise to research which type best suits your needs. Websites like Consumer Reports and fitness blogs can offer valuable insights into the latest trends. Here are a recommendations I’ve come across:
Maintaining balance becomes particularly crucial with certain chronic conditions, as the risk of balance loss increases. Balance exercises are essential for individuals of all ages, providing a sense of control over one’s body. Beyond seeking physical therapy, there are resources available to enhance balance and stability, ultimately enabling you to remain active for longer. Here are a couple of options I discovered:
Even if you’re unable to stand, you can still exercise from a chair. There’s always a way to engage in some form of activity! Search for chair workouts to explore the options available. Here are a few chair workouts that I particularly enjoy:
Depending on the day and your energy levels, there is an activity for you so you can participate in a self-care routine without feeling overwhelmed. Here is one more I recently found. Gentle Workout for Chronic Fatigue.
Once you’ve received approval from your doctor, I encourage you to consider incorporating one or more activities into your daily routine. Amidst the challenges of battling chronic pain and fatigue, finding hope is crucial. Over time, even small amounts of activity can significantly enhance your quality of life and rejuvenate your mindset. Stay positive and cherish each day!
Jill Ciampi is a Lifestyle Blogger, Licensed Massage Therapist, and Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.
This page may contain affiliate links, meaning I’ll receive a commission if you purchase through my links, at no extra cost. All opinions are my own. Please click my Amazon links to find everything you need for yourself and your family!
Quality of sleep affects our health. It impacts our physical and emotional health in both positive and negative ways. This time of year we tend to need more sleep. If you have a chronic illness or pain you need more rest to help heal your body. There are many natural ways to help. And if those don’t work, take a look at your lifestyle habits. You may be contributing to the disruption of sleep without even realizing it.
In addition, nutrition affects sleep cycles and brain waves. The biggest influencer is insulin levels. Eating too many carbs will raise insulin levels and then affect sleep. Not enough rest will lead to an increase in adrenal hormones, affecting our immune system, digestion, brain function, reproduction, and other systems. It is all connected!
Exercise is the best method because it increases positive neurotransmitters that help the nervous system calm down and increase the chances of more restful slumber. The environment affects how well we rest. Light, noise, seasonal changes, and other disruptions will affect the quality of nighttime routines.
Set Your Intentions
If you’re having trouble sleeping, you’re certainly not alone. Millions of Americans suffer from sleep deprivation!
First, set the intention of when you want to be in bed. Stick to the same times during the week and on the weekend. For example, if you want 8 hours of sleep and you need to wake up at 6:00, plan to be ready for sleep by 10:00. This means you’ll want to start getting ready for bed by 9:30.
Note: If the following simple solutions don’t work for you, check with your doctor to see if they can find the root cause. A functional medicine practitioner or naturopathic doctor may be able to find a good natural solution for you.
15 Ways to Improve Your Sleep
1. Eliminate/reduce alcohol (these increase urination & cause restless sleep)
2. Don’t have caffeine within a few hours before bedtime
2. Turn off electronic devices 1 hour before bed
4. Finish eating a few hours before bedtime
5. Drink a calming tea like Chamomile in the evening
This Therabox has all the necessities for a good night’s sleep!
6. Sleep in a dark room or wear eye covers
7. Set your bedroom at a cooler comfortable temperature
8. Exercise in the morning or early afternoon
9. Take a soothing hot bath at night
10. Listen to soft music or a guided sleep meditation to help wind down
11. Practice relaxing breathing techniques to calm down your nervous system instantly
Sound machines are awesome tools to help you fall asleep!
12. Use a fan, sleep app, or sound machine for white noise
13. Relax with a good book before bed
14. Try Yoga or Tai Chi or stretching at night to de-stress
15. Write down a list of things you want to get done the next day. Get it out of your brain!
Research
There are many studies out there proving the necessity of a good night’s slumber. Here are a couple of research studies about the science of sleep.
Enhancing your overall well-being and embracing a healthy lifestyle can significantly improve your sleep patterns. Making simple healthy changes influences sleep quality and our body’s ability to rejuvenate.
Be patient with yourself as you implement these changes. It may take a few weeks before you notice improvements. Remember not to give up too soon; your body needs time to adapt. As the season invites us to cozy up, it’s an excellent opportunity to focus on refining your bedtime routine. Here’s to discovering more natural remedies for addressing sleep concerns!
Check out my Shop page for products I recommended to help with sticking to a consistent self-care routine at home!
xoxo
Jill Ciampi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach. She has a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.
The moment when you find that one product or service that gives you pain relief is a wonderful feeling. We all experience pain in our lives, some more than others. There are so many opinions out there about what the most effective pain relief is. It can get confusing. Everyone deals with pain differently and so what works for one may not work for another.
Living with chronic pain and Fibromyalgia makes finding the best pain relief a top concern. The effects of repetitive movements from being a Massage Therapist over the last 2 decades have been a struggle and my cross to bear in life. Over the years, I have tried an assortment of pain relief therapies, lotions, meds, natural supplements, and so on. So much money has been spent on finding the best options. Therefore, I decided to share what has worked for me in hopes that maybe you will also find some relief.
I continue to look for more ways to relieve pain. In the future, I will be sure to share them with you! Stay tuned for reviews of products, supplements, and other methods to help with pain relief.
This post may contain affiliate links and I may earn compensation when you click on the links at no additional cost to you.All opinions are my own.
My Favorite Pain Relief Strategies
Massage Therapy
I have been receiving massage therapy for over 20 years and I wish I discovered it sooner! It has been a lifesaver for me. It continues to help reduce aches and pains and boost my mental health. As a Licensed Massage Therapist, I recommend someone in pain go every 1 to 2 weeks if possible to a qualified practitioner. This is my go-to for pain relief and stress management.
To find a qualified Licensed Massage Therapist in your area visit the American Massage Therapy Association- AMTA website. Search for a therapist with experience in Orthopedic, Myofascial Therapy, Craniosacral, Neuromuscular, or Trigger Point therapy. Be aware of the “Deep Tissue” massage. Some therapists may not have the skills or experience to work with people in pain. Always speak up and ask questions if you are feeling any pain before, during, or after a massage.
I also recommend using a massage therapy gun for at-home use – in between your massage sessions for consistent care. Click the below image to see the one I use at home practically every day! The round ball attachment is my favorite especially when I am in pain because it is a little less intense than the others.
Chiropractic Care
Seeing an experienced Chiropractor is high on my list of pain-relieving strategies. It’s been about 20 years as well that I have benefited from chiropractic care. They specialize in working with the nervous system by adjusting the spine and joints. Therefore, the communication system in your body is not interrupted. Think about a garden hose being squeezed. The water will not be able to flow through the hose correctly. It’s the same with your nervous system. Your body will not function correctly if there is a misalignment in your spine or joints.
Typically at the beginning of treatment, you may have to go a little more to get your body into alignment. I find what works for me is going 2 or 3 times per month to stay in top shape. Ask your doctor or friends for a good referral or simply use Google to find one in your area. Before making an appointment with a new doctor, I always research their background and try to find testimonials first for the best fit.
Daily Movement: Stretching & Foam Rolling
I know some days you may not feel up to doing anything. With Fibromyalgia sometimes there is no extra energy to do simple tasks. However, it is this daily movement that will give you back some of that energy.
Flexibility is extremely important as we start to age especially if we experience pain. There are many benefits of stretching and movement to keep our bodies flexible and functioning at their best. Keep moving daily to reduce pain and stiffness in your joints. And if you are not able to exercise simply take a gentle walk.
Foam Rolling is a great way to work on those restricted muscles and is another form of myofascial release. If you are new to foam rolling click here to watch a professional video about the basics. Start slow and take your time!
Best to consult a doctor first if you have any injuries that may be affected and contraindicated by any of these movements. I avoid a lot of discomfort from just a few minutes per day of foam rolling.
Check out this awesome foam rolling set!
Daily Guided Meditation & Mindfulness
Getting quiet gives your nervous system the break to renew your energy and reset. Part of managing stress and pain is to allow your body to relax and hopefully get a little reprieve. I have a hard time sitting still and meditating on my own does not work for me. Therefore, I listen to guided meditations and short bedtime stories that do the trick.
Another way to calm down is to listen to your favorite sounds like ocean waves. It is a simple and natural way to unwind and also helps with falling asleep.
Mindfulness meditation is a useful technique to help cope with pain and is scientifically proven to change brain waves for a positive outcome.
My go-to apps are Calm and Breethe. Working on changing your mindset goes a long way in coping with pain. Try them out and let me know how guided meditation works for you!
The Ultimate Anti-Inflammatory Remedy: 24/7 Relief & Recovery Cream
Over the years, I have spent so much time and money trying to discover the best topical cream to use for my aches and pains. As both a patient and a Massage Therapist, I have used a variety of different lotions and creams with some relief.
I am happy to share that I have found the BEST and most powerful pain relief cream available.
Developed by chiropractors, 24/7 Relief & Recovery is made with all-natural ingredients and delivers quick relief for pain and inflammation.
This product is so amazing. I brought it into my practice for my clients and they love it too! Click here for more info on this exclusive topical analgesic for muscle and joint pain, arthritis, sprains plus a lot more. It is only sold through healthcare practitioners.
My favorite pain relief cream of all time!
Bonus Strategy!
Hot & Cold Therapy Packs
Using a heat or cold pack consistently is extremely helpful to recover from pain. Ice is usually recommended in the first 48 hours of an injury and can also be helpful for chronic pain. Heat packs are great when feeling stiff and having a limited range of motion. I usually recommend both when experiencing a chronic pattern of pain.
I love these packs because they are good for hot and cold therapy. Click the image to see my favorite packs.
Hope for Pain Relief
That wraps up what I find to be helpful personally for pain relief. As always, consult your doctor before you try any new regimens because everyone has different needs and levels of pain.
Having chronic pain can make life extremely difficult but have HOPE! There are ways to cope with it and make life, not such a struggle. The trick is to keep going and not give up and surround yourself with people who get you and understand.
Allow yourself to accept help and most importantly share your struggles with a loved one or medical professional. There is plenty of help out there. Be brave and move forward to live your best life. You can do this!
Hope is important because it can make the present moment less difficult to bear. If we believe that tomorrow will be better, we can bear a hardship today.
-Thich Nhat Hanh-
For more recommendations on self-care products for home care, visit my Shop page!
xoxo
Jill Ciampi is a Lifestyle Blogger, Licensed Massage Therapist, and Certified Wellness Coach with a passion for helping others manage Stress, Chronic Pain, and Anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.
This post may contain affiliate links, which means I’ll receive a commission if you purchase through my links, at no extra cost to you. All opinions are my own.
Memorable Mental Health Gifts
When you think about the upcoming Holiday season how does it make you feel? Happy? Overwhelmed? Grateful? I always feel a combination of all the above! My favorite holiday is Christmas so I do enjoy finding gifts for my loved ones but I don’t always like the process of shopping. It stresses me out going to the mall or stores around the holidays. Sometimes this takes the joy out of gift-giving. So why not make it as easy as possible!
Here are some easy and thoughtful gifts to give your friends and family that will help them with their mental health too!
1. Meaningful Mental Health Gifts
CrateJoy Subscription Box– The perfect self-care gift for yourself or a loved one! Receiving a subscription box once per month is a special treat and makes you feel fabulous. Who wouldn’t want some extra self-care treats every month. A Self-Care Gift for all ages is available. Click here for the latest deals!
Click each box below to discover the thousands of cool options for everyone on your list.
MasterClass has hundreds of interesting classes given by experts in their field. Check out these self-care courses or choose from a variety of other classes including music, cooking, acting, photography, and many more! Any of these are sure to boost your spirits and improve mental health.
3. Relaxing Gifts to Promote a Healthy Lifestyle
Homedicsis one of the top wellness companies offering a variety of products for sleep care, massage, spa, air quality, and lots of other useful healthcare merchandise. Browse through hundreds of gifts that focus on living a healthy lifestyle.
4. Gift of Meditation
Meditation is well known as a reliable source of stress management. There are many apps out there to help calm the mind and body but I found Synctuition to be one of my favorites. This app uses binaural beats to enhance sounds that provide lasting mental health benefits. I have thoroughly enjoyed listening to these sound journeys which are extremely calming and help me sleep. This app is best listened to with headphones. Check it out!
Reading can transport you to another time and place. Books have the ability to help you escape and reading is a healthy way to reduce stress and get your mind off any problems you face. I love unwinding at the end of the day with a good book. See the amazing options this local online bookshop has to offer!
6. Powerful Pain Relief to Promote Healing
Suffering from chronic pain can really weigh heavily on your emotions and affect your mental health in a negative way. Here’s one natural way to conquer those aches and pains. I personally use this amazing topical cream and my massage therapy clients love it as well!
For people outside of Connecticut, check out SpaWish and choose from all sorts of self-care treatments including massage therapy, facials, manicures, and pedicures. I will take this gift over most anything else. Yes, please!
8. Coaching Program for Mental Health
My Stress Solution Programoffers 6 weeks of private Wellness Coaching to help cope with stress and build a self-care plan to become the best version of yourself. Much needed for all in our society today. Sometimes you just need a little extra help in life by hiring a coach. I am here for you and your loved ones!
9. A Simple Mindset Gift
The Positive Mindset Workbook is a handy guide that gives practical tips on how to improve mindset in 10 Simple Steps. This easy-to-use workbook includes action steps and a discovery journal and helps the most critical person stay on track with positive thinking.
10. Free 5 Day Self-Care Crash Course
My latest online course covers the basics of self-care and how to incorporate it easily into your life. Great for anyone who feels overwhelmed and is in need of a reset. There are modules on stress management, habits, sleep, organization, and mindset. Click here to sign up!
Mental Health Gift Wrap Up
Keep it simple this year and choose a memorable gift of self-care for your loved ones. They deserve it and will be grateful that you thought of their mental health. If you are like me, you enjoy giving a gift that will make a difference in someone’s life. Gifts of self-care are always a favorite because many people don’t take the time to do it for themselves. Happy shopping!
xoxo
Jill DeMasi is a Lifestyle Blogger, Licensed Massage Therapist, and a Certified Wellness Coach with a passion for helping others manage stress, chronic pain, and anxiety. Learn more about her journey and wellness practice that offers natural solutions to stress at www.AtTheHeartofWellness.com.
