Lifestyle Blog Archives - Page 7 of 16

Essential Oils Guide for Stress Relief

On March 2, 2020

In Anxiety & Depression, Chronic Pain, Emotional Health, Environmental Health, Lifestyle Blog, Physical Health, Stress Management

Have you heard about the health benefits of essential oils?

There are so many natural ways to lower stress levels and deal with anxiety. Many of my posts are related to self-care and how to overcome stress and anxiety. One of the first posts I wrote was about Five Ways to Fight Anxiety & Depression. There is a light at the end of the tunnel!

I am always looking for new tools to add to my self-care practices. For instance, there is so much information about using essential oils for health reasons. I reached out to a fellow Blogger, Noelle Collins, to chat about her knowledge and experience with essential oils.

Noelle has been using essential oils for about 5 years and explains how they have helped her and her family improve their health and combat anxiety. In addition, she is a Nurse who was introduced to essential oils by a friend and has been hooked ever since.

History of Essential Oils

Essential Oils have been in use for thousands of years. They are a hydrophobic liquid containing chemical compounds derived from specific plants. Evidence of essential oil use can be found in recipes recorded on the walls in Egyptian hieroglyphics and also in ancient Chinese manuscripts. Well-preserved oils were even found in King Tut’s tomb!

– Reference Guide for Essential Oils by Connie and Alan Higley

Benefits of Essential Oils

Antioxidants are powerful nutrients that are known to strengthen the immune system, slow down aging, and prevent diseases.
Aromatic and have the ability to purify the air when diffused.
Promote emotional, physical, and spiritual healing.
They are small in molecular size, so they can quickly penetrate the skin.

Negative Effects of Essential Oils

Be mindful if you are ingesting essential oils because they may affect people who have sensitive stomachs.
Be careful when applying directly to skin and test in a small area first. Use a carrier oil like coconut or olive oil when applying to the skin just in case of sensitivity.
Some may experience detox symptoms from using certain oils.
Be aware of using cheap brands that are not high quality and not made from trusted sources.
Never ingest any essential oil, unless it’s marked on the bottle that it’s safe to do so.

What Essential Oils May Help

Stress Management
Digestive issues
Mental Clarity & Focus
Muscular Tension
Sinus issues
Sleep

How to Use Essential Oils

Topically- apply at the bottom of your feet, inside your wrists, neck, stomach, or sternum. Always dilute, especially for children (1-3 drops of essential oil to 1 Tbsp carrier oil, such as coconut or sesame). Mix in with your favorite lotion. Placing a few drops in the bath helps to unwind and gives it a nice aroma.

Aromatically– using a diffuser or just by inhaling and taking a deep breath in.

Internally – Make sure it says GRAS (Generally Regarded As Safe). Never use an oil internally that does not have this designation.

* Noelle’s Tip- Put a few drops of essential oil on a cotton ball or wooden clothespin for a quick refreshing scent in your car

For more tips on the use of Essential Oils from a trusted company click here.

Recommendations

Know the source and research where the oils come from.
Educate yourself and learn the different ways that oils can and should be used.
Make sure your pets can leave the room if needed when diffusing.

The cost varies greatly depending on the specific oil and brand. Generally speaking, the brands you will find at most health-food or general merchandise stores are not pure and contain fillers that will not be as effective and the worst case can make you sick by introducing additional concentrated toxins to your system.

Noelle’s family prefers to use the Young Living brand as they are more transparent about their sources and processes. This brand maintains complete control over the production process to ensure the purity and quality of their products. Young Living uses the Seed to Seal process, and therefore they know where their plants come from and how they are raised and are not exposed to pesticides.

5 Picks for Anxiety

1. Lavender

2. Peace and Calming Blend of Ylang Ylang, Orange, Tangerine, Patchouli, and Blue Tansy

3. Stress Away Blend of Lime, Lavender, and vanilla extract.

4. Orange

5. Cedarwood

Research Links

Click here to see a study on lavender and effects on sleep

Which essential oils can relieve anxiety?

Efficacy and safety of lavender essential oil (Silexan) capsules among patients suffering from anxiety disorders

Visit Noelle Collins at Living and Loving our Best Life (https://livingandlovingourbestlife.com/) and on Facebook https://www.facebook.com/livingandlovingourbestlife/. Her email is ourbestlifenc@gmail.com and her Young Living link is http://bit.ly/NoelleYoungLiving. Check out her Blog post about Essential Oils here!

Make sure you know the source of the oils you use. Call the company and ask questions.

What steps do they take to maintain quality control?

Do they participate in third party independent testing to ensure their quality?

Essential oils are not FDA regulated but neither is any other natural supplement on the market so just do your due diligence when researching before using anything.

As always, check with your medical doctor before adding anything to your self-care plan especially if you suffer from mental health or other physical conditions. Tell me about your experiences using essential oils!

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.

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The Massage & Bodywork Bucket List

By Jill Ciampi

On February 12, 2020

In Anxiety & Depression, Chronic Pain, Emotional Health, Environmental Health, Lifestyle Blog, Physical Health, Spiritual Health, Stress Management

What has been your experience with receiving massages and bodywork? Do you know there are several different types? I never knew the amazing benefits of massage therapy until I actually received it for myself and back then still didn’t know much about the industry. I always assumed that massages were just offered at a spa for relaxation and a special luxury treat when you had some extra money. Well, I was wrong! It wasn’t really my fault. I was never educated about the benefits of bodywork and how many different types of care out there.

Indications of Massage Therapy

There are endless reasons one would go for a massage. Besides just having some quiet time to yourself to unwind and control stress, below is a list of some good reasons to schedule regular massages. Click here to see a more detailed list. I recommend going once per month for wellness visits and more often if you have any chronic pain or injuries.

Chronic Neck, Shoulder and Back Pain
Migraines, Tension, and Sinus Headaches
Central Nervous System Disorders
Orthopedic Problems
Chronic Fatigue
Anxiety and Depression
Stress and Tension-Related Problems
Fibromyalgia
Temporomandibular Joint Syndrome
Post-Traumatic Stress Disorder

4 Types of Massages to Consider

Swedish Massage utilizes gentle pressure to ease muscle tension, increase circulation and relieve stress on the nervous system. The benefits of this type of bodywork include relief from aches and pains, decreased stress levels, enhanced mental clarity, and greater flexibility. Classic smooth, gliding techniques are used to induce a state of complete relaxation. Choose a Swedish massage if you need to calm down and like a soft and relaxing touch.

Sports Massage is a type of massage designed for highly active people. It enhances athletic performance by helping to prevent injury, reduce pain and swelling in the body, increase flexibility, and dramatically improve recovery rates. Choose a Sports Massage if you are very active in the gym or with a sport, need relief from sore muscles and want to feel more flexible.

Orthopedic Massage is a style of massage therapy focused on treating painful conditions that affect the soft tissues of the body. It involves releasing tense muscles, helping to stretch and lengthen tight muscles and tendons, and decompress rigid joints. Choose an Orthopedic Massage if you suffer from a chronic or acute musculoskeletal condition and need pain relief.

Deep Tissue Massage is a form of bodywork that aims to relieve tension in the deeper layers of tissue in the body. It is a highly effective method for releasing chronic stress areas due to misalignment, repetitive motions, and past lingering injuries. Deep tissue massage works by physically breaking down adhesions to relieve pain and restore normal movement. Choose a Deep Tissue Massage if you have chronically tense areas such as stiff necks, low back tightness, sore shoulders and if you can handle a firmer touch.

2 Must Try Types of Bodywork

Myofascial Therapy is a form of soft tissue therapy intended to eliminate pain, increase range of motion, and rebalance the entire body. This highly specialized stretching technique provides sustained pressure into connective tissue restrictions to eliminate pain and restore motion. Fascia is elastic connective tissue very densely woven, covering and interpenetrating every muscle, bone, nerve, artery and vein, as well as, all of our internal organs including the heart, lungs, liver, brain and spinal cord.

CranioSacral Therapy is a gentle, hands-on method of evaluating and enhancing the functioning of a physiological body system called the craniosacral system- comprised of the membranes and cerebrospinal fluid that surround and protect the brain and spinal cord. By complementing the body’s natural healing processes, CST is increasingly used as a preventive health measure for its ability to bolster resistance to disease and is effective for a wide range of medical problems.

Add To Your Bucket List

There are so many other types of massage and bodywork to explore!

Hot Stone, Aromatherapy, Reiki, Reflexology, Trigger Point, Prenatal, Acupressure, Lomi Lomi, Neuromuscular, Chair Massage, Thai, Shiatsu, and several more!

Massage Therapy for Self Care

Adding massage therapy and bodywork to your wellness plan will help you cope with the stresses of life as well as help your body stay active, improve mobility, relieve acute and chronic pain and reduce stress on the body. At one time or another, we all feel muscular tension and stiffness in our muscles and joints. This type of bodywork will help to restore normal movement, prevent injuries and give you a sense of balance in your mind and body. I wish that I discovered massage sooner in my life because it has been a lifesaver for me to deal with Anxiety and several injuries I have had in the past. Most of all I need it every 3 to 4 weeks for pain reduction, mobility and anxiety relief.

Don’t let yourself think it is just for a special occasion or to treat yourself once per year. There is plenty of scientific evidence to prove massage works extremely well for pain and stress management so think about adding it to your wellness plan. It is worth saving up for so value yourself and your health! You would be surprised if you cut out other non-essential expenses you can afford the things you value most.

When you set your health goals, be sure to make your regular massage sessions part of your plan. This is a form of health maintenance that can pay you big benefits in the way you feel and can contribute to improved body function in the future.

Find the Best Therapists

If you need any help finding a qualified practitioner, I suggest looking at the American Massage Therapy Association website to find someone in your area. Just as a gentle reminder…please don’t call us masseuses because it has a negative connotation and that term is associated with massage parlors that are less than desirable. We like to be called Massage Therapists because the majority of us are well educated and licensed (in most states) and we take our profession very seriously. For more information on the benefits of massage therapy and research click here. Tell me about your experience and what your favorite type of massage is!

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.

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Hypnosis as a Self Care Tool

By Jill Ciampi

On January 27, 2020

In Anxiety & Depression, Chronic Pain, Emotional Health, Environmental Health, Lifestyle Blog, Physical Health, Spiritual Health, Stress Management

Have you ever considered Hypnosis as a self-care tool?

Honestly, I didn’t know much about it until I talked to a licensed professional. After learning more, it is definitely a powerful and essential tool to treat a host of emotional and physical issues.

Today I visited my friend, Ray Guidone, who has practiced Hypnosis for about a year now. He works in his private practice, The Hypnosis Center of Rocky Hill which is located at a local chiropractic office, Chudy Chiropractic Center. Ray is a qualified professional with a license from the National Guild of Hypnotists.

As soon as I walked into the office, I felt comfortable and at ease. The room was cozy and had large leather recliner chairs and beautiful décor. Hypnosis has benefits for people suffering from anxiety and pain.

What is Hypnosis?

The Mayo Clinic defines hypnosis or hypnotherapy as a trance-like state in which you have heightened focus and concentration. The therapist uses verbal repetition and mental images. It’s important to know that although you’re more open to suggestion during hypnosis, you don’t lose control over your behavior.

Think of it as daydreaming. For instance, scrolling through Facebook, losing track of where you are going when driving, watching a movie or TV, or even when reading a book. Hypnosis is traced to prehistoric times. However, it was officially labeled in the late 1800s. Moreover, the goal of Hypnosis is to communicate with the subconscious to change the way you react and feel towards events that trigger anger, anxiety, sadness, etc.

Benefits of Hypnosis

Remove fears and phobias

Transform negative thought patterns and release insecurities

Find your true authentic self

Identify and recover from past traumas

Change your response to emotional triggers and pain

Help with changing old habits and motivates to sustain changes

Reach goals that have been difficult to achieve

Helpful stress management and pain reduction tool

Risks Associated with Hypnosis

Receiving hypnosis does not carry any risks at all except for someone with severe mental illness. However, people with any mental conditions like schizophrenia or personality disorders should not seek this type of therapy. Some people may experience different emotions afterward but they should be positive as long as the Hypnotist clears you before ending the session. As with anything, always consult with your doctor before moving forward with any type of treatment. Above all, it is completely safe. Make sure to see a licensed practitioner.

What Hypnosis Helps

Anxiety

Anger issues

Self-esteem

Stress

Pain Management

Confidence

School & Sports Performance

Relationships

Weight Loss

Smoking Cessation

What To Expect During a Session

When you arrive for your appointment, the first step is to complete a medical intake form and then review it with Ray. You will discuss any medical conditions and the reasons for your visit. The first session is about 2 hours and the follow-up visits are around 90 minutes. Sessions can be conducted in person or by video.

In the office setting, you will sit in a comfortable leather chair that reclines for your comfort and Ray will sit across from you. First, he guides you into reaching a focused state of concentration and uncover any issues you are experiencing that need addressing. You are always in control of yourself and it a completely safe environment.

Cost & Length of Sessions

The first session costs $250 for a 2-hour visit and each follow-up session is $200 each for a 90-minute visit. Packages are available for 6 sessions at the cost of $1,000 which saves a bit of money upfront.

The Hypnosis Center of Rocky Hill

Ray Guidone can be reached at (203) 213-6085 or at hypnosiscenterRH@gmail.com, on Facebook at The Hypnosis Center of Rocky Hill and Instagram @intutivewellness_. Please reach out to him if you have any questions about Hypnosis and to discuss if you are a good candidate for this program.

Self Hypnosis

Here is an easy self-hypnosis recommendation from Ray. First, he suggests saying this statement out loud 10 times right before going to sleep every night. Simply fill in the blank on what you need to work on most. I added some examples below. It is very similar to saying affirmations!

Every day in every way I am (positive, healthy, strong, confident, grateful, happy, loved, successful, worthy, enough, secure, safe, capable, calm, relaxed, abundant)

Since I am a self-care advocate, I would recommend adding Hypnosis to your wellness plan. Therefore, I plan on doing it for myself to help with Anxiety and emotional eating patterns.

Have you ever been hypnotized? Please share your comments below!

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.

Subscribe to my Lifestyle Blog!

My Goals for 2020

By Jill Ciampi

On January 17, 2020

In Anxiety & Depression, Chronic Pain, Emotional Health, Lifestyle Blog, Nutritional Health, Physical Health, Stress Management

In my last post, I talked about setting goals and intentions for the new year. This is always a challenge to even find the time to do and is a hard project for me to face. I thought about what I wanted most from 2020. What would my updated business goals and my personal goals look like this year? When I sat down to write out some intentions, my personal goals were taking over my thoughts.

Writing down goals is the first step and taking action comes next but many don’t know where to start. Taking action is another obstacle to overcome. I suggest starting with one goal and make small changes over time. Each small habit will build on another. After a while, you will feel more confident and ready to tackle other goals.

My First Challenge of This Year

Because I always strive to be real and transparent with my readers, I would like to share some of my struggles in this Blog. Again, I always believe that everything you experience sets you up to learn and grow and then eventually share with others. So, here is my truth… I have gained a lot of weight in the past several years and have honestly felt horrible about myself. I feel like this extra weight is holding me back from being the best I can be as a Massage Therapist, Coach, partner, and “bonus” mom. There, I said it. Time to make some changes so I am putting this out there to be accountable because I believe that is the first step. Plus, it’s always good to share your goals with someone!

Right now, I am so overwhelmed by the fact that I have about 50 pounds to lose. Yes, I will admit it, I am overweight and unhealthy wellness coach. You can have all the knowledge in the world but that alone is not enough to produce long-lasting changes. It’s been haunting me for years and I finally think it’s time to get serious. The past couple of years has been challenging, being a caregiver at home and work has led to burn out and not taking care of myself. I feel old, out of shape and unhealthy and it is not helping my health issues at all. When I look in the mirror I don’t recognize myself..at all.

Ready For a Change

So this is it. I am admitting this to all of you. I am ready for a change. A serious change. It’s time to get that jazzy Jill back before I go off the deep end. Yes, my nickname from college was Jazzy! It’s time to become the best version of myself and move forward with my business goals as well. I feel like I am being held back and I am the only one who can spark the change.

For motivation, I answered my own discovery coaching questions and share the answers with you so you can join me on my journey. I have the knowledge and the support around me so it is time to dive in and JUST DO IT. It’s scary and embarrassing but I need to do this for myself and then hope it makes a positive impact on those around me especially my loved ones. I am an introvert and I tend to be more of a private person so this is not easy for me to share. Here it goes…

My Discovery Answers

If you could wave a magic wand, and really get what you want in the next 6 or 12 months, what would that look like? To lose 50 pounds, feel healthier, lean, and comfortable in my body and my clothes. I want to decrease my body fat, get stronger, and have more energy by adopting an anti-inflammatory meal plan and exercise program I can stick to that is not too restrictive or overwhelming.

When you reach this goal, what will having that do for you? Losing this weight will help lower my anxiety, improve Fibromyalgia symptoms, increase my energy, and make me happier so I can be a more positive example for my family and others.

What’s stopping you or slowing you down from having the desired outcome right now? Fibromyalgia symptoms, emotional eating patterns, gut issues, food addiction, self-doubt, fear.

How has that impacted your daily life? Being overweight has affected my confidence personally and professionally. I move more slowly, am less flexible, weak and it’s hard to work out. I feel really uncomfortable in my clothes and most of them don’t fit right now.

How does it make you feel? Does it make you feel better or worse? It makes me feel much older than I am. I feel ashamed, angry and frustrated.

What’s the Plan

For so long I thought I could do it on my own. After all of my training and education, I should know how to get into shape and make my own nutrition plan, right? Well, it is really hard without support so I decided I need to get some help from other professionals. I already belong to a gym but I needed some extra direction so I signed up with a personal trainer close to my house who is helping me with mindest, workouts, and nutrition.

Fitness & Nutrition Goals

My first goal is to focus on getting back to exercising 5 days per week and then slowly make changes in my diet. One thing at a time. I tend to get so overwhelmed if I do too much at once so I am taking baby steps. Workouts first, then more focus on nutrition in a few weeks. I am starting to follow a balanced meal plan and trying to plan meals out as much as I can for now. Just knowing I need to be accountable to someone is a huge step forward for me.

My trainer had a great idea to buy a calendar and mark a check every day I do some kind of physical activity. This will help me see how much I am doing and hopefully start to build up the habit. After all, who doesn’t love checking things off to show they are completed!

My goal is to work out with my trainer once per week and then 4 other days either at the gym or at home. I love watching YouTube videos so I do that at home when time permits. Some of my favorites are Jessica Smith, Leslie Sansone, PopSugar and Fitness Blender. I like a good mix of walking, strength, yoga and interval training workouts.

What goals are you working on for this new year? Please share them with me and let me know how you are managing your goals. Until next time…stay healthy and positive and say a quick little prayer for me as well.

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.

Subscribe to my Lifestyle Blog!

Realistic Ways to Set Goals With Discovery Questions

By Jill Ciampi

On December 30, 2019

In Anxiety & Depression, Chronic Pain, Emotional Health, Environmental Health, Getting Organized, Lifestyle Blog, Nutritional Health, Physical Health, Spiritual Health, Stress Management

Do you write out your goals? This is the time of year that you may start to think about goals for next year and changes you want to make for your health, career, family, etc. Honestly, I really don’t enjoy setting goals but it is a necessary evil especially for business owners. Setting intentions or goals are extremely helpful when tracking progress for yourself and in business. Looking back at old journal entries are so amusing because it is interesting to see how much things have changed in my life.

Setting goals are a good exercise to help uncover any chronic patterns or bad habits that you still struggle with. It can be a very positive or negative experience depending on how extreme you get. I was always taught to set small and realistic goals so you don’t get too overwhelmed or disappointed if they don’t come to fruition. There are some helpful questions that I use with coaching clients to help discover what they need to work on. This may help you in figuring out some goals to work on for next year.

Discovery Questions to Reflect On

If you could wave a magic wand, and really get what you want in the next 6 or 12 months, what would that look like?

When you reach this goal, what will having that do for you? Think about how this will positively affect your life and why it is important to you.

What’s stopping you or slowing you down from having the desired outcome right now? Think about any roadblocks that you struggle with.

How has that impacted your daily life (work, relationships, finances)?

How does it make you feel? Does it make you feel better or worse?

What is your stress level on a scale of 1-10? How does it manifest in your body?

What do you do to pamper yourself and unwind? How often?

Is there anything that you’d like to be doing for yourself that you’re not?

Setting Goals By Category

Goal setting may be easier to organize by category. Pick one and just start writing!

1. Health & Fitness

2. Career

3. Relationships

4. Social Life

5. Personal Development

6. Spiritual

7. Financial

8. Giving

Committ to a Plan

Think about how committed you are to make changes.

What would happen sooner or later if you don’t make these changes?

What do you think the cost would be if nothing changes?

Think about healthcare costs, time, money, and how these issues would affect your family as well. No need to overwhelm yourself! I suggest reflecting on 1 category at a time.

Simply write down in a journal what you want to happen and then add a short term time limit like 3 months. You can even come up with a shorter or longer time frame. That’s up to you. I suggest reading your goals on a daily basis to remind yourself of what you want to accomplish. Visualize the outcome and start making changes.

Take some quiet time and write down some goals you may want to accomplish this upcoming year. I am going to work on exercising more consistently and try to get to the gym 4 times per week. Please share one goal you would like to work on. Sometimes, you just need a little help and someone in your corner to help you overcome those obstacles that are holding you back from enjoying life and being the best version of yourself.

If you would like some help, set up a complimentary Discovery Call with me today!

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.