Spiritual Health Archives - Page 4 of 8

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

During really stressful times, our brains sometimes cannot recall what is best to do for ourselves or our families. Being overwhelmed is a symptom of not having the ability to manage stress. Hey- I have been there thousands of times! Some of us with anxiety are just naturally more prone to feeling overwhelmed easily. It’s ok. There is nothing wrong with you for feeling that.

We are living in a world right now that is extremely stressful and uncertain at times. Did you know that anxiety is caused by worry and fear of the future and affects how we feel about our security and safety? Whether you are anxious or not, here are some ways to get your mind off the worries and fears of whatever is going on in your world.

25 Ways to Survive Stressful Times

Stay on track with your routine for yourself and your kids.

Move every day. Take a walk, run, or watch an exercise video online. Some of my favorites are Jessica Smith, Leslie Sansone, PopSugar, and Fitness Blender. I like a good mix of walking, strength, and interval training workouts.

Pray or meditate and read something positive daily. I like the apps Calm and Breethe and I just recently found a Christian app called Abide.

Take a break from electronics. Too much screen time can cause more anxiety. Stop watching the stressful news all day!

Watch a funny show or video. Youtube has a ton of them! Seinfeld and Friends reruns make me happy!

Schedule in some alone time even if it’s only 15 minutes. Find somewhere in the house, even the bathroom, to be alone!

Go outside, explore nature, and get some fresh air. Soak up the sunshine for some extra Vitamin D.

Start a bucket list of places you want to eventually travel to and then go on Pinterest and pin them for future review.

Update your personal and professional goals. It will help you remember your purpose and stay organized.

Get your kids involved in self-care routines like creative play and healthy movement. For example, do a guided meditation with them.

Ten More to Go!

Clean your house one room at a time! Organizing and cleaning are my 2 top ways to fight anxiety.

Get rid of unnecessary clutter and old clothes you don’t wear anymore and donate to a charity.

Play with your pets. We have a dog and he brings so much joy and stress relief to me daily! They need love and exercise too!

Organize your closets. Put your winter clothes away and get out some spring clothes.

Movie night. Netflix and Amazon Prime have great choices for all ages.

Play board games or cards. My new favorites in our house are 20 Questions and Blank Slate.

Do some yard work. Gardening or an outdoor project at your house will keep you busy and outside in the fresh air!

Watch virtual tours online like Virtual Traveler, or visit museums all over the world. My favorite is watching the aquarium webcams!

Sing karaoke! The Echo Show has the option to display the lyrics. I can’t believe how many words to songs I get wrong!

Last But Not Least

Read the latest novel. Check out Amazon’s list of best sellers. I like reading on my Kindle usually but still enjoy actually picking up a real book

Expand your knowledge and take online classes. Udemy has some great options! There are some great apps too for learning a new language like Babbel.

Set up a virtual hangout for friends or family with Zoom or Google Hangouts, or House Party from the comfort of your home! I also like the app, Marco Polo, which allows you to send quick videos to your contacts individually or a group.

Meal preparation. Now that we have more time at home, I am trying to plan and cook more especially to avoid last-minute bad choices! For new recipe ideas, scroll through Pinterest, and watch cooking videos on Tasty or YouTube.

Talk to a professional like a therapist or coach who can offer some extra help on how to manage stress better. Most of them offer telephone or online chats.

Have a Plan

The best way to overcome those stressful days is to acknowledge what you are feeling and then have a self-care plan in place to refer to when needed. You know the quote “have a plan or plan to fail.” I find that having a printed out list works for me and then I can choose what I feel up to doing at that specific time.

Above all, please take care of yourself first so you can be there for your family. I chose to have faith that eventually things will get better. Stay healthy and positive. My prayers and thoughts are with you. Please share what stress management tools work for you!

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!

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.

Subscribe to my Lifestyle Blog!

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!

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.

Subscribe to my Lifestyle Blog!

7 Strategies to Survive the Holidays

By Jill Ciampi

On December 12, 2019

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

The Holiday season is here and I already notice a rise in anxiety levels with myself and others around me. I absolutely love Christmas and the joy and happiness that comes along with it. It is, however, difficult sometimes to stay present and joyful when you experience anxiety in any form. There are ways to enjoy the holidays without having too much anxiety.

Survival Strategies for the Holidays

Get Enough Sleep.

The amount of sleep you get affects your health and your weight. Research shows lack of sleep stimulates appetite and cravings for high fat, high carbohydrate foods (WebMD). When we’re tired we tend to make fewer healthy choices, and we reach for the quick-fix energy boost we need, often in the form of sugar-filled options and processed snacks. Furthermore, we also tend to skip the workout we had planned for the day when we’re tired.

Sleep can also affect your immune function, the aging process, memory, learning, and metabolism. Set a goal of what time you need to be in bed each night to get the 7-9 hours you need. Try it this week and see if you notice a difference in your energy levels and your eating habits.

Check out 15 Ways to Promote a Refreshing Night of Sleep.

Cook More Meals at Home.

This time of year you get invited to parties and events a lot more. When possible, try to cook as much as you can at home so you have a better chance of maintaining your weight and not gaining. Not only do you tend to eat healthier, but you can also save time, money, and calories. It’s easier to eat healthy when you’re the one selecting the ingredients and preparing the meals.

What one action step can you take this week to prepare more meals at home?

Practice Self Care to Reduce Stress.

Let’s face it, this time of year is stressful for many reasons. High-stress levels are not only harmful to your health, but it’s also harmful to your waistline as well. When you are constantly under stress, hormone levels, like cortisol and insulin are elevated. The elevation of these 2 hormones can sabotage your weight loss efforts and actually cause weight gain. We aren’t meant to be under constant stress and it takes its toll. If you are doing everything right as far as diet and exercise but you’re under stress every day, you’re not going to see or feel the results you want.

What are some ways you can reduce your stress levels?

Eat More Whole Foods.

Real food is unprocessed or minimally processed. If you’re not sure, ask yourself if the food is something you would find in nature. Real food comes packaged with vitamins, minerals, antioxidants, and other nutrients our bodies need to thrive. These are the types of foods that give us energy instead of leaving us feeling hungry again a short time later.

What whole foods can you add to your diet this week? Some examples include Vegetables, Fruit, Nuts, Seeds, Legumes, Animal protein, and Seafood. Check out my post 6 Healthy Eating Tips.

Get in the Holiday Spirit!

Watch Holiday movies and TV Shows and listen to Christmas tunes. This always lifts my spirits and helps me to not stay in an anxious mood. Some of my favorites are Frosty, Rudolph, Elf, A Christmas Carol and It’s a Wonderful Life. Doing these things always makes me feel like a kid again too and that makes me happy!

Socialize. Plan to see your friends and family.

As an introvert, there are times I need to just be left alone but I also love being with family and friends too. If you need alone time schedule it. If you want to boost your mood, there’s nothing like being around supportive and loving people and engaging in a fun activity. Or even better visit someone who is lonely like the elderly or help out at a homeless shelter.

Shop Online.

If you really dislike going out to the stores like me, get your shopping done online. It’s quick and easy and saves you from dealing with the crazy crowds and bad mood that follows. Click here for my self-care gift guide. Treat yourself to something nice too. There’s nothing wrong with allowing yourself some gifts this time of year!

Helping Others Through the Holidays

Stay positive and remember to count your blessings and be grateful. There are so many people out there who suffer alone through the holidays. As always, helping someone in need is a quick way to get out of your own funk.

The best advice I heard about how to deal with people during this season was at church last week. The priest said we need to see God in everyone we encounter, even the difficult people! We never know what someone is going through so let’s give each other a break, be kind, and spread joy and smiles wherever you go. Merry Christmas and enjoy the Holidays with your loved ones 🙂

xoxo

Jill DeMasi 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.