Stress Management Archives - Page 7 of 16

Hypnosis as a Self Care Tool

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.

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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.

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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!

The Amazing Benefits of Chair Massage

By Jill Ciampi

On December 19, 2019

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

Onsite chair massage is very popular in the workplace. It enables people in high-pressure jobs and long hours to receive personal care on the spot. Being able to relax at work isn’t something you can do daily. What would you do if I told you there was such a thing as getting a massage at work. Yes, that’s right, it is possible and lots of companies offer it!

Companies who offer chair massage value their employees well being. Onsite massage can be offered as an ongoing employee wellness benefit or at a special event or wellness fair.

Benefits of Chair Massage

Therapeutic massage is beneficial for people suffering from pain, Anxiety, and Stress. (AMTA research article) As you know, work stress can lead to burnout and eventually physical ailments as well as emotional health issues. The more you can get ahead of stress damaging your body and mind the better. Prevention is key and massage therapy is one natural way to accomplish that goal.

Massage has been shown to improve the immune system (AMTA research article). This reduces stress and fatigue so you can enjoy increased energy levels and mental clarity. Therefore, it is safe to say that lowering stress and receiving a massage at work will boost alertness and enhance productivity. I would think this is what all employers would want from their employees!

In addition to visiting companies, I have done chair massage at special events, charity organizations, golf tournaments, athletic races, and colleges as well. It really is one of the best wellness services to offer a stressed-out staff!

What To Expect with Chair Massage

A Licensed Massage Therapist uses a specially designed massage chair in the privacy of an empty office or conference room. Employees usually sign up ahead of time to secure their spot. They are fully clothed during sessions. A chair massage can last from 5 minutes to 20 minutes. Usually, at a health fair, there is only time for 5 minutes but when there is more time and fewer people the standard time is 15 minutes.

The chair massage session targets areas most affected by today’s work environment; the shoulders, neck, back, arms, wrists, and hands. No oils or lotions are used, so there are no concerns about stained clothing or cleaning up before returning to work. Even though you can feel sleepy right after, a chair massage can give you a little boost of energy to get through the rest of the day similar to a nap.

Chair Massage at Quinnipiac University for the grad students!

Benefits for the Employer

Knowing a little about employee appreciation and wellness from my HR days, I can guarantee including massage therapy in a wellness program is a win-win. What employer doesn’t want their employees to be happy and healthy? Here are just a few benefits employers can expect from offering massage at work:

Demonstration of the company commitment to occupational health and safety
Reduction of repetitive action injuries
Reduced absenteeism for illness & injury
Enhanced work environment and a boost for morale
Greater productivity and improvement in work quality
Less stressed workforce leading to happier and healthier employees

Chair Massage at a Company Event at Dunkin Donuts Stadium

After 15 years of giving chair massages, I can tell you that it is a great experience for both the therapist and employee. In some cases, the employee has to pay some or all of the cost but I have found they love it so much they don’t mind. In a perfect world, the company pays all of the cost as a wellness benefit and the employee can just sit back and relax. Have you had a chair massage before at work or an event? Tell me about your experience! For more info on chair massage click here!

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.