What happens when there is stress causing tension in the body?

Close your hand for a moment and make a fist. Now squeeze your fist and watch as the skin covering your hand changes color. You may notice the skin tone in some areas darken; while in other areas the skin gets pale with lack of color as circulation becomes limited.

Making a fist is an easy way to demonstrate the effects of tension in the body. If held long enough, a closed fist may become weak, stiff and painful. No matter the cause, physical, mental, or emotional, tension anywhere in the body has a domino effect. Obviously tension restricts the normal movement of the afflicted muscles, often impeding range of motion, and restricting the normal flow of blood, oxygen and nutrients throughout the body to eventually cause pain and fatigue.

The body is a self-healing machine with the ability to recover from occasional, short term stress and tension. However, when stress and tension become chronic, over time the body looses that ability and the end result is often physical illness. Medical studies reveal that over 75% of all health problems can be linked to stress. Sadly, most people living with chronic stress and tension ignore the warning signs until they are faced with a physical challenge.

To many, the mere thought of allowing the body and mind to rest and to rebuild seems like a joke, or a luxury they can’t afford. So, they push on day after day and year after year expecting their bodies to perform to full capacity… And they will perform…until they can’t.

Rest is needed for the body to rejuvenate and to heal itself. Over time, as the body starts to break down from the burden of chronic stress, tension and lack of restorative sleep, it also becomes reprogrammed to accept poor health as a normal state of being. Once that happens, it becomes increasingly difficult to turn that around; difficult, but not impossible.

Reflexology is an effective therapy for stress and pain reduction. Each session of integrated reflexology is extremely relaxing, allowing the body to once again feel what it is like to release stress and tension. And remember, a body free of chronic tension is capable of regaining and maintaining health and balance.

What is Integrated Reflexology and why do I prefer to use it?

At Pacific Reflexology, I have found that the use the Flocco Method of Integrating Foot, Hand and Ear Reflexology provides much stronger results than using foot reflexology alone. Foot reflexology alone offers good results; so does ear reflexology or hand reflexology. However, using the Flocco Method of Integrating Foot, Hand and Ear Reflexology in the same session provides the best results. The key to this method is priority reflexing, knowing what to reflex, when to reflex it and where to reflex for maximum effectiveness.  First, second and third, feet, hands, or ears? For low back pain, for instance, the sequence is different then the one used for PMS.

Why receive a series of reflexology treatments?  Isn’t one or two enough?

Much like the practice of using integrated ear, hand and foot reflexology, receiving reflexology once is better than not at all. Receiving a series of reflexology treatments would provide much better results.

Think of one reflexology appointment as a vacation. How relaxed and renewed would you feel after a two day vacation?  Now, compare that one appointment to a series of appointments and that two day vacation to a two week vacation. Wouldn’t you agree that you would feel much more relaxed and rejuvenated and healthy after a two week vacation?

Call me and we will customize a vacation (reflexology) plan to meet your health concerns.

Sandra Nelson

Pacific Reflexology, Houston                                                                                                 832-886-5679

As you likely know by now, fibromyalgia can zap your energy and when your energy is low, common tasks of the day are magnified and become a challenge to get it all done. Only you can decide to not overdo or push yourself. PACING your energy can prevent crashing. It takes practice, but after awhile, it can become second nature. Pacing techniques vary and you can find what helps you best. Things like: knowing your body, shortening activity periods, scheduling rest, keep routines, prioritize, alternate tasks and stay flexible to see what works for you.

Know Your Body – Keep a Log

To be successful at pacing, pay attention to your body and know your limits. Keep a journal or an activity log. Keep it simple, because when you feel the worst may be the best time to do it so you can answer these questions:

• How much physical activity or mental exertion can I handle in a day or at a time?
• What activities, socializing, exercise, household tasks impact me most?
• When do I have the most energy? The least?
• What are some “early warning signs” that tell me I’ve pushing my limit?

Once you know these answers, you’re ready to apply pacing strategies to your life.

Keeping an ‘activity log’ can link what you do to how you feel.  Use a notebook and label columns with headings as below or just journal, as long as you can track. An example of a log could look like this:
Day – Hrs Slept – Hrs Rest – Activities – Physical – Emotional -Other – Meal Notes – Nurtured.
List the days of the week; rate your physical and emotional state as 1-5 (5 worst). list one thing you did for yourself, rate the overall day with not so good, fair or happy face.  Watch for patterns as you pinpoint the interactions between what you do, eat, exercise, emotions, etc. Make this personal, add what applies to you and be consistent, taking just moments to record your notes. It may be best right before bed as a routine to reflect on the day. Try this for a couple of months and review the big picture. Share this with someone who supports you and talk about it, brainstorming ways to modify your lifestyle, habits and awareness.

Shorten Activity Periods

When you have bigger tasks to accomplish, work for a short time, rest for a while, then work for another short period. Don’t try to plough through projects or you may pay the price later. Depending on your capacity for activity, adjust times until you’ve found the right balance for your body and mental health.

Schedule Rest & Caring for You

Schedule rest periods to take a power nap or just rest your body and mind. Let yourself nap, or simply lay quietly, meditate or take a hot bath. Do something every day just for yourself – that makes you feel special and nurtured.

Routine with flexibility and priority

Since how you feel can be so unpredictable, build in flexibility. Consider your average energy and under-schedule! Prioritize what must get done and focus your energy there…what does not get done, it is what it is. Make a list:  Do Today, Maybe and WIC (when I can). Do’s get top priority, Maybe’s happen if you have the energy, WIC stuff will always be there, chill!

Notice there are no ‘shoulds’ on your list. These cause guilt, are often someone else’s expectations or a conditioned habit that does not serve you.  Be clear to others about your limits and don’t accept other’s expectations you cannot handle. Learn to say, ‘no, that is not the best thing for me right now.’ You will discover that people around you will honor your choices. However, if you continue to be a ‘super’woman, caregiver to all, the status quo will stick. YOU get to decide and choose what is priority for your mental and physical wellbeing.

Alternate Brain & Muscle Activity

Be selective of repetitive motion activities – change the type of activity frequently. If you need to do laundry, clean the kitchen, balance your checkbook and read emails, don’t do them in that order. Maybe even pick the one that will require the most expended energy first. If it’s a physical, then do a mental task next, then a physical, and lastly a mental (with the most no-brainer energy). Mix it up to let your brain and muscles get the rest between. This is also a good right/left hemisphere balancer. And by all means, rest between tasks.

It Pays Off!

Learning to pace takes some effort and self-discipline….and something more, it’s a choice you make to put yourself first and know that it is ok to do that. Whether it’s called self-love, self-care or whatever you want to call it, it can only be pulled off by a personal choice. No one else can make this happen for you. The pay-off can be that you find a part of you that needed to be heard and needed nurturing – as only you can do.

Pacing involves making lifestyle changes – no way around it. Once you see and feel the differences in really using these tools, you become empowered to let yourself off the hook when it doesn’t “all get done.”  It’s much easier to PACE than deal with the consequences of NOT doing it.  Listen to the messages (symptoms) of fibromyalgia that are always giving us clues. Messages that can guide us to change, stop, re-think, modify, do it differently, do less, love yourself more, embrace the quiet, go within, seek peace, slow down, breathe, connect with your heart and soul, be aware, be still….let go, trust, celebrate life….

And really….isn’t this the message for each of us?

There is no medicine like hope, no incentive so great, and no tonics so powerful as expectation of something better tomorrow. -O. Swett Marden

-Compliments of:

Linda Chollar, NBCR, AAEd

The Reflexology Mentor

Remember the song “I’m A Woman”?  Peggy Lee sang it in 1963 and boy was it a hit.

“I can wash out 44 pairs of socks and have ‘em hangin out on the line
I can starch & iron 2 dozens shirts ‘fore you can count from 1 to 9
I can scoop up a great big dipper full of lard from the drippins can
Throw it in the skillet, go out & do my shopping, be back before it melts in the pan
‘Cause I’m a woman! W-O-M-A-N, I’ll say it again

I can rub & scrub this old house til it’s shinin like a dime
Feed the baby, grease the car, & powder my face at the same time
Get all dressed up, go out and swing til 4 a.m. and then
Lay down at 5, jump up at 6, and start all over again
‘Cause I’m a woman! W-O-M-A-N, I’ll say it again…”

One thing missing from the theme of “I’m A Woman” was the fact that most women work outside the home. However in the early 80’s, that changed with the advertisement for Enjoli, “The New 8 Hour Perfume for The 24 Hour Woman.”
I can bring home the Bacon!
Enjoli.
Fry it up in a Pan!
Enjoli.
And Never, Never, Never let you forget You’re a Man!
‘Cause I’m a Woman!
Enjoli!

Both the song and the advertisement are just blips in history. In reality, women have been on duty 24/7 since…forever. Eventually the stress of this lifestyle has an impact to the body which often includes illness such as chronic fatigue, headaches, muscle pain, digestive problems, depression and anxiety, to name a few.

Some medical studies reveal that over 75% of all health problems can be linked to stress. The word “stress” is tossed around in every-day conversations so much so that it has lost its intensity. Stress has become an accepted way of life to the point that a stressful life is worn like a badge of honor. Some how we have elevated a stressful life to mean a successful life, and that comparison is a lie.

Cancer treatments:
It is also known to alleviate side effects of cancer treatments. Studies prove that a series of reflexology sessions significantly lowers levels of anxiety and pain associated with cancer treatments.

Surgery:
Reflexology is effective in reducing the distress associated with surgery. Reflexology treatments received prior to surgery lowers related stress and is proven to counter the effects of anesthesia, allowing one to wake from surgery with little to no nausea.

What is stress?
Stress is any condition or event that causes a change or disturbance in the way the body functions.  With humans and animals alike, the most common reaction to stress is fight, flight, or freeze. The difference between humans and animals however is that once the stress is gone, animals return to their normal activities, and humans don’t. Triggered by divorce, bereavement, finances, or loss of a job, we tend to hold onto the stress response causing that energy to remain within the body.

Stress, especially chronic stress is accumulative if ignored. Chronic stress is common, particularly for those who live in the larger cities. Noise, pollution, traffic, and crime are examples of chronic, yet subtle daily stressors. If ignored, they will have an impact on the body causing illness such as chronic fatigue, high blood pressure, headaches, muscle pain, digestive problems, depression, anxiety and much more.

Stress is not something that can be cured or eliminated. It is however, something that can be managed by a healthy dose of self-care.  It is essential to know when stress is affecting your health.  It’s equally important to take steps to counter the stress with a lifestyle that includes rest, exercise, meditation, creative fun and regular sessions with a certified reflexologist.

Why reflexology for stress?
Reflexology is a safe and efficient method to offset the influence of stress while improving one’s ability to relax. It is not unusual for a client to fall asleep during a session, and most clients report a noticeable improvement in the quality of their sleep, even after their first reflexology session. With the ability to relax and have restful sleep, the body is now able to renew its strength to meet the demands of the next day.

With numerous benefits of reflexology, stress reduction is not only paramount to your health; it has a financial advantage as well. The Journal of the Danish Reflexology Association, FDZ, Number 6, 1992 reported that a study of the effects of reflexology in the workplace revealed a 2499 hour decrease in the number of sick time taken by employees during a 6 month period.
Reflexology Workplace Research.

Contact Sandra for your Stress Relief Reflexology session today!  832-886-5679

Illness of any sort is the result of a combination of stressful conditions that accumulate over time. One’s mental and emotional health plays a significant role in managing stress. If unchecked or ignored, a stressed life style weakens the body’s immune system;
and, it is the immune system that controls your resistance to illness. Signs of a compromised immune system include recurring colds, allergies, flu, infections, fatigue and even anxiety or depression.

Reflexology supports a healthy immune system by relaxing the body and improving sleep patterns to strengthen the body’s ability to prepare for the activities of each day.

Reflexology also improves circulation of blood, oxygen and lymph.

Reflexology stimulates the nerves, reinforcing the body’s ability to maintain healthy communication between all systems.

Reflexology also supports the function and elimination of waste from the liver, kidneys and bowel.