Overcoming Fear

The Benefits Of Massage

What exactly are the benefits of receiving massage or bodywork treatments? Useful for all of the conditions listed below and more, massage can:

• Alleviate low-back pain and improve range of motion.
• Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays.
• Ease medication dependence.
• Enhance immunity by stimulating lymph flow—the body's natural defense system.
• Exercise and stretch weak, tight, or atrophied muscles.
• Help athletes of any level prepare for, and recover from, strenuous workouts.
• Improve the condition of the body's largest organ—the skin.
• Increase joint flexibility.
• Lessen depression and anxiety.
• Promote tissue regeneration, reducing scar tissue and stretch marks.
• Pump oxygen and nutrients into tissues and vital organs, improving circulation.
• Reduce postsurgery adhesions and swelling.
• Reduce spasms and cramping.
• Relax and soften injured, tired, and overused muscles.
• Release endorphins—amino acids that work as the body's natural painkiller.
• Relieve migraine pain.

 
A Powerful Ally
 
There's no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen.

Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress. This translates into:

• Decreased anxiety.
• Enhanced sleep quality.
• Greater energy.
• Improved concentration.
• Increased circulation.
• Reduced fatigue.

Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.

 
Profound Effects
 
In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage:

• Arthritis sufferers note fewer aches and less stiffness and pain.
• Asthmatic children show better pulmonary function and increased peak air flow.
• Burn injury patients report reduced pain, itching, and anxiety.
• High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones.
• Premenstrual syndrome sufferers have decreased water retention and cramping.
• Preterm infants have improved weight gain.

Research continues to show the enormous benefits of touch—which range from treating chronic diseases, neurological disorders, and injuries, to alleviating the tensions of modern lifestyles. Consequently, the medical community is actively embracing bodywork, and massage is becoming an integral part of hospice care and neonatal intensive care units. Many hospitals are also incorporating on-site massage practitioners and even spas to treat postsurgery or pain patients as part of the recovery process.

 
Increase the Benefits with Frequent Visits
 
Getting a massage can do you a world of good. And getting massage frequently can do even more. This is the beauty of bodywork. Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you'll be and how youthful you'll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn't mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.

Source: http://www.massagetherapy.com/learnmore/benefits.php

Oh well, it is only words... really?

by Costa Alecrim

A bruised body will often heal faster than a bruised mind. The next time you’re tempted to say something hurtful to someone just because you’re angry, you may want to consider the saying: “Sticks and stones may break my bones but words will never hurt me"

Well, let’s consider for a moment the following…

“Once upon a time, there was a boy who had a very bad temper. His father noted it and gave him a bag of nails and told him that every time he lost his temper, he must hammer a nail into the back of the fence.

The first day the boy drove 40 nails into the fence. As time went by, he learned to control his temper so the number of nails hammered gradually reduced too, as he found out it was easier to keep his temper than to hammer those nails to the fence...

However, there was one day when the boy didn’t lose his temper at all, so he told his father about it. The father was pleased, and to further teach his son a lesson he suggested that the boy should pull out one nail for each day. That way he would be able to keep his temper. The days passed and the kid was finally able to tell his father that all the nails were gone.

The father took his son by the hand and showed him the fence and said “you have done very well son, but look at the holes in the fence. The fence will never be the same. When you say things in anger, they leave a scar… just like this one.

The kid then understood how powerful his words were. He looked up at his father and said “I hope you can forgive me, Father, for the holes I have put in you”.

Okay, okay, we don’t know the full circumstances that led the boy to behave that way… As I used to say, there are always two sides to every story: the boy might have learned those behaviours at home by watching his parents… or he might have been a victim of bullying, so he was in pain… and potentially frustrated… or maybe he might have been scared... or threatened...  loads of 'maybes', I know…

All these elements put together, might have resulted in the kid's aggressive behaviour towards his father…maybe ...

Every day, when we watch the news, most of the stories are based on incidents which might have been, to a certain extent, fueled by anger, frustration and aggression. How do we recognise them? They come in many shape and forms. I just could name a few of them:

-         Assaults (verbal and physical)...

-         Gossips...

-         Rebellious (anti social behaviour, refusal to talk)

-         Bullying…

I think that our worst enemies, are always the ones we cannot see... the invisible ones... the ones we cannot prove, such as gossips and bullying, for instance. The latter has always had its place in society and like my parents and I, there are thousands and thousands of people who have also been bullied somewhere, somehow… by somebody, of course! It can take place anywhere: school, home, club, work.

Bullying causes harm, alarm and distress... not to mention fear! It affects our conditions of worth, our self-esteem and confidence, and so on. Some people can just easily ‘brush it off’ the comments and simply get on with life… but others not so easily. As our story says “The fence will never be the same. When you say things in anger, they leave a scar” . 

Bullying leaves deep marks on us: some victims may develop anxiety… others PTSD… but others might not be so lucky: they may take their own lives!  It deeply saddens me to see in the news cases such as the 15-year old Jadin Bell, who was in hospital in Portland, Oregon, as he tried to take his own life for being bullied…

So please remember: a bruised body will often heal faster than a bruised mind. The next time you’re tempted to say something hurtful to someone just because you’re angry, you may want to consider the saying: “Sticks and stones may break my bones but words will never hurt me"

 Costa is Hypnotherapist, Psychotherapist and writer
 www.hypnotherapyinbuxton.co.uk www.hypnotherapyinnewmills.co.uk


Read more on Work Place behaviours 
                  

Hating your job is as bad for your health as being unemployed, researchers warn...

A demanding job, nasty boss and poor job security are as bad for your mental health as being out of  work  |   Only those who enjoy their jobs fare better  |  Also linked to increased risk of heart disease

Having a job you hate is as bad for your mental health as being unemployed, Australian researchers have claimed. They say that people with poor working conditions suffer just as much as those out of work.

And they weren’t just referring to a dusty factory or dimly lit office, but psychological factors such as a demanding job, nasty boss and poor job security. The researchers, from the Australian National University, compared the mental health of British people who were unemployed with those in jobs of differing ‘psychosocial quality’, as they called it.

The study’s author, associate professor Peter Butterworth, said that people unhappy in their jobs were just as likely to have mental health issues as those without a job at all.

 

Those in departments with high rates of promotion were approximately 20 per cent less likely to develop heart disease than those who weren’t. 'It’s largely down to a feeling of being in control (or not),’ said Daryl O’Connor, professor of health psychology at the University of Leeds. 

Read more: http://www.dailymail.co.uk/health/article-2237371/Hating-job-bad-health-unemployed-researchers-warn.html#ixzz2D82ouTb9 

Having a job you hate is as bad for your mental health as being unemployed, Australian researchers have claimed.
They say that people with poor working conditions suffer just as much as those out of work.
And they weren’t just referring to a dusty factory or dimly lit office, but psychological factors such as a demanding job, nasty boss and poor job security.


Read more: http://www.dailymail.co.uk/health/article-2237371/Hating-job-bad-health-unemployed-researchers-warn.html#ixzz2D80qCfGl
Follow us: @MailOnline on Twitter | DailyMail on Facebook

Hating your job is as bad for your health as being unemployed, researchers warn

Read more: http://www.dailymail.co.uk/health/article-2237371/Hating-job-bad-health-unemployed-researchers-warn.html#ixzz2D7ze2utv
Follow us: @MailOnline on Twitter | DailyMail on Facebook

Hating your job is as bad for your health as being unemployed, researchers warn

Read more: http://www.dailymail.co.uk/health/article-2237371/Hating-job-bad-health-unemployed-researchers-warn.html#ixzz2D7ze2utv
Follow us: @MailOnline on Twitter | DailyMail on Facebook

Stress of 21st century life puts Britons at greater risk of stroke, study warns

Around one in seven Britons are feeling 'extremely stressed'...  they are at a higher risk of suffering a stroke, research suggests. Almost one in five women and one in 10 men feel their stress levels are out of control, according to the poll of 2,000 people. 

Experts warned that stress pushes up blood pressure, putting people at higher risk of stroke.Rising stress levels: British men and women could be more likely to suffer a stroke due to their fast-paced lives.

A poor diet and lack of exercise also contribute to the chances of suffering a stroke.
Stroke is the third commonest cause of death in England and Wales after heart disease and cancer, killing more than 67,000 people every year. An estimated 150,000 people annually suffer a stroke.

Today's survey, from the Stroke Association and Siemens, found almost a fifth of people said they 'take no exercise whatsoever'.
A similar number said they manage only 30 minutes of exercise once a week.

Over a quarter of middle-aged people (45 to 54) said they never exercise, despite suffering the highest stress levels - with almost half ranking themselves as more than 'moderately stressed'. Overall, 40 per cent of Britons surveyed said they were unaware of the link between exercising and lowering the risk of stroke.

James Beeby, head of corporate fundraising for the Stroke Association, said: "The research is incredibly worrying and emphasises the need for the public to be aware of the dangers of stroke.

'Stroke is the UK's third biggest killer and we'd encourage as many people as possible to take part in Stroke for Stroke week - and help to raise awareness as well as vital funds.
'It's imperative that people take regular exercise and modify their diet to reduce the risk of suffering a stroke.'

Read more: http://www.dailymail.co.uk/health/article-1344207/Stress-21st-century-life-puts-Britons-greater-risk-stroke-study-warns.html#ixzz2CIpPtSQy



 

Breathe easy to combat anxiety: The mind tricks that can alleviate symptoms

More than 870,000 Britons suffer from anxiety, a condition that triggers unnecessary feelings of uneasiness  and worry.

Increasingly, mindfulness – a psychological therapy with roots in Buddhist meditation – is being used by the NHS to help alleviate the symptoms.

Here, in the final extract from his book The Mindful Manifesto, DR JONTY HEAVERSEDGE explains how it can help.

• Before directing your mind towards the anxiety you are experiencing, focus on your breathing – the sensation of air slowly flowing into your nostrils, streaming down the back of your throat and into your lungs. Feel the beating of your heart and imagine how it pumps oxygenated blood around your body. Continue until you’re ready to meditate.
• Now, shift your attention to your anxious thoughts. What thoughts are present in your mind right now? Are there many moving quickly or does each one remain for a while? Consider the thoughts objectively rather than reacting to them emotionally.
• There’s a myth that when you meditate, you should have a blank mind. But thoughts are  not the enemy and trying to stop them will only lead to more struggle. Treat the thoughts during meditation like having a radio on in the background – you can hear it, but your main focus is elsewhere. In mindfulness, you’re paying attention to the fact that you have a thought but you are not buying into what it is saying. Try not to judge the thought  as ‘good’ or ‘bad’. Cultivate an attitude of equanimity to whatever goes through your mind. Watch your thoughts with curiosity and kindness and they will become easier to bear.
• Whenever you notice  your mind is wandering, acknowledge that it has meandered and gently bring your attention back to observing your thoughts.
• Continue working with your worries in this way for the period of time you have chosen. Working mindfully can be challenging, so it’s good to practise for short periods at first.
• You may feel dizzy when you start but that’s because you’ve suddenly stopped spinning around in circles. In the stillness of meditation, it can also seem as if you have more thoughts than usual but this is not so: it is just that you are becoming more aware of them. The more you practise, the more your mind can deal with worries in a less panicked way.

Read more: http://www.dailymail.co.uk/health/article-2220598/Breathing-exercises-combat-anxiety.html#ixzz2AhQ5jnKl

It's Friday at last...

... and let's renew our energies!

Ok, energy is all around us, it permeates all things and is our life source. It is as important as any other single body system because involves all of them (despite not being able to measure energy). Our energy levels are often affected by the busy lives that we lead. We sometimes feel tired or exhausted and can’t quite put our fingers on the reasons why...

... or we sometimes don’t have the motivation to make the changes that we desperately want: be that in our relationships, losing weight, going to the gym, changing our jobs, following our passions, or simply giving ourselves permission to stop, relax and feel rejuvenated again.

In life, we are presented with many different challenges and some of them are fun, exciting and make us feel alive! We wake in the morning with an excitement (not always.. I know... I know) and curiosity at the what the day will potentially bring us. Other challenges may feel like cumbersome obstacles in our lives, where decision making can be a somewhat difficult process! This can, in turn, stop us from embracing situations fully, making us feel sluggish and can keep us stuck in unhealthy patterns which don’t allow us to move forward.

Now, it may be how we approach these challenges that makes all the difference... How do you view your current challenges?

Why not trying new ways of breathing? Yes that's right! Some people are much more concerned with the next door neighbour who has bought a brand new car (given that he has been unemployed for 6 months) that they forget to live their own lives... they forget even how to breath (good job it is done for us!).

Breathe deeply.. yes that's right... many people usually breathe shallow breaths, from their chests and are actually somewhat oxygen deprived. So here you go: breathing using your diaphragm and abdominal muscles promotes relaxation and reduces tension.

Drink water... lot of it! Our bodies are nearly 80%  water... our bodies need it to work optimally. If we become ill somehow, water is a vital part of our recovery as well as remove unwanted and unnecessary materials by excreting them along with the water.

Develop and welcome new friendships (yes I know, we can't get on with everyone). At any moment in time, each and every one of us has the opportunity to bond with others as friends. We all need these emotional connection. It requires a give-and-take of trust to make relationships work, but it is well worth the effort. But hey! You might want to ask me "And IF that doesn't or isn't working?" Well, consider the costs and rewards of it? What are you getting out of it? Is it worth? Think about it..

Today is yesterday's tomorrow and today is tomorrow's yesterday.. think positively in the present tense and feel its effects... allow the power of your own positive thoughts spreading... helping to balance and heal you mentally, physically, emotionally and spiritually. This balance empowers you, making you able to achieve your dreams and keeping us healthy too. Stay in the now, as the past is over and, although it is good to have dreams, fear about the future are futile. 

Like the past, it can't be undone... but what you CAN do is to forgive yourself and others, by trying to make the right choice and making a little effort to move on in life. Sometimes what seems to be good, is bad and what seems to be bad, is good... it all depends on our perception. I once told the tale to one of my clients:

Once upon a time a farmer sent his son with a horse to graze upon the mountainside... He fell asleep and when he woke the horse was gone. He came back without it and the neighbours said "Oh what bad luck" the farmer then said "Maybe"
 
The very next day the farmer sent his son back to the mountain to seek his runaway... He found the horse and seven other wild ones and took them all home and the neighbours said "Oh what good luck" and the farmer said "Maybe"
 
The very next day the farmer sent his son to the wild horses that needed to be tamed... The first one he climbed on threw him down on the ground and as a result he broke his arm and the neighbours said "Oh what bad luck" then the farmer said"Maybe"

The very next day war was declared and the army men came through the countryside looking for soldiers but they couldn't take anyone... with a broken arm! The neighbours then said "Oh what good luck" and the farmer said "Maybe"

Life is what you make of it! The power to succeed or fail is yours alone and you alone have the responsibility to shape your life and make decisions. Nothing and no one can deny you greatness once you understand this.

Finally, I would like you to consider your free will and no one can cheat you out of ultimate success but you. More powerful then all the success slogans ever written is the realization that everyone has but one boss. That boss is you.

Above all: let's thank God, keep an open mind and feel grateful for our lives: it is the most precious asset you can have at any time!

I wish all my readers and followers a good Friday and would also like to invite you to consider what I have suggested so far.

Till next time...

The types of therapy

Talking therapy is a broad term. It covers all the psychological therapies that involve a person talking to a therapist about their problems.

You may have heard of counselling, cognitive behavioural therapy (CBT) or psychotherapy. These are all different types of talking therapy, but they share some common features.  
For some problems and conditions, one type of talking treatment may be better than another. Different talking treatments also suit different people. A particular one may be best for you and your situation.
To help you decide which one would be most suitable for you, talk to your GP about the types of talking therapy on offer (let them know if you prefer a particular one). Below is a brief explanation of each talking treatment and how they can help.

Counselling

Having counselling is probably the best-known talking therapy and the one most readily available at your GP surgery.
Counselling on the NHS usually consists of 6 to 12 sessions, each an hour long. You talk in confidence to a counsellor about how you feel about yourself and your situation. The counsellor supports you and offers practical advice.
Counselling is ideal for people who are basically healthy but need help coping with a current crisis, such as:

• anger
• relationship issues
• bereavement
• redundancy
• infertility
• the onset of a serious illness

Read more about counselling.

Cognitive Behavioural Therapy (CBT)

The aim of CBT is help you think less negatively, so that instead of feeling hopeless and depressed, you cope better with and even start to enjoy the situations you face.
In CBT, you set goals with your therapist and carry out tasks between sessions. A course typically involves between 6 and 15 sessions, which last about an hour each.
Like counselling, CBT deals with current situations more than events in your past or childhood.
There has been a lot of research done on CBT and it’s been shown to work for a variety of mental health problems. However, this doesn't mean that it's better than other therapies, but simply that others may not have been studied as much.
In particular, CBT can help:

• depression
• anxiety
• panic attacks
• phobias
• obsessive compulsive disorder (OCD)
• post-traumatic stress disorder
• some eating disorders, especially bulimia

CBT is available on the NHS for people with depression or any other mental health problem that it has been shown to help. There are also self-help books and computer courses which use the concepts of CBT to help you overcome common problems like depression. Read more about self-help therapies.
Find out more about cognitive behavioural therapy.

Psychotherapy

Unlike counselling and CBT, psychotherapy involves talking more about your past to help you overcome problems you’re having in the present. It tends to last longer than CBT and counselling. Sessions are an hour long and can continue for a year or more.
There are different types of psychotherapy, but they all aim to help you understand more about yourself, improve your relationships and get more out of life. Psychotherapy can be especially useful in helping people with long-term or recurring problems to find the cause of their difficulties.
There's some evidence that psychotherapy can help depression and some eating disorders.
NHS psychotherapists normally work in a hospital or clinic, where you'll see them as an outpatient. Private psychotherapists often work from home.

Family therapy

This may be offered when the whole family is in difficulty.
In family therapy, a therapist (or pair of therapists) meets the whole family. The therapist explores their views and relationships to understand the problems the family is having. It helps family members communicate better with each other.
Sessions are between 45 minutes and an hour-and-a-half long, and usually take place several weeks apart.
Family therapy is useful for any family in which a child, young person or adult (a parent or a grandparent) has a serious problem that’s affecting the rest of the family. Many types of cases are seen by family therapists, including:

• child and adolescent behavioural problems
• mental health conditions, illness and disability in the family
• separation, divorce and step-family life
• domestic violence
• drug or alcohol addiction

Couples therapy

Couples therapy can help when a relationship is in crisis (after an affair, for example). Both partners talk in confidence to a counsellor to explore what has gone wrong in the relationship and how to change things for the better. It can help couples learn more about each other's needs and communicate better.
Ideally, both partners should attend the weekly hour-long sessions, but they can still help if just one person attends.

Group therapy

In group therapy, up to around 12 people meet, together with a therapist. It’s a useful way for people who share a common problem to get support and advice from each other. It can help you realise you’re not alone in your experiences, which is itself beneficial.
Some people prefer to be part of a group or find that it suits them better than individual therapy.

source: http://www.nhs.uk/Conditions/stress-anxiety-depression/Pages/types-of-therapy.aspx

Anxiety and depression big problems among children

Most of us think childhood to be a time associated with a fun, carefree way of life. However, most children these days are being affected by problems like anxiety and depression. Increased competition that has increased performance anxiety and stress has been held responsible for this by the doctors.

To mark the ongoing mental health week, city branches of the Indian medical Association and Indian Psychiatric Society organized a conference to discuss the most prevalent mental health issues. Anxiety and depression among children was one of these topics.

"In the last two decades, there has been a tremendous rise in psychological problems in children. This is mainly because increased parental and personal expectations because of the competitive environment. Now-a-days, a child is not satisfied by topping the class through his hard work. He has to top the state or the country to be really happy about his achievement as there is globalization of competition too," said psychiatrist Dr Kausar Abbasi, adding "Teachers and the education system have become very demanding."

Dr Nilesh Shah, professor and head of the psychiatry department of Sion Hospital, Mumbai, believes that more than depression, anxiety has become a common affliction among children. "In every class, one or two children can be found who suffer from over-anxiety.

These children get worked up about small things specially before important events like examinations or outings, keep seeking reassurances, lose temper easily and can't sleep well. Relaxation techniques like yoga, meditation, aroma therapy can be used to help them relax when anxiety is triggered," he said.

Some of the other types of anxiety which are not very common include school phobia, separation anxiety disorder when a child does not wish to separate from a parent for the smallest amount of time, social anxiety disorder where social situations and selective mutism where certain special circumstances or people trigger anxiety in the child, he informed.

One of the reasons that the children are suffering from such problems is the comparatively easy life they have. "The frustration tolerance and tolerance limits of children are very low these days as they are getting all they want from a very early age. Anxiety in children can also manifest through behavioral problems like bed wetting and parents should be on the watch out for them," said psychiatrist Dr Rajiv Palsodkar.

source: http://timesofindia.indiatimes.com/city/nagpur/Anxiety-and-depression-big-problems-among-children/articleshow/16716332.cms

Let's respect, love and understand ourselves?

Can you counter act negative suggestions?

YES you can! Just by picking up a newspaper or turning the telly on, everyday you hear dozens of stories that could sow the seeds of fear, worry and anxiety... However, if you accept them and take them in, these destructive thoughts may cause you to lose your will to live!!

BUT you don't have to accept them, as you have within yourself the power to counteract all these destructive ideas by autosuggesting constructive messages to your subconscious mind.. 

For a moment, stop and think about what you were not thinking about which is exactly what you need to know now: close your eyes and try to go back to your childhood (if it is safe to do) and remember ALL that negativity coming from parents and relatives... and then from friends... and then from bosses and co-workers and so on and on and on...

Study the things said to you... closely examine the meaning underneath... you might discover that many of them were nothing more than a form of propaganda... AND they were following their OWN agenda... yes their own agenda! We ALL have one, it is normal! and the worse is: they are all concealed or better saying 'disguised'... So you might ask yourself "What is the purpose of it?" Well, the purpose 'was' and still 'is' to instill fear and negative conditions of worth in you!

 When you say "I can't do this" or "I am too old now" you are simply programming  your subconscious with these negative thoughts. As a result you create obstacles... you are in effect telling your subconscious mind that it cannot solve your problems... 

So on one hand you have your conscious mind saying "I can do this" on the other hand you have your subconscious saying "I can't do this".. so it becomes an impasse...

However... you can change it! 

Go somewhere quiet, sit down, take a few deep breaths... try not to think of anything but that moment... and then repeat the following:

"My subconscious knows the answer... it is responding to me now... I give thanks because I know the infinite intelligence of my subconscious knows all things and is revealling the perfect answer to me now... my real conviction is now setting free the majesty and glory of my subconscious mind. I rejoice that is so" 
                                                 
                                                    Dr Joseph Murphy, The Power of your Subconscious Mind


Soo... some of you may say "Oh this is an affirmation!" and others may also say "It is a prayer!" and the answer is... yes and yes! You are both correct. Praying is nothing more and nothing less than an act/affirmation of faith, love and respect towards you, others, nature, universe and God. 

I hope you have found this helpful. If you wish to leave your comments, you may do so on our FB page:    MetaMind Therapies UK


Thank you