Tuesday, 31 March 2015
Reducing stress with Fibromyalgia
Wouldn't life be wonderful if we could all whisk ourselves off to the spa and have a pampering?
Do you ever allow yourself time to recharge and gain some mental clarity to focus on the simple things within life instead of being bogged down by stresses of juggling busy lives?
With a chronic illness such as Fibromyalgia it is so important to reduce stress.
When my children were young, I longed for a nice pampering and a bath on my own. I always had a baby in the bathroom with me in a recliner chair, a toddler playing Thomas the tank on the bathroom mat as I washed or the boys in the bath with me and all their plastic toys!
As a trained therapist, I can show you simple ways to bring the salon/spa experience directly to you allowing you to fully relax and unwind in the comfort of your own home and surroundings.
When the Queen is happy there is peace in the kingdom.
The benefits of reducing stress and encouraging relaxation have a positive effect on our everyday wellbeing. When there's never any relief from stress, the sustained fight-or-flight response can cause problems. This can lead to physical symptoms including headaches, upset stomach, elevated blood pressure, chest pain, and problems sleeping. Research suggests that stress also can bring on or worsen certain symptoms or diseases.
Increased alcohol use
Over- or under-eating
Irritability or anger
Lack of motivation or focus
Sadness or depression
Muscle tension or pain
For many this would be detrimental to chronic illness so it is more beneficial to live a total stress-free existence, or at very least try to. So here are a few self-help ways to help reduce stress
Meditation is FREE it is simple to incorporate into our lives yet very few practice meditation. It involves clearing the mind and switching off the steam train packed with words that run through our brain. Like any skill, meditation takes time and practice. I aim for a 10-minute session daily that can be done on the bus or while sitting at your desk in the middle of a busy, high-pressure day. Aim to repeat this exercise two to three times a week and try and build it up to daily.
Sit or lay comfortably with your arms and legs uncrossed. Loosen any tight clothing or clothes that make you irritable or feel tight and restricted. Choose a quiet place or listen to music to block external noise.
Concentrate on your breathing and slow the pace down.
Inhale through your nose and feel the air flowing through your nostrils. Breathe in for a slow count of 1 ... 2 ... 3 ... then exhale to a slow count of 1 ... 2 ... 3 ... This will give you a breathing rate of 10 breaths per minute.
Clear the clutter, close your eyes and focus on your breathing. Thoughts will intrude but don't fight them. Many feel that you need to completely empty your mind which it totally unrealistic as many of us have steam trains running through our unrested minds, don’t fight it just be aware of it and when thoughts come into your mind try to bring your focus of attention back to your breathing.
After some of the junk, I see on social networks regarding meditation no wonder so many people still believe that meditation is something that only 'weird' people practice. They can do so much damage and can put people off from practising meditation one of the most peaceful, loving and healthy experiences for the mind, body, and soul.
Meditation is as simple as bringing peace and clarity to your being, simply becoming more present in the here and now. If meditation sounds way too hippy then simply call it resting or time out. Call it what the hell you want it will still have a positive calming effect, names are irrelevant.
Be aware of the air you breathe within your home. Each day open the windows to create a free flow of crisp fresh air. Throw away all chemical air fresheners and replace with beautiful Nag Champa . Nag is the world’s most popular incense it blends several rich scents including sandalwood and halmaddi, a resin native to the Indian subcontinent. Sandalwood, one of the principle ingredients in Nag Champa, offers many aromatherapy benefits. It creates a calming effect, dispelling stress and opening access to deeper meditative states.
Training your mind to view you and as perfect with all your imperfections. The brain is such a cruel mechanism as it creates space for us to hold negativity about ourselves. There is not one part of your body that needs to change it is how you view yourself that does. Make a pact with your mind and show it who is the boss. Today put a bobble/elastic band on your wrist. Each time you think something negative about yourself you have to swap the bobble to the other wrist.
Over days, you will become aware how nasty and mean you are to yourself.
Life is too precious to have mean friends that speak only negative to you daily but you do it to yourself.
Try it.... it works.
I started this years ago and I swear it is what keeps me so happy.
Therapeutic massage can manipulate the muscles and soft tissues of the body to help ease the pain, muscle tension, spasms, and stress but can be very costly if you want it regular. A good massage will on average cost around £30 so if you put a 50p in a jar every day you could have one every other month. This would definitely have a direct impact on your health and we can all give up a can of fizzy pop or a chocolate bar each day. Everyone deserves a nice massage yet very few actually treat themselves.
The power of aromatherapy oils is phenomenal this can be done by a qualified aromatherapist like myself or you could take advantage of what I am about to tell you.
An aromatherapy massage is basically administering the oils into your skin in long sweeps called Effleurage. A qualified therapist will add a more professional touch but the basic powers of aromatherapy oils alone are amazing.
To make a synergistic blend you need three oils (a top note, a middle and a base) a qualified aromatherapist knows which is which so don’t worry.
Lemon Grass Essential Oil
Either Rose Absolute or Geranium Essential Oil ( Rose Absolute is best but costs about 4x more so maybe put it on your birthday list)
Ylang Ylang Essential Oil
A carrier oil such as almond oil or olive oil
Each application uses 25 ml of carrier oil and adds 2 drops of lemongrass, 3 drops of Geranium/Rose and 3 drops of ylang-ylang. Massage all over your body after a bath in the evening.
Can be done each evening after a bath or a shower.
Mmmm I can almost smell this blend now. It is my favourite calming and balancing smell ever! This blend is so powerful at relaxation I always sleep like a baby after it.
This is a great company for essential oils as many that are sold on Ebay and places like that are poor quality. LINK HERE
Manage your life to suit your needs better:
It's so important to manage your schedule and to control your level of stress. Try and make time each day to rest and relax. Avoid spreading yourself too thin with commitments that can increase stress and fatigue.
Staying on a regular bedtime routine is also important. It allows your body to rest and repair itself. NEVER see it as a wasted day if you are resting, simply view it as managing your health better.
Learn the power of the word NO. You are only human and always saying yes to friends, family, and word colleagues will leave you deflated.
Obviously, there are lots and lots of lifestyle changes we could all make but let’s face it we are only human and Rome was not built in a day.
Inner peace is wonderful.