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Self Care2011
 

Self Care2011

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This power point was developed with massage therapist \\in mind, however it can be adapated to any subgroup.

This power point was developed with massage therapist \\in mind, however it can be adapated to any subgroup.

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    Self Care2011 Self Care2011 Presentation Transcript

    • Self CareforMassage Therapist
      Lisa Huey, CMT
      NCMTB
      AMTA
    • You can only heal
      to the extent that it is healing to be in your presence.
    • My Top 5 Holistic Tips for Self Care
      Actively address your stress; Manage your Life
      Nutrition: Fuel your body with healthy foods
      Exercise; Strengthen your body
      Meditation/Spiritual Practice; Feed your soul
      Receive Bodywork/Massage; Stay connected
    • Stress; Manage your Life
      Identify Your Stressors
      Time Management
      Set Limits
      Meditation
      Self Acupressure Points
    • Stress Triggers
      • Complete the ”One Week Stress Log”
      • Byron Katie; “Loving What Is”
      • Very helpful when dealing with all kinds of emotional stress and is a self evaluation in itself
      • Take action
      • In-action leads to more stress; don’t procrastinate
      • Complete the Personal and Professional Plan
      • Based an honest self evaluation
      • Seek advice/guidance/help
    • When you argue with reality, you lose—but only 100% of the time.
    • Everything happens for me, not to me.
    • Gratitude is what we are without a story.
    • Time Management Skills
      Use a planner; daily, weekly, monthly
      Scheduling breaks
      Days off
      Limit the hours you are available in a day
      To Do List
      Plan your day
      Prioritize
      Say no to nonessentials
      Seek help
      Delegate
      Advice
      Support
    • Set Limits
      Schedule breaks in between sessions
      Take a day off
      Take a vacation
      Limit your availability
      Say no
    • Meditation
      (pod cast, local groups, CDs, workshops)
      Guided imagery
      Guided meditation
      Breathing exercises
      Stillness
      Prayer
      Chanting
    • Count your Breaths Meditation
      Sit down, close your eyes and concentrate on your breathing. Be aware of every breathing in and breathing out.
      Breathe automatically and freely, do not try to control your breathing. Pay attention to how the air slowly passes through your nose, fills up your lungs and goes out again.
      If, after taking a few breaths, you feel fine and at ease you start to count.
      Breathing in, one.……..breathing out ,two….….breathing in, three……..breathing out, four… breathing in, five….. breathing out, six
    • If you start to think of something else instead of your breathing or you start to feel something else instead of your breathing, be aware of this and just return to your breathing……breathing in, one…..breathing out, two….. etc.
    • Notice the sensations of your breathing.
      The depth, the speed, see if your breathing becomes increasingly slower and quieter.
      Be aware if your breathing is more and more from your stomach or your chest, if your body becomes more relaxed through your breathing, …etc.
      Continue to count…breathe
    • Try to become totally one with your breathing.
      If all of a sudden you notice twinklings in your body or relaxation reactions in your muscles, that is fine……notice it and return to your breathing.
      Breathing in, 88…..breathing out, 89….. breathing in, 90…..breathing out 91…..etc.
      All right, now slowly take your thoughts back to the rest of your body and the sounds in the room. Move a little, stretch your muscles a little and open your eyes.
    • Self Acupoints
    • Every human being
      is the author
      of his own
      health or disease.
      Buddha
    • Female
      4-89-1314-1819-3031-5051+
      1,2001,6001,8002,0001,8001,600
      1,400-1,6001,600-2,0002,0002,000-2,2002,0001,800
      1,400-1,8001,800-2,2002,4002,4002,2002,000-2,200
      Male
      4-89-1314-1819-3031-5051+
      1,4001,8002,2002,4002,2002,000
      1,400-1,6001,800-2,2002,400-2,8002,600-2,8002,400-2,6002,200-2,400
      1,600-2,0002,000-2,6002,800-3,2003,0002,800-3,0002,400-2,800
      Nutrition; Fuel your Body
      Dietary food log: be aware of your caloric intake.
      (see food log)
      Learn to read food labels
      See FDA “How to read a food label”.
      Shop the outer wall of the grocery store.
      Eat the rainbow
      Avoid trans fats and HFCS
      Eat foods that will sustain you through your busy massage day, eat breakfast.
      Eat small healthy snack in between clients. Drink water, don’t drink your calories.
    • Exercise; Strengthen your body
      Yoga, Thai Chi, Qi Gong
      Video cast, pod cast, yoga studio, DVD, community centers
      Walk
      Its free
      WII
      Balanced board
      Stretch
      Yoga
      Active stretch routine
      Participate in an activity you enjoy (garden, hike, bowl…the list is endless….get up and move)
      Group activities also provide a marketing opportunity
    • Elements of a Rounded Routine
      Aerobic
      Cardio, endurance
      Muscular
      Bone strength and muscular fitness
      Stretch
      Improves ROM and posture, reduces muscular tension, prevents injury
      Core
      Abs, lower back, pelvis
      Balance
      Improved balance increases our body awareness and reduces falls as we age
    • Walk Routine
      3 days a Week
      Step 1: Walk at a normal, slow speed for 5 minutes. This helps to warm up the muscles.Step 2: Speed walk or jog for 30 seconds.Step 3: Walk at a slightly faster pace then in step one for 3 minutes.Step 4: Speed walk or jog for 30 seconds.Step 5: Walk at a slightly faster pace then in step one for 3 minutes.Step 6: Speed walk or jog for 30 seconds.Step 7: Walk at a slightly faster pace then in step one for 3 minutes.Step 8: Speed walk or jog for 30 seconds.Step 9: Walk at a normal, slow speed for the last 4 minutes. This will help you to cool down after your workout.
    • Feed your soul
      • Emotional connection to others
      • Children, peers, pets, family
      • Prayer; most common spiritual practice
      • Creativity
      • Express yourself
      • Connect with nature
      • Elements
      • Meditation
      • Stillness
      • Gratitude
      • Journaling, affirmations
    • Stay Connected
      Receive body work regularly;
      Remember what it’s like to be a client
      Receive the healing benefits
      Trade with other MT’s
      Take a class; learn new techniques
      New tools for your tool belt
      Be excited about massage again
    • Pay it forward
      Do Not:
      Diagnose
      never give a label to a pathology
      Prescribe
      never undermine a medication prescribed by a MD
      Prognosis
      never tell a client when you think they will be better
      Do:
      Speak from experience
      Offer demonstrations
      Stretches/exercise/acupoints
      Copy articles
      • Herbs, nutrition, exercise, stretch, meditations or so on
      Refer to Allied Health Professional
      Chiropractic, medical, therapist, nutritionist, personal trainer
      Have referral lists available
    • You can only heal to the extent that it is healing to be in your presence