Self Care2011

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

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Self Care2011

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

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