Self Care2011
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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