Stress Management - Topic Overview

What happens when you are stressed? Stress is what you feel when you have to handle more than you are used to. When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy. This is called the fight-or-flight stress response. Some stress is normal and even useful. Stress can help if you need to work hard or react quickly. For example, it can help you win a race or finish an important job on time. But if stress happens too often or lasts too long, it can have bad effects. It can be linked to headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune system, making it harder to fight off disease. If you already have a health problem, stress may make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and you may not do well at work or school. What can you do about stress? The good news is that you can learn ways to manage stress. To get stress under control: Find out what is causing stress in your life. Look for ways to reduce the amount of stress in your life. Learn healthy ways to relieve stress or reduce its harmful effects. How do you measure your stress level? Sometimes it is clear where stress is coming from. You can count on stress during a major life change such as the death of a loved one, getting married, or having a baby. But other times it may not be so clear why you feel stressed. It's important to figure out what causes stress for you. Everyone feels and responds to stress differently. Keeping a stress journal may help. Get a notebook, and write down when something makes you feel stressed. Then write how you reacted and what you did to deal with the stress. Keeping a stress journal can help you find out what is causing your stress and how much stress you feel. Then you can take steps to reduce the stress or handle it better. To find out how stressed you are right now, use this Interactive Tool: What Is Your Stress Level? How can you avoid stress? Stress is a fact of life for most people. You may not be able to get rid of stress, but you can look for ways to lower it. You might try some of these ideas: Learn better ways to manage your time. You may get more done with less stress if you make a schedule. Think about which things are most important, and do those first. Find better ways to cope. Look at how you have been dealing with stress. Be honest about what works and what does not. Think about other things that might work better.

Take good care of yourself. Get plenty of rest. Eat well. Don't smoke. Limit how much alcohol you drink. Try out new ways of thinking. When you find yourself starting to worry, try to stop the thoughts. Work on letting go of things you cannot change. Learn to say "no." Speak up. Not being able to talk about your needs and concerns creates stress and can make negative feelings worse. Assertive communication can help you express how you feel in a thoughtful, tactful way. Ask for help. People who have a strong network of family and friends manage stress better.

Sometimes stress is just too much to handle alone. Talking to a friend or family member may help, but you may also want to see a counselor. How can you relieve stress? You will feel better if you can find ways to get stress out of your system. The best ways to relieve stress are different for each person. Try some of these ideas to see which ones work for you: Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started. Write. It can help to write about the things that are bothering you. Let your feelings out. Talk, laugh, cry, and express anger when you need to with someone you trust. Do something you enjoy. A hobby can help you relax. Volunteer work or work that helps others can be a great stress reliever. Learn ways to relax your body. This can include breathing exercises, muscle relaxation exercises, massage, aromatherapy, yoga, or relaxing exercises liketai chi and qi gong. Focus on the present. Try meditation, imagery exercises, or self-hypnosis. Listen to relaxing music. Try to look for the humor in life. Laughter really can be the best medicine.

Stress Management - Causes of Stress

A lot of things can cause stress. You may feel stress when you go on a job interview, take a test, or run a race. These kinds of short-term stress are normal. Long-term (chronic) stress is caused by stressful situations or events that last over a long period of time, like problems at work or conflicts in your family. Over time, chronic stress can lead to severe health problems. Personal problems that can cause stress include:
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How to Manage Stress Stress. We all live with it each day. But how do you react to daily stress? For some people, life's stressors cause them to become irritable, short-tempered, or unable to concentrate on tasks. Others have interrupted sleep (trouble falling asleep or waking early in the morning with racing thoughts). Then there are those who react by eating junk food -- and a lot of it! (Remember - desserts is stressed spelled backward!) The good news: No matter how busy your schedule, it is possible to manage stress... Read the How to Manage Stress article > >

Your health, especially if you have a chronic illness such as heart disease,diabetes, or arthritis. Emotional problems, such as anger you can't express, depression, grief, guilt, or low self-esteem. Your relationships, such as having problems with your relationships or feeling a lack of friendships or support in your life. Major life changes, such as dealing with the death of a parent or spouse, losing your job, getting married, or moving to a new city.

Stress in your family, such as having achild, teen, or other family member who is under stress, or being a caregiver to a family member who is elderly or who has health problems. For more information, see the topic Quick Tips: Reducing the Stress of Caregiving. Conflicts with your beliefs and values. For example, you may value family life, but you may not be able to spend as much time with your family as you want. Social and job issues that can cause stress include:

Your surroundings. Living in an area where overcrowding, crime, pollution, or noise is a problem can create chronic stress. Your social situation. Being poor, feeling lonely, or facing discrimination based on your race, gender, age, or sexual orientation can add stress to your life. Your job. Being unhappy with your work or finding your job too demanding can lead to chronic stress. Learn how to manage job stress. Unemployment. Losing your job or not being able to find work can also add to your stress level. Post-traumatic stress You may need help dealing with stress if you have faced a life-threatening or traumatic event such as rape, a natural disaster, or war. These events can causeacute stress disorder or post-traumatic stress disorder (PTSD). For more information, see the topic Post-Traumatic Stress Disorder.

Stress Management - Effects of Stress

Stress causes changes in your body. It also affects your emotions. How stress affects the body Common symptoms of stress include: A fast heartbeat. A headache. A stiff neck and/or tight shoulders. Back pain. Fast breathing. Sweating, and sweaty palms. An upset stomach, nausea, or diarrhea. Over time, stress can affect your:1 Immune system. Constant stress can make you more likely to get sick more often. And if you have a chronic illness such as AIDS, stress can make your symptoms worse. Heart. Stress is linked to high blood pressure, abnormal heartbeat (arrhythmia),blood clots, and hardening of the arteries (atherosclerosis). It's also linked tocoronary artery disease, heart attack, and heart failure. Muscles. Constant tension from stress can lead to neck, shoulder, and low back pain. Stress may make rheumatoid arthritis worse. Stomach. If you have stomach problems, such as gastroesophageal reflux disease (GERD), peptic ulcer disease, or irritable bowel syndrome, stress can make your symptoms worse. Reproductive organs. Stress is linked to low fertility, erection problems, problems during pregnancy, and painful menstrual periods. Lungs. Stress can make symptoms of asthma and chronic obstructive pulmonary disease (COPD) worse.

Skin. Skin problems such as acne and psoriasis are made worse by stress. How stress affects your thoughts and emotions You might notice signs of stress in the way you think, act, and feel. You may:

Feel cranky and unable to deal with even small problems. Feel frustrated, lose your temper more often, and yell at others for no reason. Feel jumpy or tired all the time. Find it hard to focus on tasks. Worry too much about small things. Feel that you are missing out on things because you can't act quickly. Imagine that bad things are happening or about to happen. How stress affects you depends on many things, such as:

Your personality. What you have learned from your family about responding to stress. How you think about and handle stress. See: Your coping strategies. Your social support. The type of stress matters Stress can affect you both instantly (acute stress) and over time (chronic stress). Acute (short-term) stress is the body's instant response to any situation that seems demanding or dangerous. Your stress level depends on how intense the stress is, how long it lasts, and how you cope with the situation. Most of the time, your body recovers quickly from acute stress. But stress can cause problems if it happens too often or if your body doesn't have a chance to recover. In people with heart problems, acute stress can trigger an abnormal heartbeat (arrhythmia) or even a heart attack. Chronic (long-term) stress is caused by stressful situations or events that last over a long period of time. This could include having a difficult job or dealing with a chronic disease. If you already have a health problem, stress can make it worse.

Stress Management - Measuring Stress

Feeling stress is a fact of life for most people. But it affects everyone differently. What causes stress for you may not be stressful for someone else. That's because how you view a situation affects how much stress it causes you. Only you can figure out whether you have too much stress in your life. Ask yourself these questions to find out what is causing your stress: What job, family, or personal stress do I have? Stress can be caused by an ongoing personal situation such as: Problems in your family or with a relationship. Caring for a family member who is elderly, has chronic health problems, or is disabled. Caregiving is a major source of stress. For more information, see the topic Quick Tips: Reducing the Stress of Caregiving.

Your job. Dealing with a family member who is under stress. Have I had any recent major life changes? Life changes such as getting married, moving to a new city, or losing a job can all be stressful. You can't always control these things, but you can control how you respond to them. To find out your current stress level based on recent changes in your life, try thisInteractive Tool: What Is Your Stress Level? Do my beliefs cause me stress? Some people feel stress because their beliefs conflict with the way they are living their life. Examine your beliefs to find out if you have this kind of conflict in your life. How am I coping with stress? Your lifestyle choices can prevent your body from recovering from stress. For example, as you sleep, your body recovers from the stresses of the day. If you're not getting enough sleep or your sleep is often interrupted, you lose the chance to recover from stress. The way you act and behave can also be a sign of stress. Some people who face a lot of stress react by smoking, drinking too much alcohol, eating poorly, or notexercising. The health risks posed by these habits are made even worse by stress. Your body feels stress-related wear and tear in two ways: the stress itself and the unhealthy ways you respond to it. Use this coping strategies evaluation form to help you find out how you cope with stress. You can also try this Interactive Tool: How Well Do You Bounce Back? It measures your ability to deal with life's challenges.

Stress Management - Ways to Relieve Stress

The best way to manage your stress is to learn healthy coping strategies. You can start practicing these tips right away. Try one or two until you find a few that work for you. Practice these techniques until they become habits you turn to when you feel stress. You can also use this coping strategies form to see how you respond to stress. Stress-relief techniques focus on relaxing your mind and your body. Ways to relax your mind Write. It may help to write about things that are bothering you. Write for 10 to 15 minutes a day about stressful events and how they made you feel. Or think about starting a stress journal. This helps you find out what is causing your stress and how much stress you feel. After you know, you can find better ways to cope. Let your feelings out. Talk, laugh, cry, and express anger when you need to. Talking with friends, family, a counselor, or a member of the clergy about your feelings is a healthy way to relieve stress. Do something you enjoy. This can be: A hobby, such as gardening. A creative activity, such as writing, crafts, or art. Playing with and caring for pets. Volunteer work.

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You may feel that you're too busy to do these things. But making time to do something you enjoy can help you relax. It might also help you get more done in other areas of your life. o Focus on the present. Meditation and guided imagery are two ways to focus and relax your mind. Meditate. When you meditate, you focus your attention on things that are happening right now. Paying attention to your breathing is one way to focus. For more information, see:

Stress Management: Doing Meditation. o Use guided imagery. With guided imagery, you imagine yourself in any setting that helps you feel calm and relaxed. You can use audiotapes, books, or a teacher to guide you. To learn more, see:

Stress Management: Doing Guided Imagery to Relax. Ways to relax your body o Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started. Even everyday activities such as housecleaning or yard work can reduce stress. Stretching can also relieve muscle tension. For more information about becoming more active, see the topic Fitness. Try techniques to relax. Breathing exercises, muscle relaxation, and yoga can help relieve stress. Breathing exercises. These include roll breathing, a type of deep breathing. For more information, see:

Stress Management: Breathing Exercises for Relaxation. o Progressive muscle relaxation. This technique reduces muscle tension. You do it by relaxing separate groups of muscles one by one. To learn more, see:

Stress Management: Doing Progressive Muscle Relaxation. o Yoga, tai chi, and qi gong. These techniques combine exercise and meditation. You may need some training at first to learn them. Books and videos are also helpful. You can do all of these techniques at home. For more information on yoga, see:

Stress Management: Practicing Yoga to Relax. You might like to try a combination of these techniques. See: Stress Management: Relaxing Your Mind and Body. In addition to practicing these skills, you might also try other techniques to reduce stress. In addition to meditation, progressive muscle relaxation, and breathing exercises to relieve stress, you might try these other therapies. Ways to relax your mind
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Self-hypnosis can open your mind to suggestions that can relieve stress or change the way you respond to stress. Autogenic training includes six exercises that make the body relax. Each exercisehelps you relax your body in a different way. Music therapy can relax your body, improve your mood, and change the pace of your day. Humor therapy may reduce stress and boost your immune system. Ways to relax your body

Massage, such as a shoulder and neck massage, uses touch to relieve tension. You can see a massage therapist or have a friend or family member give you a massage. You can even give yourself a massage. Aromatherapy uses the aroma-producing oils from plants to help you relax. Biofeedback teaches you how to use your mind to control skin temperature, muscle tension, heart rate, or blood pressure. All of these things can be affected by stress. Herbal supplements Some people use herbal supplements such as valerian, kava, gingko, St. John's Wort, and chamomile to relieve stress symptoms such as anxiety and insomnia.But supplements like these can be sold with limited or no research on how well they work. Talk with your doctor if you are taking supplements, especially if you have another health condition.

Self-Hypnosis for Stress - Topic Overview

Hypnosis is a state of focused concentration during which a person becomes less aware of his or her surroundings. Hypnotherapy is the use of hypnosis to treat physical or psychological conditions. It is thought that during a hypnotic state, or trance, people have a heightened ability to accept suggestions that can help change their behavior. Hypnosis can be led by a hypnotherapist, or a hypnotherapist can teach people to hypnotize themselves (self-hypnosis). Self-hypnosis can also be learned from books. Self-hypnosis usually consists of writing or adapting a script to induce hypnosis (including suggestions to help with specific problems), recording the script, and playing the tape to induce a hypnotic state. Some people are more comfortable with self-hypnosis because they are alone throughout the exercise and are in control of all suggestions made during the hypnotic trance. Self-hypnosis is considered safe, even when done by inexperienced people. There are no reported cases of harm resulting from self-hypnosis. But do not perform self-hypnosis while driving a vehicle or in any situation where you need to be fully alert or able to respond quickly (for example, while operating machinery or while supervising children).

How to Use Self Hypnosis to Stop Anxiety Attacks

Did you know that you can stop anxiety attacks withself-hypnosis? This does not refer to swinging a pocket watch in front of your eyes and repeating "I am getting sleepier and sleepier..." During a panic attack, your rational mind is under siege and difficult to access. But because hypnotherapy works on your subconscious mind, you can use it to calm yourself with a simple physical trigger.

Not everyone is a good candidate for hypnotherapy. Fortunately, you don't need to spend hundreds of dollars on a hypnotherapist to see if this technique will work for you. You can try this simple selfhypnosis script anytime to help you stop anxiety attacks.

Steps
1. Get comfortable. Get as comfortable as possible, but not so much so that you'll fall asleep. Try lying on the floor arms at your side or sitting in a straight backed chair with your hands in your lap. If you have time, close your eyes and focus on relaxing each part of your body one by one starting with your head and working down to your toes. Ads by Google Fear Not... Don't let Fear Control Your Life. Learn How to Overcome Your Fear... www.JourneyAnswers.com

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Start the journey. Hypnotherapy helps to stop anxiety by creating an experience of deep calm you can return to any time with a simple trigger. Begin by picturing the most relaxing place you can imagine. It might be a warm beach or a babbling forest stream. Whatever your scene, make sure your whole body and mind can feel at ease there.

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Descending step-by-step into your scene and experience of relaxation. The most effective way is to record yourself narrating this descent so you can listen to it at this time. With a little bit of focus, however, you can also do this part in your mind. Be sure to take your time and don't rush through any of the steps.

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Count down. Picture yourself in a peaceful garden. The experience can be as vivid as you like since it will help prepare you for the journey to the truly special place you visualized earlier. Then imagine a set of ten steps leading down from the garden to your special place. Take each step slowly counting each one as you go. With every step tell yourself that you are getting more and more relaxed. The key to using hypnotherapy to stop anxiety is to take your time and let your body and mind settle into the calm and peace you are creating.

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Create a trigger. By now you've reached the tenth garden step and arrived at your perfect paradise. You are completely safe here and can return whenever you want. Take some time to hear, see and feel the deep peace of this place whether it's the wind in the trees or the water lapping on the beach. Then put it into words. "I am peaceful, happy and perfectly in control of my life. I easily cope with everything that happens." Use your own words if you need to. Then, when you're ready, pinch the fold of skin between your thumb and first finger on your right hand. If you're pregnant, pinch your thumb instead. Then repeat, "I am peaceful, happy and perfectly in control of my life. I easily cope with everything that happens. I can relax at will, simply by pinching my right hand and thinking of this place."

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Come back. When you're ready, imagine yourself returning to the steps with the awareness that you can come back here any time you want. Count slowly from ten down to zero as you climb the steps and let the sounds of the everyday world return to you. When you finish counting you should feel calm and relaxed.

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The next time you want to stop anxiety or a panic attack, just pinch the fold of skin between your thumb and first finger on your right hand and you'll return to the calm and peace of the special place you've created for yourself.

Autogenic Training
What is autogenic training?
Autogenic training (AT) is a technique that teaches your body to respond to your verbal commands. These commands "tell" your body to relax and control breathing, blood pressure, heartbeat, and body temperature. The goal of AT is to achieve deep relaxation and reduce stress. After you learn the technique, you can use it whenever you need or want relief from symptoms of stress, or you can practice it regularly to enjoy the benefits of deep relaxation and prevent the effects of chronic stress. Autogenic training consists of six standard exercises that make the body feel warm, heavy, and relaxed. For each exercise, you get into a simple posture (sitting in a comfortable chair or reclining), concentrate without any goal, and then use visual imagination and verbal cues to relax your body in some specific way.

What is autogenic training used for?

Most people use autogenic training (AT) to relieve the symptoms of stress. It can also be helpful with problems such as generalized anxiety, fatigue, and irritability. Some people use it to manage pain, reduce sleeping disorders such as insomnia, and increase their resistance to stress. Also, AT has been shown to help treat:

Hyperventilation (breathing that is deeper and more rapid than normal). Asthma (inflammation in the tubes that carry air to the lungs, resulting in periodic episodes of difficulty breathing as well as wheezing, chest tightness, and coughing). Constipation and diarrhea.

Gastritis and stomach spasms. Ulcers (sores on the skin or on a mucous membrane, such as inside the mouth, stomach, or intestines). Racing heart and irregular heartbeat. High blood pressure. Cold hands or feet. Headaches. Thyroid problems, such as an overactive thyroid (hyperthyroidism). Is autogenic training safe? Autogenic training (AT) is safe for most people. Before beginning a program to learn AT, see your doctor for a physical exam and discuss what physiological effects AT might have on you. If you have a serious disease such as diabetes or a heart condition, learn and use AT only under the supervision of your doctor. Some people have a sharp increase or decrease in their blood pressure when they do AT exercises. If you have high or low blood pressure, have your doctor or nurse check to see whether AT is bringing your blood pressure closer to normal. If you use AT to help control any disease, including all heart and circulatory problems, do not use it to replace any conventional treatments, such as medicines. AT is not recommended for:

Children younger than age 5. People with severe mental or emotional disorders. If you feel very anxious or restless during or after doing the exercises, stop AT or continue only under the supervision of a professional AT instructor. Always tell your doctor if you are using an alternative therapy or if you are thinking about combining an alternative therapy with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on an alternative therapy. Autogenic training is a relaxation technique similar to the meditation first introduced by German psychiatrist Johannes Schulz in the 1930s. It is believed that through a series of self-statements about heaviness and warmth in different parts of the body, a positive effect is induced on the autonomic nervous system. Although less well-known than other relaxation techniques, such as progressive muscle relaxation and guided imagery, a metaanalytic study in 2002 found positive effects of autogenic training across a range of diagnoses. In terms ofSocial Anxiety Disorder (SAD), autogenic training may aid in relaxation and help to reduce symptoms of anxiety when combined with other forms of treatment. For those who suffer with medical conditions, please consult with your doctor prior to beginning any type of relaxation training exercise.

How to practice autogenic training 1. Find a quiet place free from distractions. Lie on the floor or recline in a chair. Loosen any tight clothing and remove glasses or contacts. Rest your hands in your lap or on the arms of the chair. 2. Take a few slow even breaths. If you have not already, spend a few minutes practicingdiaphragmatic breathing. 3. Quietly say to yourself, "I am completely calm." 4. Focus attention on your arms. Quietly and slowly repeat to yourself six times, "My arms are very heavy." Then quietly say to yourself, "I am completely calm." 5. Refocus attention on your arms. Quietly and slowly repeat to yourself six times, "My arms are very warm." Then quietly say to yourself, "I am completely calm." 6. Focus attention on your legs. Quietly and slowly repeat to yourself six times, "My legs are very heavy." Then quietly say to yourself, "I am completely calm." 7. Refocus attention on your legs. Quietly and slowly repeat to yourself six times, "My legs are very warm." Then quietly say to yourself, "I am completely calm." 8. Quietly and slowly repeat to yourself six times, "My heartbeat is calm and regular." Then quietly say to yourself, "I am completely calm." 9. Quietly and slowly repeat to yourself six times, "My breathing is calm and regular." Then quietly say to yourself, "I am completely calm." 10. Quietly and slowly repeat to yourself six times, "My abdomen is warm." Then quietly say to yourself, "I am completely calm." 11. Quietly and slowly repeat to yourself six times, "My forehead is pleasantly cool." Then quietly say to yourself, "I am completely calm." 12. Enjoy the feeling of relaxation, warmth and heaviness. When you are ready, quietly say to yourself, "Arms firm, breathe deeply, eyes open."

Music Therapy
What is music therapy? Music therapy is the use of music to gain physical and emotional healing and wellness. A trained and certified music therapist, dance/movement therapist, or creative arts/expressive therapist can provide music therapy. Therapy sessions can involve listening to music, musicmaking, or both. Research is beginning to reveal how music works to heal the body and mind.

The rhythm and tone of music can excite you or relax you. Music therapy can help reduce your heart rate and blood pressure and increase your ability to think, learn, reason, and remember. Music-making is a healthy way of expressing yourself. What is music therapy used for? You can use music therapy to help your mental and physical health. It helps people express themselves, find new memories, and calm the body and mind through its rhythm, order, and predictability. Music therapy is sometimes combined with movement therapies, such as dance. Music therapy:

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May improve forgetfulness (dementia) by: Improving your connection to others. Helping the brain produce a calming substance (melatonin). Improving how well you speak. Improving long-term and medium-term memory. May help babies born too early to deal with necessary but painful procedures. Crying is often affected by music. Is used to reduce the pain of cancer treatment. Is music therapy safe? Music therapy is considered safe. Always tell your doctor if you are using an alternative therapy or if you are thinking about combining an alternative therapy with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on an alternative therapy.

Humor Therapy What is humor therapy? Humor therapy (sometimes called therapeutic humor) uses the power of smiles and laughter to aid healing. Humor therapy helps you find ways to make yourself (or others) smile and laugh more. When you think of humor therapy, picture clowns in the children's ward of a hospital cheering up sick children. Some hospitals now have humor carts that provide funny materials for people of any age. Many nurses have learned the value of providing a good laugh to those they care for. Scientists have been researching the relation between the mind and the body, especially in connection with the body's ability to heal (a field called psychoneuroimmunology). Laughter appears to change brain chemistry and may boost the immune system. Humor may allow a person to feel in control of a situation and make it seem more manageable. It allows people to release fears, anger, and stress, all of which can harm the body over time. Humor improves the quality of life. What is humor therapy used for? Anyone can use humor therapy, either preventively or as part of treatment for any disease. People commonly use it in the treatment of long-term (chronic) diseases, especially those that are made worse by stress (such as heart disease and asthma). Chronic diseases have a negative effect on mood and attitude, which can make the disease worse. Humor therapy helps reduce the negative effects of feeling unhealthy, out of control, afraid, or helpless, which are common problems for those with cancer or chronic diseases.

Humor therapy is also valuable as a preventive measure for the caregivers of people with chronic diseases. Caregivers are at high risk of becoming sick themselves, and humor therapy can help release the stress that comes from being a caregiver. Caregivers and those they care for can practice humor therapy together, and they both are likely to have better health as a result. Is humor therapy safe? Humor therapy is completely safe. Your doctor is likely to approve of any efforts you make to use humor therapy, even if he or she is not aware of specific medical benefits that may result. Because it is inexpensive, risk-free, and readily available, there is little reason not to try practicing humor therapy. Always tell your doctor if you are using an alternative therapy or if you are thinking about combining an alternative therapy with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on an alternative therapy.

Ways to relax your body

Massage Therapy
What is massage?
Massage is rubbing the soft tissues of the body, such as the muscles. Massage may be helpful in reducing tension and pain, improving blood flow, and encouraging relaxation. Massage therapists usually apply pressure with their hands, but they can also use their forearms, elbows, or feet. There are at least 80 different types of massage. Some are gentle, and some are very active and intense. For example, Swedish massage is very gentle and is often used to promote relaxation, improve blood flow, and relieve muscle tension. The therapist uses long, gliding strokes and kneading and tapping techniques on the top layer of muscles in the direction of blood flow to the heart. This may also include moving the joints gently to improve range of motion. Deep tissue massage is more active and intense. It is used to treat long-lasting muscle tension. The therapist applies slow strokes (with the fingers, thumbs, and elbows) using intense pressure to reach deeper layers of the muscles than those reached with a Swedish massage technique. You can use self-massage to unwind after work or school, or to energize yourself in the morning. You can easily massage your feet, hands, or neck while doing other tasks or while relaxing. Self-massage works best if you are in comfortable clothes and are sitting or lying in a comfortable position. Use oil or lotion to massage bare skin. Trigger point massage is less gentle and can sometimes be uncomfortable. The therapist applies firm pressure to knots or tight, tense muscles that have been overused or injured, continuing until the muscles relax. Let your massage therapist know if you feel any discomfort during the massage. Some people feel that massage works because the touch is healing. Touch also communicates a sense of caring.

What is massage used for?

People use massage to promote relaxation and relieve pain. It can also relieve muscle tension and may improve blood flow, relieve pressure on nerves, and restore normal joint movement.

Is massage safe?
When done properly, massage is considered safe. Certification by the National Certification Board for Therapeutic Massage and Bodywork (NCBTMB) ensures that your massage therapist has a certain level of training and uses certain practice guidelines. Keep in mind that massage may be expensive, is generally not covered by insurance, and requires a time commitment. Always tell your doctor if you are using an alternative therapy or if you are thinking about combining an alternative therapy with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on an alternative therapy.
Taking calcium, magnesium, and B vitamins can also help ease anxiety symptoms.