Stress Reduction Through Massage

Stress reduction through massage is an excellent way to relieve the daily pressures that work, home, and family place on the mind and body.

Hot stone massages decrease tension and relieve stress.

Stress is an automatic biological reaction to a real or perceived threat. The body enters a state of alertness in order to fight or flee a dangerous situation. The body tenses, breathing slows, and heart rate, blood pressure, and adrenaline production all increase. Ideally, this reaction subsides once the threat passes, enabling your body and mind to return to a calm and relaxed state. For many people, however, the body becomes stuck in a chronic fight-or-flight state.

This type of chronic stress takes a toll on the mind and body, causing a host of negative symptoms such as irritability, difficulty concentrating, fatigue, headaches, weight gain, and insomnia. Chronic stress inhibits your ability to function effectively.

During a massage, your soft tissues, skin, tendons, and muscles are manipulated to induce relaxation. Massage stimulates the body's relaxation response, increasing circulation, releasing muscle tension, and activating sensory receptors. It is soothing physically and mentally. Moreover, massage boosts the immune system and triggers the body to release natural painkillers, called endorphins.

In addition to relaxing tense muscles and relieving the physical symptoms of stress, massage can help calm your mind and improve your mood. Massage can reduce the levels of stress hormones in the body, ease joint pain and stiffness, prevent and treat headaches, improve circulation, and promote restful sleep. The Touch Research Institute states that massage therapy effectively decreases anxiety and depression.

While massage of any kind is relaxing, four types of massage are especially effective at relieving tension and reducing stress.

• Swedish Massage: This traditional type of massage uses gentle kneading and stroking motions to manipulate the soft tissues and relax the body. It is ideal for stress relief and relaxation.

• Hot Stone Massage: This massage technique involves the placement of heated stones and massage oils on tense areas of the body to decrease muscle stiffness and tension and relieve stress.

• Trigger Point Massage: During trigger point massages, a trained therapist delivers concentrated finger pressure to specific points to reduce pain and tension and alleviate muscle spasms. Trigger point massage is especially beneficial to those who develop headaches and muscle pain in response to stress.

• Reflexology: This type of massage, also called zone massage, stimulates blood and lymphatic fluid circulation, reduces pain, and increases relaxation. This technique is similar to acupuncture in that it involves the application of pressure to specific points to stimulate bodily organs.

The addition of soothing music, aromatherapy, and essential oils can increase the stress reduction benefits of massage therapy.

Massage is safest and most effective when performed by a trained massage therapist. To locate a massage therapist in your area, check your local phone book or ask your doctor for a referral. You can also search for a licensed therapist online by visiting the American Massage Therapy Association website.

Before agreeing to treatment, carefully check your therapist's credentials, and be certain to mention any relevant medical history or existing health concerns.

While most insurance plans offer some coverage for medically necessary professional massages, some do not. Massage therapy is expensive for those that must pay out of pocket. Call your insurance company to determine if your current plan covers massage therapy. If not, speak with your doctor about your financial limitations. He/She may be able to help you obtain financing for stress reduction through massage.

If you cannot afford to visit a professional massage therapist, ask your spouse or another family member to help. Even an inexperienced friend or family member can rub your neck and shoulders to provide you with stress reduction through massage.

• Washable Meditation Cushions
• Alternative Anger Management Therapy
• Funny Stressful Clipart

• Anger Management Worksheets
• Mandalas for Meditation and Coloring
• Stress Management Lesson Plans
• Stress Management PowerPoint Presentation
• Free Guided Relaxation