Christmas Eve 1881

Pa never had much compassion for the lazy or those who squandered their means and then never had enough for the necessities. But for those who were genuinely in need, his heart was as big as all outdoors. It was from him that I learned the greatest joy in life comes from giving, not from receiving.

It was Christmas Eve 1881. I was fifteen years old and feeling like the world had caved in on me because there just hadn't been enough money to buy me the rifle that I'd wanted for Christmas. We did the chores early that night for some reason. I just figured Pa wanted a little extra time so we could read in the Bible.

After supper was over I took my boots off and stretched out in front of the fireplace and waited for Pa to get down the old Bible. I was still feeling sorry for myself and, to be honest, I wasn't in much of a mood to read Scriptures. But Pa didn't get the Bible, instead he bundled up again and went outside. I couldn't figure it out because we had already done all the chores. I didn't worry about it long though, I was too busy wallowing in self-pity.

Soon Pa came back in. It was a cold clear night out and there was ice in his beard. "Come on, Matt," he said. "Bundle up good, it's cold out tonight." I was really upset then. Not only wasn't I getting the rifle for Christmas, now Pa was dragging me out in the cold, and for no earthly reason that I could see. We'd already done all the chores, and I couldn't think of anything else that needed doing, especially not on a night like this. But I knew Pa was not very patient at one dragging one's feet when he'd told them to do something, so I got up and put my boots back on and got my cap, coat, and mittens.

Ma gave me a mysterious smile as I opened the door to leave the house. Something was up, but I didn't know what. Outside, I became even more dismayed. There in front of the house was the work team, already hitched to the big sled. Whatever it was we were going to do wasn't going to be a short, quick, little job. I could tell. We never hitched up this sled unless we were going to haul a big load.

Pa was already up on the seat, reins in hand. I reluctantly climbed up beside him. The cold was already biting at me. I wasn't happy. When I was on, Pa pulled the sled around the house and stopped in front of the woodshed. He got off and I followed. "I think we'll put on the high sideboards," he said. "Here, help me." The high sideboards! It had been a bigger job than I wanted to do with just the low sideboards on, but whatever it was we were going to do would be a lot bigger with the high sideboards on.

After we had exchanged the sideboards, Pa went into the woodshed and came out with an armload of wood -- the wood I'd spent all summer hauling down from the mountain, and then all Fall sawing into blocks and splitting.

What was he doing? Finally I said something. "Pa," I asked, "what are you doing?" "You been by the Widow Jensen's lately?" he asked. The Widow Jensen lived about two miles down the road. Her husband had died a year or so before and left her with three children, the oldest being eight. Sure, I'd been by, but so what? "Yeah," I said, "Why?" "I rode by just today," Pa said. "Little Jake was out digging around in the woodpile trying to find a few chips. They're out of wood, Matt."

That was all he said and then he turned and went back into the wood-shed for another armload of wood. I followed him. We loaded the sled so high that I began to wonder if the horses would be able to pull it. Finally, Pa called a halt to our loading, then we went to the smoke house and Pa took down a big ham and a side of bacon. He handed them to me and told me to put them in the sled and wait. When he returned he was carrying a sack of flour over his right shoulder and a smaller sack of something in his left hand. "What's in the little sack?" I asked. "Shoes. They're out of shoes.

Little Jake just had gunny sacks wrapped around his feet when he was out in the woodpile this morning. I got the children a little candy too. It just wouldn't be Christmas without a little candy."

We rode the two miles to the Widow Jensen's pretty much in silence. I tried to think through what Pa was doing. We didn't have much by worldly standards. Of course, we did have a big woodpile, though most of what was left now was still in the form of logs that I would have to saw into blocks and split before we could use it. We also had meat and flour, so we could spare that, but I knew we didn't have any money, so why was Pa buying them shoes and candy? Really, why was he doing any of this? The Widow Jensen had closer neighbors than us; it shouldn't have been our concern.

We came in from the blind side of the Jensen house and unloaded the wood as quietly as possible. Then we took the meat and flour and shoes to the door. We knocked. The door opened a crack and a timid voice said, "Who is it?" "Lucas Miles, Ma'am, and my son, Matt. Could we come in for a bit?" The Widow Jensen opened the door to let us in. She had a blanket wrapped around her shoulders. The children were wrapped in another and were sitting in front of the fireplace by a very small fire that hardly gave off any heat at all. The Widow Jensen fumbled with a match and finally lit the lamp.

"We brought you a few things, Ma'am," Pa said and set down the sack of flour. I put the meat on the table. Then Pa handed her the sack that had the shoes in it. She opened it hesitantly and took the shoes out one pair at a time. There was a pair for her and one for each of the children sturdy shoes, the best, shoes that would last.

I watched her carefully. She bit her lower lip to keep it from trembling and then tears filled her eyes and started running down her cheeks. She looked up at Pa like she wanted to say something, but it wouldn't come out. "We brought a load of wood too, Ma'am," Pa said. He turned to me and said, "Matt, go bring in enough to last awhile. Let's get that fire up to size and heat this place up."

I wasn't the same person when I went back out to bring in the wood. I had a big lump in my throat, and as much as I hate to admit it, there were tears in my eyes too. In my mind I kept seeing those three kids huddled around the fireplace and their mother standing there with tears running down her cheeks with so much gratitude in her heart that she couldn't speak.

My heart swelled within me and a joy that I'd never known before filled my soul. I had given at Christmas many times before, but never when it had made so much difference. I could see we were literally saving the lives of these people.

I soon had the fire blazing and everyone's spirits soared. The kids started giggling when Pa handed them each a piece of candy and the Widow Jensen looked on with a smile that probably hadn't crossed her face for a long time. She finally turned to us. "God bless you," she said. "I know the Lord has sent you. The children and I have been praying that he would send one of his angels to spare us." In spite of myself, the lump returned to my throat and the tears welled up in my eyes again.

I'd never thought of Pa in those exact terms before, but after the Widow Jensen mentioned it I could see that it was probably true. I was sure that a better man than Pa had never walked the earth. I started remembering all the times he had gone out of his way for Ma and me, and many others. The list seemed endless as I thought on it.

Pa insisted that everyone try on the shoes before we left. I was amazed when they all fit and I wondered how he had known what sizes to get. Then I guessed that if he was on an errand for the Lord that the Lord would make sure he got the right sizes. Tears were running down the Widow Jensen's face again when we stood up to leave. Pa took each of the kids in his big arms and gave them a hug. They clung to him and didn't want us to go. I could see that they missed their Pa, and I was glad that I still had mine.

At the door Pa turned to Widow Jensen and said, "The Mrs. wanted me to invite you and the children over for Christmas dinner tomorrow. The turkey will be more than the three of us can eat, and a man can get cantankerous if he has to eat turkey for too many meals. We'll be by to get you about eleven. It'll be nice to have some little ones around again. Matt, here, hasn't been little for quite a spell." I was the youngest. My two brothers and two sisters had all married and had moved away.

Widow Jensen nodded and said, "Thank you, Brother Miles. I don't have to say, 'May the Lord bless you,' I know for certain that He will."

Out on the sled I felt a warmth that came from deep within and I didn't even notice the cold. When we had gone a ways, Pa turned to me and said, "Matt, I want you to know something. Your ma and me have been tucking a little money away here and there all year so we could buy that rifle for you, but we didn't have quite enough. Then yesterday a man who owed me a little money from years back came by to make things square. Your ma and me were real excited, thinking that now we could get you that rifle, and I started into town this morning to do just that. But on the way I saw little Jake out scratching in the woodpile with his feet wrapped in those gunny sacks and I knew what I had to do.

"Son, I spent the money for shoes and a little candy for those children. I hope you understand."

I understood, and my eyes became wet with tears again. I understood very well, and I was so glad Pa had done it. Now the rifle seemed very low on my list of priorities. Pa had given me a lot more. He had given me the look on the Widow Jensen's face and the radiant smiles of her three children.

For the rest of my life, whenever I saw any of the Jensens, or split a block of wood, I remembered. And remembering brought back that same joy I felt riding home beside Pa that night. Pa had given me much more than a rifle that night, he had given me the best Christmas of my life.

Slow-stroke massage relieves physical agitation in Alzheimer’s disease

Alzheimer’s disease is a neurological disorder characterised by a loss of memory, speechlessness and paralysis. Often linked to this is agitated behaviour, which is either endured or unsuccessfully treated with chemical or physical restraints. However, these treatments markedly increase the stress levels on those providing care for the patient so another type of solution would be welcomed by carers.

The lack of available treatments prompted researchers at the University of Texas USA to carry out a slow-stroke massage on out-patients with Alzheimer’s disease The aim was to monitor the character and frequency of agitation using two highly correlated instruments, the Agitated Behaviour Rating Scale Scoring Guide and the Brief Behaviour Symptom Rating Scale.

The researchers found that patients' agitated behaviour increased from dawn to dusk. The patients most frequently displayed a verbal form of agitation which was not helped or diffused by the slow-stroke massage. However, the study revealed that the more physical aspects of the agitation, such as pacing, wandering, and resisting did significantly decrease after the slow-stroke massage was carried out.

This study contributes to understanding the agitation phenomenon experienced in patients with Alzheimer’s disease and helps assess the associated factors as well as the long-term management of patients suffering with this condition.

Source : J Gerontol Nurs 1999 Jun;25(6):22-34
The effectiveness of slow-stroke massage in diffusing agitated behaviours in individuals with Alzheimer's disease.
Rowe M, Alfred D

Massage Helpful for Cerebral Palsy

Deep tissue massage, which is used to release chronic patterns of muscular tension, may offer an added edge for cerebral palsy patients when combined with more traditional treatment options.

This type of massage involves the application of pressure directly on a problem area, specifically targeting the deeper layers of muscle. Deep tissue massage can be performed using minimal pressure, so “deep” doesn't have to mean “hard.”

Athletes have long resorted to various deep tissue massage therapies to alleviate muscle damage. However, the technique has also been proven effective in helping correct the symptoms of serious muscle conditions including cerebral palsy.

One particular technique known as Canadian massage, developed by Therese Pfrimmer in the 1940's to reverse her own paralysis, uses deep tissue manipulation to stimulate circulation and cellular regeneration.

While deep muscle tissue massage has been shown to aid in the correction of damaged muscles and tissues, individuals considering such treatment for cerebral palsy should consult with their doctor before beginning therapy to determine if it is right for them.

If your child, or someone you know, suffers from cerebral palsy, contact a cerebral palsy lawyer who can help you determine if they are eligible to obtain compensation that will help cover the cost of cerebral palsy.

Thank You to www.cerebralpalsysource.com

MRI of the Breast

Courtesy of www.Radiologyinfo.org

What is MRI of the Breast?

Click to view larger

Magnetic resonance imaging (MRI) is a noninvasive medical test that helps physicians diagnose and treat medical conditions.

MR imaging uses a powerful magnetic field, radio frequency pulses and a computer to produce detailed pictures of organs, soft tissues, bone and virtually all other internal body structures. The images can then be examined on a computer monitor, transmitted electronically, printed or copied to a CD. MRI does not use ionizing radiation (x-rays).

Detailed MR images allow physicians to better evaluate various parts of the body and determine the presence of certain diseases that may not be assessed adequately with other imaging methods such as x-ray, ultrasound or computed tomography (also called CT or CAT scanning).

MRI of the breast offers valuable information about many breast conditions that cannot be obtained by other imaging modalities, such as mammography or ultrasound.

What are some common uses of the procedure?

MRI of the breast is not a replacement for mammography or ultrasound imaging but rather a supplemental tool for detecting and staging breast cancer and other breast abnormalities.

Medical studies are currently being conducted to determine whether MRI and other imaging methods can contribute to the early detection and prevention of deaths from breast cancer.

MR imaging of the breast is performed to:

assess multiple tumor locations, especially prior to breast conservation surgery.
identify early breast cancer not detected through other means, especially in women with dense breast tissue and those at high risk for the disease.
evaluate abnormalities detected by mammography or ultrasound.
distinguish between scar tissue and recurrent tumors.
determine whether cancer detected by mammography, ultrasound, or after surgical biopsy has spread further in the breast or into the chest wall.
assess the effect of chemotherapy.
provide additional information on a diseased breast to make treatment decisions.
determine the integrity of breast implants.

Without contrast material, an MRI of the breast can show:

breast tissue density.
cysts.
enlarged ducts.
hematomas.
leaking or ruptured breast implants.
the presence of enlarged lymph nodes.

By comparing breast images taken before and after contrast material injection, an MRI exam can determine:

if there are breast abnormalities.
whether an abnormality looks benign (non-cancerous) or malignant (cancerous).
the size and location of any abnormality that looks malignant.

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Back from Hell :Healing Post-Traumatic Stress Disorder

Originally published in Massage & Bodywork magazine, December/January 1999.
Copyright 2003. Associated Bodywork and Massage Professionals. All rights reserved.

In 1937, as the nation stood on the brink of World War II, Franklin Delano Roosevelt told a Chicago audience, "War is contagion." In fact, war's sickness has swept the world countless times and for thousands of years, leaving in its wake a socially sanctioned form of disease -- war-related trauma.

The effects on society of the traumatic aftermaths of war are only now being documented. A recent book, Shook Over Hell, by Eric T. Dean, Jr. (Harvard University Press, 1997), documents the drastic effects of war on the soldiers of the past century, taking a close look at the Civil War and Vietnam. From its pages, we can draw conclusions about the experiences of millions of other veterans from history and pre-history, as combat related trauma has remained basically the same for generations.

Slowly we are learning how to treat the devastating syndromes caused by war trauma. Even more slowly, alternative bodywork therapies are becoming part of the treatment.

Many massage therapists have inadvertently encountered the abreactions1 of traumatized war veterans, when a veteran begins to weep or have an uncontrollable flashback during a session. Others may have found that combat-traumatized vets begin to shiver or sweat during a session. Possibly those emotional and psychological releases were accompanied by few or fragmented explanations from the client. Trauma erodes trust and often silences the survivor. Veterans are often hesitant to talk about the experiences, which may begin to surface during the relaxation and physical relief of massage.

One massage therapist recalled that Vietnam veterans who came for routine massages in the mid-1990s described their war experiences in detail, as if they had just occurred. "It was as if the letting go into the massage process allowed the body to bring up the memory, even though it was so old," said the therapist who asked to remain anonymous. "They remembered the sounds of the helicopters overhead, the sight of the water buffalo - and still felt the fear triggered by the thought of Agent Orange and napalm."

Indeed, one of the amazing facts about trauma syndromes is that they remain in the body virtually forever unless they are treated successfully in therapy. A Vietnam veteran's poetry speaks of his firsthand experience with long-term trauma:

Memories of all the lost friends
How can one year in your life
Thirty years later still continue to haunt you at night?2

Traumatic Scars of War
Today there is a growing technical literature library on combat trauma and therapies that may help to alleviate its drastic and tragic effects. The studies show that working with veterans is not a challenge to be lightly undertaken. Special training, on-going professional support and guidance, and thorough intellectual knowledge are crucial for the therapist. Without this solid context, a session can end in disastrous retraumatization of the veteran -- and trauma for the therapist as well. These cautions apply for therapists from both mainstream health professions and alternative modalities.

The long-term effects of experiencing war combat are unrelentingly horrendous. Battle-worn veterans through the ages have endured myriads of hellish and seemingly irreparable symptoms that occur in well-documented patterns. The telltale signs of war trauma include recurrent nightmares, insomnia, terrorizing flashbacks, sudden panic attacks, inexplicable shame, dread and despair, a pervasive sense of helplessness, substance abuse and addictions, moodiness, anger, paranoia, isolationism, uncontrollable weeping and grief, sweating, shaking and trembling, constant nervousness and fidgeting, physical weakness, chronic pain, and sometimes total physical and emotional collapse.

These symptoms can be traced back to traumatic events that stimulated the state of hyperarousal and/or froze the fight-or-flight response. Such responses occur when survival mechanisms are activated to keep the physiology on "special alert," or when the overwhelming threat is so great that the system shuts down. A Vietnam vet encapsulated his state of hyperarousal:

"Scared beyond my wits
The scent of fear lingers in the patties of rice
Senses alert, tuned to any danger....
Adrenaline heightens to serve....
Quietness and stress are all that's smelled...."3

Besides hyperarousal, fight-or-flight and, in the face of inescapable threat, freezing/numbness, the primordial responses of the body to a physical threat to survival include dissociation, a type of psychological checking out and a departure from present time and place. In war, or other trauma, any or all of these responses become imprinted in the body's biochemistry, and can be triggered years later by the smallest stimuli -- a scent, a sound, a color, an image or the touch of a therapist's hand.

A Socially Sanctioned "Necessary Evil"
A major step toward understanding the sociology of trauma was taken when, in her landmark book Trauma and Recovery (Basic Books, 1992), Dr. Judith Herman identified ways that certain types of trauma are culturally accepted. Herman stated that the traumatization of men in battle has generally been societally sanctioned as a necessary, or at least an inevitable, evil. In fact, Herman wrote, for centuries cultural norms permitted certain sorts of trauma of both sexes: While men underwent the trials of war experiences, women endured traumatizing assaults closer to home -- rape, incest and other kinds of "sex war" abuse.4

Revealing his own culturally masculine conditioning, one male client explained to his massage therapist, "I've always had to be brave, in my family, in the army, at school. Throw out my chest and go on, no matter what."5 Thus, the treatment of veterans has been complicated by the cultural norms for male behavior: emotional control, bravery, physical strength and silent endurance of pain have been the only acceptable behaviors.

Trauma therapy revealed the reasons that veterans - whom society wanted to regard as brave heroes - frequently became "basket cases" after the war was over. In therapy, as veterans began to allow their war trauma to "unwind," they said they knew their experiences and feelings were not culturally allowable male behaviors. Vietnam veteran Stephen Welch wrote, "It's been 30 years and still I hold back the tears."6

Perhaps because their pain was societally unacceptable, veterans in treatment turned out to be one of the most challenging groups of clients. Adding to the complexity of trauma treatment, the violence that had instigated their war trauma resulted in particularly powerful releases once the trauma was triggered in therapy. The potential for such intense releases requires the therapist to be especially alert, centered and able to take care of him- or herself. When firmly centered, the therapist can facilitate gradual releases for the client, taking the emotions in small, bite-sized amounts, using whatever modality the client and therapist choose. Most therapists will want to refer veterans to a specialized counselor and make the parameters of the massage session clear to the client as soon as the need for trauma therapy surfaces.

Breakthrough Discovery
"Shell shock" was identified as a quasi-justifiable malady during World War II. However, through the 1950s, treatment of combat veterans generally took a limited and rather patchwork approach for several reasons. First, although society sanctioned the traumatizing experience (war), it denied the validity -- or at least the enduring intensity -- of the trauma syndromes veterans suffered in its aftermath. Secondly, the syndrome of war-related trauma symptoms had been only partially documented scientifically and was not widely understood. And third, treatment of war trauma was, with few exceptions, not yet considered a scientifically valid therapeutic specialty.

Forty-three years after Roosevelt called war a contagious sickness, the traumatic after-effects of combat and war-related trauma to veterans finally received its own psychiatric/physiological category. The same type of trauma syndrome was identified in other survivors as well, including victims of assault, rape and childhood abuse.

The new discoveries about trauma began in the 1970s, when it became clear that many Vietnam War survivors were drastically impaired by their combat experiences, and were likely to remain that way. The trauma of the Vietnam survivors seemed particularly severe, perhaps for at least two reasons. First, as a group, those who fought in Vietnam were far younger and less experienced in life at the time they faced combat than those who fought in World War II. Second, their war was so unpopular that societal support for their suffering, and their need to recover from it, was meager at best.

In large part, as a result of clinical documentation of the experiences and symptoms of Vietnam's survivors, in 1980 the American Psychiatric Association added a new grouping to its list of mental afflictions: post-traumatic stress disorder (PTSD).7

Once the PTSD diagnosis was developed, it was used to assess and treat veterans' longstanding emotional, psychological, physical and relational problems. The entire field of trauma treatment took a step forward, and war trauma began to emerge from the hushed closet into which society had thrust it over the centuries.

More Breakthroughs
During the 1980s, the field of trauma treatment progressed quickly. But it was not until the early 1990s that carefully developed theories, delineating PTSD in minute scientific detail, began to bear fruit in terms of a completely new understanding of the "psychobiology" of PTSD. Describing the manifestations of this traumatic psychobiology, Dr. Bessel van der Kolk wrote, "In an apparent attempt to compensate for chronic hyperarousal, traumatized people seem to shut down...Thus, people with chronic PTSD tend to suffer from numbing of responsiveness to the environment, punctuated by intermittent hyperarousal in response to conditional traumatic stimuli."8

In the process of defining his concepts of the "biobehavioral change" caused by PTSD, van der Kolk authored various "bibles" frequently used by therapists who work with trauma survivors, including Traumatic Stress (Guilford Press, New York, 1996) and Psychological Trauma (American Psychiatric Press, 1987).

"What distinguishes people who develop post-traumatic stress disorder from people who are merely temporarily overwhelmed," writes van der Kolk, "is that people who develop PTSD become 'stuck' on the trauma, keep re-living it in thoughts, feelings or images." It is this constant, intrusive "reliving" -- not the actual trauma -- that causes PTSD, he said.9

Another pioneer in understanding the mechanics of trauma, Peter Levine, has carefully described the physiological bases of PTSD. In his classic work, Waking the Tiger (North Atlantic Books, 1997), he suggested one reason for chronic pain, and other results of PTSD, is the heightened sympathetic nervous system support and activation that remains locked in the physiology long after the trauma.

Another breakthrough analysis of trauma physiology was made by Candace Pert, author of Molecules of Emotion (Simon & Shuster, New York, 1997). Pert found that neuro-peptide action is responsible for conveying emotions to every cell of the body, where the emotional information affects the activity of each cell.

The findings of van der Kolk, Levine, Pert and many others have resulted in the mapping of PTSD, the territory in which many combat veterans live every day of their lives. The caregivers and institutions that help veterans have gradually absorbed the intellectual breakthroughs and are making efforts to offer more effective treatment. But, there is still a long way to go in the treatment of veterans with PTSD, and plenty of room for alternative therapies.

Where the Vets Are
As society began to "come out of denial" about veterans' trauma and recognized the legitimacy of the maladies affecting its victims, Veterans Administration (VA) hospitals provided new kinds of assistance. For Vietnam veterans in particular, the VA offered group therapy. Some veterans also formed their own support groups, and many became advocates for themselves and their comrades.

Still, the process of obtaining PTSD treatment from the VA can be challenging, although many health care professionals state that the institution offers excellent care and services. "I wouldn't work anywhere else," said one physical therapist at a VA hospital. "Everyone here is very dedicated and committed." Still, as with many kinds of caregiving institutions, stress can arise in dealing with the source of help. One advocate advised veterans:

"The 'stressor' often cited in VA PTSD claims means the incident or events that were life-threatening. In some cases, a non-life-threatening scenario can be considered a 'stressor' (i.e. seeing dead bodies) but usually not. The veteran generally must be able to prove that his life was in some imminent danger When a claim is made the burden of proof is on the veteran The most common way of obtaining 'proof' not in the record is by statements from others who were with the veteran at the same time and can validate the veteran's claim of what happened. Many veterans' magazines run 'locator' sections for just this purpose. Other methods include searches of unit records."10

Traumatized in war, often faced with family and job relationship difficulties, and also frequently confronted with government bureaucracy, veterans deal with high levels of anger. One study stated, "Anger management intervention is an integral part of post-traumatic stress disorder treatment in the Department of Veterans Affairs facilities across the country."11 The presence of intense anger, along with other deep emotions, can cause a veteran -- triggered during therapy -- to undergo an explosive emotional release. "PTSD may cause a person to fly into a rage for no apparent reason or strike out in fear at inappropriate targets."12

"Vets tend to have a more violent type of reaction if a memory comes up," explained Chris Smith, director of education at the Colorado School of Healing Arts in Lakewood, Colorado. Smith, who is also a massage therapist and instructor for the school's 100-hour program in Trauma Touch Therapy, explained, "It takes a therapist who can stay grounded and isn't afraid of the intense emotional outbursts." Because of their war-time experiences, she said, veterans in therapy may tend to be "less resourced" in how to handle stress and "more hyperaroused" than other trauma clients.

According to some therapists who work closely with veterans, the VA and other group programs provide only limited help for veterans. After a certain amount of time has passed, these therapists say talking about the trauma in a group setting can become a useless "rehashing" of the horrors. To emerge from the sense of victimization may likely demand hard, individual work in therapy on the part of the patient. It generally requires facilitation by an extremely grounded and well-versed therapist. If the veteran chooses to try an alternative therapy, such as massage, the process will likely necessitate participation not only in bodywork sessions, but also in simultaneous sessions with a psychotherapist.

One massage therapist who has worked with veterans visited a VA hospital to learn more about PTSD and observed that many of the veterans were in extremely serious condition. "For many vets, the only answer is a great deal of isolation and seclusion and often medication that can have so many other side effects. They often cope by removing stimulation as much as possible," she said.

She added that the VA staff members were at least as concerned about her ability to deal with her role as therapist/caregiver to a Vietnam veteran client as they were with the patient's well-being. "It was incredibly draining working with him," she reported. At the hospital, boundary-setting for caregivers was considered a crucial task.

Processing: "The Issues Are in the Tissues"
Many of the trauma experts of the 1990s have developed methodologies for treatment. From these, some modalities tailored especially for bodywork have evolved. The old massage school adage, "the issues are in the tissues," seems apropos in helping to process at least some of the psychobiological effects of PTSD.

In a presentation called "Trauma: Holding on to Shock," two therapists -- Carl Brahe, MA, and Victoria Hall, RN -- describe trauma's exceedingly long-term effects, and explain their approach, which is based in part on the work of Candace Pert. "The trauma becomes an ongoing body belief, supported by emotional reactions," wrote Brahe and Hall. Because that physiological "belief" is held in the body, they explained, trauma survivors "find ways to fulfill it [by] transforming non-threatening situations into battle scenarios."13

The best way to short-circuit these endless trauma effects is to treat the traumatized mind, emotions and body -- as a whole -- in therapy.

Smith said she believes bodywork in particular can play an especially vital role in the process of unwinding PTSD. The key is for the massage therapist to be well-grounded in intellectual understanding of the physiological mechanisms of trauma -- especially dissociation -- and to be able to maintain clear boundaries during a bodywork session. The bodywork therapist also needs to work on him- or herself with some sort of personal counseling program. As always, it is vital that the therapist understand his/her own issues, to prevent them from contaminating the sessions.

Smith recommends that massage therapists limit the scope of their treatment to their area of expertise -- bodywork -- and refer the clients to professional counseling for psychological assistance.

Besides maintaining well-kept boundaries during a session, therapists must provide a safe space and nonjudgmental listening skills, and offer support in ways that empower the client. Veterans need to be able to talk without being shamed for their long-term inability to recover. While listening attentively, the therapist must take care not to get caught in the drama of the story told by the client or give advice they are not qualified to give.

A particular danger is dissociation, in which the client "checks out" or leaves the body. At that point, the session can enter into a "trauma vortex," spiraling out of the therapist's control. Once the client dissociates, the danger of transference onto the therapist becomes imminent.14

"The stories of the clients can be both horrific and enticing, pulling the bodyworker into the 'drama of the trauma,'" said Smith. But, she pointed out, part of the therapist's job is to avoid getting caught up in the client's drama. "The question for the client at that point is: 'What is going on in your body now?' We take the cognitive material -- the story -- and reference back to the sensations in the body," she explained.

In addition to the Trauma Touch Therapy program taught by Smith, many other somatic methods are available to massage therapists. Among the best-known are Hakomi Integrative Somatics, developed by Pat Ogden, and Peter Levine's Somatic Experiencing.

When asked what specific techniques they use to deal with PTSD symptoms, therapists who have worked with veterans reported everything from massage to breath work to aromatherapy to energy work to cranial sacral techniques. Often the techniques involve only minimal touch, perhaps simply holding a tense area of the body.

Besides such touch-based bodywork, regular full-body massage can be a valuable experience too, if the client is able to relax and receive. Van der Kolk states that "gratifying physical experiences, such as massages may be experiences that patients build up that are not contaminated by trauma, and which may serve as a core of new gratifying experiences."15 One physical therapist at a VA hospital said, "Massage feels good. People underestimate that. If you feel good, you are more productive, and you just generally do better." Encouraged by medical academic experts, caregivers and counselors who work daily with PTSD, massage therapy may come to play a greater role in assisting veterans on their long journey of trauma recovery.

Melinda Elliot is a former staff writer for Massage & Bodywork magazine.

The Home Birth Safety Act, SB3712 Protects Mothers and Newborns

Targeting: The IL State Senate and The IL State House

Started by: Amy Catania

Sign petition here

Currently there are not enough legal, licensed providers to serve the approximately 800 - 1,000 babies born at home in Illinois every year. Even without legal access to Certified Professional Midwives (CPMs) in our state, Illinois women continue to seek out midwives for homebirths. And what happens? Unlicensed midwives fill in the gaps - "delivering" babies for many families. But without regulation, there is no assurance that a particular midwife is skilled, and that adequate protections are in place for the mothers and newborns.

Most states have standards that allow for the licensing of midwives. But here, without licensing, families don't have access to all the screenings available for their new baby, cannot easily get a birth certificate and don't have standard patient protections. In the worst-case scenario, they can't smoothly transfer from home to a hospital if they face complications during their birth.

The lack of licensing for midwives in Illinois puts mothers and babies at risk.

The Home Birth Safety Act, SB 3712, protects mothers and newborns. The bill would form a Midwifery Board in Illinois that would oversee the licensing of nationally Certified Professional Midwives. It sets a high standard for certification, and requires midwives to consult with other providers when birth complications arise. The Illinois Society for Advanced Practice Nursing has co-written the bill language, with the health and safety of Illinois mothers and newborns in mind.

The bill has passed out of committee in the Illinois House, and needs to pass the full House and Senate to be sent to the governor. After 30 years of effort, it's time for Illinois to join the majority of states, and allow for the licensing of professional midwives.

How Acetyl-L-Carnitine prevents Alzheimer's disease and dementia while boosting brain function

(Natural News)

Acetyl-L-carnitine may offer unprecedented hope for people suffering from Alzheimer's disease or the aftereffects of a stroke. The human brain is uniquely powerful and complex, but it is sometimes difficult for it to fully recover from damage. People who have been affected by stroke, traumatic brain damage or age-associated dementia know this all too well. Fortunately, research studies suggest that the vitamin-like nutrient L-carnitine may be able to slow down, or even reverse, brain deterioration. Plus, it may give people the ability to think clearer and remember things like, "Where did I put my keys?"

If you're worried about developing Alzheimer's disease, Parkinson's disease or age-associated dementia, studies suggest that acetyl-L-carnitine (ALC) may delay the onset of the disease, according to Prescription for Dietary Wellness by Phyllis A. Balch. Furthermore, if you've already been diagnosed with Alzheimer's, ALC can help slow down its progression and improve your mental functioning. In fact, experimental and clinical studies demonstrate that ALC may have a "significant capacity to slow, and even reverse, the effects of aging on the brain," writes Dr. Russell L. Blaylock in Health and Nutrition Secrets.

So, how exactly does ALC work? Mind Boosters author Dr. Ray Sahelia believes that Alzheimer's patients may benefit from ALC in three ways: It is able to travel through the blood-brain barrier, where it then helps form the brain chemical acetylcholine; it keeps mitochondria working efficiently by clearing them of toxic fatty-acid metabolites; and it helps regenerate neurons damaged by free radicals.

The results of numerous research studies support Dr. Sahelia's theory, including electron microscope analysis of the hippocampus region of the brain, which demonstrated ALC's ability to reverse the age-related deterioration of mitochondria. Furthermore, according to Professor Gary Null, autopsies show that people who had Alzheimer's experienced 25 to 40 percent less ALC transferase activity than people without Alzheimer's. In other words, perhaps the reason why ALC supplementation is so beneficial to Alzheimer's patients is because they are deficient in L-carnitine in the first place.

Of course, the benefits of ALC's ability to regenerate lost brain function extends far beyond Alzheimer's disease, making it a promising treatment for victims of stroke as well. If it is administered to stroke victims soon after the stroke occurs, ALC may actually reduce the level of brain damage caused by the interrupted blood flow, according to an Italian animal study reported in Dr. Russell L. Blaylock's Health and Nutrition Secrets. But even if it was not possible to give a patient ALC soon after the stroke first occurred, ALC supplementation may help the patient improve memory, task performance and cognition during his or her road to recovery.

Furthermore, ALC may even be able to help people with Down's Syndrome, even though it is a congenital disease, rather than an age- or trauma-related one. In one 90-day study, ALC supplementation improved both the visual memory and attention of test subjects with Down's Syndrome. Further research into this scope of ALC's benefits should be promising.

Can Acetyl-L-Carnitine boost brain function?

If ALC supplements can help normalize the mental activity of people with neurological damage or deterioration, can it boost the brainpower of anyone? Many experts have asked the same question.

In Mind Boosters, Dr. Sahelia writes: "Acetyl-L-carnitine is an antioxidant involved in energy utilization within cells. A dose of 500 mg in the morning before breakfast works within two to three hours to induce a pleasant visual and mental clarity." Similarly, Bottom Line Personnel's 2004 Bottom Line Yearbook reports that ALC can "jump-start" the brain, and Dr. Blaylock believes that ALC improves spatial learning, long-term memory and discriminatory learning.

Given the fact that the acetyl component of ALC is an important neurotransmitter and L-carnitine itself helps increase cell energy, it isn't illogical to believe that ALC may offer mental-boosting effects, but experts' opinions are not unanimous. For example, Textbook of Natural Medicine authors Joseph E. Pizzorno and Michael T. Murray report that ALC supplementation may only be beneficial to people who are actually deficient in L-carnitine, such as people with age-associated mental deterioration.

Because scientists do not know the long-term health effects of ALC in large doses, Dr. Elson Haas cautions, "This is basically safe and can be taken over an extended period, although it probably should be stopped for one week each month, until its long-term safety as a supplement is more clearly established." Based on the opinions of Dr. Haas and other experts, this may be a safe way to see if ALC works for you.

So, how much ALC should you take? According to the PDR for Nutritional Supplements, a typical dose is 500 milligrams to two grams, taken daily in two divided doses. If you currently suffer from age-associated mental impairment, such as poor memory, Professor Null recommends that you take one to two grams of ALC daily for no more than 90 days in order to see improvement without any possible long-term health risks. When taken in these controlled doses, ALC supplementation may prove helpful, especially if you are currently experiencing dementia or even just "brain fog." Vitamin guru Earl Mindell says, "[ALC supplements] will not make you an Einstein, but they can help you remember where you put your car keys."

The experts speak on acetyl-L-carnitine's brain-boosting and repairing abilities:

ALC and Alzheimer's / age-associated dementia

The results of using acetyl-carnitine to delay the progression of Alzheimer's disease have been outstanding.
Encyclopedia of Natural Medicine by Michael T Murray MD Joseph L Pizzorno ND, page 222

L-carnitine was able to reverse much of the damage inflicted to brain cells by free radicals, which is typical of the kind of damage seen in the brains of Alzheimer's patients.
Earl Mindell's Supplement Bible by Earl Mindell RPh PhD, page 86

Electron microscopic studies in the hippocampus region of the brain showed that acetyl-L-carnitine and lipoic acid reversed age-associated mitochondrial structural decay.
Disease Prevention and Treatment by Life Extension Foundation, page 21

Another nutrient that can aid in the battle with Alzheimer's disease is acetyl-L-carnitine. This versatile nutrient is able to transport itself through the blood/brain barrier, and serves to stimulate and fortify the nerve cells within the brain.
Complete Encyclopedia of Natural Healing by Gary Null PhD, page 29

Acetyl-L-carnitine is an amino acid produced by every cell in the body and, according to European studies, appears to slow down the mental deterioration that accompanies Alzheimer's.
Secret Remedies by Earl Mindell RPh PhD, page 36

Acetyl-L-carnitine also may stave off the protein deposits that develop in the brains of early-stage Alzheimer's patients.
Bottom Line Yearbook 2004 by Bottom Line Personnel, page 17

L-carnitine is an amino acid produced by every cell in the body and, according to European studies, appears to slow down the mental deterioration that accompanies Alzheimer's.
Earl Mindells Secret Remedies by Earl Mindell RPh PhD, page 36

A great deal of research has been conducted over the last decade with L-acetylcarnitine (LAC) in the treatment of Alzheimer's disease, senile depression, and age-related memory defects. LAC is a composed of acetic acid and L-carnitine bound together.
Textbook of Natural Medicine Volumes 1-2 by Joseph E Pizzorno and Michael T Murray, page 1074

A different form of carnitine known as acetyl-L-carnitine (ALC) has been shown in studies to be valuable in the treatment of Alzheimer's disease, senile depression, and memory loss associated with aging. ALC occurs naturally in the body.
Natural Physicians Healing Therapies by Mark Stengler ND, page 302

For Alzheimer's disease and brain effects, it appears that L-carnitine is, however, the most widely available, least expensive, and best studied form of carnitine.
Encyclopedia Nutritional Supplements by Michael T Murray ND, page 286 L-carnitine

Always be sure that the form being used is L-carnitine alone or bound to either acetic or propionic acid. For Alzheimer's disease and brain effects, it appears that Acetyl-L-carnitine (LAC) may provide the greatest benefit.
Textbook of Natural Medicine Volumes 1-2 by Joseph E Pizzorno and Michael T Murray, page 637

Other examples of pro-drugs are alpha-lipoic acid and acetyl-L-carnitine. Research shows it can augment the body's healing mechanisms, as well as prevent and improve symptoms and disease for a wide range of conditions, including diabetes, neuropathy (nerve damage), liver disease, hypertension, hearing loss, and nerve damage in the brain associated with conditions such as Parkinson's disease.
Ultra prevention by Mark Hyman MD and Mark Liponis MD, page 87

Those elderly subjects with the highest depression scores are usually the ones who benefit the most from acetyl-L-carnitine.
Textbook of Natural Medicine Volumes 1-2 by Joseph E Pizzorno and Michael T Murray, page 640

Discover the Many Benefits of Chlorella - Nature's Superfood

From American Chronicle

Chlorella is one of the most scientifically researched foods in history. However, it's unlikely that you have heard of this superfood? It is not highly marketed by big businesses because the profit margins are low. However, chlorella is one of nature's finest foods, providing you with a rich variety of amino acid(protein), enzymes, vitamins, minerals and carbohydrates. In fact, chlorella is thought to contain every nutrient required by the human body.

Here is a partial list of the ingredients found in chlorella:

High-quality complete protein

All the known B vitamins

Vitamin C

Vitamin E

Beta-carotene

Macrominerals: including calcium, magnesium, zinc, potassium and many more

trace minerals

Mucopolysaccharides

Omega-3 fatty acids including GLA

Nucleic Acids (RNA and DNA)

Chlorophyll

Unfortunately, this superfood is filled with nutritional benefits that most doctors will never tell you about.

However, don't let that detract you from the many health benefits.

Relieves arthritis pain

Powerful blood cleanse

Liver cleanser

Anti-cancer agent

Strenghtens the immune system

Improves your digestive system and decreases constipation.

Allows you to focus more clearly and for a longer duration.

Helps eliminate bad breath.

Balances your body's pH.

Helps remove the heavy metals and other pesticides that are continually invading your body.

One of chlorella's greatest health benefits is in its ability to neutralize or remove poisonous substances from the body. A number of research projects in the U.S. and Europe have shown that chlorella can aid the body in the breakdown of hydrocarbon and metallic toxins such as DDT,PCB, mercury, cadmium and lead.

This detoxification process takes 3-6 months to build up to the point where the body can begin eliminating the years of harmful substances in your body.

However the health benefits don't stop there. One of chlorella's main components is chlorophyll. In fact, chlorella contains more chlorophly per gram than any other plant. This chlorophyl is one of the greatest sources for cleansing the bowel and other elimination systems, such as the liver and the blood.

Because of this high chlorphyll content, people find that chronic bad breath is often eliminated in just a few days on chlorella.

Chlorella also helps balance your body's pH. Your body's ideal pH is about 7.2 - 7.4. Unfortunately, America's poor diet of junk food, fast food, overcooked, processed foods, and soft drinks have produced a generation of people who are severely imbalanced.

The foods mentioned above are several thousand times more acidic than our bodies. This is a crucial point because most diseases begin their life and thrive in an acidic environment and do not live well in an alkaline environment.

Cancer is one of the many diseases that thrives in an acidic environment. Cancer rates have risen steadily and it is now to the point that fully one third of all people in the U.S. will get cancer in their lifetime!

The rise in these numbers coincides with the rise of fast food, junk food, and processed foods. Eliminating these toxic foods with whole foods like chlorella will help to virtually eliminate your risk of developing cancer in the future.

How Much Chlorella Should You Take:

Many people take way too little chlorella to be effective. Remember, this is a food, not a drug. If you really want this superfood to be effective, you must take large quantities. It is recommended that you take at least 5 grams at each meal.

Take your health to a new level with the many benefits of chlorealla.

Labor Massage

Courtesy massagemanual.com

When you are in labour, massage can be very reassuring. Being able to feel the physical presence of your partner or someone who cares can often bring additional relief to the simple knowledge that that person is present. And the calmer and more confident the touch, the calmer and more confident you will both be.

Firm massage in early labour may become uncomfortable later on. A gently resting hand may be all that is wanted and, if even that feels unbearable, sponging with cold water, fanning to keep cool or simply your partner's voice may be the most welcome form of contact.

Between contractions, which last only 1-2 minutes, you and your partner can discuss what might help you. Partners can also experiment; changing methods prevents them from overtiring their own muscles. However, they should remember that the object of massage is to soothe and comfort, not to release their own tension. Short, hesitant touches will do neither of you any good, whereas establishing a steady, smooth rhythm will be calming for you both. If you have practised massage during your pregnancy, you will both know what 'feels' best and how to communicate if labour becomes difficult at any point.

THIGH MASSAGE

Either kneel with your knees wide apart and sit back on your heels, maybe with a couple of books or pillows under your bottom for support, or sit cross-legged. Then, placing your hands on the outsides of your thighs, stroke down to the knee and back up on the insides, across to your hips and round again. As you stroke forwards, you can swing your body forwards too, combining a rocking action with the stroking movement. This is good for contractions felt in the thighs or tummy.

TUMMY MASSAGE

Using the fingertips, do a figure-of-eight movement across the body under the bump. Keep the touch light if the tummy is very painful. Good for contractions felt like period pains.

BACK MASSAGE

Apply circular pressure to the small of the back with the heel of the hand, or hold alternately a hot-water bottle and an ice pack (as used in a picnic box) against the small of the back. Both are good for contractions felt in the back.

Back-pressure massage can be hard work and you can get equally good relief using the pressure of a rolling pin. You should lean forwards, supported by cushions, over the back of a chair so that your back is straight or slightly hollowed. Your partner should be behind you, kneeling with one knee raised. He places the rolling pin on the small of your back, or wherever comfortable, and then, using his body weight, rocks back and forth so that the rolling pin rolls up and down about 7.5-10 cm (3-4in) above and below the small of the back.

You can use a rolling pin yourself to ease back ache by positioning it between the small of your back and a door frame and then bending and straightening the knees a few inches to achieve the same effect.

HAND MASSAGE

One of the simplest and easiest contacts is simply to hold, pat or stroke a hand. If you want to hold hands during labour, the important thing is for your partner to hold your hand, not the other way round. Then you can relax into the touch.

FACE MASSAGE

A small sponge dipped in cold water, wrung out and smoothed over the forehead, down the sides of the cheeks and the nose and across the chin can be comforting.

IN THE BATH

Kneeling in a deep warm bath can be soothing and your partner can set up a helpful rhythm by pouring cups of warm water over your back. Being washed with a damp flannel and dried with a towel can be welcome if labour is making you uncomfortable.

Essential oils for labor

The following recipes will help to ease uterine pain, regulate the contractions, reduce fear and anxiety and boost confidence.

1 drop of rose
1 drop of geranium
2 drops of lavender

2 drops of neroli
2 drops of lavender

1 drop of jasmine
1 drop of neroli
2 drops of lavender

(Remember to dilute it in 10 ml of carrier oil)

Prenatal Massage: Massage During Pregnancy

Therapeutic massage has been used for centuries to improve overall health, reduce stress, and relieve muscle tension. Pregnant women have often received ambivalent responses from the health community regarding the safety and purpose of massage during pregnancy. Modern investigation and research is proving that prenatal massage therapy can be a very instrumental ingredient in women’s prenatal care and should be given careful consideration.

Although most massage training institutions teach massage therapy for women who are pregnant, it is best to find a massage therapist who is certified in prenatal massage. The APA does work with any massage therapist, so it is important to ask about qualifications.

The benefits of prenatal massage or massage during pregnancy:

Studies indicate that massage therapy performed during pregnancy can reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and improve labor outcomes and newborn health.

Massage therapy addresses different needs through varying techniques, one of which is called Swedish Massage, which aims to relax muscle tension and improve lymphatic and blood circulation through mild pressure applied to the muscle groups of the body. Swedish Massage is the recommended prenatal massage method during pregnancy because it addresses many common discomforts associated with the skeletal and circulatory changes brought on by hormone shifts during pregnancy.

Hormone regulation

Studies done in the past 10 years have shown that hormone levels associated with relaxation and stress are significantly altered, leading to mood regulation and improved cardiovascular health, when massage therapy was introduced to women’s prenatal care. Hormones such as norepinephrine and cortisol (“stress hormones”) were reduced and dopamine and serotonin levels (low levels of these hormones are associated with depression) were increased in women who received bi-weekly massages for only five weeks. These changes in hormone levels also led to fewer complications during birth and fewer instances of newborn complications, such as low birth weight. The evidence points strongly to maternal and newborn health benefits when relaxing, therapeutic massage is incorporated into regular prenatal care.

Reduction of swelling

Edema, or swelling of the joints during pregnancy, is often caused by reduced circulation and increased pressure on the major blood vessels by the heavy uterus. Massage helps to stimulate soft tissues to reduce collection of fluids in swollen joints, which also improves the removal of tissue waste, carried by the body’s lymph system.

Improvement of nerve pain

Sciatic nerve pain is experienced by many women in late pregnancy as the uterus rests on muscles of the pelvic floor and lower back. The pressure of the uterus spreads tension to the muscles of the upper and lower leg, causing them to swell and put pressure on nearby nerves. Massage therapy addresses the inflamed nerves by helping to release the tension on nearby muscles. Many women have experienced significant reduction in sciatic nerve pain during pregnancy through regular massage.

Other potential benefits of prenatal massage:

Reduced back pain
Reduced joint pain
Improved circulation
Reduced edema
Reduced muscle tension and headaches
Reduced stress and anxiety
Improved oxygenation of soft tissues and muscles
Better sleep

What precautions should be taken when seeking prenatal massage?

As with any therapeutic approach to pregnancy wellness, women should discuss massage with their prenatal care provider. The best way to address the risks of prenatal massage is to be informed and to work together with knowledgeable professionals.

Body position during prenatal massage

Many professionals consider the best position for a pregnant woman during massage is side-lying. Tables that provide a hole in which the uterus can fit may not be reliable and can still apply pressure to the abdomen, or allow the abdomen to dangle, causing uncomfortable stretching of the uterine ligaments. Consult your massage therapist before your first appointment to verify what position they place their clients in during the massage.

Seek an appropriate massage therapist

It is important to seek care from a certified prenatal massage therapist. Certified therapists have received training beyond the national standards for massage therapists and know how to address specific pregnancy needs and sensitive areas of the body.

Be aware of sensitive pressure points

Trained prenatal or pregnancy massage therapists are aware of pressure points on the ankles and wrists that can gently stimulate pelvic muscles, including the uterus. Certified prenatal massage therapists are trained to avoid very specific and intentional pressure to these areas during pregnancy. Any woman who has experienced pre-term contractions or consistent Braxton-Hicks contractions should alert her therapist to that fact so that pressure points can be avoided completely.

Women with the following conditions should speak with a health care provider prior to receiving a massage:

High risk pregnancy
Pregnancy induced hypertension (PIH)
Preeclampsia
Previous pre-term labor
Experiencing severe swelling, high blood pressure, or sudden, severe headaches
Recent birth

Is prenatal massage safe throughout the entire pregnancy?

Women can begin massage therapy at any point in their pregnancy – during the first, second, or third trimester. Many facilities will refuse to offer massage to a woman who is still in her first trimester because of the increased statistics for miscarriage associated with the first 12 weeks of pregnancy.

Incorporating Massage Into Your Prenatal Care

The benefits of massage can improve overall prenatal health for many pregnant women. Along with the guidance and advice of a prenatal care provider, massage therapy can be incorporated into routine prenatal care as an emotional and physical health supplement proven to improve pregnancy outcome, and maternal health. Consult your midwife or obstetrician before beginning any new therapeutic practice.

Quick Stress Relief

surefire ways to rapidly reduce stress

Ever wish a stress superhero could save you from traffic jams, chaotic meetings, or a toddler’s tantrums?

Guess what? You can be your own stress-busting superhero. Everybody has the power to reduce the impact of stress as it’s happening. With practice, you can learn to spot stressors and stay in control when the pressure builds.

Learning quick stress relief won't happen overnight. Like any skill, it takes time, self-exploration and above all, practice. But think of it as an education with a huge payoff.

The origins of stress

Are you friends with stress, or do you fear stress and wish you could make it go away? Believe it or not, stress is necessary for life. Without it, you would be dead—you need stress for creativity, learning, and facing life’s challenges. Stress is only harmful when it becomes overwhelming. Bottom line? Those who are aware of their stress and know how to manage it are less likely to get overwhelmed.

Stress and our environment

Stress comes from our internal and external environments. Internal stress refers to emotions that are threatening, frightening, or uncomfortable. External stress, on the other hand, comes from worldly experiences.

Not all stress is created equal. Let’s take a closer look at the two main ways stress can cause our nerves to shout SOS!

Everyday stress may be more harmful than you think

You may think that the worst kind of stress comes from traumatic situations like a car accident or a mugging. But what you may not know is that chronic, everyday stress can be just as damaging. Relentless small-scale challenges can wear you down, whether or not you even realize it’s a problem.

Stress doesn’t always look stressful

Internally, we all respond to stress the same: our blood pressure rises, our heart pumps faster, and our muscles constrict. When stressed, our bodies work hard and drain our immune system. Externally, however, people tend to respond to stress in three different ways: some become angry and agitated, others space out or withdraw, and still others freeze up.

The best way to quickly relieve stress may relate to your specific stress response. Read on to find out where you fit in.

How do you act when stressed?

Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress:

Foot on the gas. An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.
Foot on the brake. A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion.
Foot on both gas and brake. A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.

Are you overexcited, underexcited or both?

When it comes to managing and reducing stress quickly in the middle of a heated situation, it’s important to know whether you tend to become overexcited or underexcited.

Overexcited – If you tend to become angry, agitated, or keyed up under stress, you will respond best to stress relief activities that quiet you down.
Underexcited – If you tend to become depressed, withdrawn, or spaced out under stress, you will respond best to stress relief activities that are stimulating and that energize your nervous system.
Both overexcited and underexcited – If you tend to freeze: speeding up in some ways while slowing down in others, your challenge is to identify resources that provide both safety and stimulation to help you “reboot” your system.

Quick stress relief basics

There are countless techniques for preventing stress. Yoga and meditation work wonders for improving our coping skills. But who can take a moment to chant or meditate during a job interview or a disagreement with your spouse? For these situations, you need something more immediate and accessible. That’s when quick stress relief comes to the rescue.

The speediest way to stamp out stress is by engaging one or more of your senses. Sensory input draws on your senses—including your sense of sight, sound, taste, smell, touch, and movement—to rapidly calm and energize yourself.

The key to practicing quick stress relief is learning what kind of sensory input helps your particular nervous system find calm and focus quickly. Everyone responds to sensory input a little differently, so an awareness of your preferences is essential for reducing stress.

Recognize stress

Many people may simply not recognize how stressed they are. Acknowledging stress is the first step in lessening its impact. Note your response. Are you losing it? Withdrawing? Freezing? How does your body feel? Do you always feel a little anxious, tense, or depressed?

Identify your body’s response

Hush the voice that’s telling you, ‘Oh, I’m fine.” Notice how you’re breathing has changed. Are your muscles tense? Awareness of your physical response to stress will help regulate the tension when it occurs.

When you're tired, your eyes feel heavy and you might rest your head on your hand. When you're happy, you laugh easily. And when you are stressed, your body lets you know that too. Try to get in the habit of paying attention to your body's clues.

Here are some tips for recognizing when you're stressed:

Observe your muscles and insides. Are your muscles tight/sore? Is your stomach tight or sore? Are your hands clenched?
Observe your breath. Is your breath shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you "forget" to breathe.

Talking to someone who listens: a rapid stress reducer

Want to know a quick social stress reliever? Talking to someone! It’s true, talking about your stress with a calm and balanced listener will make you feel better instantly. Although it’s not always realistic to have a pal close by to lean on, building and maintaining a friendship network is ultimately good for your mental health. Between quick stress relief techniques and good listeners, you’ll have all your bases covered.

Quick stress relief: Bring your senses to the rescue

Remember exploring your senses in elementary school? Grownups can take a tip from grade school lessons by revisiting the senses and learning how they can help us prevent system overload.

Start by slowing down. When you slow down, you learn better and feel better.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\sights_120.jpg$ Sights. Surround yourself with visual stimulation such as comforting mementos and uplifting photos. Wear accessories and jewelry that make you feel powerful when you catch sight of them. Hang a prism in the window for a rainbow display. Keep a fresh bouquet of flowers at a table or workstation.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\sound_120.jpg$ Sound. Experiment with music and other sounds that calm and soothe you. Keep birdfeeders outside and tune into bird chatter. Hang wind chimes near an open window. Place a small fountain in your home or office so you can enjoy the soothing sound of running water. Listen to different interpretations of your favorite music.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\scent_120.jpg$ Scent. If you tend to zone out or freeze when stressed, keep energizing scents nearby. If you tend to become overly agitated under stress, look for scents that are comforting and calming. Inhale the smell of freshly brewed coffee or tea if you start to feel yourself zoning out. Keep a bowl of fragrant fruit nearby.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\touch_120.jpg$ Touch. Experiment with textures and with warm and cool temperatures to relax and renew. Play with your dog, feel his warm, soft head against your face. Give yourself a hand or neck massage—lightly tap your head and neck for a few seconds. Press a warm (or icy) beverage mug into your skin.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\taste_120.jpg$ Taste. Mindless eating will only add to your stress—and your waistline. The key is to indulge your sense of taste mindfully and in moderation. Eat slowly, focusing on the feel of the food in your mouth and the taste on your tongue. Slowly drink a refreshing cold beverage. Chew a piece of sugarless gum.

$C:\Users\Robert Home\Pictures\~Photo Folders\stress\movement_120.jpg$ Movement. Movement has a sensory effect on stress and acts like one of our senses. If you tend to shut down when stress strikes, try pacing while you talk on the phone. Stand up—instead of sitting down—at a desk to write and work. Keep a rubbery stress ball at your desk and squeeze it to relax. Use a rocking chair to focus and relax. Got more energy to burn? Try pushups!

The power of memories

Sensory rich memories can also quickly reduce stress. After drawing upon your sensory toolbox becomes habit, another approach is to learn to simply imagine vivid sensations when stress strikes. Believe it or not, the sheer memory of your baby’s face will have the same calming or energizing effects on your brain as seeing her photo. So if you can recall a strong sensation, you’ll never be without access to your quick stress relief toolbox.

Make quick stress relief a habit

Let’s get real. It’s not easy to remember to use our senses in the middle of a mini—or not so mini—crisis. At first, it will feel easier to just give into pressure and tense up. The truth is, quick stress relief takes practice, practice, and more practice. But with time, calling upon your senses will become second nature. Here’s how to make it habit.

Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of the day or sitting down to balance your checkbook.
Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that particular stressor with quick stress relief every time. After a few weeks, target a second stressor. After a few weeks more, target a third stressor and so on.
Test-drive sensory input. When targeting predictable stress, experiment with as much sensory input as possible. If you are practicing on your commute to work, bring a scented handkerchief with you one day, try music another day and try a movement the next day.
Make “have fun” your motto. If something doesn’t work, don’t force it. Move on until you find your best fit.
Talk about it. Verbalizing your quick stress relief work will help integrate it into your life. It’s bound to start a fascinating conversation—everyone relates to the topic of stress.

If you are having trouble finding sensory tools that work

Here comes the fun part. Now that you know that your senses are your tools to help lessen stress, you need to find out what sensory input works best for you. Inspiration is everywhere from sights you see on your way to work to smells and objects around your home. Explore a variety of sensations so that no matter where you are you’ll have something you can always do to relax yourself.

Tips for finding sensory inspiration

Sensory input inspiration often comes from unexpected places.

Memories. Think back to what you did as a child to calm down. If you had a blanket or stuffed toy, you might benefit from tactile stimulation. Try tying a textured scarf around your neck before an appointment or keeping a piece of soft suede in your pocket.
Watch others. Observing how others deal with stress can give you valuable insight. Baseball players often pop gum in their mouth before going up to bat. Singers often chat up the crowd before performing. Ask around about what people you know do to stay focused under pressure—it could work for you too.
Parents. Think back to your parents. Did your mother feel more herself after a long walk? Did your father do yard work after a hard day? Try some of the things they did—they might work for you too.

Take a break from technology

Taking a short hiatus from the television, computer, cell phone, and headphones will give you insight on what your senses respond to best. Here are some “unplugging” tips:

Try tuning into music instead of talk radio during your commute. Or try riding in silence for 10 minutes.
Stuck in a long line at the grocery store? Instead of talking on your cell phone, take a moment to people watch. Pay attention to what you hear. Notice your posture.
Instead of checking e-mail while waiting for a meeting to begin, take a few deep breaths, look out the window, and sip some aromatic tea.
While waiting at the doctor’s office, resist the urge to text and give yourself a hand massage with a favorite scented lotion instead.

Quick acting stress-busting tips

The best part of quick stress relief is the awareness that you have control over your surroundings. Even if you share a work area, you can personalize your space to serve as a “stress prevention zone” or to put quick stress relief within arm's reach. We all have our stress hotspots. Where are yours?

At home

Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident instead of stiff and uncomfortable.
Kitchen. Cool the kitchen commotion by breathing in the scent of every ingredient you use—even if you’re just opening cans. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.
Children and relationships. Prevent losing your cool during a spousal spat by breathing and squeezing the tips of your thumb and forefinger together. When your toddler tantrums, rub lotion into your hands then breathe in the scent.
Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.
Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy and organize. Paint the walls with a fresh coat of your favorite calming color. Display photos and images that make you feel happy. Throw open the curtains and let in natural light whenever possible.

At work

Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.
On the phone. Inhale something energizing, like lemon, ginger, peppermint or coffee beans. While talking, stand up or pace back and forth to burn off excess energy. Conduct phone business outside when possible.
On the computer. Work standing up. Do knee-bends in 10-minute intervals. Wrap a soft scarf around your neck. Suck on a peppermint.
Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Have a quick chat with someone you love.
Your workspace. Place family photos on your desk and display images and mementos that remind you of your life outside the office.

Stress at Work
How to Reduce and Manage Job and Workplace Stress

Relaxation Techniques for Stress Relief
Relaxation Exercises and Tips