 Mayoclinic.org
Temporomandibular joint disorder (TMJD) is a type of temporomandibular disorder (TMD).
The Temporomandibular joint (TMJ) connects the lower jaw (mandible) to the skull (temporal bone) in front of the ear. You have one on each side acting like a sliding hinge. If you place your fingers just in front of your ears and open and close your mouth, you should be able to feel the joint move. If you move your jaw side to side you can feel that the joint has a wide range of motion. Problems with the joint or muscles can cause jaw pain, neck pain, headaches, or ear pain.
Causes
The exact cause of TMJ pain can be difficult to determine and in many cases the causes are unclear. Dentist believe the problems originate from the muscles in the jaw or the joint itself.
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Signs and Symptoms
What You Can Do To Relieve The Pain
Archaeological evidence of massage has been found in many ancient civilizations including China, India, Japan, Korea, Egypt, Rome, Greece, and Mesopotamia. Here are just a few amazing facts about massage!  1. An early reference to massage and reflexology in Ancient Egypt can be found in the decorations of the tomb of Ptahhotep . Ptahhotep is depicted having a manicure and pedicure and having his legs massaged by a servant. 2. The Kahun Medical Papyrus is a collection of ancient Egyptian texts discussing administrative, mathematical and medical topics, with most texts dated to 1825 BC. It contains a detailed reference to massage: “Examination of a woman aching in her legs and her calves after walking. You should treat it with a massage of her legs and calves with mud until she is well.” 3. Depictions of the battle of Kadesh (Qadesh) show the soldiers of Ramses II receiving a much needed massage treatment following their long march.  4. The Yellow Emperor’s Classic Book of Internal Medicine, dated between 722-481 BC, is a compilation of medical knowledge known up to that date. Massage is referred to in 30 different chapters, with specific treatments using massage for injuries or ailments. 5. Sanskrit records indicate that massage had been practiced in India long before the beginning of recorded history. 6. Bian Que, the earliest known Chinese physician used massage in his medical practice. And in 581 AD China established a department of massage therapy within the Office of Imperial Physicians.  7. The Greeks are credited with practicing massage between 800 and 700 BC, after the philosophies and practices of the East made their way into ancient Western civilizations. One of the primary uses for massage during ancient Greek times was to tend to the athletes who trained for the Olympics. 8. Roman massage therapy practices have a history that is traced back to between 200 and 100 BCE. It became commonplace to see the well off enjoy massages within the comforts of their own homes. 9. Julius Caesar used massage as a treatment for his epilepsy.  10. French missionaries introduced Chinese massage techniques to Europe in 1776. They translated summaries of The Yellow Emperor’s Classic Book of Internal Medicine, including a list of medical plants, exercises and elaborate massage techniques.
11. Techniques are still known by their French names: Effleurage, Petrissage, Friction, Tapotement, and Vibration. These techniques are fundamental elements of Tui na, and have been practiced in China for several thousand years.  The term Aromatherapy was not coined until the 1930’s, but the history of Aromatherapy stretches back thousands of years. Here are a few interesting facts you might not know about essential oils! Note: You should never ingest essential oils without specific instruction from a trained and qualified specialist.  1. The Middle East and China have left us with the best records of essential oil use. The “Yellow Emperor’s Classic of Internal Medicine”, China’s oldest surviving medical book, lists over 300 different plants and their medicinal uses. Egyptians are credited with developing one of the first distillation machines to extract oils from plants. 2. Arabia was the first to develop perfumes and were used to aid in healing of injuries. Soldiers returning from the Crusades brought back the use of essential oils and fragrances to Europe.  3. When the Plague hit, millions of people died. During the times of plague, writings describe the use of aromatic plants to combat the deadly disease. Massive fires were built in strategic areas in towns and villages and aromatic plants such as juniper or cypress where thrown on the fire to “cleanse” the air. It was reported that the only people to not succumb to the plague were workers involved in perfumery and aromatics, most likely due to the highly antiseptic properties of essential oils.  4. During the Dark Ages, Aromatherapy was banned by the Catholic Church and forced to go underground. The Catholic Church believed that the only way to cure illness was not through natural remedies but by praying and blood-letting. The ban lasted for centuries. 5. Captain James Cook first mentioned tea tree oil in 1772 during his voyage to Botany Bay, Australia. Captain Cook watched the indigenous Bundjalung people of eastern Australia use tea tree oil to treat cuts and wounds. They also made a tea to help with healing. He and his crew made a tea from the leaves to prevent scurvy and then to brew a type of beer.  6. The actual term "aromatherapy" first originated in 1937 when French chemist Rene-Maurice Gattefosse invented the word after a burn incident spurred his curiosity about the healing power of essential oils. On July 25, 1910, René-Maurice was working in his lab when an explosion occurred. He wrote this about the event; “After a laboratory explosion covered me with burning substances which I extinguished by rolling on a grassy lawn, both my hands were covered with a rapidly developing gas gangrene. Just one rinse with lavender essence stopped the ‘gasification of the tissue’. This treatment was followed by profuse sweating and healing began the next day.” Gattefossé’s Aromatherapy. Gattefosse became the "Father" of Aromatherapy, dedicating his life to the research of essential oils. 7. French surgeon Jean Valnet used essential oils to help heal soldiers' wounds in World War II, proving the medical benefits of aromatherapy. Dr. Valnet was the first to record the specific properties, indications, and dosages of essential oils useful in medical practice.  8. Research in Ireland has found a few essential oils to be beneficial in fighting the superbugs that are becoming a problem in today's hospitals. Both Cinnamon and thyme essential oils have been shown to be effective in killing Staphylococcus germs on surfaces.
9. 66 Lbs of Eucalyptus leaves are needed to make 4 cups of Eucalyptus oil. In comparison, one of the most expensive oils, Bulgarian Rose Otto, takes on average 500 pounds of rose petals to make 1 ounce of rose oil. A 5 mL bottle of high quality Rose Otto should cost between $150 and $180.  1. Reading in the dark will hurt your eyes.
When reading in dim light your eye muscles receive mixed signals: Relax to collect the most light and at the same time, contract to maintain a focused image. Your eye muscles are working harder which may result in strain. This can cause headaches, back and neck aches, blurred vision, or sore eyeballs. So although you may strain your eyes you will not weaken them. 2. Knuckle Cracking Causes Arthritis As a rule, painless cracking of joints is not harmful. The “cracking” sound that you hear is usually from negative pressure pulling gas temporarily into the joint. If you feel pain from cracking your knuckles there could be an underlying abnormality of the joint structure, such as an injured ligament or loose cartilage. You should consult your Doctor if you have pain while cracking your knuckles. 3. You will catch a cold if you go out in the freezing weather with wet hair “You cannot catch a cold from being cold; you catch a cold from germs and being cold has nothing to do with it. Plenty of tests have been conducted proving this.” – Bill Nye Where did this common refrain come from? Many think that French chemist Louis Pasteur is partly to blame. In 1878, he noticed that chickens where immune to anthrax and postulated that it was because of their high body temperature. He began his experiment by exposing chickens to anthrax and then dipping their feet into icy cold water to see if this affected their odds of catching the disease. All of the chickens developed anthrax and died. He then repeated his experiment, but this time he wrapped the exposed chickens in a warm blanket. All the chickens survived. Amazingly, this experiment and others are what led Louis Pasteur to discover vaccines. 4. You Only Have Five Senses Researchers at Harvard Medicine believe there are at least 9 senses and most researchers believe there are at least 21 senses!
5. Eating carrots improves your vision One of my favorite WWII myths! This myth was developed as a cover story for the new British Radar system. Not wanting to alert the Nazi’s to their new technology, they released various pieces of propaganda. They stated that the new detection method was a result of pilots eating more carrots and being able see better and more clearly in the dark. Their propaganda campaign was so successful that many British people grew and ate more vegetables at this time. This isn't a complete myth; carrots contain Vitamin A, which is very important for eye health. 6. Urinating on a Jellyfish Sting will Soothe the Pain Urine and freshwater are not recommended to soothe a jellyfish sting. Any change in the salts of the cnidocyte can cause the nematocysts to release more venom, causing more pain. It is recommend to wash the area with saltwater which will deactivate the nematocysts. 7. You Can Cure a Snake Bite by Sucking Out the Poison This does not work and can actually cause more harm to the affected area. In recent studies, suction did not remove a significant quantity of poison and caused necrosis (death of cells) in the suctioned area. You can also cause further poisoning in the mouth’s mucous tissue if you use your mouth to suction. You can also introduce new bacteria from the mouth to the wound, further complicating the problem. What to do instead:
Our modern lifestyles are often blamed for many common health problems, but surprisingly our ancestors suffered many of the same diseases.  Heart Disease It was believed that ancient cultures were not stricken with the same heart diseases as modern men, mainly due to their diet which was free from high levels of sugar and fat. However in March 2013, findings were published that found signs of heart disease in mummies from five different ancient cultures. Researchers who examined around 140 mummies found that not only the wealthy, who enjoyed a richer diet and a more sedentary lifestyle, but also the lower class people suffered from heart disease. Researchers believe that chronic inflammation from parasites, repeated infections and smoke from cooking fires could have been additional risk factors.  Cancer Recent debates have emerged discussing whether cancer is man-made or environmental. There are so few examples of mummies with cancer, that it seemed as if the ailment didn’t exist in ancient times. Recently evidence has been uncovered that our ancestors also had to battle with cancer. In the region known as the Cradle of Humankind in South Africa, scientist have discovered the earliest known case of cancer. An aggressive type of cancer called osteosarcoma was found in a foot belonging to a human ancestor that died 1.6-1.8 million years ago. In 2007 the oldest known case of prostate cancer was found in the remains of a 2,700 year old Russia Scythian king. Also in 2016, scientists identified a genetic mutation that increases cancer risk in an 18th century mummy.  Brucellosis Common to rural farming areas in the Mediterranean, brucellosis, a bacterial infection, was believed to have only been around since the early 20th century. The most common way to be infected is by eating or drinking unpasteurized dairy products. In 2012 a researcher found 2 Albanian skeletons believed to belong to teenage males from the 10th to 13th century. Examinations on both showed bone damage consistent with brucellosis, suggesting that the disease has been present in Albania since the Middle Ages. Schistosomiasis - Parasitic worms Schistosomiasis is contracted through the skin when a person comes into contact with worm-infested waters. Prevalent in the delta region of Egypt, researchers have always assumed that it was a more recent pathogen, linked to urban life and stagnant water in irrigation ditches. In 2011 Researchers took tissue from Nubian mummies that dated between 1,200 and 1,500 years ago. They found around 34% were infected with Schistosomiasis, showing that the disease dates back thousands of years.  Tooth Decay Sugar was introduced to England in the 13th century and things went downhill quickly. Queen Elizabeth 1st was known for her love of sweets, which ended up causing black and decaying teeth. It was reported that foreign ambassadors found it difficult to understand her speech because she had lost so many teeth. At that time sugar was expensive, making it a luxury that only the rich could afford and black teeth became a sign of wealth. It soon became common among lower classes to darken their teeth as to appear more wealthy. A 2,100 year old Egyptian mummy was found to have a mouthful of cavities and tooth ailments. The man, in his 20's or 30's, had sought out an ancient dentist to help relieve the pain. Researchers found one of his cavities packed with linen cloth, which was perhaps dipped in medicinal oil to help relieve his pain.  Japan’s custom of dyeing one’s teeth black, Ohaguro, had been around until the 18th century. It was commonly practiced by imperial and aristocratic families. We would usually assume that this became common because of rotting black teeth, but researchers have since proven that the lacquer used to blacken the teeth was a treatment to help stop tooth decay. Stomach Ulcers Stomach ulcers aren't just a problem of our stressful modern world. In 2008, researchers found the bacteria Helicobacter Pylori for the first time in a 700 year old Mexican mummy. Although previous research had suggested that H. pylori was present in these communities, this was the first evidence that it caused gastric infections that led to ulcer formation.  Obesity/Diabetes The modern diet has rendered famine rare in the developed world, but the body continues to respond to times of plenty as if starvation is still just around the corner. We know that this can result in diabetes and obesity. But we’ve found that our ancestors were not immune. Historically, obesity and diabetes were linked only to the wealthy who could afford to binge on food and wine. Hesy-Ra, one the world’s first documented physicians, wrote about an illness resulting in frequent urination during the 3rd Egyptian Dynasty. The Greek physician Areataeus was the first to coin the term “diabetes”, derived from the Greek word siphon. Sources show that Indian, Persian, Chinese, Japanese and Korean doctors were aware of the condition, although not sure why it happened or how to treat it. The 6th century Indian surgeon Sushruta was one of the earliest to relate obesity to diabetes and heart disorders. Henry VIII was renowned for his large appetite and waist size (oh and beheading his wives.) Many historians believe his massive increase in weight was the result of overindulgence and possibly diabetes. Henry enjoyed 13 dishes each day consisting of lots of meat and pastries. He also drink around 70 pints of ale a week! By the end of his reign, the 6ft 1 in king weighed approximately 300 to 320 pounds. BonusUsing a 10th Century Potion to Kill MRSA  Scientists from the University of Nottingham’s Center for Biomolecular Sciences and Anglo-Saxon Expert Dr. Christina Lee worked together to create a remedy found in Bald’s Leechbook. Written in Old English, it is believed to be one of the earliest known books of medical advice. The medieval salve was used to treat eye infections and included: 2 species of Allium (garlic, onion or leek), wine and cow bile. The recipe gave very specific instructions of how to make the salve including using a brass vessel to brew in, straining for purity and leaving the mixture for nine days before use. To the surprise of researchers, the ingredients had little effect on their own but when combined killed 90% of MRSA cultures in a laboratory setting.
Experiencing jaw pain? Does your jaw click or pop when you are eating? While tiny, your jaw joint the TMJ is a vital part of your health. Any type of jaw pain can prevent healthy eating and chronic pain of any kind can begin to affect your quality of life. Common causes of jaw pain:
At-Home Tips You Can Use To Help Ease Tension and Pain
IMPORTANT : There can be many reasons for jaw pain symptoms labeled as TMJD and is often misdiagnosed. If your jaw pain does not improve with relaxation and TMJ massage, we strongly suggest that you get a second medical opinion. Jaw pain can be a sign of serious bacterial or fungal infection, or even Lyme disease. All can be very serious if left untreated. You Might Also Like
1. If you don’t feel comfortable removing all your clothing, discuss it with your therapist. You can both come up with a plan so you can remain comfortable and the therapist will still be able to focus on your problem areas. If you would prefer to remain completely clothed, you can try chair massage and still receive the beneficial effects of massage! 2. Don't eat just before a massage session. After eating, our blood rushes to the stomach to aid in digestion. When you receive a massage the blood is drawn away from the stomach to the areas being massaged. If you've eaten just before a massage, this can cause indigestion. 3. To talk or not to talk? Some people enjoy talking during their session while others enjoy silence. You should do whatever feels comfortable and your therapist will follow your lead. 4. Good communication is key for both you and your therapist. Before the session, let your therapist know of any new health information and what you are looking for in the session. During the session, speak up and give feedback on speed, pressure, music or anything else that would make you feel more comfortable. 5. If you feel like you are tightening up during your massage, let your therapist know. Your therapist can adjust technique, speed and depth of their stroke to help relax the area.  6. During the session, if your therapist hits a “knot” or Trigger Point, very often people will stop breathing if the pressure is too deep. Breathing helps facilitate relaxation, so this is the opposite of what we want. You want to be able to breathe through the pain and we want the pain to “hurt so good.” 7. It can be hard to quiet the mind during a massage. One way to bring your focus back to your body and quiet your mind is to follow the hands of the massage therapist. 8. Drink extra water after your massage. This is very important! After a massage, it’s important to flush all the toxins out of your system. It also helps to release “knots” hours after the massage! If you get a headache or feel nauseous after a massage, this is your first sign you’re not drinking enough water. 9. It’s not uncommon to feel dizzy or light headed after a massage. Take a few minutes to relax before getting off the table slowly.  10. The therapeutic effects of massage are cumulative, so the more often you receive a massage, your body will respond quicker and you will feel better. If you are getting massage for chronic muscular tension or recover from an injury, more than one session is usually needed, so be prepared to schedule several sessions. ***If anything happens during the massage that you dislike or seems improper, you have the right to ask the massage therapist to stop. If necessary, you also have the right to end the session.***
It's easy to forget to take time for yourself. If you're feeling overwhelmed or run-down try some of the following tips to help bring balance and happiness to your life! Pick one small thing that you need to do and get it done. Fix a small annoyance at home that’s been nagging you—a button lost, a drawer that’s stuck, a light bulb that’s gone. There's nothing better than checking something off of your mental to-do list. Goof around for a bit. Schedule in 5-10 minutes of "play” a several times each week. Fly a kite, swing on a swing set, play in the sandbox, have a dance party. Go off-grid for the weekend Plan a two-day holiday for your next free weekend. Tell people you’ll be away, turn off your phone, no social media updates, and then find a place you can relax and enjoy some time away. Shake up your routine Get out of your comfort zone by choosing to do something different today. Take a different way home, call a friend you haven’t talked to recently, or try something new for dinner. Shake up your routine and see what happens! Make a small change Make one small change to your diet for the week. Eat an extra portion of veggies, drink less coffee, or drink an extra glass of water each day. Get a massage One of the easiest ways to relax and take some time for yourself. Don't have time to go get a massage, create a spa at home. Take a long bath with soothing music and candles, relax with a facial mask, sit around in your bathrobe and read a book or binge your favorite show. Prepare a meal, no matter how simple. Buy fresh ingredients and make yourself a meal, then roll out a blanket and eat your dinner on the grass at home or in the park. You could invite friends to join if you want. Rearrange your living area or bedroom Rearrange your furniture and try something different in your living space. If you don't like it, rearrange it again until you . Remember the good things Take a moment at the end of each day and consciously list a few good things in your life. This can help refocus your emotions on all the positive things that happen each day, even when it doesn’t seem like it. Send out positive energy Write a review of a business you like. Send that positive energy into the universe and share some love for your favorite local places! Do something you you used to like to do but haven't in awhile Do something you used to like to do, whether or not you were or are “good at it.” Remind yourself that you can do something just because you enjoy it, and the only way most people get better at something is practice. Take some time to laugh
Watch a couple episodes of a comedy show you love, or search the internet for the best cat.gifs, anything that makes you smile and giggle. Just be sure to have an exit strategy so you don’t get sucked in for too long and feel guilty for it. The history behind massage therapy is full of countless surprises and interesting characters. Below is a list of seven people who made major contributions to the world of massage therapy. Avicenna Portions of the twelfth-century Latin translation of Avicenna's medical encyclopedia. Avicenna was a Persian polymath during the Islamic Golden Age. Often described as the father of early modern medicine, he was a devout follower of Aristotle and the chief physician at the Baghdad hospital. Avicenna authored the Canon Medicinae, a five-volume medical encyclopedia, in an attempt to collect all known medical knowledge. The medical text includes sections on techniques and effects of massage. "One kind of friction is hard, which enlarges or thickens; another is gentle, which loosens. One is prolonged, which causes thinness; another is moderate, which fattens. When these are combined, corresponding results will be produced......Then there is a friction of restoration, which comes after exercise and is called rest-inducing friction.... This friction must be done smoothly and gently." Aulus Cornelius Celsus De Medicina was a 1st century medical encyclopedia written by Aulus Cornelius Celsus, a Roman encyclopedist. It includes information on diet, pharmacy, surgery and massage. Book III includes information on treating disease with many references to anointing hands with oil and rubbing the patient. It is considered one of the best sources of medical knowledge in the Roman world. Celsus created a therapeutic system called "Apotheraphia" which consisted of bathing, exercise and friction. Treating a fever: "The said parts are also to be rubbed by hands anointed with cold olive oil, to which has been added one of the heating agents. And some practitioners are satisfied with one rubbing of any kind of oil. " Guy de Chauliac Guy de Chauliac - By Unknown Guy de Chauliac was the most eminent French surgeon of the 14th century. He was the personal physician to three popes and wrote a treatise titled Chirurgia Magna, which became the standard text on surgery for the next two centuries. The treatise covered all basic aspects of surgery including anesthesia, blood clotting, surgical tools, diets, and bodywork as a compliment to surgery. Prosperi Alpini or Prosper Alpinus Alpini was the son of a physician born in the state of Venice in 1553. He attended Padua and received doctor's degree in 1578. In 1580 he received an appointment to attend the Venetian Consul to Egypt, where he remained for three years. He devoted himself to the study of plants and the medical practices of the Egyptians. In his De Medicina Aegyptiorum, he states that frictions are so extensively used among the Egyptians that no one retires from a bath without being rubbed. "For this purpose the person is extended horizontally, then he is malaxated, manipulated, or kneaded and pressed in divers manners upon the various parts of the body with the hands of the operator....Perfectly masseed, one feels completely regenerated, a feeling of extreme comfort pervades the whole system, the chest expands, and we breathe with pleasure." Friedrich Hoffmann Friedrich Hoffmann was a German physician and chemist. He was one of the most widely read medical authors of the 18th century and has been called 'the second Hippocrates'. He viewed the body has a hydraulic machine wholly governed by mechanical laws. From 1708-1712 he was the Royal Court physician to the Frederick I of Prussia. He recommended rubbing and gymnastics for the royal court. In his Dissertationes Physico-Medicae, he describes passive, active and mixed movements, as well as the perfect cure, which consisted of friction, inunction, and bathing; for the purpose of eliminating fatigue and curing disease. John Harvey Kellogg John Harvey Kellogg was an American medical doctor, nutritionist, inventor, health activist, businessman, and creator of Corn Flakes cereal. He was the superintendent and surgeon at the Battle Creek Sanitarium where he used hydrotherapy and massage in treatments for his patients. In 1885 he wrote 'The Art of Massage', a book so influential that it was still used in the curriculum at the Ohio School of Massage in the year 2000. Kellogg supported the idea that massage can help stimulate muscles to prevent their degradation. He explored the effects of massage on the body and paid special attention to the benefits of massage, such as fighting off certain illnesses. Kellogg listed detailed rules that massage therapists should follow; not massaging anyone while sick, making sure that they look professional and clean, and giving the massage in a room of a certain temperature range (75-85˚ F). Dr. Isidore Zabludovsky
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The New Year has begun! Here are 10 tried and true ways to manage your stress and put you on the path to a healthy and balanced life! 1. Create an evening routine that you can look forward to. Having a predictable routine can bring comfort and grounding when life is stressful. You could include stretches or Yoga, listening to calming music, journaling, or warm tea. Experiment with different evening routines to find what works for you. Make a commitment to do some sort of routine every night for one week and see how you feel.  2. Change up your sleeping environment Don't like how your bedroom looks? Do you look forward to going to bed? Change up your bedroom to make it feel more warm and inviting. Try to limit excess noise and light. Lighting can be important, you should avoid bright overhead light and instead use lamps. Add extra pillows and blankets or add LED candles. Find what creates an inviting retreat and makes you excited for bedtime. 3. Get more sleep Now that you've changed up your bedroom you can make sure you're getting enough ZZZ's. Missing out on shut-eye not only makes you groggy and cranky, it can lead to weight gain, heart disease, reduced libido and diabetes. One study found that nightly screen-time is associated with poor sleep. If you're having problems sleeping, remove all screens from your bedroom. Try out a bedtime routine that focuses on unwinding and calming your mind. Even if you just take a quick cat nap during your lunch break, make sure to prioritize sleep for a happier, healthier you.  4. Boost breathing techniques with the right scent. Most people know the benefits of breathing techniques. Add your favorite essential oil to enhance the benefits. Lavendar is good for relaxation, orange blossom can help with anxiety and rosemary may boost memory. 5. Swear it off. Swearing can reduce physical pain, boost confidence and self-esteem. Mythbusters found that swearing aloud can increase your tolerance to pain. If you're having a bad day or stubbed your toe, try dropping a few f-bombs and see how much better you feel!  6. Declutter Decluttering your home and office can have many benefits on not just mental but also physical well-being. A recent study showed that people will eat more cookies and snacks if they are in a chaotic and messy environment. Another study found that a disorganized environment can have a negative impact on your ability to focus and process information. A clutter-free home and office allows you to perform tasks more efficiently because everything you need is readily available. Clutter leads to anxiety, embarrassment, and family stresses, when you clean up and learn to throw things away, you will feel happier and less stressed.  7. Get back to your hobbies What hobby brings you happiness? What did you love doing as a child? Maybe there's something you've always wanted to do, like learn to play the piano or beekeeping, but never got around to. Finding a hobby you enjoy is not only relaxing but reduces stress and helps you recharge for future challenges. 8. Challenge negative thoughts This one takes some practice but is worth the work. If you recognize that your way of thinking is self-defeating, you can learn to look at things from a different perspective. By changing how you think, you can over come all the craziness that life throws at you. Over time, you'll be able to catch the self-defeating thoughts before they grow and contribute to your stress.  9. Get outside. Living in Colorado gives us ample opportunity to get outside. Numerous studies have found that simply sitting and looking at trees can reduce blood pressure and the stress-related hormones cortisol and adrenaline. Spending time in nature can improve attention span and boost serotonin, the feel good neurotransmitter. Take 10 minutes a day, get off the couch and go outside. 10. Build a self-care kit.
Fill a basket with things that make you feel special. Whenever you're feeling down, grab something from your basket to lift your spirits. You could include: Favorite tea or beverage, bath salts, new nail polish, scented lotions, essential oil blends, your favorite candy, or a new pair of warm socks. |
Heather McNay
I've been a Licensed Massage Therapist since 2006. In my free time I enjoy hiking with my husband and dog. I also have a passion for cooking, baking and gardening. Archives
August 2022
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