Stress is something which many of us face in our lives, sometimes even on a daily basis, either work related or closer to home, even happy occasions can cause us stress, no matter what, stress is a normal condition, which occurs from time to time. Stress is something which can range in severity moderate-only temporary, unto problematic. Only when stress becomes unbearable, chronic or severe, an individual needs to have their stress evaluated, due to the fact that a wide range of illnesses and medical conditions can result from too much stress. There are ways for the individual to alleviate stress and move on with their daily lives, however it is important that the individual experiencing the stress, acknowledges the condition and starts on the right path-to eliminate the causing factors.
Recognising the signs
• Anxiety
• Panic attacks
• Constant tiredness
• Irritability
• Lack of concentration
• Constipation
• Diarrhea
• Disturbed sleep
• Excess sweating
• Feeling of helplessness
• Feeling of loneliness
• Frustration
• Hair loss
• Impotence
• Irregular menstruation
• Loss of sense of humor
• Low self esteem
• Muscular tension
• Palpitations High blood pressure
• Shallow/fast breathing
• Ulcers
Harmful stress level signs
• Lack of control
• Lack of outlets for frustration
• Lack of predictability
- Change usually allows stress levels to rise, handling change can be difficult in the short term
- Life changing events that have been identified as the most likely to cause harmful stress:
• Bereavement
• Moving house
• Debt
• Ill health
• Difficult relationships
• Work
• Family problems
Eliminating stress
• Recognising the signs
• Complementary therapies
• Diet
• Exercise
"Massage has beneficial physiological effects
on all major systems
in the body, some of
which have been shown to be measurable
in clinical
studies...."
(Adam Jackson, Massage Therapy)
MASSAGE, IT'S ROLE IN MANAGEMENT OF STRESS, ANXIETY
AND DEPRESSION
Massage is one of the oldest healing techniques used to help us overcome
psychological and physical health problems. It has probably been used since the
dawn of human evolution and has been found to have been used in countries all
over the world and in the early part of this century was still used in orthodox
medical hospitals and clinics, but fell out of favour when high tech. medicine
began to dominate our health care system.
BENEFICIAL BIOCHEMICAL
EFFECTS OF REGULAR MASSAGE
Research indicates that massage can be of
value in helping reduce stress, anxiety and depression. Massage causes the body
to release many therapeutic mood and health enhancing chemicals, it increases
dopamine and serotonin and reduces the stress hormones cortisol and adrenaline.
It increases the relaxation alpha brain waves and also increases pain relieving
levels of endorphins. Massage lowers noradrenaline and lowers the stress hormone
ACTH (Adrenocorticotrophic hormone). Massage boosts the immune system,
stabilises blood sugar levels, improves lung function and peak air flow, it
generally reduces the number of visits to the doctor whilst increasing work
productivity.
MASSAGE AND ANXIETY
Regular massage can help to
reduce our anxiety levels. Research by Tiffany Fields, at the Touch Research
Institute at the University of Miami School of Medicine in the USA looked into
the therapeutic value of massage in reducing anxiety and depression. The data
from this study indicated that massage produced marked reductions in anxiety and
depression in people who were massaged, but not in a control group who were not
massaged. Mood and sleep patterns also improved they slept more soundly and for
longer periods of time. The subjects massaged were found to have lower levels of
cortisol stress hormone in their saliva and depressed people also had lower
levels of urinary cortisol and noradrenaline which increase in times of stress.
Other studies have confirmed this research. Adults with chronic anxiety
problems, people with muscle tension, aches and pains etc, who did not improve
after being given anti-anxiety medication/antidepressants, muscle relaxants and
relaxation training, were given a course of massage. Afterwards most reported
less tension, pain and need for medication.
MASSAGE AND DEPRESSION
Andrew Vickers, a researcher formerly with the Research Council for
Complementary Medicine who carried out research into the value of complementary
medicine's in psychological health problems which was published in the journal
"Psychiatry in Practice", said it's far too simplistic to say massage can cure
depression or other diseases, but it can help us to cope better and improve the
quality of life.
HOW MASSAGE WORKS
Our skin is full of many
millions of nerve receptors that are linked to our nervous system. When the skin
is massaged it causes stimulation and release of chemicals in the brain like
serotonin that help reduce stress, anxiety and depression.
It's known
that the skin and nervous system are intimately connected. A single part of the
developing foetus known as the neuroectoderm gives rise to both.
CONDITIONS HELPED BY MASSAGE
Massage has
been shown to be beneficial in many physical and psychological health problems
such as Stress, Anxiety, Depression, Anaemia, Pain, Back Pain, Insomnia,
Pregnancy, High Blood Pressure, Asthma, Infertility, Eating Disorders, Diabetes
Mellitus, Human Deficiency Virus, to name but a few.
CAUTION
If
you have a chronic health problem it is wise to check with your GP that it is
okay for you to receive massage. In a small minority of cases, massage may have
to be used with caution in people who suffer epilepsy. Be careful when using
head and neck massage if you have skeletal, neck problems. Don't massage wounds,
lumps, infected or damaged/diseased areas of skin.
Finally, research has
indicated that not only the person being massaged benefits from massage, the
person applying the massage also gains health benefits. A study at the Touch
Research Institute, in the USA found that people who gave shoulder massages to
their relatives reported feeling less depressed.
REFERENCES
1.
Bentley Eilean (2000) Head, Neck & Shoulders Massage: a Step-By-Step Guide,
St Martins Press.
2. Fields T. (2000) Touch Therapy,Churchill
Livingstone.
3. Fritz S. (1995) Therapeutic Massage, Mosby Lifeline.
4. Jackson A. (1993) Massage Therapy, Optima.
5. Wallcraft J.
(1998) Healing Minds, Mental Health Foundation.