At-Home Tips for Self Care

At-Home Tips for Self Care

At-Home Tips for Self Care

Self care tips… Being busy should never come at the cost of your overall physical and mental well-being. Not taking the time to care for yourself can put you at increased risk for depression, burnout, and anxiety, which can make you less resilient, productive, and happy. If taking a vacation or going on a full-day spa excursion doesn’t fit into your life, there are a few things you can do at home to help promote mental health through self-care. Keep reading to learn more.

Get Enough Sleep

Getting enough sleep is one of the most valuable methods of facilitating mental well-being. The long-term consequences of sleep deprivation can include heart disease, weight gain, depression, a weakened immune system, and dementia. It’s no wonder that sleep-related illness accounts for $16 billion in medical costs per year. If you want to reduce your risk for the aforementioned sleep deprivation consequences, be sure to get enough sleep.

To start, it may be necessary to evaluate your relationship with sleep. Do you view it as a necessity? Do you have a sleep routine? What makes you sleep poorly? Asking yourself these questions can help to identify the route of your sleep issue. For example, if you sleep poorly only when you haven’t exercised, consider making exercise a part of your daily routine. Additionally, try limiting caffeine, alcohol, and late-night snacks. If you suffer from systemic sleep issues, this may be an indicator of a more serious sleep disorder. If this sounds like you, make an appointment with your doctor as soon as possible.

Do Something You Love

Doing a hobby or activity you love can break-up your daily routine, reduce stress, increase self-esteem, and facilitate relaxation. All too often, people have the tendency to put their passions on life’s “back burner” in favor of more immediate responsibilities — work, chores, errands, etc. That being said, doing something you love each day is a great way to learn new skills, break up daily monotony, stay social, and help keep you motivated.

There are thousands of hobbies out there waiting for you — all you have to do is find them. Many people find volunteering, exercising, arts and crafts, reading, and taking online classes to be highly beneficial for mental health. Consider dedicating a portion of your day (or at least week) to your chosen activity. If time is a concern, consider learning more about maximizing productivity and finding “hidden time” during the day. For many, finding more personal time involves perfecting one’s ability to “say no” to stress-inducing, unnecessary demands. Remember, your well-being is a priority, so make time to do what you love.

At-Home Spa Day

Spending time alone facilitates thoughtfulness, personal reflection, and relaxation. Having an at-home spa day (or evening) can give you the time you need to decompress and reflect on your day/week. With just a few DIY techniques, you can bring the health benefits of an expensive spa to your own home. Start by dimming the lights and preparing some of your favorite spa materials — bubble bath, manicure kit, face mask, etc. You can even prepare in advance by making some of your own spa solutions such as body scrubs, lotions, and hair masks. While it may be tempting to turn on your favorite TV show, try to use this time to unplug from technology (your phone included). While technology is wonderful, there is evidence to suggest that unplugging from devices now and then can be highly beneficial. To break the silence, consider turning on some relaxing music.

Self-care is highly important to your overall mental health. Sleep, hobbies, and taking time for yourself are all highly effective ways to reduce stress and increase personal resilience. Now is the time to make self-care a daily priority.

What is Shiatsu and Foot Reflexology?

What is Shiatsu and Foot Reflexology?

Introducing the Unsung Heroes of Nanaimo’s
Health and Fitness Community

Nanaimo is blessed with a wealth of wonderful, passionate health and fitness professionals like Chiaki who inspire others, helping them to overcome obstacles and live healthier lives. These Yoga teachers, fitness instructors, shiatsu therapist, massage therapists and others deserve to be more widely known because they have so much knowledge and insight to share. I know you’ll enjoy meeting them here!

What is Shiatsu?

Shiatsu is a Japanese hands-on therapeutic massage working the meridians and pressure points throughout the body. This non evasive therapy addresses a wide range of body ailments such as muscle tension, stress, chronic and digestive issues. Shiatsu uses a firm steady pressure to release tension allowing the practitioner to probe deeper, stimulating circulation of vital nutrients. The practitioner is trained to recognize patterns of disharmony providing valuable insight and body awareness for the client.

What is Foot Reflexology?

Foot Reflexology is the application of specific finger pressure techniques on feet, combined with acupressure with focus on reflex points and their connection to our body’s organs. It is a wonderful, natural, health therapy and analysis tool. It improves circulation of blood, encourages lymphatic drainage, rejuvenates life energy, and eases pain within other body parts. Fostering the body to detox and heal itself.

“The heart and spirit of Shiatsu is comparable to a mother’s pure love.
Therapeutic pressure on the human body stimulates the “spring of life to flow”.

Chiaki Harper is a Shiatsu Practitioner since 2006. She currently offer Shiatsu Massage and Foot Reflexology at Nanaimo Bodyworks at Naturally Healthy Clinic.
210 Milton Street Nanaimo BC, V9R 2K6
250-755-4051
More Info: 778-233-1855

https://naturallyhealthyclinic.ca/team-member-profiles/

Shiatsu or Therapeutic Massage

30min $40
60min $80
90min $110
Foot Reflexology
30min $40
60min $80

Combo (includes Foot Soak w/Epsom Salt & Pure Essential Oil)
Special Promotion
60min (30min Body + 30min Foot) $60 (Reg $80)
90min (45min Body + 45min Foot) $90 (Reg $110)
Special Promotion ends on June 30, 2018
All services are plus tax

The combo is a great introduction to Shiatsu and Foot Reflexology’s impact on your body, mind and spirit!

Introducing the Unsung Heroes of Nanaimo’s Health and Fitness Community: Little Fern Studio

Introducing the Unsung Heroes of Nanaimo’s Health and Fitness Community: Little Fern Studio

Introducing the Unsung Heroes of Nanaimo’s
Health and Fitness Community

 

Nanaimo is blessed with a wealth of wonderful, passionate health and fitness professionals like Gail, owner of Little Fern studio, who inspire others, helping them to overcome obstacles and live healthier lives. These Yoga teachers, fitness instructors, massage therapists and others deserve to be more widely known because they have so much knowledge and insight to share. I know you’ll enjoy meet

ing them here!

Welcome to Little Fern Studio Ltd. In South Nanaimo

Clinic Opening Date: May 1st, 2018
Gail Dunn RMT, owner and operator
Website: www.littlefernstudio.com
Phone: 250 858 2222

Gail is pleased to be able to offer Nanaimo her Massage Therapy Services. She brings over 28 years of Self Development in a Mindfulness Based practice, including Meditation, Yoga and Pilates. Gail has completed the Women’s Health MFR certification within last 8 years.

She also has a special interest in Myofascial (MFR) and Cranial Sacral Therapies and can help address the following conditions and not limited to:

  • Post MVA injuries,
  • Pelvic Floor Pain and Dysfunction
  • Painful scarring, chronic repetitive strain and injuries
  • Problematic Breast Implant/Reduction
  • Pre- and Postnatal to name a few…

For more details contact Gail on the Little Fern Studio website: www.littlefernstudio.com or Phone: 250 858 2222

About Gail & Little Fern Studio

Gail brings with her over 28 years of Self Development in a Mindfulness Based practice. Her other studies have included Meditation, Yoga, Acupressure, Zero Balancing, Pilates – Mat, Barre and Reformer, Yoga, Cranial Sacral Therapy (Upledger Institute) and over 20 years of John F Barnes Myofascial Release training; including the Women’s Health certificate courses completed in the last 8 years.

Gail’s exceptionally intuitive, creative and compassionate approach to healing can give her clients’ permission, to unlock their own capacity for growth and listening to their inner body wisdom. Gail’s treatment diversifies over the years. Currently she includes Myofascial Release techniques, Trigger Point Release, General Relaxation Massage, Acupressure, Reiki, Cranial Sacral Therapy and Breath work in her treatments. She has a special interest in Myofascial and Cranial Sacral Therapies and can help address the following conditions:

  • Post MVA soft tissue injuries
  • Pelvic Floor Pain and Dysfunction
  • Mastectomy scars and pain
  • Endometriosis
  • Fibromyalgia
  • Painful scarring
  • Menstrual problems
  • Adhesions
  • Problematic Breast Implant/Reduction
  • Urinary Incontinence
  • Pre- and Postnatal to name a few..

Gail has a wide audience in clientele and with each session she starts with an evaluation, listening to each clients needs, then using various modalities to address their specific concerns. She designs each session with Whole Body Wellness and Relaxation as the focus.   She is a joyful soul and brings her spirit and energy to her practice!

When Gail is not working, she is either on the yoga mat, doing Pilates, meditating or going for nature walks.

“To feel truly nourished, the body needs time to rest”…       Gail Dunn RMT

What You Need to Know About Someone Contemplating Suicide

What You Need to Know About Someone Contemplating Suicide

What You Need to Know About Someone Contemplating Suicide

Believe it or not, suicide is the leading cause of death among indigenous Canadians up to the age of 44. As for the rest of the population, there are an average of 4,000 deaths per year, with teen suicide among Canadian girls increasing on a yearly basis. The reasons someone wants to take his or her own life vary, but there are various methods of treatment that can help no matter what the impetus is.

Suicide Warning Signs

It’s important to know the warning signs of suicide if you feel you are at risk or if you know someone who may need help. Don’t avoid an uncomfortable conversation with someone you think may be contemplating suicide. Even if they’re combative or in denial, you’re potentially saving a life, so that’s much more important than worrying about confrontation. If you walk in on a dire situation, call 911. Otherwise, call one of the suicide prevention hotlines for direction.

According to Odyssey, some warning signs to look for include:

  • Suicidal talk
  • Changes to their will
  • Giving away their possessions
  • Obtaining a weapon
  • Strange sleeping patterns
  • Lethargy
  • Drug or alcohol abuse
  • Low motivation for their social life
  • Self-harm
  • Risky behavior
  • Body language

Why People Commit Suicide

Mental health professionals believe there are six main reasons why a person wants to take his or her life—though there could also be a combination of the following:

1. Depression: This is the most common reason. If severe enough, people can have such an immense feeling of hopelessness that they truly feel that life will never get better. There’s also a tendency to think that life would be better for others if they weren’t around. The good news is that depression is almost always treatable.

2. Psychotic Tendencies: While psychosis is also treatable, it’s harder to hide than depression—take schizophrenic, for example. Those who are poorly treated for the condition often let their inner voices take over which can translate into a suicide.

3. Impulsiveness: This is often related to drug and alcohol abuse. The side effects mixed with depression can prompt someone to attempt suicide. Treatment in this case should start with treating the substance abuse addiction and exploring reasoning behind it.

4. A Cry for Help: People in this category usually don’t want to die, but they don’t know how else to get attention except by doing something severe, perhaps without intentionally trying to take their life. Think about someone who takes too many aspirin when upset over a breakup.

5. Philosophical Reason to Die: The motivator here has nothing to do with the above reasons. Rather, people are trying to control their own destiny. Perhaps they have a terminal illness, and suicide gives them the choice to end their life sooner.

6. A Mistake: Tempting fate through stupid acts like trying to be a daredevil or experimenting with oxygen deprivation often have a fatal outcome.

 

Getting Help

Whether it’s reaching out to a close friend or family member or calling upon a trusted suicide hotline number, it’s crucial to make an effort to reach out for help before it’s too late. You’ll need to seek the help of a mental health professional where you’ll undergo a treatment that will likely involve a combination of psychotherapy to understand the root of your suicidal thoughts. You may also need to take medication (like antidepressants) to help control negative emotions.

People contemplating taking their life rarely think about the deep wounds the act leaves on the loved ones they will leave behind; yet that’s part of the psychological warfare behind suicide. Suicide is never the answer. This is why we’re all responsible for keeping an eye out for loved ones, friends, and even coworkers who may not have the strength to get the help they need.

We have recently released a Substance Abuse & Suicide guide. Feel free to take a look here:

www.drugrehab.com/guides/suicide-risks/

Photo credit: Pixabay

A Journey of a Broken Leg | Healing and Recovering From A Broken Leg

A Journey of a Broken Leg | Healing and Recovering From A Broken Leg

Journey to Recovery From A Broken Leg to Walking Again

My Son’s Painful Journey to Recovery from a Broken Tibia

My oldest son, Elohw, broke his leg (tibia) two days after his sixth birthday. His broken leg was in a full cast from mid-thigh to toe for six weeks. The orthopaedic surgeon and our family doctor advised us not to let him put any weight on his leg while in the cast so his leg would heal better. Even though we got him a pair of crutches, I never forced him to use them while his leg was in the cast because I feared he would over-compensate and develop bad walking habits. At the same time, we needed to follow the specialist’s recommendations to make sure Elohw’s leg healed as well as possible.

We were all as excited as Elohw when it was time for him to get his cast off, but we we didn’t realize that this would be just the beginning of a long journey to recovery!

Recovery From A Broken Tibia

Once the cast was off, the orthopaedic surgeon warned us that his broken leg might grow crooked and that we needed to be careful for a year to prevent complications. He also told us that the fracture was not fully healed and said, “If he were an adult, we would have to put him back in a cast. But because he is a kid, he will heal fast enough.” We were a bit puzzled by this and asked whether we should take Elohw to physiotherapy. He advised us not to waste our money. We left the doctor’s office with our son and his “brand new leg” – and decided to do what seemed right to us based on our experience with our own bodies.

I am so grateful for all my training and my experience with pain because I was able to support my son in his recovery. It has also made me wonder how many parents find themselves at a loss in a similar situation. I broke my femur when I was 19, and I know from experience that we compensate to avoid pain and create more pain in other places in our body, usually in the spine and hips. I kept reminding my son about his posture – repeatedly!

Exercises To Regain Mobility After A Fracture

I knew that the first thing we had to focus on was regaining the mobility in his joint even before gaining strength. I showed him two simple exercises: pointing and flexing his foot and flexing and extending his knee. I soon realized that our son had a very low pain threshold and had gotten used to being carried or scooting around on his butt! I had to deal with lot of resistance and screaming. I tried encouraging him to use the crutches but to no avail. I also discovered that I could stretch his leg while he slept, to help speed the recovery.

At a second visit with our family doctor, she explained that he needed to start standing and, using crutches, put weight on the leg in order for the bones to grow. She told him that astronauts in space lose bone density because, without gravity, they don’t bear any weight.

We also took our son to the physiotherapist to see if she knew a way to speed up the process. Most kids, she told us, are eager to get up and moving, and usually have to be encouraged to slow down to not get hurt. Elohw wasn’t typical. He was anxious about the pain and needed a lot of encouragement. She also explained that his ankle had been compressed by the cast and might be swollen for a few weeks. She showed him a way to use crutches for a more natural gait:, instead of using his crutches the usual way, to hop forward without putting putting any weight on the foot. She also confirmed that what I was doing for him was helpful but told Elohw that he had to work through the pain and move his leg as much as possible. “Pain is normal, but if you still feel pain 20 to 30 minutes after doing a few simple exercises, you’re doing too much.”

I’ve come to realize how tricky it is to deal with a child’s mindset. My son kept saying, “I can’t,” so I kept encouraging him to breathe and kept telling him, “Yes, you can!” When he finally started to walk without crutches, I put him on his bike to help him regain his strength and mobility.

How Parents Can Help Their Children Recovering From Injuries

I hope this post helps other parents who are dealing with an injured child. Feel free to send me any advice or thoughts that could help others in their journey to healing.

We were all excited that he when it was time for him to get his cast off; we didn’t realize that would just be the beginning of the journey to recovery! Once the cast got off the orthopaedic surgeon told us his broken leg might grow crooked and we will have to be careful for a year to prevent complications. He also told us that the fracture was not fully healed and said: “if he was an adult we would have to put him back in a cast but because he his a kid he will heal fast enough.” We were a bit puzzled by his answer and asked him should we bring him to see the
physio. He advised us not to waste money on physio for a kid. We left the doctor office with our son and his “brand new leg” – and decided to do what seemed right to us based on our own journeys in our bodies.

I am so grateful about all my knowledge and experience with pain because I am able to support my son in his recovery journey. It has also made me realize how many parents must be at lost in a similar situation. I broke my femur when I was 19 and I know from experience that we compensate to avoid pain and create more pain at other place in our body; usually the spine and hips. So I keep bringing awareness to my son about his posture and remind him often.

Regaining Mobility After A Broken Leg

I knew that the first thing we had to focus on was for his to gain mobility back in his joint before even being able to gain strength. So I started showing him simple exercises; pointing and flexing his foot and the second one flexing and extending his knee. I soon realize that out son had really low tolerance for pain and had gotten use to be carried around and scooting on his butt! I had to deal with lot of resistance and screaming. I tried encouraging the use of the crutches but that wasn’t working. I also discovered that I could go stretch him while he slept to help speed up the recovery.

We had a second visit at our family doctor and she kindly explained to us that he needs to start standing and using his crutches to put weight on the leg in order for the bones to grow. She told him that astronaut that go out in space lose bone density because they don’t weight bear without gravity.

We also took our son to the physio to see if she had different advice on to speed up the process. She explain that most kid are eager to get
up and going and they have to be slow down to not get hurt. (It was different for Elohw he was anxious about the pain and needed lot of encouragement.) She also explain to me that his ankle got compressed
in the cast and might be swollen for a few weeks. She show us a way to use the crutches that is more like a natural walk; step the opposite foot and crutches in the same time, instead of using it like we usually see people using like hopping without putting weight on the foot. She also confirmed that what I was already currently doing was
helpful and said that Elohw also had to work thought pain and move his leg as much as possible. She said pain if normal but if you feel pain 20-30 minutes after doing some simple exercises that is a sign that it was too much.

I am realizing how tricky it is to deal with mind set. My son right now keep saying “I can’t” – but I keep encouraging him to breath and tell him “Yes, you can!” He finally started to walk without the help of crutches and I put him on his bike as soon as possible to help him gain his strength and mobility back.

I hope this helps any parent in a similar situation, and I would appreciate any advice or thoughts you might have that could help us in our journey to healing.

Embrace Yourself, You Are Beautiful! How To Love Your Body

Embrace Yourself, You Are Beautiful! How To Love Your Body

Embrace Yourself. You Are Beautiful!

I’ve just finished watching the documentary Embrace. If you haven’t watched it yet, I highly recommend it. It’s the story of a woman named Mary Brumfitt on a journey to teach people the value and power to love their body from the inside out.

As a woman, I know all about that ongoing struggle we have with our body’s appearance. Most people are unhappy about their body shape, size, cellulite, wrinkles … and it sells products. Most women believe they are not as ‘good enough’ as they are. What a lot of us haven’t realized yet is that the image that is shown to us in magazines and on TV is an unachievable ideal.

Even the woman in the magazine doesn’t look like the woman in the magazine! When women come to me for advice, personal training or groups classes; I tell them that they probably won’t be happier even if they lose weight or look the way they believe they want to look. I encourage people to Choose2Be strong, healthy and happy instead of focusing on being ‘skinny’ and putting ourselves down.

Learning To Feel Beautiful In My Own Body

When I was 19 and had my major car accident, I broke my femur, two ribs and had a pulmonary embolism. I was at the hospital for two weeks on strong painkillers and lost 20 pounds. I remember people seeing me and commenting on that and that was the unhealthiest I’ve ever been. When I started working in a weight training centre, I witnessed a woman with uterine cancer and losing a lot of weight because she couldn’t eat. She was still working and trying to hide how much she was suffering. People keep commenting on the weight she lost and how ‘good’ she looked.

These experiences at an early age really enlightened me to know that weight and health had nothing to do with each other, and also to realize how much people focus on weight instead of health.

I love my body and everything it can do. My friend Zoe summed it up so well – “I see my body as strong, healthy, powerful, miraculous, useful, flexible, athletic, fun, life giving, life sustaining, sexy, beautiful, active and amazing!!”

How Do You See Your Body?

As Tammy says, “We need to recognize the importance of diversity of body images in our world, redefine and rewrite beauty ideals by harnessing and facilitating positive body image activism.”

I am sharing this and invite you to watch the documentary to create a positive global change.

Here Some Questions You Can Ask Yourself:

How can I start being kinder to myself?
How can I love and accept myself as I am right now?
How can I create a life for myself that feels like MINE, rather than what others expect of me?
How can I start to put myself first without feeling guilt?
What can I do to wake up with energy and excitement?