Our most common fear is the fear of the unknown. “Will my children be safe, healthy, and happy?” “Will I keep my job, or find one, or will that rumored buyout really happen?” “Will the terrorists strike again and will the war ever end?” “Will I ever be successful?” “Will I have enough for retirement?” “I wonder if my health will fail this year?” This list of unknowns never ends and changes every day. These plus many other common and legitimate questions fill our heads much of the time. However, how we face these unknowns determines if they snowball into fear, worry and panic or are cause for reflection, perspective and change. If we live our life from fear, rather than recognizing the true purpose of fear, we will erode the quality of our lives, our decisions and our relationships. When fear rules our lives, we become a prisoner of our own thoughts.

As FDR (Roosevelt) once said, “We have nothing to fear, but fear itself.” And he was facing The Great Depression and WWII. We may think that we face times of even greater change and uncertainty; each generation gives legitimacy to their fears and truly believes this is the scariest of times. Is it the times or is it how we are dealing with the times?     If we let fear control our thoughts, we’ll have less peace of mind and physical health, our decisions will be limited and our relationships will suffer.   Fear has become an addiction in our culture and the media, pundits, politicians and advertisers all know this and are capitalizing on our culture of fear in order to control our buying and voting habits. Without immunity to this fear-mongering, we fall prey to the manipulations of others trying to control our lives.

In my new book, “Fearproof Your Life,” I show how fear is created; it’s true purpose, and how to live life from a fearless state, so you can develop your own psychological immunity. As a result of living fearlessly, thinking becomes clearer, wiser, more responsive and less reactive; we access our creative ability and bring more fun into our lives.   Have you ever noticed that most of the things we worry and fret about don’t actually come to pass? When we become trapped in unhealthy fear, we loose perspective and fearful thinking begins to control our lives-our sleep, our health and our daily decisions suffer as a result.

I often talk about fear as an acronym: F.alse E.vidence A.ppearing R.eal. How many times have I worried about a public talk or a difficult conversation with a friend or family member, all for naught? Our habit is to search our memories for similar situations that went badly and project these memories into the unknown of what might happen.    I am not saying that fear doesn’t have a legitimate purpose for our survival. It signals us to address an issue in our lives or in the world. Fear is not there to ruin the quality of our lives-it’s a reminder to reflect, to change and to act in a new way. Once we are aware of this distinction, we have a choice about how we respond to our fears.  Would you like fearlessness, courage and positive actions to fill your New Year and make your life and the lives of others more prosperous, happier and fulfilling? If so keep these principles in mind:

1. F.E.A.R. is a result of our thinking. Emotions, including fear, are a result of how we use our gift of thinking in this moment. Fortunately, the sensation of fear and worry can make us aware of our habits of unproductive fearful thinking.

2. Fear is an alarm clock to wake us up and be more conscious. Fear brings us vital information, when we clear our mind and reflect we gain instant perspective and the ability to discern the difference between false evidence appearing real and the need to take action for safety, balance or opportunity.

3. Learn to trust your Self (your instincts, intuition and insights). When we trust ourselves, worry and second-guessing our decisions fall away; we have the courage to act and speak our truth to others and to the world.

4. Don’t be a victim; take responsibility for your life and your experience of it. You are the creator of your thoughts, emotions and thus, your experience of life. Use this power to create wisely; let it guide you to success, happiness and empowerment.

Will 2008 become another year of fear or will you face your fearful habits and live the New Year from insight and discernment?

Facing fear will empower you to take risks on your dreams, aspirations and hopes. You will be an instrument of change in your life and the lives of others. Which path will you choose-fear or courage?

Joseph Bailey is an author and psychologist. He’s written five books including his best seller, Slowing Down to the Speed of Life (with Richard Carlson) and his latest book addressing fear is: Fearproof Your Life (How to Thrive in a World Addicted to Fear) Conari Press, 2007. You can learn more about Joe’s book and his work at his website: http://www.fearproofyourlife.com.

Creative Visualization is the Key to Success

By Remez Sasson

Pay attention to the thoughts and images that pass through your mind. Find out which of them comes often into your mind. Do you like what you have found? Are your often-repeated thoughts and mental images constructive? Do you think more about success and happiness or about failure and unhappiness? Your predominant thoughts are your key to success or failure.

Your most repeated thoughts dominate not only your mental world, but your material world too. In fact, the external, material world reflects the inner world. The stronger are the feelings and emotions that are associated with your thoughts and mental images, the stronger is their impact on your life. These thoughts and mental images are the key to success or failure, according to whether they are positive or negative. They also act as filters or eyeglasses, through which you see and interpret the world, and are responsible for the way you act and react.

Each and every person thinks in a different way, and focuses on different thoughts. This makes everyone act and behave in a different way, and go through different situations and circumstances. One might for example, think and believe that he does not deserve love or prosperity, and keep love and prosperity away. Another one might think in a positive way on love or prosperity, and consequently receive love and attracts success and promotion.

Creative visualization, which is conscious desire and visualization of a goal, can change your life and take you out of the circle of mere chance and luck. Visualizing the successful outcome of an event, and focusing your mental energy on it, tend to draw it to you. It is not hocus-pocus. Creative visualization is the key to success. It is a natural mighty natural power. Everyone possesses this power in some degree and even uses it, but in unconscious and negative way. I would even say that animals and plants use it too, though in a very rudimentary and primitive way.

Most people have no control over their thoughts, and tend to think negatively most of the time, and therefore they bring negative results into their lives. It is when one becomes conscious of this mighty power, studies it and learns how to use it effectively, that positive results start to arrive. Using creative visualization consciously, and in the correct manner, is the key to the door of success.

There are some important rules and laws to follow in order to achieve success. Certain traits of character and skills are necessary too, such as faith in yourself and in your abilities, patience, perseverance, concentration, willpower, self-discipline and strong ambition. Browse the articles at this website, and you will find how to use the laws of success, and how to develop the required skills.

Success is within reach, if you believe that success is already yours. What you imagine is the seed of what you will experience.

View article webpage

Regular exercise will help you look better and feel better, that is true!  And you should exercise regularly as well as maintain a balanced diet.   Add to that massage with its immediate and lasting benefits such as lowered heart rate, pain reduction, faster recovery from injury, greater flexibility, better mental attitude and you truly have a health/fitness regime targeted at keeping you feeling and acting younger.

On the preventative health front, massage can help to ward of illness through increased immune system support and improved sleep patterns.   During massage our lymph system is aided in lymph exchange thus boosting our immune system.  As lymph fluid is moved our body, in a heightened state of relaxation, is better able to eliminate toxins (via kidneys and colon).  As the hours pass after massage the body rids itself of those things that weigh it down and make us feel sluggish.  When we gift to ourselves regular massage, we are actually developing within our mind, body and spirit a healthy habit of relaxation.  As we learn to relax on the table we also learn to relax off the table.  Slowly, we begin to respond to stresses in our life differently and with less anxiety.  Less stress, anxiety, and worry lead to better sleep and eventually improved sleep patterns.

Massage is often viewed as a luxury because it feels good, is revitalizing and costs more than a haircut or manicure.  But just as a haircut or manicure is an investment in your well being, massage is more so because of its wide reaching and long term health benefits.  Massage is an investment in the future you.  Maybe you have considered massage but are fearful of the touch of a stranger. Please remember that a good therapist has only your best interest at heart.  A good therapist should be able to talk openly and freely about your concerns, put you at ease and support your decision to try it or not. If you do decide get a massage, do not limit yourself to just one massage from one therapist.   Finding a massage therapist that is right for you is a process.   Give yourself time to find your massage match because…massage matters.

Melissa Jarufe,LMT

January 2012

Reference

1. http://www.amtamassage.org/uploads/cms/documents/2010%20Massage%20Therapy%20Industry%20Fact%20Sheet%202010.pdf)

In response to this new found state of being, we can do one of two things; give up and sit on the couch or fight back!  As my mother used to say “None of us are going to get out of this alive”, but, I submit to you we can all improve our lives by focusing on eating better, sleeping better and moving better.  As a massage therapist, I must walk the talk.  So, lets’ all take a second look at what we eat and drink (or don’t), how well we sleep and the quality of our mobility.

While massage therapy can not affect the quality of food you eat, it can aid in its digestion² (abdominal massage article http://newlifemassagellc.com/?p=1100).   Abdominal massage is frequently ignored and overlooked.  Most people are shy or self conscious about the abdomen and miss out on some wonderful benefits such as improved digestion, calming effects for IBS (Irritable Bowel Syndrome), and relief from constipation and nausea.  One of the best benefits of massage is improved sleep patterns.  As our bodies experience massage it also experiences what true relaxation feels like.  In time, regular massage teaches the body a new way to be.  With a new habit of relaxation comes reduced stress and anxiety an improved ability to sleep.  Key to prolonged mobility is the ability to remain in motion.  As pain, fatigue, and weight gain set in with age, our tendency is to become less active.   Since our bodies are already losing muscle mass and elasticity due to aging, engaging in a sedentary lifestyle only makes matters worse.  Exercise increases muscle mass, reduces bone loss and combats age related weight gain¹.  Also, exercise helps to release “Feel Good” endorphins which lead to relaxation, pain reduction and a sense of well-being³.  Not many people realize that an hour of massage is like doing an hour of exercise.  The difference being it is not weight bearing and there is no conscious firing of neural synapses by the client.   Aside from that muscle fibers are worked (passively shortened and lengthened), blood and lymph are moved and endorphins released.  Regular massage along with a regular exercise routine will go a long way to keep you in motion.

1. AAOS – http://orthoinfo.aaos.org/topic.cfm?topic=A00191
2. http://www.selfgrowth.com/articles/why_abdominal_massage.html
3. http://www.webmd.com/depression/guide/exercise-depression

Melissa Jarufe, LMT

Why include abdominal massage as part of your massage session?

You have four layers of muscles in your abdomen, and that doesn’t include the diaphragm, which lies directly under the rib cage, or the psoas, which lies under those four muscle layers (rectus abdominis, external obliques, internal obliques, and tranverse abdominis).

Abdominal muscles get tense too! In fact, tense muscles in the abdomen can contribute to back pain and to problems with organs (stomach, colon, small intestine, liver, pancreas, and gall bladder).  Massaging the abdomen can improve blood circulation, help open the abdominal cavity, and release the fascia so the organs can lay unrestricted in their natural positions in the abdominal cavity.  Basic Swedish massage training does include ab massage, but because so few people have had their abdomens massaged, many massage therapists do not offer abdominal massage as part of their usual massage. You may have to ask your massage therapist specifically about abdomen massage.  In addition to Swedish massage, two specialty massage techniques focus on the abdomen:

• Maya Abdominal Massage guides internal abdominal organs into their proper position for optimum health. The technique relieves congestion and blockages to improve the flow of chi and fluids of the circulatory, lymphatic, and nervous systems.
• Chi Nei Tsang practitioners work mainly in the abdominal area with deep, soft and gentle manual techniques in order to tonify, detoxify, and train the internal organs to work more efficiently.

Abdominal massage can potentially help digestive problems (including irritable bowel syndrome), constipation, and female reproductive problems. Of course, if you have a medical condition, always check first with your primary healthcare practitioner to make sure massage is appropriate.

Commonly known benefits include relaxation, improved circulation and relief of muscle tension. Fitness enthusiasts/athletes will find that massage helps improve their flexibility; muscles tend not to be as sore and stiff; it helps in their recovery time, and reduces the anxiety of athletic competition. Massage can help improve performance, increase endurance, and help lower fatigue levels. By reducing fatigue, athletes can train better with longer more effective workouts. When you choose massage or stretches between workouts, there is a high increase in recovery time.

There are many styles of massage around, so shop around and find the one that is best for you. A few styles to look for that are good for people involved with an exercise program are Swedish, Deep Tissue, Bamboo Fusion and Therapeutic massage. Each is very different. A good massage therapist may use many different styles and gear the massage toward your needs.

Article modified from www.wholefitness.com

While the benefits of massage after moderate to heavy exercise is widely accepted, there have been studies performed that challenge certain commonly held ideas such as massage removes lactic acid from muscles cells thus reducing pain and soreness or massage aids in the recovery of muscle tissue by reducing swelling and muscle fatigue.  Listed below are two articles worth the time involved to review and consider.   After having done many pre and post sports massages, I still advocate the benefit of massage for anyone involved in routine moderate to heavy exercise.

Melissa Jarufe, LMT

Massage After Exercise May Speed Muscle Recovery Massaging

Phys Ed: Does Massage Help After Exercise?

Orthopedic massage is a type of massage therapy which is focused on treating painful conditions which affect the soft tissues of the body. The massage therapist may integrate a range of techniques to treat these conditions, ideally adapting his or her style for each client, as every person’s body is slightly different.

Orthopedic massage may be recommended by a physician who wants a patient to pursue multiple treatment modalities, and people can also see an orthopedic massage therapist independently. Training in orthopedic massage is offered by several massage schools.

A therapist who performs orthopedic massage focuses on problems with the client’s musculoskeletal system. He or she may release tight muscles, help to stretch shortened muscles and tendons, and decompress joints. The goal is to normalize the soft tissues of the body, both to treat specific conditions and to keep clients generally healthy and fit. Because orthopedic massage is designed to treat medical conditions, it requires extensive training, as an unskilled therapist could harm a client by accident.

The first step in an orthopedic massage session is assessment, in which the therapist will talk to the client about the problem and examine the area of interest. If the massage therapist partners with a physician, he or she will also look over notes from the physician. Then, the therapist establishes a treatment plan which considers the physiological effects of various massage techniques. Orthopedic massage is very flexible, since it integrates a wide range of bodywork styles with the end goal of improving the client’s condition.

Finally, the therapist works with the client on the table. By using various soft tissue manipulation techniques, the massage therapist can alleviate an assortment of painful conditions caused by soft tissue strain. Depending on the client’s issue, the massage therapist may recommend multiple sessions to treat the problem, to ensure that it is eliminated and to build up strength and resistance in the affected area so that the condition does not recur.

Because many serious medical conditions can present with things like painful muscles and tendons, an orthopedic massage therapist needs extensive training to learn to differentiate between orthopedic problems like a strained shoulder and medical problems like strokes and heart attacks which can spark muscle pain at their onset. Some conditions can also be exacerbated by massage therapy; some experts argue that some cancers, for example, can be encouraged to spread with massage, or a therapist could unwittingly cause lymphedema in a patient with improperly applied massage techniques. If you are considering orthopedic massage, you may want to talk to a doctor first to make sure that it is the best treatment for you.

Though they say it’s too soon to apply the results directly to humans in a clinical environment, the researchers consider the findings a strong start toward scientific confirmation of massage’s benefits to athletes after intense eccentric exercise, when muscles contract and lengthen at the same time.

“There is potential that this continuing research will have huge clinical implications,” said Thomas Best, a professor of family medicine at Ohio State University and senior author of the study. “If we can define the mechanism for recovery, the translation of these findings to the clinic will dictate how much massage is needed, for how long, and when it should be performed after exercise.”

Anecdotal evidence suggests massage offers many health benefits, but actual testing of its effects at the cellular level is more difficult than one might think. In this study with rabbits, the researchers used one mechanical device to mimic movements associated with a specific kind of exercise, and a second device to follow the exercise with a simulated consistent massaging motion on the affected muscles. They compared these animals to other animals that performed the exercise movements but did not receive simulated massage. All animals were sedated during the experiments.

“We tried to mimic Swedish massage because anecdotally, it’s the most popular technique used by athletes,” said Best, who is also co-medical director of the OSU Sports Medicine Center and a team physician for the Department of Athletics. “A review of the research in this area shows that despite the existing anecdotal evidence – we know athletes use massage all the time – researchers don’t know the mechanism of how massage improves recovery after exercise and injury.”

Swedish massage combines long strokes, kneading and friction techniques on muscles and various movements of joints, according to the American Massage Therapy Association.

After the experimental exercise and massage were performed in the study, the researchers compared the muscle tissues of all of the animals, finding that the muscles in animals receiving simulated massage had improved function, less swelling and fewer signs of inflammation than did muscles in the animals that received no massage treatment after exercise.

The research is published in a recent issue of the journal Medicine & Science in Sports & Exercise.

The research focused on eccentric exercise, which creates a motion similar to the way in which quadriceps in human thighs are exercised during a downhill run. In the study, the scientists focused on the tibialis anterior muscle, located on the front of the shin in humans. The simulated exercise involved continuous flexing and pointing of the toes to exert the muscle during seven sets of 10 cycles, with two minutes of rest between each set.

“It’s hard to describe exactly how the exercise intensity would be matched in a human, but this was considered a significant amount of exercise that would likely cause muscle soreness and possible damage,” Best said.

Immediately following the exercise, the affected muscle was subjected to 30 minutes of simulated massage, called compressive loading. The researchers used mathematical equations to determine the appropriate amount of force to apply to the animal muscle, which was intended to match the force Swedish massage typically places on a patient’s spine. The device used to simulate the stroking motion for the research was designed by Yi Zhao, assistant professor of biomedical engineering at Ohio State and a co-author of the study.

“We know biological tissues are sensitive to the magnitude of frequency, duration and load, so we controlled the force, frequency and time spent on massage,” Best said.

The exercise-massage cycle was repeated for four days, after which the animals’ muscle strength and tissue were examined.

The massaged muscles recovered an estimated 60 percent of the strength after the four-day trial, compared to restoration of about 14 percent of strength in muscles that were exercised and then rested.

Similarly, the massaged muscles had fewer damaged muscle fibers and virtually no sign of white blood cells, the presence of which would indicate that the body was working to repair muscle damage, when compared with the rested muscles. The massaged muscles weighed about 8 percent less than the rested muscles, suggesting that the massage helped prevent swelling, Best said.

“One fundamental question is how much of a role does inflammation play in repair to a muscle? Are we preventing inflammation and therefore improving recovery? We haven’t proven that yet,” Best said.

He is collaborating with a variety of experts across the university to continue this line of research, and hopes to cooperate with Ohio State’s Center for Integrative Medicine on future clinic-based work.

“Our goal is to use this model to understand the biological mechanisms of massage as a guide to preclinical trials to test the effects of massage on muscle recovery after exercise,” he said. “A trial in humans could look at optimal indications for massage.

“Ultimately, we could also find out how massage helps not just exercise-induced muscle injury, but swelling and pain associated with other medical conditions, as well.”

Additional co-authors on the study were Timothy Butterfield, a former postdoctoral researcher at Ohio State now with the University of Kentucky Department of Rehabilitation Sciences; Sudha Agarwal of the Ohio State College of Dentistry’s Section of Oral Biology; and Furqan Haq of Ohio State’s Division of Sports Medicine in the Department of Family Medicine.

The research was funded by the National Institutes of Health and the Ohio State University Pomerene Chair in Family Medicine, held by Best.