line stringlengths 1 117 |
|---|
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Illustration Massage techniques |
Chapter Release Tense Muscle with Massage |
Conclusion |
Psychologists have long been puzzled by the fact that people who experience windfalls such as |
winning the lottery do not stay happy for long Humans tend to return to a stable set point for |
subjective wellbeing and life satisfaction within a short period following major positive or |
negative life events This phenomenon has been called the hedonic treadmill You can |
increase the speed as much as you want on a treadmill but you wont get anywhere In life you |
can accumulate as many riches and accolades as you want but it likely wont make you any |
happier or more peaceful A good deal of psychological research has been devoted to grappling |
with this issue because it seems inherently unsettling If fulfilling our lifelong dreams and |
ambitions does not reduce our pain what will |
Well massage will Trigger points keep us tethered to the hedonic treadmill Winning the |
lottery does nothing to remove years of builtup tension in our bodies However breathing |
retraining compression percussion and caressing do precisely that They alleviate pressure |
and pain They give us longterm renewable increases in the levels of pleasurecausing |
chemicals in our brains They bring us closer to other people and help us learn to be more |
comfortable with them physically |
You probably know someone in their nineties who has terrible posture They would be spry |
and dexterous if only they had enjoyed a monthly deep tissue massage throughout their life |
Many people assume that frailty muscle pain and loss of muscle mass are simply inevitable |
concomitants of aging They are not They are merely the cumulative toll of continuous tension |
To help reverse the effects of longterm muscle strain recommend creating a monthly |
budget for deep tissue massage For the first several months spend as much of your |
discretionary income on it as possible Then transition into doing it yourself Recruit your |
friends family members and partners to practice massage with you Whether you do it |
yourself or practice mutual massage with a loved one it is a free way to rapidly increase |
your wellbeing |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Bullet Points |
e Massage can repair tense painful muscles all over the body It works by forcing partially |
contracted muscles into a resting state which allows them to regenerate heal |
and receive fresh blood and nutrients |
e Pressing firmly into tender achy muscle provides ischemic compression which forces |
the blood out of the tissue and then when released increases blood flow |
e Muscles that are sore when compressed are the most in need of massage |
e All the muscle soreness in your body can and should be removed by massage |
e Performed regularly compression will restore proper length and tone to the muscle |
increasing its range of motion strength and regenerative capacity as well as reducing |
tension and pain |
e There are key areas of the body that when massaged can recover providing |
tremendous benefits |
e Muscle compression is most effective when used with diaphragmatic breathing |
e Percussion is another massage modality that involves gently but rapidly striking a |
muscle Vibration is a third modality that uses a vibrating electric massage tool |
e Massage also improves posture athleticism muscular endurance coordination |
flexibility and mobility |
e Learning to massage yourself is awkward at first Achieving the ability to do it effectively |
may take months but is a skill worth investing time in Getting professional massages |
can help the learning process |
Grooming in primates is vital to stress reduction social cohesion and wellbeing |
You can achieve the same positive outcomes by making time to affectionately massage |
rub and caress those closest to you |
Chapter Release Tense Muscle with Massage |
Chapter Endnotes |
Burrow J P Spurling B C Marwaha R Catatonia In StatPearls StatPearls |
Publishing |
Braun M B Simonson S J introduction to massage therapy Lippincott |
Williams Wilkins |
Fridlund A J Human facial expression An evolutionary view Academic Press |
Moyer C A Rounds J Hannum J W A Metaanalysis of massage therapy |
research Psychological Bulletin |
Rapaport MH Schettler P Larson E R Edwards S A Dunlop B W Rakofsky J J |
Kinkead B Acute Swedish massage monotherapy successfully remediates symptoms |
of generalized anxiety disorder A proofofconcept randomized controlled study The Journal |
of Clinical Psychiatry e |
Fritz S Mosbys fundamentals of therapeutic massage Elsevier Health Sciences |
Weerapong P Hume P A Kolt G S The mechanisms of massage and effects |
on performance muscle recovery and injury prevention Sports Medicine |
Smuts B Cheney D Seyfarth R Wrangham R Struhsaker T Primate |
societies University of Chicago Press |
Schino G Scucchi S Maestripieri D Turillazzi PG Allogrooming as a tension |
reduction mechanism A behavioral approach American Journal of Primatology |
Keverne E B Martensz N D Tuite B Betaendorphin concentrations in |
cerebrospinal fluid of monkeys are influenced by grooming relationships |
Psychoneuroendocrinology |
McConnell P The other end of the leash Why we do what we do around dogs |
Ballantine Books |
Frederick S Loewenstein G K Hedonic adaptation In D Kahneman E Diener |
N Schwarz Eds Wellbeing The foundations of hedonic psychology pp New |
Russell Sage Foundation |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Chapter Think Peacefully |
Never in his brief cave life had he encountered anything of which to be afraid Yet fear was in him It had come |
down to him from a remote ancestry through a thousand lives It was a heritage he had received directlythrough |
all the generations of wolves that had gone before Fearthat legacy of the Wild which no animal may escape |
So the gray cub knew fear though he knew not the stuff of which fear was made Jack London |
White Fang |
In my twenties would phone my parents every week and they would ask how was doing |
would tell them that everything in my life was going fine but that for some reason my stress |
was insufferable that was in a state of endless panic and could feel the devastating effect it |
was having on my body and mind was taking graduate courses in clinical psychology and was |
very familiar with the Western approach to anxiety Reading numerous books and articles gave |
me insight into my condition but no relief from it |
It wasnt until discovered Eastern and Stoic contemplativemedcitative perspectives on |
stress that found a way to start to counteract the damage that my tormented mind was |
inflicting on my body think you will find that these perspectives are intertwined with the |
content from the preceding chapters and that used together they will help you tame the |
unnerving impulses emanating from your brains unconscious fear centers |
Subsets and Splits
No community queries yet
The top public SQL queries from the community will appear here once available.