Massage Therapy Journal Winter 2024

72 • Massage Therapy Journal

Soothe Relax, Rejuvenate and Stay Centered

Prioritizing Mental and Physical Well-being

Self-Care for People in Strenuous Professions

T he demanding nature of massage therapy requires prioritizing mental and physical health. Some mindful adjustments and small, consistent habits, can help make supporting your well-being less challenging. Following are a few self-care practices focused on helping you prioritize both mental and physical health.

Mental Health Self-Care Mindfulness and breathing exercises. One of the most accessible mental health practices is mindfulness. A simple mindfulness exercise is to focus on your breathing for a few minutes, which can help reduce stress, regulate your emotions and center your thoughts, especially in high pressure environments. Here’s a quick technique to get started: + Pro Tip: Box breathing : Inhale deeply through your nose for a count of four, hold for four, exhale for four, and pause for four. Repeat for a few minutes whenever you need to refocus or de-stress. Breaks and micro-meditations. Even during a busy workday, small mental breaks are essential. Try “micro-meditations” that last just a minute or two. Close your eyes, take deep breaths, and concentrate on clearing your mind. This small act can refresh you and help you regain mental clarity. + Pro Tip: Apps like Headspace or Calm offer short guided sessions, perfect for a brief reset. Practice gratitude. Amid a stressful workday, it’s easy to focus on what’s going wrong. Shifting your mindset by practicing gratitude can be a game changer. At the end of each day, reflect on three things that went well, no matter how small. Doing so helps to cultivate a positive outlook and can improve mental resilience over time. Setting boundaries. In a demanding profession, it’s easy to feel the need to be available 24/7. However, setting clear boundaries with work can prevent burnout. If possible, avoid checking work emails or taking calls after hours.

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