May 15, 2012 in Healthy Eating, Wellness by empoweringwellness

Discover the healing properties of taking tea

The health research is enough to make you forego the latte for strong brewed tea instead. Name your color — black, white, green, even red — teas are packed with disease-preventing antioxidants (more than some fruits and vegetables) and contain vitamins, minerals, and at least half the caffeine of coffee.

Fortified with free radical-fighting polyphenols, tea drinkers have a reduced risk of many different cancers, in particular stomach, colorectal, and even skin cancer. Tea drinkers also have a lower risk of heart disease, stroke, and high cholesterol. Containing anti- inflammatory and arthritis-preventing properties, tea also helps stimulate the immune system and protect the liver against toxins.

But you have to drink up. Most research points to five or so cups of brewed tea each day to reap the health benefits. Decaf tea loses some but not much of its health punch, due to extra processing.

All traditional tea — white, green, oolong, and black — is derived from the leaves of an evergreen tree called the Camellia sinensis, and all contain the health-promoting polyphenols. White tea is made from young tea leaves, dried in the sun without fermentation or processing. Green tea is dried with hot air after picking, so it retains its color but is not fermented. Oolong tea, sometimes referred to as “brown” tea, is fermented but not processed to the point of black tea. Black tea, on the other hand, is fully fermented, which accounts for the color of the leaves and its stronger flavor.

Rooibos, or red tea, is naturally caffeine-free and from the Aspalathus linearis, a shrub that grows only at high altitude near Cape of Good Hope in South Africa.

Herbal teas are made from a variety of plants, roots, bark, seeds, and flowers and are technically herbal infusions rather than tea. Though they don’t contain the same antioxidants and haven’t received the same research-based accolades as traditional tea, the herbs in these infusions have certain healing properties that have been used for centuries to treat many common health issues.

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May 4, 2012 in Wellness by empoweringwellness

What my yellow lab has taught me about living in the moment

Nearly 2 years ago, my yellow lab Kossi was diagnosed with canine lymphoma. At the time, our doctor said that if we didn’t take any action, that he would have less than a month to live (3 weeks to be exact). He underwent chemotherapy and now almost 2 years later he is cancer-free.

I wrote a post for Owning Pink about Kossi. Today, he is dealing with “old dog” issues – principally arthritis. But as I wrote back then, I continue to appreciate every moment we have with him. Just this morning, I spent an extra few minutes with him before I left for my office. I stroked his soft head. I marveled at the softness of his fur, and the beauty of his dark brown eyes.

What do you think? Are you inspired by the animals in your life? What have you learned from your pets?

You can read my original article here.

April 9, 2012 in Essential Oils, featured, Massage Therapy, Wellness by empoweringwellness

Lomi Lomi massage – a true mind-body experience

When people first experience my bodywork, they often comment that they have never experienced anything like it before. Like many massage therapists, I combine a wide range of techniques to meet the needs of my clients on any given day. During each session, I am likely to combine essential oil therapy, energy work (both Reiki and Cranial Sacral) with a wide range of Western and Eastern massage techniques.

Of all of the different massage techniques to which I have been exposed or in which I have been trained, two techniques have influenced me profoundly. My first experience with massage was more than 30 years ago, when I had my first ever massage at the Esalen Institute, located just south of Monterey, CA. For years, I thought that this was the way all massage therapy was done. It wasn’t until I moved back to Washington, DC that I discovered Swedish or western massage was quite different from the nurturing, integrative and flowing massage that is a characteristic of Esalen massage.

When I became a massage therapy student, I learned the traditional Swedish style of massage. But, I was determined when I began my own practice that I would integrate much of what I experienced at Esalen into my own work. And then, I discovered Lomi Lomi, a Hawaiian form of massage and that changed the course of my work forever.

Lomi Lomi is more than a physical technique. Lomi Lomi involves a holistic approach to the person and seeks to heal and promote wellness in body, mind and spirit. In the Hawaiian language Lomi Lomi literally means “to and from,” referring both to the massage motion as well as to the healing energy that passes between the practitioner and the receiver. There are various kinds of lomi massage including “polole lomi,” the mother’s gentle hand; “oluea lomi,” harmonizing body, mind and spirit; and “oluli lomi,” igniting the life force.

Lomi Lomi is part of a broader Hawaiian belief system that embraces the body, spirit and healing. Therefore it traditionally includes the elements of prayer, breath and energy, rooted in the ancient Hawaiian philosophy known as Huna. It relaxes the nervous system, increases circulation and creates a tangible sense of well being. It is useful for maintaining health, and relieving pain from injury and debilitating illness.

What is it like to experience lomi lomi? This video provides an excellent example of a typical Lomi Lomi session.

Lomi Lomi differs from other forms of massage in many ways. It is an experience that overwhelms the mind with sensations and at the same time communicates an acceptance and a nurturing of the inner self. Most massage techniques work on only one level, usually the physical such as in remedial massage. Massage is often used in stress management but not necessarily addressing or transcending the cause of the stress. Lomi Lomi changes the way you think, feel, move and breathe.

Some of my clients request a full Lomi Lomi session. But, even for those who don’t I incorporate many of the same techniques into a massage session customized specifically for the client. Lomi Lomi is the “dance of massage,” and is just as wonderful to give as to receive.

Aloha!

April 9, 2012 in Wellness, Women's Health by empoweringwellness

Cultivating a Gardening Habit

When I was young, I really hated yard work. It was a chore for me. But, now that I am older, I really enjoy working in the yard and planning my vegetable garden each year. Every year, I look forward to growing a fresh batch of vegetables and herbs. I’m not only helping myself with the addition of fresh vegetables, but I’ve found that gardening is great exercise. It helps me slow down, it’s meditative and it helps me really enjoy the beautiful outdoors! This spring has been especially beautiful in Northern Virginia, and it has been a joy to be outside!

Encouraging Exercise

Studies show that vigorous digging burns 500 calories an hour, weeding burns 210 calories, and mowing the lawn burns 400 calories. As a moderate exercise, gardening has been found to decrease the risk of heart disease and diabetes, and a study at the University of Arkansas found that gardening was almost as effective as weight lifting in reducing the risk for osteoporosis in women. So instead of taking that indoor aerobics class this summer, try mowing the lawn or planting an herb garden.

As with any exercise regimen, the key is to start at a comfortable pace and gradually work your way up to longer, more difficult activities. Your heart rate should be about the same as when you take a brisk walk.

Improving Your Diet

Gardening will also likely help you eat better. Research shows that people who grow gardens eat more vegetables and fruits than those who don’t. Growing fresh herbs, even in a container on the deck or balcony, is another great way to add flavor and freshness to home-cooked meals and an incentive to try new recipes.

Easing Stress

And finally, gardening is a great way to manage stress. Spending time outside and tuning in to the rhythms of nature, we’re reminded to be patient, slow down, and breathe the fresh air. Whether growing flowers, vegetables, or herbs, a garden reminds us of our connection to life and the abundance that nature so freely gives.

So, what will be in your garden this year? I just planned my herb garden over the weekend and I’ll be growing rosemary, basil, sorrel, tarragon, parsley, mint and thyme. I cannot wait until my first harvest!

March 26, 2012 in Body image, Emotional Healing, Massage Therapy, Wellness, Women's Health by empoweringwellness

Massage Therapy and Cancer

As I write this post, a dear friend of mine is struggling with cancer. She has bravely fought the disease for more than 5 years now. So, my heart and healing thoughts go out to here as I type this. She has been a regular client of mine and I know that she has benefited from nurturing, caring touch.

There’s no doubt that cancer patients can benefit from massage therapy. In fact, bodywork can serve as a nurturing healthcare option during the stressful, doctor appointment-ridden time of oncology management.

“Cancer treatment places a heavy toxin load on the body, which massage can help eliminate,” says Gayle MacDonald, author of Medicine Hands: Massage Therapy for People with Cancer. “However, too much too fast may be more than the client’s body can comfortably handle. Skilled touch is beneficial at nearly every stage of the cancer experience, during hospitalization, the pre- or post- operative period, in the out-patient clinic, during chemotherapy and radiation, recovery at home, remission or cure, and in the end stage of life.”

The benefits of massage for these clients include improved blood circulation, equalized blood pressure, and help with fatigue and nausea. The place to start is by consulting with your physician and your massage therapist. For those who are two to three months out from treatment, bodywork that can be used includes lymph drainage therapies, trigger point therapy, neuromuscular therapy, myotherapy and myofascial release, among others. It’s better to wait before receiving deeper work.

While hospitalized, some appropriate techniques include cranial -sacral therapy, polarity therapy, Reiki and Therapeutic Touch. MacDonald says no matter how severe the treatment’s side effects, there’s always a way to administer some type of bodywork. According to massage therapist and former oncology nurse Cheryl Chapman, while it’s important to receive touch from a qualified practitioner who has worked with cancer patients before, “Touch is always appropriate–there isn’t anyone who is untouchable.”

If you or someone you love is battling cancer, consider massage as a therapeutic, nurturing choice to help navigate this difficult journey.

March 19, 2012 in Uncategorized, Wellness by empoweringwellness

5 Interesting Facts about Traditional Chinese Medicine (TCM)

I recently had the pleasure of completing a continuing education course in Shiatsu massage – a Japanese form of bodywork. In Japanese, the word “shiatsu” literally means “finger pressure.” It is a form of bodywork that developed in the early 20th century. However, Shiatsu grew out of earlier techniques such as, Tuina (pronounced “twee-nah”) in China and Anma in Japan, forms of bodywork that are thousands of years old. Shiatsu, Tuina and Anma can all trace their roots to Oriental, or Traditional Chinese Medicine often referred to as TCM.

Just like Western medicine, a person can spend a lifetime learning about TCM. I don’t want to trivialize the complexity of this form of medicine. However, the concept that each of us possesses the intrinsic or internal resources on which we can sustain our health is an important concept of Oriental medicine. That concept is slowly gaining acceptance in the West. There are many, many things that we can “re-learn” from the ancient Chinese.

Here are 5 key concepts that form the basis of Traditional Chinese Medicine.

The Concept of Yin and Yang
The concept of Yin and Yang developed in the 2nd millennium BC. Remember, everything in the universe strives of balance. So, Yang which conveys the concepts of movement and direction is balanced by Yang, which conveys the concepts of stillness and space. Yang represents heaven, Yin represents earth. Yang is regarded as masculine, and Yin as feminine and life is dependent upon the harmonious interaction, or balance between Yin and Yang. Seasons change, day falls into night and back into day; these are examples of how Yin and Yang are related in our natural universe.

Energy – It’s all about Chi, Qi, or Ki
Energy is created when Yin and Yang interact and Chi (Qi pronounced “chi) or Ki (pronounced “kee” in Japanese) is the primary substance in the universe. Chi is both material and non-material. The Chinese discerned what Einstein so eloquently put forth in his famous equation, E=mc2. How does Chi exist as both matter and non-matter? Here’s just one example. Consider water boiling in a pot. When sufficient energy is applied to it, it boils, the water turns to steam and then the steam turns back into water droplets.

Chi is both matter and its’ capacity for change and the universe contains a constant interplay between Yin and Yang which creates Chi. The cycle continues over and over.

Energy Channels within the Body
Chinese medicine defined the channels within the body through energy is transported. These channels are called meridians, and according to Chinese medicine, there are 12 primary meridians that transport chi to vital organs and to the surface of the body. Energetic points along these energy lines are used in modern day acupuncture and in Shiatsu massage. By manipulating the channels on the outside of the body, we can affect healing to organs on the inside of the body. Acupuncture, massage therapy and even modern-day chiropractic use this concept to promote healing and well-being.

Connecting to our Natural World – the 5 Elements
In addition to the theory of Yin and Yang, and the bodily meridian channels, the ancient Chinese described how chi interacted in the natural world. The five elements, Water, Fire, Wood, Metal, Earth are the symbolic elements through which energy and all energetic phenomenon occur. The five elements are also associated with the seasons, colors, tastes, sounds and more. Eventually, the five-element theory incorporated the body’s organs, senses, and even emotions. When combined with the external factors including the world around us (seasons, climate, food, etc.), the 5-Element theory evolved into a system for diagnosing and providing treatment to promote healing. The 5-element theory is still widely accepted in Japan today, and modern Shiatsu massage uses this system extensively as part of its approach to diagnosis.

Everything is connected
The traditional Oriental view of health says that while the universe is infinitely varied, everything within it is connected. The universe is one vast energy field and everything within it is a different manifestation of energy. In Oriental medicine, body, mind and spirit are not separate entities; they are part of our whole being. In fact, the Chinese viewed the “spirit” as a rarified bodily substance that was actually housed in our organs. And finally, a principle tenet of the Oriental view is rather than trying to adapt nature to suit our needs, the objective is for us to live in harmony with nature. That point of view extends to the Oriental view of wellness and health.

To Sum it All Up
The Oriental view on health is different from our Western view. While a Western physician may treat the symptoms of illness and strive for a “cure,” an Oriental physician views illness as disharmony or discord between the individual and the universe around her. Therefore, an Oriental physician works with his patient to make the necessary lifestyle changes that helps to restore balance and harmony, and subsequently health. The Chinese observed the influence of the environment and the natural world and through observations amassed over thousands of years were able to link the tendencies of people to succumb to certain illnesses to the characteristics of the rational world.

Illness and disease are not created in a vacuum. Lifestyle, environment, seasonal changes, as well as our attitudes towards health and wellness are all contributing factors. Treating symptoms alone is not the long-term answer to health and wellness. Western medicine is now slowly coming around to many important aspects embraced by TCM, most notably that we have inherent capabilities for self-healing. I’ve been saying to my clients for a long time that the Chinese figured it all out thousands of years ago. We’re just starting to catch up!

March 9, 2012 in Massage Therapy, Wellness by empoweringwellness

Does Massage Have to Hurt to Help?

Client “A” says, “I like really deep work. I don’t a like massage unless it hurts. I like to really feel it.”

Client “B” says, “I really don’t like deep tissue massage. It hurts too much.”

And that pretty much sums it up. Clients and therapists alike seem to be completely divided on the issue. I have heard stories from people who have given up on massage because their session was so uncomfortable. I have heard from people who have actually sustained injuries during a massage. I know therapists who definitely agree with Client “A,” and they want to work as deeply as possible all the time.

So let me provide my perspective and tell you exactly where I stand on this topic.

While some massage techniques may be uncomfortable, associated pain should NEVER be unbearable. Never. Ever.

Therapists today use many different techniques or modalities. Some techniques such as Swedish massage use light to medium pressure. There are deeper treatment techniques such as Neuromuscular Therapy and Myofascial Release. These modalities use very specific techniques for treating chronic pain. While these techniques may cause discomfort, the client should never experience unbearable pain.

When I was a student studying massage therapy, one of my instructors very aptly described the optimal pressure as working at the “sub-threshold of pain.” What does this mean?

One way to define this level of discomfort is to use a pain scale when communicating pressure. On a scale of 0 to 10 (0 is no pain and 10 is debilitating pain), the pressure must stay within a range of 5 to 7. This level of pressure may be uncomfortable when treating a trigger point or tender area, but the client should still be able to keep the muscle relaxed and not have to tense up. Again, the purpose of these treatments is to relieve pain and dysfunction in the muscles and fascia. So, while working to accomplish relief, some discomfort is expected, but it should be no more uncomfortable than the painful problem being treated.

Communication between a therapist and client is of the utmost importance. During deep tissue treatments, you should expect your therapist to constantly check with you on the level of pressure being used. As a client, do not be afraid to say that the pressure is too hard. Whatever level of pressure you are comfortable with is going to do you the most good. Too much pressure will cause bruising and will have no benefit. It will also cause your muscles to contract, in order to protect you from injury, so the therapist would be fighting against the muscle instead of working with it.

If anyone has received a painful massage and has decided not to try massage again, I urge you to reconsider. Ask around for input from family or friends that have had a positive experience with massage. Don’t give up on massage therapy because of one bad experience. If you have muscular pain or dysfunction that massage could help, give it a try. Go into your massage with confidence, and insist on appropriate pressure from your therapist.

March 8, 2012 in Massage Therapy, Wellness, Women's Health by empoweringwellness

Breathe Into Your Massage

My clients lead very busy lives. And when they come in for a session with me, they bring the stress of their lives into the room. So, how do you, as a client, let go of that stress, so that you can enjoy and receive the benefit of healing, supportive touch? One way is to breathe into your massage. I’ve written about the importance of proper breathing before. Today, fellow ABMP colleague Cathy Ulrich shares her insights on how to make the most of your massage session through mindful breathing.

Mindful Breathing Enhances Bodywork Benefits

During her massage, Elaine was having trouble relaxing, continually talking about all of the stressors in her life. I took a deep breath and asked her to do the same. Suddenly, her body relaxed and I finally felt her respond to the work I was doing. So, what shifted with that simple suggestion?

In The Moment
Elaine was thinking about the stresses in her life instead of where she was at the moment. She was in a safe space, receiving gentle, supportive bodywork. And yet she couldn’t relax. By simply asking her to be mindful of her breath, she immediately felt her body and became present with me in that space.

Many meditation traditions use the breath to quiet the mind. With mindful breathing, we’re suddenly thrust into an awareness of our inner spaces and a feeling that we actually do live in a body.

Reduce Pain
One of the first things expectant mothers learn in natural childbirth classes is breathing techniques to help control labor pain. By consciously breathing during contractions, they learn to shift the feeling of pain to just sensation.

Elaine came to see me because she had chronic pain in her foot, knee, and hip. Often chronic pain sets up as a vicious cycle of muscle tightness, impaired blood flow, and more pain, even in areas distant from the original problem. When I asked Elaine to send her breath to the foot, she changed her feeling of pain to simply sensation and this opened a door that allowed me to change the holding pattern in her tissue.

Of course she couldn’t physically breathe into her foot, but the imagery of sending warm, healing breath into her foot from the inside while I worked on it from the outside changed her relationship to the pain.

Try this simple technique yourself. As you tune into your breath, notice your body. Is there discomfort or pain? Breathe in, and think of filling your lungs with healing oxygen. Now breathe out, and imagine sending this warm, healing oxygen directly to the place that hurts. Continue gently breathing into the area for a few minutes. What does it feel like now?

Relieve Stress
When I worked with Elaine, I noticed that the more she talked about her stressful life, the shallower her breath became. She was breathing high in her chest in short, rapid breaths. Her mind had transported her back to her stressful life, even though she was in a place where she was supported and encouraged to take a break from that stress, putting her body into a fight-or-flight response.

One clear manifestation of this is rapid, shallow breathing. While stress can produce this breathing pattern, the good news is that we can consciously change the breathing pattern and reduce the stress. It works both ways.

As I asked Elaine to slow her breathing and take deeper breaths, the tension in her face softened. Her body relaxed on the table as if she were sinking into the padding. Her feet became warmer, a sure sign that her circulation had changed and that her nervous system had switched from fight or flight to the calming mode of rest and digest.

Try this for yourself. The next time you’re feeling stressed, stop for a moment and notice how you’re breathing. Is your breath high in your chest? Is it fast and shallow? Now, gently invite your breath to slow down. Start to pull breath into your lungs by letting your belly relax and expand as you inhale. Spend a few moments with yourself and your breath and look at the stressful situation again. Does it seem so bad now?

Your Massage
Receiving a massage does involve participation on the client’s part. While the practitioner is the expert on the bodywork, the clients are the experts on their bodies. In our culture, the client/therapist relationship is often a check-your-body-at-the-door affair. But so much more can happen when the client works with the therapist.

The next time you go for a massage, try these suggestions to achieve mindful breathing and enhance the benefits of your session:

- As you settle onto the table, feel the weight of your body on the table and begin to notice your breath.

- Feel your breath moving of its own accord. Where is it most noticeable? Bring into the spaces that feel less full (without effort–just invite).

- When your therapist starts working, notice the pressure and rhythm. When your practitioner lets up on the pressure, breathe in. When she/he applies pressure, breathe out.

- If your practitioner comes to a tender area, pay special attention to your breath. Work with the tenderness on the exhale, imagining that you’re breathing out the pain.

- As your therapist works on different areas, imagine your breath moving there to meet her. Send your breath wherever she is working. Let her work on the outside, you work on the inside.

- Notice the changes as the massage progresses. Notice your thought patterns. Notice your comfort level. Notice your stress (and how it melts) as you send breath to the various areas of your body.

- When your session is complete and you sit up, notice how your breath feels. What do you notice about your body, the room, the light?

Why not use the life giving force of breath to make your next massage an even more beneficial experience.

Just breathe.

Give yourself the gift of healing, loving touch. Schedule your next massage session today!

March 7, 2012 in Wellness by empoweringwellness

Work, Life, Play. Finding your "Play Mojo"

In their new bestselling book, “Womenomics,” authors Claire Shipman (ABC News Correspondent) and Katty Kay (BBC World News American Newswoman) write about how highly credentialed and educated women have increased their value in the workplace. Based on a study conducted by Pepperdine University over a period of 19-years, Shipman and Kay note that companies with more women in top positions post higher profits that exceed their industry median.

What does this mean? It translates to greater leverage for women in the workplace. It means that if employers want to maintain their position, they will need to retain these highly skilled and experienced women workers. And Shipman and Kay contend, they’ll “adapt to our lifestyle demands.” Ultimately this translates to more opportunities for women to negotiate flexible work schedules that to create balance between the demands of career and the needs of their families.

Balancing work and the demands of home life have always been challenging for women, much more so than for men. According to my friend and colleague, Terrill Welch, a women’s leadership coach, “Women still usually have primary responsibility for home management, child-care and elder care.” Terrill emphatically suggests that companies establish a workplace culture that supports work/life balance for everyone in the office. “The encroachment of work into personal and family time is an issue for both women and men,” Welch says.

So that’s good news for women, right? Yes, but maybe no.

The good news is that women are in a better position than ever to negotiate “family friendly” work schedules. But, if all you are doing is substituting one form of work (your career) for another form of work (demands of home and family life), is that really contributing to your overall well-being?

Most of our adult daily life falls under one of two categories: work and play. And for adults the majority of time is usually spent on work with far too little time allowed for play. As adults, we tend to spend leisure time on escape activities, distractions from the responsibilities of work. And for working women, spending time with the family often means taking on the role of caregiver, taking the children to soccer practice, to the swim meet, planning activities and events for them.

Where is the playtime for you?

It’s not an easy question to answer, for we are all brought up in society where we put our needs secondary to those of our children. It’s natural. Every parent wants a better life for her child, and that is only right.

But maybe there is another way. What I suggest is that we look for ways to engage in joyful, creative and spontaneous play that is vital to your well-being. It doesn’t mean that you are going to shirk your responsibilities as caregiver, as chauffeur. Rather, I suggest that you look for ways to engage with your children in simple play.

The fondest memories of my childhood are the simplest memories – playing “catch” in the backyard with my father. Flying a kite with my mom and dad on a Saturday picnic. Helping my mom prepare a picnic lunch that we all enjoyed together as a family (ok, I admit there is some “work” in that!).

I turn to Vared DeLeeuw, who writes MomGrind and who is rapidly becoming one of my favorite writers on the Internet. She just published a great article titled 40+ Activities for Kids, and she lists some fabulous ideas and ways to re-introduce yourself to the idea of spontaneous play with your children.

Among my favorites:

Practicing hoola hoop! I actually remember doing this with my mom during the first hula hoop craze in the late 1950’s. It was a joyful moment, and is a lovely memory for me to this day!

Play hide and seek. I did that with my parents too! What fun!

Go exploring in the backyard. I remember “camping out” in our backyard with my dad and brother. What an adventure!

These are just a few examples, but I hope you can see how “playing” with your children can help rekindle the inner child in you. And what better example to set for your children than showing them that even as an adult, it is “ok” to play, to be spontaneous, to laugh and squeal with joy! Rather than teaching them how to live, you are living life and showing them how to live.

What a wonderful lesson that would be.

February 22, 2012 in Massage Therapy, Wellness, Women's Health by empoweringwellness

De-stressing your commute – turning road rage into road sage

Today, a client arrived a few minutes late for her appointment. She got stuck in traffic due to the tremendous amount of construction that’s going on all over the greater Washington DC metro area. She was able to calm down after a few minutes, and once her session began, she was able to let go of the stress of her commute. But, it got me to thinking about how difficult commuting can be, and how much stress it causes in our daily life.

The average American commuter spends an hour a day driving to and from work. During this stressful, stop-and-go time, it’s likely that blood pressure increases, adrenaline begins pumping, and muscles constrict and tighten. By the time you get home, you’re wiped out and grumpy, and you have less to offer to those you come home to. If this sounds familiar, recognize that you have the power to reduce commuter stress.

Here are a few tips to make your commuter time contribute to — rather than detract from — your life.

Employ adjustable back cushions, pillows, wedges, and lumbar supports for a more comfortable commute. For more information, check out www.relaxtheback.com.

To successfully sidestep the late-afternoon slump often caused by the stress hormone cortisol, keep some healthy snacks within arms reach. Celery, string cheese, water, and nuts — especially almonds — are good options for the drive home.

Borrow books-on-tape/CD from the library. Consider purely entertaining novels to ease the intensity of your drive.

Learn a foreign language. Libraries also loan out these types of tapes and CD, too.

Use your commute as an opportunity for spiritual or emotional growth. When stressing about a traffic jam, remind yourself that it’s completely out of your control. Remember, attitude is everything.

Practice breathing. When stress occurs, breathing becomes shallow and constricted. Taking full, deep breaths gives the body more oxygen, helping to regulate physical and mental function. Exhaling fully releases tension and built up toxins.

For more ideas on achieving calm in a busy world, consider reading Serenity to Go: Calming Techniques for Your Hectic Life (New Harbinger Publications, 2001) by Mina Hamilton.

Of course regular massage therapy and bodywork can definitely help you to manage the stress of your daily commute. So, invest in yourself and in your health, and book a massage today.