June, 2006
Volume 2, Issue 6


Bodymind Massage Therapy
Helen Gutfreund, LMT, NCTMB
7 Prospect Street
New Paltz, NY 12561
845.255.3228


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HEADACHE PAIN SUFFERERS RELAX
AT WORK, AT HOME AND AT PLAY
National Headache Awareness Week is June 4-10, 2006

Headaches come in a variety of shapes and sizes: Tension Headaches, Cluster Headaches and Migraines, to name a few. Tension headaches are commonly caused by tense muscles in the neck, shoulders and upper back and can be relieved by massaging these areas.

In addition to receiving massage therapy for headache relief, the following information from the National Headache Foundation provides some other helpful tips for headache sufferers so you can aim to reduce or eliminate your headaches.

NATIONAL HEADACHE FOUNDATION

In an effort to educate the public about the impact and severity of headache, and support America's 45 million headache sufferers, the National Headache Foundation (NHF) has declared June 4-10, 2006 as National Headache Awareness Week (NHAW). This year’s theme is “Headache Relief: 12 Tips for a Headache Free Year.” According to an online survey conducted by the NHF, 59% of respondents indicated that they miss work or other activities because of headaches at least once a month.

National Headache Awareness Week emphasizes 12 Tips for a Headache Free Year. These tips give helpful advice on living life fully with headaches. This theme validates that headache sufferers can take practical steps to enjoy a better quality of life. The NHF has divided the tips into the three key categories of WORK, HOME and PLAY.

The 12 Tips for a Headache Free Year include:

WORK

  • Schedule a realistic day. Avoid the tendency to schedule back-to-back appointments for a breathing spell.
  • Allow 15 minutes of extra time to get to appointments. This way, unexpected delays won’t make you late.
  • Make sure your work space is ergonomically designed from your chair to your computer keyboard. Using a non-glare computer screen and proper lighting can also be helpful. ·
  • If an especially unpleasant task faces you, do it early in the day; then the rest of your day will be free of anxiety.

The NHF asked which work situations might cause added stress and 50% replied worrying about deadlines, with 47% noting unpleasant tasks that they face.

HOME

  • Get up fifteen minutes earlier in the morning. The inevitable morning mishaps will be less stressful.
  • Prepare for the morning the evening before. Set the breakfast table, make lunches, put out the clothes you plan to wear, etc.
  • Don’t rely on your memory. Write down appointment times, when to pick up the laundry, when library books are due, etc. Crossing tasks off of your list gives a sense of accomplishment.
  • Don’t put up with something that doesn’t work. If your toaster, alarm clock, windshield wipers-or other item-is a source of aggravation, get them fixed or replace them.

When asked which home situations might increase their stress levels, 64% highlighted financial worries, while 55% answered fighting with their spouse and/or children. On a positive note, 43% said that spending time with family and friends helps them cope better.

PLAY

  • Check your breathing throughout the day, and before, during, and after highpressure situations. If you find your stomach muscles are knotted and your breathing is shallow, relax all your muscles and take several deep, slow breaths.
  • Try a yoga technique. Inhale deeply through your nose to the count of eight. Then, with lips puckered, exhale very slowly through your mouth for 16 counts, or for as long as you can. Concentrate on the long sighing sound and feel the tension dissolve. Repeat 10 times.
  • Use your weekend time for a change of pace. If your work week is slow and patterned, build action and time for spontaneity into your weekends. If your work week is fast-paced and full of deadlines, seek peace and solitude during your days off.
  • Allow yourself time – everyday – for privacy, quiet, and introspection. The NHF survey results reported that 63% of respondents felt that not having personal time was a stressor and 60% fail to schedule time out from their activities.

According to Dr. Seymour Diamond, founder and executive chairman of the National Headache Foundation,

“It is important that headache sufferers realize that in addition to proper diagnosis and treatment, there are self-management techniques they can use to help to reduce their headaches.”

These are common sense tips that can easily be integrated into everyday life.

The goals of National Headache Awareness Week are to gain recognition of headache pain as a real and legitimate neurobiological condition, to let sufferers know that there are new treatments available, and to encourage sufferers to see a healthcare provider for proper diagnosis and treatment. For more information about headache causes and treatments, or National Headache Awareness Week, visit the National Headache Foundation Web site at www.headaches.org or call 888-NHF-5552 Monday - Friday between 9:00 a.m. and 5:00 p.m. Central Time.

Source: http://headaches.org/consumer/NHAW/NHAW06-PressRoom/Press%20Release-FINAL.pdf

For more information about how
Bodymind Massage Therapy can help you,
visit us on the web at
www.bodymindmassagetherapy.com
or to make an appointment, call
845.255.3228

Have a question or a suggestion about what you'd like to see in the next issue of bodyMinder? Let us know!

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