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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

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