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wellness tips stress
Wellness
Published Monday Aug 19, 2019 by Mooch and Mel

4 Simple Strategies to De-Stress

Expert Advice
Personal Growth
Meditation

Stress. Everyone has it—and it’s a seemingly universal consensus that we all want a whole lot less of it. That’s why we’re all about eliminating that pesky visitor.

It all starts with alignment. Most people think they are stressed from being too busy, but the reality is they are unaligned. When we are aligned, it really doesn’t matter how busy we are because our time is spent productively. In this case, productive means in alignment with our goals, our values, and our authentic selves. When we aren’t spending our energy in ways that align accordingly, resistance builds. 

To reduce stress, we first want to observe if energy is being blocked or if we are “busy-ing” ourselves, rather than using our time and energy meaningfully. Important side note:”meaningfully” looks different for everyone and will change for each of us in different phases of our lives. 

Here are four ways to be better aligned and less stressed: 
 

Elimination.

Eliminate conversations, foods, choices, and decisions that come from a place of “should.” These typically come from guilt, shame, worry, fear, comparison, and lack. We can’t grow in these spaces and energy spent there is energy away from growth.

1
Elimination.

Eliminate conversations, foods, choices, and decisions that come from a place of “should.” These typically come from guilt, shame, worry, fear, comparison, and lack. We can’t grow in these spaces and energy spent there is energy away from growth.

Communicate clearly.

Too often we are afraid to assert our needs, expectations, goals, or perspective or we assume others know what they are. Remember, people aren’t mind readers. So, if there is something you want to accomplish or a boundary that you want observed; communicate it. This can actually be a great way to build and strengthen relationships—whether personal or professional.    

2
Communicate clearly.

Too often we are afraid to assert our needs, expectations, goals, or perspective or we assume others know what they are. Remember, people aren’t mind readers. So, if there is something you want to accomplish or a boundary that you want observed; communicate it. This can actually be a great way to build and strengthen relationships—whether personal or professional.    

Think beyond the moment.

Take a step back (or two) and remember; nothing is urgent unless we attach urgency to it. Think big picture. How does this relate to your authentic goals and values? Does this need to be top priority? Or does something else better align with what you want and need? Getting out of the moment prevents kinks and prevents damage control down the road.

3
Think beyond the moment.

Take a step back (or two) and remember; nothing is urgent unless we attach urgency to it. Think big picture. How does this relate to your authentic goals and values? Does this need to be top priority? Or does something else better align with what you want and need? Getting out of the moment prevents kinks and prevents damage control down the road.

Quiet your mind.

Try to dedicate three minutes to yourself each day, without your phone. Maybe it’s in the shower, in bed before you get up, in the car, on the train, during a run. Just find 180 seconds to check your alignment. Is how you are spending your time, your thoughts, and your energy aligned for you? If not, what can you shift? Watch how your life can change from just three minutes a day.

 
Want more wellness tips? Check out Move with Mooch and Mel, and follow them at @move.withmm on Instagram! 
 

4
Quiet your mind.

Try to dedicate three minutes to yourself each day, without your phone. Maybe it’s in the shower, in bed before you get up, in the car, on the train, during a run. Just find 180 seconds to check your alignment. Is how you are spending your time, your thoughts, and your energy aligned for you? If not, what can you shift? Watch how your life can change from just three minutes a day.

 
Want more wellness tips? Check out Move with Mooch and Mel, and follow them at @move.withmm on Instagram! 
 

Mooch & Mel - MINDBODY
Written by
Mooch and Mel
Co-owners | Move With MM
About the author
A finalist in America's Most Inspiring Trainer, Mooch is a nutrition nut and personal trainer in bootcamp and cycling classes. Mel, a yoga instructor, life coach, and gut health educator, loves guiding others to overcome anxiety and feel more energized. Together, they bring a balance of compassion and tough love to help busy women who feel stuck, move!
Acupuncture Benefits - MINDBODY
Wellness
Published Wednesday Sep 11, 2019 by Amber Scriven

How Acupuncture Can Benefit Your Body

Acupuncture
Recovery
Expert Advice

Acupuncture is extremely beneficial for various ailments ranging from digestion to carpal tunnel, but the level of effectiveness varies from person-to-person. I’ve had Sciatica patients spend months combating their back and leg pain, and others hop off the table in two hours, never needing a follow-up appointment. Some rotator cuffs take six weeks; others take two years. 

Why is this?

While your body's response to acupuncture depends on the complaint or injury, it also depends on your overall health, and how well you take care of the injured site between sessions. If we eat junk food all the time, are inactive, don’t sleep well, or overwork ourselves, then injury is imminent, and recovery is going to be hard. Equally, if we ignore an injury or don't care for it, then we will likely stay injured for longer. 

So, let’s break down what’s best for you when it comes to acupuncture:

 

Acupuncture Benefits - MINDBODY

 

“How often should you get acupuncture with specific ailments?”
This is different for everyone, but here are some general guidelines.

 

More is better.
Acupuncture has cumulative effects, so while most feel relief after one session, it likely will not have resolved the issue. Multiple follow up sessions are needed, and for your own comfort, it’s recommended that you use sessions before the effects have completely worn off each time. 

Every time you receive a session, your relief should be more significant, and the effects should last longer—bringing the injury closer to resolution. With this in mind; the worse the injury, the more frequent you’ll want to receive acupuncture. Several times a week is standard, that way you will get out of discomfort faster, and you’ll need fewer sessions overall.

 

Understanding acute versus chronic ailments.
Some acute symptoms like nausea, dizziness, bleeding, swelling, or anxiety will clear up on the spot. However, for recent injuries pertaining to tissues, like a strained muscle, you can use three acupuncture sessions in one week with great effect. For example, with strained lower back muscles, you will feel less pain in one session, a significant reduction in inflammation and symptoms within three sessions. An ankle sprain is a little more serious and may take two or three weeks, but the general idea is the same.

With stubborn pain, or chronic issues like sciatica, skin rashes, nerve pain, hormone irregularities, it can take a bunch of sessions to see lingering results. Often there will be relief right after each session, but the symptoms return quickly (albeit with a little less vengeance). This just means the results are happening in smaller increments. For this reason, your practitioner will tell you to come in over three times a week for two or three weeks so you’ll get more relief faster, but you can space the sessions out as you begin to feel better. 

 

Acupuncture Benefits - MINDBODY

 

“What can I do to make my acupuncture benefits bigger?”
As mentioned, how you care for yourself between sessions makes a big difference. Here’s a few pro tips.

 

Immediate aftercare.
Your practitioner will give you specific directions they want you to follow for your ailment, but generally, after an acupuncture visit, it is wise to drink a lot of water and rest. 

 

Between sessions. 
Here’s the obvious thing we don’t often consider. If you get instant relief for your pulled hamstring, but then you go running the next day, it’s going to take forever to heal! That injured body part needs to be pampered and catered to. Your acupuncturist will give you food, supplement, lifestyle, and movement suggestions to use between sessions– use them all. 

I’ve seen countless patients walk in with frozen shoulder, spend 90 minutes in the chair with various points and stimulation techniques, and then leave swinging their arm painlessly with 50% more range of motion. If they eat well, do their physical therapy, and are kind to their shoulders, the effects will last. Then, next time, we can add another 50% on to their range of motionBut, if they paint a house or swing a baseball, then I see them go right back to square one overnight. How we take care of ourselves between sessions really matters.

 

Share everything. 
You will want to note any changes; no matter how small or irrelevant they seem. Your practitioner is armed with many protocols and techniques. They will always start with the combo that they’ve seen work best for your complaint, from there they will work backward or tweak it slightly based on the information you give them. Make sure to tell them every detail, even if it seems unrelated.  

One lady, with unrelenting pain, finally revealed a game-changing nugget to me while nonchalantly laughing about her need to wear neck scarves everywhere. I found out she had been experiencing chills and had a significant aversion to wind during the summer. This “irrelevant” snippet made me radically change the protocol, and she was pain-free and healing rapidly within four sessions.


So, there you have it. How acupuncture benefits various body parts depends on the area concerned, but also on how we treat our bodies before, during, and after injury. 


Want to try acupuncture, or another wellness service? Download the MINDBODY app to book something new! 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.