Spotswood Trail Massage

05/26/2024

My Facebook account was hacked. They were able to access it through my Instagram account. But I'm back up and running. Enjoy your holiday !

Send a message to learn more

03/13/2024

01/18/2024

After several years of hard work, I've finally received my Upledger Institute's certification as a CranioSacral Techniques Therapist. What does that mean? Stay tuned for more detailed information about craniosacral therapy and how it can help you.

01/16/2024

SEASONAL AFFECTIVE DISORDER

The daylight hours are reduced, the skies are gray and it’s cold outside. You feel like staying in, you have no energy and feel like sleeping all the time. Are you feeling sad? Some people call it the wintertime blues. Could you possibly have Seasonal Affective Disorder (SAD)?

WHAT IS SEASONAL AFFECTIVE DISORDER (SAD)?

Seasonal affective disorder can occur any time of year. SAD usually occurs during the fall and winter (it’s not the same as the holiday blues). Sometimes it’s called the winter blues. During the fall and winter, we have less daylight hours. Less daylight hours can change chemicals in the brain, disrupting the body’s internal clock.

You receive some Vitamin D from the sun. Vitamin D promotes serotonin activity. Serotonin is a neurotransmitter for the central nervous system and a hormone and is produced mainly in the intestines. When serotonin levels drop, SAD may develop.

Serotonin and dopamine are considered “happy hormones.” Serotonin is associated with happiness, focus and calmness. Dopamine is associated with rewards and motivation giving you feelings of pleasure and satisfaction. Dopamine also plays a role in controlling concentration, mood and sleep. Oxytocin is another happy hormone that helps us build bonds with other humans.

The pineal gland is an endocrine gland located in the middle of your brain that regulates your body’s circadian rhythm (sleep/wake cycle) by secreting the hormone melatonin. The pineal gland releases greater amounts of melatonin when it is dark, increasing sleepiness and leading to oversleeping during SAD episodes.

WHAT ARE THE SYMPTOMS OF SEASONAL AFFECTIVE DISORDER?

Symptoms of SAD can also be the same symptoms of depression.
• Anxiety
• Insomnia
• Fatigue, decreased energy, lack of energy
• Restlessness
• Sadness
• Hopelessness
• Pessimistic
• Irritable, frustrated
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest or pleasure in hobbies and activities
• Difficulty concentrating, remembering, or making decisions
• Changes in sleep or appetite or unplanned weight changes
• Physical aches or pains, headaches, cramps, or digestive problems
• Thoughts of death or su***de or su***de attempts

For winter-pattern SAD, additional symptoms can include:
• Oversleeping
• Overeating (especially carbohydrates) / weight gain
• Social withdrawal/hibernating

For summer-pattern SAD, additional symptoms can include:
• Trouble sleeping
• Poor appetite / weight loss
• Agitation
• Violent or aggressive behavior

WHAT CAN YOU DO TO REDUCE THE SYMPTOMS OF SAD?

• Acknowledge your feelings
• Reach out for help
• Keep healthy habits
• Eat healthy snacks and meals
• Drink water
• Sleep, but don’t oversleep
• Enjoy quiet time
• Reduce alcohol or to***co use
• Reduce social media usage
• Give yourself a break – walk, fresh air, do something you enjoy
• Listen to or play music
• Sing (even if you’re bad at it)
• Art (enjoy looking at it or make it yourself)
• Read
• Set reasonable/attainable goals. Determine specifically how you plan to reach your goal. (i.e. weight loss-how much do you want to lose and when do you want to lose it by, what will you do to lose the weight)
• Change your mindset – Instead of thinking of winter as a time of death, think of winter as a time when the earth is pregnant. Something is happening underneath our feet in the winter, but we don’t see it until the earth is reborn in the spring.
• Don’t isolate/hibernate (even if you don’t want to be around people, go and sit in an area with people without interacting with them)
• Essential oils – Oils like bergamot, lemon or sweet orange oil evokes a buoyant, cheerful aroma.
• Colors - Blue and green are calming colors that counteract stress and anxiety. Yellow and orange encourage joy. Red is a stimulating color that can help with lethargy.
• Plan different activities to do only during the months you are affected by SAD.
• Roller skating, ice skating
• Bowling
• Concerts, music venues,
• Movie theaters, theaters
• Dance class/lessons
• Arrange activities/vacations for the spring/summer
• Indoor games/activities/sports
• Indoor repair projects
• Indoor reorganization / cleaning out closets / paperwork
• Keep an activity schedule; Keep active
• Challenge yourself (if you walked 1,000 steps, walk 2,000 steps)
• Limit sleep time to 8-9 hours
• Volunteer – help people, organizations, animals.
• Exercise – variety is the spice of life ! Exercise releases the feel-good hormones
• Food – we tend to eat carbs when feeling down; maybe save them for one day
• Eat foods high in Omega 3
• Drink more water
• Eat more berries
• Walk / Hike / Run in different parks
• Prayer, meditation
• Mindfulness – Find joy in little things
• Attitude of gratitude
• Cooking – try new recipes
• Indoor gardening
• Indoor sports

BODYWORK FOR SAD

• Various types of bodywork can make you feel good about your body. Bodywork helps release restrictions and allows more comfortable movement.
• The vagus nerve (Cranial Nerve X) comes out between the occiput and mastoid process (OM suture). If the vagus nerve is compressed, it can affect the function of your thoracic/abdominal area. Massage can help.
• People who are feeling low or who are diagnosed with depression have a low vagal tone. Vagus nerve exercises can be helpful.
• Hum – Humming vibrates the vagus nerve and can help to reset it. The vagus nerve is what takes us from the fight/flight of the sympathetic nervous system to the rest/relax of the parasympathetic nervous system.
• If the occiput/atlas, the sphenobasilar junction and L5/S1 are compressed (the triad of compression/depression), it can lead to idiopathic endogenous depression. Craniosacral bodywork can help.

TREATMENTS FOR SEASONAL AFFECTIVE DISORDER

Supplements - Vitamin D, melatonin, St. John’s Wort, ashwagandha (check with your doctor to see if these supplements are okay for you to take)

Sunlight

Light box (10,000 lux)

OTHER OPTIONS

If any of the above-mentioned suggestions are not working, consider consulting a psychotherapist. Perhaps you may be depressed and need an antidepressant medication.

I hope this article gives you a better understanding of seasonal affective disorder, its symptoms and how it can be treated. Call me to schedule a bodywork session at (540) 820-3097 or go through the website https://spotswoodtrail.com/

07/23/2023

Craniosacral therapy is a gentle, noninvasive form of bodywork performed while fully clothed. This technique relaxes your nervous system so your body can reset itself. The cranium, sacrum and other parts of the body are held to encourage release of restrictions.

Craniosacral therapy can help with a variety of issues, including but not limited to: headaches, post-concussion syndrome, learning disabilities, ADHD, autism, anxiety, PTSD, self-stimulating behavior, self-abusive behaviors, brain fog, TMJ-D, post-surgery tongue-tie therapy, addictions and resetting the vagus nerve.

Schedule your appointment to begin your walk on The Trail to good physical and mental health.

01/30/2023

"A monk decides to meditate alone. Away from his monastery, he takes a boat and goes to the middle of the lake, closes his eyes and begins to meditate.

After a few hours of unperturbed silence, he suddenly feels the blow of another boat hitting his.

With his eyes still closed, he feels his anger rising and, when he opens his eyes, he is ready to shout at the boatman who dared to disturb his meditation.

But when he opened his eyes, he saw that it was an empty boat, not tied up, floating in the middle of the lake…

At that moment, the monk achieves self-realization and understands that anger is within him; it simply needs to hit an external object to provoke it.

After that, whenever he meets someone who irritates or provokes his anger, he remembers: “The other person is just an empty boat. Anger is inside me.“

~Thich Nhat Hanh

12/11/2022

Happy H-ahh-lidays. Come in and experience the relaxing -ahh in holiday. Maybe even try massage cupping to help soothe sore muscles and create a deeper level of relaxation.

12/07/2022

We've made some changes to the outside of our building.
Isn't it beautiful? It definitely stands out among the other brick buildings. Schedule your massage soon or purchase a gift certificate for the holidays.

11/22/2022

Knead a gift idea? Give the gift of health this season. Select from a variety of discounted massages. https://www.massagebook.com/spotswood-trail-massage/massage/deals/2022-Holiday-Special-/96996

https://www.massagebook.com/spotswood-trail-massage/massage/deals/2022-Holiday-Special-/96996

https://www.massagebook.com/spotswood-trail-massage/massage/deals/2022-Holiday-Special-/96996

09/30/2022

https://gofund.me/68d83b9b

A dear local Harrisonburg, VA friend / Nurse Practitioner needs help in getting a life-changing surgery. She is unable to work at this time because of difficulties. Anything you can give to Help Holly Heal is so appreciated.

Hi! I am so happy to have this opportunity to share my story! Not only is this my story but I a… Holly Kristen Kellett needs your support for Help Holly Heal

09/27/2022

You never know what you might see when you do massages at a retreat

04/30/2022

So many special days during the month of May. The first week includes Teacher Appreciation Day, National Nurses' Day and, of course, Mother's Day. Thank a teacher, nurse or mom with a massage gift certificate.

04/03/2022

April is Craniosacral Therapy month. Craniosacral therapy (CST) is a gentle hands-on manual therapy that releases tension as well as restrictions deep in the body to relieve pain and dysfunction and improve overall health. CST works with the body’s natural healing process.

This therapy can help relieve symptoms of anxiety, stress, tension, PTSD, headaches, migraines, post-concussion syndrome, traumatic brain injuries, fibromyalgia, scoliosis, neck and back pain, TMJ disorders, chronic fatigue, autism and many more.

Give CST a try! For this month only, book a 45-minute Cranial Sacral session for only $45.

03/10/2022

!!! SPRING BREAK !!!

Celebrate spring break with a relaxing massage.

02/15/2022

View of Sunday's snow from the office.

02/09/2022

Want to get on the sweet side of your sweetheart? A massage can help. Openings are available on Friday, Saturday and Sunday.

https://spotswoodtrail.com/massage-services/

02/03/2022

What massages are good for older people? Seniors should start with these three recommendations: bit.ly/3Gr1QSS 👴👵

01/26/2022

Massage cupping is a great way to relieve pain and musculoskeletal injuries. Interested in learning more? Here are nine key facts to know about this increasingly popular massage remedy: bit.ly/3IG9muE

12/31/2021

As one year draws to a close, another year opens with new opportunities. Take time to reflect on the good times from 2021 and lessons learned. Be like the tortoise, making slow and steady progress in 2022. Enjoy the simple moments of life.

12/19/2021

It's that time of the year....gift wrapping, lifting boxes, climbing to hang decorations and cooking for hours are here! Enjoy your time with family and friends. Stay hydrated, eat healthy, stretch and move around so you don't injure yourself doing mundane tasks. Wrap gifts on a high table. Resist the temptation to spend hours on the floor wrapping gifts while leaning forward. Our lower back doesn't like that. If you do tweek a muscle, call for an appointment.

11/29/2021

Hello! Book a massage soon! I can help ease your back pain. Your back can still hurt if you think of Adele.

😂💀

11/28/2021

Massage gift certificates are the perfect gift for family, friends, coworkers and anyone else in your life. Click on this link to purchase your gift certificate. Scroll down on the linked page and you'll see the current pricing. Take $10 off of any massage when you purchase a gift certificate now through December 5. Give someone a gift they'll be thankful for.

https://spotswoodtrail.com/virginia-massage/gift-certificates/

10/28/2021

The importance of working with a properly trained and experienced massage therapist cannot be understated. Check out these four factors to consider: bit.ly/3jHU1j2 💆‍♀️

10/05/2021

What is the best type of massage for lower back pain? Read our new to discover your ideal massage remedy: bit.ly/2WHGQ9s

07/09/2021

Why do muscles tighten up? Learn key causes and how to relieve muscle tightness: bit.ly/3xICSLj

06/29/2021

Would you like to find some peace and quiet and to get away from the Massanutten madness / Summer Jam on Saturday? Relaxing appointments are available at Spotswood Trail Massage in Harrisonburg on Saturday. Book your appointment through this link. https://spotswoodtrail.com/reserve-massage/

06/04/2021

When you feel like a massage is beneficial but too intense for you — here are 5 tips to make the most of the experience: bit.ly/3fQenVF

05/10/2021

While modern medicine and science do not fully comprehend the connection between your and , we do have a grasp on how certain key elements of mental health can affect your physical health and vice versa. Read this month's blog to learn more: bit.ly/2RAjaB3

05/07/2021

Thank you to all of the mothers out there! You juggle so many things at one time.

Thank mom with the gift of some quiet time. Schedule a massage or purchase a gift certificate. https://www.massagebook.com/Harrisonburg~Massage~spotswood-trail-massage?src=external -certificates