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Monday 9am - 12pm Tuesday 9am - 7pm Wednesday 9am - 7pm Thursday 9am - 7pm Friday 9am - 6pm Saturday 9am - 2:30pm

Stress Reduction Therapies, San Diego, CA (2025)

Stress Reduction Therapies is a therapeutic massage studio in Poway that has been serving clients since 1993. Operating out of the Better Health & Wellness Center, owner Janice Thompson offers therapeutic massage and bodywork for stress relief, pregnancy, recovery from accidents or surgery; overuse injuries, general wellness, and more. Warm stones are used throughout the massage, and foot reflexol

ogy is also used if desired. Contact Janice today for an appointment! Home and office massages also available.

05/21/2025

Every May is "Stress Awareness Month", or "Mental Health Month". Probably every month should be that, but I wanted to address some causes of stress and a few ways to deal with the overload effects!

It's impossible to completely remove ourselves from stress. Even lounging on the beach in Hawaii can pose some stressful moments! Rather than trying to avoid stress, we should foster ways to effectively deal with it so that it doesn't negatively effect our health. As they say, "you can't change every event that happens to you, but you can change the way you respond to it." Good advice! Hard to put into practice sometimes.....
Stress triggers the fight-or-flight response in our bodies. Sometimes this is handy! If you're crossing the street and suddenly see a car zooming toward you, you can jump out of the way quickly and avoid being run over! (Hopefully!!). However, chronic stress can have negative effects on your mood, immune and digestive systems, and cardiovascular health.
Let's say you're sitting in traffic, late for an appointment. It's clear you're going to be late. The hypothalamus (a tiny control tower in your brain) sends out an order to send in the stress hormones: adrenaline and cortisol. Here comes your "fight or flight" response! But you're sitting in your car. You can't run or fight anything! Your body has to just absorb these hormones and hope for the best. This can negatively affect your body, mind and spirit!
Stress can negatively impact your health in many ways, affecting both mental and physical well-being. The following are 5 major effects of chronic stress:
1. Digestive issues. Stress can disrupt the digestive system, leading to heartburn, acid reflux, diarrhea, constipation and stomachaches.
2. Sleep problems. Chronic stress can disrupt sleep patterns, leading to insomnia and other sleep disorders.
3. Cardiovascular problems. Stress can contribute to high blood pressure, heart disease, and stroke.
4. Weakened immune system. Stress can impair the body's ability to fight off infections and illnesses, making people more susceptible to colds, flu, etc.
5. Mental health issues. Stress can trigger or worsen mental health conditions like anxiety and depression, affecting mood, concentration, and overall well-being.

I've read reports from doctors that attribute stress to 90% or more of the illnesses they treat. Stress can either cause or exacerbate illnesses.

What to do??? Well, there is no "One Size Fits All" solution. Some people need "talk" therapy. Join support groups, get counseling, talk to close friends. This doesn't apply to everyone. Some people need exercise. Physical movement has proven to be of great importance in managing stress. Find an activity you like so you will do it regularly. Swimming, hiking, jogging, yoga, weight lifting, .... the list is endless! Some people need a little quiet time by themselves, to regroup and re-center. This can be extremely healing, but don't isolate yourself too much! There's a balance that needs to be achieved between being alone and being with friends. Reading or listening to inspirational books or music is healing also! Find something that you love to do and DO IT! Never feel that you're being selfish to attend to your needs. "An empty vessel cannot fill anyone's cup."
Therapeutic massage and body work is another very helpful tool to combat stress. The stress hormones can collect in our tissues and can create tension in the muscles. Massage can alleviate this tension and help with relaxation. A relaxed body can heal!

www.powaymassage.com
I hope you have enjoyed this month's newsletter, and received some useful information from it! If you haven't scheduled a massage yet, please text or call me!

Live Life and Enjoy!
Namaste
Janice

09/01/2024

The lower body contains the largest muscle (Gluteus Maximus), largest bone (Femur), and the largest joint (Knee). With so many large, complex areas can come large and complex problems. Massage therapy is increasingly showing itself as an effective, non-pharmacological intervention to help people manage lower body pain.
I hope you enjoy this article, taken in part from Spring 2024 issue of Massage Therapy Journal.
People dealing with knee injuries or chronic conditions that affect the knee may experience symptoms such as pain, swelling and stiffness, redness and warmth, weakness or instability, popping or crunching noises or the inability to fully straighten the knee.
Osteoarthritis is one of the most common forms of arthritis, and often affects the knee joint. According to the National Institute of Health (NIH), age, weight and trauma to the joint caused by repetitive movements are some of the most common risk factors for knee osteoarthritis.
Many studies have been conducted with people suffering from knee pain. Groups were divided into massage groups, aromatherapy groups and control groups. The massage group received a 30-minute massage on their feet and legs three times per week. The aromatherapy group received essential oils for the same amount of time and the control group had no interventions. After one month, both the massage group and the aromatherapy group showed significant improvement in their pain levels and functionality. They were participating more in physical activities and reported sleeping better. There was, of course, no improvement in the control group. The findings point to incorporating massage and essential oils to help combat knee pain.
Restless leg syndrome is another problem that affects many people. It can cause symptoms such as an irresistible urge to move the legs, aches, itching, tingling, tightness, or electrical sensations. These symptoms lead to poor sleep quality and a decreased quality of life. Several studies showed that massage of the feet and legs along with lavender oil helped reduce the symptoms and severity of this disorder.
For many people, it's easy to forget ow important our feet are until they begin to hurt! But research is showing that foot massage can be effective in helping reduce anxiety, lower blood pressure, reduce generalized pain.

I always include foot reflexology and foot massage as part of my general massage routine. Most people find it extremely relaxing!

LUMICEUTICAL INFRARED LIGHTS

I have recently purchased an infrared light system that I've been using with my clients. It contains pads that can be placed on the back, neck and shoulders, and an eye mask. Infrared has been studied for years! It can relieve pain from muscle tension, arthritis, neuropathy, etc. It has been shown to lower inflammation, improve sleep quality, improve balance and mood! The system is called LumiCeuticals. If you're interested in including this with your next massage, let me know! I'll tell you more about it. (additional cost will apply).

Thank you for taking the time to read my newsletter! If you aren't already on my calendar, call or text so I can get you scheduled. Be sure to take a little time each day to reflect on all that there is to be grateful for. Even the smallest things, when appreciated, can uplift our spirits and bring a smile to our faces!
Live Life and Enjoy! Namaste!
Janice

04/18/2024

A Rocky Path to Health
Throughout Asia, walking in bare feet along paths of protruding stones is considered good for you. This walk of health, or "jian kan bu dao", is based on the traditional Chinese medical (TCM) theory of health maintenance via stimulation of pressure points on the feet.
Now the tradition has come to the U.S. In September, Bastyr University in Kenmore, WA, unveiled the nation's first public healing path.
"As you tread the path, if your body is in balance you will have no problem walking," says acupuncturist Elizabeth Marazita, the path's project manager. She continues, "If you walk the path and at the end say, 'Wow, my big toe really hurt,' and know that the big toe corresponds to the neck, you may realize that you've been working on the computer a lot and not taking care of yourself; that you should do some self-massage and take care of the neck area."
The feet contain more than 7,000 nerve endings and, according to TCM, pressure points that correspond to specific areas of the body. Pain, tightness or crystalline substances in the feet can indicate illness, injury of general imbalance in the body.
Marazita discovered the healing paths while working in international banking overseas. In Asia, healing paths are found tucked into city parks or in neighborhood squares where people gather to do morning tai chi. Marazita recalls seeing one elderly man serenely walking a path containing 3-inch-high stones.
Marazity grew up receiving reflexology -- her grandmother studied with reflexology pioneer Eunice Ingram -- and was drawn to the paths and the traditional medicine of Asia. She studied massage therapy in England and reflexology in Taiwan before returning to the U.S. to attend Bastyr. Now a doctoral candidate who teaches reflexology and Chinese cultural training, Marazita saw the school's medicinal herb garden as a natural place for a healing path.
"It's one thing to have someone do reflexology or massage to you; it's another thing to educate yourself about areas of imbalance," Marazita says. The path, she says, "empowers people to work on their own health." -- (by Kelli Walsh, winter 2005 edition of Massage Therapy Journal)
Life After 60!
5 Life-Prolonging Tips for Men and Women Over 60

When you reached age 60, you probably had a reasonably good idea of how to make your money last—a mixture of wise spending practices and prudent investment strategies. You can apply a similar strategy to lengthening your life and getting more enjoyment out of the time you have left. Here's a checklist of five core health tips for women in their 60s, from experts in the field of aging.

1. Make changes to prevent falls. Ninety-five percent of hip fractures are the result of falls, which often can be prevented with practical programs that evaluate lifestyle and environment, according to the United States Centers for Disease Control (CDC). To peruse the agency's fall prevention programs, visit the CDC web site at www.cdc.gov. A few sample strategies:
Exercise to improve strength and balance.
Review your medications with your doctor to minimize dizziness or grogginess. Be ABSOLUTELY sure that you still need these. Reducing medications if you can do so helps with longevity.
Have your home evaluated for the minor repairs and modifications that can prevent falls.

2. Use screenings as an early warning system. Much of the illness and disability associated with aging can be avoided—or at least slowed down—when you have the benefit of early detection. Taking a phamaceutical-grade nutritional supplement will reduce degeneration to our cells, reducing age-related disease. It's good to be checked for osteoporosis and a range of cardiovascular problems such as peripheral arterial disease (PAD), aortic aneurysm, and carotid artery blockage. Also talk to your doctor about routine screenings for breast cancer, cervical cancer, colorectal cancer, diabetes, and depression.

3. Get regular physical activity. We're not talking about Olympian feats here—moderate activities such as walking and gardening count, too. By age 75, according to the CDC, half of women do get no physical activity. That’s too bad, because moving your body will greatly reduce the risk of dying from a wide variety of maladies, including heart disease, cancer, and diabetes. It also strengthens your muscles to make everyday activities easier, alleviates arthritis pain, and provides relief for anxiety and depression.

4. Eat well for wellness. Consume nutrition-packed meals daily. This means following a well-balanced diet that includes plenty of vegetables, fruits, and whole grains. Anti-aging scientists are particularly fond of antioxidants, which mop up cell-damaging molecules called free radicals. Feast on antioxidants by eating highly colored fruits and vegetables such as spinach, broccoli, blueberries, and cherries and daily use of a high quality supplement.

5. Reduce your stress. Long-term stress will shorten your life, say scientists who study aging. Follow these approaches to getting control of the stress in your life:

Exercise regularly and control your weight.
Get adequate sleep.
Learn how to meditate.
Keep connected with friends.
Laugh often. You know your own sense of humor, so indulge in your favorite movies, television, and reading.

#6. Hey! I said "5"!! This is an adden BONUS! "Get REGULAR massage". By regular, I mean AT LEAST once per month. Once per week is BEST! Every other week is good. Once a month is minimal. To make the results from your massage last, added frequency is the KEY!
Message me for an appointment! My website is:
PowayMassage.com

Address

San Diego, CA

Opening Hours

Monday	9am - 12pm
Tuesday	9am - 7pm
Wednesday	9am - 7pm
Thursday	9am - 7pm
Friday	9am - 6pm
Saturday	9am - 2:30pm

Telephone

+16199977612

Website

http://www.powaymassage.com/

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