Take The Stress Out Of Vitiligo
The fact that there are no physical side effects to having vitiligo doesn’t diminish the severity of the mental anguish it can cause. We may have no control over the white patches that slowly appear on our skin, but we do have all of the power when it comes to how we let ourselves feel about it. If you are stressed over the change in your physical appearance, use techniques to calm yourself. Remember, you gain nothing by worrying about how you appear to others, but you do lose a lot…self-esteem, freedom to go out, etc.
Here is a wonderful article I found to take the stress out of vitiligo:
Knead to Relax? Give Yourself a Foot Massage
By Jennifer Gruenemay, LifeScript Staff Writer
You may consider massage a luxury something reserved for the rich and pampered. But money has no bearings when you can get a great massage for free, courtesy of your own two hands. A good foot massage in particular is convenient, easy to give yourself and can help you de-stress any time of the day. Follow these tips on how to be your own foot masseuse and rediscover why touch is so powerful.
The benefits of massage go beyond putting a relaxed grin on your face and a spring in your step.
Many studies, including these, performed by the Touch Research Institute at the University of Miami School of Medicine, have found numerous benefits of massage:
Adult smokers who gave themselves a hand or ear massage during cravings reported lower anxiety, better mood and fewer symptoms of withdrawal when they quit smoking.
Immune System Boost
Women suffering from breast cancer who received massages three times a week for five weeks experienced improved immune function. This helped speed recovery from chemotherapy and radiation treatments. (See related article: 7 Foods That Fight Back: Immune System Boosters)
Patients with fibromyalgia who were massaged for 30 minutes, twice a week for five weeks experienced less stiffness, pain and fatigue, and also slept better.
Improved Infant Health
Premature infants who were massaged gained more weight a marker of improved health and were active for longer periods of time than babies who did not receive tactile (touch) stimulation.
What if youre not a smoker, a breast cancer or fibromyalgia patient, or a pre-term infant? You dont have to suffer from a physical condition to benefit from massage. Simple massage techniques can help you de-stress at the office, relax at home or boost your mood any time of the day.
Consider these additional health benefits of massage:
* Improves circulation
* Reduces stress and anxiety
* Lessens symptoms of depression
* Reduces injury swelling and promotes recovery
* Improves flexibility and range of motion
You dont need an expensive full-body Swedish massage to reap these benefits.
A quick foot massage can boost your energy levels and make you more productive at work the best 5-minute break youll take all day.
So before that midday slump hits, peel off your shoes and give your tired, achy feet some TLC.
With this easy how-to guide, you can be your own massage therapist anytime, anywhere.
Lend Your Foot a Hand
You really only need your hands to give yourself a great foot massage. But if you have the luxury of a warm water foot bath to soak your feet, you can take your massage from great to spectacular.
Before your massage begins, remember these key tips:
– Use a firm touch, but dont press too hard.
– If you are pushing so hard that it hurts, lighten up your touch. (See related article: Stand Up to Common Foot Problems)
– If it tickles (feet can be very sensitive) press harder, but again, not so hard that it hurts.
– Any time your hands feel overworked, take a moment to shake the tension loose, then continue with your massage.
The 10-Step Massage
Now that youve got the basics down, youre ready for a great foot massage.
Step #1: Soak feet in a warm bath for a few minutes and then dry completely to clean and soften the skin. If a bath is not accessible to you, skip this step.
Step #2: Sit in a comfortable chair and prop your right foot up on your left knee. You should be able to see the bottom of your foot in this position.
Step #3: Use just a dab of lotion or a few drops of massage oil and rub it all over your foot using firm finger strokes.
Step #4: Wrap your hands around your foot (thumbs will be on the sole and fingers on the top). Holding your foot firmly, start making circular motions with your thumbs. Cover the entire area of the bottom of your foot, working your way from the heel, through the sole, up to the ball of your foot, and finally to your toes.
Step #5: Use your thumbs to make long, deep strokes on the soles of your feet, moving upward from the heel to the ball. If you feel some soreness in one area, spend a few extra seconds there to soften it up.
Step #6: Dont forget your toes! Spend a good 30 seconds or more on each toe. One at a time, rub and massage each toe all the way from the base to the tip. Use small circular motions and then long strokes from base to tip, and dont forget the area in between your toes. Once all of your toes have been massaged, give each one a gentle upward tug to loosen up the joint.
Step #7: Now that your toes are happy, its time to focus on your foot as a whole again. Wrap both hands around your foot, placing your thumbs on the soles again. Trace your thumbs from the center of the foot out to the sides, starting at the heel and working your way up to the toes. At the same time, your fingers should be gently massaging the top of your foot. Repeat this massage technique over the whole area of the foot as many times as you like. This one feels great!
Step #8: Do the twist. Holding your foot firmly, gently rotate it at the ankle first to the right and then to the left. Then twist your foot gently from side to side to loosen up the ankle even more.
Step #9: Massage the entire foot again, like you did in Step #1.
Step #10: Dont forget your other foot. Repeat each step and voila! Your massage is done.
After this massage your feet will feel like a million bucks! Put on a pair of comfy cotton socks or slippers, prop your feet up and enjoy the sensation.