Replenishing the Well…The Importance of Self-Care

Your self-care strategy should reflect what you want to have in your life – clear thinking, strong body, restful sleep, healthy appetite, meaningful social life, _____________fill in the blank.

When was the last time you made time for self-care? I’m talking about time alone, tending only to your wants, needs and desires, without having any other person to answer to. When was the last time you were the receiver and not “the giver”? Can’t remember? Then day-dream. What would you do if given the opportunity to relax, renew and recharge your batteries?

Self-care is the difference between merely surviving and actually thriving.

REFLEXOLOGY – The Anti-Stress Solution
Reflexology is a natural non-invasive technique that can be used to decrease and eliminate the effects of stress on the body, mind and spirit. It elicits the “Relaxation Response”1 and the health benefits of reflexology are the direct opposite of the detrimental effects that stress has on your health. The stress response is all about “fight or flight”. The relaxation response is all about “resting and digesting”.

BENEFITS:
During a reflexology session you may experience mild physical changes in your body; your heart and respiratory rate may decrease slightly as you begin to relax and let go, muscles de-tense, circulation improves and your immune system receives a boost. It’s not uncommon to hear your stomach rumble (music to the ears – you are relaxing). Medical research has demonstrated reflexology can be beneficial in managing pain, anxiety, insomnia, and symptoms related to multiple sclerosis, cancer and even PMS.
From an emotional and mental standpoint during your reflexology session; this is also a time during which you can get quiet and go within; becoming aware of your thoughts and emotions, then simply acknowledging and releasing them. The session provides time to reflect, focus and reconnect with what centers you and grounds you. Allowing that “little voice within” to be heard can provide opportunities for insights that might otherwise be missed.

Fact: There are 168 hours in each week.

Question: When are you going to make you a priority and schedule even one hour for self-care during this 168 hour week?

Why is self-care so important? Read on.

Stress kills from the inside out. Current research indicates that 80-90% of all doctor visits are stressed based. Stress defines the American way of life. And there is much to stress over; the economy, job stability, juggling work schedules with family responsibilities. Our to-do lists are never ending.
Many of us are unaware of the actual damage that chronic stress places on our bodies, minds and spirits.
Stress comes with a high personal cost and may potentially put you at risk for any of the following:

• Decreased immunity: due to increased blood levels of corticosteroids and adrenaline
• Weight gain or loss: due to changes in appetite, blood glucose levels, fatty acid levels and the stomach’s production of serotonin.
• Hypertension
• Cardiovascular Disease: Increased serum corticosteroids make platelets “stickier” which may increase your risk of blood clots.
• Diabetes: Blood glucose increases so the brain & body can effectively react to the real or perceived threat. Insulin is released in an attempt to regulate blood glucose levels
• Depression/Anxiety: Stress affects the neurotransmitters that regulate mood/mental health
• Insomnia
• Self-medication with alcohol, prescriptions, over-the-counter and/or illegal drugs.

NOW THAT I HAVE YOUR ATTENTION: Having an awareness of the potential health problems that are associated with stress gives you the power to make a conscious choice to implement strategies that can maintain and/or improve your well-being.

Susan is an Advanced Practice Nurse and is Board Certified as a Holistic Clinical Nurse Specialist. She has many years of integrative and complementary nursing experience in hospitals and private practice settings, most recently completing a year-long nurse fellowship at NYU Langone Medical Center’s Mind Body Education and Patient Care Program.

She obtained her certification in foot reflexology through The American Reflexology Certification Board (ARCB) in 2002. Susan is an accredited instructor of foot reflexology through the American Commission for Accreditation of Reflexology Education and Training (A.C.A.R.E.T.) and is currently in the process of completing her ARCB hand reflexology certification. Susan served four years on the Board of directors of The New York State Reflexology Association (NYSRA) recently completing her term as President 2008-2010.

Susan is a client-centered practitioner; using integrative modalities, guidance and advocacy to support clients in establishing and obtaining their individual health and wellness goals. She is passionate about educating and empowering individuals with self-care choices and strengthening healthy coping skills and lifestyles.

Certified and/or accredited in multiple integrative modalities as a practitioner and instructor, she has lead classes and professional workshops at national, state, and local levels on holistic self-care and health promotion. She is available to lecture and present workshops for hospitals, community groups, national support groups, colleges and universities.

• Hand and Foot Reflexology
• ‘m’ Technique™ Certified Instructor
• Prepare for Surgery – Heal Faster™
• Guided Imagery/Meditation
• Stress Management
• Pain Management
• Reiki
• Accredited Instructor: Reflexology

• 2010 Board Certified- Advanced Holistic Nurse. American Holistic Nurses Association
• 2010 Accredited Reflexology Educator Commission for Accreditation of Reflexology Education and Training (A.C.A.R.E.T.).
• 2010 Prepare for Surgery – Heal Faster™ Facilitator Peggy Huddleston, MTS
• 2010 Hand Reflexology - pending American Reflexology Certification Board (ARCB)
• 2008 The ‘m’ Technique Instructor American Holistic Nurses Association
• 2007 Consulting Hypnotist National Guild of Hypnotists
• 2005 USUI Reiki Levels I and II American Holistic Nurses Association
• 2002 Foot Reflexology American Reflexology Certification Board (ARCB)

• 2009 Master’s Degree: Clinical Nurse Specialist, Holistic Nursing. College of New Rochelle, New Rochelle, NY
• 1979 Bachelor of Science, Nursing University of Kentucky, Lexington, KY.
• 2001 200 hour Reflexology Certification Course, The NY Open Center.

• New York State Reflexology Association (NYSRA)
• Reflexology Association of America (RAA)
• American Holistic Nursing Association: Network Leader
• Sigma Theta Tau International Honor Society in Nursing – Zeta Omega
• Association of Bodywork and Massage Professionals
• National Guild of Hypnotist