Burn Out! Depression! Feeling Off!
Burn Out! Depression! Feeling Off!
Massage can help reduce both the physical and mental effects of these conditions.
I saw this graphic about self-care for depression on Facebook. As I read through it, I realized that first of all it is great advice for general self-care, not only for those experiencing depression. Also, the list seemed very similar to the strategies we come up with in my Practice Management classes every term.
I first invite students to list a few of their favorite things. Then they star those things that they feel are essential to practice regularly so as to avoid Burn Out. As we create this essential self-care list, we also identify the symptoms of burn out and how we can identify when we might be trending towards burn out so that we can quickly implement our self-care strategies and prevent ourselves from going over the edge. Things like having a support person/system in place, having an accountability partner, or regularly journaling in order to notice issues or trends, to hold strong boundaries that help us stay on track. Adopting a “just do it” mentality when it comes to regularly practicing good self-care habits can be key.
As for what to do if you’ve already hit bottom and are experiencing most of the burnout symptoms of fatigue, depression, illness, lethargy, etc. Here a five simple yet effective steps to help you reclaim your well-being, perhaps even your happiness.
Acknowledge and Accept your feelings - It’s okay not to be okay. Awareness is the first step towards healing. Recognizing that these emotions are overwhelming you is necessary.
Be kind to yourself —you’re doing your best. Reach out for support. Don’t be afraid to speak your truth and share how you are feeling. Talk to a trusted friend, family member, help-line or mental health professional.
Start with tiny steps—get out of bed—then make the bed, get outside—take a walk/move your body, make your favorite meal, write for five minutes in your journal, make a gratitude list, take five conscious breaths.
Each small victory adds up.
Seek Professional Help - Therapy and medication can offer huge support. Mental health matters. GET SOME HELP!
Do everything on the list or just one thing. Come get a massage.
Research suggests that both massage therapy and exercise can significantly reduce symptoms of depression. Massage provides the healing benefits of therapeutic touch, relaxation, and nervous system regulation, while exercise offers powerful neurochemical and physiological effects that improve mood and resilience. Together, they can be a particularly effective complementary approach to supporting mental health and emotional well-being.
Why Massage May Help Depression
Activates the parasympathetic nervous system ("rest and digest")
Reduces cortisol and physiological stress
Increases serotonin and dopamine activity
Provides nurturing, positive touch that may reduce feelings of isolation
Improves sleep quality and body awareness
Exercise is now considered one of the most effective non-pharmaceutical interventions for depression and is recommended by many mental health organizations as part of a comprehensive treatment plan. Exercise…
Increases serotonin, dopamine, and endorphins
Reduces inflammation associated with depression
Improves sleep quality
Builds self-efficacy and resilience
Encourages social engagement when done in groups
https://pubmed.ncbi.nlm.nih.gov/20361919/
https://pubmed.ncbi.nlm.nih.gov/38355154/
NAMI-National Alliance on Mental Illness helpline: 1-800-950-6264