Taking Care of Your Body Anywhere: Home Care and Vacation Tips
Heidi Overman, LMT, Certified Integrative Health Coach, Empty Cup Wellness
One of the most common questions I hear from clients is: “What can I do at home—or while traveling—to help with pain between sessions?”
What you do between appointments matters just as much as the work we do in the treatment room. Whether you’re managing chronic pain, recovering from an injury, or simply trying to stay comfortable, a few simple tools and habits can make a big difference.
First, a reminder: I am not a doctor, and these suggestions are not meant to diagnose or treat medical conditions. Always consult with your healthcare provider regarding persistent or severe pain.
Before reaching for any tool, pay attention to your body. Where do you feel tightness? What movements feel restricted? When does your pain show up?
Your body gives warning signs long before pain becomes overwhelming. Tight shoulders, tension headaches, hip stiffness, or fatigue are all ways your body communicates that it needs support.
Helpful Home Care Tools
There are countless products available, but a few stand out as especially helpful when used correctly.
Thera Cane. A great tool for reaching trigger points in the neck, shoulders, and upper back. It allows you to apply controlled pressure to tight muscles.
Chirp Wheel. Helpful for opening the chest, improving posture, and relieving tension in the mid-back from sitting or traveling.
Massage Guns (Thera Gun-style devices). These can improve circulation and reduce muscle soreness when used gently. Stronger is not always better; aggressive use can irritate already sensitive muscles.
Red Light Therapy Mats. Many people find these beneficial for relaxation, circulation, and reducing overall stiffness.
I tend to be cautious with TENS units and “vibration.” While they may temporarily interrupt pain signals, overuse can sometimes contribute to muscle irritation or fatigue and long-term issues.
What To Do While Traveling
Vacation often includes long drives, flights, different beds, more walking, and disrupted routines, all of which can trigger flare-ups.
Pack a few simple essentials:
* Massage ball or tennis ball
* Mini massage gun
* Resistance band
* Compression socks
* Refillable water bottle
If Pain Flares Up on Vacation
First, don’t panic. A flare-up does not always mean injury. Often, your body is simply overloaded or fatigued. Instead of pushing through:
* Slow down
* Take breaks
* Stretch gently
* Use heat or a warm shower
* Hydrate well
* Prioritize sleep
A few minutes with a massage ball, Thera Cane, or gentle stretching can often calm the body before pain escalates. Also remember that pain is connected to the nervous system. Taking a few deep breaths and calming the body can sometimes help more than people realize.
You do not need complicated routines or expensive equipment to care for your body well.
Small daily actions: stretching, breathing, hydration, movement, and listening to your body can go a long way toward supporting long-term mobility and reducing pain.
If you are interested in a therapeutic massage, health coaching, or acupuncture, please call Empty Cup Wellness for an appointment: 520-639-6987. Learn more at emptycupwellness.com. Empty Cup is located at 10132 N. Oracle Rd., Ste. 180, Tucson, AZ 85704 In the business park just behind the Fairfield Inn.
How You Can Identity Narcissistic Traits and Behaviors
Dr. Rose Bricker
What exactly is narcissism? It’s often misunderstood in our society. Did you know there are different types of narcissism? For example, the Grandiose narcissist is often egotistical, loud, arrogant, demanding, and seeking attention. The next is the Vulnerable narcissist, who is caring, charming, helpful, vulnerable, and kind. They often use “love bombing” to gain your trust and admiration quickly. The third type is the Covert narcissist, who is the master of manipulation. They are also charming and charismatic. The fourth type is the Malignant narcissist, who is the dangerous predator. They view the world as hostile and can exhibit both verbal and physical aggression, as well as tight financial control. The fifth type is the Communal narcissist, who craves validation through their acts of kindness and generosity. The last is the Self-righteous narcissist, who has an inflated sense of moral integrity. Their behavior often comes across as judgmental and condescending. Being aware of the different types of narcissism helps you protect yourself from being a victim of narcissistic manipulation, control, and abuse.
A narcissistic person is not always obvious! They often come across as caring, charming, and charismatic. And it’s easy to miss the red flags and get involved in a toxic and chaotic relationship that has severe consequences. When you engage in a relationship with a person who has these symptoms, you often feel broken, hopeless, and confused.
Some Narcissistic Traits
A grandiose sense of self. Believes the world revolves round them.
Holds the belief that they are inherently “special” and can only be understood by others who are “special.” They often feel like they deserve more than others.
A need for “excessive” admiration. Craves constant praise and acknowledgment from others.
Exhibits a sense of entitlement. Expects to be given special favors.
Exaggerates their achievements or talents, may persistently lie or exploit and hurt others. Takes advantage, gaslights, manipulates, and belittles others.
Creates drama, violates the rights of others, disregards boundaries, lacks empathy and remorse for harming others. Fails to consider the negative consequences of their behaviors or learn from them. Envious of others and may become resentful of others if someone receives praise or success. Challenges your reality.
These are just a few of the narcissistic traits.
If you are in a relationship with a narcissist either romantically, or have a family member or co-worker that displays these characteristics, you can learn how to protect yourself from this abuse. You can learn ways to set boundaries, and communicate in a healthy assertive way, which allows you to prioritize your well being. This is the way to find your peace. You are worth it!
Call me, Dr. Rose Bricker at 520-820-4079 to schedule a 30-minute complimentary meet and greet appointment to discuss healthier ways to live with or interact with a narcissist. I’m now conveniently located just a little north of Oro Valley.