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Copyright © 2018 by Jan Mundo
All rights reserved. This book may not be reproduced in whole or in part, stored in a retrieval system, or transmitted in any form or by any means — electronic, mechanical, or other — without written permission from the publisher, except by a reviewer, who may quote brief passages in a review.
The material in this book is intended for education. It is not meant to take the place of diagnosis and treatment by a qualified medical practitioner or therapist. No expressed or implied guarantee of the effects of the use of the recommendations can be given or liability taken.
Illustrations by Jan Mundo
Text design by Tona Pearce Myers
Library of Congress Cataloging-in-Publication Data
Names: Mundo, Jan, [date] author.
Title: The headache healer’s handbook : a holistic, hands-on somatic self-care program for headache and migraine relief and prevention / Jan Mundo, CMSC, CMT.
Description: Novato, California : New World Library, [2018] | Includes bibliographical references and index.
Identifiers: LCCN 2017054983 (print) | LCCN 2018001334 (ebook) | ISBN 9781608685141 (Ebook) | ISBN 9781608685134 (alk. paper)
Subjects: LCSH: Headache—Alternative treatment. | Holistic medicine. | Headache—Prevention.
Classification: LCC RB128 (ebook) | LCC RB128 .M86 2018 (print) | DDC 616.8/491—dc23
LC record available at https://lccn.loc.gov/2017054983
First printing, May 2018
ISBN 978-1-60868-513-4
Ebook ISBN 978-1-60868-514-1
Printed in Canada on 100% postconsumer-waste recycled paper
| New World Library is proud to be a Gold Certified Environmentally Responsible Publisher. Publisher certification awarded by Green Press Initiative. www.greenpressinitiative.org |
10 9 8 7 6 5 4 3 2 1
To my inspirational teachers in the arts, healing,
and life, who saw me and kindly lit the way.
Your impact is everlasting.
Contents
Foreword by Alexander Mauskop, MD
Chapter 1. Putting Relief in Your Hands
Chapter 2. What’s Your Headache Type?
Chapter 3. Your Personal Headache Profile
Headache History Questionnaire
Chapter 4. The Mind-Body-Headache Connection
Part Two. Handling Headache Triggers
Chapter 5. The Chinese Menu Theory
Chapter 7. Environmental, Lifestyle, and Physical Triggers
Chapter 8. Medication and Hormonal Triggers
Chapter 9. Diet for Migraine Prevention
Chapter 10. Tracking Your Triggers
Part Three. Creating Balance through Awareness
Chapter 11. Breathing In, Breathing Out
Chapter 12. Being Still: Mindfulness and Headaches
Chapter 13. Posture, Ergonomics, and Sleep
Chapter 14. The Zen of Exercise and Headaches
Part Four. Hands On: The Healing Power of Touch
Chapter 15. Touch Prep: Listening with Your Hands
Chapter 16. Relieving and Preventing Pain with Upper Body Self-Massage
Chapter 17. Relax Your Head and Face
Chapter 18. Headaches in the Language of Touch
Chapter 19. Mundo Method Therapy Self-Care Instructions
Part Five. The Deeper Realms of Headache
Chapter 20. Headaches, Somatic Shaping, and Trauma
Chapter 21. Embodied Wisdom: Your Feeling Self
Conclusion: Embodying Your New Life
Mundo Program Self-Evaluation