Today’s world is busy…very busy. For some people, juggling the demands of work, family, friends, and other responsibilities is a thrill, but most struggle with some level of day-to-day stress. Occasional stress can be a good thing, like the sense of anticipation before a big work presentation you’ve prepared for. However, the buildup of small, daily stressors over time can have serious repercussions on everything from your relationships to your health and well-being.

At its core, chiropractic is about ensuring the health of the whole person. Here are some of our favorite simple ways to reduce day-to-day stress and help you live your best life:

1. Put your health at the top of your to-do list. When you are in good health, life’s responsibilities can feel a lot more manageable. Commit to making one small change each week or month to maintain good health, like scheduling your annual doctor and dental visits, incorporating one more serving of vegetables into your daily diet, going to bed a little earlier, and scheduling a chiropractic adjustment. Consistent small changes like these can have a big impact on your health over time.

2. Declutter your space. Some people love cleaning and organizing, some people hate it, but we can all agree that a clean and organized space is more peaceful to come home to than clutter and mess. Take a little time each day to put things away, and schedule a day once per month (or every other month) to catch up on your favorite podcasts while you give your home a deep clean.

3. Phone a friend. Studies have proven that maintaining an active social life is good for your health, but it can be hard to make the time to get together. Take a small step this week by setting aside 30 minutes to chat with an old friend on the phone. Talking on the phone makes you stay in the moment, and allows you to have more meaningful conversations than you would through text or email.

4. Choose a daily positive thought. Instead of checking your phone when you wake up, take moment to breathe and think a positive thought. By saying to yourself “I’m looking forward to _______ today” or “I’m so grateful to wake up healthy today,” instead of reacting to news or Facebook, you set a positive tone for the rest of your day.

5. Find one minute for mindfulness. That’s right – you don’t have to meditate for an hour a day to reap the plentiful benefits of mindfulness! Even taking just one minute to tune in to what you are doing, tap into all five senses, and live in the moment can have huge stress-busting benefits. This could be right when you wake up (see tip number 4), on your commute to work, or even while doing the dishes.

6. Know when to take a break. Think of yourself as a pot of water on the stove…if the heat gets too high, the pot will boil over. The malicious thing about daily stress is that it can seem insignificant in the moment, but it can build up over time and lead to burnout (your pot can boil over). Check in with yourself each day to see how you are feeling, and have a plan for pulling back if you can tell you are starting to get overwhelmed. Some suggestions are to take some deep breaths, call a friend, take a walk outdoors, or watch a favorite funny show. All of these activities can pull you out of a funk and help you get back on a healthy track.

7. Ask for help. No matter how hard you try, it is impossible to alleviate all sources of stress in your life, and there is no shame in reaching out for help when you need it. Help takes many forms: maybe it’s asking a friend or family member to take the kids for an afternoon so you can relax, or asking your doctor for a therapy referral. We all need a little help sometimes, so don’t hesitate to ask for it.

At Kennedy Chiropractic, we want to help everyone in Wauwatosa and surrounding communities live their best, healthiest, happiest lives. Give us a call today to set up a consultation.

 

Each November, we take a full day to get together with family and friends, eat a delicious meal, and meditate on what we are thankful for. Thanksgiving is a favorite holiday for many, but what if we kept the good vibes going year-round?

 

Numerous studies have shown that practicing gratitude has positive effects on everything from your relationships and work life to your mental and physical health. However, it is easy to slip into a cycle of negative thinking, regret, and envy for what others have that you may not. Here, we share some of the health benefits of weaving gratitude into your day-to-day life and provide easy tips to get started.

 

Say “Thank You” for Better Health

Being more grateful for the positive people and things in your life can have major mental and physical health benefits. Here are just a few examples:

 

• Grateful people sleep better. Recent research shows that people who keep a nightly gratitude journal have improved sleep quality.
• Gratitude leads to improved self-esteem. When you aren’t focused on what others have that you may not, and take time to appreciate the good things in your life, you will feel better about yourself and others.
• Gratitude reduces toxic emotions and fosters an optimistic outlook. Replacing negative emotions like regret and envy with appreciation for the people and things around you will improve your mental health and make it easier to stay positive.
• Grateful people practice good health habits. Being grateful for the good things in your life can help you appreciate what you have, like good health and work to maintain it.
• Gratitude enriches personal relationships. The more you take time to appreciate the people in your life, the better connected you will become. Studies show that relationships develop faster when one or both individuals express gratitude for the other early on.

 

Simple Ways to Practice Gratitude

You don’t have to make a major life change to reap the health benefits of gratitude. Here are some easy tips for weaving gratitude into your daily life. Note: this is certainly not an exhaustive list, so feel free to get creative with your gratitude practice!

• Keep a list of what you are grateful for and add to it often. Have the list in an easily accessible place for times when you are feeling down so you can take a moment to reflect all the good things in your life. Perhaps it is a note in your phone, a Google doc, or in a small journal that you keep with you.
• Challenge yourself to avoid gossip and complaining. Make one day a week a “complaint-free” day. Keep your conversations positive, compliment others, and remove yourself from situations where others are gossiping.
• Share what you are grateful for on social media. Instead of posting another food pic, share what you are grateful for in this moment. Doing so will encourage others to reflect on what they are thankful for, spreading the positive effects of your gratitude practice.
• Just say “thank you!” Thank your partner for making coffee in the morning, or your child for picking up their toys. Say thank you to your Barista and the person working the check-out line at the grocery store. Thank a colleague for their help on a big project. Soon, you will start noticing all the little things that others do to make your life easier!
• Be mindful. Take moments throughout the day to disengage from the task you’re on and look around. Notice the things you find beautiful, or those that make you smile. Take time with your meals and note the different flavors. Take a walk and appreciate the beauty of nature.
• Nothing provides perspective on your own life than helping those in need. Grab a friend or gather your family to serve a meal at a shelter, spend time with older adults at a senior care facility, or host a food or supply drive. Simply Google “volunteer Wauwatosa (or the name of your town)” to get connected to opportunities.

 

Practicing gratitude can have a big influence on your health. In addition to a daily gratitude practice, stay healthy by keeping up with your doctor and dentist visits, exercising and eating nutritious food, and weaving healthful practices like chiropractic care into your self-care routine. We know that the better you feel, the easier it will be to practice gratitude every day.

 

We are grateful for our customers! Schedule your chiropractic appointment today.