Advanced Strategies For Decreasing Stress & Living A Happier, Healthier & More Fulfilled Life
A lot of the work we do in clinic is “brake pedal” work – getting the body out of the unhealthy, stressed “fight or flight” pattern.
The Chiropractic adjustment helps remove tension from the nervous system, muscles and body. So your body and brain can relax, recharge and heal.
It’s assumed that you’re doing your foundation work of daily belly breathing and some form of meditation/mindfulness.
I’m constantly researching, road testing and refining strategies to manage stress and live a better life.
Below are the strategies and techniques I believe to be the biggest “game changers” to compliment the adjustments and get out of that accelerator “fight or flight” pattern:
My Morning Routine
What I do when everyone else in the house is still asleep…
This simple but powerful routine can help you get centered, focused and ready to take on the day.
In this short video I’m gonna share with you why I wake up before everybody else, what I do in that time, and why I think it could be the most important part of your day.
First thing in the morning I’ll get up before everybody else, before the day starts, when things are nice and quiet, and I start my morning routine. And my morning routine is started with some meditation.
Now the reason, there’s a couple of reasons that I do it like this.
Number one, one of the biggest excuses I hear for not meditating is not having the time. So, get up extra early before everybody else is awake, and that way you can always fit in your meditation. Because to be honest, at the end of the day, you’re probably not gonna get around to it and you’re gonna be too tired to do it. It’s just the first thing that I do in my morning routine. After going to the bathroom and having a drink of water I come down, take my seat here, set the timer on my phone for my meditation. For me, really really easy. I just set the timer for 7 minutes and 10 seconds and I just count breaths. I just count my breaths. One breath in, one breath out. Two breaths in, two breaths out. And just count my breaths like that. It’s a great way to start the day.
Meditation has so many benefits. It’s a really powerful way to practice mindfulness and to exercise the areas in our brain that are responsible for mindfulness. Now mindfulness is just a fancy way of saying being present. So quite often we spend so much time worrying about what happened in the past and thinking about what’s gonna happen in the future that we forget to actually appreciate the time where we’re at now in the present. So for me, I really wanna exercise that part of my brain that’s responsible for keeping me in the present and focused on the now. As a chiropractor I wanna be present with my patients so I can serve them to the best of my ability and do the best job I can. As a husband, as a father, I wanna be present with my family when I’m with them to really enjoy those moments and give them the best of me.
Also, obviously, meditation has a whole range of other health benefits. It’s a really great way just to escape all the stress and the mental chatter of the world. So I always wanna start my day with that, so just clear out my head and just get nice and focused and ready for the day. I also do meditation at lunchtime in the middle of the day, just as a nice reboot to start in the middle of the day. Now meditation is part of my morning routine. I pair it with a few other key things that can really help you start the day off on the right foot to make sure that you’re really ready and focused and ready to go with your day, whatever that may be. It may be going to work. It may be looking after the family or the kids.
But a great morning routine can ensure that you’re ready to go and ready to seize the day.
If you’re interested in me sharing more about my morning routine, hey, just leave me a comment down below and I’m happy to make a video on that.
Alright, it sounds like the day upstairs has started so I’m off there.
The 6 Minute Morning Routine
No excuses – Everyone’s got a spare 6 minutes in the morning or can wake up 6 minutes earlier.
Give this a go to start your day on fire – If you can own the morning, you can own your day.
Successful days add up to successful weeks, months and years and eventually a successful life!
(click the image to enlarge)
Imagine if there was a FREE way to…
Improve physical health
Increase psychological health
Enhance empathy and reduces aggression
Open the door to more relationships
How much would you pay (or would they charge) for a drug that could do all that??
Good news is it’s very cheap and you can get started today!
Those bullet points above are pulled directly from scientific research about the results of Gratitude Journaling.
What if I told you you could improve your happiness and health for only $1? I’m wondering what can you actually get for a dollar these days? Let’s go find out.
So, it appears that $1 really can’t buy you much these days and certainly nothing that’s really gonna buy you happiness.
So how do we get to the bottom of this? Let’s have a chat about it.
Hey, it’s Dr Leevi here from Wises Road Chiropractic. So, how are you going to improve your health and happiness for $1? Let me share with you a little story. About five months ago, I found myself really burned out, really tired and quite unhappy with things and just really stuck in a rut and in quite a foul mood, and it was suggested to me to keep a gratitude journal. Now, I’d heard about the practice of keeping a gratitude journal. I had been meaning to start the practice of keeping a gratitude journal, but I’d never got around to it. And at this stage with where I was at with my mental health, I thought hey, I’m open to anything and it can’t hurt to give it a go. So I gave it a go and I have to say it really made a profound difference and it really helped pull me out of the place that I was in. The thing is, keeping a gratitude journal is nothing new. In some circles this type of recommendation has been around for quite a while. The exciting thing is is that research is now starting to show what people have anecdotally been saying for decades and research is showing that not only can keeping a gratitude journal help with your psychological health, there have been benefits like increasing empathy and reducing aggression, improving our self-esteem, sleeping better. So a whole multitude of things, and the thing is with a gratitude journal, it’s really really easy.
So, just recently, my gratitude journal ran out and hey, being end of financial year, I was able to pick up one of these guys for $1. So with this type of stuff you can do it however you want. If you’ve got spare pieces of paper, if you want to use an app on your phone, if you want to use a notepad on your phone. For this type of stuff, I think nothing beats the old school pen and paper.
My gratitude journal sits beside my bedside table and every night before going to sleep, I just jot down three things: Three things that happened that day that I am grateful for.
Now, the goal of this practice is just to get the wheels in your head turning, to get you to start looking at your life as the glass half full and not the glass half empty and what it will do, is it will train areas of your brain so you start to now look and have that positive outlook on life. And it can also help you realize that, no matter what kind of day you had, you may not have had the best day, you may have finished the day and thought, you know what, I never want to go through that day again, we can always look back and find some things that we are grateful for.
What I love about the gratitude practice is it’s very simple to get started with.
Like I said, all you need is a $1 investment and you can get going on things and you can start practicing it straight away. And this is one of those things that you really just wanna put into your lifestyle habits and just start accumulating those day-after-days to build up that feeling of gratitude in your brain.
So, happy journaling and let me know how you go with things.
I’ll speak to you soon.
If you enjoyed this video and you think you know someone that could benefit from keeping a gratitude journal or improving their health and happiness, share this video on your timeline.
Thanks again for watching and I’ll speak to you soon.
Everyday there are valuable lessons to be learned, frustrations to be vented and insightful reflections to be had – don’t let them all go to waste!
Take advantage of the wonderful “school” we have called life.
Don’t underestimate the simple act of putting pen to paper and reflecting on the activities of the day.
Why I journal and what benefits have I had…
How To Master Transitions For More Energy
Imagine having more energy at the end of the day…
Or to exercise after work (or anytime!)…
Or cook a proper meal or have quality family time after a long day.
Our days are often a series of events and we tend to carry “a charge” (usually negative) from one event to another to another and so on through our day.
Often just “getting through the day” becomes the goal.
It’s draining and exhausting.
Let’s change that by mastering your transitions better with this 2 step technique revealed in the video below…
Not a day goes by where I don’t hear a person complain about not having enough energy, and wanting more energy. And as I wrap up here at the clinic to go home for the weekend, I can’t help but think about one key area where we can increase our energy, and that is how we handle transitions. And that’s something that we’re going to go through in this video. How you handle transitions can be key to helping you have more energy.
One of the most common things I hear from patients once they start Chiropractic is they actually feel an increase in their energy levels. Just from getting the body feeling better and functioning better, they feel improvements in their energy. I want to share with you a tip about how we can handle transitions And I think that handling transitions could be one of the simplest, easiest, and most powerful ways that we can harness some more energy in our day to day life. So let’s talk about them.
Think about all the transitions that you have in your day to day life. From getting up in the morning, we have a transition from being asleep to being awake. We have a transition from leaving the house, typically, to commuting somewhere. You may be running some errands, you may be dropping the kids off at school, you may be going to work. Once you are at work, you also have transitions, typically, within your work day where you’re doing different types of work. You may have periods where you are doing some solo work, some other times where you’re having meetings, or interacting with groups of people, or maybe you’re one on one with clients, or something like that. Then at the end of the day, you’ve got to transition from work to home life. How can we better manage these transitions?
Because a couple of questions I’ll ask you:
Have you ever carried energy from one activity to the next? Think about that.
Have you ever been in one of those activities, and gone to the next activity, and held onto some negative energy from that previous activity?
What about: Have you ever gone through your day where you’ve been so busy and so crazy that you’re just plowing through all your activities?
All your different transitions, all those multitude of activities that are very different, and you’re not even taking a break, you’re just plowing through them just to get through them.
Or have you ever found that by the end of the day, you are exhausted and you are not present, you are not connecting with people?
Typically, people will answer yes to all three of those questions.
What we see here is a breakdown in how we’re handling transitions, and a really good opportunity that we can start to make a change there,
What we want to think about is when we are transitioning from one activity to another, take a little time to pause… and you want to relax… and then set intention.
Let’s talk about that.
So, really really easy. As you move from one major activity to the next, take a brief break for yourself. Close your eyes for just one to two minutes. And just do some belly breathing. And just think to yourself “Relax.” Think about all the tension in your head, your jaw, your neck, your shoulders. And just think “Relax.” Then just move to your upper back, your lower back, your legs, and just think “Relax.” Just breathe, and just repeat the mantra, “Relax.” Now you’re obviously not gonna unwind all the day’s tension, but you just want to try to let go of a little bit of it. Now, that’s the release and relax portion of it.
Now, you can start to ask yourself some questions. Prompts that are going to get you in a different state for the upcoming new activity. Things like, “How am I going to show up?” That’s a great one. Ask yourself that question. As you’re transitioning from one thing to the next, ask yourself, “How am I going to show up for this next activity?” Another good question, “How can I do this next activity with excellence?” And lastly, “How can I enjoy this process?” Now they don’t have to be those exact questions, but questions along those types of lines can start to trigger the mind and get you to think differently. So there’s a really simple but powerful way that you can start to manage the transitions in your day and help recharge and re-energize your energy levels.
A really easy thing to do. Look over your days, your weeks, and map out key transitions that you have. And then, simply just jot down one or two simple questions that you are going to start to ask yourself.
Now, the car is a classic place to be able to do this cause it’s a classic transition where we leave one place, and we get to another place. It’s a perfect opportunity just to take that one to two minutes to release tension in your body, and then set intention for the upcoming activity. Give it a go, let me know how you go with this. I think it’ll make a really really big difference. Now, if you enjoyed this video, and you think you know someone who could do with a little bit more energy, then share it on your timeline, you never know who you could help. Thanks again for watching, and I’ll speak to you soon.
Defeat Negative Self Talk With The 3 P’s Technique
Ever met one of those totally “glass always half full” people?
You know the ones… brimming with optimism and “go get ’em” attitude.
And you wonder to yourself – Gee I’d love to have an ounce of their positivity.
The fact is positive people have a very different framework for their thoughts.
They have a unique “filter” through which the see the world, explain circumstances and outcomes to themselves.
The good news is you can “cheat” your way to more positivity and happiness by copying exactly what they do.
Let me show you in this video.
I’m going to show you 3 simple tips for you to overcome your negative self talk. So you can have more positivity in your life, more happiness, and be more joyful.
I don’t think most people have a problem with being positive or optimistic when things are going well in their life. It’s when things aren’t going really well and we got a lot of negative self talk that people start to struggle.
I want to introduce you to the concept in positive psychology, which is about managing your negative self talk. And positive psychologists believe that joy and happiness are like any other talent. They can be cultivated and learned. And it really depends on how you deal with your negative self talk. So let me share with you the 3 P’s to help you overcome your negative self talk and have more happiness.
So when we talk about having characteristics of someone who’s more optimistic, one of the things that researchers have found is the concept of permanence. So when bad events happen to people who are more optimistic, they understand that these bad events aren’t going to last forever and they can change. Whereas pessimists take a much stronger view of things and look at the bad events that happen in their life as being more permanent.
Second P is pervasiveness. And really what this means is that optimistic people compartmentalize their failures. And they don’t let a failure in one area of their life overflow into other areas of their life. So for example, struggling at work and not having a good time at work or doing a good job, does not mean that you are a bad person at home or outside of work like a bad partner, or friend, or husband, or anything like that. Whereas pessimistic people will allow failures in one area to become all encompassing and flowing into all areas of their life. So a failure at work means that you are a failure outside of work. So at home as a husband, as a father, as a friend. On the flip side when good things happen, optimistic people allow a positive pervasiveness to happen in their life. So if I do really good at work, I break down the compartment of work and I layout that to throw into other areas of my life. So success at work means that I’m a success at home. I’m a success at whatever other things that I am doing. So, pervasiveness.
And the last P is personalisation. So people who have a more optimistic attitude, tend to blame bad events on outside circumstances. So things that are not themselves. Whereas if you are a pessimist, those people tend to blame bad events happening on them. Now you can see that this subtle shift in mindset and the way that we view these negative events, can really make a big difference. If you’re viewing yourself as the reason for failure, sometimes it’s very hard for you to think that’s ever going to change. Whereas if you put the blame on external events, it’s really easy to brush that off and maintain an optimistic attitude and just the idea that this will soon change and this can change. Now this doesn’t mean that you go and you point the finger at everyone when things go bad, but it just means that you take a realistic look at why things didn’t workout for you.
So there you have it. The 3 P’s, which can help you learn to be more optimistic. So now you got those 3 P’s, permanence, pervasiveness, and personalisation. So now when you’re hearing that negative self talk in your head, you can run that negative self talk through the three P’s order and turn it around. And this will help you to learn to have a more glass half full attitude so we are more optimistic. Experiencing more joy and happiness in our life. Thanks again for watching, and if you know someone who’s struggling with negative self talk or you think can benefit from this video, please share this on your timeline. Thanks again for watching and I’ll speak to you soon.
How To Achieve Work-Life Balance
It gets balked or scoffed at…
And many people have given up on the notion of work-life balance.
Often feeling that the work side of things is out weighing everything else.
But the thing is many people have never effectively measured or monitored their work-life balance.
– How can you change something you don’t measure?
– What’s the difference with quantity and quality of time away from work?
– How can I effectively measure what areas of my life are “out of balance”?
Let me answer all this and more in the video below…
4 Questions To Overcome The Limiting Beliefs, “Stories” & Lies You’ve Been Telling Yourself
What if the “stories” you’ve been telling yourself were a big, fat LIE..
– I’m not attractive/confident/lucky/healthy/successful
– [insert nemesis name] is such a #@$%, I hate them!
– [insert name] makes me so angry/annoyed/frustrated, they are rude/ignorant/selfish/mean
They say perception is reality…
so if you could change your perception – you could therefore change your reality!
Let me share with you 4 questions that can do just that.
Dissolve and crumble the negative stories you’ve been telling yourself and empower youself to embrace a positive new reality.