The Surprising Science Behind How Weather Talk Shapes Our Mood and Mindset

I read something the other day that really made me think about the words that I use, particularly about the weather! Obviously, in the UK we love to chat about the weather and there's no surprise when it's so unpredictable and changes all the time but the words we use can have a huge effect on our mood!

Using negative terms like "rubbish", "cr*p", *sh*t* or "gross" to describe the weather not only affects your mood but also has psychological and physiological implications.

Here's the science behind it

Language and Emotions: Language and emotions are intricately connected. When you use negative language to describe the weather, you reinforce a negative emotional response to the situation. Your brain processes language and emotions in the same area, so negative words can trigger stress responses, making you feel worse.

Neuroplasticity and Rewiring: Your brain is highly adaptable and can rewire itself based on your experiences and thoughts. Constantly using negative language can strengthen neural pathways associated with negative emotions, making it easier to default to negative thinking in the future. This can contribute to a pessimistic outlook on various aspects of life, not just the weather.

Psychosomatic Impact: Negative language can lead to psychosomatic effects, where the mind influences the body. Negative descriptions of the weather can amplify feelings of discomfort, even if the actual conditions are not extreme. This can lead to physical sensations of cold, discomfort, or unease, as your brain interprets the situation based on your choice of words.

Cognitive Bias: Your choice of words can contribute to cognitive biases. When you consistently describe the weather negatively, you're more likely to notice and remember negative aspects, overlooking any positive elements. This can create a skewed perception of reality and make you believe that the weather is always bad.

Positive Psychology and Well-being: Positive psychology emphasizes focusing on strengths, positive experiences, and well-being. Using positive language to describe the weather aligns with this approach, promoting a more optimistic and resilient mindset. This can lead to better emotional regulation, improved mental health, and enhanced overall well-being.

Social Interaction and Communication: When you consistently use negative language to describe the weather, it can affect how you communicate with others. Constant complaints about the weather can be draining for those around you, impacting social interactions and relationships.

The Influence of Framing: The way you frame situations can influence your perception of them. By using positive or neutral language, you're framing the weather in a way that focuses on adaptability, potential solutions, and the silver lining. This can lead to a more proactive and solution-oriented approach to dealing with unfavourable weather conditions.

In essence, the science behind avoiding negative language to describe the weather lies in the intricate interplay between language, emotions, cognitive processes, and well-being. By choosing more positive and descriptive terms, you can reshape your mindset, enhance your emotional state, and create a more balanced and enjoyable experience, regardless of the weather.

Optimising Our Body: The Key to Enhanced Well-Being

Optimising Our Body: The Key to Enhanced Well-Being

Introduction:

Our bodies are intricate systems that can function more efficiently when provided with the right nutrients. Nourishing our body with the appropriate elements results in a stronger immune system, faster recovery, and reduced chances of experiencing pain.

The Impact of Nutrition on Inflammation:

Inflammation is a natural response to tissue damage or injury, characterized by redness, swelling, heat, and pain. Adopting a diet rich in anti-inflammatory foods can help combat inflammation and boost antioxidant and polyphenol levels. Here are some key foods to include:

• Fruits & Vegetables: Incorporate kale, spinach, chard, broccoli, garlic, ginger, tomatoes, berries, and apples into your diet.

• Healthy Fats: Avocado, olive oil, and nuts & seeds like walnuts, almonds, and flaxseeds are excellent choices.

• Omega-3 Fatty Acids: Enhance your intake of salmon, tuna, mackerel, sardines, seaweed, algae, flaxseed, chia seeds, and edamame.

Inflammatory Foods to Avoid:

To reduce inflammation, steer clear of the following foods:

• Fried Food: Avoid chips, crisps, and doughnuts.

• Processed Meat: Cut down on cured meat, sausages, bacon, and burgers.

• Refined Carbohydrates: Minimize consumption of white bread, white pasta, white rice, pastries, biscuits, and cakes.

• Sugary Drinks: Limit your intake of sugary beverages.

The Importance of Omega-3 Fatty Acids:

Omega-3 fatty acids, such as alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), play a crucial role in our body's well-being. EPA and DHA produce prostaglandins that help regulate inflammation, making it essential to increase your intake of these EFAs. Omega-3 fatty acids have also been linked to supporting the nervous system, heart health, asthma management, hormonal balance, menstrual pain, and skin health.

Boosting Circulation for Optimal Health:

The circulatory system ensures that all cells and tissues receive oxygen, nutrients, and electrolytes for efficient functioning. Including circulation-boosting foods in your diet can enhance overall health. Consider adding the following to your meals:

• Ginger, dark chocolate (above 70% cocoa), sunflower seeds, pumpkin seeds, garlic, watermelon, apricots, pink grapefruits, berries, and oily fish.

Furthermore, engaging in daily movement, such as gentle heel-toe exercises or going for a walk or jog, can help improve circulation.

Powerful Nutrients for Circulation:

To enhance circulation and overall cardiovascular health, focus on incorporating these nutrients into your diet:

• Vitamin C: Enhances iron absorption, acts as a natural blood thinner, and strengthens capillary walls.

• Flavonoids: Naturally found in plants and fruits, they are well-linked to improving blood circulation.

• Vitamin E: Aids in preventing blood clot formation and supports improved circulation.

• Lycopene: A potent antioxidant found in red-colored foods, linked to better circulation and reduced blood vessel wall damage.

Avoid Excess Sugar:

Reducing refined sugar intake can have numerous benefits for your health. Refined sugar leads to rapid increases in blood sugar levels, causing strain on your adrenals, immune system, and other bodily systems. Here are some tips to reduce and avoid sugar treats:

• Swap sugar with healthier alternatives like honey, maple syrup, or dried fruits.

• Increase serotonin levels through the inclusion of spinach, eggs, oily fish, nuts, and seeds to help curb sweet cravings.

• Create a list of healthy alternatives and keep it in your kitchen for easy reference.

Prioritize Quality Sleep:

Quality sleep is essential for detoxifying and cleansing our body and brain cells. As we age, our production of melatonin, the hormone responsible for sleep-wake cycles, decreases. Ensuring adequate levels of nutrients like 5-HTP may support sleep and serotonin production, which is converted into melatonin for regulating sleep-wake cycles. To improve sleep and well-being:

• Spend time outdoors in natural daylight, which supports serotonin levels and promotes better sleep.

Conclusion:

Taking care of our bodies through a balanced diet and healthy lifestyle choices can significantly impact our overall well-being. By incorporating anti-inflammatory foods, circulation-boosting nutrients, and prioritizing quality sleep, we can optimize our body's functions and lead a healthier, more fulfilling life.

Meet Dr Louie Feng MCHIRO, DC

📣 🎉Louie Feng! 🎉📣

Louie is from Australia and graduated from Macquarie University, Sydney with a Masters of Chiropractic. He has bountiful experience in treating people of all walks of life – especially those sitting at a desk all day and hard labourers.

He has a keen interest in bio-mechanical issues (problems with muscle, joints and nerves) which is not only limited to the spine; but may include headaches, neck pain, arm pain, wrist pain, back pain, foot pain, hip pain and sciatica to name a few.

When dealing with acute or chronic injuries, he goes beyond providing symptomatic relief by addressing the underlying cause. In his experience, chronic pain patients can develop a dependency to drugs or seek out invasive approaches such as injections or surgery before trialling Chiropractic care. His conservative approach can assist you in minimising dependence and maximising control of your own health.

He’s an avid sportsman and maintains an active lifestyle involving many sports. His favourites include snowboarding, rugby and racquet sports. His love for sports and physical activity has led to his desire to upkeep a positive and fit lifestyle.

When treating, Louie takes the utmost care in providing you the best possible options in order to help reach your goals. In his experience, his greatest joy is experiencing the success of others.

He has also travelled to different places around the world to provide services to the underprivileged lacking medical care such as India. He is constantly learning and improving himself in both skills and staying up to date with education to directly improves his level of care for you. His proficiency in adjusting, skills and knowledge will be sure to help you on your road to recovery.

Book in to see Louie today 🫶

Meet Dr Jacks Jacob MCHIRO, DC

Hey there, it's Jacqueline, but you can call me Jacks!

I'm beyond excited to be your go-to chiropractor in the vibrant city of London. With a first-class honors degree from the prestigious Anglo European College of Chiropractic, I bring a wealth of knowledge and expertise to the table.

No matter who you are or what you're dealing with, I'm here to help. From sports injuries to the beautiful journey of pregnancy, and even those bothersome everyday aches and pains, I've got your back (literally!). But here's the exciting part—I go beyond adjustments. I believe in the power of functional medicine and nutrition, understanding how what you put into your body affects your hormones, mental well-being, and even pain perception. Expect me to blend adjustments with personalised diet and exercise tips to bring out your superhero potential!

But let's get personal! I'm a social butterfly who loves meeting new people and connecting with the community. When I'm not busy keeping spines aligned, you can find me exploring the local food scene (I'm a total foodie!) or challenging myself at a climbing gym. And yes, puppy yoga is my guilty pleasure—I can't resist those adorable furry babies.

If you're in need of some tender loving care, looking for posture improvement, or seeking ergonomic advice, don't hesitate to book an appointment with me. Together, we'll embark on a wellness journey that will leave you feeling fantastic.

Trust me, your body will thank you!

Open Plan

The Upgrade 🫶 

You’ll definitely notice in our new space that there’s alot more room and more beds! We've gone from two closed Chiropractic rooms to a big open plan space.

More fun and interaction happens in an open plan space and we find that people heal better, have really good conversations, plus the energy is much better!

Read more here about the benefits for you guys of us going open plan...

1. Take a Breather: 

You will have more time on the bed for you before and after your adjustment. When you come in you'll be able to lay down on one of the free beds, chill out and take a load off. The Chiropractors will then check and adjust your spine just like before, but after your adjustment, you can lie on the bench to process. We’ve had it from time to time when that adjustment just feels like a lot and we just want to have a moment to ourselves to decompress. The layout of the new space will give you that time!! You can of course jump on up and go ahead with your day but if you want some time to process and stretch out after then you can! The adjustment have a huge impact on the way the brain processes information so if you’re really feeling it, take your time! 

2. Flow State: 

The Chiropractors can move between you lovely lot, allowing them to stay in the zone and in a flow state - Pure effortless focus. In this state, our Chiropractors can deliver the most powerful and intuitively lead assessments and adjustments. In a world full of distractions, notifications, emails, slacks and social media we feel that now more than ever it’s our duty to focus on you and only you when you’re in our care. 

3. Community:

We’re all by nature social creatures and being part of a community is a basic human need. A huge part of people feeling lonely nowadays is obvs down to modern society… we don’t have community spaces like we used to, people don’t go to church, we don’t really speak to our neighbours and lots of people in London rent so we don’t stay in the same place long enough, people are working really long hours and often are working from home as well… Our new space is going to create a community where we encourage you to do just that - meet and socialize with like-minded people who are all here for the same thing: Reclaiming their health. And who knows? You may even bump into an old mate, or neighbour, meet your next dog walker, or business partner, or perhaps even make eye contact across the room and boom! Who knows what the future will bring! For all you introverts, don’t panic! If your social battery is a little drained, you’ll generally be able to go straight on through and take a lay down!

4. Healing Space: 

This is a space for healing, minimising stress, making you happy, bringing people together and improving health and well-being. The other people in the room are creating a powerful healing energy. When people heal together, a force is created. This concept is called “entrainment.” https://uplift.love/the-healing-power-of-entrainment/

5. Zen:

It is a place to decompress and get away from the external demands of life - Our space is designed to be a phone-free area. Somewhere to disconnect briefly from the chaotic world around us. Often we carry the stress in our daily life in the neck and shoulders so we want to give you somewhere to lay down and take the weight off your shoulders. So relax, reconnect with yourself, soak up all the natural light in there, maybe have a chat with the person next to you, do a little meditation, grab the massage gun and work on some of those tight muscles, have a little stretch, chill with a cuppa - you do you!! 

Mi Casa es Su Casa.

6. Education:

Here at Haptic, we believe that every day is a school day. We’re constantly sharing bit of health advice, habits, exercises and stretches and telling people what we have learnt from our own life experiences. It might be about sleeping position, a new stretch, and supplement, something to avoid, a restaurant to try, a new gym class, a place to travel! 

7. Stretches and exercise space:

The open plan space will help us better show you how to perform your stretches and exercises. It will be designed with mats and weights to help you practise through the movement with us and gives you the opportunity to perform them under our supervision after treatments. This helps us better integrate your first and second phases of care together. 

8. Shoes off get in the zone:

In our new space we want you to feel like you're at home! We’re going to make our adjusting space a shoe-free zone. Partly because it’s way more hygienic not bringing in that London grime, but we also feel like it’s a nice way to take a load off, connect your feet to the floor properly and let them have a little stretch out! You might have noticed Dr Lil is always adjusts with no shoes on, and we always ask you to remove shoes before you get adjusted - so it won't feel too different to now! 

9. Choice of Privacy:

For those concerned about the need to share private information or prefer to be adjusted privately (for example for religious reasons), please know that this is important to us and that we have the time and space for you to do this and will do our utmost to accommodate. Please let us know in advance (we may need to move your appointment time). 

Upate From Lil - Sept 2022

Hellloooo you lovely lot, we’ll it’s been well over a year since we last sent a little update/newsletter email. My New Year goal was to send one a month but alas it’s now September and it’s taken me me being off from work a little under the weather to finally get around to it!

So here goes!

So we’ve celebrated a whole year of both Louie and Lucy being with us, it honestly feels like they’ve been with us forever! Lucy graduated her second year of Chiro college and starts year 3 next month. Louie has grown into just a FANTASTIC chiropractor and he got engaged in the last year too!

Lovely Dita has moved onto her dream job working in Nutrition, and she’s moving to Rome later this year! We’re really proud of her!

Lots of you will now have met Juliana! Juliana was and still is one of my patients, after suffering with migraines for most of her life she felt the benefits of Chiropractic and when we had a position opened up in the front of house team she was super keen to join us! She’s been full of ideas for our social media and running competitions so keep an eye out on there!

Amelia as always has been running the show, keeping us all in line, acting like our mother and keeping the spirit of what Haptic is strong as ever! This place honestly would be nothing without her.

And then there’s me! The last year has been a pretty full on one! I sold my narrow boat, moved house 5 times, eventually bought a flat (we somehow exchanged and completed whilst I was on holiday in Costa Rica - it was chaos and something I wouldn’t recommend!) so I now live just down from Broadway Market which means I’m super lucky to be able to walk to work. It feels so special to be part of community/village and there’s almost not a day that goes by that I don’t bump into one of you lot at the market, in London Fields, at the Lido or at Pilates! After 4 years of continuously moving it feels very nice to be settled!!

Settled in a building site I should add, we waited about a week before we started tearing the place apart and started what’s going to be about a years worth of renovations! It’s fair to see my fiancé and I LOVE a project! Oh yea, I also got engaged!!!

Amelia and I will be off to celebrate our big brothers wedding next weekend with whole family. Our Dad is doing incredibly well at the moment. His 4 latest brain scans have come back stable with no changes, so it’s no more chemo or radiation or any of that nasty stuff for the time being. We’re all just crazy over the moon, And we’ll be celebrating his 70th with a big knees up back home in a few weeks!

I’ve been hearing from a lottttt of you during the last few weeks that you’re feeling a little burnt out, my self included. this summer has been a lot - one we’ll never forget!! A summer of freedom, endless sunshine, weddings, holidays, festivals, love and frivolity!!

But my god am I excited for a quieter social calendar, long walks in Londons autumn leafy parks, Sunday roasts, a glass of red, the cinema and hot yoga - not in that order!

We as a business have some really exciting things coming - a new team member starts next month, you’ll be seeing her gorgeous face around the office in the next few weeks as she learns the ropes! We are stillll on the never ending search for our own premises. We’ve been looking for a long time but we want this next move to be a real home, a place everyone can feel welcome, filled with lots of natural light, plants, good tunes, laughter, coffee and of course the dogs!

Anywho I think that’s enough whittling on from me!

Sending you guys as always lots of love, positivity, and light.

Innate Intelligence

No single doctor (MD, Chiropractic or other) can cure anything.

It is always the body that does the healing.

Our bodies have an inborn intelligence that is continuously working to keep us healthy in our internal and external environment.

“This inborn intelligence is called innate intelligence and it is something we all have within us, from the moment of our creation until we die. Innate intelligence is always working; not only to keep us alive but to also keep us healthy. Innate intelligence is always striving for a state of stability, to compensate for both internal and external changes”.

Here are some examples…

1. If it were a hot, sunny day (external environment), because of the heat, your body temperature would begin to rise in response (internal environment). In order to adapt to the changes and lower your body temperature back to normal, you would begin to sweat to cool your body. It would be the same if it was 10 degrees outside (external environment) and your body temperature started to fall (internal environment). You would start to shiver in an attempt to raise your body’s temperature.

2. What if you had a broken bone? Once the doctor has set the bone and put a cast on it, is it healed? Of course not; your body needs time to lay down new bone until it is completely healed. The same thing happens when you have a cut that needs stitches. Once the doctor has finished stitching the cut, the body still needs time to repair the tissue. If you were not able to get stitches would the cut still heal? Sure it would, but it would take longer and the scar would be much more noticeable.

3. How about when you get a virus; how does your body destroy it? Most viruses can only live in a very specific temperature range and your body’s innate intelligence knows this. In order to kill the virus, your body raises the core temperature (this is a fever) and the virus dies. Of course, there are many more parts of the immune system involved in fighting a virus. But once it is removed, your temperature then returns to normal.

In these examples, there had to be some pathway for the different parts of the body to communicate with the brain about what was happening in its environment. That pathway is the nerves. In order for your innate intelligence to keep you healthy, the nerves must be free from interference to help allow communication between the brain and body.

Researchers have found that it only takes 5.5 grams of pressure (about the weight of a 20 pence coin)to reduce your nerves function up to 60%! Try placing a quarter on your forearm and feel its weight. That’s hardly any pressure at all!

Practically every nerve from your body goes to the spinal cord and passes up through the spinal column to the brain and then goes back down the spinal cord through the spinal column out to your body.

The spinal column is made up of 24 moveable vertebrae. If these vertebrae are in the correct position and are moving as they should, they protect the delicate nerves that pass through without any interference. But if the joints between the vertebrae are not moving completely or if they’re out of position, then it causes inflammation in that area. This inflammation places pressure on the nerves. If the pressure is not relieved, the areas of the body that the nerve supplies will suffer because the innate intelligence in the brain cannot use the nerve pathway properly.

So when there is a problem in the environment that is dangerous to the body, innate intelligence is restricted by the pressure on the nerve, communication is hindered and healing can’t happen as well as it should, or even at all.

That’s where chiropractic care comes in!

COVID-19 UPDATE

Haptic Chiropractors

COVID-19 Practice Update

We are open

The Haptic team are here for you; whether you are self-isolating, working from home or back at work we have a number of options available and can help you get out of pain and stay at your best. We hope that you have been able to take advantage of our free online consultations, videos and information to help support your health and manage your conditions.

We have been working hard to get the office ready to re-open; to make sure that the office is safe for both our patients and the team. Our Chiropractors have been staying up to date with the latest research and guidance from Public Health England and the Government to ensure that we have the best procedures in place so that you can continue to receive the vital care that we offer. We have also been seeking advice and continued support from our association - The United Chiropractic Association.

Your safety is our Priority 

We are ensuring that all patients are symptom-free before attending,  screening everyone who comes into the office, increasing our cleaning and infection control procedures, and operation social distancing throughout the reception area and common spaces of the office.

Everyone in our team will be wearing comprehensive PPE (Personal Protective Equipment) including masks, gloves and aprons.

What you need to know 

We are asking all of our patients to confirm that they are symptom-free and have not been in contact with anyone with symptoms before attending the office. We also ask:

• Please wear minimal jewellery on your hands and only come with essential belongings, bags 

• Please watch out for signage and respect the two metres social distancing rules

• Please use the hand gel provided on arrival and departure from the office

• Please wash your hands once you have signed into the office

• Please arrive on time - not too early and not late

• Take advantage of our pre-pay care plans and book your appointments in advance to make your visit as easy and contact-free as possible

Free Online Consultations

We are looking forward to seeing all of our patients in the office soon, but we also want to support the many people who are self-isolating at home. As such we are offering free telephone or video consultations with our Chiropractic team. We can offer you support and guidance to manage your symptoms as well as exercises to help reduce tension, pain and stress.

Click here to book a free online consultation with your chiropractor

Laugh More

Six year olds laugh an average of 300 times a day Adults only laugh 15-100 times a day

They say that laughter is the best medicine and we think that's pretty darn accurate! It brings people together, helps lighten the mood, strengthens your immune system, diminishes pain and protects your from the damages of stress.

Here are 11 reasons to lol more -

1. Laughter decreases stress hormones in the body such as cortisol and adrenaline, thus helping to stave off illness - it does other stuff too

2. Laughter strengthens the immune system - when you laugh, the diaphragm becomes a powerful pump for your lymphatic circulation. This assists the lymphatic vessels in carrying this fluid through your body and helps your lymph nodes to clean and filter this fluid, removing waste products, dead cells, and even unwanted microorganisms.

3. Laughter releases Endorphins - the feel-good hormone.

4. One minute of laughing burns the same number of calories as 6 to 10 minutes on a treadmill.

5. Laughter causes you to take in more oxygen improving your circulation to your tissues and organs

6. Laughing raises your mood; joyfulness through laughter is the fastest way to create a positive state of mind.

7. Laughing is good for the heart and improves blood circulation.

8. Laughter can reduce pain and aid the healing process.

9. Laughter creates and strengthens human connections.

10. Laughter relaxes your whole body - relieving tension and stress leaving your muscles relaxed.

11. It feels good to laugh.

But because we're adults with jobs, responsibilities, bills and meetings it's hard to remember to loosen up and have a giggle.

Here's some tips to loosen up and and have a chuckle more...

1. Love your laugh! "Your laugh is part of your identity and self-esteem, and it's essential to who you are," says Steve Wilson, Ohio-based psychologist. If you're worried that your laugh is too loud, too piggy or cackly, you need to laugh away the worries - haters gona hate. To inhibit or deny laughter can jeopardise your health and happiness.

2. Don't worry about being funny - You can still have a sense of humour and a have a laugh. There's no need to practice saying jokes in the mirror or whip out a clown nose. Focus more on enjoying and sharing laughs, rather than creating them. Relax, smile and just be you.

3. Hangout with people who have a sense of humour - Take note of who makes you laugh and smile, and spend time with them. Go out for lunch with your colleague who cracks you up. Face-time your goofy mates. Social bonds and the benefits of laughter are well worth the effort.

4. Know your sense of humour - Everyones sense of humour is different. You may find the same things funny as your mates but you're not going to laugh at all the same things. Figure out what kind of humour does make you howl and schedule time to enjoy it.

5. Look for lols - Make a conscious effort to seek humour, watch YouTube clips, look at funny memes, watch your favourite TV show. When you're feeling blue you'll know where to go to pick yourself up again.

6. Laugh at yourself - Most of us take ourselves too seriously, which limits our ability to find the humour in difficult situations. It can also make us uptight and overly sensitive to what other people may be thinking of us. Learning to laugh at yourself takes some of the pressure off, and it will allow you to be more authentic and vulnerable (both of which are desirable character traits). Be silly and look at the funny side of things.

7. Take up something new - When you try something new - whether it’s to draw, roller blade or Yoga - our initial attempts will likely be clumsy and even ridiculous. That is, funny, and, since in the point above you learned how to laugh at yourself, taking up something new is very likely to result in lots of laughs.

Be six again

What do I wear to the Chiropractor and other F&Q

For some people visiting a Chiropractor for the first time or seeing a different one is a walk in the park and for others, it's a daunting prospect. I was 14 years old when I first went to see a Chiropractor, and all I wanted to know was: 'is this guy going to see me in my pants!?'

Find the answer to this and many other FAQS below!

How do I get there? 

If you are coming by tube to Old Street Station then take Exit 1 towards City Road (not exit 4 as google maps say!)

As you walk down the road towards City Road take a right in front of the Three Crowns pub (the green metro tiled one). You’ll see a big building in front of you with WeWork written down the side, walk towards that and you’ll see double doors that have ‘do what you love’ written above them - please come on in! (It doesn’t look like a normal Chiropractic office. )

What do I do when I get there? 

As you come into the building you’ll see some security gates and a front desk on the left - You’ll need to sign in to see us on the iPad - To do this - Search for Elizabeth James, the iPad will ask for your name and will take a photo of you - This will then ping us a notification that you’re in the building so we can come and find you when we’re ready (we’ll know who you are as we’ve just been sent the picture of you). Please, please, please go wild and help yourself to teas & coffees from the machine or better yet grab a coffee from our Barista - it’s all free!

Is there bike storage?

Yes, you can lock your bike up directly outside the building, to the left of the entrance OR there is more secure bike storage downstairs in the building, just come into the reception area and ask for a key fob and they’ll explain where to go.

How long before my scheduled visit do I need to arrive? 

Aim to get there at least 5 minutes before your scheduled visit time. We have a complimentary in-house Barista, plus free tea and coffee from the machines so help yourself - come early and unwind! We understand that tubes get delayed and buses can grind to halt but please aim to arrive with plenty of time and let us know via WhatsApp on - 02081 917 987 - if you’re running late. However, if you’re running more than 10 minutes late it might be that we have to reschedule.

Can I bring someone with me?

Absolutely, we love it when our practice members bring significant others, family, friends, colleagues, babies, kids or dogs with them – in fact, we encourage it!

What do I need to wear to the Chiropractor? 

Whatever you like! We’re not the judgemental type! We don’t need you to take any clothes off and don’t worry there are no dodgy hospital gowns involved. We simply ask you to take your shoes, belts, jewellery, and any heavy coats or jumpers off. Loose-fitting clothes are easier to work around, but not essential. We also have blankets in our offices, in case you’re in a short skirt and would like it to feel a little more comfortable.

What if Chiropractic isn’t for me? 

If we don’t feel that you need to see a Chiropractor and that you you’d be better suited to a different method of care or practitioner, we will refer you to the appropriate person. We have worked really hard to create fantastic referral schemes with local physiotherapists, x-ray & MRI facilities.

What will happen during my Chiropractor visit?

During your first visit we’ll have a chat to find out what has brought you to see us – are you wanting to work on your overall health and vitality? Are you in pain? Are you training for a marathon? Do you want to work on your posture? Do you want to play with your kids without worrying about your low back…? We’ve found over the years that the list of reasons people seek our help is endless!

We’ll then go through your past medical history, find out about your daily routine, any accidents or falls, any medications you might be taking, exercise, diet, sleep – all of this helps us build a picture of your overall health, and will influence your personal care journey with us. Next, we’ll do a physical exam, don’t worry it’s nothing invasive. We look at your posture, carry out orthopaedic and neurological tests, palpate your spine, and we feel and test for tight or weak muscles.

Once we’ve done all of this, we’ll have all the info we need to go away and write up your case and put a plan of action in place.

Will I get adjusted on my first visit?

Not usually. If you are in very acute pain it might be that the Chiropractor is able to give you some relief but it’s preferential to wait until we have written up your case fully, looked over our notes and put a proper plan in place for your care journey with us. We like to start your care as soon as possible, but sometimes that’s not always possible. There might be further tests we might need to do before starting care, for example, blood tests, x-ray or MRI. This will always be discussed with you during your first visit.

Do I need to have x-ray or MRI’s? 

Not necessarily. We don’t have on-site x-ray facilities, but we work closely with a centre in central London who will carry out x-ray or an MRI if needed. If you have a copy of previous x-rays, MRI’s, Chiropractic reports, blood test etc then feel free to bring those with you, or better yet email them ahead of your first visit to -hello@hapticchiropractors.com.

How long does it take? 

We are conscious of your time and how busy London life can be so we aim to keep things concise and focused during your first visit. We try and keep the first visit to half an hour. Occasionally the first visit may take a little longer so allow 45 minutes to be on the safe side!

Why do I need to fill out a form before?

We ask all new practice members to fill out our form before coming to see us. Please do not leave this until the day of your visit. The form should only take between 5 - 10 minutes. Get your self a tea (or a beer!) and spend time giving us as much information as possible. Before we created this form we found that people would often miss out info or forget things when we went through all of these questions face to face. So we’ve spent time creating this form allowing you the headspace to go through things at your own pace. We want to make sure that you get the most out of your visits and by answering these questions beforehand we know what to focus on when you’re with us.

Is there a cancellation fee? 

We’re a pretty understanding bunch and we appreciate that sometimes life gets in the way and plans have to change! (It’s London after all - it’s bound to happen). We do ask that you let us know within 24 hours if you need to cancel or amend your booking. This is so that other people in need get the opportunity to come and see us. If you do not cancel within 24-hours or do not show up then we will charge 50% (50% of this then goes to charity). Our time is very precious, as we’re sure yours is too!

I hope that's answered any questions you might have had, no worries if not please give us a call, WhatsApp or drop us an email and we’ll get back to you as soon as we can.

🧠🦴✨

Coping with S.A.D

Have you been finding yourself reaching for the carbs, feeling tired and having a whole lot of CBA? With the colder seasons upon us, beware of Autumn and Winters lesser known cousin - S.A.D.

S- seasonal

A- affective 

D- disorder

It may be that you suffer from SAD which affects people negatively during the darker Autumn & Winter months. It can sadly impact productivity, mood, and day-to-day lifestyle -  and if it's really severe it can prevent us from going out, seeing mates, and doing the things we'd usually love to do.

But don’t worry! We've written our top tips on how to keep the SAD blues away…

1. Morning Routine Suggestion!

As the clocks change, avoid sleeping in an hour longer than your normal wake-up time. It is more beneficial to take a nap in the afternoon (no longer than 90 minutes). When you wake up in the morning, you warm up. This releases cortisol which increases metabolism, ability to focus, and ability to move, and gives you energy, so keep some warm and snuggly socks by your bedside! Put them on as you wake up to make it easier to get out of bed and you tip-toe across the cold floor! :D The best way to increase cortisol release is to get bright light into your eyes (ideally from sunlight) within the first 30-60 minutes in the morning. If the sun decides to bless our morning, get outside and take advantage of those rays! (without sunglasses) If the goal is to be awake, but sunlight is not an option, you can use artificial light. Lights in the home or on your phone are not bright enough to stimulate awakeness, but you can try waking up with a sunrise alarm clock, or other sunlight stimulation lights. Juliana’s favourite energy & mood booster tip is to play your favourite feel-good songs as you get out of bed to increase your happiness hormone, otherwise known as Serotonin. Have a little dance party as you’re getting ready to tackle the day! You will practically be dancing out the door to work/school/ to run those errands! Another way to really wake up is to increase core body temperature - How to do this? Cold exposure. After waking up, take a 1-3 minute cold shower, cold tub, or ice bath. This sounds perhaps a bit daunting, but it will release adrenaline and epinephrine to get you ready for your day! Give it a go!

2.  Keep a well-balanced diet! 

Think of your body as a finely tuned engine - it needs the right kind of fuel to keep it running as it should. If you use the wrong type of fuel, all the emergency and hazard lights will flash and make you stall. The same happens with your body! So watch out for carb cravings! When you have SAD, you tend to eat more carbs, sweets, and starchy foods, which can affect your energy level and moods. As we're getting less sunlight it's vital to top up on your vitamin D which can help prevent fatigue and manage depression. We recommend eating nutritious foods in general, but to make up for the lack of sunlight, munch on foods high in Vitamin D such as salmon, oily fish, egg yolks, and mushrooms! (psst! Chestnut mushrooms are super high in vitamin D!) - and if you are still searching for more vitamin D boosters, you can take Vitamin D tablets, but make sure you are taking Vitamin K3 as it is the co-enzyme that breaks down vitamin D in the body! If you eat breakfast you will get a rise in core temperature which can also help you increase cortisol and metabolism. But be careful not to eat too big portions! Digesting food uses a lot of energy, particularly if the amount of food to digest is large (and unhealthy!). The energy you would normally use to carry you through your day will divert to digestion, in turn making you sleepy and fatigued. However, if you exercise vigorously before eating in the morning, it will speed up your metabolism.

3. Keeping that high energy 

The majority of your body's serotonin is produced in the gut which can affect your mood and gut. Making sure you replenish your gut microbiome with Kefir yoghurt/drinks is a great and affordable way to boost your energy levels and repair the gut lining. Also skipping out on normal pasta and opting for wholemeal could have a huge impact on your energy levels. Wholemeal pasta, brown rice, quinoa, and brown bread are all slow-releasing carbohydrates so won’t put you in a food coma immediately after or make you feel sluggish. Moreover, try to incorporate chia seeds into your smoothie bowls and breakfast! Chia seeds are regarded as a superfood because of their great ratio of protein, fats, and fibre combined with the fact that they're low-carb. 

4. Stoptober

A glass of wine now and then probably won't hurt much! But consistent alcohol consumption even in the healthiest people can still be an intestinal irritant and suppress the hormones that protect against inflammation. Also when you drink you’re not getting great sleep so maybe having a nice, chill, the booze-free weekend might give you the boost you need.

5. Caffeine

Caffeine, if you can tolerate it, is a great tool to aid wakefulness. But make sure you hold off for the first 90-120 minutes of your day! Avoiding having coffee as the first thing you eat/drink in the morning. Coffee disrupts your gut flora and spikes your blood sugar level! Try opting for a glass of water, and some fruit first then having your coffee. By delaying your caffeine intake you will avoid the afternoon crash. If you drink caffeine in the morning because you work out first thing, fine, but expect a dip in energy in the afternoon. (Psst! If you have slept in or have not had enough sleep, then definitely delay your caffeine intake!) When we are awake something called “adenosine” builds up, and we have built up enough of it, we get tired and sleep. However, a perk of caffeine is that it will help clear out all the leftover adenosine and stops the adenosine receptors. Research shows that if you drink caffeine late in the day, you may still fall asleep, but the quality of sleep will be poor, so limit caffeine intake until the very latest 4 pm (but the latest really should be nearer 2 pm).

6.  Stay active! 

Some of the main symptoms of SAD are fatigue and lethargy. Making an effort to stay active can give you a boost of energy and improve your mood. Low moods may be caused by disruption to the body's circadian rhythm which is regulated by our sleep, eating and activity patterns. But exercise helps increase your core temperature which wakes you up! If the sun peeks out from behind the clouds, try to get your sunlight exposure while getting some exercise, i.e a brisk walk, light jog, or skipping whilst looking towards the sun. The best time to exercise is immediately after waking up, 3 or 11 hours after you wake up. 

7. ️ Don't isolate yourself!

 As it gets colder and darker you may have the temptation to hibernate, but if you want to keep the low moods and lethargy away try and resist the temptation to stay in. Do mood-boosting activities such as long walks, yoga, read that book you have always wanted to read, journal, see your family and friends, go to the cinema or the theatre! Bake some goods and build a puzzle :) Keep your brain and creativity stimulated! Perhaps even take this season to learn a new skill! If you are in the mood to cosy up and stay at home, why not make it a positive space? Turn on your sunlight lamp, listen to your favourite artists and have a dance party, or light some scented candles, invite your mates over and hunker down with a movie fitting for the season (Some of Juliana’s Halloween recommendations include: Hocus Pocus or Corpse Bride - but if you are a horror movie fan like her and enjoy a scare ;) you may enjoy: The Conjuring, The Black Phone, Halloween, The Ring, or the highly underrated in Juliana’s opinion - the Paranormal Activity movies). 

8. Feeling down? Talk to someone <3 

If you find yourself in a mood where you’re feeling down and your thoughts are becoming concerning, of course, make sure to reach out and talk to someone about it! Whether that’s a close friend, a family member, a colleague, or even a professional. Don’t shy away from opening up. It’s okay to not be okay! We are all in this together and everyone needs someone to lean on <3 We are here for you! 

9. Affirmations and weekly goals!

As you look at yourself in the mirror, pay yourself a compliment! Say some affirmations to manifest positive energy for you and your day! Here are some affirmations…

“I don’t chase - I attract. What belongs to me will simply find me.”

“I am worthy of all the abundance, love, and all the experiences I want” 

“I now free myself from destructive fears and doubts”

“I embody the highest version of myself. I do things that feel good for me, I only spend time on things that feel right for me. I am the highest version of myself right now. There are no obstacles I cannot overcome”

Affirmations are proven to fire up your neural pathways and make changes to the areas of the brain that make you positive and happy. Affirmations have also been proven in various studies to increase the amount of exercise people do, decrease health deteriorating stress, achieve more in your respective fields of work/school and goals, improve diet, and improve confidence.

Speaking of goals, at the start of each week try to set yourself some goals - personal goals and professional goals. Make a to-do list for both and tick items off the list as the week progresses to keep yourself accountable. This will increase your productivity, plus, it is always motivating to check items off your to do list! :)

10. Autumn de-cluttering

It’s time to replace the summer clothes and decorations with all your favourite seasonal items, sweaters, boots, jackets, hats and scarves! Dress in a way where you feel confident but comfortable - and warm of course! During this process, take a page out of Marie Kondo’s book and ask yourself - “does this item bring me joy?”. If the answer is no, you’ll know that you are ready to part with said item and give it new life by donating it to someone in need. This will allow you to reorganise and clean your home in a way where you feel a weight lifted off your shoulders, but also make you feel good as you will have contributed to a great cause! No need to hang on to that which no longer serves you x. Out with the old, in with the new!

So take care of yourselves, and stay healthy inside and out as the colder seasons are upon us!

Lils Year in Review

So this weekend I turn 31...yay! It was fair to say I didn't take turning 30 very gracefully...I cried. 

So what's changed in the last year? 

I've spent a fair amount of my own money on coaching over the last couple of years. Not a business coach, but more of a life coach, basically a therapist who gives me shit to do!

One of the tasks we often do is to draw out a pie chart and break it up into the different sections of life. 

The top 8 things that are important to me...in no particular order (it's a pie chart remember!) 

1. Self 

2. Body 

3. Diet

4. Relationshionship

5. Family

6. Friends

7. Business

8. Finances 

I give my self a number out of 10 for each of these sections at that time in place. And what we're aiming for is balance...not perfection!! 

If one of those sections has a lower score I have a think about some actions I can take to boost it up. These don't need to be drastic life-changing choices, just picking some low hanging fruit that gives me some balance again. 

I.e If self is a lowly two - I look at my week and work out how I can grab back even 10 minutes a day to my self. I'll carve it out in my day and treat it like meeting or appointment. For me right now I take a break and leave the building for a walk rain or shine twice a day sometime between 11-12 and 3-4m. 

So my year in review: 

1. Self 

I've spent a lot of time experimenting with my schedule this year to make sure it serves me whilst I allowing time for everything else. I finally feel like we've cracked it! I'm not burnt out at the end of the day and better yet I'm enjoying every day. 

A huge part of this is taking regular breaks during the day and longer breaks throughout the year. In the past when I’ve left it too long without some time off is when I end up having to take a week off due to tonsilitis (which very rarely happens any more!) The body has a beautiful way of showing up for us and telling us when we need to slow down and look after ourselves! Listen to it! Learn from me,  I learnt the hard way - you can't pour from an empty cup. 

This year we've travelled to the south of France, Canada, Sri Lanka, Paris, Lisbon and Cornwall and we still have a trip to Argentina over Christmas to go! 

I read on the bus these days, do Memrise or Duo Lingo instead of scrolling through Insta and if I'm too tired for that I'll listen to a podcast or some tunes. We’ve just started Spanish lessons which is something my 15-year-old self would have laughed at! I freaking hated Spanish at school, never saw the point of it. But here I am, facing a fear of failing and giving it a good shot. 

I also spent 2 months without a phone this year - partly due to me losing it on a hen-do in Lisbon (!) buuuuut I also found it a really interesting and enjoyable experience to not rely on it the whole time. (Thanks to all my pals and fam who didn't cut me off completely during this period...it was a purely selfish experience so thank you!)

2. Body

I seem to be in better shape now than ever. I took nearly a year off from having a gym membership and got more into my running, swimming and climbing! This did, however, mean I completely neglected to do any structured core work or strength training. That plus increasing the number of adjustments I do in a week, and me spending a huge chunk of my summer camping meant I went through a spell of low back pain. Chiropractors get back pain too!? Yea we're human. It meant I had to pull out of a half marathon so the goal for next year is to keep up with my climbing and running but to get at least 1-2 strength sessions in a week. 

I'm 2 months into having a super swanky nice gym membership again and I have to admit, It's sa-weeeet - the post-workout swim and sauna deffo helps! 

3. Diet

I guess the 'being in shape' thing has a lot to do with this. We've switched to a mostly plant-based diet now. We never cook meat and maybe very occasionally have fish at home. This was mostly a health and environmental decision...but also we turn our fridge off during the winter to save on electricity which runs off our solar panels! #boatlife 

I still enjoy the odd non-plant-based meal out if we're out for dinner or at a friends or family's house but these are seeming to be fewer and far between these days. I don't know if I'll ever find a good enough replacement for a pepperoni pizza though! Suggestions welcome...

4. Relationship

I mean I just have to think of Cam and my heart swells. Enough said. 

Date nights, cute texts, tell each other you love them, give 110% and never hold back. 

5. Family 

We've done lots of fun weekends together back home in Bath or down in Kent at my bro's place. 

We're all headed back home this weekend for my birthday to watch the rugby, go surfing @wavebristol and then to have a big b-day bonfire and fireworks - whoop! 

We finally got a family WhatsApp which has been awesome, no idea why we didn't do this before?! 

The inappropriate banter between us all can continue day-to-day and isn't just saved for around the dining table! 

This is one area I want to focus on more next year and to carve out more weekends home, and more fun day trips with all the sibs, boyfs and gfs. 

6. Friends

The last year I've spent loads more time chatting to and hanging out my all my mates from school and reconnected with old school friends I'd lost touch with (mainly thanks to the aforementioned hen-do!)

We've got a little group of other pals that go climbing every week which is fun to do something that feels good for me rather than boozing and socialising! 

I've planned a big bday dinner at one of my favourite restaurants for 20 of my nearest and dearest - which I'm actually looking forward to. I freaking hated my 30th night out, everyone else had fun apparently but I deffo wasn't in a good head space! Did anyone else treat turning 30 like the death sentence I saw it as!? (I might be being slightly dramatic here!) 

7. Business

Well, there's been some massive changes here in the last year. 

Amelia, my best pal and little sister has joined me here and has been responsible for a huge shift in my mindset, happiness, productivity and in us bringing some of my ideas for the vision of the business to life. 

We opened a 2nd office meaning I can adjust people out of two rooms - no one needs to feel rushed or stressed coming in off the tube, and I never feel stressed or rushed if someone running 5 mins late! 

My goals for next year are to go open plan with three beds in one bigger room. Meaning everyone can come in, lay down, breath, relax chill before and after their adjustment. 

Londoners, you all need help on this front - we all gotta slow down and chill the eff out! 

8. Finances

This is something that 2 years ago I would have buried my head, gotten all coy and dismissed. It's been an uphill battle for me getting used to talking about this. 

I was fortunate that an absolute killer accountant booked in to see me and we've since become close pals, emotional support for each other and work together in a business sense. I help him out with his mind and body and he helps me with my mind and finances! 

On a personal front, Cam and I made our last payment on our Narrow Boat this month. We are officially loan, mortgage and rent-free...living in central London! I think most people thought we were crazy people for leaving our flat to move into the boat! It's taken 18 months of dedication, sacrifice, trial and error (we're talking burst water pipes...on a boat!), long weekends of DIY, cold nights and early starts but...we've done it. We've created our dream home on the water and we no longer have any rent or repayments to make. Plus...it was also 18 degrees when we woke up this week when it was 3 degrees outside! Hurrah! 

So there we have it. My year In review. I didn't intend to write this when I sat down and started writing this morning. But I've really enjoyed this process.

I did something similar last year I wrote that this year would be my 'year of fearless goals'. Social media was always one of those things I actively avoided because I didn't want to be judged or contribute to that insta bullshit. 

I've got some mild anxiety about sharing this, but Amelia is on my back and pushing me to do things which make me uncomfortable. So judge away ahah. I can only encourage you to do the same. Write the year in review for yourself. You'll probably realise you've achieved a lot more than you give yourself credit for and hopefully you've found things that have enriched your life and brought your happiness. 

15 Ways to Avoid the Chiropractor This Christmas

But first……

Here are 25 reasons you might need a chiropractor on the lead up to Christmas…

1. Decking the halls!

2. The extreme sport… Christmas shopping!

3. Falling off Santas’ lap!

4. Pulling some dodgy moves at the work Christmas party!

5. Losing it while trying to find the end of the sellotape!

6. Lifting the turkey into the oven!

7. Miscellaneous drunken injuries!

8. Farting... I mean fighting over the last Brussel sprout (…who are we kidding)...!

9. The stress of spending 5 days with your family!

10. Going loco over Brexit chat…!

11. Too excited to sleep!

12. Dodgy neck from all those naps in the arm chair!

13. Dodgy low back from sleeping on the crappy spare bed!

14. Sledging!

*praying for snow

15. Getting stuck up the chimney!

16. A failed pirouette on the ice rink!

17. An unintentional pirouette on the icy pavement!

18. Mistletoe leading onto other things…!

19. Pulling a cracker a little too 'enthusiastically'!

20. Opening presents a little too ‘enthusiastically’!

21. Piling food onto your plate a little to ‘enthusiastically’!

22. All of the sugar!

23. All of the gluten!

24. All of the dairy!

25. Booze, booze, booze

If you're feeling fit and fantastic and just need some extra tips on how to keep that feeling going over the Christmas period...keep reading!

15 things you can do to be happy and healthy over the Christmas period...

1. Take regular breaks if you’re decorating, wrapping presents or cooking

2. If you're finding all the social time a little overwhelming, take yourself off for a little quiet time

3. Listen to your body, if you’re tired- sleep

4. Bend your knees and stick your bum out when lifting heavy stuff

5. Sleep on your side with a pillow between your knees and your pillow tucked in close to your shoulder supporting your whole neck and not just your head

6. Get out for a regular walk

7. Wrap up warm

8. Look after number 1 - (dat’s u)

9. Hydrate hydrate hydrate!! We love Nuun tablets for when you've been hitting the gym or the booze a little too hard and need to rebalance electrolytes!

10. Use a cushion in the small of your back when chilling on the sofa

11. Use a small cushion or rolled-up towel in the small of your back if you're taking a long train, plane or car journey.
    

12. Take it easy on the alcohol and sugar (...at least we tried)
    

13. Spend a little time each day doing some mobility work - cat-cows, laying on your back rolling your knees from side to side, knees to chest, cobra poses etc. etc.

14. Keep an eye out for our posts on Instagram, we'll be sharing some tips and tricks over the holidays: @hapticchiropractors (there’s a link at the bottom of this blog so give us a follow if you haven’t already)

15. Get in to see your Chiropractor before the 18th before she buggers off to Argentina and skips the 25 reason list above, comes back glowing and still the same size after all the red wine, steak...and hiking she'll be indulging in.
    

To book your next adjustment follow this link here - https://www.hapticchiropractors.com/appointment

If we don’t see you before we hope you have a lovely Christmas and we’ll see you next year.

Optimism

I'm not going lie this weather is a load of bull s**t, however, I'm trying to look at the bright side of life... At least the ducks are happy

Turns out there are innumerable benefits of looking on the brighter side of life: ‘Optimists are normally cheerful and happy, and therefore popular; they are resilient in adapting to failures and hardships, their chances of clinical depression are reduced, their immune system is stronger, they take better care of their health, they feel healthier than others and are in fact likely to live longer.’ - Daniel Kahneman - Author of Thinking Fast and Slow.

It's a no brainer that mental health will improve with optimism (pun intended), but it is remarkable that physical health improves as well. It is as if the body is directly rewarding our attempts to be positive by making us feel good.

Of course, being an optimist is easier said than done. So, a great place to start is by practicing gratitude. If you catch yourself in a negative thought pattern, simply bring to mind three things for which you are grateful. Doing this every time a negative thought pops into your head will eventually train your mind to skip right to the positive and you’ll be an optimist in no time. If you keep a diary, noting 3 things you're grateful for is a brilliant way to start the day.

So, consider this a friendly reminder to live life as an optimist… Even if it is only to be more popular.

"Always look on the bright side of life... do-do. do-do, do-do, do-do"

Use Your Phone Less

Just been looking around and seeing alot of people on their phones with posture that gives me the heebiejeebies.

I think we can all agree - most people are pretty attached to their phones. The majority of us leave our phones on the table at dinner , take them to the toilet , and we even spend time talking to mates via WhatsApp and social media when there's literally a physical human being right in front of us to interact with . Not only is it making us less present it's also really bad for our posture.

If you're starting to get sick of how often you check your phone or have even suffered from text neck (yup, it's a thing), then it might be time to consider some simple steps to help you use your phone less, so that you're more present and not in pain.

🃁 Change the colour scheme to black and white - this can reduce the addictiveness of looking at your phone and make it less interesting!

Spend some time turning off notifications for all apps where you don't need them. Leave them on only for apps like Uber, City Mapper or food delivery. Almost every other notification acts like a distraction from what you intended to do on your phone, or from you being present with your work or social commitments.

Use aeroplane mode more often - This will stop the constant buzz and the need for you to pick up and check your notifications.

Delete social media apps from your phone - This will stop you from aimlessly staring and scrolling through social media, a Harvard Study shows that people spend half their time on the phone on social media so even deleting one will reduce the time spent massively.

️Get a watch - don't rely on looking at your phone for the time.

Pick up a hobby - The average human spends between an hour and five hours on their phone each day, you could be perfecting a hobby or picking up a book that you've been meaning to read for ages.

Use apps that help you stop using your phone - The app Moment can help you track how you spend time on your phone, then give you the analyses to help you figure out where you need to make adjustments. If that doesn't work for you, the app Forest is a really cute app: You pick an amount of time you want to stay off your phone, and in that time, you "grow" a digital tree, and if you check your phone earlier than the given time, that tree dies. And who wouldn't want to grow a lush, digital forest? Ehh??!

Leave your phone at home - Just make sure you tell your friends and family first.

Let me know if you have any other useful tips

If you're experiencing pain or worried about your turkey neck posture then book in a visit with us...

Affirmations

Here's something new that you can try out this week...

An affirmation is a short, powerful and positive statement of intent which you repeat regularly.

By doing affirmations regularly they're proven to actually change your thoughts - when you repeat them and say them often it leaves a possible blueprint in your mind

You need to talk to your subconscious mind, programming in what you want out of your life.

Affirmations can be broad - 'I am kind, I am loved, I am happy'.

Or more specific - ' I help my practice members live a happier and healthy life'.

Affirmations are a way of directly feeding our brain positive information, which programs it for success.

Here are seven tips to making effective affirmations -

1. Write down your affirmation. It should be short, as you will be repeating it over and over again, and it should be in the present tense.

2. Think about what you may consider to be your negative qualities, e.g. 'I am shy', an affirmation is a powerful way to flip this on its head. For example, it could be 'I am confident'.

3. Experiment with different affirmations and see how they make you feel.

4. As you are saying the affirmation out loud, really imagine yourself as that person. If your affirmation is 'I am full of energy' - imagine yourself as a person who is full of vitality.

5. Say the affirmations every morning even if you don't feel like it. Try and repeat the phrase continuously for about one minute.

6. Repeat throughout the day.

7. Change you affirmation if needed depending on the message you are trying to imprint on your brain.

how to say... no

In a world where we are all struggling to find time for ourselves, saying no to the things you don’t want to do means that you are freeing up time for the things you do want to do, and saying yes to your amazing self 🥰. Saying no is a kindness to yourself that filters out to other people. When you are true to your own desires, you have the capacity to give from a place of love, not resentment or fear.

1. You will be authentic - Being honest about what you want to do will allow you to be true to yourself, and others will see you as genuine and authentic.

2. Become more productive - Making decisions based on what is important to you will enable you to work within your priorities rather than someone else's. You are responsible for your own time!

3. Maintain good boundaries - Being self-disciplined about saying no takes away the stress of taking on something you will later regret. Avoid becoming overwhelmed and burnt out by taking on too much.

4. Become more confident - By not worrying about what others may think of you, and letting go of the need to please, you will develop confidence. Most people respect someone being honest and won't see this as a bad thing.

5. Frees you up to say yes! - Being in control of your own time frees you up to do the important stuff, and confidently make decisions based on your own priorities. This is empowering and will allow you to say yes to new possibilities.

You are in charge

You are in charge of your life, you can handle whatever this week throws at you, fight for your goals and dreams, let nothing stand in your way, kick ass and remember that YOU are amazing, strong, brave and beautiful.

"People who are crazy enough to think that they can change the world, are the ones that do!" - Steve Jobs

20 Ways To Make Yourself a Priority

It's so simple to forget about your own needs in the craziness of every day life. When you stop prioritising number one (that's your lovely self) not only do you suffer but you're also not functioning at your best and you may start to loose sense of who you are.

Here's 20 ways to make yourself your number one priority...

1. Make time for your head - Start setting aside time each day for your mental health, time time to reflect on your day and what's going on around you. Meditate, write a journal or go for a walk.

2. Listen to your body - Are you feeling run down? Are you having cravings? Are you aching? Only by tuning in to how you feel moment-to-moment can you truly take care of yourself.

3. Don't do anything that you don't want to do - Once you grant yourself the permission to refuse to do those things that don’t feel right to you, you also learn the difference between something that is merely inconvenient and something that is not true to who you are.

4. Stop saying "yes" and start saying "no" - It’ll change your life. When you take control of your decisions instead of letting others navigate your way for you, you take back your power and become happier.

5. Breathe - Just breathe. When you feel stressed or overwhelmed or scared, stop and mindfully slow your breath. It’ll slow your heart rate and calm your brain, and it literally only takes a couple of minutes.

6. Nourish your body - Most of us are not nearly mindful enough about what we are putting into our bodies, whether that be food, water, beverages, drugs and alcohol. There is a direct connection between the way you feel and what you are taking in. Pay attention to it and be good to yourself.

7. Nourish your mind - Give yourself affirmations daily and ditch the negative thoughts about yourself. Your self-talk is incredibly important. You can indeed change the patterns and make them positive instead of negative. It just takes some time and effort. You can’t help yourself if you’re speaking cruelly to yourself.

8. Sleep - Your body needs at least 8 hours of sleep every night in order to function and heal it's self properly.

9. Schedule in exercise - Don't make excuses. This is so important if you want to feel good.

10. Your needs should come before others - Being selfish isn't a bad thing. Own your needs and try and make sure they are met. That’s the only way you can truly prioritise your happiness.

11. You. Are. Enough - You're enough exactly as your are. Stop trying to be more. Appreciate your individuality. Celebrate it.

12. Induuuulge - What ever that means to you. Take time to do what you need to do to feel good.

13. Ask for help - There is no shame in needing the assistance of others once in a while – and you’ll be surprised how ready people are to give it. There is joy in helping others and there can be joy in receiving that help as well.

14. Don't let other peoples reaction get to you - One of the greatest gifts you can give yourself is the realisation that you cannot control how others react to you. When you let go of this responsibility, it allows you to truly be who you are without fear or anxiety.

15. Believe in yourself - Yes, easier said than done. You can start by making it a priority to work on getting to a place where you truly do believe in yourself. Every little step in the right direction helps.

16. Be yourself - Give yourself the permission to be exactly who you are all the time and stop caring what other people think of you. Be free and open and alive! This makes you the priority instead of their opinions.

17. Try things that you want to - Instead of telling yourself you can’t do something – or listening to those who whisper doubt into your ear – just go on and try it. Don’t even think about it – just do it. You are capable of far more than you could ever know. Get out of your comfort zone.

18. Spread love - Random acts of kindness brings you and others around you happiness. Happiness begets happiness. Smile.

19.Trust your instincts - They’re there for a reason. If your gut tells you that something isn’t right for you, then take a step back and listen.

20. Chiropractic care - Make sure your nervous system is working correctly and that your brain and body can communicate properly.

Let me know if you have any other useful tips