TOP TIPS

Working From Home Got You Stressed?

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Well folks, we are approaching the 1 year “corona-versary” and for many of you that means you’ve been working from home and really starting to feel the effects of it. Stress, anxiety, and overall tension has skyrocketed, overwhelm is setting in, and you’re ready to get back to some normalcy (we feel ya). Until then, we’ve laid out some tips & tricks to help get you through those long WFH days and feeling more like yourself again.

Separate Your Space

work from home stress tips

Our environment greatly influences our state of mind. With that being said, it might be difficult to get into a productive groove with 90 Day Fiancé blaring in the background. That’s why setting up a separate space in your home for you to get your work done is so important. If you don’t have a separate office space to do this, no worries! There are many options that can help you work efficiently from your home.

One strategy is to create an area in a room that’s separated from everything else. You can do this by facing your desk towards the wall, moving around furniture to section it off, or even changing around décor. However it might look, the goal is to create a separate and distinct space so when you enter it you can switch into a productivity mindset. Another important tip is to create rules to prevent any distractions and disturbances while working in your home office. You can do this by communicating with your household and letting them know what hours of the day you can’t be disturbed. Or you can create a system that lets everyone know you’re “unavailable”. I.e. hanging something on the door, creating a ‘Do Not Disturb’ sign, or simply shutting the door. Using noise cancelling headphones is another simple option.

Design the Ideal Setup

work from home setup

This goes hand in hand with Tip #1; the aesthetic of your space can greatly affect your attitude and mindset. This doesn’t mean you have to go all ‘Extreme Home Makeover’ and completely revamp everything. This could simply look like purchasing a new plant for your office, hanging up some inspiring quotes and photos, or adding a new light to the room. Whatever you choose to add it should help put you into a productive headspace and be a source of focus and inspiration.

Proper Ergonomics

standing desk for posture

As people continue to work from home, our society has become more and more sedentary. Currently what that means for the majority of the population is sitting 5 days a week for 40 hours as demanded by their jobs. If you haven’t heard yet, sitting is the new smoking. Sitting for long periods of time is actually detrimental to your health due to lack of movement, decreased circulation, and improper biomechanics. All of this leaves you more susceptible to injuries and degeneration, especially in your spine.

So, the way your workstation is setup matters greatly and can be the difference between promoting better health or accelerating degeneration. When setting up your computer you want to make sure the screen is at eye level to prevent forward flexion of your neck. You can do this by purchasing a standing desk, monitor stand, or simply stacking books underneath to raise it up. You’ll want to sit so your elbows and knees are at 90 degrees, and your feet are flat on the floor. Your back should be straight with shoulders back and down.  Using a fully adjustable chair will help to accommodate this position; if needed you can place a platform (boxes, books, etc.) underneath your feet to help. If your current chair is uncomfortable, try using a wobble cushion or a lumbar support to help with your posture.

Take Frequent Breaks

taking breaks to beat work from home stress

Even though you’re technically “at work”, it’s okay to let yourself have some downtime and take a break once in a while. Research shows that small frequent breaks actually boost productivity and mood throughout the day. So basically working less means getting more done?? We’re here for it! Try to take a 5-10 minute break every hour to move your body and clear your mind. Go for a stroll down the block, play with your dog, or do a quick yoga flow to get things stretched and moving again. It doesn’t matter what you do, just get up and move! Your body will thank you.

Create a Routine

routines to beat work from home stress

The days seem long but the weeks are short. Working from home can create a type of vortex where all of a sudden it’s Thursday but you swear the week just started. With mental health issues on the rise, creating a self-care routine during this time is more important than ever. Here are some simple things to implement into your day-to-day to help establish structure in your WFH routine. 

  • Get ready for the day, even if it’s just to go out to your living room. Going through the process of getting ready will help set the tone for the rest of your day. 
  • Go to bed at the same time and wake up at the same time. This helps set your circadian rhythm and biological clock.
  • Eat meals at regular times.
  • Start and end your workday at the same time. When working from home, the lines can easily blur between work and home life. If you normally end work at 5pm, the same should go when you’re working from home. This allows you to be fully present so you can enjoy your life outside of work. 
  • Keep up a daily exercise schedule — have grace with yourself, this doesn’t mean you have to run a 5K every day. Aim for intentional movement, even if it means a quick 10 minute stretch sesh, just get up and move!

See a Chiropractor

fort collins chiropractic adjustment

Regularly seeing a chiropractor is one of the best things you can do to combat the stressors in your life. Chiropractors work with the spine and nervous system, which is where a majority of stress is stored. Regular adjustments help your body adapt to the physical, chemical, and emotional stress in your life.

Because adjustments affect the nervous system, AKA the master control system of your body, this helps keep everything feeling and functioning as good as possible. Chiropractic also helps your body recover quicker meaning less aches, pains, and tension throughout the day. So whether it’s physical stress from sitting at your computer all day, or emotional stress from let’s say…working through a pandemic, chiropractic ensures that your brain and body are functioning optimally so you can continue being the WFH boss that you are! Visit your Fort Collins Chiropractor to learn how you can benefit from chiropractic care.

Tips to Love Yourself

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Gratitude Journal to Self Love

tips for self love

Gratitude can be the most powerful mental force we have by helping to improve overall wellbeing and self love. When you have a positive outlook on life it creates more positivity in all aspects. One of the hardest things to be grateful for is… your body. However, we forget all that our body has done for us. From staying up late hours to complete little work tasks, hiking 14ers and birthing babies. Our bodies have been there for us in the thick of it all and they are still going strong. Being able to show gratitude toward your body is a great step in truly accepting yourself.

Impacts favorite way to start journaling is to associate it with a task that you already do on a daily basis this allows you to pick up your new habit faster. The mornings are a great time to set intentions for the day in a positive state. When doing journaling at night you can reflect on all the good that has come about. Find a time that speaks to you. Write down the top 5 things you are grateful for that day and why. Write down the thing you are most proud of yourself from that day. Make sure to include lots of loving words about your body!!

Surround Yourself with Supporters

Having a tribe can be the key you need to gain the confidence to own yourself. It’s best to have individuals that are ready to hype up your new outfit before going on your date, that will stomp on all the naysayers and will be there for you no matter what. Having a group that can support you is so important but also seeing others own their bodies, lives and quirks can give you the confidence you need. 

Affirmations for Self Love

Affirmations are one of the best ways to start off your mornings to get into the right mindset. Did you know that as an Impact team we start every shift with affirmations? So many benefits have been noted from being able to help keep you motivated and on top of goals to keeping your self confidence and self positivity up. From affirmations specific for new mamas, for goal setting badass’s or even body positivity there are so many.

Follow Influencers with your Body Type

It is so important for women to actually see other women with similar builds, body types and personalities. Many of the mainstream media showcase unrealistic figures and ideals in women that only 1 percent of the population can obtain. Leading to many of us struggling to figure out why we are so different. Rather than accepting who we are and rocking the body and the mind we were given. When on social media and getting to see other individuals of similar stature rocking it can help us with the confidence we need to succeed. 

Rock it and own it

In today’s world we are in open season for everyone’s rude comments and opinions. Despite what feedback you get which is mostly awesome and may have some not so awesome content mixed in. It’s about you, not about them. It’s about embracing yourself and showing all those individuals what you’re made of. Your biggest supporter has to be you. You have to love yourself, your body and your mind. No one else can fulfill that need for you.

Flu Season Debunked: Staying Healthy Over the Holidays

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chiropractic flu remedies and flu prevention

With “flu season” approaching, we wanted to take some time and debunk some of the myths about flu season. Yes, the seasons are changing, and yes it gets colder outside, but many other things are changing rapidly during these times as well. 

 

As soon as October hits, our mind starts getting into holiday mode. What are we going to get for gifts for everyone this year? Who will be hosting? What are we cooking? In-laws coming to stay at your house? Kids parties every day at school, where you are supposed to make a treat? Its craziness!!

 

We stress ourselves out as soon as the holidays start approaching, and this is what can lead to decreased immunity and getting sick. Top it all off with the Halloween candy, and multiple thanksgiving meals, and ALL the christmas cookies, and you have yourself a one way ticket down to fever town. When our bodies are stressed, it is important to take care of it through mindful minutes, chiropractic adjustments, self care, and proper fuel and nutrition. We talk a lot about stress in our office, because stress is the inability to adapt. Adaptability comes from having a strong and well functioning nervous system, and it is our specialty to take care of your nervous system and make sure that it is in the best state of adaptability for you to handle any type of stressors that come your way.

 

If you do feel something coming on, some of our favorite immune boosting tips are:

  1. Get adjusted!
  2. Elderberry shots every morning
  3. Vitamin D3
  4. Vitamin C
  5. REST
  6. Stay hydrated! We need at least half your body weight in ounces of water per day, and even more when our immune system is fighting extra hard.

 

You can see how with all of this additional stress not only to our minds, but our bodies throughout the holidays that we can feel a crash or that our immune system is weaker. We know that we can’t always change the external stressors in our lives, but we are able to do as much as we can to make sure our bodies are responding in the best way possible to fight off any illness that may come its way.

Workspace Ergonomics

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Sit at a desk all day long?  Have shoulder and neck pain?  These two questions tend to go hand in hand with each other.  Sitting at a desk can be detrimental to your health in many ways, but the placement of your work materials is important.  Here are a few easy changes that you can make to your desk:

1.  Move your mouse:  When your mouse is not placed properly, you have to strain to reach it. This will cause long-term strain to the muscles of the arm, shoulder, and neck.  By simply placing it closer to you, without having to reach for it, your muscles will become more relaxed. If you are at your computer all day, consider purchasing a ball mouse, these are ideal for optimal hand positioning.

2.  Adjust your armrests:  If your chair has armrests, make sure they are parallel to the floor.  Adjust them so that they keep your arms at a natural 90-degree angle.

3.  Prop up your computer screen:  Many times desk jobs include long, tedious hours staring at a computer screen.  If this is you, check out to see the position of your monitor.  The top of the screen should be roughly 2 inches above your eye level.  Anything lower will cause you to have a strain on your neck muscles.

4. Feet flat on the floor: As tempting as it is to cross your legs try to avoid this at all costs. Crossing your legs causes an imbalance in your pelvis and hips.  Which can, in turn, cause low back pain and interference to the nerves going to your digestive tract and reproductive organs.

4.  Take breaks:  Nobody should be sitting for hours at a time without getting up.  Every ten to twenty minutes, get up and stretch.  Take a short walk around the office.  Anything that gets you up and moving! We love Stand Up! The Work Break Timer app, that allows you to set reminders throughout the day to remind you to get up and move around. Here is a list of our favorite desk stretches, make a habitat to start integrating these into your routine breaks.

5.  See your chiropractor:  When you sit for the majority of your day, your body tends to be misaligned.  You start to develop improper motion, strained muscles and don’t feel your best.  By having a chiropractor remove misalignments to your spine, you will be feeling good and working better than you ever have before!

Our Fort Collins Chiropractors are here to help.  They can also come to your work and check out your ergonomics for you and your entire staff.  Our doctors love to bring new and beneficial information to peoples’ workspaces and offices, bring everyone a free lunch, and spread wellness to the Fort Collins community.  If this sounds like something you would like to do for your office, contact Impact Chiropractic at (970) 223-5501.

WHAT MOMS REALLY WANT (IT WON’T COST YOU MUCH)

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May 14th is a day to celebrate all of the special moms in our lives. Like most other holidays, Mother’s day has turned into another day to spend a fortune buying gifts. What if this Mother’s day, we gave our moms a gift that money can’t buy? This Mother’s Day we challenge you to think outside the box; instead of quickly and conveniently buying your mom a gift the night before or stressing about how much money you have to spend, why not create an experience for your mom? Below we have thought up some creative ways to make your mom feel extra special this mother’s day.

1. Cook her dinner

If you live close to your mom this is a cost effective and special way to show your mom she matters. Cooking a meal not only provides time to catch up, it also creates memories for her to cherish with her kids. She will probably remember cooking for you while you were growing up and feel extra special knowing you would take the time out of your busy schedule to show her she is loved and appreciated.

2. Create a scrapbook or video for your mom with old pictures and home videos

Nothing Is sure to make your mom burst with pride (and probably tears) then to take some time to create a walk down memory lane that she can keep coming back to. A great website to use is https://animoto.com/

3. Make some homemade gifts

Put your talent to good use. Are you a writer? An artist? A singer? A craftsman? Do something special for your mom with that talent that you know she loves to brag about anyways.

4. Try a new activity together

Try a cooking class or a craft together. Is there something your mom is interested in that she would love to try? Schedule a pottery making class or a painting class together. https://www.pinotspalette.com/fortcollins, https://www.fcgov.com/recreation/potterystudio.php

5. Take family Pictures

Do you live far away from your mom and need something that withstands the distance? There is nothing your mom will like more than an updated family picture. Get your siblings (or your kiddos) together and take some nice family pictures to send to your mom for Mother’s Day. One excellent photographer we know in Fort Collins is Jessica with Wild Bliss Photography: https://www.wildblissphotography.com/

 

One last idea: you can always give your mom the gift of health with a chiropractic adjustment – we won’t complain about that!

Top 3 Reasons to Visit Your Chiropractor After an Auto Accident

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We can all agree that motor vehicle accidents (MVA’s) are scary and you are often left with a mile long to-do list to get yourself back on the road soon after an auto accident. We realize that it is important to get yourself back on the road soon after but we also want you to think about how incredibly important it is to pay attention to your own body’s needs following a MVA. According to Yale University, it only takes 8.2 mph to cause lasting damage to your musculoskeletal system following a motor vehicle accident, in everyday terms… a fender bender with little to no damage to your vehicle could cause lasting damage to your body! A chiropractic visit should be at the very top of your to-do list following an MVA for this very reason, more specifically within the first 72 hours following an MVA.

WHAT ARE THE 3 MOST IMPORTANT REASONS TO SEE A CHIROPRACTOR FOLLOWING AN MVA?

1. Whiplash is not always obvious: While broken bones and bruises are easy to spot, whiplash is not always apparent in the immediate aftermath of an accident. If you are involved in an accident, your adrenaline levels will spike, which could disguise symptoms of pain and inflammation until your body calms down. It may take a few days for obvious whiplash symptoms like neck pain/stiffness, headaches, blurred vision, and dizziness to occur. A chiropractor uses techniques such as spinal adjustment and special exercises to control damage, minimize pain, and reduce swelling. By seeing this specialist immediately after an accident, you can avoid weeks of pain and discomfort and start the recovery process right away.

2. Acute Injuries lead to Chronic Injuries if not treated:  Ignoring the pain associated with a car accident could lead to long-term damage. Symptoms of whiplash can continue for years if you do not seek treatment, and this chronic condition can lead to emotional anguish to match the physical pain. Another example is if you suffer a minor injury to a joint or bone, you could cause substantial damage in another accident such as a trip and fall incident because your body is in a weakened state already. This weakened state can also lead to early degeneration, especially in weight-bearing joints such as ankles, knees, hips, and the many joints within the spinal column. Seeking chiropractic treatment immediately after a car accident can boost your chances of a full and speedy recovery.

3. Proof for an insurance claim: Although filing a claim is most likely one of the last things you will be thinking about in the immediate aftermath of a car accident, the reality is you may find yourself making one in the short weeks after. Unfortunately, the longer you wait to receive a diagnosis and treatment for your injuries, the harder it is to prove that the injuries stem from the motor vehicle accident. If you visit a chiropractor for treatment relating to the injuries sustained in your accident, it is easier to link those injuries to the incident in the claim.

fort collins chiropractor

Seeing a chiropractor within 72 hours following a motor vehicle accident is incredibly important for diagnosing and treating possible musculoskeletal injuries such as whiplash. Chiropractors are trained and educated in diagnosing these acute injuries and can offer relief of pain and symptoms in addition to saving their patients lots of pain and discomfort in the future. Chiropractic care is also beneficial for proving injury by diagnosis and treatment early after the car accident occurs which can help with future insurance claims. Remember, just because your car is not seriously damaged does not mean your body is not injured, it only takes 8 mph to cause damage to your body!

If you’ve recently been in a car accident, we encourage you to come by our office to get examined and adjusted if needed by our team of doctors who specialize in MVA recovery – your spine will thank you!