03/03/2025
Today, life hit hard and the office is closed for a mental health day. How are you all doing 👀
I’m extremely lucky to have the ‘Jenns’ to take care of me & all of you so well. We should resume normal hours tomorrow.
As some of you know, I’ve had a life long battle with anxiety/depression. I am definitely not immune to all the same struggles you bring to me everyday - family, genetics, stress, trauma, pain, aging, money, work, uncertainty, politics etc. Like most of you I wonder ‘when does it get easy’? It can seem like a black hole of sorts where your only options are ignore it or drug it away. If society has taught us anything over the last few years is that extremes are never a good thing. Care is the answer. Since I’m not a licensed therapist, I won’t comment on specific conventional treatments other than saying they definitely have their place. Drugs aren’t bad, just over utilized (meaning often as the answer instead of a stepping stone). However, if your mental health is affecting you to the point of thinking you might need them, you should seek help in those arenas.
Now, I’ve heard taking ACTION dissolves FEAR. What can you do to CARE for yourSelf? Keep in mind many of these may help with anxiety just as much as back pain 😊.  However, before you begin any 1 of these, I think you best find your ‘WHY’ first. At the end of the day, if we want less pain or anxiety that should be the beginning not the end goal. Take some time to figure out why you want what you’re striving for WHEN that becomes a reality. What would or could your life be like?
1. Chiropractic Care
• Spinal adjustments can reduce physical tension, improve nervous system function, and support better brain-body communication.
• Patients often report reduced stress, better sleep, and improved mood after adjustments.
• Postural corrections and nervous system balance (especially vagus nerve function) can play a role in reducing anxiety and enhancing emotional regulation. Use the posture app!!!
2. Gut Health & Nutrition
• The gut-brain connection is huge—poor gut health can contribute to anxiety and depression.
• Prioritizing probiotics (like kefir, fermented vegetables & ProSymbiotic) and prebiotic-rich foods supports a healthy microbiome.
• Avoiding inflammatory foods (processed sugars, vegetable oils, artificial additives) reduces brain fog and mood swings.
• Nutrient-dense foods high in omega-3s, B vitamins, and magnesium support brain function and relaxation.
3. Gratitude & Mindset Practices
• Daily gratitude rewires the brain to focus on positives rather than stressors.
• Keeping a gratitude journal or writing down three things you’re grateful for each day is a simple but powerful practice.
• Affirmations and visualization help shift focus from fear to possibilities.
4. Connection with Friends & Family
• Regular, meaningful social interaction reduces loneliness and supports emotional health.
• Making time for face-to-face conversations (not just texts or social media) is crucial.
• Supporting others and being supported in return builds resilience.
5. Exercise & Movement
• Regular movement—whether lifting weights, walking, yoga, or stretching—reduces stress hormones and boosts endorphins.
• Outdoors exposure (sunlight, fresh air) further enhances mood and mental clarity.
6. Consistent Mental Exercises
• Meditation (even 5-10 minutes a day) improves emotional regulation.
• Breathwork (box breathing, alternate nostril breathing, diaphragmatic breathing) calms the nervous system and reduces anxiety.
7. Proper Sleep & Recovery
• Poor sleep fuels anxiety and depression.
• A consistent sleep routine, no screens before bed, and min-tran from standard process or herbal teas can improve sleep quality.
8. Purpose & Spiritual Health
• Having a sense of purpose—whether through work, faith, or community service—helps create meaning and resilience.
• Practices like prayer, mindfulness, or journaling can provide grounding.
Welp, if you stuck with me this far, thank you! Don’t overwhelm yourself! Maybe try 1 or 2 of these things until they become habits/easy and then move on to add more. And thanks for letting me help myself by trying to help you all 🙏
