Life is busy and sometimes, it’s hard to keep a healthy perspective on what’s going on. Take a moment every day to reconnect. Here is a collection of useful information and activities that will hopefully help you keep things on track:
Thoughts From Todd Sampson
The brain has enormous potential to go from ordinary to extraordinary with the following strategies: memory, focused attention, emotional regulation and meditation. Emotional regulation is a trainable skill. If you have control over your mind, you have control over your life. Place yourself in an uncomfortable situation and learn to cope. Face your fears by acknowledging your fear and choosing a courageous strategy. Do something. Choose something!
It’s all about practise
Ever wondered why physios give you home exercises? We want to change your brain map to integrate a better way of moving. Research has shown this new map can be created in 2 weeks – a study showed that if you practise a task for 3 sets of 10 seconds, 3-4 times per day, for 2 weeks, a new brain map will be created. It’s all about practise – regular practice creates new habits and positive results.
Find Your Power Pose
How you hold yourself not only influences your thoughts and emotions, but research has also shown that your posture directly influences your hormone levels!
If you adopt a powerful, spacious posture for 2 minutes, your testosterone (assertive, competent and comfortable) rises and cortisol (stress hormone) drops.
This month find your inner wonder-woman or super-man pose for 2 minutes every day, and feel yourself soar!
Soften Your Touch
At AJ Physio we see people with wrist, hand and neck pain. Over-gripping is often found to be a contributing factor. Pay attention to the pressure you place when holding a pen or steering wheel, how hard you touch the keyboard, or hold a baby etc. Try and soften your grip, using the least amount of effort required to do the task successfully. Feel the release through the entire arm, neck and body. A Zen approach to gripping and holding.
Goals are more likely to be achieved if they are SMART – Specific, Measurable, Achievable, Realistic and Time Framed.
Get New Perspective
We work with complex pelvic issues every day. Over many years you learn what works, and what doesn’t. However, to get the best results you need to continue to evolve your thinking, integrating new ways of doing things, to find even better solutions. To break out of your stationary mindset (in your work or personal life) try positioning yourself differently physically. This will help to kick-start your change in perspective – fancy a headstand anyone?
Change can be challenging, whether it be a new job, teacher or barista! If we resist change, we miss the potential and opportunity that change presents us. New things bring fresh energy, a different perspective and help us grow and move away from a rigid mindset. So this month, embrace the change that you encounter…. as change is a certain constant in life!
Take in the Good
To keep your perspective positive and uplifted, make time to take in the good every day this month. Particularly with recent world events drawing us into negativity, it is even more important to deliberately and consciously focus on the good things around us. There is always something to celebrate! On your way home from work this month, let your mind focus on good things only. Feel the difference in your outlook.
We all lead busy lives, with many demands on our time and attention. If we are not aware, we can lose connection to ourselves, and if left unattended for too long, our body and nervous system will suffer.
Reconnect with Your Blueprint
It is vital we regularly connect back into our own ‘’blueprint’’ to reset, much like rebooting our phones. So everyday this month, return to your blueprint, by checking and adjusting to your best posture and deep, slow breathing.
Live Mindfully – with Meditation
We use mindfulness meditation for patients with musculoskeletal pain and research has shown that it is effective at changing a patient’s relationship to their pain. Mindfulness can be practiced in a formal daily practice such as a body scan meditation, sitting meditation or mindfulness movement like yoga or Pilates. It can also be practiced in an informal manner by just paying attention to what you are doing in the present moment. To start a meditation practice begin with 10 minutes a day and gradually increase the duration to 25 minutes.