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10 ways to Reduce Stress/Anxiety

Stress and Anxiety is increasingly common  in today age. Stress is any demand placed on your brain or physical body. The feeling of being stressed can be triggered by an event that makes you feel frustrated or nervous. Anxiety is a feeling of fear, worry, or unease.

At Healing Hands Chiropractic Singapore, our main goal is to get to the root of the issue and handle it with precise non-invasive techniques that help relieve pain altogether. Remember, you do not have to live in pain as Healing Hands Chiropractic Singapore has the solutions.

10 ways to Reduce Stress/Anxiety

1. Meditation

Deep controlled breathing for at least 10 mins a day has positive reactions within our body, such as decreasing pulse rate, blood pressure, metabolism and increasing oxygen levels through the body. In stressful situations, our sympathetic nervous system fires up which signals our body to go into “fight-or-flight” mode. To counter this our body needs to activate the parasympathetic nervous
system by deep breathing, which induces the relaxation response. Focus on your breath, making sure it is slower and deeper.

2. Get Moving

Daily exercise, as simple as walking or 5 minutes of aerobic exercise can produce endorphins in the brain, a chemical that induces euphoria or natural pain relief; This is one of the strongest ways to combat anxiety or stress. 2 Exercising makes you feel energized, elevates your mood, improves self-esteem, improves sleep and in the long run also makes you healthy.

3. Slow down

In this day and age often times we don’t know when to slow down. Work piles up, family commitments pile up and day to day life takes over. Make sure to give yourself enough breaks during work, or rewards yourself with holidays. Take a walk outside, or just get some fresh air.

4. Sleep enough

Most of us don’t get enough sleep within 24 hours. This can lead to poor judgment, poor memory, and a bad mood. Other health problems can also arise with chronic sleep deprivation, such as increased levels of stress/ anxiety, obesity, health issues such as high blood pressure. Sleep is required for various reasons, it helps our brain recharge and our body/ muscles repair. 5 Some tools to implement would be to go to bed early, remove yourself from any distractions that may stimulate your brain, such as using your cell phone, avoid caffeinated and high in sugar beverages or food before going to bed.

5. Reach out

Spending time with friends and family can help one lower the risk of anxiety or get through stressful times. If you are unable to get through the stressful times with friends or family, seek further help. Speaking to a counselor or a counseling psychologist can also help you get through tough times.

6. Be Positive

Practicing positive thinking can lower levels of distress, anxiety, improve cardiovascular health and physical wellbeing. Positive thinking doesn’t happen overnight, it comes identifying what certain key factors, biggest of them being self-talk. Sometimes the self-talk can be a stream of positive thoughts or negative thoughts. Identifying these thoughts and approaching them in a more productive way improves one’s mindset, and the end of the day equates to being more positive.

7. Decrease caffeine/ sugar/ processed foods intake.

Caffeine is usually found in coffee, tea, chocolate and energy drinks. Its known as a stimulant, when consumed in high doses can increase levels of anxiety and stress. 2 Sugar, on the other hand, will cause fluctuations in blood sugar levels and insulin levels, where some people notice a “sugar high” before they crash or draining your energy. The fluctuation can lead to irritability, mood swings, and poor concentration. Processed foods are generally high in sodium. Fluids are retained more when there is an increase in sodium in the body. Retained fluids mean extra work on your heart, which increases your blood pressure, leading to bloating and puffiness. Which can lead to a decrease in energy and an increase in stress levels. Diet plays a crucial part in stress and anxiety levels.

8. Practice self-care

Taking care of yourself. Spend the day at a spa or get a massage. Or simply rewarding yourself with a day of shopping, watching a movie or eating at your favorite restaurant.

9. Be responsible

We complain of workload being increased, not having enough time to prepare for a presentation, being stuck in traffic, these are just some examples of what we may face day today. All in all these situations will play a part in increasing our stress or anxiety levels. We need to learn to avoid procrastination which may lead to piling up of work. We need to learn to say no to other co-workers
who may add more onto your work pile, or no to a night out, which may affect work or even sleep. At the end of the day, we need to learn to be responsible.

10. Chiropractic care

Tune into your body and get checked for spinal misalignment, muscle tensions or postural alterations. All of which combined, or individually can impact your nervous system in more ways than one, such as slow healing, a weaker immune system or increased levels of stress. Through chiropractic care one can help regulate the levels of stress and prevent any effects it may have long-term
on the body.

Want To Have a Healthier and Happier life? Book Your Appointment Today!

Frequently asked questions (FAQ)

It is a very safe & accurate thermographic scanner that scans the full spine or segmental parts of the spine in approximately 15 seconds. The Tytron detects areas of asymmetry as well as indicate areas with greater temperature due to acute soft tissue damage.

The Tytron scanner uses precision sensors, speciality lenses and a unique focusing system to give the chiropractor the most accurate and repeatable information available. You will be given a print out of your result on the first visit.

A Healing Hands Chiropractic Singapore physician primary focus is the human spine. Additionally, our Chiropractor’s primary focus is the physiological relationship between the joints, muscles, bones, and the body’s central nervous system. A Healing Hands chiropractor will adjust the joints using a high velocity and low amplitude force to restore any dysfunction (pain) and/ or restrictions that exist in joints of the spine and skeletal system. Though, a Healing Hands chiropractor main focus is the spine, because it protects the central nervous system Healing Hands also exercise a very strong background in nutritional assessment, ergonomics, exercise physiology and wellness health care.

Healing Hands Chiropractors primarily use a hands-on and holistic approach, we also utilize various other treatment modalities such as electrical stimulation, ultrasound, bodywork etc. to get our patients back to health. Chiropractic physicians typically earn a “D.C.” or a Doctor of Chiropractic from accredited institutions in the United States, Australia, New Zealand, Canada, Europe, South Africa and many more.

A neuro-musculoskeletal rehabilitator primary focus is on the recovery of functions of the human body through the use of exercise physiology. Our treatment focus as a Healing Hands neuro-musculoskeletal rehabilitator is to restore movement thus to promote circulation, take away dysfunction/pain and thus restore your health. This will be done in a variety of ways or techniques that are specific to each individual or patient, for instance, we will utilize specific strengthening, stretching, modalities, joint mobilization, a myofascial release of muscle fibres &/or neuromuscular facilitation, etc.

A Healing Hands Chiropractic physician primary focus is the human spine. Additionally, our Chiropractor’s primary focus is the physiological relationship between the joints, muscles, bones, and the body’s central nervous system. A Healing Hands chiropractor will adjust the joints using a high velocity and low amplitude force to restore any dysfunction (pain) and/ or restrictions that exist in joints of the spine and skeletal system. Though, a Healing Hands chiropractor main focus is the spine, because it protects the central nervous system Healing Hands also exercise a very strong background in nutritional assessment, ergonomics, exercise physiology and wellness health care.

Healing Hands Chiropractors primarily use a hands-on and a holistic approach, we also utilize various other treatment modalities such as electrical stimulation, ultrasound, body work etc. to get our patients back to health. Chiropractic physicians typically earn a “D.C.” or a Doctor of Chiropractic from accredited institutions in the United States, Australia, New Zealand, Canada, Europe, South Africa and many more.

A neuro-musculoskeletal rehabilitator primary focus is on the recovery of functions of the human body through the use of exercise physiology. Our treatment focus as a Healing Hands neuro-musculoskeletal rehabilitator is to restore movement thus to promote circulation, take away dysfunction/pain and thus restore your health. This will be done in a variety of ways or techniques that is specific to each individual or patient for instance we will utilize specific strengthening, stretching, modalities, joint mobilization, myo-fascial release of muscle fibers &/or neuromuscular facilitation, etc.

Here at Healing Hands Chiropractic Singapore, the Chiropractic adjustment should not be painful. However, in some instances when the patient is either acute or chronic the muscles and ligaments may prove to be guarded or sensitive to the touch, these are some exceptions.

A thorough examination of your complaints and conditions can alleviate any concerns that you may have.

Benefits of getting a chiropractic treatment helps with reducing pain and increase joint mobility. We’ve written an article all about it here.

There also seams to be a lot of concern on the safety of getting adjusted by a chiropractor. We have been treating thousand of patients since 2010 and many have benefited from it. We believe in education so we have put up a blog page all about chiropractics. We hope to tell people more about chiropractics so that people can understand and appreciate chiropracics.

Our initial consultation would be $75 for all our chiropractors and $100 for our clinical director Dr. Marc

Our Initial Consultation includes: 

– Full Spinal Scan
– Posture Analysis
– Dr Consultation
– Physical Examination
– Report of Findings

Our treatment cost is dependent on your condition, severity and any other underlying issues.

In general, our treatment range from $75-$110 per session