Guest Post – 4 Ways to Boost Your Mental and Emotional Health with Boundaries and Self-Care

Self-care is crucial at any age. We all know the importance of eating a balanced diet and getting exercise. What many people don’t realize, however, is that self-care habits can do more than improve one’s physical health. Through simple, regular practices like stress reduction, boundaries, and even chiropractic care, you can boost your mental and physical health.
If you’ve been feeling stressed, anxious, or depressed lately, try these healing techniques.


You’ve probably heard doctors recommend getting enough physical activity each week. As little as 30 minutes per day can help improve your physical health. What most people don’t realize, however, is that exercise improves your mental and emotional health, too. According to Harvard Health, regular exercise releases feel-good brain chemicals called endorphins. Endorphins boost feelings of relaxation and happiness, naturally decreasing our stress levels.

Any self-care routine should include some form of age-appropriate physical fitness. For instance, seniors who enroll in Medicare Advantage plans, such as the ones offered by Humana, may be able to use their benefits to cover the SilverSneakers fitness program. Specifically geared toward the Boomer generation, SilverSneakers is a program that provides fitness classes ranging from yoga to outdoor exercise classes to senior sports teams. With a little research, it’s possible to find fun, affordable ways to get fit and healthy at any age.

Chiropractic Care

Chiropractic care is another way to increase your mental and emotional health while also healing certain physical conditions. Debilitating pain and the loss of mobility aren’t just hard on the physical body; they also create mental and emotional distress. When our bodies don’t work the way they once did, we become frustrated and we grieve the loss of our former lifestyle.

With help from an experienced chiropractor, it’s possible to readjust your spine, improve mobility, and reduce your pain. As you begin to enjoy your favorite activities again, your mental and emotional wellbeing will eventually improve. When choosing a chiropractor, research local pain experts in your area who specialize in neck and lower back adjustments. Find a qualified chiropractor who’s treated your specific medical condition and has positive reviews.

Natural Remedies

Sleep deprivation does more than raise blood pressure and weaken the immune system. Studies have also linked lack of sleep to decreased empathy, increased irritability, and chronic mental health issues like depression. If you’ve been feeling blue lately, a good night’s sleep could help get your body and mind back on the right track.

Before you reach for the sleeping pills, consider using some natural remedies to help you get enough sleep. For instance, yoga and meditation aid with relaxation and stress relief. If you find your mind wandering in the evenings or anxious thoughts keeping you up at night, consider a gentle bedtime yoga routine. According to Yoga Journal, one of the best poses for anxiety relief is the legs-up-the-wall pose. This simple position involves resting on your back at the edge of a wall and then extending your legs and feet up the wall in front of you. As you rest in the pose, take a few deep breaths to calm your mind.

According to the Spruce, the estimated one in three adults suffering from insomnia might also benefit from herbal tea or aromatherapy before bed. For instance, you might sip chamomile tea or add a few drops of chamomile oil to a warm bath. Multiple studies have linked chamomile to reduced depression and improved sleeping habits.

Self-care Boundaries

It’s okay to say “no” when you need to, whether that means turning down a drink, a party invitation, or an extra responsibility at work. Whether you’re too busy or too stressed, boundaries are an important aspect of self-care.

Remember, taking care of yourself is about more than just managing your physical health. Mental and emotional health conditions are linked to physical symptoms such as heart disease, respiratory failure, and even cancer. By taking time to tend to ease your mind, you’ll not only feel healthier, but you’ll live a happier, fuller life.

Wishing you all the best,

Brad Krause
(Thank you, Brad, for your insights!
Delta Chiropractic Center loves to see people joining in with our goals of seeing you healthy!)