Seattle Chiropractor Discusses A Simple 7 Day Wellness Challenge!

Seattle Chiropractor Discusses A Simple 7 Day Wellness Challenge!

Hello! It’s Dr. Zapata with Emerald City Spinal Care. I am a chiropractor in Seattle WA, and I’m here to share another Tip of the Week! Today, I’m going to be discussing a very simple 7 day challenge that you can do to help decrease your level of stress, and increase your quality of life! You might be surprised to hear how many people out there are battling stress, and often times the causes of that stress are lifestyle and habit related. As a chiropractor in Seattle, I see a TON of people who are constantly battling stress and anxiety. With that in mind, I created this 7 Day Wellness Challenge that I have shared with some of them, and I wanted to let you all in on the challenge as well!

Let’s dive right in!

  • Day 1: Do ten minutes of meditation to set the tone for your week. Meditation has been shown to decrease your blood pressure and help induce relaxation. There are some really great free apps that you can download onto your phone that will help guide you as you start your meditation practice. Personally, I use one called ‘Headspace’ and find it to be fantastic!


  • Day 2: Wake up thirty to sixty minutes earlier and use that “bonus” time to take care of tasks that are going to help make your day a little bit less stressful.


  • Day 3: Try bullet journaling. This can also be known as creating a “to-do” list for the day. The idea behind this is to get all the thoughts of things you need to get done out of your head and onto paper. Often times, the simple act of writing down what you need to get done can provide a sense of relief and order.


  • Day 4: Tap your toes while sitting at your desk. Doing this will increase blood flow to your limbs. And is an easy way to evoke pleasant feelings.


  • Day 5: Reward yourself! Eat some dark chocolate. Dark chocolate can actually improve your cognitive performance, as it has been shown to improve blood flow to the brain in young and old alike! It has also been shown to release endorphins, which make you happier. Just try not to go TOO overboard and eat too much in one sitting!


  • Day 6: Enjoy an evening without distractions! Put your mobile devices away and just make time to be present with your family, friends and loved ones!


  • Day 7: Enjoy a leisurely walk. If you have a dog, take them out for a nice long walk. They will thank you, and you’ll get some fresh air, which has been shown to improve mood. Don’t have a dog? That’s OK…borrow one!


That is it for this simple 7 day challenge! As a chiropractor in Seattle, I talk to people all the time who are looking to make positive changes in their habits and lifestyle. Give this challenge a try and see if you find it helpful!  If you like what you read, and want more original content like this, be sure to subscribe to our YouTube channel or follow us on Facebook.

For all of us at Emerald City Spinal Care, thank and have an amazing week!

- Zapata and the Emerald City Spinal Care Team



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2:00pm - 6:00pm

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8:00am - 11:00am
2:00pm - 6:00pm

1:00pm - 5:00pm

8:00am - 11:00am
2:00pm - 6:00pm

By Appointment Only

Emerald City Spinal Care
1222 East Madison Street Suite D
Seattle, WA 98122
(206) 204-8255