Good morning and Happy Monday!

I’m Sammy Kale and I’m a chiropractor at Chiro.London Fulham. I’m originally from Melbourne and moved over to London last year, as I loved the idea of being able to travel whilst working in my chosen industry. I come from a chiro family (my dad is also a chiropractor) and have been adjusted all my life!

If you went to bed with a little 'Monday morning dread' last night, you were not alone. Lots of people spend Sunday afternoon fearing their Monday morning alarm, which can end up ruining their day.

The Huffington Post recently reported a study that found up to 78% of people in the workforce suffer from 'Sunday night blues'.Making a few changes can significantly improve your mindset on a Sunday afternoon when thinking about the week ahead, and here are a few tips which might make this a little easier:

1. Spend time outdoors. There are more studies than you can count on your fingers and toes that prove a positive association between increased time spent in nature and improved health outcomes. Vitamin D is not only important for bone health but also for supporting our immune system, plus the endorphin release associated with exercise can leave you feeling pretty great! My tip is to take a walk around this beautiful city of ours, and here are some ideas on where to wander to.

2. Reduce time spent on technology. You'll be amazed at how much longer the weekend feels when you haven't spent four-plus hours refreshing your Instagram feed and another five hours participating in a weekly Netflix marathon. Here's a little article on some easy ways to decrease technology use over the weekend.

3. Clear your desk on a Friday. Having a tidy desk can help the office or work space seem like less of a daunting area to enter first thing Monday morning. A clean and clear environment favours a clear mind, which is oh-so-important for productivity levels. I know I just said, “don’t binge on Netflix”, but a little Marie Kondo might give you a little motivation to tidy up that space!

4. Connect with loved ones. A happy heart is a healthy heart, both in the literal and physical sense. Social connection is not only important for our body and soul, but also strengthens our emotional intelligence and is reciprocal in nature, meaning the other person will also benefit from the connection. I love this article about five unexpected health benefits of love and friendship.

5. Extend your weekend. Choose something completely non-work-related for your Monday morning commute to help you arrive at work in a good frame of mind – every hour counts right?! My personal go-to is an Australian podcast called Shameless, a super intelligent Melbourne duo who 'throw shade on the light stuff' by dissecting news, politics and celebrity gossip. Listening to a podcast is also much better for your posture than scrolling a feed or reading an article, and we are all about good posture here at Chiro.London!

6. Indulge in self-care. This can come in so many forms and doesn't need to be expensive. Anything from a long soak in a warm bath to treating yourself to a massage or facial can help you unwind from the stress of the week and feel amazing. At our Marylebone clinic, we have some fantastic massage and facial therapists, and we can also highly recommend our friends at Fulham Massage & Wellness.

7. Clear your head. Whether through exercise or meditation, a regular 'spring clean' of the mind is as important as your regular adjustments! The mind and body are very synergistic in creating either a positive or negative environment, meaning a positive body will encourage a positive mind, just as a toxic mind creates toxic changes in the body. The app Smiling Mind is great for a range of guided meditations and perfect for those who struggle to stop their mind from wandering in quiet times.

Because life is too short not to like Mondays.

Have a great week!

Sammy