Pro PT inc - September 2020

Pro PT inc - September 2020

SEPTEMBER 2020

620 Old West Central Street, Franklin, MA 02038 • 508-528-6100 • www.ProPTinc.com

DISCOVERINGWHAT IT REALLY MEANS TO BE HAPPY

seemingly out-there activities, but already, their responses have been inspiring. Just recently we’ve tackled something called the Dream Initiative, which consists of each person creating a vision board for their future. They looked at desired experiences, what growth is required in order to achieve those experiences as well as what end goals each person has. These could relate to growth, and then contribution (how making these changes could contribute to others, like family and coworkers). I know the practice might sound strange to some, but when each member of our team shared the desires and ambitions that would truly make them happy, it kick-started the possibility of receiving help from others who want to see them achieve that happiness. For example, one of our team members wants to buy a house for the first time, something that some of us didn’t know before our Dream Initiative. As someone who has experience with buying a house, I’m now helping him with figuring out that process. Everything comes back to the sense of belonging and recognizing that when we work together, we can achieve great things. Our patients are very much an integral part of our tribe, too, and by working to make ourselves truly happy, we create the capacity to do better for them. It’s clear that when we’re better as a team, we’re better for our patients. In fact, to celebrate our entire tribe, we’ll be hosting a virtual happy hour this month (more about that is detailed in this newsletter’s insert). Our goal is to make changes that are meaningful for people. Whether we’re doing this for a coworker who has goals beyond our four walls or helping a patient through their recovery, we make great changes by working together. And in the process, if we’ve done things right, we can finally discover what true happiness really is.

I’ve always believed that when you create a happy work environment, you make it possible to achieve better results for the people you serve. But I’m certainly not alone in this concept — there are many great minds who ponder what the word “happiness” truly means as they strive to achieve it. Vishen Lakhiani, the “mind” behind Mindvalley, is one such person who works every day to help individuals and businesses achieve happiness. He’s currently developing a program called Be Extraordinary at Work that I’m thrilled to be taking part in. The realization that “true happiness” isn’t necessarily a state of emotion is what led to the creation of this program. More accurately, happiness means having a positive optimism about where one is in their life and realizing how much that optimism stems from having a sense of belonging. When we’re surrounded by people who support us — and want to see us achieve happiness — we’re more likely to find optimism in our lives. That’s why creating a network of camaraderie, or building a “tribe,” has always been so important to what we do at Professional Physical Therapy. For several weeks, our team has discovered and created ways to strengthen the bonds our tribe feels so we can support each other while achieving things in life that make each of us happy. It’s been experimental, and I’ve asked the team to bear with me as we do some

± Dr . Stacey Raybuck Schatz

Professional Physical Therapy | 508-528-6100 • 1

Is Stress HarmingYour Memory? How to Cope With Daily Triggers

for example, can be difficult. You have to figure out why they’re causing you stress and how the situation can be remedied. Dealing with a work-related confrontation can be hard, but having that difficult conversation and resolving the problem can ultimately lead to less long-term stress and improve your mental health. Another thing you can do to reduce stress is avoid multitasking. Taking on multiple projects or doing too much in too little time can leave you feeling overworked. Plus, studies have found that multitasking is not effective. You cannot deliver the same results when your attention is scattered as you can when you are focused on one thing. To make matters worse, multitasking takes a major toll on memory and cognition, according to a study from Proceedings of the National Academy of Sciences. If stress is impairing your memory, judgment, or cognition, take the above steps to reduce it. If you find your memory and cognition aren’t improving, consider speaking with a mental health professional to discuss your best next steps. Mental health and stress management are important, and the more we do to improve these areas of our lives, the healthier and happier we will be.

Stress can cause more than just a bad mood and low energy. Over time, mental exhaustion from stress can lead to forgetfulness and reduced cognition. This can hamper your ability to do your job and enjoy life. Though stress is unavoidable, there are steps you can take to mitigate some of the negative effects of mental exhaustion, including forgetfulness.

First, consider the source of your stress. These days, a common stressor is social media. If your feeds are full of bad news and negativity, shut them down. Many researchers suggest that spending less time on the internet leads to better health. Several studies have found that constant internet use, including time spent on social media, is negatively impacting our memories. Research from Harvard, Oxford, King’s College London, and Western Sydney University all confirm this: Too much internet use is a bad thing.

Of course, it can be easier to delete a social media app than it is to eliminate other types of stressors. Coping with a stressful coworker,

Patient

of the Month

REINA OSTAR NATIONAL KIDNEY FOUNDATION

“I have chosen this charity in support of my best friend, Leah. At just 30 years old, she is a two-time cancer survivor with chronic kidney disease due to effects of her cancer treatments. Currently, Leah is undergoing dialysis while she awaits her kidney transplant. Through all of her battles, she has remained one of the strongest, compassionate, and loving individuals I have ever met. We are both very grateful for your donation to help all the true warriors through their battle with kidney disease.” –Reina

Reina’s dedication and hard work to succeed in PT and return back to her best self makes her our choice for Patient of the Month. Despite challenges she has faced, she continues to work hard every day and perform her home exercises. Her upbeat and positive personality makes her a pleasure to work with. Keep up the great work, Reina!

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YOU’RE INVITED!

Join our team for a virtual happy hour on Wednesday, September 30 from 6:30 - 7:30 p.m.!

We’re all about finding our “happy” so that we can make our patients happy! So grab your favorite drink, jump on the computer, and join us for a happy hour on Zoom! Our clinicians will be answering your questions, helping you get to know them better, and also finding out more about what makes YOU happy! What’s going on in your life? What would you like to share with us? What questions do you have about our team? Whether they’re questions related to physical therapy or not, this is your time to ask! Send us an email at [email protected] or call us at (508) 528-6100 to RSVP for our happy hour, and we’ll send you the Zoom link to join!

Professional Physical Therapy 620 Old West Central Street Franklin, MA 02038 (508) 528-6100

Let’s give “Happy Hour” a whole new meaning! What does happiness mean to you? We’d love to know! Join us for a virtual happy hour on Wednesday, September 30 at 6:30 p.m . by following the Zoom link we’ll send once you RSVP! “Happiness is a direction, not a place.” –Sydney J. Harris “The greatest happiness you can have is knowing that you do not necessarily require happiness.” –William Saroyan “The secret to happiness is freedom; the secret to freedom is courage.” –Carrie Jones

FindingYour Rhythm How to Utilize Your Circadian Clock A circadian rhythm is your sleep-wake cycle, or your body’s internal clock. It runs constantly, cycling between alertness and sleepiness, and it helps your body regulate its sleep patterns. There’s nothing quite like a good night’s sleep to refresh you, and studies show that tapping into your circadian rhythm is the most effective way to do just that. HOW ITWORKS Most organs in our bodies have their own circadian clocks they use to function, and a master clock keeps each of them running smoothly. Everyday functions such as sleepiness, wakefulness, and hunger ebb and flow throughout the day according to this clock. Circadian rhythms are strongly affected by light stimuli — most typically coinciding with the sun’s cycle. At night, you receive signals that it’s dark, which tells your body to start getting sleepy. In the mornings, daytime light wakes you up and helps your body get reenergized. HOW TO MAINTAIN IT It’s common for adults to feel dips in energy throughout the day. They vary based on habits and age, but there are a few general ways to maintain a healthy circadian rhythm and ensure your body is getting

both the rest and the energy it needs at the right times. • Be consistent. Going to bed at the same time every night and waking up at the same time every morning will train your master clock to avoid interrupting your sleep. • Get outside. Exposure to natural light each morning triggers your brain to stop producing melatonin. Spend just a little bit of time outside right after waking up. • Skip the nap. Staying active throughout the day uses your stored energy before prime sleeping hours. Instead of napping when you’re tired, get active. • Limit screen time. Blue light from TVs, phones, and computers can trick your brain into thinking it’s still daytime. Start limiting screen use two hours before bedtime.

A regular circadian rhythm is crucial for healthy sleep, and healthy sleep is crucial for a healthy body.

Pay attention to your patterns and help your body take care of you.

SUCCESSSTORIES

“I came in for tendinitis in my left ankle. The pain was severe, waking me in the middle of the night and keeping me up. I had difficulty walking any distance, and stairs were no fun at all. Just standing in place was painful. When I first came to PT, Dr. Patt started me with some simple exercises. As they became easier, more were added, and of course the difficulty level increased but the pain decreased! My whole team was great! Thank you.”

Bacon and Egg Breakfast Pizza

Ingredients

• 1 package premade pizza dough • 2 tbsp olive oil, divided • 6 eggs • 2 tbsp water

–Valentina Sternadore

• 4 slices bacon, cooked and crumbled • 2 cups cheese of your choice, shredded

“Due to an old injury, my right shoulder fatigued easily. The fatigue was most noticeable

Directions 1. Preheat oven to 400 F. Grease a 15x10x1-inch pan. Spread the dough evenly over the bottom of the pan and 1/2 inch up the sides. Prick it with a fork and brush with 1 tbsp oil. Bake until lightly browned, about 7–8 minutes. 2. In a nonstick skillet, heat the remaining oil on medium. In a bowl, whisk the eggs and water together. Add the mixture to the skillet and stir until thickened and no liquid egg remains. 3. Add the egg to the baked crust in an even layer. Sprinkle on the bacon and cheese, then bake 5–7 more minutes before serving.

during tai chi class. The progression of shoulder

exercises not only diminished the fatigue but also improved the flexibility and strength of the shoulder. Each exercise was clearly explained, and the exercise cards made it easy to continue the exercises at home.”

– Stephen Green

Inspired by TasteOfHome.com

Professional Physical Therapy | 508-528-6100 • 3

PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

www.ProPTinc.com 620 Old West Central Street Franklin, MA 02038 508-528-6100

Thank you for being part of the Professional Physical Therapy family!

INSIDE THIS ISSUE

Creating a Tribe of Care and Support Is Stress Making You Forgetful? Patient of the Month Tap Into Your Circadian Rhythm

Bacon and Egg Breakfast Pizza How Mental Stress Causes Physical Injuries

While it’s pretty intuitive that physical stressors can cause physical injuries, you might not know that mental and emotional stress can also lead to musculoskeletal injuries that require physical therapy. That’s right — a lack of sleep, a busy workweek, and other stressful life events can make you more prone to injury. Why is this, and how can you prevent the stresses of everyday life from causing you bodily harm? When you experience stress, your body does a few things that naturally put you at an increased risk of injury. First, stress causes your nerves to function inefficiently. Second, stressful situations lead to higher levels of cortisol in the body, a hormone that inhibits muscle repair and immune system function. If you’re always dealing with stressful situations, then you’re constantly leaving your body open to physical injury. HOW STRESS CAN LEAD TO INJURY And How You Can Stop It

a heightened risk. While you might not be able to prevent every stressful situation from ever happening, you can control how you react when one does occur. A few simple things you can do to prevent mental stress are to get enough sleep, maintain a healthy diet, and drink plenty of water. If any of these basic stress inhibitors are absent from your daily routine, focus on incorporating them in to alleviate some of your stress. That said, practicing simple breathing exercises or another form of meditation can also be helpful, especially if you’re looking for a physical way to mentally unwind after a stressful day. While learning about how much stress hurts you can be even more stressful, you can find some peace knowing that with a few simple changes to your routine, you can prevent your stress from causing physical injury.

You can prevent injuries with all sorts of physical means, but if you fail to address your mental and emotional health, you’ll still be at

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