Welcome to 2024, a year brimming with potential and the promise of self-renewal. Too often, the dawn of a new year sees us caught in a whirlwind of self-imposed expectations and drastic lifestyle overhauls, all in the pursuit of an elusive 'better self.' It's time we shift the narrative.
Join us as we embrace a different perspective on wellness—one that's grounded in kindness, scientific insight, and the real-life experiences of our dedicated team. This year, we're not just talking about feeling better; we're redefining what that truly means. Forget the oppressive regimes of diets and high-intensity workouts that leave you drained. Instead, imagine a 2024 where wellness is about subtraction, not addition—less guilt, fewer unrealistic standards, and minimal association with what depletes your energy.
In 'Revitalize Your Life,' we delve into the art of doing less to gain more. More rest, more authentic connections, and more moments of pure, unadulterated joy. It's a journey towards a well-rounded, fulfilling life, where feeling 'just a bit better' is a significant stride towards abundance. Because sometimes, it's the smallest steps that lead to the most meaningful change.
Feel Better on mental
Take a shower
When you’re having a tough mental health day, week, month, whatever, getting yourself to prepare a meal, make your bed, answer texts, or work out can feel beyond difficult. You can let go of a lot of those tasks (this is what takeout is for!) but one thing that’s pretty much always good for your body and mind is to take a shower. Just get in! Even for two minutes. You don’t need to shampoo, shave, or scrub—just stand (or sit) there for as long as you can, do as much as you can or feel like doing, and get out. Why? Because you will actually feel better—even if only a little bit. You might still be depressed, but at least you’re clean.
Healthy Eating
A diet rich in nutrients, especially foods high in omega-3 fatty acids and antioxidants, can significantly boost brain health and mood. Incorporating a variety of healthy foods supports mental well-being by aiding neurotransmitter production, crucial for mood regulation.
Connecting with Nature
Spending time in nature reduces stress, improves mood, and offers a sense of relaxation. Natural environments lower cortisol levels, the body’s stress hormone, and promote physical activity, beneficial for both mental and physical health.
Finding Joy in the Arts
Engaging in artistic activities like writing, singing, or drawing, regardless of perceived talent, can elevate mood and offer mental health benefits.
Setting Realistic Expectations
When managing mental health, it's important to set achievable goals and take small steps towards improvement. This approach helps build confidence and maintain motivation for long-term mental wellness.
Prioritizing Sleep
Establishing a regular sleep routine is essential for mental health. Adequate sleep improves mood, cognitive function, and reduces the risk of mental health disorders. It helps the brain process emotional information more effectively, highlighting the importance of sleep in maintaining a balanced mental state.
Continuous Learning and Personal Growth
Engaging in new experiences and learning new skills enhances self-esteem and life satisfaction. Setting personal goals and achieving them contributes to a sense of control and empowerment, crucial during stressful times.
While you’re at it, divest from the idea that being fat is a problem that needs to be solved.
Being fat isn’t actually a death sentence. And more importantly, everyone deserves to be treated with dignity, regardless of their weight. The sooner you really internalize this idea, the sooner we’ll all be free of the body policing and shame-driven rituals that slowly sap our joy and make us less healthy, mentally and physically. (P.S. We’ve got tons of great reading on this topic to help you get started.)
Give yourself permission to be a lazy meditator
Sure, a nice long meditation session can do wonders for your stress levels, but chances are you don’t have an extra 20 minutes (or longer!) every day to sit in silence. (Also, 20 minutes is way too much if you’re new to this!) Instead of waiting until you have an extended period of peace and quiet, start practicing what you might call half-assed mindfulness: Meditate for one to five minutes each day. Even taking just a few minutes to center yourself can make you feel less anxious
Moving your body in a way that feels great
Separate yourself from the aesthetic or even health benefits of exercise to figure out what you actually enjoy doing
Spend a few weeks letting go of all of the perceived advantages of exercise so you can go deep into the discovery process: What kind of physical activity gets you excited, motivated, and joyful? Don’t know? Sign up for a trove of things with pals or on your own—boot camp, adult kickball, spin class, sword-fighting, juggling. (I actually did those last two!) Everything counts, and you’ll likely pick something up. Classes/meet-up groups are a great way to find new friends too!
Know that you actually don’t have to work out super hard to reap the health benefits
If you come from the “I have to do a minimum of 30 minutes of cardio—ideally running or something similar—five times a week” school of thought, it’s time to familiarize yourself with what experts actually recommend. According to the CDC, most adults need 150 minutes of “moderate intensity” physical activity per week, along with two days of strength training. But “moderate intensity” can be defined as a “brisk walk”—which is something a lot of folks incorrectly brush off as not a true workout. And it gets even better: Per the CDC, if you are into “vigorous-intensity” exercise (for example, jogging or attending a group cycling class), you only need to do that for 1 hour and 15 minutes total per week. Put another way: You truly do not need to jump on your Peloton and try to set a personal record every single day to be healthy.
Incorporating Weight Training
Dispel the misconception that only cardio exercises are beneficial. Weight training is also crucial as it can increase bone density, lower blood pressure, and prevent injuries. Integrating weight training into your exercise routine can provide substantial health benefits.
Regular Stretching for Flexibility and Relaxation
Incorporate regular stretching into your daily routine to improve flexibility, reduce the risk of injuries, and provide relaxation for both body and mind. Stretching can be integrated throughout the day for overall betterment.
Using Exercise as a Personal Escape
View exercise as a personal timeout or escape from daily routines or social obligations. This perspective can make workouts more enjoyable and less of a chore.workout should be like an ice cream sundae: “When’s the last time you said somebody had to force themselves onto an ice cream sundae? No. People usually like ice cream sundaes because they’re tasty and fun.” It’s a lot easier to find the motivation to move when you’re doing something you genuinely enjoy.
Just…feel a little better, every single day
Exercise for Mental Health
Shift your focus from exercising for body image to exercising for mental health. Activities like "silent walking" or "cozy cardio" not only promote physical health but also provide mental relaxation and mindfulness.
Eating for Nourishment
Move away from counting calories to eating whole, minimally processed foods. This approach focuses on nourishment and mental health, embracing local and sustainable food sources.
Social Media Breaks
Regular breaks from social media can improve mental health by reducing anxiety, depression, and stress associated with excessive screen time.
Communicating Feelings
Openly communicating your emotions helps prevent misunderstandings and relationship strain. It's vital for both your mental health and that of those around you.
Prioritizing Good Quality Sleep
Quality sleep is fundamental for optimal mental health, improving brain performance and reducing the risk of various health issues. Establish a consistent bedtime and wake time daily. Adequate sleep is crucial for mood regulation, focus, and stress reduction.
Seeking Help When Needed
Don't hesitate to ask for help with mental health challenges. It's important to have a support system and to know who you can turn to in times of need.
Positive Self-Talk
How you talk to yourself impacts your mental well-being. Practice speaking to yourself with kindness and respect.
Making Time for Enjoyable Activities
Ensure you set aside time for hobbies and activities you love. Balancing work and personal life is crucial for preventing burnout and maintaining mental health.
Scheduling and Taking Breaks
Incorporate regular breaks into your routine. This not only prevents feeling overworked but also enhances productivity
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