well-being

An Hour a Day for Your Sanity

Tips for Self-Care During Difficult Times There are things you can do right now for your well-being if you’re isolating at home. It’s easy to get lost in all the noise from what is going on, whether you’re over-consuming on the news or scrolling through social media a little too much. Remember  it’s important that you preserve some sense of normalcy. Getting up and doing what you usually do will positively affect your mental health. But, more than just that self- care should be at the top of your list of priorities. Why self-care? because long-periods of isolation have been linked to serious mental health issues. So this is a time to get creative about self-care while you’re forced to be at home. Just one hour a day for self-care can make a big impact on your mental, emotional and overall health. Let’s talk about the power of an hour! In 60 minutes or less  you can improve your well-being. Divide your self-care routine by devoting : 20 minutes to your mind. 20 minutes to your body. 20 minutes to your soul. Start by choosing three activities from the list below, or  add your own activities that you love and find enjoyable. Time yourself  and do each activity for 20 minutes. LIST OF ACTIVITIES MIND Meditation Read a book Learn a language Journal your thoughts or emotions Create a vision board Draw or paint a picture Take a power nap BODY YouTube yoga  or workout Dance Sit in the Sun At-home spa Eat something sweet (sugar triggers those ” happy” hormones) Breath-work exercise Walk in nature Eat a healthy snack Drink a green smoothie SOUL Listen to an inspirational podcast Talk to someone you love Watch a TED talk Start a DIY or passion project Recite positive self-affirmations Practice gratitude Spend time in nature Sing You deserve to take a little “me” time especially in this moment of uncertainty and all the challenges that come with being in quarantine. Make the most of your power-hour.  Remember to take a break from watching the news and get support from your community. We are in this together! Be well and stay safe. Leave a comment and let us know what you are doing to stay sane.

Make More Time for Yourself

between a never-ending to-do list, responsibilities of a hectic schedule and caring for others, it can be easy to put self-care on the backburner. Now more than ever a commitment to a healthier lifestyle that includes adequate sleep, reduced stress, regular exercise and unplugging from your devices will benefit your overall well-being, both mentally and physically 5 Self-Care Tips to Enhance Your Well-Being Eat Good. Feel Good. It’s not always easy to change your eating habits or replace fast food and sweet indulgences with healthier options. We get it! However, countless studies show the more you nourish your body with the right foods you’re able to maintain a healthy weight, reduce your risk for diseases, improve your memory and reduce inflammation, among other short- and long-term benefits. Prioritize Sleep Most experts recommend 7-9 hours of sleep for the average adult, they say adequate sleep can have a positive impact on how you feel both mentally and physically. We need the right conditions to promote a night of restful sleep so consider having a proper routine; limiting caffeine and sugar intake before bed and reducing distractions such as TV or smartphones to ensure your bedroom is the sleep oasis you need for quality rest. Practice Mindfulness Techniques What is mindfulness? Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Whether you set aside a few spare minutes or an entire afternoon of free time, finding a quiet place to relax and practice meditation or yoga can help you reduce stress and anxiety, become more self-aware and create a sense of calmness during even the busiest of days. Try setting up a secluded area in your home (or office) where you can concentrate on your practice and listen to yourself. Unplug and Unwind With all the access we have to the internet, social media at our fingertips and mind-numbing television, it can be easy to create bad habits associated with our “always-connected” smartphone-obsessed world. Did you know, our screens emit a blue light proven to negatively impact sleep and mental performance? We suggest setting aside an hour before bed to unplug from your devices and their distractions for a better night’s sleep. As time goes on incrementally increase the amount of time you unplug daily to improve productivity, emotional wellness, and creativity. Move, Stretch and Flow Sure, it’s super important to take care of yourself mentally, BALANCE is the Key! So it’s just as important to take care of your body for your optimum wellness. Find time every day to get in at least 30 minutes of exercise, whether it’s a full-on workout, a brisk walk around the neighborhood or a bike ride to a favorite destination, will boost your mood, reduce stress and anxiety, and help shrink your waistline. Find a regimen that works for you, be it multiple short active periods or one long gym session, and make it part of your daily routine for an easy way to boost both your physical and mental well-being.