August is National Wellness Awareness Month. It’s a time to shine a light on self-care, stress management and building healthy routines. Don’t be daunted by the prospect of making a change for the better, now is the time to do it! We’ve got some simple ways you can prioritize your mental and physical well-being.
1. Start a journal. There may be a stereotype of journaling as juvenile, but the reality is it’s not just a place for teens to gush about crushes. A journal is a mental health tool. It allows an outlet for self expression and the exploration of emotion. Research shows that journaling can help manage anxiety, reduce stress, improve mood and allow you to identify problems and find solutions. It can also help you sleep better. Write down what’s on your mind before bed and then set it aside for the next day.
2. Drink more water. Hydration is important—it impacts almost every aspect of your health. Drinking six to eight cups a water each day can help with conditions like kidney stones, migraines, diabetes, obesity and high blood pressure. It also keeps your joints lubricated, regulates body temperature, delivers oxygen throughout the body, boosts skin condition and protects sensitive tissue like the brain and spinal cord.
3. Eat better. Healthy eating not only benefits your physical health. Your diet has a big impact on your mental well-being—and vice versa. When we’re stressed, we may crave junk food or other comfort dishes. This can actually heighten the negative side effects of stress and anxiety because our bodies are working overtime, so we need more nutritious food to meet the demand. Avoid stress eating and try to maintain a healthy diet of regular meals.
4. Pick up a sport. You don’t need us to tell you that physical activity is good for you. Regular exercise can prevent disease, improve mental health, support cognitive function and much more. Regular physical activity doesn’t have to mean just hitting the gym. Starting a sport can ignite your passion and offer opportunities for social engagement. Rock climbing, yoga, Pilates and, of course, pickleball are all popular options.
5. Make time for friends. As adults, making new friends and maintaining older relationships can be difficult. There is just so much to balance in life, that socializing is often put on the back burner. However, social connection has big health benefits. It helps fight off cognitive decline, improves mental health and reduces stress.
6. Get creative. Creative expression has been shown to have a positive impact on your mental health. Painting, drawing and crafting all are great ways to positively engage your mind. Participating in art classes or shows increases socialization while reducing stress, anxiety and depression. Art also has been linked to better cognitive function and memory. The visual arts aren’t the only way to get creative. Theater, dance and writing have been shown to have similar benefits.
7. Diffuse stress in the moment. None of us are strangers to stress. While it may be impossible to completely avoid it, you can calm yourself down when faced with a stressful situation. Try counting to 10, listening to chill music, taking three deep breaths using belly breathing or walking away from the situation for a while.
8. Schedule breaks in your work day. Taking regular short breaks can actually improve your focus at work. Go for a short walk, stretch at your desk or do a simple breathing exercise. This will reduce stress and help prevent mental overload and brain fog. The Pomodoro Technique is one method. It breaks work down into 25-minute focused work intervals separated by five-minute short breaks, with a longer 15- to 30-minute break after every four intervals.
9. Unplug from your phone and other screens. Many of us unwind with our devices, but it’s important to take a break from them as well. Limiting daily screen time can help boost sleep quality, reduce eye strain and lower stress levels, while also encouraging more physical activity and face-to-face social connections. If you find it difficult to put your phone down, you can use an alarm to remind yourself to take time away from screens at a certain time every day, such as before bed. There also are apps you can use to limit your daily screen time. Making your bedroom or another area of your home tech-free is another option.
10. Talk with your health care provider. If you want to make changes to improve your physical and mental well-being, your doctor, therapist or other health care providers are invaluable resources. Take the time to consult with professionals who can help you take a holistic look at your lifestyle. They can help you incorporate good habits for a long and healthy life.
Sources: Harvard Health, Mayo Clinic, National Institutes of Health