While there are many effective drugs for anxiety and depression from the pharmacy, exercise is proven to be 1.5 times more effective in some cases.

If you’re an adult, you more than likely understand by now that life isn’t all sunshine and rainbows. At some point, you may have found yourself standing in front of a pharmacy shelf, your eyes darting over the array of bottles and boxes, each promising to help lift your mood or ease your worries. But instead of reaching for one of these pharma “cures,” what if you laced up your sneakers and went for a walk instead?

As odd as it may sound, a groundbreaking study from BJM Sports Medicine suggests exercise could be a more effective treatment for anxiety and depression than any pill bottle on the shelf.[1]

In this blog, we'll explore how depression and anxiety affect Americans, how exercise is proven to help and some easy ways to incorporate it into your busy schedule. Don’t worry - no sweat session required to read this article, but we bet you’ll be inspired to get moving by the end!

Disclaimer: Experts don’t recommend stopping medications. Speak with your doctor before making any medication decisions.

Depression and Anxiety in America

America, a nation renowned for its vibrancy and dynamism, grapples with a sad reality: a rapidly escalating rate of depression and anxiety. The World Health Organization (WHO) reports nearly a billion people worldwide are navigating the rough terrains of mental disorders, with a sizeable portion residing here in the U.S.[2]

We've reeled in some eye-opening facts about mental health in America:

• The Anxiety and Depression Association of America (ADAA) reports depression affects about 7.1% of the U.S. population aged 18 and older.
• Anxiety is the most common mental illness in the U.S., affecting about 18.1% of the population.
• Anxiety disorders are highly treatable, yet only 36.9% of those suffering receive treatment. [3]

While these statistics may sound grim, there's a silver lining! The medical community has traditionally relied on a mix of psychotherapy and medications to manage these issues. But it’s great news that the answer might be as simple as regular, moderate physical activity! Find why in the next section.

Only 20-40 minutes of exercise a day is all that’s needed to reap the benefits of exercise for your mental health.

Why Exercise is More Effective

So how does exercise perform this mental magic exactly? The answer lies within our brain-body connection. Exercise triggers a symphony of biochemical reactions that create mood-boosting endorphins. These "happy chemicals" light up our brain's reward center and reduce stress and anxiety while increasing happiness and satisfaction. It’s a beautiful thing!

It's not just about the chemicals, though. Exercise has also been found to reduce inflammation, significantly improving health outcomes for people with mood disorders. In simpler terms, when you move your body, you burn calories and fight off physical and emotional distress.

It’s important to note that anyone can take advantage of this free medicine. This monumental study champions physical activity as a first-choice treatment for individuals with mental health issues, regardless of age or health condition. Whether you're a healthy adult, a growing teen, a pregnant woman, living with depression, HIV or kidney disease - regular, moderate exercise could significantly improve your mental well-being no matter where you are on life’s journey.

Easy 30-Minute Exercise Ideas

If you already dread the idea of spending hours in the gym, the best part of this study is for you! It takes just 20-40 minutes a day of physical activity to see a reduction in symptoms of depression, anxiety, and psychological distress. That's a small time investment for a massive payoff in your mental health.

Shorter, high-intensity exercise programs produced the study's most profound mental health benefits. This means you don't have to commit to lengthy, grueling workouts to see the difference in your health. Say goodbye to hours on the treadmill or in cardio classes, and say hello to shorter workouts that can fit into your schedule.

To help get you started, here are some simple 30-minute exercise ideas:

1. Take a walk. Whether a quick walk in the park or a leisurely stroll with your four-legged friend, walking is an excellent low-impact exercise that can significantly boost your mood. If you're a pet owner, you're likely smiling right now because you know this is one form of therapy your dog will be more than happy to do with you.
2. Try yoga. Yoga is an excellent mind-body exercise that improves flexibility and helps calm the mind.
3. Dance it out. Put on your favorite tunes and dance like nobody's watching. Dancing isn’t just fun - it's also a great way to get your heart pumping!
4. Get gardening. Gardening can be a therapeutic activity that keeps you active and connects you with nature.

Embarking on a new fitness regimen can seem overwhelming. So start by setting small, achievable goals. Try 10 minutes a day if you’re new or just getting back into exercise. Gradually increase your duration and intensity as your fitness improves. Remember, the journey to improved mental health is a marathon, not a sprint.

In conclusion, the path to a healthier mind might not lie in a pill bottle, but at the end of a jogging trail, on a yoga mat, or even in the joy of dancing to your favorite song. For a country that’s slowly being overwhelmed by the effects of mental health concerns, this new research offers hope. It's time we change our perception of exercise as an 'added extra' and recognize it as an essential part of our mental health regime. So turn your attention to the gym, the park, or even the neighborhood streets - and make movement your medicine!

References:
[1] Singh B, Olds T, Curtis R, et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress: an overview of systematic reviews. British Journal of Sports Medicine. Published Online: 16 February 2023. doi: 10.1136/bjsports-2022-106195
[2] United Nations News. (2022, June 24). Nearly one billion people have a mental disorder: WHO. UN News. https://adaa.org/understanding-anxiety/facts-statistics
[3] Anxiety and Depression Association of America. (n.d.). Facts & Statistics. Retrieved July 31, 2023, from https://adaa.org/understanding-anxiety/facts-statistics

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Tip: To banish stress, breathe in, hold it, then let it out slowly.

“I’m so stressed.” How many times have you heard that from family, friends and just about anyone you encounter?  It often seems worse during the holidays, because so much is demanded of us with so little time to accomplish anything. No wonder there’s more stress, anxiety and tension - just thinking of that endless holiday to-do list can raise your blood pressure.

Bring it back down to normal with these five tips on how to manage holiday stress, before it wreaks havoc on your sleep or your peace of mind. Nobody wants those disturbed.

Gratitude. Be thankful for what you have. Most people are fully content in life without having an Aspen ski chalet or a 90-foot yacht. Psychologists have researched that, when you celebrate what you already have, you tend to be happier and healthier. With that, stress has less of a chance to take hold, and you’re less concerned about keeping up with the Kardashians.

Breathe. You’re in a mad rush to grab a bottle of wine for your best friend’s holiday party and the person on line in front of you forgot their wallet. While they shuffle off to get it in their car, you’re left in line waiting. And waiting. That’s when oxygen becomes your best friend. Take a deep breath through your nose, hold for a count of four, then let it out to the count of eight. Repeat five times and your mindset will shift from red hot to rosé all day.

Tip: It's proven. Playing with your pets calm and relax you.

Play with your pets. Fact: pet owners are less likely to suffer from depression. They have lower blood pressure and cholesterol levels which guard against heart problems. Even better? Playing with dogs or cats elevates your levels of serotonin and dopamine, which calm and relax you. Pets do so much for us, it’s only natural to want to reward them. Try Pork & Apple Sausage Treats for dogs or Turkey Hearts Freeze-Dried Treats for cats. Both are Y-U-M.

Let go of perfection. Throttle back on anxiety when your 9-year-old’s rendition of silent night needs more work before the holiday pageant. Instead of trying to improve it to the level of Mariah Carey, relax, sometimes it’s better to just let good enough be enough.

Don’t abandon your healthy habits. Yes, it’s snowing. Yes, it’s cold. But a short jog can help raise your spirits and get your endorphins flowing. Refreshing runs, or even a brisk walk, are a good start. Now keep up the good work by refreshing your skin. Keep that summer glow of yours from fading with our Facial Serum. A few drops is all it takes to revitalize, hydrate and pamper your skin. So now a petal-soft complexion is definitely in season.

Remember, the key for a happy, healthy holiday season and beyond is to catch stress before it starts - so you can concentrate better, sleep better and feel much better for the holidays.

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Are you stressed out? If you’re like most Americans, chances are the answer is, “Heck, yeah!” Unfortunately, stress is a way of life for too many of us. Whether it’s concerns over family, work, relationships or even daily traffic jams, there seems to be a never ending stream of stressors.

There are many different facets of stress. It can help you in some instances and hinder you in others. And there are coping mechanisms that can diminish it (the bad stress). If you’re already feeling too stressed to read the rest of this article, then it’s a pretty good sign that you should keep reading - so take a deep breath and read on.

What is stress?

Stress covers a range of physiological responses to certain life events, such as a threat, a heated argument, and real or imagined danger. In short, stress is your body’s way of protecting itself in the face of these challenges. Your body releases adrenaline and cortisol hormones in order to prepare you to take action. At the same time, your blood pressure rises, breathing becomes more rapid and your heart starts pounding. These physiological changes can help boost your strength, bolster your stamina and hone your focus, which is why some people claim they work well under pressure.

Common stressors

Some common negative stressors can include workplace stress, the death of a loved one, divorce, injury or illness. Even seemingly positive life events can bring with them stressors such as marriage, buying your first home, having kids, or even getting a promotion. Stress can even be self-imposed from pessimism, perfectionism, or the inability to accept uncertainty.

Are you a serial stressor?

There’s no doubt that stress can help you meet short term challenges. However, chronic stress can leave your body feeling overworked and can be detrimental to your health. Moreover, long-term stress can increase your risk of heart attack or stroke, lead to premature aging, and leave you more vulnerable to anxiety and depression.

If you believe you might be suffering from debilitating chronic stress, the first step is to talk with someone trained to help you overcome these stressors, like a doctor or therapist. Next, try your best to avoid negative coping mechanisms such as smoking, overeating, or drug abuse. Here are our tips for reducing stress in your life in a healthy and more practical way:

Talk to a Friend: Expressing your feelings to a trusted friend can lighten your load. Remember, the more you isolate yourself, the more susceptible you will be to stress.

Exercise: Walk, swim or take a bike ride. When you exercise at a certain level over a period of time, the body produces chemicals that can make you feel good.

Eat a Healthy Diet: We know it can be difficult, but try to avoid fast foods loaded with fat and preservatives, overly salted foods, caffeine and sugar. Make sure your diet includes proteins, whole grains, fresh veggies and plenty of water.

Laugh: You read that right. According to the Mayo Clinic, “Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain.”

Meditate: There’s no need to take a class or even buy a book on meditation. Just find a comfortable and quiet spot and think about all of the positive things in your life. Make an effort to feel truly thankful for each of them.

Curl up with a furry friend: We have to admit - this might be one of our favorite things to do. Spending quality time and cuddling up with your pet can lower blood pressure and stress levels.

Do nothing: Yep, nothing! Sometimes it’s easy to lose sight of the fact that it’s okay to just do nothing at all for a while. Stop whatever activity is at-hand and savor the moment.

No matter which techniques you choose to incorporate in your routine, we truly hope they’ll help you to live a more abundant life, with less stress!

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As great as life can be, it’s not always rainbows and salted caramel gelato; obstacles come up at work, your kids misbehave, a family member gets sick, or sometimes people don’t treat you nicely. The good news is that you can decide not to allow outside circumstances to affect your peace and happiness. How?

By practicing mindfulness. 

Mindfulness can simply be described as paying attention to the present moment without judgment of what is; it’s about learning to “mind the gap.” That instant between action and reaction where we choose a response. 

So when you’re sitting in traffic for an extended period of time, you’re mindful that you’re stuck in one place - not moving, but you don’t judge it and get irritated about it. You don’t honk and lean your head out the window, cursing the person in front of you for not moving up the extra two feet ahead of him as if that’s going to get you to your destination any faster. You become so rooted in the now that you accept where you are and what the situation is at hand. You’re so mindful of what’s going on in the present that it doesn’t pull you back to the past or project what this moment is going to turn into in the future. Many people discover this place of presence through meditation, but it can also be reached through something as simple as watching your breath. 

Connecting to your breath is one of the most simple and effective ways to pull your thinking out of the past or the future in order to consistently live in the present.  

The act of breathing is the body's most vital and basic function, and it’s the simplest tool we have to slow down, get present and focus on the now. It’s been said that “the breath is a mirror of the mind” and whatever is going on in your head can usually be seen in your breathing. Anxiety and fear create short, shallow breathing; peace and calm present as a smooth, slow inhale and exhale. 

Just to be clear, we want to be on the peaceful, smooth end of the breathing scale. Here’s one of our favorite, and most accessible ways to connect to your breath and the present moment. 

Practice 1:2 breathing

Find a comfortable seat and close your eyes; this can be in a quiet room in your house or a crowded subway - in fact, the more noise the more you’ll notice it working. This breathing method has you double the time of the inhale on your exhale. So if you normally inhale and exhale to a count of four, then you would double the exhale to eight. Take a deep full breath in - all the way to your upper chest, and then exhale it all the way out until your navel contracts. On the next inhale silently count to four as your ribcage expands fully, and then on the exhale extend the count to eight as you release the breath all the way out. Doubling the breath on the exhale calms the nervous system and helps you focus on the present by dropping all thoughts while you consciously count.

In many cases, people go on autopilot and react to a circumstance in a similar way they’ve been conditioned in the past, or have an instinct to instantly think the worst of any situation. Instead, mindfulness teaches us to take a moment, breathe, and think about the most appropriate way to respond to a situation. Try it - your family, friends, and coworkers will thank you for it!

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How many times have you downloaded an app, excited for it to deliver anything from an increase in productivity to a decrease in stress, yet after just two days in - you’re out? We get it, but maybe the app you chose just wasn’t a good fit. To help you give it another try, we did the research and rounded up our favorites in a few top categories. 

We chose them based on reviews, accessibility, price, and offerings - so whether it’s wanting to up your fitness routine, learn how to meditate, or get more sleep, we’ve searched high and low to share the best of the best. 

Some are free and some have a low monthly fee, so if you have room in your budget alongside Netflix and Prime, we think they’re worth it for the extra content and support they provide. 

In the end, the real deal breaker as to whether an app will work is if you not only download it but actually use it - and the only person who can help you with that is, well, you. Set a goal within the app, then create space in your calendar to follow the program, videos, etc. and commit to it for at least 30 days to see and feel results. 

Best of luck, we know you can do it!

Meditation

If you’ve ever tried to meditate on your own and declared you’re “not good at it,” we urge you to try again. Not only is meditation an amazing way to stay present and calm your nervous system, it can also help you sleep. These apps have guided meditations that help you stay focused and relaxed all at once.

• Headspace: 14 days free, then $5.83 per month
• Insight Timer: Free

Sleep

We all know how important a good night’s sleep is, yet it’s something so many of us are lacking. Try these apps to not only track your sleep, but set gentle wake up reminders, detect snoring, and even play relaxing sleep sounds to lull you into next level slumber.

• Sleep Cycle: Free with in app purchases
• Calm: Free trial then $69.99 a year

Nutrition

Sticking to a healthy eating routine isn’t always easy, but having a pocket nutritionist and endless recipes at your fingertips make it so much easier. These apps not only have amazing recipes, nutrition guides, and calorie trackers, but they also offer workout videos.

• Deliciously Ella: Free 7 day trial, then $9.99 a month
• My Fitness Pal: Free with tons of tools, upgrade for more personalized data at $49 a year

Fitness

Staying on track with exercise is something many people struggle with, so using an app that guides you through workouts you can do from your living room, in under 20 minutes, is a gift. These apps offer everything from strength training to guided runs and help you track your workouts so you have a record of what you’ve done each week.

• Pear Fitness: Free with in app upgrades
• Nike Training: Free

Yoga/Pilates/ Hybrid

If you’re looking for more of a mind/body workout, these apps offer great classes, some even incorporating strength training moves that get you not only flexible, but also strong. Plus many of the classes end with meditation for an all-in-one experience.

• Alomoves: Free trial, then $20 a month
• Gaia Yoga: Free trial, then $11.99 a month / $99 a year

BONUS: Goal Setting

Here’s the thing- you can set the loftiest of wellness goals, but if you don’t keep track of getting them done, there’s less of a chance you’ll stick with them, so we’ve included a bonus app that helps you do just that. Whether it’s drinking more water, walking your dog to get in your steps, or avoiding sugar during the week, Streaks can help you follow your progress.

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How Affirmations Can Change Your Life

Have you ever woken up, before touching your feet to the floor, and immediately thought, “ugh…. ?”

Unfortunately, you’re not alone. A recent study has shown that only 14% of Americans are happy - but that doesn’t mean you should continue to be a card-carrying member of the Unhappy Club. You have the power to change your life every morning when you wake up, and we’ve got a great tool to help you do just that - daily affirmations.

Daily affirmations are a great tool to create the life we want, and have been proven to help us develop a positive mindset, where we are not only grateful for what we already have,  but that we believe we are worthy right now of what we want to cultivate in the future.

What exactly are affirmations?

Affirmations are positive statements that can be used to overcome negative and self-sabotaging thoughts. The theory is - the more you repeat them, the more you start to believe them, and that helps to create positive change in your life.

If you’re thinking this all sounds a bit “woo-woo,” and could never picture yourself practicing daily affirmations to train your mind, just think about how you might perform daily exercise to train your body - it’s not any different, and there is actual science behind it.

Many times we start our day off negatively because we’re in a state of lacking, and when we constantly have negative thoughts surrounding our appearance, our financial state, our relationships or our career, it affects our confidence, mood and mindset. The problem with constantly thinking negative thoughts, even in our subconscious, is that we start believing them.

The great news? Because you’re in control of your thoughts, words, and actions, you can ditch the Debbie Downer mindset, think the opposite, and create the reality you really want to be living in.

Research has shown that the subconscious mind plays a major role in the path our lives take and the actualization of our goals, as repeating positive statements can reprogram our thinking. What we tell ourselves on a subconscious level can have a significant impact on our self-esteem and therefore our motivation and determination, which ultimately nudges us to think and act differently so we can live our best lives.

Think about a day when you felt good about yourself - maybe you landed a new job, ran your first 5K or got a clean bill of health from the doctor. Can you remember how that one thing made you feel good about your entire life in general?  Maybe it gave you the motivation to eat healthier, to pitch a new client, or to finally ask out that person you’ve had your eye on at the coffee shop every morning. 

Daily affirmations can also simply be a reminder to be grateful or focus on the positive in every situation, or they can serve as a stepping stone to create incredible transformation. 

Research has studied the multiple benefits of daily affirmations. They can:

• Help you to perform better at work, even by just repeating to yourself that you are confident before a big meeting.
• Lessen the effects of stress. In one study, a short affirmation exercise boosted the problem-solving abilities of "chronically stressed" subjects to the same level as those with low stress.
• Decrease low self-esteem, depression, and other mental health conditions, as they have been shown to stimulate the areas in our brains that motivate us to create effective positive changes in regard to our health.
• Increase confidence and decrease negative attitudes. One study found that a stronger sense of self-worth makes you more likely to improve your own health, and using affirmations to boost your confidence helps to create that positive self-identity.

How to write your own affirmation: 

• Start in the first person, “I” or “I am....”
• Write your statement in the positive, for example, instead of saying, “Today I won’t be lazy or eat any bad foods,” say: “Today I will nourish my body with healthy food and exercise so I have lots of energy.”
• Write in the present, not in the future. This is where most people get caught up when starting because they don’t feel like they can repeat something that they don’t actually see as being true, but this is where rewiring our subconscious mind starts. So instead of saying, “When I get a new job and lose ten pounds I will be happy,” say, “ I am happy now at my job and in my current body.

If you’ve ever had someone tell you to “Fake it till you make it,” they were on to something. That last one has the most potential to create change, as studies show that if you act like something is already true, then it’s more likely to materialize in real life because you will start to take action as if it’s a reality.

Sample affirmations:

Today will be a productive day.
Each day, I am getting closer to achieving my goals.
My body is healthy; my mind is brilliant; my soul is tranquil.
My relationship is becoming stronger, deeper, and more stable each day.
I possess the qualities needed to be extremely successful.
My business is growing, expanding, and thriving.
My potential to succeed is infinite.
I acknowledge my own self-worth; my confidence is soaring.
Everything that is happening now is happening for my ultimate good.
The perfect partner for me is coming into my life sooner than I expect.

Right now, pick one area in your life where you’d like to create change and either write your own or choose an affirmation from the list above, then commit to repeating it to yourself every morning for at least a week.

Write it on a post-it, make a graphic for your phone screen, or even program your Alexa to make it your morning alarm, and then say it out loud. However you commit to repeating your affirmation daily, we promise it will make you feel more confident, more powerful, and ultimately happier!

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According to mental health therapists, this past year has been one for the books in terms of stress. Even 18 months after the start of the pandemic they’re still seeing record numbers of people suffering from anxiety who can’t quite break the cycle.

Have no fear. Although there are serious mental health situations that require guidance from an MD, there are many ways to manage the daily stress that we’ve been feeling, and it’s something we should make a priority.

So, if you’ve drunk all the chamomile tea you can stomach and you’re still stressed, we’ve got a few quick and effective ways to relax and lower your heart rate that will leave you feeling post-luxury massage without the high price tag.

When we’re constantly stressed, our adrenal glands become overloaded and our bodies can’t tell the difference between running away from a bear or being annoyed from sitting in traffic.

And while those adrenal glands jumping into action serve a very important function, when they’re overloaded on a daily, weekly, or even yearly basis they aren’t able to produce the amount of hormones the body needs to function properly.

And that’s a problem we don’t want you to have. So if the stress you’re dealing with isn’t a medical emergency, these tips will help you lay your head on the pillow at night with a clear mind and calm body.

Move your body

Walk, run, jump on a trampoline, or go out with your friends and dance. Not only will it get your mind off any stressful situation you might be dealing with, but it will boost your endorphins, which decreases stress.

Do something creative

Don’t fancy yourself an artist? It doesn’t matter. You don’t have to paint a picture on a canvas, even grabbing an adult coloring book will help get your right brain going and distract you from whatever is causing you stress. And yes, coloring with your toddler counts too!

Unplug

Put down your phone and turn off notifications from your apps. Not only does staring at a screen nonstop cause stress, it can also disrupt your sleep and even cause depression. Instead of scrolling, read a book, put on a sheet mask and take a power nap, or spend time with people you love - those who make you laugh, not stress you out.

Once you’ve unplugged, you can move on to our last suggestion that will really take your stress down a notch - or 20.

 

Take Your Vitamins

Research proves that keeping certain vitamin levels balanced can help our mood and stress levels, so it’s a quick and easy way to stay centered and calm - and also keep our cells healthy while we’re at it.

“Stress” can refer to either the mental stress we feel from being overwhelmed or physical stress that our bodies encounter on a cellular level, which can then have an effect on how the body functions as a whole.

Our resident nutritionist, Keri Glassman, stresses the importance of eating your vitamins as much as possible, but also promotes taking supplements when chewing 50 pounds of vegetables won’t cut it. There are certain vitamins that she always recommends to her clients and we’ve made sure to include them in our supplements.

B vitamins help us optimize energy from the food we eat, Vitamins A, C, and E are powerful antioxidants, which help us keep damage from free radicals at bay. If you don’t know where to start, check out our Multivitamin, developed with Keri, to provide just the right amount of the vitamins you need to thrive.

Restorative Yoga

A restorative yoga pose combined with a breathing exercise, thanks to an increase of oxygen, will have you feeling like jelly in no time. Restorative poses are designed to open the body in a gentle and comfortable way, while engaging our parasympathetic nervous system to take us into a resting state. The following pose allows you to let the body settle into the pillow to open the shoulders and relax the torso, while supporting the legs in a butterfly position releases the hips from the stress.

Supine Bound Angle:

• Grab a yoga bolster or a hard pillow from your couch to support you in a reclining position.
• Lying on your back, bend your knees and bring the feet to the floor as close to your seat as is comfortable.
• Slowly open your knees out wide and bring the soles of your feet together.
• You want to feel a nice stretch in the inner groin, but not as though anything feels like it’s being pulled too much.
• Extend your tailbone toward the heels, and reach the crown of your head in the opposite direction, lengthening the spine.
• Place the palms, face-up, next to your hips, and relax your shoulders down toward the mat, away from the ears.
• Lastly, soften your face, eyes, jaw, neck, and throat, coming into a nice even breath.

Want to get even more chill? Add this breathing exercise.

1:2 Breathe

As you learn to control the breath to an even 1:2 ratio, the body relaxes and the mind becomes peaceful. If you can’t do this in the pose above, this can be done while waiting for your kids after soccer practice. Begin to take full deep breaths, creating a steady inhale and exhale; then mentally count the length of each inhale and exhale. Gradually begin to extend your exhale so that it eventually doubles the inhale. For example, if you are working with an inhale of four, then you will exhale to eight. Once you find your rhythm without any strain, try to stick with it for at least 10 rounds of inhales and exhales, or longer if you can. You’ll instantly feel calmer after only a few rounds.

Pick one or try them all, we promise you’ll feel less stressed in only a few minutes with any of these suggestions - unless your toddler is having a meltdown next to you, then you might need to try all of them at once.

If you do feel overwhelmed by the amount of stress you’re experiencing it’s important to seek help. Mentalhealth.gov has incredible resources.

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Start Your Day Off Right

With the New Year here, many of us are thinking of some good habits we want to implement into our lives. One of the biggest things people think of is to completely disconnect from technology. This could mean staying off and away from their smartphones, televisions, and computers. While it sounds good on paper, it may not be the smartest to quit cold turkey. This can be quite unrealistic and hard to stick to, so a better option would be to decrease, not disconnect.

We get it, technology can be pretty overwhelming sometimes. You probably catch yourself scrolling through social media or stuck in front of a TV for hours at a time. Before you know it, the day just passes by. One of the other things about technology, primarily social media, is that we constantly compare our lives to the people we see online. This causes an unhealthy relationship with yourself as you start to become unhappy with your own reality. There are other harmful effects of too much screen time including:

• Eyestrain
• Blurry vision
• Headaches
• A disrupted circadian rhythm
• Neck and back pain

So, it sounds pretty reasonable when you decide that you want to go on a full technology detox. You may think it’ll relieve you of any related stress and allow you to fully relax without the worries of needing to respond to someone. This may have worked well in the past, but it doesn’t necessarily do as much good as you think.

Technology surrounds us in our everyday lives. Whether you work on a computer, or make calls and texts on your phone, our society is engulfed in it. Technology has only grown over the years, which has made it even harder to disconnect from it. Some of us might even flippantly say we are addicted to it. In saying this, it’s important that we don’t completely rid ourselves of it. Not only would it not last long, but it also doesn’t work so well when you are trying to go about your normal day. Texts, calls, and work emails are just a few things that make it difficult to fully disengage.

Instead of completely disconnecting from technology, set a goal to decrease and limit your time on it and around it. This is a much easier habit to implement into your life since you won’t be quitting it so abruptly. For example, if your screen time on your smartphone tends to be around five hours a day, set a goal of  two hours, or any amount you feel is achievable. Find yourself sitting in front of the television binge watching your favorite show? Decrease down to an episode or two.

If you find it hard to stick to it, you can write it down where you’ll always see it so you’re constantly reminded of it. You can even tell a friend to help hold you accountable. Set yourself up for success and schedule this time away from technology to do other activities. You can go for a walk, talk to a loved one, or spend time doing a hobby. Little by little, you will start to feel the results of decreasing your tech time, both mentally and physically. You can do this!

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2020 has been quite the year and we’ve all been through this journey of ups and downs. The new year is finally here and you might be tempted to think of a long list of resolutions you want to accomplish. Maybe you want to start going to sleep earlier, make a workout plan, or save a certain amount of money. We get it - you may feel like you lost a lot of time and need to catch up on life. We’re here to tell you though, resolutions shouldn’t necessarily be your focus in the new year. Goal setting is a much more realistic way to reach where you are striving to be.

What is goal setting?

Goal setting is the process of defining exactly what your goals are and what steps you will take to achieve them. This ensures you have a solid plan in place with set deadlines. As you define these objectives, they should be attainable and tangible.

Why does goal setting work better than resolutions?

Resolutions are merely goals or habits you want to incorporate into your life without actually having a plan in place. This can make it extremely difficult to live out your resolutions in the new year. In fact, about 80 percent of resolutions fail before the end of February! This is usually because the resolutions set are huge goals that end up being very overwhelming, especially when you don’t have a deadline or clear plan set for yourself.

In saying this, goal setting is much more efficient in this way because even if you have a big, intimidating goal you want to reach, you can break it down into smaller ones. For example, if you are aiming to shed a bit of that holiday weight, it is better to take it little by little. Aim to lose a lesser amount of pounds each week rather than a higher amount of pounds in six months. Smaller goals are easier to obtain and you are much more likely to reach your target.

How can you incorporate this into your life?

It’s best to identify a few goals you want to achieve. Don’t overwhelm yourself with a bunch of things you want to get done this year. It’s okay to have a top two or three objectives and put all your energy into those few. On top of this, there is also something called setting “SMART” goals. This means your goals should be:

1. Specific - Stay away from generic goals like “eat healthier.” The more specific you are, the better it will be when you start planning.

2. Measurable - Measure your progress in terms of amounts, time passed, etc.

3. Attainable - Goals are meant to be achieved! They should not be so out of reach that you cannot attain them.

4. Relevant - Keep your goals aligned with your life. Make sure it helps you get where you want to be.

5. Time Bound - Set a deadline! It will only make it that more rewarding for you when you achieve it.


Now that you have your goals, it’s time to make a plan for each one. Write out the small steps within your large goal and make deadlines for those too. All that’s left to do is stick to your plan! Just remember that you can take advantage of goal setting at any time of the year, it isn’t only limited to each time the new year comes around.

Happy planning and Happy New Year!

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There’s never a better time than now to evaluate your habits and goals plus make changes that will benefit you. Some people might reflect on their daily routine and decide they want to start a fitness plan, focus on their diet more, or learn a new skill. It’s also just as important to pay special attention to your mental and emotional health while truly investing time in YOU!

This year has brought many difficulties as well as a “new normal” that we are all trying to get accustomed to. While physical distancing is necessary during these times, it is not optimal for mental and emotional well-being. It is natural for people to want social interaction and the lack of time spent in person has led to a great deal of anxiety and stress for many. There are multiple ways to work on your mental and emotional health, but journaling is an effective way to track your day-to-day moods. This is an age-old activity that allows you to reason through daily situations as well as make sense of both positive and negative thoughts.

Types of Journaling

Journaling can take many different forms. Many of us may have had a diary when we were younger, and though the fact that Kristi had a crush on Chad isn’t of great consequence, that was a form of journaling. You may have had to keep a journal in your English class when you were in school or maybe your healthcare provider asked you to keep a nutritional journal or one for any type of therapy.

The great thing about keeping a journal is that there are no real rules. Your journal can be about any topic that helps you or about anything that you're interested in. Some people keep journals full of poetry or little blurbs about daily events in their life. It can be a way to write out all your thoughts on paper. Journals can be strictly private for your eyes only, or they can be shared with others. Blogs, for example, are sometimes considered online journals. These are the blogs that are often personal in nature.

What Journal Method Is Right for You?

This is a personal decision. Some people are comfortable sharing their journal and they get a great deal from the feedback they receive from readers. In other cases, it might be easier to be fully honest if you know that no one else will read your thoughts. A mental health journal should help you gain clarity and it needs to be honest.

Your journal should be a way to guide you with self-improvement. This is going to be specific to your own needs. You might find that it's a good place to help you prioritize the things that you need to do in your life. Or, maybe it's a good space to write about the things you're afraid of or the relationships you're having trouble with. Again, there's no right or wrong answer here. You'll find that the act of writing these things down can offer a great benefit both in the present moment and long term.

Writing in a journal can be like a form of meditation. You have the ability to clear your mind and verbalize all of the thoughts in your head on the page. You can also look back at your writing later, with a clearer mind, and really analyze the thoughts in a more unbiased way. This can help you decipher and analyze things in a way that is exceptionally difficult to do in the moment.

How Do You Begin Journaling?

While journaling is unique to you, there are some basic rules you can follow to stay on track.

• Choose the method that's most convenient. If you prefer typing or keying information, you might open a blank document to become your journal. You can also create a blog that's private or public.
  
  
• Add your own creativity to the process. Journaling doesn't need to only be words, unless you prefer to use prose exclusively. You can add any form of creativity that you want to make it yours. This might include adding photos, drawings or paintings, and decorations of any type. This works for an online journal as well as a physical book.
  
  
• Develop a routine. Journaling reaps the most benefits when it becomes a habit. You can set aside time each day to work on your journal or you might simply keep your journal handy to add bits as the mood strikes.

Your journal may change over time as your needs and goals change. It’s not a static process. Your goals now might focus on your health while in a year you may start to work towards a new hobby. Journaling can become a self-improvement tool that you can turn to at any point in your journey through life. So, grab your journal and start making strides towards the best version of yourself!