Go green: Studies showing that gardeners are less stressed and live longer come as no surprise to longevity expert Dan Buettner, author of The Blue Zones. “If you garden, you’re getting some low intensity physical activity most days, and you tend to work routinely,” he said.
Plus, said Dr. Bradley Wilcox, a gerontologist at the University of Hawaii, “Gardening gives you that something to get up for every day.”
2. Reading
Turn the page: “Older individuals, regardless of gender, health status, wealth or education, showed the survival advantage of reading books,” said Becca Levy, professor of epidemiology and psychology at the Yale School of Public Health. “We know that reading involves two cognitive processes that could [help in living a longer life]: the slow, deep immersion needed to connect to content, and promotion of empathy, social perception and emotional intelligence.”
3. Playing or listening to music
Take note: Per the folks at Johns Hopkins Medicine: “If you want to keep your brain engaged throughout the aging process, listening to or playing music is a great tool. It provides a total brain workout. Research has shown that listening to music can reduce anxiety, blood pressure and pain as well as improve sleep quality, mood, mental alertness and memory.” In fact, one study showed that going to gigs on a regular basis can help add a decade to your life.
4. Dancing
Bust a move: “Dancing is mainly linked to physical health benefits,” explained the British Heart Foundation. “But when you dance, you are moving different parts of your body in a coordinated way, and this activates several parts of the brain.” That’s always a plus in the fight against age-related diseases such as dementia.
5. Doing yoga
Stretch out: According to experts at Henry Ford Health: “Studies show practicing yoga can help lower blood pressure, slow down heart rate, reduce stress and trigger the release of feel-good chemicals in the brain. So it’s no surprise yoga can help maximize your health and longevity.”
There’s something magical about this time of year: the nostalgia of back-to-school vibes, pumpkins on every doorstep, crackling fires, crisp weather, and foliage so beautiful you’d think it was fake. I love fall, but after the initial excitement of pumpkin-flavored drinks and sweater weather wears off, the shorter days and chilly temperatures can leave me feeling physically and mentally drained. If this is the case for you, too, you’re not alone. As the season changes, it’s natural for our moods to shift too. Experts have confirmed that a decrease in daylight can affect our sleep, energy levels, and social ability.
Source: @waityouneedthis
While it’s essential to take steps to protect your mental health all year round, the change in seasons may require extra support. We need to be proactive to prevent the fall and winter blues from setting in. (If you struggle with mental health concerns, it is always best to consult with your primary care provider or a licensed therapist or counselor.) This year, I’ve decided to make a commitment to protect my mental health by engaging in rituals that support me in a positive way. Read on for seven wellness rituals you can implement now for a happiness boost that will last the entire upcoming season.
1. Pick up a new hobby
As the weather outside turns frightful, we spend more time indoors. And if you’re anything like me, this means you tend to spend more time mindlessly scrolling, making you feel less energized. As you cozy up inside this fall, consider putting down your phone and picking up a new hobby. Hobbies help to relieve stress while providing a creative outlet. As a bonus, hobbies can also allow you to connect with community members who share your interests. They can even help you perform better at work. So whether it is picking up an instrument, learning to knit, or trying a new workout, there’s something for everyone to try this fall.
2. Spend time in nature
Summer might be ending, but it doesn’t mean your hot girl walks have to. Regardless of the season, experts have proven that spending time in nature boosts mood, eases stress, and helps increase confidence. Bundle up in your favorite fall layers to enjoy walks or workouts outside. And if you’re looking for more ways to reap the benefits of nature, consider taking advantage of fall-themed activities, such as hiking, apple picking, corn mazes, and pumpkin patches.
3. Try a new recipe
I could go on and on about how much I love to cook and bake in the fall. Call me basic, but I will take all the pumpkin- and apple-flavored foods. When it comes to fall cooking, I feel like the possibilities are endless for creating comforting and nourishing meals. Take this as your sign to try out new fall recipes. By making it a point to try a new recipe each week, you create intention, purpose, and something to look forward to, which can be energizing and inspiring. Better yet, invite your friends over to cook together or consider starting a monthly cookbook club and taking turns hosting.
4. Plan something to look forward to
Having something to look forward to can increase happiness and make you feel more creative and productive. But that doesn’t mean you have to go on a luxurious vacation or plan a huge party. This fall, try planning experiences with your friends or family, such as a Halloween costume party, pumpkin carving contest, football watch party, or Friendsgiving. These events can help build anticipation in a positive way. And on a smaller scale, take the time to make your morning cup of coffee or work outfit exciting, which can also boost your happiness.
5. Do a fall cleaning session
You’ve heard of spring cleaning, but what about fall cleaning? Like the leaves falling, the changing season is the perfect time to let go of what’s no longer serving you. Consider this your moment to go full Marie-Kondo-meets-The-Home-Edit and clear away items you no longer use, wear, or need. Check out local organizations in your community to donate old items or organize a clothing swap with friends. And aside from physical objects, fall is also a great time to check in on your inner self and reflect on the current year and the months ahead. Are you meeting your goals? What habits are you looking to form? What behaviors are no longer serving you? Dive in to make the last few months of the year the best ones yet.
6. Bring the outside in
As we spend more time indoors, it’s easy to start feeling restless. We know that spending time in nature is great for our mental health, but did you know having elements of nature in your home can have similar effects? Some studies have found that interacting with indoor plants or incorporating natural elements in a room can help reduce stress and anxiety. Luckily, fall decor leans heavily on natural elements (dried flowers, wreaths, pumpkins, etc.), so those fall essentials you’ve been eyeing may be more than just cute decorations. If pumpkins and gourds aren’t your ideal decor, there are plenty of other options. Try moving your desk chair next to a window for more sunlight exposure. Add indoor plants and photos of the great outdoors to your living space. Burn scented candles or use diffusers that smell like the outdoors. All of these easy options can help improve your mental health.
7. Prioritize rest
When the days get shorter, it’s natural to feel more tired. You shouldn’t push through it or get down on yourself for feeling less energized. Take a cue from nature and use this time to prioritize rest–physically and mentally. Getting enough sleep is proven to help strengthen our immune systems, which is something we can all benefit from this time of year. Make it a point to create a consistent sleep schedule that works for you, and if your sleep is already in check, find other ways to protect your energy this season. That could mean choosing your commitments wisely, spending less time scrolling, or cultivating more self-love.
Short-term stress isn’t always a bad thing. It prepares our mind and body for what we need to do in the moment. Chronic stress, however, is more extreme and consistent — and has toxic effects on your body.
Stress fitness: A dose of healthy stress
Stress fitness is a way of exercising the body with short bursts of stress. Studies show it can improve the health and regenerative life span of your cells, instead of slowly wearing them out.
Compare drinking coffee all day with enjoying a single shot of espresso. The former is not so great for you and probably leaves you feeling anxious and jittery; the latter comes with mood- and health-boosting benefits.
Stress is the same way. You don’t want to be stressed the entire day, but you do want to take short, intense “shots” of it that will initiate your body’s recovery process and train it to be more resilient to future stress.
How to practice stress fitness
I like to do my stress fitness exercises in the mornings a few times a week, or at least once a week. Here are two to pick from:
1. High-intensity interval training (HIIT)
Complete one round of high-intensity interval training, which takes roughly seven minutes. You can pick as many from the following list as you like, but keep it simple to start:
Push ups
Plank
Side plank
Jumping jacks
High knees
Rope jumping
Mountain climbers
Jump lunges
Jump squats
Burpees
Do each exercise for 30 seconds, followed by 10 seconds of rest. Repeat until the seven minutes are up.
Find your edge of intensity with speed where you feel some discomfort or struggle. Welcome the discomfort and difficulty as part of the experience — don’t fight against them.
If you haven’t been active in a while, start with something accessible like slow to brisk walking.
2. Turn the dial to cold
Studies have found that taking a quick, cold shower can decrease inflammation, increase longevity and improve your metabolism.
At the end of a warm shower, turn the dial to cold. Can you stay under the stream for 15 to 30 seconds? A minute? Push yourself to your edge in the same way you would with exercise, then relax into it. This is key.
To build resilience, match the shock of the stress response with a relaxed mind as much as possible.
Bonus practice: Heat it up!
Cold exposure turns on positive stress, and so does heat exposure, in the right circumstances.
While more research is needed, some studies have found links between sauna bathing and lower risks of cardiovascular issues and inflammation.
Your heart rate increases during sauna use, as if you were doing moderate exercise. If you have access to a sauna at home or in your gym, try sitting in it for 30 minutes.
But be sure to check with your doctor first if you have serious health conditions.
Written by Elissa Epel, PhD
Source: Stock Markets, Business News, Financials, Earnings – CNBC
The following 10 hobbies are fun activities that Sandra Glavan, Life Coach adopted to manage her anxiety. You don’t need to introduce all of these 10 activities, to relieve your anxiety.
One hobby is perfect enough.
africanobserver.co.uk
1. Writing Expressively
I have intentionally listed writing at the top because I highly recommend to every person with anxiety to try expressive writing as a way of releasing their thoughts and emotions.
Expressive writing is a highly effective anxiety management technique, and in my experience once you start to notice the benefits you are likely to get pleasure from engaging in this activity.
2. Listening to Calming Music
Regularly listening to calming music can be a highly effective way to calm down quickly and ease your anxiety symptoms.
One study in 2017 concluded that
Music listening is associated with a decreased level of anxiety and distress.
This is one of my favorite hobbies for relieving anxiety, because I realized very early on that each time I would put on my headphones and listen to relaxing sounds on YouTube my anxiety would start to ease instantly.
I found this to be incredible, and putting on calming music became one of my emergency anti-anxiety measures.
3. Reading Empowering Books
A 2009 study at the University of Sussex found that reading can reduce stress by up to 68%, so this is a highly effective hobby for people suffering from stress and anxiety.
Reading powerful books by beautiful authors such as Louise Hay, Eckhart Tolle, Jen Sincero, Deepak Chopra, Bruce Lipton, Thich Nhat Hanh, Jack Kornfield, Shakti Gawain, and Wayne Dyer, helped me to get out a very dark anxiety hole.
I can’t thank these people enough for spreading such powerful messages and I have come to love their work so much.
Without exaggeration, I have read some of their books over and over again and I still pick them up now and read a few random pages when I need to be inspired.
If you don’t have the time to read, you can listen to all of these books instead by signing up to a platform such as Audible.
View all 10 hobbies for stress relief below:
Hint: Could you enjoy walking, yoga or eating? Click below and find out!
In short, “knolling” is an organizational method that involves arranging groups of tools and other everyday like objects into parallel lines or 90 degree angles. The result is a workspace that looks clean and symmetrical, where the items you use regularly are clearly displayed, instead of tidied away. Your stuff is not only accessible, but also aesthetically pleasing.
Photo: nadianb (Shutterstock)
You may have also seen Instagram posts featuring knolling—similar to the image above—where its more commonly referred to as “flat-lay photography.”
The name “knolling” is a reference to Knoll, Inc.: An American furniture company founded in 1938 that has manufactured chairs, tables, desks, and storage pieces from iconic designers and architects, including Eero Saarinen, Florence Knoll, Marcel Breuer, and Frank Gehry.
The organizational method dates back to 1987, when sculptor Andrew Kromelow and artist Tom Sachs were both working in Gehry’s studio. Kromelow coined the term, and Sachs popularized it.
How to use knolling to organize your space
In 2010, Sachs created a video for his employees titled “10 Bullets,” which he described as “the studio manual.” One of the 10 bullets is “Always Be Knolling,” in which he breaks down the organizational method into four steps:
Scan your environment for materials, tools, books, music, etc., which are not in use.
Put away everything not in use. If you aren’t sure, leave it out.
Group all like objects.
Align or square all objects to either the surface they rest on or the studio itself.
Source:
‘Knolling’ Is ‘Kondoing’ for Maximalists (lifehacker.com)
We’ve all been there: had a bad day at work, the kids won’t stop screaming and there is nothing in the fridge for dinner. It never ends. You feel like you will never catch up.
Life is full of surprises. We can’t go back and we can’t predict the future.
Photo: Kaylah Otto Via Unsplash
And sometimes, you forget to take care of yourself in the process.
You could be going through a tough time. Perhaps you’ve just had a recent breakup or did a sudden move.
You may also be struggling with anxiety or depression. If that is the case, it’s best to talk to a professional and get it properly treated. Causes of anxiety or depression vary from environmental to chemical.
Self-care should not be something you do once in a while when you’re exhausted. You need to get into the practice of taking care of yourself every day. This helps prevent burnout.
When you learn how to take care of yourself, you feel better about yourself — it shows. Your family and friends will also notice.
If you feel yourself close to shutting down from stress and burnout, here are 21 self-care tips to try.
1. Sleep on it
You really need a good night’s rest. This will allow your body and your mind to revive from the exhaustion you’re feeling.
2. Talk it out
Call a friend or family member and talk about how you are feeling. Wait for their feedback.
3. Take a self-care day
Call in sick, relax, and play during the day. Stay away from electronic gadgets — they will only make you feel like working.
Ok, that’s 3. How about 18 more ideas? Check them out by clicking the link.
If you hear something sad or disturbing that you weren’t expecting, don’t just say the first thing that comes to your mind.
Take a deep breath and count to five. Then, think about what is most important to you at that moment. Is it making the person in front of you feel better? Is it expressing disappointment? Is it remaining professional?
Whatever it is, choose the words that will help you achieve that goal. Here are a few helpful suggestions for how to respond to different kinds of bad news.
It can happen to anyone: the blues, seasonal affective disorder, post-holiday depression. After blasting ahead at full-speed, now you’re experiencing more of a crawl-like motion that’s beginning to get you down.
The post-holiday blues can be real with the emotional let-down that can happen after the festivities end.
Jo Panuwat D/Shutterstock
The end of the holiday season and the long, dreary days of winter can be challenging for a lot of people—even those who don’t have clinical seasonal affective disorder (SAD) or depression.
“Somebody who’s just experiencing sort of like seasonal blues might have some good days and some bad days [similar to] somebody with depression,” says Elise Hall, MSW, LICSW, a clinical social worker and therapist in North Attleboro, Massachusetts. “Even though there might be bright moments throughout their day, [they’re] feeling pretty bad consistently.”
We’ve come up with some simple strategies to cope with those feelings during the cold (or not so cold) winter months by getting active, discovering passion projects and embracing the season.
Try a workout
Jacob Lund/Shutterstock
Whether at home or at the gym, exercise is a commonly recognized and effective mood enhancer, explains Hall. “Exercise just really releases natural chemicals in the brain that have an antidepressant quality to them.” Try a new class, or get outside for a run or walk if the weather allows.
Keep your resolutions realistic
Sam Wordley
Most people know what it feels like to choose lofty goals, only to come crashing back to earth when those things don’t happen. Keep focused on what you can attain, says Taz Bhatia, MD, an integrative health expert and author of Super Woman RX. “Unrealistic New Year’s resolutions can make someone feel like a failure, but small, definable goals can work to your advantage. It gives us something to focus on post parties, and it’s a great way to jump into the new year.” (Here are the top health mistakes people make in January.)
Go on a vacation
Max4e Photo/Shutterstock
Get away from the stress of the short days and plan a trip—it’s good to have something to look forward to. “Vacations can also improve our mental health by reducing depression and anxiety,” according to the American Psychological Association. “Vacations can improve mood and reduce stress by removing people from the activities and environments that they associate with stress and anxiety.” Here’s why taking a shorter vacation is good for you.
Keep yourself busy with friends and fun
Another thing to look forward to? Time with friends, or self-care. “I think creating joy in the weeks that follow the holidays is key,” says Dr. Taz. “Book another dinner with friends, a massage, or start your self-care. Staying around positive people makes a difference as well.” Plan virtual Zoom dance parties. Or order the same food subscription box as your friend and cook the same meal together, virtually.
When movies get hot and steamy, it can look picture perfect. You rarely see the mess—or even the laughs—that make a real-life physical connection so special. Actors with personal trainers, stunning lighting and directors carefully posing them make it seem easy. “Some people feel inadequate, comparing themselves to movie stars, despite the fact that many actors look like the rest of us when they’re not made up,” says certified sex therapist Grace Landes. “We only see actors at their best, with their hair done, and in great clothes, or naked, in perfectly staged angles, and elegant lighting.” If viewing those svelte, stunning bodies tears you down instead of revving you up, you’re not alone. According to the Deseret News, men, as well as women, experience body image dissatisfaction, when they compare themselves with Hollywood hunks.
Not only are characters in movies better looking than the rest of us, but their homes are more fabulous too. When movie scenes heat up in the bedroom, characters aren’t tripping over dirty laundry on the floor. When lovers slip into a bubble bath together on screen, there’s no grime around the drain. Most of us have to juggle our sex lives with the rest of our lives, and that means planning for laundry, cooking, childcare and earning a living. Movie sex is unfettered sex, which is out of reach for many people. “It’s not rare for a couple to come onto my office and use a movie as a reference point for how they wish their sex life operated,” says Chris Donaghue, PhD, author of Sex Outside the Lines: Authentic Sexuality in a Sexually Dysfunctional Culture. “Hollywood’s depiction of sex in movies is typically centered around big, bold acts of love and attraction. Characters in film have no boundaries, whereas typical couples have finances, careers, and family, which may all limit the magnitude of their sex lives. In film,” he adds, “none of these constraints exist, and it can make the average, American couple feel negative about their own sexuality.”
All it takes is a sidelong glance
Ever hear of foreplay? Most Hollywood directors haven’t. Characters on film are always ready, all the time, to jump in the sack. They don’t need to get in the mood, shave their armpits, or reach for the K-Y jelly. They never lose their erections prematurely, feel pain during intercourse, or have post-menopausal dryness. Manual stimulation? Unnecessary. Connecting emotionally? A waste of time. All movie characters have to do is see each other from across a crowded room, and boom, it’s orgasm city. This Hollywood-like depiction of sex couldn’t be farther from the truth, and leaves many people feeling inadequate and wondering what’s wrong with them.
You’ve got baggage
Hot Hollywood sex often centers around a couple that has just started their sexual relationship. Rarely do we see established couples gloriously intertwined in decadent sex. In a movie if someone gets hurt in a relationship they typically move on, but we know real life can be more nuanced. These feelings tend to invade the bedroom, damaging many people’s sex lives.
No glove, no love—unless you’re on the silver screen
In movies, condoms rarely make it into sex scenes. In real life, this omission can result in sexually transmitted infections (STIs), unwanted pregnancy and even increased levels of sexual pressure if one partner feels uncomfortable proceeding without a condom.
That broccoli you ate made you a little bloated
Human beings have human bodies and sometimes, those bodies produce less-than-sexy smells, sights and tastes. Morning breath, post-workout sweat, and the occasional gassy oops may not fit Hollywood’s definition of hot, but these all-too-human vulnerabilities can bring us closer to our partners and help them see and love us, warts and all. They may even help us to love ourselves a little bit more, when we can let go and be ourselves, rather than a celluloid version of who we think we should be in bed.
Jo Panuwat D/Shutterstock
