Are you tired of feeling down in the dumps and struggling to find the motivation to power through the day? It might be time to adopt some mood-boosting health habits into your daily routine.
From exercising regularly to practicing mindfulness, there are endless ways to take care of your mental and physical health. In this post, we’ll explore 10 simple but powerful wellness habits that can help you cultivate a positive mindset and feel your best inside and out.
Attitude of Gratitude
Gratitude is one of the most powerful emotions we can feel, yet one we often overlook. It has been linked to better physical health, mental health, and overall well-being. Gratitude can help us see the good in our lives, even in difficult times.
Try keeping a gratitude journal. This doesn’t have to be anything fancy, a simple piece of paper will do. Each day, write down three things you’re thankful for. They can be big as in “I’m grateful for my good health” or small “I’m grateful for my cozy bed”.
If you’re not a morning person, you can name the things you’e grateful for right before getting out of bed. A well meant thank you can set the tone of your day, trust me.
Stress Relief & Muscle tension
One of the best things you can do for your health is to manage your stress response. When you’re feeling overwhelmed or anxious, your body responds by releasing a hormone called cortisol. Cortisol increases your heart rate and blood pressure. This can lead to a host of weight and other health problems over time.
My most effective way to relax tense muscles is by taking a hot bath or lying on my acupressure mat. I usually wear my headphones and listen to a guided meditation in the meantime. This one is my go-to every time I need instant stress-reducing.
Incorporate massages into your routine to boost your circulation, flexibility and sleep quality. If you desire, book a massage every week or use convenient home devises such as Theragun.
Quiet your Mind by Breathing
Deep breathing can help to relieve stress and promote calmness. When you’re feeling stressed, one of the best things you can do is to take a few deep breaths. This will help to calm your mind and body, and it can also be a great way to relax.
Deep breathing is one of the most simple and effective ways to reduce stress. It’s a natural way to calm your nervous system and ease tension in your body.
Here’s how to do it:
- Find a comfortable place to sit or lie down.
- Place one hand on your stomach and the other on your chest.
- Breathe in slowly through your nose, allowing your stomach to expand.
- Breathe out slowly through your mouth, letting your stomach fall back in.
- Repeat this process for 10 to 30 minutes.
Positive Self talk
Most of us have a little voice in our head that is constantly chatting, and talking smack about ourselves and our abilities. It can hold us back from reaching our full potential. This of course, can have a big impact on our mood and how we feel about ourselves. So, why not make a conscious effort to speak kindly and encouragingly to yourself?
This is what’s known as “positive self-talk,” and it can do wonders for your mental health. When you practice positive self-talk, you’re essentially giving yourself a pep talk. You’re reminding yourself of your strengths and abilities, and you’re filling yourself with hope and encouragement.
The easiest way to implement positive self talk is by looking in the mirror when washing your hands in the restroom. Just tell yourself something kind every time you ‘see yourself’. Your daily compliments will add up, and your self love will flourish.
Nourishing your body & your mind
When your body is balanced and your mind is clear, it’s easier to deal with stress and ward off illness. Healthy eating is key to feeling good and maintaining a healthy lifestyle.
Make sure you include plenty of fruits, vegetables, whole grains, and lean protein in your diet to fuel your body with the nutrients it needs. Avoid processed foods, sugary drinks, and excessive amounts of caffeine.
Staying hydrated is crucial for proper body function. Water helps to flush out toxins, deliver nutrients to cells, and keep the skin healthy and glowing. Keeping a water bottle on your desk will remind you to ‘flush’ more regularly.
Just like your body, your mind and soul need nourishment too. Try scheduling at least 15 minutes of playtime daily. Always make time for activities that make YOU happy. This could be playing a musical instrument, reading a book before bed, going for walks in nature or simply playing with your cat.
Up level your Sleep
It’s essential to get good quality sleep for our overall health and wellbeing, but sometimes it can be difficult to do so. Aim for 7 hours of sleep. Establish a nighttime routine as a signal for your body that it’s time for rest, minimize exposure to bright screens before bed, make sure your mattress and bedding are comfortable, and keep the bedroom dark and cool. You should also consider getting a humidifier if the air in your room is dry.
Try balance exercises
If you’re looking for a way to decrease your stress levels, and increase your healthy habits, why not consider workout routines? Not only can it support a good mood and general wellbeing, but exercises such as yoga or Tai Chi are especially beneficial.
Focusing on keeping your balance forces you to be present. There is no room for worrying when you’re using both sides of the body in equal measure. This can also help with keeping mental stability. Consider Yoga with Adriene if you’re interested in doing yoga from home.
Unplug from technology & (re)connect with Nature
There’s no denying that technology has become a big part of our lives. We use it for everything from work to entertainment and everything in between. While it’s great to be able to stay connected and have all the information we need at our fingertips, sometimes we need to unplug and reconnect with nature.
Allow yourself to disconnect from the constant input of social media, email, and news headlines, and give yourself some time to recharge. Not only will you feel calmer and more relaxed, but you’ll also be getting some much-needed exercise and vitamin D.
Mind your Posture
The way you carry yourself can affect your mood. If you’re hunched over or have poor posture, it can lead to feelings of sadness and low self-esteem. Good posture increases your energy levels and improves blood circulation. So next time you’re feeling down, try correcting your posture and see if it makes a difference! It’s one on those simple yet effective health habits you want to implement right away.
Random acts of kindness
It’s no secret that acts of kindness can make you feel good. But did you know that they can also have an impact on your physical health? That’s right – according to research, being kind and helping others can lead to a host of health benefits, including lower blood pressure, a stronger immune system, and even a longer life!
It doesn’t have to be anything big or time-consuming – even small gestures can make a difference. Here are some ideas to get you started:
- Compliment someone you interact with during the day – from the barista who makes your coffee to a colleague at work.
- Offer to help someone with a task or errand.
- Give up your seat on public transport.
- Let someone pass ahead of you in the waiting line.
Keep in mind that new habit formation typically requires over two months – or to be precise, 66 days.