by Melissa Chichester
Although it may not always feel like there are enough hours in the day to focus on yourself, taking small actions to support a calm state can help you support your mental health and well-being. Even small bursts of 5, 10, or 15 minutes can impact how you feel.
Reducing stress and balancing your mind is highly personal – it’s all about your own preferences. There is no “one-size-fits-all” approach.
So if you want to support your health and well-being, this self-care menu is a great place to begin.
Pick and choose what fits into your daily lifestyle best. Over time, you can add something new and leave what you aren’t using behind.
The important part is to start where you are now.
1. Spend time in the sun
Sunshine is a natural mood enhancer. Exposure to sunlight also helps your body produce Vitamin D, which is essential for bone health.* Spending time outdoors, especially in the morning, can improve your overall sense of well-being. However, even a few minutes of sunlight each day can help. Take a midday break and get some sunshine. Don’t forget to wear sunscreen if you’ll be outside for an extended period of time.
2. Connect with others
Social connections are vital for mental health. Make time to nurture relationships with family and friends. Engage in meaningful conversations, share experiences, and spend time with loved ones. This provides emotional support and enhances your sense of belonging. Grab a cup of coffee with someone or even shoot over a text message. Meet people by volunteering for a cause you care about. Everyone needs a friend!
3. Stay active
Regular physical activity is a powerful tool for boosting mental well-being. Whether it’s a brisk walk, a yoga session, or a dance class, find an activity you enjoy and make it a regular part of your routine. Even a short walk can lift your spirits!
>>Spring into Exercise: 5 Fun Fitness Activities to Enjoy Outdoors
4. Say “no”
Whether it’s another work task, a family commitment, or someone who consistently drains your energy, setting boundaries is critical. These limits set at work and at home protect space in your mind and save energy for what you want and need to do to be successful. It isn’t always easy, but saying “no” is required to reduce stress and maintain a balanced state of mind.
5. Practice meditation
Mindfulness and meditation can significantly reduce stress and enhance mental clarity. Taking just a few minutes each day to focus on your breath and observe your thoughts without judgment can create a profound sense of calm. You might be thinking meditation isn’t for you, but don’t be too quick to dismiss it. There is no right or wrong way to meditate. Plus, apps and online resources can provide guided meditations to help you get started.
Try a walking meditation outdoors or sit in a comfortable place in your home. You might be surprised to learn you’re already meditating in some way! The added perk of being outdoors is that the natural beauty and fresh air can be incredibly rejuvenating.
>>Yoga, Massage, and Meditation: Three Options for Self-Care
6. Get creative
You might not believe it, but everyone is an artist! Creative pursuits such as painting, writing, or playing music can be therapeutic. These activities provide an outlet for expressing emotions and keep you engaged in the present moment. If it has been a while since you tapped into your artistic side, take a few minutes to scribble out a poem or sketch something in front of you. Using a different part of your brain will open creative doors and increase your sense of joy.
7. Consider calming herbs and supplements
Nature offers a bounty of herbs that can support your outlook and well-being. They are not a substitute for professional treatment but can complement a healthy lifestyle. Here are three herbs known for their calming properties:
Valerian root is a flowering perennial native to Europe and Asia. It has been used since ancient Greek and Roman times. Its yellowish-green extract is present in the dried root and serves as the active part of valerian root. Valerian root is traditionally used to support and promote relaxation.* Sometimes valerian root is combined with other time-tested relaxation aids to support rest and better sleep for those who experience occasional sleeplessness.*
St. John’s Wort is a yellow flowering plant and considered a lucky plant in many cultures. It has been used for centuries as a tonic to promote mental well-being and peaceful mood.* St. John’s Wort can help maintain a positive mood and a healthy emotional balance.*
Passion flower plants bloom with vibrant and showy flowers. The roots and leaves are often used to make tea. Passion flower extract is also an herbal supplement known for its soothing properties, used by individuals with hectic lifestyles.* It is also used for occasional stress support.*
Ashwagandha is a popular herb in the Ayurvedic wellness tradition and is an adaptogen that helps the body adapt to stress.* As a clinically-studied ingredient, may provide occasional anxiety support and support a relaxed mood.*
If you’re looking for an all-in-one supplement, consider Calm Tabs.* This unique blend of more than five herbal ingredients, includes valerian which has been traditionally used for relaxation, along with hops, passion flower, and chamomile.*
Maintaining mental health and well-being requires a holistic approach. By prioritizing yourself and being consistent, you can create a supportive lifestyle that reduces stress and improves your outlook. While these tips and herbs can enhance your well-being, they are not a substitute for professional medical advice or treatment. Always consult with a healthcare provider for personalized recommendations.
| * These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. |
