Many think that those passionate with wellbeing, are selfish, lazy, and only want to do yoga and chill. This could not be more wrong.🛑
Wellbeing is a complex combination of mental, physical, and social wellness. It includes an emotional balance, a healthy body, a spiritual awakening, but also what we call a good work/life balance giving you the ability to socialise with your loved ones and new people.
Reaching full state of wellbeing does not mean solely happiness. It also means that your brain is functioning well, and can be both efficient, and creative.
Now, we all know that misery created great artist, as the challenges faced gives one content to write or paint on.
Wellbeing does not avoid life challenges, grief, or losses. But being able to master your emotion will help you navigate changes and grow.
We cannot cover everything in this blog but here are some easily applicable tips to manage your emotions on the spot when challenges arise, to improve your physical wellness and to stay connected with others.
🌬 Breath. Breathing is one of the most powerful exercises to control your reaction to external events. If you can manage to breath deeper, and slower you will be able to reduce your heart rate and bring in more oxygen to your organs. Reducing your heart rate will calm down anxiety and stress. The most basic breathing exercise you can do is the “square”. Breath in for 4 seconds; hold for 4 seconds; breath out for 4 seconds; and hold for 4 seconds. Once you are a bit more advanced, you can move on to longer exhales and holds. Make sure to breath in deeply from your belly and not your chest. Check out my YouTube video for a step-by-step tutorial.
🧘🏽♂️Be Mindful. Practice being present. Notice your environment, notice your body and feelings.
An easy exercise called “check-in” can be done to help you stay rooted. Start by the top of your head and scan down your body; noticing, but not judging the areas that are relaxed, and the more tensed ones. There is no need to stay hung up on one area specifically. Keep scanning down until you reach the toes. You can also scan your environment by looking around you, noticing the colours, shapes, elements surrounding you.
Also notice the sounds and smells, engaging all your senses. In a moment of anxiety or panic attack this will remind your instincts that there is nothing endangering your life and will calm you down.
🙏🏻 Be grateful. This is an easy exercise to practice when you wake up. Express your gratitude to the universe. Chose five things to be grateful for and write them down on a note pad or a gratitude journal. It is better to leave it by your bedside with a pen, to ensure you do this first thing in the morning no matter how hard life gets. Showing gratitude will help you start your day on a positive note. It will train your mind to see the great things that life brings your way. We all know the law of attraction, so by putting positive energy out there, the universe will match it.
🚶🏿♂️ Walk. Everywhere you can walk, just do it. Get off one station early on the tube, do not take the bus, go for a lunch walk, take a meeting whilst walking if possible. When you want to catch up with friends or call your family, do so walking. Add these steps and without even noticing it, you will increase your energy levels, bank that vitamin D in, and sleep better at night.
🤸🏽♀️ Exercise; but listen to your body. I know way too many people (including me) who took it too far with exercising and ended up injuring themselves. Going to the gym or practicing any kind of sport is obviously good for your heart and body, but make sure to listen to yourself by being mindful. If the joint of your ankle hurts; pause, assess, and maybe check with a doctor if the pain doesn’t go away.
🥑Eat well. It is more difficult than it sounds. Because we don’t want to make it impossible to reach our goals and that baby steps are better than no steps, let’s take it slowly.
Why don’t we try to incorporate one green vegetable and two colourful fruits per day in our diet for at least a month?
If you are already at five fruits and vegetables a day, take it a step further and reduce sugar by 25%. To do so, assess how much sugar you eat and reduce it. For example, track all the sugar you have for one typical day. If you have an afternoon snack, two caramel cappuccinos and some Yogurt with honey; maybe swap the afternoon sugary snack for something less sweet or only have one caramel cappuccino and one regular one. It is all about measuring where you are now, to reduce your intake progressively. Especially with sugar, which is extremely addictive, make sure to take it slowly.
Avoid these 30 days challenge no sugar, no fat that you see on the social media because they will stress your body unnecessarily and will set you up for failure.
☎Call your loved ones. At least once a week, set up a goal to call a friend or a relative you do not usually call. The catch up may take 15 minutes or 45 minutes but take the time to do so at least once a week. Maybe use this time to walk 😉🚶🏽♀️
👨👩👧👧 Set up time aside for social activities like dinners or museum whatever you like, with a friend, your partner, or a family member. If you are looking for your other half, schedule some time for dates. Once or twice a week is reasonable. It is important not to stretch yourself too thin by over socialising. Going out every day will only impact your energy, make you less happy and more tired. When it comes to social engagement, quality over quantity makes the difference. Assess your energy level before and after meeting with someone. If your gut feeling is negative, reduce time with this person. Positive vibes only 🥰 ✨
Making your mental health and wellbeing a top priority will significantly improve your life, self-esteem, and efficiency at work or in your business. This particularly goes to people pleasers, women and mothers who tend to put their wellbeing in the background to support others.
Remember that you have to put your oxygen mask before helping others. Standing strong, will make you available to support those who are in need.