Feeling Better Doesn’t Have to be Complicated

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We all have areas of our lives we want to improve. The desire to grow and transform is natural in all of us. Some of us chase growth actively while others of us avoid it by staying stuck in our past, not taking action in our present, or fearing the outcome in the future. Wherever you are in your journey, know that there are simple ACTIONABLE things you can do to improve your emotional, mental, and physical states.

Decide How You Are Feeling and Then DO Something About It

Lifting weights will improve your body

Walking will improve your thoughts

Sunlight will improve your mood

Hydration will improve your energy

Sleep will improve everything

MOVEMENT and EXERCISE

Not moving makes you tired. Moving your body gives you energy. Funny how that works, huh?

“An object in motion, stays in motion” which means, energy feeds off energy. GET MOVING even if it’s a simple walk or doing squats between work meetings. Move your body. I always say to my clients, “Anxiety and depression need to MOVE!” Why? Well, both anxiety and depression are unexpressed forms of energy.

If you find yourself ruminating on certain thoughts, go out for a walk. I don’t mean go out for a walk and put your headphones on. No, go out for a walk with your own company and in your own silence. Thoughts have a way of working themselves out when movement is paired with them. Some of our greatest creative ideas also come in moving spaces such as these.

If you’re anxious or starting to have panic symptoms, consider doing a walking meditation. Walking, with your gaze downward, sync your breathing with your steps. Or begin counting your steps. Whatever you do, keep walking.

SUNLIGHT

Sunlight is a crucial part to each of our days. Sadly, most of us don’t get out into daylight nearly enough resulting in Vitamin D deficiencies, circadian rhythm dysfunction, and depressed moods. If I could encourage everyone I know to get outside first thing in the morning for at least ten minutes to expose themselves to the sun, I would! A simple act such as this sets our day up for success in so many ways. It’s no wonder most people when they practice this rule report feeling more energized throughout their day and likely sleep better at night (as long as they don’t expose themselves to screens and blue light late in the day).

Don’t be afraid or turned off due to inclement weather. Dress the part and still get outside. If getting out first thing in the morning isn’t possible for you, please make an effort to get out during the day. You could take a lunch time walk and still reap the benefits.

HYDRATION

It may come as no secret that hydration plays a critical role in our energy levels and mood. The general rule is to drink half your body weight in fluid ounces of ‘clean water’. Yes, I am a huge proponent of clean, toxin-free water. I personally use a Berkey water filter for my clean water needs. Hydration doesn’t have to stop there. Putting a pinch of mineralized (Celtic or Himalayan) salt in your water boosts its electrolyte content. There are also electrolyte products on the market, but you’ll want to make sure the kind you choose isn’t loaded with sugar and/or artifical flavorings sometimes masked as “natural flavors”. A natural electrolyte option is pure coconut water.

SLEEP

Of course I have to mention sleep! Sleep, as you know, is restorative (hopefully!) but also a space for your subconscious to problem-solve. Without adequate sleep, many of you notice the negative mood effects such as irritability, increased anxiety or depression, and tiredness. If you’re not having a goodnight’s sleep, it’s time to problem-solve why. Are you watching screens right up until you close your eyes? Have you had a stressful day that requires some processing and decompression? If so, consider journaling or making your ‘to-do’ list before you go to bed to unload some of the mental work that will likely keep you awake. I often refer to this as “thought dumping” when you write down anything that you’re thinking about. It doesn’t have to be formal, it can easily take the form of bullet points or few-word sentences. Whatever helps you get those thoughts outside of yourself is well worth it.

Another strategy that I always encourage is focusing on your sleep hygiene. You may be asking, “What is that?” Sleep hygiene is how you prepare your sleeping space for restful sleep. Here are my tips:

• Create a wind-down routine. (Soothing warm shower/bath, washing your face thoroughly, meditating or listening to guided meditations, or thought-dumping See above)

• For restful sleep consider the 3 Cs: Cool environment (65-68 degrees Fahrenheit is ideal), Calm (pure silence or calming sounds), Comfort (proper pillow, mattress, and bedding)

• Most people sleep best in very dark spaces, so consider covering or turning off any objects that give off light while you sleep. This might include your tv, air purifier, phone, or nightlight).

If you are still struggling with sleep, you might consider supplementation to support you. Always consult with a doctor before starting any new medications or supplements. Supplements that I like include magnesium glycinate/malate or epsom salt baths.

If you continue to have difficulty sleeping, talk to me about it and I will certainly share more suggestions as there are plenty to choose from!

Choose a Growth Mindset

My clients know that I believe having a growth mindset is incredibly important when combatting anxiety and depression. Challenges are to be met with a “I can figure this out” attitude because our brains want a sense of purpose. Choose an area of your life that needs expansion and dedicate time each day or each week to learning something new or something out of your comfort zone then put it into practice (over and over and over again). One of my greatest pieces of advice for those who feel lonely, depressed, or sad is to give of yourself in service. Consider volunteering - there is no greater sense of purpose than helping others and often it puts a lot in perspective causing depression to reduce.

Acceptance of exactly where you are in this moment is always your landing pad. From there, you create a vision of what you want to become. Having visions is a great beginning step, but don’t wait for it to just show up in your life. WORK FOR IT. Believe that you already are that person who has what you want and align your behaviors, choices, and actions with that person. Go on, try it!

So let’s go back to the basics. How is your lifestyle: nutrition, sleep, stress levels, mentality, and physical exertion? I’d like to challenge you to choose one of these areas to focus on over the next two weeks. What needs more attention or tweaking?

And as always, please reach out if you’d like to schedule an appointment to get you moving in the right direction for your life!