In October we did a group wellness challenge called Mindset glow up. During this challenge it became apparent we all could benefit from much of this information, especially this time of year. I have decided to post this information directly on the blog as an extended part of my wellness wednesdays. For the next 5 days, you will see 1 post per day of the information covered in that challenge.
Here we go...
📣 Welcome to Day 1! This is the day we start boosting our mental well-being with the habits on our Habit Tracker
Today’s topic is the #1 predictor of a long, happy life. ✨
Can you guess what it is? à Money? Genes? Nope.
The answer is close relationships! Think about that: the biggest predictor of well-being is close connections. (1) 😲
Social connection provides emotional support, reduced stress levels, and a sense of belonging. Plus, fun! Our joy multiplies when we share positive experiences with others––from good meals to bike rides and sports to music. Right?
And yet, it’s so easy to find ourselves out of touch with friends, isn’t it? Let’s be honest: It takes effort to cultivate relationships in our busy world. It can also mean going out of our comfort zone, but it’s SO worth it. 🌟
OK, but how? And what if you’re an introvert?
First of all, connection expert Dr. Emma Seppalla says the benefits are not based on how many friends you have. They’re based on your own inner sense of feeling connected. Whether you get that from 1 - 2 friends, a community, or volunteering, it still works.(2)
💓How to Feel More Connected💓
· Prioritize People: We often treat social connection as a “nice to have,” but only if you have time. Instead, try making it a priority by carving out time in your schedule to be with people you love.
· Set Up a Standing Date: Schedule weekly, bi-weekly, or monthly coffee dates, lunches, or walks with your favorite folks. Even a quick catch-up can do wonders for your mood. P.S. Don’t let distance be a barrier––you can always do video coffee dates or phone walk-n-talks.
· Put Away Distractions and Listen: Feel closer to friends and loved ones by being fully present and really listening.
· Express Gratitude: Take time to acknowledge the people in your life who support you, understand you, or make you laugh. “Thank you" goes a long way.
· Connect through What You Love: Whether you’re passionate about animals, parenting, politics, or baseball, find ways to meet and spend time with others who share that love. Shared interests create camaraderie.
Our mental wellness grows when we make an effort to connect with friends and family. Be open to new experiences, and don’t be afraid to ask for help.
Citations
Day 1 Post 2: Finding What You Love
Doing what you love doesn’t just help you connect with others, it’s a form of self-care that uplifts your mood, too.
🌷If you know that flower arranging, drawing, or seeing live music makes you happy, then please, do that more often!
But… what if you’re not sure what “your thing” is 🤔? Many of us don’t even know what we love to do. We’ve got tips!
6 Ways to Discover What You Love ✨
1. Host Skill-Swaps with Friends: Set up a get-together where at least one friend teaches something they love doing. Whether it's knitting, cooking, or photography, you might discover a new passion. Rotate so everyone gets a chance to learn something new.
2. Try Out Mini-Projects: Short on time? Start small. Cook a dish you’ve never made before, plant a few flowers, or tackle a DIY craft. Little projects can be satisfying and might lead you to something you really enjoy.
3. Volunteer for Causes You Care About: Sometimes doing good for others can light a fire in you that you didn’t even know was there. Look for a cause that speaks to your heart, whether it’s helping out at an animal shelter, spending time with the elderly, or joining a beach cleanup.
4. Explore Local Activity Meetups: Whether it’s a hiking group, a book club, or a writing circle, you might just find your new favorite hobby—and make new friends along the way.
5. Sign Up for a Class or Workshop: Ever wanted to try pottery, playing an instrument, or dance? Taking a class is a great way to find out if you like it.
6. Journal Your Joy: In your journal, jot down any moments of joy, however small, that you experienced during your day. As patterns emerge, you’ll start to see what really makes you happy.
Enjoy your journey of exploration!🌟 And remember, doing things you love is good for your mental well-being, so do them often.
Day 1 Post 3: Breathing and Meditation Practices
Did you know that a little mindful breathing can boost your mood and relieve stress?
Or that a meditation practice has been shown to help lift people out of anxiety and depression? [1, 2] 🧘🏽♂️
Plus, meditation can enhance your focus and willpower, making it easier to get things done and avoid unhelpful habits.[3]
Pretty amazing when you think about it. And it doesn’t have to be hard! We’ll walk you through the basics here.
BREATHING to CALM YOUR SYSTEM 🌿
Research suggests mindful deep breathing can enhance your mindset by activating the relaxation part of your nervous system. Nice!
How to do it? It can be as simple as paying attention to your breath for a few moments. Breathe deeply by extending your stomach instead of your chest. Notice how your inhale and exhale feel.
Another great technique is 4-7-8 breathing. It’s a remarkably easy way to calm your nervous system. Here’s how it works:
· Inhale for a count of 4
· Hold for a count of 7
· Exhale slowly for a count of 8
Repeat this 3-5 times as needed.
MINDFULNESS MEDITATION🌿
Mindfulness meditation is mindful breathing with added intention. It involves taking a few minutes to close your eyes and calmly focus on the rise and fall of your breath. As thoughts come up, just watch them pass by like clouds as you return to focusing on your breath. The goal isn’t to have zero thoughts but rather to notice them pass through your mind without judging or getting caught up in them.
Tips to Get Started with Meditation
1. Start small. Even a few minutes a day can make a difference.
2. Find a quiet space. A peaceful setting makes meditating easier.
3. Use guided meditations. There are lots of apps and free videos that can guide you through a practice.
👇Try our short video below and see if you don’t feel more relaxed and centered in a few moments!
Citations
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