For millions of Americans, Thanksgiving Day is a whirlwind of a day. It involves a lot of cooking time, a marathon of eating, and time spent with loved ones. Maybe you turn on the Macy’s parade or watch some football games before you pile on the calories. However you celebrate this holiday, one thing is for certain: about 70% of the American population feels stressed about the holiday’s arrival. 

Thanksgiving can induce stress for a variety of reasons. If you are in charge of cooking the meal, you have a lot of prep work today for the arrival of your guests. That can be quite stressful, but it’s also possible to feel anxiety or strong emotions about going to Thanksgiving dinner at a relative’s house. Maybe you had to take two flights and an Uber in peak holiday travel to make it. Perhaps you just have anxiety about aunts and uncles asking about your employment. Whatever the case, there are many things that can induce stress over this feast of a holiday. Fortunately, there are also strategies that can help you manage stress, and we detail them below.

Consume To Enjoy And Don’t Eat Your Feelings

The Thanksgiving spread is full of calorically dense, rich entrees, sides, and desserts. We are not here to dissuade a generally healthy person from an extra spoonful of gravy or an additional slice of pie. Are you enjoying an extra serving just to do so, or is a fully loaded second plate your way of coping with feelings of stress or anxiety? Overeating and over-drinking are unhealthy coping mechanisms that are all too common around the holidays. Consume festive food with people out of merriment, not to bury negative feelings. 

Set Boundaries

If you want to avoid stress and anxiety around Thanksgiving, or any holiday celebration with family, make sure to set boundaries regarding certain discussion topics. For whatever reason, there is always one family member that likes to stir the pot. Perhaps they bring up who they voted for or what their foreign policy opinions are. There will likely be a lot of election anxiety, as a result of the aftermath, and opinions are stronger than ever. Set a boundary by sending a loving email requesting that everyone leave their political opinions at the door for Thanksgiving. Request that you do not want to talk about any religious, socioeconomic, or other issues that are touchy subjects. Keep the conversation light-hearted and loving to keep stress levels down.

Embrace Gratitude

There is great power in gratitude. Being thankful for things that are good in life, even the smallest things, can lead to mental health improvements. According to one analysis of 70 studies, there is an association between higher levels of gratitude and lower levels of depression. The same report found that reaffirming gratitude for 15 minutes per day, five times per week, can enhance mental awareness. A separate meta-analysis of 64 randomized trials found that participants who underwent gratitude interventions experienced fewer symptoms of anxiety and depression. Try your best to express gratitude on a day that represents being thankful. If you do not wish to speak your feelings of gratitude out loud with family, consider writing in a gratitude journal and reflect on it around Christmas or the New Year. 

Be Mindful Of Your Triggers

There are certain people and situations that just seem to push your buttons like no other. This is especially true during the holiday season. As you enter Thanksgiving, be mindful of this and recognize your potential triggers before you encounter them. That way, you can practice coping skills and prepare how you will react to those triggers. You can reframe your thoughts, employ progressive muscle relaxation, or use breathing techniques to help reduce anxiety and stress. A few common triggers are:

• Excessive crowds in shopping centers and grocery stores
• Travel issues, including flight delays and accommodation struggles
• Issues that come about when you host Thanksgiving
• Interactions and disagreements with certain family members

Exercise

Fatigue and laziness often accompany Thanksgiving stress and anxiety. Stave off your lethargy by incorporating or increasing exercise into the days leading up to the big feast. You are not trying to burn extra calories so that you can eat more; rather, the goal of exercising is to promote mental wellness. Exercise helps to trigger a brain-body response through the healthy release of dopamine. When you exercise outdoors, that dopamine release is combined with an increase in serotonin, a feel-good neurotransmitter that may help reduce anxiety and stress.

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Whether you are a weekend warrior or an everyday gym rat, incorporating exercise into your weekly routine invites a long list of health benefits. According to a recent study, one or two longer exercise sessions on the weekends may be as beneficial for brain health as working out more frequently throughout the week. 

For the study, the researchers looked at survey data collected from roughly 10,000 people in Mexico City. The participants began the survey when they were an average age of 51 and cognitively healthy. During the 16-year follow-up period, nearly 2,400 participants developed mild dementia. Compared to participants who did not exercise at all, the weekend warriors who logged one to two hours of exercise per week were 13% less likely to develop dementia. 

Moderate To Vigorous Exercise Has The Biggest Impact

Researchers noted that the total duration of physical activity matters more than the pattern for disease risk, which includes cognitive decline. Health experts advise that 150 minutes of moderate-to-vigorous physical activity per week is a good rule of thumb. Ideally, you sustain the same effort of moderate intensity throughout the entire workout. That means that you are able to complete sentences during the workout, but you may be just out of breath so that you do not have the effort to sing. 

The researchers did not look directly at exercise intensity or focus on the benefits of exercising for 150 minutes per week. Additionally, the study did not aim to prove whether weekend warrior workouts directly benefit brain health. With that information in mind, the study authors still concluded that middle-aged people could reduce their dementia risk by 13% by simply exercising at least once or twice per week. A total sedentary lifestyle increases the risk of health problems, including those related to cognition. 

Concentrated Exercise Promotes Brain Health

One limitation of this study was that it relied on the participants to accurately recall and report their exercise habits. The study authors did not objectively measure how often participants worked out, nor did they measure the intensity of workout sessions. It makes sense, though, that the weekend warrior workouts may contribute to long-term brain health. Additional benefits of weekend workouts include improving cardiovascular fitness, managing blood sugar, building lean muscle, and maintaining a healthy weight. 

Now, there are still some researchers who warn that the weekend warrior workout pattern may not prevent cognitive decline. Concentrated activity, however, had associations with lower risk of cognitive impairment that were just as beneficial as those observed with regular activity. More research is necessary on this topic, but this study shows promise and reaffirms the fact that exercise promotes a healthy brain and body.

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It can be very difficult to see a partner, a friend even, struggling with their mental help. They fall into a slump and that can strain the relationship. For anyone in a long-term relationship, a mental health slump will likely occur at some point. In fact, about 50% of Americans will experience some form of mental illness at some point during their lifetime. 

How do you approach a partner who is experiencing a mental health slump? There are supportive strategies that can be highly beneficial for both of you. Just remember that you are there for your partner, even in times of hardship. Continue reading to learn how you can help support a partner who is struggling.

No Toxic Positivity Allowed

There is no need to be an ever-positive ray of sunshine when it comes time to help a partner in need. There is no need to say things like, “Be positive!” Don’t remind them how much they have to be grateful for because that will usually cause them to feel shame. It may also make them feel as though you misunderstand their situation. 

Do Not Ignore The Situation

Ignoring something does not make it go away. The last thing you want to do is bottle up feelings and hope for the best, and you shouldn’t want that for your partner either. Do not ignore your partner’s mental health slump because that will only cause them to feel more isolated. Begin the dialogue and proceed in a gentle way.

Begin The Conversation Sensitively

Ideally, you should approach this conversation with a sensitive and delicate touch. Your partner is in a fragile state, so begin with a phrase like, “I’ve been thinking about you and I’m curious how you are doing.” You can also say something like, “I care about you and want to be here for you.” Ask if there is a special way that you can support them, as you may not be aware of how to do that.

Be Clear On How They Want To Be Supported

Everyone requires their own solutions for their given difficulties. Some people may choose or not choose to accept support. That is why it is paramount for you to get clear about your partner’s needs. Perhaps they need you to just be there and be silent, or you take walks together. Understanding and respecting your partner during their mental health challenges will only strengthen the connection between both of you. Plus, your relationship will remain in better standing as you support them, while also allowing them to experience their own symptoms. 

Don’t Give Unsolicited Advice

It is almost human nature to offer advice or suggestions when someone is in need. There is a time and place for advice, though. Sometimes, the best advice you can give is nothing at all. Oftentimes, your presence and quiet time is appreciated above all else. Just be there for your partner, show them respect, and understand that they are going through a mental health slump. Your relationship will likely become stronger when you offer your support and allow them to work through their depressive symptoms.

Validate Your Partner

People usually crave validation and safety in times of hardship. They want to feel love and there is nothing wrong with them wanting that. Even if your partner feels shame, confusion, or anger, use phrases like, “I can see that you are struggling and how much effort you’re putting forth.” You can also say something like, “What you are saying and feeling is understandable.”

Make Plans To Do Something Fun

It is very common for mental health issues to tell the person lies. For example, a person’s mind may tell them that they will not enjoy an activity that usually invites joy. You should suggest and plan activities that can help shift your partner’s energy. If they are really against the suggestion, though, do not force them to engage. Your suggestions can be very low-maintenance, such as going for a walk or hike, playing a board game, or getting a massage. 

Know Your Own Limits

For your own mental health, make sure that you know where the line in the sand is. There is a distinction between being a partner and being your partner’s therapist. You can always encourage your partner to find support, be that in the form of a therapist, life coach, or support group. That doesn’t mean that you abandon your partner; rather, it just reaffirms the boundaries in your relationship. You are not your partner’s sole emotional caretaker!

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People who have been diagnosed with clinical depression may experience a variety of cognitive challenges. Some people refer to the combination of these symptoms or changes as brain fog. Although brain fog is not a clinical diagnosis, it is a common group of symptoms that affect the way you remember, think, and concentrate. It’s possible to lose your train of thought mid conversation or execute ordinary tasks without challenge. 

Symptoms Of Brain Fog In Depression

For people with depression, brain fog symptoms are called cognitive dysfunction. Not every person who has depression experiences the same cognitive symptoms, let alone brain fog, with the same intensity. Generally speaking, depression affects the brain differently, and brain fog can manifest in the following ways:

• Challenges with memory: You may experience difficulty remembering what you wanted to do or forget what you were going to do. It may be necessary to write things down to remember them, or perhaps you may find that you lose things or miss important dates regularly.
• Delayed reaction time: It may take you longer to complete tasks and manage time more efficiently with cognitive changes. 
• Difficulty paying attention: It may be more difficult for you to complete a thought, follow conversation, finish tasks at work, or focus on a TV show, book, or movie. 
• Trouble with executive functioning: Your ability to make decisions may be challenging, which can potentially cause you to constantly worry about different outcomes. It may also be harder for you to multitask.

Cognitive challenges are not the only symptoms of depression. Brain fog has other causes and is not solely reserved for people with depression. In order to receive a diagnosis for depression, though, a healthcare professional will try to identify at least five out of nine formal symptoms. 

What Are Formal Symptoms Of Depression?

Although brain fog can be a symptom of depression, it is not categorized as a formal symptom. Formal symptoms of depression include:

• Reduced ability to enjoy special or everyday activities
• Appetite changes (eating less or more than usual)
• Low energy or lack of motivation
• Changes in sleep pattern (sleeping more or fewer hours than usual)
• Cognitive changes (including brain fog)
• Changes in the way you move (such as slower or quicker than usual)
• Thoughts of self-harm and death

If a doctor cannot determine that depression is the cause of brain fog, they may want to explore other options. Thyroid dysfunction, brain injuries, anxiety, and COVID-19 can all cause brain fog. 

How Do You Treat Brain Fog?

If depression is the cause of brain fog, you have to address depression, as treating brain fog does not get to the root of the problem. Additionally, untreated depression will only cause symptoms to worsen or intensify. Most health experts agree that psychotherapy is the first line of treatment for depression. Behavioral therapy, dialectical behavior therapy, interpersonal therapy, psychodynamic therapy, and cognitive behavioral therapy are just a few options to help treat depression.

Cognitive behavioral therapy, according to experts, can be particularly helpful in reducing brain fog in people with depression. Lifestyle modifications may also reduce brain fog and improve other symptoms of depression. Depending on your preferences or needs, these lifestyle modifications may include:

• Limiting your intake of caffeine, sugar, and alcohol
• Engage in daily physical activity, such as walking, yoga, or strength training
• Focus on a nutrient-dense diet
• Try to manage stress by engaging in meditation or deep breathing exercises

Brain fog can be a symptom of depression, manifesting differently for different people. You may experience difficulty remembering things, following instructions, or focusing. Treating your depression first may help get rid of brain fog. Work with healthcare professionals in order to get the help and support you need. Many resources are available, so don’t be afraid to use them.

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Is there anything more beautiful than embracing your true identity? Celebrating who you are, no matter your gender identity, skin color, or sexual orientation, or gender expression, is a beautiful thing. It can be difficult or challenging to be yourself with family, friends, or in public, though. As a result, the Lesbian, Gay, Bisexual, Transgender, Queer, Questioning, Intersexed (LGBTQI+) community experiences alarming rates of mental health challenges. 

Belonging to the LGBTQI+ community can be a source of strength. There are often untapped resources that one would not know about if they weren’t in the community. On the other side of the coin, belonging to the LGBTQI+ community brings its own set of unique challenges. For a person on the outside, it may seem that there is no struggle, but the world can be a cruel place. Many LGBTQI+ people face discrimination or learn that not all mental health resources understand their experiences. 

Mental Health Statistics IN LGBTQI+ Community

According to statistics and surveys, LGB adults are twice as likely as heterosexual adults to experience a mental health condition. Transgender individuals are about four times as likely as cisgender individuals to experience a mental health condition. LGB youth can also experience a higher risk of mental health conditions and suicide. This is likely because LGBTQI+ people face socioeconomic and cultural conditions that negatively impact mental health. In the United States alone, 18% of LGBTQI+ adults of color have no health insurance coverage. 

Being a member of the LGBTQI+ community does not increase the risk of mental health issues. The stigma and discrimination that LGBTQI+ individuals face can increase the risk for mental health challenges, though. For Pride Month, which is a time for the LGBTQI+ community to celebrate their identity in solidarity, we wanted to take the time to share reputable mental health resources. For anyone who needs them, the following resources are excellent to use. Find the one that is right for you if you need it, and share the resources with the people you love or care about. 

The Trevor Project

The Trevor Project is the leading national organization that provides suicide prevention and crisis intervention services to people under 25 in the LGBTQI+ community. The organization has a commitment to producing new research that sheds a light on suicidology. There are life-saving programs and services that cater to LGBTQI+ youth. Trained counselors can offer 24/7 support, so reach out to them if you are a young LGBTQI+ is in criss and need a safe, judgment-free place to talk. 

It Gets Better Project

This is a nonprofit organization that aims to empower and uplift the LGBTQI+ community. The It Gets Better Project has an informational site that shares stories and gives a directory of local resources to help people get the support they need. They regularly put out educational material and programming, and have an arsenal of tools to help people in the United States and 20 other countries. 

Each Mind Matters

Made up of millions of individuals and thousands of organizations, Each Mind Matters works to advance mental health. Millions of people around the world face challenges ever single day. There’s no reason to be alone in times of struggle. Each Mind Matters is a useful resource that hosts LGBTQI+ videos, stories, and information to help overcome mental health issues. 

Trans Lifeline

The Trans Lifeline works to promote the general well being of transgender people. It’s a nonprofit organization with a hotline that is staffed by transgender people. Trans Lifeline helps to connect trans people with community support and resources that may be of use to them. 

Association Of LGBTQI+ Psychiatrists (AGLP)

AGLP celebrates over 40 years of service to the LGBTQI+ community. Gay and lesbian members of the American Psychiatric Association (APA) met secretly in the 1960s to hold annual meetings. Homosexuality could have caused them to lose their licenses to practice psychiatry at the time. Now, the AGLP is a wonderful resource that publishes a quarterly newsletter and conducts full seminars and discussion groups. It can offer many referral services and provide psychiatric professionals to people in need. 

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A recent study showed that a person’s financial health has a large impact on overall well being, especially when compared to emotional or physical health. Although money can induce stress, it doesn’t have to. A little financial knowledge can help expand your portfolio and confidence about your economic future. All of that can make a big difference to your physical and mental health. This article aims to cover the mind and body’s relationship to the wallet. 

There are so many wellness trends nowadays, especially in big metropolitan cities. From goat yoga and cold plunges to $20 smoothies and luxury getaways, wellness is now expensive. In reality, wellness does not have to cost the same as a five star international vacation. In fact, living well doesn’t have to cost you a lot of money at all. There are many wellness habits that can actually help you save money, or help you spend it more responsibly. Read on to learn about three ways to live better and spend smarter. 

Getting In Touch With Nature

There are more and more studies that confirm the link between time spent in nature and better mental health. Researchers note that living closer to green spaces can increase longevity and reduce complaints associated with health. As a start, nature seems to serve as a buffer between life’s many stressors, and reducing stress can contribute to better physical and mental health. Several studies from Japan confirmed that phytoncides in certain trees can help lower anxiety, reduce stress hormones, and improve blood pressure. Plus, being outdoors can also increase vitamin D levels, provided you spend time in the sun.

You don’t have to pay a lot of money to become one with nature. The U.S. National Park System has over 400 parks, many of which have free entry year-round. The ones that do have entrance fees tend to have fee-free days as well. City parks are also free and research indicates that greenery in cityscapes is highly beneficial for overall health. People who live near parks tend to exercise 25% more than people who don’t live near parks. 

Being Mindful

Mindfulness is another one of those trendy buzzwords you hear in regards to mental health and wellness. It is the practice of approaching actions with both attention and intention. Mindful eating, for example, is about taking more time to make healthy decisions about food and how much of it you enjoy. Being mindful about anything is truly about finding the why, because it helps you think about your choices and how they will affect your future. Doesn’t that sound like a great way to approach your finances?

Practicing mindful money decisions helps you align your purchases with your purpose. When you know your values and know what you want to live for, you have a better system for making decisions. Your values help inform you of the right decision, be it upgrading your home or moving money into your savings account. Plus, making mindful purchases means that you are less mindless about spending, and the guilt that comes with it.

Setting Boundaries

As a general rule of self-care, setting boundaries can help improve many aspects of your life. Boundaries help you see the clear divide between work life and home life and certain relationships. When you set boundaries, you can establish a better connection with yourself. Financial boundaries are equally as important, though. Establishing financial boundaries can help you decide you believe you should spend your money and where you think that money should go. When you have financial boundaries, you can establish how much you intend to and stick to it. If your friends know that you have boundaries about spending a certain amount, that can better inform them about group activities or dinner decisions.

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Health experts predict that the number of people living with Alzheimer’s disease will triple in less than 30 years. When you consider that figure and the fact that Alzheimer’s disease is the leading cause of dementia, you can understand the increasing interest to better understand risk factors of the disease. According to researchers, there are several preventative measures you can take to reduce your risk of cognitive decline. One of the key interests to researchers is vitamin D. 

Research indicates that there are many vitamin D receptors in the brain, and vitamin D exhibits neuroprotective properties. That means that vitamin D may help prevent cognitive decline. Plus, a new study found a link between low vitamin D levels and an increased risk of Alzheimer’s disease. Continue reading to learn more. 

Low Blood Levels Of Vitamin D Linked To Alzheimer’s Disease

Researchers behind a 2023 meta-analysis accumulated data from six studies and roughly 11,000 people. The goal was to determine if there was a link between low vitamin D levels and a higher risk of Alzheimer’s disease. Past studies exhibited varying results, so this meta-analysis aimed to dive deeper and find a real connection. 

The discovery was apparent: people with low vitamin D levels had a 59% higher risk of developing Alzheimer’s disease than people with higher vitamin D levels. The correlation is evident, but the study didn’t indicate whether vitamin D levels changed during the follow-up period. Additionally, researchers didn’t note the factors that impacted vitamin D status. Such factors include diet, supplementation, and sun exposure. Although researchers clearly defined what low vitamin D means in the study, the cutoff doesn’t align with deficient or sufficient levels, as per general guidelines. 

• Vitamin D deficiency: less than 20 ng/ml
• Vitamin D insufficiency: 20-30 ng/ml
• Vitamin D sufficiency: greater than 30 ng/ml

How To Increase Vitamin D Levels

Researchers note that you should aim to exceed sufficiency levels because sufficiency is not good enough. That’s why supplementation may be necessary to avoid vitamin D deficiency and ultimately protect against cognitive decline. This is especially true when you consider that about 41% of people have insufficient vitamin D levels. 

Some foods naturally contain vitamin D, for example, certain mushrooms, fortified non-dairy milks, or fatty fish. Your food choices are very limited, unfortunately, but the body can synthesize vitamin D from the sun’s rays. Too much sun exposure, however, can increase your risk of skin cancer, especially if you don’t take measures to protect your skin. That’s why many health experts encourage people to take a high-quality vitamin D3 supplement. Vitamin D3 is the body’s preferred form of the vitamin, and it will likely be effective in battling insufficient levels. Research indicates that you need a minimum of 2,000 to 3,000 IU of vitamin D3 daily to achieve a 25(OH)D blood level higher than 30 ng/ml. 

The Takeaway

Vitamin D plays many roles in the body, especially in regards to cognition and overall brain health. Not only do low vitamin D levels increase your risk of cognitive decline, but you may also experience reduced immune function and hormonal imbalance. You can get your vitamin D levels checked to determine whether or not supplementation is necessary. That way, you can start optimizing vitamin D levels to support neurological function.

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About one in ten people live with anxiety disorders. Anxiety only increased as a result of the COVID-19 pandemic, and the continued uncertainty of life doesn’t aid people who already struggle with mental health. A recent Gallup poll reported that 80% of American workers suffered from some sort of work anxiety because of the pandemic. Is there a way to combat this anxiety or do people just have to deal with it?

The relationship between exercise and reduced anxiety levels is not breaking news. The National Institutes of Health (NIH) states that jogging, swimming, cycling, walking, gardening, dancing, and more help reduce symptoms of anxiety and depression. Exercise, especially aerobic exercise, increases blood circulation to the brain. This influences the hypothalamic-pituitary-adrenal (HPA) axis to experience reduced reactivity to stress. It’s a physiological influence that involves the HPA axis with other regions of the brain. 

New Study Suggests Exercise Significantly Reduces Anxiety Risk

A research team from Sweden says that regular exercise can reduce the risk of developing anxiety by almost 60%. Research about exercise’s impact on anxiety symptoms exists, but there is little research about the impact of dose and intensity in regards to exercise reducing the risk of developing anxiety disorders. 

The new study monitored athletes that took part in the world’s largest long-distance, cross-country ski race between 1989 and 2010. The researchers found that people who participated had a much lower risk of developing anxiety compared to non-skiers during that same time period. There were nearly 400,000 people from both sexes involved in the study, making it one of the largest epidemiology studies ever. 

Researchers found that the more physically active group experienced a 60% lower risk of developing anxiety disorders. Those results are according to a follow up period of up to 21 years. The findings were consistent between both men and women. Exercise improves mental health by improving cognitive function, self-esteem, and mood. In other studies, regular exercise also proved to increase energy, reduce stress, improve endurance, increase sexual interest, and regulate mood. 

Exercise In Women

According to the study, there was a clear distinction between exercise performance level and the risk of developing anxiety between male and female participants. For example, a male skier’s physical performance did not affect the risk of anxiety development. The highest performing group of female skiers, however, experienced a two-time greater risk of developing disorders than the group that performed at the lowest level of physical activity. 

The risk of anxiety development across active female participants was much lower compared to inactive women in the general population. Researchers from the team also add that these findings cover uncharted waters of scientific research. Nearly all previous studies focused on depression or mental illness, as opposed to focusing on anxiety disorders. Additionally, previous studies primarily focused on men in much smaller numbers. There was also no follow-up data to track the long-term effects of physical activity in relation to mental well-being. 

What Do The Findings Suggest?

It’s clear that the research suggests that the relationship between exercise and anxiety symptoms may not be linear. Genetics, personality traits, or physiological factors can influence anxiety symptoms and exercise behaviors. Researchers did not investigate those factors in the course of this study,. Studies that discover the differences between the exercise behaviors in men and women and the risk of anxiety development are still necessary. 

Exercise Benefits Mental Health

The bottom line is that exercise, not simply long-distance or cross-country skiing, can benefit mental health and keep anxiety at bay. Some research shows that a simple walk in nature helps to reduce stress and boost emotional well-being. Additionally, these walks can help to recalibrate a fatigued brain, and people often perform better, cognitively speaking, after a walk in a “greener space.” Elevating the heart rate with more intense workouts can also hit the reset button and clear the head. High intensity interval workouts or even walking up and down the stairs can recharge the batteries and lead to better mental wellness. 

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Self-care can seem like a trendy buzzword that people loosely toss around in the health world. It can seem like self-care translates to expensive therapies and months away from work, but it is much more simple than that. Everyone requires time to care for the self, be it emotionally, spiritually, mentally, or physically. Being selfish is not the same thing as taking care of yourself. 

There is a notion that putting yourself first is a completely selfish act, and that such behavior is unacceptable. Your well-being takes priority, and viewing that in a negative light can be harmful to your health. When you focus on your physical, mental, and spiritual health, it only enhances your ability to care for and be present with others. In fact, the World Health Organization declared a global mental health crisis, deeming a “burnout” as an occupational risk. By creating overstimulation and pressure, it can lead to exhaustion, angst, and mental decline. 

What Is Self-Care?

Self-care is not a singular practice; rather, it can be many things. Creating boundaries, exercising, avoiding arguments, or even praying are all forms of self-care. The thing to keep in mind is that you are in control of whatever is happening. In reality, self-care is a piece of the puzzle that helps you cope with daily stressors. Self-care really includes everything that helps you stay healthy overall. 

When you can spend time on yourself, away from the chaos of life, you feel rejuvenated. It doesn’t have to be an extensive vacation or anything like that. Self-care can be as simple as a yoga class, meditation session, massage, a family day at the beach, a nap, a neighborhood run, or time reading a book. If the pandemic taught us anything, it’s that caring for the self and staying healthy and safe is the best way to care for the community. Self-care helps you replenish your own resources instead of taking energy from other people. Continue to care for the self, and don’t think that it’s selfish to do so. Some easy self-care practices are detailed below. 

#1: Give Yourself The Best Hours Of Your Day

Everyone experiences a certain time of the day when they feel their best. Let’s hope that everyone spends eight hours sleeping, which leaves 16 hours of the day to go about life. How much time do you spend shopping, watching TV, scrolling through social media, cooking, working, or caring for children? What hours are you most productive or energetic? Once you identify those hours, stow them away for personal time. Those are the hours that you use for whatever makes you feel good. Allow yourself that time and you’ll be surprised at how much better you feel. 

#2: Learn The Power Of “No”

“No” is inherently viewed in a negative light, but it can be a powerful tool to help promote self-care. The idea behind saying “no” to others is to avoid over-committing yourself and subsequently limiting the amount of stress you experience. You don’t want to spread yourself too thin, leaving no downtime for yourself. You cannot be the best version of yourself if you don’t give yourself the proper care. Say “no” from time to time and you’ll find that you and those around you benefit. 

#3: Give Yourself Permission

It’s natural for a person to feel uncomfortable about taking time for the self. People are more accustomed to caring for others than themselves. In fact, it may seem counterintuitive to spend more time on caring for your own body. Grant yourself permission to care for the self, taking time every day to do something that brings you joy, relaxation, or inner peace. It’s perfectly acceptable to go get a pedicure or a massage. These are investments in your health the same way that eating a healthy meal or exercising is. The things you do in life can be thought of as preventative medicine. When you permit yourself to take the necessary steps, your body, mind, and spirit will thank you. 

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On the latest episode of Vegan101, we’ll show you how the Vegan Diet can help boost your mental health!

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