To embrace the self for all of its attributes, whether mental or physical, and negative or positive, is self-acceptance. It’s possible for someone to struggle to accept certain qualities of the self from time to time. That is especially true in a time when it’s very easy to compare the self to everything that is happening on social media or popular culture. Perhaps trauma from childhood also makes it difficult to extend compassion to the self. Whatever the case, accepting who you are is vital for overall happiness and well-being. 

Self-Acceptance For Psychological Health

If you have low self-acceptance, your psychological health may suffer. The incapability to fully accept yourself can put you at a higher risk for experiencing symptoms of anxiety and depression. Some research notes that rejecting negative qualities about yourself can cause you to fixate on those attributes, which encourages negative self-talk. Some examples of negative self-talk include:

• “I’m such a failure.”
• “I’m not good enough.”
• “That person is so smart and I could never be like that.”

Negative statements such as the ones listed above can cause you to lose feelings of hope and self-worth, and increase feelings of anxiety and sadness. When you can finally accept yourself, even the qualities that you may not be proud of, you retain more control of your emotions. That means that self-acceptance may help prevent anxiety and depression, provided you put the work in. 

How To Practice Self-Acceptance 

Self-acceptance sounds easy, right? Like anything, practice makes perfect, but you have to know where to start. Below, we’ll take a look at three techniques that will help you practice self-acceptance. 

Keep A Gratitude Journal

Do you ever find yourself ruminating about things that went wrong during the day? Don’t dwell on negativity or negative qualities, unless you want to spiral out of control. Shift to a more positive mindset by keeping a journal, or even writing notes on your phone. A great daily practice to help foster a more positive mindset is to write down five things that you are grateful for. When you focus on the positive, you start to reduce feelings of negativity. This practice helps you accept yourself more mindfully. 

You Are A Work In Progress

The great part of being human is that you can always learn new things. When starting a new hobby or learning a new skill, it is natural to not be very good at it. You are just starting and there is a learning curve! Maybe you decide to participate in a baking class and notice that your classmates have baked perfect cookies. You look at your oven and you see that your cookies are burned. Don’t let negative thoughts like, “I’m such a terrible baker,” enter your mind. You can return to class and should not be discouraged by a small setback. Tell yourself that you are a work in progress, so that you can better handle your thoughts. You can always try again! Don’t expect to be perfect on the first go-around, or else you will wind up spiraling into negativity.

Look At Your Experiences From A Different Perspective

Do you find yourself thinking about an event, emotion, or experience that brings about feelings of unhappiness? Look at the situation from a different perspective in an attempt to find a silver lining. There is nothing wrong with viewing the glass half full! Maybe you get dressed up to go out and take a sip of a drink that you spill all over your shirt/dress/top. Now that’s a frustrating experience, but you don’t need to add fuel to the fire and make it more frustrating. Instead, find the positive or talk to a friend about what just happened to get a little more perspective on the matter. If you remain stuck in your feelings, you look at things too negatively. Find a fresh take on the subject and you may notice things that you didn’t before that help you accept yourself.

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It’s safe to say that people are more connected than ever in our digitally driven world. Just because people can connect digitally in seconds, does that mean that they are making meaningful, social connections on a regular basis? Now is the time to create a supportive social network, both digitally and in-person. In this article, we delve into the concept of social health and different practical strategies that help foster social engagement to achieve holistic wellness. 

What Is Social Health? 

As much as you do not want to believe it, social health is an essential part of your overall well-being. Often referred to as social wellness, social health relates to the connection and need for community. Most people achieve this through relationships with family and friends. It’s the sense of belonging that comes from connecting with these groups of like-minded people who support, value, and love you. In simpler terms, social health comes from the relationships you build with others and the connection those relationships provide.

Social health is supported by five pillars, all of which work to keep the structure (your well-being) intact. We’ll detail them below:

• Communication skills: The ability to communicate clearly is paramount to build healthy social interactions. If you can communicate effectively, you can express your thoughts and feelings. You can also listen actively and understand where others are coming from, a practice that fosters great social connections. 
• Quality of relationships: Your goal should not be to have as many social connections as possible. It’s about quality, not quantity. The quality relationships are the ones in which you feel safe, heard, seen, and completely understood. These relationships are the ones that enhance your health. 
• Ecosystem of social support: It’s very common for people to rely on different support systems to navigate life’s more difficult challenges. These support systems essentially form an ecosystem of strong connections, in which you can find guidance, reassurances, and companionship. You often become more resilient with the people around you in these ecosystems. 
• The role of community engagement: Humans are social creatures, which explains the joy you receive when you are part of a strong community. Being a community member gives you the assurance that you are part of something larger than yourself. 
• Boundaries and self-care: Without healthy boundaries, you cannot foster optimal social health. You have to know when to say no, and understand that your social network will respect your decision. Boundaries help ensure that your limits are respected by peers and that helps create a healthier, stronger social life.

The Benefits Of Strong Social Health

It is clear that social health plays a role in helping individuals create more meaningful lives. There are numerous benefits to having a strong social support system, from your mental health to physical well-being. Read on to learn more about them: 

• Social support offers comfort, or a sense of belonging, that helps boost self-esteem and confidence. 
• Supportive relationships not only positively impact your productivity levels, but also enhance accountability. 
• Strong social networks tend to help people handle stress more effectively and reduce the likelihood of experiencing anxiety and depression. 
• Social support works to keep mental health in check and may increase productivity. 
• Leveraging social support can lead to an overall more fulfilling life and enjoyable experiences. 
• Belonging to supportive social circles can improve both mental and physical health. 
• It’s possible for individuals to experience a reduced risk of chronic illnesses and stronger immune function when they have strong social connections. 

Integrating Social Health Into Your Daily Life

As detailed in the previous bullet points, it is clear that maintaining social health benefits you in numerous ways. Unfortunately, it is often easier said than done, especially considering the modern reliance on digital technology. Yes, technology can enhance connectivity, but it also can promote isolation and detract from social health. The constant accessibility can blur the line between work and real life, which can lead to burnouts or strained relationships. 

Social media tends to foster feelings of inadequacy, not empowerment. Navigating the social media landscape can be very tricky, which is why online interactions are often less meaningful and supportive than offline interactions. If you want to meet your social health needs in the real world, focus on ways to connect with others in meaningful ways. Join a community wellness environment, attend social events, prioritize face-to-face interactions, and set boundaries with technology. Do all of those things and more and you’ll be well on your way to experiencing better social health.

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Pride Month is a chance to celebrate the community, acceptance, and equality of LGBTQIA+ people. There are parades, events, parties, and more all over the world during Pride Month. It’s safe to say that this month can positively affect mental health by bringing more LGBTQIA+ people together as one community. The idea is that these celebrations bring hope for a brighter future, one that is united for LGBTQIA+ rights and equality. 

What Is Pride Month?

It was 1969 and the sun was shining…In all seriousness, Pride Month started with the Stonewall uprising in 1969. These protests were in response to police raids in gay bars in New York. These raids took place due to discrimination and persecution against the LGBTQIA+ community. After the Stonewall uprising, the first Pride Rally in the United Kingdom took place a few years later in London, England. 

Every June, Pride Month honors the history of Stonewall and the activism it sparked to push LGBTQIA+ rights to the place where they are today. Although Pride Month is somewhat of a mild protest, it is truly a movement, a chance for people to fight for equality and stand on the shoulders of the activists who came before them. Additionally, Pride Month is a celebration of the spaces that members of the LGBTQIA+ community can share. It’s hugely helpful, empowering, and a way to recognize queer lives. And the biggest benefit is that people of the LGBTQIA+ community get to unite together and remember that they are not alone.

The Context Of Pride Month And Mental Health

Mental health is important, regardless of the time of year or specific celebratory month. Regarding Pride Month, though, there has been a lot of discrimination and prejudice against the LGBTQIA+ community, and that still exists to this day. The rights for LGBTQIA+ members are still ongoing, and Pride Month continues to be somewhat of a catalyst for positive change and equality. 

It is often the joyous times and celebratory nature of Pride Month that benefit people of the LGBTQIA+ community. For example, the inclusion and unified efforts help combat social isolation, low self-esteem, and the homophobic or transphobic political stances in the media. It is truly sad that people still have these hateful or negative views toward the LGBTQIA+. 

A lot of LGBTQIA+ activists have observed two interesting things regarding Pride Month. The first is that the fight for equality and rights can be quickly weaponized against them. The second is that LGBTQIA+ people often dim their internal light for safety, depending on the setting, situation, or surrounding people. 

How Can Pride Month Enhance Mental Health In The LGBTQIA+ Community?

Whether it’s a publicized goal or not, Pride Month brings together the LGBTQIA+ community and all its diversity. There is beauty in diversity and community, but it can be tough for people to individually navigate their own isolation. Many organizations and peer spaces are available to the LGBTQIA+ community and are there for people, in good times and bad. 

Pride Month also helps undo what the negative media puts out against the community. A lot of people who may not be “out” yet or struggle with their own gender identity or sexuality. Pride Month, then, serves as a space of solidarity for those still living in the closet. 

At the end of the day, Pride Month is a time of acceptance, despite whatever homophobia, transphobia, or biphobia still exists in the world. It is for the LGBTQIA+ community, but allyship can help advance community efforts. Families and friends of LGBTQIA+ community members can help participate in events and empower everyone. Being a great ally can help advance the community, but it also means that you learn more about the issues that affect the LGBTQIA+ community. You are there for the people in your life who require support!

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June is Pride Month, and it’s dedicated to celebrating the work of LGBTQIA+ activists who have changed the world. The gatherings that take place over the course of the month allow LGBTQIA+ individuals to celebrate who they are, and who they are proud to be. By going to Pride events, the community gets to celebrate who they are and who they love. The welcoming and accepting nature of these events relieves any person of fear they might otherwise experience in the world. 

What Is Pride Month?

Dedicated to uplifting LGBTQIA+ voices, Pride Month celebrates LGBTQIA+ rights and culture. Throughout the month, there are many celebrations that take place, including parades, protests, live theater, memorials, drag performances, and more. Additionally, there are many celebrations of life that commemorate members of the community who lost their lives to HIV/AIDS. Part of the month is about political activism, while the other part focuses on celebrating the LGBTQIA+ community and the victories it has achieved over the years. 

Why Is June Pride Month?

Early in the morning on June 28th, 1969, police raided the Stonewall Inn, a gay bar in New York’s Greenwich village. Officers started hauling patrons outside and tensions escalated quickly. Patrons resisted arrest and a large crowd of bystanders began throwing coins, bottles, and other things at the officers. Fed up by the harassment by authorities, New York’s gay community broke out in neighborhood riots that lasted three days. 

The uprising served as somewhat of a catalyst for an emerging gay rights movement. For example, the Gay Liberation Front and the Gay Activists Alliance formed after the historic event. These organizations modeled themselves after the civil rights and women’s rights movements. Members of the organizations held protests, met with political leaders, and interrupted public meetings to hold leaders accountable. One year after the Stonewall riots, the nation’s first Gay Pride marches took place. 

What does LGBTQIA+ Stand For?

LGBTQIA+ is an inclusive term that includes people of all genders and sexualities. The acronym stands for lesbian, gay, bisexual, transgender, questioning, queer, intersex, asexual, pansexual, and allies. Each letter may stand for a specific group of people, but the term encompasses the entire spectrum of gender fluidity and sexual identities. Queer is an umbrella term for non-straight people, while intersex refers to those whose sex does not have a clear definition because of hormonal, genetic, or biological differences. 

Where Did Pride Come From?

According to historical accounts, many people credit Brenda Howard as being the “Mother of Pride.” She organized the first Pride parade to commemorate the one-year anniversary of the Stonewall uprising. 

Where Did the Rainbow Flag Originate?

The rainbow flag, created by artist Gilbert Baker in 1978, is a commonly used symbol of LGBTQIA+ ride. Harvey Milk, one of the first openly gay elected officials in the U.S., commissioned Baker to make a flag for the city’s upcoming Pride celebrations. Baker, a prominent gay rights activist, used the stripes on the American flag as inspiration, but used the rainbow to include the many groups within the gay community. Many people don’t know that each color of the flag has its own meaning. Red symbolizes life, orange is healing, yellow is sunshine, green is nature, blue is harmony, and purple is spirit. The original eight-color flag included hot pink and turquoise. The former represented sex, while the latter represented magic and art. 

Pride events welcome allies from outside the LGBTQIA+ community. There are many opportunities to show support, observe, listen, and learn more about Pride during the month of June. See what your community has to offer via social media, news outlets, and more. Happy Pride Month!

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Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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Resources for improving mental health are abundant. From in-person therapy sessions to calming apps on your phone, there is no shortage of mental health tools, many of which are free. Mental health is more than just a buzzword, though. It is about the functionality of the brain and everything that impacts it. Many factors influence your mental health, such as genetics, family history, and life experiences. 

Although you may not have full control over the hand you’re dealt, you can influence many other aspects of your mental health. Your ability to improve your mental health can help you maintain a more even-keeled mental state. 

Why Is Mental Health So Important?

Whether it’s the way you handle stress, relate to others, or make choices, your mental health influences a lot. Caring for your mental health can help:

• Clarify your thinking
• Reduce anxiety
• Improve your mood
• Enhance self-esteem, confidence, and self-worth
• Deepen relationships

By nurturing your mental health, you can also help manage mental health conditions that are worsened by anxiety and stress. This nourishment also helps you perceive the world through a clearer lens and helps you handle things that life throws at you. Continue reading to learn about daily habits that can boost your mental health. 

Reduce Social Media Engagement

When you constantly consume information about other people’s lives, you compare your own experience to theirs, whether you know it or not. This can promote feelings of low self-worth and self-esteem, both of which fuel depression and anxiety. To spend less time on social media, try to keep your phone in a drawer or outside your bedroom while you’re in bed. Turn off social media notifications, so you are not prompted to check it every time you get a “bing.”

Move Your Body On Your Own Terms

There is no denying that regular exercise benefits mental health and brain function. Scientific studies have proven that exercise can elevate mood, relieve stress, and help manage symptoms of depression and anxiety. Not everybody exercises or moves their body in the same way, though. That’s why you have to move on your own terms, be it in a Zumba or Pilates class, boxing boot camp, walk around the neighborhood, or gardening in the backyard. There are many fun physical activities that you can do outside the gym. Take stretch breaks every hour during work or go on a family hike! You do not need a vigorous workout in the gym to support mental health. 

Get Restful Sleep

Sleep is the body’s natural way of rejuvenating itself. In fact, sleep is a nonnegotiable element of physical and mental health. According to an American Psychological Association (APA) report from 2023, sleep deprivation makes people more anxious and less happy. Sleep is vital, but the quality matters even more. Disrupted sleep can worsen mental health symptoms. To ensure that you get quality sleep, start with these habits:

• Make your bedroom quiet, clutter-free, and relaxing
• Try to keep the temperature in your bedroom between 60ºF and 65ºF
• Avoid caffeinated beverages after 3 p.m.
• Try to wake up and go to bed at the same time every day

Know When To Take It Easy

It’s very possible that on a difficult day, you may not have the energy to do anything. That can make you feel even worse about yourself, but sometimes you have to allow yourself a day to take it easy. Turn to compassion and find accessible strategies, for example: 

• Engage in breath work, even if only for a few minutes
• Take a bath or long shower
• Give yourself permission to rest
• Avoid snacking on processed foods, such as chips, cookies, and candy

Spend Time In The Sun

Not only is the sun a great source of vitamin D, but studies show that spending time in the sun can improve attitude and mood. You do not have to spend your entire day in the sun, so don’t worry about frying like an egg. Experts suggest five minutes of uninterrupted blue skies per day to benefit the mind and heart. You do not just have to stand in the sun; rather, you can take a short walk, exercise outside, eat lunch at a park, open a window near your desk, or take a phone call outside. 

Savor Nutrient-Dense Foods

There are certain foods that detract from mental health, but there are also foods that support it. Dietitians encourage people to focus on foods that contain mood-boosting nutrients, some of which are: 

• Whole grains
• Beans
• Bananas
• Berries
• Omega-3s

Drinking plenty of water throughout the day can also help you avoid dehydration, which actually denies your brain and body the nutrients necessary for optimal function. Alcohol, caffeine, refined carbs, and added sugars can actually worsen anxiety, so limit your consumption of those foods. 

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Spring has officially sprung, which means it is time to shed those winter layers and enjoy some warmer temperatures. Some people like to freshen up their homes, getting rid of clutter that accumulated during the fall and winter seasons. Although spring cleaning is a self-care tip, it is not the only way to practice self-care this season. We would like you to think of spring as a chance to pay more attention to your own well-being, however that looks to you. We just hope the suggestions in this article resonate with you. 

On the surface, self-care refers to taking care of yourself, be it mentally, emotionally, or physically. Perhaps you take yourself to a spa or head to the gym to fit exercise into your day. On a deeper level, though, self-care might translate to changing your overall outlook to help you feel more comfortable and self-assured every day. Begin your self-care regimen wherever (and however) you see fit. Consider the following tips to get you going.

Embrace Doing Nothing

The power of relaxing is an art form. Sometimes, you just have to unplug from life and take the day to do absolutely nothing. Allow yourself to feel bored and consider revisiting a former hobby. You may also want to catch up with old friends or family members on the phone. If that sounds painful to you, consider “escaping” from your life for the day. Don’t worry about timing or chores that must be done. Take the day and watch some TV shows or movies. Don’t overexert yourself because a lot of people need rest to rejuvenate the body. 

Get Out In Nature And Ground Yourself

Given that spring exhibits warmer temperatures, now is a great time to go outside. According to researchers, spending time in nature is one of the best ways to reduce stress, promote mental clarity, and regulate the nervous system. That may look like a hike in the hills, a walk through a neighborhood park, lounging on the beach, or sitting in your backyard with a book. When you are in nature, take off your shoes and consider grounding yourself. Remove your shoes and connect with the earth’s energy through your bare feet. Identify the things you see, hear, feel, smell, and taste during this grounding exercise, and it will help you focus on the present moment. All you have to do is be wherever you are. 

Do An Emotional Check-In

Different seasons affect your mood more than you realize. For example, winter can take a toll on mental health, resulting in seasonal depression, or seasonal affective disorder. During spring, take the time to check in with yourself in the following ways:

• What patterns from winter do you want to get rid of?
• Are there emotions that have been present in your life lately?
• What are you looking forward to in the coming weeks or months?

Write down your thoughts or consider discussing them in therapy, as both of these methods can help you gain better insight to what your body needs this spring. A spring journal, or mood tracker, can help you note behavioral patterns from day to day.

Get Moving, If Possible

If you live in an area that experiences severely cold weather, spring provides the warmth needed to get you out and about. Cabin fever is all too common during the winter, but warmer weather allows for a hike in the forest, or a surf session in the ocean. If the weather is too wet to go out in nature, consider taking part in an indoor yoga class. A session of stretching can also be beneficial to your body, loosening you up for optimal movement. 

Meditate

One of the best ways to boost overall mental health is to be more present and mindful. New to meditation? Get started by sitting in a comfortable spot and engage in deep breaths, in through your nose and out through your mouth. Try your best to clear your mind and direct your focus to your breath. Meditation is a mental journey and even though your mind may wander, always come back to your breath. 

Try A New Self-Compassion Exercise

Self-care is not just about what you do; rather, it is how you speak to yourself. During this spring season, practice self-compassion by replacing your own criticism with kindness. If you find yourself talking to yourself in a negative way, pause and ask, “What would I say to a close friend in this same situation?” Would you speak to them in the same negative tone? If the answer is no, alter the way you talk to yourself to encourage positivity.

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Even though something like stress is considered normal, it isn’t necessarily beneficial for your health. Sure, stress is healthy at times. It’s a hardwired survival technique, the body’s fight or flight response, during which you mobilize to take action in a dangerous situation. The body triggers the release of hormones that engage that fight or flight response when it perceives danger, making the body adept at responding to real emergencies. 

The problem is when the nervous system cannot distinguish between real danger and perceived danger. For example, real danger is a tiger chasing you, while perceived danger is a work presentation. But stress is highly common in modern day life, and it can negatively affect physical and mental health, leading to one or more of the following symptoms:

• Mood issues, including depression and anger
• Stomach cramps, nausea, and reflux
• Fatigue
• Difficult sleeping
• Decreased immunity and ability to heal from illness
• Disrupted hunger cues and increased fat storage
• Low libido
• Increased blood pressure

Practice Mindfulness

A lot of people find that mindfulness, more specifically mindful meditation, is a solution for stress. Mindfulness is not solely reserved for meditation, though. It’s possible to develop a regular mindfulness practice to help keep stress levels down. You can actively engage in a mindfulness walk, for example, for 15-20 minutes per day. Don’t have that much time? Consider a daily five-minute mindful meditation session to improve resilience when stressful times come. 

Keep A Gratitude Journal

Establishing a gratitude practice can benefit your physical, emotional, and mental health. Stress relief is a common benefit of practicing gratitude, as listing things that you are grateful for can put things into perspective. It’s a great practice to write five to 10 things you are grateful for (big or small) every morning. You may find that this practice helps you sleep better as well. 

Have Fun

If you only work and never play, you will eventually stress out. It’s common to forget to slow down and enjoy yourself, given the fast-paced nature of life these days. You don’t necessarily have to engage in a “fun” activity; rather, it can be something as simple as playing with your dog, taking a dance class, or carving out time to watch an episode or two of your favorite TV show. Just make sure that you have fun doing whatever you decide to do. 

Stay Active

More people are sedentary now than ever before. They either work at home or in an office while sitting, commute in a seated position, and then sit for the remainder of the evening. Are there people who break this mold and remain active? Yes, absolutely, but more people need to engage in regular physical activity. Regular moderate-intensity physical exercise can help fight stress and anxiety in the long-term. Researchers note that sweating through exercise is one of the best ways to remove excess cortisol (the stress hormone) from the bloodstream. 

Sleep Well

This can be difficult to do, especially if sleep is something that causes you stress. Since sleep is the body’s way of recharging, it is necessary for optimal physical and mental health. Proper sleep can also build the resiliency necessary for managing stress. Failure to get enough sleep on a regular basis can amplify your stress and decrease your ability to cope with it. That said, chronic stress can make sleeping very difficult, be it falling asleep or staying asleep. Too much cortisol in the bloodstream can cause nighttime wakings. The solution is to remove excess cortisol via some of the methods detailed in this article. 

Try Legs Up The Wall Pose

Yoga is a great low-impact exercise that can promote stress reduction. Certain poses, such as legs up the wall, are considered to be stress-relieving poses. It is exactly what it sounds like: you lay on your back and prop your legs up against the wall, which actually promotes circulation from the lower legs back to the heart. During this pose, you can enhance the relaxation by engaging in deep breathing, meditation, or another form of self-care. Consider a gratitude mantra while you stay in this pose for five to 20 minutes. 

The 5, 4, 3, 2, 1 Method

Need to ground yourself during periods of anxiety? You can employ the 5, 4, 3, 2, 1 technique if you direct your focus to the present moment. It can help ground you, making you feel less anxious or worried. Practice the method as follows:

• Identify 5 things you can see
• Pinpoint 4 things you can touch
• Notice 3 things you can hear
• Identify 2 things you can smell
• Find 1 thing you can taste

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Do you regularly see the downside of everything? Are you in a constant battle with negativity? You are not alone! Many people tend to have a negative bias, which means that they feel or notice negative things more frequently and intensely than positive things. For example, a person could experience a string of positive things and focus on the one negative thing to ruin their day. 

How Do You Stop Focusing On Negative Things?

As always, don’t be too hard on yourself. Everyone has the ability to think negatively at any time, but having self-compassion can help shift those negative thoughts in a more positive direction. Regulating your emotions after relishing in negativity for so long, however, can be a little difficult. It may take some time to shift your mindset into a more positive light. Over time, though, you can practice strategies and experience improvement in your mental outlook. Continue reading to learn more about them. 

Check Your Attribution Style

The world is not responsible for all of your woes, and the things you do actually matter in life. Mental health experts characterize this negative view as “external attribution.” Basically, this means that you have given up control of your own life, which will only make you feel worse in the long run. In order to get out of this mindset, think of things you do have control over. Every single person has control over some things in life, so identify what those things are for you and you may be able to get out of your own way. Not every bad thing in life is your fault, and you shouldn’t put yourself through that emotional stress!

Make Positive Concepts More Accessible 

The brain prefers to go with what is familiar, easier, and quicker because it requires less mental energy. In order to undo all the negativity that’s been intricately spun in your mind, you have to do your best to make positive concepts more familiar to the brain. One potential way to do this is to develop a positive word of the day, similar to an affirmation. You can also memorize a series of positive words every morning and ask yourself to recall them at night before bed. Although there is no research that necessarily identifies positive regions of the brain, strengthening the connections between positive concepts and your ability to generate positive thoughts and emotions can make it easier to repeat that habit. 

Generate Positivity With Your Imagination

If you struggle with negativity, you are probably an expert at imagining negative things. Forcing yourself to imagine positive things or images can change this pattern. It’s similar to the exercise of thinking of positive words, which we mentioned earlier. Give it a go and try imagining positive things, such as eating your favorite food, seeing your favorite person, or going to your favorite place. 

Practice Gratitude

There are many health benefits, both physical and mental, you reap when you practice daily gratitude. This is a practice that makes it easier to focus on the good things and accept the bad things as they are. In order to practice gratitude, try writing down things you are grateful for in a gratitude journal. These don’t have to be big or elaborate things, either. You can be grateful for having food in your fridge, a car that works without issues, or a beautiful partner in life. When you notice all of the good things you have in life, you can shift your focus away from negativity. 

Deconstruct Your Negativity

If you can deconstruct a sandwich to class it up, you can do the same with your negative thoughts. Whenever you encounter a bout of negativity, it is very easy to see the external causes of those emotions. Rarely do you recognize the internal causes, though. The fact of the matter is that your thoughts have just as much (potentially more) to do with your negativity than your situation. You create your own reality and in order to deconstruct how your thoughts fuel negativity, engage in the following self-reflections:

• Do you tend to think that everything will turn out terrible? 
• Do you devalue or ignore positive things that happen?
• Do you only notice the bad things without glancing at the good?

If you answered “yes” to any of those questions, try to shift your thoughts in ways that increase positivity. In order to do that, use the following questions to shift your focus away from the negative:

• How could the situation turn out better than expected?
• What are the positive components of this situation?
• What makes the positive things in this situation valuable?

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Do you typically find yourself mindless scrolling through Instagram reels? Are you glued to your television binge-watching different shows and movies on a nightly basis? If you find that chunks of time are slipping away because of your screen addiction, you are not alone. Roughly 61% of people admit that they are addicted to digital screens and the internet. Worse than that, the constant connection to screens can take a toll on your mental health and overall quality of life. 

That’s where a digital detox comes into play. A digital detox can help relieve anxiety, improve self-esteem, and encourage more restful sleep. According to one survey, about one-fifth of people cited technology as a source of stress. About 43% of respondents checked their emails, messages, and social media constantly. Another study found that about 25% of smartphone owners between the ages of 18 and 44 don’t remember the last time their phone wasn’t within arm’s reach. 

Health experts note that heavy smartphone use can cause alterations in the brain. Every scroll, email check, or text message ping sends a dopamine rush to the same area of the brain that responds to addictive substances. If you feel like that describes you, a digital detox may be the right choice. Continue reading to learn how to do one.

Turn Off Your Push Notifications

Seeing constant updates about what is happening in the world can inform you of what is happening at all times. It can also be distracting, especially if you allow yourself to get interrupted throughout the day. You’re never truly focused if you are constantly distracted by notifications. One easy fix is to turn off as many notifications as you can live without. Consider muting group messages between friends that do not contain vital information, or turn off social media notifications. 

Put Away Your Phone During Mealtime

How often do you go out to eat and see people with gleaming smartphone lights directed back at their faces? According to research, having your phone on the table can reduce the quality of interactions, even if you don’t check it. What happens is that your brain is essentially waiting for the phone to light up, meaning you are not fully present in the conversation. The more energy you direct toward your device, the less energy you have to give to whoever is with you. 

Make Your Bedroom A Tech-Free Zone

Do you feel naked without your device in hand or next to you at all times? If you do, you need a digital detox. Now, most people use their phone as an alarm clock, so keeping it out of the bedroom may be an impossible feat. That said, if you take your phone to bed, it’s easy to start scrolling as soon as your head hits the pillow. Leave your phone on your nightstand, or in the drawer of your nightstand and invest in a simple alarm clock to avoid temptation. Screens also emit blue light, which can trick your brain into staying awake because it thinks that it’s daytime. 

Limit Yourself To One Screen At A Time

How often do you watch something and end up on your phone about 10 minutes or so into whatever you’re watching? Multitasking is not a bad thing, but multi-screening is. Make a habit of only looking at one screen at a time in order to help improve concentration. Plus, focusing on a movie with the family can lead to more enjoyment, which you may not otherwise experience if you checked Facebook 12 times while watching the movie. 

Convert To Black And White

We are not saying that you should revert back to the era before color television. What we are saying, though, is that smartphones are very alluring because of the vibrant colors and clarity. Many smartphones allow you to change the settings, allowing the phone to appear in grayscale. Removing vibrant colors may make your phone less pleasurable, which causes you to reduce overall screen time. 

Spring Clean Your Social Media Accounts

Research shows that the more time you spend on social media, the likelier you are to feel worse about yourself. In fact, one study found that the more time participants spent on Facebook, the poorer their mental health outcomes were. That isn’t surprising when you consider the fact that people only see a highly curated version of peoples’ and celebrities’ lives. Don’t allow social media to suck you into its vortex! You can spring clean your social media accounts by blocking, muting, unfollowing, or deleting people or things that do not bring joy or happiness into your life. You can use social media to inspire positivity!

It’s impossible to escape technology these days, but you can do things to limit your screen time. If you find yourself checking emails, texts, and social media too frequently, consider doing a digital detox. It may just help you improve sleep, posture, and self-esteem.

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