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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Eczema is a condition that causes the skin to become dry, itchy, or bumpy. When a flare up occurs, it is highly uncomfortable and can be extremely difficult to avoid itching the affected area(s). Symptoms start to flare up if you encounter an irritant or allergen, and you have to use one or more remedies to stop the itching. 

More often than not, itchiness is the most common symptom, although itchy patches of skin can begin to ooze or crack from excessive scratching. Itchiness is the result of an overactive immune response, causing irritation or inflammation in the skin. The urge to scratch that itch can interfere with social life, general concentration, and your ability to sleep. To help stop scratching when you have eczema, give the following strategies a try. Some (or all) may not work for you, so keep experimenting until you find what works.

Stress Management

Stress is a common trigger for eczema and can worsen the severity of a flare up. Chronic stress, which stems from financial insecurity or major life events, can have a major impact on eczema. For this reason, dermatologists encourage eczema patients to develop stress management methods, such as: 

• Meditation: There is more than one way to meditate, people! You can experiment with solo meditation, guided meditation, or even walking meditation. Yoga and Tai Chi are also excellent forms of moderate exercise that promote stress reduction. 
• Limit social media time: According to mental health experts, spending too much time on social media can cause stress. Additionally, consuming too much news can cause high stress, so put away your socials and news sources to help curb stress. 
• Sleep: The average adult requires about seven to eight hours of sleep per night. Failure to get enough sleep can ignite symptoms. Make sure to go to bed at the same time every day and keep the bedroom at a cool temperature. 

Moisturizers

If your skin is dry, then you will likely feel itchy in problem areas. With eczema, dryness occurs because of issues with the skin barrier, which is the outer layer that retains moisture. To combat dryness, apply moisturizers to help preserve the barrier and its function. Dermatologists recommend applying a moisturizer at least twice daily, especially after bathing. There are oil-rich eczema creams and ointments, which are thicker than lotions and slightly more effective. Moisturizing daily can help reduce the number of eczema flare ups, according to research. 

Phototherapy

Phototherapy, or light therapy, is a possible treatment for atopic dermatitis, the most common form of eczema. This therapy involves the use of ultraviolet B (UVB) rays, which researchers believe act on nerve endings that cause itchiness. One study found that 93% of people using UVB as eczema treatment reported relief after a couple weeks. 

EMDR Therapy

Eye movement desensitization and reprocessing (EMDR) therapy is a type of psychological therapy commonly used to treat depression and post-traumatic stress disorder (PTSD). Some early research suggests that EMDR may relieve the itchiness associated with atopic dermatitis. It may also help reduce daytime scratching and increase self-control, which ultimately improves overall quality of life. During an EMDR session, you will visualize the discomfort and itch while a therapist stimulates your eyes to move. Alternatively, the therapist may expose one or both ears to certain sounds that help you adapt to the discomfort of an eczema-related itch.

Cold Compress

By applying a cold compress to the affected area, you may help relieve itchiness and inflammation. This is a remedy that can be applied whether you have eczema or not. To make a cold compress, soak a towel or washcloth in cold water. Make sure to wring it out before applying to the itchy areas. Once you do this, make sure to apply a moisturizer for ultimate relief. Avoid applying an ice pack directly to the skin, as this can increase burning or itching. 

Habit Reversal Techniques

This is a type of cognitive behavioral therapy that involves changing your behavior and relationship to your eczema itch. This is something that you practice with a therapist or counselor. During your sessions, you’ll focus on disrupting the “itch-scratch” cycle and learn techniques to distract yourself from that itch, all while promoting mindfulness.

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There are many things that you can do to improve self-care. Many people find that great forms of self-care include meditation, exercise, bubble baths, playing video games, reading, and more. However you engage in self-care is your prerogative, and we are all for it! It is an essential component to your mental, physical, and emotional well-being. 

Creating your own cuticle salve with natural ingredients is a great way to enhance your self-care routine. The process of creating your own beauty or skin care products can be a relaxing experience in and of itself. Not only will this cuticle salve improve your overall nail health, but it may also leave your hands feeling soft and rejuvenated. Whip it up by completing a few simple steps and it’ll be ready in under an hour! It is great to use during dry weather. 

How Shea Butter Helps Your Nails

Shea butter is full of essential fatty acids and vitamins A and E. All of these nutrients help provide hydration to dry and brittle cuticles, which can help prevent cracking and bleeding. Because shea butter has emollient properties, it helps to increase moisture levels in the skin. This ensures that your cuticles remain supple and soft. Shea butter also exhibits anti-inflammatory properties that help soothe any irritation or redness around the cuticle. That makes shea butter especially beneficial for anyone with discomfort that stems from dryness. 

Almond Oil For Your Nails

Similar to shea butter, almond oil also contains vitamin E, which works to promote the growth of healthy cuticles. At the same time, it may help prevent breakage of both your nails and cuticles. Some preliminary research suggests that almond oil may improve blood circulation to the nail area, which encourages faster regeneration and healing. Additionally, almond oil offers anti-inflammatory properties that may relieve redness or irritation. The nourishing properties in almond oil make cuticles easier to manage by softening them. Regular use of almond oil may contribute to stronger, healthier nails and reduce the likelihood of hangnails or other common cuticle problems. 

Vitamin E Oil Supports The Cuticles

In addition to the vitamin E present in both shea butter and almond oil, we decided to add more to the cuticle salve with vitamin E oil. Just like your skin, your nails require moisture to remain healthy and strong. Vitamin E oil is incredibly hydrating and helps restore dry cuticles by enhancing moisture in the nail bed. In order to produce healthy nails, keratin dead cells have to receive a continued blood supply that is rich in vital nutrients. Vitamin E oil helps supply the blood with the right amount of nutrients necessary for healthy growth. 

Beeswax Benefits Cuticles

Beeswax is a common ingredient in various beauty products, especially cuticle care products, lip balms, and other products that promise hydration. It can keep the nails and cuticles healthy by forming a protective barrier that prevents damage. Not only does this protective layer maintain hydration, but it also protects against the elements. Beeswax also works to keep the cuticles supple and healthy by providing hydration via the emollient properties. 

Homemade Cuticle Salve

Ingredients:

• 1/4 cup shea butter
• 1/4 cup almond oil
• 1 teaspoon beeswax pellets
• 1 teaspoon vitamin E oil
• 5-10 drops essential oil of choice (optional for fragrance)

Instructions:

• Combine the shea butter, almond oil, and beeswax pellets in a microwave-safe container and microwave for about 45 to 60 seconds (or until everything is melted). Just make sure to monitor it closely so it doesn’t overheat. 
• Once the mixture is melted, remove the container from the microwave and stir with a wooden utensil. Add the vitamin E oil and optional essential oil and stir to combine. 
• Pour the mixture into a storage jar and allow it to cool completely at room temperature. This is a crucial step, as it solidifies into the salve, which you can apply easily. 
• Store the salve in a cool, dry place away from direct sunlight. It can last for several months, but if it changes in scent or texture, go ahead and discard it.

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There are people who just seem to live in the gym. Perhaps that person is your sister or brother, or a friend you love a lot. Maybe they visit health food stores and cannot stop talking about recovery methods or healing modalities. They usually wear athletic attire and carefully watch what they eat. If that sounds like someone you know, then this holiday gift guide is going to come in handy!

’Tis the season to show that wellness enthusiast just how much you’ve been listening to their excitement for sound baths and stretch therapy. Perhaps your friend or family member is looking to embark on a new wellness journey, improve their inner self, or get more involved in different fitness worlds. Whatever the case, we hope you find inspiration from the following list. 

Dry Brush

We are starting out on the relatively inexpensive side of gifting. A dry brush will likely cost somewhere between $10 and $20, but the benefits are worth it. Dry brushing may help the body eliminate toxins and promote relaxation. The lymphatic system requires stimulation to prevent it from clogging. Dry brushing works to open up the pores and help the body release toxins through sweat, which reduces the amount of toxins that flow through the lymphatic system. 

Hiking Shoes

Now, a pair of hiking shoes can be on the pricier side, but think of them as an investment. Maybe save this gift for someone you really love and care about! All jokes aside, a great pair of hiking shoes or boots can save people from ankle injuries, knee pain, and general foot soreness. Shoes that have Vibram soles are excellent!

A Gym Bag

A good gym bag is something that any athletic enthusiast will enjoy. Consider a compact gym bag with lots of pockets, or a larger one if the person you know carries lots of equipment and clothes. Ideally, choose one that has a shoulder strap and one that can easily fit in a locker. 

Crystal Ear Seed Kit

Some people love acupuncture and want to get treatment, but they don’t always have the time for it. A crystal ear seed kit can give people similar benefits to acupuncture from the comfort of their own home. The ear seeds stimulate pressure points in the ear, which is a form of acupressure and auriculotherapy. Traditional Chinese Medicine (TCM) reports that energy travels along meridian lines, many of which run through the ears. 

Massage Gift Card

Who doesn’t love a free massage? That is especially true if the person you purchase the massage for is pushing it in the gym eight days a week. Treat that special someone to a lovely full-body massage. If possible, make it so they can choose between Swedish, deep tissue, relaxing, sports, or other types of massage if they are all the same price. Alternatively, gift someone a facial or other skin care treatment service, such as a body wrap, peel, or body scrub. 

Massage Gun

Everyone can benefit from owning a massage gun. It used to be that they cost upwards of $300, but now there are so many at various price points. There are standard massage guns, mini massage guns (which are great for travel), and percussive massage balls. All of these massage devices can help loosen up fascia, which reduces stiffness and may help improve range of motion. 

Essential Oil Diffuser

This is a classic gift for wellness and non-wellness enthusiasts alike. There are so many diffusers available, so you do not need to spend all your money on a specific one you saw on Instagram. They all pretty much do the same thing: diffuser essential oil aroma into a space. You want to pay attention to the essential oils you purchase, though, as many are not 100% pure. Pure essential oils are the best!

Singing Bowl

This gift is for anyone who has expressed interest in sound baths or meditation. A singing bowl is perfect for at-home meditation because the tones can aid with anxiety and stress reduction. Different bowls have different tones when you hit them, and you can search which frequencies benefit what. 

Unique Fitness Experience

Be it bungee aerobics, Pilates, spin class, Zumba, or rage therapy, a unique fitness experience is a great gift for wellness enthusiasts. It gives them the opportunity to try something out without having to purchase a membership. If they like the class they try, they can always purchase more classes or get a membership to the facility!

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Stress can come from any event or thought that makes you feel angry, nervous, or frustrated. It’s the body’s reaction to a problem, challenge, or demand. In short bursts, stress can be positive, helping you avoid danger or meet a deadline. When you have chronic stress, though, it can do more harm than you realize. 

How Does Stress Impact Your Joints?

Even though the body is made up of different organs and systems, it can be viewed as one complete system, given that all of those systems work together. That means that stress could end up having an influence on joint pain. Researchers note that elevated cortisol levels have been associated with more pain. Chronically high stress levels also deplete your adrenal glands, raising prolactin levels and increasing the body’s sensitivity to pain. 

Some health experts note that stress is the opposite of helpful for the immune system. The fact is that stress is an immune-modulator, and the immune system is responsible for a healthy inflammatory response. Inflammation is usually what you feel when your joints start to ache or hurt. Additionally, inflammation negatively affects gut health, and poor gut health increases joint pain and inflammation. To quickly summarize, stress can lead to poor gut health, inflammation, chronically high cortisol levels, and more, all of which impact joint pain. 

What Can You Do About It?

If you have been feeling some aches and pains in your joints, your stress could be to blame. The good news is that there are many helpful things that can give your joints a break. Before you begin to alleviate pain, identify the triggers by writing in a journal. Look for patterns and you’ll find your triggers. Once you find them then you can craft an appropriate plan of action. Other common stress-relieving tactics that may help joint pain are detailed below. 

Try Acupuncture

Acupuncture has been practiced in China for more than 3,000 years. It uses very fine needles, which are inserted in various points in the body to open blockages. Acupuncture aims to restore the flow of energy, qi, within the body. It is also a healing practice that stimulates the brain to release serotonin and endorphins, which may help relieve stress and promote an overall sense of wellbeing. Acupuncture may also help improve circulation, which may in turn benefit your joints. 

Take A Relaxing Bath

Soak in a warm bath for 20 minutes and allow your stress to fade away. Not only does the warmth soothe the mind, but it also supports joint and muscle recovery. Research shows that a warm bath can help reduce swelling and inflammation, in addition to increasing circulation. If you add Epsom salt, which is known to decrease inflammation and swelling, then you will enhance your bath experience. Enhance your tranquil experience by lighting some candles or adding lavender essential oil to the water. 

Get A Massage

Not only can a massage soothe sore muscles and joints, but it also works to relieve anxiety and promote better sleep. According to researchers, getting regular massages can improve levels of pain, reduce stiffness, and improve range of motion and overall joint function. Studies have also shown that applying moderate pressure during massage can lower the body’s production of cortisol and boost serotonin production. 

Meditate

Sit down in a comfortable position on the floor, or lie flat on your back, whichever is more comfortable. You can listen to guided meditation, soothing music, or simply enjoy the silence. Try your best to focus on your breath and let your thoughts come and go like waves up the beach. Perhaps you find it easier to repeat an inspirational mantra to help you stay in the present moment. 

Anything else you can do to help reduce stress is beneficial for your joints. Maybe you clear up your schedule to have more time to decompress or journal about your worries. The little things help and can help you feel more at ease. In truth, nobody wants to feel overwhelmed by stress. The body becomes acutely aware of excess stress and you may experience joint pain as a result. Learn to understand your body’s cues and you will be that much healthier!

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Anxiety, stress, and overstimulation are a few of the factors that can cause you to toss and turn at night. If you have ever spent a night tossing and turning without getting more than a total hour of sleep, you understand the struggle. The sun rises and you are immediately in a bad mood because you were unsuccessful at getting proper shuteye. In this article, we will explore why tossing and turning occurs and how to put it to bed, pun fully intended. 

There are numerous reasons that cause you to toss and turn all night. Overstimulation, an underlying medical condition, anxiety, and more are all potential causes. Let’s take a closer look at more causes and how they impact your sleep. 

Feelings Of Stress

Stress can cause a variety of physical and mental symptoms that can make it harder to fall asleep. High stress levels can cause tense muscles, which can make it difficult for your body to relax while lying in bed. A study from 2017 found that higher stress levels reduced overall sleep quality in medical students. 

Inconsistent Sleep Schedule

Going to bed when you are not tired, or going to bed too late or too early, can affect overall sleep quality. It seems strange that being overly tired can make it harder to fall asleep, but it happens a lot. The main thing researchers want you to know is that a consistent sleep schedule can reduce tossing and turning and increase sleep duration. 

Feeling Anxious

If you have an anxiety disorder, increased anxiety at night can make it harder to fall asleep and remain asleep. A 2017 study found that somatic anxiety significantly impacted sleep quality. An anxious or racing mind can make you feel restless, which can cause you to toss and turn more than normal. 

Being Overstimulated

The National Sleep Foundation notes that blue light from phones, TVs, and other electronic devices can delay the production of melatonin, the sleep hormone. Loud noises and bright lights from outside the bedroom can also stimulate the senses. The combination of blue light exposure and loud noises can cause you to toss and turn. 

Imbalanced Diet

Never underestimate the repercussions of a poor diet. There are nutrients in foods that support the body’s production of melatonin, in addition to other neurotransmitters that regulate sleep. An imbalance in these nutrients can make it more difficult to fall asleep. Keep track of the foods you eat and consider modifying your diet, focusing on fresh fruits, vegetables, nuts, seeds, lean protein, whole grains, and legumes. 

Underlying Health Conditions

Certain health conditions can lead to poor sleep quality. The most common conditions that cause sleep troubles are as follows:

• Sleep apnea: This sleep disorder causes people to repeatedly stop breathing and breathe shallowly while sleeping. The interruption of your breath during sleep can impact your ability to sleep soundly; thus, you can toss, turn, and wake up frequently throughout the night. 
• Restless leg syndrome: This causes a person to have an overwhelming urge to move their legs. Researchers note that this restless sensation most commonly occurs when the body is at rest, such as lying down in bed. Due to the constant need for movement, people with this condition can experience frequent tossing and turning. 
• Insomnia: Characterized by the inability to fall or stay asleep, insomnia can cause people to rely on various things to achieve the smallest amount of sleep. Insomnia can also be caused by other health conditions. Insomnia can cause a lot of movement in bed, but is typically characterized by an inability to fall asleep. 

How To Stop Tossing And Turning At Night

If you frequently toss and when you finally lay your head to rest, you are in need of a good night’s sleep. Continue reading to learn how to improve sleep hygiene and reduce tossing and turning.

• Turn off the electronics at least one hour before bed to help prepare your body and mind for sleep. That means that you should not be looking at your phone or watching TV in that hour before bed. Choose to read a good book to help relax the body before bed. 
• Follow a consistent sleep schedule by aiming to go to bed and wake up around the same time every day. Traveling, appointments, or concerts and performances can get in the way of your bedtime. Whenever possible, do your best to maintain a consistent sleep schedule in order to help your body fall asleep every night. 
• Establish good sleep hygiene by creating a bedroom that you feel comfortable sleeping in. Get yourself a high-quality bed and invest in bedding that suits your body. Perhaps you require cooling sheets or a flatter pillow. Whatever you need, do yourself a favor and make your body comfortable. You spend one-third of your life sleeping, so invest in yourself!
• Engage in exercise or some form of physical activity during the day to help improve sleep quality. Sitting, sitting, and more sitting will not burn off excess energy. If you find that you have a lot of energy at the end of the day, consider moving your body more throughout the day.
• Practice a variety of relaxation techniques to find out which one works best to calm your mind and body. Research indicates that various breathing techniques can help relax the body and improve sleep quality. You can engage in meditation, deep breathing, grounding techniques, or visualizing to ready the body for sleep.

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It can be very difficult to find a healthy balance between work, family, and other responsibilities. How do you make time for yourself with all of that, plus the hustle and bustle of daily life? Taking care of yourself, though, is crucial for the overall wellbeing of your mental health. That is where self-care comes into play. 

What Is Self-Care For Mental Health?

Before we supply you with some helpful tips to care for yourself, let us first give a brief explanation of what self-care is. Basically, self-care is any activity that you do to take care of your mental, emotional, and physical health. It is about taking time for yourself and engaging in activities that bring you joy and encourage relaxation. The reason that self-care is an integral component to mental health is because it aids stress reduction. 

Some activities may also help improve mood and promote overall wellbeing. Taking care of yourself can better equip you to handle life’s many challenges. Be it emotional, physical, social, or spiritual self-care, we encourage you to engage in these practices for optimal mental health. Continue reading to learn about some tips that you may be able to incorporate into your daily life. 

Practice Mindfulness

There are many ways to practice mindfulness, but it is essentially the practice of being in the present moment. You pay attention to your thoughts and feelings without passing judgment. This practice can help you improve mood and reduce stress, and you can do it in a meditation practice or even while eating. The main goal is to be present and to take a few deep breaths to remind yourself to remain calm. This can be a great tool to use in times of stress. 

Set Boundaries

Sometimes, one of the most powerful things you can do for yourself is to say “no” to people. Setting boundaries is an essential part of self-care, because it means that you set limits on your time and energy. You can avoid a burnout and focus more on activities that help you thrive when you can establish healthy boundaries. 

Make Time For Yourself

This tip piggybacks off the previous one about setting boundaries. Allotting time for yourself can be challenging, but it is crucial in order to prioritize your mental health. Just set aside 15 to 30 minutes each day to engage in activities that bring you joy or relaxation. 

Get Enough Sleep

Sleep is necessary to optimize physical and mental health. Sleep experts recommend that the average adult get between seven to nine hours of sleep every night to feel rested and renewed. If you have difficulty falling asleep, try to establish a relaxing bedtime routine. Consider reading a book, listening to calming music, or meditating. Click here to learn about more tips that may help you fall asleep. 

Connect With People

One of the best ways to improve mental health is via social connections. Make it a point to connect with friends and loved ones, be it over the phone, video chat, or an in-person visit. These connections can help reduce stress and improve your mood. A great social network of family and friends is more powerful than you realize. 

Engage In Activities That Bring You Joy

There are so many types of self-care activities that you can do. If you don’t enjoy meditation, then don’t force yourself to do so. Make a list of activities that bring you joy, such as painting, walking, or training your pet. Choose the activity that helps you reduce stress and allow it to boost your mood.

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For whatever reason, being on vacation means abandoning all of your knowledge about health. That may not be true for everyone, but it is for a lot of people. Many people think of vacation like a free pass on their diet, a chance to enjoy dessert for breakfast or cheeseburgers and such at will. Perhaps you kick back by the pool and enjoy a variety of cocktails before building sandcastles at the nearby beach. 

Depending on where you travel, staying healthy on vacation can prove to be a challenge. Sometimes, you may have the intention to maintain your healthy diet, but your destination doesn’t offer the right foods that cater to your eating habits. Plus, finding a healthy place to eat may be the last thing on your mind after touring a museum, doing a hike, or walking for hours through the city streets. 

At the end of the day, though, enjoying real food, not fried food or burgers, fuels the body and provides it with the necessary nutrients it needs to function optimally. Naturally, you should indulge while traveling, especially if the place you visit is known for certain specialities. Be a wide-eyed tourist if you see a flaky croissant in Paris, France, or a big plate of drunken noodles in Bangkok, Thailand. You will find your stride, but do your best to consume a balanced diet during your travels. Hopefully, the following tips will help you stay healthy on vacation.

Pretend That You Are Eating At Home

Vacation is not a time to disregard your normal eating habits and budget constraints. It’s very easy to overspend on vacation, especially if you are traveling in a place where the U.S. dollar is not as strong as the local currency. When booking a trip, it can be beneficial to try and find a place to stay that has a kitchen or kitchenette. By shopping at local grocery stores and pre-making food, you can save a little money and eat foods that comply with your diet. You should eat out and try different restaurants, but preparing some meals, especially breakfast, can help start your days off right.

Plan Ahead

If you have a little kitchen at your AirBnb or vacation rental, consider loading up on some healthy snacks. That is a pro traveler’s tip because packing some local fruit, in addition to bars you bring from home, can save you from eating unhealthy snacks between meals. If you like to use meal planning with apps and such, you can use them to plan meals around regional food at your destination. That works whether you are traveling regionally or internationally. If you drive to your destination, though, you have a better chance of planning your meals. You can bring exactly what you need in order to prepare meals during your vacation!

Make Sure Your Snacks Are Health

Speaking of planning ahead, make sure you are covered in the snack department. Whether you have a six-hour car ride or a 10-hour flight, having a variety of healthy, non-perishable snacks can make the difference in your traveling experience. Not only that, but packing snacks can save you money! You don’t have to stop at convenience stores or gas stations to pick up chips or processed cereals and pastries. Having healthy snacks can also reduce your likelihood of feeling terrible while traveling. Great snacks to bring include:

• Trail mix (without candy or chocolate pieces)
• Bananas
• Apples
• Packets of almond butter, peanut butter, or cashew butter (to go with your apples)
• Reusable, insulated water bottles to hold smoothies, iced herbal teas, and water
• Homemade energy bites (or healthy protein bars)

Pack The Remedies

Staying healthy while on vacation is just about keeping your diet in check. Bug bites, sunburns, earaches, and more can happen just as much or more on vacation as they do at home. If you have specific remedies for these things, make sure to pack them! It can be beneficial to have the following while traveling:

• Healing salve (for rashes, stings, and bug bites)
• Hand sanitizer (helpful in many situations)
• Natural bug spray
• Lots of vitamin C (in addition to low-sugar electrolyte powders)
• Sunburn remedies
• Ear infection remedies
• Natural sunscreen

Keep Stress Levels Down

The last piece of the puzzle is to keep your mental health in check while traveling. It is easy to experience a burnout and spiral out of control, but doing small things can bring you back to center. Sure, the right foods and natural remedies can keep you healthy, but too much stress can derail your health. Take note of how your body feels on vacation and consider experimenting with a few simple stress-relieving techniques. You can engage in different breathing exercises, practice guided meditation, or do a couple sun salutations and other yoga poses. Even some morning and evening stretching can bring stress levels down, in addition to preparing you for walking or other vacation activities.

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Meditation can be a little intimidating because, like most difficult things, it takes time to master. It requires practice, but also patience to become comfortable sitting in meditation. You will not be a zen master after your first two meditation sessions. Practice makes perfect, though, and you will be able to quiet the mind soon enough. Thoughts will race and sensations will bubble up, but allow them to come like strangers in the night.

Breathwork is an active form of meditation, during which you disconnect from the mind and let your heart and body guide you. The goal is for you to actively exhale your thoughts, beliefs, memories, and actions that do not support growth. You return to your breath to handle stress, anxiety, and any lingering trauma. Different techniques may be more effective for certain people and not for others. Below, you will find three beginner breathing techniques and when to use them. 

The 4-4-4-4 Breath: When You Need An Energy Boost

The 4-4-4-4 breathing practice, also known as box breathing or square breathing, comes from the Navy SEALs. This breathing technique aims to slow your heart rate and enhance concentration. It may also increase efficiency and mental performance, in addition to relieving stress. Ideally, you engage in this breathwork after you wake up in the morning, or in the middle of the day when you feel sleepy. To practice this technique:

• Sit up straight and start by releasing all of the air from your chest. Hold your breath for four seconds and then breathe in through your nose for four seconds. 
• Hold your breath for four seconds and then exhale out of your nose for four seconds. Repeat this cycle for five full minutes to feel the effects. 

During your inhales, imagine that the earth is nourishing the physical body. When you hold your breath, imagine that your breath is going through your mind like the wind, clearing out any thoughts that do not serve you. During your exhale, imagine that the fire element is pushing out any negative thoughts, feelings, or emotions from your belly. 

The 4-7-8 Breath: When You Feel Overwhelmed

This is a relaxing breathing method that was developed by Andrew Weil, M.D. It aims to calm the body and slow down your heart rate, bringing you into the present moment. This breathing technique is ideal when you feel anxious, angry, overwhelmed, triggered, or have difficulty sleeping. It also teaches the body to take in less, creating space between each inhale and exhale to release excess energy and thought. To practice this technique:

• Ideally, this technique aims to empty the lungs of air. Breathe in through your nose for four seconds, hold your breath for seven seconds, and exhale out of the mouth for eight seconds. 
• Repeat this cycle at least four times for the full effects. 

When you inhale, imagine that the earth is grounding and nourishing your breath. Allow that energy to come into the body and when you hold your breath, visualize that energy spiraling throughout your body. Allow that energy to extract any thought that does not serve you. During your exhale, think about releasing all of that energy, not just through your mouth, but through your entire body.

The 5-5 Breath: When You Feel Worked Up

The natural tendency is to breathe at a rate of two to three seconds per minute. The 5-5 breath, however, is a controlled practice that slows your breathing to four seconds and then five seconds. The 5-5 breath works to improve your overall sense of calm and can be practiced throughout the day. To practice this breathing technique:

• To begin, focus on the natural rhythm of your breath to get a baseline for the length of each inhale and exhale. 
• For one minute, inhale for four seconds and exhale for four seconds. 
• For the next minute, repeat that process, but inhale and exhale for five seconds. Continue for six seconds and you can gradually extend to 10 seconds if you want to. 
• In the initial stages, this practice should take five minutes, and you can work your way up to 20 minutes over time. 

During this practice, imagine that the earth’s energy is rising up through your body during every inhale. When you exhale, let that same energy wash out any negative thoughts, feelings, or physical sensations that you no longer want to hold onto.

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