20 Small Steps to Wellbeing
Posted by PR Neom
It’s been a difficult and strange time recently, whether it be increased anxiety, higher levels of stress, worry, feeling overwhelmed and so many other emotions that aren’t just for one day, but they’re there every day. So to help, in the small way we can, we’re championing - prevention - which is the vision of our charity partner -the Mental Health Foundation - which is at the heart of everything they do.
As a first step, if you've never given them a go, here are some of our tried and tested small steps to wellbeing, You don't have to do them all - pick the steps that work for you. These will help make it easier to take little moments to pause, relax, move, feel good and take care of your mental health, every day.
20 Small Steps to Wellbeing
Write it out
Sometimes we don’t want to talk about our worries – but writing them down can be just as effective in helping us deal with them, and is particularly effective before bed. So, the next time your head’s swimming with what-ifs, pick up a pencil.
Whether you’re WFH all day or taking a run, remember to drink enough water. Even mild dehydration can cause sleepiness, so aim to drink one small glass per hour throughout the day.
Shake it off
Next time you feel heavy with worry, jump to your feet and shake your limbs and head. You’ll be surprised by how liberating it is to do something fun, physical and a bit silly – and making yourself laugh is a failsafe stress-reliever too.
Swap social media for book time. Reading is the perfect way to calm your mind and help you relax, especially in the evening. You‘ll wake up feeling refreshed with much more natural energy.
You don’t need to be pounding out hours at the gym to get the mood-boost benefits. Countless studies show that just 20 mins a day of moderate exercise is enough to have a positive impact on how we feel. A brisk walk around the block, a dash to the shops, or a few sun salutations or yoga poses, and you’re done!
Know of someone who is having a hard time? Take 5 to write a nice text and send it to a friend, family member or colleague. Imagining the smile on the other side will make you feel much happier too.
Power your shower
If you don’t have time for a bath, that’s no reason to skimp on the benefits. Simply, run the hot water, foam up some body wash and breathe. That will really set you to relax mode in the evening.
Taking the time to breathe in for seven seconds and out for eleven seconds, for just a few minutes can help you feel calm and in control - ideal when you need to maintain your natural energy too.
Take a cold shower
Brutal we know! But research has suggested that a three minute long cold shower could be enough to counteract some of the effects of chronic fatigue and really wake you up and boost your energy in the morning.
Sit up straight with your shoulders back, eyes ahead and lower back slightly arched, to resist feeling fatigued and boost your self-confidence.
Light a candle
Familiar with Hygge? This Danish term means snuggling up and embracing the darker winter months with candles and cosiness. A great way to rebalance your wellbeing.
Laying your arms outstretched in front of you, on a desk or table, and resting your head on them is a mini form of ’Child’s Pose’ that opens up the neck and shoulders and gets rid of all that tension that’s locked in there.
Try going for a walk at lunchtime to soak up some Vitamin D from the sun. Vitamin D is essential for your wellbeing as it lifts your mood. Yes, even in winter counts!
Pass the mag
One of the most effective all-natural remedies for sleep? Magnesium. Turns out our bodies are often deficient, as it’s one of the minerals we use up most when stressed and busy (hello!). So for better sleep try upping your magnesium levels.
Maximise on all that deep breathing while you sleep by surrounding yourself with oxygenating plants, such as peace lilies, spider plants, dracaena and snake plants. They improve your air quality AND your health at the same time.
Clear your workspace
We all know a cluttered desk is a symptom of a cluttered mind so refresh and refocus by organising your WFH workspace, allowing you to positively devote your energy elsewhere.
If the next day’s to-do list keeps waking you up in the middle of the night, take two mins to jot things down BEFORE you get into bed – signalling your brain to switch off and quit worrying. Studies have shown this helps to relax us – cue, a better night’s sleep!
Be mindful of your tech habits – by setting all of your devices to automatic night mode after 7 pm, your brain won’t get confused by the blue light, which makes our brains think it’s sunrise (not great when it’s actually coming up to bedtime!).
We love a guided sleep meditation before bed – just remember to put your phone onto night mode and turn off the backlight before you snuggle under the covers for a sleep-inducing session.
There’s wisdom in the soothing power of a warm cup of milk before bed – rich in calcium and vitamin B6, both of which aid sleep. Add a sprinkle of sugar-balancing cinnamon for an added cosy factor.