Welcome back to That’s What Pea Said…
When making changes to my lifestyle in order to improve my mood and wellbeing, I find it beneficial to make smaller, manageable changes, as opposed to making lots of changes and feeling overwhelmed…
Here are 10 (technically 11) smaller changes which I’ve found to be both manageable and effective.
I really hope you find them to be beneficial too and as always, please let me know in the comments…
❁ Zero empty calories and processed foods: Many of the food and drink which we enjoy is laden with hidden calories. In particular sugary drinks and sweets. It’s important to nourish your body as this will in turn, nourish your mind… As I often say, you have to nourish, to flourish. Avoiding processed foods is fairly easy and it’s important to make sure you eat lots of colourful fruit and veg to receive the maximum benefits.
❁ One hour of exercise or reading: It’s important to give your brain to rest and two in-expensive ways in which you can allow your mind to escape reality are exercise and reading. Both of these have been proven beneficial to improving wellbeing and what’s great is that you can do them in the comfort of your home.
❁ Two litres of water: I’m sure we’re all familiar about the importance of drinking water, a number of benefits include flushing out toxins; improving digestion, relieving headaches and aiding weightless… I know the thought of drinking so much water can seem quite boring and possibly overwhelming, however fortunately you can mix things up, either by adding tea or fresh/frozen fruit to make flavoured ‘detox water’…
❁ Three cups of green tea, or green juice: Both green tea and green juices have a plethora of health benefits and personally, I think they taste delicious. Incorporating a pot of green tea into your morning routine is a great way to kick start your day… It aids digestion, flushes yesterdays toxins and gives your brain a boost…
❁ Four stretching or self care breaks: Throughout the day its easy to get stuck into something and forget to take the time out to practice important safe care… If you spend most of your day sat at a desk it’s important to stretch to relieve tension and prevent injury. If you have a habit of losing track of time, set yourself a regular alarm. You can also use the opportunity to make yourself a drink (tea) to clear your head.
❁ Five things you are grateful for: Expressing gratitude has been proven to alter and break negative thought cycles. This is an exercise I often encourage people to try when they’re feeling down, or when their anxiety is particularly high. When making your list you don’t have to focus on anything fancy or extravagant. It can be something as simple as getting out of bed in the morning, brushing your teeth or going for a short walk.
❁ Focus on six grounding techniques: You may think you have 5 senses, which is scientifically correct, however I believe many of us have a 6th sense (intuition)… The following exercises assist with grounding:
Vision what can you see?
Sound what can you hear?
Scent what can you smell?
Taste what can you taste?
Touch what can you feel?
This will help focus your mind and your worries will ease. A sixth sense is your intuition: I believe you should trust your gut instinct and if something doesn’t feel right, the chances are that it probably isn’t.
❁ Seven minutes of laughter: When we laugh our body releases endorphins and happy chemicals which are paramount for lifting our mood. I’m not saying that laughter will cure everything but it’ll give your brain momentary relief and distraction. This technique can be used to divert and break vicious thought cycles.
❁ Eight hours of sleep: Admittedly, this is easier said than done. However, it’s important to aim for 8hours of sleep each night. Having good sleep hygiene effects all aspects of our lives. A good nights sleep allows both our brain and body to recover, which in-turn improves our immune system and lifts our mood. It also enables our body to digest the days food, so try and be mindful not to eat 4hours before going to sleep…
❁ Nine thousand steps: Walking has many benefits for our health and wellbeing, these include:
– connecting with nature
– receiving vitamin D
– allowing your mind space to wonder
– practicing self love
– exercising and moving your body
– giving yourself time away from screens and technology
❁ Ten minute breaks: When working, practice the pomodoro technique. Work for 20/30 minutes, then take a 5/10 minute break. You can only work for so long before your brain loses focus. By planning and preparing to implement this technique you’re less likely to lose time and will be more productive throughout the day.
Have you added any of these techniques into your lifestyle?
I look forward to reading in the comments below.
Thanks for reading,