As we ring in the new year, and resolutions are continuing to be made, I'm a big believer in the catalyst of incremental behavioral changes for long-term wellness. While our intentions are usually sincere when it comes to habits, an important thing to note is that our minds aren’t conditioned to intuitively change, and there needs to be an impetus within yourself to start this cascade. It’s important to take care of yourself, and pay attention to the signs that are taking you away from your original joys. This should be an enjoyable chore and an effort to better yourself mentally/physically but that requires you to have a committed mindset as well.
I've outlined a few lifestyle 'prescriptions' for you to try. A few of them are centered on alleviating anxiety through the awareness of our breath as well as reflection of our thoughts. Our bodies and minds are VERY connected, and our bodies have a way of reacting to the perceived stress in our minds. By working on being an observer of our body and the sensations, you can start to wield a bit more control of your internal and external sensory cues. When we don’t place so much value in our negative thoughts, we allow them to pass naturally. Morning Ritual: Breathing Exercise
Inhale through your nose, exhale through your mouth and think of the number 1
Continue that pattern to 5, and then descend
If your mind ever drifts, you’ll need to start over
On the inhale, focus on the expansion of your ribs in all directions as well as the pull of your diaphragm downwards
On the exhale, focus on breathing our through your mouth and relaxing the pelvic floor muscles
4-point Release
Write the answers to the following questions below
What am I anxious/depressed about today (just list one thing)?
What’s one practical thing I could do to prevent or prepare for it?
What’s one reason that it’s probably not going to be as bad as I think?
What’s one reason that I know I could probably handle it?
5 minute ritual
This can be in the form of listening to a song, dancing, coloring, crafting, or even meditating
Everyday, you designate these five minutes to doing something peaceful and restorative
Put this on your calendar as a reminder and consider this time 'non-negotiable' when it comes to your daily schedule
Mantra:
Here are some examples:
Strength surrounds me, love guides me, and peace fulfills me
I am powerful, I am worthy, I am grateful for all that I am.
Everything I need is within me
My decisions today can help define my tomorrow
I can choose my own reality. I choose love. I am love
Intentions/Goals
Starting next week, outline 1-2 goals to set for yourself for the week
Examples include: learning a new recipe, connecting with a friend you haven’t heard from in a while, learning a new song, finding a new book to read
A goal could even be to fit in three days of exercise a week
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