Tips For Self-care To Help You Relax And Recharge
Tips For Self-Care To Help You Relax And Recharge
If you are starting to feel overwhelmed by your responsibilities, it is time to take some action.
When you don’t take care of yourself, you may find that your work becomes less effective and your stress levels become uncontrollable.
To prevent this from happening, make sure you implement these 10 tips for self-care into your daily routine to help yourself relax and recharge.
I am sure you have heard that sunlight can have an impact on our mood and health, but have you ever wondered exactly how?
Sunlight directly enters our retinas, where it is converted into electrical impulses that travel to our brain.
The neurotransmitters that are released by sunlight enter our brain and stimulate a release of hormones like serotonin, norepinephrine, and dopamine, which may be why we feel happier after spending time in nature.
Even short periods outside have been shown to improve one’s mood spending at least ten minutes outside in direct sunlight can lead to significant increases in energy and alertness.
So go ahead and take your dog for a walk, open up those blinds, or just sit outside for five minutes before going about your day.
According to a study in Biological Psychology, vitamin D is critical for mood enhancement and immune system functioning.
Vitamin D deficiency has been linked to increased risk of cancer, diabetes, multiple sclerosis and several autoimmune diseases.
People who suffer from depression are also often low in vitamin D. Make sure you get some sunlight; even if it’s cold outside and you don’t want to go out on a run, open your curtains or step outside briefly during your lunch break. If you can’t get sunlight regularly take supplements.
Drinking water is essential to help you stay hydrated and keep your body’s systems functioning at a normal rate.
When you are dehydrated, tiredness can set in, making it hard to concentrate or think clearly.
Keep your mind sharp by staying well-hydrated. Drink eight 8-ounce glasses of water per day for general good health and prevention of disease.
Drink additional water if you are outside in extreme heat or humidity, have a fever, are ill or are exercising heavily.
If you feel bloated after drinking water, drink more but consume it slowly over a 30-minute period rather than all at once.
Overconsumption of water can lead to hyponatremia (excessively low sodium levels), which may be fatal if left untreated.
When you are stressed, you often forget to eat and can easily become malnourished.
Although it may be difficult to find time for a meal, making one simple choice to avoid skipping meals can have long-term positive effects on your well-being.
Make time for a hearty breakfast or lunch and keep snacks in your desk or car for emergencies.
In addition to being important for survival, food actually releases endorphins when we eat it, which help us relax.
If you have difficulty finding time in your schedule to prepare a full meal at home, try preparing several smaller meals throughout the day (such as Greek yogurt with granola and blueberries) so that you don’t get hungry later on during work hours.
According to researchers at Stanford University, one of the most effective ways to improve your mood is through physical activity.
In fact, it’s just as effective as antidepressants for easing symptoms of anxiety and depression.
Research has also shown that spending time in nature can have a beneficial effect on our mental well-being.
So, rather than dwelling on stressors in your life (or stressing out over what you still need to do), try focusing on how you can make each day healthier.
Set aside time every day for exercise or walk outside when you can; even taking a few minutes to pause and breathe deeply has been shown to lower cortisol levels and reduce feelings of anxiety and depression.
According to researchers at Stanford University, one of the most effective ways to improve your mood is through physical activity.
We are in a hurry all of time, so it is easy to feel guilty for wanting to take some time for yourself. If you don’t like to take vacations, consider giving yourself mental health days.
If you can give yourself permission to do nothing but lounge around in your pajamas without doing chores or answering emails. I promise that it will make you feel better.
If a mental health day is not possible, try taking some time each week where you intentionally relax and put off work until later.
Whether you are struggling to get through a stressful day or are just looking for an excuse to take it easy, sometimes a quick nap is exactly what you need.
A 10–20 minute siesta can help recharge your body and mind, helping you feel refreshed and ready to tackle whatever comes next on your agenda.
So take a break from those endless emails and put in that leg of exercise tomorrow instead, you’ll likely thank yourself for it later.
Here’s how to sneak in a quick power nap at work without anyone noticing.
Tip: If you are someone who’s sensitive to light, do yourself a favor and invest in some black-out curtains. It will make all the difference when trying to sleep during daylight hours.
Give Yourself Permission To Unwind (It is OK Not To Do Anything)
I think we all can get a little too caught up in what we should be doing, and sometimes it’s a hard thing to let go of. But, for your mental health (and productivity) you really do need to give yourself permission to take some time off.
Sometimes that means scheduling in a lazy afternoon where you just veg out with Netflix and eat pizza or maybe it means hitting happy hour with your friends after work one night each week.
It doesn’t matter what it is as long as you don’t use guilt or fear as your guide, but instead make sure that you are caring for yourself, even if that just means setting boundaries around a free weekend so that you can focus on other things later on down the line.
Social circles are, of course, a major part of our mental health. That’s why taking time to call an old friend or family member you haven’t spoken to in a while can be great for your self-care routine; it will help you feel better and have positive, stress-free conversations.
Plus, you never know what you’ll get out of these calls, you might learn something new about yourself or hear an idea that opens up a whole new avenue for your work.
So put aside whatever excuses you’ve been making not to pick up your phone and reach out! It will do wonders for your mood and productivity. If nothing else, they’ll likely appreciate hearing from you too!
Getting in touch with people you love and miss is always a good way to relieve stress.
Not only will it help you feel less alone, but it can remind you that there are people who care about your wellbeing. It is not just all about what you can get out of life. So call an old friend or family member today and make plans to see them soon, if you don’t already do so.
It is often a good idea to set aside time for ourselves. Be sure to schedule some downtime and self-care into your day, even if it’s just for 15 minutes.
Inevitably, you’ll start feeling better about yourself and your job if you take time to relax. So in addition to being productive at work, make sure you’re taking time off so that you can recharge and feel productive when you come back.
Originally published at https://www.nirajhealth.com on December 16, 2022.
