Well hello there! Long time no talk! As many of you know, I took a little blogging hiatus to create a Workout and Nutrition Guide for busy #bossbabe women. That’s right, this plan will wipe away your excuses. Don’t have time? Each workout is 45 minutes or less! Don’t have the money for a gym? You can do all these workouts at home! Don’t know what foods to eat and when to eat? I’ve laid it all out for you! Don’t like structured meal plans with zero flexibility? You’re preaching to the choir, sista!
If you couldn’t tell, I am really excited about my ebook progress. But, you guys, I miss blogging! There’s nothing like connecting with all of you on a weekly basis. The 30 Day Home Workout and Nutrition Guides are currently undergoing beta testing! That’s right, I’m not just going to throw out a plan that I know works for me. I am going to make sure that hundreds, heck, thousands, even millions of women will reap the benefits. Speaking of which, I still have a few open spots for beta testers. If you want to get on the bandwagon early and be one of the first women to ever try this program, for FREE, email me at firstname.lastname@example.org.
Juggling a full-time job, writing and designing the Life in Spandex Guides, coordinating with beta testers, exercising, taking care of myself, developing relationships, AND writing blog posts is no easy task. However, I really hope to get back to my normal blogging schedule next week. But, in the meantime, I don’t want to leave you hanging any longer.
Nina is another educated fitness and health writer who I’ve had the pleasure of connecting with in cyberspace. She is an established Health and Fitness author (over 10 years of experience) who shares straight-forward insights with readers. She is also the Co-editor of garagegymplanner.com! She’s no one trick pony, though. Along with her passion for sharing health and fitness information with her readers, she also loves writing about people and inspirational stories. I’m excited to share an article she wrote specifically for Life in Spandex readers! If you’re reading, you’re probably interested in learning more about how to keep your body healthy. However, we can’t forget the importance of our mental health too!
10 Ways to Boost Your Mental Health Today
We’ve all had some sort of run in with stress and depression. The busy hustle of modern life is not necessarily conducive for our mental health. If you suffer from depression and anxiety, you’re not alone. They are becoming ever more prominent. The severity of anxiety and depression can widely vary. Whether you suffer from chronic or situational anxiety and/or depression, it can greatly affect your productivity, happiness, and peace of mind. And who wants to live like that?
The good news is that solution to these challenges is easier than you think. Small lifestyle changes can make a world of a difference. These tips can help improve your focus, create mental clarity, boost energy and endorphins (or happy feelings), increase physical health, and give your mood a total makeover.
1. Eat a balanced diet
A balanced diet will improve your life in more than one ways. You will become physically strong, and your mental health will improve tremendously.
Fruits and veggies are the most natural anti-depressant. When you’re stressed mentally, your body also gets stressed. Eat lean meat and low-fat dairy or non-dairy alternatives so that your cholesterol level remains low. Major blood sugar spikes can actually increase feeling of anxiety and depression. Avoid processed foods and say NO to soda.
2. Exercise regularly
Exercise can boost your physical and mental health. When you exercise, your brain releases endorphins, which are known to create a ‘feel-good’ mood in your brain. This chemical also relieves pain and reduces anxiety.
If you can’t get to a gym, you can always try one of the Life in Spandex home-workouts (while you wait for the Workout Guide) and/or stock up on some home-gym equipment like the vertical climbing machine.
3. Free your mind
There are ways to train your mind to relax. Mediation is one of the best ways to find mental clarity when your world feels chaotic or your life purpose feels dull. Start with just 10 minutes. Sit upright on the floor, cross-legged, or in a chair, feet planted. Start by concentrating on the weight of your body, how the body feels, and then on the breath. Count each breath up to 10 and then start over again until the 10 minutes are up. Traditional meditation isn’t the only option. You can try guided meditations too.
4. Sleep Quality
Sleep-deprivation can not only increase stress and anxiety, it can create it. When you sleep, your body and mind repair themselves. Without it, it’s harder to handle the stress of our hectic days.
To improve the quality of your sleep, remove distractions from your bedroom. Set a regular sleep schedule so that you sleep and wake up at the same time daily. Avoid drinking caffeinated tea, coffee, or alcohol before bedtime.
One of the best ways to wrap up a day is to write it down. Ten to thirty minutes before bedtime, write down everything that happened that day, how it made you feel, and your overall tone of the day. You can also write down your plan for the following day. It will help your mind stay organized and focused.
6. Learn new skills
Learning a new skill is like an adventure for the mind. Your brain is tasked with something challenging which actually helps clear your mind, boost mood, improve focus, and reduces stress. Just make sure to choose a task that sparks your interest!
Between lap tops to smart phones, we’re always connected. Constant screen distractions have been proven to disrupt your mental health. Take at least 10 minutes each day to completely unplug. Put your phone somewhere you can’t see it, turn off the computer and TV, and just be present.
8. Spread the love
Have you ever received a smile, compliment, or kind gesture from a stranger? It makes you feel connected and appreciated. You can receive similar (sometimes even better) side effects from giving these to others. Making someone feel happy will release serotonin (or the happy hormones) in your brain for an instant boost.
9. Get organized
Physical clutter can cause mental clutter. Have you ever noticed when your desk is unorganized or your room is messy it’s harder to concentrate? Clean it up and your mind will thank you.
10. Relationships matter
As humans, we naturally seek intimacy and a sense of community. However, we can put relationships on the back burner when we’re stressed and overwhelmed. But, connecting with a loved one can instantaneously boost mood and positivity. Take a moment each day to connect with someone special. Whether it’s a phone call, text, email, or a physical letter, make daily efforts to connect and improve communication with those who matter.
So tell me in the comment box below, how do you boost your mental health each day? What’s your favorite brain workout??
Health and happiness,
Nina & Emily