My Go-To Wellness Habits
The term “self-care” gets a bad reputation these days due to its frivolous nature. The truth is that NOPE, face masks, and pedicures aren’t going to wildly transform your well-being. It takes brain rewiring and habit forming to improve your mental health. In many cases, it also takes the help of a medical professional. However, I don’t see nothin’ wrong with a little scrub and wine. If #selfcare gives you a break, then break you off a piece of that self-care bar.
All of this is to say that I have spent the past three years really focusing on and investing in me. After a mentally chaotic 2017, I made the decision in early 2018 to get better. It’s been a journey… but a lot of the positive self-talk and well-being improvements have stuck. For the most part, I feel mentally strong. The past few years have not been easy, breezy but I do think that I’m more resilient and capable of handling the turbulence a little better. In addition to Cymbalta and (inconsistent) therapy, these are my GO-TO habits that improve my mental health.
Making exercise a habit. The key here is not “working out” or exercise in general, the deal-breaker was making it a habit. It had to become an AUTOMATIC part of my day or else it was never going to happen. What I did was create a schedule for myself and forced myself to stick to it for 30 days. I started going to three barre classes a week (MWF) and yoga on Sunday. After a month, it stuck and became a habit because it was enough time to see results. I had lost some weight, but I also loved the way it made me feel. I felt motivated to continue with it because it made me feel good mentally.
My schedule has shifted all over the place, but my workout regime has stuck. Nowadays, I make it a mission to move every morning since I work from home. It has replaced my commute. I followed the advice of the habit loop: cue → routine → reward. My cue is the morning, specifically whenever I finish my last cup of coffee. My routine is the workout. My reward is mental satisfaction, and also breakfast.
Journaling/gratitude lists. Whenever I feel overwhelmed, I make a list of everything that’s going on in my brain. I write down all of the things I need to do, all of the things I’m stressed/angry about, and a list of what I can do right now to solve any of the problems. Most times, just the act of writing makes it better. Other times, I need the reminder that there are actual solutions to my problems and all I have to do is act on them. 99% of the time they are communication-based solutions…
…98% of the time I choose not to have the conversation that I should have :), so instead, I write a list of what I’m thankful for. My dog, french fries, the holiday season, the rain when I’m sleeping, french fries, the ability to create my own schedule, french fries, etc.
Connection. When I’m feeling down, and none of my other tricks work - I know that I need to connect with a friend. I have a group chat with a couple of my girlfriends that is always “on”. Meaning, I know that at any time I can vent to them through text, voice memo, or pretending I’m an influencer “popping on” and sending them a video. Actually, that group chat has helped limit my social media use and posting for attention. I also ask my sister, or friends, to go for a walk or run errands or come over and hang. It’s so easy to stay in and hide when you’re feeling down, but actively connecting with someone helps release good stuff in your brain.
I’m also relatively certain that the DOG PARK was the reason I got through the pandemic so well. I went literally every day and talked to other human beings for roughly an hour. It felt like seeing co-workers and gave me a little social boost.
So, if you find yourself struggling lately, try one of these. Just remember, as I’ve mentioned before, don’t go to the dog park if you don’t have a dog. IT IS WEIRD.