 Rolling out of bed in the morning is easy for some people, but for most of us, it’s a true challenge. Developing a morning routine will help your mental clarity as you get ready to take on the day. Routines may include exercise, yoga, stretching, and a balanced breakfast. Whatever you choose, take note of what works for sweeping the cobwebs out of your head. Routines are helpful in keeping yourself on track. To start with, wake up early enough to have time for all the “wake up” techniques. Routines  Why have a morning routine? Structure helps us to reduce stress. Cortisol is the stress hormone that brings on tension and anxiety. By relaxing in the morning, it helps you to keep cortisol in check throughout the day. When waking up, these routines will help you stay on course.
Exercise Physical movement gets your blood circulating. Get outside if the weather is nice -- outdoor exercise improves sleep quality. Exercise pumps up neurotransmitters like serotonin and norepinephrine that give the body the ability to handle stress. Running and jogging are great forms of exercise, especially when you live in one of the best cities for runners. Ride a bike, take a power walk, swim, jump rope, dance — anything to get you pumped up! Breakfast Nutrition  Start your morning with the right nutrition. You may like those sugary cereals, but a balanced breakfast should include protein and fiber. Suggestions? Eggs, whole wheat toast, fruit, nuts, Greek yogurt, oatmeal, cottage cheese, and tea. If you’re a “regular” coffee drinker, it’s true that caffeine does increase physical and mental acuity. But it’s also a diuretic — it will keep you running to the bathroom. Drink coffee with dairy, half-and-half, or plant-based milk if it’s your preference, but take it easy on sugar, flavored syrups, and artificial sweeteners. Coffee, energy drinks, tea, and other caffeinated drinks typically get your motor running in the morning, but if you drink them late in the day, you may not have an easy time falling asleep at bedtime. Fruit and yogurt smoothies with blended fruits (or vegetables) are a morning treat. Add protein powder for an extra nutrition boost. Morning Routine Suggestion The key to a useful routine is in the word “routine.” Here’s a blueprint for a simple yet engaging morning for the average workday.
Developing a regular routine to help your mornings go smoothly starts with setting a bedtime, getting a good night's sleep, setting out clothes, and packing your lunch the night before. Staying sharp throughout the day begins with the right kind of prep.
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 What is ADHD?
ADHD stands for Attention-Deficit/Hyperactivity Disorder. It is a neurodevelopmental disorder that typically begins in childhood and may persist into adulthood. ADHD is characterized by a persistent pattern of inattention, hyperactivity, and impulsivity that interferes with daily functioning and development. There are three main subtypes of ADHD:
ADHD can have significant effects on various aspects of life, including academic performance, work productivity, relationships, and self-esteem. However, with proper diagnosis, treatment, and support, individuals with ADHD can manage their symptoms effectively. Treatment options often include a combination of medication, behavioral interventions, therapy, and education about the condition. Why do some people develop ADHD? The exact cause of ADHD is not yet fully understood. However, research suggests that a combination of genetic, neurological, and environmental factors contribute to its development. Here are some factors that may play a role:
How common is ADHD? ADHD is a relatively common neurodevelopmental disorder. Its prevalence can vary depending on the population being studied and the diagnostic criteria used. According to estimates from the American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders (DSM-5), which is commonly used for diagnosis, the prevalence of ADHD in children and adolescents is approximately 5-10% worldwide. It is important to note that ADHD can persist into adulthood for many individuals, although symptoms may change over time. The prevalence of ADHD in adults is generally lower than in children, with estimates ranging from 2-5%. However, research suggests that the prevalence of ADHD in adults may be underdiagnosed and underreported. It is also worth noting that ADHD can affect individuals of all genders, ethnicities, and socioeconomic backgrounds. It is not limited to any specific demographic group. Given the relatively high prevalence of ADHD, it is important to raise awareness, promote understanding, and provide appropriate support and treatment options for individuals with ADHD to help them manage their symptoms and thrive in their daily lives. How do you treat ADHD? ADHD is a complex disorder, and the treatment approach often involves a combination of strategies tailored to the individual's specific needs. The primary goal of treatment is to manage symptoms, improve daily functioning, and enhance quality of life. Here are some common treatment options for ADHD:
What non-medication treatments are helpful for ADHD? Non-medication treatments can be beneficial in managing ADHD symptoms and improving daily functioning. Here are some non-medication treatments commonly used for ADHD:
What over-the-counter treatments help with ADHD? It is important to note that there are no over-the-counter (OTC) treatments that have been proven to effectively treat ADHD. ADHD is a complex neurodevelopmental disorder that typically requires professional evaluation, diagnosis, and treatment by healthcare providers, such as psychiatrists or psychologists. While some OTC products may claim to improve focus, attention, or cognitive function, their efficacy and safety in managing ADHD symptoms have not been scientifically validated. It's essential to be cautious of any products that make unsubstantiated claims about treating or managing ADHD without proper research evidence. If you suspect you or someone you know may have ADHD, it is recommended to seek professional medical advice. A healthcare provider can conduct a thorough evaluation, provide an accurate diagnosis, and recommend appropriate treatment options, which may include medication, behavioral therapy, or a combination of both. Remember, it is important to prioritize evidence-based treatments and consult with healthcare professionals who specialize in ADHD for proper evaluation and guidance. How can you help a loved one who has ADHD? Supporting a loved one with ADHD can make a significant positive impact on their well-being and daily functioning. Here are some ways you can help:
Providers for Healthy Living offers medication management and therapy options for patients dealing with a wide range of mental health problems. If you or a loved one are struggling, contact us today. We are here to help! Exploring the Connection Between Outdoor Exercise and Improved Sleep Quality by Alissa Cassidy9/6/2024  Source: Pixnio Have you ever noticed how people always say “Well they’re going to sleep good tonight” after watching kids play outside at the park? The same is also true for adults. Being outside is great for us, and so is exercise. But when you combine those two, the result is often great sleep. How Does Outdoor Exercise Improve Sleep Quality? Source: Pexels Let’s first explore how being outside is beneficial to sleep. Sunshine provides us with vitamin D, which is necessary for keeping our bones, teeth, and muscles strong and healthy. Being outside regularly also helps to regulate your circadian rhythms, which tell your brain when it’s time to be awake and when it’s time to sleep. Morning light is particularly beneficial for this –– morning light tells your brain it’s morning and time to be awake. If you don’t see the sun until noon each day, your circadian rhythm may be off-kilter. Being outside also improves our mood, sense of well-being, and motivation. Fresh air, chirping birds, and rustling leaves are natural relaxants. Now let’s discuss why exercise is important to sleep. Physical exertion has been shown to help people fall asleep faster and stay asleep longer. Exercise increases the amount of melatonin in your body, which is a necessary hormone for sleeping. Being active also helps reduce stress and anxiety, and when you’re more relaxed, you sleep better. What Happens When You Exercise Outdoors? Source: Pxhere Interestingly, it’s been shown that people perceive that outdoor exercise is easier than indoor exercise. Walks or jogs in nature feel less vigorous than they do on the treadmill. When exercise comes more easily, it’s more likely a person will continue to do so. When you combine exercise with fresh air and sunshine, you get the benefits of both: increased vitamin D, more melatonin, reduced stress, stronger muscles, and better cardiovascular health. So how do you incorporate outdoor exercise into your routine? Start your morning with a few jumping jacks in your yard, a walk around the block with your coffee in hand, or a bike ride around the neighborhood. Getting outside, moving your body, and exposing yourself to light first thing in the morning tells your brain it’s time to start the day. Even yard work and gardening counts. It’s no easy task shoveling, weeding, mowing, and raking. Getting outside during the day to work in the yard is an excellent way to combine exercise, fresh air, and sunshine. It’s easy to garden with your kids too. You’ll also set an example that outdoor activity and moving your body is fun, healthy, and beneficial. An after-dinner stroll is another great way to prepare your body for sleep. As the sun is setting, your body will start producing melatonin, your mind will begin to relax, and your brain will know it’s almost time for sleep. As you practice this routine, you’ll notice that you have more motivation. You’ll develop a positive feedback loop in which you look forward to waking up and getting going, and you sleep better at night. All of these good results lead to even better well-being, mood, productivity, and health.
 Image Credits: https://www.pexels.com/photo/woman-stretching-on-ground-3076509/ Introduction
While there are many ways to improve mental health, it has been shown by research time and again that there is a strong correlation between physical activity and mental health. A moderate level of exercise has been associated with stress reduction, increased energy levels, boosted memory, improved concentration, as well as release of “happy hormones” such as oxytocin, all essential for mental well being. If you’re wondering how you can use physical activity to improve your mental health, here are some quick tips for you: Exercise is the Answer to Anxiety And Depression Any type of physical activity has proven to be a strong mood booster, so it isn’t a surprise that it has healing powers when it comes to anxiety, depression, and other mental conditions. Known for its “happy hormone” releasing properties, exercise has often been associated as a better treatment for treating mild to moderate anxiety and depression as compared to medicines. When you are exercising, you are grounded. By noticing your own movements, enjoying the present, and releasing tension that’s holding you back, many symptoms of anxiety and depression can be subsided. Because exercise brings about positive changes in the chemistry of the brain, even doctors recommend different forms of exercises for combating anxiety and depression. Physical Activity Makes Your Stress Go Away Believe it or not, physical activity, even in moderate levels can melt your stress away. When you’re in stressful situations, your body tenses up. The tension that you feel in your muscles can lead to a vicious cycle of discomfort where your body and mind keep reacting to stress. Exercise helps lower the level of stress hormone, known as cortisol, in your body leading to a relaxed nervous system. It also helps you think beyond your current situation and stay calm during stress. Regular Exercise Helps Create a Positive Body Image Regular exercise is a great way to build resilience and self confidence. When you constantly invest in your physical and mental well being, you enhance your self esteem, you achieve more physically, and as a result your body image reaches new heights. Whether you are lifting weights on a gym bench, or dedicating one hour daily at the squat rack, by consistently showing up and working hard towards your goals, you receive intrinsic motivation that helps you create and maintain a positive body image. This teaches you to be more disciplined and builds trust within yourself to achieve other goals in your life. Exercise Routine Induces Deeper Sleep Depending on the time of the day when you like to exercise, you may have to vary between a high intensity workout or a low intensity exercise like yoga. However, the consensus is that no matter when you exercise, you’re bound to have a good night’s sleep afterwards. Regular physical activity is known to regulate your body’s circadian rhythm, also known as the built-in alarm clock of the body. When you start exercising during the day and engage in light stretching or yoga during the night, you indicate to your circadian rhythm that when’s the right time to rest and when it’s time to wake up, leading to a deeper and peaceful slumber. Regular Physical Activity Makes You Sharp If you thought exercise only made your body stronger, you may have to think again. Multiple studies have shown that regular cardiovascular exercise not only boosts brain power to focus on the current tasks but also improves long term memory, resulting in enhanced brain function. Moreover, regular exercise has also been shown to delay the onset of brain conditions such as dementia and Alzheimer's by strengthening the hippocampus. Since the hippocampus is the part of the brain that’s responsible for memory, learning, and creativity, it helps reduce chances of cognitive decline by keeping you sharp, focused and young, both physically and mentally. To Summarize It’s truly fascinating to know the mental benefits of physical activity. Whether you already enjoy exercising, or are on the fence about starting your exercise journey, this will help you appreciate the importance of physical activity and will increase your interest in finding more physical activities that you enjoy! Most people find themselves feeling down in the dumps from time to time. While psychological therapies are helpful if you’re particularly struggling, sometimes a little pick-me-up can be as simple as getting outdoors for some mood-boosting exercise and fresh air. There are plenty of ways to make the most of your time outside in order to reap the mental health benefits – let’s take a look at three activities you may want to try. COLD WATER SWIMMING  Photo by Dallas Morgan on Unsplash Swimming is great for your physical and mental health, no matter where you choose to do it. However, many people find that cold water swimming outdoors offers many more perks than simply taking a dip in the pool. Ultimately, movement is good for the body, and the healthier the body, the healthier the mind. In fact, swimming in cold water can cause a huge surge in happiness hormones such as dopamine, serotonin and beta-endorphins. There’s plenty of research to back this up, too – according to the National Library of Medicine, 95% of people with depression surveyed in the UK observed a reduction in symptoms when they started cold water swimming, along with 98.4% of those with anxiety. Obviously, you should use good judgment and make sure the water isn't too cold and that you aren't staying in the water long enough to cause any harm to yourself. GARDENING  Photo by Benjamin Combs on Unsplash Gardening can be a wonderful way to boost your mood, and is suitable for all ages and abilities. People tend to enjoy gardening for different reasons – for some, it offers a moment of relaxation and respite amongst the sights and sounds of nature. For others, a bit of hauling soil, tough weeding and generally getting their hands dirty can be an enjoyable way to get some gentle exercise. Whether you’re planting a few bulbs or fully landscaping your garden, it’s clear that gardening makes us feel good. It allows us to focus on the present moment, get creative, and ultimately feel rewarded as we see our hard work pay off. SKETCHING  Photo by Ilnur Kalimullin on Unsplash When it comes to expressing and soothing our emotions, art activities work so well that even some professional counsellors make use of them in therapy sessions. There’s no right or wrong way to take part in art therapy – in fact, dance, music and writing are all popular forms of this type of treatment.
Of course, you don’t have to seek counselling to reap the mental health benefits of art. Getting your thoughts and feelings down on paper can be as simple as taking your sketchbook to the local park, or setting up your easel somewhere with a beautiful view. Getting creative outdoors is preferred because it allows for a change of scenery, plenty of fresh air, and ultimately lots of useful inspiration – each of which goes a long way in making us feel good. RELAX AND RESTORE When you’re looking for a mental health boost, one of the best things you can do is get outside. Whether you choose to try an activity or not, simply existing in a calm, natural environment can help you to get some headspace, relax, and feel restored.  When people speak of healthy living, it can be easy to think they’re only discussing diet and exercise. But self care is a huge aspect of our wellbeing which many people simply don’t prioritize enough. While eating healthily and exercising regularly are parts of physical self care, it’s important to not forget to nurture our mental and emotional health too. Only when all of these areas are balanced can we feel truly de-stressed, content and on top of our busy, chaotic modern schedules. Coming up, we explore just why taking care of yourself holistically is an essential part of healthy living. You Can’t Give From an Empty Cup  Between work, parenting, maintaining social relationships and all the other responsibilities we put upon ourselves, it can feel like there’s little time left to devote solely to ourselves. But the truth is that continuously giving away all of your energy to these other people and tasks, without replenishing it, will lead you to a place of burnout and overwhelm. By making self care a priority, you can recenter and recharge yourself emotionally, so you have enough energy to be able to deliver your best version of yourself to all of the areas of your life. Whether it’s by taking a long walk, a hot bath, or turning off your devices to enjoy an hour of uninterrupted peace curled up with a good book – self care is whatever makes you feel centered, calm and re-energized. You’ll Be More Productive Especially if you have an intensive workload, making time for self care is essential to being able to remain productive and efficient at work. Taking regular breaks can help to keep your mind focused without becoming overwhelmed and stressed, or you could try to break down your tasks into manageable chunks between restful periods where you allow yourself to switch off. Being chronically stressed causes very real, physical consequences throughout our bodies. High blood pressure, headaches, stomach discomfort and difficulty focusing are all signs that you need to take some time to rest and soothe your mind and central nervous system. Never stopping or slowing down can also impact your sleep cycles and cause insomnia, which will only make the next day harder. Self Care Boosts Happiness  Aside from lower stress levels, regularly practicing self care boosts your overall happiness. While at first it can seem selfish and indulgent to have some ‘you time’ when you have a to-do list a mile long and a never-ending string of demands to meet, starting a self care routine is a key element of long-term contentment and happiness. Think about the things that make you feel happy, and carve out a little time each day to dedicate just to yourself. It doesn’t have to be a long period of time, but it does need to be regular enough to make an impact on your wellbeing. Start Today The thing about stress is that it builds and builds until we reach a point where we just
burnout. Self care is a powerful tool for breaking the cycle and recentering yourself before you become overwhelmed. If you’re feeling anxious, frustrated or overburdened, be sure to schedule some time to focus on whatever makes you feel most like yourself.  Health and wellness significantly depend upon the choices people make. Often, in the pursuit of health, people come across confusing options. It becomes necessary to look at each option more deeply to separate fact from fiction and make a wise choice. In the circles of fitness enthusiasts and the quest for a fit physique, a protein shake is an option that often inspires debates and questions. Some people cannot imagine their fitness journey without the aid of protein shakes, while some insist that protein shakes are just extra liquid calories. This article will delve into the complex interplay between protein shakes, calories, and weight loss and explain the science behind it to enable informed decisions. Protein Shakes and Weight Management Under normal circumstances, an adult human being requires 45 to 65 grams of protein a day. The requirement increases when a person consciously tries to build lean muscle mass and frequently exercises for longer durations. Higher protein intake can aid in weight loss. Studies have shown that, as compared to other macronutrients, protein keeps a person full for longer. This effect is partly due to the release of GLP-1 and PYY, the fullness hormones. A higher intake of protein is associated with decreased appetite and a diminished desire to eat. Moreover, when combined with strength training, protein shakes can help build muscles. They may also increase metabolism temporarily. These effects and multiple studies support the claim that protein powders can aid weight management. Along with supporting weight loss, protein shakes also minimize short-term weight regain. Calorie Consumption From Protein Shakes  However, with protein shakes, there is an increased risk of excess calorie consumption, especially if a person does not have sufficient understanding or knowledge. Typically, all protein shakes have some carbohydrate content and varying amounts (and even types) of protein. Some protein shakes have a higher sugar and fat content. These differences between protein shakes and the way people consume them can affect the calorie intake. People either purchase pre-made liquid shakes or use protein powders and other ingredients to make their own shakes. The problem with purchased liquid shakes (non-standard versions) is that it is difficult to figure out the ingredients and calculate the calorie content. The pre-made store-bought versions do have ingredients and calorie content listed on the labels, but in a hurry, people often skip reading these. When preparing protein shakes at home, it is quite possible to forget to count the calories from the other added ingredients. All such factors can lead to higher-than-intended calorie consumption. The Right Way to Use Protein Shakes  While selecting protein powders or shakes, it is important to study the ingredients and calorie content. Ideally, the protein shake should have minimal amounts of added sugar and fat.
Avoid depending on protein shakes as the sole source of nutrition. Rather, for maximum benefits, it is better to incorporate protein shakes into a balanced but low-calorie diet. Additionally, it is vital to increase physical activity in conjunction with the consumption of protein shakes. Pay attention to the frequency of consumption as well as the portion size. It is advisable to follow recommended serving guidelines. Conclusion Whether a protein shake will act as a weight loss aid or just extra liquid calories depends on its composition as well as the manner of consumption. In general, protein shakes can prove beneficial for weight management. However, moderate consumption along with a balanced diet is desirable for maximum effectiveness. Careful scrutinization of the nutritional profile is necessary when purchasing protein shakes or powders. It is best to consult a doctor or dietician before starting any protein supplements.  Autism is a disorder that affects individuals in various different ways, with the most common struggles being focused on communication and sensory challenges. Although it’s a disorder that’s commonly associated with young children, it’s important to understand that there’s a large population of adults with similar struggles.
While adults might be better equipped to handle the challenges that autism presents, this isn’t always the case. Without a diagnosis or advanced psychological knowledge, it can be stressful for autistic people to understand why they seem to see the world so differently from their peers. In this guide, we explore the signs of autism in adults, the challenges they may face, and what others can do to offer support. Understanding how autism can present in adults Autism, also known as Autism Spectrum Disorder (ASD), represents a wide range of different characteristics and behaviors. There are many common misconceptions about autism, and it’s important to recognize that it can present differently in everyone. In children, some of the commonly known signs include avoiding eye contact, being unusually sensitive to noises or touch and engaging in repetitive movements, amongst others. However, in adults, particularly in those who only receive a diagnosis later in life, the signs of autism can be very different. Adults whose struggles weren’t recognized as a child are likely to develop coping strategies to better fit into the world around them. They might appear to perform better in social situations or conceal some of their traits around others, but these are typically learned behaviors. It can be exhausting for autistic adults to try to live this way, eventually leading to feelings of exhaustion and burnout. Challenges that autistic adults may face Sensory issues As seen in children, autistic adults often struggle with similar sensory issues. They might find large crowds or loud noises overstimulating, leading to irritability or even feelings of panic. Or perhaps they are extremely picky about the clothes they wear, opting for soft and smooth fabrics that can bring comfort. Difficulty with communication Social interactions can be challenging for those with autism. They might struggle to understand unwritten social rules or cues, or misinterpret comments that may have been intended as a joke. One of the reasons for this is that it can be difficult to read body language in order to make sense of these situations, which is something many non-autistic people may do without even realizing it. This can make it difficult to make friends, as not everyone will be understanding and patient enough. Not only that, but as it requires a lot more thought to simply spend time with friends, the relationships can feel mentally draining. Executive functioning A more unrecognized side of autism in adults is difficulty with executive functioning. Executive functioning refers to our basic mental skills that are responsible for planning, remembering and completing tasks. Those with autism may lack these skills, making it difficult for them to effectively manage their time and keep on top of daily tasks. How you can support adults with autism The key to supporting autistic adults, whether officially diagnosed or not, is to be understanding. It can be easier to imagine what they’re thinking when you’re informed about how autism can affect the way we view the world, so try to educate yourself as much as possible. Once you have an understanding of the characteristics of autism, try to create an environment that is inclusive of them. For example, many autistic adults will appreciate more direct communication without any hidden messages or non-verbal clues. This can make it much easier to communicate, particularly if they feel encouraged to do the same without facing judgment. It’s a common misconception that autistic people are unable to lead fulfilling lives. While they do often face unique challenges, there are thousands of people who go on to have successful careers and form meaningful relationships in spite of their disorder. As long as they’re in an environment that is supportive, autistic adults have plenty of unique skills and abilities to offer that can be an asset to both work and personal life. By recognizing and understanding their potential struggles, we can work to develop a world in which everyone can flourish.  ADHD is no longer solely a neurodevelopmental disorder that exists in childhood; it can persist into adulthood, affecting various aspects of daily life. This article delves into the comprehensive understanding of Adult ADHD and explores multiple methods of recognition, treatment options, and even natural remedies to help individuals manage this condition effectively.
Understanding Adult ADHD Adult ADHD, often overlooked or misdiagnosed, can create significant challenges for those affected. The first step towards effective management is recognizing its presence. The symptoms of Adult ADHD may vary from individual to individual but can include:
Recognizing Adult ADHD Recognizing Adult ADHD requires self-awareness and the observation of key behavioral patterns. If you suspect you or someone you know may have Adult ADHD, consider:
Controlling and Treating Adult ADHD Managing Adult ADHD often involves a multi-faceted approach tailored to the individual's needs and preferences. Here are some effective strategies:
ADHD Treatment Medications also play a crucial role in managing ADHD symptoms effectively. Adderall, Vyvanse, and Ritalin are some of the most commonly prescribed medications. These medications, known as stimulants, work by regulating neurotransmitters to enhance focus and reduce impulsivity. Non-stimulant options like Strattera or Qelbree may also be considered, particularly for those who don't respond well to stimulants or have concerns about potential side effects. It's crucial to emphasize that more than medication is required. Adderall, Ritalin, or Vyvanse is not a one-size-fits-all solution; your healthcare provider should personalize the dosage and treatment plan. Also, a comprehensive treatment plan often combines medication with therapy, lifestyle adjustments, and natural remedies to provide a holistic approach to managing Adult ADHD. Conclusion Adult ADHD is manageable, and accepting it is the first step towards effective control and treatment. Whether through medication like Vyvanse, therapy, lifestyle adjustments, or natural remedies, numerous strategies are available to help individuals lead fulfilling lives while managing their ADHD symptoms. Remember that seeking professional guidance is essential, and with proper support, those with Adult ADHD can thrive in their personal and professional lives.  Incorporating health and wellness activities into your everyday routine is a mood-booster. Taking just 30 minutes to an hour out of your day to perform some mindfulness activities will put you in a better mood and help you conquer your day. Try one of these trending health and wellness activities to help you set goals and restore your mental health. 1. Digital Detox You might have seen a friend on Facebook or someone you follow on Instagram post something like, “Taking a break from social media. Reach out if you have my number.” They’re on a digital detox journey, unplugged from their online life to reconnect with their physical world. Reducing your screen time can help you get a better night's sleep, free up time for other tasks, and reconnect with your in-person relationships. 2. Scribble Journaling Combine the benefits of art therapy and journaling to express your thoughts and emotions. When your brain is running 100 mph, scribble it out. If you have words, stories, or feelings you need to get out, write them as they come to your brain, no matter how fast and messy the process is. Scribble journaling involves allowing your mind to wander and make abstract, spontaneous marks on paper. Suppose you have no words, just scribble or draw it on your paper. This unusual activity can help relieve stress, reduce anxiety, and tap into your inner creativity. It also encourages mindful self-reflection, so grab your pen and paper and start scribbling. 3. Art Therapy Ask your healthcare provider to connect you with a board-certified art therapist to help you express yourself creatively. While you can make art by yourself, a clinician combines the activity with therapy to work toward healing. Art therapy offers a supportive environment to process thoughts, reduce stress, and manage anxiety. Providers for Healthy Living has art therapists on staff who are ready to help. 4. Gardening Pick up some seeds, soil, and gardening gloves. Gardening is an excellent wellness activity you can sink your hands into. Nurturing a plant from seed to sprout, and throughout maturity, is a fulfilling process. Gardening and even mowing improves mental health. It provides exercise, mood-boosting Vitamin D, and reduced stress levels. 5. Walk With Nature A long walk with the right mindset can help you reduce your weight and bolster your mental health. Find a fresh path to explore, listen to the birds chirp, feel the sunshine on your skin, and move around. Nature walks are green therapy that can help battle anxiety, depression, and stress. 6. Fitness Apps If you don’t want to go outside, no problem. Plenty of companies and trainers offer fitness apps and videos online so you can join a class from the comfort of your own home. They provide customized approaches and progress monitoring to keep you on track with your results. Many also offer nutrition guidance and a variety of workout styles, including quiet workouts tailored to upstairs living. When working a new activity into your routine, choose something you enjoy and that aligns with your goals. If you don’t like walking, you don’t have to. Try gardening or journaling instead. There are so many health and wellness activities to try, and there is no one-size-fits-all answer, so find the one that works for you. Gina Thompson is an experienced multimedia journalist, producer, and content writer born and raised in Texas. In her spare time, she loves catching a live band, dancing, and finding the next big taco spot. As a writer, she is passionate about making a positive impact on her community by elevating the voices and stories that need to be heard. |
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