Mental wellbeing is so important for your overall health but it also impacts your performance and energy. Here are some tips for the summer season.
1.The Importance of Sunshine. A lot of modern life involves indoor living, but you need sun! Brain serotonin (the neurotransmitter needed for good mood and relaxation) and melatonin (the hormone involved in sleep) are activated through a process that involves vitamin D. Our bodies don’t create vitamin D without help from an outside source, so we must get it from somewhere, sunshine being the major source!
Protect yourself, but allow your body to get the sunshine it needs to create the chemicals that help you feel good. Set a goal of at least 20 minutes a day for sunshine uptake, even if it’s cloudy. The sun doesn’t disappear if there are clouds, so make yourself get up and out. If you don’t feel like it, ask someone to hold you accountable so you have encouragement. You could also set a daily phone reminder for a “sunshine break”. You will feel the benefits afterwards!
2.Self-Care. Take some time each day to do something you enjoy. Taking time to focus on your own needs allows you to recharge and practice self-love. Self-care activities can help reduce stress levels, manage difficult emotions, and provide a sense of control over your life. You don’t have time? Well, in the last leap year you got an extra 24 hours. Do you remember what you did with it? Mm You do have time, prioritize!
3. Connect with nature: Spending time in nature has been shown to decrease stress and anxiety while improving mental wellbeing. Try to find some time to engage with nature by going for a walk or hike, visiting a park, or even planting a garden. Believe it or not, some studies show that even looking at pictures of green biodiverse images can elevate mood. Of course, “real nature” is most impactful, so again get outdoors and connect with nature!
4.Stay hydrated: Make sure to drink plenty of water throughout the day to stay healthy and hydrated. Dehydration can lead to fatigue, headaches, energy slumps, and other health issues that can negatively affect your mental wellbeing. If you don’t like water, add a flavour to it, e.g. lemon or lime. Also carry a water bottle with you as you will sip it more often.
5.Get enough sleep: Good sleep habits are essential for mental health. Make sure to get enough restful sleep each night to ensure you’re functioning at your best. Make sure your rooms is dark during sleeping hours (get black out blinds if needed) and not too warm. Turn off screens an hour before bed and listen to some relaxation music to soothe you to sleep, if you find you’re tossing and turning, consider putting a couple of drops of lavender essential oil on your pillow before sleep as this has been shown to have a calming effect.
*Special note – if you are pregnant always seek professional advice about the use of essential oils
Note to my club members: Watch the video on sleep for a good understanding and some specifics on how you can improve the quality of your sleep. You will find it in the club Self Discovery Library. If you are not a club member, see DONNA CLUB for details.
6.Stay active: Exercise is a great way to boost your mood and manage stress, as it creates an endorphin (happy chemicals) release in your body naturally. Take advantage of the warmer weather and get active by going for a run or playing your favourite sport. If you find it difficult to motivate yourself, consider doing a buddy-system or joining an exercise class, so if you don’t feel like moving, your “accountability partners” will motivate you to get moving.
7.Consider incorporating mindfulness exercises or some guided visualizations into your daily routine. Ten to twenty minutes can make a massive difference to how you feel.
Note to my club members: Use the mindfulness and guided visualisation exercises a few times a week to keep you relaxed, calm and focused. If you are not a club member, see DONNAS CLUB for details.
To help you further, you are welcome to download my free eBook here SUCCESS MADE SIMPLE EBOOK if you haven’t already, and you are very welcome to be part of my club as outlined above. The testimonials indicate that it’s a pretty powerful tool to help keep you focussed and clear!