3 Ways To Improve Your Mental Well-Being
1. Avoid devices before bed and upon waking up
Screen time may be having a negative impact on your hormones and your nervous system. Our bodies release an influx of dopamine (neurotransmitter involved with addiction) and cortisol (long-term stress hormone) with increased screen time. In addition, blue light has been shown to suppress the body's natural production of melatonin (sleep hormone) (Crooks, 2019). On top of these physiological effects your phone may be having on your body, if you start your day off by comparing yourself to others on social media, there's no wonder you may be feeling anxious, inadequate, or overall unsatisfied! The way you spend your mornings sets the tone for the rest of the day. How are you setting up your day for success? How will you ensure your most restful sleep?
2. Take an inventory of your daily consumption (media, food, relationships) and journal about what's working and what's not
Often, we become fixed in a routine or lifestyle that feels comfortable, we may overlook certain aspects of our lives that once served us, but now could be holding us back from reaching our goals or overall satisfaction in life. Becoming aware of unconscious patterns is the first step in becoming empowered to make the necessary changes that will improve your day to day functioning.
3. Set aside 5 minutes a day for deep breathing.
Give yourself the gift of breath-work. Breath-work has been shown to regulate the nervous system, relieve pain, stimulate the lymphatic system, improve immunity, lower blood pressure, improve digestion, improve posture, and increase energy (Watkins, 2019). Deep breathing is an excellent tool if you have a hard time carving out time for yourself amongst a busy schedule. Deep breathing can be practiced at any time of the day, such as upon waking up, before going to sleep, while driving, while sitting at a desk, while in the shower, etc.
Resources:
Digital Detox - Giulietta Durante - Nutritionist & Woman's Health Expert
https://www.hormonesinharmony.co.uk/blog/2019/3/11/echo-range-mx-2rxcs-4plby
Crooks, L. (2019, November 21). Digital Detox. Hormones In Harmony. https://www.hormonesinharmony.co.uk/blog/2019/3/11/echo-range-mx-2rxcs-4plby
Benefits of Deep Breathing - Andrea Watkins, LCSW
https://www.urbanbalance.com/benefits-deep-breathing/
Watkins, A. (2021, December 9). Benefits of deep breathing. Urban Balance. https://www.urbanbalance.com/benefits-deep-breathing/
