- Identify potential triggers
- Identify your emotions
- Take a walk
- Call a friend
- Practice deep breathing
- Meditate for 5-10 minutes
- Draw a cartoon
- Write 5 things you love about yourself
- Stretch for 10 minutes
- Go for a run
- Play with a pet
- Make a playlist of feel good songs
- Listen to your feel good songs
- Paint a representation of your emotions
- Make a collage using old magazines
- Practice handstands
- Do 10 push ups
- Go for a bike ride
- Clean your apartment
- Take a shower
- Put on your favorite outfit
- Style your hair
- Read a book
- Take a drive
- Take photographs
- Stay hydrated
- Go window shopping
- Socialize with someone
- Avoid judging your emotions
- Create a simple to do list and complete at least 3 things
- Cook a healthy meal
- Practice yoga poses
- Make jewelry
- Look at your rock collection
- Paint your nails
- Put on a face mask
- Play with makeup
- Video chat a loved one
- Free write in a journal
- Let yourself cry
- Go somewhere very public
- Drink tea or hot chocolate
- Look up recipes
- Rearrange your apartment
- Watch stand up comedy
- Practice positive self talk
- Use a stress ball
- Make slime
- Go for a hike
- Sit under a tree and read
- Spend time in nature
- Sit by a river and listen to the water
- Read poetry
- Look at art
- Put a puzzle together
- Water your plants
- Write a poem
- Play ukulele
- Make a list of long term goals
- Watch America’s Funniest Home Videos
- Identify 10 positive thoughts
- Write a gratitude list
- Read inspirational quotes
- Write a song
- Get enough sleep
- Use essential oils
- Take a bubble bath
- Plan an activity
- Look outside mindfully
- Go outside
- Crochet a scarf
- Listen to a podcast
- Play a board game with a friend
- Plan outfits for the week
- Practice visualization
- Watch a movie
- Meal prep
- Challenge any negative thinking
- Color a picture
- Get a massage
- Get your nails done
- Make worry stones
- Go rock picking
- Use progressive muscle relaxation
- Engage in problem solving
- Watch videos of funny children
- Write a letter to yourself
- Play a sport
- Make extra time for yourself
- Use lavender room spray
- Identify your strengths
- Do a body scan
- Look at old pictures
- Learn a new craft
- Spend time with a family member
- Light a candle
- Explore somewhere you’ve never been
The power of social media can be an amazing tool. Through the click of a button, we can share ideas, connect with friends and family, and facilitate political change. Although it’s a useful tool, it can also be a dangerous one. Excessive social media use can lead to addictive behaviors, increased mental health concerns, and challenges in time management. It may be important to explore the role that social media plays in our lives to better determine the purpose it serves. After noticing myself grow increasingly frustrated with social media, I decided to take a break. I deactivated all of my social accounts. This is what happened:
1. I stopped comparing myself to others.
- People only post the best parts of themselves on social media. Realistically, I know this, but that didn’t stop me from noticing the feeling I got seeing other people’s perceived happy lives flash on my screen consistently (getting married, growing families, buying homes). It seemed impossible to not feel behind. After deactivating my accounts, the invisible clock stopped ticking. I could more easily focus on accomplishing my goals without putting unnecessary pressure on myself.
2. I lived in the moment.
- The most significant change I noticed was that I spent less time posting about what I was doing and became more engaged in what I was doing. I no longer had to show that I was having fun, but I could simply focus on doing just that: having fun. I engaged more with others, stopped using my phone as a distracting crutch in uncomfortable situations, and felt more connected to my surroundings.
3. I put my phone down.
- If there is one thing I already knew before starting this project it’s this: social media can be a gigantic waste of time if one allows it. And I allowed it. Oh, boy did I allow it. Being unable to fill my spare time with Facebook scrolling, deep diving profiles, and the like allowed me to fill my time with more productive tasks. I redecorated my apartment, read books, listened to more music, and procrastinated WAY less.
4. I connected with others in a more genuine way.
- In therapy, I made my own connection between socialization and my mood. I am a person who really benefits from quality time spent with others. It’s my love language, if you will. I realized how distant social media had made me feel from my loved ones—like I was watching their lives scroll by from the outside. By taking social media out of the equation, I found more effective ways to keep in touch with my loved ones. With my friends and family, I stayed connected through phone, text, or in person, and I felt growth in my relationships that I largely contribute to taking a more active role in maintaining them.
5. I embraced my authentic self.
- I have always been the weird drama kid with tie-dye shirts, lime green jeans, and Chucks thrown together into what I used to call “fashion.” I have never been the person who cared for others’ opinions and have always prided myself on marching to the beat of my own drum, but somewhere I got lost. As I grew older, I started focusing more on how I was perceived by others, and it took doing this experiment to notice that social media played a significant role in that. I am already someone who puts a ton of pressure on myself, and by comparing myself to others on the internet, that pressure grew even bigger. After putting my phone down, I stopped caring. It made it SO easy to focus on myself, my hobbies, and my goals.
It has been about two months since I have logged into my Facebook account, and I don’t see myself scrolling in the near future. Of course, social media can be a great tool and resource for staying connected to others, and I can only speak from my experience in learning that social media impacts my life in a way that is not always so great. If anything, this experiment has taught me to be more mindful of how I am spending my time, and I encourage others to examine what aspects of their daily routine may not be serving the best purpose. Have any Wellness Warriors out there eliminated anything in their lives that turned out to me more hurtful than helpful? Let’s talk about it in the comments below!
Picture this: It’s been a months-long streak of hitting wellness goals. You go to sleep at a normal time and sleep well, embrace a healthy diet that a few years ago you would have scoffed at, and actually find yourself LOVING engaging in regular exercise. And then, boom—you go on vacation, your car gets totaled by a deer, stress builds. Routine goes out the window, and it feels like all of the progress that was made is quickly crawling away from the fires that have engulfed your once safe little nest.
The thing about fires is that they go out eventually. The flames may burn us, but we can avoid the spiral of negativity and douse the fire with water and positivity until we are left to lick our wounds and move forward. Most of us know how difficult it can be to get back on track when life happens.
Here are 5 powerful strategies to moving forward after hardship attempts to derail progress.
- Identify the root of the backslide
- Before we can find a way back, we need to identify what contributed to our slide in the first place. This can include increased stress from life changes, self-defeating mindsets and behaviors, illness or injury, challenging or more frequent life events, and/or challenges in time management. For example, my car recently got totaled. Working out daily was impossible when I needed to spend my free time looking at cars, talking to my insurance, taking my car to various inspection sites. Attending to my car had to become my priority, given that I commute to work by driving.
2. Try a different approach
- Maybe while you were exploring the root of the backslide, you discovered some real barriers to working toward goals. Maybe you’ve been planning to exercise in the mornings, but can’t go to sleep early enough? Maybe you’re finding difficulty keeping up with a healthy diet due to limited variety of fresh foods at the grocery story you go to. Achieving goals may require some changes in approach, and that’s okay! Methods are going to look different for everyone. It’s all about finding what works best for you and using that to your advantage.
3. Create a schedule
- I love schedules. I mean it— I LOVE them. Nothing makes me feel more organized than having a plan—even if it’s just loosely followed. My Sunday routine includes sitting down and planning the week—exercises I want to focus on, meals I want to eat, self care activities I want to do, and other tasks or errands that need to be completed. I create a schedule based on what my week looks like and then try my best to stick with it—but life happens, so I’m always gentle and understanding if my schedule changes in small various ways as the week goes on.
4. Find accountability
- Studies show that the more people that know about your goal, the more likely you are to work toward it. Working toward holding yourself accountable is monumental in achieving goals, but better yet, finding other people who can hold you accountable creates a whole new layer of support in actually doing what you say you’re going to do.
5. Be gentle with yourself
- Imagine me shouting the following from the tallest rooftop: Embracing positivity toward self and challenges can make or break the ability to overcome obstacles. Understand that backslides happen. Working toward a goal will not always be a forward motion—sometimes it feels like two steps forward, one step back. Negativity and frustration toward self or circumstances can cause one to shut down and can be a deterrent to finding motivation to work through failure. If needed, go back to the basics until you start to feel your groove again.
As Wellness Warriors, it’s important to put more emphasis on the sense of accomplishment we have when achieving a goal and decrease the focus we may put on barriers. We can choose to interpret hardships as an opportunity to utilize healthy coping skills and celebrate our strength, resiliency, and power.
Happy Tuesday, Wellness Warriors! Here’s to hoping that the schedule I have outlined for myself allows me the ability to port more consistently now that my car fiasco is resolved!
Have you ever had one of those weeks where it feels like the universe is everything but on your side? A beautiful vacation in Michigan with my family was followed by a series of unfortunate events. I was about 20 minutes into my trip back to Philadelphia when a small deer attempted a dance with my car, resulting in the car doctor’s diagnosis of “most likely totaled.”
After scrambling to find a way back to Philadelphia, my brother graciously lent me his car. I drove home, left for a 6 mile run with a friend, and that was it. I ran home through a rain storm with the challenging moments of the week behind me, or so I thought.
I arrived back to work the next day, fresh faced and ready to roll, to be greeted by 31 voicemails and 53 emails. As I dug through, I learned of a series of client crises that had occurred while I was gone (one client suicidal, another in crisis, another arrested). I dealt with them with stride, taking things one step at a time. When the day was done I felt stressed and slightly overwhelmed but satisfied with the job that I had done.
As I parked my brother’s car that night, I let out a sigh of relief. Even through the heavy rainstorm I could see the light at the end of the tunnel, which for me, included a quick dinner and some HEAVY relaxation time. The next morning I was ready to do it all over again: work, relax, repeat. I soon found myself standing in soon parking spot… where my brother’s car used to be. I looked around, noticing all of the street cleaning signs that read “VIOLATORS WILL BE TOWED.”
I felt my anxiety rising, hands shaking, talking to myself as I looked up the phone number for the City of Philadelphia while simultaneously texting my brother to get his license plate number, etc. I began walking back to my apartment when I saw it: the silver Dodge Dart that so beautifully stared at me from across the street where the tow company had relocated it. I repeated another, though stronger, sigh of relief as I clicked the unlock button to ensure that this was, in fact, my brother’s car.
On the way to work, I found my mind racing with the “What will be next?” thoughts. “Bad things always happen in threes,” I irrationally told myself. “I wonder what horrible thing will happen next.” I was able to catch myself by acknowledging that, although these events were unfortunate, they could have been so much worse. The more rational side of my decided that this is the perfect day for a gratitude list. So here is what I am grateful for:
- I was not injured at all in the accident with the deer
- I was close enough from my mom’s house that my dad and brother were able to come get me after the accident
- My car is still able to be driven (regardless of the lack of reliability for the three hour trip back to the city)
- My brother’s car was simply moved down the street and not to an impound lot, where I would have had to pay multiple hundreds of dollars to get it released
- My brother-in-law offered to go car shopping with me if the insurance company agrees that my car is totaled
- My supervisor is incredibly laid back and empathetic to my situation in needing an extra day of vacation to tend my car
- I have delightful coworkers who helped to address the crisis situations at work while I was on vacation and supported me as I worked to follow up after my return
- I have incredibly supportive people in my life in general, friends, family, etc. I could not have gotten through these events without being able to lean on them for guidance
Last but not least, I am grateful for this platform through which I can openly evaluate my negative thinking and reframe into more positive thoughts. I want to thank those who have engaged through follows or comments. I love the feedback. While on vacation, I did a lot of planning for this site that I hope to work on while life calms down. This blog helps hold me accountable, because if I am not being a Wellness Warrior myself, then how am I able to encourage others to be?
This week, I had one goal: plan and create a mini oasis in my tiny, tiny backyard (or backcloset, as I say). This would be a place to read, meditate, drink wine, and relax. The ultimate self care corner!
This is what my little backyard space looked like before the project:
I started the week religiously geeking out over IKEA, Home Depot, Lowe’s, and Walmart trying to map out the perfect outdoor space. Trying to find a way to utilize the small space was tough, but well worth the time spent brainstorming.
When the weekend rolled around, I started my Friday night with Goodwill in the suburbs. If I was going to take on designing a small, relaxing space, I was going to do so on a budget. If you’re near Philly, you know that the suburb thrift stores are where the goods are, and it truly did not let me down. I left feeling like I’d hit the jackpot, uplifted by that thrift store adrenaline rush. Here’s what I found (photobombed by a curious, handsome fluff):
Saturday morning, I got started bright and early at my happy place: IKEA. I spent two hours stuck in the euphoria that is Home Goods Heaven, and another two hours back and forth between Home Depot and Walmart.
I slowly hit a point where I was both satisfied with my purchases and anxious to get back home and out of the Saturday store scuffle that many people experience in the city (too many people for a considerable amount of time truly tests my patience!!).
When I got home I went to work building, organizing, making sure things were going perfect. That is, until a freak thunderstorm decided to rain all over my parade and all over my oasis.
When the rain cleared, I resumed my work. I set up my little hammock chair, placed my plants how I wanted them, and hung up lights. Here was the end result;
I am so happy with how it turned out! I got to sit outside last night and drink wine and relax. This is the PERFECT little Self Care Space, where I can drink tea, meditate, listen to the birds. Although my mom thinks my backcloset looks like a burial plot, and my brother-in-law joked about this being smaller than a prison cell, I am so happy with how it turned out! These are some snapshots from last night’s relaxation time during my first night of having my little oasis:
This post serves as my encouragement to design yourself a comfortable space where you can relax and recharge. And if you already have, please share! I’m always looking for interior and exterior design inspiration. Happy Sunday, y’all!!
This past week has been a rough one. For the past month or so, I’ve been so wrapped up lately revisiting an ongoing tumultuous relationship that has never been necessarily mentally healthy, and now that it has ended I really need to get myself back on track. At this moment, I feel an overwhelming need to pause, regroup, and focus on myself. I’ve created a list of things that have helped in the past so I can go back to incorporating them into my routine while I get reconnect with myself in a healthier way.
- Self reflect on what I worked on in therapy
- Catch myself if I’m thinking too much
- Listen to (HAPPY) music
- Spend time with friends
- Keep my apartment clean, organized, and free of clutter
- Stay on top of my exercise routine
- Use my time productively
- Meditate more consistently
- Meal prep to keep the week less stressful
- Continue making time on Sundays to plan goals for the week
- Focus on facilitating positive interactions with others
I am currently on the road with Cape Cod, MA as the destination. My sister is driving with mom in the passenger seat, and I’m in the back tucked in tight between my brother and my nephew. We woke up bright and early and rolled into the car at around 6:30am. After realizing I hadn’t taken significant time from work in over a year, I set the goal to make this trip an opportunity to recharge and spend time with the people I love. I thought it might be useful to jot down a few “Self Care” goals that I’d like to strive for over this long weekend.
1. Unplug as much as possible. I’ve already spend most of the ride with my phone off, so I definitely want to make taking a break from screens a priority.
2. Reflect. I’ve been in the middle of some pretty important and scary decisions lately. I brought my journal and a handful of pens to organize my thoughts and feelings. Remembering to treat myself gently as I consider what I want and need out of like is pretty key for this goal.
3. Listen to as much music as possible. Music has always been an immediate mood boost for me, so of course this has to be toward the top of the list. I’ve been a little jittery lately thinking about the decisions mentioned in #2. My mood has not been low by any means, but part of self care is maintenance and prevention, which is where this goal comes in.
4. Relax. There is nothing like meditation to make my brain clear and calm and doing so on the beach just seems like it would be amazing. I also brought my yoga mat and sneakers, so I can run and do yoga as much as I want. I have face masks and books and everything that makes me feel relaxed to utilize.
Aside from having a blast with my family, these four goals are what I’d like to focus on this weekend. Some key themes are just being present in the moment while remembering to take time for myself. I will be sure to check back in soon with the progress made toward these goals! Have a great weekend, everyone!