Wellness Wednesday: 21 Days to Mental Wellness! (12/4/24)

Hey Everyone~

Welcome to Wellness Wednesday~ 

Todays Topic is “21 Days to Mental Wellness ”~ 

⭐️With this being the last month of the year, it can bring on many different stressors for various reasons as we get ready to move into the holidays & leave the year behind. 

⭐️With millions experiencing increased feelings of stress, anxiety, and overwhelm, self-care and mental health awareness are more important now than ever…With that said, knowing how to best take care of yourself isn’t always easy, especially when time, energy, & resources are lacking (or non-existent).

⭐️Instead of letting your mental health challenge you, let’s attempt to challenge those emotions and take back control. Best of all, it requires less than 5 minutes, cost you zero dollars, and can help BOOST your energy rather than drain it~ 

Day #1: Make a Nutrient-Dense Breakfast (In 5-Minutes or Less) Nourishing your body first thing with healthy choices has been proven to jumpstart your day, support your health & overall wellbeing. 

Day #2: Declutter One Drawer in Your House….. a messy, chaotic environment can lead to a scattered & distracted mind… it can even promote feelings of anxiety, stress, and low self-esteem. Starting small with a drawer can lead to feeling of accomplishment & motivation to do more! 

Day #3: Do a (Five-Minute) Meditation…. This can help Support your Mental Health & calm your mind before beginning your day! 

Day #4: Take Your Morning Coffee Outdoors OR Open the Curtain for morning Sunlight  …Exposure to Sunlight first thing can Boost your mood! And Increase your energy!

Day #5: Unfollow Negative Social Media Accounts…. social media can tend to quickly spiral out of control into a dark hole of comparison, self-judgment, and poor self-esteem. So unfollow on any accounts, making you feel less than you’re worth! 

Day #6: Add One Mindful Thing to Your Morning Routine… mindfulness techniques can improve, mental, physical, and emotional health, so why not incorporate them into your morning routine! There are plenty of apps, as well As Cups & YouTube that you can find quick, helpful versions to start your day! 

Day #7: Make Your Bed… Yes, making your bed is your mental health challenge of the day! Something as simple as making your bed when you wake up is a great way to set the tone for a productive day

Day #8: Start Your Day with a Large Glass of Water… dehydration and mood are directly connected where insufficient water intake could lead to fatigue, stress, irritability, and confusion. So, try to kick off your mental health challenge by sipping away first thing! 

Day #9: Take 10 Deep Belly Breaths… Deep belly breathing, or diaphragmatic breathing, is an stress-relieving technique that encourages full oxygen exchange. It can help reduce stress, promote a sense of calm, & bring you back to a present state of being. 

Day #10: Repeat Positive Affirmations… Repeating positive affirmations can shift your mindset and help refocus your energy on the positive. Whether you write it down, say it out loud, or repeat it in your head is up to you — whatever you choose, just be sure to start the day with a positive affirmation. 

Day #11: Be Mindful & Present During Your Meals… Practice mindful eating! Be present during each meal By eating mindfully… you may even enjoy your meal more and feel less inclined to overeat~ 

Day #12: Write Down 3 Goals For the Week… Write down three actionable goals for the week, with a plan of how you can accomplish them. Heading into a new week with motivation and intention can be a powerful step in boosting your mental health and self-esteem…. It’s also a great time to reflect on your progress!

Day #13: Call a Friend or Family Member…  Simply picking up the phone and letting a loved one know you care not only benefits them, but it can also benefit you! In fact, maintaining strong relationships can reduce stress & feelings of loneliness, and can even help you feel a sense of purpose.

Day #14:Treat Yourself To Your Favorite Beverage… Stop by your favorite cafe and treat yourself to your favorite latte or treat as recognition for all your hard work… remember to acknowledge your efforts Introducing the occasional reward to keep the momentum going! 

Day #15: Schedule In Your Movement For the Week…by making time to move your body, you’re benefiting your mental health. The motivation to move isn’t always there, but taking a few moments to schedule in your workouts (even for 5 minutes) can help keep you accountable! Even just a 5 minute walk! 

Day #16: Check Off Your Hardest Task First … According to research, completing your hardest task “first” leads to a more productive and less stressful day.

Day #17: Avoid Looking At Your Phone First Thing In The AM… Looking at your phone first thing in the morning can send you into stimulus overload & skyrocket your cortisol… So, before you give your energy to anyone or anything else, make your morning routine about “you”… Instead of immediately looking at your phone, maybe meditate, journal, drink a cup of coffee in silence, take a walk, or even get in a quick sweat! 

Day #18: Pay It Forward With A Random Act of Kindness… Beyond making somebody’s day, helping others or paying it forward, can reduce stress, boost your mood, & even support your physical health.

Day #19: Sign Offline For the Day… Taking a break from social media and the constant need to be “on” and “connected” can be one of the best mental health hacks there is. Instead, use that spare time to do something mentally stimulating… it helps in feeling refreshed, rejuvenated, & healthier (mentally, physically, and emotionally!)

Day #20: Donate 3 Items You Don’t Use…  The act of giving improves our self-esteem and increases feelings of happiness! So Take a quick scan of your belongings and donate three items you don’t need or use! 

Day #21: Ask For Support… With so much going on in the world, we could all use extra support. Talk to a friend, sibling, doctor, therapist, or join us here at 7cups!.. There’s no need to suffer alone.. we’re stronger together. Ask for help!

QUESTIONS: 

1) WHAT is something that already do or have Gained from this list?!

2) WHAT is something that you could add or incorporate to this list that wasn’t mentioned?! 

3) WHAT is something that you’d like to add or share about Mental Wellness? 

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**AND ANY & ALL "NEWBIES" THAT WOULD LIKE TO SHARE WITH US