Imagine waking up feeling refreshed and ready to tackle the day! Are you realizing mornings where you feel like this are becoming increasingly rare? What if getting just one more hour of sleep each night or simple things anyone can do for as little as 15 minutes could significantly improve your mental health? It would be worth trying!
Here are some simple solutions to help you focus on your business and live a happier life.
SLEEP WELL!
It sounds incredibly simplistic, but adequate, high-quality, restful sleep can be a game changer. According to an article published by the National Institute of Health (NIH), sleep quality not only makes us feel rested and alert, but it can also positively affect hormone regulation, cardiovascular disease, depression and anxiety, weight management and overall brain and neurotransmitter support. The amount of sleep can vary amongst each adult, but getting 7-9 hours of high-quality REM sleep (i.e., deep sleep) is something to strive for, at least for most nights throughout the week.
MANAGE ACUTE STRESS
If we’re in periods of high stress, especially when we have a big presentation or major deadlines ahead, it’s hard to decompress, fall asleep, and calm our minds. Some basic sleep hygiene rituals can include limiting screen time, taking a warm bath, and even sipping calming herbal teas such as chamomile, lavender, hops, lemon balm, or passionflower, which are great options.
“Stress can impact our ability to function effectively, diminishing our capacity to perform at our best.”
MANAGE LONG-TERM STRESS
Stress can impact our ability to function effectively, diminishing our capacity to perform at our best. While a moderate level of stress can be beneficial, driving motivation and focus, excessive stress can tip the balance, leading to anxiety and negatively affecting productivity, happiness, and our sense of connection with others. To combat the harmful effects of stress, simple yet effective activities like 10–20 minutes of meditation, yoga, a quick nap, or unplugging from digital devices can help restore calm and improve overall well-being.
If you’re reaching chronic or long-term stress to the point where you’re feeling anxious most days, this affects how your adrenal glands release our major stress hormone, cortisol. If high-level stress becomes a regular part of our day-to-day lives, this can cause adrenal fatigue and an inability to manage stress over time.
It can also lead to lack of sleep and focus as well as cause cravings, weight gain and extreme anxiety. It can be a good time to take a break or a refresher! Some great natural supports are B-complex vitamins and herbal remedies such as Ashwagandha, Rhodiola, and L-theanine, to name a few that can help. B12 and B-complex injections, as well as vitamin IV therapy, are excellent supports as well!
SOCIAL INTERACTION
It’s easy to isolate ourselves, especially when we’re so driven and goal-oriented. However, making room for your closest friends and family and people who are trusted members of your inner circle can help more than you’d think. We are all social beings and even the most introverted people can significantly benefit from healthy connections with others. Try to meet up with a friend or loved one whenever you can, or even find a common interest or shared passion. This can activate new, unused parts of our brains and make us feel lighter and more connected to ourselves and others around us. It can lower our chances of reaching burnout and even lower our stress hormones and cortisol levels so that when we’re back at work, we’re much more refreshed and happier overall!
EXERCISE
Even 15-20 mins of light walking 2-3 times a week, can have a substantially positive effect on brain health, cognition, concentration and stress reduction.
Weight training can also affect wellness, mood, and overall health. It can not only help with strengthening bones and increasing muscle mass but has a great anti-anxiety effect as well, and even more so when combined with aerobic exercise, i.e. walking, running, playing sports, or just doing general movement throughout the week.
This article is for educational purposes only; please consult a healthcare provider to see if any of these treatments are right for you.
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