Physical Health Awareness
Our physical health heavily impacts our well-being. Prioritizing your physical health or focusing on self-care is not selfish – it helps you be as well as possible so you can be a positive influence on others.
How can you focus on your physical health?
Here are some tips on how to prioritize your physical health in busy times.
Movement: Try to incorporate daily movement and choose ways to be as active as your schedule allows you to be!
According to the Centers for Disease Control and Prevention (CDC), physical activity is one of the most important things we can do for our health. This is especially important to pay attention to if you’re constantly seated at a desk to work.Just 1 hour of exercise a week is related to lower levels of mood, anxiety, and substance use disorders.
One study found that for people with anxiety, exercise had similar effects to cognitive behavioral therapy in reducing symptoms.
Brief periods of activity of movement can be a happiness booster, or a nice break in your day to help you think more creatively and be more efficient.
Examples include a brisk walk around your neighborhood, a morning jog, stretching during work breaks, walking your dog, etc.
Sleep: Sleep is fundamental to a healthy mind and body – your physical and mental health depends so much on how rested you are.
You need to be well-rested in order to perform at your best, which I’m sure we all want to!A clinician’s schedule can be hectic – to the best of your ability, try to go to bed and wake up at consistent times – including weekends. Check out Insight Timer’s free app for sleep, anxiety, and stress!
Consider the nights when you get good sleep – what did you do that day to support a good night’s sleep? How can you do that in the future to support your sleep? Remember, quality sleep is the best way to feel rested.
Try to make your bedroom as comfortable as possible – if you find that you sleep better in the dark, consider investing in blackout curtains, and if you prefer it to be a little brighter, get a nightlight. Consider the pillows and blankets you use too!
Stress: Times are stressful, and it can feel hard to escape our stress at work and home. Do your best to see and acknowledge your stressors and let go of what you can. If you need help managing stressors in your life, consider how you can ask for more help at work or home. The last thing you want is to feel burnt out!
Tips for dealing with stress:
Be realistic with what you might accomplish in a day or what you would feel good about accomplishing and set that as your intention for the day. Recognize it as an accomplishment when you reach your goals and be patient with yourself when you aren’t able to. Tomorrow is another day.
Meditation and visualization, here are the Top 25 Best Meditation Resources.
Pursue outside interests and hobbies in your free time – take a break from work, put down your phone and connect with something that fills your tank.
Connect with others – friends, families, neighbors, your community. Even if only for a few minutes, these connections will help combat loneliness and reduce stress.
Be flexible with yourself and others – assume everyone is doing the best they can with what they have going on right now
Practice self-compassion – be kind to yourself. Life is hard enough right now without making it harder on ourselves. Visit Self-Compassion.org to learn more about self-compassion!
Disconnect from social media. If that is too hard, consider before you scroll what you are looking for. Set a timer for a reasonable amount of time to scroll. (You can also manage your phone/app usage through the Screen Time settings on your mobile device! Click here for iPhone users, and here for Android users.)
Diet and Nutrition
Consider what eating approaches best support your health. Which foods make you feel the best and most energized? How can you fit that into a busy week? What can you do on the days where you don’t have time to plan to make positive choices for your health?
Your body and brain need fuel to function at our best abilities. Make sure to consume foods that are efficient and effective for you.
The occasional treat can be beneficial for you too! Just remember, everything in moderation.
Weeklong Challenge
Consider trying this weeklong challenge out! If you find that it works for you, you can implement it in your weekly routine. Otherwise, you will learn more about what works best and adapt to your routine.
Day 1: Begin your day with a 30-minute yoga flow, stretching or exercise class. Here are some excellent resources from Breathing Space Yoga!
Day 2: Take your workout outside, for the fun of it. It could be taking your dog for a walk, grabbing a friend for a jog, or doing an exercise class on your phone with a relaxing view.
20 min HIIT (High Intensity Interval Training) Workout
Day 3: Challenge yourself to drink more water. A good daily water goal is between half an ounce and an ounce of water for each pound you weigh, every day.
Day 4: Make yourself a healthy meal.
Need ideas? Choose from Salmon Tacos with Veggie Slaw and Avocado Cream Sauce, a Kale Cauli Power Bowl, or if you’re looking for something truly quick and easy, Homemade Trail Mix.
Day 5: This day is about trying something new you might not have tried before.
Day 6: Grab a friend and plan to do something active together.
Sources:
https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm