Things in motion stay in motion and when we fall off, we all know the struggle of getting back on. Below you’ll find helpful tools to add to your toolkit for when you’re needing to bounce back and find your flow, but are struggling to get momentum.
Top 5 Ways to Bounce Back-
1. Journal- physically write out your feelings and emotions
2. Organize- declutter your brain and your space
3. Recharge/Support (with or without people)- find what fills you back up (sleep, social connection, self-care)
4. Move- find movement that works for you and take advantage of endorphins and a natural energy boost
5. Schedule- get a sense of control back, have a strong foundation to fall back on (healthy habits, a routine) get specific about what you need to get done and when it will get done by (schedule it into your calendar)
4 Pillars of Wellbeing- tools in each category to help
Stress– Meditation- it works.
Studies have shown that meditation helps-
- Promote emotional health by reducing anxiety and negative thinking
- Improve symptoms of depression
- Increase the strength and endurance of your attention (focused-attention meditation is like weight lifting for your attention span)
- Promote physical health by reducing strain on the heart and decrease blood pressure
- Relax your body, releasing tension and placing you in a peaceful state in which you’re more likely to fall asleep
- Reduce the inflammation response caused by stress
The best part is it’s free and accessible anywhere- focus on your breath and become an observer of your thoughts.
Sleep- Get more of it.
Bouncing back after anything- pregnancy, vacation, fun weekend, during a tough life event is a lot easier if you have adequate sleep. According to the Sleep Foundation, it’s estimated that over 300 million people worldwide have depression, a type of mood disorder marked by feelings of sadness or hopelessness. Around 75% of depressed people show symptoms of insomnia, and many people with depression also suffer from excessive daytime sleepiness and hypersomnia, which is sleeping too much. It can be a vicious cycle. It’s harder to fall asleep when you have mental health struggles and it’s also harder to cope with mental health struggles if you don’t have sleep. If you feel you don’t have control over your sleep, please chat with your physician about it. Making it a priority is crucial, so putting it into your schedule/being aware of your bedtime routine and wake up timing is important, your sleep environment dark/cool/relaxing, and having wind down time before bed are great places to start.
Nutrition- Drink your water.
Getting enough water every day is crucial. Staying hydrated boosts your mood and energy. Drinking water has been shown to help activate your metabolism. A boost in metabolism has been associated with a positive impact on energy level. Dehydration may result in fatigue and confusion as well as anxiety.
According to the National Academies of Sciences, Engineering, and Medicine, general water intake (from all beverages and foods) that meet most people’s needs are:
- about 15.5 cups of water (125 ounces) each day for men
- about 11.5 cups (91 ounces) daily for women
Quick rule of thumb – take your body weight divide by 2 – that’s how many ounces of water you should aim for every day. A good place to start is 64 oz, that’s 8 glasses of 8oz a day.
Exercise– Move your body- find movement that feels good for you.
If you’re looking to bounce back from anything, you need energy. It’s very hard to find the drive to exercise when you’re off. So right now, think of the easiest, most enjoyable form of exercise you can do for 10 min. That’s your secret weapon. Keep that in your back pocket for anytime you’re off- walk outside, jumping jacks, dance to a YouTube video or with Alexa, yoga, biking. Endorphins are real and powerful to your mental health- USE THEM! Studies show that exercise can treat mild to moderate depression as effectively as antidepressant medication—but without the side-effects. As one example, a recent study done by the Harvard T.H. Chan School of Public Health found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%. It also helps build self-esteem. You may feel overwhelmed, unworthy, unattractive, or unsure of where to start. Moving your body is one of the fastest, most energy inducing, and confidence building actions you can take. Start small or start big, just start.
More tools that have personally worked for us-
- Getting outside
- True/honest connection
- Bigger chunks of sleep
- Help from others
- Grace/allowing time to heal (after injury or giving birth)
- Sticking to a schedule
- Picking 1 goal for the day
- Mel Robbins 5 Second Rule
3 Gold Stars
1. Take time to journal and reflect on the biggest emotion you’re experiencing right now to unleash it out of you.
2. Schedule in one form of self-care that doesn’t feel overwhelming (10 min walk, bath, call a friend)
3. Declutter one aspect of your life (room, schedule, desk, etc.)
- What are 1-3 things you can make a daily non-negotiable to get you feeling back like yourself?
- Write out all the emotions you’re feeling for 5 minutes straight- write everything that comes to mind.
- What’s one emotion you’d like to feel and what could create that emotion for you (i.e. emotion- rested/action- create a relaxing bedtime routine, emotion- joy/action- cuddle your puppy)?
Piece of Gold
Healing Food of the Week-
Aim to drink at least 64oz of water every day.
Challenge yourself to drink a gallon a day.
- Everything is awful and I’m not OK: questions to ask before you give up- https://m.imgur.com/gallery/pTsqcrw
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Listen to your truth and go chase your gold.
– Gold Ivy Health Co.