By GR Sep 3

In a world that moves at breakneck speed, maintaining a sense of well-being is no longer just an option—it’s a necessity, especially for those of us who deal with anxiety. After living in NYC for over twenty years chasing the American dream, I burned out. I lost the love of my life due to stress and my dad to dementia. I suddenly found myself at a crossroad. Keep going or change my mindset. I chose the latter. 

Embracing a wellness lifestyle is not as difficult as you may think (definitely not as easy either). Even following a few tips can be a transformative experience. The more anxiety, depression, stress or fatigue you face, the more these tips can begin to alleviate some symptoms.

Here are ten practical ways I’ve incorporated into my lifestyle to make my mental and health wellness a priority. If you try one or a few out I’d like your feedback and please provide your own tips if you have some to offer to other humans. 

Warning, your current habits give off a similar dopamine effect as other addictions. Hence, it’s going to push back once you try to keep them at bay. Also be mindful and give yourself plenty of time and leeway to push through. This is not medical advice or substitute for anything a doctor or trained physician or psychologist says or prescribes. These are just my opinions.

1. Start Your Day with Mindfulness

Mindfulness is a powerful tool for calming the mind and grounding yourself in the present moment. Begin each day with a few minutes of mindfulness practice and don’t check emails or answer texts, IG messages or phone calls until you’ve had your 30 min of mindfulness. 

This could be as simple as focusing on your breath, paying attention to the sensations in your body, or setting an intention for the day. By starting your day with mindfulness, you set a positive tone that can help manage anxiety and stress throughout the day.

I begin every morning with an alarm that plays “Icaros for Ceremony Volume 1” an Ayahuasca ceremony chat. I did Aya in the Spring while on a trip to Perú and it changed my life. Read our earlier article on my experience. I let the chants gently wake me up before doing much of anything else. It’s a mini-meditation session.

Recommended Products

Depends how techie you are you may or may not want these. I use some of them, others I don’t. I suggest try anything once that you are compelled to not only download, but follow and adopt.

Meditation App Subscriptions
While the Insight Timer app is free, a premium subscription unlocks features like offline access to thousands of guided meditations, courses, and more. I also use Calm and am a big fan of Waking Up, though both are subscription based.

2. Incorporate Movement into Your Routine

Regular physical activity is crucial for both physical and mental health. Find a form of exercise that you enjoy, whether it’s yoga, walking, dancing, or weightlifting, and make it a regular part of your routine. Movement helps release tension, improves mood, and increases energy levels, all of which are essential for managing anxiety.

Every morning after waking up I hit the gym, fit45 class or yoga. The order of these routines is not as important as the fact that you do them on a daily basis and throughout the day. 

Recommended Products

TRX All-in-One Suspension Training System
This versatile workout tool allows you to engage in full-body workouts at home, using just your body weight and gravity.

Manduka PRO Yoga Mat
Known for its durability and cushion, this high-quality yoga mat provides the support you need for a comfortable and safe yoga practice.

3. Practice Deep Breathing Exercises

Deep breathing exercises are a simple yet effective way to reduce stress and anxiety. Try incorporating deep breathing into your daily routine, especially during moments of stress. Techniques like diaphragmatic breathing or the 4-7-8 method can help activate the body’s relaxation response, lowering your heart rate and calming your mind.

I’ve become a big fan of breathwork and now try to do it a few times a week, usually around lunch or in the afternoon when I need a mental and physical break from work. 

If you’re ever in Miami I highly recommend Stephi Wald’s breathwork sessions most Tuesdays in her front yard house located in Littler River (just North of Design District). She’s done wonders even to the most ardent non-believers. 

Recommended Products

Innogear Essential Oil Diffuser: This diffuser can be used with calming essential oils like lavender or eucalyptus to create a relaxing atmosphere for deep breathing exercises or meditation. It’s a bit “girly” but it actually works. Particularly, if you take the time to breathe in the scents slowly.

4. Eat a Balanced, Nutrient-Rich Diet

What you eat has a significant impact on how you feel. Focus on consuming a diet rich in whole foods—fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods and excessive sugar, which can lead to energy crashes and mood swings. By nourishing your body with the right foods, you support overall health and help stabilize your mood.

We’ll cover biohacking and other wellness tips for eating healthy in future blogs. Both of us are very keen on keeping our bodies in top condition, while not sacrificing on life’s pleasures. All in moderation and as it pertains to your body. 

Don’t forget. Everybody’s dna is different. So, what may be a good diet for one person may not be ideal for you. So, ignore most fads as the one and only solution. Below are some basic items everyone should have at home, no matter what your diet routine or body type. 

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Garden of Life Organic Green Superfood Powder, Protein Powder, Or Other Supplements

• We’ll cover more in future blogs, but if you can’t get sufficient proteins, enzymes, bacteria, etc. into your body through foods, then adding protein or greens in smoothies are a great way to fill up.

NutriBullet Pro High-Speed Blender
Perfect for making nutrient-packed smoothies, this powerful blender is a great addition to your kitchen for easy, healthy meals. While I don’t drink smoothies every day, I do use this at least a few times a week. It’s super easy, cleans in the dishwasher, and you can make soups, dressings, sauces and of course smoothies.

5. Establish a Consistent Sleep Routine

Sleep is vital for mental and physical well-being. Aim for 7-9 hours of quality sleep each night by establishing a consistent sleep routine. This might include winding down with a calming activity like reading or meditation, avoiding screens before bed, and creating a restful sleep environment. Quality sleep can significantly reduce anxiety and improve your overall mood.

Recommended Products

Manta Sleep Mask
A high-quality sleep mask that blocks out light completely, helping you achieve a deeper, more restful sleep.  Alternatively, get blackout shades. I have them in my bedroom and it’s a game changer. Either way, it’s been proven that light interferes with a good night’s rest. If you have city lights near you or wake up easily at sunrise, I highly recommend blocking out the light until you’re ready to wake up.

Philips SmartSleep Wake-Up Light
I highly recommend automated shades from Lutron or Somfy to program your shades to open with the sunrise or at whatever time you see fit. It’s been proven that waking up naturally to light is better than an alarm. 

If you’re waking up before sunrise, I sympathize. This alarm clock simulates a natural sunrise to help you wake up gradually, improving your sleep routine and reducing morning anxiety.

6. Engage in Creative Activities

Creative activities like painting, writing, or playing music provide an excellent outlet for expressing emotions and relieving stress. These activities allow you to disconnect from the daily grind and immerse yourself in something enjoyable and fulfilling. Creativity also stimulates the brain, fostering a sense of accomplishment and boosting self-esteem.

Recommended Products

Prismacolor Premier Colored Pencils
These high-quality colored pencils are ideal for adult coloring books or creating your own artwork, providing a soothing and creative outlet.

Moleskine Classic Notebook
Perfect for journaling, sketching, or brainstorming, this classic notebook is a great tool for creative expression and reflection.

7. Cultivate Positive Relationships

Healthy relationships are a cornerstone of well-being. Surround yourself with people who uplift and support you. Engage in meaningful conversations, spend quality time with loved ones, and be open to giving and receiving support. Positive relationships provide emotional support, reduce feelings of isolation, and help you navigate life’s challenges more effectively.

Recommended Products

Dr. Teal’s Epsom Salt Soaking Solution
An excellent addition to a relaxing bath, this Epsom salt blend helps soothe muscles and relieve stress, perfect for setting aside time for self-care.

Hammock Sky Brazilian Double Hammock
Perfect for outdoor relaxation, this hammock allows you to unwind in nature, whether in your backyard or on a camping trip.

8. Spend Time in Nature

Nature has a unique ability to soothe the mind and body. Make it a habit to spend time outdoors, whether it’s a walk in the park, a hike in the mountains, or simply sitting by the water. The natural world offers a sense of peace and perspective that can be incredibly grounding, helping to alleviate anxiety and restore balance.

Recommended Products

Lifestraw Personal Water Filter
A great tool for hiking and camping, this water filter allows you to drink directly from streams and lakes, ensuring you stay hydrated during outdoor adventures. Personally, I’m looking for more camping and hiking trips on weekends to ease my anxiety.

9. Set Boundaries and Practice Saying No

One of the most empowering things you can do for your well-being is to set boundaries and learn to say no. Overcommitting can lead to burnout and increased stress. Be mindful of your limits and prioritize your own needs. Saying no when necessary allows you to focus on what truly matters and creates space for self-care.

10. Practice Gratitude Daily

Gratitude is a powerful practice that can shift your focus from what’s wrong to what’s right in your life. Each day, take a few moments to reflect on what you’re grateful for. This could be as simple as appreciating a sunny day, a kind gesture from a friend, or a delicious meal. Practicing gratitude regularly can improve your mood, increase your resilience, and help combat negative thought patterns.

Recommended Product:  The Mood Wellness Journal by Papier is designed to help users cultivate a daily wellness practice by setting intentions, reflecting on habits, and tracking sleep and energy levels. I have a few journals from Papier. They have great products and very well structured journals for whatever you want to capture.

Conclusion

Integrating wellness into your everyday life doesn’t have to be complicated. By incorporating these ten simple practices, you can create a routine that supports your well-being and helps manage anxiety and stress. Remember, wellness is a journey, not a destination.

Take it one step at a time, and be gentle with yourself as you explore what works best for you. By prioritizing your mental, physical, and emotional health, you’ll build a foundation for a more balanced, fulfilling life.