Wellness is a broad term encompassing physical well-being, mental health, and a positive environment. It’s not just a static state of being, but also a process—making changes to your lifestyle, practicing self-care, and achieving a work-life balance are all choices we can make towards our overall wellness.
This August, we recognize National Wellness Month, taking the time to understand what wellness looks like—which can be different for each individual—and making small changes that can lead to large positive impacts in our lives.
Here are just a few examples of the steps you can take this month (and every month) towards wellness.
Self-care
When life gets busy, we often prioritize work, school, and other responsibilities over caring for ourselves. But you owe it to yourself to take time for self-care, whatever it may look like for each individual. It helps prepare you to face daily challenges and put your best foot forward.
Some simple ways to practice self-care include taking a bath, getting a massage, going for a walk in nature, or spending time with a loved one or beloved pet. Developing an exercise routine, engaging in hobbies, and eating regular, nutritious meals are self-care practices that are great for your body and mind in the long term.
For more inspiration and 70+ ways to engage in self-care, check out our recent blog. To understand the science behind self-care, check out this article by Dr. Shanna B. Tiayon. For a helpful app with mindfulness practices, meditations, and more, recommended by mental health professionals, check out Insight Timer.
Physical Wellness
Taking care of your body gives you the strong foundation you need to face life’s daily challenges. Three key aspects of physical wellness include hydration, nutrition, and exercise.
Doctors recommend drinking four to six cups of plain water per day, depending on how many other fluid sources you consume, like tea, juice, fruits, and vegetables. But this isn’t a one-size-fits-all requirement, so if you’re wondering exactly how much water you should consume, it’s a good idea to consult a physician who understands your individual needs. If you are exercising or if it’s warm outside, you should increase your water intake.
A healthy, balanced diet is also a key part of wellness. You don’t have to cut out all junk food and sugar to make healthy choices: start by trying some fresh fruits and vegetables in place of one processed snack. Finding new recipes, visiting a farmer’s market, or growing vegetables in your own garden are great ways to get excited about healthy foods.
Getting regular exercise doesn’t mean you need to sign up for a gym membership. The American Heart Association recommends that adults get at least 150 minutes of moderate-intensity aerobic activity per week or 75 minutes of vigorous aerobic activity (or a combination of both). That could mean going on a 20- to 25-minute walk around your neighborhood each day. Another fun way to achieve your exercise goals is to join a club or sports team that involves weekly games or meetups—it’s also a great way to make new friends with similar interests!
Mental Health
Having good mental health positively impacts your overall wellness and helps you reach your goals.
Taking care of your physical health and practicing self-care in the ways mentioned above are key strategies to supporting your mental well-being, in addition to going to therapy, taking breaks from work and social media, talking to friends or family about mental health, and getting involved in your community through peer support groups, clubs, or volunteering.
One way to improve your mental health is to practice self-compassion. Just like you’d show compassion for a friend when they are going through a tough time, remember to act the same way towards yourself. Acknowledge the difficulties you face, understand that you’re not alone in what you’re going through, and practice self-care.
If you’re experiencing a mental health crisis, know that help is always available. You can call or text 988, chat at 988lifeline.org, or call the Maine warmline at (207) 772-9276.
For more tips for managing your mental health, check out our recent blog.
Work-life Balance
One key wellness goal is to achieve a good work-life balance. Some strategies for balancing your work with other responsibilities include:
- Setting aside specific times for hobbies, volunteer activities, and breaks
- Using to-do lists to organize tasks so you can better manage your time
- Incorporating physical activity into your day, such as using a standing desk, walking while taking phone calls, or going for a walk on your lunch break
- Turning off your work phone or computer at the end of your work day
- Taking breaks to stand up and stretch
Support Systems
Having a strong support system supports your wellness goals. A support system is a network of people who provide you with practical or emotional support. The support of family, friends, peers, and others has been shown to reduce stress and anxiety.
Building a support system can involve joining a new club, class, volunteer group, or sports team to make new friends. Call friends or family members who you trust to give positive but truthful advice. Be open to the idea of asking for help when you need it, accept help graciously, and help others in return by checking in and lending a listening ear.
Wellness and Mental Health at Spurwink
If you are looking for mental health support in Maine, learn more about Spurwink Services, contact info@spurwink.org, or call (207) 871-1200.
