Wellbeing. Wellness. There aren’t many things more important than maintaining or improving both—whether physically mentally, or a combination. That’s why, during Advent and indeed on the big day, Creode is wishing you well by posting a daily reminder of some of the little things we can all do to bring some calm, reassurance and a sense of wellbeing to our lives.
So look out on LinkedIn and Twitter for Creode’s 25 Days of Christmas Well Wishes. And if you can’t wait that long, here’s the full list right here. From all the team here at Creode, we wish you well, not just at Christmas but every day. 🙂
1 Get enough sleep
It may seem obvious, but enough sleep is vital. And it’s also important to avoid following the advice of those LinkedIn hardcore posts claiming just 2 hours sleep before a 10 mile run followed by sub-zero shower, whilst wolfing down your avocado on toast.
Your body needs proper sleep to rest, heal and recharge your energy. And that’s simply to function properly. This is essential for your physical and mental performance throughout the day.
Sufficient sleep regulates the hormones directly related to our state of mind. Ever feel an irritated or emotional imbalance? Chances that your body hasn’t had enough sleep. The average adult body needs nearly 6 to 7 hours of sleep per day. And when we say ‘average’, refrain yourself from pandering to those LinkedIn sweatheads!
2 Start your day with a pick-me-up
Fancy a cup of coffee? Drinking coffee (in moderation) is linked to lower rates of depression. If you can’t drink coffee because of the caffeine, try a good-for-you alternative, like green tea.
3 Take in the sun
When you get your skin out to face the sun, it causes the release of endorphins also called ‘happiness hormones’ that help the productivity of your brain.
What’s more, vitamin D deficiency can lead to several problems including Seasonal Affective Disorder (SAD).
So, take some time out of your routine and spend some time in sunlight. But don’t forget that sun tan cream to prevent becoming a lobster.
4 Work your strengths
One of the best ways to build self-confidence is to do something you’re good at. Once that’s cracked, tackle a tougher task.
5 Stay cool at night
The optimal temperature for sleep is between 60 and 67 degrees fahrenheit.
What can help? Opening the window a crack, using 100% cotton sheets, loose clothing and going naked! There are also lots of stay-cool bedding and nightwear options on the market—all designed to help make for a better night’s sleep—and, of course, a better following day.
6 Keep a gratitude diary
Take note of the positives. Include three things you’ve been grateful for and three things you’ve accomplished each day. Say thank you to yourself.
7 Do ‘forgiveness’
Forgiving is the first step to improving your wellbeing over a negative issue. Even if it’s just forgiving the driver who cut you off during your journey to work.
Forgivers report better mental health and being more satisfied with their day-to-day lives.
8 Find new hobbies
An interest keeps us busy and engaged. A hobby helps you take healthy steps to improve your emotional wellbeing. It also helps to shut the door of your brain to life’s daily pressures.
9 Take a 30 minute walk
It doesn’t really matter where, but it could be an amble through a park, or a more strenuous hike in the woods. It’s better amongst nature, though as research shows being out in the wild can increase your energy levels, reduce depression and boost that all-important wellbeing.
10 Get fishy and nutty!
Omega-3 fatty acids are linked to decreased rates of depression and schizophrenia. Fish oil supplements work, but eating should be a pleasure, right? So get your omega-3s in foods like wild salmon, walnuts or flax seeds also helps build healthy bacteria in that tummy of yours.
11 Live in the now
What’s often attributed to experiencing mood swings, depression and anxiety? When you dwell on the past.
So try to reduce or cut out negative talk such as ‘Why did they do this to me?’ That kind of thinking not only drains your happiness but could make you miss opportunities the present moment might throw up.
12 Cut the smoke and drink
Okay, we know it’s getting nearer to Christmas, but smoking and alcohol aren’t really doing anything when it comes to boosting your wellbeing. Long-term and heavy drinking and smoking means that, no matter how much you spend on your health and how hard you try, your efforts will be wasted. And that not only leads to poor health but negative vibes, too.
13 Show some love
Close, enriching relationships are key to your happy, healthy life. So, when it comes to those you love, tell them so—often. And that works for your friends, too!
14 Spend time with a furry friend
Studies show that animals can lower your stress hormone, cortisol. Not only that, time with a pet boosts oxytocin, which can stimulate your feelings of happiness. Don’t have a pet? Hang out with a friend who does or volunteer at a shelter, because socialising more can have the same effect!
15 Balance that diet
Your body performs better with the right amount of nutrition. What you eat and drink determines how healthy the inner you is. Not only that, it also helps in determining your emotional health and mental health.
So give your wellbeing a boost and sort that diet out.
Health and wellness experts recommend eating lots of fruits and vegetables. And on top of that, eating nuts and lentils also strengthens your heart. We all love a treat now and then, but try to avoid too much caffeine, sugar and processed food as much as possible.
16 Work that body
Daily exercise improves your blood flow throughout your whole body. And increased blood flow, oxygen increases and you feel more energetic, fresh and mentally active. Remember how great you feel after getting the heart pumping?
This is especially vital if you work in an office. Exercise not only ensures you remain fitter but also keeps your mind in good shape too. It could just be a walk with your pet or daily morning amble around where you live is more than sufficient. The key is to make a habit of it.
As well as the benefits to your mental wellbeing, exercise strengthens your bones and muscles, which in turn, prevent you from personal injuries.
17 Dance like no one’s watching
Dance round the house as you do your jobs! You’ll not only have fun as you work through your chores list, but dancing will reduce levels of the stress hormone, cortisol and increase those all-important endorphins—the body’s “feel-good” chemicals.
18 Be social
Loneliness and isolation is a killer—literally. They are the two biggest reasons for depression, mental and physical illnesses.
As humans, we simply cannot stay healthy without interacting with our fellow people. Communicating with others works wonders to lower stress levels. We all need acceptance and friendship and that’s achieved only when you socialise with others. Ever heard of laughter therapy? It achieves that same reduction of stress when you laugh with other people, so get out there and connect!
19 Choose chocolate for brainpower
… but keep it dark and moderate! Flavanoids, theobromine and caffeine in dark chocolate are said to work in harmony to improve your mental skills and alertness. Well, that’s an unexpected wellbeing bonus we can all enjoy!
20 Go off-grid
Feel like you’re always chained to your phone or the internet. Leave that time sink at home for a day and un-plug yourself from those constant emails, alerts, and other interruptions. Even better, do something you really enjoy and do it with someone face-to-face.
21 Write your feelings down
Writing is a cathartic experience. Putting pen to paper about upsetting experiences, rather than simply hammering a keyboard—has been shown to help reduce symptoms of depression.
22 Get organised
Try preparing tomorrow’s lunch, the night before. Or go pro and pick out your clothes for the working week ahead.
The time you’ll save in the mornings will give you a sense of control about what lies ahead in the week and that’s great for your wellbeing!
23 Take a regular warm bath
A warm bath with a few candles dotted around is a real mental—and physical—soother. But try adding Epsom salts to soothe away those aches and pains. This can also help increase your magnesium levels, which stress is known to deplete.
24 Go easy on yourself
Martin Luther King, Jr said, “You don’t have to see the whole staircase, just take the first step.” Which is a brilliant way of saying just take it one step at a time. And it doesn’t matter how small that step is, just take it in your own time.
So think of something in your life you want to improve, and work out how you can take a step in the right direction.
25 Stay in the present
Always worth a reminder: practice mindfulness, otherwise known as staying in the present—taking notice of what’s going on around you is a great way to live in the moment. No need to dwell on the past—or indeed, worry about the future; just stay in the moment, observing it for what it is, without judgment. This can help you stop thinking about things which could lead to unhappiness. Research suggests that focusing on what you’re doing, right now, even if it’s only mowing the lawn, increases present moment awareness, which is known to promote a happier outlook.
We wish everyone a very Happy Christmas, but most importantly, we wish everyone well.