A growing body of research shows that people who regularly practice gratitude experience better sleep, lower stress, deeper relationships, and even longer lives. But the real power of gratitude isn’t in the science itself — it’s in how this practice gently shifts the way you move through your day.

Gratitude doesn’t erase challenges. It simply makes space for what’s good, steady, and supportive — the things we often miss when life speeds up. And that’s one of the biggest benefits of gratitude: it helps you see your life more clearly, more compassionately, and with more perspective.

RELATED: The Life-Changing Power of Gratitude

Why Gratitude Works (Even When You’re Stressed)

To really understand the benefits of gratitude, you have to understand how it interacts with your brain.

Gratitude redirects your attention toward moments that are nourishing instead of draining. When you regularly notice those moments — a quiet morning, someone holding a door, a workout you actually enjoyed — your brain starts scanning for more of them.

This is known as an “attentional shift,” and it’s a major reason the benefits of gratitude include:

• Better mood regulation
• Lower levels of inflammatory stress hormones
• A stronger sense of connection
• More motivation to make healthy choices

On a biological level, gratitude supports the nervous system by signaling safety, calm, and presence. Emotionally, it works like an anchor — steadying your attention instead of letting stress take the lead. And mentally, it builds resilience by helping you see what’s working, not just what’s going wrong.

It’s not magic. It’s mindset training — the kind that’s surprisingly easy to stick with.

RELATED: 10 Stress Hacks That Actually Work

A Tiny Habit With Outsized Impact

The benefits of gratitude only show up if the habit actually fits into your real life. No pressure, no perfection, no color-coded journal required.

So instead of a long list, here are three simple, sustainable ways to build a gratitude habit that feels natural — not like homework.

#1 The One-Line Journal

Forget pages of reflection. Just write one sentence at the end of the day:

“Today, I’m grateful for…”

Don’t overthink it. Some days it will be profound. Some days it will be “good coffee.” Both count.

This micro-habit trains your brain to end each day with a win — and the consistency creates a ripple effect. Over time, you’ll start noticing more things worth writing down. That’s one of the benefits of gratitude: it grows the more you use it.

#2 The Silent Thank-You

Pick a moment you do every day — brushing your teeth, pouring water, waiting for something to load — and pair it with a quiet “thank you.”

It takes two seconds. Over time, it rewires your internal dialogue. This is one of the simplest ways to experience the benefits of gratitude because it stacks onto habits you already have. You don’t have to add anything new — you just add meaning.

RELATED: How to Feel Happier in 3 Weeks: Science-Backed Habits That Work

#3 The Gratitude Text

Once a week, text someone:

“Thinking of you today — grateful for you.”

It strengthens your relationships and gives both people a boost you can feel immediately.

Connection is one of the most overlooked benefits of gratitude. Practicing it outwardly doesn’t just make others feel good — it reinforces your own sense of belonging, support, and community.

What Happens When Gratitude Becomes Automatic

When gratitude becomes part of your daily rhythm, the shift is subtle but meaningful. You might notice your mornings feel a little calmer, or that stressful moments don’t take you down as quickly. Over time, you respond to challenges with more patience, more empathy, and a clearer sense of what truly matters.

Eventually, gratitude stops feeling like a practice you have to remember — it becomes a natural lens you see your day through. That’s when your relationships feel warmer, your outlook feels steadier, and your health feels more supported from the inside out.

This is where the long-term benefits of gratitude really come to life: your brain becomes more resilient, your stress response softens, and your habits begin to align with the kind of life you want to build. It’s a quiet transformation, but a powerful one — the kind that keeps expanding the more you use it.

RELATED: 16 Healthy Habits to Follow For Life

The Benefits of Gratitude During the Holidays (and Beyond)

The holiday season is full of warmth, connection, and celebration — but it can also be busy, emotional, and overwhelming. This is exactly when the benefits of gratitude become especially powerful. Gratitude creates a sense of calm in the middle of the rush, helping you stay grounded when everything around you speeds up.

When life feels chaotic, gratitude acts like an anchor. When your schedule fills up, gratitude helps you slow down long enough to breathe. When expectations rise, gratitude brings your attention back to what’s real and meaningful, not what’s idealized.

And the best part? Practicing gratitude doesn’t require a long routine or a complicated habit. You don’t need 30 minutes, a structured journal, or the “right” moment. You just need a few seconds — a single breath, a simple acknowledgment, a willingness to notice something good.

That’s the real power behind the benefits of gratitude: minimal effort, maximum impact.

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Many experts suggest that you can noticeably boost your mood in as little as three weeks by making tiny, consistent changes. From savoring “micro-joys” to rethinking your morning routine and how you spend your weekends, these science-backed habits can help you feel lighter, calmer, and more energized — no big resolutions required.

The Science of Small Joys

Happiness doesn’t always come from major milestones. Studies over the past year have found that small, intentional moments of joy — a quick walk outside, a kind text, a mindful pause — can have measurable effects on well-being. When practiced regularly, these “micro-acts” increase positive emotions, strengthen resilience, and even improve sleep.

Experts are calling it joy snacking — the idea that sprinkling your day with tiny moments of joy can be just as powerful as big life changes. Whether it’s your morning coffee, a few minutes of stretching, or noticing something beautiful on your commute, the key is to slow down enough to actually enjoy it. Over time, your brain starts to look for — and create — more of those feel-good moments naturally.

RELATED: What The 85-Year-Old Harvard Study on Happiness Found is Key to a Happy Life

Morning Habits that Set the Tone

Your day sets the tone for your mood, and it all starts in the morning. Small, intentional actions right after waking up — like stretching, moving, or soaking up some sunlight — can lift your energy and set a positive tone that lasts all day.A strong day starts with a strong morning.

Think of your mornings as a launchpad — not a checklist. Get sunlight within the first hour of waking, drink water before coffee, and move your body, even if it’s just for five minutes. It’s less about perfection and more about momentum. When you start your day with intention, you’re more likely to carry that positive energy into your work, relationships, and choices later on.

The Weekend Mindset Shift

Happiness research shows that people who protect their weekends for joy — not just chores — tend to feel more refreshed and fulfilled heading into the week. It’s not about doing less; it’s about approaching your free time differently.

Try treating one weekend like a mini vacation: step away from your to-do list, spend time outdoors, or plan something small that makes you feel connected and inspired. Even if you don’t leave your neighborhood, changing your mindset around rest can reset your energy and perspective.

RELATED: How to Stay Fit When the Days Get Shorter: 7 Fall Fitness Motivation Hacks

How to Feel Happier: Your 3-Week Happiness Plan

You don’t need a complicated routine to feel happier — just a few focused habits you can build on week by week.

Week 1: Notice the Good

Start by training your brain to spot the positive. Each night, write down three things that brought you joy — big or small — and why they mattered. Acts of gratitude and reflection strengthen emotional awareness and help reframe your mindset toward optimism.

Throughout the week, add one small act of kindness each day: send a thank-you note, smile at a stranger, or text a friend just to check in. These tiny moments of connection don’t just lift others — they boost your own mood, too.

Week 2: Move and Reconnect

Add in movement and mindfulness. Try a 20-minute FitOn workout to release endorphins and relieve tension, then take five minutes afterward to slow your breathing and notice how your body feels.

This week, pair physical activity with presence — listen to music you love during your walk, or use your workout as time to clear your head. Movement is one of the fastest ways to reset your mood and increase energy, especially when it’s connected to purpose or joy rather than pressure.

RELATED: 10 Stress Hacks That Actually Work

Week 3: Create Moments That Matter

As your new habits take shape, focus on depth over quantity. Schedule a short “vacation moment” in your week — a meal outside, a no-phone evening, or time doing something creative. Give yourself permission to rest and recharge.

You can also start each morning with one small promise to yourself: hydrate, stretch, or take three deep breaths before opening your phone. Keeping that promise builds self-trust and momentum — both core drivers of happiness.

Why This Works

By spreading small, intentional actions across three weeks, you’re gradually rewiring your brain to notice and generate more positive experiences. Research shows that consistency — even just a few minutes a day — is more effective than intense bursts of effort.

Each piece of the plan supports a different part of your emotional ecosystem:

• Gratitude helps you find meaning and perspective.
• Movement boosts mood and energy through endorphins.
• Connection strengthens your sense of belonging.
• Rest and reflection reset your nervous system and help you show up more fully.

Together, they build emotional resilience — and a happier, steadier baseline that lasts beyond the three weeks.

RELATED: 16 Healthy Habits to Follow For Life

Keep the Joy Going

Once you finish your three-week reset, you’ll have a foundation to build from. Keep the habits that felt easiest or most natural, and don’t worry if you miss a day — progress compounds, not perfection.

FitOn can help you keep the momentum going: schedule your workouts, join mindfulness sessions, or explore guided meditations designed to help you reset and recharge.

Happiness doesn’t come from doing everything right — it comes from noticing what’s already good. When you start small, those moments of joy multiply faster than you think.

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RELATED: This One Simple Routine Can Lower Your Stress in 10 Minutes

10 Quick Stress-Relief Tricks You Can Try Now

These 10 quick stress hack tricks are designed to fit into even the busiest schedule. From mini workouts and nutrient-packed smoothies to mindful breathing and intentional social media breaks, each hack helps you reset, recharge, and regain focus in just a few minutes. Pick one or two to try today and notice how small changes can make a big difference in your mood and energy.

#1 Micro-Meditations 

You don’t need to carve out an hour for meditation. Many sources have found that even 60-second guided breathing breaks can lower cortisol levels and reduce tension. Use FitOn’s quick meditation sessions or set a timer for a mini-reset during work or between errands. It’s like hitting a “refresh” button for your brain.

#2 Stress-Relieving Smoothies

Nutrition plays a bigger role in stress than many realize. Ingredients like spinach, blueberries, chia seeds, and bananas are rich in antioxidants and compounds that support brain health and stabilize blood sugar. Try the FitOn “Morning Energizing Smoothie” recipe for a delicious, nutrient-packed mood boost that fuels both your body and mind.

RELATED: The 5 Best Antioxidant-Rich Protein Smoothies

#3 Move Your Body

Exercise isn’t just about burning calories, it’s a natural stress reliever. Workouts increase endorphins, improve sleep, and reduce anxiety. FitOn has stress-busting routines like:

• Strong Body with Gideon – full body strength work plus mind-body focus.

• Bodyweight Blitz with Kelsey – quick, high-intensity moves to shake off tension.

• All Around Goodness with Vytas – a full-body flow that leaves you feeling centered.

Even 10–15 minutes of movement can reset your nervous system and release pent-up stress.

#4 Journaling & Brain Dump

Sometimes the best way to reduce stress is to put it on paper. Writing down your thoughts can help you organize worries, identify triggers, and gain perspective. Try pairing journaling with your smoothie for a calming morning ritual.

RELATED: How to Actually Switch Off After Work

#5 Mindful Snacking

It’s easy to reach for snacks when stressed, but how you eat matters. Mindful snacking — savoring the flavor, texture, and nutrients — can be surprisingly calming. Think nuts, dark chocolate, veggies, or a protein-packed snack. Focused eating keeps blood sugar stable and signals your body that it’s safe to relax.

#6 Short Inspirational Breaks

Here’s a fun twist: a recent NPR article highlighted a study showing that engaging with positive social media — like short inspirational videos or uplifting posts — can reduce stress and boost hope almost as effectively as meditation. Curate a feed that inspires you, scroll mindfully for 5 minutes, and watch your mood shift. Yes, your phone can actually be a stress-busting tool if used intentionally.

#7 Music Therapy

Music has a powerful effect on the brain. Listening to your favorite playlist or calming instrumental tracks can lower cortisol levels, slow your heart rate, and improve focus. Pair it with a FitOn stretching session for double the relaxation benefits.

#8 Social Connection

Talking to friends or loved ones isn’t just fun, it’s therapeutic. Research shows that even brief interactions can reduce stress hormones and improve resilience. A quick text, a laugh over a coffee call, or working out with a friend can be surprisingly restorative.

#9 Power Naps & Sleep Hygiene

Sleep is your secret weapon. Even a 20-minute power nap or a consistent bedtime routine can improve mood, focus, and stress resilience. If stress is keeping you up, try winding down with a guided meditation or gentle mobility flow before bed.

RELATED: The Science of Better Sleep: How to Wake Up Feeling Refreshed

#10 Digital Detox & Intentional Screen Time

Finally, take control of your digital environment. While social media isn’t inherently bad, mindful usage matters. Schedule breaks from scrolling, unfollow accounts that increase anxiety, and seek content that inspires, motivates, or makes you laugh. Intentional tech use transforms your screen from a stressor into a stress-relief tool.

Ready to Stress Less? Start Here.

Stress doesn’t have to take over your day. By combining workouts, nutrition, micro-meditation, social connection, and intentional social media use, you can create a toolkit that’s easy to integrate into your lifestyle. The best part? You don’t need a complete life overhaul, just small, intentional swaps each day.

Whether it’s blending a nutrient-packed smoothie, following a 10-minute FitOn workout, journaling your worries, or scrolling with purpose, these stress hacks are designed to help you feel more grounded, focused, and energized.

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If you’ve been feeling more frazzled than festive, it might be time to pause and ask: Am I burned out this summer? The truth is, summer burnout is real — and it’s just as valid as stress you might feel during the holidays or in a demanding work season.

Here’s how to recognize when you need a summer slowdown — plus five simple, meaningful ways to reset, recharge, and actually rest before fall arrives.

RELATED: The Rise of Stress and Burnout: Why Awareness Matters More Than Ever

First, What Is Summer Burnout?

Burnout is often associated with the workplace, but it can happen anytime your physical, mental, or emotional energy is depleted faster than it’s replenished. And ironically, summer can heighten this imbalance. We’re often chasing rest but scheduling ourselves into exhaustion — overbooking weekends, traveling across time zones, saying “yes” to everything, and trying to keep up with everyone else’s highlight reels.

Signs of summer burnout can be subtle at first, but over time they can lead to full-on fatigue, irritability, and detachment — just when you’re “supposed” to be enjoying yourself.

RELATED: 25 Ways to Beat Burnout When Taking Time Off Is Difficult

5 Signs You’re Burned Out This Summer

#1 You Feel Tired All the Time — Even After “Rest”

If you’re constantly exhausted, even after a long sleep or weekend off, it’s a red flag. This could mean you’re physically drained — but also mentally and emotionally depleted. True rest isn’t just about getting enough hours of sleep; it’s about recovering from overstimulation, decision fatigue, and emotional labor.

Ask yourself: Are my rest days really restful? Or are they just another form of catching up?

RELATED: Sleep Quality & Longevity: How Restorative Rest Can Prolong Life

#2 You’re Snapping More Than Usual

Feeling unreasonably annoyed by minor things? Losing patience with loved ones? Mood swings or irritability can be signs that your nervous system is in overdrive. Burnout can lower your emotional resilience, making it harder to handle daily stressors — especially when you’re not carving out time for mental decompression.

Ask yourself: When was the last time I felt calm and centered — not just busy or distracted?

#3 Everything Feels Like a Chore — Even the Fun Stuff

When even things you usually enjoy — like going to dinner with friends or planning a beach trip — start to feel like just another obligation, it’s a sign your bandwidth is maxed out. Burnout strips joy from your experiences and makes everything feel like “too much.”

Ask yourself: Am I doing things because I want to — or because I feel like I should?

#4 You’re Disconnected From Your Body or Emotions

Burnout often creates a disconnect between your body and mind. You might push through headaches, skip meals, or ignore stress signals. Emotionally, you might feel numb, apathetic, or zoned out. This disconnection is your body’s way of saying, “I need a break — and you’re not listening.”

Ask yourself: Am I in tune with how I feel — or just going through the motions?

RELATED: 17 Stress Management Techniques to Help Your Mental Health Thrive

#5 You Feel Like You’re “Always On” — Even When You’re Supposed to Be Off

From checking work emails during vacation to doomscrolling at night, we rarely give ourselves full permission to unplug. That constant mental engagement can be just as draining as physical activity. If you never feel truly “off,” your body never gets a chance to recover.

Ask yourself: When was the last time I was fully present and not thinking about the next thing?

RELATED: Wellness-Inspired Summer Escapes to Refresh Your Mind and Body

How to Actually Rest This Summer: 5 Summer Burnout Strategies That Work

Recognizing burnout is the first step — the next is creating real space to recover. These five strategies are about intentional rest — the kind that refuels your energy, calms your mind, and brings joy back to your days.

#1 Redefine Rest: It’s Not Just Sleeping or Doing Nothing

Rest can mean sleep — but it can also mean quiet, creativity, solitude, or gentle movement. There are actually seven types of rest: physical, mental, emotional, social, sensory, creative, and spiritual. Explore what kind of rest you’re lacking and build it in intentionally.

Try this: Spend 10 minutes journaling about the type of rest you’re craving. Then choose a small way to honor it this week — whether that’s a solo walk, a digital detox, or saying “no” to one plan.

#2 Create a “Slow Morning” Once a Week

Most of us wake up and immediately jump into go-mode. Instead, dedicate one morning a week to ease — no rushing, no screens, no obligations. Make it a ritual: stretch, read, sip something slowly, or just sit in silence.

Why it works: A slow start regulates your nervous system, grounds your mood, and reminds you that rest is a state of being, not just something you do after burnout.

#3 Do Less — But Do It Fully

The pressure to do everything in summer (trips, plans, outings) can leave us emotionally fragmented. Instead, simplify your calendar and savor fewer moments more deeply. One intentional activity enjoyed with presence often has more impact than five rushed ones.

Try this: Cancel one thing this week that doesn’t feel joyful or aligned. Use that time to be still, reflect, or do something just for you.

#4 Set Boundaries Around Your Time and Energy

Overbooking yourself is one of the fastest paths to summer burnout. Start protecting your peace by being selective about what — and who — gets your time. Boundaries aren’t selfish; they’re how you preserve the energy to show up fully.

Try this: Create a “yes filter.” Before committing, ask: Does this align with what I need right now? Will it energize or drain me?

#5 Unplug — Even for 15 Minutes a Day

We live in a world of constant input. Giving your brain space from screens, noise, and stimulation is a powerful act of self-care. Start with just 15–30 minutes of no phone, no TV, no news, no podcasts. Just quiet or nature or your own thoughts.

Why it works: Mental rest helps lower cortisol, improve clarity, and reconnect you with your inner voice — something summer burnout often drowns out.

The Truth About Summer “Hustle Culture”

Even in a season meant for slowing down, many of us still feel like we have to “perform” summer — chasing productivity, perfection, and picture-worthy plans. But true wellness isn’t about how busy you are or how many boxes you check. It’s about how you feel.

Rest doesn’t make you lazy. It makes you resilient. Slow doesn’t mean unproductive. It means intentional. And burnout isn’t something you earn your way out of — it’s something you heal through gentle, ongoing, radical self-care.

RELATED: 15 Amazing Self-Care Tips You Probably Haven’t Tried Yet

Let This Be Your Permission Slip

You don’t need to wait until summer burnout takes over to take a break. Let this be your summer slowdown — a season of soft living, deeper presence, and mindful joy.

Cancel the extra plan. Take the nap. Sit in the sun. Say no. Say yes to rest. And remember: when you care for yourself, you have more to give — to your work, your people, your passions, and your purpose.

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But we have ups and downs, struggles and triumphs, regardless of the state of the world. It’s now relatively common knowledge that over 30 percent (!!) of Americans will deal with anxiety disorders in some form at some point in their lives. One in five US adults experience a mental illness each year — and you don’t have to have a diagnosed mental illness to go through a mental health struggle. According to the CDC, over 50 percent of us will experience a mental health illness or disorder in our lifetime. Whether it’s a season of intense stress or a severe illness, it affects nearly all of us.

Because our bodies and minds are intertwined, our physical health is impacted by our mental health (and vice versa!). To live our healthiest, happiest lives, it’s imperative that we check in with our brains and our emotional wellbeing. 

Signs That You Need to Prioritize Your Mental Health 

Your body has a way of giving you some “check engine lights,” so to speak — ways of letting you know that things aren’t operating as they normally should, and you need to pivot.

Clinical psychologist Forrest Talley, Ph.D., founder of Invictus Psychological Services explains that this is similar to how NASA operates. “Anyone who has ever listened to the NASA radio chatter that occurs when a spaceship is about to launch has heard the constant back and forth between the control tower and pilots,” says Dr. Talley. “They verify that various systems are online, or that they are operational” and good to go.”

“It would be foolish for them to assume that just because there have been numerous successful launches in the past that everything will be functioning as it should this time as well,” continues Dr. Talley. “By double-checking the state of essential systems, they not only help guarantee a successful mission but also reduce the risk of having a catastrophic failure.”

So what does this mean for mental health? “There is a lesson in this approach that should be adopted by each of us,” he says. “Namely, it is important to periodically ‘check in’ on how our ‘essential systems’ are functioning. One of these systems is your mental health.”

6 Ways to Check-in on Your Mental Health 

“Mental health is most impacted by your relationships, moods, thoughts, behaviors, physical health, and for many, faith-based practices,” explains Dr. Talley. Ahead, his top suggestions for your mental health checklist. The best part? The entire list can be completed in about 10 minutes (or less), and you only need to do it once every few weeks or once a month. 

“To make the most of this checklist, keep a journal of your findings, and then put plans in place,” he suggests. “If there are several areas you need to work on, prioritize them and work only on the top priority. Once you’ve made progress in one area, follow up on the others.”

#1 Check on Your Relationships

Dr. Talley’s questions for your friend, family, colleague, and romantic relationships: “Are my closest relationships moving forward the way I would like? Has friction risen up in one or more of them and if so do I need to put effort into resolving the source of that friction? Have I been paying enough attention to those with whom I am closest?” Make mental notes of these, and evaluate how these relationship metrics are impacting your current state. 

#2 Grade Your Mood

Ask yourself the following, Dr. Talley says: “How would I rate my average mood throughout the past week (or two weeks)? If it is better than usual what is the reason and can I capitalize on that in the future (keep the good times rolling)? If my mood has taken a dip, is there a reason I can pinpoint, and if so what can I do about it?” If you feel as though your mood hasn’t been good for a while, then stress, anxiety, or even depression could be a culprit. Take note!

#3 Visit Your Thoughts

What has your mental dialogue consisted of lately? “[Ask yourself,] ‘Are my thoughts primarily positive, moving me forward in life, focused on gratitude and opportunities, or are they negative, holding me back, and filled with regret, envy, and anger?’ If they are negative, then it’s time to put in a significant effort to refocus on the positive,” says Dr. Talley.

#4 Take Inventory of Your Habits and Behaviors

“Are your behaviors in line with your priorities, values, and future goals?” asks Dr. Talley. He gives one example you may relate to: you want to be lean and fit, perhaps compete in a triathlon, or maybe even reach a big weight loss goal. “But, you come home at night, crack open a beer, eat a pizza, and watch reruns of Friends [we’ve been there!].” In this instance, he says, your behaviors are not aligned with your goals — and this can be indicative of a mental health hiccup. “It’s time to change your goals, or change your behaviors,” he says. “No excuses, get crackalackin.” This is also true if you usually adhere to a routine, and recently you’ve been ‘off.’ Consider this a check engine light!

#5 Review Your Physical Health

“Is your health great? Not average, not passable, but terrific?” asks Dr. Talley. “Poor health diminishes mental acuity and can lead to depression,” he says. These things go hand in hand — poor physical health can lead to poor mental health, and poor mental health can lead to poor physical health (a real the-chicken-or-the-egg conundrum). “Have you been neglecting some nagging medical issues because ‘there just isn’t time’?” he asks. “Don’t procrastinate; consult with your doc, and get things sorted out.” Some metrics to check on: digestion, energy levels, skin, headaches, sleep, teeth grinding/jaw clenching, aches, and pains.

#6 Connect With Your Spiritual Side

Dr. Talley explains that faith and spirituality play major roles in mental and emotional wellbeing. What is your spiritual practice? “Do you have strong faith-based beliefs, but you’ve shoved to the side any attempts at putting them into action?” asks Dr. Talley. “This will eventually wear on your mental health. If it is church/temple attendance, get started. Do your faith beliefs involve helping the less fortunate? Make a plan and execute. Don’t put it off, just tackle one small step. That will lead to the momentum to do more.”

Be Proactive: Make Good Mental Health a Lifestyle

Like Dr. Talley said, take this one step at a time. And don’t wait until you feel terrible — the best way to take care of your mind is to be proactive with your mental health by shaping your lifestyle around your wellness goals. 

Prioritizing sleep, nutrition, exercise, therapy, your personal spiritual practice, time with loved ones, and regular physician checkups not only support your overall health but ensure that your mind has the best capability of managing life’s tougher seasons. If you follow this advice, Dr. Talley says, “Within a short period of time, your mental state will undergo a remarkable change.”

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Even if this is the hardest chapter of your life, please know you’re not alone. Truthfully, we’re all in this together, and our FitOn family is here to support you. How you ask? With the best new ways to boost your mental health! From wearable devices, apps, mindfulness products, and even natural supplementation, there’s something for everyone. 

With that said, these mental health hacks do not replace professional medical care or advice. In fact, having an open line of communication with your doctor or therapist (ideally, both!) is one of the best mental health hacks there is. But, these products can help bring some ease into your life and offer a means of support! So, let’s pull out all the stops and help you feel your very best 🙂

Wearable Technology for Mental Health 

Apollo Neuro

This stress-relieving touch therapy device is scientifically proven to improve resilience to stress and rebalance the nervous system. The chic band (that can be worn on either the wrist or ankle) works by sending a gentle wave of vibration that shifts the body from a sympathetic stress state to a state of rest and digest. And, it’s not just any vibration — it’s a scientifically formulated frequency designed to bring the body back to balance (in 3 minutes or less!) How you ask? By altering your heart rate variability (HRV) based on your needs. 

Best of all, the Apollo Neuro works for sleep and energy! Just download the app, choose one of seven modes (options like: energy and wake up, relax and unwind, or social and open), and prepare to boost your mental health.

Cove 

Sleep better, stress less, and boost your mental health, all thanks to a wearable headset made by neuroscientists. The Cove is a wearable device that delivers gentle vibrations behind the ears to promote a sense of calm, improve sleep and focus, and boost physical recovery. It works by activating the brain’s interoceptive pathway to promote feelings of calm and relaxation. Wear the headset twice a day for 20 minutes and experience benefits in sleep, stress, and mood in as little as two weeks! 

Oura Ring 

Imagine knowing how much sleep you need, whether or not you should take a recovery day, or if you’re putting your mental, emotional, or physical health at risk. Now imagine having access to all of this personalized health information around the clock! Meet the Oura Ring — the wearable ring that combines research-backed sensor technology with a personalized app, delivering daily insights to support your overall health. This health tracking device provides you with an inside look at what’s going on inside your body to better manage stressors and even prevent them from occurring. Less stress and more sleep mean reduced cortisol levels, improved boost, and you guessed it — a simple way to boost your mental health. 

Devices that Support Mental Health 

Calmi Go 

Ever feel like stress and anxiety take over to the point where you just can’t breathe? CalmiGo is here to help. This handheld device works almost instantaneously to regulate breathing and calm the nervous system. It helps to manage stressful situations and soothe everything from panic attacks to anxiety and depression. Science-backed to achieve calm in three minutes, this device works in a three-fold mechanism by regulating breath, eliciting calming scents, and grounding through multi-sensory stimulation to activate the parasympathetic nervous system. While it can’t erase life’s stressors, it can help you find a sense of calm wherever you go.

The Go 2.0 Red Light Therapy Device

The Go 2.0, Joovv’s new handheld Red Light Therapy Device, is a research-supported device that serves as a natural way to boost your mental health. It works by penetrating the skin on a cellular level, delivering red and NIR (near-infrared wavelengths) to support sleep, regulate the circadian rhythm, reduce inflammation, and improve blood flow. Studies suggest red light exposure can even combat seasonal stress and depression. This portable device allows you to soak up all of this healing light wherever you go.

Supplements 

Beam Organics Focus Powder 

Call on the brain-boosting support of Beam’s Focus Powder to boost your mental health in an all-natural way. When taken consistently, adaptogens like Lion’s Mane, Rhodiola, and Ashwagandha (powerful plant-based nutrients that help our body cope with stressors) reduce our sensitivity to stress and prevent feelings of burnout and overwhelm. 

And, if you notice stress wreaking havoc on your sleep, digestion, and mental clarity, Beam’s got you covered with the addition of Nano Hemp. This plant compound supports sleep and inflammation, paving the way for a clear, calm mind.

Bee Keeper’s Naturals B Smart Brain Fuel 

Harness the natural healing power of bees to boost your mental health and support overall wellness. While this therapeutic supplement acts as an all-natural energy booster (helping to fight brain fog, fatigue, and low energy), it’s also designed with overall health in mind. Why? Because stress affects all systems, not just the brain! By supporting brain health, gut health, and immune function, your mind and body will be well equipped to handle any stressors that come your way. Best of all, B Smart Brain Fuel is stimulant-free, meaning no caffeine-induced fight or flight response! 

Cymbiotika Golden Mind 

Think of this as liquid gold for your mental health. When our body is deficient in essential nutrients that support stress, energy, and mood, it’s like showing up to a new job unprepared! The same is true for our body and our ability to cope with situations that test our emotions. Luckily, Cymbiotika’s Golden Mind has been scientifically formulated to strengthen the gut-brain axis and support the central nervous system. Best of all, the powerful nutrients like Sea Buckthorn, L-Theanine, Ginseng, Lion’s Mane, and Rhodiola, are formulated with maximum absorption and guaranteed to make it past the blood-brain barrier and into the cell. 

Telehealth Mental Health Support

Cerebral Mental Health 

While mental health awareness is making waves in the mainstream media, 57% of Americans suffering from a mental health disorder have never received treatment. This is partly due to expensive consultations and treatment plans, month-long wait times, and lack of personalized care and follow-up support. So, Cerebral made it their mission to boost your mental health by developing a telehealth platform that provides comprehensive and judgment-free care for all. Start with a free emotional assessment, and try out your first month for as little as $7. Yes, mental health support can (and should) be that easy!

Yana Health 

Yana is an online platform that provides affordable and quality mental health care and treatment, all from the comfort of your own home. Gain immediate access to experts in the mental health field to cope with feelings of stress, anxiety, or depression — whatever you’re going through, you don’t have to suffer alone. Receive personalized treatment plans, FDA-approved medications, and 24/7 support all with a low-cost membership. In fact, treatment with Yana costs 75% less than the average health care visit or prescription. Everyone should be entitled to quality care <3

Vessel Health 

How to boost mental health is easy when you understand what your body truly needs. This new innovative wellness kit allows you to take health into your own hands by learning how you can improve your health and wellness based on real-time data. All you need is 5 minutes and a quick bathroom break! Vessel Health uses a comprehensive urine strip analysis to track wellness markers like vitamin deficiency, energy and stress (cortisol) levels, hydration, and more to optimize your overall health and with that, boost your mental health. The mind and body are directly connected, so when you’re more hydrated, rested, and energized, naturally, your mental health will reap all the benefits too!

5 Free Ways to Boost Mental Health in Under 5 Minutes

Meditation

Download the FitOn app to ground down with a calming 5-minute meditation. Try this Self-Kindness Meditation with Amanda Gilbert!

Breathwork

Try these 3 breathing exercises that can be done anytime, anywhere. 

Soak in the Sunshine

Spend 5-15 minutes in the natural sunshine a few times a week for a Vitamin D and mood booster! 

Journal

Carry a journal with you to “brain dump” your thoughts whenever you’re feeling anxious or overwhelmed. 

Practice Gratitude

Gratitude has been shown to boost your mental health by shifting your mindset to positive thinking. When you’re feeling down, turn to gratitude and repeat one thing you’re grateful for. 

Call On Support to Boost Your Mental Health During this Challenging Season of Life 

Remember: it’s ok to not be ok. Now more than ever, it’s important to support your mental and emotional well-being. Be proactive by developing a resource of coping mechanisms to support you during those tough times. In addition to speaking with your doctor, calling upon your community, and prioritizing self-care, add these new ways to boost mental health to your toolkit. The more tools you have, the better! We’re all in this together.

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Ahead, learn actionable tips for how to support your mental health and pull yourself out of a funk, no matter what you’re experiencing.

Fast-Acting Tips That Can Boost Mental Health, For Whatever You’re Feeling 

The truth is that stress is inevitable. We all have triggers, and we’ve all experienced overwhelming situations that leave us feeling anxious or stuck. While we can utilize preventative measures to manage our stress and protect our mental health (think: a nutrient-dense diet, starting a meditation practice, or getting enough sleep), we can’t prevent stressful situations from occurring. That’s why we’re giving you coping strategies and actionable tips to implement whenever you’re in need of support!

So the next time you’re feeling stuck, lonely, stressed, or anything less than your balanced self, give these fast-acting mental health tips a try. These tools can help regulate your nervous system right then and there to bring you a sense of calm.

What To Do When You Feel Anxious

Practice Deep Breathing

When you’re feeling anxious, come back to your breath. Close your eyes, come to a comfortable seat, and place one hand over your chest and one hand on your belly. Inhale through your nose for a count of 1-2-3-4, pause, then slowly exhale out your mouth on the same count. Repeat!

Struggling to get started? Try this guided Box Breathing with DeAndre Sinette.

Take a Deep Inhalation of Lavender Essential Oil

Keep a small bottle of organic lavender on hand. According to research, simply smelling this essential oil can elicit a feeling of calm and ease! When you’re feeling anxious or stressed, add a drop or two to your wrists and take a deep breath in to ground down and recenter your mind. You can also add it to a diffuser, warming Epsom salt bath, or even mix a few drops into your favorite lotion or body oil.

Some other stress and anxiety taming essential oils include:

• Lemon essential oil
• Rose essential oil
• Cinnamon essential oil 
• Sandalwood essential oil

Go For an Uninterrupted Walk

Leave your phone at home and go on a distraction-free walk. Simply moving your body can ease anxious thoughts by switching your mind from a state of fight-or-flight to rest and digest.

Can’t turn your mind off? Try listening to a meditation as you walk or press play on an inspiring audiobook or podcast.

Meditate

When you’re feeling overwhelmed and wondering how to reduce anxiety, calm your mind with a brief five-minute meditation. If you’re new to meditation, it can seem intimidating at first. But try committing to just five minutes without judging your thoughts or emotions. If you’re struggling to quiet your mind, that’s ok! Let your thoughts come up. 

Here are some five-minute meditations to help you reduce stress, quiet your mind, and get started with your meditation journey:

• Daily Breath with DeAndre Sinette
• Self-Kindness with Amanda Gilbert
• Morning Mindset with Amanda Gilbert

What To Do When You Feel Stuck

Make One Small Change

Wondering what to do when you’re overwhelmed and stuck in a negative thought pattern? Start with one small change. Maybe you change your mindset, eat healthier meals, or wake up just ten minutes earlier to fit in one mindful aspect to your morning routine. Small changes add up to big ones with time!

Ditch The Negative Mindset For a Positive Way of Thinking

Changing your perspective can have an immediate benefit on your mental health. When your negative thoughts take over, think of one thing you’re grateful for and watch your mindset shift. 

RELATED: 3 Expert Hacks to Break the Cycle of Negative Thinking 

Stop Overthinking and Doubting Yourself

It’s easy to replay every “what-if” scenario in your head and imagine the worst. But, if you’re wondering how to reduce anxiety, it’s time to master your emotions! Instead of imagining the worst outcome, consider the best. What do you want to happen? Then, imagine that positive scenario coming true. You’re simply rewiring your mind! Over time, you will learn to “snap out” of those negative thought patterns.  

Make a List of Goals

Think both short-term and long-term. What do you want to accomplish today? This week? This month? This year? Making a plan can help cultivate motivation and encourage you to take action.

RELATED: How to Set Fitness Goals That Stick

Try a New Hobby

When you’re in a rut, find a new hobby to spark your interest. Think: a yoga training, cooking class, or an interesting academic course!

What To Do When You Feel Tired 

Drink a Large Glass of Water

Oftentimes dehydration (even in the slightest) can lead to feelings of fatigue and lethargy. Beyond your energy, this can affect your mood, stress, and even sleep. Drink a large glass of water first thing in the morning, and carry a bottle with you throughout the day. When you feel tired, get sipping!

Eat an Energy-rich Snack

An energizing snack full of stress-relieving nutrients can help combat fatigue and boost energy. Try to eat snacks rich in energy-boosting nutrients like zinc, omega 3’s, B vitamins, and vitamin C. 

Try meal prepping a few healthy snacks at the beginning of the week so that you have quick and easy options when you need a pick-me-up! Think: chia seed pudding, egg muffins, or energy balls. 

Try these Peanut Butter Bliss Balls — they’re made with energy-boosting ingredients like peanut butter, almonds, and protein powder. And it doesn’t hurt that they taste like dessert! 

Ingredients:

• 1 cup almond flour
• 2 tbsp peanut butter
• 1 scoop protein powder
• ½ cup shredded coconut
• 2 tbsp honey
• 1 tsp vanilla extract
• 1 pinch sea salt

Directions:

Step #1: Add all ingredients to a food processor and pulse until the mixture comes together.

Step #2: Chill in the fridge for 10 minutes and then roll into bite-sized rounds. Set in the freezer for 20 minutes before enjoying.

Step #3: Store leftovers in an airtight container in the fridge.

Take a Cold Shower

In addition to soothing sore muscles and boosting recovery, research suggests a cold shower could boost mood and reduce fatigue. While standing in the frigid cold isn’t always the most enjoyable, we can’t deny how refreshed we feel after!

Go For a Walk Outdoors

Whether you take a walk or fit in a light workout, getting in some low-intensity exercise can boost your energy, alleviate stress, and even make you more productive.

RELATED: 10 Things To Do If You’re Tired All the Time

What To Do When You Feel Sad 

Journal Your Emotions

Instead of internalizing your feelings, let them out on paper. We like to call this a “brain dump” — simply write whatever’s on your mind, and get those emotions out! 

Cry it Out

Sometimes a good cathartic cry is exactly what to do when you’re feeling overwhelmed or sad. In fact, a Harvard study found crying releases the feel-good chemicals oxytocin and endogenous opioids, more commonly known as endorphins. This can soothe pain, both physically and mentally!  

Clean a Room or Area

Did you know cleanliness and mental health are related? A clean space can help alleviate feelings of anxiety and sadness while acting as a productive way to clear your head.

Start a Gratitude Journal

Even on the worst of days, there’s always something to be grateful for. Start a gratitude list and continually add to it. When you’re feeling low, lost, or sad, re-read your journal and remind yourself of all the positive things in your life!

What To Do When You Feel Frustrated or Angry 

Breathe and Count to 10

Those slow, deep breaths we mentioned earlier? Come back to those here. When you’re feeling frustrated or angry, take a deep breath and count to ten. Still feeling unsettled? Keep breathing until the tension starts to dissipate. You’ll come back to the situation with a more clear and calm mind.

Do a HIIT Workout

Channel all of that fiery energy into a heart-pounding HIIT workout! You’ll swap negative emotions for those feel-good hormones that flood your system after a sweaty workout. 

Practice Your Favorite Mindful Activity or Stress-Relieving Technique

Maybe it’s deep breathing, a yoga flow, a (tech-free) walk in nature, or a soothing Epsom salt bath. Find something that makes you feel cool, calm, and collected.

Check-in With Your Emotions

Without judgment! It’s ok to experience emotions like anger or frustration. But check in with why you’re feeling this way — it can help you identify the root cause and take steps toward managing it. Maybe you’re overcommitting, and you need to scale back. Maybe you’re overtired, and you need to get your sleep routine in check. Or, maybe you’re dehydrated or lacking proper nutrients — hanger is a real thing!

What To Do When You Feel Lonely 

Find a Support Network

This could be family, friends, local organizations, and of course, your doctor or therapist. The bottom line: when you’re feeling lonely, ask for support! There are so many people ready and willing to offer a helping hand. 

Random Acts of Kindness

Making someone else happy makes YOU feel happy (and less alone) too. Seriously, it’s a win-win for all involved! Science shows giving back comes with major benefits, such as reducing stress, boosting mood, and benefiting your overall health. Plus, it’s free, simple, and good for the soul.

Sign off Social Media

Sometimes social media isn’t so social. In fact, if you’re feeling lonely, sometimes it can make you feel more isolated. You’re not alone in feeling this way, either. It’s easy to get caught up in the comparison trap. Unfortunately, more than 60% of Americans report feeling negatively impacted by social media. So, take a social media detox and live in the present moment! Call a friend, smile at a stranger, or sit at a cafe and prioritize real-life connections.

Embrace Furry Friends

Maybe you adopt a dog, volunteer at a local animal shelter, or spend time with a friend’s furry animal! In addition to showering us with unconditional love, pets have been shown to boost mood, reduce stress, and make us feel less alone. 

Join Our FitOn Community

Sign up for FitOn for free and join our online community. With expert tips and advice, workouts from top trainers, health and fitness courses, and more, you’ll feel a part of something bigger than yourself. Sign up for FitOn PRO and get access to delicious recipes, and follow our Instagram and Facebook page and introduce yourself to other FitOn members. 

Tips To Boost Your Mental Health In The Moment

Don’t let your emotions take over your life! Keep this list on hand and refer to our actionable tips the next time you’re in need of a little support. But remember, these coping strategies don’t replace the need for medical attention or advice. If you find these feelings are disrupting your day-to-day life, speak with a medical professional like your doctor or therapist. While these tips serve as effective coping mechanisms, everybody is different. Ultimately, your health and happiness are our number one goal!

For more wellness tips, workouts for every fitness level, grounding meditations, and more, download the FitOn app!

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The truth is that psychological stress can affect our physical bodies in many different ways. In fact, stress is a biological reaction that affects almost every system in our body. As humans, we have adapted to experience stress, as small doses of stress can help us build resilience and adapt to changes. It’s a different story when stress becomes frequent and chronic.

Stress may be psychological, chemical, and physiological, and it is always biological. Whatever the source of stress, it creates specific changes that occur in the body. Being familiar with some of the physical presentations of stress that occur for you will allow you to understand how you personally experience stress, giving you the opportunity then to address it by practicing stress management. 

Here are some ways in which stress can cause physical aches and pains in the body as well as what you can do to help it.

How Stress Causes Aches & Pains

Stress can cause pain and tightness in your muscles, as well as muscle spasms. When you experience feelings of stress, your muscles tend to tighten. Holding this tension in our bodies without realizing it can later cause muscle pain and soreness, almost as if you just worked out. This can be unconscious as well since you may be exclusively focusing on the thing that is causing you stress without realizing what is happening in your body as a result. Stress can also trigger tension headaches, as well as tightness in the neck and jaw areas. 

5 Ways to Combat Stress-Related Aches & Pains 

Deep Breathing 

While it may sound simple, deep breathing is often an underutilized and free stress-busting technique! It’s also something that’s available to us at any time during the day, and it can be a valuable tool when you start to feel tense. 

Practicing deep breathing throughout the day can help your overall body relax as well as help to decrease the feeling of stress. 

How to Practice Deep Breathing

To ensure you are doing it correctly, place one hand over your belly and one hand over your chest. Breathe in and expand your stomach, feeling your hand rise as you inhale. As you exhale, you will feel your hand move down with your stomach. The hand on your chest should remain still throughout. Deep breathing is about expanding through your abdomen. You can find much relief simply by practicing 30-60 seconds of deep breathing throughout the day.

Need a guided deep breathing practice to get started? Try this FitOn Anytime Breath practice with DeAndre. 

Take Inventory of Your Body

Do a quick scan of your body to assess if you are indeed holding physical tension without consciously realizing it. Start with the top of your head and focus on the muscles in your face, your brows, your jaw, then gradually move down to your shoulders, arms, chest, and abdomen, so on and so forth until you get to your feet. Focus on the feeling of your muscles when you are putting your attention to these muscle groups and consciously relax them if you feel they are tensed. 

This exercise helps you to become more mindful about how your body feels and helps you to eventually learn how to use the cue of physical tension in your muscles to then relax them. 

For a guided practice, try this FitOn Body Scan meditation with Vytas. 

Exercise & Stretching

If you are in pain, you would think that what you need most is rest and relaxation. However, research shows us something very different. Exercise and stretching actually help to relieve pain, including many different forms like aerobic, strength training and stretching. In fact, a sedentary lifestyle actually increases your risk of developing chronic pain. It’s wise to be careful since too little exercise is not beneficial, while too much can aggravate symptoms. 

Consider pressing play on one of these quick FitOn stretches to get started. 

RELATED: 5 Simple Stretches if WFH Has Your Muscles in Knots

Tension Release 

The way we carry stress in our bodies can lead to discomfort and injury. This tension release practice will leave you feeling lighter and at ease.

Stretch & Feel Good 

Open up your joints and lengthen your muscles with this feel good stretch which will help you take away tension in your body and feel your best. You deserve it.

Stretch to Restore 

Mobility, flexibility, injury management and relaxation all-in-one. This is the perfect complement to your cardio and strength training routine designed to keep you moving smoothly and pain free.

Epsom Baths

Baths can be inherently relaxing for many reasons, but Epsom salt provides magnesium, a powerful muscle relaxant that can help you feel relief from any physical aches and pains. 

You can also consume more foods that contain magnesium like kiwis and leafy greens, but Epsom baths are a more direct and powerful way to get the more immediate benefits because of how absorbable it is when we experience it in this form. 

Consume Anti-Inflammatory Foods

Consuming spices like turmeric and ginger help to provide physical relief because they act as anti-inflammatory agents in the body. You can add these spices to your food or have them in tea form, an excellent way to ensure you are consuming these powerful compounds to find physical relief. 

Here are some other delicious ways to add ginger and turmeric to your diet. 

• Add ground or grated ginger to stir fry’s 
• Mix ground turmeric into soups 
• Blend turmeric into a smoothie 
• Sip on a mug of turmeric milk 

Fitting Stress Management Into Your Day 

Managing stress as well as aches and pains that result from stress are about practicing regular stress management techniques. That way, you are acting preventatively, not just reacting when you finally realize you are experiencing stress and associated aches and pains. 

Haven’t joined our community yet? Sign up for free and get access to unlimited free workouts, stretches, and meditations to fit into your stress management routine. 

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What is Anxiety & What Causes it? 

Anxiety is your body’s response to stress, which can be physiological, psychological, emotional, and biological.  Anxiety and stress are not inherently bad or dangerous — in fact, many times, we experience anxiety because something is important or meaningful to us. What makes anxiety a disorder is the level of impairment it exerts on a person’s life.

Anxiety can have many different root causes and can be triggered by a number of different things. For some, it can be triggered by being dehydrated or having specific nutritional deficiencies, while for others, it can be because of an ongoing stressor such as loss of a job or lack of social support. Here are some of my go-to hacks to help manage and decrease feelings of anxiety.

3 Self-Care Hacks For Anxiety

#1 Use Your Breath

Taking slow, conscious, deep diaphragmatic breaths can help activate your parasympathetic nervous system responsible for helping us feel calm and relaxed. Diaphragmatic breathing refers to belly or abdominal breathing and is characterized by the expansion of the abdomen instead of the chest. 

Deep belly breathing is one of the most effective and immediate ways to help activate this system and manage the feeling of being anxious. Helping calm our body also helps to calm our mind. When we slow down our physical body, it helps to slow down racing thoughts, a common consequence of experiencing anxiety. 

To practice, place one hand on the middle of your chest and your other hand on your stomach. Then, slowly breathe in through your nose and focus on having your breath expand your stomach. You should feel and see your hand on your stomach rising along with your inhale. Then, slowly exhale through pursed lips or through your nose. You should feel and see your hand falling as your stomach draws into your body. Your hand on your chest should remain still throughout your breathing. You can try this for 2-3 minutes at a time and notice how you feel before and after the exercise. 

Physiological evidence has indicated that even a single breathing practice significantly reduces blood pressure, improves cardiorespiratory fitness, helps reduce feelings of anxiety and depression, and levels of the stress hormone cortisol.  

Having a regular practice of diaphragmatic breathing 2-3 times a day can help lower your overall feelings of stress and anxiety. Deep breathing is also a self-care for anxiety hack that’s completely free and can be utilized any time of the day. 

#2 Write Down Your Worries

If you find that your mind is constantly worrying and it’s taking away from your ability to focus on other tasks, schedule a “worry time.” Worry time is a discrete period of time (I recommend no more than 10 minutes) where you write down and express all of your worried and anxious thoughts in an unfiltered way. Whether this is your to-do list for tomorrow or something more pressing, writing down your worries allows you to clear out the mental space for other kinds of thoughts. It also allows you to clarify your thoughts and helps create space to think them through more rationally. 

If you are going to engage in a worry time, make sure that you do this at least 2 hours before going to bed. The last thing you want to do is think about everything you are worried and anxious about before you try to go to sleep.

#3 Nutrition and Exercise

I’m combining these two because I can’t say one without the other. Eating nutrient-dense meals helps ensure that you are getting the proper nutrients that will help support your mental health and brain function.  For some, sugar can exacerbate and worsen feelings of anxiety. Limiting your intake of added sugars and replacing those calories with whole fruits, veggies, healthy fats, and good sources of protein will give your brain the nutrients it needs to thrive and help to stabilize your blood sugar, minimizing dips and spikes that can also influence your mood and overall feelings of anxiety. 

Exercise is also an incredible tool that helps to improve our mental health. Research supports the use of exercise as a therapeutic tool to help decrease and manage feelings of anxiety with some studies finding that high intensity exercise being more effective than low-intensity exercise. 

Overall, exercise and nutrient-dense food is medicine for your brain. It keeps your brain youthful helping to stave off neurodegenerative disease, decrease symptoms of depression, and helps to manage anxiety.

RELATED: The 7 Best Foods For a Better Mood + 3 Recipes

Find What Works For You 

It’s normal and common to experience anxiety. Managing these thoughts and feelings is crucial for your mental and physical health. Having some go-to practices such as the ones above can ensure that you have tools to use during moments that can feel overwhelming.

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When we’re feeling drained, our initial instinct is to press the snooze button and opt for more sleep — but it may not be that simple! While there’s no denying we could all use some extra shut-eye, rest and sleep are not synonymous. 

That’s right — there are 7 kinds of rest, and your body may need a recharge in multiple areas! Find out which type of rest you need more of and learn expert tips that will help you press the reset button.

RELATED: Burnt Out? Recharge With This Staycation That Feels Like a Legit Getaway 

The 7 Kinds of Rest 

#1 Emotional Rest 

While more people are becoming comfortable wearing their heart on their sleeve, many are still afraid of sharing their feelings for fear of being judged. “We all experience periods of emotional stress — the loss of a loved one, a relationship, a job, a home. Having compassion and empathy puts us at an even greater risk of experiencing mental and emotional distress. And wow, does it have a significant impact on all the systems of the body,” says Dr. Megen McBride, a Doctor of Naturopathic Medicine who practices out of Four Moons Spa, a modern beauty, healing, and wholeness space in Encinitas, CA.

When we internalize emotions, our body finds alternate ways to release these feelings “and not in ways that we can necessarily predict or completely understand,” says McBride. Pain, fatigue, sleep, chronic illness, and even disease are all affected by emotional unease, which is why emotional rest, one of the 7 kinds of rest, is crucial. 

The takeaway? It’s okay not to be okay. Try these (N.D. recommended) tips to recharge.

Turn Into The Discomfort

“I have a mantra that I say to myself,” says McBride. “Turn into the discomfort, and find peace.” While it may be uncomfortable, “this will often reduce the length of the most intense sense of loss and discomfort. We learn that life continues to have a purpose, and we even rediscover joy and beauty,” she says.

Have a Team of Support

Have a group of family, friends, therapists, and resources you can call on during times of distress. 

Practice Mindfulness and Self-compassion

Practice living mindfully (when you eat or exercise, for example). Quality is more important than quantity, says McBride.

Enlist a Professional

Acknowledge that you’re important enough to be taken care of. McBride suggests having your hormones and inflammatory markers tested by a doctor or seeking out a therapist.

#2 Physical Rest 

We couldn’t discuss the 7 kinds of rest without mentioning sleep! To ensure you’re maximizing your time on the pillow, here are some tips to help you wake up feeling fresh. 

Use Blue-blocking Glasses After Sunset

Blue light disrupts melatonin release in the pineal gland, which disrupts healing and repair at night, says McBride. Try blue-blocking apps, or dim the lights and use natural lighting!

Don’t Eat Within 3 Hours of Sleep

Your digestive system should be relaxed and ready to repair at night, says McBride. However, if you find yourself hungry, you may want to eat a small amount of fat and protein to maintain blood sugar and prevent hypoglycemia. Try these registered-dietician-approved late-night eating tips! 

A Nightly Dose of Magnesium

Magnesium calms the nervous system and relaxes the muscles, helping the body to repair more efficiently during sleep. It also helps the immune system and digestive system function properly, says McBride. Most people are deficient in magnesium — so, you may benefit from a dose! Studies suggest magnesium supplementation improves feelings of restfulness and significantly increases sleep time!

#3 Mental Rest 

Do you feel like your brain is a computer with a million open tabs, half of which are frozen? If you said yes, this is a telling sign, it’s time to shut down and reboot! Research suggests that we have over 6,000 thoughts per day — it’s no wonder mental rest is one of the 7 kinds of rest! Here are some expert tips to help you calm your mind. 

Breathing Exercises & Meditation 

The power of your breath can calm the mind, reduce anxiety, and reset the parasympathetic nervous system, says McBride. Try this Anytime Breath Meditation with DeAndre or Unclutter The Mind Meditation with Vytas to help quiet your mind. 

EFT Tapping

McBride recommends EFT (Emotional Freedom Technique) to calm the mind and help the body relax and reduce stress. 

Vibrational Healing

Pick music with either 432Hz or 528Hz for better relaxation and healing. 440Hz (the standard frequency used right now) can be disruptive and stressful to our neural pathways, says McBride.

RELATED: The 5 Stress-Busting Hacks You Didn’t Know You Needed Until Now 

#4 Spiritual Rest 

Spiritual rest, one of the 7 kinds of rest, helps us reconnect with our higher-self. Finding something bigger than oneself is a practice of enlightenment and a true rest of the soul, says McBride. When we re-engage with our body, we can re-approach the world with greater self-compassion, self-awareness, and acceptance that radiates outward. So, when you’re feeling tired or stressed, this may be a sign you need to look inward. 

Consider meditation if you don’t know where to start. Another alternative? McBride suggests periodically fasting from social media. 

#5 Creative Rest 

Have you lost your spark of creativity and feel like you’re running on auto-pilot? Here are some expert ideas to get your creative juices flowing.

Get Outdoors

Stop looking at the world through a screen and join the adventure of going off-grid.

Coloring Mandalas! 

Adult coloring books are not only socially acceptable, but they can be meditative and help calm the mind.

Gentle Movement 

Try stretching, meditation, and yoga. 

Napping! 

Taking a 20-minute power nap can reset and recharge the mind, says McBride.

#6 Social Rest 

Social rest may seem irrelevant when we’re all longing for connection amid a global pandemic — but this is one of the 7 types of rest that may be necessary now more than ever. While it’s important to stay connected during times of social distancing, emotions are running high, and our energy levels can be easily depleted, regardless if we are in person or not. 

“Similar to cleaning out our closets, we all should take a relationship assessment from time to time,” says McBride. Consider whether your relationships are supporting or draining you. We all need a break from that best friend… even extroverts need a break from social stimulation once in a while! But if we have healthy practices of rest, we can still re-engage with draining friends to be supportive and empathetic for those struggling through hard times, says McBride.

Try A Digital Detox

Sign out from social media and take a digital detox (you’ll survive, we promise!)

Relationships 

If you find yourself in a destructive relationship, it may be time to part ways. Also, consider relationships you have with others you don’t actually know, says McBride – (think: Politicians, actors, royalty, famous people whose lives you dig into instead of living your own). Taking a social rest in this area is not only healthy but extremely necessary to stay engaged in reality.

RELATED: 4 Daily Habits That May Be Secretly Draining Your Energy Levels

#7 Sensory Rest 

We live in a world of constant stimulation with societal pressure to be “turned on” or “tuned in” 24/7. Between the many realms of social media, around-the-clock access to electronics, and the new world of telecommunication — sometimes our body is screaming for the off button! Whether we know it or not, many of us are in a state of sensory overload at this very moment — which brings us to the last of the 7 types of rest — sensory rest. 

Unplug

Walk away from the screens and step into nature. 

Be Mindful of Sneaky Exposures

McBride recommends protecting yourself from prolonged sensory exposures such as EMF exposure, molds and toxins in water, food, and air, harmful bacteria, and even fragrances.

Make the Nontoxic Switch

“This goes a long way in protecting your senses and nervous system so that you can keep enjoying those senses long into your later years,” says McBride. Use EWG to find safe products for makeup, laundry detergents, and cleaning supplies to protect your skin and the environment!

Sensory Deprivation Tank

Shut out the world and float your worries away. Studies suggest the use of float tanks not only increase sleep, optimism, and mindfulness but also decrease stress, depression, anxiety, and pain. See if a local near you offers float therapy! 

How To Hit The Recharge Button With The 7 Types Of Rest 

The next time you’re feeling tired, consider what type of rest you need and where you may feel depleted. Now that you know the 7 types of rest, you have all the tools to recharge areas that require some extra nourishment!  

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