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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This technique, often recommended by therapists and mental health professionals, is designed to anchor your attention to the present moment through your senses. By intentionally engaging sight, touch, hearing, smell, and taste, you can break free from anxious thought patterns and bring a sense of calm to your body and mind.

RELATED: Try this 20-minute Self Grounding Yoga flow to strengthen your body, anchor your mind, and complement your 5-4-3-2-1 grounding routine.

How the 5-4-3-2-1 Technique Works

The method works because it interrupts the brain’s natural tendency to dwell on past worries or future uncertainties. When anxiety strikes, your body often reacts with tension, shallow breathing, and racing thoughts. Engaging your senses shifts attention away from the mental chatter and toward something tangible — something immediate and grounding.

By noticing what is around you and how you physically experience it, your brain receives signals that the present moment is safe. This activates the parasympathetic nervous system — the part of your nervous system responsible for rest, relaxation, and recovery. Over time, practicing this technique can not only reduce stress in the moment but also help you develop greater resilience to anxiety over the long term.

RELATED: 15 Powerful Self-Care Habits to Protect Your Mental Health

Step-by-Step Guide to Using the 5-4-3-2-1 Grounding Method

The 5-4-3-2-1 grounding technique is a simple, effective way to bring yourself back to the present moment by using your senses. By intentionally noticing what you see, feel, hear, smell, and taste, you can calm racing thoughts, reduce tension, and reconnect with your body and surroundings.

Here’s how to practice the 5-4-3-2-1 grounding technique:

#1 Notice 5 Things You Can See

Take a moment to look around and intentionally identify five objects in your environment. It could be anything — the curve of a coffee mug, the pattern on your rug, a tree outside the window. The key is to name them slowly and mindfully. This primes your visual sense and pulls your mind away from racing thoughts.

#2 Notice 4 Things You Can Feel

Now bring your attention to physical sensations. You might notice the warmth of sunlight on your skin, the firmness of your chair beneath you, the sensation of your hair brushing your shoulders, or the pressure of your bag against your back. Tuning into these tactile sensations helps anchor you in your body and strengthens your connection to the present moment.

#3 Notice 3 Things You Can Hear

Shift your focus to the sounds in your environment. Listen for three distinct noises — perhaps the gentle ticking of a clock, the rustle of leaves outside, or the distant murmur of conversation. Paying attention to these sounds engages your auditory sense and helps break the cycle of anxious or racing thoughts.

#4 Notice 2 Things You Can Smell

Smell is closely tied to memory and emotion, so tuning into scents around you can have a calming effect. Identify two distinct smells in your environment. If you’re struggling to find scents, grab something nearby like coffee, a scented candle, or even the crisp scent of fresh air.

#5 Notice 1 Thing You Can Taste

Finally, turn your attention to taste. You might savor the flavor of a piece of fruit, a bite of chocolate, a sip of herbal tea, or even the minty freshness of gum. This step completes the sensory cycle, fully bringing you back to the present moment.

Why This Grounding Technique Is So Effective

The 5-4-3-2-1 method is effective because it is simple, quick, and accessible to anyone, anywhere. This technique can be done in under five minutes — even at your desk or during a stressful commute.

Research in cognitive behavioral therapy (CBT) and mindfulness supports sensory grounding as a powerful tool for managing anxiety. By systematically directing attention to your senses, you are literally rewiring your focus and telling your nervous system that it’s safe to calm down. Over repeated use, this practice can reduce the intensity of stress reactions and improve overall mental resilience.

RELATED: 16 Healthy Habits to Follow For Life

5 Tips for Making It Part of Your Daily Routine

• Start Small: You don’t need to do all five steps perfectly at first. Even naming a few things in each category can provide relief.
• Pair With Breath: Add slow, deep breathing during the exercise to amplify relaxation. Inhale for four counts, exhale for six.
• Use Reminders: Keep a note on your desk or phone that reminds you to use the technique when stress arises.
• Combine With Other Self-Care Habits: Pair this grounding practice with other small rituals like stretching, movement, or mindful walking to create a mental reset routine.
• Practice Proactively: Don’t wait until anxiety peaks. Using it during mildly stressful moments builds the habit and strengthens your nervous system over time.

RELATED: Try This 20-Minute Gentle Stretching Routine to Reconnect and Recharge

Ground Yourself Anytime, Anywhere

Stress and anxiety don’t have to control your day. By taking just a few minutes to intentionally engage your senses, you can interrupt anxious thought patterns and bring yourself back to a state of calm and focus. The 5-4-3-2-1 grounding technique is simple, portable, and backed by science — a tool you can rely on anytime, anywhere.

Next time you feel your thoughts spiraling or your body tensing, remember: grounding yourself in the moment with your five senses is a small act with big impact. Calm your mind, reconnect with the present, and take the day back, one step at a time.

Ready to build calm and focus into your day? Try guided mindfulness, grounding exercises, and energizing workouts on FitOn — your personal toolkit for stress relief and mental clarity.

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Ahead, we’re sharing the healthiest habits to incorporate into your daily routine.

How Healthy Habits Can Transform Your Life

First and foremost — what are healthy habits, and why are they important? 

Think of healthy habits as the secret to success. While motivation gets you started, healthy habits keep you going. Motivation dwindles, and that’s totally normal. You’re not always going to jump out of bed every morning motivated to press play on a workout, meal prep after a long day at the office, or meditate when your mind feels like it can’t slow down. 

When motivation is fleeting, life is stressful, and schedules are busy, healthy habits help us stay on track. 

Our healthy daily habits even support specific health and wellness goals, too. Think about weight loss, for example. Rather than obsessing over calories or a specific workout plan, developing small daily habits (such as walking a mile per day or drinking a morning glass of water) can help you chip away at your goals without even realizing it. It’s all about finding sustainable lifestyle habits that work for you and staying consistent. 

How Long Does it Take To Form a Healthy Habit?

While most believe 21 days to be the gold standard for developing healthy habits, in actuality, there is no one-size-fits-all period of time! Research shows it can take anywhere from 18 to 254 days to form a habit — it all depends on the person, situation, and goal! 

Our advice? Try not to spend too much time focusing on a number or period of time. Instead, define your goals, find sustainable habits that will help you achieve them, and stay consistent! The results will happen over time. Before you know it, you’ll have developed a range of healthy habits to follow for life. 

RELATED: Trying to Lose Weight? Here’s Why Defining Your “Why” is Key

16 Healthy Habits For a Healthy Life 

#1 Fuel Your Day With a Protein-Rich Breakfast

We get it — mornings are busy. It can be easy to fly out the door with a piece of fruit or cup of coffee and consider it breakfast. Or, maybe you skip your morning meal altogether. But, starting your morning with a protein-rich breakfast is a healthy habit you’ll want to get behind! A breakfast rich in protein supports satiety, decreasing the urge to snack. 

To avoid missing your morning meal, a little prep work goes a long way. Here are some meal prep ideas to make mornings that much easier:

• Make a chia seed pudding
• Pre-prep a protein smoothie by portioning out your ingredients in a freezer-safe bag
• Prep a batch of overnight oats

#2 Drink a Glass of Water Immediately Upon Waking

Did you know your body wakes up in a mild state of dehydration after a long night of sleep? Starting your morning with a hydrating glass of water not only replenishes your fluid stores but it also helps to flush out toxins, promote healthy lymphatic flow, kickstart your metabolism, boost your energy, and even support a glowing complexion. 

With benefits like these, be sure to mix up your daily routine with a tall glass of water and soak up this healthy habit! 

RELATED: Drinking More Water Supports Weight Loss: 5 Tips to Hydrate More

#3 Eat For Nourishment Not Restriction 

Did you know severe dieting and restriction is a predictor of weight gain? Even if dieting is initially effective, studies show dieters are likely to gain back more weight than they started with. The fact of the matter is, yo-yo dieting doesn’t work. So, why punish yourself when you could nourish yourself? 

Instead of focusing on what you can’t eat, focus on filling your plate with a variety of colors, wholesome ingredients, and balanced proportions. Goodbye restriction — we’re welcoming the healthy habit of nourishment! 

#4 Double or Triple Your Meal Prep Recipes

Making a yummy dinner or trying a new recipe? Plan ahead for busy days by making extra servings of whatever dish you’re preparing! Even if you have a lunch option prepped and ready to go, making extra portions of any meal is a good healthy habit to start adopting. 

Portion out any leftovers and store them in the freezer for those busy days. Without worrying about cooking or cleaning, you’ll be more efficient with your time and less likely to snack or make unhealthy food choices. 

Here are some great options that are great to prepare in bulk:

• Lean proteins like chicken breast or turkey
• Spaghetti squash or zucchini noodles
• Overnight oats 
• Chia pudding 
• Chili or soup 
• Starchy carbs or grains like rice, quinoa, or sweet potatoes

#5 Meal Prep Your Snacks 

Speaking of meal prep, having healthy snacks on hand is a healthy habit that is equally as important. When hanger strikes, patience, and willpower seem to disappear. So, instead of fighting not-so-healthy food cravings, be prepared with nutrient-dense meal prepped snacks! Plus, having healthy snacks to munch on can help increase satiety and prevent splurging on excess calories. 

Here are some ideas:

• DIY trail mix made with a mix of nuts, seeds, and freeze-dried fruit 
• Chopped veggie sticks with a side of hummus or avocado 
• Snack-sized yogurts (we love unsweetened greek, coconut, or almond yogurt) with a side of pre-portioned granola
• Portable fruits like bananas, oranges, and apples

#6 Avoid Sneaky Sugars & Make Healthier Swaps

One of the best healthy habits to follow? Read ingredient labels! Sneaky sugars come in many forms and can easily make their way onto your plate. Linked to weight gain, blood sugar spikes, and inflammation, be mindful of what foods you’re consuming and the amount of sugar they contain. Avoiding processed ingredients and artificial sugars is one of the best ways to stay on track with your goals, but that doesn’t mean you can’t enjoy your favorite foods. 

When cravings strike, swap unhealthy options for healthier alternatives. Satisfy all your needs with these simple swaps!

RELATED: The 9 Healthiest Sweeteners That Are Better Than Refined Sugar

#7 Prioritize Daily Movement

You don’t have to do a heart-pumping HIIT workout or even break a sweat. Prioritizing daily movement is as simple as it sounds — moving your body daily! If you’re stuck at the office all day with no time to work out, there are still ways to move your body. Prioritize movement by taking 10-minute walk breaks, or scheduling your meeting while you’re on the go.

Daily movement could include your workout, but it could also mean getting out for a long walk with your dog, taking the stairs over the elevator, or even parking further away from your final destination to get in more steps. 

#8 Establish an Evening Routine to Support Better Sleep 

Whether you’re looking to lose weight, optimize your performance and recovery, or boost your mood and cognitive function, the answer is simple — sleep! For a deeper beauty rest, get in the healthy habit of adopting an evening routine to support your sleep cycle and wake up feeling more rested. 

Some of our favorites:

• A FitOn sleep meditation to help calm the mind and body
• Soaking in a soothing Epsom salt bath 
• Sipping on an herbal cup of tea and cozying up with a book
• Unwinding with a calming yoga flow

#9 Find Time to Destress Daily 

When it comes to your health, being busy is no excuse! Set aside daily time to destress — this can be as little as five minutes per day. Research shows even five minutes of meditation can reduce cortisol levels and regulate stress. The most important thing is consistency, not duration. 

Need some stress-relieving ideas? Meditate with a calming FitOn meditation, roll out your mat, or go for an (uninterrupted) walk. 

RELATED: 14 Life-Changing Tips to Practice Daily Stress Management

#10 Do More of What You Love 

This could be making more time for hobbies, spending more time with your kids (or fur babies), or even changing your career. Doing more of what you love increases gratitude, lowers stress, and simply makes you happier. 

#11 Find Time for Connection 

Connection is important, now more than ever. Not only is it the key to health, longevity, and happiness, but connection is imperative for our mental health, too. In addition to strengthening our relationships, connections with friends, family, or community can provide support during times of stress and simply make us feel like we’re not alone. 

Craving more connection? Join our FitOn community, volunteer, join a club, or reach out to family or friends. We’re all in this together — it’s more than ok to ask for support! And if you’re just not feeling like yourself, speak with a therapist or doctor.  

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

#12 Set Healthy Boundaries

Before you can fill anyone else’s cup, you have to fill your own. And, sometimes investing in yourself and your wellbeing means learning how to say no. So, before you take on another job commitment, accept an invitation to a night out, or agree to lend a helping hand, check-in with yourself. Do you have the time and the energy? Or, more importantly, do you want to say yes? 

Adopting healthy habits can be as simple as adopting healthy boundaries. Sometimes saying no to others is saying yes to yourself.

#13 Practice Gratitude

Gratitude is a simple yet powerful habit that can transform your mindset and improve your overall well-being. Research shows that practicing gratitude daily can boost your mood, enhance resilience, and even improve physical health. Start or end your day by writing down three things you’re grateful for — big or small. Over time, this practice can help you cultivate a more positive outlook on life.

RELATED: The Life-Changing Power of Gratitude

#14 Limit Screen Time Before Bed

Excessive screen time, especially in the evening, can disrupt your circadian rhythm, impacting both sleep quality and quantity. This is because the blue light emitted from screens can suppress melatonin production, increasing feelings of alertness and making it harder to fall asleep. Make it a habit to unplug at least an hour (or more) before bed. Instead, swap screen time for calming evening activities like reading a book, meditating, or journaling.

RELATED: Surprising Ways Our Circadian Rhythm Affects Health + 8 Ways to Support It

#15 Spend Time Outdoors Daily

There’s a reason that connecting with nature feels so refreshing — it’s been shown to benefit both your mental and physical health. According to research, spending even 15 minutes outside can reduce stress, improve mood, and boost vitamin D levels. And, by spending time in nature, you’re more likely to engage in other healthier habits. Whether it’s a morning walk, exercising outside, gardening, or simply sitting in the sun, make outdoor time a daily priority.

RELATED: 5 Powerful Benefits of Sunlight For Better Health

#16 Practice Mindful Breathing

Incorporating mindful breathing into your daily routine is a simple yet effective way to manage stress and stay grounded. Though seemingly simple, research shows this practice can calm your nervous system, boost your mood, reduce stress and anxiety, and improve focus. Take a few minutes each day to focus on deep, slow breaths, inhaling through your nose and exhaling through your mouth.

RELATED: These 6 Benefits of Breathwork Are Too Impressive to Ignore

Healthy Habits For a Healthier & Happier You 

As you can see, small daily habits make for big changes! Try incorporating these twelve habits into your daily wellness routine. Start by mastering one habit, and then add in another. Before you know it, these simple healthy habits will become a part of your daily ritual for life!

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What Modern Research Says About the Benefits of Breathwork

#1 Reduced Stress

By now, we all know that chronic stress is bad for our health, but managing (and avoiding) it isn’t always straightforward. The unfortunate truth is that stress in America is on the rise, particularly when it comes to work, finances, and mental health. However, though we can’t always control or avoid stress, we can learn ways to manage it more effectively — which is where breathwork comes in. According to a recent study in Frontiers in Psychology, breathwork has been shown to lower cortisol levels — those stress hormones that make your heart race and your mind spin — calm the nervous system, and support mental health. 

So, how does this work? Research shows that our emotions and breathing patterns are closely linked. When you feel happy or joyful, your breath tends to be slow and steady. When you’re anxious or upset, your breath becomes quick and shallow. By consciously changing your breath, you can signal to your body that it’s time to relax. This works by activating the parasympathetic nervous system, which slows your heart rate and engages the vagus nerve, helping you shift from “fight or flight” mode to a calmer, more restful state of mind.

RELATED: 10-Minute Hacks to Reset Your Nervous System

#2 Enhanced Focus 

If your to-do list feels never-ending and your mind is constantly racing, breathwork might be just the mental reset you need. Associated with improved cognitive function and emotional regulation, regular breathwork may help boost mental clarity and focus — especially when performed alongside other mindfulness activities like meditation. This simple practice helps to regulate your nervous system, making it easier to stay alert and on task, even when you’re juggling a million things.

#3 Improved Breathing

It might sound obvious, but breathwork can actually help you well… breathe better! A 2023 study in the Journal of Clinical Medicine highlighted how techniques like diaphragmatic breathing can improve lung function and increase oxygen uptake. This is especially beneficial for those with respiratory issues, but everyone can benefit from better breathing. Whether you’re aiming to boost performance at the gym or just trying to get through the day with more energy.

#4 Reduced Depression & Anxiety

Anxiety and depression are two of the leading mental health disorders experienced by nearly 30% of U.S. adults. However, breathwork offers a natural way to manage these challenges. Recent 2023 research published in Scientific Reports showed that specific breathwork practices can reduce symptoms of anxiety and depression by activating the parasympathetic nervous system — your rest and digest system — the part of your body that calms you down. If you’re feeling overwhelmed, a few minutes of deep, mindful breathing can make a noticeable difference in your mood.

RELATED: Discover the Power of Breath: A Proven Method to Ease Anxiety

#5 Improved Sleep

Struggling to get a good night’s sleep? You’re not alone — nearly 30% of Americans experience insomnia. However, there’s evidence to suggest that breathwork could help you drift off faster and sleep more deeply. Methods like the 4-7-8 breathing have a positive effect on heart rate and blood pressure, helping to activate the parasympathetic nervous system and calm an anxious brain. If your current sleep regime is less than restorative, try giving this a try!

#6 Improved Physical Performance

No matter where you are in your fitness journey, there’s evidence to suggest that breathwork can give you a boost. By increasing oxygen flow to your muscles, breathing techniques during exercise can help to improve endurance, reduce fatigue, and speed recovery. If you’re not including this in your wellness regime already, you’ll want to start!

How to Get Started With Breathwork

One of the biggest benefits of breathwork? You don’t need to set aside hours to start reaping the benefits! In fact, setting aside a few minutes is more than enough to start. Here are three simple techniques to try:

Box Breathing: Inhale deeply for 4 counts, hold for 4, exhale for 4, and hold again for 4. Repeat for a few minutes to calm your mind and body. Want a simple routine to follow? Press play on this FitOn guided Box Breathing meditation!

Diaphragmatic Breathing: Lie down and place one hand on your chest and the other on your belly. Inhale deeply through your nose, letting your belly rise while your chest stays still. Exhale slowly. Repeat for several minutes or as desired. This method is especially great for reducing stress and improving lung function.

4-7-8 Breathing: Inhale quietly through your nose for 4 counts, hold for 7 counts, and exhale completely through your mouth for 8 counts. Easy to perform anytime and anywhere, this technique is great when you need fast relief.

The Takeaway

More than just a wellness trend, breathwork is a powerful, science-backed practice that can transform your health and well-being. From easing stress, to boosting athletic performance, to reducing depression and anxiety, there are so many reasons to include this mindfulness practice into your everyday routine. And while you can improve upon your practice with time, setting aside just a few minutes every day is a great place to start. Give these methods a try, and explore the FitOn meditation category for more guided methods if you’re ready to dive deeper!

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Ahead, learn simple mindful activities particularly beneficial for older adults to help manage stress and promote better overall health.

The Benefits of Busting Stress, According to Research

Not convinced? Here’s what the research says about the benefits of stress management for older adults. 

• Reduced risk of depression and mental health conditions
• Reduced pain
• Improved sleep 
• Improved cognitive health
• Enhanced immune health
• Reduced aging and improved longevity
• Improved happiness and life satisfaction 

9 Stress-Reducing Mindfulness Techniques For Older Adults 

#1 Incorporate Mindful Breathing Techniques

While seemingly simple, recent data has shed light on just how powerful our breath can be. Incorporating mindful breathing into your daily routine has been shown to improve mood, benefit sleep, reduce stress and anxiety, and even improve cognitive health. The best part? This simple practice can be done anywhere and at any time. 

Here’s how to get started:

For a self-guided practice, start by finding a comfortable sitting position, ideally in a quiet space. Once settled, close your eyes and take a deep breath in through your nose. Exhale slowly through your mouth, focusing on trying to elongate your exhale. While doing so, you can also bring awareness to your senses, noticing the sensation of your body expanding and contracting as you breathe in and out, as well as any smells or sounds. Repeat this technique for a few minutes, gradually increasing the duration over time, as you become more comfortable.

Not ready to get started on your own? Here are some FitOn guided breathing techniques to help you get grounded and calm:

• Box Breathing
• Daily Breath
• Breath for Energy
• Breathing for Deep Sleep

#2 Ground Down With Gentle Yoga or Tai Chi

Yin activities like gentle yoga and tai chi can help reduce stress, promote relaxation, and improve overall health — both physically and mentally! Whether it’s following a guided FitOn flow or joining a class at your local fitness center or studio, this mindfulness practice can bring ease into your life while helping you stay active, agile, and mobile for years to come.

Ready to get started? Give these FitOn flows a try:

• Embracing Tai Chi
• Easy Morning Yoga
• Complete Stretch

#3 Consider Guided Meditation

If you’re new to meditation, it can feel daunting at first. However, it’s one of the best ways to minimize stress and promote mindfulness, according to science. Plus, with so many different styles of meditation, there’s something for everyone! This could be a guided FitOn meditation or Yoga Nidra session, an in-person meditation at your local yoga or fitness studio, or a simple self-guided meditation in any way that feels right for you. 

Here are some mindful FitOn meditations to consider:

• A New Day
• Wise Mind Meditation
• Stress Release

RELATED: 10-Minute Hacks to Reset Your Nervous System

#4 Try Mindful Walking or Walking Meditation

Speaking of meditation, a walking meditation is a great mindfulness activity to consider, especially if you struggle to quiet your mind in a seated meditation. It combines the physical benefits of exercise with the mental benefits of mindfulness, helping to reduce stress and improve mood on an even deeper level! On that note, walking in and of itself is a powerful mindfulness tool, too. Shown to boost mood, improve cardiovascular and mental health, reduce cortisol levels, and benefit sleep, there are so many reasons to increase your steps throughout the day.

RELATED: Think You Can’t Meditate? Here’s Why Walking Meditation is Different

#5 Cultivate a Community or Spend Time With Loved Ones 

Whether it’s calling your kids or grandkids, meeting your neighbor for a walk, or joining the local yoga studio or church, spending time with friends or loved ones is important in reducing stress and promoting overall well-being. In fact, research shows it’s one of the best ways to enhance longevity and boost happiness. Engaging in social activities helps to alleviate feelings of loneliness and isolation, which are common stressors for older adults. By sharing experiences, laughing more, and offering mutual support, you can better navigate life’s challenges. You don’t have to do it alone!

RELATED: The 7 Longevity Secrets of Centenarians For Living Better

#6 Learn to Laugh More

The expression “don’t sweat the small stuff” holds a lot of truth! Making light of situations or finding reasons to laugh — even in the midst of intense stress — can be one of the best and easiest things we can do for our health. Laughter releases endorphins, the body’s natural feel-good chemicals, which can help reduce stress and improve mood. Not to mention, laughter can strengthen social bonds, providing emotional support and connection, thereby enhancing overall well-being.

#7 Use Journaling As An Outlet

If you’re not comfortable talking about your feelings, consider journaling! Write down whatever is on your mind, and don’t hold back. It might feel uncomfortable at first, as if you don’t know where to start or what to say. But, give it a try. Start by grabbing a journal (even a blank piece of paper and a pen) and write down whatever comes to mind, without judgment. It can help you release pent-up thoughts and feelings, or simply reflect on anything that’s on your mind. Try journaling during different times of the day, such as first thing in the morning, after a stressful day at work, or right before bed, when your thoughts seem to be racing.

#8 Take Up a New Hobby

Whether it’s woodwork, painting, pottery, gardening, or learning to play the guitar, there are so many things you can do to get out of your head and into your body. Engaging in a new hobby (or revisiting an old one!) can help express emotions and relieve stress in a positive way. Plus, it can bring newfound joy into your life. There’s no right or wrong activity here — it’s all about finding what lights you up! So, go explore.

#9 Listen to More Music

Listening to music has been shown to lower stress, improve mood, benefit cognitive health, and provide a sense of relaxation. Plus, it’s nostalgic and when chosen mindfully, can elicit happy memories and emotions. Choose songs that you find relaxing or uplifting, and bring more mindfulness while you listen. Pay attention to the sounds, lyrics, and feelings evoked during each song, and notice how playing music at various times of day changes your mood and stress. You could listen to music while cooking or cleaning, during a walk or workout, or simply while sitting quietly inside or in nature.

RELATED: Can Music Improve Your Workouts?

The Takeaway

No matter your age, remember that it’s never too late to start practicing mindfulness techniques for stress. Whether it’s taking up a new hobby, connecting with your community, laughing more with loved ones, or incorporating more movement into your day, there are so many ways to combat stress and improve your overall health. Give these techniques a try, and feel free to experiment with any additional techniques that resonate with you! Here’s to a happier, healthier, and less stressed you.

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Of course, there are a multitude of beneficial breathing techniques out there. But nose breathing, in particular, is a simple and effective tool that’s easy to learn and widely accessible.

So whether you’re dealing with a stressful situation at work, struggling with anxiety, or simply looking for ways to improve your mental and physical health, here’s everything you need to know about the benefits of nose breathing. 

RELATED: Serotonin 101: Unlocking the Secrets of the Happiness Hormone

4 Impressive Benefits of Nose Breathing

Activates the Parasympathetic Nervous System

Nose breathing has been shown to activate the parasympathetic nervous system, our rest and digest system responsible for calming the body and reducing feelings of stress and anxiety. In fact, there’s research to show it can help to reduce levels of cortisol and improve heart rate variability, which is a measure of stress resilience.

RELATED: 10-Minute Hacks to Reset Your Nervous System

Enhances Cognitive Function & Mental Clarity

Linked to improvements in memory, focus, attention, and clarity, nose breathing has been shown to boost cognitive health by increasing the amount of oxygen and blood flow to the brain. This is because nasal breathing helps to increase the production of nitric oxide, a molecule that helps to dilate blood vessels and improve blood flow. Studies have shown that nitric oxide can help to regulate the activity of certain neurotransmitters in the brain, such as GABA and glutamate, which are involved in anxiety and mood regulation. 

Plus, this increased blood flow can help to deliver more oxygen and nutrients to the brain, thereby supporting cognitive health! In fact, according to research, nasal breathing has been shown to increase alpha brain wave activity, brain waves associated with a state of relaxed wakefulness, improved attention, and enhanced cognitive performance and focus.

RELATED: The Best Snacks to Beat Mid-Day Brain Fog

Increases Oxygenation

When we breathe through the nose, the air is filtered, humidified, and warmed before it reaches the lungs. This process helps to increase the amount of oxygen that is taken up by the body, which can support optimal health — physically, mentally, and emotionally! We see this through enhanced oxygen uptake during exercise and improvements in stress and anxiety.

Improves Sleep 

Struggling to sleep? Try breathing through your nose! From reducing the risk of sleep-disordered breathing to promoting relaxation and reducing stress levels, research shows nasal breathing can positively benefit both sleep quality and quantity.

Thanks to its beneficial effects on the nervous system, research suggests that nasal breathing can help to improve sleep quality by promoting relaxation and reducing stress levels. And because nasal breathing helps to keep the airways open, it prevents the collapse of the upper airway (which often occurs with mouth breathing), thereby reducing the risk of snoring and sleep apnea.

RELATED: How Better Sleep Can Change Your Life

Simple Tips to Incorporate Nose Breathing Into Your Daily Life

#1 Be Mindful of Your Breath

Be mindful of your breathing throughout the day, and try to breathe through your nose as much as possible. Until it becomes habit, you could even set an alert on your phone or leave yourself a sticky note reminder to check in on your breath.

#2 Adopt a Regular Nose Breathing Routine 

Start your day with some deep nose breathing — even if it’s just for a minute or two! Whether you set up a grounding space or simply take a few deep breaths through your nose before getting out of bed, it’s a great way to kick off your day. If morning doesn’t work for you, set aside a time that works best, and stay consistent!

#3 Use Nasal Breathing During Meditation or Yoga

Aside from adopting a regular nasal breathing practice, try to incorporate this breathing style into other stress-busting routines like meditation and yoga. According to research, it can help deepen these practices and clear your mind!

Breathe Your Way to Better Health

Who would have thought that reducing stress and anxiety could be as easy as incorporating nose breathing into your daily routine? This simple yet powerful practice offers numerous benefits to our physical and mental health, including improved oxygenation, reduced feelings of stress and anxiety, and enhanced cognitive function. So, why not give it a try? Whether you’re exercising, meditating, or going about your daily activities, incorporating nose breathing into your routine can leave you feeling balanced and calm. The best part? It can be practiced anytime, anywhere — even right now! Give it a try and see for yourself.

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And the beauty of meditation is that you don’t need to dedicate hours of your day toward practice in order to experience its benefits. According to research, even a few minutes of daily meditation can make a significant impact on your overall well-being! This is great news, as meditation is an accessible and achievable modality that is beneficial for any and everyone –—no matter if you’re an intimidated beginner or an experienced practitioner.

That said, you may be wondering exactly how much meditation you need to do each day to experience its benefits. And you’ve come to the right place!

Ahead, learn how many minutes of meditation per day is needed for maximum gain, and how this simple practice can truly transform your life.

How Daily Meditation Can Change Your Life 

First, let’s talk about why you should meditate in the first place.

Sure, we’ve all heard time and time again that meditation can improve our mental and physical health, but what does that really mean? Well, studies have shown that regular meditation can help reduce stress and anxiety, lower blood pressure, improve sleep quality, and enhance overall well-being. Not to mention, meditation has been shown to improve cognitive function, including attention, memory, and creativity.

And while that’s undoubtedly impressive, the benefits of meditation go beyond just physical and mental health. Meditation can also help us develop greater self-awareness, compassion, and empathy towards ourselves and others. In turn, this can help us foster self-love, which has been shown to improve mental health and confidence, attract positive relationships into our lives, and make healthier lifestyle choices. 

Plus, by training our minds to focus on the present moment, we can develop a greater sense of clarity and perspective, allowing us to better navigate life’s challenges, maintain a more positive outlook, and be more resilient.

The most impressive part? We can reap the many benefits of this ancient practice and improve our overall quality of life by taking just a few minutes each day to show up for ourselves and focus on our breath.

How Many Minutes of Meditation Per Day to See Benefits?

If sitting in an hour-long meditation practice seems intimidating and unachievable, you’ll be happy to know a minimum of just 15 minutes can benefit your mind and body greatly! It’s true, according to research, as little as 15 minutes of daily meditation can help reduce stress, improve focus and attention, boost mood, and enhance overall well-being. And if you struggle with a “wandering mind,” even just 10 minutes could help improve your focus and quiet internal worries, especially for anxious individuals. 

The best part? When practiced regularly, there’s evidence to suggest the benefits last long-term. In a 3-year follow-up study on meditation for patients with chronic stress and anxiety, nearly 70% of participants maintained reduced levels of stress and anxiety following a long-term mindfulness meditation intervention. 

However, it’s important to note that the benefits of meditation increase with the amount of time spent meditating! So, while 10 or 15 minutes is a great starting point, gradually increasing your meditation time (as you get more comfortable) can only enhance your practice.

Keep Building Your Meditation Practice 

Maintaining consistency in your meditation practice is a crucial aspect! Just like any other skill, the more you meditate, the more you will benefit from its effects (with things such as reduced stress and improved sleep).

Try On Different Styles of Meditation

And the good news is that there are many different styles of meditation to choose from (including mindfulness meditation, yoga nidra, and visualization meditation). So, if you’ve tried meditation and felt like “it wasn’t for you,” don’t stop there! It’s important to try out different styles and find the one that resonates most.

Here are some common meditation types:

• Visualization meditation 
• Mindfulness meditation 
• Yoga Nidra
• Walking meditation
• Guided meditation
• Mantra meditation
• Progressive muscle relaxation
• Yoga meditation 
• Breathing meditation

RELATED: A Meditation For Whatever You’re Feeling Right Now

Experiment With Time

Experimenting with different lengths of time is a great way to build your meditation practice too! Maybe you start with 10-15 minutes and add on an extra minute or two once you feel comfortable with that amount of time. Or, maybe you try out different times for various styles. For example, maybe 10 minutes feels like enough time during a morning mantra meditation, but before bed, a 20-minute guided yoga nidra meditation feels attainable for you. Don’t be afraid to experiment! It’s all about finding what works best for you, your schedule, and your lifestyle.

Ready to meditate? Here are various types of meditations to help you get started! Oh, and they’re 15 minutes or less!

• Box Breathing
• Sweet Dreams Yoga Nidra
• 10 Breaths to Manage Stress
• Motivational Affirmations
• Stress Release

Unlocking The Power of Meditation: How Just 15 Minutes a Day Can Change Your Life

While 15 minutes may not seem like a lot of time, it just goes to show you what even a few minutes of focused breathing and relaxation can do for your mind and body! From reducing stress and anxiety to improving resilience and benefiting sleep, meditation is a powerful tool that can transform your life in various ways. So, give these tips and FitOn meditations a try. And don’t be afraid to gradually increase your meditation time or try something new! While it can feel uncomfortable to get outside our comfort zone and try on a new experience, you never know what you might discover (or fall in love with).

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That said, despite the many mental and physical benefits of meditation, many people struggle to find the time or motivation to meditate regularly. That’s where this 8-Minute Self Compassion meditation comes in! With this simple technique, you can learn to quiet your mind, become more mindful, and cultivate self-love and compassion.

So take a deep breath, find a comfortable seat, and join us as we break down this simple meditation, step by step. Plus, gain insight on the transformative benefits and learn why you should get started!

Cultivating Self-Compassion: What to Expect From This 8-Minute Inner Peace Meditation

Feeling stressed? Ruminating over a past or future event? Struggling with relationship issues? This simple self-compassion meditation may be just the thing you need. During this 8-minute practice, learn how to become a little easier on yourself through a practice of self-forgiveness. 

3-Steps to Finding Self-Love

With guidance and support, learn how to show yourself kindness so you can navigate whatever you’re going through, without judgment.

During this inner peace meditation, you’ll be guided through three different phrases that will help you cultivate compassion and love during periods of stress or anxiety.

This includes:

• Acknowledging your pain or suffering (in a way that feels safe and manageable) 
• Realizing you’re not alone in your emotions or experiences
• Learning how to support and bring kindness to yourself with simple tools (like breathing and affirmations) that you can implement into your everyday life. 

The best part? This meditation can be practiced anytime, anywhere!

How a Daily Meditation Practice Can Improve Your Well-Being (In Less Than 10 Minutes!)

The science speaks for itself! Based on research, here are the benefits of this short and simple self-kindness meditation:

• Increased positive emotions (such as love, joy, and gratitude)
• Reduced stress and anxiety
• Increased feelings of social connection
• Decreased physical and psychological pain and stress (such as reduced back pain and emotions like anger)
• Increased activity of the parasympathetic nervous system (which is responsible for rest, digestion, and relaxation)
• Improved self-compassion and reduced self-criticism 
• Reduced heart rate, blood pressure, and cortisol (leading to reduced stress and anxiety)
• Increased mental clarity, focus, and cognitive function by reducing distracting thoughts
• Improved sleep and mind-body relaxation

Best of all, according to research, even just a few minutes can make a profound difference on your health and wellbeing. And, when practiced consistently, the benefits are long-lasting. 

Other Tips To Cultivate Self-Compassion

• Talk to yourself like you would talk to a friend. Practice self-compassion by treating yourself as you would a close friend who is going through a tough time. How would you show up for them? What would you say to them?
• Focus on your positive qualities and attributes (vs. dwelling on your mistakes)
• Set realistic expectations and goals (and celebrate your progress along the way!)
• Prioritize self-care, filling your day and week with things that bring you joy and relaxation (such as time with loved ones or time in nature)
• Set healthy boundaries 
• Challenge negative self-talk (and replace it with positive affirmations)
• Prioritize daily movement 
• Spend time in nature and soak in daily sunshine 
• Take every mistake as a learning opportunity 
• Practice daily gratitude 

The Road to Inner Peace Starts Here!

By acknowledging and releasing our suffering, realizing that we are not alone in our emotions or experiences, and learning how to bring kindness to ourselves, we can reduce stress, anxiety, and physical pain. Not to mention, reduce self-criticism and negative self-talk while also improving mental health, social connection, and positive relationships and emotions.

That said, learning a new skill takes time — self-compassion included. But, adopting a consistent practice and pressing play on this 8-minute inner peace meditation is a great place to start. And don’t forget about other simple hacks like prioritizing self-care, setting healthy boundaries, and spending time in nature! When it comes to self-love, it all adds up. So take a deep breath and remind yourself that you’ve got this!

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Coping With Chronic Stress

Before we get into simple practices for stress management, let’s talk about the catastrophic nature of chronic stress. 

When experienced on a regular basis, stress can be extremely harmful to our physical and mental well-being. And unfortunately, 84% of Americans feel stressed at least once in a typical week — a 6% increase from 2021. This means stress is on the rise, which is not so good for our health.

Why is this so?

Well, when we’re stressed, our bodies release a hormone called cortisol. And if this stress hormone stays constantly elevated, it can wreak havoc on our health. Chronic stress has been linked to things like fatigue, high blood pressure, a weakened immune system, and even depression or anxiety. Plus, who wants to feel like they’re constantly on edge or on the brink of burnout? Surely not you or I!

Though it may seem daunting at first, managing stress can be simpler than you think. Whether it’s taking a short walk outside or spending time with a pet, there are countless simple ways to manage stress. It’s all about finding what works for you and making it a regular part of your routine.

So, take a deep breath! Let’s make stress management a priority with these simple stress-busting tips that can be implemented in minutes.

Stressed? Here Are 14 Ways to Relieve Stress in Minutes

#1 Practice Deep Breathing

When your heart is pounding out of your chest, or you’re feeling short of breath due to stress or anxiety, try taking a few deep breaths. While it may sound simple, deep breathing exercises help to reverse this process and promote relaxation. 

When we’re feeling anxious, stressed, or overwhelmed, our body’s natural response is to engage in shallow, rapid breathing. As part of the fight-or-flight response, our body is simply trying to protect us during stressful situations, and it does this by increasing our heart rate, blood pressure, or breathing rate. However, if this stress is due to a non-physical stressor, such as a work deadline or an argument with a loved one, this increased breathing rate can lead to feelings of anxiety and tension — no fun!

The next time this occurs, try engaging in deep breathing exercises to counteract this physiological response. Box breathing, cyclic sighing, and belly breathing are all great options!

#2 Listen to Calming Music

What if we told you that simply listening to music could help reduce stress and anxiety? It’s true! When we turn up the calming tunes, we stimulate the release of feel-good neurotransmitters such as dopamine and serotonin. Additionally, music can distract us from negative thoughts and emotions, helping us to shift our focus and promote a more positive mood. So, take a few minutes to listen to your favorite calming songs!

#3 Do a Quick Stretch

Do a quick scan of your body. Are you clenching your jaw? Holding tension in your neck or hips? Stand up and stretch your body for a few minutes. Simple stretches — such as neck rolls, shoulder shrugs, and hamstring stretches — can help relieve tension and reduce stress! You could even roll out your yoga mat for a quick flow, or press play on a 5-minute mobility workout. 

#4 Calm Your Mind With Visualization

Struggle to quiet your mind with meditation? Try visualization! Unlike meditation, which can be intimidating to some, visualization is a mindfulness technique that engages the thinking process rather than quieting it. It’s as simple as closing your eyes and imagining yourself in a peaceful and calming environment, such as a beach, a forest, or a garden.

#5 Keep a Journal Nearby

When your head is buzzing, and your thoughts are consuming your brain space, take a few minutes to write down what you’re feeling. This can help you process your emotions and reduce stress!

#6 Brew a Calming Cup of Herbal Tea

Did you know that certain herbal teas, such as chamomile and lavender, contain stress-busting properties that can help reduce stress and promote relaxation? It’s true! 

Chamomile tea contains a compound called apigenin, which has been shown to bind to receptors in the brain that promote relaxation and reduce anxiety. It also contains antioxidants, which can help to reduce inflammation and modulate stress.

Similarly, lavender tea contains compounds called linalool and linalyl acetate, which have been shown to have a calming and relaxing effect on the body. These compounds have also been shown to reduce anxiety and promote better sleep.

And in addition to their stress-reducing properties, both chamomile and lavender tea are caffeine-free, making them a great option for those who are looking for a natural way to relax without the stimulating effects of caffeine!

#7 Take a Short Walk

Whether you lace up your sneakers for a morning stroll or head outdoors for your lunch break, taking a short 5-10 minute walk can help reduce stress and improve mood. Aside from the stress-relieving benefits of moving your body, when you go for a walk, you’re giving your mind a break. This meditative and calming activity can help clear your mind and allow you to focus on the present moment! 

RELATED: The Amazing Benefits of Walking

#8 Take a Mini Mental Break

Taking a mini mental break is something we should do each and every day! It’s a simple yet effective strategy for reducing stress that can be done anytime, anywhere — and it only takes a few minutes to complete. If you’re feeling tired, stressed, or overwhelmed, try taking a few minutes to recollect your thoughts and reconnect to your body. This could be taking a few deep breaths in a quiet room, going for a walk outside, doing a body scan to release any tension, or standing up to take a stretch. The idea of mini mental breaks is to take small mindful moments throughout the day to pause, breathe, and focus on your mental well-being. It’s a way to take a step back from the constant demands of work and daily life and check in with yourself!

#9 Use Aromatherapy

Studies suggest that incorporating calming essential oils — such as lavender, chamomile, and peppermint — into your daily routine may have a positive impact on your mental and emotional well-being. The scent of these oils can help to activate the limbic system, which is the part of the brain that is responsible for regulating emotions, memory, and motivation. Additionally, the inhalation of essential oils can stimulate the parasympathetic nervous system, which can reduce feelings of stress and promote relaxation. 

Best of all, you can implement them with ease! Add a few drops to your bath or diffuser, make your own aromatherapy spray by combining essential oils with water in a spray bottle, or dilute them with a carrier oil and apply them topically to your skin.

#10 Do a Quick Workout

Have a few minutes to spare? Squeeze in some jumping jacks or squats, or press play on a 5-10 minute FitOn workout. 

Research has shown that just a few minutes of exercise can have a significant impact on reducing stress and increasing energy levels! This is partly because exercise helps to release mood-boosting endorphins in the brain, while, at the same time, reducing the levels of stress hormones, such as cortisol and adrenaline. Pretty cool, right? As you can imagine, this can lead to reduced feelings of anxiety and improved mood.

RELATED: The Best Kinds of Exercise For Mental Health, According to Research

#11 Practice Progressive Muscle Relaxation

Ever notice that when you experience stress, your muscles tend to tense up, leading to things such as physical discomfort and tension headaches? Well, progressive muscle relaxation (PMR) is an easy-to-implement relaxation technique that has been shown to help. This technique involves tensing and then relaxing different muscle groups in the body, one at a time, in a specific order, which helps to reduce physical tension and promote relaxation.

The idea is that by activating the relaxation response in the body, you’re opposing the stress response. Plus, as you move through the different muscle groups, you become more aware of the physical sensations in your body and can release tension in areas that you may not have realized were tense!

Here are some steps to help you practice PMR:

Step #1: Start by finding a quiet and comfortable place to sit or lay down.

Step #2: Once comfortable, take a few deep breaths to help calm your mind and body.

Step #3: Starting with your feet, focus on the muscles in your toes. Curl your toes tightly for a few seconds, then release and relax them. Focus on the feeling of relaxation in your toes.

Step #4: Move up to your calves, tensing and releasing the muscles there.

Step #5: Repeat this process for each muscle group in your body, working your way up from your toes to your face.

#12 Use a Weighted Blanket

If you feel comforted when curled up and cozy, a weighted blanket may be just the tool to help promote relaxation and reduce stress! By providing gentle pressure on the body, weighted blankets are thought to help stimulate the release of serotonin and dopamine, two neurotransmitters that promote feelings of relaxation and well-being. Plus, the pressure from the blanket can help relieve tension and improve sleep!

#13 Stay Hydrated

Feeling stressed or anxious? Check in on your hydration — when was the last time you had some water? Unbeknown to many, dehydration can lead to increased stress and anxiety! At the very least, aim for 8 glasses of water each day.

#14 Avoid Multitasking

Did you know that multitasking can increase stress and reduce productivity? Yep, when we try to juggle multiple tasks at once, our brain has to constantly switch back and forth between them, which can lead to increased stress, anxiety, and fatigue. 

Instead, focus on one task at a time. Set specific goals and priorities for each task, and avoid checking your email or social media during that time. If you find yourself getting distracted or feeling overwhelmed, take a short mini mental break or practice a relaxation technique such as deep breathing or visualization!

Here’s To A Daily Dose of Stress Management!

From lowering our cortisol levels, to reducing anxiety, and improving our mood, there are so many benefits that come from daily stress management. Plus, I think we can all agree, it feels good to take care of our mind and body! So, the next time you’re feeling stressed, try these simple (and fast-acting tips) to help reduce stress. Your mind and body will thank you! 

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The reality is, if you’re tired and burnt out, it’s a lose-lose for all involved. But, when you take care of yourself and your health, you’ll have the energy and capacity to fully show up for others. And while it may feel uncomfy to put on your own oxygen mask first, practice makes perfect! With time, you’ll realize that taking care of yourself is step one in caring for others. 

Ahead are simple mental health hacks for women that double as self-care. If you’re feeling burnout, listen up!

10 Simple Mental Health Hacks for Women

#1 Avoid Looking At Your Phone Within the First Minutes of Waking

No matter if you’re reading the news or checking your work emails, social media accounts, or text messages, looking at your phone first thing in the morning is known to trigger one thing: a stress response due to a spike in cortisol, our stress hormone. While cortisol should ideally be highest in the morning, we don’t want to jump into a state of fight-or-flight immediately upon waking. This can trigger feelings of stress, anxiety, and overwhelm — clearly not the best way to kick off the day! 

As best you can, keep your phone at a distance for the first 30 minutes upon waking. This will allow you to set your morning up for success, without feeling overwhelmed or bombarded. Use this time to meditate, journal, exercise, or simply sip your cup of coffee or tea in peace. Your mental health will thank you!

#2 Take Your Morning Coffee Outdoors

Speaking of cortisol, did you know that getting 10 minutes of sunshine immediately upon waking can regulate your circadian rhythm, benefit your sleep, and modulate your sleep and stress hormones? It’s true! 

Rather than amping up your cortisol from artificial sources (such as blue light from our screens or stressful emails), try stimulating your cortisol levels naturally with a few minutes of morning light. While we’ve all heard cortisol is bad, chronically elevated cortisol levels are really the cause of concern. When experienced in healthy doses at the right time of day (such as the morning), cortisol is actually a healthy hormone that helps to increase feelings of alertness and focus! And according to research, it’s as simple as exposing yourself to morning sunshine.

And if mornings are busy, we get it! You’re probably trying to get everyone else fed and out the door. But, could you support your mental health by waking up a few minutes earlier for 10 minutes of sun-soaked light?

#3 Make Yourself a Nourishing Breakfast

Another simple mental health hack many women fail to neglect? Our diet. In the midst of morning mayhem, it’s easy to run out the door empty-handed. In fact, nearly 2 in 3 working Americans skip meals due to busy schedules. Based on recent data, more than half of these people are admitted breakfast skippers. But, let’s go back to the oxygen mask metaphor — if you’re running on fumes, who is this benefiting?

Simply put, what you eat has a direct influence on how you’ll feel! When you fuel your body with nourishing breakfast foods, you’re supporting your energy, mood, and even your mental health.

If you’re pressed for time, try designating one hour per week to breakfast meal prep! Here are some easy-prep breakfast ideas:

• Make a batch of chia pudding
• Meal prep overnight oats with different flavor add-ins (such as blueberries, cacao, or protein powder)
• Whip up egg muffins infused with your favorite veggies
• Prep a breakfast Bento Box filled with foods like fresh fruit, hard-boiled eggs, and avocado

RELATED: The Healthiest “Instant” Breakfast Options

#4 Listen to a Female Empowering Podcast 

From mental health to business advice to women’s health and wellness issues, there are so many female-focused podcasts out there! Connecting and relating to other women is never a bad idea — especially if you’re facing feelings of burnout and overwhelm. When you’re in the midst of burnout, it can feel lonely and isolating at times. Thus, listening to other women share their experiences and shed light on relatable topics can feel comforting, empowering, and educational. Plus, it’s nice to know you’re not alone in whatever you’re experiencing.

#5 Try 5 Minutes of Cyclic Sighing

We know meditation is great for our mind and body. But, when we’re busy, tired, and stressed, sometimes it can feel hard to get started. If you’re nodding your head in agreement, we’ve got good news! Or should we say, a simple mental health hack will change your life (not to mention your mood and stress levels). Best of all, you can do it anywhere, anytime. 

Known as Cyclic Sighing, this newly studied breathwork practice has been shown to reduce stress and boost mood, both in the moment and later in the day. In fact, according to the journal published in Cell Reports Medicine, cyclic breathing may even be more effective at improving mood than mindfulness meditation and other well-known breathing techniques.

How to perform sigh breathing: Just as it sounds, this form of breathwork simply involves sighing. To perform this technique, start by taking two short inhales through the nose and one long exhale through the mouth. The exhale should be twice as long as the inhale (about four seconds on the inhale and eight seconds on the exhale). While even a few cycles is beneficial, it’s best when performed for a period of five minutes!

#6 Busy Day? Set a Reminder on Your Phone to Take a Mindful Break

According to research, most women know they need a break (or dose of self-care) yet fail to do so. Let’s change this! Instead of using those few extra minutes to scroll through social media, try supporting your mental health by taking a mini mindful break. Set a timer on your phone as a reminder — this could be once per day, or several times! There’s no right or wrong way to do this. 

While there are so many ways to spend your mindful minutes, here are some ideas:

• Go for a short walk or head outside for some fresh air 
• Do a 5-minute meditation (even a walking meditation!)
• Practice gratitude by jotting down a few positive things that happened today
• Stretch or do some yoga or mobility work
• Try some breathing exercises
• Cuddle with your pet
• Doodle, draw, or journal

#7 Phone a Friend 

If you feel like you’re drowning and need a lifeline, don’t be shy! Pick up the phone and call a friend for support. Whether it’s asking them to pick up your kids from school or simply listening while you vent or cry, this mental health hack for women is one of the best resources out there. And if asking for help makes you feel uncomfortable, know you’re actually helping the ‘helper’ too! Giving back is good for your health. 

Friends aside, don’t be afraid to seek out professional help too. Whether it’s a therapist or other medical professional, we all need social support and TLC.

#8 Break Up Your Day with Short Bouts of Movement

Moving your body is one of the healthiest things you can do for your mind! Of course, you’ll get the physical benefits (such as increased caloric burn and a metabolic boost), but there are just as many mental health benefits too. From reducing symptoms of anxiety and depression to boosting mood and energy, to improving sleep, there are so many reasons to add movement into your day.

Whether it’s rolling out your yoga mat for a quick flow, going on a short walk, or finding ways to sneak movement into the workday, make exercise a priority!

RELATED: The Best Kinds of Exercise For Mental Health, According to Research

#9 Sip on Stress-Busting Herbal Teas

Here at FitOn, we’re all about easy-to-implement tips and tricks. And no matter how busy, burnt out, or tired, we all have time to prepare a cup of soothing tea! Herbal teas like Kava, Lemonbalm, Chamomile, and Tulsi contain stress-busting properties that have been shown to reduce stress and anxiety and stimulate a feeling of calm.

#10 Try a Yoga Nidra Meditation 

Pressing play on a Yoga Nidra meditation is a great way to wind down your day. If you’ve never heard of this practice, Yoga Nidra is a type of meditation that has been shown to reduce cortisol, benefit sleep, and support overall well-being. In fact, research shows it’s beneficial for a variety of mental health conditions, such as anxiety and depression.

Ready for a restorative night of sleep with some stress-busting benefits? Let DeAndre Sinette guide you through this calming Sweet Dreams Yoga Nidra.

It’s Time to Invest In Yourself

Think of it this way: would you let your kids, partner, colleagues, or parents treat themselves the way you’re treating yourself? The answer is probably a big fat no! So ask yourself, why are you settling for anything less than you deserve? If you’re tired and burnt out, who is benefiting? 

Whether it’s 10 minutes of uninterrupted breathwork or flowing it out to a yoga class, you deserve to put on your own oxygen mask first. If that means powering down your laptop or skipping plans so you can get a quality night’s sleep, so be it! Your work can wait, and your friends will understand. Repeat after me: self-care is not selfish! Continue to check in with yourself and come back to these simple hacks, especially if you’re feeling burnt out. Challenge yourself to do one daily thing for your mind, body, or soul. Trust us, with a full tank — you’ll show up for everyone else that much stronger.

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