How are you actually doing? | | |
Andrea,
As we near the end of your first year, it's time to do a pulse check on your mental and physical well-being. It's normal to feel burnt out at the end of a year jammed pack with classes, networking events, recruiting, and more. But what are you doing to take care of yourself and recharge for next year?
Here are some of our recommendations:
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Prioritize physical activity! Whether that's yoga or walking, running or weight training, find a way to stay active that works for your lifestyle.
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Give meditation another try: Time to break the Calm and Headspace apps back out again. Studies are continuing to show the benefits of practicing mindfulness.
- Follow some of the wellness tips below
The 100 Week Sprint team
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Got 5 minutes?
Make a list of 5-10 things you are grateful for in your life.
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Got 30 minutes?
Download a yoga app on your phone, and do 1 session
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Got an hour?
Find a quiet place, and meditate. Or if you prefer, go for a long workout.
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Gratitude is good for our bodies, our minds and our relationships. Neurological research has shown that our behaviors, foods and thoughts all have a direct and quantifiable impact on our brains. Incorporating gratitude into our routine is a behavior proven to enhance overall wellbeing and reduce stress.
Practicing gratitude can increase serotonin and dopamine, the ‘feel-good’ neurotransmitters in our brains, to help combat stress, anxiety and depression. Studies have also shown that those who practice gratitude regularly have increased activity in the hypothalamus, the part of the brain that regulates our sleep, stress levels, and metabolism.
You can start a habit of gratitude by writing down three good things that happen to you each day. It takes less than two minutes each day to realize all the benefits of gratitude!
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The science of breathing is rooted in ancient wisdom, directing us to pay closer attention to our breath throughout each day. And yet, because it’s so basic, it’s also easy to ignore.
Breathwork is a tool to help us engage our parasympathetic nervous system, which counteracts the sympathetic nervous system aka ‘fight or flight’ response to stress. Initial research suggests that triggering our parasympathetic response to stressors through breathwork has many downstream health benefits.
- Improved immune system resiliency
- Enhanced energy metabolism
- Lower stress levels
- Improved memory and focus
It’s easy to reap these benefits, no formal practice required. Throughout the day, especially when you start to feel more stressed or anxious, bring your attention to your breath for 2 minutes - or count 10 breaths - to activate your parasympathetic nervous system.
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Being Present - from HumanlyWell
We are happier when our minds aren’t wandering and we are in the present moment, but 47% of the time we are not present. By being in the present moment, rather than thinking in the past or the future, you can replace the time you usually spend on overthinking the future with simply being here right now. A few tips to stay present:
- Set the tone for your day by not checking your phone, email, notifications etc. first thing in the morning.
- Stop multi-tasking; focus on one thing at a time, not only when it comes to work.
- Count your breaths. When you feel your mind start to wander, you can re-focus almost immediately by bringing your attention to your breath - even just 10 seconds will help bring you back to the present.
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You’re cruising through this group project and out of nowhere, the dreaded afternoon slump kicks in. It’s 2:30 and you’re tired, foggy, and losing focus to finish what you’re working on. Cue the afternoon pick-me-up to help power through. You already know caffeine later in the day can throw off sleep patterns, but you need the boost, and you need it now! Rather than refilling that cup of coffee or grabbing an energy drink here are five natural energizers that won’t mess with your sleep.
- Water, duh.
- Vitamin B
- Banana and almond butter
- Jumping jacks
- 5-minute walk outside
- Bonus: if you’re working from home, take a 2-minute cold shower! Short term pain for long term gain.
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