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Zendaya Swears by 5 Wellness Hacks—And I Tried Them All
She continues to slay it on the red carpet and top best-dressed lists while starring on the big and small screens. We all know her as the Type Four, marches-to-the-beat-of-her-own-drum Rue in Euphoria, for which she nabbed an Emmy Award, might I add. Of course, I’m referring to none other than Zendaya Maree Stoermer Coleman (AKA Zendaya).
Courtesy of Vogue, I took a deep-dive into Zendaya’s life: a Disney star turned full-fledged celeb, singer, self-proclaimed workaholic and (Virgo) perfectionist, Auntie Daya to her nieces, painter, homebody, and true-crime podcast junkie (a girl after The Everygirl’s own heart). Between her many talents and interests, leading role in Euphoria, and starring in cinematic roles, it left me wondering how she finds the time to stay healthy. Thanks to an interview with Cosmopolitan and various other sources, I got the inside scoop. Read on for five healthy habits Zendaya swears by and my experience taking a stab at them.1. Find a workout that’s fun for you
Let’s be real: We know all too well that if a workout doesn’t bring the fun factor, we’re not sticking with it, and Zendaya agrees (we knew we loved her!). In a YouTube interview with Justine Magazine, Zendaya confessed to being gym-averse, so she gets her workouts in by doing activities she loves: dancing and choreography. When she does hit the gym, you better believe she’s making it entertaining. Case in point: Zendaya doing plank variations on a medicine ball and killer Pilates movements.
My experience: Until a few months ago, you could say I was a gym rat, and lifting heavy weights was my happy place. But I found that I had to continue digging really deep to keep it up, and the motivation waned—it just wasn’t fun anymore. Taking a cue from Zendaya, I switched it up with some at-home workouts that deliver the perfect combo of sweat and joy (rebounding and obé Fitness classes FTW) and found my second wind.2. Discover what motivates you to exercise
Believe it or not, celebrities sometimes need a little push to work out too. Zendaya shared her unconventional way of keeping herself accountable on The Late Show with Stephen Colbert: wearing various wigs she had collected from her red carpet appearances and showing up to her gym as a different character. OK, so most of us don’t have wigs lying around, but you get the idea. Identify what helps you stay consistent with your workouts and get to it. Whether it’s a ride-or-die sweat buddy, your satisfying post-workout smoothie, or booking a non-refundable fitness class, use it to your advantage to work out on the reg.
My experience: This was a no-brainer for me—there’s nothing like a new, flattering workout set to pull me away from a binge-watching marathon and get my body moving. While I can’t get a fresh ‘fit for every workout, I use the next must-have waiting in my shopping cart as an incentive (and, trust me, there are enough to keep me going for months).3. Practice body positivity
A body positivity advocate through and through, Zendaya is all about self-love and being authentic. “There is no such thing as ugly—that’s a word that doesn’t really enter my vocabulary,” she said in an interview with New You. “It’s important to find out who you are and love who you are … It’s very freeing when you’re just like, ‘Yo, I’m just going to do me!’” And she does just that—and with style, no less! Zendaya called out Modeliste Magazine for retouching her photos to make her hips and torso appear slimmer than IRL. The magazine later released the issue with the original, unedited images from her cover shoot (now that’s a happy ending if there ever was one).
My experience: TBH, I have a lot to learn from Zendaya. I’m still working on loving myself as I am and not chasing an idea of perfection I have lingering in my head every day. My go-to practice? Catching myself when I’m nit-picking my body and flipping the script with being grateful for what my body provides: the gift to exercise, a canvas for my latest fashion finds, and the ability to enjoy (mostly) all the delicious foods.4. Make your meals balanced and eat what you’re craving
Zendaya has been a vegetarian since she was 9 years old, and she gets creative about fitting veggies into her diet. Enter: the summer rice salad recipe she shared with Seventeen that is built around a healthy mix of fats, protein, vegetables, and carbohydrates. But don’t be fooled by the rice salad recipe—she’s also VIP status with Postmates (I’m not exaggerating, just read Postmates’ blog). She admitted to Harper’s Bazaar that she doesn’t cook out of laziness and dislike for following directions (that’s the kind of relatable celeb we love!). “I can have anything I want; that’s the beauty of ordering food,” she said.
My experience: Zendaya’s diet reminded me that it’s all about balance. I tend to fall into the all-or-nothing trap, so I channeled my inner Zendaya and, alongside the rice salads I made (BTW, I’d rate it a 7/10 for flavor and ease), I finished off my lunches with DEUX Cookie Dough (my latest obsession) or a couple of chocolate peanut butter cups. I’m keeping Zendaya’s rice salad in my summer meal rotation, but when laziness strikes and the chopping of vegetables is just too much to wrap my head around, Postmates it is—no guilt or shame here.5. Opt for matcha over other caffeinated beverages
It’s no secret that The Everygirl editors are obsessed with Starbucks, and it turns out Zendaya is too. Her go-to Starbucks order? A Venti iced matcha green tea latte with coconut milk. And that’s her only source of caffeine—she told Harper’s Bazaar that she goes sans coffee, soda, and energy drinks. Zendaya may be onto something: Matcha boosts your energy at a slower pace than coffee and contains L-theanine, an amino acid found in the green tea plant that can reduce stress.
My experience: I’ll admit that I’m a bit of a matcha snob, so I was hesitant to give what’s been dubbed “The Zendaya” a go. While it was too sweet for my liking and I usually take my matcha with oat milk, I like the coconut twist and would order it again to appease a post-meal sugar craving. Because I have Crohn’s and go without the same three beverages, this healthy hack Zendaya swears by was already part of my repertoire. But if there’s one main takeaway from Zendaya and her workout and diet tried-and-trues, it’s do what works for you.I Tried Kate Hudson’s Morning Routine for a Week—Here’s What Happened More
The Internet’s Latest Wellness Obsession Is All About Improving Digestion—But Does It Work?
As someone who has dealt with “plumbing” issues for as long as I can remember, I’m intrigued (and tempted) by any wellness hack that promises better digestion. But because I’ve researched all things gut health like it’s my job, I’m also skeptical of any sounds-too-good-to-be-true trend. So when I came across the “internal shower” on TikTok, I naturally had to dig deeper. The water, chia seed, and lemon juice concoction has been touted to “shower” your digestive tract and help move things along, but does it check out? I probed the creator of the elixir, Dr. Daryl Gioffre, and asked other health experts for their opinions on whether the “internal shower” is a fading fad or worth all the hype.
@jacvanek
Trying the chia seed internal shower so you don’t have to. #internalshower #constipation #ibs #travelhack
♬ Dua Lipa – Jack HarlowWhat is the “internal shower?”
Although the coined term couldn’t be more obscure, the drink itself is straightforward and simple: six ounces of water, two tablespoons of chia seeds, and a squeeze of organic lemon. You’ve probably heard of chia seeds but may have never tried the so-called superfood. The little (usually black) seeds are packed with antioxidants, minerals, fiber, and omega-3 fatty acids, and they form a gel-like consistency when mixed with liquid. While they’re taking center stage in the latest TikTok wellness sensation, chia seeds have been a staple in the ancient Aztec and Maya diets and used for their health benefits for centuries.
Dr. Daryl Gioffre, celebrity nutritionist, author of Get Off Your Sugar and Get Off Your Acid, and the brains behind the viral beverage, came up with the recipe after years of suffering from irritable bowel syndrome and bouts of constipation, diarrhea, and bloody stools. “I started experimenting and realized that two tablespoons of chia seeds was the perfect amount for my gut-healing tonic, as it gave me 10 grams of fiber (about 30% of our required daily intake) and the same amount of omega-3 fatty acids as four ounces of salmon, which is essential for lowering inflammation in the GI tract, a big component of constipation,” Dr. Gioffre said. To get the most out of the shot, Dr. Gioffre suggested taking it on an empty stomach: a minimum of 30 minutes before eating and at least 90 minutes after.How does it work?
If you’re still not convinced that the chia seed is all that it’s cracked up to be, sit tight. “Chia seeds are an incredible source of both soluble fiber and insoluble fiber, which makes them great for constipation,” explained Erin Judge, a registered dietitian specialized in digestive disorders and founder of Gutivate. “Soluble fiber helps with softening and forming stool so it can pass more easily through the bowels, and insoluble fiber provides roughage to the stool to increase gut motility, or the speed stool moves through the intestines.”
Combining the nutrient-rich supplement with water, in this case, is where the magic happens. “The internal shower trend is simply hydrating chia seeds and consuming a significant portion quickly,” Judge stated. “Not only will the chia seeds start stimulating movement in the intestines as they move through, but the water will also aid in movement. For those who are constipated, this may help stimulate movement that releases stored stool, or what’s backed up in the colon, and help with regularity as the chia seeds continue to move through the entire GI tract.” Dr. Hendriks, a board-certified physician and functional medicine practitioner at Salvo Health, added that lemon juice, the third ingredient of the beverage, contains citric acid, which can stimulate the stomach to produce gastric acid to help digestion. TikTok gimmick or not, chia seeds and lemon are going in my well-being toolkit.@drlindseyschmidt
Internal shower? Is it worth it to help with constipation!? #internalshower #constipation #ibs #travelhack #bloating
♬ Music For a Sushi Restaurant – Harry StylesShould you try it?
The viral trend has over 189 million views and counting on TikTok, so it’s probably worth a shot (pun intended), right? “If you are looking for ways to increase your fiber and fluid intake, I see no harm in giving this a shot, but there are probably some more fun and tasty ways to achieve the same goal,” Dr. Hendriks answered. “My one caution is that an abrupt increase in fiber intake can lead to gas and bloating for some people, so gradually increasing these fiber-rich foods and monitoring for symptoms is important.” Judge cautioned that for those who have gut inflammation, damage to the gut, or diverticulitis/diverticulosis, the chia seeds may cause even more irritation, which could lead to severe pain and diarrhea.
If the “internal shower” is not your kind of #TikTokMadeMeDoIt, Jenn Baswick, a registered dietitian, certified intuitive eating counselor, body image coach, and founder of The Intuitive Nutritionist, suggested adding chia seeds (one tablespoon to start) to foods that are already part of your diet, like yogurt, oatmeal, or a smoothie, or gradually incorporating other sources of fiber to your meal rotation (think: whole grains, beans, legumes, vegetables, nuts and seeds). Dr. Hendriks recommended replacing chia seeds with flaxseed, which has a slightly lower total amount of fiber content and a greater percentage of soluble fiber, if you experience gas and bloating when consuming chia seeds. But you can’t go wrong with good ol’ fruits and veggies. “One of the best ways to increase your fiber intake is by consuming two to three more servings of colorful fruits and vegetables per day, so you not only get the gut-friendly fiber but all of the health-promoting phytonutrients as well,” Dr. Hendriks said.
As with any wellness hack, there’s no one-size-fits-all cure-all. Judge expressed that it may be best to consult with a registered dietitian who specializes in digestion for a more personalized approach. Baswick left us with this final piece of advice: “Take a step back, question its credibility, do some research from credible sources, like registered dietitians and doctors, and ask yourself if it’s really worth it or enjoyable for you and your body to do. Don’t force yourself to drink something just because it’s trending on TikTok.”Mindfulness Is the Underrated Secret to Healthier Digestion More
I Tried This Viral Journal—And It Completely Changed My Morning Routine
While I exercise and try to eat fruits and veggies every day, that’s always been the extent of my identity as a wellness person. Meditation, affirmations, manifesting—they’ve always fallen under my umbrella of “to be tried at a later date.” But as my New Year’s resolutions came and went and my goals of focusing more on my emotional wellness rather than just physical seemed like they needed to be moved to 2023, I threw a Hail Mary and decided to order The Five-Minute Journal.
After seeing it countless times on Instagram and TikTok and even in my friends’ homes, I thought that a quick journal entry every day was something that even I could keep up with in the name of being well. After all, who can’t spare five minutes a day to be a little more positive? After over a month of having The Five-Minute Journal, the experience has been one that I didn’t expect—to say the least. Here’s exactly how the process went for me and whether or not the magic so many promise rang true.What is the Five-Minute Journal?
The Five-Minute Journal is a gratitude journal with six months’ worth of daily entries (which are undated). Before it dives into the actual journal pages, there are several chapters explaining the logic behind the journal and the best practices in achieving effectiveness in your journaling. It suggests journaling for five days in a row to get into the habit and to come up with a plan on how you’re going to achieve it.
On the first page of the Five-Minute Journal, it claims to be “the simplest, most effective thing you can do every day to be happier,” which is bold but not completely unfounded given how valuable gratitude journaling claims to be.
Each day contains the following prompts:
To be filled out first thing in the morning:I am grateful for…
What would make today great?
Daily affirmationTo be filled out right before you go to bed:
Highlights of the day
What did I learn today?The premise of the journal focuses on one thing: positive thinking. It aims to help you shift your mentality and build the habit of thinking about the good rather than the bad, which is why you start and end your day with it. It even suggests keeping the journal on your nightstand next to your bed so you can write the moment you wake up. It’s meant to be a practical way to implement positive thinking into your days in a non-daunting, approachable way.
My morning journaling
While all of this sounded easy enough when I read the suggested instructions, it goes without saying that it’s much easier said than done. I thought keeping my journal on my desk in my bedroom would be enough, but I did need to move it to my nightstand to actually get into the habit of doing it first thing after I woke up.
I’ve never done gratitude journaling of any kind, so I was in for a rude awakening on around day three. While it was easy at first with basic gratitudes like mornings with my dog, coffee, and the sun being out, coming up with three new ones every morning became difficult—fast. I had to dive deeper and really reflect on how I was feeling and what positivity I could pull from the day before. It took a bit of practice, but pulling gratitudes from a deeper place took a level of intuition that I don’t ordinarily pull from on a day-to-day basis. Things like “coffee” quickly turned into things that meant more, like “waking up excited to do my job today.”
The gratitude portion quickly made me see just how valuable gratitude journaling can be. I found myself searching for positive things to write down throughout my day to fill out my journal the next morning, which actually just made me look at the positives throughout the day more overall.
I am historically not much of an emotional wellness girl, so my real challenge came from needing to fill out the affirmation portion of my journal. Even though the journal was completely private and just for me, I found it interesting that my instinct was to feel a little embarrassed and cheesy when writing down a new affirmation every day. After taking a deep dive into affirmation ideas, it definitely got easier for me and was a whole new way to give myself a little boost throughout the day. It was one thing to write it down, but another to think about it and actually affirm myself throughout the day, but with a little bit of practice (and writing each down on the page of my daily planner every day as well), it got a lot easier, and it got me into thinking of myself in a more positive way—something that I struggle to prioritize. Coming up with a new affirmation every day made me push myself into thinking about the parts of me that I truly love and what I’d like to believe about myself.
Lastly, and maybe most importantly, the “What would make today great” prompt made me think about my day in a way that I normally don’t. My days are usually dictated by one thing: my to-do list. In the beginning days, that part of my journal would be filled with things like “get ahead on X project” or “go to Y workout class.” Quickly, I realized that isn’t what actually makes my day great. As someone who tends to be achievement-oriented (Enneagram Three baby), I often equate my happiness with what I perceive as my successes; if I’m productive and achieving what I need to in a day, that means I’ll be happy, right? Not necessarily. Taking a moment in my morning to think about what would really bring me joy was enough reflection to prioritize myself in a whole new way. Rather than it being checking something off my to-do list, it evolved into things like “taking a walk without music or a podcast” to spend some time with myself, which made me feel much more fulfilled throughout the day than any to-do-list task ever could.My nighttime journaling
Much like my morning journaling, my nighttime journaling really only stuck when I kept it next to my nightstand and did it right before I turned my light off to go to sleep.
Even more so than the morning, the nighttime journaling was truly a test in positivity. On a day that was “good,” it was easy to fill out my favorite parts of the day, but on a day that I was going to bed stressed and overwhelmed, it could take some digging. As someone who doesn’t normally challenge myself like this, it was incredible how taking those couple of minutes to try to think of something good in a bad day made me adjust my mindset to be more positive as a whole. And the best part? Even on those not-so-good days, I definitely could think of something that I learned, which made everything I wouldn’t have preferred to happen a bit more worthwhile.
Seeing the good in every day isn’t something that most people do, but writing about it and trying to think of something positive in even your worst day helps to not dwell on the bad quite so much. And often, after I turned out the lights, I found myself trying to think of more good, whereas I ordinarily would probably have been stressing about the bad. It made small things like a stranger complimenting me or making myself a really good meal feel bigger than singular moments, and my brain adjusted to seek those things out eons more than I ever had in the past.The verdict
Over the past month, this journal truly has changed the way I think more than I ever thought it could. Rather than needing to make one huge change to feel and think differently, it was about making one singular, small change throughout every day and that consistency adding up. I was able to stick to it much easier than I’ve been able to stick to anything else (looking at you, meditation podcasts!), and mindfulness turned from a chore into something I truly looked forward to every morning and night.
In the midst of the craziness of work and social plans and life in general, there has never been a reason to really slow down, reflect, and dig a bit deeper than my normal days required me to—but this journal gave it to me. Rather than going to bed thinking about what I needed to do the next day, I was spending time thinking of the good from the day I just experienced, which was a reach of success I never believed I’d actually achieve with this. Once my six months are complete, I know I’ll be ordering another one to continue my journaling ritual, and it’ll continue to make every day just a little bit better—and if I can do it, anyone can.90 Journal Prompts For When You Feel Like You Have Nothing to Write About More
10 Items That’ll Make This Summer Your Most Transformative Yet
Along with dog days, wanderlust, and sun-kissed skin (here’s hoping) that summer brings, there’s a palpable vibe of a fresh start. While we set lofty goals in the new year, the onset of summer creates a unique energy ideal for setting intentions and growth. Sure, summer is also about sipping piña coladas poolside for days on end, but why not take full advantage of everything summer has to offer to feel (and look) your best? Because what’s summer without your well-being and having that “Hot Girl Summer” glow from the inside out? Below are 10 must-have wellness products for a summer that’s one for the books.
1. obé x Bala Bangles
There’s the traditional (sometimes boring, might I add) fitness equipment, and then there are Bala Bangles that are equal parts functional and stylish. The workout accessory that single-handedly got fitness enthusiasts everywhere through quarantine, Bala Bangles are light, wearable weights that fit comfortably on your wrists or ankles.
So what do you get when you combine the popular accoutrement (seriously, they’ve got their own fan base, including A-list celebs) with TEG’s fave online fitness platform obé Fitness? A collab you don’t want to sleep on. Sleek, chic, and exclusive to obé, the obé x Bala Bangles are 1 pound each and come in a blue and purple ombre colorway that’ll accentuate just about any matching workout set, not to mention up the ante on any physical activity. Made of silicone-wrapped, recycled stainless steel with an elastic band and velcro for a tailored fit for every workout aficionado, don them while you take live or on-demand pilates, dance, barre, and yoga classes. There’s a reason why obé’s MO is “All in, full out.” Put your obé x Bala Bangles to work with a seven-day free trial + 50% off your first month with the code TEG50!2. ESW Beauty Raw Juice Sheet Masks
After a day in the sun, nothing quite hits the spot like a hydrating green juice. What if I told you there was an equally refreshing and nourishing product for your face? Enter: ESW Beauty’s line of raw juice cleanse sheet masks that make the 10-step skincare routine a thing of the past. With key ingredients you’d find in your kitchen, consider them nutrition for your face. Whether it’s wrinkles, dryness, or dullness you’re contending with, there’s a sheet mask for you. Sans parabens, phthalates, synthetic fragrances, formaldehyde, and sulfate detergents, you bet they meet all of the clean standards (plus, they’re vegan and cruelty-free). With a winning combo of effective, pure products and sustainable packaging (the mask fabric is biodegradable and the pouch it comes in is recyclable), need I say more? Self-care (and your skin) never looked better.3. Wondermind
We prioritize exercising our bodies (AKA our physical health), but when it comes to our mental health, we tend to focus on it only when struggles arise. Well, Selena Gomez is determined to change that with her new platform Wondermind, designed to democratize and destigmatize mental health. Starting off with an email newsletter and other free content and resources, including daily journal exercises and a podcast, coming soon, Selena and her cofounders are creating a safe space where taking care of your mental health, or “mental fitness,” daily is not only welcomed but also celebrated.4. Supergoop! Unseen Sunscreen
A summer list wouldn’t be complete without a solid sunscreen that protects, soothes, and goes on smoothly and invisibly. Sounds like a tall order, right? Not for Supergoop’s bestselling Unseen Sunscreen. Formulated with antioxidants, oil-free ingredients, and broad spectrum SPF 40 protection, it checks all the boxes for the ideal summer sidekick. Use the tried-and-true find on its own for a mattifying look or under your foundation on days you need a little more oomph. Did I mention it’s water-resistant and all-skin-types-friendly?5. Agent Nateur holi(sex) Intimate Oil
The warm weather can leave us feeling dry, even in our most intimate areas. Thanks to Agent Nateur’s holi(sex) oil, we can kiss dryness goodbye. An all-in-one lubricant, moisturizer, and aphrodisiac, this versatile gem can be used for self-pleasure, with a partner, and post-shower. Sans chemicals, there’s no body part that has to be left out.6. Lunya Washable Silk Set
Arguably one of the best feelings is slipping into bed with freshly cleaned sheets. Do yourself a favor and take it a step further with these dreamy pajamas. Although pricey, with thermoregulating properties that help maintain just the right body temp, they’ll pay for themselves in quality nights of sleep. As if you needed more convincing, they’re 100% silk, machine-washable (that’s right, take that in), and sustainable. Needless to say, not all PJs are created equal.7. Vital Proteins Collagen Peptides
While collagen is nothing new on the wellness scene, its buzzworthy supplements continue to win the popularity contest, and for good reason. Touted to strengthen bones, joints, hair, and nails, reduce fine lines and wrinkles, and improve gut health, the protein source is the closest thing to a cure-all. And this Jennifer Aniston-approved superfood powder, made from grass-fed bovine collagen peptides, reigns supreme. Give your coffee, oatmeal, smoothies, and baked goods an instant boost of gluten- and dairy-free protein without any added flavor. Plus, with vitamin C for better absorption, you can rest assured you’re getting the most bang for your buck.8. LARQ Bottle PureVis™
If there’s one thing that gets in the way of bringing your hydration A-game, it’s having to hand wash your reusable bottle (because that musty smell will deter just about anyone from drinking water). Well, not anymore. With this self-cleaning and self-purifying water bottle, there are no more excuses for not drinking up. Combine the one-touch-activated cleaning cycle and UV-C bacteria-killing light, and voila: pure, great-tasting H2O. As sleek as it is pure genius, the LARQ bottle will keep you cool and hydrated all summer long.9. FitrWoman
PSA: Your menstrual cycle can tell you a lot about your overall health and give you the inside scoop to what’s going on under the hood. And FitrWoman is here to take the guesswork out of it (proving there is, in fact, an app for everything). Not only does it track your period, but it also provides tailored workouts and nutrition according to the changing hormone levels throughout your cycle so you can perform at your best—consider it your personal trainer, nutritionist, and recovery specialist in one.10. Being in Your Body: A Journal for Self-Love and Body Positivity
It’s bikini season, and while it’s fun to shop the latest trends in swimsuits, it can bring up feelings of anxiety and insecurities around our bodies. Consider this guided journal, which leads you through the process of cultivating confidence in yourself, your summer bestie. With empowering quotes and journal prompts, you’ll learn to show your body the compassion it deserves.Being in Your Body: A Journal for Self-Love and Body Positivity
Guided Journal10 Ways To Upgrade Your Routine for Summer
This post contains a sponsored inclusion of obé Fitness, but all of the opinions within are those of The Everygirl editorial board. More
Feeling “Meh” About Life? I Asked Mindfulness Experts How To Get Back on Track
When asked the all-too-common nicety, “How are you?” my usual response is some variation of “I’m good!” After all, I love my job, I’m surrounded by a loving family, boyfriend, and wiener dog, my ride-or-die girlfriends fill my cup, and I have my health. What’s not to be happy about, right? But some days, there’s no better way to honestly answer the polite greeting than with “Meh.” Some days, I find myself taking the place of Bill Murray as the starring role in Groundhog Day, and I’m left with an inexplicable feeling of being in limbo between not being depressed but not jumping for joy either.
If that sounds familiar, we’re not alone. Trust me: I have five mindfulness experts to back me up (and they all assured me there’s a light at the end of the tunnel). Ahead, read for their best tips to guide us back on track to feeling refreshed and inspired. “Meh,” who?In this article
What are common causes of feeling “meh?”
Between always being plugged in, the social media comparison game, and the everyday pressures of work and relationships, there are countless reasons why we are feeling stuck in a listless, in-between stage. “We tend to get our measuring sticks out and compare our lives to others, which can lead us to feel a lack of motivation or helplessness,” said Molly Zive, LCSW, a licensed psychotherapist, yoga teacher, and podcaster. “We carry beliefs consciously and unconsciously about ourselves, such as ‘I’m worthless’ or ‘I will never be good enough.’ These beliefs can interfere with your ability to live the most aligned life if you feel like you’re constantly struggling to prove yourself to others.”
Not being in alignment with your values and desires can largely affect your mental health. “When we’re not in touch with ourselves, we might be making decisions that are objectively good—earning a certain degree, pursuing a promotion, or going on a trip with a friend—but are not the right decisions for us personally, leading to no sense of fulfillment, happiness, or inspiration to connect with life deeper,” said Dr. Jenelle Kim, DACM, L.Ac., a mindfulness expert, doctor of Chinese medicine, and the author of Myung Sung: The Korean Art of Living Meditation.
On the other hand, when we are mindful of our actions—from how we spend our time to who we spend our time with—we can realize our purpose and be in the moment to fully enjoy it. “Mindfulness brings us back to our slower, relaxed rhythm, which is where we actually find joy, peace, creativity, and fulfillment in our lives,” explained Kimberly Snyder, meditation teacher and author of You Are More Than You Think You Are.What is mindfulness, and how can it help you be happier?
We’ve all heard of the buzzword “mindfulness,” but what does it really mean? “Mindfulness is a state of focused yet relaxed awareness,” Snyder said. “It is being more aware of sensations, thoughts, and feelings, and yet not being attached to them, letting them rise, fall, and pass through.” Before you judge yourself for falling short of the definition, let go of your inner critic. Mindfulness is a judgment-free zone. “When being mindful, you are noticing whatever it is that you are experiencing with compassion and acceptance instead of with judgment, which can easily be a default habit,” said Joree Rose, MA, LMFT, a licensed marriage and family therapist, mindfulness and meditation teacher, author of A Year of Gratitude, and podcaster.
In our fast-paced, go-go-go culture, we’re either going full speed ahead or on autopilot. Rose explained that practicing mindfulness is having intention to respond rather than reacting to what life throws at us and knowing why we are doing what we are doing. In other words, when we are mindful, we become the drivers of our own lives. Instead of just going through the motions, we are intentional in our decision-making.So how do you start practicing mindfulness?
While we all want to be happy and perform at our best 24/7, it’s not possible or realistic (and that’s OK!). So when life throws you a curveball, having a few go-to mindfulness tools in your back pocket means the quicker you can recognize the limiting thought or feeling and turn it around. “The simplest way to begin practicing mindfulness is to learn how to pause,” said Nicole Griffin, a mindfulness coach at Calm and Aura. “For many people, taking a deep breath is a helpful way to create a pause; for others, maybe it is taking a walk or a warm bath, placing a hand over the heart, or saying some kind words to ourselves.”
Zive echoed Griffin, suggesting four rounds of deep breath—paying attention to how the air feels as we inhale through our nostrils and take a deep exhale through our mouths—and seeing what we notice. “Are your thoughts racing around or are they easy to bring into this moment?” Zive asked. “What sensations are you feeling in your body? Without judgement, just notice what is happening with curiosity.”
Another buzzword vying for our attention (some would say the MVP in self-care) is none other than meditation. “The foundation of a mindfulness practice is meditation, as meditation helps wire the brain toward cultivating new habits and patterns,” Rose said. “Meditation can be done by simply creating the space to slow down for stillness and silence, connecting with your breath, and observing whatever is arising without judgment.” And contrary to what most people think, you don’t have to meditate for hours on end to reap the benefits. If all you have time for is 10 minutes, and it varies what time of day, great!
The common theme here? Breathing is something we do automatically without much—if any—effort and thought, but it’s an effective tool when we’re intentional about it. By simply focusing on the breath, we leave behind any wandering thoughts and bring ourselves back to the present. What’s more, centering ourselves with breath can help regulate mood, attention, and body awareness.What to do to get out of a “meh” funk
1. Reprioritize your daily routine
It goes without saying that what we do (or don’t do) day in and day out affects how we feel. And when we’re in a state of “meh,” Zive suggested evaluating our daily regimen. “Make a list of things that make you feel your best in your daily life and make realistic implementations,” she said. “What feels good for you today may not be what felt good a few months ago or a year ago. It is important to meet yourself where you’re at now.” Perhaps you’ve found that limiting your exposure to social media to weekends helps keep the incessant scrolling and inferior thoughts at bay. Or maybe you want to try incorporating journaling to understand and work through the negative emotions you’re experiencing. Bottom line: Only activities that make your “meh” days (mostly) a thing of the past are welcomed.
2. Tune in to your true self
There’s no one who knows you better than yourself. And when you align with your true self, you’re well on your way to getting back on track. “The true antidote of getting past feeling meh is to connect to the true self, which is within all of us,” Snyder said. “It is the core of who we all are, beyond the fear and the mind chatter. It is the consistent source of unconditional love, peace, creativity, confidence, and joy.” Take time to reconnect with yourself, reflect on who you are today and who you want to be, and stop a few times throughout the day to check in with your body and mind—especially when you fall into the self-doubt trap. Treat yourself like the inspiring, well-rounded, and beautiful person you are!3. Practice self-compassion
As the saying goes, you’re your worst critic. We beat ourselves up if we don’t get the promotion, fall short of looking a certain way, or miss a family dinner instead of giving ourselves grace and celebrating our wins. When we feel out of sorts or suspended in an in-between phase, it’s especially important to show ourselves kindness. “Feeling in a funk is something all humans experience, and it can be a great learning opportunity if we are willing to slow down and listen,” Griffin stated. “Consider how you would treat a close friend or loved one who is feeling stuck and what you would say to them. Then, say those same words to yourself,” she added. Whether it be “This feeling is temporary, and it will pass” or “Recognizing and processing your emotions is something to be proud of,” giving yourself a pep talk will go a long way.4. Incorporate meditation
There’s no magic formula when it comes to wellness (a girl can dream!), but calming the mind, moving the body, and nourishing both with whole foods comes close. Dr. Kim affirmed that meditation, movement, and medicine help us feel more connected to ourselves, our purpose in life, and the natural energy that exists all around us. There’s the common misconception that meditation is limited to sitting still and in silence, but Dr. Kim counts any intentional activity done to calm the mind—dancing, calligraphy, or painting—to be meditation. You can also turn anything into meditation by being intentional and focusing on breath while walking your dog or folding laundry.5. Get moving
There’s nothing like a good workout to get you in the right mindset. If you think a vigorous HIIT or strength-training session is the only way to go, think again. “Any form of movement will help improve the flow of energy in your body and help you break free of feeling in a slump,” Dr. Kim said. “Regular and consistent movement that stretches and awakens your whole body can be more beneficial than stressful exercise if you’re looking to restore your health and improve your mental state.” Stroll around the block a few times a day in between meetings and phone calls, roll out the yoga mat and strike your favorite poses, or jump it out on your rebounder.6. Use food as medicine
There’s no denying that food is medicine. Dr. Kim suggested eating a nutritious diet, staying well hydrated, and adding in specific herbs, natural supplements, or teas to help support your mental and physical health, improve your mood, provide mental clarity, and give you a boost of energy.7. Express gratitude
IMO, giving thanks should be a must 365 days of the year, not just on Thanksgiving. When we practice gratitude, we hone in on the positive. “The more you focus on the good, the easier it is to find, and then it becomes easier to access,” Rose said. “This will help rewire your brain, helping you to be happier and healthier.” Getting in the habit of being grateful for what you have will serve you well, whether you’re in a season of hardship or everything’s coming up roses. And remember, nothing is too small or mundane to be appreciative of.This article is intended to inspire you to live your best life, not to serve as mental health treatment. If you’re experiencing symptoms of anxiety, depression, or chronic stress, it’s important to reach out and get help. See your doctor, get in contact with a therapist, and/or talk to a close friend or family member. If you are experiencing suicidal thoughts or actions, get help immediately.
National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255)
Crisis Text Line: text CONNECT to 741741Here’s How I’m Actively Combating Languishing More
