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      I Ate Only Recipes From This Insta-Famous, Plant-Based Cookbook for One Week—Here’s What Happened

      by

      You should know that I’ve been a major stan of the wellness company Sakara since I first found their website in college (spoiler alert: the branding is good). If you’re not familiar, Sakara is a plant-based meal delivery service, line of products, and lifestyle brand dedicated to making plant-based eating easy and helping people use food as medicine. As a wellness editor and holistic health coach, I have a lot of thoughts about how the wellness industry needs to change, like, yesterday (read: damaging diet culture, chemical-filled foods that pass as “healthy,” and an oversaturated supplement industry). Sakara has been one of the brands that, in my opinion, has always done it right. So when the founders released a cookbook, Eat Clean, Play Dirty, I ordered it as fast as I got my hands on a copy of Breaking Dawn when it came out in 2008 (since then, I’ve switched to #TeamJacob, thank you very much).
      I’m a fan—nay, a worshipper—of a good wellness cookbook. I read them before bed as if they were novels and study them as if they were textbooks. “Extra,” maybe, but I do all the work so you don’t have to. I went through this one in literally three days and loved that while it was recipe-based, the cookbook took a holistic approach, acknowledging that food is only one piece of the cauliflower-based pie. “Lightwork” suggestions were sprinkled throughout the beet burgers and chickpea scrambles, ranging from writing a note with an affirmation to stick on your mirror to turning on your favorite song and practicing being silly. Not only is this the most lovely addition to any cookbook I’ve ever read, but it also made my week way more fun. Read on for what happened when I spent an entire week eating clean and playing dirty (or, you know, cooking only recipes from this Instagram-favorite cookbook). 

      First step: meal prepping
      The first step, of course, was to grocery shop and prep a few basic ingredients for the week. Here were a few things on my grocery list that have most certainly never been on it before: a jar of roasted red peppers, scallions, raw beets, coconut meat, daikon, and kabocha squash. Despite being a bit intimidated by daikon, I successfully completed the grocery list and prepped a few items for the week ahead. The key to eating healthy, whole foods (with less-than-simple recipes) is to prep what you can in advance. I made a few sauces (like a vegan Green Goddess dressing made with avocado) as well as prepped some grains (a couple of the recipes I was making called for rice, but I used quinoa just because I prefer it). I also prepared and roasted beets in parchment paper and washed and dried all the produce. 

      Yes, I did DIY my own sauces
      My first reaction was that many of the meals were actually pretty simple, even if they seemed intimidating, thanks to DIY sauces or sophisticated ingredients. All of my lunch recipes took less than 20 minutes to prepare. I loved that I wasn’t eating basic salads or simple protein and steamed veggies—these foods had flavor. One of my favorite lunches of the week was actually pretty similar (in terms of structure) to a quinoa bowl in my typical weekly lunch rotation. However, the simple addition of roasted and seasoned green beans made a huge difference in flavor (I would’ve normally microwaved green beans or just added raw veggies), but the biggest game-changer was the sauce. 
      Let me go off about the sauces for a second: Whoever said plant-based eating does not have drool-worthy flavor has not tried any of the sauce recipes in Eat Clean, Play Dirty. The Green Goddess that I was so obsessed with was super easy to make; it was basically scallions, avocado, olive oil, lemon juice, garlic, cilantro, basil, and mint, all blended together in my Nutribullet. It was creamier and tastier than any Caesar dressing or non-vegan Green Goddess sauce I had ever had. Another favorite sauce from the week was a “cheese” sauce, AKA a creamy spread made with roasted red peppers and tahini I made for tacos (see below), but I straight up ate the leftovers with a spoon because it was that good. Lesson learned: Homemaking your own sauces is so much simpler than you think and worth the cleanup or prep. Plus, veggies taste better when they’re blended. 

      “Plant-based” isn’t as scary as it sounds
      Another lesson: Beets are shockingly easy to cook with from scratch and wildly delicious when they’re roasted. If you’re like me and have only really eaten beets in raw form (like a beet salad), know that they are freaking delicious and savory when you roast them in the oven with some olive oil and cumin *chef’s kiss*. Thanks to the helpful insert in the cookbook, I also learned that beets are rich in enzymes that are programmed to seek out damaging toxins and then neutralize and eliminate them (delicious and detoxifying? Yus please!).
      In general, a lot of the recipes or items I was intimated by turned out to be pretty easy to work with. FYI: Plant-based doesn’t have to mean difficult or bland. I cooked most of these meals for my boyfriend (who has never met a buffalo wing he didn’t like), and he didn’t think twice about eating totally plant-based meals because I don’t even think he realized he was. Turns out, when he’s eating flavorful and delicious meals, he doesn’t really question what’s in them. 

      While Eat Clean, Play Dirty is technically a plant-based and vegan cookbook, it definitely doesn’t feel like you’re taking away anything. The book is full of sandwiches, pizzas, pasta, desserts (more on that below), and it all looks so delicious, you forget that it’s leaving out some of your favorite foods, whether it’s chicken, brie cheese, or sourdough bread. A lot of nutrition cookbooks first focus on what not to eat or what to cut out, or they have a limited amount of healthy fats or portion sizes to restrict calories, so I love that Sakara fits so seamlessly with my own personal beliefs of adding as many whole foods to your plate as possible rather than taking away or limiting.

      The goal of eating should be adding in as many nutrients as possible
      The recipes may not be five-ingredients-and-under kind of simple, but I loved getting out all my veggies, grains, and flavors to marvel at how many nutrients I could fit into a meal. For example, the delicious little Rainbow Wraps above contained seven different whole foods in a small little package (and would’ve contained eight if I didn’t forget to buy the strawberries the recipe called for). Maybe our goal with food shouldn’t always be easier or less; maybe the goal should be to nourish our bodies more. 
      Even the desserts were full of nutrients. TBH, I was pretty intimidated by the Sexy Cinnamon Rolls (I did not know what psyllium husk powder was and also could not find coconut palm sugar at the store), so I opted for these Seed Butter cookies that were fairly simple and took me under 10 minutes to assemble. Spoiler alert: If you were wondering if sunflower seed butter was a thing and if it could turn into cookies (as I know you were), it is and it can! If oat flour, seed butter, and honey can turn into delicious, decadent cookies, you can do anything. 

      When all was said and done (and by that I mean the week was over and my fridge was completely empty), I truly felt the most nourished I had in a long time. After being used to the same basic recipes over and over again, my week with Sakara reignited my love for cooking and my passion for wellness—I wasn’t just going through the motions. Every day, I felt excited to cook and even more excited to eat.

      Here’s What I Learned:
      1. We can all be salad girls
      I’m traditionally not the type to eat salads for meals. A side salad or starter, sure, but I never felt satisfied enough and typically crave something warm, a little tastier, or more filling. But after trying a variety of salads with additions like roasted tamari mushrooms or a creamy Green Goddess dressing, consider me an official convert. Basically, if you “don’t like veggies,” you’re not doing veggies right. I lived a lot of my teenage and young adult life thinking I wasn’t going to be one of “those girls” who ate salads for meals, called their diets plant-based, and said no to cheese or pasta (like that’s possible?). But ever since I proudly chowed down french toast sticks and spaghetti marinara (at the same time, yes, it has happened) in the high school cafeteria, I’ve learned that we are all “those girls;” it’s just about finding the foods that not only make us feel good but taste good too. Trust me, you won’t miss nacho fries or Dominos pizza when you’re shocked at how delicious a roasted red pepper “cheese” sauce tastes. 

      2. You can do hard things
      OK, so this is a Glennon Doyle quote that is meant to apply to actual life problems, but I think it can be applied to cooking my way through the Sakara cookbook too. No, many of the recipes were not “simple,” but I quickly learned that they were doable. Even complicated chutneys were a few basic ingredients mixed together in a bowl. Not to brag or anything, but I did DIY a vegan cheese, bake nutseed-based cookies, roast a raw beet, and make my own curry. And guess what? I did it during an extremely busy work week when my dog also happened to have severe diarrhea for about three days (sorry if that was TMI, but I just wanted to paint the picture that I didn’t have all day to twiddle my thumbs while waiting for the oven timer to go off). Bottom line: Dishes you never thought you could make might be more achievable and simple than you think. I can do it, and you can too. 

      3. Romanticize lunches
      Yes, I’m good at eating my veggies and pretty much only cook plant-based meals, but I typically rotate between the same lunches. Read: avocado toast, a quinoa bowl with some basic veggies and coconut aminos, or a salad wrap. Lunch has historically been about convenience and what’s in my fridge. But this week got me to realize how much better I felt when I took time to make my lunches feel special. Blending herbs into a delicious homemade dressing or roasting veggies with fresh spices not only made my lunches taste more delicious, but it also reminded me that every chance I have to eat is a chance to make my life a little more special. I’m big on romanticizing the little moments in life, and this was my reminder to romanticize lunch too. Catch me spending my lunch break DIYing sauces and blending gourmet soups from now on. It’s well worth the time and effort. 

      4. Trying new things is a healthy eating hack
      The biggest lesson I learned after this week is to become more adventurous in the produce I can cook. Roast a beet? Never thought I’d do that in my life. Purchase and cook chard? Astonishing. Rather than sticking to the same grocery list of produce (spinach, berries, avocado, repeat), I feel much more confident in my ability to pick out what’s in season or try a new veggie and figure out a way to make it delicious. Also, that aforementioned basic meal rotation? Consider it a thing of the past. Trying new flavors, foods, and recipes are not only the way to keep cooking interesting but also the most enjoyable way to eat healthy foods that make your body feel good. 

      These Are the Cookbooks I Constantly Use
      confessions from a wellness enthusiast More

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      I Tried Jennifer Aniston’s Self-Care Routine. Here’s What Happened

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      You know those article headlines that make your heart stop when you come across them (or is that just a weird me-thing)? Imagine my excitement when I came across this story on Vogue about Jennifer Aniston’s self-care routine and her secrets to looking (and feeling!) as good as she does. Yes, please! After reading the entire interview about five times through, I was inspired. As a wellness editor who loves a good self-care ritual almost as much as I loved every season of Friends, I wanted to get as close as I could to being Jennifer Aniston and try out every detail of her self-care routine for one week.

      A photo of this week’s mood, for reference:

      So what happened when I swapped out my self-care rituals for a Hollywood A-lister’s? Did I achieve her effortless beauty and lit-from-within glow? Did Jen and I (finally) become best friends, as having the same rock-solid self-care routine would make happen? Read on for Jennifer Aniston’s self-care rituals I added to my routine based on her interview with Vogue and my experience trying out each of them.

      1. No phone for the first hour after waking

      The first step in Jen’s self-care routine is probably what I need the most: less phone time. As someone who rolls over and checks Instagram within 30 seconds of waking up, it’s definitely time for a morning routine makeover. As for the details (we’re all about the details), Jennifer keeps her phone stored elsewhere and uses iPods or old iPhones for alarm clocks and sleep apps (which I probably would too if I was paid a billion dollars every time a Friends episode aired). But alas, no television fortune or spare iPhone for me, so I charged my phone across the room and forced my boyfriend to set an alarm on his phone for me (I cannot risk the temptation of turning off the alarm on my own phone when TikTok is just a click away). 
      Jen talks about finally checking her phone after about an hour to find text messages wondering where she is, which I can only assume is from her team of assistants, BFF Courtney Cox, or maybe Brad Pitt finally realizing he can’t live without her (we’ve known that for 20 years, Brad!). I don’t have a team of assistants or Brad Pitt caring about why I haven’t answered their texts, but at least my boss would notice if I was MIA, right?
      At the end of the week, I have to be honest: My mornings were so much better. I had more time to fit in meditation (more on that below), and I swear I felt less stressed when the first thought of my day was not centered around catching up on other people’s lives or texts I had missed. I’m even inspired to keep my current phone when I get a new one just to use it for sleep apps and alarm clocks. That’s some bougie ish, but it’s also pretty genius. 

      2. Use the Pattern app

      While this is technically not a core piece of her self-care routine, Jennifer did mention that her phone is reserved for texts, emails, and the Pattern app, of which I needed to try. If it’s good enough for Jennifer Aniston, it’s good enough for me (also, it’s free, so I’m down). I had never heard of Pattern, and TBH, it kind of blew my mind. It uses data to help you better understand yourself and others for the purpose of deeper connections. In a world where most of our screen time is spent watching people we don’t know dance or cook feta pasta, it was cool to spend some time exploring my personality and what’s going on in my life.
      You can use it as a tool to understand yourself better, a reference to make goals (it gives you peak days/times), or even as a way to connect with people who share similar personalities and values. Think of it like a dating app, only instead of swiping left on gym selfies, you’re matched based on your deepest personality traits. I learned that I’m self-critical, deep, and passionate and also that I need to let go of the past (my therapist has been telling me that for years). It’s actually cool, and I thank the app gods and Jennifer Aniston for bringing such a fascinating tool into my life for free.

      3. DIY a collagen latte

      Probably the best thing to come out of this experiment is that I finally know Jennifer Aniston’s coffee order. Scratch that—she calls it a coffee routine. So when I order Starbucks, I will no longer tell the barista that a grande cold brew with one pump hazelnut and an inch of coconut milk is my order, it’s my coffee routine. In a pleasantly surprising twist of events, Jen’s morning coffee is pretty doable. She adds a scoop of collagen from Vital Proteins, a dash of cinnamon, and a packet of Stevia because she has a sweet tooth. Meanwhile, she steams her almond milk while this concoction is forming and will occasionally indulge in her guilty pleasure, hazelnut Coffee Mate (that’s the relatable queen we know and love!).
      Luckily, for this experiment, I already had a milk frother ready to go, a gallon of almond milk on hand, and some collagen that I typically add to smoothies. I prefer the taste of iced coffee, but I quickly learned that collagen plus iced coffee does not equal a Jen-approved superfood latte. Collagen needs heat to dissolve or else it will turn into goop at the bottom of your cup (and not that kind of Goop). But once I nailed the hot coffee routine, I liked knowing I was getting some extra nutrients and protein in my coffee. 

      4. Be mindful of what your eyes and ears ingest

      PSA: Your mouth and stomach are not the only body parts that digest. Jen is protective of her boundaries by limiting news sources, social media, and negative content. It makes me really happy that Jen is protecting herself because I would protect her at all costs. But this is actually a really great point because health is not only about choosing the best way to nourish our bodies with food but also about how to nourish our minds and souls. The podcasts we listen to, the people we spend our time with, the shows we binge on Netflix, the accounts we follow on Instagram, and the way we speak to ourselves (and others) are all things that feed us too. 
      I always try to be conscious of this by unfollowing or muting accounts that don’t serve me, watching comedies that make me happy over horror movies or sad shows, and limiting news to what I absolutely need to know. But this week, I was not only thinking about what not to watch, listen to, and read, I also made a conscious effort to consume more of what to watch, listen to, and read. Instead of scrolling through Instagram or watching Netflix, I read inspiring books and listened to motivating podcasts. To no one’s surprise, it was truly the most motivated I had been in a long time (and not just because I’ve been comparing myself to Jennifer Aniston a little too much). 

      5. Meditate after making coffee

      Spoiler alert: Meditation was by far the most drastic change that came out of this week for me. It’s something I always think I should do but never really make time for. I tell myself I’ll meditate after I take my dog out, on my lunch break, or before bed, but it just never happens. Having a specific time built in to meditate (i.e. right after making coffee) was the game-changer because I actually did fit it in. 
      Jen explained that she meditates after “a few sips of coffee,” so I panicked because I wasn’t sure if she takes the rest of the coffee with her to meditate (will that be a distraction and ruin the purpose?) or lets her coffee sit there and get cold after a few sips (maybe normal for the rich and famous?). I need a detailed play-by-play, Jennifer! I ended up sitting down on my couch with my bougie latte in hand for about five minutes of meditation (I couldn’t let collagen go to waste). 
      Jen uses Insight Timer, so I used it and tried the courses she mentioned: lowering anxiety and how to create gratitude and abundance. Through this experiment, I learned that I definitely prefer guided meditations. There’s way too much going on in my little brain to sit in quiet stillness, and I don’t always know what to write when journaling. Insight Timer achieved what it promised for me—I instantly felt a little less anxious throughout the day, and I also felt major gratitude. This is nothing groundbreaking to the self-care world, but I give a morning meditation 5/5 stars. 

      6. Adopt a pro-aging mindset

      As someone in their mid-twenties, whether I’m for or against aging is not a topic I’ve put much thought into. I like to think I’d already be “pro” because I regularly pretended to be 21 years old before I actually was. But I think we can all agree that of all celebs, Jennifer Aniston is the first one to come to mind when thinking of the buzzphrase “aging gracefully.” Not only does she look phenomenal at every age (like, how?), but it also seems like she hasn’t resisted getting older. Rather, she’s slightly adjusted her hair, beauty, routine, and relationships to each phase in her life without trying to look like Season 1 Rachel Green. 
      The biggest lesson I got from Jennifer Aniston’s pro-aging mindset is also something I’ve learned from my mom’s aging mentality: We are lucky to be able to get older because a lot of people don’t get the chance. I’m sure I’d feel less hunky dory about it when I get crow’s feet and gray hairs, but I do believe there’s something to be said about enjoying every age of life instead of wishing we could be younger. This week, I made an effort to make decisions for my future self by eating fruits and veggies, getting enough sleep, and moving my body, knowing that taking care of myself now is an investment in my future self. As Mrs. Aniston (Jen’s mom) used to say, “This is about longevity. It’s a privilege to grow old, but we don’t have to grow sick.” 

      7. Keep learning and educating yourself

      It’s totally relatable that Jen casually mentioned to her manager that she wanted to educate herself more, so her manager arranged conversations with icons like Jay Shetty, Jessica Yellin, and David Sinclair (to be read in your best Chandler Bing-level sarcasm). I guess when you’re an icon yourself, you have access to all the other icons. But as a total wellness nerd who loved school (yeah, I was that girl), I love that learning is a key part of Jen’s self-care routine. The goal of wellness is really just growth: growing in health, growing in self-love, and growing in knowledge. When we’re constantly learning, we’re constantly growing.
      I always make an effort to attend lectures, listen to podcasts, and read books to grow my health knowledge, but the major change from this week was how I saw those efforts. I typically see education as an extension of my career, like I’m staying up-to-date to be the best I can be at my job. But seeing it instead as a way to care for myself really transformed what I got out of it. Education, even in the name of a career, helps us grow as people, not just as a job title. If you ask me, that’s caring for yourself more than a face mask or smoothie ever could.

      8. Supplement your health with products that work

      To quote Jennifer Aniston quoting Dr. Sinclair, “As we age, our cells start to shut down and the lights in our body turn off. But you can turn those lights, those genes, back on.” One of the ways Jennifer likes to turn those genes back on and age as healthy as possible is through tried and true supplements, like the aforementioned collagen (she uses Vital Proteins, of which she is chief creative officer for the brand).
      I’m typically wishy-washy with my supplements. I’ll get excited about a new multivitamin and take it religiously for a couple of weeks before forgetting about it altogether, or I know I feel my best when I’m consistent with my probiotics but can’t always seem to remember to take them. This week, I was more consistent than I’ve typically been with taking the supplements and vitamins my doctor and I decided were best for me. A major shift was (yet again) mindset: Rather than just another thing I was “supposed” to do, I thought of these supplements as another way to invest in my future self and to “keep the lights in my body turned on” as I get older. You bet I won’t forget to take my multivitamin again. 

      The Verdict:
      Overall, following an A-lister’s self-care routine was surprisingly doable. I loved spending a little extra time prioritizing the things I typically forget about, like tech-free time or meditation. However, the biggest takeaway I got from spending a week as Jennifer Aniston (I mean basically, right?) is that mindset is her secret. Don’t get me wrong: I’m sure she has a team of the best beauty gurus and wellness experts on speed dial and the best products that only money (and fame) can buy. But her actual routines are fairly simple. No two-hour workouts, strict diets, or 5 a.m. wakeup calls are needed to achieve Jen’s lit-from-within glow.
      I love that the way she cares for herself is built around mindset. She’s not using self-care rituals as a mask to achieve an “ideal weight” or to stay young forever; she cares about health because she wants to live the longest, happiest life possible. Now if that doesn’t sound like the moral of a movie where Jen would play the lovable protagonist, I don’t know what does. 

      Unexpected (and Simple!) Self-Care Techniques To Sneak Into Your Routine More

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      I Was a Wellness Skeptic, But These 7 Items Made Me a Believer

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      Throughout my life, I’d say I’ve consistently been a pretty healthy person. I eat my veggies, exercise five times a week, and know the things that work for my body and do what makes me feel my best. But when the word “wellness” started circulating, well, let’s just say I was a critic. 
      To me, the wellness fad the world was so willingly falling for felt like a scam. “You don’t need all these things to be healthy,” I thought as I saw the people around me turning more and more wellness-obsessed. But after starting my job as an editor and consuming more wellness information that applied to me, I started to get it. It’s not about putting jade eggs into your vagina or buying a $150 supplement that claims to change your life—it’s about prioritizing your health and what that means to you.
      Over the past 12 months or so, I’ve been putting more effort into the things that make me feel more healthy on a day-to-day basis. While the bigger things matter, these small things that are incorporated into my daily routine have made the biggest changes to how I feel. I never thought I’d admit it, but these seven wellness products might actually have made me a wellness believer.

      Equilibria
      Daily Drops
      After hearing about the wonders this worked on so many people in my life, about a year ago, I decided to give CBD a try for myself. It had always felt intimidating to me—how much am I supposed to take? How often do I take it?—until I started using Equilibria. With your orders, you also get access to personalized dosage support, where you speak to an expert about your personal day-to-day life and your goals with CBD. I worked with mine to figure out how many milligrams I should be taking each day and made a system custom tailored to what I wanted from CBD, rather than just winging it based on an internet search.
      After using it consistently, I’ve noticed a huge difference in how I feel every day. It helps keep me grounded and gives me a sense of calm no matter what my days entail. Of every wellness product I’ve tried, this one has actually improved my quality of life, and using it requires no time or effort (like most life-altering changes do). All I have to do is remember to take my prescribed dose every morning after breakfast. I can’t imagine a day that this won’t be a part of my routine.
      Use the code theeverygirl for 20% off your first Equilibria order.

      Facial in a Glass
      I’ve recently become a member of the mid-20s club, and with that, I’ve noticed a lot of changes with my skin—and none of them have been good. More irritation, breakouts, and redness are a part of my life now, and I’ve been trying just about everything to help get it under control. I’ve been a fan of 8Greens for a long time, as the dissolving tablets contain actual greens and dissolve into your water and give it a citrus-y, completely non-green juice taste.
      This version is formulated specifically for the skin’s needs, and in addition to the eight types of greens, it also contain marine collagen and biotin. When my skin is really acting up, I’ll pop one of these in my water, and I swear the next day, my skin always has calmed down and has more radiance. It’s one of the only ingestible beauty supplements that I’ve noticed a difference from, so they’ve earned an A+ from me.

      Amazon | Venture Pal
      64 Ounce Water Bottle
      Everyone knows how important drinking enough water is for optimal health, but it isn’t always easy to get enough water in. Since we started working from home, I would sometimes go through half the day and realize I hadn’t drank any water at all. Now, every morning, I fill up this jumbo water bottle to keep at my desk. Not only does it give me time reminders to keep drinking, but I also only need to drink two of them to hit my water goals. Now, I hit my water goals with no problem.

      Pure Matcha
      I’ve been a matcha drinker for years but fell off the bandwagon for a while when I felt like I just didn’t have one I really loved. Matchas can vary quite a bit in taste, and this is one of the best ones I’ve had. It has a rich flavor, which makes it perfect for mixing into an afternoon latte and curbs me from having a second cup of coffee.

      Mini Air Fryer
      If there’s one kitchen item that has absolutely changed my life and how I eat, it’s my air fryer. I have a small kitchen, so I picked up this mini version, and when I say I use it every single day, I’m not exaggerating. I’m not a great cook and dread the effort I have to put into it, but this literally does all the work for me, even for things I dread cooking, like chicken. I keep it on my counter and then toss my ingredients into it whenever I need to eat, and within a few minutes, I have a perfectly cooked meal. It’s stopped me from ordering takeout more times than I can count.

      Imperfect Foods Subscription
      As we’ve established, I’m not the best cook, which also leads me to being on the lazy side when it comes to grocery shopping. I dread it, and while I tend to do bigger grocery runs every time I do shop, it also means I’m out of produce before I want to go to the store again. This has absolutely been the perfect solution for me.
      I have a subscription to the smallest Imperfect Foods box, which gets delivered to me once a week. You can choose every single item that goes into your box, which for me, is usually different fruits and vegetables. Not only does it mean I always have fresh produce to eat, but since I get to go through the list of their weekly options (which are vast), I have also tried and loved several new produce items I never would have picked up in the store. I love getting my weekly box to supplement the other food I have in my kitchen because it means I’m constantly mixing fresh, nutritious foods into every meal.

      Levitate 4 Running Shoes
      My exercise of choice is running, and while some will disagree with me, I’m a firm believer in a great running shoe. I have super flat feet (I’m talking no arch whatsoever), so I take the time to find the running shoes that are right for me and replace them about once every eight months. These are my latest running shoes, and they’ve been an absolute winner. They’re springy, supportive, and unlike many of the running shoes I’ve had, quite chic. I know if I don’t like a running shoe right away, but these are ones I would absolutely repurchase.

      This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

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      Financial Wellness Is the Latest Self-Care Trend—Here’s What You Should Know

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      Sure, you’ve heard of buzzwords like work-life balance, self-care Sundays, and positive affirmations, but have you heard of “financial wellness?” Take a pause from your face masks and meditation pillows: There’s another form of self-care, and it just might change your life. According to a Bank of America survey, over half of companies are now offering financial wellness programs, and major universities like UCLA have started financial wellness programs for their students. Even though corporations and major businesses are instilling financial wellness programs for their employees, it isn’t just corporate America lingo or a buzzword reserved for Wall Street employees and bankers. Financial wellness is actually a crucial part of individual self-care and physical health that many people ignore. Read on for this important factor of self-care and how you can practice it yourself.

      In this article

      What is financial wellness?
      To put it simply, financial wellness is exactly what it sounds like: healthy finances. You feel prepared to handle any financial crisis, are in control of paying off debt, know what’s coming in and going out, and don’t feel stressed over your financial situation (no matter what income you make). But financial well-being does not end at having “enough” money and knowing what to do with it. The difference between financial wellness and financial literacy is that financial wellness recognizes that money is not an end destination (i.e. the end goal isn’t just to make a lot of it); instead, money is a tool we use to live our happiest, healthiest, best lives possible.
      Money is a trade system. You’re exchanging your life’s energy for whatever you want to make your life happier, healthier, and better. Think about it: Money is simply a tangible exchange for the biggest portion of time, energy, passion, and experience you put into your life. How you manage, invest, and spend your money not only dictates your future finances, but it’s also subconsciously sending a message to yourself about what your life’s energy is worth. 

      Why is financial wellness important?
      If you view your bubble baths and superfood lattes entirely separate from tax season and your IRA, it’s time you start looking at the big picture. Think of your well-being as a pie chart. Of course we know the nutrition pie slice, the fitness pie slice, and the stress-relief pie slice. Maybe you even know that strong relationships and a fulfilling work life are also important pieces of the pie. But finance is also a slice of your well-being pie, as it’s such a huge part of our lives. 
      Finance is one of the most common major stressors, and (as many of us know all too well) chronic stress can negatively affect our health and well-being. Financial anxiety not only affects your bank account or spending habits, but it can also bleed into other areas of your life as well (stress over big purchases, avoiding necessary healthcare for fear of the bill, affecting relationships, etc.).

      Beyond stress that comes with poor financial wellness, good financial wellness is a tool to help our lives be better; it’s knowing how to use the money we have for our well-being (and grow that money for more well-being). Think: achieving whatever makes us happy, whether it’s creating a home, taking care of a family, or having amazing experiences, as well as spending money on our health, whether it’s necessary healthcare, a gym membership, or regular acupuncture sessions. 
      The end goal isn’t actually to have a lot of money. The goal is to spend a lot of money (and know how to spend it) throughout your life so you’re as healthy and happy as possible. I don’t mean you can spend all of your paycheck on Postmates and shoes. I mean that at the end of your life, you’ll be able to look back on many decades of experience, memories, and happiness that you achieved partly because of how you spent your money. Financial wellness is beyond investing, saving, and 401ks; financial wellness addresses money as a common stressor, and it also views money as a tool to help us be healthier and happier. The good news? You can add it to your self-care routine no matter what your income is or what financial situation you’re in. Here’s how:

      Tips to increase financial wellness:

      Budget based on what brings you joy
      Be thoughtful about how you want to spend your life’s energy. Does it really bring you joy to grab drinks with that friend you don’t have fun with or to buy the top you’ll never end up wearing? Managing your money based on what does and doesn’t bring you joy will reduce stress that comes with spending money on the vacations, items, and experiences that you truly love.

      Educate yourself
      Throughout all my years of education, not one person decided to tell me that a personal finance class might be something important (or even accessible!). A lot of my financial stress comes from feeling uneducated. What the heck are all these types of accounts, how do I pay off debt, and what can I actually “afford?” Simply educating yourself might take away a lot of stress, help you grow your money, and find out what you deserve. Talk to your employer or university to see if they offer financial literacy programs, take our Finance 101 online course, or check out a resource like Ellevest, which is dedicated to educating and helping women manage their money. 

      Invest in yourself
      We’ve been talking about spending money, but money can also be invested. Just like you invest money into stocks to get more than what you originally invested over time, you can invest money into other things as well: get the gym membership, purchase that online course, or shop for organic groceries. Another financial wellness tip: The more money you put into something, the more likely you are to keep it up as a habit. Decide what you want your habits to be, and then invest your money to achieve them.

      Make tracking your money part of your routine
      PSA: If you’re not checking your credit card statements, checking account, and any other accounts or cards on a regular basis, you need to be. Make a finance check part of your weekly routine. Take yourself on a coffee date to set some financial goals at the beginning of the week or put on a face mask and go over bank statements on Sunday evening. Not only can this reduce added stress by identifying credit card fraud ASAP or knowing if you’re close to your credit limit, but you’ll also be more aware of how your money is being spent and feel more in control of your finances. 

      Automate savings
      The rule is to pay your past self first (debt) and pay your future self next (savings). If you’re having trouble saving money or want to start saving for those big life purchases that will make you happy, try to automate so you don’t have to think about it. Even if it’s just $5, set up an automatic deposit or transfer into a separate account from every paycheck. It’s kind of like setting short, easily attainable goals so you feel like you’re getting closer to what you want most in life, and it also brings clarity to know how much money you can spend on your day-to-day expenses and purchases to still enjoy the moment. The key is to save what you can but remember that the point of saving is so you can eventually spend it. Don’t forget to actually spend on the things you really want. 

      Spend money to make you happier
      Even if you don’t think you have any money to spend, is there any way to rearrange your budget for the things that will really make you happy? If a facial puts you in a state of bliss for days or a service like Instacart or Blue Apron saves you time and energy from chores you hate, try to see where you can find the money for it, at least once every few months. This might be as simple as using a Keurig instead of your $3.50 Starbucks every morning, packing lunch instead of buying it, or pulling from your clothing budget.

      Why Money Actually Can Buy Happiness (and How) More

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      10 Date Ideas That Don’t Involve Drinking

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      Abstaining from alcohol has become the new normal for many millennials and Gen Zers, with health and hangover-related issues key factors in cutting down. But with “going for a few drinks” a go-to first date choice, is it possible to enjoy playing the field if you’ve chosen a more teetotal lifestyle?
      Whether you’re cutting down on your cocktail intake, playing designated driver, or simply keeping dry-January going for a few months longer than planned, there’s no reason that your dating life should suffer. Try out a few of these date ideas for inspiration the next time that you and your Hinge match decide to go alcohol-free.

      1. Go out for dessert
      Going out for dinner on a first date can be slightly intense—if you don’t like your date, then there can be a lot of courses to get through. Instead, suggest grabbing dessert together for a low-pressure and no-alcohol chance to get to know your date better. After all, their choice between vanilla and mint chocolate chip might be a deal-breaker.

      2. Take a walk
      If you don’t feel like sitting across from someone for hours without a glass of wine to break the tension, then try a daytime date instead. A walk or hike is a good opportunity to chat with someone and to find out if they’re the active and outdoorsy type. If there’s ever an awkward silence then your surroundings should offer a good distraction, and there will be plenty of isolated spots for a quick smooch should the mood take you!

      3. Check out a comedy show
      I always balk at the idea of going to a movie theater or a show as an early date—after all, sitting in the dark in silence is hardly a great way of getting to know someone. As an alternative, a comedy show is a more interactive way of enjoying entertainment with your date, sharing interests, and having a fun evening together. There are usually plenty of breaks between performers to chat about your favorite jokes, and you could grab a (non-alcoholic) drink afterwards to get to know each other better. 

      4. Meet for a coffee
      OK, this one might be standard dating fare, but I’ve always been a big fan of a classic coffee date. It’s easy to fit into your day if you’re busy, low-pressure, and (most importantly) a chance to load up on caffeine. If you’re unsure about a suitor that you’ve swiped right on, then a quick coffee hour is an easy way to figure out any initial interest, and you can easily extend the date into something more substantial if you find yourself feeling loved-up over your latte.

      Source: Hasnain Babar | Unsplash

      5. Find a local food festival
      Whether you’re a foodie or otherwise, then checking out a food festival offers up a fantastic variety of things to do and see, alongside plenty of opportunities to sit and chat. If you live in a city or large town, then look out for local events and choose your favorite (I’m a big fan of anything cheese-related). Share dishes with your date for an ultimate romantic experience and a chance to sample even more culinary delights.

      6. Visit a museum
      Museums and art galleries are perfect for sparking interesting conversation, ideal for ensuring that you and your date have plenty to talk about. Better still, museums are an affordable first-date choice, with many encouraging donations rather than having a set entry fee, showing that original date ideas don’t always have to be costly. Take your date to see your favorite local artwork or explore a shared interest that you have to build a strong foundation for getting to know one another and finding common ground.

      7. Go for a dog walk
      If you and your date are both animal lovers, then bringing your pets along for a first date can be a perfect way to share your passion and see how your puppies interact. If you don’t have a dog yourself but would like a chance to help out pet-owners, then consider signing up for a dog-walking app. Dating aside, this can be a great solo hobby, and could be a fun thing to do in future with a dog-loving date.

      Source: Nate Johnston | Unsplash

      8. Share your favorite hobby
      Are you an avid rock-climber? An aspiring yogi? Someone who hits the driving range every weekend? Sharing one of your hobbies with a date is a perfect way to showcase your personality doing something that you love. Keep it fun and relaxed, and offer to let your date show you their favorite thing to do on a second date in exchange.

      9. Play mini-golf
      Bring out your competitive side by challenging your date to a few rounds of putt-putt. There are plenty of often extravagantly themed indoor venues popping up across the country, and although many serve alcohol, abstaining will mean that you can keep score and show off your swing.

      10. Go to an alcohol-free bar
      If you really do love going to a bar on a first date, then the good news is that the nightlife scene is catching up with the trend for going alcohol-free. Venues such as Sans Bar in Austin and Listen Bar in NYC serve up zero-proof offerings crafted by mixologists so that you can enjoy a cocktail whilst remaining booze-free. With new options opening regularly, it’s worth searching what’s on offer in your local area.

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      How to Actually “Detox,” According to Experts

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      When you think about how to detox, what comes to mind? Is it the restrictive diet Gwyneth Paltrow swears by or an intense sauna session? Maybe it’s trendy juice cleanses that became mainstream in 2010 or the detox teas that promised you’d lose a whole pant size after a couple weeks (which, like, how on earth can that possibly be healthy?). There’s no doubt that wellness trends can be confusing AF, especially when the supplement industry is doing more marketing than being a helpful resource. There’s a lot of misinformation out there when it comes to detoxing the body. So, for the betterment of humanity and to prevent another woman from suffering through a juice cleanse, I wanted to set the record straight on what “detoxing” really is and how we do it. 

      In this article

      What does “detox” mean?
      We throw around the words “toxins” and “detox” when it comes to food, wellness routines, and beauty products, but what do they really mean? “Toxins are toxic molecules that can be ingested by the body through external sources,” explained Dr. Alejandro Junger, MD, an LA-based cardiologist, founder, and medical director of the Clean Program and best-selling author (also commonly known as “the father of detox”). “Outside toxins are all human-made chemicals: air pollution, chemicals in water or beauty products, medications, building materials in our houses, and mostly from processed foods or non-organic produce.”
      Before you quit your current life, move out to the country, and live totally toxin-free, rest-assured that your body has a solution. “Fortunately, a majority of these toxins can be converted and expelled, thanks to the ‘detoxification system’ in the body,” Dr. Junger said. There’s also what’s known as internal toxins, like excess cholesterol, bacteria, viruses, etc., that the body fights and removes internally. It turns out that we don’t need products, cleanses, and diets to help us detoxify. The body is a powerful detoxifying machine all on its own. 

      How does the body detoxify?
      Spoiler alert: a lot of ways. Many major systems in the body are part of the detoxification process. “The body detoxifies in a few ways: the liver and kidneys play the biggest roles, but the digestive tract and skin play important roles as well,” explained Dr. Chris Airey, MD, the medical director at Optimale and a practicing physician with the NHS. “The liver removes toxins and breaks them down so that the kidneys can pass them out. The kidneys filter out waste, the digestive tract passes harmful substances out of the body through bowel movements, and the skin detoxes through sweating.”
      “Your liver does the heavy lifting when it comes to detoxifying the body of substances it sees as waste or harmful,” agreed Dr. M. Kara, MD, a longtime doctor at The Cleveland Clinic and founder of KaraMD. “It does this by metabolizing these harmful substances into less harmful ‘metabolites’ that are then eliminated via the digestive tract (bowel movements), kidneys (urine), and skin (sweat).”
      If this is all getting a little too “biology class” for you and anatomy is not your thing, the bottom line is that a healthy body is built to identify, process, and eliminate substances that are either unnecessary or harmful all on its own (no juice cleanse required). 
      Though the liver, digestive tract, kidneys, and skin are known as the MVPs in detoxification, the body gets rid of toxins in many other ways too. Dr. Junger cited the way we breathe as a form of detox as well: We breathe out CO2, which is a toxic waste product. Even with something as mindless and simple as breathing, the body knows to breathe in something useful and good for the body (oxygen) and breathe out the bad (CO2). 

      When do toxins become harmful?
      I know what you’re thinking: If the body gets rid of all the bad stuff on its own, why do we need to be aware of consuming toxins? Does that mean that clean beauty is a scam or that we can eat Taco Bell for every meal without consequences? The answer: obviously not.
      Yes, the body has an amazing detoxification system, but there’s only so much it can detox. Think of your body like a river: If a branch or boulder fall into the river, it’s no big deal. The flow of the river pushes the branch or boulder and carries it out to sea, right? But if there’s an overflow of branches and boulders, the river can no longer push through, and it creates a dam. Toxins are like branches and boulders: Your body is made to detoxify, but if there’s an overexposure, the body cannot work fast enough to get rid of them all. Plus, the liver, digestive system, and kidneys need some TLC in order to do their job. You know your body works best when you treat it well, and that goes for the detoxification system too. 

      Ways to assist the body’s natural detoxification process

      1. Get enough sleep
      As if you needed another reason to turn your phone on “Do Not Disturb” and get to bed early tonight. “Sleep gives the body a chance to essentially reset itself,” Dr. Kara said. “By having the opportunity to slow down and refresh, the body can eliminate any toxic waste that has built up during the day.” That’s right, there’s more purpose to precious shut-eye than dreaming about Regé-Jean Page. When you’re not spending energy on digesting food, moving around, or focusing on work tasks, the energy in your body can go into detoxifying. Make sure you’re getting a full 7-9 hours of deep, restful sleep to keep your body working its best. 

      2. Be aware of what you eat
      You knew this was coming. Yes, what you eat matters. Not only do processed foods contribute to the toxins put into your body, but foods that are good for you are also good for keeping the organs in the detoxification system healthy. For example, the digestive tract eliminates through bowel movements, but it needs fiber in order to make consistent bowel movements. Dr. Kara suggested limiting excess sugar or processed foods and eating antioxidant-rich foods (fruits and veggies!) and foods high in fiber. Also, shop organic whenever you can. “By purchasing organic foods, you can avoid many herbicides, pesticides, and other hormones that contribute to toxic waste,” he said.
      “Plants are filled with nutrients that are used by the liver to make enzymes that help it detox,” agreed Dr. Junger. “The more species of plants you eat in a variety of colors, the more chances you will have of getting these nutrients as well as feeding the good bacteria that do 30-40 percent of the work of detoxification needed.”

      3. Drink more water
      You already know that drinking water is the secret to great skin thanks to Gabrielle Union, but it’s also a key player in detoxification. “Drink more water and stay hydrated, as water helps the kidneys flush out toxins more easily,” Dr. Airey suggested. One of the major ways we get rid of those toxins is through—you guessed it—our urine. So not only does hydration assist the kidney’s flush of toxins, but it also makes you urine more frequently, meaning you’re eliminating more toxins (so I guess it’s not a badge of honor that you can hold it through a six-hour flight?). Forget detox teas, powders, or juices. All you need is good ol’ fashioned water to help the body get rid of what it needs to. 
       
      4. Exercise
      Exercise can help you get stronger, improve heart health, and even boost mood, so it’s no surprise that the one-stop-shop for optimal health is also good for getting rid of toxins. Dr. Airey explained that exercise promotes lymphatic circulation and sweat, both of which are crucial to the body’s detoxification process. The lymphatic system is another important part of the body’s detoxification, and one of the ways to move “waste” to the lymph nodes is through moving and working the muscles. Plus, sweat not only expends electrolytes and water, it also rids the body of toxins. BRB, going to sign up for hot yoga! 

      5. Reduce your exposure to toxins
      Besides just helping your body be healthy overall so it can work optimally, you can also make some changes to avoid exposure to toxins to reduce the amount of detoxification the body has to do on a regular basis. Many toxins are unavoidable (especially in our modern world), but be aware of where you can make simple swaps or changes that are not only better because they reduce your body’s exposure to toxins but are also better for the planet. “The simplest way to assist the body’s detox system is to reduce exposure,” Dr. Junger recommended. “Filter your water, filter your air at home, and spend time in nature breathing fresh air. Use green materials when building your home and use non-toxic/clean cosmetics, toiletries, and laundry products.” Think of these little updates as your way of telling your body, “Thanks for all you do, and I got your back!” 

      Please consult a doctor or a mental health professional before beginning any treatments. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

      How to Detox Your Sleep Routine More

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      Looking for Better Sleep? This Super Ingredient Might Be the Answer

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      So you work out, eat your veggies, and have a meditation practice, but your sleep is not so great? Join the club. Not to fret, exhausted readers: CBD for sleep is changing the game. We love CBD for everything from period cramps to sore muscles, but the plant-derived ingredient might also be the secret to getting good quality Zzz’s. According to the American Sleep Apnea Association, 70 percent of adults don’t get enough sleep. If you work long hours, are balancing a busy life, and/or know what it feels like when a new season of You comes out on Netflix, this statistic probably does not surprise you. Besides those late-night bedtimes and early-morning alarms, many people suffer from insomnia, difficulty staying asleep, or that growing to-do list in your mind keeping you awake. There’s no doubt that lack of sleep is an epidemic. So could this trendy ingredient be the solution?

      How does CBD benefit sleep?
      You might have seen CBD in your skincare and lattes, but it turns out that one of the most common ways CBD is used is to improve sleep and decrease anxiety. So is there any truth to it? A 2019 study found that 66.7 percent of test subjects reported better sleep after a month of taking 25mg of CBD. Another study from 2014 found that CBD can improve the symptoms of certain sleep disorders, while yet another study found that CBD might be beneficial for both sleep disorders and drowsiness during the day. While the studies on CBD are fairly new and more research needs to be done, the research so far is looking promising. “CBD has been shown to improve sleep quality and quantity in small, randomized controlled trials, but more research is needed,” said Dr. Jaime Corroon, founder and medical Director of the Center for Medical Cannabis Education and a medical advisor at CV Sciences.
      As for why CBD affects sleep, it might be because CBD tackles one of the most common causes of sleep problems: stress. “Research suggests that CBD may target certain receptors in the brain and central nervous system, which can assist in altering levels of serotonin, which is a neurotransmitter that plays an important part in your mental health,” explained Katherine Hall, a sleep psychologist and sleep coach at Somnus Therapy. 
      Research aside, I can personally attest that I get the best sleep of my life after a few drops of CBD oil. As with any supplement or change in routine, consult your doctor, be your own guinea pig, and do your research because every body is different and needs different things.

      Source: Burst | Pexels

      Equilibria CBD
      Because the supplement industry is widely unregulated, it’s important to select a brand of CBD that you trust. If you haven’t heard already, we love Equilibria because their premium CBD is fully traceable and made with industrial hemp flowers from their 1,100-acre partner farm in Colorado (we stan transparency when it comes to supplements!). It’s always organically grown, without GMOs, heavy-metals, and pesticides. It’s basically like the farm-to-table version of CBD. Bottom line: If you do want to try CBD, it’s well worth the time and effort to do your research and invest in a brand you know you can trust. 

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      Daily Drops
      Intended for fast-acting results, these drops not only work as a pre-bedtime ritual, but can also be used during the day to promote focus and ease stress. Best for: wellness nerds who like to DIY superfood lattes (pro tip: the mint flavor makes your coffee taste like a peppermint mocha!).

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      Relief Balm
      The tiger balm you used to apply on sore muscles just got a major upgrade. The Relief Balm absorbs into the skin and you can literally feel it working (trust me, it’s refreshing AF). Best for: relieving aches, pains, and tension that’s holding you back from a good night’s sleep.

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      Daily Soft Gels
      If you struggle with insomnia more than stress or discomfort, the Daily Soft Gels are your best bet. They’re slow-releasing for a longterm approach for even longer lasting effects. Take before bed for a few weeks and you’ll start noticing a major difference in your sleep game. Best for: preventative care and major results overtime.

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      Dynamic Roller Duo
      Peek inside any Everygirl editor’s bedside table, and the chances of finding the Calming Roller are extremely high. With a mixture of essential oils like lavender, bergamot, and rosewood, the formula uses aromatherapy with CBD to ease tension and promote stress relief. Roll on temples or wrists while winding down for the night. Best for: the girl on-the-go who wants a quick de-stressing boost before bed.

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      Balance Bath Bombs
      Love a good bubble bath in the evenings? Same. These bath bombs put yours to shame (sorry!), thanks to 50mg of full-spectrum CBD and relaxing essential oils. Best for: the self-care guru who considers baths a key part of her nighttime routine.

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      Mindful Mineral Soak
      Because CBD can be absorbed through pores instead of just orally, the Mineral Bath Soak (made with Mediterranean and Dead Sea salt, #fancy) promises to totally relax the body, thanks to a blend of scents, CBD, and 30+ minerals. Best for: adding a little extra luxury to bedtime.

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      Daily Treatment Oil
      Personally, I swear the scent of this oil alone gets me to relax, but the 500mg of CBD and nutrient-rich botanicals certainly don’t hurt either. Massage onto the face or body before bed to relax at night and wake up with soft, glowing skin. Best for: the skincare guru who wants to relax while beautifying overnight.

      5 Easy Ways to Get Better Sleep Tonight

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      Anxious about the Reopening? Same. I Asked Experts How to Cope

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      In 2019, I considered myself to be a social person (pre-pandemic and pre-reopening): I’m a decent conversationalist, never had a Taco Tuesday that I didn’t like, and tended to gravitate toward the people I didn’t know at a party. When I got vaccinated and restaurants started opening back up at the beginning of the summer, I thought I was ready to dive all in, see people I hadn’t seen in over a year, and even make new friends. Spoiler alert: I was wrong. 
      Instead of the pre-2020 excitement I felt before going to a large social gathering or meeting someone new, dread set in. Questions like, “What do I do if the conversation lulls?”, “What if I’m awkward?”, and (the worst of them all) “What if I’m still not safe, even with the vaccine?” plagued the nights out where I used to only worry about what to wear or if my mascara would smudge. The truth is that we’ve been at home with only our quarantine crew and Uber Eats drivers to keep us company, and a lot of those “fun” things (like crowded bars or concerts) became situations that put us in danger. Of course, there’s going to be some adjusting. 

      “Feeling anxious about reopening is quite common,” explained Dr. Tyson Lippe, MD, a psychiatrist at Heading Health in Austin, Texas. “A lot of our fear in returning to pre-pandemic functions, like the office and engaging in social events, stems from uncertainty. It is unclear who is vaccinated, what precautions will be implemented, and what the new social norms are.” Basically, even the most social of butterflies are way out of practice. Add on stress about safety and dangerous new strains, and it’s no wonder so many of us are feeling stressed RN. So I did what any wellness editor would do and asked experts for their best tips to cope if reopening and getting back to “normal” isn’t as easy as we thought. 
      Just as a brief disclaimer: We always recommend seeking help. Whether that’s leaning on your best friend, finding a therapist near you, or joining a community for your mental health, it’s always important to prioritize how you feel, especially when going through a tough time. Find a therapist you love, come up with a game plan, prioritize self-care over anything else, and try out these seven tips from experts on how to cope with getting back to “normal.”

      Recognize how you feel
      It may sound basic, but the first step is identifying and acknowledging the way you feel. Maybe you haven’t historically been anxious in social settings or maybe you didn’t know our lack of normalcy throughout 2020 and 2021 affected you as much as it did. Once you recognize what you’re feeling, you can make a plan. “The first step is to recognize that you’re feeling anxious,” Dr. Lippe said. “Pay attention to your emotional state as well as any physical manifestations.” For example, does your stomach get queasy when thinking about going back to the office or does your heart start pounding when you enter a crowded restaurant?
      Keeping track of how and what you feel will help identify certain triggers. “Is it a particular place, group of friends, type of setting, etc., that’s making you feel anxious?” asked Merissa Goolsarran, LCSW, a licensed therapist who specializes in anxiety treatment. “Keeping a log of situations where you might experience anxiousness is helpful in determining if a pattern is present.” 

      Appreciate those feelings (yes, even the negative ones)
      I get it. Any negative emotion, whether it’s stress, worry, annoyance, frustration, or sadness, can feel so uncomfortable that we actually get mad at the feeling. But take it from someone who has been in a toxic relationship with anxiety for years: Thinking “why me?” or “I just need to get over this already!” makes it worse. “We have to give ourselves time to be programmed back in the other direction,” said Dr. Emily Stone, PhD, LMFT-S, a professor and licensed marriage and family therapist. “Of course we are going to experience anxiety returning to work and other pre-COVID activities: We have been telling ourselves that these situations are dangerous.” 
      Any extra worry or stress may be annoying, but it’s not irrational. In the big picture, “negative” feelings can actually keep us safe. Feelings of anxiousness and fear are biologically useful—the mind reacts to help us avoid danger so we survive (that’s where “fight-or-flight” comes from). After all, emotional reactions like fear, worry, or empathy are what drove us to make safe decisions during the pandemic in the first place. Appreciate the purpose of that extra stress and worry, and then remind yourself that you aren’t in any immediate danger like the fight-or-flight response tells us, and those feelings aren’t serving a purpose anymore.

      Have a mini escape plan
      If you anticipate that your first day back at the office or a larger social gathering might garner some overall overwhelm, have a game plan to help ease discomfort during each situation. “There are several useful techniques to keep you calm when faced with anxiety-provoking situations,” suggested Dr. Mimi Winsberg, a board-certified psychiatrist and the chief medical officer at Brightside. “Try self-talk, breathing exercises, or even rehearsing worst-case scenarios to realize they are not that bad.” Planning ahead is crucial when easing into uncomfortable situations you’re not used to. For example, mentally repeat an affirmation when you start feeling a little overwhelmed at the office, make a list of topics in your head for when there’s a lull in a conversation, or have a back up plan if the restaurant feels a little too crowded for your comfort level (takeout and wine nights are still fun!). 

      Say “no”
      Just because everything is opening back up does not mean you have to totally open back up. In other words, just because you’re happy that concerts, office happy hours, dinner parties, and restaurants are coming back in full swing does not mean you have to do it all. “Go at your own pace,” advised Jenny Okolo, an occupational therapist from London. “While it may be tempting to say yes to everything, do so at your own pace until you feel more comfortable as your confidence returns.” Also, it’s OK if your comfort level looks different from your friends, significant other, or coworkers. “You’ll probably have different standards or a different ‘normal’ than others,” Goolsarran agreed. “It’s helpful to communicate what you’re comfortable with so that you don’t get stuck in an uncomfortable situation.” Let friends know that you’re sticking to small groups or invite your work friend to meet up at a coffee shop with outdoor seating.

      Get into your body
      Whether it’s a day at the office or a night out, if you anticipate any uncomfortable feelings coming on, try a ritual that will help you calm down before heading out the door. “Think of something simple that leaves you feeling more confident, like exercise or meditation,” suggested Teri Schroeder, a licensed clinical social worker and co-founder of Just Mind Counseling. “For many people, focusing on the body before a challenging event can help reduce stress and clear the mind.” Dr. Winsberg agreed, explaining that she often recommends her clients try jumping jacks or even singing out loud prior to social situations to loosen up and let out anxious feelings. Sometimes the secret to calming the mind is as simple as putting energy into the body. 

      Start small 
      Even if you frequented clubs, concerts, and crowds all the time pre-2020, there are many “muscles” you haven’t worked in over a year. That’s right: Feeling social can be like a muscle and requires work to keep it healthy. “Too much too soon may feel overwhelming right now: start small and try to exercise that social muscle again. Resume social life with your inner circle, and gradually expand outward,” Dr. Winsberg suggested. “It may feel most comfortable to first interact with one or two other people who are vaccinated in an outdoor setting,” Dr. Lippe agreed. “As you begin to acclimate [and the CDC guidelines say so], you can move toward larger groups or indoor environments.” Just like biceps or glutes, it may take some time to warm up that social muscle and to identify what will make it fatigue too quickly. Identify what feels doable and enjoyable, and then limit what might be too much, knowing you’ll work your way there.

      Adjust your routines
      So you’re still in the habit of sleeping in until two minutes before the workday starts, staying in pajamas, and then eating Postmates for dinner in front of the TV? No shame in your quarantine game, but we can all agree that our routines are very different from the days working out at 7 a.m. or putting on a full OOTD before commuting, and then running errands or heading to happy hour after 5 p.m. (how did we do it all?). If your routines are the same when you were staying at home, of course, any difference will feel overwhelming. Even if you’re not ready to go back to the office or fill up your social calendar, start adjusting your routines.
      Roxanne Francis, MSW, RSW, a psychotherapist and owner of Francis Psychotherapy & Consulting Services, recommended structuring your day as if you were going into the office (even if you’re still working from your couch): get up earlier, get dressed as if you were going to work, and treat your WFH space as if it was your actual office (no more empty candy wrappers or dirty dishes). Also, if you’re Zooming with friends after work, put on jeans (pause for shock), take a walk around the block beforehand, or just do a quick makeup routine to start feeling that normalcy come back.
       
      *These tips are meant to be used as inspiration for coping with stress or anxious feelings, not as a treatment for anxiety. Anxiety can feel isolating, but you shouldn’t have to feel as though you’re going through it alone. Please reach out to your doctor, a therapist, or another trusted professional for support.
      If you are experiencing suicidal thoughts or actions, please get help immediately. 
      National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-273-8255)
      Crisis Textline: text CONNECT to 741741

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