Mind

To say Sydney Sweeney is a rising star is an understatement. Her on-screen resume reads like a must-watch TV ad: Euphoria, The White Lotus, The Handmaid’s Tale, and Sharp Objects—just to name a few. And she made her first debut at fashion’s biggest night out (AKA the Met Gala) this year, proving she can add fashion “It Girl” to her experience. It’s not all fame and fashion for the Idaho native though—she restores cars, sweats it out in the MMA cage, spoils her rescue pup, and prioritizes her mental health (a far cry from her Cassie and Olivia characters). I turned to my trusted celebrity sources to get the details on how Sydney finds balance. Read on for five ways Sydney looks after her mental well-being. Celeb or not, we can learn a thing or two from her. 

Make time for self-care
Carving out me-time has never been more embraced than it is now, but I’d argue that we could all still use a little nudge every now and then. Sydney backs me up on that. She reminds us that self-care is individualized and can shift depending on the day or season in your life. “You can be OK one day and it’s totally OK if you’re not the next because I think you have to start every day new, and you have to start every day trying to appreciate and love yourself, which can be difficult sometimes,” she said. Sydney’s form of self-care? Using her nifty ice roller, getting lost in HGTV, setting relaxing vibes with candles, and chilling with her dog.
Deciding what you need to take care of you can be a challenge (let alone finding the time to squeeze it in). But self-care can make a world of difference between feeling burned out and empowered. So whether it’s building your sense of self-worth, working on catching more Zzzs, or moving your body, prioritize your mental wellness. 

Stretch your budget
You probably don’t think of your finances when it comes to boosting your mental health, but Sydney encourages thinking twice about how you spend your hard-earned cash. “My family has always ingrained value in stretching a budget and the importance of money to my mind,” she told Yahoo Life. “When you don’t save correctly and you don’t spend your money on important things where it’s supposed to be spent, [I saw] what the damage can be.” Sydney was taught the value of a dollar at a young age, and that has translated into her spending habits to this day. 
Start by creating a budget, and start tracking your expenses to see where you can save (yes, there are apps for that.) If you’re ahead of the game (kudos to you!), there are other simple money-saving tricks of the trade: Give yourself 24 hours before checking out for any impulse and gotta-have-it-now buys, use coupon sites like RetailMeNot and Honey for necessary purchases, and unplug any unused electronics (looking at you, TV). The silver lining? Save a la Sydney, and you won’t cramp your hot girl summer style. 

Practice self-love and body acceptance
I know, easier said than done, but take comfort in knowing this: Even celebs get self-conscious and need to be reminded to practice self-love. Sydney told Glamour that she gets nervous before every red carpet appearance because she has to put her IRL self out there, instead of a character she’s playing. In her interview with Yahoo Life, she said self-confidence is a daily process. “Some days I will feel great and some days I don’t want to get out of bed, and I think that it’s OK if you feel both ways… And sometimes I’m not happy with myself or something just doesn’t feel right. I think it’s important for everyone to know that everyone has feelings, and it’s OK if you don’t feel confident one day, but just know that you’re beautiful, no matter what.” Our bodies do so much for us, and they’re the ones we’ll have for the rest of our lives. Bottom line: Do yourself a favor and take care of your body. 
If “I love my body,” feels out of reach, that’s OK. Take a page out of Sydney’s book and start with honing in on all that your body is capable of doing, rather than what it looks like. There’s so much more to us than physical bodies after all. Try to take judgment out of the equation, and accept that self-love is a journey (with twists and turns, U-turns, and detours), not a race.   
 
Sweat it out
Sydney isn’t just a badass on screen: BTS, she’s killing it in her workouts. From practicing mixed martial arts (AKA MMA) to two-a-day walks with her dog, Tank, it’s no wonder she has rock-hard abs to go with her crop top and red carpet looks. Admitting she’s not a fan of the treadmill, she takes to her neighborhood or the beach for quick runs to clear her mind. And if she has more time for a workout, she gets her heart pumping with a workout video. (Is anyone else wondering if she needs a workout buddy? Same.) To make the most of your exercise routine, mix it up like Sydney. Try a new workout you may be intimidated by, or head outdoors for a stroll, hike, or run. It’s the perfect way to switch up your current routine if you find yourself in a fitness rut. 

Learn a new skill
As if her acting resume isn’t impressive enough, Sydney channeled her love of academia into business school classes while filming The Handmaid’s Tale. “I want to be able to read my contracts and know what the hell they say, so I’m not getting f*ed over,” she told Cosmopolitan. In 2020, she even launched her own production company, Fifty-Fifty Films, to support first-time female authors, nascent directors, and promising screenwriters. Could she be any more lovable?
If you’re having car troubles or find yourself stranded on the side of the road, Sydney is your girl. Taking ride-or-die to another level, she told PureWow that she has always been interested in cars. And that’s no joke—she took apart and rebuilt a Ford Bronco. Whether it’s the Virgo in her or not, she’s doing her mental health a lot of good by continuously cultivating new experiences. In fact, research shows that learning new skills improves your mental well-being by helping you raise self-esteem and build a sense of purpose. So if you’ve been contemplating picking up a new hobby (think: journaling, reading, cooking), take this as a sign to get at it. 

6 Hacks Dua Lipa Does Every Day to Boost Her Mental Health More

When I graduated college a few (OK, a little more than a few) years ago, I suddenly found myself plunged into adulthood with no direction. Up until that point, every step in my life had been laid out for me. But now, the next steps were up to me and I had no clue where to go. I started just going through the motions and hoped to fake it ‘til I made it, but it didn’t take long for that plan to completely fall apart. The days grew monotonous, I had no idea what I was doing with my life, and I started becoming incredibly anxious about the future. I overthought every decision and let my mind run away with my deepest fears. I started trying to control every aspect of my life, even though I knew deep down that was a fool’s mission. My mental health had truly never been worse—I just didn’t realize I was on a downward spiral until I was already fully in it.
When I finally realized what was happening, it took a ton of work to get out of it. But now, I’m in a better place than I ever was before and know exactly what I need to do if I ever catch those anxious thoughts and feelings worming their way back into my mind. The key to keeping my mental health where it needs to be is consistency, but I’m not about elaborate routines that I have to build my entire life around. Instead, I focus on five simple things to make sure I prioritize my mental health on a daily basis. This is what works for me:

1. Stick to my treatment plan
Source: Social Squares
I know I’m not alone in this, but I used to feel a ton of shame talking about my anxiety. I hid the fact that I went to therapy and heaven forbid anyone knew I was taking medication to help with it. But truthfully, there’s no shame in putting your mental health first. Now, I’ll be the first to recommend someone seek therapy and will happily share my experience with SSRIs (common medications used for anxiety and depression) with anyone wondering or curious. This kind of treatment only works if you stick to it, and having worked with my doctor to figure out what’s best for me, I’m now settled into a medication that actually eases my anxiety. To make it super easy for myself, I leave my prescription right on my desk so I never forget to take it in the morning. For anyone hoping to do the same, I recommend turning to Hers, a one-stop solution for all of your personalized mental health needs.

When I first started on this journey, I had to go to a bunch of different doctors for various parts of the process: the initial referral, the prescription, talk therapy. It was so much to juggle while also not being in the best place mentally. I love that Hers offers personalized anxiety and depression treatment plans that include both counseling and prescriptions—all online. With Hers, hours spent on the phone trying to find an in-network provider and driving all over town to pick up prescriptions or sit in waiting rooms are a thing of the past. Access to care is a huge barrier when it comes to seeking help; Hers makes it so easy by providing patients treatment plans that work with their needs and schedule rather than the other way around.
Interested in trying Hers for yourself? Click here for 70% off your first month of treatment!

2. Move my body
Source: Pavel Danilyuk | Pexels
I have terrible news: Exercising regularly is good for your mental health. Prior to beginning therapy, I didn’t really have an exercise routine. Sure, I would work out here and there, but I was one of those lifelong athletes who suddenly didn’t have a clue how to stay in shape after quitting sports. When my therapist recommended I try to get a routine going, it gave me the push I needed to finally do it. I knew my body needed it physically, and setting aside the fact that exercising produces endorphins, which, thanks to Elle Woods, we know make people happy, my therapist provided this logical explanation: When you’re exercising, you can’t really focus on anything else, and afterwards, you’re too tired to.
I try to work out at least four days a week and absolutely notice a difference in my mental health when I fall off this routine. Whenever I’m feeling particularly down or anxious, even just a little bit of movement is enough to make me start to feel better. And sticking to a consistent routine has allowed me to manage my anxiety so much better overall.

3. Take a sleep supplement
Source: Ketut Subiyanto | Pexels
One of the biggest ways my anxiety affects my daily life is in my sleep. To put it simply, I don’t sleep well. No matter what time I go to bed, I always find myself struggling to fall asleep and instead just chill with nothing but my thoughts for company. In addition to a strict wind-down routine (I’m talking skincare, no phone, a good book), taking a sleep supplement is a crucial part of lulling me to a restful sleep. I usually take a simple melatonin gummy I get from the drugstore, but I have recently tried Equilibria’s CBD sleep gummies and am a true convert. They help me relieve any lingering stress and fall into a gentle sleep—but they’re not so strong that I’m super groggy in the morning.

4. Get out of bed right when the alarm goes off
Source: Miriam Alonso | Pexels
This is probably the hardest adjustment I’ve made to my daily routine, but the payoff has been huge. As someone who loves a good nap and looks forward to bedtime every single day, I relish the opportunity to hit snooze and steal a few extra minutes of sleep. Sometimes, I’d even hit snooze until the minute before I needed to be logged on for work, roll out of bed without properly waking up, and get right to work. Unfortunately for my sleep-loving self, that’s not sustainable and those few extra minutes of sleep actually make me feel worse rather than more rested. When I started foregoing the snooze button (one of the hardest breakups of my life, TBH) and getting out of bed right when my alarm went off, I found myself feeling more energized after going through my morning routine, allowing my mind and body to wake up, and then getting to work. On days I sleep in a little too late, I’m sluggish, irritable, and simply not my best self.

5. Take breaks from work
Source: Color Joy Stock
Repeat after me: “I do not have to be glued to my monitor for eight straight hours every single day.” This one became absolutely crucial when I started working from home. It became so easy to sit at my desk for hours at a time without getting up to go anywhere. I didn’t have coworkers to chat with, have to head to a conference room for meetings, or go out to lunch—all things that used to be part of my daily life. Since I started working from home full time, it’s just me, my desk, and my computer for eight hours a day. The “bed to desk to couch and back to bed” cycle was so real and allowed me essentially no time to actually de-stress throughout the day. To help combat this, I try to take a few-minute brain break from the screen every hour or so. And I don’t mean I look away from my laptop and scroll on TikTok for a few minutes. I’m talking about a real break. Whether I stretch for a couple of minutes, play a quick game of fetch with one of my dogs, or go for a walk, I try to give my brain short breaks throughout the day to keep stress and anxiety at bay.

The Best Life Lessons You Learn in Your 20s, According to a Therapist

This post contains a sponsored inclusion of Hers, but all of the opinions within are those of The Everygirl editorial board. More

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 affirmation

To 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

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 741741

Here’s How I’m Actively Combating Languishing More

You probably have tried-and-true affirmations for gratitude or confidence, but what about when you’re feeling unmotivated, bored, or just plain blah? Maybe it’s the changing of the seasons, watching the news on repeat, or not feeling motivated like you used to. We’ve all had the “meh” feeling linger for too long and we’ve all struggled to get out of it. Feeling stuck in a rut is when you’re no longer eager to do your work, fill your social calendar, or do anything extra to stimulate your life. But the good news is that it’s a completely normal phase to go through. 
Let’s be real: Feeling stuck in a rut is not exactly enjoyable. When we look back on our best moments in life, they often involve accomplishing a goal, being surrounded by loved ones, or maybe laying on a tropical beach (my personal favorite). But sometimes, our next great idea comes to us when we feel stuck, and maybe we occasionally need those lackluster days in order to have new and exciting ones. So if you are stuck in a rut right now, you’re not alone. Below are nine affirmations to repeat to yourself to help you get through it. 

1. “I am not alone.”  
When you’re feeling stuck, it’s easy to spiral into what I like to call the “what if” thoughts. What if my friends don’t like me? What if I’m not doing a good enough job at work? What if there’s something wrong with me? While these thoughts are often irrational and leave us feeling worse than before, it’s common to have them. To work through them, talk to someone about it: a close friend, family member, or your therapist. You are your own worst critic, and talking to someone can help you gain perspective and realize that you’re not alone in your fears, even if it may feel like it.

2. “Emotions are temporary.” 
I have a 24-hour rule: If I am upset about something, I wait 24 hours before making any decisions about the situation. About 75% of the time, my mindset changes. In other words, while emotions can help us understand what’s right for us in our relationships, jobs, and many other aspects of our lives, if you’re feeling upset, irritated, bored, or annoyed, also know that these feelings don’t last forever, which is why we shouldn’t quit our jobs just because we had one bad day at work and why we won’t feel stuck in a rut forever. Listen and honor the emotions that come up during this time, but remember all emotions are likely to change. 

3. “What is my body telling me?” 
If you feel overly exhausted or unmotivated and aren’t able to stick to your routine, that’s OK. While some days, we push through and are grateful we went to a workout, other days, our bodies are telling us to stay home, binge some Netflix, and unplug. Both cues are equally important. Just like your body tells you when it’s hungry, the body also tells you what it needs to feel unstuck, more joyful, or motivated. Maybe pushing through to that workout class will make you feel great or maybe taking a few days off to rest and recharge will make you feel restored. Bottom line: When we tune in to our bodies, we can give them the support they need to be resilient.

4. “It’s OK to rest.” 
Society tells us that unless we’re waking up at 6 a.m. every day and squeezing in a five-step skincare routine and hour-long workout before heading to the office, we’re not being productive or accomplished. And while I am all for a morning routine, not every day will be the same. Some days, we need to rest and, most importantly, not feel guilty about it when we do. Rest days are just as necessary as the days we pack our schedules with work, exercise, and happy hours. Our bodies and brains can’t function properly unless we allow them to recharge. 

5. “This too shall pass.”
Now for my favorite affirmation on this list and one that I repeat to myself often. When you are going through a difficult time, it may feel like it’ll never end. It’s important to remind yourself that whatever you are currently facing is temporary and you’ll get through it. This affirmation reminds us that whatever you’re going through will not last forever. Seasons change, people change, and careers change—you won’t be stuck in a rut forever. After every low, there’s always a high.

6. “I am enough.” 
Every now and then, we could all use a reminder to appreciate who we are, just as we are today. It’s easy to fall into the comparison game or think about how you’re not where you thought you’d be in your career, relationships, or financial situation—so much so that you may even be at risk of putting yourself into a rut because you feel like a failure compared to influencers on Instagram or even the goals you set for yourself years ago. Instead, celebrate your successes, no matter how small. Be true to yourself and the version of yourself you aspire to be. And while you’re at it, throw out any old timelines and expectations you’ve held yourself to. You won’t be needing them anymore. 

7. “I let go of what no longer serves me.” 
Going through a meh phase may feel unproductive, but it can be a great time for self-reflection. Take some time to journal or think about all the different areas of your life. What is making you the happiest? What is dragging you down? If something or someone is draining your energy, it’s time to let it go. It may not be easy, but you will feel lighter and create space for renewed energy. Feeling unmotivated or stuck in a rut is never a sign there’s something wrong with you but something wrong with what’s going on around you—maybe you’re feeling burned out because of inner pressure or maybe your friendships are toxic instead of fulfilling. Use this time as a way to better understand what to let go of in order to naturally allow yourself to come out of a rut.

8. “I am the narrator of my own life story.”
Every day you wake up, you choose whether or not to snooze, what to wear, and how you’ll move your body. While these decisions may seem small, they make up your whole life. You are in charge of your life and you have the power to decide your daily outlook. That means you can also choose to stop feeling stuck in a rut or at least adopt a different mindset. Look at the positive side of things and set goals, and before you know it, you’ll start feeling better.

9. “I choose progress over perfection.”
Some would say I’m a perfectionist—I’m a Capricorn and a Type Three enneagram after all. Although I struggle to let go of perfectionism, I have learned that when I do, life becomes a lot easier. Not every day will be as productive or positive as the next, and that is OK. Choosing progress over perfection can be as easy as showing up to the workout class even though you fear not getting all the movements down. As long as we are trying to better ourselves, we can move forward despite the meh days.

50 Positive Affirmations That Will Change Your Life More

Levitating from the stage in a custom black bodysuit adorned with 120,000 crystals (see Future Nostalgia tour), Dua Lipa certainly knows how to command a room. Sure, she has the help of stage lights, special effects, and her voice, of course, but let’s be real: She could be wearing jeans and a T-shirt and still turn heads.
Thanks to Vogue’s The Real Dua Lipa story, I got an in-depth, BTS look into the two-time-Grammy-winning, 26-year-old pop star’s life. Behind all the glitz and glamour and fame, Dua (meaning “love” in Albanian) is a staunch advocate for refugee groups, LGBTQ rights, and racial justice. She’s also a yogi, good cook, hugger, fan of star signs, and overall boss (AKA my new girl crush).
As if we needed more reasons to adore her, she’s been open about her own struggles with mental health. On an episode of The Gurls Talk Podcast with host Adwoa Aboah, Dua shared how she prioritized her well-being during the pandemic. Of course, I took notes. Drawing inspiration from another Vogue piece, I gathered Dua’s six tips on how to care for your mental health from her guest appearance on the podcast. Be warned, you’ll want to be her BFF.  
 

1. Stay connected with loved ones
If there’s one takeaway from the past couple of years, it’s the importance of connection. We’re all guilty of putting off calling our moms or reconnecting with our high school besties. But Dua encouraged The Gurls Talk Podcast‘s listeners to make time to connect with their network to foster the feeling of togetherness. She credited group chats and FaceTime workouts with friends to keeping her sane when quarantined (if only I could’ve been a fly on the wall). Now that we’re back to some normalcy, IRL interactions have never felt better or been more valuable for maintaining our mental health (but you still can’t go wrong with picking up the phone, whether we’re in the middle of a pandemic or not). 

2. Have a journaling routine (that works best for you)
It’s no secret we’re journaling stans at The Everygirl, and Dua would give us major props for making the practice part of our routines (that practically makes us BFFs, right?).  While writing songs is Dua’s main form of journaling, she suggested writing about your feelings and not being afraid of your thoughts and putting them down on paper (whatever way feels best for you). Whether it’s a diary entry, poem, short essay, or just a few bullet points about how you’re feeling, Dua said journaling really helps bring your mental health A-game. To make it even simpler, she recommended grabbing a piece of paper and scribbling out whatever you’re thinking—it doesn’t have to make sense and you can rip it up after all is said and done. Leave it to Dua Lipa to make journaling even cooler. 
 

3. Try positive escapism
Wanting to take a break from challenging emotions (think: a breakup, work pressures, a health scare) is normal. Although temporary, it gives us the chance to disconnect and take our minds off our circumstances so that we can reset and be in a better headspace to handle obstacles. Dua’s form of escapism? You guessed it: music. Sometimes, all we need is a good cry or a solo dance party to our go-to songs to shake things off. But other times, it takes more effort.
If you could use an actual physical escape to, say, a private island but it isn’t in the budget (if only), plan a weekend getaway or staycation to look forward to. And when future plans just won’t cut it, settle in to a good book, pick up a new hobby, or get lost in a movie or show. While imagining yourself as a Real Housewife (you pick the location) won’t solve your problems, it can provide the space you need to gain perspective and reframe your mindset.

4. Take a social media hiatus
We’ve all been down the IG rabbit hole of incessantly scrolling through the filtered and edited lives of friends and influencers—the next thing you know, you’re comparing yourself and your life to theirs. Dua Lipa told Adwoa that there was a point when online criticism kept her from feeling proud of her achievements. “I don’t think I could have done my second record if I hadn’t taken a step back from social media,” she said. “You should always remove yourself from things that have a negative impact on your mental health. Leave any good things that inspire you, excite you, and make it fun.” 
Taking Dua’s advice, set boundaries around your social media usage. Limit the amount of time you spend on TikTok each day, schedule social media-free days, or take a month-long breather from certain apps. If you need more convincing, consider this: A 2021 study revealed that most participants reported a positive change in mood, reduced anxiety, and improved sleep during and immediately after a break from social media. 

5. Regularly practice kindness
Dua’s MO in a nutshell? “Work hard and be nice,” she shared with Adwoa (changing my status to #1 fan). The power of kindness goes beyond making the person on the receiving end feel good (even though that’s good enough!). According to the American Psychological Association, acts of kindness boost happiness and well-being and is even linked to physical health benefits. Even observing or looking back on kind acts have been shown to increase well-being. So smile at every stranger, treat a friend to coffee, or pay others a compliment because you just might start a domino effect. Also, you deserve to show yourself kindness. “Think about what you’re saying to yourself because you talk to yourself the most … Be kind to yourself,” Dua stated. I couldn’t have said it better. 

6. Give back
If you’ve ever volunteered for an organization, donated money to a cause you believe in, or used your voice to help others, you’re also doing your mental health good. Beyond contributing to charities (she works closely with UNICEF and UNHCR), Dua swears that supporting your friends and family is not only an important thing to do but is also a wellness hack. Whether it’s as small as sending a positive text message to your gal pal or making dinner for your parents, showing altruism does more than just produce feel-good moments. Research shows that giving back is the closest thing to a magic pill, filling our brains with dopamine, endorphins, and oxytocin. In other words, bring on the happiness!

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Until recently, my journal and I were nothing more than acquaintances who would give an obligatory nod or “hello” when we happened to cross paths. It would go from sitting on my desk to my nightstand to the kitchen countertop (my attempt to see if its location would make a difference), always staring back at me, nagging at me to fill its pages. When I did put pen to paper, it was often out of guilt and my entries were surface level and not consistent by any means. But that all changed when I learned (and wrote) about manifestation journaling. Now it’s the anchor to my day—a part of my daily routine to ground me and work through any anxiety.  
For me, buying a shiny new journal helps reignite my journaling habit when it starts to feel mundane. After all, it’s a blank canvas with endless possibilities. But if you’re new to journaling, it can be daunting and leave you asking, “Where do I start?” and “What do I write about?” The good news is that there’s no right or wrong way to journal. Finding what works best for you to start and stick with the practice on a regular basis is all it takes. Keep reading for a beginner’s guide to journaling. Welcome to Journaling 101. You’re going to want to take notes. 

In this article

How to start
1. Determine your “why”
ICYMI, journaling is having a renaissance, and for good reason. From alleviating stress to managing anxiety, I’d be hard-pressed to find someone who has tried it and would not recommend it for its many benefits and uses. Maybe you’re on the hunt for a new creative outlet or looking to switch up your self-care routine. Or perhaps you need a resource to work through limiting thoughts or explore your feelings. Knowing why you’re jumping on the journaling train will help motivate you and stay committed to it. And once you’ve dialed in your purpose, your journaling experience will have a much more clear path. 

2. Choose your vehicle 
There’s something about the power of writing by hand that helps us learn and retain facts, process emotions, and hold ourselves accountable to achieving our goals. That said, there’s no rule that says a journal has to be in the form of a notebook. Let’s be real: We all live on our laptops and phones and could type and text our thoughts in our sleep. In other words, if using a digital medium, like a journaling app, Google Docs, or the recording feature on your phone, is more convenient and effective for your writing practice, go with it. If using a pen and paper is your choice, find a prompted journal or a pretty blank journal you’d want to see out on your desk. Bottom line: Pick a means of journaling that you find most conducive for you and your lifestyle.

What to journal
Throw out any preconceived notions that what you write has to sound good—let alone be profound—and check your inner critic at the door (she’s not welcomed here!). Just put your chosen pen in hand, turn your editing mode off, and let the thoughts flow. And remember, journaling is a personal journey free of judgments. Easier said than done, right? Here are five prompts to help get you started, along with five types of journaling methods they go hand-in-hand with:

1. Gratitude journaling: “What are three things you’re grateful for today?”
It’s no surprise that expressing gratitude has been shown to heighten overall well-being, and gratitude journaling is an easy and effective way to make it part of your daily regimen. Don’t overthink it: Jot down the first three things that come to mind, no matter how seemingly trivial they may be. It can be the matcha latte you treated yourself to, your partner for surprising you with flowers just ’cause, the stranger at the grocery store who paid you a compliment, or your dog who never left your side when you were in bed all day with a cold. 

2. Future-self journaling: “In five years, I am…”
Do you ever find yourself daydreaming about what your future holds? Whether or not you realized it, you were connecting to your future self. Reflecting on who you are today while setting goals to become the best version of yourself is the foundation of future-self journaling. When taking note of your life five years from now, be realistic about who you would be and what you would achieve. What are you doing? What are you wearing? Where are you? Who are you with? To get you one step closer to becoming your future self, start showing up as the person you envision today.

3. Manifestation journaling: “What is no longer serving you?”
Whether we intend to or not, we hold onto people, possessions, places, circumstances, thoughts, or behaviors (I could go on and on) that can be getting in the way of us reaching our goals. By putting down what’s no longer serving you on a page, you’re identifying areas of your life that are draining your energy, making a conscious decision to let them go, and releasing their hold on you and your life. When you actively let go of your attachments, you make room for new relationships, opportunities, and beliefs that provide value to you and that are aligned with what you want to manifest. 

4. Bullet journaling: “List actions or habits you can start committing to next month for a happier and fuller life”
One of the best parts of journaling is that it’s a personal experience and you can make it what you want. Bullet journaling takes it to another level—the sky is the limit. Whether it’s daily habits, financial goals, body positive affirmations, people you want to connect with, meal planning, sleep, or mood, your journal is for tracking what’s important to you and you alone. So if it’s working out four times a week that you want to crush in June (anyone else in an exercise funk?), commit it to paper. Writing down your desired habit will not only help you follow your progress but also keep you accountable. 

5. Mood journaling: “What are you feeling and why?”
Being in touch with your emotions is a powerful attribute to be proud of. Enter: mood journaling. When you name and make note of your emotions (i.e. angry, sad, happy, or a mixed bag), you identify your feelings, give yourself space to process them, and either embrace them or devise a plan for how to manage them. Trying to understand where your emotions stem from requires you to look inward and be honest with yourself. Not every negative emotion is going to need or have a solution, but writing it out can help you realize productive ways to respond to it that you can add to your arsenal. 

How to make it a habit
Every year, we make resolutions and are reminded that sticking to them requires repetition. According to a study in the European Journal of Social Psychology, it takes on average 66 days to solidify a new habit. With that in mind, consider writing entries regularly, whether that’s every day, every other day, or once a week. As for what time of day is best to sit down and journal? That’s for you to experiment with and decide. Try putting your thoughts down on paper first thing in the morning for a few days. If that doesn’t feel right, crack open your journal at night or any time you feel compelled to.
Whatever consistency or time of day you set, create a goal for your journal routine that you can realistically keep up with. But don’t beat yourself up if you miss a few days or weeks (life happens). And if sticking to a strict schedule makes journaling feel like just another task to add to your already long list of to-dos, write when you feel excited or have nagging thoughts instead. Journaling should not feel forced or like a burden. 

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