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      Stressed RN? You Need To Hear This Psychologist’s Tips for Managing The Holidays

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      Behind the tinsel, fa-la-la-la-las, visions of dancing sugarplums, and feel-good Christmas movies is the harsh truth: The most wonderful time of the year is also the most stressful. Before you write me off as the grinch (my ugly-sweater-wearing dachshund proves otherwise), it’s no secret that holiday stress is real. Need I mention the work rush before the holiday break, mad dashes to the mall and airport, and eating all the cookies in sight? Add to that your bank account feeling the pain from extra Starbucks runs, gift exchanges, party hopping, and playing hostess with the mostest. 
      In a recent survey of over 1,000 people across the U.S., more than one-third of respondents said their biggest concern about the holidays this year is finances, followed by worry or anxiety, maintaining healthy habits, general busyness/feeling overextended, and feelings of sadness/grief/loss. The silver lining? I asked Dr. Beth Pausic, Director of Behavioral Health at health brand, Hims & Hers, to share her Scrooge-proof tips to combat the top holiday stressors. Take notes for making this season (actually) merry and bright.

      Meet the expert
      Dr. Beth Pausic
      Clinical Psychologist and Director of Behavioral Health at Hims & Hers.
      Dr. Beth Pausic is a clinical psychologist and Director of Behavioral Health at Hims & Hers. Dr. Pausic has worked in senior roles at several behavioral healthcare startups. Her experience prior to working in telebehavioral health includes over 15+ years as a Clinical Administrator and Provider in clinical settings.

      Make a plan for your finances
      Playing Santa isn’t all fun and games. Sure, gift-giving has its perks (seeing your BFF’s  expression when she opens the red light therapy wand you scored for her: priceless), but with the social expectations associated with checking everyone off your nice list, not to mention the inflation we’re battling, it can feel like your wallet can’t catch a break. So how can you avoid a Grinchmas? “The most important thing to do is set a realistic budget for yourself,” Dr. Pausic stated. “Don’t overextend yourself and make your financial problems worse. Be honest about what you can and can’t spend.” And consider alternatives to the usual material gifts, like experiences (think: a fitness or cooking class), plants, DIY goodies (coffee scrub and bath bombs, anyone?), or your time. Talk about gifts that keep on giving!
      Dr. Pausic also suggested being open and honest with others about your limits on exchanging gifts or participating in social events. “Having conversations about finances with friends and family can be anxiety-provoking and feel awkward, but if it’s something you’re worried about during the holidays, it’s worth bringing up,” she affirmed. “It’s not easy to allow yourself to be vulnerable and honest when you are in a challenging financial situation, but you are taking better care of yourself by sharing your concerns.” That’s what I call self-care. 

      Set boundaries in advance
      While worry is a normal everyday emotion we all experience, there’s no denying that the holiday season can add an extra layer of stress (holiday madness is a thing). Because anxiety can present itself in different ways and at varying levels of intensity, continuously having check-ins with yourself, paying attention to your body cues, and increasing awareness of your anxiety triggers can make the difference between a meltdown and a jolly holiday. “If possible, minimize or avoid triggers,” Dr. Pausic advised. “If that isn’t possible, have a plan to address your anxiety by minimizing your exposure to these triggers by removing yourself from the situation, setting limits, and having strategies to help reduce your anxiety in tougher moments.”
      Dr. Pausic recommended trying the usual suspects: deep breathing, meditation, and mindfulness. Schedule time for consistent, preventative self-care to help keep tabs on your anxiety and alleviate the effects of it on a regular basis, just like you would your exercise routine. 

      Maintain (some) healthy habits
      Keeping up with your healthy eating and workout regimen is hard enough on any given day, but throw in frigid temps, packed calendars, and temptations everywhere you turn, and the holidays can make even the healthiest women forego their favorite routines. First off, Dr. Pausic pointed out that we’re inclined to become more sedentary during the winter months, so give yourself a break, but do your best to remain active and–if possible–aim to get some level of physical activity several days a week. Adapt your sweat sessions to the winter months by opting for slower, low-impact sweat sessions, like Pilates or yoga. Your body will thank you. 
      So you’ve got holiday soirée after holiday soirée for the foreseeable future, which means food and drinks galore and not enough quality Zzzs. Keep in mind that it’s not all or nothing—instead of swearing off gingerbread cookies and spiked eggnog, enjoy every bite and sip, and listen to your hunger signs. “While you don’t want to deprive yourself, there can be a fine line between holiday indulgence and holiday excess,” Dr. Pausic expressed. “Be mindful if you are eating or drinking more, and plan when you want to indulge and other days when you are a bit more conservative.” And prioritize those 7-9 hours of quality sleep every night to improve your mood, strengthen your immune system, relieve stress, and maintain a healthy weight. Cold and flu season, who?  

      Take frequent breaks
      From Christmas shopping and white elephant exchanges to holiday travel and family get-togethers—on top of maintaining your “normal” schedule—it’s only natural to feel overwhelmed right now. “If you find yourself feeling stressed about these things instead of enjoying them, it is time to take a break,” Dr. Pausic conveyed. “Don’t agree to every invitation and set realistic expectations for all of your activities during the season. It may seem impossible, but you can say “no”—and don’t forget to take care of yourself.”
      Enter: setting boundaries, letting go of “shoulds,” and embracing JOMO. Politely decline any social gatherings that you’d say “yes” to for the sole purpose of satisfying an obligation. Instead of throwing your usual Friendsmas only because your best pals are expecting you to, ask if someone else can take the reins (pun intended). And just because everyone around you is celebrating by decking the halls and baking cookies, you don’t have to partake. Do what feels good for you—even if that means not celebrating at all. Bottom line: Put yourself first. 

      Hold space for all emotions
      Despite this time of year’s theme of holiday cheer, the holidays have a way of intensifying existing feelings of sadness, loss, and grief. “When we are constantly being exposed to images of happiness, family, and being together, it can make your own grief feel even deeper and loss can feel more apparent,” Dr. Pausic explained. “It is OK to acknowledge that getting through the holidays may be hard for you.” You aren’t the only one feeling this way. 
      Whether you’re facing the loss of a loved one, family stress, a recent breakup, or not going home for the holidays, make space for all your emotions, give yourself grace, and don’t put unnecessary pressure on yourself to feel happy. Dr. Pausic listed ways to help ease feelings of sadness/grief/loss:

      Be around others who are supportive
      Consider volunteering some of your time helping others
      Feel what you are feeling. Grief is normal. Don’t force yourself to feel any differently.
      Acknowledge the grief and loss that you are experiencing. Don’t tell yourself or others that you are fine if you aren’t.
      Plan out self-care and coping strategies that work best for you. While it is important to define these for yourself, some examples may be taking a walk, spending time with a friend, trying a new activity, getting some sun, and exercise.
      Reach out to your support network
      Consider talking to a mental health professional
      Be compassionate towards yourself 

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      I Tried the Taylor Swift Treadmill Workout for a Week—Here’s What Happened

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      If there’s one thing you should know about me, it’s that I hate cardio: cycling, HIIT workouts, running–you name it, I hate it. And there’s nothing in the world that can make me do it willingly…except Taylor Swift apparently. When I first saw the Taylor Swift treadmill workout trend on TikTok, I thought to myself “That looks fun,” then immediately questioned “Who am I, and since when does cardio look fun?” But because I’m a Swiftie and I do enjoy walking, I decided to ditch my usual strength training workouts to give the Taylor workout a try for a week. Read on to find out what the workout entails, what happened when I tried it, and whether it’s worth trying for yourself.  

      The workout
      The workout, created by TikTok star Allie Bennett, is simple. All you have to do is walk (or strut, according to Allie) to the beat of her carefully curated playlists. Each playlist starts off with upbeat warm-up songs, then continues with a couple faster-paced songs perfect for running or fast walking, and ends with a slow song or two for the cool down. Pro tip: Make sure the playlist isn’t on shuffle so that the songs play in the correct order. Find your pace to the first song and increase your speed by .1 MPH every time the song changes. The result is a half-hour workout with a mix of low and high-impact exercises customizable to your fitness level and music taste.

      @benntheredonethat
      Replying to @norahhlouise the treadmill strut that started it all is back and BETTER THAN EVER BABY !! this TSTS has TWO running options (bc we all know all too well deserves its own moment 🧣) – let me know if you try this one out !! @benntheredonethat #treadmillstrut #taylorswift
      ♬ hour long taylor swift treadmill strut workout – allie bennett

      My experience
      I started off with Allie Bennett’s original Taylor Swift treadmill workout playlist. At first, I was nervous to strut in front of a bunch of strangers at the gym and had trouble finding the right speed for the first few songs (because not only am I a treadmill amateur, I also have no rhythm), but once I heard “Better Than Revenge,” I started hitting my stride. Despite the fact that the running songs on this playlist—“Shake it Off” and “…Ready For It?”—are some of my favorite hype songs, I was still too nervous to try running, so I kept my pace at a fast walk. The best part of the workout? Strutting to “Style” for the final song. Talk about main character energy. 
      Allie recently released a Midnights treadmill strut playlist, so I knew I had to try that one next since I’ve been listening to the album non-stop for the last two months. I was able to find my pacing much quicker and easier this time, but I still found it hard to stay on beat when each song would slow down during the bridge. This made me think the Midnights album might not be the best to strut to, but I pushed through and even tried (emphasis on “tried”) running to “The Great War.” All the TikToks I’ve seen make it look so fun and easy to run along to Taylor Swift songs, but in full disclosure, I only lasted about two minutes before I had to go back to a fast walk. I was proud of myself for trying though, since I can’t even remember the last time I ran. 
      I rounded things out by trying Allie’s hour-long Taylor Swift treadmill strut playlist. The idea of an hour-long cardio session seemed daunting at first, but after a successful first two days I was interested to see how this workout would go. And it didn’t disappoint. Before I knew it, I was three songs in and reminiscing about high school while strutting along to “Picture To Burn.” I didn’t look at the tracks beforehand, so it was exciting to anticipate what song would come on next, especially when I was surprised with a “Delicate” remix I’d never heard before. This playlist had two different options for the running portion: either “All Too Well (10 minute version)” or “Haunted,” “Out of the Woods,” and “Mr. Perfectly Fine.” Because I’m a true Swiftie, I chose to run during “All Too Well,” but I did more of a five-minute version because, again, I’m out of practice. 

      The verdict
      While I won’t be training for a marathon anytime soon, I can confidently say I’m a cardio convert thanks to Allie Bennett and her Taylor Swift treadmill strut workout. One of the reasons I’ve shied away from the treadmill in the past is because I easily get bored on it, even if I’m watching a show or listening to my favorite podcast. After five minutes, I’d find myself checking the clock to see how much time I had left, but that wasn’t the case with this workout. Focusing on walking to the beat and singing along to some of my favorite songs helped me think about something other than the fact that I was working out. Not only did that make the workout more enjoyable, but it also made it feel like time flew by.
      I also enjoyed how customizable the workout was. Since the intention of them is to walk to the beat, there’s no pressure to walk at a specific speed because everyone’s pace will vary based on their height. Similarly, I like that the running songs can also be fast walk songs if you’d prefer. I’m looking forward to trying out some of the other treadmill strut playlists (crossing my fingers for a Reputation version), and I’ll definitely be incorporating this workout into my gym routine.

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      10 Festive Non-Alcoholic Cocktails to Try This Season

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      With all that celebrating this time of year comes drinks—lots and lots of drinks. And while I’ve never been one to turn down a glass of bubbly (or two), I also know it’s possible to have too much of a good thing. Not only does alcohol wreak havoc on your digestive system, but it can affect mood (that dreaded hangxiety) and overall make you feel blah. It’s no wonder more and more people are becoming sober curious. The good news is there are plenty of bevvies of the booze-free variety that are full of holiday spirit. So whether you’re sober, sober curious, or just in the mood for a mocktail this holiday season, check out this list of 10 alcohol-free holiday drinks to toast with. 

      Source: Camille Styles

      Source: Ahead of Thyme

      Source: Unbound Wellness

      Source: Garnish with Lemon

       

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      I Have Social Anxiety–These Tips Help Me Actually Enjoy Holiday Parties

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      Watch any Hallmark Christmas movie and you’ll see a winter wonderland filled with family and friends, baking cookies, holiday shopping, and a lot of celebration. While I’m fully on board with festive movie marathons and indulging in the traditions that come with the holiday season, there is one part of it that peaks my anxiety: holiday parties. 
      Between the office holiday party, annual family get-together, Friendsmas potluck, and white elephant exchange, it can feel like every weekend is committed to a social gathering. As an introvert with social anxiety, it’s hard to keep up with the constant holiday celebrations, but I’ve learned to prepare for such events in a way that I can enjoy the night and check my anxiety at the door. Ahead, the tips I keep in my back pocket to help me get through holiday parties with ease.

      1. Meditate
      Social anxiety doesn’t just occur at social events. It usually arrives well before the party has even begun, which is why it’s important to set yourself up for success ahead of time. My getting-ready routine not only involves a good playlist and make-up tutorial, but also setting aside some time to meditate before heading out. Meditation is already a part of my daily routine, but on a night when I’m attending a big event that I know will trigger my anxiety, I’ll add a 10-20 minute guided meditation sesh (through either the Unplug or Superhuman app) beforehand to help calm my nerves and get me in the right headspace. Just by prioritizing meditation, I can walk out the door feeling ready to socialize with confidence. 

      2. Practice an affirmation
      Affirmations often go hand-in-hand with meditation practices, but I find they’re also particularly helpful on their own to repeat to yourself during situations that may cause anxiety. The benefits come from repeating the word or phrase over and over again, which creates a focal point to align yourself in the present moment. You can create your own affirmations specific to the situations that cause you social anxiety or you can try some more general sayings, like “I am a friendly person,” “I am confident,” “I enjoy meeting new people,” and “I am relaxed in social situations.” Practicing an affirmation before or during a social event can be a great aid in working through any social anxiety that may arise. 

      3. Bring a friend
      Experiencing any mental health struggles can be especially difficult during this season, but the good news is you don’t have to go it alone. Despite the common perception that we have to face our struggles around anxiety on our own, having friends by my side who understand my anxiety has made it much easier for me to navigate social events. If there’s a party I don’t feel comfortable going to alone, I bring a friend. If simply the idea of attending a social event solo causes anxiety, bring someone you trust and who can be your support system throughout the night as your plus one. You just might find yourself so wrapped up in the holiday spirit that you forget why you were even anxious about attending the event in the first place.

      4. Have a plan
      For me, the lead-up to any event is when my anxiety creeps up. My mind often races between thoughts like, “What if I have no one to talk to?” and “What if I get stuck seated next to someone I don’t know?” I obsess over what time to arrive, what to wear, who is attending, and what will happen at the event. It can become so overwhelming that oftentimes it feels easier to just not attend at all. But over the years, I’ve learned not to let my anxiety get in the way of having fun, because yes, holiday parties can be a lot of fun!  You just have to be mentally prepared with a game plan.
      Anxiety takes over when you feel a lack of control, so for starters, I think of every social anxiety-inducing situation that could happen at the party and come up with a plan. One might be standing alone and not feeling comfortable joining a conversation. In that case, make your way to a space you feel comfortable in and that will make it easier for you to socialize, like the bar/food area or even the bathroom (a lot of people love to socialize in restrooms of restaurants, bars, etc.). You can even have some questions in the back of your mind to ask people if you feel stuck, such as “What are your plans for the holidays?” 

      5. Congratulate yourself
      Living with social anxiety can feel like an ongoing battle. Sometimes you don’t know when or how it will arise. So when you do have to face it, whether at a holiday party or a work dinner, it’s important to remember that just leaving the house is a win. Congratulate yourself for putting on that LBD and spending a couple of hours in a social situation that may make you want to run home and crawl into bed. Try making a list of all the little wins you had that evening, and remember them the next time you are attending a social event. We often forget to stop and take note of what we’ve accomplished, which includes surviving social anxiety during the holiday season.

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      10 Immune System Boosting Recipes You’ll Make All Winter Long

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      Cold and flu season is here and the last place any of us want to be is stuck at home under the weather. When it comes to supporting the immune system, prioritizing 7-9 hours of sleep, exercising in ways that bring you joy, spending time in nature, and choosing foods that protect you at a cellular level are essential. Eating a varied diet of whole grains, lean protein, healthy fats, fruits, and vegetables are key to overall health, and specific nutrients found in these foods can help aid in immune function. You may have heard that vitamin D, vitamin C, and zinc are star players for immunity, but some others to keep in mind are vitamin E (for antioxidants!) and compounds found in garlic, ginger, and turmeric, which may fight bacteria, viruses, and decrease inflammation. 
      If you’re looking to start supporting your immune health, consider incorporating more plants or plant-based foods to your meals. And if you’re not sure where to start, I got you. As a registered dietician, these are 10 of my favorite immune-supporting recipes to make all winter long.

      Source: Two Peas & Their Pod

      Source: Wholesome Yum

      Source: Minimalist Baker

      Source: Fit Foodie Finds

      Source: Eating Bird Food

      Source: Eating Bird Food

      Source: Fit Foodie Finds

      Source: Cookie + Kate

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      9 All-Natural Ways to Whiten Teeth (Without Sensitivity)

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      Julia Roberts, Beyoncé, and Anne Hathaway all have one thing in common: a million dollar smile. Celeb or not, your smile is arguably your best accessory. And while you may not be making appearances on the red carpet, it doesn’t hurt to have those pearly whites at the ready for photo opps, especially when you’re making your way through the holiday circuit that is December. Not feeling quite photo-ready though? Same. 
      If you’re like me and you’ve sworn off the harsh whitening dental procedures (who willingly goes to the dentist?) and products that promise a movie-star smile but come at a cost (literally and figuratively), plus you aren’t ready to kick your caffeine or red wine habit, how do you achieve a white grin? Well, I did my homework and grill-ed (pun intended) dentists on how to whiten teeth sans chemicals. Read on for their best non-toxic DIY methods (spoiler: you likely already have the ingredients in your kitchen) and product recommendations for whitening your teeth safely and effectively. The best part other than a brighter smile in no time? They’re all user and budget-friendly.

      DIY methods to whiten teeth 

      Baking soda
      The kitchen staple that freshens your fridge and is an essential ingredient in your favorite holiday cookie recipe can pull triple duty polishing teeth, thanks to its scrubbing agents. “As a mild abrasive, it can lighten some tooth stains, and it can help scrub away dental plaque,” explained Dr. Selin Kılıç, a dentist at Vera Clinic Cosmetic Dentistry. “To use, first mix equal parts baking soda and water in a small bowl until you’ve created a paste. Dip your toothbrush into the soda mix and brush in gentle circles, making sure you cover each tooth thoroughly with the paste. Thoroughly rinse after.”

      Apple cider vinegar
      Another versatile must-have in the kitchen, apple cider vinegar has long been in the spotlight for its touted health benefits (the likes of Jennifer Aniston, Hilary Duff, and Kourtney Kardashian are obsessed). “Since it’s naturally acidic, it can help break down plaque or other substances stuck to the teeth,” Dr. Kılıç stated. “The pH of apple cider vinegar can remove stains from your teeth, which helps naturally whiten your teeth. To use, simply rinse apple cider vinegar diluted with water, and gently swish it around the mouth for about one minute.”

      Coconut oil
      If you’re familiar with Ayurveda, chances are you’ve heard of oil pulling. “Oil pulling is an ancient Ayurvedic practice that involves swishing a tablespoon of oil, such as coconut or sesame, around your mouth for 20 minutes each day,” described Dr. Cary Goldstein, a dentist and Founder of the Goldstein Dental Center. “This practice helps to draw out toxins and bacteria that cause discoloration.” What’s more, the natural remedy is not only said to whiten teeth, but also rid the body of toxins, freshen breath, and greatly improve oral health.

      Fruits and veggies
      As if we needed another reason to load up on fresh produce, it turns out it does more than just provide our bodies with vitamins, minerals, and fiber. “The compound D-limonene and citric acid, which is found in some citrus fruit peels, is great to help whiten your teeth,” Dr. Kılıç affirmed. “You can do this by gently rubbing the fruit peels from oranges or lemons on your teeth for a few minutes. After, make sure to thoroughly rinse out your mouth and brush your teeth.” While a diet high in fruits and vegetables is no substitute for maintaining good hygiene, Dr. Kılıç confirmed that crunchy, raw varieties (think: apples, celery, and carrots) can help rub plaque away as you chew. Consider your uneaten produce sitch resolved. 

      Non-toxic products to whiten teeth

      Whitening Strips
      Don’t get these confused with the whitening strips of the past. Made with coconut, lemon peel, and sage oils, these strips naturally lift stains and break down tough tartar without the all-too-familiar tooth sensitivity, gum irritation, and unpleasant taste their less-than-natural counterparts leave. 

      Activated Charcoal Teeth Whitening Powder
      Among the all-natural teeth whitening products, this activated charcoal powder reigns supreme, and for good reason. Known for its detoxifying properties, activated charcoal binds to and draws out everything from toxins to odors. The result? It can effectively help remove plaque and discoloration from your teeth. Coffee doesn’t stand a chance. 

      Whitening Toothpaste
      Not all teeth whitening toothpastes are created equal. And if there’s one to beat, it’s this hemp oil-derived, fluoride-free alternative. Make it part of your morning and nightly routine and you’ll bid adieu to surface stains and plaque while freshening your breath. It’s no wonder this gem is called “Freakin’ Fresh.”

      Whitening Pen
      Whether you’re looking to remove old stains or keep new ones away, this gentle, yet effective pick delivers a convenient and cost-effective way to give you a gleaming smile. Did I mention it’s free of preservatives, additives, and artificial dyes and flavorings? Never leave home without it, because you never know when you might have a teeth-whitening emergency (think: a hot date or important presentation). 

      Moon Oral Care
      Blue Light Device
      If you’re looking for a fancy device without the fancy price tag, we got you. Blue LED frequency activates hydrogen peroxide in the Dissolving Whitening Strips that come with it to remove tough stains on tooth’s surface. Bonus: the strips contain antioxidants for additional oral health benefits.

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      8 Wellness Rituals You Can Do From Bed

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      We’re officially in the “let’s stay in” season, and I can’t think of a better excuse to cancel your plans and refresh your wellness routine. But there’s no need to dust off your yoga mat or even leave your warm, cozy bed. Yes, you read that right—it turns out your bed is not just for sleeping (and nookie). Because getting out of bed in the morning is that much harder nowadays thanks to less sunlight and colder temps, we’ve rounded up wellness rituals you can do from the comfort of your own bed. The goal? Getting your mind and body right so you’re waking up (or going to sleep) on the right side of the bed. Consider this permission to hit snooze and not crawl out from under your covers. And PJs encouraged. 
       

      1. Get it on 
      You don’t need a reason to give yourself pleasure (it’s always your right!), but a stay-in-bed-all-day kind of day especially calls for getting sexy, whether it’s a two-to-tango or solo session. Take the time to explore your sensual side, discover the positions that will deliver the most satisfaction for you, put your vibrator to good use, or better yet, do all of the above. After all, you have all day, and there’s no denying that the end result is more than just the big “O.” Sex releases those feel-good hormones (AKA endorphins and oxytocin) that can help us relax and unwind, not to mention reduce stress and anxiety, boost immunity, and get better Zzzs. Talk about getting the most bang for your buck. 

      2. Catch up on shut-eye
      Sleep may be the obvious activity to do in bed, but if your body is telling you to rest, don’t deny yourself beauty sleep. The best part? You’re already in your coziest sleepwear and your bedroom is likely at the optimal temperature for Zzzs (65°F-72°F, FYI), making it the ideal scenario to catch up on sleep. While taking a cat nap doesn’t make up for lost sleep, it can help you feel more rested during the day. And if you’re falling short on your sleep hygiene, squeezing in an extra few hours here and there can reverse the short-term damage on your well-being (think: poor decision-making, lack of energy, mood changes). Avoid dozing off close to bedtime since it can disrupt your sleep at night and, instead, shoot for an afternoon snooze no longer than 90 minutes.  
       
      3. Practice breathwork 
      Have you ever noticed yourself holding your breath while waiting for your inbox to refresh or going through the comments of your last post? With our constant state of being on high alert thanks to to-do lists, work emails, and social media, we’re inadvertently holding our breath more than we realize, further increasing stress. Enter: breathwork, or conscious breathing exercises to evoke calmness in your mind and body. Not only reserved for yoga or meditation, breathwork is linked to many health benefits, including reducing stress and anxiety levels, increasing confidence, self-image, and self-esteem, boosting immunity, and developing joy and happiness.
      So how do you get a piece of the action? There are several breathwork techniques you can try, so experiment with which vibes with you the most. My go-to is the 4-7-8 method anytime I feel anxious: Empty your lungs of air, breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and exhale out of your mouth for 8 seconds. Repeat another three times for a total of four cycles. 

      4. Schedule worry time
      Let’s be real: No one is immune to worry, and although there’s no escaping it entirely, we can learn to do it effectively. It may seem counterintuitive to pencil in time to brood over what went wrong in that past relationship or how you’re going to be able to afford to buy your first home, but the idea is to limit the amount of time you spend ruminating, rather than letting it take over your entire day.
      Start with setting a timer for 15 minutes each day to pinpoint and work through the worries bogging you down, whether that means just sitting with them or journaling, and keep it consistent day after day. When you catch yourself fretting outside of your designated time, put your worries on hold until the appointed hour comes around again. Not convinced? Several studies have found that scheduling time to worry is an effective way to reduce anxiety and get better sleep. Bonus: You’re more likely to find solutions to your worrisome thoughts and have more time in the day to do things that bring you joy.

      5. Stretch it out
      Getting in movement while staying in bed may sound too good to be true, but all you need is a few stretches to fill your wellness cup before you’ve even had your coffee. Stretching prior to getting up can do wonders for your health. For starters, it can help wake up the body, improve circulation, and turn on the parasympathetic system (AKA the “rest and digest” system), which puts us in a more easy-breezy state-of-mind and sets the tone for a calm morning and day ahead. Try a series of movements like the single-knee pull, side-lying quadriceps stretch, and hamstring stretch, or channel your inner yogi with some basic poses, such as cobra and child’s pose. 

      6. Pamper yourself
      Multi-tasking in the form of putting on a face and hair mask, wrapping yourself in a weighted blanket, diffusing essential oils, all the while meditating is absolutely welcomed. In other words, pile on the self-care that speaks to, nourishes, and fulfills what your body is telling you it needs. Not only does taking care of yourself equip you to better cope with daily stressors, but research also suggests it promotes resilience, reduced stress, improved immunity, increased productivity, and higher self-esteem. Your new glow-up is just an added perk. 
       

      7. Visualize your highest self
      What better place is there to daydream about your goals than your bed? A study showed that “imagination is a neurological reality that can impact our brains and bodies in ways that matter for our well-being.” Simply put, what your brain imagines is a lot like reality, so go ahead and visualize your deepest desires into fruition. The power of visualization extends beyond imagining your future and realizing your hopes and dreams—it also helps decrease stress. Where do you see yourself in five years? Picture what you’re doing, where you are, who you’re with down to the micro-details and using all of your senses. To take it a step further, you can create your future self through guided meditation, saying or writing daily affirmations, or creating a vision board. 

      8. Just be
      There’s always something to get done, whether it be work, shopping for groceries, cleaning, laundry. How often do you just sit or lie in stillness? I don’t know about you, but there are countless mornings when I wish I could stay in bed all day and do absolutely nothing. Take this as your sign to do it (I am!). Maybe that looks like turning down the lights and spending time in silence or cueing up a soothing playlist and closing your eyes. If that’s a bit too quiet for you to relax and quiet your mind (same), try playing a mindless TV show on the background (looking at you, Love is Blind) while you read a magazine and sip on a homemade PSL. Bottom line: Being still soothes your nervous system, offers you the space to go inward, and cultivates mindfulness. 

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      in health and weelbeing

      I Can’t Stop Talking About Anne Hathaway’s Glow—This Is How She Gets It

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      There’s something voyeuristically satisfying about separating fact from Hollywood wellness fiction. And there’s nothing more fun than diving deep into the health trend du jour. But in a world where celebs swear by cold plunges, celery juice, and colonics, it’s refreshing to see a star reap the benefits of a simple wellness routine. Of course, I’m talking about Anne Hathaway. Yes, in always-relevant news, Amelia Mignonette Thermopolis Renaldi, Princess of Genovia gets glowier year after year—and still manages to resemble her 2006 self in look-alike Devil Wears Prada outfits. 
      Thanks to a particularly revealing interview with her trainer, Don Saladino, and the hints she’s dropped about how she seems to age in reverse, I walked away from my research with a clearer understanding of the not-so-magical magic of Hathaway’s look. Keep reading to learn how Hathaway has managed to fall in love with fitness, keep her energy high, and embrace an easygoing approach to  feeling and looking her best.

      1. She makes SPF non-negotiable
      Given our youth-obsessed culture, I’m not interested in perpetuating an anti-aging narrative for the sake of aesthetics alone (even Taylor Swift would rather we ditch the double-standard allure of the “sexy baby”). Hathaway voiced similar feelings in an interview with The Sun. In it, she spoke more at length about her commitment to keeping the sun’s harmful rays at bay. She also cited her grandmother’s battle with skin cancer as motivation to apply (and reapply) the SPF. And given Hathaway’s Irish and French ancestry, her mother always emphasized the importance of protecting her lighter complexion. In a 2019 Allure profile, she called Actinica’s SUN Protection Anti-Aging & Non-Melanoma Lotion her go-to. Bonus: Reviewers call it “very moisturizing” and are obsessed with their resulting dewy glow.
      But Hathaway doesn’t stop there. While the products we apply topically are a key component of skin health, she takes it a step further with an old school, yet effective approach: the humble umbrella. Especially on sunny days, you can find her hiding beneath the shade. While you might be tempted to skip over this admittedly cumbersome trick of the trade, know that umbrellas can block a significant percentage of ultraviolet light—at least 90 percent of rays if you opt for black. 

      2. She stays hydrated
      Hathaway swears perpetual glow is more often the result of easy, accessible habits than sexy treatments and trends (though she is partial to the occasional $450 ‘red carpet facial’ from celebrity facialist Tracie Martyn). Like her commitment to sunscreen, she’s a hydration enthusiast. Along with the many benefits of staying hydrated we all know well—promotes healthy digestion, boosts energy, and protects our joints—drinking enough water help maintain a healthy complexion. 
      Though I find most buzzy wellness practices that tout detoxifying capabilities admittedly suspect, water will always be a solid healthy habit to lean on. While positioning regular hydration as a miracle cure is an overblown claim, research does show that severe dehydration can cause skin to lose its elasticity.

      3. She expresses herself authentically
      Trends come and go, but authenticity is forever (and, unfortunately, hard to come by). Hathaway knows this well and applies it not only to how she carries herself but also to her style and self-expression. According to TheThings Celebrity, when it comes to makeup, she emphasizes sticking with a tried-and-true moisturizer and applying it twice a day. As for her eyes—one of the key features she highlights in almost every look—she makes eyeliner the mainstay of her daily look. And when it comes to mascara, Hathaway opts for a lash-thickening pick—Lancôme Hypnôse Volumizing Mascara is her fave.
      However, you can use all the best products and practice all the wellness rituals, but they’ll only go so far without a healthy, loving relationship with yourself. Hathaway is adamant about promoting self-compassion and kindness, and it’s one of the many reasons she’s our collective celeb crush. When she spoke about cyberbullying on The Ellen DeGeneres Show, Hathaway shared a quote that stuck with me for years: “If you don’t love yourself when someone says horrible things to you, part of you is always going to believe them.” BRB, adding that to my 2023 vision board immediately. Her words are proof that getting a healthy glow is a multifaceted effort. True beauty is the result of working on yourself from the inside out. 

      4. She puts her mental health first
      In an interview with The Chalkboard Mag, Hathaway’s trainer Don Saladino shared his philosophy behind an effective fitness routine. While you might jump to the conclusion that someone who’s trained the likes of Blake Lively, Emily Blunt, and Scarlett Johansson would favor a “no pain, no gain” approach, Saladino instead focuses on building resilience by promoting a positive mindset. When discussing how he helped Hathaway prepare for her role in WeCrashed (the miniseries tracking WeWork’s rise and fall), Saladino emphasized the importance of taking mental and emotional inventory to get a clearer understanding of how you’re showing up to your workout. Bottom line: He helps Hathaway find joy in every workout. 
      Strength training is at the core of their sessions together, and before you write it off in favor of cardio-heavy workouts, let’s review the benefits. Strength training not only tones the body, improves mobility, and boosts metabolic rate, but it can also build confidence and be an empowering way to help you take up space. If you’re looking to recreate the seeming ease and joy that Hathaway steps into every day with, 2023 might need to be the year you make strength conditioning your thing (oh, and it doesn’t hurt to find your power color either).

      5. She focuses on feeling good
      With the prevalence of Instagram and TikTok pointing to our society’s ever-growing obsession with appearance, it’s no surprise we fixate on the end goal. But when it comes to developing Hathaway’s workouts, Saladino wants to make one thing clear: For anything to be effective, you have to pay attention to the process. Rather than prioritizing weight loss or designing a results-oriented routine, Saladino is all about functional fitness. In other words, he wants the work he does with Hathaway to help her feel better in her day-to-day life. “My goal is for a client to leave after 45 minutes feeling better. Maintaining what I call ‘mood quality’ is of the utmost importance,” he told The Chalkboard Mag. That’s right, when it comes to committing to a workout routine or any wellness habit for that matter, self-compassion is key.

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