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      Making These 5 Changes Totally Transformed My Mental Health

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      I’m going to be honest: My mental health has been struggling for the past few years. I’ve always prioritized therapy, stress relief, and general mental health since my first panic attack at 13 years old, but it feels like an extra challenge RN. Like most of the world, a pandemic, an overpacked holiday season, scary headlines, and an extremely busy work schedule have left me feeling drained, exhausted, and anxious. Throw in the added guilt of ditching resolutions or the sadness of post-holiday blues, and it’s no wonder the most depressing day of the year is on Jan. 17.
      I urge you to focus on your mental health even more than you typically do right now: take your sick days when you just need a break (and don’t feel guilty!), schedule extra sessions with your therapist, and make small changes to your routine to give yourself grace and extra care. If you’re looking for some inspiration, I’ve made some recent changes that have drastically helped me through this bleak time of year. Read on for five minor changes that have majorly improved my mental health:

      1. Incorporating CBD into my daily routine
      Important PSA: If you have not hopped on the CBD bandwagon to improve your focus, energy, stress relief, and even anxiousness, you are seriously missing out. CBD has made a huge difference in promoting a sense of calm and stress relief without making me tired or have lower energy. Whether I’m stressing about an overpacked schedule or huge meeting at work or just feeling a little extra anxious lately, CBD is my secret ingredient.
      We love Equilibria because their products are high quality, organically grown, and made without GMOs, heavy-metals, and pesticides—it’s basically like the farm-to-table version of CBD. I’ve been adding the Daily Drops to my morning coffee for about a year now, and it has made a huge difference in my overall stress relief. Also, when I’m feeling moments of stress or anxiousness come on (like before big meetings or when I did too much doomscrolling on social media), I rub the Calming Roller onto pulse points .

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      Daily Drops
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      Equilibria
      Dynamic Roller
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      2. Practicing self-love (actively)
      At the risk of sounding dramatic, you should know that I transformed my confidence, stress, and energy levels when I realized that self-love is a practice that requires work, not something that happens when you achieve a pants size or job title. Self-love is a skill, not a circumstance. It’s a muscle that needs to be worked repeatedly in order to make it stronger, and once I started working that muscle, my mental health changed.
      For examples of “working the self-love muscle,” I view every negative thought, moment of self-doubt, or criticism that comes up like a practice round to improve self-love by recognizing the thought and choosing a more positive thought instead. I also pick one new affirmation every day to repeat to my reflection in the mirror and keep an ongoing list of things I love about myself. Most importantly, I make an effort to act in a way that I’m proud of: eating and moving in the way my body deserves, being genuinely kind to other people, and finding more passion in my work life. When I genuinely care and love myself, my stress and anxiety levels are so much better.

      3. Making a daily list of top stressors and then fixing what I can
      Many people avoid facing their stressors or sweep them under the rug until it comes out in moments that wouldn’t typically cause a ton of stress, like your roommate leaving dishes in the sink or your boss scheduling an extra meeting. I’ve found that spending a few minutes every day or week identifying and writing down my top 10 sources of stress drastically helps me feel more in control. When I know where my stress is coming from, I can find solutions. I also take my top stressor and come up with five things I can do right now to minimize it (and then actually do them). If some of my stressors aren’t solvable, it’s also helpful because I can begin to accept what cannot be changed. Accepting life circumstances as they are can also help ease stress, even if you can’t actually change them (because you can always change mindset). 

      4. Getting outside more often
      Full disclosure, of all my other mental health changes, this one was more so forced upon me. Getting a dog changed my life in a lot of ways: Besides the obvious unconditional love, I’m getting outside more (nature calls!). B.L. (“Before Louie”), I went days without stepping outdoors (especially in wintertime). Now that the temperatures have dropped and the weather is gloomy, we’re all less inclined to go on walks during our lunch break or drink coffee on our balconies, but getting outside can drastically boost mental health. Besides the fact that less time outdoors and a lack of sunlight cause seasonal affective disorder, being outdoors can have restoring effects in general. 
      Forest bathing is a Japanese practice that has been around for thousands of years and is known for its mental benefits, and one study even found that participants felt restored when they just looked at pictures of nature. Whether you’re walking your own dog or just walking yourself (or sipping coffee by an open window—whatever floats your boat), try to spend more time outdoors. If it’s cold where you are, bundle up and take a brisk walk when you feel stressed or get some sunshine first thing in the morning. If it’s too cold where you are, try a light therapy lamp that mimics the effects of the sun (safely) to improve the low energy or seasonal effects you might be feeling due to lack of sunlight. 

      5. Focusing on enjoyment instead of just survival in moments of anxiety
      In the past, my response to anxiety was just to take deep breaths and focus on getting through it. Sure, it kept my anxiety from going into panic attack mode, but it still kept me in a steady anxious state and definitely never relieved negative feelings altogether. Whether it was the fear of getting carsick while on a road trip with my family, stress about waking up early the next day taking over a night out with friends, or even a stressful to-do list at work that seemed to have no end, my default was to focus on just getting through until it was over. 
      A year ago, I was describing one of these said situations to my therapist when she answered, “But why not focus on enjoying the moment rather than just getting through it?” Mindfulness is a tale as old as time, but I never associated enjoyment as a cure for anxiety. Since I started asking myself “How can I enjoy this?” instead of “How can I get through this?”, my outlook on anxiety has changed. Of course, it doesn’t work for every situation when anxiety gets the better of me, but constantly reminding myself that the purpose of life is to enjoy it provides the shift in perspective I need to get through any workday stress or minor life worry. 

      The Self-Care Ritual My Therapist Recommended for Anxiety

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

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      I Only Have 3 New Year’s Resolutions—This Is the Hack I’m Using To Achieve Them

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      A fun fact about me: I’m not a fan of new year’s resolutions. In theory, they seem like a harmless way to reevaluate who you want to be and where you want to go. But over the years, I’ve found myself making CVS-receipt-long laundry lists of all the things that I want to change about myself and am subsequently flooded with shame and dissatisfaction months later when I burn out and return to old habits. 
      Instead of completely overhauling my routines and nit-picking all of the things that I dislike about my life, I’m viewing 2022 as an opportunity for growth rather than a “detox” or a “reset.” This year, I’m focusing on small changes that’ll make a big impact and ones that I know I can totally achieve. So when I sat down and resisted the urge to scribble down 24 aspects of my life I wanted to revamp, I had a bit of an epiphany. In this season of my life, I’m focusing on finding balance, treating myself as I would a friend, and making minor adjustments that’ll have a large payoff in the long run. I only have three resolutions this year, and CBD from Equilibria is helping me achieve all of them:
       

       
      Resolution 1: Gain control over my work-life balance

      I started a new role in October, and I’d be lying if I said that the transition was an easy one. I used to be a nurse, and while the emergency department kept me on my toes and challenged me in ways I never thought possible, I definitely underestimated how mentally tolling working from home and no longer being an expert in your field can be. I’d often times find myself too anxious to start a new task, unnecessarily terrified to speak in meetings, and overwhelmed, and then, in an effort to compensate, I’d stay online hours past sign-off in an attempt to get ahead.
      This year, I’m taking a breath and I’m being consistent with my CBD routine. CBD has been known to improve anxiety, focus, mood, and concentration, and whenever I take one of my Equilibria Rapid Release Melts, I’ve found that I’m able to more calmly tackle tasks that would otherwise stress me TF out. By approaching my day with a more level head, I’m hoping to be able to use my productive hours to be productive and actually sign off at 5:30 p.m. Plus, it’ll help me sleep more soundly so that I have more energy to take on challenges throughout the workweek.

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      Resolution 2: Stay social but drink less

      Source: @equilibriawomen
      I’m getting to a point in life where participating in a girls’ night out sidelines me for one to two business days. My hangovers have gotten significantly worse over the last year, and while I love a good espresso martini every now and then, one of my resolutions for the upcoming year is to reevaluate my social life and how it relates to alcohol. For me, that means planning more sober dates, coordinating nights out with friends that aren’t centered on drinking, and swapping mocktails for cocktails whenever I can.
      One of my favorite mocktail hacks is to add a 10 mL dropper of CBD oil to my non-alcoholic drink to help me summon a little extra zen, and let me tell you: I’ve found that CBD mocktails are something I actually look forward to. 1) They’re fun to make, 2) help me chill out, and 3) don’t leave me with a crippling hangover like my typical vodka soda. Gone are the days of exuding awkwardness at a social gathering and feeling the need to occupy my hands with an alcoholic beverage that I end up drinking quickly to curb my social anxieties—so long, I won’t miss ya.

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      Resolution 3: Carve out (and actually schedule) more “me” time during the week

      In previous years, my idea of “me” time was to treat myself to something I loved if my schedule allowed it. It took me far too long to learn, but I’ve finally come to the conclusion that if I let my schedule rule the rest of my life, there will never be time to connect with myself, rest, or recharge. I’m reclaiming my power over my schedule this year by physically writing down self-care moments into my planner and treating them as I would a meeting. 8 p.m. bathtime and a light read with myself? Can’t cancel that again.
      One of my favorite ways to block everything out and to reset is to take a fancy bath, use Equilibria’s Mindful Mineral Soak, and read a few pages out of a novel. There’s no better way to wind down and reflect on my day quite like calling upon the 30 minerals + 200 mg of CBD of the Mindful Mineral Soak that help me purify, destress, relax, and reset. So this year, it’s one of those non-negotiable weeknight activities that I want to make a consistent part of my nighttime routine.

      Equilibria
      Mineral Soak
      Use code theeverygirl for 20% off your first order at Equilibria!

      The Self-Care Ritual My Therapist Recommended for Reducing Anxiety

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

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      I Finally Lost Those 10 Pounds—Here’s Why It Didn’t Change My Life

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      For as long as I can remember, I’ve wanted to change something about my body. When I was in high school, it was that I felt too thin and wanted to put on weight; in college, I wanted to lose the pounds I finally put on, and it felt like weight loss was always in the back of my brain. No matter what stage of life I was at or what my body looked like, it felt like something was holding me back from being truly, completely confident in it.
      When I was growing up, I was extremely thin. I was a competitive swimmer, which meant that my prepubescent and then-teenage body was burning more than it ever took in, and it left me never having to think twice about what I ate—if anything, I was always trying to eat more, regardless of what it was. I felt scrawny and bony and altogether undesirable, and I remember countless late-night conversations with my friends that started with “if I could just put on a little weight…”
      When I graduated high school and went to college, with the one-two punch of no longer swimming and the weight gain that comes with most people’s freshman year, I put on around 20 pounds within a few months. Obviously, that was something I needed—and had even wished for at the time—but instantly, seeing my body in a form that it had never been in before was jarring. While my face finally filled out in ways I was happy with, as my pants size went up, it didn’t come with the feeling of transformation I thought it would. Instead, I was insecure in a whole new way, worrying about the new stretch marks on my thighs and cellulite on my stomach instead of what had occupied my mind before.

      Since then, there has always been a nagging voice at the back of my mind that told me that if I just put my head down and lost 10 pounds, I would finally be what I considered “perfect.” I’ve always been good about consistently exercising and eating healthy, so every time a new year rolled around, I told myself this was the time that I’d do it; I’d make the change that meant I’d be happy with my body at last—and in 2021, I did it.
      After months of waking up early to exercise, meal-prepping, and being extremely meticulous with my health, I saw the number on the scale that I thought was the key to my happiness. The morning it happened, I thought, “huh, I did it” and went on my way. The world didn’t stop spinning and I didn’t look in the mirror and see a flawless person; I was still just me, flaws, insecurities, and all.

      The world didn’t stop spinning and I didn’t look in the mirror and see a flawless person; I was still just me, flaws, insecurities and all.

      While I was proud of the accomplishment and finally—finally—checking it off my to-do list, it gave me a slap back to reality that I needed, but not in the way I thought it would. I still have the same stretch marks at the tops of my thighs and still have days where I don’t feel my best, and I realized that the green light I had been chasing for so long was fruitless; I didn’t need to change anything about myself to be confident, I just needed to figure out how to love myself even when I had things I’d change if I could. Changing something about myself was never going to make the rest of my insecurities vanish, even when I swore up and down that it would.

      When I hear New Year’s resolutions about weight loss and the constant stream of talk from women who have their own 10 pounds they want to lose, I wish I could go back and tell myself what I know now and give myself the grace that I so often forget to. I will never be someone who believes you need to not have insecurities in order to love yourself, but loving yourself despite them is what makes all the difference—and forbidding yourself from being happy with yourself until you reach a goal is not the way to get there.

      I will never be someone who believes you need to not have insecurities in order to love yourself, but loving yourself despite them is what makes all the difference—and forbidding yourself from being happy with yourself until you reach a goal is not the way to get there.

      I will always have things I’m insecure about—more metaphorical 10 pounds that I could say I need to wait for to be truly confident—but instead, I’m choosing to put the same effort I’d put into obsessing over that into being unabashedly confident in myself, perceived flaws and all.

      The Hacks My Therapist Taught Me That I’m Using to Make 2022 My Best Year Yet More

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      How To (Actually) Achieve Your Weight Loss Goals in 2022, According to an Expert

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      I’ve been coaching clients looking to achieve weight loss for years and writing about weight loss for even longer, and here’s what I know to be true: The tips or fads that make headlines typically don’t work in real life. Weight loss often feels frustrating and impossible, and the fact that we relate weight to self-worth makes it emotionally exhausting. Just like you, I am so over the confusion around weight loss and tips that never work. So to help you achieve your healthiest weight once and for all, I’m asking top experts for what they (actually) recommend.  
      A brief prelude: Your weight says nothing about your health or worth. There are lots of ways to feel healthy (instead of just look healthy) and lots of ways to improve your self-love that has nothing to do with changing your appearance (because that’s kind of counter-productive). However, if weight loss is a goal because you feel out of touch with your body, lack energy, or because it was recommended by your doctor to improve your health, that’s OK too. Let’s stop judging all women for the health goals they have and instead focus on what will make us feel best, whether that means weight gain, weight loss, or no weight change at all. If your 2022 goals do have to do with weight, read on for sustainable tips from a celebrity weight specialist.
      I’ve been lucky enough to interview some of the coolest health experts around the world, but I’ll be honest: This one had me a little star struck. Corey Calliet is a personal trainer for Hollywood’s biggest stars, was a leading trainer on E!’s Revenge Body by Khloe Kardashian, and is best known for transforming Michael B. Jordan for the Creed trilogy as well as Black Panther (I think I can speak for all of us when I say thank you, Corey). Here are six things he swears by for reaching a healthy weight:

      Meet the expert
      Corey Calliet
      body transformation specialist and personal trainer

      1. Keep yourself nourished
      While some weight loss experts may rely on what not to eat (which is just damaging, BTW!), Corey focuses on what to eat. To keep it simple, he recommended basing meals off of a simple formula to get a wide variety of nutrients in your diet. “Eat to fuel your mind and body. Aim for three quality, nutritionally dense meals per day. Think: colorful, balanced, and fulfilling,” he said. “When constructing your plate, be sure to get a good source of protein, accompanied with an energy-enriching carbohydrate (whole grains, sweet potato, etc.), colorful veggies (not only great for much-needed nutrients but also to add quality volume to your meal), and a healthful source of fats (avocado, nuts, omega-rich oils, etc.).” Corey also recommended having high-quality snacks on hand if hunger or cravings strike. Try fruit and veggies that are easy to eat on the go, nuts or seeds, or a whole-food protein bar. 
       

       
      2. Hydrate (more than you think)
      So you already know drinking water is important for your health, but proper hydration affects weight goals more than you think. “A majority of the population in the U.S. is estimated to be chronically dehydrated,” Corey explained. “The body often mistakes hunger for a need for hydration, so if you are behind on your water goal for the day and catch a craving, make sure you drink some water before reaching for the food.” In other words, dehydration can be responsible for many symptoms, but one of them is hunger or cravings when the body does not actually need or want food. Corey also suggested to start water consumption as soon as you wake up and steadily drink throughout the day. If plain water is boring or you want to make it more exciting, try adding fresh fruit or unsweetened cold-tea infusions for natural flavor.

      3. Eat mindfully
      Weight and overall health are not just about what you eat but also how. If you’re eating all your fruits and veggies but still eating lunch at your desk or downing food on the go, you’re missing a major piece of the puzzle. “First and foremost, enjoy eating your food,” Corey said. “Mindful eating allows us to be more in-tune with our bodies and know when we have eaten what we need. Mindless eating happens when we are distracted, and it can lead to overeating.” When we mindlessly eat, we’re unable to actually feel when we’re full, which can lead to overeating. Also, if we’re not truly enjoying every bite or not mindful about the deliciousness on our plate, we won’t be satisfied, which can lead to more cravings later. You don’t need to measure out your food or look to serving sizes for portion control. Instead, you just need to eat more mindfully—your body will tell you the portion it needs. 

      4. Find hidden ways to move
      I don’t know who needs to hear this, but there are lots of ways to work out and get in shape that does not have to be a two-hour weight lifting session or intense HIIT workout. In fact, Corey’s main focus as a trainer is not just about where to fit in time at the gym or workout classes but where to move more throughout our lives. He suggested parking farther away from the entrance, taking stairs instead of the elevator, or taking your next conference call standing up or walking if possible. In general, add more non-exercise movement to your life. Walk your dog more often, stand while working, try gardening if you have a yard, clean your house more, walk everywhere you can, dance while cooking or getting ready, stretch while watching TV, and get outside to take conference calls.

      5. Stress less
      Yes, stress over weight gain is worse for your body than the actual weight gain. It sounds like an unfair cycle that stress about our bodies can actually prevent us from losing weight, but it’s also an important reminder that the way we feel emotionally is more important for our health than what we eat and how we move. And not just stress over appearance but chronic stress in general—whether it’s about work, relationships, or what to eat for dinner—can affect weight. “Stress hormones wreak havoc on our bodies, especially our immune and metabolic functioning,” Corey explained. “Take care of your mind. Take the time to reflect and release at the end of each day while giving yourself the time to unwind (even if only for a few minutes).”

      6. Prioritize sleep
      Bad news for those of us who stay up way too late bingeing Netflix: Getting a good night’s sleep is crucial for maintaining a healthy weight. “Don’t underestimate the power of quality sleep,” Corey said. “Find your best routine to ensure good, consistent sleep hygiene.” Not getting seven to nine hours of quality sleep a night can make you eat more than what your body needs because the body releases hunger hormones when it didn’t get enough sleep. A lack of sleep can also affect how your body stores fat, which can make maintaining a healthy weight more difficult. Revamp your nighttime routine to help you fall asleep faster and make sure to always get at least seven hours of sleep.

      7 Weight Loss Tips You Haven’t Tried Yet (We Promise) More

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      2022’s Biggest Fitness Trends To Start RN, According to This Viral Expert

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      Let me introduce you to a fitness icon, wellness expert, founder of The Sculpt Society, and my personal #fitspo: Megan Roup. Roup is a professional dancer-turned-workout pro (#goals), and after listening to her expertise on a podcast interview, I knew she was the right person to help us all get out of the fitness rut that typically comes this time of year: It’s cold outside, we’re more tired than usual, and motivation is lacking. But exercise does not have to be a chore to check off the to-do list or a boring habit we keep up with for the sake of routine; it should always be enjoyable, challenging, and exciting, no matter the time of year (or weather outside). So to put us all out of our fitness rut misery, I grilled Roup on the trends we can expect to transform our fitness routines this year. Read on for her 2022 predictions that you can start trying right now.

      Meet the expert
      Megan Roup
      Founder of The Sculpt Society
      After a successful career as a professional dancer, Roup combined her passion for dance and love of fitness to create The Sculpt Society, a workout method designed to empower women through movement.

      1. Shorter, quicker workouts
      So long, 90-minute workouts! 2022 is all about ditching extensive training if you only have time to fit in quick workouts, whether that means a few five minute spurts of yoga flows throughout the day, a 15-minute walk, or 30 minutes of an online class. “There will be a big emphasis on quick, effective workouts (i.e The Sculpt Society “quickie” workouts). My affirmation is to commit less so you can show up more,” Roup explained. “Small chunks of movement each day adds up to big wins, and consistency is the key to the success of any fitness journey.” Shorter spurts of exercise is not just a trend; it makes perfect sense. Committing to shorter workouts is way more realistic and sustainable, since you’re setting yourself up for success when you’re busy, traveling, or just don’t feel like spending an hour exercising (which, let’s be honest, happens a lot). 

      2. Gyms are coming back, but digital fitness isn’t going anywhere
      In 2020, we learned to break our gym addiction and exercise at home. But even though our favorite yoga studios and fitness centers are opening back up, digital fitness isn’t going anywhere. “When it comes to gym memberships or digital fitness, it is and, not or,” Roup said. “Many people will have a gym membership and a membership to an app.” If you think about it, having both offers the perfect workout routine.
      With digital fitness, you have the flexibility of exercising anywhere for any amount of time. But boutique fitness classes or a gym membership offers a different environment, type of workout, or equipment from you could do virtually. With both, you have the best of both worlds. Roup said that she’s even seeing more members using The Sculpt Society at the gym so they have more space and equipment for their favorite workouts they can also do at home. Don’t have a budget for both? Switch it up by trying a drop-in class every couple of months to challenge yourself and get out of your routine or check out free YouTube videos at home on the days where you don’t have time to get to the gym.

      3. More focus on pelvic floor muscles
      You know to work your ab muscles and glute muscles, but what about your pelvic floor muscles? In the next year, Roup predicted this important (and overlooked) area will become more of a priority, and for good reason. “In 2022, there will be more conversations around the pelvic floor and fitness, especially as it relates to pregnancy.” She explained that just like other muscle groups in the body, the pelvic floor muscles can be strengthened and lengthened, and focusing on these muscles help support pregnancy as well as help with recovery after labor. Pregnancy not in your plans? Pelvic floor exercises as part of a well-rounded workout routine will continue to grow in popularity since they have been connected to everything from better sex to ab definition. To start, try The Sculpt Society’s 360 Breathing classes or try exercises from a pelvic floor expert like Courtney Virden.

      4. Less equipment
      Good news for those of us who hate going to the gym or live in studio apartments: Bulky equipment and even weights are getting less important for fitness. “Workout equipment can be a limiting factor for a lot of people who are traveling, working with a budget, have limited space, or are on the go,” Roup said. “Workouts that require no equipment or light equipment that’s easy to travel with will make the entry point easier and more cost-effective to get started.” In other words, fitness is way more accessible in 2022. While weight lifting has amazing benefits or machines can be a great way to challenge yourself, you don’t need any equipment to reach your fitness goals. Body weight is good enough. And if you like having something to guide your workouts, leave the weights at home (we need to reserve all the weight in our suitcases for curling irons and shoes!) and pack a light jump rope or resistance band instead. 

      5. Prioritizing fun workouts
      And now for my personal favorite 2022 trend: having a lot more fun. Gone are the days of intimidating fitness classes where the instructor scares you into running faster, accountability coaches who get you to the gym by bullying disguised as “motivation,” or forcing yourself into a boring run on the treadmill or lift at the gym because you think that’s what’s good for you. Let’s all agree to ditch fear-based fitness and instead opt for what feels good. Feeling more confident, proud, motivated, and excited isn’t some woo-woo self-help advice; it’s the most powerful fitness hack to actually stay consistent. “The more fun and enjoyment we find in workouts, the more consistent we will be with them,” Roup agreed. “People are looking to exercise to find positivity and be uplifted.” And in 2022, we could all use a little more uplifting. 

      Why 2022 Should Be the Year You Start Weightlifting More

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      A Lunchtime Workout Session Could Cure Burnout

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      Whether you’re still working from home or have returned to the office by now, the 3pm slump is inevitable. In the morning, we’re efficient, making calls and organising team catch-ups and meetings, sending emails with speed and the kind of sign-off that demands a thoughtful and considered response.
      But slowly, as the day progresses, our energy wanes. And regardless of what we eat for lunch or the number of caffeinated beverages we choose to consume, 3pm comes around it suddenly feels like we’ve aged a decade. Unable to focus, time moves at a glacial pace for those remaining hours of the day and it’s all we can do to drag ourselves home and into bed.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      This mental exhaustion is a common feeling for many but in some good news, it appears exercise might be the cure. As anyone who has been in the slump can attest, getting into some activewear and breaking a sweat is often the last thing on your mind. However, it might just be the thing you need. As a newly-published study by German researchers suggests, exercise can reverse this mental fatigue in just 30 minutes.
      For the study, subjects with cognitive fatigue were grouped into three interventions: 30 minutes of aerobic exercise, 30 minutes of easy stretching and 30 minutes of watching the TV sitcom The Big Bang Theory. The group that cycled for 30 minutes on an exercise bike reported feeling less mentally tired, had improved mood and better perception of their mental capability, and also showed improved ability to take on new tasks. Ultimately, the 30 minutes was seen to restore higher-order executive functions, helping workers to get back online and ready for action.
      As the researchers found, exercise during lunchtime does wonders – not just in the short-term, but for the long-term too. Aside from feeling refreshed post-exercise, you can also combat long-term negative alterations in the brain structure and function that can come with chronic, persistent mental fatigue. The study found that the more fatigued someone felt, the more the 30-minute exercise cycle made them feel refreshed.
      READ MORE: 24 Motivational Quotes To Help You Push Through The Tough Days On Your Weight Loss Journey
      It’s worthing noting, though, that the study only looked at 30 minutes of easy aerobic exercise so it’s not exactly clear what the impact of doing, say, an hour’s run might be on mental stress, or a higher intensity exercise. As Women’s Running suggests, “Since we know that mental stress and physical stress build off each other, it’s likely that if a too long or too intense exercise session puts additional strain on the body, it could contribute to fatigue and not help you recover from it.”
      But despite exercise being an effective mood-boosting tool to overcome mental fatigue and the dreaded feeling of an afternoon slump, studies also show that people often blow off a workout when feeling overwhelmed because they feel the long-term benefits aren’t as important as their immediate need to chill. If this is something you’re guilty of, we’d suggest scheduling in 30-minutes of exercise just as you would a meeting or Zoom call, to hold yourself accountable and ensure you take that time. Because while your mind might be telling you to lounge and chill, exercise is exactly what your body needs to come back feeling energised and invigorated.
      And as the recent study suggests, you don’t need to push yourself. This isn’t a time for analysing metrics on your smartwatch or looking at data, it’s simply about connecting to your body through movement and allowing the tension you’ve built up in the day to release.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      Cape Town-based Jessica Naylor, a seasoned fitness trainer (group exercise) best known for her optimistic, high impact energy workouts has compiled a few fun, effective, equipment-free and lunch break friendly exercises. “All these workouts can be done anywhere, provided there is a bit of space. Prepare to tone and burn all in one,” she says.
      Move: Soccer Drill ​Nail it: Tap your foot, then the other foot, knee and then the other knee. Pick up the pace and double the time!
      Move: High KneesNail it: Keep your knees high and the power going, on the spot, in a sprinting motion.​
      Move: Arms For DaysNail it: Stand tall, keep your shoulders behind and tummy tight. Place your arms out horizontally. Palm open and thumb facing the roof. Pulse your arms back and forth. Make small movements and feel the burn!
      Move: Explosive Star ​Nail it: Slightly bend your knees. In one movement make your self into a star shape. Shoot arms and legs out and quickly bring yourself back to the starting position. Repeat this movement 20 times. Hello cardio!
      Move: Jump For Joy ​Nail it: Point on your toes. Arms stretched up above your head and bounce away!​
       Move: Quick FeetNail it: Make sure your feet are directly under your shoulders. Bend your knees slightly and run on the spot!
      The article Why A Lunchtime Sweat Session Could Be The Cure For Burnout was originally published on the Women’s Health Australia website. 

      READ MORE ON: burnout Cognitive Fatigue Fatigue Fitness Advice Health wellness More

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      We’re Halfway Through Dry January—Here’s How Experts Say To Drink More Mindfully Any Time of Year

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      When you’ve finished the last of the holiday punch and sipped the last drop of the New Year’s champagne, you might be feeling alcohol-ed out. Enter: Dry January. For many people, Dry January is as much of a tradition this time of year as putting away holiday decorations and setting resolutions. It might be an attempt to “cleanse” after a season of excessive drinking or a way to start off the new year focused on goals. While a health boost (and a break from hangovers) sounds enticing, I’m always skeptical about any temporary diet or detox—what’s the point of short-term change if you go back to old habits afterward? So whether you’re halfway through a booze-free month or just generally sober-curious, I asked experts for the 101 on Dry January, whether or not it’s worth it, and how to limit alcohol any time of year.
      Just a brief disclosure: If you’re halfway through a totally sober month, the expert tips below will help you finish out strong (because you’re probably finding that it’s not as easy as it seems!). But if you’re new to this whole Dry January thing, you can start a sober week, month, year, or life at any time. And if a sober life is not for you, we can all afford to be more mindful—that also goes for mindful drinking. We have tips for you too. Read on for expert opinions on the Dry January trend, tips for the sober-curious, and how to be more mindful with your alcohol consumption year-round. 

      In this article

      What is “Dry January?”
      Dry January is pretty straightforward: You forego alcohol for the entire month of January. While the concept has become a wellness trend all over the world, it originated in 2013 when Alcohol Change UK started a movement to raise money for alcohol abuse awareness and treatment. The idea caught on and now, many people use a booze-free month as a way to reset after an indulgent holiday season or inspire major changes for the new year (#newyearnewyou). Here at The Everygirl, we don’t support fad diets or temporary fixes and always prioritize sustainable lifestyle changes that feel good over restriction. However, based on what the experts I talked to said, doing Dry January the right way (more on that below) can be pretty beneficial for many people.

      What are the benefits?
      To reevaluate your relationship with alcohol
      The biggest reason to take time off booze is to learn more about yourself. “Cutting out alcohol for the month of January gives people an opportunity to evaluate their relationship with it,” explained Kelly Kitley, a licensed clinical social worker and international women’s mental health expert. “You can take a mindful approach to recognizing triggers as well as identifying how alcohol affects your sleep patterns, exercise, nutrition, etc.” When anything is a habit, we may be less aware of how it’s affecting us. Removing the habit allows us to see how it is truly affecting our mental health as well as our routines.
      For example, are you more nervous going into a social setting without a drink? Is it difficult to unwind from your day without a glass of wine? Are you more motivated to work out when you didn’t drink the night before? A break from alcohol is not meant to prevent you from ever drinking again (unless you want to!)—it’s supposed to make you aware of how to drink in a way that feels healthiest for you. 

      To benefit the body
      While Dry January should not be a means to cleanse the body or lose weight (that’s not how the body works), the body can still reap some benefits. Shena Jaramillo, MS, RD, a registered dietitian nutritionist, explained that since alcohol is dehydrating, limiting or cutting out alcohol can improve hydration in the body, which can promote healthy skin and increase energy. “Since alcohol is a depressant as well as a diuretic, regular intake can leave us feeling sluggish and unmotivated to complete tasks,” she said. “We may also notice our skin and hair tend to be more dry if we’re consuming a lot of alcohol.”
      “Taking a break from alcohol (even for just a month) can have incredible benefits for your body and mind,” agreed Karolina Rzadkowolska, a certified alcohol-free life coach and the author of Euphoric: Ditch Alcohol and Gain a Happier, More Confident You. “Studies show that your sleep can improve, you wake up with more energy, and your body can heal. It also rebalances your brain chemistry and helps you experience more positive feelings.” Yes, these are some pretty tempting benefits, but know that this doesn’t mean you have to avoid all alcohol forever. “Alcohol in moderation is not an issue,” Jaramillo assured. “One drink a day for women, or two drinks a day for men, is generally a safe amount that will not displace other nutrients or lead to weight gain.” But if you’re regularly binge drinking (AKA most of us), a break can provide some temporary benefits for the body (and help you evaluate if you want to extend those benefits long term). 

      To save money
      A break from booze doesn’t just have to be health related; many people participate in Dry January for financial reasons. Think about it: Alcohol is expensive. For one, those bottles of wine in your grocery hauls drastically increase the price, and the priciest part of a night out are the cocktails ($20 for a beverage? No thank you!). When you take a break from the bottomless mimosa fees or a drink with dinner (even $7 for the house red adds up), that’s money you can add to your savings account or put toward an immediate goal like furnishing a new apartment or paying off debt. While giving up alcohol permanently for financial reasons might cause deprivation (money is meant to be spent for a happier life, after all), foregoing alcohol prices for a short-term goal can help you save money.

      Are there any cons?
      Totally cutting out any food or beverage can be harmful because it can create fear around it (and you should see all food and drinks as a means of nourishment or enjoyment, not something to be afraid of). Say it with me for the people in the back: Demonizing one type of food is never beneficial. Yes, cutting out alcohol for a short period can provide the chance to reassess your relationship with it, and for many people who feel better without drinking, it can kick off a new lifestyle. However, if you’re cutting out alcohol because it’s “bad” for your body or to help you lose weight, any benefits will be short term, while the fear and negative relationship with your body can last a lot longer.
      Lastly, since a break from alcohol may cause many people to realize how much they depend on it, you might notice stress, anxiety, or even depression surfacing. “You may discover that drinking is actually a coping strategy in your life, and without it, you might be feeling more anxiety, depression, grief, etc. symptoms,” explained Heidi McBain, MA, LMFT, LPC, PMH-C, a licensed marriage and family therapist. If you think Dry January may provoke uncomfortable emotions or you’re struggling without alcohol, seek support from a therapist.

      Tips to be successful with Dry January
      Take it day by day 
      One reason restrictions or short-term diets can be harmful is if you do partake in the restricted item, you feel like the entire month is “ruined,” which can lead to bingeing and guilt. So to avoid the damage that comes with being hard on yourself if you do have a glass of wine after an especially tough day or a vodka soda while out with friends, focus less on the structure of a “month” and instead just take it day by day. Kitley recommended that if you “slip up” one day by caving to the temptation of a cocktail, that doesn’t mean the whole month has to be ruined or that you failed. Instead, see each new day as an opportunity. “Dry January” doesn’t have to be an entire month spent completely sober—any amount of time to better understand your relationship with alcohol is a win.

      Let your friends and family know your plans
      McBain said that the key for Dry January success is to let your friends and family know ahead of time so they can help you stay accountable, make plans that are not related to alcohol, and avoid uncomfortable or triggering situations. “Explain to family and friends (beforehand, if possible) that you’re not going to be drinking. Especially if you’re female, letting them know can help you avoid anyone asking if you’re pregnant or trying to become pregnant—it’s so intrusive, but these types of comments happen all the time and can be incredibly triggering.” Bonus: When you let other people know, you’ll be more likely to resist that cocktail during girl’s night or a glass of wine at your family dinner because you know they’ll be expecting you to say no.

      Use it as an experiment to know yourself better, not as a “cleanse” or “diet”
      Just another reminder that Dry January (or restricting anything for a certain amount of time) can only be beneficial if it’s used as a way to get to know yourself better and learn how you want alcohol to compliment your life moving forward. If you view it as a chance to lose weight or “detox,” you’re subconsciously telling yourself that alcohol is bad. Just because you may notice benefits in your body or how it affects your emotions when you take time off does not mean that alcohol is “bad” or that you’re “bad” if you have a drink here and there in the future (unless, of course, you have an unhealthy dependency or addiction).
      In other words, think of the booze-free time as a way to understand how alcohol affects your life and how you want to enjoy it in order to achieve your happiest life, not as a temporary health fix. Journal about cravings or difficult emotions that come up while living sans alcohol and take the time to get to know your body without it, not as a means to foster fear around drinking in the future. “You don’t need to cut alcohol out of your life to improve your diet or habit control,” said Dr. Anthony Puopolo, the chief medical officer of Rex MD and a board-certified physician. “However, being more aware of when and how much you drink, as well as why, can increase your mental and physical health significantly.”

      Continue mindful drinking when Dry January is over
      The problem with limiting anything (whether it’s food groups, phone time, or alcohol) is that any deprivation can lead to greater cravings or binges. Kitley warned to be aware if you start drinking on Feb. 1 (or whenever you start drinking again), as people tend to go overboard if they have felt deprived. If you’re excited to go out with friends and have a cocktail or know that a glass of wine will feel so satisfying with dinner, indulge in whatever your body truly wants, but be careful not to drink so much it stops feeling good for your body. Dry January is only beneficial if you take what you’ve learned and apply it to your life moving forward. Otherwise, it’s just 30 days that won’t make much of a difference in the grand scheme of your well-being. Take time to think and act on what you’ve learned (i.e. you found other ways to soothe yourself after a stressful day so you no longer need to depend on a glass of wine, or drinking less during brunch helps you feel more productive during the day), and continue mindful drinking even after January is over.

      How to embrace mindful drinking year-round
      Set some guidelines before drinking
      While mindful drinking is all about staying present (checking in with how your body feels consistently in the moment), some guidelines before any time spent drinking may be helpful. Kitley suggested a simple guideline like having a glass of water in between every drink can not only help prevent hangovers but can also help you stay mindful. Another helpful guideline to try is my personal favorite: the “three drink rule,” where if I’m drinking an alcoholic beverage, I’ll also try to have two other drinks at the same time, like water and tea or coffee. Some people also find it helpful to limit the days a week they drink (like only drinking three days total) so they are more mindful of when it’s really worth having alcohol.

      Ask yourself “why”
      Before drinking, ask yourself what your purpose is: Are you drinking because you want to enjoy the delicious taste of wine with friends or because you love trying new cocktails? Or is it because you’re feeling socially awkward or need something to take away stress? Another helpful thought exercise is to ask yourself if the next drink will bring you joy or regret. If the drink will bring you joy, then enjoy every sip. If the drink will make you feel regretful? Opt for a mocktail or sip on water instead. “Drinking mindfully means taking a moment before you grab an alcoholic drink,” explained Dr. John Mendelson, an alcohol addiction specialist and chief medical officer of Ria Health. “Before drinking, consider why you’re making that choice. It’s all about paying attention and drinking with awareness.”

      Be more self-aware about your drinking habits
      As with any health goal, self-awareness is key. It’s difficult to know how to drink more mindfully if you’re not aware of what your drinking habits actually are. Whether or not you participated in Dry January, it may be helpful to spend a week or two recording your alcoholic beverages as well as any emotions, physical symptoms, etc. so you are aware of how alcohol is truly affecting your life. “Keep a simple drink log and measure your alcohol consumption patterns,” Dr. Mendelson suggested. “This could be as easy as emailing yourself every drink or using a free drink-counting app. The basic count will establish the baseline to begin.” For example, are you drinking a lot more than you realized? Identify how to cut back and be more mindful. Or are you noticing symptom flare-ups after drinking? Talk to your doctor about a possible correlation between alcohol and your health. In general, mindfulness is self-awareness, so start collecting data on how alcohol plays into your life.

      Fuel your body with proper nutrition
      Mindful drinking comes when you’re also mindfully eating and aware of taking care of your body in every way possible, from exercise to sleep to fueling your body with nutrients that help it feel its best. Dr. Victoria Glass, MD, a doctor focusing on medical research, suggested that “healthy” alcohol consumption means overall taking care of your body, and fueling your body properly is key. Being more aware of the alcohol you put into your body happens much more naturally when you’re aware of the food you’re putting into your body too.
      Also, food can help when you are drinking alcohol too. “Make sure to eat first before consuming any alcohol,” Dr. Glass said. “Food allows you to be more aware of how the alcohol is affecting your body, and for some people, food reduces cravings for alcohol.” And if you do drink a little too much and get a hangover? No biggie, but know that you don’t need to eat greasy breakfast sandwiches or chug Bloody Marys in order to feel better. Take the opportunity to eat more nutrient-rich foods that will help your body recover and feel its best. 

      Seek support to continue understanding your relationship with alcohol
      The truth is that most of us enjoy an alcoholic beverage for more reasons than because it tastes good (especially those of us who have ever had a shot of vodka). We often use alcohol to numb negative emotions (like destressing after a long day), help us feel more comfortable in uncomfortable situations (like a party with a new group of friends), or even as a way to celebrate (as if a job promotion or wedding engagement doesn’t feel like a true celebration without a champagne toast). While alcohol can make us feel happier and more carefree, it shouldn’t be a reaction to emotions or something you depend on to feel comfortable in any situation. Continue working with a trusted professional like a therapist or sober-curious support group to understand what emotions you relate to alcohol consumption. For more resources to help you understand your relationship with alcohol or if you’re sober-curious, check out a book like Quit Like a Woman.

      While this article addresses emotional dependencies and behaviors related to alcohol, it is not meant to help treat addiction. If you are struggling with substance abuse, call the SAMHSA National Helpline at 1-800-662-4357 for assistance.

      10 Date Ideas That Don’t Involve Drinking More

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      Everything You Need To Actually Reach Your New Year’s Resolutions This Year

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      Not to totally ruin your blissful new year high (from either the hope of a fresh start or all that champagne), but new year’s resolutions don’t historically last very long. In fact, one study found that Americans are most likely to ghost their resolutions by Jan. 17, meaning it only takes a couple of weeks for all your 2022 hopes and dreams to end up in the trash with the holiday leftovers. Sure, that’s pretty dark, but here’s the good news: In the past couple of years, we’ve learned a lot, changed a lot, and grew a lot, which also means we can break out of the endless New Year’s cycle and make resolutions that will actually last a lifetime. Maybe every year you say “new year, new me,” but in 2022, it may actually be true. And if you need help getting there, here are 10 products that will make keeping resolutions and sticking to goals easy.

      Blue Apron
      Meal Subscription
      Is your goal to save money this year? One of the best ways to improve your financial health is to save money (and food waste!) on groceries and order less takeout. Blue Apron sends only the exact proportions you need, so you won’t have to spend money on a bunch of ingredients in order to try a new recipe (especially ingredients you’ll never use again). Also, the meals are so delicious and easy, you’ll never be tempted to order takeout (even after stressful workdays). Consider it an investment in your physical health that can help save you money. Sign up now to get $110 off across your first 4 boxes.

      Sunrise Alarm Clock
      If your resolution is to wake up earlier or get better sleep, the Hatch is an obvious choice. But no matter what your goals are this year, having more energy throughout the day or waking up easier will undoubtedly help you get there. This is more than an alarm clock—it’s a personalized sleep and wakeup routine, including meditations and a sunrise light. This time of year is especially hard because the sun rises later, so it’s pretty dark and gloomy in the morning. This alarm clock will mimic the sunrise to bring you optimal energy whenever you wake up to get that workout or morning meditation in and then give you energy to achieve your goals all day.

      The Sport Duffle
      One of our favorite hacks to work out more is to prepare ahead of time so that you don’t have an option not to. Plus, picking out an outfit or pre-workout snacks are just more items on your to-do list that can make it easier to make excuses for why you shouldn’t work out. Gym bags are an essential must-have to keeping health goals because they make it easier for you to get to the gym (or to your yoga mat, to barre class, or on a run). Packing a gym bag the night before will keep you motivated and make exercise a “must” instead of a “maybe.” This one is our favorite for the most organized, roomy, and chic option you’ll actually want to show off at the gym, office, or while traveling.

      Joy Wellness Journal
      Consider this journal your personal accountability buddy that will always be there for you. No matter what your wellness goals are this year, keeping track and checking in on your goals and how your body feels are crucial for keeping resolutions through 2023. With daily pages for you to list intentions, monitor your sleep, plan meals for the day, schedule time for self-care, track your mood, journal gratitude, and check in with how you feel mentally and physically, this is quite literally your one-stop shop for every wellness resolution so you can keep up with all your personal health goals.

      Motivational Water Bottle
      It’s so easy to forget to stay hydrated (especially when you have so many other things on your mind), so drinking more is always a resolution for us. This bottle with time stamps will help you keep track of your water intake and also keep you accountable to drink more. Need even more motivation to add “drink more water” to your list of resolutions? The body needs optimal hydration to stay energized, so if you achieve the hydration goal, you can get more motivation to achieve other goals too. This water bottle will help you get there.

      Mid Rise Pocket Leggings
      Yes, it’s crucial to start off the new year on the right foot, but it’s also always freezing cold, AKA you could have all the best intentions to work on fitness resolutions when the new year comes, but all you’ll want to do during the winter months is crawl into bed and hide under the covers. If you want to train for a marathon or jog an extra mile in 2022 but can’t even go for a brisk walk on Jan. 2 because it’s way too cold, I got you. This breathable fleece fabric will keep you warm until spring but won’t make you sweat on those random warmer days.

      Glass Storage Set
      The key to any healthy eating goal is preparation—when you have healthy options already chopped, prepped, and stocked up in your fridge, it’s way easier to throw together meals and you’ll be less tempted to order UberEats (even after long workdays). Use these chic glass containers to store chopped veggies, washed berries, cooked grains, or even mismatched meals like a stew, roasted veggies, or sauces you can repurpose throughout the whole week. Another bonus hack: When you do cook meals, always make extra to store for leftovers so you can have an easy lunch or dinner the following day without having to cook more.

      Make Your Matcha Kit
      If your goal is to kick your coffee addiction once and for all, matcha is the wellness world’s favorite alternative. Matcha has been used for thousands of years for sustained energy in the body and as a ceremony meant to remind us all to slow down (two things we all need way more of in 2022!), so it’s the perfect addition to your wellness routine. This kit from one of our go-to supplement brands has everything you need to DIY a frothy, delicious, quality cup of matcha. Make it the traditional way with hot water or froth some milk of your choice if you’re a latte fan.

      Compendium
      Weekly Reflections Card Set
      So your resolution is just to be happier this year? Or maybe you haven’t had time (or interest) in setting specific resolutions and are way more interested in continuing to grow and be healthier in the new year? Pick a card (any card!) from this deck of weekly reflections and get a one-sentence affirmation and a lot of inspiration for the week ahead. Not only will reading the card to yourself instantly make you feel good, but you can also repeat the quote throughout the week for a happy reminder anytime you need one. Each card serves as an instant mood boost or motivation to keep improving yourself, AKA it’s the perfect item to make 2022 be your best year yet.

      Author: James Clear
      Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones
      No matter your 2022 resolutions, Atomic Habits offers a proven framework for changing your life by forming good habits, breaking bad ones, and mastering small behaviors that lead to massive transformation. Learn how to overcome a lack of motivation or willpower, get back on track when you fall off course, and design your schedule for success. It’s an especially helpful read if your New Year’s resolutions typically don’t last past January (guilty!).

      12 Hacks to Hold Yourself Accountable with Your Resolutions

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