by Susan Albers
6 Simple Ways to Soothe Without Food
1. Make a Self-Care To-Do List. To-do lists are traditionally filled with things like, paying bills and getting the dry cleaning. Consider making a second column that includes self-care activities that you want and always intend to do. List something that it is an investment in your mental health like getting more sleep or eat more fruit. Research indicates you are significantly more likely to do something if you just write it down. (Watch this video to see me discuss these tips.)
2. Get More Vitamin D. Vitamin D is highly correlated with mood and it’s often low for people during the winter time and rainy days. If you want to perk up your mood, you might consider having your doctor check your Vitamin D levels. You can also eat more Vitamin D rich foods right now like eggs, mushrooms, and milk.
3. Get Some Green. In Japan, spending time outside for your mental health is called Forest Therapy. Research shows that just 15 minutes in a green space helps to lower your blood pressure and increase your mood.
4. Stop Dieting. People often fad diet to prepare for spring break, summer, and holidays. Instead, try mindful eating, which is not about cutting out foods but being more aware of your food habits. A recent study indicated that people were happier, ate less and enjoyed their food more when they did not eat in front of their mobile phone screen.
5. Stand. Commit to standing up 2-3 times a day. Standing helps your circulation and overall health. A study in the American Diabetes Association journal found that breaking up prolonged time sitting even for five minutes can reduce your blood sugar levels by 34% and can increase your life expectancy by two years. Try standing on the hour by setting your phone alarm to remind you.
6. Be Kind to Yourself. My motto is: Don’t look back; you aren’t going that way. Keep your mind pointed forward toward what is coming up. We can do this by not dwelling or beating ourselves up for the past. Also, give yourself what I call an “Adult Time Out” each day to take five minutes of quiet time to regroup and take a breath.