Have you ever wondered what you can do to improve your mental and physical health?
One simple solution might be to create a daily wellness practice for yourself.
A wellness practice is a byproduct of conscious living, and involves creating a set of intentional and consistent habits that promote self-care and overall wellbeing.
It can range from meditation to exercise, healthy eating habits to getting enough sleep.
I think taking a holistic approach is important as each aspect of our lives affects the other. So it’s important to think about mind, body and soul wellness.
What Is Wellness?
This word gets tossed around a lot. But have you ever stopped to think what it means?
Wellness is a state of being healthy in mind, body and soul. It’s about achieving a balance in all aspects of our life and feeling fulfilled.
We want to feel ‘well’ and balanced in all of these areas of our life.
Think about when you feel flat and unmotivated, it’s more than likely you will feel physically sluggish too. Or if you go through a period of depression and/or anxiety, it’s very difficult to look after your physical health while feeling that way.
Wellness looks different for everyone as we all have different needs and priorities.
But the common thread is that it’s about nurturing ourselves and finding ways to feel our best on a regular basis.
Why You Need A Daily Wellness Practice
The daily grind can often leave us feeling stressed, overwhelmed and drained. The constant pressure to excel at work, maintain social relationships, and meet personal commitments can leave us feeling overwhelmed.
Our daily habits have a big impact on our overall health.
What we eat, how much we sleep, how active we are, and our mental state all play important roles in how we feel.
Good habits like eating a well balanced diet, daily exercise, and getting enough sleep can boost our immune system, improve our mood, and give us more energy.
On the other hand, bad habits like overeating, not moving enough, and not getting enough sleep can lead to feeling average at best, or more serious health problems.
Our habits are the foundation of our health, and making small changes to our daily routines can have big benefits in the long run.
By making wellness a part of our daily routine, we can build habits that support and improve our health and wellbeing.
Wellness Practices for Stress Management
This is where wellness practices can really have a positive impact. A well-rounded wellness practice can serve as our personal stress-management toolkit.
By integrating elements of self-care into our daily routine, we can get better at managing stress.
Techniques like meditation can help calm a hectic mind and build inner peace.
Regular exercise releases endorphins, our body’s natural mood lifters, helping to combat stress.
A balanced diet can enhance our physical health and boost our resilience.
Getting enough sleep and practicing relaxation techniques can help rejuvenate the body and mind, promoting an overall sense of wellbeing.
Building Your Daily Wellness Practice – HABITS
We’ve spoken about habits and how they are the building blocks to wellness.
We’re just not going to feel motivated all the time. And that’s why it’s so important to start making small healthy choices that eventually lead us to practice wellness daily, without it being a huge effort.
The importance of manageable goals and consistency cannot be emphasized enough.
Now let’s look at some key healthy habits to implement into your daily wellness routine.
Stay Hydrated – Drink plenty of water throughout the day. Staying hydrated helps improve energy, digestion, and overall health.
Activity – Make it a habit to move your body every day. This could be anything from a 20 minute walk to a full workout. Find what works for you and stick with it.
Intentional Eating – Pay attention to what you are putting into your body. Eat whole, nutritious healthy food that will fuel your body and mind, and avoid overeating.
Sleep Quality – Make sure you get enough quality sleep each night. This allows your body to rest and repair, improving mental clarity and physical energy.
Self-Care – Set aside time each day to practice self-care activities. You want to be able to find joy each day and do things that make you feel good and fill your cup.
Gratitude Practice – Take a few minutes each day to reflect on what you are grateful for and use this opportunity to express gratitude. This simple practice can boost your overall mood and outlook on life.
12 Wellness Practices You Can Use In Daily Life
1. Breathwork
Breathwork involves different exercises and techniques to control your breath. It can help us regulate our emotions, reduces stress and symptoms of anxiety and depression.
Breathwork also helps increase oxygen flow to the brain, improving mental clarity and focus. It can be extremely beneficial for our mental and emotional health, as well as overall physical wellness.
It’s often done during activities like meditation or yoga, however these days there are practitioners and classes dedicated solely to breathwork.
Wim Hof has built a following around his breathing techniques and cold exposure methods, which are known to have many health benefits.
2. Mindfulness Practices
Mindfulness practices involve being present in the moment and fully aware of our thoughts, feelings, and surroundings.
It can help reduce stress and anxiety, improve focus and productivity, and promote overall emotional well-being.
Some popular mindfulness practices include meditation, yoga, and tai chi. Daily mindfulness practice can also involve simple activities like taking a walk or eating mindfully.
3. Sound Healing
While this one is not something you would necessarily every day, incorporating sound healing into your wellness routine can have many benefits.
Sound healing involves using different types of sounds and vibrations to promote physical, emotional, and spiritual well-being.
It can help reduce stress and anxiety, improve sleep quality, and boost overall mood. Sound baths or sessions with a sound therapist are great ways to experience the benefits of this practice.
I’m lucky enough to live close to a Buddhist Centre where they hold a Sound Healing Bath once a month. According to Tibetan Buddhist Philosophy, the essence of “Life” originates from sound and light. Beyond what meets the eye, each of us is intricately woven with frequencies and vibrations. Chanting, Tibetan singing bowls, and gongs are used to create an energy field that’s all about that deep relaxation. In this state, the sounds act as a pathway for healing, providing a way to heal mind and body.
4. Gratitude Journaling
As mentioned earlier, practicing gratitude can have a positive impact on our mental and emotional well-being. One way to incorporate this into your daily wellness routine is through journaling.
Taking a few minutes each day to reflect on what you are grateful for can shift our perspective and promote feelings of happiness and contentment. It’s also a great way to look back and appreciate the good things in life during times of stress or difficulty.
5. Meditation and Visualization
Meditation is a powerful tool for calming the mind and reducing stress. It involves focusing on our breath or a specific object, thought, or mantra.
Incorporating visualization techniques into meditation can also help us manifest positive thoughts and outcomes in our lives, promoting overall wellness and wellbeing.
There are many different types of meditation, but the easiest way to start is by downloading an app like Headspace, Calm or Insight Timer. These guided meditations are great for beginners and can be done in just a few minutes a day.
6. Earthing or Grounding
Earthing, also known as grounding, involves connecting with the earth’s natural energy by physically touching it. This can be done through walking barefoot on grass or sand, sitting on the ground, or using special grounding mats.
This is something you could begin doing today – simply go outside and find a patch of grass. Take your socks off and walk around for a bit, grounding yourself in nature.
Research has shown that this practice can help reduce inflammation, improve sleep quality, and boost mood and overall wellbeing.
Incorporating grounding into your daily routine doesn’t necessarily mean adding another task to your day. Simply using a grounding sheet on your bed allows you to engage in this beneficial practice effortlessly while you sleep. This passive approach can potentially enhance sleep quality, reduce inflammation, and improve your overall well-being, without requiring you to carve out additional time from your busy schedule.
7. Infrared Therapy
Infrared therapy has become quite popular in recent years because of its many health benefits. This therapy uses infrared light to penetrate the skin and help heal at a cellular level. It’s a great way to improve blood flow, reduce pain and inflammation, and promote relaxation.
One of the most accessible ways to incorporate infrared therapy into a wellness routine is through the use of sauna blankets and lights, which can be easily used at home. Infrared sauna blankets allow you to enjoy the advantages of a traditional sauna without leaving your living room. They generate infrared heat that aids in detoxification, weight loss, and skin rejuvenation.
Infrared lights, also known as red light therapy devices, can be used for targeted treatment. These are particularly useful for skin health, promoting collagen production, reducing wrinkles and signs of aging, and healing wounds or scars.
Like other wellness practices, consistency is key when incorporating infrared therapy into your routine. Regular use can help to maximize the benefits and promote long-term health and wellbeing. These devices provide a simple, non-invasive, and cost-effective method of embracing the benefits of infrared therapy at home.
8. Digital Detox
In our fast-paced, technology-driven world, it’s crucial to take breaks from the constant stimulation of screens and devices.
A digital detox involves disconnecting from technology for a set period of time, whether it be for an hour, a day, or longer.
This practice can help reduce stress and anxiety, improve sleep quality, and promote mindfulness. It also allows us to focus on other activities and relationships without the distraction of technology.
Incorporating a digital detox into your wellness routine can provide much-needed mental and emotional rest.
A great way to use this is in the evening. The blue lights from screens can impact our ability to fall asleep easily , so try turning off screens an hour before bed and using that time to practice other wellness activities like reading, meditating or spending quality time with loved ones.
9. Medical Medium Detox Smoothie
Our modern lifestyle exposes us to a bunch of toxins, heavy metals, and pollutants every day. These things can build up in our bodies over time, causing health problems like fatigue, chronic inflammation, and impact the immune system.
Thankfully, certain foods have the ability to bind to these heavy metals, aiding their removal from the body.
The Medical Medium Detox Smoothie, formulated by Anthony William, is filled with such ingredients. These ingredients include cilantro/coriander, wild blueberries, spirulina, barley grass juice extract powder, and Atlantic dulse.
Cilantro/coriander is known for its ability to dislodge heavy metals from the tissues and facilitate their elimination. Wild blueberries repair the damage caused by metal toxicity. Spirulina and barley grass juice extract powder can absorb heavy metals in the brain, central nervous system, and liver. Lastly, Atlantic dulse binds to all heavy metals released and drives them out of the body.
10. Drink Mushrooms
Mushrooms are no longer just a delicious addition to our meals.
Certain types of mushrooms are also beneficial for our health and well-being when consumed in the form of drinks.
Mushroom drinks, such as chaga tea or reishi coffee, have been used for centuries in traditional Chinese medicine to boost immunity and promote longevity.
These drinks are packed with antioxidants, vitamins, and minerals that support overall health and can boost energy levels without the crash associated with caffeine.
Incorporating mushroom drinks into your wellness routine is a tasty and easy way to reap their many health benefits. Plus, they make for a great alternative to traditional coffee and tea.
11. Sunshine
Sunlight exposure, especially in the early morning, is an essential part of our wellness routine.
The natural light of the sun helps to regulate our body’s internal clock or circadian rhythms, which influence sleep patterns, hormone release, and even digestion.
Viewing sunlight when we wake up can signal our bodies that it’s time to start the day, enhancing alertness, energy, and mood throughout the day.
Also, sun exposure is the body’s primary means of producing Vitamin D, a critical nutrient that strengthens the immune system and aids in the absorption of calcium for bone health.
Therefore, spending a few minutes in the morning sunlight, perhaps while sipping a cup of coffee or doing some light stretching, can greatly contribute to our overall well-being.
12. Be of Service
Finally, one of the most rewarding aspects of a wellness routine is giving back and being of service to others.
Volunteering or helping those in need can promote feelings of joy, purpose, and connection with our communities.
It also helps to shift our focus from ourselves onto others, which can be an effective way to reduce stress and anxiety.
Find ways to incorporate acts of kindness and service into your weekly or daily routine, whether it be through volunteering or simply helping out a friend or family member in need.
By giving back, we not only benefit others but also experience the positive impact on our own well-being.
Tips for making wellness practices a habit
Start Small: Try to incorporate one new wellness practice at a time. Once you’ve made that part of your routine, add in another. This way, you’re not overwhelming yourself with too many changes at once.
Consistency is Key: Remember, it’s not about perfection, it’s about consistency. Even if you’re not able to commit a lot of time each day, even a few minutes can have a big impact.
Set achievable goals: Set small, realistic goals that you can build upon. This not only helps to keep you motivated, but also allows you to celebrate small victories along the way.
Find what works for you: Everyone is different, and what works for one person might not work for another. Experiment with different practices and find what feels best for you.
Dealing with Setbacks
Be patient with yourself: It’s normal to experience setbacks when trying to establish new habits. If you miss a day or two, don’t be hard on yourself. Just pick up where you left off and keep going.
Understand it’s part of the process: Setbacks are a normal part of forming new habits. Recognize them as opportunities for learning and growth, rather than failures.
Re-evaluate your goals: If you’re consistently struggling to maintain a certain practice, it might be time to re-evaluate your goals. Maybe the habit is too big or not completely aligned with your lifestyle. Adjust as needed and remember it’s about progress, not perfection.
Final Thoughts
Building a daily wellness practice takes commitment and effort, but the advantages are well worth it.
It can benefit your physical and mental health, enhance your relationships, and improve your overall quality of life.
Remember to start small, be consistent, and find what works best for you.
Take some time to identify the practices that resonate with you and begin incorporating them into your daily routine today.
References
Oschman JL, Chevalier G, Brown R. The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/
Ferguson S, What is breathwork meditation, from https://www.healthline.com/health/breath-work-meditation
DePorto T, 11 Health benefits of Infrared Light Therapy, from https://www.healthline.com/health/breath-work-meditation
Seitz A, Is Mushroom Coffee Worth the Hype? An Expert’s Take, from https://www.healthline.com/nutrition/mushroom-coffee
Huberman A, Using Light For Health, from https://www.hubermanlab.com/newsletter/using-light-for-health
