How To Feel Better: 12 ways in 30 Days

At Embolden, we emphasize self-care and self-compassion as an essential part of the therapeutic process.

Simple tips that make a difference:

  • Sleep 8 hours. If you cannot do it in a single stretch, divide sleep into phases, known as polyphasic sleep.
  • Hydrate. Drink a minimum of 2 L of water per day. Make a large jug of water in the morning, adding anything that you enjoy, such as citrus, cucumber, ginger, mint. Sip it throughout the day.
  • Meditate. 15 minutes a day of meditation, including seated, walking, or even lying down calms the mind and body.
  • Avoid sugar. We know that sugar causes inflammation. For mental health, sugar gives us a quick mood/energy spike, followed by a crash that is detrimental for people struggling with anxiety and depression.
  • Enjoy the bounties of nature. Eat fruits and vegetables daily, especially greens.
  • Care for an animal. A number of studies have shown the beneficial mental health effects of caring for a companion animal, including reductions in stress, loneliness, and even blood pressure.  For more see Mental Health and Companion Animals.
  • Write. Writing in a journal, in paper or digital format, for as little as 10 minutes a day reduces anxiety.  Read more on Journaling.
  • Go outside. Get sunlight daily.
  • Read. Just 30 minutes a day is good for cognitive and mental health.
  • Connect. Speaking with close friends and family members on a regular basis; online, by phone, or in person has clear benefits for emotional well-being.
  • Exercise.  At least 3 to 4 times per week, move your body. Whatever format you choose, consistency is the key.
  • Unplug and reboot. When our technology is failing us, we turn everything off and reboot. For mental health, when things are not going well, the reboot can be a short nap, taking a break, walking away from the situation, or even starting again the next morning.
Embolden Psychology
Embolden

Embolden offers the ADOS-2, the gold standard assessment for kids on the spectrum.

Combined with psychoeducational testing, it helps provide comprehensive information and recommendations to help children and teens six and up.

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