7 Easy Tips to Boost Your Mood

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Posted by Tiana Tinson

With only so many hours in a day, and so little time actually dedicated to ourselves, we often neglect our needs and avoid listening to our body when it tells us to slow down. As we think of the commendable work caregivers do, many of whom have other jobs and responsibilities, sometimes that work comes with a price of prioritizing others before ourselves - leading to stress and burnout. This means that self-care is particularly  important when it comes to maintaining a healthy balance and avoiding burnout for caregivers. Self-care is so much more than just lighting candles and taking bubble baths; it is about all of the actions we can take to be healthy and increase our well-being.  In order to help every caregiver to be your best self and provide better care in the long run, we’ve come up with a list of 7 tips and tricks that aid your mental AND physical health. 

Positive Affirmations

A positive affirmation is a short phrase, written or spoken as fact, that can be repeated over and over. They are used to overcome negative thoughts and to avoid self sabotage. Examples of positive affirmations include phrases like: “I am beautiful,” “I’m feeling a bit down today, but I will  make it through” and “I am successful.” These are basic affirmations you can say to yourself out loud while looking in front of a mirror or even using Post-It notes that you can put up on the walls of your home or in your personal space. These phrases can be used throughout your day when looking for a way to combat feelings of discouragement or sadness. 

Power Posing 

Power Posing

For those that need an added boost of confidence, studies show that power posing, commonly known as the “Superhero Pose” is beneficial for stress relief and allows for reassurance when worried about an upcoming task or project. While posing like a superhero is most common, any pose with expansive and open posturing is a simple way to provide self-care. Paired with the positive affirmations, this is a sure-fire way to bring you one step closer to tackling your day. 

To power pose, simply choose a pose that makes you feel comfortable and proud. 

Pro tip: Make sure to stand tall with your shoulders back for maximum results!

 

Sleep Hygiene

It’s rare that many of us are getting the necessary amount of sleep daily. As a person diagnosed with a sleep disorder, I know how much losing sleep in one night can throw my body off for the next week. If you think you’re getting poor sleep, consider whether you possess any of these tell-tale signs:

  • You take more than 30 minutes to fall asleep after you get into bed.
  • You regularly wake up more than once per night.
  • You lie awake for more than 20 minutes when you wake up in the middle of the night.

These are just a few signs that your sleep quality may need to improve. Here are a few Do’s and Don'ts which should help you get a better night’s sleep! 

Sleep Hygiene

If you’re really struggling to catch some Z’s at bedtime, check out our blog fully dedicated to getting a good night’s rest.

Spring Cleaning

Back in 2018, Carina gave you 9 Easy Tips for Tidying Up and today, we want to take it a step further! With flowers blooming and some extra Vitamin D as the days grow longer, decluttering your space is surely an extra energy booster and a stress reliever that will leave you feeling accomplished and clear headed. 

If you’re a lover of Netflix like I am, chances are you’ve heard of Marie Kondo - bestselling author and Netflix host of “Tidying Up with Marie Kondo.” Known for her astounding organization skills, she coined the KonMari method (6 Basic Rules to Tidying), which has helped millions of individuals take control of their “stuff,” get organized, and stay clean. 

KonMari Method Step-by-Step:

  1. Commit Yourself to Tidying Up - This helps you find energy when you’re ready and will assist in staying productive throughout the process.
  2. Imagine Your Ideal Lifestyle - Think about how you’d like to organize your space in a way that works for you.
  3. Finish Discarding First - Before you can organize the stuff that you keep, you must rid yourself of things that are cluttering up your space. This way you’ll have an understanding of what’s staying that must be organized (and less things to organize, too)! Cherish the items that bring you joy, and let go of the rest with gratitude - more to come on this later.
  4. Tidy by Category, Not by Location - Even though it may seem efficient to start with that chair that has clothes piling up in the corner, or your bathroom, focusing on items in the same category will actually give you more insight into how much of something you have. That way you’ll know if something is worth keeping or tossing.
  5. Follow the Right Order - Marie Kondo suggests the following order, which is meant to be from easiest to most challenging items to toss: clothes, books, papers, Komono (Misc.), sentimental Items. *Pro Tip: Try adjusting this list to make it most effective for you. To me, throwing out clothes is almost as challenging as sentimental items. But papers are the easiest item for me to get rid of so I would start with papers first and clothes second to last. Just make sure to stick with this order going forward!

  6. Ask Yourself If it Sparks Joy - Marie’s method is all about giving gratitude to items you used to use, but if it no longer brings you joy - throw it out. Marie describes joy as "...a little thrill, as if the cells in your body are slowly rising." 


Gratitude Journaling

Speaking of gratitude, take a few minutes every day to write down three things you are grateful for in your life. As the days go on, you will be surprised how you accumulate quite a list. Writing down your thoughts can have a positive effect on your mood.

Take a 15 minute Walk or Break Outside 

If the weather permits, outdoor exercise is optimal. Take a super short walk during the middle of the day and take advantage of as much sunlight as possible. The combination of fresh air and movement will also help boost your mood. If being outside isn’t an option, walk through a mall or even take some time to stretch on the floor at your home near a window. Even 15 minutes of fresh air can change your outlook.

Eat healthy

Simple changes to your diet can make a world of difference, but there are so many elaborate diet plans and conflicting health advice that it can be hard to know where to start. Consider Michael Pollan’s simple advice: “Eat food. Not too much. Mostly plants.” Avoiding highly processed food, foods with lots of added fat and sugar, too much meat or refined grains can lead to obesity, type 2 diabetes, cardiovascular disease and cancer.

  • Make a grocery list and stick to it.
  • Buy green vegetables that you don’t need to cook to enjoy.
  • Look for the “Whole Grain Stamp” on packaging or use ingredients like whole grain, brown rice and oats.
  • If you have a sweet tooth, opt for naturally sweet fruits.
  • If you snack on chips or other snack foods, don’t eat them out of the bag — transfer them to single-serving plastic baggies or reusable containers.

Carina also wants to take the stress out of finding a new client, or help you add more hours to take advantage of health care benefits. Sign up for Carina today.

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