17 WAYS TO IMPROVE YOUR DAY
(WEEK/MONTH/LIFE)
Prepare to start the new year on a fresh foot with these easy hacks.
1. TAKE UP RUNNING
The endorphins have a mood-lifting benefit, and studies show the repetitive nature of running can also improve mindfulness. Physical exertion helps you sleep better as well, which in turn boosts mental wellness.
2. TRY A MEDITERRANEAN DIET
You probably already know if you’re feeling down, that cookie-dough doughnut or #coffeeinacone won’t fix it, now science has proven it. Researchers at Deakin University recently discovered the true healing powers of a healthy diet (one high in wholegrains, nuts, fruits, vegetables and olive oil), seeing a significant reduction in symptoms of depression among participants.
3. GIVE GOOD GUT
A healthy belly doesn’t just sort out digestion, gut bacteria also has an effect on the brain. Your digestive tract is full of nerves, which is probably why you associate anxiety with tummy butterflies, so keep it in good nick with things such as yoghurt, fermented foods like kimchi and prebiotic-rich foods like garlic and leek, and a healthier mind will follow.
4. EAT SOME FISH
If you want to add a pep to your step, foods high in omega-3 fatty acids (think oily fish like mackerel) can boost serotonin, the chemical that regulates mood. Avocados, eggs, nuts and leafy greens do the same.
5. PUT DOWN YOUR PHONE
Lots of studies have shown a link between social media and depression and anxiety. Only seeing beautiful people do amazing things can be a grind on your selfesteem, so limit the time you spend scrolling. In her new book Pause: How To Press Pause Before Life Does It
For You, Danielle Marchant says spending mealtimes away from the distraction of your phone or TV means your brain is available to read the gut signals that prepare it for digestion (think textures and aromas). If you switch off those signals, you can slow your gut down, making you feel sluggish rather than satiated.
6. BUT STAY ON TWITTER
Follow @tinycarebot for hourly self-care tweets. Created by comedian Jonathan Sun, they’re not a cheesy virtual fist pump, but simple reminders to take a moment for you. Examples include “Please listen to a song that helps you feel good” and “Don’t forget to look up from Twitter and let your eyes rest”. Sweet and serviceable.
7. MEDITATE THE NEW-SCHOOL WAY
You don’t need a yogi to school you. The free Aura app guides you through snappy three- to seven-minute meditations based on your mood. Like any good therapist, it learns more about you as you use it and slowly tailors the experience to your preferences.
8. GET SOME SUN
Low levels of vitamin D has been linked to depression, and Marchant says resetting your biological clock can boost energy and sharpen mental clarity. She advises spending 15 minutes in the sun when you wake up as an easy way to reset your natural circadian rhythm.
9. FIND YOUR THING
Almost five billion videos are watched on Youtube every day, so if you can’t find something that makes you relax or giggle, you’re not trying hard enough. Just ask Dr Sandra Lee (aka Dr Pimple Popper), whose zit-squeezing bits rake in millions of views. “There’s a hypnotic quality to them. People use them to decrease panic attacks or before they go to sleep,” she says.
10. TAKE A BATH
The benefits of magnesium are varied and plentiful. It supports muscle relaxation and sleep, and controls a tonne of chemical reactions in the body (such as regulating blood pressure and immunity), so it’s vital to have the right levels. Sprinkle it in a bath to double down on the chill or, if you’re lacking, try a supplement.
11. HUG A PUPPY
Spending time with a pet releases oxytocin (in both human and pup) – the same chemical that bonds mum and newborn baby. But if you can’t commit to full-time care, the RSPCA, Petrescue and Monika’s Doggie Rescue all have foster programs you can sign up for.
12. DO-IT-YOURSELF ACUPUNCTURE
Acupressure has the same principles as acupuncture, without the needles. Certain acupressure points relate to different areas of the body, helping to clear blockages and relieve tension. The liver meridian (accessed by pressing between your big and second toe) has long been used by practitioners to ease anxiety.
13. PUT ON SOME RED
Not only is it the colour of the season, red has been scientifically proven to boost energy. So slip into a fiery dress or just swipe on a layer of crimson lipstick and feel instantly empowered.
14. MAKE FRIENDS WITH ADAPTOGENS
Thanks to Goop, adaptogens such as ashwagandha, ginseng and licorice root are having a moment. As a supplement, they’re said to improve the health of your adrenal system. “Adaptogens relieve stress by modulating the release of stress hormones from the adrenal glands. Ginseng naturally adapts and supports the body, depending on your emotional and physical wellbeing. Licorice can relieve symptoms of low cortisol, without asking your adrenals to produce more,” says Sebastian Pole, herbalist and co-founder of tea company Pukka. Try the Three Licorice or Ginseng Matcha Green teas ($7.95 each, pukkaherbs.com.au).
15. FINALLY UNSUBSCRIBE
Inbox addiction is real – and unproductive. Regularly checking your inbox just distracts you from the stuff you need to do – contributing to anxiety in the process. Instead of deleting what you’re not interested in, scroll down and unsubscribe instead. Or head to the website Unroll.me and let it do the hard work for you.
16. WORK OUT BOTH MIND AND BODY
“It ain’t about the ass, it’s about the brain,” wrote Lena Dunham on Instagram, explaining that her workouts (via the rigorous Tracy Anderson Method) help her manage her anxiety. Global gym juggernaut Equinox now offers a Headstrong class that incorporates mindfulness techniques into the sweat session. Follow its lead by mixing yoga into your usual regimen of HIIT.
17. ROCK ON
Crystals have been used for eons to cure all manner of issues. The pretty purple amethyst is commonly called on to relieve stress because it’s said to promote clarity and cleansing. It also looks pretty rockin’ on your coffee table.