Mental health and self-care should be a top priority for all humans. And the thing is, there is no emotion too big or too small — so please don’t write off your feelings as unimportant because you think “things could be worse.” It all matters. Whatever you’re feeling matters. YOU matter. We all experience emotions differently — it is more than okay not to be okay. 

So, acknowledge your feelings, check in with your mind and body, ask for support when you need it, and know there is absolutely nothing wrong with needing a mental health day. And maybe you need a mental health week, or month, or year. And guess what? That’s perfectly okay, too! The important thing is your health — mentally, physically, and emotionally. So please, be kind to yourself and honor whatever it is you’re feeling. With technology, social media, and our incessant need for “doing the most” many of us have unhealthy work-life boundaries (if any boundaries at all). Let’s change that, okay? And a great place to start is recognizing when we need a mental health day. 

Ahead, more about the benefits of a mental health day, signs it may be time to take one, and some effective ways to spend your time off that will leave you feeling recharged.  

RELATED: 25 Ways to Beat Burnout When Taking Time Off is Difficult

But First: Know That It’s Ok to Take Time Off For YOU 

It’s important to know that taking a day to take care of yourself is ok — it’s more than ok! Sure, we can all squeeze self-care into our day, but sometimes you need to take a full day off from work and other responsibilities to give yourself the care you need. However, it’s not always easy to ask for support. When you have a job, kids, or other pressing responsibilities, expressing the need to take a mental health day can be challenging — especially if you lack adequate support. That said, if your mental health is taking a hit, I want you to know that requesting the day off is only appropriate and completely fair. In fact, it is necessary. You need to take care of your mental health to be healthy and effective in anything you do. 

And you know what? You’re not the only one who will benefit from this much-needed (and deserved) day off. If you’re feeling your best, you’ll perform your best — you’ll have more mental clarity, focus, productivity, and creativity. We’re willing to bet your relationships at work will improve, too. So really, it’s a win-win. If you’re struggling to approach your boss or find the right words to say, keep reading.

RELATED: ​​21 Day Mental Wellness Challenge

What is a Mental Health Day?

A mental health day is a day specifically dedicated towards addressing your psychological and emotional needs. It’s not that one day off is going to solve everything, but self-care has been shown to reduce stress, reduce the risk of illness, and boost energy and mood. Thus, a day to yourself can make a significant difference when it comes to improving your overall mood and levels of stress and overwhelm. 

What’s important is being able to acknowledge and be aware that you need to take a mental health day. And what you do with your mental health day is completely up to you! There’s no right or wrong answer here (more on this ahead). Maybe you stay in your pj’s all day and catch up on some sleep, maybe you hit a workout class and spend the day in the sunshine, or maybe you enjoy an afternoon with friends accompanied by some therapeutic belly laughs.

Signs You Need a Mental Health Day

There are a variety of signs and symptoms that indicate when you need to take a mental health day. Some of these include the following: 

Feelings of increased stress and overwhelm, interference and impairment with daily functioning including work, school, and other responsibilities, feelings of burnout, irritability and increased frustration, low-stress tolerance, disruption of sleep or other activities of daily living, as well as feelings of depression, and fatigue. 

Other signs may include feeling disconnected or dispassionate about your work and/or other interests and hobbies. It’s important to take inventory of any changes you are experiencing that are different from your typical baseline behaviors and feelings. This will help give you an idea that something may be off, indicating a need to take care of your mental health.

RELATED: How to Take Better Care of Yourself When You’re Stuck in a Funk

The Benefits of a Mental Health Day

There are innumerable benefits to taking a mental health day. Some of these may include feeling less stress and anxiety, feeling more connected to yourself and your values, feeling more energized and rejuvenated, feeling less irritable and more joyful, as well as being able to be more productive as it relates to work and other responsibilities. 

Stepping back from your responsibilities temporarily can allow you to see things more rationally and objectively, allowing you to feel more in control and effectively problem solve issues at hand. 

RELATED: 15 Powerful Ways to Protect Your Mental Health

How to Talk to Your Boss About Taking a Mental Health Day

While there is more of a movement to help destigmatize mental health, some employers may not support mental health concerns as a valid reason to take off of work. If this is the case, you can call in sick or request a vacation day. If your employer is someone who is more attuned to psychological and emotional needs, and if you feel comfortable, you can simply request a mental health day. It is up to your discretion if you want to provide any sort of reason. Personally, I don’t think you need to. Requesting a mental health day assumes that you need time for yourself due to stress and other potential negative factors. 

It’s not your job to convince someone why you need one — you only have to do the requesting.

A recent World Health Organization-led study estimates that depression and anxiety disorders cost the global economy US $1 trillion each year in lost productivity. Not surprisingly, it turns out companies who invest in mental health for their employees actually end up saving money in the long term.

Effective Ways to Take a Mental Health Day

Many times, taking a mental health day means you need rest and relaxation. There are a few ways to achieve this as well as engaging in activities that will help you feel less fatigued and more energized.

#1 Get Outside

Spending time outdoors and in nature is an excellent way to help you feel more relaxed and less stressed. Research further supports spending time in some kind of green space to achieve these mental health benefits. For example, one study showed that walking for 90 minutes in a natural setting experienced lower levels of rumination and reduced activity in a brain region associated with risk for mental illness. Plus, spending time outdoors will give you a natural mood boost thanks to increased levels of vitamin D.

Mental health benefits can also be achieved simply by viewing pictures of nature. One study demonstrated that those who watched videos with a diverse mix of flora and fauna had reported better mood and lower anxiety. 

RELATED: The Surprising Mental Health Benefits of Bringing Your Workouts Outdoors

#2 Unplug

You might already notice that the less time you spend on your phone, scrolling through social media, or even on your computer, the better overall mood you may have. Research supports this as well. One study reports that reducing social media use to 30 minutes a day resulted in a significant reduction of anxiety, depression, loneliness, sleep problems, and FOMO. 

The same study further concluded that simply being more mindful about your social media consumption can have beneficial effects on your mood.

The night before your day off, consider logging out of your social media and email accounts, so when you wake up, you’re less likely to start scrolling. This can help set the tone for a lower tech day on your designated mental health day. And, if possible, try making this a weekly habit! Deem Sunday’s (if that’s your day off) a tech-free day, and avoid all technology for 24 hours. This includes TV, emails, Instagram, TikTok… all of it! We’re willing to bet you’ll head into the workweek feeling refreshed and rejuvenated. 

RELATED: The Main Causes of Unnecessary Stress + How to Avoid Them

#3 Engage in Your Hobbies

Spending time engaging in your hobbies and activities you truly enjoy helps you feel less stressed and more energized. It helps you experience positive feelings and allows you to be present to the enjoyable task at hand. And if you don’t have something in mind, use this as an opportunity to try something new! Maybe you sign up for a cooking or pottery class or go horseback riding at a local ranch. And it doesn’t have to be costly, either. Maybe you give gardening a try, or cozy up to a new book. The idea is to find something you love and consume yourself in that for the day!

#4 Find Time For Calm 

No matter how you choose to spend your mental health day, consider setting aside some time to find some calm. This could mean doing a 10 minute morning meditation, an evening yoga flow, or a combination of both. 

Maybe you use the day to indulge in extra self-care — take yourself to the local spa and sweat it out in an infrared sauna. Or, bring the spa to you! Spice up your skincare game with a DIY face mask or draw yourself a soothing Epsom salt bath.

At the very least, taking a few minutes to just deep breathe is another wonderful way to promote an overall sense of calm.

Find What Works For You

We all need mental health days — you’re not alone in this! Check-in with your feelings often, and don’t be afraid to ask for support. And when you do take a much-needed day off, see how you’re feeling at that moment. What would fill up your cup? What would bring you joy and ease? Find whatever it is that will help you destress and feel rejuvenated again. Be mindful of the things that energize you and help you feel calm. Those are the things you want to practice on a regular basis to help you manage feelings of stress and anxiety. Prioritize taking care of your mental health and make sure to take days off when you need.

The post The Telltale Signs You Need a Mental Health Day + How to Take One appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Skincare is healthcare — it’s not just vanity or a wellness industry fad! The skin is the largest organ in the body, and deserves our attention, time, and of course, some TLC. This is especially true during the summer months, which can prove to be quite abrasive to our poor epidermis. Between more time outdoors in the sun, humidity fluctuations (the AC really does dry you out!) and temperature swings, salt and chlorine from aquatic adventures, and systemic dehydration… our skin can take quite the hit in the heat of summertime. 

We conferred with skincare experts to get the best (and simplest) tips to care for your skin — face, and beyond! Summer glow, here we come.

RELATED: The 10 Best Anti-Inflammatory Foods For Youthful Skin

Summer Skincare: The Top 5 Tips, According to Experts

#1 Wash Your Face Twice a Day

Healthy skin starts with a clean slate, according to the experts. “Most of us see the necessity to brush our teeth twice a day, but there’s too much controversy over how often to wash our faces,” posits Dr. Loretta Ciraldo, MD, FAAD, a Miami-based board-certified dermatologist with over 40 years of experience (and founder of Dr. Loretta skincare).

“A simple study was done that showed that you’re most likely to incorporate a skincare product regularly if you leave it out next to your toothpaste, so this is just what I do and what I recommend to everyone,” she says. “Washing is important, since we know that pollution is a major cause of age spots, and there are higher pollution levels indoors than outside. So, we need to wash away debris, dust mites from our pillowcases, excess oils, etc — morning and night!”

#2 Apply an SPF Product Every Morning

As one of the pioneering UVA researchers in Harvard’s photobiology lab in the 1970s, Dr. Loretta is particularly passionate about sun protection — you could call her a sunscreen evangelist!

Applying SPF isn’t limited to days in which you’re outside, she says. “During the course of your daily activities, you may be getting what we call ‘inadvertent sun exposure,’ either when driving (since UVA comes through window glass), or from a short errand outdoors that turns into more exposure than you planned (like going to your mailbox and running into a neighbor, etc).” 

“Published research in the dermatology journals shows that visible light from the sun will cause more significant redness, swelling, and hyperpigmentation than the proportionate amount of UVA that you get from the sun,” she adds. “So I am a big advocate of using a sunscreen that protects skin from visible light, especially the blue light from the sun, which has the highest amount of energy (sometimes called HEV for High Energy Visible Light).” 

This blue light is also why it’s important to wear sunscreen even if you’re not spending ample time outdoors. More recently, you may see some products that claim to protect from blue light… which can also come from non-solar sources, i.e., screen time. 

“The problem with doing any research on indoor HEV is that there is a huge variation in the amount of HEV light each of us gets from our own computers, cell phones, and other screens since each device emits a varying amount of light,” says Dr. Loretta. “And the screens emit a lot less HEV than the sun, but our exposure times are huge when we compare how much sunbathing we do in a week to how much screen time we accumulate.

#3 Hydrate, Hydrate, Hydrate

Looking for healthy summer skin? Ask yourself… what’s on your plate? What you eat this summer can directly affect how glowy your complexion is, too. Elisabeth Nehme, skincare educator and trainer at comfort zone, recommends eating water-dense foods in addition to drinking more water. “Some great hydrating foods to hydrate your skin from the inside out are watermelon, cucumbers, celery, and lettuce.” Not only will these fresh fruits and vegetables make sure you’re eating more whole foods, but the H2O density will improve your skin health as well, and help to prevent overall dehydration.

RELATED: 6 Water-Rich Foods That Boost Hydration

#4 Adjust Your Skincare Lineup

In addition to daily sunscreen use, Nehme recommends making some tweaks to your daily skincare routine. To treat dry, agitated, or sunburnt skin, you might want to add a new product like a mask. “Pick calming and soothing masks to comfort and smooth stressed skin,” she says. “Hydrating creams with hyaluronic acid (HA) or hydrating extracts like prickly pear can eliminate flakes and dryness, and products that contain aloe are great for soothing bug bites or irritated skin.”

So to recap:

• Gentle cleanser
• SPF of your choice
• Calming mask treatments
• Creams with hyaluronic acid, aloe, and/or prickly pear extract for added hydration

RELATED: The Best Green Skincare Products For All Skin Types

#5 Smile Often

No summertime sadness for your skin! This healthy tip has a host of benefits, and not just for your epidermis.

“Smiling tones the muscles of the jawline, neck, and chin,” says Dr. Loretta. At the beautiful age of 70, she claims that keeping a smile on her face has contributed to her “decently smooth neck and jawline, plus minimal Marionette creases,” in spite of her age. 

“Train yourself to go to the mirror smiling instead of going to the mirror to look for facial flaws,” she suggests. This will not only help your skin, but your confidence, mental health, and overall well-being as well. A win-win-win!

Some tips to keep yourself smiling instead of overanalyzing or critiquing (if you’re prone to that): “Throw away the 10x magnifier, and instead pluck your eyebrows using a 2x magnifier with reading glasses to see any stray brows. Before you pull out of a parking spot, set your timer for three minutes and simply smile. In doing this, focus on the positive things: a beautiful sky, photos of people you love, anything that is going to help keep you smiling.” We love a skincare-meets-mental-health tip!

Hello, Glowing Summer Skin!

With these expert summer skincare tips, you’ll be well on your way to glowing summer skin. When practiced routinely, these simple habits – like hydrating, applying SPF, and simply smiling! – can transform your skin and help you obtain that summer glow you’ve been longing for. 

And if you want to enhance your skin even further, take our 30-Day Skin Care Challenge! Learn expert tips and tricks, healthy skin recipes, and more!

The post 5 Expert-Approved Tips For Healthy Summer Skin appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

What’s a Self-Care Vacation & Why Are They on The Rise?

Yes, self-care vacations do exist. And no, they’re not some far-fetched fantasy that requires extensive time, money, or resources. Unless you’re looking to splurge on a wellness getaway, which we totally support! The point is, there are no hard-set rules here — your self-care vacation can be as elaborate or as simple as you want it to be! This is simply a chance for you to slow down and take some time for yourself (while nourishing your mind, body, and spirit in the process). 

With the current stress levels in America (more than 50% of Americans report experiencing stress during the day), it’s no wonder self-care vacations are on the rise. That said, it’s time to pencil time in for you and start making yourself a priority. Read on to learn how!

RELATED: 14-Day Self-Care Challenge

9 Self-Care Vacation Ideas That Are Perfect For Summer 

#1 Get Lost in Nature With a National Park Hiking Trip

Do you feel best when moving your body in nature? Plan a trip to your favorite national park for a hiking vacation — it may be exactly what you need! While a beautiful landscape is always a bonus, there are so many mental and physical benefits to lacing up your boots and soaking in the sunshine, nature, and scenic view. According to the American Psychological Association, being in nature has been shown to offer cognitive health benefits and may even improve happiness. 

Some of the best (and most beautiful) national parks for hiking include: 

• Yellowstone National Park
• Yosemite National Park
• Redwoods National Park
• Zion National Park 
• Glacier National Park 

But of course, don’t feel limited by this list — you’ll get the same benefits at any hiking destination!

#2 Snorkel in the Hawaiian Tropics

Just you and the big blue — sounds pretty tranquil, right? Book a trip to the tropics and experience all Hawaii has to offer! In addition to the mood-boosting benefits of sunshine, booking a tropical snorkeling vacation is a great way to show yourself some major self-care. For starters, snorkeling is a great way to get the benefits of working out without feeling like you’re exercising. You’ll torch some calories, soak in the benefits of aerobic exercise, and support your cardiovascular health. Plus, gliding over white sands in a sea of crystal clear water is pretty amazing for your mental health and stress levels. Just imagine yourself free floating to the sound of crashing Hawaiian waves with an up-close-and-personal view of coral reefs, sea turtles, and the world’s most beautiful fish. Maui, Oahu, Kawaii… you can’t go wrong. We’re relaxed already!

Located on the tranquil island of Lānaʻi, Hawai‘i, this Sensei Wellbeing Retreat is worth a visit if you’re looking for a luxury experience with everything you could ever need for your mind, body, and soul.

#3 Bathe in the Benefits of a Hot Springs Vacation

If you love a good Epsom salt or bubble bath, a hot springs vacation is the perfect escape — even in the summer months. It’s like nature’s version of a warm hug. And despite the trendy Icelandic Blue Lagoon on Instagram, you don’t have to jet-set in order to soak up the benefits of the hot springs! In fact, there are Hot Springs all over the U.S. — there might be one closer than you think! 

Here are some Hot Springs to consider for your self-care vacation:

• Dunton Hot Springs in Colorado 
• Weir Creek Hot Springs in Idaho
• Mystic Hot Springs in Utah
• Hot Springs National Park in Arkansas 
• Thundering Springs in Georgia

#4 Ground Down With a Yoga Retreat

Let’s face it — a yoga retreat is always a good idea. And since summer schedules tend to be more flexible, now is the perfect time to get your zen on and finally book that self-care vacation! You don’t have to be a yogi-pro, either. In fact, you can benefit from this mind-body retreat even if you’ve never done yoga. While it’s a great opportunity to deepen your practice, yoga retreats are often structured around whole-body healing. It’s a chance to turn your attention inward, self-reflect, and step outside your comfort zone. While every retreat is different, meditation, journaling, and detoxing with healthy food, and are often included as well. Like we said — mind, body, and soul healing! 

Plus, most yoga retreats are located in beautiful, isolated areas (meaning you’ll get to trade the stimulation of the city for the soothing effects of nature). And if it’s really in a remote location, you may even experience the benefits of a forced digital detox! An added bonus? You’ll connect with like-minded people and potentially make some life-long friends!

And if travel isn’t in the cards for you this summer, not to worry! You can get all the benefits of a yoga retreat without leaving home. 

Here’s how to make a DIY yoga retreat:

Step #1: If possible, clear your schedule and set aside a few days of “you” time. This means powering down your devices, putting away your to-do list, and giving yourself the time and space to ground down and recenter.

Step #2: Create a dedicated space to practice. Make sure it’s free of clutter and distractions! This could be in your living room, on your patio, or in your office — find what works best for you. Then, add anything that speaks to you! This could include meditation cushions, an aromatherapy diffuser, candles or incense, or yoga props like mats, bolsters, and blocks. 

Step #3: Set an intention and write out your goals. How do you want to feel? What do you want to get out of this experience? What do you want to let go of?

Step #4: Make a plan. How many times a day will you practice? What will you eat? What additional therapies will you add in (like breathwork, meditation, or time in nature) will you include to help enhance your experience? Once you get clear on your plan, create an itinerary and schedule it in!

Step #5: Prep in advance. Fill your fridge with healthy foods, meal prep in advance, and attend to any pressing work or family matters. 

Step #6: Get started! You can do this solo, with a friend, or even locally, if a nearby studio is hosting a weekend retreat.

#5 Revitalize Your Mind & Body at a Wellness Retreat

Similar to a yoga retreat, but a little more all-encompassing. The best part? Every retreat is different — from spa-centric resorts to fitness-focused retreats — there’s something for whatever you’re needing! This could include spa treatments like massages and facials, fitness-led retreats focused on sweating and sculpting, or mental health retreats with daily meditation and mind-body modalities. 

• For a spa-like wellness retreat: Carillon Miami Wellness Spa in Miami, FL
• For a fitness-focused retreat: Red Mountain Resort in Ivins, Utah
• For a mindful wellness retreat: Kripalu Center for Yoga & Health in the Berkshires 

#6 Go Off The Grid and Take a Solo Trip 

Maybe you backpack or hit the road for a solo summer road trip. Whatever the case, use this trip as an opportunity to disconnect from the outside world and reconnect inwards. Planning a solo trip can sound scary, but in reality, it can be one of the best forms of self-care — especially if you’re a people pleaser or constantly caring for others! Think about it — when was the last time you had extended time to yourself? By taking a solo self-care trip, you’ll get to put your needs and desires first, while carving out time for self-discovery and time alone. And in addition to getting to know yourself better, without having anyone else to turn to, you’ll be forced to rely on yourself and get out of your comfort zone. This means meeting new people, experiencing new things, and ultimately… growing! I think we could all use a solo self-care vacation.

#7 Quiet the Outside World With A Silent Meditation Retreat 

There’s an old saying that goes: “You should sit in meditation for twenty minutes every day — unless you’re too busy; then you should sit for an hour.” The idea is that we often run from or make excuses for the things we truly need. The thought of sitting in meditation for an hour sounds absurd to some, yet, watching a two-hour movie or scrolling through social media for hours on end sounds totally normal, right? 

If you feel like you’re ‘too busy’ or ‘too stressed,’ maybe this is exactly the type of self-care vacation you need this summer! Yes, a silent meditation retreat (known as Vipassana) sounds extreme, but it’s also extremely beneficial! It’s been shown to improve mindfulness and wellbeing. If you’re in need of some major TLC, consider it! Who knows, it could be just what you need.  

#8 Plan a Selfless Self-Care Vacation: Volunteer!

If the idea of a vacation doesn’t work for you right now, maybe you use your time off to make a difference and do good for others. Because, let’s face it, the past few years have been tough. We could all use a little support! And it’s a win-win — by giving back to others, we’re giving back to ourselves, too! Pretty powerful, right? Volunteering has been shown to help reduce stress, boost your mood, and benefit your mental health! 

• Build houses with Habitat for Humanity
• Volunteer at your local church or animal shelter 
• Support wildlife or nature with an eco-friendly organization

#9 Plan a Self-Care Staycation 

A self-care vacation doesn’t need to be expensive — in fact, you can get all the benefits without technically “getting away”! Whether you’re trying to save some cash or just don’t have the time, no need to worry! There are endless ways to bring some ease into your life without committing to anything big. Say hello to a summer staycation!

Ready for some R&R? Here are some self-care staycation ideas to inspire your summer: 

• Book a local Airbnb in a new part of town 
• House swap with a friend and change up the scenery (bonus if they have a pool or sauna!?)
• Go camping (even if it’s in your backyard)! Roast some smores, have a bonfire, and sleep under the stars. 
• Have a spa day. Book a facial, massage, acupuncture treatment, or all the above!
• Go on a day trip — you’d be surprised how many places are an hour or two away!

Schedule In Intentional Summer Self-Care

There are so many ways to prioritize your mental health this season with a self-care vacation. Whether you zen out at a wellness spa or yoga retreat, give back to others, hit the road for a solo summer road trip, try a silent meditation, or rejuvenate with a staycation, there are endless ways to benefit your mind and body. Find what resonates most with you and schedule it in your summer planner asap! You deserve it.

The post The Best Self-Care Vacation Ideas to Try This Summer appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Take A Trip to These Top Trending Spring Travel Destinations

Lace Up Your Sneaks for a Mindful Running Retreat for Women

If you’re a runner, Run Wild Retreat is for you! Exercise your body and your brain with this mindful running retreat for women. With upcoming spring retreats in Moab, Utah, and Tucson, AZ, surround yourself with a powerful and supportive community as you immerse yourself in nature. Taught by influential women in the wellness space, leave feeling strong, resilient, and empowered. Start the day with a mindful ritual, enjoy a daily run, and indulge in optional spa treatments, such as facials and body wraps. More than a “run-cation” these wellness retreats were designed to help you grow physically and mentally in a supportive and therapeutic space.

Take an Emotional Destination Detox 

Ready to jet set to a destination detox for your mental health? Book a vacation with Wellbeing Escapes. As a wellness travel concierge service, Wellbeing Escapes takes the stress out of planning, booking, and searching — they do all the work for you, at no additional cost to you! Having visited the retreats themselves, the expert team can help provide the best match for you and your needs. And trust us, there’s something for everyone. From yoga and meditation retreats to programs designed to balance the nervous system and alleviate stress, you’ll come back feeling relaxed, rejuvenated, and rebalanced.

Try a Life Improvement Vacation (With Some Yoga Twists)

Travel to Caye Caulker, Belize, with world-renowned Vinyasa yoga leader Baron Baptiste. During this mind-body expansive and integrative yoga and wellness retreat, transform your health like never before. Reconnect with yourself and deeply connect with a like-minded community as you practice daily yoga, meditation, and personal development skills. Spend the rest of the day filling up your cup as needed — scuba and snorkel, soak up the sun and sand, or spend the day with others in the community.

If you’re looking for something more low-key, transform your mind and body from the comfort of your own home. Sign up for the Level One Virtual yoga teacher training program for three weeks of immersive and interactive healing and learning. Even if you’re not considering a career in yoga teaching, this journey will help you grow in ways you never thought possible.

Recover With a Local Wellness Staycation 

From salt rooms and saunas to sensory deprivation tanks and cryotherapy, recovery spas are all the rage. If you aren’t looking to splurge on travel or airfare, try a local wellness spa staycation! With more and more wellness and recovery spas, a simple google search will help you locate the closest day spa near you. Spas like the Now Massage have multiple locations and offer membership packages to help you save. Ask about a week package or membership at your local facility, and rejoice in a week of self-care — just minutes from home!

Book a Quick Yet Restorative Yoga & Health Retreat

This affordable and integrative 2-day retreat is located at the Kripalu Center for Yoga & Health in the Berkshires of western Massachusetts. Enjoy daily yoga classes, 3 whole food meals, and meditation and mindfulness practices. Suitable for all levels, in a safe and nurturing space. Can’t make it to the East Coast? There are hundreds of quick and affordable yoga retreats out there with various styles and programs based on your needs. Check-in with your local studios, or even look into something virtual!

How to Get Away When You Can’t Travel: Wellness Staycation Ideas

If you’re short on time or tight on cash, traveling isn’t the only way to get away! These local and affordable wellness ideas will help benefit your mind and body and leave you with that resort-like restorative glow.

Attend a Sound Bath

Sound baths, also known as sound healing or sound therapy, are gaining popularity in the wellness world as a holistic healing technique for the mind and body. Shown to benefit the nervous system and reduce feelings of stress and anxiety, the practice shares similarities to meditation and breathwork. Best of all, all you have to do is show up — no movement or experience necessary.

Take An Outdoor Yoga Class 

If your environment allows, try an outdoor yoga class! Whether it’s at the beach, the park, or an outdoor or roof-top studio, embracing nature while in Savasana is like therapy in itself.

Book an Acupuncture Session

With benefits for the mind, body, and spirit, acupuncture is a holistic self-care modality you’ll want to try. With the goal of bringing the body back to a state of balance, this ancient therapeutic medicine has been shown to reduce stress, boost energy and mood, and benefit sleep — among other things! While you’re at it, take advantage of other services such as gua sha, cupping, and herbal therapy.

Get a Massage

Feeling bloated or inflamed? Suffering from an achy back or stiff neck? From lymphatic drainage to deep tissue massages, you’re bound to find the perfect treatment for your needs. Plus, many spas offer a deal for first-time customers — an opportunity to treat yourself without breaking the bank!

Sweat it Out with an Infrared Sauna Sesh

If you’re looking for a spa-like experience without actually paying for a spa vacation, book an infrared sauna session! Unique to infrared saunas (vs. traditional saunas), support your detox pathways and help eliminate waste and toxins from the skin. Plus, you’ll get some major muscle relief while sweating out pent-up stress. 

Treat (or Retreat) Your Mind and Body

With so many health and wellness-inspired spring travel activities, you’ll feel renewed and recharged no matter what you choose. Whether you jet set for a week-long retreat or keep it low-key and local with a spa treatment or sound bath, these mind-body modalities will help you feel good inside and out. And while these vacation or staycation ideas are perfect for spring, they can be done any time of the year, too!

The post The Top Wellness-Focused Spring Travel Destinations appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

RELATED: 30-Day Glowing Skin Challenge 

11 Healthy Winter Skin Tips for Cold Weather Glow

#1 Amp Up Your Hydration

Staying adequately hydrated during the cool winter months is one of the best (and easiest) things you can do for your skin. You may not be sweating as much, but the cool, dry air outdoors, coupled with the forced dry heat indoors, can suck all the moisture right out of your skin. Try to sip on a minimum of 7-8 glasses per day, and carry a water bottle with you at all times!

#2 Don’t Forget About SPF

If you thought SPF was only a summer skin necessity, think again! While there are lower levels of UVB in the winter, UVA rays (the rays that damage our skin and speed up skin aging) can penetrate (and damage) your skin year-round. And considering snow is highly reflective, this is especially true if you’re spending time outdoors in the snow! Just as you would in the summer, it’s a good idea to make SPF part of your daily skincare routine. 

#3 Leave It to The Professionals

If you’ve been considering a facial treatment like a peel, laser, or micro-needling treatment, winter is the perfect time to do it. With less sun exposure, you reduce the risk of hyperpigmentation. Plus, professional services can help stimulate collagen production, increase blood flow, and leave your skin feeling fresh and rejuvenated. Regardless, regular facials are an amazing form of self-care!

#4 Be Gentle with Your Skin

While it may differ from person to person, it’s normal for your skin to be extra-sensitive during the cool winter months. You may notice skin symptoms such as increased redness or irritation, dryness, itchiness, and even cracks or rashes. While this is a normal response to windy weather and low humidity, try to be extra gentle with your skin. Avoid toxins and irritants (such as harsh detergents or fragrances), use mild or gentle skincare products (more oils and moisturizers, fewer acids), and wash your skin with care (using soft cloths and room temperature water). 

#5 Revamp Your Winter Skincare Routine 

Switching up your skincare routine from season to season is a good habit to get into! While this may look different for everyone, here are some cold-weather skincare suggestions:

• Use a calming cleanser that won’t irritate your skin or strip away any oils. 
• If you currently moisturize once per day, consider moisturizing morning and night if your skin is extra dry. 
• Avoid extreme temperatures when you shower or wash your face — keep it room temp and mild!
• Try a heavier moisturizer than usual if you’re experiencing cracked or flaky skin.
• Invest in a humidifier — you can even add some essential oils to it!

#6 Eat Your Way to Glowing Skin

Aside from avoiding excess sugar and refined fats, there are many foods you can add to further enhance your skin glow!

• Omega-rich fats like avocado and salmon are full of oils that stimulate collagen production and maintain skin hydration. 
• Water-rich foods like spinach, citrus, and berries help hydrate you from the inside out!
• Vitamin A and C-rich foods like tomatoes, sweet potatoes, and mango can protect your skin from damage and help boost collagen production.

#7 Be Mindful of Dehydrating Drinks

Remember to sip smart this winter! Though cozy and tasty, drinks like coffee and alcohol are diuretics, meaning they dehydrate you even more than you already are! While you don’t have to give them up completely, try to monitor how much you’re drinking. There are so many tasty alcohol and caffeine swaps, too! Swap coffee for herbal tea or matcha, or try going booze-free with a buzzless botanical beverage.

#8 Give Your Lips Some Love

Chapped, dry lips? Give your lips some love this winter. Aside from staying hydrated, keep lip balm with you at all times. And choose something that’s moisturizing to help lock in moisture (even better if it has SPF in it). Oh, and be mindful if you’re a lip-licker — it may be exacerbating the problem!

#9 Don’t Forget About Your Hands and Feet

Your hands and feet are often an afterthought, but they’re in need of some winter wellness too! As a result of losing too much moisture, you may experience dry feet or hands, maybe even cracks or splits in the skin. The best thing you can do is frequently moisturize your skin — thick ingredients like coconut oil will work wonders. You can even try an overnight treatment with something ultra-nourishing like shea butter! And don’t forget to cover up! Protecting your hands and feet with socks, slippers, gloves, and mittens is a must.

#10 Treat Yourself to A Moisturizing Face Mask 

Winding down the day with a moisturizing face mask is a great way to show your skin some love. Thick and rich ingredients like shea butter, petrolatum, and squalene are ideal (think: Hailey Bieber glazed donut skin thick!), as they will help form a protective layer over the skin and penetrate deep to moisturize. And don’t waste any leftovers — you can do the same for your whole body!

#11 Soak in the Moisture With a Bath

Aside from getting all the stress-relieving and therapeutic benefits of a bath, you’ll also soak in some skin benefits (literally). And not only are baths a great way to rehydrate your skin, but they’re also easy to modify for all your skin needs. If your skin is feeling inflamed or irritated, toss in some skin-soothing oatmeal and honey. If you’re looking to soften your skin, drizzle in some olive oil. Plus, you can never go wrong with Epsom salt! It’s great for soothing sore muscles, and considering it’s loaded with magnesium, it may even help support sleep!

Skin Survival: Winter Edition

Maintaining glowing, radiant skin is possible — even in the cool harsh months of winter! By hydrating inside and out, minding your diet, and adding in some simple self-care tips, your skin will survive (and thrive) through the coldest season. If you’re experiencing increased skin irritation, redness, or just feeling extra dry, try these cold-weather skincare hacks. From at-home face masks to stress-relieving baths, there’s something for everyone!

The post 11 Ways to Nourish Your Skin During Colder Weather appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

But just like athletes at an actual start line, we don’t show up to race day without preparation, right? There’s some groundwork that goes into that blast-off moment. Here’s what we’re going to look at — five steps for mentally preparing yourself for the next year. 

5 Steps to Mentally Prepare For The Year Ahead 

#1 Let Go of The Past Year

Whether you’ve had a stellar year or you’ve hit so many bumps you’re feeling deflated and defeated, it’s important to take a moment to honor the year past and then release it in preparation for the coming months. 

Certified confidence and mindset coach Jenny Gaither, founder of Brave Babe coaching and Mind Your Confidence Podcast, creates programs focused on preparing for a new year of goals — so she’s an expert in this exact field. 

“In general, I’ve noticed a theme where what used to work for people doesn’t work as well or doesn’t work at all anymore,” says Gaither. “Your self-care routines, workouts, work schedules (not being able to handle as much), career paths, spending money, parenting styles, friendships, relationships, what we do for joy — literally anything and everything — might be up for a refresh in the new year. This is the perfect time to take inventory.”  

Licensed therapist Rachel Wright, LMFT, agrees with this method wholeheartedly. “Take some time to reflect on your past year and see what worked really well, celebrations and accomplishments you had, etc., and then what didn’t work so well, what was hard, or where you fell short,” she says.

This is a crucial step in building self-trust, which can propel us to reach new heights in the next year. “In order to build that inner trust and feel connected to a path that’s right for you, it’s important to check in on what’s still aligned and what isn’t,” she says. “Using the new year as a catalyst for this — to revisit what is working and what isn’t (and why) — is a powerful exercise to be more open-minded and live in ways you didn’t know you could.”

“We outgrow things. Period. It doesn’t need to be as dramatic as we make it,” Gaither says. “In fact, the pain and discomfort most of the time comes from the dramatics we play into combined with a lack of trust that we’ll be okay.” 

#2 Honor Your Growth 

After that reflection and releasing, it’s then important to acknowledge your growth (and get excited for the growth to come). 

“We can often internalize those aforementioned growth moments — where things that used to work aren’t working anymore — as a ‘Me problem’ or thing ‘Something must be wrong with me,” instead of seeing it as growth,” says Gaither. Her advice? Cut that out. “When we can think of these moments as growth, it feels so much more positive; it’s healthier and easier on our mind and soul, thus fueling positive action toward whatever we are growing into.” Perfect prep for 2023, right? 

#3 Dream Big

One of the best pieces of advice we could give you is to not poke holes in your dreams; don’t naysay your goals or put limits on what you want to achieve. Does this sound like an inspirational cat poster? Sure. Is it a little cheesy? Absolutely. But it’s important. The more you shoot yourself down before you start, the harder time you’ll have going after what you want. And when we’re so focused on mindset — literally, mentally preparing for a new year — this is everything. 

#4 Break it Down

Break down your goals. Make big goals and small goals, and write steps on how to get there. What would a ‘good’ week look like for you if you were totally on track to achieve what you wanted to achieve, or simply live the way you want to live? Make it bite-sized, digestible, feasible, and attainable. 

“See if there are any throughlines or common things [from your evaluations in step 1] and make those your goals — then try your best not to put them all as new year’s resolutions, rather overall goals for the whole year,” says Wright. “Be realistic about the plan of action.”

This begins with envisioning what you want your next year to look and feel like. How do you want to move through the next 12 months? Speaking of… 

#5 Try Journaling

Gaither shared some of her journal prompts she gives to clients for starting the next year. “These can help you pave a clearer roadmap of where you want to invest your energy and where you might want to pull back moving forward,” she tells FitOn. “They are meant to be recycled! Revisit them once a month.”

• What’s a fountain? What’s a drain? (What’s adding to your life, what’s taking away)
• What serves your life? What doesn’t? (And why?)
• What makes you feel the most like yourself? Do more of it.
• What makes you feel worse about yourself? Do less of it. 

Once you’ve completed the journaling, there’s another half to the equation. “The second part of this exercise,” she says, “Includes learning to listen to your intuition — the voice of love and respect — versus your mind, which is a mini computer that’s programmed for survival, not for making the most of your current reality and fulfilling your dreams.”

“If we give ourselves one moment each day to get quiet and hear our intuition and listen to it (i.e., believe what it tells you), we will be guided and fueled by what really matters,” says Gaither. “We can see what’s important and fulfilling versus continually focusing on checking off to-do lists and hustling for achievement.”

Take Care of Yourself As You Prep For 2023

All these steps help you refocus and shift your mindset toward something healthy and positive — thus better allowing you to take care of your emotional and mental well-being. And remember, while it’s wonderful to start the year off on the right foot, life happens. Come back to these tools as often as you need (monthly, weekly, heck… even daily!) so you can recalibrate. We all need resets now and then, and these are reliable mindset tools to defer to whenever necessary.

The post 5 Ways to Mentally Prepare For The Year Ahead appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Even if you’re at the peak of your mental health game, holiday season stress can throw even the ‘sturdiest’ among us off our game. The traffic, the overbooked calendar, the burnt turkey or dropped pie, the in-laws overstaying their welcome, the deadlines at work before PTO… you get it (sorry to spike your cortisol with this sentence alone!). 

Oftentimes, these stresses can overtake the joy of the season — but not this year! You have us, and you have this handy guide to prioritize and protect your mental health, emotional well-being, and self-care needs.

7 Tips For Holiday Season Mental Health Care

Make a Holiday Joy List

Regardless of which holidays you celebrate in the winter months, choose a handful of activities that support your mental health and boost your mood. What makes you feel like a kid again or instills a sense of wonder? The season can become jam-packed with “have to do” instead of “love to do” — and that can lead to a little resentment (while sapping the joy from what is supposed to be the most wonderful time of the year!).

Conversely, an empty holiday calendar can also take a toll on mental health — holiday loneliness is an epidemic in and of itself. This tip applies to both circumstances.

Take some time as the season begins to identify even small things that you love about the season, so you can prioritize them on your calendar. It could be making homemade cocoa from scratch, going for a walk in the snow, taking your kids ice skating, seeing The Nutcracker ballet, hosting a Friendsgiving… you name it! And make it actionable — put a date on your calendar when you’ll do these things. 

Don’t Overbook (and Get Comfortable Saying No!)

This has been a popular topic as of late, but the word “no” can be a radical act of self-care. Stretching yourself thin is a surefire way to eradicate the holly jolly from the holiday season; it adds unnecessary stress, which inevitably impacts your health for the worse. 

Protect your mental health: have a limit to what you say yes to. Consider what your priorities are and what you can skip. You don’t have to have a scheduling conflict, either. If it detracts from your energy levels and mood, puts too much on your plate, or leaves you with the tiniest inkling of anxiety, do yourself a favor… say no. This is an excellent practice in boundary setting for the coming year, too. 

Create Your Sanctuary/Escape

Regardless of plans or settings, having a plan for a mental and physical ‘escape’ is important. If you’re staying with relatives or friends, find your escape spot — a place where you can recalibrate when you feel overwhelmed. It could be going outside for a walk, hiding out in your room (even your car) for a bit to take a beat, or even spending a few minutes in a bathroom to do some deep breathing. While this might sound a little dramatic, it’s better to have this set out ahead of time in case stress levels mount — at least you’ll have your pre-planned respite. 

Do the same thing if you have people visiting your home, as it can feel overwhelming to have your respite (your home!) encroached upon, even by those you’ve invited in. Set a designated chill-out spot in your home where you can do a mental reset.

It’s always important to ‘have an out,’ particularly if seeing certain family members or friends is typically on the more stressful side (hey, it happens!). Giving yourself permission to take a break — or leave, in some cases — is essential. Remember: you’re not the only person who deals with family drama or dysfunction (this is a broad-reaching, borderline universal experience). 

Safeguard Your Self-Care (and Your Routine!)

Keeping your healthy routine and self-care practices in place can help you maintain good mental health that’ll help you stave off any incoming holiday panic and stress more easily. This includes your regular movement practice and exercise, meditation, journaling, and anything else you do regularly for mental health maintenance. 

It’s easy for these things to fall by the wayside when your schedule and routine are disrupted by holiday plans and travels. Get ahead of it: consider how you’re going to incorporate these components of your essential self-care into your holiday schedule, whether you’re busy at home or out of town. Guard these practices fiercely — it’s essential to keeping your mental health in the best condition possible. Don’t let taking care of you take a back seat. 

Practice Financial Self Care

Money troubles and financial strain are one of the leading causes of holiday season stress, according to numerous studies and surveys. The pressure to spend money on gifts, décor, parties, and attire, travel arrangements, and of course, the uptick in the electricity bill can cause anyone to break a sweat. Financial stress can spoil the most festive of seasons. 

One way to protect your mental health in this respect is to practice financial self-care. While it might not be as fun as a face mask or yoga class, it’s a necessary step toward preventing a strain on your emotional well-being. Consider taking inventory of your finances, planning upcoming expenses, and recalibrating expectations for seasonal expenditures. Refer back to step two (saying no!) in order to prevent expenses that don’t significantly add joy (i.e., value) to your life this season. 

Pre-Book Therapy Sessions

Get ahead of the game and get on your therapist’s schedule (or a new therapist’s schedule!) so you can strategize mental health tactics that are specific to your own state and circumstances. Having a trusted mental health practitioner, be that a counselor, licensed therapist, psychologist, or psychiatrist, can bolster your mental and emotional strength in a time that — while lovely — can be rather arduous. 

Practice Gratitude

In times of high stress and mental health struggles, someone telling you to “just be grateful” can feel flippant and insensitive (as well as, well… completely useless). While a gratitude practice can’t eradicate all your problems — holiday or otherwise — it can certainly add to your mental and emotional fortitude while giving you something to smile about through it all. It’s a science-backed coping mechanism that’s 100% free (hello, financial self-care!), and to boot, it’s seasonally appropriate to be giving some thanks. 

Keep an AM and PM gratitude list by your bedside for an easy way to start and end your day with a grateful heart. Think of it as strength training for your mind! Consistency is key. 

Manage Your Mental Health For a Happy and Healthy Holiday Season

While the holiday season can be a joyous time filled with love and gratitude, not everyone shares this experience. For many, the holidays can be challenging. So if you’re lacking holiday cheer and feel sad, stressed, or anxious, know it’s perfectly normal – you’re certainly not alone. However, by prioritizing and protecting your mental health, it’s so much easier to survive (maybe even thrive?!) the holiday season. When you’re in need of support, come back to these tips. Though simple, they can have a profound effect on you + your health and happiness. 

The post 7 Tips to Protect Your Mental Health During The Holiday Season appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

8 Stress-Relief Techniques to Manage Holiday Stress

While we can’t always prevent stressful situations from occurring, we can control how we respond to them! So before those holiday stressors get the best of you, read on for the best tips on how to cope with holiday stress this season. 

#1 Set Healthy Boundaries 

Setting healthy family boundaries is not only essential during the holiday season but also year-round! Protecting your time, energy, and values can reduce stress and help you establish how you want to be treated, leading to healthier relationships and, ultimately a happier holiday. 

Don’t Be Afraid to Say No: This could be to parties, spending time with family members, or agreeing to tasks that you’re not volunteering for.

Communicate Your Wants and Needs: Let your family members know what is working for you and what isn’t. Having an open line of communication can lead to healthier, less stressful conversations. 

Stay Consistent With Your Boundaries: Sometimes, family members like to push your buttons — and it can be exhausting! Stand firm in what you believe to prevent miscommunication. 

#2 Be Mindful of Your Triggers 

If you know you’re going to be triggered by certain topics of conversation, like politics, money, or Aunt Sally asking “when you’re going to finally settle down,” plan ahead. Have a coping mechanism in place — like pre-planned questions to divert the topic to something new, an exit strategy, or someone who can jump in to support you in order to prevent negative feelings from arising.

Know what topics trigger you, and avoid or limit conversations with family members who tend to bring these up.

And if you find yourself in a triggering situation, have a backup plan in place so you can excuse yourself if needed! More on that below.

#3 Prioritize Sleep 

If you struggle with family stressors as it is, the last thing you want to do is jeopardize sleep! Optimizing your snooze time not only lowers cortisol, the stress hormone, but it also benefits mood, decision-making, communication, and mental clarity. This means you’ll be less irritable and less likely to say something out of rashness. Try to maintain a normal sleep schedule — including a sleep routine — and aim for 7-9 hours per night!  

Here are some ideas:

• Make a bedtime, and try to stay consistent
• Limit screen time in the evening, and avoid blue light at least an hour before bed
• Spend time outside and soak in the natural light (especially in the morning!) to regulate your sleep-wake cycle 
• Set your sleep environment — keep it cool, dark, and noise-free! Sleep masks, earplugs, whatever you gotta do. 

RELATED: These 5 Minute Meditations May Help You Sleep Better Tonight

#4 Have A Self-Care Routine 

While your normal routine is likely to be out of sync, developing some sort of self-care routine can help you survive the holiday mayhem and diminish family stress. On the top of our list? Eat a nutrient-dense diet (stick to whole foods and keep it colorful), get plenty of water, and stay active when you can. 

If you’ve got those down, here are some ideas:

Have a Daily Mindfulness Practice: This could be meditation, yoga, or simply breathing! Try squeezing this FitOn Daily Breath meditation into your day.

Wind Down Your Day: Wind down with a warming Epsom salt bath and float the stress from the day away. For some extra stress relief, a few drops of Lavender essential oil can do wonders.

Try Journaling: After a long day, release any negative emotions by journaling whatever’s on your mind. No judgment!!

#5 Set Aside Time to Disconnect Alone

While 15 minutes or more is ideal, spending even five minutes alone (distraction-free) can do wonders for your health.

• Go for a walk in nature 
• Wake up a few minutes before everyone else and enjoy your cup of coffee in silence 
• Listen to a podcast or audiobook
• Find a quiet place to read a book
• Press play on a 5-minute FitOn meditation
• Simply find a quiet space to close your eyes and breathe

#6 Practice Gratitude

When family stressors are peaking, take a step back and breathe. How to cope with holiday stress might be as simple as practicing gratitude! Even in the heat of the moment, there’s something to be grateful for. While this can be anything, why not practice gratitude for your family? Ask yourself, why are you grateful for your loved ones? Is it their kind heart? Delicious, home cooking? Ability to listen whenever you need an ear? Remind yourself what you’re grateful for and repeat, repeat, repeat until the stress and tension fade away.

#7 Have A Back-Up Plan In Case Of Emergencies

Put your therapist’s phone number on speed dial, phone a friend, go for a drive, or get some fresh air with an outdoor walk. Whatever you have to do, make a backup plan that will allow you to escape the stressful situation at hand and recollect your thoughts. 

#8 Surround Yourself With Positivity

If the stress of seeing family has you feeling overwhelmed or anxious, allocate time for the people or things that bring you joy. Whether it’s volunteering, spending time in nature, or hanging with friends (or your pet!), surround yourself with positivity. 

The Takeaway

If you’re heading into the holiday season feeling more stressed than excited, you’re not alone. It’s completely normal to feel a wide range of emotions. But, try to remember: the holidays are meant to be enjoyed! When it comes to the holidays, planning ahead and being proactive can make all the difference. Use these tips for how to cope with holiday stress to prepare for whatever comes your way this holiday season and make this year the most stress-free season yet. 

The post How to Cope With Family Stressors During The Holidays appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

Ahead, how to find balance and prioritize self-care when short on time, stressed and downright exhausted. Hint: It’s possible and easier than you think! 

Self-Care For Busy Schedules: 15 Mental Health Hacks You Can Implement Now

#1 Listen to a Motivational Podcast 

Short on time and too busy for self-care? This is a healthy habit for mental health that even the busiest of bees can squeeze into their day. Whether you’re driving, meal prepping, walking the dog, or simply getting dressed for work, press play on a motivational podcast. Listening to motivational speakers, expert interviews, or health and wellness conversations about the topics that interest you most can be self-care in itself. According to research, simply listening to a podcast stimulates brain activity, resulting in increased imagination and focus, improved mood, reduced stress, and more connectivity. Plus, you’ll limit screen time (reducing eye strain and stress) and likely learn something new!  

#2 Press Play on an Audiobook

Similarly, audiobooks are a convenient option when you’re busy but looking to boost your mental health. The best part? Audiobooks offer physical and mental benefits for children, adults, and the elderly! They’ve been shown to reduce stress and negative thoughts, ease anxiety, improve mood and memory, and can even help improve reading, listening, and learning. Listen while exercising, doing the dishes, or curled up in bed. Not only do they seamlessly fit into a busy schedule, but audiobooks allow you to listen to so many more books you just never have time to read! 

#3 Schedule a Therapy Sesh

Even if nothing is “wrong,” having support from a therapist or medical professional is always a good idea — especially during the holiday season. The holidays can stir up a lot of stress, tension, and uncomfortable feelings. So, you’re certainly not alone! And just so you know, there’s no problem too small or insignificant. Seeking therapy can help you process your emotions, feel more connected and supported, and manage your mental health through the holiday season (and beyond).

And if you’re short on time, there are ways to seek treatment without an in-person visit! Many therapists offer virtual sessions or phone calls. Plus, there are so many mental health apps (many of which are free). You have options!

#4 Get Comfortable Saying No

Healthy boundaries are everything! If you have yet to discover boundary setting, this mental health hack will change the game for you, your stress levels, and your overall well-being — especially if you’re a people pleaser! Overextending yourself and saying yes to everything can quickly lead to burnout and take a toll on your mental health. By saying no to commitments, requests, or things that do not serve you, you’re saying yes to things (and people) that fill you up!

#5 And Ask For Support

Similar to boundary setting, asking for help can feel uncomfortable at first. But you can’t do it all — nor should you be expected to! If you’re used to wearing multiple hats, try delegating some responsibilities or asking for support. Lessening some of the stressors on your plate can give you space to squeeze in self-care (or simply breathe and have a moment of peace). This could be asking your partner or neighbor to pick up the kids, a co-worker for support, or help with laundry or dinner prep. 

#6 Stop Being So Hard On Yourself

There’s a difference between setting high goals or standards and wanting (or needing) to be perfect. We’re only human — holding yourself to an impossible standard is exhausting and unhealthy. Rather than trying to do it all and getting down on yourself when it doesn’t happen, set realistic goals for yourself that are attainable and sustainable. And remember to enjoy the journey! If you slip up or don’t hit your goals, that’s ok too. Being overly critical of yourself can lead to feelings of anxiety, burnout, and stress. Be your biggest cheerleader, not your biggest critic. 

#7 Sign Off Social Media

If you’re short on time, don’t spend what little time you have on social media! For many, it can increase feelings of anxiety, stress, depression, and loneliness. Plus, it’s distracting and addictive. Try taking a social media break, even if it’s for a weekend, day, or just the afternoon. At the very least, set healthy boundaries, so you’re limiting your screen time and reducing mindless scrolling! Your mental health will thank you. 

#8 Go for a Walk

Whether it’s a leisurely stroll around the block, a walk with your pup, or a walking workout, going for a walk comes with tons of mental health benefits. Aside from reducing stress (a biggie), walking can support weight loss, decrease your risk for serious illness (such as heart disease and diabetes), and even boost longevity. Give this Walking Fitness FitOn workout a try!

#9 Call a Friend

Sometimes we just need to talk to our bestie and vent it out. Whether you laugh, cry, or simply catch up, talking to someone you love can be an instant mood booster. If you can Facetime, video call, or squeeze in a quick coffee date — even better! 

#10 Get a Daily Dose of Exercise

When you’re short on time (and tired or stressed), working out is likely the last thing on your mind. But it’s one of the best things for mood, energy, stress, and mental health — even if it’s a mere ten minutes! As best you can, try to prioritize daily movement. It could be a 10 or 15-minute FitOn class, a hike or bike ride, or an outdoor walk or run — anything that gets you moving! 

Here are some quick FitOn workouts for when you’re short on time:

• 10-Minute Yoga Tune Up
• Tabata Blaze
• Backside Burn

#11 Minimize Caffeine & Alcohol

While that midday pick-me-up or evening glass of wine might feel good in the moment, caffeine and alcohol can actually worsen your mental health in the long run. From disturbing your sleep to increasing feelings of anxiety and stress, there are many reasons to minimize your intake. But don’t stress! Whether you’re looking to boost energy or quiet your mind, there are so many ways to get the same benefits without increasing feelings of stress — even if you’re short on time. 

Here are some ideas:

• Replace your coffee with an energy-boosting workout
• Bust stress with a caffeine-free alternative 
• Wind down the day with a soothing (seasonal!) mocktail 

#12 Load Up Your Diet with Mood-Boosting Foods

Busy and stressed? Boosting your mental health is as simple as loading up on nutrient-dense foods. Foods rich in magnesium, probiotics, omega-3s, and vitamins A, B, C, and E have been shown to benefit the brain. 

Need some inspiration? Considering adding these nutrient-rich foods into your diet:

• Nuts and seeds
• Salmon
• Berries 
• Dark leafy greens
• Cacao
• Greek or probiotic-rich dairy-free yogurt

RELATED: 10 Stress-Reducing Superfoods to Add to Your Diet

#13 Meal Prep 

Speaking of diet, try meal prepping! If you have healthy options on hand, you’ll be more likely to reach for good-for-you foods that reduce stress, improve mood, and boost mental health. 

Short on time? Don’t fret — here are some easy-prep options that take minutes to prepare:

• Prep a chocolate and greens smoothie with cacao, spinach, banana, and nut butter. Toss it in a freezer-safe bag and then blend with ice and almond milk when ready!
• Make overnight chia pudding with chia seeds, blueberries, Greek yogurt, almond milk, and almond butter
• Make lunch or snack bistro boxes with avocado, hard-boiled eggs, fresh or roasted veggies, and a side of nuts or seeds

#14 Don’t Sacrifice Your Sleep Schedule

When you feel like there’s not enough time in the day, it can be tempting to steal hours from your sleep schedule. But don’t do it! No matter how long your to-do list is, sacrificing your sleep (and, in turn, mental health) isn’t the answer. Sure, you might finish that paper or work project, send those emails, and finish cleaning or planning — but your mental health will pay the price. Sleep deprivation (both short-term and long-term) has been shown to increase stress and emotional distress, reduce cognitive and metabolic function, lower immune function, and increase the risk for weight gain and serious health conditions such as hypertension and type 2 diabetes. 

Instead, make sleep a priority. Stay consistent with your sleep and wake time, and develop an evening routine. Not only will it benefit your mental health, but for all you busy bees — sleep will also increase productivity!

#15 Schedule Mindful Minutes 

Whether it’s deep breathing, meditation, journaling, or simply sipping your coffee in silence, schedule mindful minutes into your daily routine. Feel like you don’t have enough time? Even five minutes of mindfulness meditation can have a major impact! 

Don’t Let Mental Health Take a Back Seat — Even If You’re Busy 

While the holidays can sometimes be a season full of stress, caring for your mental health doesn’t have to be hard — even if you’re short on time! Take steps to reduce and manage stress by planning ahead and trying some of these tips. Schedule in a workout, load up your fridge with yummy mood-boosting foods, and press play on a motivational podcast or stress-busting audiobook. And while it may feel uncomfortable at first, try setting healthy boundaries and asking for support when you need it!

The post How to Take Care of Your Mental Health When You’re Short on Time appeared first on FitOn - #1 Free Fitness App, Stop Paying for Home Workouts.

And good news — no matter if you’re a yogi pro or brand new to yoga, you can benefit all the same from these stress-busting benefits! So, grab your mat and a cute pair of yoga pants. Ahead, we’re sharing a one-week beginner yoga schedule specifically for stress reduction. 

Here’s your one-week yoga schedule to beat stress. 

Roll Out Your Mat, and Get Your Namaste On

Day #1 Get Grounded

If you’ve got a full to-do list and a busy week ahead, the best thing you can do is start the week off with some restorative yoga. Restorative yoga immediately benefits our nervous system by helping shift our body out of a stressed, sympathetic state into a calming rest-and-digest parasympathetic state. Simply put, it helps put you into a calmer state of mind, amongst all the chaos. You’ll have a chance to get another restorative practice in at the end of the week as well, so test it out as you get your week started. When you try it the second time, you can see which poses felt best for you.

Need some guidance with your practice? Try our FitOn Yin Yoga Bliss class with Vytas. 

Day #2 Amp Things up With a Power Yoga Practice

Now that you centered your mind and body with some restorative yoga, it’s time to amp it up. While yoga is relaxing, it doesn’t mean you can’t get in a good workout (or torch some major calories). 

Do a yoga practice that works up a sweat today! Try a FitOn yoga sculpt or power flow class to get the blood flowing, like this Cardio Yoga Fusion flow with Sydney Belina.

Day #3 Stretch it Out

After your power yoga yesterday, get stretchy today with a FitOn yoga stretch class.

Not only will this help you calm and center your mind, but an active recovery day will benefit your body in so many ways. Stretching is key to helping reduce the risk of injury and boosting mobility for optimal fitness results. 

So, take it easy and give your body some love with this Flow & Stretch class — your body (and mind!) will thank you.

RELATED: This is What Happens to Your Body When You Do Yoga

Day #4 Pause & Meditate

Today, take the day off from yoga, and just meditate. Similar to yoga, meditation is a great way to calm the mind and feel connected to your breath. But, by removing the physical aspect of the practice, meditation allows us to dive inward and connect with ourselves on a deeper level. And because breathwork is such a vital part of yoga, learning how to take long and cleansing breaths will only benefit your practice! Deep breathing also helps calm the nervous system during times of stress as well. 

Try this 10 Breaths to Manage Stress meditation with DeAndre Sinette. You’ll be amazed at what a simple six minutes of breathing can do for your mind, body, and stress levels!

Day #5 Add More Power

Now that you have done one power yoga routine, try adding a little more power to your yoga practice today. Maybe this means trying a new challenging pose or staying in chair pose a little longer. Challenge yourself a little more today while reminding yourself to stay connected to your breath. 

Press play on this Taking Flight Power Yoga with DeAndre Sinette for a total body flow that will challenge you in an approachable way! Who knows, maybe today will be the day you give that crow pose a try!

Day #6 Yoga Core

A great way to reduce stress while toning your core is to do yoga plus core combined, which obviously makes a lot of sense. Plus, there’s more to a strong core than six-pack abs! It’s a crucial part of your yoga practice that helps enhance posture, stability, strength, and balance while also helping to reduce the risk of injury. 

Try this FitOn yoga Core Flow class with Vytas to strengthen, tone, and center your mind while you breathe and build strength.

Day #7 End Your Week With Restorative Yoga

Just like how you started your week, end your week with another restorative yoga practice. This will help calm and center your mind after a long and busy week and set you up for success for the week ahead.

This Gentle Twists full-body flow with Kenta Seki is the perfect way to wind down the week and soothe your body and mind. 

Adding Yoga To Your Fitness Routine

If you’re looking for a new challenge to combat stress while also building strength, yoga may be your new go-to. Start off with this one-week yoga schedule to help get you started. The best part? You can do this at home without having to step foot in a gym.  

Need a little help with your yoga routine? Press play on a FitOn yoga workout. You’ll be guided through a yoga practice and leave your mat feeling way better than before you started.

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