mindfulness Archives - Be Well Solutions

Stress SOS: Quick Techniques to Calm Your Mind

Managing stress is a necessary part of health and wellness. Stress can creep up quickly or build over time. While it is wonderful to have times when we can go for a long walk or sit and read a good book to destress, certain situations don’t allow extended breaks. Sometimes, we reach a breaking point with stress, and we need to address it now in the short moments we have available. Quick stress relievers can help provide relief by decreasing your heart rate, slowing your breathing, releasing tension, and allowing your thoughts to be more present. Try a Deep Breathing Exercise Deep breathing is a simple practice that only takes a few seconds or minutes, depending on how many cycles you choose to complete. It can help to lower your heart rate and blood pressure while giving your mind a [...]

Using Meditation and Mindfulness to Reduce Everyday Stress

Little stressors can pile on each day. While it might seem easier to cope by brushing them off, ignoring them, or turning to a temporary distraction, these approaches rarely bring lasting relief or teach us how to manage daily stress effectively. Acknowledging stressors and practicing coping habits that involve mindfulness and meditation are more productive for long-term stress management and resiliency. What is Mindfulness and Meditation? According to the source, Mindful1, mindfulness is “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” It involves being intentional with your thoughts, decisions, and actions to formulate a more thoughtful response rather than a reaction. Meditation is a mental or physical practice that encourages the mind and body to be more present, aware, [...]

Tags: #DeepBreathing, #GroundingTechniques, #GuidedMeditation, #HealthyMindset, #Relaxation, #stressrelief, meditation, MentalWellness, mindfulness, SelfCare|

Heart Month: Stress Less for Cardiovascular Health

Stress is something that we all experience as humans, often daily. It can present acutely, such as running late for an appointment, or chronically, such as managing a new health diagnosis. It is natural for our body to respond in these situations to help protect us in an emergency. However, when stress persists, its effects typically become long-term and detrimental to our health. It affects every system of our body, including our heart. How Stress Affects the Heart Stress affects the heart in several different ways. Stress produces an increase in hormones such as adrenaline and cortisol. These hormones cause immediate body changes such as increased blood pressure, heart rate, and blood sugar. In an emergency, these changes can be beneficial responses to protect the body and prepare it to fight, but if the stress continues unmanaged, these responses persist. [...]

Tags: #HeartHealth, BalancedNutrition, BetterSleep, EmotionalWellbeing, ExerciseforStress, HealthyCoping, HealthyHabits, HeartDiseasePrevention, MentalWellness, mindfulness, ReduceStress, SelfCare, StressManagement, WellnessTips|

6 Effective Ways to Boost Your Mental Health This Season

Do you ever notice a shift in mood, energy, and overall mental health as the seasons transition? Shorter daylight hours, less sunlight, and isolation can take a toll this time of year. While physical health is important all year long, so is addressing and managing our mental health. Don’t let the challenges of the season get you down. Follow these tips to boost your mental health this fall and winter. Keep Moving Exercise isn't only beneficial for your body; it can positively impact your mental health! It increases the production of endorphins in the body. This hormone is often considered the body’s natural painkiller or mood-booster. Physical activity aids in lowering cortisol levels, a stress hormone. It can help with managing depression and anxiety symptoms. In addition, exercise can also increase concentration, improve self-esteem, promote quality sleep, and raise overall [...]

Tags: #support, bedtimeroutines, boostingmood, coping, exercise, holidaystress, mentalhealthtips, mindfulness, outdoorbenefitsformentalhealth, seasonalchanges, self-care, socialconnections, stayingactive, wellness|

The Science of Stress: Understanding Its Effects on the Mind and Body

Stress is something we often experience daily. Anytime we face a stressful situation, the body automatically prepares to react. It releases stress hormones like cortisol and adrenaline that act to increase our heart rate and breathing, contract muscles, and elevate blood sugar for quick energy. These functions are necessary to help us respond in an emergency. However, prolonged and unmanaged stress can become chronic and negatively affect both mind and body. Stress and the Body Chronic stress affects every system of the body. Tense muscles can lead to soreness, neck and back pain, headaches, and migraines. Consistently elevated stress hormone levels increase the risk of heart disease, heart attack, and stroke. It can trigger or exacerbate respiratory and gastrointestinal conditions. Long-term stress can also suppress immune system function and cause fertility and reproduction complications. Chronic stress even affects the body [...]

Tags: #mentalhealth, #stressrelief, ChronicStress, EffectsofStress, EmotionalWell-being, HealthyHabits, HealthyLifestyle, MentalResilience, mindfulness, PhysicalHealth, SocialSupport, StressandAnxiety, StressAwareness, StressManagement|

5 Ways to Incorporate Mindful Moments into Your Day

Life can seem busier every day, making it easy to rush through our busy days on autopilot. Practicing mindfulness allows you to pay attention in the present moment purposefully and without judgment. Instead of quick reactions or thoughtless choices, mindfulness brings intentionality and focus to decision-making. If you’re not sure where to begin when it comes to practicing mindfulness or if you feel like you don’t have time in your day to think about one more thing, here are five easy ways to incorporate mindful moments into your day. Mindful Breaks Even on the busiest day, you can have a mindful break for a few moments. As responsibilities and stress pile up, our thoughts start racing as well. Mindful breaks bring our thoughts back to the present and quiet the chatter. Take a mindful break by practicing several rounds of [...]

Tags: #awareness, #presence, #reflection, health, mindful, mindful activities, mindful breaks, mindfulness, technology, wellness|

Stress Less: Response vs. Reaction

Stressful situations arise often, but they are not always in our control. However, the way we respond or react in these situations is something we can control. While these two words may sound similar, they are two very different approaches to managing stress. Let’s explore how your approach can make all the difference in daily stress management. It’s Natural to React Our bodies naturally react whenever they encounter a stressful situation. Once our brain recognizes a real or perceived threat, it tells our automatic nervous system (ANS) that it is time to act. The ANS first signals our sympathetic nervous system by increasing stress hormone production and initiating our flight or fight reaction. This reaction causes quick changes in bodily function, such as increased heart rate, rapid breathing, elevated blood pressure, contracted muscles, and digestive changes. When the stressor passes, [...]

Tags: #mentalhealth, #Reaction, #Response, #StressLess, health, mindfulness, stress, wellness|

Prioritizing Wellness in a Busy World

Keeping up healthy habits can be a tall task when juggling all the responsibilities of daily life. Wellness often slips down our priority list the busier we get. Knowing the importance of health is easy, but it is often harder to make time for it. We’ve compiled a list of tips to help you add quality to your years while navigating a busy schedule. Set Realistic Goals Set yourself up for success by making goals that are realistic and attainable. Begin with smaller, more manageable plans that you can build upon as you go. This gradual approach will help build resilience and confidence along the way. As you set your ambitions, let them align with your current schedule and season of life. Then, revisit your approach often, as we all know how constantly changing our schedules can be. This reflection [...]

Tags: #EstablishingBoundaries, #PreventiveCare, #PrioritizingWellness, #RealisticGoals, exercise, health, mindfulness, sleep, wellness|

Holistic Approaches to Managing Chronic Stress and Anxiety

Stress can impact everybody system, making it necessary to consider a holistic approach to managing it. While we can’t eliminate all stress, combining physical, mental, and social strategies can help build effective and lasting ways to be more resilient during stressful times. Balanced Nutrition Anytime we’re in stressful situations, it’s common to notice appetite changes. Whether we’re prone to snacking on anything in sight, skipping meals, or craving comfort foods, our nutrition typically takes a hit. However, balanced nutrition is one of our body’s top energy sources, and it can help us healthily manage stress. You don't need to begin a strict or extreme fad diet that can cause even more stress. Instead, think about ways to be more mindful of your eating. Intentionally incorporate more colorful fruits, veggies, lean protein, and whole grains in your meals and snacks. Make [...]

Tags: #Anxiety, #HolisticWellness, health, meditation, mindfulness, nutrition, SocialSupport, stress, wellness|

6 Ways to Stress Less This Winter

The winter months can seem exceptionally long, especially when cold and dreary, bringing their fair share of stress this season as well! Between the holidays, busy schedules, and changes in daylight and weather, it’s easy to feel overwhelmed. To help give you a respite, we’ve compiled six ways to stress less this winter. Incorporate Physical Activity Exercise is often less consistent this time of year, but staying active is a great way to manage stress, among many other health benefits. Add some physical activity to each day. Consider indoor options like the gym, a class, or home workouts whenever the weather isn’t conducive to exercising outside. If you’re heading outdoors for a workout, dress appropriately for the weather and wear reflective gear during the hours of limited daylight. Eat Mindfully Stress less about your food intake by being more intentional [...]

Tags: exercise, health, mindfulness, nature, physical activity, relax, stress relief, wellness|