Photo by João Jesus

Holistic mental health has gained popularity for good reason. It emphasizes our whole well-being, including various aspects of our lives: physical, emotional, social, sexual, spiritual, intellectual, financial, occupational, creative, and environmental wellness. It may feel overwhelming to think about all these areas at once, but we naturally engage them simultaneously, often without noticing it.

Mindfulness helps us notice

As you explore the sections below, reflect on how you’re balancing all aspects of your health. Utilize mindfulness to observe your thoughts, feelings, sensations, and actions without judgment and with acceptance. Practicing mindfulness can be challenging in a world that often emphasizes perfectionism over presence. However, we can learn and improve with dedication and practice. Here is your essential guide to daily mental health, organized by categories of wellness:

Physical
Emotional
Social
Sexual
Spiritual
Intellectual
Financial
Occupational
Creative
Environmental

Physical wellness

Photo by Osvaldo Castillo

Physical wellness encompasses healthy behaviors that allow us to feel grounded in our bodies, while releasing feel-good hormones like endorphins, dopamine, and oxytocin. Taking care of our bodies directly affects our minds, and vice versa. When we are able to come home to our physical bodies and breath, we see a reduction in mood symptoms, such as anxiety, depression, and disassociation. Here are some ideas to explore:

2. Temperature

TIPP is a DBT coping skill designed to reduce overwhelm by utilizing temperature change, intense exercise, paced breathing, and progressive muscle relaxation (PMR). It’s important to practice coping skills like TIPP during moments of calm, so they are effective during moments of distress. Experimenting with different temperatures can shift your focus to the body and offer comfort during daily life. Suggestions:

Hot or cold shower/bath	Tea or coffee	Heating pad
Face in a freezer	Splash face with water	Ice or ice pack on body
Steam room or sauna	Sit in the sun	Sit by a fire
Bundle under blankets	Cold plunge	Run in the rain

3. Breathwork

Our breath is a readily available, powerful tool that can alleviate anxiety, tension, and fatigue. By focusing on the out breath, we can activate our parasympathetic (vagus) nervous system, promoting a sense of calm. Initially, some individuals may feel discomfort when trying to observe and modify their breathing patterns, but with practice, support, and patience, this uneasiness diminishes as we develop a sense of safety within our bodies. Suggestions:

4×4 boxed breathing	4-7-8 calm breathing or extending your exhale	Alternate nostril breathing
Lion’s breath (great for kids)	Belly (diaphragmatic) breathing	Affection breathing: place hand on heart and observe your body breathing
Breathe of Fire (energizing breathing)	Deep breath through nose, audibly exhale through mouth (sigh, ugh or scream)	More breathing exercises >

4. Mindfully eat and drink

Take time to consider which foods bring you long-term satisfaction rather than sluggishness, while also enjoying meals in the present moment. Include a diverse range of colorful foods, such as fruits, vegetables, smoothies, and soups. Additionally, allow yourself to indulge in your favorite tasty foods, adding enjoyment to your life. Stay hydrated by drinking water and balance consumption of sugary beverages and alcohol. Mindful eating exercise:

Step 1: Grab a piece of food.	E.g: A grape, mandarin, or fruit in season.
Step 2: Sit comfortably. Take a deep breath and notice how you feel in your body.	E.g: Check your body for tension and comfort. Are you hungry or feel just right?
Step 3: Imagine the people and process involved in getting this food to your plate.	E.g: Reflect on the journey of the grapes: from the vine to the weather to the hands that picked them.
Step 4: Engage your 5 senses and observe the intricate details of the food.	E.g: Observe the grape: color, size, skin tightness, and any imperfections.
Step 5: Smell it.	E.g. Notice the aroma of the grapes: strong or soft? Fruity, nutty, sweet, or floral? Any nostalgic memories?
Step 6: Touch it.	E.g. Notice the weight and texture of the grape: Is it heavy or light? Smooth, rough, squishy, sticky, hard, soft, cold, warm, or hot?
Step 7: Eat it slowly. Notice flavors as well as sounds as you chew.	E.g. Is it sweet, sour, enjoyable, refreshing, dry? Squeaky? Makes a popping sound?
Step 8: Reflect: how was this experience?	E.g. Any new insights during the grape-eating? Difficulty slowing down? Could you try a shorter version during meals?

5. Sleep and rest

Quality sleep can become challenging as we age, and the optimal number of hours required for sleep can vary depending on individual differences. While some folks thrive on 6 hours of sleep, others, like myself, find that at least 8 hours works best. In addition to getting good sleep, it’s equally as important to make space for daily relaxation to recharge your mind and body. Suggestions:

Bedroom environment: comfy blankets, brown noise, calm lighting, no screens	Create simple morning and bedtime routine	Go to bed only when tired
Use bed only for sleep and sex	Get out of bed to read/meditate if cannot fall asleep within 10 minutes	Take vacations or stayations
Professional massages or acupuncture	Daily meditation (Insight timer is a free community-based guided meditation app)	Mindful walks
Body scan	Progressive muscle relaxation (PMR)	Can’t sleep? Seek support from a sleep specialist. More tips >

6. Welcomed, consensual touch

“We need 10 touches a day. Hug away,” is a personal motto of mine whenever someone asks if I’m open to hugs. Welcomed touch is a fundamental human need, and vital for our survival. Consensual touch stimulates the release of oxytocin (the “bonding hormone”) and feel-good hormones like serotonin and dopamine. While sexual touch can also fulfill this primal need through activities like sex and making out, there are alternative ways to meet it. This section will specifically focus on nonsexual touch, as there is a separate section dedicated to sexual health. Suggestions:

Hugs	Cuddles	Handshakes or shoulder squeezes
Handholding	Stroking hair	Rub back, neck or feet
Forehead or cheek kiss	Professional massages, acupuncture	Weighted blankets or back massagers
Snuggle with a pet	Respect boundaries and limits, including non-verbal cues (self and others)	Be aware of your body. Appreciate your body.

7. Hygiene

Stress and depression can affect our ability to maintain our physical health and appearance at times. However, daily hygiene routines can boost our mood, especially when we enhance them on special occasions. Suggestions:

New haircut	Warm bath or shower	Skin care routine
Lotion body	New toothbrush	New outfit
Manicure	Organize closet	Anything that makes you feel refreshed

8. Preventative care

When it comes to assessing mental health, it’s necessary to rule out physical factors first. Annual check-ups are critical and often covered by insurance. Consult your primary doctor for personalized advice and additional preventative care, especially if there are family risk factors. Annual checkups may include:

Age	Annual doctor
20s and 30s	Primary care, gynecologist, dermatologist, eye doctor, dentist
40s	Add above + mammogram, annual rectal exam, gastroenterologist, possible cancer screenings
50s	Add above + lung screening
60s	Add above + osteoporosis

All categories: Physical, Emotional, Social, Sexual, Spiritual, Intellectual, Financial, Occupational, Creative, Environmental

Emotional wellness

Photo by ROCKETMANN TEAM

Emotional wellness involves recognizing, allowing, and tending to your thoughts, feelings, bodily sensations, responses and needs. It’s about navigating the ups and downs of life, embracing the joyful moments, and gracefully confronting the challenging ones. Emotional health fosters flexibility, openness, trust, awareness, and compassion towards oneself and others. Here are ways to prioritize your emotional wellness:

1. Acknowledge your relationship to challenging emotions (including autonomic responses)

Fight, flight, freeze, and fawn are natural survival responses to threats, including emotional challenges. Recognize your unique response to sadness, fear, and shame. Do you tend to avoid situations (flight)? Become agitated or angry (fight)? Feel immobilized (freeze)? Or engage in people-pleasing behaviors (fawn)? Understanding your patterns supports the development of healthier coping mechanisms during the painful sides of life. Suggestions:

Learn about your own nervous system triggers and responses	Explore “The Upside of Your Dark Side” where negative emotions are a roadmap to joy and self-discovery	Flight reflection: How do you avoid feelings? Binge shows, online, shopping, drinking, eating, drugs, sex, gaming, chronic worrying/anxiety, panic, overworking?
Fight reflection: How do you deal with low-grade annoyance? Anger? Rage? Do you go inward with your anger? Outward? What other feelings accompany your anger (hurt, sadness, fear, shame)?	Freeze reflection: How do you become immobile? Dissociate, feel nothing, crying spells, intense sadness, helplessness, shut-down, feeling stuck?	Fawn reflection: What are ways you prioritize others over yourself? People-please, say yes when mean no, excessively accommodate, compromise boundaries, maintain peace at cost of self
Pause and notice when you feel overwhelmed and avoiding… or sitting in negative feelings for too long	Allow your feelings to be okay. Seek support and coping skills if they are too overwhelming	Practice RAIN of Self-compassion

2. Identify emotions, body sensations, and needs

During therapy groups, I often ask participants to reflect on their current emotions. Tired is a frequently used explanation, and I can relate to that. I often relied on tiredness as a catch-all before my therapist introduced me to a list of emotions. Identifying our emotions can be challenging, especially when experiencing multiple feelings at once, and how to relate to those feelings within our bodies. This difficulty is amplified for those who grew up disconnected from their emotions, body sensations, and needs. Suggestions:

Check-in with how you feel throughout the day (including in your body)	Start with basic emotions (sadness, happiness, anger, fear, disgust, surprise)	Print or create an expanded list of feelings (feelings resources)
Check-in and ask yourself, “What do I need right now?” throughout the day	Start with basic needs (rest, food/water, outside, touch, connection, space)	Print or create an expanded list of needs (needs PDF)
Notice where you feel each emotion in your body	Focus on each body part, noticing tense, discomfort, or relaxation	Read books and google resources that expand emotional awareness

3. Ground yourself with five senses

Engage your senses of sight, smell, touch, taste, and sound wherever you are. You can also create a sensory toolbox. For example, I created a personal box filled with items that bring comfort, such as hand-written letters from loved ones, oils, lotions, and meaningful treasures. Additionally, burning candles creates a soothing ambiance and provides me with a meditative experience as I watch the dancing flame. Suggestions:

54321 grounding exercise (present moment: 5 things see, 4 feel, 3 hear, 2 smell, 1 taste)	Body scan (feet to head)	Mindfulness walk
Guided imagery	Visualization	Find out your most neglected sense and engage it
Here-and-now stone exercise: find a stone you like and carefully examine it with 5 senses	Create a sensory toolbox	Other grounding techniques >

4. Express and cope with your feelings

Crying releases endorphins and oxytocin, reducing pain and providing emotional relief. Expressing healthy anger is also crucial for maintaining strong emotional well-being. Just like laughter, allowing ourselves to experience tears and the heat of anger is necessary for living a meaningful and intentional life. Suggestions:

Pause and express your feelings mindfully	Set boundaries	Communicate using DEARMAN
TIPP skill to reduce distressing emotions (include PMR)	Tapping technique (EFT)	Breathwork
Cry and laugh weekly, and share emotion with a friend	Expressive art (art, music, dance, drama, writing)	Reflect, journal and meditate (include gratitudes)
Look at old photos, read old letters, watch sad or funny movies	Listen, sing, or dance to music	Change your environment, like going for a walk
Jump up and down, and shake energy into the earth	Hit or hug an inanimate, soft object (punching bag, pillow)	Scream in car or yell-sing to angry music

5. Soothe negative automatic thoughts (NATs) with affirmations

Affirming ourselves activates the brain’s reward system, easing both physical and emotional pain. My go-to affirmation, “This too shall pass,” helps me find solace and break free from negative thought cycles. It also reminds me that all emotions, including joy and excitement, are temporary. By acknowledging the impermanence of emotions, I can fully embrace the positive ones and find reassurance during challenging times. Suggestions:

I am enough. I am worthy	I am safe. I choose to trust	I am lovable, loved, likable
This too shall pass	One day at a time	I have a voice and a choice
I am proud of…	What I need is all I have. All I have is what I need	My emotions can never be stronger than me – they are a part of me
There are other people feeling (blank) in this moment too	Find favorite poetry, songs, or spiritual quotes	Cope with NATs

6. Heal and practice compassion (self and others)

Healing and self-compassion are essentials for good mental health and often the depth of therapy. It’s a transformative journey of addressing past pain, recognizing oppression and biases, repairing and letting go, reducing suffering each day and embracing our core selves. Suggestions:

Seek therapy to heal past hurt (e.g. EMDR, somatic, IFS, grief)	Learn mindful self-compassion through books, workbooks, and workshops	Google and join a self-compassion group near you
Practice self-compassion guided meditations and exercises	Compassionate stances: hands on heart, hands on cheek, hug yourself, hand on heart/stomach	Practice 3 positive qualities you want to embody daily (e.g. I want to be friendly = smile at strangers)
Befriend your inner critic: visualize it in abstract form (name, colors, textures, size, temperature, tone)	Change facial expressions from angry to neutral to friendly. Any subtle change in how you feel?	Say your name and change emotional tone from harsh to neutral to friendly. Subtle changes in how you feel?
Visualize a safe or calm space. Where? Who? Animals? Ancestors? Famous people? Imaginative people?	Examine and disrupt your biases	Build secure, safe relationships

7. Acknowledge change and growth

In our daily lives, it can be difficult to observe the subtle changes we experience as individuals and in relation to others. Perfectionism, shame, and inner critics are common challenges that many of us face. However, by developing a habit of acknowledging the smallest victories each day, we can overcome these barriers and encourage a sense of pride in our progress. Acknowledge when you:

Affirm and reward yourself and others for the smallest of changes	Set a boundary without guilt	Choose to walk away or pause
Work on a challenging task or project, even if you fail	Lean into healthy conflict or a hard conversation	Choose to healthily express yourself, regardless of the response
Turn towards a relationship, and share vulnerably	Choose to respond, instead of react	Embrace change and uncertainty

All categories: Physical, Emotional, Social, Sexual, Spiritual, Intellectual, Financial, Occupational, Creative, Environmental

Social wellness

Photo by Diva Plavalaguna

Social wellness involves healthy interactions and bonds with others, both within our immediate circles and the wider community. Building a support system including family, friends, peers, neighbors, and colleagues is at the heart of mental health. Isolation and avoiding social interactions is linked to health issues, including depression, heart disease, and cognitive decline. On the other hand, when we embrace relationships and feel genuine acceptance from others, we flourish. Here are some ways to prioritize your social and relational wellness:

1. Balance me-time with we-time

Categorizing ourselves as introverts or extroverts is common, but embracing the ambivert mindset promotes a balanced social life. Alone time reduces stress, but excessive solitude can lead to health issues. Socializing reduces stress too, but excessive socializing can hinder self-reflection. Balancing these aspects can be challenging, especially with busy lives. Take time to reflect and find ways to achieve a healthy balance. Suggestions:

Identify your ideal me/we ratio: how much time per day or week do you need of each?	Don’t compare your ratio to others	Re-evaluate your ratio as you age (it changes)
Prioritize events that energize you	Schedule weekly social activities you enjoy	Schedule weekly me-activities that refresh you
Learn to say no without guilt	Learn to say yes with courage	Ask for support to help balance the many competing tasks in life

2. Try new, diverse experiences

While routines are beneficial for our health, new and diverse experiences can enhance delight as well as a sense of community and friendships. If you’re feeling bored more days than not, lean into courage and shake up your routine. Suggestions:

Join a club or organization	Team sports (play or watch)	Volunteer or community service
Class or group (dance, music, art, writing, reading, gym, yoga, hiking, cycling, meditation)	Museums or art galleries	Festivals or concerts
Plan a friends weekend trip	Expand your circle by hosting a dinner or game night where friends bring friends	Themed-races such as Mud or Color Run

3. Offer and ask for support

In modern times, we have idealized independence and frowned upon dependence, yet both extremes can be unhealthy. The key is interdependence, developing mutual support and collaboration between individuals for a stronger relationship. While it may be challenging to ask for help (combat fears of rejection or being a burden), embracing vulnerability and seeking support can greatly benefit you, enhancing confidence, rapport, and healthier relationships. Suggestions:

Make it a habit to ask and give	Be specific with a request (e.g. I need some advice. Do you have space to chat about a personal matter this weekend?)	Be specific with the way you’d like to support someone (e.g. Can I drop off dinner for you on Tuesday evening?)
Reflect on who you can turn to for specific needs and support	Give attention and attune to the timing of a request	Don’t personalize a “no” or silence
Reflect: What comes up for you when you give to others? Or someone makes a request?	Reflect: What comes up for you when you receive from others? Or when you make a request?	Embrace interdependence as a healthy way of relating

4. Learn relational skills that deepen your connections

Feeling deeply seen, known, and understood are pivotal moments in any relationship. The power of eye contact, smiles, and genuine attention from loved ones can uplift our spirits like nothing else. If it has been a while since you’ve connected with someone, start rekindling old relationships by exchanging daily texts, emails, or direct messages, with the goal of scheduling more in-person time or at least meaningful eye-to-eye interactions. Suggestions:

Understand your attachment style through therapy, free quizzes, and books. Heal into a secure attachment	Learn compassionate communication, such as active listening (including non-verbal cues)	Learn how to empathize and validate (even when you disagree)
Stay curious by asking questions, and respecting boundaries and privacy	Apologize and repair when you mess up (even if you feel hurt too)	Learn the power of vulnerability and “getting in the arena“
Learn to healthily compare yourself to others, knowing your successes remain unaffected by others’ achievements	Accept and explore your triggered states that inevitably come within intimate relationships	Choose to trust, love or stay present, during hard times
Learn about codependency (strive for interdependence)	Reduce the four horsemen within your interactions	Appreciate “otherness” in close relationships, and balance need for security and freedom
Examine your defense mechanisms in therapy	Express and be open to emotions and needs (yours and others)	Deep bonds build overtime, be patient and give/take at a rate that feels good

5. Spend quality time with your (chosen) family

We have two types of family: the one we are born into and the one we choose. Sometimes we have just one, and other times we have both. Friends are some of the most important relationships to invest in because the quality of our friendships truly impacts our health, romantic and platonic. Suggestions:

Rethink the meaning of “family”: the family you’re born into and the family you choose	Foster quality and platonic friendships	Seek repair for a rupture in a core relationship (including friendships!)
Set up weekly or monthly get-togethers (e.g. Wine Wednesdays, Wellness Wednesdays)	Put phones and screens away	Focus on activities that allow for back-and-forward engagement
Engage in games that deepen conversations	Eat together at a restaurant, park, or home	Check-in during their big life events, and every day life events

6. Examine and disrupt your biases (self and others)

Part of social wellness and overall health involves actively addressing and challenging our internalized oppression, as well as working towards dismantling systems of oppression such as sexism, racism, ableism, homophobia, transphobia, and other forms of discrimination. This requires ongoing effort and a commitment to creating a more inclusive and equitable society. Examine and disrupt biases:

Hone the skill of cultural humility, like self-awareness (resource 1, resource 2)	Examine and release your racism (including systematic)	Examine and release your sexism
Examine and release your ableism	Examine and release your homophobia	Examine and release your transphobia
Examine and release your ageism	Join or donate to a social justice movement or organization	“Call in” or “call out” when you see bias and discrimination in action
Examine language used to describe yourself and others	Don’t assume others’ identities and seek permission to ask (e.g. May I ask what your ethnicity is? Your pronouns?)	Honor and highlight pioneers from historically marginalized communities across industries (e.g. Black pioneers in MH)

7. Express feelings of love, missing, or regret to someone (trust that others like, love, and miss you)

Research supports the powerful impact of sharing positive feelings with loved ones for both our own wellness and theirs. Handwritten letters expressing our thoughts and affection can significantly uplift the recipient’s mood for an extended period. Reflecting on and admiring people we respect can inspire self-improvement, gratitude, and belonging. These individuals can be from various realms, such as our present or past, fictional or real, and include ancestral figures. Additionally, research shows that perceiving others genuinely like us can increase our likability. Suggestions:

Write a card, note, email, text	Give a thoughtful, customized gift	Say hello to your neighbors
Reflect on past regrets and possible amends	Engage in loving-kindness meditations	Engage in ancestor meditations to build a sense of support
List qualities and people (past, present, real, fiction) you admire	Appreciate similar qualities you have, as well as differences	Let loved ones know you appreciate them often

All categories: Physical, Emotional, Social, Sexual, Spiritual, Intellectual, Financial, Occupational, Creative, Environmental

Sexual wellness

Photo by cottonbro studio

Sexual wellness is a state of overall satisfaction and contentment in your sexual life. It encompasses a healthy approach to your sexuality, fostering feelings of comfort, connection, pleasure, and fulfillment. It involves understanding and expressing your sexual identity, desires, and boundaries, as well as engaging in consensual, respectful experiences. Taking care of your sexual well-being is a deeply personal, unique journey that varies for each individual, and requires self-awareness and self-guidance. Here are some ways to prioritize your sexual health:

1. Educate yourself

Lack of knowledge, education, and internalized shame can be significant obstacles to experiencing positive sexual health. Overcoming these barriers involves actively seeking education, challenging cultural shame, and supporting a deep understanding of our own preferences, boundaries, and desires. It is a journey of self-discovery and growth. Suggestions:

Understand body anatomy, gender identity, sexual orientation	Learn about the spectrum of sexuality and sexual desire (spontaneous and responsive), including the choice to not be sexual	Learn characteristics of sexually healthy adults
Understand the human desire for both security as well as novelty	Write about sexual experiences that have had a positive, neutral, and negative impact	Seek professional support to heal sexual trauma, including internalized religious and cultural shame
Explore reputable websites like the Kinsey Institute or AASECT	Read books on sexuality	Gather friends for a sex education party

2. Explore, embrace, and protect your body

Removing barriers like stress, fear and embarrassment is important for embracing a healthy sexuality. It allows us to explore our sexual preferences and boundaries without inhibitions. In addition, cultivating comfort with our own physicality is vital for developing satisfying sexual experiences. Suggestions:

Self-explore pleasure and fantasies, without judgement	Explore your pleasure with a safe partner, without judgement	Acknowledge social media’s impact on self-esteem (e.g. Need to unfollow accounts/set limits?)
Identify barriers (e.g. stressors) and enhancers (e.g. healthy habits) of your sex drive	Name a barrier, like stress, and reduce it through relaxation techniques	Consciously prioritize time and activities that enhance your drive
Befriend your body: stand in front of a mirror with as few clothes as possible (work negative thoughts into neutral, and eventually gratitude)	Honor boundaries, limits, and desires (you and others)	Feel empowered in your sexual health, like preventing STIs, unplanned pregnancy, testing

3. Learn to communicate with others

As social beings, humans thrive on connection. While exploring sexuality on our own terms can be inspiring, engaging in safe and consensual relationships can offer an even greater sense of empowerment. Learning how to effectively communicate your preferences, boundaries, concerns, and desires with others is key for fulfilling experiences. Suggestions:

Share “I like it when you…”, “I would like you to…”	Attune to partner, like ideal time to talk (within the moment vs. outside it), avoid criticizing	Reduce shame: “My desires are normal. My partner’s desires are normal.”
Share negative experiences or feelings with trusted partners	Never have sex for approval, a sense of being loved, or for someone else	Share changes: needs/desires change over time and with different partners
Know the difference between fantasies vs. what you want in reality, and share the difference	Explore if lubrication, toys, vibrators, new places, positions, power roles, and sensual play is right for you	Explore if scheduling sex is right for you, without forcing it (if there are barriers at the time)

4. Explore eroticism and play

Renowned relational therapist Ester Perel emphasizes the distinction between sexuality and eroticism. According to her, erotic play allows us to delve into a realm that goes beyond mere physical actions—it becomes a space of exploration within ourselves and with our partners. If you’re feeling stagnant or trapped, embracing erotic play and tapping into your imagination can serve as a transformative pathway towards liberation and growth. Suggestions:

Cultivate pleasure: don’t focus on orgasm, penetration, how often, how many times, or performance	Get creative and imaginative within yourself and with others, through adventurous acts	Flirt or foreplay with words, texts, emails, eye contact, a smile, body language, handholding, attention, acts of service, affirmation, quality time, and more
Explore sensual play to heighten your 5 senses (e.g. massage, textures/fabrics, blindfolding, scents, ice/wax, foods)	Explore erotic art, films, and documentaries, while aligning to your values (not triggering shame)	Passionately kiss, cuddle and play, without focusing on sex
Explore parts of yourself that have been hidden and need to feel alive (e.g. role play, alter ego)	Explore extended eye contact, handholding, or non-sexual touch (know difference of need for touch vs. sex)	Learn to ask directly for needs/wants AND accept it will not always be met (it does not mean anything is wrong)

5. Seek specialized support

Our society’s taboos around sexuality can create hurdles in developing a healthy understanding of it. If you find yourself struggling with aspects of your sexuality, gender expression, sexual compulsion, sexual functioning, or within a relationship, seeking support is necessary. Professional guidance can provide a safe space for exploration, healing, and cultivating a positive sexuality. Remember, you are not alone, there is nothing inherently wrong with you, and there are resources available to support you. Suggestions:

Sex therapists	Sex positive, kink-allied therapists	LGBTQ+ groups (gender expression is not the same as sexual orientation)
Peer education programs	Sex addiction therapists	12 step SAA groups
Sexual trauma therapists	Seek a doctor if experiencing sexual disfunction, painful sex, or other concerns	Seek up-to-date sexual education from healthcare professionals

All categories: Physical, Emotional, Social, Sexual, Spiritual, Intellectual, Financial, Occupational, Creative, Environmental

Spiritual wellness

Photo by Jonas Ferlin

Spiritual wellness is a personal journey of strengthening beliefs, values, and a sense of purpose in life, which is linked to positive mental health outcomes. It provides a source of hope, trust, and tranquility, fostering a sense of belonging to something greater than ourselves. While distinct from organized religion, which entails specific traditions and beliefs centered around a higher power, spirituality can encompass both religious practices and a sense of transcendence. Exploring the depths of the human condition and psyche can often lead us to uncharted territories that intertwine beautifully with spirituality. Whether we are aware of it or not, spirituality serves as a driving force behind our ability to face each day, navigate through hardships and loss, and significantly contributes to our health. Here are ways to enhance your spiritual wellness:

1. Connect with the power of awe

During my time at a global tech company, I regularly delivered presentations to the entire organization. I would feel anxious by the experience, dreading it each time. However, one morning during my commute to work, I had a realization. I reminded myself that I am just one of billions of individuals with unique thoughts, emotions, and aspirations. Using my imagination, I visualized zooming out from my position on the bus, seeing myself as a small dot in the vast world and eventually expanding into the galaxies of space. My problem stopped feeling so big. It didn’t make me feel insignificant, but rather gave me a sense of being held by something greater. There are numerous ways to experience solace in the feeling of awe, when faced with depression, hopelessness, and (presentation) anxiety. Suggestions:

Walk in nature	Climb or sit in a tree	Close eyes and notice the wind or sun on your skin
Watch nature, animals, and the cycle of life	Notice birds flying, singing, and engaging	Stare into the eyes of a baby or animal, or watch the birth of a newborn
Sit under the stars	Lay on a hill and stare at the sky	Surround yourself with mountains or volcanos, or climb a mountain or volcano
Appreciate a sunrise or sunset near you	Float, surf, or scuba dive in the ocean	Watch a rain storm’s lightening, wind, and thunder
Listen to music that reaches the depths of your soul or gives goosebumps	Imagine where you are right now in relation to the entire earth and beyond into space	Attend ecotherapy groups, sessions, or rituals

2. Embrace common humanity, empathy, and gratitude

Nurturing kindness, empathy, and gratitude towards yourself and others is essential for our well-being. It’s the heartwarming feeling when someone shares something that deeply resonates with you, or when you witness acts of care towards others, whether they’re humans, animals, or nature. These moments remind us of our interconnectedness with the world around us and create a profound sense of unity with others. Suggestions:

Acknowledge suffering is part of our shared human experience	Accept things outside of your control and not personal to you	Practice common humanity (e.g. Just like me, they want to be loved/accepted/safe.)
Practice gratitude meditations and express 3 gratitudes verbally or in writing each day	Look for small moments of contentment or proudness daily	Plan micro-acts of joy each day
Give back to others through volunteering and donations	Be curious about others and reach for understanding within yourself	Walk with a friend and share deeper about your world

3. Engage in spiritual practices and communities

Spiritual health doesn’t require joining a religion, yet finding a sense of belonging, support, and community is invaluable. By engaging in daily spiritual practices, both individually and with others, we can create a sense of togetherness and feel less alone. Suggestions:

Reflection, daily readings, and journaling	Rituals, prayer, and meditation	Yoga
Breathing exercises	Grounding exercises	Create and visualize a safe or calm place (include spiritual elements)
Engage with earth elements (e.g. staring at fire, such as a candle flame)	Astrology and tarot cards with journaling	Explore your ancestral history and cultural background
Explore your relationship with a Higher Power, Spirit, God, Beloved, or the feeling of something greater than yourself	Attend a local church, mosque, or other traditional practices	Join a local group (e.g. yoga, meditation, compassion, sound baths, healing, grief)

4. Explore your values, beliefs, and purpose

Living in alignment with our values and purpose brings a sense of empowerment, while deviating from them can lead to emotions like shame and worthlessness. Recognizing and adapting our values as they evolve can combat feelings of depression and hopelessness. Suggestions:

Explore and list personal values	Explore areas of strengths	Challenge negative core beliefs
Explore your personality types	Imagine a day where you are deeply content: what does it include?	Connect with others throughout your day (colleagues, friends, spiritual groups, neighbors, local workers)
Reflect on what spirituality means to you. How would you like to contribute to this area?	What was something recently that made you feel proud? What characteristics did you experience about yourself?	Reflect on death anxiety and read how to live with less regret

5. Transcend through creativity

Creativity is a limitless source of inspiration and self-expression, available to everyone. It holds immense power in transcending our physical limitations, which is why I have created a whole section for it (I may have a BA in fine arts and design). Engaging in creative pursuits, whether alone or with others, allows us to immerse ourselves in the process and embrace the joy of doing something simply because it calls us to create it. Suggestions:

Enjoy creative processes (not outcomes)	Engage in spontaneous expression, like playing with a child or dancing	See the world with fresh, child-like senses (e.g. notice how light comes through a window)
Stand in front of a vibrant painting, and see how it makes you feel	Explore how perfectionism impacts your creativity	Tap into an emotion, then let it guide creative expression on paper or through movement
Books that inspire creativity	Podcasts that inspire creativity	Documentaries that inspire creativity

All categories: Physical, Emotional, Social, Sexual, Spiritual, Intellectual, Financial, Occupational, Creative, Environmental

Intellectual wellness

Photo by cottonbro studio

Intellectual wellness involves having an active and engaged mind, continuously seeking knowledge, and expanding one’s understanding of the world. It encompasses critical thinking, curiosity, creativity, and the pursuit of lifelong learning. We can care for our intellectual wellness by embracing mentally-stimulating activities and being open to new ideas. Here are ways to enhance your intellectual health:

1. Deepen your knowledge in areas of interest

In the age of information overload, choose a specific area of interest and dive deep into available resources. Focusing on a particular subject allows for a more comprehensive understanding and expertise. Embrace depth over breadth in your intellectual pursuits for a richer learning experience. Suggestions:

Identify areas of interest (eg. history, science, art, tech, environment)	Set a SMART goal in your area of interest (e.g. Read 3 books about neuroplasticity in the next 3 months)	Read extensively (books, articles, research papers, libraries, online forums, podcasts)
Take workshops and courses to interact with other learners	Apply knowledge through projects	Join like-minded communities and social networks
Teach and share with others (e.g. blog posts, videos, mentorship)	Be consistent and motivated	Seek humility and embrace the process of learning

2. Engage friends with similar interests or beliefs

Engaging in deep, meaningful conversations with like-minded friends can be incredibly nourishing for the soul. It creates intimacy, support, and inspiration, allowing us to delve into our inner and outer worlds. By building upon each other’s thoughts and ideas, we can facilitate a deeper understanding and appreciation of life’s complexities. Suggestions:

Create non-judgmental space for open discussions	Encourage each other to engage in research, reading and reflection (e.g. book clubs, podcasts)	Challenge and build upon ideas to engage creative-thinking
Explore different perspectives together	Collaborate on projects	Engage in activism or advocacy work that aligns to values
Celebrate each other’s intellectual growth	Don’t compare or rank your intellect to others	Accept differences will arise

3. Seek challenges and novelty

As humans, we have an innate drive to seek novelty and a sense of vitality. It is natural to explore new experiences, push limits, and embrace growth. Seeking the unknown allows us to discover hidden potentials, expand our horizons, and continuously evolve. This is an essential part of our human nature. Suggestions:

Crosswords, sudokus, brain teasers, riddles, chess, puzzles, brain training	Follow sparks of interest in conversations and movies	Look for beginner-level information in new areas
Embrace a growth mindset	Embrace the power of neuroplasticity	Travel and explore new environments
Learn a new language	Pursue a new hobby outside your comfort zone	Develop critical thinking skills, including problem-solving, self-reflection, and decision-making

4. Surround yourself with diverse perspectives and backgrounds

We tend to naturally gravitate towards people who are similar to us. However, forming friendships with individuals who are different from us in terms of background, culture, race, and beliefs is beneficial. It cultivates empathy, compassion, and gratitude, for others and ourselves. By embracing diversity and engaging in meaningful conversations with people who hold different lifestyles, we challenge ourselves to grow and develop. While it may feel uncomfortable or even threatening at times, it is critical for the betterment of our society. It is important to clarify that this does not mean accepting oppression or abuse, but rather developing a healthy understanding towards differing perspectives. Suggestions:

Expand social circle to different backgrounds and cultures	Engage in discussion and debates, respectfully	Challenge personal biases and assumptions to expose self to new thinking
Immerse into different cultures (travel, documentaries, books, food)	Learn about other histories, traditions, and belief systems	Volunteer at community activities, projects, events
Join online communities and engage in intercultural dialogue	Seek out diverse media content (documentaries, books, podcasts, new sources)	Craft your curiosity

All categories: Physical, Emotional, Social, Sexual, Spiritual, Intellectual, Financial, Occupational, Creative, Environmental

Financial wellness

Photo by Mikhail Nilov

Financial wellness encompasses stability, appreciation, and inner peace with money, by developing a healthy relationship and wise financial decisions. It involves effectively managing our money, meeting current obligations, and working towards future goals. While I am not a financial adviser, it is crucial to reflect on our own financial habits and prioritize self-care in this area. Here are some ways to promote financial wellness:

1. Reflect on your relationship with money

Our relationship with money is deeply influenced by our early experiences. Understanding this link can provide valuable insights into our financial behaviors and beliefs. For example, maybe you grew up in poverty and still carry feelings of scarcity even when you have a higher income. Or maybe money was never a topic of concern in your upbringing, and you have developed spending habits that align with that mindset. Either way, it’s important to reflect and improve your relationship with money. Suggestions:

Reflect: how did your upbringing influence your money attitudes, mindset, and beliefs?	Journal: money-related thoughts, like fears, goals, and impact on relationships and career	Self-assess: behaviors, patterns and habits, including earning, spending, saving and investing
Identify situations or decisions that evoke fear, guilt, excitement	Explore financial values that align with your aspirations	Explore how external pressures influence feelings, thoughts, behaviors
Have money conversations with friends to gain fresh perspectives	Identify areas where you would like to make relational changes	Seek professional guidance from a specialized therapist or coach

2. Educate yourself about personal finances (budgeting, debt management, investing, and financial planning)

In 2020, I pursued a hobby that empowered me as a woman in the world of investment. I immersed myself in financial investment books, podcasts, and shared my knowledge with friends. While my ultimate goal was to invest my money, the true victory was building my confidence. Regardless of our individual relationships with money, it is important to educate ourselves and feel confident in our financial decisions. Suggestions:

Read financial books by reputable authors (e.g. I Will Teach You to Be Rich, The Simple Path to Wealth)	Follow blogs and websites (e.g. The Balance, NerdWallet, Investopedia, The Simple Dollar)	Follow financial experts (e.g. Suze Orman, Jean Chatzky, Robert Kiyosaki)
Follow podcasts	Take online courses and webinars	Join online communities
Stay informed to current financial news (e.g. The Wall Street Journal, CNBC, Bloomberg)	Hands-on learning with creating a budget, tracking expenses, and investing (e.g. Mint, Vanguard)	Consult a financial advisor

3. Earn a supportive income

The saying that “money doesn’t buy happiness” has always felt incomplete to me. While money may not guarantee happiness, it undoubtedly has a significant impact on our health and longevity. Research shows a strong correlation between higher income and improved health outcomes, while lower income is associated with decreased life expectancy. If the stress and strain you feel are not related to your relationship with money but rather the struggle to meet basic needs, it may be beneficial to explore systemic barriers as well as opportunities to increase your income. Suggestions:

Assess your skills and strengths	Look at market trends (data from gov websites, associations, economic organizations)	Explore industries and sectors that align with your skills
Gain additional qualifications or certifications	Be open to exploring new opportunities	Challenge negative thinking traps about your capabilities (seek support)
Network and build connections (events, associations, like-minded individuals, mentors)	Develop a personal brand (keep LinkedIn updated, engage relevant communities, website/portfolio)	Reflect on your income sources and career goals each year

4. Explore non-monetary activities

Part of budgeting involves finding creative ways to allocate our time and money. While there is an endless list of monetary activities we can engage in, it is equally important to discover non-monetary activities that allow us to explore different aspects of our identities and needs. By incorporating non-monetary practices into our lives, we can nurture ourselves without relying solely on financial resources. Suggestions:

Engage in physical movement	Mindfulness and meditation	Connect w/ nature
Engage in DIY projects	Embrace hobbies (reading, gardening, cooking, sports)	Learn a new skill
Look for cultural events (local concerts, art shows, festivals)	Explore your surroundings and local attractions	Connect with loved ones (potlucks, picnics, game nights)

5. Buy experiences and memories

Advice from adults nearing the end of their lives often emphasizes the importance of prioritizing experiences and meaningful relationships over material possessions. Instead of focusing on accumulating more things for oneself, they encourage using money to create lasting memories and cherish moments with loved ones. Being present. Embracing life. Finding joy in shared experiences. This reminds us that wealth lies in the quality of our relationships and the richness of our life experiences. Suggestions:

Travel experiences: road trip, local getaway, solo adventure, friend trip, family vacation	Experiential gifts: spa, skydiving, bungee jumping, hot air ballon, white water rafting, marathon, triathlon	Learning experiences: trainings, workshops, classes
Fine dining: renowned restaurants, food tours, cooking classes	Attend and donate to a gala or fundraiser	Invest in photography or cameras that capture special moments
Quality time with friends: concerts, theater performances, sports events, comedy shows, festivals	Mark celebrations with a special outing, personalized gift, artwork, keepsake	Buy a meaningful souvenir to remember an experience

6. Find fulfillment regardless of what you earn

Meeting our daily needs is crucial, but once we have enough income to cover them, further financial gains have diminishing returns on our happiness. While earning enough to meet our daily needs is necessary, finding deeper satisfaction in life often comes from sources beyond financial means. This fulfillment can be derived from various aspects discussed throughout this post, such as nurturing relationships, pursuing personal growth, embracing creativity, and engaging in spiritual and intellectual exploration. By focusing on these areas, we can find deeper meaning in life that goes beyond money. Suggestions:

Cultivate gratitude and contentment each day	Grow relationships and build strong community	Develop your core self, including self-acceptance
Practice healthy activities that feel really good in the present	Discover new passions and interests	Engage in acts of kindness and service to others
Explore your spirituality	Explore your sexuality	Explore your creativity

All categories: Physical, Emotional, Social, Sexual, Spiritual, Intellectual, Financial, Occupational, Creative, Environmental

Occupational wellness

Photo by Andrea Piacquadio

Occupational (or career) wellness is about finding purpose and delight in our work, whether it’s full-time, part-time, volunteer, or caregiving roles. It involves aligning our activities with our values, beliefs, and interests to experience personal and professional satisfaction. While our day job may not encompass all our passions, we can find joy through diverse activities and positive collaboration with others. Here are ways to enhance your occupational wellness:

1. Balance work vs. personal time

Balancing work and personal life can be difficult, particularly when it comes to setting boundaries, disconnecting from work, or saying no without feeling guilty. However, finding this balance enhances job performance, family well-being, and quality of life. Practicing mindfulness is key to achieving a better work-life balance. This involves being aware of our reactions, emotions, prioritization, time management, and reframing the importance of other areas of our lives. Suggestions:

Set boundaries: define specific hours for work and stick to it as much as possible	Prioritize rejuvenating activities (movement, hobbies, relationships)	Schedule time using a calendar (work tasks, personal commitments, activities)
Outsource tasks at work and personal life (VAs, freelancers, task-based services)	Communicate expectations with colleagues as well as family	Learn to say no, or request a suitable timeline
Turn off tech, including emails and notifications	Create a “transition ritual” for the end of the work day, and vacations	Notice and cope with anxiety or stress in your body, post-work

2. Continue to grow self-awareness

Occupational wellness flourishes when we prioritize self-awareness and personal growth, developing both technical and soft skills while leveraging our strengths as team players. It is wise to seek support and manage challenges effectively. By developing strong interpersonal and collaboration skills we can find joy, satisfaction, and harmony between our professional and personal lives. Suggestions:

StrengthFinders	Enneagram	Myers-Briggs
Human Design	DiSC Profile	More personality tests >
Take courses and trainings to learn new skills	Seek career coaching or therapy	Find a mentor within your network

3. Develop executive functioning skills

Executive functioning and self-regulation are essential skills that allow us to plan, focus, and manage multiple tasks effectively. These skills are not innate but are developed as we grow. While some of us may not have had the opportunity to learn these skills earlier in life, it is possible to acquire and improve our executive functioning abilities as adults. It takes consistency, determination, trial-and-error, self-trust, and practice to develop and integrate these skills into our daily lives. Suggestions:

Set SMART goals and break into smaller tasks	Create a to-do list workflow for smaller tasks (Google calendars, Evernote, Trello)	Time management: prioritize, schedule, set deadlines, try pomodoro-type techniques
Organization: physical and digital spaces organized and declutter regularly (to-dos, folders, labels)	Motivation: do one small action to boost motivation (don’t wait for it)	Decision-making: consider several options, evaluate pro/cons, informed reason for decision
Problem-solving: break complex issues into small parts, consider all options, evaluate	Working memory: visualizations, repetition, active listening, note taking, reminders	Self-regulate: breathwork, mindfulness, combat negative thoughts, self-compassion
Self-discipline: routines, no multitasking, self-awareness, delay gratification	Be flexible and adaptable when plans change	Seek support if struggling with specific skills

4. Find purpose and meaning through volunteering

We often associate a meaningful life with fulfilling work, the truth is that not every work day will bring pure enjoyment. If you find yourself frequently miserable, it’s important to explore ways to alleviate that feeling, whether through role changes, job transitions, or a shift in mindset. However, if you’re generally content but still sense something is missing, engaging in volunteering or pursuing other interests can profoundly impact your day-to-day mood. Striking a balance between the security of your job and tapping into your creativity is key. Suggestions:

Nonprofits (education, environment, health, homeless shelters)	Mentorship programs (students, young professionals)	Youth programs (tutoring, coaching, sports, workshops)
Elderly care (nursing homes, senior centers)	Community engagement (associations, gardens, events)	Environmental (tree planting, beach clean-ups, wildlife projects)
Healthcare (hospitals, clinics, hospice)	International (infrastructure, disaster relief, education)	Skills-based (marketing, design, writing, financial, coaching)

5. Create a program or service to support others

Similar to volunteering, explore ways to utilize your skills and passions to create programs, services, or goods that support others. It may seem there is an abundance of that in our world, but there is always a need or problem to address, no matter how big or small. Think about a project you’d enjoy and work on it little by little. Suggestions:

Identify: need or problem you’re passionate about	Research: existing programs or services, and gaps	Define: goals and objectives
Plan and design: audience, service, partnerships, marketing	Seek partnerships and collaboration	Sustainable funding model: grants, sponsors, donations
Evaluate outcomes and adapt through data/feedback	Consider piloting on a smaller scale first	Make it a fun and exciting process

6. Imagine your dream career or positive impact on the world

If you’re feeling directionless or uninspired, tap into your imagination. I spent years doing this before finally leaving my comfortable tech job to pursue a career in mental health. It’s not always easy, especially for those who find interest in multiple fields. But it’s possible with self-exploration, courage, and patience. Don’t worry if it seems silly, unattainable, or “too late” – it’s a step towards self-understanding and a sense of purpose. Consider dedicating time to your passions or even making a career change. Suggestions:

Imagine extreme jobs and roles (job you love vs. hate)	Imagine what fields your strengths would work best in	Identify your past interests as a child
Discover what inspires or energizes you	Look at job postings to see what interests you (Career OneStop, My Next Move, LinkedIn)	Follow any unexpected interests or curiosities
Take a class, training, or workshop	Explore part-time internships or volunteering	Connect with peers and mentors within the field

All categories: Physical, Emotional, Social, Sexual, Spiritual, Intellectual, Financial, Occupational, Creative, Environmental

Creative wellness

Photo by Antoni Shkraba

Creative wellness involves actively engaging in processes that allow us to express and explore the diverse world within and around us. It has numerous benefits, like reducing mood symptoms, improving focus, presence, and resilience, and inducing a state of flow. This state brings timelessness, concentration, inner calm and confidence. There are various ways to engage in creative wellness, both traditional and unconventional. Here are some ideas to explore:

1. Immerse yourself in music and dance

Music transcends us by evoking deep emotions and connecting us to something greater. It moves us in ways that bring tears, motivation, and calm, resonating with our souls and touching us on a profound level. Whether we’re listening or creating, music allows for self-expression, providing solace and a shared human experience. Suggestions:

Create playlists that align to your current mood, or the opposite	Choose music, lie down, put in earbuds, close eyes, focus on melody, harmony, and emotions conveyed in your body	Play or sing a song that immerses you completely
Dance freely, allowing the music to move through your body	Try new genres, styles, and artists	Attend live performances to experience energy
Engage and sing in improvisation sessions (alone or with others)	Join a choir, DJ group, or dance group	Dance in nature or with others

2. Create art that allows you to feel present

Creating art with our hands, mind, and body is deeply immersive and therapeutic. By shifting our focus to the process rather than the end result, we can let go of self-judgment and expectations. Embracing our personal enjoyment allows us to explore our creativity freely. It opens up a space for experimentation, self-expression, and discovery, encouraging us to delve into the joy of creation without the pressure of external validation. Suggestions:

Painting	Drawing	Sculpture and ceramics
Photography	Knitting, crocheting, sewing	Cooking and baking
Abstract art or throw paint	Collect items in nature for your art	Engage in art journaling
Create a comfortable, organized and distraction-free space	Remind process not outcome	Trust your intuition and give compassion to negative thoughts

3. Write something that makes you feel something (passion, delight, sadness)

Expressive writing can be a powerful tool for processing intense emotions and thoughts. By writing without filtering or overthinking, you can explore your deepest feelings of passion, joy, sadness, anger, disgust, or fear. It can also serve as an outlet when you’re feeling numb or fatigued, allowing you to generate emotions or contain worries. Embrace the freedom of only writing for yourself. Suggestions:

A poem that celebrates wonders of the world around you	A personal story that recalls a delightful moment	A short fiction or creative non-fiction story
Write a blog post	Write a joke or comic strip	Express passions about a social issue
Dump thoughts into a journal daily	Read someone else’s writing	Write about something or someone who moves you

4. Get inspired through creative outlets

Being inspired by someone else’s creative world can be incredibly uplifting and motivating. Engaging with the creations and expressions of others can have a meaningful impact on our mood, similar to the joy we experience when creating something ourselves. It evokes a sense of being understood and gaining a new understanding of the world around us. Suggestions:

Visit a museum or immersive art exhibit	Attend a creative workshop or retreat	Get to know local artists and musicians
Read about past creative individuals	Look at books in the library	Explore online creative communities
Join a co-working art space	Go to a comedy show or theater performance	Watch home makeovers and interior design shows

5. Create a DIY project for yourself or others

Working on projects out of inspiration rather than obligation brings a sense of pride and self-exploration. Whether it’s creating something for someone or starting a new project at home, it allows us to express love, care, and discover more about our abilities and identities. Suggestions:

Create personalized artwork	Create a care package with a friend’s favorite things	Bake treats for your neighbors and package them nicely
Redesign an area of your home	Make your own scented candles or soaps	Make handmade jewelry
Build a birdhouse or tree house	Refinish furniture	Put together an indoor plant or herb garden

6. Be spontaneous and playful

Spontaneity and impulsivity are distinct concepts. Spontaneity involves a thoughtful gut check before proceeding, while impulsivity disregards consequences. Embracing spontaneity activates various brain regions, enhances creativity, vitality, confidence, and bonds with others. Engaging in play can also evoke spontaneity and awaken our inner child. Suggestions:

Flow day: unplanned time to go where you desire in the present	Play with a child or engage in child-like play (splash in puddles, collect sticks/rocks, build stuff)	Play board or card games
Try new foods, cuisines, markets, and recipes	Say yes to spontaneous invites from others	Surprise someone with an act of kindness
Engage in an improvisation class	Explore new hobbies that encourage experimentation	Attend local events (street fairs, costume parties, concerts)

All categories: Physical, Emotional, Social, Sexual, Spiritual, Intellectual, Financial, Occupational, Creative, Environmental

Environmental wellness

Photo by Pavel Danilyuk

Environmental wellness is respecting and caring for our surroundings, including the planet, nature, animals, and work and home environments. To promote environmental well-being, reduce your carbon footprint, practice sustainable living, support local and ethical businesses, participate in clean-up initiatives, connect with nature, and adopt eco-friendly habits. Embracing these practices benefits all of us. Here are ways to promote environmental wellness:

1. Connect with nature

Spending time in nature allows us to appreciate its importance and beauty, providing a boost to our health. Whether taking a walk among trees or basking in the sun, these experiences can reduce stress, improve mood, and enhance empathy and openness. Next time you’re feeling low on energy or in a negative mood, try immersing yourself in nature and observe the positive impact on your mood. Suggestions:

Hike or bike among trees, mountains, and trails	Urban hike in local parks, botanical gardens, or nature reserves	Go camping or nature retreat
Bird or animal watch	Stargaze	Practice outdoor meditation or yoga
Unplug from electronics and electricity	Sit in the sun for 15-20 mins daily	Practice mindful nature walks with 5 senses

2. Engage in sustainable practices within your community

Connecting with nature goes beyond appreciating its beauty; it involves actively caring for it. Whether observing community members gardening or participating in clean-up efforts during hikes, these actions exemplify environmental stewardship. In California, I also started to embrace the value of supporting local businesses, such as farmer’s markets. These businesses prioritize sustainability, reducing pollution, waste, and energy. Embracing local and sustainable options promotes a sense of community well-being. Suggestions:

Be mindful of consumption patterns (e.g. products you buy)	Put trash in the right containers	Use reusable items (e.g. bags, bottles)
Reduce water usage and turn off lights/electronics	Bike, walk, carpool, or use public transportation	Look into community exchange programs (e.g. tools, books, equipment, toys)
Engage in community events, (e.g. tree planting, clean-ups, restoration)	Support local businesses (farmers’ markets, eco-friendly retailer, green businesses)	Help at a local garden, park, or nature reserve
Stay informed and raise awareness about issues	Advocate for creation of green spaces, urban gardens, bike lanes, and rainwater systems	Write your local representative and support organizations that preserve natural resources

3. Maintain a clean and organized living space

Our external environment has a profound impact on our internal world. Keeping our living space clean and organized extends beyond tidying up — it also involves being mindful of our sustainability efforts mentioned above. Taking care of our home and work spaces creates an environment of tranquility in our daily lives. Suggestions:

Declutter daily, as well as every three months (donate, sell)	For every item you bring into your home, donate or sell one item out	Set daily cleaning habits (tidying up, wiping surfaces, cleaning dishes)
Clean or put up things as you go	Create a schedule for deeper cleaning (dusting, vacuuming)	Plant flowers, herbs, or vegetables in your backyard or indoors
Designate specific home areas for specific activities	Create effective storage system (containers, baskets, labels)	Embrace a minimalist lifestyle

All categories: Physical, Emotional, Social, Sexual, Spiritual, Intellectual, Financial, Occupational, Creative, Environmental

Reflection

Photo by me, Alli

This post was created with thoughtfulness, passion, and patience (woo wee, it’s a long one). As we grow and evolve, our mental wellness practices may start to feel like mere checklists. If that resonates with you, I encourage you to explore different sections of this post and new areas of focus. May you embrace a lifestyle that prioritizes your holistic mental health, and I thank you for joining me on this journey. May you be well. May you be healthful.

If provided links above are not working due to changes over time, please google or seek resources related to an area of interest.

All categories: Physical, Emotional, Social, Sexual, Spiritual, Intellectual, Financial, Occupational, Creative, Environmental