Creating Lasting Habits for a Healthier You

Self-care is important for your mental, emotional and even physical well-being. However, people often find it difficult to prioritize self-care amidst their busy schedules, and they assume that self-care requires a lot of time and money. The truth is, there are several simple yet effective ways to work self-care into your life without sacrificing a lot of time or money. Here are some practical tips from Wellness with Tatiana that can help you incorporate self-care into your life.

Spend More Time in Nature

Spending some time in nature every day, whether by walking in the park or hiking in the mountains, can have a positive effect on your overall well-being. Time spent admiring the beauty of nature can help reduce stress levels, boost your mood, and energize you for the day ahead. Plus, spending time outdoors is completely free and requires little effort.

Get Fit!

Regular exercise is key to living a healthy and well-balanced lifestyle. Now’s time to adopt a fitness routine that includes cardio, strength training, and yoga. Reach out to Tatiana today for your next fitness training session!

Learn to Meditate

Headspace notes that meditation is a simple yet powerful technique that can help you manage stress, improve focus and restore inner peace. The beauty of meditation is that it can be done anywhere, from your office to your bedroom. Start with short sessions of just a few minutes a day and slowly build up to longer sessions.

Practice Gratitude

Taking a moment to appreciate the good things in your life can be a powerful way to boost your mood and improve your overall mental health. Gratitude is a simple concept, and it doesn't take a lot of time or effort to practice. Take a moment each day to write down three things you're grateful for in a gratitude journal, and you'll soon start to see positive changes in your outlook.

Unplug from Social Media

Constant notifications, comparisons, and negative news can take a toll on your mental health. Setting aside some time each day to unplug from social media can be a great way to recharge and reduce stress levels. Turn off your phone notifications, limit your scrolling time, and only follow accounts that inspire positivity and uplift your mood.

Manage Negative Emotions if You're Stressed at Work

If you're constantly stressed at work, chances are you're not taking good care of yourself. Learning how to manage negative emotions like anxiety, anger, and frustration is crucial for your well-being. Practice deep breathing, take short breaks to stretch or walk around, and seek support from coworkers or professionals if you need it.

Prioritize Better Sleep

Sleep is an essential part of self-care, and it's critical to prioritize it. The Sleep Foundation recommends establishing a bedtime routine that helps you wind down, relax, and prepare for a good night's sleep. Simple things like turning off electronic devices an hour before bedtime, drinking a cup of herbal tea, or taking a warm bath can help make your sleep more restful and rejuvenating. Quality bedding is also essential, so find affordable ways to update your bedroom for optimal sleep. There are plenty of appealing options when it comes to comfortable bed linens, including those made of soft cotton and even bamboo, available in a wide variety of striking designs.

Embrace a Healthier Diet

What you eat has a significant impact on your physical and mental health. Make small changes like incorporating more fruits and vegetables into your meals, avoiding processed foods, drinking more water, and reducing your caffeine intake. These simple changes can have a positive impact on your energy levels, mood, and overall health.

Establish Boundaries

Establishing boundaries at work and in your personal life is an important part of self-care. Learn to say no when you need to, prioritize your own needs, and make time for yourself every day. It's okay to take a break when you feel overwhelmed or stressed, and it's essential to be kind to yourself and permit yourself to say NO when necessary.

Self-care is critical for achieving a happier, healthier life. Incorporating these simple practices into your daily routine can help you prioritize self-care without sacrificing too much time or money. Start small, be consistent, and remember to be kind to yourself along the way.

Wellness with Tatiana is here to help you achieve your fitness, health and overall well-being goals. Connect with Tatiana today!

Turn Your Midlife Crisis Into a New Beginning

Many people suffer from anxiety over aging. They worry that as they get older, they can no longer enjoy the things they used to or find that they have regrets over how they have lived their lives so far. Midlife does not have to be a time to reflect on your life with regret. It can be a time when you start new hobbies, enjoy a new career and learn to live your life unabashedly as yourself. Here is how you can find inspiration in aging rather than anxiety.

Challenge Yourself To Be Healthy

If you want to age gracefully, you must take your health seriously. The components of overall health include skincare, exercise and healthy eating. Be kind to your skin; apply sunscreen and moisturize regularly when you go outdoors.

Growing older may make your workout routines more difficult than before. Learn how to exercise for your body and have fun with it. As you age, you become at a higher risk for falling, so try to focus on workout routines that increase your balance and endurance. Yoga can be a great option to build your strength, stamina, and flexibility. Exercise can also counteract heart disease and other illnesses.

Integrate more whole foods into your life. Whole foods not only give you energy, but they can boost your mental health. Consider investing in new kitchen gadgets to assist in healthy eating. For example, an Instapot can help you prepare easy, healthy meals.

If you are looking for guidance on making healthy changes, contact Tatiana Stollman. She provides nutrition consultation and is a certified yoga instructor and personal trainer.

Seek a Career Change

Look for new employment opportunities. Your work is a significant part of your life. Experts say that people will change careers about five to seven times. Work does not have just to be a means to pay the bills. It can be fulfilling and part of what makes you happy.

A new degree might help you to make your career transition. You may consider this a helpful option: a bachelor’s in business. It can provide you with valuable knowledge for many different careers, including starting your own business. Plus, with an increasing number of accredited online degree programs, you can take classes on your own schedule.

Become an Entrepreneur

If you’ve always dreamed of entrepreneurship, consider starting your own business. Use your passion to create a business plan to improve your company's chance of overall success. The business plan should have financial projections and a detailed description of your company and explain how you plan to sell your services.

You’ll also need to think about how to structure your business. Many new entrepreneurs structure their businesses as LLCs to gain tax advantages and to limit liability in case of litigation. If you’re wondering how to start an LLC, the process typically takes six distinct steps including naming your LLC, filing an operating agreement, and applying for an EIN.

Leave Your Comfort Zone

Sometimes a midlife crisis means you must make a fresh, clean start. If you feel stagnant or unsatisfied in your community or at home, it may be time to move elsewhere. People decide to move for many reasons, including a long commute, a house that is too big or too small, or a lack of career opportunities.

Look into places that you always loved and start the home search. Before you find a new place to live, however, make sure that you research the prices in the area to ensure you can afford to live there. You may find that it suits your lifestyle and bank account to look for a smaller place or a nearby city.

Find Your Midlife Opportunities

To turn a midlife crisis into something positive, allow yourself to learn new things. Maybe you change jobs or open a business, or perhaps you shake up your living situation. Incorporating healthier living can make a difference too. When you open yourself up to new experiences, you live a more fulfilling life.

Outside-The-Box Ways To Take Care of Your Mental Health

Mental health is often put on the back burner to physical health, especially when we are occupied doing other things. However, it is important to take care of your mental health before you start experiencing symptoms of severe stress, anxiety, or depression. Fortunately, there are many things that you can do for your own mental health that cost little to nothing. While you should always consult with a professional if you feel you need to, here are some outside-the-box ways to help improve your mental health.

Go Outside

Experts agree that being outside in the sunlight and fresh air is good for one's mood and overall mental health. Some ways to spend more time outdoors include:

• Walking around the block

• Going camping

• Eating your lunch outside

• Trying your hand at nature photography

• Reading at the park

Always take the proper precautions when spending time in the sun or around wildlife.

If you can’t spend as much time outdoors as you’d like, add some houseplants to your home to bring more nature to you. If you’re concerned about maintaining your houseplants and keeping them alive, you can learn more about them here. Houseplants are also good for keeping the air in your home fresh.

Learn Yoga

People practice yoga for its many benefits, such as reduced stress, increased flexibility, and boosted heart health. Yoga is also a low-impact workout that people of all abilities can take part in. Some types of yoga include hatha yoga, Bikram yoga, and restorative yoga, each with its own unique practices and benefits to the individual. Get started with group or private sessions with instructor Tatiana Stollman!

Tai Chi

Tai chi is similar to yoga in that it helps reduce stress and provides physical benefits. However, it differs in that participants execute dance-like moves rather than poses. A tai chi routine is easy to incorporate by itself or alongside an existing fitness program.

Relocate

Relocating can provide mental health benefits such as a fresh start, the opportunity to form new social connections, and a change of environment that can reduce stress levels and promote personal growth. If you’re considering relocating to the Oakland area, check online rental listings (there are currently over 500 apartments available).

Think About a Career Change

Sometimes, dissatisfaction in the workplace can lead to mental health issues. If this is the case, consider signing up for an online degree program to help you change careers. Online programs allow you to go to school while still working or looking after family members. Check to make sure any degree program is accredited and compare the tuition and fees of several different programs.

Start a Business

As an alternative to changing careers, consider starting your own business. Starting a business can provide mental health benefits such as a sense of purpose, control, and accomplishment, which can increase feelings of self-worth, reduce stress levels, and improve overall well-being. You may want to learn how to start an LLC in California. This business structure provides benefits such as limited liability protection, tax advantages, and increased credibility for small business owners

Declutter Your Home

A messy, dirty, or cluttered home can exacerbate conditions such as stress and anxiety. Clean a little bit each day as you are able to avoid letting messes pile up to the point of becoming overwhelming. You could also consider hiring a cleaning service to come to your home once a month or so. It may be well worth it if you can afford to do so.

Consider Working From Home

If you are able, working from home can have several benefits to mental health. One of these is no longer having to commute, which is often the most stressful part of going into the office or other in-person work environment. Use the extra time you have from not commuting to practice some of these mental health tips.

Start Art Therapy

Art therapy involves using drawing, painting, or sculpture to express your emotions in a healthy way. Whereas traditional talk therapy uses words to work through how you are feeling, art therapy uses the creative process to reach a similar end goal.

Volunteer

Volunteer work is not only a good way to feel good about yourself by helping the local community, but is a way to meet people with similar interests as well. Many organizations need volunteer help.

Consider taking up one or more of these activities to take care of your mental health. Starting a business, practicing yoga, volunteering, and relocating are just a few suggestions that could make all the difference in your well-being.