Tag Archives: life hacks

A Wellness Journal for Your Best, Healthy Life

A wellness journal can be important in achieving your goals.

The use of a journal can help to Clear the mind, allow for Self-reflection and Emotional expression, Provide accountability, Reduce stress, and improve overall Problem-solving.  It can be supportive of personal growth and may lead to a greater sense of empowerment in one’s life.

It is also considered an inexpensive form of self-care!

Writing therapy with the use of a journal has been used in a range of scenarios related to overall health and wellness.  Essentially what can make journaling supportive to health is when it is leveraged in a concerted way.  More on this can be found through PositivePsychology.com under “writing therapy”.  Also, a brief synopsis on the history of journal writing as a form of therapy is available from the Center for Journal Therapy.

In scientific studies, various associations between creative expression and health outcomes have been observed.

Self-reflection exercises, such as those that can be applied through the use of a journal, have been used to support people in overcoming grief or trauma.  The rationale behind this is that expressive writing can help people to acknowledge traumatic events, organize thoughts, and, then, help them to make sense of things.  Essentially, it is a way to learn from the experience and move forward.  Experts in this area point out the need to find the right amount of time spent on journaling vs. over-reliance on the tool which could result in rumination.

Studies that have focused on people with chronic health conditions have shown improvements in overall well-being even if the act of journaling was only once a week.  Furthermore, there has been some evidence to suggest the simple act of using a journal can boost the immune system and, therefore, benefit health overall.  This could have been a bi-product resulting from stress reduction.

Improving immune health is especially relevant when health conditions have been diagnosed.  

For general wellness and personal growth, journals can be used to create healthy habits.  A few ways in which a journal is supportive for goal setting and forming habits include;

  • Definition and visualization of goals
  • Organization of information and supportive details
  • A catalyst to plan necessary steps and your time
  • Leverage of self-accountability and check-ins

Furthermore, the use of a journal can be a great way to notice patterns in your behavior and possible triggers that throw you off track.

When incorporating health and wellness into your journal, you can also use sections to monitor Food and Water intake, Sleep or fatigue, Exercise, Self-care, and factors or symptoms associated with a health condition.

Using a wellness journal is not only a good way to plan out your favorite healthy activities, but also to draft and track other personal goals, such as those related to Productivity, Altruism or Volunteerism, and/or Relationships.

In my wellness practice, I leverage a symptoms journal approach that also incorporates factors related to well-being.  It never ceases to amaze me how quickly participants will notice something they hadn’t before completing the journaling exercise.  Recently, I added a simple journal tool for general health and wellness.  It is conveniently named Live Your Best, Healthy Life!

Photo credit(s):  Wellness Stock Shop

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

Sources:

Ackerman, C.E.  (2019, Nov 20).  Writing Therapy:  Using a Pen and Paper to Enhance Personal Growth.  PositivePsychology.com.  Retrieved from https://positivepsychology.com/writing-therapy/.

Baikie, K.A. and Wilhelm, K.  (2005, Sep).  Emotional and Physical Health Benefits of Expressive Writing.  Advances in Psychiatric Treatment, 11(5), 338-346.

Center for Journal Therapy  (n.d.).  A Brief History of Journal Writing.  Retrieved from https://journaltherapy.com/get-training/short-program-journal-to-the-self/journal-to-the-self/journal-writing-history/.

Murray, B.  (2002, Jun).  Writing to Heal:  By Helping People Manage and Learn from Negative Experiences, Writing Strengthens Their Immune Systems As Well As Their Minds.  American Psychological Association, Monitor on Psychology, 33(6), 54.

O’Connor, M.  (n.d.).  Evidence of the Healing Power of Expressive Writing.  The Foundation for Art and Healing, The UnLonely Project.  Retrieved from https://artandhealing.org/evidence-of-the-healing-power-of-expressive-writing/.

Pennebaker, J. W. and Smyth, J.M.  (2016).  Opening Up by Writing it Down:  How Expressive Writing Improves Health and Eases Emotional Pain, (3rd edition), New York, NY:  The Guilford Press.

Smyth, J.M., Stone, A.A., Hurewitz, A., and Kaell, A.  (1999, Apr 14).  Effects of Writing About Stressful Experiences on Symptom Reduction in Patients with Asthma or Rheumatoid Arthritis:  A Randomized Trial.  Journal of American Medical Association, 281(14), 1304-09.

  1. Time to reflect, write and create. The Happy Planner®️ Guided Journal with help you take a look into who you are, where you want to go and goals you want to achieve!

3 Simple Ways to Improve both Mental and Physical Health (plus bonus tips)

“Mental health and physical health have a bi-directional and complex relationship” (Bhugra, Kar, and Lawton-Smith, 2014). 

Essentially what that alludes to is how our thought patterns, feelings, and attitudes can influence certain things in the physical realm, such as biological factors and outcomes, just as what we do physically can influence our mental state. The landscape for this topic is further entangled by various social factors.  Studies on the neuroscience involved with the tight connections between mental and physical health are emerging and the findings have been compelling.    

In a nutshell, the intricate dance between mental and physical health plays a significant role in our overall health and sense of well-being.  While it’s easy to get caught up with visuals and images of fit, tone bodies as a representation of good health.  It is also important to keep the health of our mind in check which also takes consistent “exercise”.

The good news is that there are ways to manage both mental and physical health in tandem throughout the year.

Pick a physical activity plan right for you with a focus on consistent daily movement and conditioning.

Movement improves circulation and, respectively, blood flow to the brain.  There is also a co-dependent relationship between physical activity and stress levels.  Appropriate daily movement can help reduce adverse stress levels which can lead to better mental clarity and focus.  Furthermore, exercise can also serve as a moving meditation allowing for concentration on the patterns of movement.  Each of these factors, physical activity and stress levels, influences how we sleep which is incredibly relevant for cognition and certain biochemical facets related to the health of our brain.

Bottom line:  stay physically active for both mental and physical health.

Bonus tip:  Lift weights to reduce anxiety!  Not only is weight-bearing exercise fantastic for your physique, including internal components such as bone health, but it can also be great for mental health as well.

Check-in on your mental patterns and habits. 

Destructive mental habits, such as repetitive self-pity or ruminating, can essentially hijack positive motivations.  When this occurs, it may prevent taking relevant action when doing so is needed the most.  It can also influence our health-related behaviors and outcomes, as well as relationships with others.

Working to re-prioritize mental tendencies and maladaptive behaviors to, then, focus on the proactive practice of more healthful patterns can enhance emotional well-being.  Furthermore, studies have suggested, for example, that exercises for mindfulness can be a helpful antidote to negative mental tendencies such as rumination.

Bottom line:  clearing negative, adverse mental patterns can positively influence a sense of well-being and lead to a greater sense of motivation which is critical when it comes to taking care of both mental and physical aspects of health.

Bonus tip:  Identifying and repositioning mental habits is also an area where a mentor or appropriate supportive professional can help with identify realistic and actionable steps for change, then support for staying on track.

Pay attention to breathing patterns and consider targeted approaches.

Appropriate breathing patterns are important during exercise and they can also play a role within the day to day through the activation of the relaxation response.  Targeted breathing patterns, such as mechanisms of deep breathing, are also thought to help improve blood flow, relax muscles, support metabolism, regulate the immune system, and reduce stress levels.  Incorporating targeted approaches to breathwork has not only been shown to support various mental related conditions, such as anxiety or depression, but it has also been influential in chronic medical conditions that may be impairing physical health.  Furthermore, the practice of yoga has been touted for its emphasis on breathing and physical conditioning.

Bottom line:  breathing techniques can be supportive of both mental and physical health, particularly due to the reduction of adverse, elevated stress levels.

Bonus tip:  Harvard Health provides a simple, implementable approach HERE.

Final thoughts

Winding down through methods such as spending time in nature or taking a “digital detox” can also be influential to both mental and physical health.  Also, general wellness, including nutrition, is supportive.

In closing, the focus of mind-body connections is emerging in emphasis.  Although certain principles have been around in sort of old-world wisdom for centuries, new research in areas such as neuroscience is further confirming the various connecting facets.

A solid, “whole-health” approach is to exercise both the mind and body.

Photo credit(s):  Jacob Postuma on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

Sources:

Bhugra, D., Kar, A., and Lawton-Smith, S. (2014, Jun).  Integration of Mental and Physical Health Services: Lessons.  Journal of Psychosocial Rehabilitation and Mental Health 1(1), 15-21.

Cherry, K. (2019, Sep 30).  Reasons to Do a Digital Detox?  Verywell Mind.  Retrieved from https://www.verywellmind.com/why-and-how-to-do-a-digital-detox-4771321.

Chopra Center, The. (2018, Oct 24).  How Breathwork Benefits the Mind, Body, and Spirit.  Retrieved from https://chopra.com/articles/how-breathwork-benefits-the-mind-body-and-spirit.

Connor, P. J., Herring, M. P., and Caravalho, A. (2010, May 7).  Mental Health Benefits of Strength Training in Adults.  American Journal of Lifestyle Medicine, 4(5), 377-396.

Gordon, B. R., McDowell, C. P., Lyons, M., and Herring, M.P. (2017, Dec).  The Effects of Resistance Exercise Training on Anxiety:  A Meta-analysis and Meta-regression Analysis of Randomized Control Trials.  Sports Medicine, 47(12), 2521-2532.

Greater Good Science Center at UC Berkeley. (n.d.).  Mindfulness|Defined.  Retrieved from https://greatergood.berkeley.edu/topic/mindfulness/definition.

Harvard Health (2018, Apr 13).  Relaxation Techniques:  Breath Control Helps Quell Errant Stress Response.  Retrieved from https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response.

Kleckner, I. R., et al. (2017, Apr 24).  Evidence for a large-scale brain system supporting allostasis and interoception in humans.  Nature Human Behaviour, 1 (0069).

Madell, R. (2016, Mar 14).  Exercise as Stress Relief.  Healthline.  Retrieved from https://www.healthline.com/health/heart-disease/exercise-stress-relief#1.

Palma, Z. (2019, Aug 12).  What is Breathwork and Does It Work?  Parsley Health Articles.  Retrieved from https://www.parsleyhealth.com/blog/breathwork-does-it-work.

Rupprecht S., Walach H. (2016).  Mindfulness at Work: How Mindfulness Training May Change the Way We Work.  In: Wiencke M., Cacace M., Fischer S. (eds) Healthy at Work, (311-327).  Switzerland:  Springer International Publishing.

Sartini-Cprek, N. (2017, Apr  12).  The Mind-Body Connection:  How Mental and Physical Wellness Are Linked.  Good Therapy Blog.  Retrieved from https://www.goodtherapy.org/blog/mind-body-connection-how-mental-physical-wellness-are-linked-0412174.

Semeco, A. (2017, Feb 10).  The Top 10 Benefits of Regular Exercise.  Healthline.  Retrieved from https://www.healthline.com/nutrition/10-benefits-of-exercise.

Sultanoff, B. A. (2002).  Breath Work.  In: Shannon, S. (eds) Handbook of Complementary and Alternative Therapies in Mental Health, (209-227).  Elsevier, Inc.

Vago, D. R. (2014, Jan).  Mapping Modalities of Self-Awareness in Mindfulness Practice:  A Potential Mechanism for Clarifying Habits of Mind.  Annals of the New York Academy of Sciences 1307(1), 28-42.

Verplanken, B. and Fisher, N. (2014, Oct).  Habitual Worrying and Benefits of Mindfulness. Mindfulness, 5566–573.

Verplanken, B., Friborg, O., Wang, C. E., Trafimow, D., & Woolf, K. (2007).  Mental habits: Metacognitive reflection on negative self-thinking.  Journal of Personality and Social Psychology, 92(3), 526–541.

US Department of Health and Human Services|National Institutes of Health. (n.d.).  Why Should Scientists Study Neuroscience?  Retrieved from https://www.nichd.nih.gov/health/topics/neuro/conditioninfo/study.

Health-life balance: I traveled weekly for work, this is what happened…

This year, I ended up traveling at least once a week every week (sometimes multiple times per week) from August through November.  Holy cow.  I clocked some miles.  No, I wasn’t traveling globally or off jet-setting for leisure…  I was working my tail off at the regional level.  (Traveling salesman and consultants…  I see you)!

Admittedly, this has never been a life I have had aspirations for.  In fact, I’m kind of a homebody who has created my own systems to keep myself healthful, well, and productive.  However, for a short time, it wasn’t terrible.  I got to walk around new cities and towns, see places that I would have never had otherwise, and it was the ultimate test of my balance in health and life!

So what happened?!?

Well, I had some pretty early mornings, but thankfully, those days wrapped up by at least 3 p.m.  Some days I needed to travel back a few hours while other times I stayed the night.  Luckily most of my to-from travel times were under 3 hours with only a couple that crept up towards the 8-hour mark.

This meant I might miss my “normal” workouts.  So, I definitely had to improvise my fitness regime.  Integrating short bursts of physical activity and exercises or stretches for mobility was imperative.  Otherwise, I would shrivel into my travel seat in stiffness and pain.  Keeping myself accountable for this sort of movement kept me more mentally together as well.

It also influenced my meals.  Now, I am already known to pack a pretty fantastic lunch box (or bag).  I’ve been a bit of a mobile professional for close to 10 years now and it seems that, wherever I go, I hear something along the lines of…  “wow, that looks healthy”.  However, in this case, I didn’t always have my kitchen.  In fact, sometimes I didn’t even have a mini-fridge and had to improvise with the hotel ice machine and in-room canister!

Therefore, my list of go-to’s included protein or complete meal powders, overnight oats, salads in a jar, banana chips, raw carrots, mini tomatoes, tuna in packs, dark chocolate, nuts, and boiled eggs in a travel carrier, such as this one by Coleman from the local farm and fleet store.  (Doesn’t everyone have those… just kidding!  There are plenty available on the web and I have since discovered that REI has a six-count egg carrier).

Occasionally, for a treat, I would pick up something like Amy’s Kitchen gluten- and dairy-free vegetable lasagna which isn’t my absolute favorite for all the ingredients but does come in a nice microwavable tray that is not plastic (hallelujah).

I also learned an important hack for hotels.  For those of you in my holistic wellness camp, you probably already know where I’m going with this.  Hotels and synthetic fragrance have some sort of dead-locked marriage arrangement that is toxic in more ways than one.

Unfortunately, I wasn’t always the one footing the bill for my lodging so I sometimes had to rely on accommodations someone else set up.  I was absolutely terrified that my overnight stays were going to throw my health into a negative tailspin.

However, I read somewhere that you can call them ahead of time and ask if there are any changes that housekeeping can take to reduce fragrance.  To my surprise, not a single guest representative was surprised when I called and didn’t know what to do.  Now, some places undoubtedly did better than others, but it was clear to me that they tried.  In most cases, it was the laundry and, therefore, if trying this out, definitely point that out or, like me, travel with your own pillow, blanket, and bath cloth.

Also, some hotels have started implementing more options for hypo-allergenic.  In fact, certain major hotel chains have started some sort of hypoallergenic room, such as those who have partnered with Pure Room.  I’ve noticed there still isn’t complete awareness for fragrance, but it’s nice to have some emphasis placed on this.  Other companies seem to be making small shifts.  One place even had hard surface floors, no cruddy carpet.  If I could still do a back hamstring, I might have done one when I saw this!

Obviously, I made time to take in some good natural detoxifying food and activity after returning from my trips.  I also stocked up on nourishing herbal and Ayurvedic teas.  These are my personal preferences, but I knew to sustain the back and forth travel, I would need to take care of myself so I wasn’t run ragged and catching any little bug out there.

So to synthesize, healthful tips when taking your life and work on the road include:

  • Plan for varied physical activity.  Invest in easy to travel options, such as resistant bands.  Many places have some sort of pool, so don’t forget your swimsuit.  There are also a fair number of jogging trails for when weather permits.
  • Figure out your best go-to travel snacks that are both healthful and satiating for you.
  • Contact hotels and lodging providers in advance to discuss things such as the use of fragrance or allergen prevention.
  • Be open to experiences, no matter how small.  There are so many sights and interesting caveats where ever you go including unique insight from the people you will meet.  I was in some of the wealthiest communities and, on the flip side, poorest.  However, all of them had something relevant to offer.

TravelingCollage

A few snapshots from my travels.

Fun Fact:  I got to know the staff at the local rental car agency VERY well.  They love to talk about good places to eat!  Also, don’t shy away from insightful conversations, they definitely have some.  Car rental agencies seem to have a hodge-podge of people from all walks of life with no shortage of pleasant discussions.  They also work their tails off and keep an organized clown show rockin’ and rollin’, so I found myself pretty grateful for them.

Featured image by Erol Ahmed on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.