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COVID-19 has taken countless lives all over the world and remaining conscious of the impact our daily choices have on the spread of COVID-19 and people's lives means we continue to follow the social distancing and face mask wearing guidelines.

These COVID-19 related restrictions can impact our mental health. Four everyday things you can do to stay calm and avoid COVI-19 restriction burnout.

  1. Create a morning routine where you allow yourself to reflect on what you can personally feel grateful for.

  2. Remain flexible when something in the day doesn't go to plan. Remaining flexible means you reframe any automatic fatalistic thinking patterns that propels you into a negative mind frame and colors your day.

  3. When you find your anxiety level increases, find the time to slow down for 10-15 min, by engaging in something that forces you to slow down.

  4. End your day by noting in a journal what you noticed about your mood throughout the day, paying attention to the thinking patterns and emotions that caused anxiety, anger or a sour mood. Finally, take time to write goals you have in mind for the next day that you know will help you stay focused on applying what you learned from the day prior.


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1. Reconnect with nature by taking a hike or walk in a park if you live in the city. Studies have shown that a 20-30 minute walk in nature has a positive effect on your mood and sense of wellbeing. https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature; https://greatergood.berkeley.edu/article/item/what_happens_when_we_reconnect_with_nature

2. Slow down your mind by taking 15 min to make your favorite cup of tea. The act of preparing the tea and drinking tea can provide mental benefits, like eliciting a sense of calm. https://www.elitedaily.com/p/does-drinking-tea-reduce-stress-science-says-its-not-just-a-placebo-effect-8869022

3. Listen to your favorite music and notice how quickly your mood shifts. https://www.webmd.com/mental-health/news/20031022/music-improves-mood

4. Journal every day at the same time to create a ritual of reflective time. Journaling has been shown to help with anxiety, depression and stress management. https://positivepsychology.com/benefits-of-journaling/





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Fad diets don't actually help they hurt long-term weight loss, because they over evaluate with weight loss at the cost of learning long-term balanced eating habits. Healthy weight management can be achieved, but this requires one essential first step: Take an inventory of your personal relationship with food. This personal reflection includes discovering the emotionally tied connection to weight gain.

The second step is finding the tools to successfully modify your eating behaviors by using balanced nutrition principles. Begin with committing yourself to learning to understand your eating patterns, food preferences and follow the seven keys to never needing to diet again:

  1. Avoid using food to comfort you when you feel bored, anxious or another negative emotion.

  2. Stop looking for a diet to help you lose weight as it will only lead to more weight gain later.

  3. Don't eat a meal that is too heavy on carbs.

  4. Focus on getting whole foods (i.e. fruits or vegetables) to take up half of your meal.

  5. Don't eat alone. Food and mealtime should be a socially nourishing experience. If you can't eat together in person eat via a virtual meal gathering.

  6. Notice if after a meal you feel tried or energized and modify your meal proportion until most meals help you feel more energy and not less. For example many people who eat a high carbohydrate diet find that they need a nap soon after, so focus on incorporating more whole foods to balance the meal and keep your energy high.

  7. The goal should never be to feel stuffed. Learning to slow down your pace of eating is essential to finding out when you feel content, but not overly full.






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