Everyday Care & Nutrition


seup of a woman in a robe holding a book and a mug

1. Take Breaks and Get Away

Let’s face it: Some days, you can’t get everything done, can’t handle everyone else’s problems — you just can’t. You might even give yourself a hard time for it later, even though you shouldn’t! Taking time off is important to refresh and recharge your brain, but it can be difficult to make that time, or give yourself permission to.

If you can’t afford a full mental health day, step away from your responsibilities a few times throughout the day, and we mean literally step away! Don’t eat lunch or spend breaks at your desk, go outside and take a breath. Let yourself rest for a moment, physically removed from your work. And if you can avoid it, don’t check your social media or messages; give yourself a real break from the busy world. 

2. Stay Active, Even If That Just Means Taking the Stairs

It’s a proven fact that exercise makes you feel better: not only will it help boost your confidence and keep you feeling great by lowering stress levels, but you’ll also sleep better, too. [1] Exercise isn’t a cure-all, but it has been shown to help treat depression and anxiety, and improve mood and focus by increasing blood circulation to the brain. [2]

You may not have time for a workout every day, but even little things like taking the stairs instead of the elevator, or taking a short walk on your break, can do wonders for your mood! 

3. Give Your Body Good Fuel (Food)

Junk food and processed foods have a lot of appeal: they’re tasty, inexpensive, and provide a full stomach fast. Unfortunately, a lot of foods that provide short energy bursts also cause a “crash” that’s bad for your overall energy, and your mood.

If you’re not sure where to start with healthier foods, we’re happy to help. Our ECN bloggers regularly publish healthy, easy, and tasty treats you can make for yourself that are as good for your wellbeing as they are for your taste buds! Check out our blog for recipes like our Dreamy Gluten-Free, No-Bake Raspberry Cheesecake, our Immune-Boosting Turmeric Golden Milk Latte, and more! 

4. Treat Yourself Every Day!

Our culture glorifies being busy and “working through the pain,” but sometimes you need to take care of yourself, and there’s no shame in that! Spend some time each day doing something you want to do. Read that new book you’ve been eyeing. Make your favorite dinner or go to your favorite restaurant. Spend some time with that new TV series you’ve been meaning to watch. You deserve it.

5. Talk About Your Feelings

When you’re feeling sad, stressed, or just a bit down, you might want to push people away. Even if you’re worried about being a burden, your friends and family care about you as much as you care about them, and they want to help. You can also catch up with someone you haven’t talked to in a while, like having lunch with a coworker.

If you don’t feel comfortable “getting into it” with someone else all the time, invest in a journal, start keeping a diary, or set up a personal blog. Don’t keep all your feelings locked up inside: write down the feelings to get them out of your head! 

6. Get into Listening To (And Making) Playlists

People have trusted music for centuries to lift their mood; studies show that listening to upbeat music can help people make themselves happier in as little as two weeks. [3] But it might surprise you to know that even sad music has its benefits — other studies have found that most people find comfort and joy even from sad songs! [4]

Making playlists for people is also a great way to socialize. Consider trading playlists or songs with someone you want to stay in touch with or get to know better. It’s a great way to stay social and maybe even find the newest ear-worm to brighten your week!  


[1] https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
[3] https://www.tandfonline.com/doi/abs/10.1080/17439760.2012.747000
[4] https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0157444 

Posted in Tips