RISE & LIFT: Simple Tips When You Feel “Blah”

Nutrition & FitnessWellnessHolistic LifestyleLifestyle

Mar 23

**“BLAH”**

That feeling of languish, apathy, lethargy, low energy, hopelessness, lack of motivation. Even with the best intentions of taking care of ourselves daily, we can experience a feeling of “blah” from time to time.

Perhaps you’ve had a very busy work week, childcare challenges, stressful situations or you feel the weight of the world’s issues around you.

Whatever the reason, you know that you don’t feel energetic, motivated and bright.

What can you do?

**RISE & LIFT!**

Below is a simple tip list that I created that you can use to ***RISE & LIFT*** yourself out of “blah” moments.

Reset with mindfulness

Invest in good sleep

Stretch your body

Eat mood boosting foods

and

Let go of social media

Increase aerobic activity

Find your creative side

Take a nature walk

RISE

Reset with mindfulness techniques such as meditation and deep breathing exercises. These techniques are useful to center yourself and bring awareness to your body. Focusing on your breath (the inhalation and exhalation) soothes and calms your body, increases the oxygen supply to your brain and helps you feel more connected to your body. Simply sitting still, breathing in and out and noticing where your breath travels can bring awareness and peace.

Investing in your sleep is an important and effective tool. It is widely known that getting the appropriate amount of sleep per night improves your focus and cognitive abilities. You can also invest in your sleep by making your room comfortable at night via a proper temperature setting, a comfortable mattress that best suits your sleeping style and drowning out noise or light.

Stretch your body! Stretching is a great de-stressor and it also improves your mood as your body releases endorphins. Take 15 minutes in your day to stretch and note how you feel. A great resource is the National Association of Sports Medicine’s Stretches for Beginners or Yoga with Adriene’s 22-minute Yoga To Feel Your Best.

Eating mood boosting foods is a great way to stave of a case of the “blahs”. But! I’m not suggesting you binge on that pint of ice cream or sugary comfort food because it feels good. Instead, choose nutrient-dense foods (fruits, vegetables and grains). According to the American Heart Association “foods high in sugar, refined flour or saturated fats activate inflammation, which is strongly linked to depression”. Boost your mood by including more whole food plant-based options in your diet. When you’re feeling blue, opt for the bowl of fresh blueberries instead of that bowl of ice cream.

LIFT

Let go of social media. Research has shown that “Social media are responsible for aggravating mental health problems”. Mindlessly scrolling through social media posts alongside a sedentary lifestyle (little to no physical activity) is a recipe for feeling blue. Try to take a digital break, especially when you are feeling “blah”.

Increase your aerobic activity at home. Simple ways include: jump roping, jumping jacks, running the stairs, squat jumps, burpees or get up and dance! Cardio is a great way to improve your mood. Get your body moving to move your mind.

Find your creative side through music or art. You do not need to be proficient as an artist or musician! The simple act of drawing on paper, doodling, painting or coloring, modeling with clay can boost your mood and tap into the creative side of your brain. If you have any instruments in your house, tinker with the guitar, piano or ukele for a few minutes. Creating is a beautiful experience and allows you to be present, mindful and aware.

Take a nature walk. If you live in an area where you can take a walk around your neighborhood or house it’s a great way find enjoyment outdoors. Perhaps you can take a hike. If you live in an urban area with designated urban green spaces or gardens, those are great places to enjoy a walk. Become the observer while you walk and appreciate your surroundings.