6 Lifestyle Changes to Feel More Centered
While coping skills and therapy are awesome ways to feel more grounded, there are a handful of day-to-day lifestyle changes that can help really take your mindset to the next level.
Here are 6 small daily changes you can make that will help you feel more centered:
1. Creating a Schedule / Making A “To Do” List
Are you a Gmail calendar person, or a handwritten daily planner kind of person? Do you carry a notebook around with you, or do you keep track of things on the Notes app of your phone?
Having a consistent way to keep track of your day can be helpful in implementing some structure and predictability. When it comes to finding your center, structure and predictability go a long way so that we know what to expect in our day and establish a routine.
For instance, here’s what I’ve found to be helpful for me: I keep a running list of “To Do’s” on Evernote (an app on my Macbook and my iPhone). I’m also a visual person, so I keep a wall calendar in my kitchen that I glance at from time to time to get an overview of my week. I’m an avid user of the Gmail calendar to keep tabs on my schedule. I’ve found the “reminder” feature extremely helpful – I set 24-hour and 1-hour reminders for appointments, phone calls, bill payments, dinner with friends – you name it.
Try out different ways of structuring your day and keeping track of things, and see what works for you!
2. Practice Acceptance and Self-Compassion
When we’re already feeling wired, getting upset with ourselves often leads to feeling even more on edge. We end up in a vicious cycle of feeling anxious about the fact that we’re anxious.
Acceptance, on the other hand, is recognizing that we’re anxious and choosing to live life anyway. Another component of this is self-compassion. Instead of being hard on yourself, try going easy on yourself and speaking kindly to yourself.
“Ugh, what’s wrong with me — why am I so on edge?” vs. “You’re feeling anxious right now, and that’s okay. You’ll get through today.” The second one likely feels better to hear. Try practicing acceptance and self-compassion this week and see what happens.
3. Have A Consistent Morning and Nighttime Routine
Routine (especially for those who struggle with feeling present) is one of those elusive things that sounds great in theory — but is easier said than done when it comes to actually doing it. Having a consistent nighttime routine can help you transition from your busy day to a restful night.
The same goes for the morning. Even doing something small, like making your bed, can have a big impact. Having a clean, organized space and doing something productive first thing in the morning is a great way to start the day.
4. Practice Gratitude
My clients sometimes find it odd when I ask them to do a “gratitude rush” – a term that I use to describe a short exercise where you list off a bunch of things that you’re grateful for.
When we’re having difficulty staying in the moment, it’s common to get stuck in black-or-white thinking: “This is the worst job ever,” “I can never stay on top of things,” “I have a million things to do” — the kind of self-talk that makes us feel anxious and down on ourselves.
Thinking of the things we’re grateful for – even if it’s just a few things – can help offset the negative self-talk. Whether it’s your best friend, your favorite pair of slippers, that awesome pizza you microwaved for dinner, your dog, or even your favorite Netflix show (I am ever so grateful for The Office), try it out. It might help get your mind out of that slippery slope of unhelpful self-talk.
5. Physical Activity, Eating Healthy, Getting Enough Sleep, all that good stuff
I know, I know — you’ve heard it everywhere. However, there’s a reason why these three things are front and center of all the “self-help” articles you read.
I’ll be the first to admit, these are the things that I let go by the wayside when I get super busy. But, when we take care of our bodies, it’s not only our physical health that benefits. Our mental health benefits, too, due to the strong mind-body connection.
Try making one small health change this week and go from there. You can always start over. A step forward is a step forward, no matter how small.
6. Decrease Social Media Time
Have you ever just finished scrolling Instagram and felt amazing about yourself? If so, that’s awesome – you’re following the right people. But it’s also common to feel pretty “blah” after going on social media.
It’s a passive distraction, sure, but it can lead to comparison and feeling “not good enough.” When people are posting on Instagram, Snapchat, or Facebook, they’re usually showing the “highlight reels” of life. It’s not an accurate representation of real life.
I’m not saying social media is all bad. Social media can actually be good — staying in touch with friends, following inspirational accounts, spreading the word for positive acts of change, the list goes on. However, just be mindful of who you’re following and take what you see with a grain of salt.
Perhaps this week, just notice which accounts make you feel better about yourself vs. which accounts make you feel worse. If an account makes you feel worse, just click that “unfollow” button.
Try out these 6 lifestyle changes (even if it’s just one — even if just for a day), and notice how the subtle change helps you feel more centered. If you’re feeling stuck and could use the support of a professional therapist in Alexandria, MN, feel free to contact me for a 20 minute phone consultation to see if I’m the right fit for you.
