Tag: fitness

Do you dread your wellness routine? Doing your workout. Prepping healthy meals. Getting out for a walk. I get it, it can feel like a lot. But what if I told you it could be more fun?

To get there, we have to remember that as children, playfulness was a natural, intuitive part of life. We weren’t consciously aware of all the beneficial reasons to move our bodies—we were simply having fun. 

As we transitioned into adulthood, we left many (if not all!) of those playful instincts behind. We swapped out the sheer enjoyment of running around with our friends for a more structured view of health and fitness—and somewhere along the way we forgot that staying active doesn’t have to feel like so much work. In fact, it can even be enjoyable! 

Plus (and this is a big one!), enjoyment is a main predictor in both creating and sticking with an exercise habit. This also rings true for other healthy behaviors—think about how our brains are wired: The more fun an experience is, the more we return to it. If you’re ready to embrace the playful side of wellness, keep reading!

Why Infuse Playfulness Into Your Wellness Routine?

When was the last time you took a breather from the hectic pace of your normal routine to do something that makes you smile? Carving out moments for playfulness will nurture a sense of curiosity, which also leads to feeling more mentally sharp, creative, and willing to learn. 

Here are a few more benefits of playfulness that we can’t overlook.

Greater Adaptability 

Another recent study found that those who infused playfulness into their lives during COVID-19 were more adaptable and resilient in the face of stressful circumstances. They were also less prone to anxiety and harmful coping behaviors. In other words, it’s possible to calm the nervous system with fun activities—how amazing is that?

Improved Consistency

When it comes to wellness habits (such as nutritious eating or consistent exercising), we often focus on the health benefits of making these lifestyle shifts. Of course, there are many reasons to fuel our bodies with movement and nourishment, but reframing our mindsets to look for pleasure, indulgence, enjoyment, and social connection in these habits will promote long-term adherence.  

Support Long-Term Mental Health

Playfulness becomes even more restorative as we grow older. A playful outlook can help reduce loneliness, manage chronic pain or illness, alleviate mental health concerns, and enhance your perceived well-being. 

Bottom line: it’s never too late—and you’re never too old—to prioritize fun.

3 Ideas to Make Your Wellness Routine Feel More Playful

Let’s explore how to turn play into a daily habit as part of your wellness routine. If it’s been a while since you carved out time for pure enjoyment, that’s okay! As with any shift in routine or habit, it takes time to train your brain. Give yourself grace as you try some of these ideas to make your wellness routine more fun and playful. 

• Try the activities you loved to do as a young child. Reflect on the pastimes that once captivated your imagination. What were you passionate about before career ambitions or household obligations took over? Whether that’s drawing, playing outside, building forts, or creating “make-believe” worlds, turn a few activities into adult activities. For example, if you love being outside, plan some nature adventures: explore a hiking trail in your area or even learn how to start your own garden.

• Set intentions for play and work them into your schedule. After you determine which activities resonate with you, consider what you hope to gain from playfulness. Do you need to relieve stress? Do you want to make life more vibrant and spontaneous? Create some intentions for this practice, then block out time in your calendar—just as you would for a family commitment or work function. Scheduling fun will remind you to prioritize it. You can even stack playful activities on top of other self-care habits in your routine. For instance, make a healthy meal while you dance in the kitchen.    

• Be wholly present and immerse yourself in the experience. One in four adults think scrolling on their phones is an actual hobby—and more than 40 percent spend most of their free time watching TV or social media content. To embrace the restorative benefits of leisure, unplug from screens and immerse yourself in the moment. Designate times or spaces as device-free zones to allow for uninterrupted, mindful play. This will make the whole experience more rejuvenating and enriching.

• BONUS: Make your workout more playful: While you can make any workout more playful with the right music and mindset—we have playful workouts built right into Lindywell! Start your 14-day free trial or log into your account and try Playful Pilates, Pilates with a Partner and Pilates with Kids series: Parallel Play + Partnered Up!

If you’re still working on prioritizing play and bringing it into your life, check out my book, Well to the Core. I have a whole chapter dedicated to play and and another on unplugging!

Rediscover Play With Lindywell

Play is a key ingredient in making your wellness routine more fun and consistent—plus it can support mental health, mental sharpness, and adaptability. That’s the definition of a win-win! 

If you’re ready for more play in your wellness routine, join our vibrant community here at Lindywell. We’re passionate about making health, fitness, and self-care something you look forward to—not a boring commitment. Start your 14-day free trial and unlock all the fun Pilates classes and breathwork sessions we have to offer! 

The post How to Make Your Wellness Routine More Playful (And Why You Should) appeared first on Lindywell.

from Blog – Lindywell https://ift.tt/qbHFXNj
via IFTTT

Using positive affirmations for anxiety isn’t just about speaking positive words and hoping they take root. (At least not here at Lindywell!). For us, this is about adding another tool to your anxiety toolbox—something we should all have! 

If you’re struggling with anxiety, know that you’re not alone. More than 40 million adults across the U.S. will suffer from anxiety at some point in their lives, making it the most commonly reported mental health concern nationwide. 

The emotional, mental, and physical sensations that come with anxiety can feel overwhelming (I know, I’ve experienced anxiety many times myself), but it is possible to restore yourself to balance and a more peaceful state of being. Check out episode 40 of The Balanced Life to learn how I overcame my paralyzing anxiety.

If you’re ready to find another tool to support your anxiety relief, here are some positive affirmations for you to try, along with a few other beneficial practices to soothe anxiety.

Disclaimer: This article does not take the place of medical advice. We recommend visiting the PsychologyToday directory to find a mental health professional if you need support. 

What Are Affirmations—and How Can They Help with Anxiety?

A positive affirmation is a value statement that reframes unhelpful thoughts to reinforce the truth about your inherent worth and life experiences. In situations when anxiety leaves you feeling powerless, affirmations will remind you that no fear is insurmountable—that you can face the moment with resilience, courage, and presence of mind.

So, how does this work exactly? 

Support the brain’s stress response: Affirmations can act as a buffer against the brain’s stress response while activating neural reward pathways. This calms the area of your brain that has been primed to scan for threats, which makes it easier to regulate intense emotions.

Promote mindfulness: The repetitive nature of chanting an affirmation aloud enhances mindful attention and slows your breathing cadence, both of which relax the nervous system.

Improve self-efficacy: affirmations also lead to greater self-efficacy. Self-efficacy can bolster executive functions such as problem-solving or decision-making to help you overcome challenges. 

Whereas anxiety tangles your mind in a spiral of fear-based insecurities and false narratives, affirmations can help redirect your awareness so you can come out of that spiral.

15 Positive Affirmations to Relieve Your Feelings of Anxiety

For your affirmations to be effective at calming your anxiety, they have to be unique to you. They have to feel true to your experience, needs, and beliefs so that you can not just say them, but believe them. If some or none of the following positive affirmations for anxiety feel right for you, make them your own so they can support you in the moments when you need them.

1. I am safe in this moment—there is nothing to fear.
2. I will root myself in the present and be where my feet are planted.
3. I inhale peace and assurance. I exhale doubts and worries.
4. I choose to nurture, love, and accept who I am unconditionally.
5. I can reframe the false narratives or beliefs that hold me back.
6. I will navigate my circumstances one step at a time.
7. I know this emotion is temporary—it does not have to control me.
8. I release distress from the past and uncertainty for the future.
9. I can overcome any setbacks or obstacles in my path.
10. I am capable, resilient, brave, and strong—even more than I realize. 
11. I summon empowerment and embrace self-compassion.
12. I trust myself to persevere, just like I have before.
13. These are normal body sensations of anxiety. I can experience them without being in danger.
14. I can’t control the future, but in this moment I am safe and can feel peace.
15. I am capable of handling anything that comes my way.

3 More Holistic Wellness Techniques to Promote Anxiety Relief

As powerful as affirmations can be, you need more than positive words to work through anxiety, especially in hard moments. Below are some of my favorite ways to relieve anxious thoughts, reset the nervous system, and return to a state of mindfulness and inner peace. 

• Pilates: This exercise combines gentle, low-impact movements with mindful awareness. That mind-body connection activates AMPK signals and releases endorphins in your brain. AMPK signals promote homeostasis and energy balance at the cellular level, while endorphins stabilize your mood. These benefits make Pilates both relaxing and restorative for mental health.  

• Breathwork: Hyperventilation (rapid, shallow breaths from the chest) is one of the most common anxiety reactions—but it can increase your panic even more. On the flip side, taking deep, intentional breaths from the diaphragm will calm your autonomic nervous system, which helps slow your heart rate, lower blood pressure, and minimize those overwhelming feelings of stress or alarm.

• Nature: Being outside is inherently therapeutic—who doesn’t love the sensation of a breeze on your face, the earth under your feet, and fresh air in your lungs? Whether you stroll around a park or meditate on the beach, carve out time to enjoy the outdoors. Even 15 minutes of nature immersion can reduce cortisol levels to promote relaxation, boost emotional regulation, and enhance your mood state.

Relieve Anxiety and Nurture Your Mental Health with Lindywell

These positive affirmations for anxiety are meant to be another tool in your anxiety toolbox—which should also include strategies and coping skills to help you on hard days or through hard moments. 

If nurturing your mental health is important to you (I have a feeling it is!), join us here at Lindywell! As a member, you can access more than 350 online Pilates classes, plus guided breathwork sessions and nourishing recipes to restore your balance and wellness from the inside out. Start your 14-day free trial and become part of our vibrant, rejuvenating community.

The post 15 Positive Affirmations for Anxiety (Plus 3 More Ways to Find Relief) appeared first on Lindywell.

from Blog – Lindywell https://ift.tt/Y9L01gT
via IFTTT

Joseph Pilates once said: “If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.” I love this quote because it underscores just how vital spinal mobility is for holistic wellness, no matter the stage of life we’re in. 

But a healthy spine is not guaranteed—we must intentionally work to sustain it. According to a recent survey, almost 30 percent of U.S. adults suffer from chronic back or sciatic pain. Around 17 percent confirm this affects their physical well-being, and another 13 percent also feel it negatively impacts their mental health. 

Prior to finding Pilates, back pain was a real issue for me. Between long hours sitting at my desk and Scoliosis that caused an imbalance in my body, I struggled. Pilates made a huge impact and I’m so grateful to say that back pain is no longer an issue for me (and I even made it through multiple full-term pregnancies, back pain-free)!

Fortunately, it’s never too late to improve and maintain spinal mobility. Let’s discuss why

spine health matters and how to cultivate it through Pilates.

Why Spine Health Matters for All Seasons of Life

I was shocked when I learned that chronic back pain is the number one cause of global disability rates. The same research I linked above shows a direct correlation between spinal issues and a co-occurrence of other serious health concerns such as diabetes, hypertension, or cardiovascular problems. 

However, prioritizing musculoskeletal function (which includes spine health) can help you resist age-related physical deterioration and improve long-term wellness outcomes, including:

• Increased muscle strength
• Joint flexibility
• Balance and coordination
• Bone density
• Range of motion
• Mental sharpness
• Vascular and metabolic health
• Lower risk of painful, mobility-restricting conditions such as osteoarthritis  

So, what’s the connection? Your spinal column (from the brain stem, down the midsection, to the lower back) forms a basis for the whole body’s musculoskeletal structure. It also contains the central nervous system, which facilitates both movement and sensation. A healthy spine ensures optimal functioning, which creates the stability to reach, bend, twist, lean, stand, walk, stretch, and perform other routine activities with ease.

As you grow older, spinal health becomes even more crucial to maintain your independence. Adults over age 40 are susceptible to conditions like sarcopenia (muscle deterioration), disc herniation, osteoporosis, or lumbar spinal stenosis, according to the Journal of Medical Sciences. 

Not only can these issues lead to chronic pain—they also increase the risk of bone fractures or other fall-related injuries. Whereas robust spine health will keep you active and mobile so that you can keep doing all the things you love to do.

The Powerful Benefits of Pilates for Spine Health

Whether you’re desk-bound each day, engaged in physically demanding activities, or simply dealing with the natural aging process, spine health plays a crucial role in your overall well-being—as we’ve seen already! 

Enter Pilates—one of the best ways to maintain spinal mobility and spine health through all stages of life. But how? Let’s get into that.

Core Strength

First and foremost, Pilates activates core strength—not just for aesthetic reasons, but to promote functional movement in the abdominals, pelvic floor, and back muscles. Core stabilization exercises help strengthen the spinal column to alleviate chronic pain, restore postural alignment, and lower the risk of disability.

Muscle Support

Pilates also focuses on gentle movements to stretch out and lengthen the muscles and fascia. This will enhance flexibility, while reducing the muscular tension or stiffness that can often lead to spinal discomfort, imbalance, and mobility restriction, Pilates can improve the range of motion in the trunk, while helping to correct spinal misalignments or curvature issues. 

Read my blog post, Pilates for Scoliosis: How to Find Relief with Movement, to learn more about how this can impact you, even with chronic pain.

Body Awareness

Another benefit of Pilates is the emphasis on mindful movement. Through a series of fluid but precise motions, you will learn to activate the right muscles and maintain optimal form during each exercise. This body awareness translates from the Pilates mat into other daily activities to encourage a healthier posture and movement patterns in all areas of life. Becoming mindful of how you move can help break habits that cause spinal issues and help you to enjoy your favorite activities for years to come.

Low Impact

The low-impact nature of this exercise makes Pilates accessible to just about everyone across all fitness levels, physical abilities, and life stages. You can adapt each movement to suit your own personal needs, making Pilates both a safe and effective method to increase spinal mobility and long-term health overall. 

Some physiotherapists even use Clinical Pilates to restore spinal motor coordination during injury rehabilitation.   

Spinal Mobility Exercises to Work into Your Routine

Time for the fun part—let’s talk about some Pilates exercises you can practice to nurture spine health daily. These movements are part of Lindywell’s FREE Pilates for Beginners series, so check out the full program for total-body wellness!

Roll Downs

Stand with your feet hip-distance apart and lengthen your spine to the sky. Gently nod your chin to your chest as you articulate your spine forward, rolling down toward your feet. Let your arms relax and draw your belly button toward your spine as you roll back up to standing, stacking one vertebra at a time. 

This is one of the best stretches you can do for the entire spinal column. It alleviates pressure from your neck, stimulates blood flow, and loosens up your back and pelvis. 

Note: If you have Osteoporosis and are concerned about forward flexion, simply flex at the hips and maintain a flat back as you stretch forward toward your feet. 

Standing Twists

For this exercise, you’ll place both hands at the base of your head, and gently press your head back into your hands to elongate your spine. Keep your hips squared off to the front as you rotate in the rib cage. This rotation should come from the center of your spine, and remember to breathe to facilitate the movement and enjoy the stretch

C-Curve Rolls

Sit on your mat with your knees bent and your spine lengthened up to the sky. Reach your arms forward, tuck your tailbone and round back in your spine (creating a c-curve shape with your spine). Pause and inhale, and as you exhale draw your belly button toward your spine and return to a tall seated position. If you’re avoiding flexion, simply hinge back with a flat back and use your deep core strength to return to a seated position. 

Pelvic Curls

Lie on your back with your knees bent and your feet flat on the floor. Inhale to prepare and as you exhale tuck your tailbone and articulate your spine up into a bridge position one vertebra at a time. Pause at the top and slowly roll back down through your spine. Keep your collarbone open and remember to breathe. If your back feels tense as you move through this movement, adjust your feet closer for more support.

Prioritize Your Spine Health With Lindywell 

Want to learn even more gentle Pilates exercises for spinal mobility? 

Join us here at Lindywell. As a member, you can access 350+ online Pilates sessions to increase your strength, balance, flexibility, range of motion, and holistic wellness—no matter what season of life you’re in. Sign up for our FREE Pilates for Beginners program to get these exercises plus more workouts for you to experience the full range of benefits!

The post The Best Spinal Mobility Exercises for Long-Term Health appeared first on Lindywell.

from Blog – Lindywell https://ift.tt/NKFBHqI
via IFTTT

Should you invest in Pilates equipment if you’re new or want to make it more challenging? 

While you can leverage the benefits of Pilates at home (or even in a hotel room while traveling) without equipment—it can be fun to bring in some additional sources of resistance or difficulty. But, before you grab a set of weights and go, let’s talk about the kinds of Pilates equipment that’s safest that can also make the workout more enjoyable and perhaps more challenging.

Thick Pilates Mat

A Pilates mat is the foundation of your workout, providing both a soft cushion and firm support during floor exercises. While technically we have quite a few standing-only workouts in the Lindywell app, a mat isn’t optional if you’re doing mat pilates (as opposed to Pilates with a reformer only).

But, not all Pilates mats are created equal, as I discovered for myself a few years into teaching Pilates and doing it myself. That’s why we designed Lindywell’s 10-millimeter Powerhouse Mat. It’s thicker than most traditional yoga mats to support your spine and joints during exercises, and yet still stable enough to provide a solid base for balancing exercises and standing movements.

Most importantly, unlike most mats on the market, the Lindywell Powerhouse Pilates Mat is made without hormone-disrupting chemicals such as phthalates, BPA, PVC or lead. It’s non-toxic, eco-friendly and easy to wipe clean.

Learn more about choosing a Pilates mat in our guide, How to Spot the Best Pilates Mat for Your Practice.

Fabric Resistance Band

Resistance bands are one of my favorite Pilates equipment choices because they’re lightweight and portable. I take our set of three Lindywell Resistance Bands, one for each resistance level, with me on every trip I take. 

Unlike most resistance bands you’ll find, however, ours are made with an elastic core and an outer fabric covering to maximize your comfort. Plus, the thick construction and inner grip traction will prevent them from sliding loose as you flow through each movement. 

Thanks to three resistance levels, you can pick and choose which one you want to use for each workout or even for each exercise—your upper body may need a different resistance than your lower body. We even have a 10-minute mini-series in the Lindywell app that uses the bands for quick workouts that are perfect to sneak in on the go!

Small Exercise Ball

This small exercise ball you may have seen before is used to enhance core strength and balance during the workout. This Pilates prop creates an element of instability, which activates more muscle groups to restore your overall balance. 

In Pilates, we use this equipment in several different ways, from between the knees to beneath the chest and behind the lower back. Here’s a fun and creative 15-minute Pilates session that will show you how to incorporate an exercise ball.   

Light Hand Weights

These hand weights are both small and light (usually about 1–5 pounds). What I love about light weights, and especially our Lindywell Hand Weights, is that they offer just the right amount of resistance without impacting form. 

I’ve seen so many people lifting heavy weights because that’s what they see other people doing—or it’s what their workout program says to do. Unfortunately, without the muscle strength to support that movement, you risk injury. (Learn more about weight training and Pilates in my recent blog post to better understand how these two things can work together when done correctly.)

We created our hand weights with durable stainless steel and silicone outer construction. Thanks to their sleek capsule design, they’re also comfortable (and ergonomically sound!), providing you with the ability to lift and move easily. 

From full-body movements to micro pulses and isometric holds, this type of weight is extremely versatile—and weight training workouts are some of our most popular in the Lindywell app!

Magic Circle (Pilates Ring)

This flexible device—known as both a Magic Circle and a Pilates Ring—is made of either pliable metal or rubber with a handle on each side. It creates gentle to moderate resistance during your practice to tone the arms, chest, thighs, pelvic floor, arms, chest, and other muscles. 

A Magic Circle can also support postural alignment to ease tension or discomfort in the spine, making it a great addition to your workout if you’re dealing with chronic pain. If you’re new to this equipment, Lindywell has a 10-minute workout that will introduce you to the Magic Circle and teach you to use it in numerous full-body Pilates exercises. 

Honorable Mention: Foam Roller 

Often used before or after a Pilates session, foam rollers can help relieve muscle tightness to improve flexibility and functional mobility. Foam rollers are cylindrical and come in various sizes, but I recommend 36 inches—you’ll need ample length to maximize your stretches. 

Choose a degree of firmness that’s supportive, but not too soft as well. The most common way to use this device is to roll it under your feet, calves, glutes, shoulders, back, quads, or hamstrings. That rhythmic motion will stimulate circulation and massage out any tension. 

If you’re new to foam rolling, start your 14-day free trial of Lindywell and get access to our guided foam rolling sessions. We even have a Foam Roller Reformer-inspired workout in the app that is very popular with members.

Infuse this Equipment Into Your Pilates Routine

I love reaching for different Pilates equipment to switch up my normal workout routine. If you could use a new challenge or want to incorporate even more fun into your next Pilates session, consider these accessories. Remember: this is your practice, so be creative with it, give yourself the freedom to experiment, and listen to the needs of your own unique body. 

As a Lindywell member, you can access more than 350 online Pilates sessions—and you’ll score a discount on all the equipment we offer in our store. Start your 14-day free trial now!

The post 5 Types of Pilates Equipment to Make Your Workout More Fun appeared first on Lindywell.

from Blog – Lindywell https://ift.tt/4q3bW7y
via IFTTT

If you’re looking for activities for anxiety because you’re struggling more often than you’d like, you’re not alone. According to the World Health Organization, anxiety is more prevalent than any other mental illness. As women, we’re especially vulnerable to this condition—in 2023 alone, 32 percent of U.S. women reported feeling anxious versus 24 percent of men. 

I’ve shared openly before about my struggles with paralyzing anxiety in the past (link to podcast episode on the topic). I’ve also shared how one of my kids has also experienced intense bouts of anxiety. This topic is near and dear to my heart and something that I am dedicated to speaking about and bringing more awareness to. 

The rising rates of anxiety in kids, and especially girls, is very concerning to me. My hope is that by providing more support through Lindywell and pointing to other helpful resources, we can make an impact and fight against the rising statistics.

While seeking professional help is often the best and first step one should take, there are also tools you can use at home to feel better day-to-day and in the moment.

The Link Between Mindfulness and Anxiety Relief

Cultivating a mindfulness practice can teach you to reframe anxious thoughts to help restore a sense of calm. Research has shown that daily mindfulness training can decrease nervous system arousal and strengthen functional brain circuits to help relieve anxiety at a neurological level.

If you want to learn more about mindfulness and nervous system regulation, check out some of our recent blog posts: 

• How to Cultivate an Attitude of Gratitude With Mindfulness
• How to Overcome Morning Anxiety for a Brighter Start
• 5 Ways to Create Inner Peace in Your Daily Life
• 5 Ways to Cultivate Mindful Living Through Daily Intentions
• Simple Somatic Practices for Healing the Nervous System

10 Mindful Activities for Anxiety Relief

At Lindywell, we’re firm believers that any wellness or self-care activity can be a mindfulness practice if you do it with intentional awareness. This means tuning into the mental, emotional, and physical sensations that arise as you do the activity. Staying fully present in that moment, even when that might be difficult to do.

But today I want to share 10 mindful activities that can be especially helpful for anxiety relief—that you can also easily do at home to restore balance, and ultimately, come back to a sense of true wellbeing.    

Disclaimer: Based on how frequent and severe these anxious thoughts become, you could also benefit from working with a licensed therapist or seeking out other resources. Check out this free, confidential mental health hotline that’s available 24–7 or search for a therapist in your area on Psychology Today.

1. Pilates Workouts

Pilates is a restorative exercise that combines fluid, gentle motions with deep attentional focus. Ideally, Pilates should not be about pushing yourself to  achieve a specific result, instead to notice how your body and muscles feel with each movement and let your body guide you. 

While you can use Pilates to build strength (and our members love this aspect of the workouts!), Pilates also focuses the mind, while releasing endorphins in the body. This acts as a natural mood stabilizer and can help to alleviate symptoms of depression and anxiety.

Finally, Pilates is also easily adaptable for those with chronic pain or mobility restrictions, making it accessible to just about everyone who who is looking to move their body in a way the supports anxiety relief.

2. Gardening

There’s something innately therapeutic about a connection to nature—and cultivating your own garden can reinforce those healing benefits. That sensory experience of touching the earth and watching new life take root can nourish your mental health as well. 

In fact, those who garden are more likely to report high emotional resilience and lower rates of depression, anxiety, and chronic stress. Even if you don’t have a large backyard or access to a communal garden, you can still grow plants on a balcony, patio, or window sill

3. Creative Projects

Whether you paint a sunset, crochet a scarf, write a poem, or draw in a coloring book, it’s so beneficial to free your creative juices. Research in the Cureus Journal shows a direct link between artistic expression and a boost in self-esteem, which could alleviate chronic mental health distress. 

Creativity is not about perfection, so don’t worry about the final product—have fun with the process and let your imagination run wild. This is what will make any creative pursuit a great activity for anxiety relief!

4. Puzzles or Brain Games

Games that require deep concentration have been found to strengthen the brain’s prefrontal cortex, which improves decision-making, flexible thinking, and problem-solving. These mental skills can help you combat impulsive reactions or anxious ruminations before they become too overwhelming. 

The key here is to choose a game that’s low-pressure (timed games can increase stress cortisol levels), such as a puzzle, sudoku, brain teaser, or word search. Making room for play has an incredible restorative effect on the nervous system. 

5. Journaling

When an anxious thought, emotion, or belief threatens to immobilize you, grab a journal and translate it from an abstract feeling into concrete words. Even if all you can manage is a few sentences, this will make it easier to process what caused this bout of anxiety and whether the fear is based in reality. 

A recent study shows that journaling each day for an entire month can help manage anxiety and post-traumatic stress symptoms on a day-to-day basis.

6. Gentle Stretches

As crucial as movement is for all facets of wellness, sometimes you just cannot summon the physical stamina or mental energy for an intensive workout. And that’s okay! I’ve been there many times, and I know I’ll continue to have those days—our bodies need different things on different days. 

In moments like this, do some gentle full-body stretches to relieve tension and promote circulation. Performing stretches can increase relaxation, calmness, pleasure, stress management, and your overall mood state. Move with slow, mindful precision and focus on each sensation as the muscles contract and lengthen. 

Start a Lindywell free trial to get instant access to 350+ Pilates workouts, which includes an entire section on restorative workouts and stretching that are perfect for days like this.    

7. Body Scanning

Since physical, mental, and emotional health are connected, anxious feelings can manifest in the body as well. For instance, you could experience a headache, stomach nausea, tight shoulders, sweaty palms, or chest and throat constriction when you’re anxious. 

Doing a body scan can teach you to notice where you’re holding tension, so you can direct compassion to that area and alleviate the discomfort. This process also helps reduce cortisol levels to regulate stressful or anxious emotions.

8. Conscious Breathwork

Breathwork can be a somatic practice that encourages you to tune into the natural, rhythmic cadence of breathing and your body. Plus, slow breaths from the diaphragm can lower blood pressure and heart rate to soothe autonomic nervous system arousal and return to a state of balance. 

To make your deep breathing more somatic (to connect to calm within your body) try one of these simple exercises:

• As you inhale, notice how your stomach and lungs fill with air. As you exhale, notice how these areas of your body empty.
• When taking deep breaths, tune into all your senses. What do you hear? What do you smell? What do you feel?
• Before deep breathing, choose a point in your body to direct the breath. Focus on sending your breath to that area along with peace, compassion, or whatever you feel you need at that moment. 

9. Music Appreciation

Whether it’s playing an instrument or listening to your favorite album, music can offer many profound healing benefits. There’s a reason your favorite song makes your whole body light up or that one slow song is just what you need to hear when you’re feeling low. 

As a therapeutic intervention, music exposure has been found to boost self-esteem, resilience, emotional regulation, life satisfaction, and subjective well-being. So, turn on a song that makes you smile—and in the process, you’ll turn down the volume on those anxious thoughts. A favorite song that always gets me moving: September by Earth, Wind and Fire. It never fails!

10. Somatic Shaking

This is a somatic practice I LOVE to do—and you may feel silly at first, but trust me. Shaking is a technique in which you move from head to toe in primal, free-flowing motions to literally shake off chronic, built-up tension. 

This practice can be used as a tool to process trauma and it can also lessen the impacts of anxiety, depression, or other mental health concerns. There’s no exact formula for how to do this, so don’t fixate on how you look or whether you’re doing it “right.” 

The idea is to just relax your muscles, release your inhibitions, and just shake and move your body in any way that feels good.  

Some of the Best Activities for Anxiety Relief Can Be Found Within Lindywell

If you or someone you know is experiencing anxiety, I want you to know you’re not alone. I know it can feel scary and isolating. I’ve been there. I also want you to know that you won’t feel this way forever. Continue to pursue tools that help you to manage your symptoms and keep taking slow deep breaths. You’re getting stronger by the day.

We’ve built Lindywell with a grace over guilt approach—each workout can help reduce anxiety as you tune into your breath and meet your body where it is that day. As a member, you can access more than 350 Pilates classes, along with guided breathwork sessions and nourishing (and easy!) recipes to feel good in your mind and body. 

Sign up now for a 14-day free trial and unlock the anxiety-relieving benefits of Lindywell.

The post 10 Mindful Activities for Anxiety that You Can Do at Home appeared first on Lindywell.

from Blog – Lindywell https://ift.tt/Trithe3
via IFTTT