10 Tips for Resetting the Mind and Body

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As humans, we often get into a pattern of repeating the same cycle: work, errands, chores, repeat. Sound familiar? It’s important that from time to time, we also make time to reset our mind and body. As a healthcare worker, it’s even more important that you stay healthy and have a positive mindset, both for your own well-being and that of your patients.

Here are 10 ways to put your body on reset, both mentally and physically.

1. Get more regulated with your sleep. Regulating your sleep schedule begins with eating dinner around the same time every day. If your body is busy metabolizing food, it’s not as capable of detoxing while you sleep. Be mindful of eating or drinking alcohol or caffeine within two hours of bed, so it doesn’t disrupt your sleep. Aim to go to bed and wake up around the same time each day. This routine can be tough for those working nights or rotating schedules, but try to get on a schedule on your days off. Most people need 7-8 hours to feel well-rested, so prioritize rest and dedicate time towards a full night’s sleep. 
2. Create a habit of finding daily gratitude. Try journaling, practicing yoga, meditating or mindfully verbalizing what you’re grateful for to find gratitude in your daily life. People who practice gratitude are happier, less anxious and more optimistic overall. Practicing daily gratitude can also make you more resilient when issues or unfortunate events occur in your life. We’re made stronger each time we find the silver lining. 
3. Pick up seasonal produce. Different fruits and vegetables are now in season, depending on where you live. Eating seasonal produce delivers more vitamins, minerals and antioxidants than consuming produce that’s no longer in season. The longer a vegetable or piece of fruit sits, the more nutrients it loses. If you have a farmer’s market near you, check out what’s in stock this time of year. You’ll love the break gained while walking around the market, too.
4. Make time for exercise. Spending at least 30 minutes each day moving your body in some way is crucial to your overall health. Exercise releases endorphins that boost our energy and mood. Take a walk on a pretty day, try an online high-intensity interval training class, lift weights, walk the dog, go hiking, garden or play with your kids outside. There are endless options for staying active, and it doesn’t always have to be in a gym.  
5. Get outside to soak up that Vitamin D. There are so many benefits to vitamin D. Most of us get limited sun exposure throughout the workday, so our bodies are low on vitamin D levels. Just 10 minutes a day outside, soaking up the sun is more than enough to boost our D levels to where they need to be. Sufficient Vitamin D helps elevate mood, regulate sleep, boost the immune system, fight depression, aid bone health and many other good things. Check out our ideas for getting outside before and after your shifts.
6. Don’t be afraid to lift heavy weights. Lifting weights is key to toning and building stronger muscles. If you’re going for long and lean, try 3 cycles of 12-15 reps with slightly lighter weights. If your goal is bulk muscle, aim for rep counts of 8-10 with heavier weights. Lifting builds stronger bones, is key to cross-training, regulates hormone levels, increases your resting metabolism and burns fat. If you’re new to lifting, try online videos that make sure your form and technique are what they should be. Group fitness classes for weight lifting are another great option for learning exercises that target different muscle groups. If it’s in your budget, you could also look into a personal trainer to help you get the basics down before lifting on your own.
7. Clear your mind from the constant To-Do list. Write down your thoughts and release that ongoing mental to-do list to help alleviate some stress. Put it down on paper (or as a note in your phone) to declutter your mind and keep you more present. Plus, having things written down makes it simpler to come up with a plan when it’s time to tackle them.
8. Get into a routine of practicing yoga and meditation. Where the mind goes, the body follows. Practicing yoga and/or meditation 3 to 5 days a week results in amazing physical and mental well-being perks. Meditation is known to regulate mood, clear the mind, lower stress and anxiety levels, and improve focus. Yoga is often known as a moving meditation, granting similar mental-health benefits along with the physical movement.
9. Eat a balanced diet. Eating healthy by replacing sugary snacks and processed foods with natural options helps your body get the nutrients it needs. Maintaining a well-balanced diet helps boost your energy levels to help you remain active throughout those busy workdays. Eating a balanced diet can help control weight, prevent infections and diseases, and improve mental health. Plan ahead for your shifts by packing healthy snacks instead of hitting the vending machine, breakroom pizza, etc.
10. Surround yourself with people who make you feel happy. Spending time with positive people that help build you up and make you feel joy can do wonders for your mental health. Steer clear of the friends and family members who are pessimistic, negative or always want to talk about themselves. It’s not only draining, but it can also easily bring down your mood. Look into one of the several free mental health resources you can access as a healthcare worker.