The document provides 25 tips for enhancing both mental and physical health, emphasizing the interconnectedness of the two. Key suggestions include engaging in self-care activities such as exercise, meditation, and journaling, while also promoting the importance of small acts of kindness and presence. Overall, the message is to dedicate at least 20 minutes daily to activities that nurture one's well-being.

1. DOUBLE DUTY: 25 TIPS TO TAKE CARE OF
YOUR MENTAL AND PHYSICAL HEALTH
"Without mental health, there can be no real physical health." -
Dr Brock Chisholm, First Director General of the World Health
Organization (WHO).
It is more and more common to talk about mental health and
physical health. And, as Dr. Chisholm said, you really can't
have one without the other. Both mental health and physical
health make up a person's overall health. (Technically, there are
seven aspects of health, but we'll talk about that another time).
Poor physical health can lead to an increased risk of mental
health problems. And vice versa - poor mental health can
negatively impact your physical health, leading to an increased
risk of certain medical conditions.
It's important not just to think about general mental and physical
health, overall well-being with your primary care physician and
therapist; It's also important to consider your self-care habits
and routines. Self-care is just as important for your physical
health (think: eating, sleeping, exercising) as it is for your
mental health (think: journaling, meditating, socializing with
friends) raft).

2. Because self-care is such a personalized aspect of each of us,
there is no scripted right or wrong way to do it. However, you
should spend at least 20 minutes a day doing something for
yourself. Twenty minutes seems pretty reasonable!
Not sure where to start? Don't worry - check out these 25 tips
and start improving your overall health today!
1. Unplug - Pause social media/email. Set a timeframe for
when to use email clients and social networks. ( Check out our
article on unplugging ). While you're at it, start eliminating the
negatives in your life - block or unfollow people who don't bring
joy to the feed. your data.
2.Declare - Did you know that a messy kitchen can actually
contribute to overeating? That's right. Dealing with those dishes
or any other "letter pile" has become a mountain of letters.
Feeling ambitious? Bring your kids clothes or toy room and
donate things that are no longer needed to a local charity.
3.Help someone - A small act of kindness can go a long way.
Holding someone's door, picking up something someone
dropped… it doesn't take much to make someone else's day a
little brighter.
4.Going on vacation - Can you believe that most Americans
don't use their vacation? (I'm not one of them.) It's important to

3. leave work, home, and day-to-day work. It doesn't have to be
an epic European backpacking trip (although that's on my
bucket list); it could be something as simple as a night away in
a nearby town.
5.Smell something refreshing - Citrus, mint, rosemary, and
cinnamon are all great options to surround your home or office.
6.Sunlight - Just 15 minutes a day can improve mood and
raise vitamin D levels.
7.Run, Walk, Hike - Double the comfort by moving your body
outside! (Exercise and vitamin D - bonus!) Try and be right,
running and walking have incredible benefits for both mind and
body. Find a friend to walk with you today or go to a running
club near you.
8.Drink water - This is something that I am working on. I
started taking 10 sips of water at different times of the day and I
was instantly more alert. (And my skin looks so much better!)
Shoot for 64-80oz a day.
9.Three Deep Breaths - Whether your day goes from good to
bad pretty quickly or you just need to take a break, stop and
take three purposeful, conditioned breaths. Place one hand on
your chest and the other on your stomach. Inhale and count to
4-8, exhale and count to the same number.
10.Get some sleep - Sleep is often the first thing that
happens when things get hectic, but sleep is a must for both

4. your mental and physical health. Set aside at least seven hours
every night.
11.Increase in fruits and vegetables - Good news - it's
farmers market season! Check out a number near you to pick
up some local produce.
12.Take your vitamins - Think of this as a backup plan when
it's possible that #11 doesn't happen as much as it should.
13.Find Your Rug - Whether it's a full class in the studio or a
free video from your phone (or, ahem, some of us might even
still use DVDs… and I being a young generation!), just 20
minutes a day will help stretch your muscles and make you feel
more focused.
14.Meditation - Meditation can be a difficult practice to start.
Watch apps or guided meditation with a timer so you can set
the length of your practice. Slowly increase it over time and try
not to get discouraged if you get stuck!
15.Journal - Every page need NOT begin with “Dear Diary;” I
promise. Write down your thoughts, your dreams, what and
who you are grateful for, what you ate for lunch, whatever you
want. Expressing your feelings on paper is a great way and
writing it physically, as opposed to typing on a computer, also
boosts creativity!
16.Dance - There's no party quite like a kitchen dance party!
Turn on your favorite tunes and dance solo, with your partner,

5. your best friend, your dog, your toddler… I can't smile after
dancing for five minutes.
17.Read - Check out some books from your local library or
stop into a bookstore to buy a copy of your standard or a new
favorite.
18.Laugh - Watch funny cat videos, read comic books, or call
a friend who has that dry, sarcastic sense of humor. Laughing is
good for the soul.
19.Pay Attention - Take a few minutes out of your day to be
truly present. Test with all your senses. What to see, feel, hear,
smell, taste? You will be surprised at what you may discover
you have overlooked in everyday life.
20.Listen to Music - There's music for every mood. Find what
works for you and improve it. (Or put on headphones if you're at
work; your office mates might not quite like you reliving the
punk rock days from high school…sorry, group.)
21.Forgive yourself - Be less slack and don't be too hard on
yourself. Think about what you would say to your best friend if
he/she is feeling down. Now look in the mirror and say it (out
loud) to yourself. Seriously, do this now.
22.Forgive others - Don't let anger/resentment hold you
back. Dig a little deeper into why you're upset with someone. If
it's worth it, talk to them; if not, just continue.

6. 23.Create - Write a poem or a short story, color in an adult (or
kid's!) coloring book, draw a picture, play with play-doh. We
release stress through being creative.
24.Learn something - Take a class; Find something that
interests you and learn something new. Who knows what it
could lead to - new friends, a new career? (Or just a more fun
trivia game.)
25.Small Luxury - Show yourself that you are worthy of a
small luxury. You don't have to break the bank. Fresh flowers
are my goal. They are an instant option, bringing freshness and
life to my home… all for about $10!