by Sebastien Saitta
Close your eyes and picture this moment. You are at the beach as a young child, sitting at the water’s edge and playing in the sand. Small waves are crashing in, but you are not fazed by them. You look in the distance and see this single wave approaching. It grows larger and larger as it gets closer to you. Before you know it, WHAM! A giant wall of water knocks you flat on your back. All you can do is hold your breath as you remain at the mercy of the powerful wave tumbling you further into the sand. By the time the water recedes, you get up to catch your breath. With no time in between, you turn your head towards the water only to see another wave approach and once again, WHAM! You get knocked down again.
Sometimes life can come at you in waves, and the last two and a half years has certainly demonstrated that. It’s no secret that stress and anxiety are at an all-time high with many feeling like they are stuck in survival mode. In fact, a recent Harris Poll survey conducted under the American Psychological Association reports that 87 percent of adults feel like there has been a constant stream of crises over the last two years, and more than seven in 10 (73%) said they are overwhelmed by the number of crises facing the world right now.
What are we to do living in a world where the threats are seemingly coming at us constantly? Turning off the news is a great way to start. Thankfully, there are many more simple tools to help us combat these feelings of stress, and even help you reverse course and experience an overall sense of well-being. Follow these five Blue Zones approved principles.
Get Moving
Exercise in almost any form can act as a stress reliever and even improve your quality of life both mentally and physically. Aim to get at least thirty minutes a day of movement whether that is at the gym or even taking a walk outdoors. Need some motivation and support? No worries, Blue Zones Project has your back. Join the community-wide 30 for 30 Summer Movement Challenge. For 30 days in July, we are challenging you to commit to exercising for 30 minutes a day no matter how, when, where or what. Participants are provided with tips and weekly motivation to get you moving along with hundreds of your fellow Southwest Floridians. You can also be inspired by these fun and easy to follow Blue Zones Project fitness and Pilates videos.
Eat Wisely
What you consume plays just as much of a role in your mental and emotional health as it does in your physical health. Consuming a diet high in refined sugars, saturated fats, and processed foods have been correlated with impaired brain function and a worsening of symptoms of mood disorders, such as depression and anxiety. For the right fuel to feed your brain and help you feeling better emotionally, consider adopting a Mediterranean-style diet. High in healthy fats, legumes, fruits, greens, and nuts, this diet is proven to help relieve symptoms of depression and anxiety. Not to mention, it tastes great and is easy to follow. Need some inspiration? Once again, Blue Zones Project has you covered. Check out these great cooking videos with delicious Mediterranean inspired recipes. Also, check out our Summer Culinary Celebration video from CJ’s on the Bay restaurant Chef, Laura Owen.
Join Friends @ Five
This Blue Zones longevity principle encourages us to spend more time with friends to help prevent isolation and loneliness. Other mental health benefits of friendship include stress relief, a sense of belonging, support, and increased self-esteem. Look for ways to spend quality time with friends on a regular basis whether that’s meeting up for lunch or an after-work beverage. Get creative with fun-filled activities like setting up an improv night. These improv instructional videos will get you started.
Downshift
Another Blue Zones longevity principle, experiencing the art of downshifting to decrease stress and overwhelm is needed now more than ever. The good news is, there are many ways to accomplish this. Activities like Yoga, Tai Chi, and meditation are great ways to downshift. Or, take a break from electronics and take a quiet walk in nature. You can also try Journaling through the Power 9 series with Lisa Gruenloh. A 2018 study says that journaling is associated with fewer symptoms of anxiety and depression.
Adopt a pet
There is good reason that at the height of COVID, pet adoptions increased dramatically. The love and companionship that a pet offers is a great way to reduce anxiety and stress. Pets also make us feel needed, create a sense of purpose and force us to incorporate healthy habits such as taking your dog for a walk, on a run or a hike. Consider adopting a pet from The Domestic Animal Shelter, The Humane Society or from SNIP Collier.