As the short days and long nights of winter progress, our body and mind can be more susceptible to increased stress responses and even seasonal depression. So it’s important to take care of yourself; not only physically, but mentally this season. That’s easier said than done, but taking the following tips into consideration can help boost your mental health this winter.

Enjoy the outdoors when you can

You’d be amazed how spending some time outdoors each day can help mentally. Mental health self-care is especially important this time of year when the days are often gloomy. Take advantage of sunny days by going outside—bundle up and brave the cold if need be. Going for a walk every morning can drastically reduce stress and change your mood overall.

If there’s snow nearby, many people take on winter activities like skiing, snowboarding, and snowshoeing—all of which are great ways to increase your daily exercise and improve your mental health. Consider joining a club that meets weekly for outdoor activities to help motivate you to get outside and move. 

Have you heard of the healing power of nature? It’s real. Research shows immersing yourself in nature gives both short and long-term mental health benefits. Make going outside a daily priority and you’ll feel improvements in your mood in no time.

Create a safe space

When you’re done enjoying the outdoors, it’s nice to come home to a cozy spot to relax. Having a safe space in your home, somewhere away from other people, noises, and distractions can be great for your well-being. 

Consider creating a calm space for yourself in a spare room you may have, or make a corner of a room your own. If you own your home, you might evaluate whether you’d like to do a renovation to add more space. Although renovations are pricey, you may be able to use your home’s equity to fund a project like this.  

Fill your new safe space with things you enjoy. Print your favorite pictures, write positive affirmations and hang them on the wall, add plants, and make a cozy spot to sit. If you enjoy reading you might create a small reading nook, or make space for a yoga mat where you can meditate or stretch. Once your calm space is finished, sit back, relax, and enjoy the positive effects on your mental well-being.

Spend time with friends and family

Humans rely on social support to be fulfilled. Leaning on your friends and family can even provide health benefits. Prioritize seeing friends or family you enjoy being around—you’ll find it has a positive impact on your life.

Lean on loved ones to help talk through challenges or support with daily tasks that may be hard for just one person to handle. Have a puzzle or game night, or just plan to run errands together.

While not everyone has a close relationship with their family, good friends can fill the same role. Surround yourself with friends that you can both have fun with and rely on—and who make positive life choices you respect. Friends like this can motivate you to do the same.

Prioritize exercise

Just like going outdoors, prioritizing exercise can positively boost your mental health. If you don’t love the idea of going outdoors every day, try to push yourself to do some sort of exercise indoors every day. The more you move your body the better you will feel mentally. 

You don’t need a home gym to exercise inside. Yoga is a great way to get your workout in and it offers many health benefits—both physical and mental. Yoga can help alleviate stress, improve balance, and boost sleep quality. If you suffer from anxiety or depression, yoga is a great way to ease the weight of both.

If yoga isn’t your style, you can do other at-home exercises. Try following a YouTube workout video, walking up and down stairs, or lifting dumbbell weights in your living room. Pushing yourself to do any form of exercise will have a positive effect on your mind. 

Final thoughts

These are just a few of the many ways you can support your mental well-being. Put a few to the test and see what works best for you this season. Winter can be a great time to reset, but it may also bring extra challenges and stressors—like the holidays or the marathon of short, cold days. Check in on yourself and make a plan to support your mental well-being to thrive all the way to spring. 

As the holidays begin, families and friends come together to celebrate. There’s much to be grateful for during this time, but the holidays can also bring up feelings of stress for many people. 

An important way to take care of yourself is to manage emotional wellness—not only to improve your overall health but to help you better enjoy the end of year festivities.

Today we’ll answer:

• What’s emotional wellness?
• And how can you manage it? 

What is emotional wellness?

Emotional wellness is a person’s ability to manage emotions and handle life challenges. 

When emotional wellness suffers, your relationships, mental health, and ability to do day-to-day activities can also suffer. 

Struggling to maintain emotional wellness may even impact physical health, with issues that can look like the classic effects of stress—including high blood pressure and digestive issues. 

Managing emotions, handling life’s stresses, and coping with difficulties in a healthy way—especially during potentially stressful times like the holidays—is a powerful tool for better overall health. 

6 tips to help manage emotional wellness during the holidays

Exercise

‍Evidence suggests physically active people have lower rates of depression and anxiety than people who don’t exercise frequently. 

This could be for a variety of reasons—though recent research suggests regular exercise has an “antidepressive effect.” 

‍How does it work? 

According to John Hopkins Medicine, it blunts the brain's response to emotional and physical stress. 

‍Physical activities like walking, biking, or even dancing can help:‍

• Improve sleep
• Increase energy levels
• Reduce feelings of stress
• Enhance mood and emotional well-being

If you have time, try to go for walks or runs during the holidays to help blow off some steam and improve your mood. It’s a healthy habit that can support your well-being well after the holidays are over too. 

Socialize

The holidays are a great time to socialize as family and friends get together. 

Socializing can help:‍

• Improve feelings of loneliness
• Sharpen memory and cognitive skills
• Increase happiness and well-being

Sometimes social gatherings and responsibilities can challenge our emotional well-being. But seeking positive social connection—whether with romantic partners, friends, family, or neighbors—can have a healthy impact on emotional well-being. 

Reduce stress

While characterized as a time of joy and cheer, the holidays bring increased stress for many people. You may have to plan family gatherings, buy gifts, or travel during some of the busiest travel days of the year.

Here are a few tips to help reduce stress during the holidays:

• Plan ahead. Set aside time, or even days dedicated to cooking, packing for travel, or shopping.
• Consider minimizing or eliminating gift giving with your family or friend group. Instead of swapping presents, many people choose to donate to charities, share food, write letters, or plan an activity or outing together. 
• Stick to a budget. Decide how much money you’d like to, and can afford to, spend before you shop. 
• Keep up with healthy habits. Do your best to stay physically active, get enough sleep, and take time for yourself for relaxing practices and hobbies of your own.

Get your sleep

‍Poor sleep can decrease positive emotions and increase negative emotional responses to stressors. 

‍To improve sleep during the holidays, do your best to:‍

• Exercise daily
• Avoid naps close to bedtime
• Avoid electronics, alcohol, and big meals before bedtime
• Sleep in a dark, quiet, and comfortable sleeping environment
• Keep a routine—go to bed at the same time every night

Practice mindfulness

Developing mindfulness practices can help you face stressful situations with more ease. Practicing mindfulness is about allowing yourself to be fully present—and not operating on autopilot, in a reactionary state. 

‍Two common mindfulness techniques include:‍

1. Deep breathing, which can help supply more oxygen to the brain and stimulate the parasympathetic nervous system—promoting a sense of calmness.
2. Body scans may also help you cope with challenges and stress. In one study, researchers found participants had reduced levels of stress after doing a body scan meditation. Body scans can be done in as little as five minutes and consist of being still and focusing on how various parts of your body feel, while breathing deeply and relaxing each body part.

Going for a stroll on your own can also be a great moment to practice mindfulness while getting exercise too.

Spend time with your hobbies

A hobby is any activity done regularly for leisure and enjoyment—like writing or painting, gardening, or athletic activities like sports or working out. 

‍Your hobbies are unique to you. Spending time on them can help:‍

• Reduce stress. One study showed cortisol (the stress hormone) dropped by 75% after participants made art. 
• Enhance well-being. In another study, researchers found people experienced a better mood after spending the day doing creative activities.

Conclusion

It’s important to take time for your emotional wellness during the holidays—it allows you to show up better for yourself, your relationships, and daily activities.

Whether it’s exercise, getting enough sleep, or spending time on a hobby—there are plenty of ways to take control of your emotional wellness.

We hope you learned something new to make the holiday season a little more joyful. 

Happy holidays!

Yoga–an ancient meditative practice that often involves stretching and focusing on the breath–has become a popular form of exercise in the U.S. in recent years. 

It’s estimated that 34.4 million Americans practice yoga, and one in three Americans have tried the practice at least once. The number of people practicing yoga in the U.S. has grown by nearly 64% over the past twelve years. 

During National Yoga Awareness Month, we look to shine a light on this powerful practice as a way to improve physical, mental, and spiritual well-being.

In today’s article, we’ll be talking about what yoga is, its origin, the risks and benefits, and how you can include yoga practice in your wellness routine.

Keep reading to find out more!

What is yoga?

Yoga is an ancient and complex practice that stems from Indian philosophy. We can trace its origin back to northern India over 5000 years ago. 

Originally thought of as a spiritual practice, yoga has become a method to promote physical and mental well-being too. Today, yoga is a worldwide practiced technique for spirituality and mental and physical health.  

‍Classical yoga embodies many elements, but in the United States it places a large emphasis on: ‍

• Meditation
• Physical postures
• Breathing techniques

There are many different forms of yoga. Some are more physically demanding, and others are more gentle and calming. 

‍A few of the most popular forms of yoga practiced in the U.S. include:‍

• Yin yoga - this is a slower-paced, gentle yoga where you stay in supported positions that are held for longer periods of time.
• Hatha yoga - Hatha combines a variety of poses with breathing techniques. It is one of the most common forms of yoga practiced today. 
• Hot yoga - this is a more vigorous form of yoga that's performed in a very humid and warm studio.
• Iyengar yoga - this practice focuses on detailed and precise movements as well as alignment. In a session of Iyengar, practitioners take different postures while they control their breath.

These are just some of the many yoga practices out there. There are a variety of options to choose from, no matter your experience and skill level. 

When is National Yoga Month?

September is National Yoga Month, and it’s a great time to experience the benefits that a regular yoga practice can offer. 

Created by the National Institutes of Health, National Yoga Month was developed to bring attention to the vast benefits of yoga for people across the United States. The month features free classes and events to help people learn more about how to practice yoga and how doing so can boost health and happiness.

September is the perfect time to try something new, and celebrating the fact that September is the national month for yoga is a great way to get back to a healthy routine, just as kiddos are heading back to school. 

Are there risks?

When performed properly and under the guidance of a qualified instructor, yoga is a safe practice.

‍But are there risks otherwise?

Just like any form of physical exercise, there’s a risk of strains, sprains, and more. But the risk is less likely compared to more physically demanding forms of activity. 

To best prevent injuries from occurring, you should:

• Practice with a qualified teacher
• Avoid more dangerous and extreme practices like headstands unless you are physically ready for advanced techniques
• Be aware of any risks specific to the form of yoga you are practicing. For example, hot yoga, where there’s the possibility of dehydration and overheating. 

What are the benefits of yoga?

What are the benefits of yoga?

There are a variety of benefits to practicing yoga. Some benefits might include:

• Weight loss
• Stress relief
• Improved sleep
• Improved balance
• Improved quality of life
• Support for quitting smoking
• Relieved neck and back pain
• Relieved menopause symptoms 
• Improved mental and emotional health
• Increased ability to manage anxiety and/or depression 

Research suggests yoga can help improve sleep. It’s also said to relieve symptoms of arthritis, and it may even contribute to healthier hearts due to its ability to relieve stress and reduce inflammation. 

If you’re looking to get into yoga, we recommend you find a qualified teacher or Yogi. Being new puts you at risk of making mistakes in your form and technique. 

Following guidance from a professional can reduce the risk of injury, improve the benefits, and lead to a better experience. 

How to take part in Yoga Awareness Month?

It’s exciting to share a love of yoga with others! Whether you’re interested in exploring the benefits of yoga for the first time or you’ve been acquainted with your mat for years, Yoga Awareness Month is the perfect time to share your practice. 

Ways to get involved with Yoga Awareness Month include: ‍

• Invite a loved one to join you at home or at a studio for a yoga class
• Recommend yoga to loved ones who are dealing with stress or pain
• Think about taking your love of yoga to the next level by enrolling in course to become a yoga instructor
• Practice yoga in public (such as in a park) to provide a reminder to others of the benefits of hitting the mat

Whether you’re looking to get more exercise or practice a form of mindfulness, yoga could be a great choice for you!

As it increases in popularity, and more studies help us understand the benefits involved with this practice, we’re slowly learning how it can improve our quality of life.

‍Did you learn anything new?

If you did, make sure to share this article with a friend or family member who you think could benefit from adding some yoga to their daily routine!

Try Evidation Today

If you’re ready to track the health benefits of yoga and all of the other things you do to promote your wellness, Evidation can help. Download the app today to start using your health data to better your life.

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Nearly 1 in 5 US adults live with some form of mental illness. And the numbers are rising.

Mental illness is a common issue among Americans, but it’s something we can work on by practicing self-care all year round. And during the months of summer, there are a variety of self-care methods we can take part in to boost our mood while enjoying the warm weather.

In today’s article, we’ll be sharing 5 summer self-care tips to boost your mood and mind, all while embracing the sun. Keep reading to learn more. 

Get some sun

Many people struggle with what's known as seasonal depressive disorder (SAD). SAD relates to the change in seasons, many people experience symptoms in the fall and later in the winter months.

And most people affected by SAD live at latitudes far south and far north of the equator where there’s much less sunlight during the fall and winter months.

‍But why?

The reason for this could be that in the darker months of winter and fall people are exposed to less sunlight. The skin produces Vitamin D when it’s exposed to the sun, and Vitamin D can help increase serotonin activity.

‍What’s serotonin?

‍And what does serotonin have to do with our mood?

‍Serotonin is a neurotransmitter (a chemical messenger) that carries messages between your brain and throughout the body. It has several roles, including influencing our memory, learning, and happiness. 

‍Low levels of serotonin may cause depression.

Getting out in the sun may be a great way to not only get more Vitamin D, but it may also help increase the level of serotonin activity within us. Potentially improving our overall mood. 

While getting sun is important, it’s vital to protect yourself from getting a sunburn or heat stroke.

It’s best to protect your skin with sunscreen and reapply every so often throughout the day. Reflective clothing is another great way to keep your skin safe in the sun.

Keeping cool is also important, as spending long amounts of time exposed to the sun could result in heat stroke. Try taking breaks from the sun in the shade and do your best to not over-exert yourself. 

Exercise outdoors

In many places, one of the great things that summer has to offer is the ability to exercise outdoors.

‍Physical activity can:

• Help improve brain health - regular exercise may help improve cognitive function and sleep, and it may reduce depression and anxiety risk and overall improve our quality of life.
• Help manage weight - physical activity can help burn calories, build muscle, and decrease total body fat. This could result in better self-esteem and overall a more positive mood.
• Help improve our ability to do day-to-day tasks - when we improve our overall health, day-to-day tasks become easier. This can lead to a better quality of life and can greatly improve mood and well-being.

When compared to indoor activity, outdoor activity seems to have a greater impact on improving mental health. Studies suggest spending time in natural environments may have a positive impact on well-being.

The combination of mental health benefits from spending time outdoors as well as exercise is something worth taking advantage of.

So instead of going for a run at the gym, take a jog around your neighborhood. Or, try getting involved with some outdoor sports.

Relax outdoors

In one review of research, there’s evidence that spending time outdoors with nature can increase happiness and positive social interactions. It may even help bring a sense of purpose and meaning to our lives.

Combining your favorite way of relaxing with spending time outdoors might be an effective way to maximize your self-care this summer.

Different forms of relaxation may have different effects, but relaxation can help us:

• Reduce stress
• Improve sleep quality
• Improve mood and focus
• Reduce anger and frustration
• Reduce muscle tension and chronic pain 

So, what are some of the different ways we can relax outdoors?

It depends on what you like to do, but a few ideas might include:

• Yoga
• Reading
• Meditating
• Breathing techniques 

We encourage you to get outside and take some time to relax and unwind during the summer months!

Take some time off

The summer months are some of the best times to take a break from work.

Whether you decide to go on a vacation outside the country or enjoy the weather in your local area. It’s important to take time off to destress, and physically and mentally recharge.

Some benefits of taking a vacation from work might include:

• Lower stress
• Improved mental health
• Improvement in productivity

Overall, taking time off is important. And summer presents an opportunity for all of us to enjoy a break from work while embracing the warm weather.

Explore nature

As discussed earlier, spending time outdoors may help improve our well-being and happiness.

And exposure to sunlight could help increase the levels of serotonin in the body.

‍But how does exploring nature help?

Just as completing a workout can help us develop confidence, exploring nature may have the same effect. 

You can try taking on a difficult hiking trail, or exploring a new area while paddling. Spending time outdoors and conquering a challenging task can increase your confidence and overall self-belief. 

Closing thoughts - 5 Summer Self-Care Tips to Boost Your Mood 

With such a variety of options, summertime may be one of the best times to practice self-care and boost your mood. 

From getting your summer self-care essentials like sunscreen to relaxing outdoors by meditating or reading, there are many options when it comes to self-care in the summer.

And as more research comes to the forefront, we'll have a better understanding of how the sun and nature affect our moods.

Make sure to share this with a friend or family member who could use some self-care tips to boost their mood during the summer!

April is National Stress Awareness Month, and with everything that’s happened over the past few years, it’s no surprise that stress and mental health concerns are at an all-time high. 

That’s why now is the perfect time to learn about stress and the impacts it can have on us physically and mentally. Being aware of stress, and what may be causing it, is a great first step to improving mental health. Try to think about what stress means to you and how you can apply some of these tips to your everyday life. 

What are Stressors?

Stressors are anything that causes the mental or physical tension and strain we sometimes experience. Stressors are often life events or situations that bring about dramatic change. Despite the stigma around stress, small amounts of stress can actually be beneficial as it can be a daily motivating factor. On the other hand, an excess of stress can be detrimental not only to our physical health, but to our mental well-being too.

Work Stress

No matter your scope of involvement in the workforce, you’re bound to feel occupational stress at one point or another. Occupational stress can arise for a variety of different reasons, most commonly job insecurity, work overload, lack of leadership, conflicts, and general dissatisfaction. In today’s age, many people put their career before their personal lives, which can result in negative implications for their lives outside of work. Focusing on keeping a healthy work-life balance is key to feeling fulfilled and avoiding excessive stress in your career.

Financial Stress

We’ve all heard that “money can’t buy happiness”, but in reality, a less-than-ideal financial situation is more likely to cause stress in our lives. 
Some common financial issues that affect many of us include:

• Unemployment or underemployment
• Debt
• Poor spending habits
• Financial emergencies

Addressing these stressors can help improve and fortify your financial health moving forward. Some common ways to help manage financial stress are:

• Comprehensive Budgeting - Creating a timely budget can help with overspending, thus reducing stress due to monthly monetary concerns. While monthly budgeting may be the most common, taking things a step further and creating weekly or even daily budgets can be a great financial resource. The most important aspect of budgeting is adherence. The use of a budgeting app is a great way to hold yourself accountable.

• Debt Consolidation - Some individuals who are burdened with debt and overwhelmed at the thought of how to pay it off, find it useful to consolidate by using a special loan for debt consolidation. This can help make repayment terms easier while providing immediate funds to pay off existing debts. For some, the benefits of consolidation, like lower interest rates and single installments each month, create much less of a headache when it comes time to pay.

• Automate Your Savings - Setting up automatic deposits into a savings account can help ease the stress of remembering on your own and help to further your savings goals. Having a savings account can help you be better prepared for financial emergencies. Accounts with high interest and low or zero monthly fees are a great way to grow your savings and mitigate financial stress.
  

Although they may seem insignificant, a few minor changes to spending habits and the way we think about money can go a long way towards decreasing the stress and anxiety many of us feel on a regular basis.

Relationship Stress

Work and financial stress aside, there are a number of other factors that can have us feeling anxious or overwhelmed in life. Stress stemming from relationships is one of the most common. Whether it’s personal conflicts, challenges in our relationships, or the social anxiety that can come from social media use, it’s important to be aware of the stress we experience as a result of our relationships. 

Romantic, familial, work, and friend relationships are all prone to stressors that can negatively impact our connection to one another. Differences in communication styles, life aspirations and levels of attachment, along with unmet expectations have the ability to create unwanted divides. Without proper communication, it can be difficult for us to understand one another and support each other’s needs. 

In many situations, talking to one another is enough to alleviate stress. But in some cases, outside help in the form of therapy may be needed. 

Stress & Your Mental Health

Understanding stress and the impacts it has on our mental health is extremely important. Each of us handles stress differently. So it’s important to recognize what works for you and to reach out for help when you need it.

Stress & Your Physical Health

The physical effects of stress can include low energy, insomnia, a weakened immune system, overeating, a loss of libido, digestion problems, and memory defects. Chronic stress, which occurs from extended periods of intense stress, can have significantly adverse effects on health. Untreated chronic stress can result in raised blood pressure, fertility issues, respiratory issues and an increased risk of heart attack and stroke. Keeping stress levels low is a great way to promote a healthy mind and body.

How Stress Awareness Month Can Help

Stress awareness is important, not just in April, but all year long. Take time each month to check in with yourself mentally. Here are some best practices you may find useful in your stress reduction journey.

Exercise & Diet

One of the simplest changes you can make to better your mental wellness is to optimize your healthy eating and exercise habits. A clean, balanced diet has been shown to improve the ability to cope with stress. The same goes for exercise, which results in the body’s release of endorphins - natural chemicals that improve mood and mental state. While it may take some time to adjust, incorporating a healthy diet and small amounts of exercise can help improve your overall health while also reducing stress levels. Something as simple as using a workout app can help get you into the habit of exercising and eating healthy!

Take Time With Yourself

It’s okay to say no sometimes. Rather than concern yourself with the demands and expectations of others, try to take stock of your own desires and wants. Think about how you want to spend your time and energy compared to how you’re currently spending it. Taking a step back can show you just how much you have on your plate. Making self care a priority and practicing mindfulness in your personal life can be exceptionally valuable and reaffirm your sense of purpose.

Consider Your Support Options

It’s long overdue that we eradicate the stigma around seeking help when we’re not feeling ourselves. Seeking help is a great way to learn to cope with the stress and anxiety that we face every day. Although simply talking to anyone can help, it can be uncomfortable to discuss some feelings with family or friends. Talking to a professional removes this aspect altogether and can greatly improve your mental state.

Sadly, there’s no foolproof cure for stress. But we can all take steps to improve and maintain our mental health and actively monitor stressors. These small steps can make a huge impact on our day to day wellbeing.

For many people, the start of a new season can be a great way to plan and kickstart some healthy habits. Whether you want to enhance your current lifestyle or find new ways to relax and destress, spring is the perfect time for a fresh start. Taking time to plan some actionable goals to help reduce stress can help you make the most out of a new season. Here are a few ideas to consider. 

‍Support Your Mental Health

‍Mental health has become increasingly important when talking about self-care. This can take shape in a variety of ways, from something as simple as taking a day off to relax and do an activity you enjoy, to something more involved, such as a form of therapy.

While sometimes it’s hard to recognize personal signs of mental strain, there are a few things to look out for. Having low or no energy at all, large changes to your eating and sleeping habits, mood swings, and more can be signs of poor mental health. By listening to your body more closely, you can better understand what actions you should take to support yourself.

It’s important to take your mental health seriously, as it has an immeasurable effect on your life. Look into some tips to ease your stress and anxiety so you can balance your mental health and stay in the right headspace.

‍Organize Your Finances

‍Finances are often a large factor of stress for many people these days as many circumstances are outside of our control. From managing monthly bills to paying off debt and saving for retirement, there are lots of various money problems people may face that might cause additional stress. While some issues can be difficult to cope with, there are small steps you can take to better manage your finances and remove additional stress from your life.

Budgeting is a great way to improve financial wellness and helps you track where your money is going. Tracking the ins and outs of your finances can better help you understand your current position, and how to get where you want to be. This can be for small items like eating out, or for larger ones such as buying a car or home. 

If you have greater control over your finances, you should also prepare for your financial goals to reduce additional stress and ensure you have an organized plan to achieve them. For instance, if you’re working toward becoming a homeowner, researching necessary financial requirements and determining how much house you can afford beforehand can help you create a realistic budget and timeline. However, if you’re more focused on retirement planning, enrolling in your company’s 401(k) program and looking into other investment opportunities can put you on the path for future financial stability. While some financial situations may be uncontrollable, doing your best to mitigate these burdens can help you relieve some stress.  

‍Stay Active

Exercise is a great way to help reduce your stress levels. Almost any type of exercise can help lower your stress such as yoga, running, lifting weights, doing home workouts, and more. Simply getting on your feet or stretching for small periods of time can improve your mental health and reduce any negative aspects or stress you may be feeling. Especially as the weather gets warmer, spring is the perfect time to get active and enjoy the outdoors. 

This doesn’t mean you have to start hitting the gym 7 days a week, but ideally, you’re getting some form of physical activity every day. Something as simple as a 20 minute walk can pay dividends for your stress levels and overall health, not to mention getting a breath of fresh air. Explore some different activities or actions that can help revitalize your health moving forward.

‍Rethink Your Diet

Stress can affect your appetite in several ways, mostly boiling down to eating too much or too little. Stress often activates the “fight or flight” response in your brain, which can cause you to not feel like eating. However, consistent stress releases other hormones which can increase your appetite. Knowing how stress affects your everyday diet is one of the first steps toward being able to control it. That said, different bodies react differently to stress, so it’s important to be patient and understand how yours will behave.

Additionally, diet alone can cause stress. Worrying about eating too much or too little, or the right foods or wrong ones, can build negative emotions and associations. There are several types of foods that can contain stress-reducing qualities. These foods contain vitamins and minerals that have a positive effect on your body’s stress levels, so implementing these into your diet regularly can help you relax. 

While not all these tips may directly apply to you, reducing your stress is an important topic you should pay close attention to. Figuring out what works for you is largely personal, but it’s key to take time to explore whatever stress-reducing actions help you the most. With spring in full bloom, now’s a great time to take action so you can relax and destress this season.

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Winter can be an especially trying time for people. The days are darker, the weather is colder, and as the holidays transition into tax season, money stressors can creep in. While money isn’t everything, it can certainly impact our mental health and well being. 

We asked our members about their relationship with financial stress and mental wellness, and an astounding 123,800 answered us in just a month’s time.

Grounded in principles of the social determinants of health, our findings demonstrate the role our financial wellness has played in our wellbeing all along: When financial stress is high, mental health wellness can be low. 

Our findings also highlight how the structural barriers that create income inequities are the same ones that make mental and physical well being harder to reach for people with lower incomes. 

While not all of these systems can change overnight, it’s important to understand what is within our control to support ourselves through financial stress.

Here’s what we heard from our members

Anxiety and stress: All respondents reported feeling some level of anxiety and stress about their personal finances, but these feelings were experienced more severely in groups living with lower incomes (below $35,000 per year).

Basic needs: The ability to meet basic needs was directly correlated with income. People living with lower incomes were less likely to be able to meet their needs, and more than 60% of respondents said their access to medical care had been limited in the last year.

Mental vs. physical health: Compared to areas like physical health, participants reported lower feelings of wellness in their relationships and in their mental health. This was felt particularly strongly among those living with lower incomes.

How people’s lives were most impacted by anxiety and depression: Tiredness and trouble sleeping were more commonly reported than any other symptoms of depression. Anxiety manifested most as restlessness, feeling afraid, and uncontrollable worry.

What we can do in the face of inequities

Shedding light on where inequities lie can help us be mindful of where our greatest needs are as a community and foster greater support.

We know that many of these inequities are centuries in the making, and while these systems might be outside of our personal control, there are things we can do to foster our own financial wellness and nurture our mental health along the way. 

As we begin the new year, there are things we can do to care for our mental health and financial wellness to set us up for a healthier and happier 2022.

Support is available.

SAMHSA’s National Helpline (1-800-662-HELP) is a free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for people facing mental and/or substance use disorders.

The CDC offers free and confidential resources to help people connect with a skilled, trained mental health professional.

Monitor your health behaviors and earn cash

Using the Evidation app can help you engage and monitor your health in a new way. Because we believe that you should be paid for data that you share, our app supports the mindful monitoring of health experiences and activities, with the added bonus of financial reward. 

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Chicken soup is good for a cold. Going outside with wet hair will make you sick. Carrots improve your vision…

We’ve all heard these or other phrases like these - whether they came to us from our parents, grandparents, or through our own beliefs and experiences. 

And it can be hard to know which of the many health beliefs passed down to us are tried and true wisdom from the past, and which are myths. 

So, we decided to take some of the most common health beliefs out there and do some digging to find out which are true and which are myths. 

To help us figure out where to start, we asked our members what they thought. 

We started by asking what our members believed about three common health “myths,” and then asked them to tell us about a common health myth or practice that they believe. 

What did we ask?

1. Do you believe drinking coffee during childhood stunts your growth?
2. Do you believe if you stay outside in the cold weather for too long, you will catch a cold?
3. Do you believe eating carrots will improve or give you great vision?
4. What is a common health myth or practice that you know or follow?

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In total, 81,782 of our members responded to the survey. Find out what they thought below!

Does Coffee Stunt Your Growth?

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Most of our members didn’t believe this one. And, according to Harvard Health, they’re right.

“There is no scientifically valid evidence to suggest that coffee can stunt a person's growth.” 

So, where does this myth come from?

Early studies on caffeine indicated that it may affect how well our bodies absorb calcium, which helps bones grow strong. But we now know that the effect is too small to really make an impact. And while caffeine can cause other issues in children and teens, there’s no evidence that it slows or stunts growth. 

Does Being Outside in Cold Weather Make You Sick?

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As you can see from the image above, most of our members don’t believe that going out in cold weather can make you sick. But, over 25% of them believe it can. 

Who’s right?

While being outside in cold weather can’t cause you to catch a cold (which is a virus), it can cause other illnesses (like frostbite, hypothermia, etc.), and it can lower your body’s ability to fight off infections like a cold. 

And, colds and cold-like viruses are more common, more easily spread, and harder to treat in colder weather. 

According to Northwestern Medicine, 

“Being cold actually may reduce your body’s ability to fight infection, and the cold air in your nasal passages may reduce your immune cells’ ability to fight off the virus in your nasal passage.”

So, it looks like our parents were right on this one!

Does Eating Carrots Improve Your Eyesight?

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This one was close!

While most of our members didn’t believe this one either, the yes and no responses were almost equal. 

44.6% said they didn’t believe that eating carrots can improve their vision, and 42.2% said they did. That’s less than a 2% difference.

But, is it true? Can eating carrots improve your vision?

We know carrots are high in beta-carotene which our bodies use to make Vitamin A. That’s where this health “myth” comes from. We’ve all heard that Vitamin A is good for eyesight. And, studies support that. 

The problem is that some research suggests that beta-carotene doesn’t convert into vitamin A well enough to do much good to our vision. 

What does that mean? 

It means that while vitamin A supports healthy vision, the jury is still out on whether the beta-carotene we get from carrots is enough to make much of an impact. 

Common Health Myths and Practices

To help us decide which health beliefs to tackle in upcoming posts, we asked our members which health myths and practices they believed in, and the same ones came up over and over again. 

Here are the top ten:

1. An apple a day keeps the doctor away 
2. 10,000 steps a day is the magic number
3. Carbs make you gain weight
4. You should drink at least 8 cups of water per day 
5. You should get 8 hours of sleep each night
6. Sleeping with wet hair can make you sick
7. Going outside with wet hair when it's cold will make you sick
8. Chicken noodle soup can help you recover from illness quicker
9. Honey is good for illnesses and allergies
10. Apple cider vinegar can help you lose weight

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To learn more about which of these myths are true and which we can ignore, we’re going to dig into each of them, one by one, in upcoming blog posts. So keep your eye out for more of our health myth debunking series!

Most people think being healthy is all about exercising and eating right. But did you know that your emotions and paying attention to how you feel are all important parts of being healthy? 

It's true! 

Emotional Wellness is a critical part of your overall health and wellbeing. In fact, studies show that feeling well supported emotionally and socially can help prevent illness and early mortality and help recovery from injury or illness. 

What is Emotional Wellness?

According to the National Institutes of Health, emotional wellness (or emotional wellbeing) is your ability to handle stress and sudden changes in life. 

And the National Center for Emotional Wellness defines it as, 

“an awareness, understanding and acceptance of our feelings, and our ability to manage effectively through challenges and change.”

Some of the signs of emotional wellness from the University of New Hampshire include:

• Sharing your feelings with others
• Saying "no" without feeling guilty
• Being able to relax
• Feeling happy with life
• Having friends and family that support you

Why is Emotional Wellness Important?

According to the Earl E. Bakken Center for Spirituality and Healing at the University of Minnesota, it's important for people to let go of negative emotions and begin a path toward healing and emotional wellbeing.

Over time, feelings that are left unresolved, such as anger and resentment, impact the chemical balance in our brains, depleting feel-good hormones and releasing stress hormones such as adrenaline. These hormones cause chronic stress that according to the University of Minnesota, can cause premature aging, high blood pressure, and even cardiovascular disease and digestive issues.

The CDC also says stress can cause:

• Headaches
• Body pain
• Chronic health problems
• Trouble sleeping
• Trouble focusing
• Anger
• Sadness
• Frustration

Ultimately, emotional wellness is part of our total wellbeing. Regardless of how healthy we are physically, how well we eat, how much we work out...if we aren’t well emotionally, we are more susceptible to a variety of problems and illnesses. 

How Can I Improve Emotional Wellbeing?

The good news is that everyone can learn to handle stress and improve their emotional well-being. It all starts with paying better attention to your emotions, focusing on self-care, and putting yourself first!

The NIH has come up with ways to help people improve their emotional wellness, including:

• Reducing stress
• Getting better sleep
• Having a positive outlook on life
• Practicing mindfulness
• Reaching out to friends and family
• Getting help when you lose a loved one

Although these are some great ways for people to improve their emotional wellness, everyone is different and can have their own ways of dealing with stress and improving their emotional wellbeing.

Maybe you like to write poetry, or make art, or play loud music on your drums to let loose! Maybe you like spending time alone to unwind instead of with family. 

What’s important is that you find what's right for you and know that it's okay to take time for yourself. 

Gaining emotional wellness is a process that takes time to get right!

So don't feel discouraged if you still feel yourself getting stressed. It's normal, and overtime you'll learn what works best for you to decompress.

By improving emotional wellness, you can be able to better handle problems in life and gain what is known as "resilience." Resilience, according to the NIH, is our ability to have less negative emotions and bounce back when life gets rough. 

How Does Emotional Wellness Month Help?

Mental health is health, and while technically October is Emotional Wellness Month, you can help shed light on the importance of having a strong emotional wellbeing all year long. 

Some ideas to help include:

1. Participate in online forums or emotional support groups. You can provide support to someone who is struggling or find support for yourself or a loved one.

2. Host your own mindfulness groups, such as yoga or meditation classes with your friends or family. You can hold them at your local park when it’s nice out to get some fresh air at the same time. It's free, easy to do, and can let you spread positivity while increasing emotional wellness.

3. Share social media posts on emotional wellness from sites such as the NIH, or make your own newsletters or blogs to educate others on emotional wellness.

4. Get out there and laugh, enjoy time with others or alone.

5. Start journaling or take time to seek therapy and get in tune with your emotions. There's no better time than now to explore and work on your inner self!

Whatever you decide to do, take time to practice self-care and do anything that makes you happy and helps you get in tune with your emotions! 

Whether that's taking a walk or a bath, anything helps.

It also helps to join the conversation and reach out to your family and friends who might also be struggling with their own emotional wellbeing. By reaching out, offering support, and raising awareness on mental and emotional health, you can make a difference in the lives of friends and loved ones!