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  • Holiday Wellness 2025: 25 Science-Backed Ways to Reduce Stress, Boost Energy, and Stay Healthy All Season

    Holiday Wellness 2025: 25 Science-Backed Ways to Reduce Stress, Boost Energy, and Stay Healthy All Season

    Holiday Wellness 2025 is all about staying grounded, energized, and emotionally balanced during the busiest time of the year. Although the holidays bring joy and celebration, they also create stress, irregular routines, late nights, overindulgence, and emotional overwhelm. Because many people enter December feeling stretched thin, prioritizing wellness becomes more important than ever.

    This expanded guide offers twenty-five science-backed strategies to help you thrive. It includes deeper insights, holiday-specific examples, and additional transition words to optimize readability. You will also find a new bonus section called Holiday Wellness Rituals for 2025, designed to help you create meaningful daily habits that support emotional renewal during the season.

    As more people embrace longevity, stress reduction, and emotional well-being, the holidays have shifted from being purely indulgent to becoming an opportunity for restoration. Additionally, with travel, gatherings, decision-making, and financial pressures increasing during this season, wellness strategies help you maintain clarity and calm. Because the holidays often pull you in many directions, having a plan helps prevent burnout and supports a healthier, more joyful experience.

    The goal of Holiday Wellness 2025 is to help you navigate the season with ease, clarity, and confidence. Whether you want more energy, better sleep, calmer emotions, or just a more balanced approach to celebrating, these twenty-five strategies will empower you to stay healthy all season long.

    1. Start Each Morning with a Centering Ritual

    A centering morning ritual gives your mind a moment of stillness before the holiday rush begins. Whether you choose deep breathing, gratitude journaling, stretching, meditation, or a simple cup of tea without distractions, starting your day intentionally creates emotional balance.

    During the holidays, your schedule may shift frequently. However, even a short ritual helps your nervous system feel anchored. Therefore, choose a practice that feels natural and enjoyable so it becomes easy to maintain.

    2. Focus on Anti-Inflammatory Nutrition to Support Immunity

    Because holiday foods tend to be rich and sugary, inflammation often increases this time of year. Prioritizing anti-inflammatory foods such as blueberries, leafy greens, salmon, turmeric, ginger, garlic, and walnuts supports energy, digestion, and immunity.

    A study published by the National Institutes of Health shows that consistent consumption of anti-inflammatory foods can support healthy aging and reduce long-term oxidative stress.

    Adding even one anti-inflammatory component to each meal creates meaningful benefits throughout the season.

    3. Stay Hydrated Even on Busy Days

    The holidays often bring increased caffeine, alcohol, and salty foods, all of which dehydrate the body. Hydration supports clearer thinking, steadier mood, improved digestion, and healthier skin, especially during colder weather.

    Although water is ideal, you can make hydration more festive by adding cranberries, rosemary, orange slices, or cinnamon sticks. These holiday-inspired additions encourage consistent drinking while offering antioxidant support.

    4. Add Targeted Supplementation for Seasonal Stress

    Because schedules fluctuate and emotional stress increases during the holidays, supplementation becomes incredibly helpful. Targeted nutrients support energy, sleep, emotional stability, and cognitive clarity.

    For stress relief and emotional support, the Well Being System by Bu Renewed offers both a morning and evening formula that encourages calm, balance, and restful sleep:

    Supplements create a steady foundation that helps the body adapt to holiday intensity.

    5. Move Your Body Daily to Boost Holiday Energy

    Movement increases endorphins, supports metabolism, improves mood, and helps balance holiday indulgences. Although routine workouts may be harder to maintain in December, movement does not need to be strenuous.

    You can incorporate holiday-specific activities such as walking through festive neighborhoods, dancing to seasonal music, or doing gentle morning yoga before gatherings. Even short bursts of movement have a noticeable impact on energy and mindset.

    6. Use Deep Breathing as a Fast Reset Tool

    Deep breathing is one of the quickest ways to reduce stress. Because it activates the parasympathetic nervous system, it lowers cortisol and calms the mind almost immediately.

    During holiday shopping, travel, or social events, taking a few intentional breaths helps recentre your emotions. Moreover, breathing exercises can be practiced anywhere, making them an easy go-to wellness tool.

    7. Support Healthy Aging Throughout the Season

    For people over 50, maintaining energy, joint mobility, and resilience is essential during the holidays. Cold weather, long days, and increased activity can strain the body. However, simple practices such as stretching, hydration, and collagen-supporting nutrition help you stay agile and comfortable.

    For deeper support, the Age Well System by Bu Renewed promotes joint health, collagen formation, and cellular energy, which are all crucial during a busy holiday season:

    Healthy aging is a year-round priority, but the holidays offer a perfect reminder to give your body extra care.

    8. Set Boundaries to Avoid Holiday Burnout

    Holiday burnout occurs when responsibilities exceed your emotional and physical capacity. Because December is filled with invitations, expectations, and obligations, boundaries help protect your mental well-being.

    It is okay to say no. In fact, choosing what supports your peace will allow you to enjoy the season more deeply. Additionally, people often appreciate honesty and clarity during this time of year.

    9. Reduce Sugar Without Giving Up Holiday Treats

    You can enjoy holiday foods without feeling sluggish afterward. Pairing sweets with protein or fiber helps stabilize blood sugar and prevents energy crashes. Although treats are part of the season, moderation ensures you maintain steady energy throughout the day.

    You might also bake with natural sweeteners, add fruit-based desserts, or choose dark chocolate for a healthier festive option.

    10. Build a Sleep-Promoting Evening Routine

    Quality sleep is essential for mood, immunity, weight management, and cognitive function. However, holiday gatherings, travel, and late-night events often disrupt rest. Therefore, building a gentle evening routine helps signal your body to unwind.

    You might dim the lights, sip calming tea, stretch, or disconnect from screens. These small rituals improve sleep depth and help you wake up refreshed.

    11. Strengthen Mental Clarity During Holiday Chaos

    Gift planning, travel, budgeting, and organizing gatherings can overwhelm your cognitive bandwidth. Supporting brain health ensures you stay focused and productive rather than scattered or stressed.

    The Stay Sharp System by Bu Renewed offers natural cognitive support for memory, clarity, and mental energy:

    This support is especially valuable during the holidays, when demands are higher and decision-making increases.

    12. Create Calming Holiday Spaces at Home

    Your home environment influences your mood more than you might realize. Because clutter and disorganization increase stress, creating calming spaces encourages emotional balance.

    During the holidays, adding soft lighting, cozy blankets, winter scents, or seasonal greenery helps cultivate peace. Small touches create an inviting atmosphere that supports relaxation.

    13. Practice Mindful Eating at Holiday Meals

    Mindful eating enhances enjoyment and prevents overeating. Slowing down, savoring flavors, and paying attention to hunger levels helps you stay connected to your body’s needs.

    Because holiday meals are often rich and abundant, mindful eating allows you to enjoy everything without discomfort.

    14. Limit Alcohol for Better Mood and Energy

    Although alcohol is common at holiday events, excessive drinking disrupts sleep, increases anxiety, and drains energy. Moderation supports clearer thinking and emotional wellness.

    Sparkling water with citrus, herbal teas, or alcohol-free mocktails offer festive alternatives without the side effects.

    15. Nurture Relationships with Presence and Intention

    The holidays highlight connection, making this a perfect time to strengthen important relationships. Although schedules are busy, meaningful conversations improve emotional health and reduce stress.

    Even short moments of connection—phone calls, thoughtful messages, or shared meals—create lasting positivity.

    16. Practice Daily Gratitude to Strengthen Emotional Balance

    Gratitude is especially powerful during the holidays because it shifts your focus from stress to appreciation. Writing down three things you are grateful for each day improves mood, reduces anxiety, and increases emotional resilience.

    A study highlighted by the American Psychological Association shows that gratitude practices significantly improve mental health and overall life satisfaction.

    Although the holiday season often moves quickly, pausing to acknowledge meaningful moments helps you stay grounded.

    17. Maintain Your Routine as Much as Possible

    Schedules become unpredictable in December, but maintaining aspects of your normal routine helps your body feel stable. Whether you keep a consistent sleep schedule, morning ritual, or mealtime structure, routine supports your nervous system and energy levels.

    Even if your schedule changes, holding onto a few familiar habits prevents overwhelm and promotes emotional steadiness.

    18. Strengthen Immunity Through Nourishing Choices

    Holiday gatherings, cold weather, and travel can challenge your immune system. Therefore, adding vitamin-rich foods, hydration, sleep, and stress-management tools helps keep your defenses strong.

    Citrus fruits, brightly colored vegetables, garlic, ginger, and zinc-rich foods all support immune resilience. Additionally, minimizing stress helps your immune system function more effectively.

    19. Create Quiet Moments for Mental Reset

    Because the holidays are noisy and overstimulating, building small moments of silence into your day can reset your nervous system. Even 60 seconds of quiet can improve clarity and reduce stress.

    Quiet moments might include sitting in your car before entering a store, stepping outside for fresh air, or taking a brief break from conversation. These pauses offer surprising emotional relief.

    20. Add Gentle Detox Practices to Feel Lighter

    Detox practices do not need to be extreme. In fact, gentle daily habits support digestion, reduce bloating, and improve energy during the holidays.

    Simple habits include:

    • warm lemon water in the morning

    • dry brushing

    • herbal teas

    • leafy greens

    • stretch sessions

    • warm epsom salt baths

    These supportive practices help your body process heavier foods and maintain a sense of lightness.

    21. Reduce Screen Time to Improve Presence and Calm

    Although technology keeps us connected, excessive screen time increases anxiety and disrupts sleep, especially during late-night scrolling. Reducing screen time during the holidays encourages deeper presence with loved ones and helps your mind unwind.

    You can set gentle boundaries like turning off devices one hour before bed or avoiding your phone during meals. These simple intentions increase joy during gatherings and promote a calmer mindset.

    22. Keep Healthy Snacks Nearby for Steady Energy

    When hunger hits suddenly, it is easy to grab sugary treats or holiday baked goods. Having nutritious snacks ready allows you to make choices that support energy and clarity rather than causing crashes.

    Great holiday-season snacks include:

    • almonds or walnuts

    • Greek yogurt

    • hummus and vegetables

    • fruit

    • high-protein bars

    • cottage cheese cups

    These foods maintain balanced blood sugar and support better decision-making throughout the day.

    23. Stretch in the Evenings to Release Tension

    Holiday activities can create physical tension—standing for long periods, cooking, decorating, shopping, and traveling all affect your body. Evening stretching helps release tight muscles, calm your mind, and improve sleep.

    Focus on the neck, shoulders, hips, and lower back. These areas carry the most holiday tension and respond well to gentle movement.

    24. Give Yourself Permission to Rest Without Guilt

    Rest is not only healthy—it is essential. Because December is often overscheduled, intentionally resting protects your mental and physical well-being. Allowing yourself to pause, nap, or simply enjoy a quiet moment helps you recover from seasonal demands.

    Rest prevents burnout, strengthens immunity, and restores emotional balance. You deserve it.

    25. Choose Joyful Practices to Enhance Holiday Spirit

    Daily joy is a wellness tool. When you incorporate small joyful activities—such as listening to music, baking, being in nature, decorating, or connecting with loved ones—you naturally reduce stress.

    Joy increases serotonin and dopamine, elevating your emotional state. Because joy is contagious, these practices enhance both your well-being and the environment around you.

    BONUS SECTION: Holiday Wellness Rituals for 2025

    Even though the holidays are busy, introducing simple wellness rituals can transform your entire experience. These rituals create emotional grounding, physical resilience, and a deeper sense of meaning throughout the season.

    Below are seven powerful holiday wellness rituals designed specifically for 2025:

    1. The Morning Light Ritual

    Begin your morning by stepping outside or standing near a bright window for natural sunlight. This ritual resets your circadian rhythm, boosts serotonin, and improves mood. It also helps you feel more awake during darker winter mornings.

    Even one minute of light exposure makes a difference.

    2. The Seasonal Gratitude Reflection

    Choose one moment each day to reflect on something holiday-related that brought you joy—perhaps a conversation, a warm drink, or a cozy moment. This ritual trains your mind to notice positive experiences throughout the season.

    Because gratitude increases emotional resilience, this practice helps you stay balanced even during stressful events.

    3. The Warm Cup Wind-Down

    Create a nighttime ritual with a calming beverage such as chamomile tea, peppermint tea, or warm lemon water. This signals your body that evening is approaching, preparing your nervous system for sleep.

    Adding calming music or dim lighting enhances the ritual’s soothing effect.

    4. The Holiday Walk

    Go for a daily walk—whether through a decorated neighborhood, a quiet park, or a bustling market. Walking relieves stress, boosts energy, and supports digestion.

    Moreover, it helps you experience the beauty of the season rather than rushing through it.

    5. The Digital Sunset

    Choose a time each night to disconnect from screens. Because blue light disrupts melatonin production, setting a “digital sunset” encourages better sleep.

    This ritual also improves presence during evening gatherings and increases overall calm.

    6. The Seasonal Reset Breath

    Before transitioning between activities—such as entering a party, starting dinner, or sitting down to wrap gifts—pause and take three deep breaths. This ritual resets your emotional state and keeps your mind steady.

    Small resets throughout the day prevent overwhelm.

    7. The Holiday Self-Compassion Moment

    Give yourself one moment each day to acknowledge your efforts. Whether you are hosting, working, traveling, shopping, or taking care of others, offer yourself kindness.

    Self-compassion strengthens emotional resilience and reduces guilt, stress, and pressure.

    Final Thoughts: Holiday Wellness 2025 Is a Celebration of Renewal

    Holiday Wellness 2025 encourages a holistic approach to the season—one that prioritizes health, joy, calm, and emotional presence. When you follow these twenty-five strategies, you create a foundation of strength and clarity that supports you through every celebration.

    This season is an opportunity to renew your relationship with your mind, your body, and your habits. Whether you choose to embrace gentle movement, reduce sugar, practice gratitude, sleep deeply, or set healthy boundaries, each small action creates meaningful change. These habits not only guide you through the holidays—they also prepare you for a vibrant, energized, and fulfilling new year.

    Additionally, supporting your well-being with science-backed supplements such as the Well Being System, the Stay Sharp System, and the Age Well System enhances your resilience. These targeted systems help reduce stress, improve cognition, and support healthy aging from the inside out, making them ideal partners during the holiday season.

    Wellness during the holidays is not about perfection. Instead, it is about staying connected to what matters most—your energy, your clarity, your joy, and your health. When you combine intentional practices with compassion for yourself, you transform the holiday experience into something uplifting and nourishing.

  • 3 Simple Ways to Boost Your Metabolism

    3 Simple Ways to Boost Your Metabolism

    Not only does our metabolism determine how many calories we burn daily, but it also relates to the efficient use of nutrients. Metabolism slows as people age for a variety of reasons. Fortunately, one can take several preventative steps to keep their metabolic rate from dropping. 

    Muscle Your Metabolism

    One significant contributing factor to slowing our metabolism with age is the loss of muscle mass. Muscles are involved with metabolic functions, like regulating blood sugar, cholesterol levels, and amino acid reserves needed for repair and recovery. The consensus is that muscle tissue burns more calories, at a rate of six calories per day per pound of muscle versus two to three calories burned a day per pound of fat. The more muscle mass one has, the more calories their body will burn.

    It isn’t necessary to lift heavy weights or do complicated exercises to maintain or build muscle mass. Using light weights is also effective. Regular strength training is linked to better balance and mobility. Strength training also builds bone density. It is a protective measure against injuries like fractures and conditions such as osteoporosis. 

    Green Tea for Metabolism

    Caffeine is the main component of green tea that provides an energetic boost to the metabolism. However, a substance known as ECGC, short for epigallocatechin gallate, is the real star. It is an antioxidant form that contributes to an increased metabolic rate. 

    ECGC helps cells release energy stored in the form of fat. As this energy becomes available in the bloodstream, it can be used by other cells. For example, muscle cells may utilize this energy by lifting weights. Exercise and other physical activity enhance the metabolic effects of ECGC. Taking green tea extract can increase your body’s daily calorie usage over time. Stage 1 Neuro Complex in the Stay Sharp System from Bu Renewed includes green tea extract. 

    Green tea has the added benefit of preventing cognitive decline as we age. 

    Breakfast Metabolism Boost

    While many fad diets include delaying “the most important meal of the day,’ skipping breakfast affects our metabolic rate. The first meal we eat wakes up the metabolic function. 

    It is also related to circadian rhythms. Genes known as clock genes are activated when we eat on a time-specific routine. Some of these genes are related to stabilizing blood sugar levels and hormone balance. Eating breakfast every morning ensures that your body’s metabolism is up and running. Breakfast should include lean protein, carbohydrates, and healthy fats. 

    Positive health outcomes and disease reduction are linked with establishing consistent breakfast routines.

    Metabolism Matters

    Taking simple steps, such as those listed above, can have a compound effect. 

    Strength training just a few days a week can build muscle mass that burns more calories. But, it also protects your body against injuries and makes everyday tasks easier. 

    Incorporating green tea into your diet or supplement regimen will activate fat-burning. It will also protect your brain from some of the effects of aging.

    Taking time to eat breakfast each day helps turn on the metabolism. However, it is also supporting genetic expression related to several body processes.

  • Magnesium Forms Simplified

    Magnesium Forms Simplified

    Magnesium is known for being an essential element for health and well-being. It comes in many forms, and the magnesium benefits range from digestion support to neurological enhancements. Many people are deficient in magnesium, however, it is available in many common foods as well as in supplemental forms. 

    What is Magnesium?

    We need magnesium for about 300 body processes and reactions.  Around two-thirds of adults in the Western world are estimated to be deficient in this macromineral. Low magnesium levels can lead to a variety of health concerns. Often, magnesium supplementation is used to treat a wide range of conditions, from sleeplessness to sore muscles, to more intensive or acute cardiovascular emergencies. 

    Magnesium is a generally safe supplement with very few side effects or risks. There are many magnesium benefits, and its many forms offer more specific applications and uses. Most adults need 320-420 milligrams of magnesium per day from food. If this is challenging, finding the right Magnesium supplement might help. Many forms of Magnesium are available to be purchased. It is available in powders, capsules, bath soaks, lotions, sprays, and more. 

    Do I Need More Magnesium? 

    Doctors can test your Magnesium levels to determine if you have adequate levels or a deficiency. They can use various tests, such as blood plasma or urine, to establish magnesium levels. Based on test results, medical professionals can recommend magnesium forms that are best suited to address the symptoms. 

    If you have low magnesium levels, you might experience muscle cramping or involuntary twitching. Someone with a magnesium deficiency might also experience anxiety or other mental health challenges. High blood pressure isanother symptom of insufficient magnesium. Low magnesium is also associated with osteoporosis general fatigue and muscle weakness. 

    What are Some Common Magnesium Forms?

    Magnesium comes in many forms, usually bonding with one or more other molecules or particles. However, some of these forms contain a higher concentration of magnesium than others. Absorption rates are different based on the composition and concentration of magnesium in each form. 

    Magnesium Citrate

    Magnesium bonds to citric acid molecules to make Magnesium Citrate. It is considered one of the most bioavailable forms of magnesium, meaning it is very easy for the body to absorb, and found in many health and wellness supplements. The Stage 1 Stress Support System in the Well Being Product Line contains Magnesium Citrate.

    Magnesium Chloride

    Magnesium combines with chlorine molecules to form Magnesium Chloride. This is the form of magnesium found in salt water in oceans and lakes. It can usually be purchased as flakes for bath soaks or in capsule form. Magnesium Chloride will absorb into the body through the skin while bathing and can help increase magnesium levels. It is also available in capsule form. 

    Magnesium Glycinate

    The amino acid glycine and magnesium combine to create Magnesium Glycinate. Glycine acts as a sleep aid and neurological booster. Research shows Magnesium Glycinate positively affects mood and sleep. Although more research is needed, some evidence also suggests it can help with headaches. 

    Magnesium Hydroxide

    Milk of Magnesia is a common name for this form of Magnesium. Magnesium, hydrogen, and oxygen combine in this form. Constipation or other digestive upsets such as heartburn can be relieved by taking this magnesium form. Magnesium Hydroxide contains 61% elemental magnesium, which is the highest concentration of any of the magnesium forms.

    Magnesium Lactate

    Lactic acid combines with Magnesium to form Magnesium Lactate. Our muscles naturally produce lactic acid. The body can easily absorb this magnesium form. Magnesium Lactate helps to relieve pregnancy leg cramps and relief during menstrual cycle.

    Magnesium L-threonate

    Threonic Acid bonds with magnesium to form Magnesium L-threonate. This magnesium form is easily absorbed into the brain and may have other neurological benefits, though more research is needed.

    Magnesium Malate

    Malic Acid and Magnesium come together to make Magnesium Malate. Studies have shown this magnesium form to be highly bioavailable, or better absorption than others. 

    Magnesium Orotate

    Orotic acid bonds to Magnesium in this form. Orotic Acid is a type of genetic material that helps with cell delivery. Magnesium Orotate is easily absorbed.  It may also enhance heart health.

    Magnesium Oxide

    Oxygen and magnesium combine to form Magnesium Oxide. It is an effective treatment for constipation, indigestion, and headaches.

    Magnesium Sulfate

    The commonly used name for this form of Magnesium is Epsom Salts. It is a combination of Magnesium, Sulfur, and Oxygen. 

    Magnesium Taurate

    A combination of Taurine and Magnesium makes up this form of Magnesium. Taurine and Magnesium both helpregulate blood sugar in patients with Type 2 Diabetes. Magnesium Taurate also protects against cardiovascular disease and hypertension. 

    Magnesium Food Sources

    Many readily available foods contain magnesium. Legumes, such as black beans and edamame, have high magnesium content. Spinach, kale, and avocado offer the highest levels of magnesium among vegetables. Nuts, such as almonds, peanuts, and cashews contain magnesium as well. Whole wheat products, especially oatmeal, are also excellent sources of magnesium. Dark chocolate also boasts a considerable magnesium content. 

    While some people may be able to reach their target intake through diet, many people use supplementation to maintain adequate magnesium levels. Depending on health and wellness goals, someone might choose singular or multiple forms of magnesium. 

    Magnesium in Bu Renewed 

    Both the Bu Renewed Well Being System and Stay Sharp System contain Magnesium, which makes supplementation convenient. 

    The Well Being System assists with stress management, anxiety reduction, and better sleep. Stage 1 Stress Support Complex contains 25 milligrams of Magnesium Oxide and provides 6% of the recommended daily value. Stage 2 Sleep Support Complex includes 13 mg of Magnesium Citrate, providing an additional 3% daily value. 

    The Stay Sharp System supports memory, cognition, and mood. Stage 1 Neuro Complex has 50 milligrams of Magnesium Oxide, which is 13% of the recommended daily intake. 

    Magnesium is a vital part of the body’s optimal functioning. Finding a magnesium supplement that is right for you can help you age well. 

  • Practicing Mindfulness for Your Health

    Practicing Mindfulness for Your Health

    By prioritizing learning about mindfulness for your health techniques, one can find new routines and practices that can increase feelings of calm and peace while minimizing stress or anxiety-related feelings. Peruse this blog to find simple ways to practice mindfulness throughout your day and how it can benefit your health!

    What is Mindfulness?

    We often hear buzzwords, such as mindfulness, but might only sometimes receive practical instructions for integrating these beneficial practices into our daily lives. Psychology Today offers the definition, “Mindfulness is a state of active, open attention to the present. This state is described as observing one’s thoughts and feelings without judging them as good or bad.”Mindfulness helps people cope with difficult emotions and can decrease stress and anxiety. One does not have to become a Yogi, meditate, or ascribe to any specific method to increase mindfulness in our daily lives. While yoga and meditation are certainly ways to practice becoming more mindful, here are five simple ways to practice mindfulness daily. 

    1.   Be Present in the Moment

    Sometimes, the busyness and demands of life can interfere with our ability to appreciate the beauty, abundance, or simplicity right in front of us. One mindfulness technique people can begin to make a part of their routine is “Being Present.” There are many ways to approach this, and as it becomes more natural, many individuals find unique ways to be and stay present. 

    We can recognize and pay attention to things around us using our senses. Try out this sample exercise to practice becoming more mindful:

    • Name five things I can see.
    • Name four things I hear.
    • Name three things I can smell.
    • Name two things I can touch.
    • Name one thing I can taste.

    This exercise can be done orally, in writing, or quietly in the mind. It helps to bring our focus and attention to what is directly in our space. 

    One can also practice mindfulness by simply sitting in silence and observing. The categories and quantities are only meant to be a guide. Still, for the longevity of our mindfulness practices, finding what feels natural and comfortable based on one’s personality and goals is essential. 

    2.   Breathe Deeply with Mindfulness

    Oxygen is vital to life, and our breathing patterns can affect our bodies in many ways. Breathing deeply and paying attention to the breath is a form of mindfulness. Sometimes, in stressful situations, we might take shallow breaths or hyperventilate. Becoming mindful of breathing patterns can help to not only regulate breathing but also help bring down levels of stress and anxiety. 

    Square Breathing is a sample mindfulness technique that can help one become more aware of their breathing and bring regulation to the body.

    • Inhale for four counts.
    • Hold for four counts.
    • Exhale for four counts.
    • Hold for four counts.
    • Repeat until breathing is regulated. 

    There are also apps and other media to help regulate our breathing. One can explore different options to find which tool works best for their individual preferences. If the square breathing example isn’t comfortable, one can simply bring attention to their breath or breathing,  

    3.   Gratitude

    Another powerful mindfulness practice is gratitude. By taking the time to be thankful for the things one appreciates in life, one may experience various benefits, such as improved sleep, reduced inflammation, and a better mood. Some people might keep a gratitude journal, give thanks through prayer, send thank you cards or notes, or publicly express gratitude on social media. It does not matter how one practices gratitude; the benefits are the same. 

    Suppose one is having difficulty identifying what they are grateful for. In that case, some helpful categories might include family, friends, home, community, material things and personal belongings, experiences such as trips or concerts, individual skills or talents, support professionals, occupation, education, services, pets or animals, technology, or ideas such as freedom. This mindfulness practice can include anything that spurs a sense of thankfulness, gratitude, or appreciation. 

    4.   Examine Your Thoughts Without Judgement

    Negative thoughts are sometimes unavoidable. There is nothing wrong with having various ideas and feelings throughout the day. However, it can become a problem if this thinking reaches one extreme, rumination or another, toxic positivity. Practicing curiosity about our thinking patterns and analyzing them with non-judgment is one mindfulness practice that can be easily implemented. 

    The next time a negative thought arises, practice self-compassion and understanding. Instead, avoid self-blame or shame by consciously accepting the thought and avoiding the urge to label it as good or bad. Having a non-reactive response to our thoughts is a very beneficial mindfulness technique.

    5.   Get Out in Nature for Mindfulness

    One straightforward way to connect with mindfulness practices and find a sense of calm is to spend time outdoors or in natural spaces. Being in nature provides fresh air to breathe, but it can also have effects like slowing the heart rate, reducing stress hormones, and helping our brains calm down. Also, when we are focused on the natural world around us, we are less likely to be connected to a device such as a phone, tablet or computer. As crucial as exploring nature is, one must also prioritize screen-free, media-free time daily. Research shows a variety of stress-reducing and health-boosting benefits from increasing the time spent in nature. 

    Brain Health Support 

    The Well Being System offers a variety of stress-reduction and mood-regulation benefits. Pairing the herbs, vitamins, minerals, and extracts in this comprehensive wellness system with the mindfulness practices described above will help you reach your goals for stress management, sleep quality, and anxiety reduction. Stage 1 provides the daily neurological support needed for managing stress and anxiety. Ashwagandha, Vitamin B Complex, and St. John’s Wort support mood regulation. Stage 2 supports a restful sleep. Valerian Root, GABA, and L-Theanine promote relaxation. Melatonin, Chamomile, Lemon Balm, L-Tryptophan, and Magnesium are natural sleep aids. 

    One could even pair mindfulness practices with taking supplements to help form routines and increase the use of mindfulness techniques during the day. As we age, taking the time to nourish our mind, body, and soul becomes vital. Using a combination of scientifically proven supplement formulations and daily mindfulness practices can contribute to improved cognitive, physical, and emotional performance.