Why Massage Matters in a Hectic Work Life

• Stress Relief: A cornerstone benefit of massage is its ability to reduce stress. By lowering cortisol levels and increasing endorphins, massage therapy helps employees manage work-induced tension effectively.
• Productivity: Regular massages improve circulation and oxygen flow to the brain, enhancing focus and decision-making capabilities. Wellness practices like massage significantly impact employee engagement and efficiency.
• Preventing Burnout: Incorporating massages into weekly or bi-weekly routines offers a structured opportunity to relax, recharge, and reset, combating burnout before it spirals into a serious issue.

The Business Case for Corporate Wellness Programs

For companies, providing access to massage services through wellness initiatives is more than just a perk—it’s a competitive advantage. Soothe’s corporate wellness programs, for example, deliver flexible, on-site services tailored to busy professionals. These offerings not only reduce stress but also enhance employee retention and satisfaction.

Accessibility: The Modern Twist

Technology has revolutionized how we access wellness. On-demand platforms like Soothe allow individuals to book massages that fit seamlessly into their schedules. This eliminates the traditional barriers of time and location, making self-care more accessible than ever before.

Wellness, Delivered

Incorporating regular massage into your routine isn’t just about luxury—it’s about cultivating resilience in a demanding world. Whether you’re an individual seeking better work-life balance or a company striving to boost team productivity, massage therapy stands out as a simple yet transformative tool. Wellness is no longer a luxury; it’s a necessity—and platforms like Soothe make it easier than ever to embrace it.

Soothe Can Help:

• Reduce workplace stress and improve mental clarity.
• Enhance employee satisfaction and retention with corporate massage programs.
• Leverage technology to make wellness accessible and hassle-free.

Ready to take a step towards a healthier, more productive work-life? Explore Soothe’s offerings and see how easy it is to bring wellness directly to your doorstep.

The post The Power of Regular Massage in a Busy Work Schedule for Work Stress Relief appeared first on Soothe.

With that, can a massage lower blood pressure? In short, it can help. Natural wellness methods such as massage therapy have shown benefits in studies for managing high blood pressure. We break down how that works if you’re experiencing high blood pressure or low blood pressure, and what to look out for in a massage session to make it effective for you.

What is High Blood Pressure and Why Does it Matter?

High blood pressure, also known as hypertension, occurs when your blood pressure remains consistently higher than normal. While your blood pressure typically fluctuates throughout the day based on your activities, this designation is applied when your blood pressure measures consistently above what is normal and proportional to your daily activities.

Having blood pressure measured consistently above that normal baseline may result in a diagnosis of this condition, as the higher your blood pressure levels are, the more risk you have for other health problems, such as heart disease, heart attack, and stroke.

The Science Behind Massage and Blood Pressure

There are a multitude of studies that exist currently confirming that massage therapy can decrease your heart rate, reduce cortisol levels, and lower your blood pressure. Where the criticisms lay, however, is in the quantity of time that one may experience the positive effects of massage therapy when it comes to lowering blood pressure. It should be noted that stress and high blood pressure go beyond stress, and include a multitude of other factors, such as white coat hypertension, job stress, social environment, race, and emotional distress. Research shows that massage therapy can help reduce both systolic and diastolic blood pressure levels. 

There are two blood pressure numbers in a blood pressure reading, referring to the systolic and diastolic blood pressure levels respectively. Systolic blood pressure measures the force of blood being pushed out of the heart during contraction and is the first number you see in a blood pressure level reading. Diastolic blood pressure, on the other hand, reflects the pressure in the arteries when the heart is at rest and filling with blood, which represents the second number. A common “normal” reading would look like 120/80 mm Hg, with 120 being the systolic pressure and 80 representing the diastolic pressure.

So, how can a massage lower blood pressure? A massage can reduce cortisol, which is a stress hormone, and boost your endorphins, promoting relaxation. Massages can improve your blood’s circulation, aiding the cardiovascular system in its work of moving your blood throughout your body. It also stimulates the parasympathetic nervous system, reducing heart rate and inducing calm.

Types of Massages for Managing Blood Pressure

1. Swedish Massage

A Swedish massage is an excellent choice for those who are looking to manage or lower their blood pressure. It offers a gentle yet effective way to reduce stress and promote relaxation. By improving blood circulation and encouraging the body’s relaxation response, Swedish massages help ease tension that can contribute to hypertension.

For a deeper relaxing experience, consider incorporating aromatherapy into your Swedish massage session. Aromatherapy uses essential oil scents to deepen your relaxation by creating a multi-sensory experience that supports your overall physiological well-being. Whether it’s your essential oil scents that you are providing or going with an enhancement option such as what Soothe offers with massage packages, you have additional options to deepen your relaxation. 

2. Reflexology Massage

Reflexology massage is another powerful wellness option for individuals looking to manage or lower their blood pressure. This specialized technique targets specific pressure points in your feet, hands, or ears to promote overall well-being. It aims to alleviate stress and improve circulation, leaving the recipient feeling balanced and revitalized​.

For a deeper relaxing experience, consider incorporating aromatherapy into your Reflexology massage. The calming properties of aromatherapy help you create a multi-sensory experience that supports your physiological well-being. With Soothe, you can experience the transformative effects of reflexology wherever you are, whenever you want, to meet your needs for relaxation and health.

Precautions of Low Blood Pressure Massages

While massage therapy offers many benefits to those with hypertension, individuals with low blood pressure should take certain precautions. Consulting your medical team before booking a wellness experience such as a massage is necessary to understand your options, as different types of massage can have different effects on the body. It’s common for massage recipients to feel a bit lightheaded after a massage, as most methods of massage can lower your blood pressure in the immediate term. 

To ensure a safe and comfortable experience, communication is key, and you should communicate any pertinent information to your massage therapist before the session. Therapists may adjust techniques to be gentler and avoid prolonged exposure that could cause your blood pressure to drop further. Staying hydrated before, during, and after your session may also help mitigate any potential side effects.

Find Your Relaxation With Soothe

With Soothe, our licensed therapists tailor each session to your unique needs to ensure a safe and comfortable experience. Whether you’re managing a massage with high blood pressure or low blood pressure, our Swedish and Reflexology massage options offer a relaxing and restorative approach to support your overall health goals.

Book a massage appointment easily in any way, anywhere, anytime, to suit your needs with Soothe.

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Above all else, doing what makes you feel good and brings you joy should be prioritized. As proponents of prioritizing self-care overall, Soothe put together a few seasonal winter self-care ideas to try out.

Winter Self-Care Ideas to Try

Keep Your Immune System Strong

Winter is a time when our immune systems may be tested. You’re likely hard-pressed to find fresh, local foods to add to your diet, but looking out for seasonal and nutrient-rich foods such as citrus fruits and leafy greens, staying hydrated, and getting a sufficient amount of sleep each night can help.

Be Kind to Yourself

It can be easy to feel the blues with the lack of vibrancy and light that the other three seasons tend to give Americans, and you should give yourself grace because of it. Recognize that this is a season where it is perfectly fine to slow down and practice not only mindfulness but self-compassion as well. This will allow you to feel your best without overextending yourself.

Find Joy in Movement-Even Indoors

While winter weather conditions may discourage you from partaking in outdoor workouts consistently, maintaining a fitness routine is vital for your overall health. If activities outdoors like walking, skiing or snowshoeing are out, consider swapping outdoor activities for options such as stretching, yoga, indoor workout classes, or other low-impact exercises to keep your muscles active and your mood elevated. 

Hydrate and Nourish Your Skin

Cold, dry air can take a toll on your skin. The skin is the largest organ of the human body. Hydration should be a priority, meaning you should not only drink plenty of water for your body to function properly but also utilize moisturizing skincare products to protect and soothe your skin. Incorporating nourishing treatments such as a hydrating facial can also help you look and feel your best for the winter holidays. 

A Hydrating Facial from Soothe provides deep moisturization, replenishes your skin’s natural barrier, and restores that healthy glow. Delivered by a licensed professional in the comfort of your home, it’s the perfect way to combat winter dryness while indulging in a moment of self-care.

Go Outside 

While this might be a bit of a difficult task when it comes to cold weather self-care, going outside, even just for a short walk may just be what you need to keep your “chill”. Sunlight, even for a short period, can make a difference in boosting your mood and allowing you to reconnect with nature. You may want to also consider light therapy to supplement the lack of sun during this time of year.

Protect Your Mental Health During the Colder Winter Months

Cold weather and being short on daylight can impact your mood. Many individuals experience Seasonal Affective Disorder (SAD), which can be difficult at times to manage. When you’re able to, integrating some of the options mentioned above can help bolster your mood.

Add Massages to Your Winter Self-Care Routine

Winter is the perfect time to add massages to your self-care routine as we move into 2025. Whether it’s to ease tension from the cold or just to relax and de-stress, a massage is an excellent way to stay warm and refreshed. Soothe makes it easy to enjoy these benefits with professional, on-demand massage services tailored to your needs.

If you’re ready to take the first step of a self-care massage, Soothe is here to help you feel good, no matter what season. Whether you’re seeking relief after shoveling too much snow or simply want a moment of relaxation solely focused on you, Soothe offers personalized, mobile massage services that come to you whenever, wherever. Let this winter be the season where you prioritize yourself.

The post Winter Wellness Tips: Adapting Self-Care Routines to the Changing Seasons appeared first on Soothe.

Small adjustments may help you feel balanced in this transitional season. Prioritizing your self-care should always matter, as it can impact your mindset and overall well-being. Here are four seasonal fall wellness tips for you to try.

Fall Wellness Tips to Try Out

Boost the Immune System

As fall sets in, it’s a good time to check in with your health. Use this time to get up to date on any yearly vaccinations for illnesses such as the flu, or visit your doctor for a check-up. It’s easy to let these priorities slip by the wayside if you were busy during the summer months. 

Consider as well any dietary adjustments that you want to make as the seasons change. While this can vary by region, look out for pumpkin, squash, kale, sweet potatoes, and apples on your next grocery shopping trip. Eating in season with local produce can be not only a creative way to cook, but something that helps your overall health.

Check-in With Your Mental Health

Fall can be a beautiful time of year, with the leaves changing, and the temperature outside dropping. As this happens, however, the way that you are used to regulating your nervous system may need to change. With less time spent outdoors, what can bring you joy? Hone in on one activity that is just for you every day. This could be as simple as picking up a local art class indoors, or spending time reading in a favorite cozy chair with fairy lights providing ambient lighting.

What you may find is that others are feeling the same way too. Talking about your feelings openly with others is valuable relationship-building. Being an outlet of positivity when offering encouragement and support to others is another potential option for giving back the kindness and energy that you receive, creating a cycle of mutual support and empowerment.

Adapt Your Fitness Routine

As we move into fall, your movement plan may also need to acclimate. From cool weather to preparing for snowy weather, some activities may need to move indoors, or be done at different times of the day to ensure you have time to prioritize these activities. This could include checking the weather before partaking in outdoor activities so you can be prepared for what is to come. For some, this is simply layering up, but for others, this might mean taking the time to move the activity to a local gym or recreation center. 

Similarly, this may be a time to take stock of what you have been enjoying over the last year. Did you stick with a yoga class as a part of a new year’s resolution? How is that going? Do you look forward to each session, feeling more balanced and energized, or has it become more of a chore than a joy? Consider what you can replace that time with in your routine if needed, or stay the course if you are still finding joy in it.

Practice Mindfulness

It’s easy to get swept up into the whirlwind of responsibilities with the upcoming holidays. Mindfulness helps ground you and keep stress at bay. Practicing mindfulness is something that can be done in small, bite sized pieces every day.

Additionally, use this transitional period to reassess personal goals and setting intentions for the rest of the year. Whether prioritizing self-care, deepening relationships, or focusing on your wellness routines, mindfulness can help you stay in tune with what truly matters. Taking the time to slow down and appreciate the vibrant reds, oranges, and yellows in nature or just taking an extra moment to enjoy your morning coffee are all excellent ways to practice mindfulness in your daily routine this fall.

The Role of Massage in Self-Care in the Fall

As seasons shift, there’s no need to follow rigid guidelines to feel your best. These fall wellness tips are for you to integrate as they make sense in your life. Fall can bring on cooler temperatures, shorter days, and shifts in our energy levels, making it the optimal time to focus on yourself. A fall massage can help ease any physical tension that builds up from these changes in weather and lifestyle, and supports your mental wellness by reducing stress.

If you’re ready to take the first step of a self-care massage, Soothe is here to help you feel good, no matter what season. Whether you’re seeking relief from seasonal aches or simply want a moment of relaxation solely focused on you, Soothe offers personalized, on-demand massage services that come to you. Let this fall be the season where you prioritize yourself and recharge with the power of touch.

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What is an HSA?

A Health Savings Account (HSA) is a pre-tax savings account for individuals with eligible high-deductible health plans (HDHPs) to pay for qualified medical expenses for yourself, your spouse, or eligible dependents. What is qualified depends on the plan, but can include medications, many medical items that can be purchased at a pharmacy, preventative and emergency healthcare, dental, and vision costs. 

Both the growth and withdrawals from this savings account are tax-free as long as they are utilized for qualified medical expenses, such as holistic healthcare (aka, what an HSA massage can commonly be qualified under).

Approach to Use Your HSA for a Massage

To take advantage of an HSA massage, you do need to prepare in advance before booking appointments. Here’s the four-step process to ensure you’re covered. 

Speak with Human Resources 

Review with your Human Resources representative any specific clarifying steps regarding gaining coverage for a massage under your insurance. Commonly, this will be a letter of medical necessity (LMN) from your physician. An LMN states what condition the holistic treatment should be administered for, the quantity of sessions required, and any other pertinent details to ensure coverage for your condition. 

Doctor Visit

Once you have received approval from your insurance carrier, schedule an appointment with your primary care physician. The best way to go in is with an ounce of preparation. What conditions do you have that could benefit from massage therapy? Document research to back up your claims to have a productive conversation during your appointment. Come to this appointment with the correct intentions, as the purpose of your health insurance is to cover your medical expenses, and massage therapy is beneficial for a variety of conditions. 

Receive Your Prescription

Once you receive confirmation from your physician, they can write the prescription for regular massages. For your insurance plan, this is your proof that you need an HSA massage to treat your condition. 

This prescription is a directive that should include the following:

• Your reasoning for needing massage therapy, such as a medical condition or injury.
• The quantity of sessions you will need every month. This frequency will determine how many massages you can have covered a month. 
• A duration of time for a massage holistic treatment. This could be as specific as 60-minute, 90-minute, or 120-minute massages.

Getting a prescription is not something you should be afraid of. In the age of telehealth, your primary care provider likely can see you over the phone or virtually to write this prescription.

Document, Document, Document

This isn’t meant to be laborious, you just need to keep your receipts somewhere come tax time. When it comes to tax season for the following year, refer to the IRS’ comprehensive list of expenses that they classify as “medical expenses.”

We keep this easy for you at Soothe. To request a receipt for a previous appointment, please download the Soothe app and follow the instructions below:

1. Sign in to your Soothe account.
2. Select the Bookings tab at the bottom of the home screen.
3. Next, select the appropriate appointment.
4. Located under the Payment Info section, select Get Receipt.

Once this option is selected, an email receipt will be automatically sent to the email address associated with your Soothe account.

If you forget to do this until tax time, we can still generate the receipt for your usage.

What is an FSA?

A Flexible Spending Account (FSA) is a special account that you can set up through your job to fund healthcare costs, like doctor visits, medicine, and other medical expenses (aka, what an FSA massage can commonly be qualified under). You put money into this account before your taxes are taken out, which is typically handled by your employer’s payroll. Some may also add money to your FSA. When you have a medical expense, you submit a claim to your FSA with proof that you paid for it, and then you receive your money back from the account.

Approach to Use Your FSA for a Massage

To take advantage of an FSA massage, you do need to prepare in advance before booking appointments. Just getting a massage for general wellness is not an FSA-approved expense. Here’s the four-step process to ensure you’re covered. 

Speak with Human Resources 

Review with your Human Resources representative any specific clarifying steps regarding gaining coverage for insurance-accepted massage therapy. Massage therapy generally falls under the classification of “general health” with FSA plans, which can be a service that provides a boost to a person’s overall wellness but is not a vital treatment to alleviate a particular medical condition. Commonly, this will be a letter of medical necessity (LMN) from your physician. An LMN states what condition the holistic treatment should be administered for, the quantity of sessions required, and any other pertinent details to ensure coverage for your condition. Even with an LMN, your FSA administrator could choose to deny the claim. Before taking this route, speak with your FSA administrator to clarify coverage. General massages and spa treatments are generally not covered.

Doctor Visit

Once you have received approval from your FSA administrator, schedule an appointment with your primary care physician. The best way to go in is with a bit of preparation. What conditions do you have that could benefit from massage therapy? Document research to back up your claims to have a productive conversation during your appointment. Come to this appointment with the correct intentions, as the purpose of your health insurance is to cover your medical expenses, and massage therapy is beneficial for a variety of conditions. 

Receive Your Prescription

Once you receive confirmation from your physician, they can prescribe regular massages. For your insurance plan, this is your proof that you need an FSA massage to treat your condition. 

This prescription is an outline that should include the following:

• Your reasoning for needing massage therapy, such as a medical condition or injury.
• The quantity of sessions you will need every month. This frequency will determine how many massages you can have covered a month. 
• A duration of time for a massage holistic treatment. This could be as specific as 60-minute, 90-minute, or 120-minute massages.

This prescription will likely need to be reviewed and renewed with each calendar year. Getting a prescription is not something you should be afraid of. In the age of telehealth, your primary care provider likely can see you over the phone or virtually to write this prescription.

Document, Document, Document

This isn’t meant to be laborious, you just need to keep your receipts somewhere come tax time. When it comes to tax season for the following year, refer to the IRS’ comprehensive list of expenses that they classify as “medical expenses.”

We keep this easy for you at Soothe. To request a receipt for a previous appointment, please download the Soothe app and follow the instructions below:

1. Sign in to your Soothe account.
2. Select the Bookings tab at the bottom of the home screen.
3. Next, select the appropriate appointment.
4. Located under the Payment Info section, select Get Receipt.

Once this option is selected, an email receipt will be automatically sent to the email address associated with your Soothe account.

If you forget to do this until tax time, we can still generate the receipt for your usage.

Savings Potential on Leveraging an FSA for Massages:

By leveraging your FSA, for example, the savings will vary by your area and annual household income. Follow us through a quick example calculated with this FSA calculator here using our Restore SoothePass Plan:

Location: Denver, Colorado*

Annual FSA Contribution with SoothePass: $1,728

Annual FSA Savings with SoothePass: $460 (26.6% in savings!)

SoothePass® is a monthly membership program offering discounted rates on a variety of self-care services, including massages.

*The Denver example is based on a median $85,853 household income.

How to Get the Most from Your FSA Coverage for a Massage:

Above all, documentation is the most important aspect to consider here. Over time, leveraging your FSA or HSA for a massage will save you time and money. Not only can you keep yourself healthy, but your finances can stay healthy too.

Stuck on how often you should get a massage? It depends on your condition and lifestyle, but we suggest anywhere between biweekly and monthly for our most active customers for overall maintenance. Overall, it depends on the individual. Some people wait until after medical injuries or surgeries to get a massage, and others need something a bit more frequent to keep themselves in the best shape they possibly can be in.

If you’re looking for a massage therapist near you that accepts insurance, look no further than Soothe! Our top-rated, independent professional massage therapists are available in your area. Book a massage appointment with Soothe today.

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If you’ve been struggling, feeling down, or just not feeling like yourself, you’re not alone. Over the past few years, the COVID-19 pandemic has led to major lifestyle changes. Many experienced being socially isolated at home, have lost loved ones, and felt the financial impact from inflation or unemployment. All of these things can take a toll on our mental, physical, and emotional health.

In this article, we’ll be exploring the 12 most important habits that can curb feelings of stress and anxiety, reduce your risk of disease, and boost energy and vitality. 

1. Exercise

Your blood flow increases when you exercise, and your body produces feel-good endorphins. Endorphins improve mood, reduce stress, and alleviate pain. Increased oxygen is great for circulation and reducing inflammation. It can also improve cognition and mental performance. 

According to the CDC, regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce disease risk, strengthen bones and muscles, and improve mood and self-confidence. Research suggests that exercise can also promote neuroplasticity in the brain, which plays a big role in learning new skills, activities, and languages. 

Longer workouts are great, but even seven minutes is enough to gain benefits. If you’re pressed for time, take a quick stroll around the block, jog in place, do some jumping jacks in your living room, hold a plank position, or take your dog for a walk.

2. Take A Few Minutes To Meditate

Some people struggle with meditation, and it’s no wonder – we live in a world with constant stimuli, and the simple activity of keeping your body and mind still can be challenging. The great thing about meditation is that you can start small and work your way up through practice. 

Taking just a few deep breaths can have big benefits, such as helping you relax during a stressful scenario or improving your focus and performance at work. Meditation helps to clear your mind and focus on the present, which can boost creativity and productivity.

Studies have shown that mindfulness meditation can improve your social well-being by increasing empathy, laughter, and connection. It can also help us better understand ourselves and process our emotions first before acting on them. This sort of mindfulness is great for emotional well-being and promoting happiness within ourselves and our relationships. 

This can give you peace of mind and lower stress levels. When you get a chance, take the time to research it, mediation can definitely be a great tool to use in many of life’s situations.

3. Massage Therapy

Many studies have been published over the last decade that prove how beneficial massage therapy can be. Massage can have emotional, mental, and physical benefits. We’ve shared many resources that show how massage can help you in your everyday life.

Plus, with massage therapy treatments, you can choose a specific massage that can help you with some of the conditions you may be experiencing.

Take Swedish massage for example. This type of massage is gentle and relaxing, a great choice for anyone who needs to relieve stress and anxiety. If you need a deeper massage to work out those knots, or trigger points, there is a deep tissue massage that can do just that. 

Explore the different types of in-home massage that can be delivered right to your door.

4. Dental Hygiene

A simple cavity has the power to destroy all of your teeth, if it’s left untreated. Your mouth contains a lot of bacteria and while most of them won’t harm you, some of them can. Your mouth is the portal to your digestive and respiratory tracts, and some of these bacteria can cause diseases.

Good oral health care is extremely important, so make sure you’re brushing your teeth every day daily and flossing – this will help you keep the bacteria under control. Without proper oral hygiene, bacteria can reach levels that might lead to oral infections, such as tooth decay and gum disease, these can lead to trouble.

This is why dental treatment is very important.

On top of that, new dental technology has come a long way. Take Aspired for example, they offer laser dentistry. This breakthrough technology replaces the dreaded drill for a gentler, faster, and more precise treatment. If you’ve been scared of getting dental work done because you are fearful of the drill and pain, laser dentistry may be a much better option for you.

If you’ve ever experienced tooth pain, you likely know how severe that pain can get. If you don’t want your teeth to get to that stage, proper dental care is essential to avoiding discomfort, brushing your teeth daily is a very important healthy habit.

5. Get Plenty Of Sleep

Sleep is very important to your health. It helps support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development. Getting inadequate sleep over time can raise your risk for chronic (long-term) health problems.

The U.S. Department of Health And Human Services recommends the following:

• • Teens need 8 to 10 hours of sleep each night

• • School-aged children need 9 to 12 hours of sleep each night

• • Preschoolers need to sleep between 10 and 13 hours a day (including naps)

• • Toddlers need to sleep between 11 and 14 hours a day (including naps)

• • Babies need to sleep between 12 and 16 hours a day (including naps)

• • Newborns need to sleep between 14 and 17 hours a day

With that being said, they also shared that getting the proper amount of sleep daily can help you get sick less often, lower your risks for health problems, think more clearly, avoid injuries, and make better decisions.

6. Take Time Out For You

“Burnout” is a real thing. We all need a break from the daily grind and pressure of responsibilities and obligations. A vacation or a self-care day can be a great way to combat burnout and improve your overall health and mood.  

Making time for yourself can help you feel energized, less stressed, rested, renewed, and less anxious. Self-care and mental health are becoming more widely practiced for men and women alike. Whether it’s a road trip with the family, a spa day with a girlfriend, or an appointment at home, your mind and body will thank you for carving out time for your wellness.

7. Relationships

While some people may prefer to be alone, isolation can have a truly negative impact on our mental and physical health. In fact, studies show that loneliness contributes to a higher rate of disease, depression, dementia, and premature death. Humans are wired for connection and need relationships with others. Just the sound of a familiar voice can have a big impact on the way you feel.

Think about those who mean a lot to you. Think about those who care about you. It could be a father, mother, brother, sister, aunt, uncle, or just a close friend. Try contacting them and see if they have a few minutes to catch up. If it’s a family member, try planning a few hours to reconnect with them, it could be a dinner, sports game, a get-together with the kids, or other meaningful events. Even a simple text or phone call can have a major boost to your overall wellbeing.

8. Take A Walk Daily

While walking is definitely exercise, we feel it deserves its own space because walking is more than just exercise: Research from the University of Michigan has found that being in nature can improve cognitive function. For those of you who live in nature or have a passion for the outdoors, you can likely understand this.

In one study, an hour-long trek in a woody park improved subjects’ performances on memory and attention tests by as much as 20 percent, compared with a walk in an urban environment. If you live in the city, try planning a walk outside of the city limits, somewhere secluded. It may be well worth the trip.

9. Learn To Say “No”

Do you have trouble telling others no? If so, you’re not alone. Here’s the thing: when you try to do more than you can handle, most scenarios end up with you being overwhelmed, frustrated, and stressed out. If you do this a lot, it could have health impacts on you.

If someone asks you to do something and you know that you don’t have the time for it, know that it’s completely fine to say no. If you’re in a situation where you can’t say no, make sure you reach out for help. And if you can’t do it, explain why you can’t, but do be firm about it.

10. Make Sure To Set Goals

Goals can be powerful motivators. If you make a schedule and set goals for yourself for the week, you’ll be more on top of your days, and when you’re more on top of your days, you’re more on top of your life.

Try making a checklist of the exact steps you need to take to reach your goal. Once you finish each step, make sure to check it off. This activity can provide a sense of accomplishment, which motivates us to keep going. 

Another neat mental trick that works to help change behavior is changing the way in which you think and verbalize your goals. Instead of saying your goal in the form of: “I will meditate each morning before I start my day”, try reframing it to: “I am meditating each morning to start my day”.

11. Work And Home Balance

If you’re spending too much time at work, you can greatly benefit from making the effort to schedule time with yourself, your friends, and your family. This may be a difficult thing, especially for those required to work a lot of hours. If you’re working long hours or a demanding job that prevents you from showing up in a present, meaningful way for your life and the people in it, the reality is, that it may be time to switch things up. That could mean looking for other opportunities or finding a better way to create healthy boundaries so as not to negatively impact your life outside of work hours. 

Burnout can be difficult to describe. According to the APA Dictionary of Psychology, burnout is defined as “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.”

When you take time to disconnect from work to recharge, it can actually help you perform better when you are at work. It can give you a fresh perspective, a better attitude, and even sharpen your creativity and problem-solving abilities. 

12. Eat Healthy

We can’t discuss healthy habits without talking about eating healthy. There are many non-restrictive diets that can offer a lot of benefits, the healthiest include:

• • A variety of vegetables, especially dark green, red, and orange vegetables (3 or more servings a day).

• • A variety of fruits (2 or more servings a day).

• • Whole-grain, high-fiber breads and cereals (3 to 6 servings a day). Reduce or eliminate refined or processed carbohydrates; most of the grains in your diet should be whole grains.

•  

• • Lean proteins such as eggs, beans, poultry without skin, seafood, lean meats, unsalted nuts, seeds, and soy products. If you eat meat, eat white meat at least four times more often than red meat.

• • Reduced saturated fats and trans-fats (such as partially hydrogenated oil) as much as possible.

•  

• • Reduced daily intake of salt or sodium: less than 1,500 mg. per day if you are older than 50, or have hypertension, diabetes, or chronic kidney disease.

•  

• • Restrict or eliminate snacks, sodas, and other sugar-added products that are high in calories and contain few or no nutrients.

• • If you drink alcoholic beverages, do so in moderation. Drink only when it doesn’t put you or anyone else at risk.

There you have it: 12 healthy habits that can help you start feeling better physically, mentally, and emotionally. We encourage you to continue browsing other wellness articles to learn more about prioritizing self-care and how Soothe can be used as part of your wellness journey. 

 

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Simone | Australia

I’ve been with Soothe now for almost seven years, and I have loved every minute of the journey. I have a twenty-year background in wellness and massage, having worked in some of the top day spas in Australia and also in chiropractic clinics, alongside physios, and wellness centres.

What I like most about working for a wellness company is that I get the opportunity to be a part of something that helps people improve their way of living and can raise their level of health and of course wellbeing! My favourite self-care practice would have to be meditation, a yoga class and my monthly massages (they’re the best)!

Emily | Phillippines

Working at a Soothe is a breath of fresh air. I feel valued and appreciated for everything that I do. Being part of a people-centric company promotes an environment that encourages creativity and innovation from every one of us.

My favorite self-care practice is reading a book, particularly self-help books. They give me new ideas on how to become a better version of myself.  I also go walking or jogging during weekends.

Natasha | United States

I’m a passionate individual with a strong work ethic. I take pride in delivering an exceptional experience to Soothe’s clients and providers. I have an extensive background in customer experience and the beauty industry, and I believe in Soothe’s mission to bring wellness to the world.

I’m a busy Mom of 2 teenage girls, and I enjoy traveling and experiencing new cultures, music, and art. My favorite self-care practice includes a girl’s spa day and walking on the beach. 

Karolina | United Kingdom

It’s been the most fulfilling space to connect with a compassionate, international community that is just as excited about the importance of wellness, keeping active and staying healthy. The world can feel a little crazy and chaotic at times, and I love that we’re helping to make self-care an essential part of people’s lifestyles.

Short, guided meditation helps me prepare for the day, and yoga on the beach is invigorating. But nothing beats a massage after a solid gym session or a trek in the mountains. It feels like I earned it!

Hanna | Phillippines

Working at Soothe has been an amazing journey. It’s not just given me the opportunity to grow my career but has given me a chance to meet awesome people. My favorite self-care activity at this moment is going to the gym, and doing activities that balance my physical and mental health.

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