The First Step: Emotional Well-Being & Mindset Shifts.
Emotional well-being is foundational to overall health. Studies indicate that chronic stress contributes to numerous health issues, including heart disease, obesity, and depression (American Psychological Association, 2023). Understanding this, I prioritized shifting my mindset. I immersed myself in books on self-development, Ayurveda, psychology, and emotional intelligence. Research supports the idea that cognitive reframing—consciously changing our perspective on a situation—can significantly reduce stress and improve mental health (Gross, 2015).
I also uncovered my limiting beliefs, which had kept me in repetitive patterns. Neuroscience suggests that thought patterns form neural pathways; the more we engage in a specific thought, the stronger the pathway becomes (Hebb, 1949). By intentionally cultivating positive thinking, I was able to rewire my brain and develop healthier mental habits.
The Next Layer: Physical Well-Being & Strength
With improved mental clarity, I shifted my focus to physical health. Regular exercise is well-documented for its benefits, including increased longevity, improved mood, and enhanced cognitive function (Piercy et al., 2018). I integrated Pilates into my routine and deepened my yoga practice, both of which enhanced my strength and flexibility.
Yoga, in particular, has been shown to reduce cortisol levels (the primary stress hormone) and increase GABA, a neurotransmitter linked to relaxation (Streeter et al., 2010). Strength training is equally vital—muscle mass is strongly correlated with longevity and metabolic health (McLeod et al., 2016). By building strength, I not only felt more resilient physically but also mentally prepared to handle life’s challenges.
Bringing It All Together: A Holistic Approach to Well-Being
True self-care is holistic. It’s about integrating practices that support all aspects of well-being. Here’s what I incorporated:
- Daily Journaling: Studies show that expressive writing improves mental clarity and reduces symptoms of anxiety and depression (Pennebaker & Seagal, 1999).
- Strength Training: Research suggests that maintaining muscle mass reduces the risk of chronic disease and supports healthy aging (Wolfe, 2006).
- Self-Massage (Abhyanga): Ayurvedic self-massage has been found to lower stress levels and enhance lymphatic function (Komala, 2020).
- Ayurveda-Inspired Nutrition: Eating in alignment with one’s constitution can support digestion, reduce inflammation, and balance energy levels (Lad, 2002).
- Prioritizing Sleep: Sleep deprivation is linked to weight gain, impaired cognitive function, and increased stress levels (Walker, 2017).
Perfection isn’t the goal—sustainability is. By creating a routine that supports well-being, I found a balance that feels both structured and adaptable.
What About You? Where Are You Feeling in Your Life?
If my journey resonates with you, consider reflecting on these questions:
- Where are you feeling stuck in your life?
- What habits or thought patterns are keeping you in the same cycle?
- If nothing changes, what do you expect to be different?
Self-care isn’t just about relaxation—it’s about making intentional choices that shift your daily experience. It’s about actively engaging in your well-being rather than waiting for external changes to happen.
How to Begin Your Own Deep Self-Care Journey
If you’re ready to shift, start small. These evidence-based practices helped me and may support you too:
- Start with Awareness: Journaling can help you recognize emotional patterns and reframe your perspective (Pennebaker, 2018).
- Shift Your Mindset: Engage with books, podcasts, and teachings that challenge your thinking. Cognitive restructuring is a proven method to improve mental health (Beck, 1976).
- Move Your Body: Regular exercise boosts endorphins and supports both physical and mental resilience (Piercy et al., 2018).
- Prioritize Nourishment: Whole foods support gut health, which is directly linked to mood regulation (Mayer, 2016).
- Embrace the Power of Touch: Studies show that touch increases oxytocin levels, promoting emotional well-being (Uvnäs-Moberg, 2003).
- Allow Yourself to Evolve: Personal growth isn’t linear. Progress comes from consistent, small changes over time.
Final Thoughts: You Have the Power to Change
Where you are today doesn’t have to be where you stay. The science is clear: change is possible when you consciously shift your habits, thoughts, and lifestyle. The journey isn’t about perfection—it’s about intention.
So, what’s one small change you can make today that aligns with the life you truly want? Start there, and watch how everything else begins to unfold.
If you’re ready to explore deeper self-care, Ayurveda, Yoga, Life coaching and/or body treatemnts, I’d love to support you. Let’s create a life that feels vibrant, aligned, and full of Possiblties.
Until next time, go gently.
Sari.
References
- American Psychological Association. (2023). Stress effects on the body.
- Beck, A. T. (1976). Cognitive therapy and the emotional disorders.
- Doidge, N. (2007). The brain that changes itself.
- Gross, J. J. (2015). Emotion regulation: Current status and future prospects.
- Hebb, D. O. (1949). The organization of behavior.
- Komala, L. (2020). The healing power of Ayurveda.
- Lad, V. (2002). The complete book of Ayurvedic home remedies.
- Mayer, E. A. (2016). The mind-gut connection.
- McLeod, J. C., Stokes, T., & Phillips, S. M. (2016). Resistance training and the preservation of muscle mass.
- Pennebaker, J. W., & Seagal, J. D. (1999). Forming a story: The health benefits of narrative.
- Piercy, K. L., et al. (2018). The physical activity guidelines for Americans.
- Streeter, C. C., et al. (2010). Effects of yoga on the stress response.
- Uvnäs-Moberg, K. (2003). The oxytocin factor.
- Walker, M. (2017). Why we sleep.
- Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease.