Focus on mental health: A wellness week take-over

8 Aug 2019 by Marie Drever

Are you OK? What I really mean is: How’s your mental health? Are you looking after yourself?

We all take time out of our busy schedules for the usual health-related appointments like dentist visits, getting that new mole checked and checking our glasses prescription. But it’s easy to forget about our mental health, especially when you’re running a busy salon, spa or clinic.

Making a commitment to practise self-care will help make sure you’re living life to your very best, mentally. 

Take a proactive approach to self-care by committing to a complete wellness week take-over. This practical guide leads you through your week with a day-by-day approach to wellness. Stick to it and soon you’ll be smashing your work and personal goals. 

Sort-it-out Sunday 

Getting organised for the week ahead is a sure-fire way to reduce stress and get into the mindful headspace you need to be in to get things done.

First, decide which method of thought organisation you’re going to use. Like everything else in our lives, technology can help you get organised via a range of productivity or note-taking apps. Or, you can settle for a good old notepad. 

Next, empty out everything you have swirling around your brain for the week ahead. Once your tasks are itemised in front of you, it’s much easier to sort through them and create a list prioritised from the most urgent items down to the least important. Now you’re much better prepared to tackle the week ahead.

Meditation Monday 

Meditation helps kick off your day with a positive and healthy outlook. Headspace (Australia’s National Youth Mental Health Foundation) likens meditation to exercise for the brain. 

By regularly practising meditation, you can actually build up areas of your brain to become better at traits such as focus and decision-making. At the same time, you can reduce negative traits such as stress and anxiety. 

5 minute how-to guide for morning meditation: 

  • Find somewhere to sit up straight but also be comfortable, like the edge of a bed or sofa. This position allows you to focus more deeply on your diaphragm and helps you be more present with your breathing. Try to choose a quiet space where you won’t be disturbed. 
  • Set a timer for three to five minutes and focus on your breath, pausing at the end of each exhale. Let your exhale be whatever feels comfortable, whether it be short or long. Allow a relaxed gap at the end of each exhale and stay present for it. 
  • Allow your breath to fall into its own rhythm, and take note of the pauses between each breath. 
  • Feel free to incorporate relaxing music to make sure you’re in the proper headspace to fully relax whilst meditating. 

Box-it-out Tuesday 

Tired of the same old exercise routine? Incorporate something different into your week by trying out boxing! While inducing a rush of endorphins, boxing can relieve symptoms of anxiety and depression by providing a controlled environment to release frustration, stress and anger. 

Setting aside just 30 minutes in your day to do something active will do wonders for your mood, and keep you looking and feeling your best. 

Can’t afford a gym membership right now? You can find lots of great free workout videos online, including boxing workouts you can do at home. 

Salt-float Wednesday 

Combat the hump day blues and renew your energy supplies for the rest of the week by doing a salt float. A relatively new mindfulness activity, the act of floating can help enhance focus and reduce stress. Just one hour in a float pod is equivalent to four to six hours of sleep! 

The saltwater is a solution of water and Epsom salt, which makes you super buoyant so it’s very easy to float. The water is heated to match your body temperature. 

Imagine taking an hour out of your day to float in a heated, soundproof bath and gain an extra night of sleep. Sigh. 

Treat-yourself Thursday 

Sometimes self-care means treating yourself. It’s not a selfish thing to do, enjoying activities that relax and re-set your body and mind are an important part of wellness. So this week, why not treat yourself to a massage?

5 minute self-massage to relieve stress and tension

  • Using your right hand’s thumb and index finger, apply pressure to the webbed area of your left hand (between your thumb and index finger).
  • Maintain this pressure on both sides of the webbing for two to three minutes whilst deep breathing. Then switch hands to do the same on the other side.

Fun-day Friday 

Social wellness is an important part of maintaining your mental health, the benefits of cultivating healthy social relationships are endless. Some studies suggest a healthy social life can even help your immune system’s ability to fight off infectious diseases. 

So this Friday, grab some friends and head out for a wine, a movie, dinner, or even an afternoon walk! Having these catch ups scheduled in advance will help avoid stress and disappointment on the day. 

Mask-up Saturday 

Face and hair masks are an essential part of a weekly skin and hair care routine. They’re also a great way to incorporate self-care and relaxation into your week. 

Using a mask is an effective way to mentally prepare for the week ahead by setting aside 20 to 30 minutes to relax your mind and body. 

Create a workplace culture of wellness

A workplace culture of wellness supports you and your team to be healthier, happier and more productive, both in the salon and in your personal lives. 

Lead by example to kick start your team’s health and wellbeing. Nothing shows commitment and leadership more than encouraging and supporting a culture of health and wellness. Think about integrating opportunities for workplace massage, meditation and even healthy snack supplies.

When you’re living life to your very best, you’re also positioning yourself to be the best salon, spa or clinic owner you can be. It’s a win for everyone!

For more salon wisdom email ZING Coach Marie Drever marie@zingcoach.com.au or visit www.thezingproject.com.au

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