Start small by taking two 15-minute walking breaks at work every day. Regular physical activity also helps maintain good blood pressure and decreases cholesterol levels. Exercise stimulates the release of endorphins, which is a hormone in the body that promotes feelings of well-being, even relieving pain. [2] X Research source
Fun outdoor activities can also include taking a weekend hike, going for a family bike ride, playing softball one Sunday after church, going swimming with the kids, and many more. Try to work this unstructured physical activity in once a week.
The recommended frequency of doctor visits is different for each gender and age group, but most things are standard for everyone. For example, everyone ages 18-39 should get their blood pressure checked every two years and go to the dentist once or twice a year. [3] X Research source
Adults 18 and older need 7. 5 to 9 hours of sleep each night. Keep a sleep diary that records how you feel at the end of each day, as well as how much sleep you get each night. You should also record if it’s hard for you to fall asleep, if you wake up during the night, and if you have trouble waking up in the morning. Looking back in this diary can show you where you need to make changes.
Try changing into clean clothes after you get off work to create a feeling of being refreshed. Taking a relaxing warm bath with scented soap and bubble bath can both relax and refresh you. You could also add Epsom salts to help soothe your muscles.
If you find your thoughts constantly turning negative, start putting up sticky notes in your office or around your house as reminders. Put inspiring notes on them, such as this quote by Louisa May Alcott, author of Little Women: “I am not afraid of storms, for I am learning how to sail my ship. ” Remove negative influences from your surroundings, like bad news on TV or music that repeats offensive messages. If you have friends that are negative or pull you down, then you may want to step back from that relationship or set boundaries to protect yourself.
You can also pick up a new hobby like sewing, drawing or painting, making something with your hands like jewelry—the possibilities are nearly limitless.
Laughing also takes away stress hormones and increases the release of endorphins (which make you feel good). [8] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source If you know of a funny movie that is out on video, rent it to take home so you can laugh with your family.
Try visiting a local eatery you’ve been wanting to test out, or go to the nearest amusement park. Other destination ideas include local events like the farmers’ market or local festivals, wandering around a local park, taking in a play, and many more.
Talking to other people about their issues rather than your own is a good way to forget your worries and get strength. Friends can encourage you, which is part of the definition of refreshment—feeling your strength restored. [11] X Research source
Reduce symptoms of depression by talking to someone about the way you feel.
For example, make a budget and move to a cash system where you allocate a specified amount of each paycheck toward the different parts of your monthly obligations, and spend no more than that.
Drink at least eight eight-ounce glasses of water per day, or half a gallon. [13] X Research source To remind yourself to drink throughout the day, get a large reusable water bottle to carry around with you. A tall glass of ice cold water is one of the most refreshing things you do on when you’re outside on a hot day. Change up the flavor of your water to make it even more refreshing by adding lemon juice or letting fruit soak in the water to flavor it naturally.
Eat fruits and vegetables, placing them into fun recipes if you don’t normally enjoy them. Choose whole grains whenever you have the opportunity. Limit saturated and trans fats whenever possible.
Consider working things like alfalfa sprouts, apples, avocado, and beets into your diet. Alfalfa sprouts are yummy on turkey sandwiches, apples are good all by themselves, avocados are delicious in a guacamole dip, and beets are tasty sliced into a salad or pickled.
For example, when you make a choice between cake and melon at a party, go for the melon to truly feel refreshed.
Trying new things also expands your capacity to enjoy more, as well as requiring you to be courageous. Realizing you have overcome a restriction in yourself can give you renewed strength, which is precisely what feeling refreshed means. [17] X Research source
