{"id":29191,"date":"2020-02-13T10:10:51","date_gmt":"2020-02-13T17:10:51","guid":{"rendered":"https:\/\/www.uchealth.org\/today\/?p=29191"},"modified":"2025-05-14T16:24:26","modified_gmt":"2025-05-14T22:24:26","slug":"creating-a-wellness-toolbox","status":"publish","type":"post","link":"https:\/\/www.uchealth.org\/today\/creating-a-wellness-toolbox\/","title":{"rendered":"Creating a wellness toolbox can help with winter blues"},"content":{"rendered":"
<\/div>

Stressed out? Are the doldrums of winter bringing you down? Then consider creating your very own wellness toolbox to help.<\/p>\n

Below, Lisa Bankard, employee wellbeing program manager for UCHealth, gives examples of what a wellness toolbox might include.\u00a0<\/strong><\/p>\n

Sneakers, a yoga mat, mittens<\/strong><\/h3>\n
\"women
Photo: Getty Images.<\/figcaption><\/figure>\n

Our bodies were made to move, and staying active helps relieve stress. Even mild exercise can release endorphins, the feel-good hormones that can help counteract the winter blues.<\/p>\n

Find an activity you enjoy, whether that\u2019s walking around the neighborhood, doing a simple yoga routine or sweating hard at a local spin class. Then, make it as easy as possible to do it.<\/p>\n

\u201cMake sure you have the right equipment to be able to exercise,\u201d Bankard said. \u201cIf you like going to the gym, always have your gym bag packed so at a moment\u2019s notice you can grab it and go.\u201d\u00a0<\/strong><\/p>\n

A social calendar that works for you<\/strong>\u00a0<\/strong><\/h3>\n

We\u2019re wired to have relationships, and for many, we have events with coworkers, family and friends. But pay attention to which social events rejuvenate you.<\/p>\n

\u201cThere\u2019s such an emphasis on getting together with people,\u201d Bankard said. \u201cHowever, it may be overwhelming for some people. Be sure to consider what level of social connection works for you.\u201d<\/p>\n

That might mean turning down a party or cutting a family visit short, and making time to relax at home with a good book or bubble bath.\u00a0<\/strong><\/p>\n

\"Women
Photo: Getty Images.<\/figcaption><\/figure>\n

A gratitude journal<\/strong>\u00a0<\/strong><\/h3>\n

Writing down a few things you\u2019re thankful for each day may seem like something small, but it actually has a big impact on how you feel. That positive impact on your emotional wellbeing benefits your physical health as well.<\/p>\n

\u201cThere\u2019s this nice chemical release when you focus on the positive, even for a few minutes,\u201d Bankard said. \u201cExpressing gratitude creates a shift in your beliefs and mindset, which transforms your actions and outcomes.\u201d\u00a0<\/strong><\/p>\n

A relaxing soundtrack and scented candles<\/strong>\u00a0<\/strong><\/h3>\n

Never underestimate the power of a good song or a fragrant scent. Both can give you a sense of calm and peace, and can help decrease stress.<\/p>\n

A mindful coloring book<\/strong>\u00a0<\/strong><\/h3>\n

Research has shown that coloring is not just for kids \u2013 it can have a profound impact on adults\u2019 brains, too.<\/p>\n

\u201cIt relaxes the part of the brain that\u2019s activated when you\u2019re stressed or frightened,\u201d Bankard said. \u201cAnd it helps you focus on the present and block out negative thoughts.\u201d<\/p>\n

If coloring isn\u2019t your thing, try another type of art or take up a hobby that requires your full attention.<\/p>\n

For Bankard, that\u2019s horseback riding. \u201cWhen I\u2019m riding, I need to be fully present and not distracted,\u201d Bankard said. \u201cIt\u2019s so stress-relieving to be able to block out everything else.\u201d\u00a0<\/strong><\/p>\n

\"an
Photo: Getty Images.<\/figcaption><\/figure>\n

Healthy snacks<\/strong>\u00a0<\/strong><\/h3>\n

There are always lots of tasty, rich treats to choose from. And while it\u2019s not bad to indulge, it\u2019s important to eat healthfully most of the time.<\/p>\n

\u201cI work hard to make sure I always have healthy trail mix and a bottle of water with me,\u201d Bankard said. \u201cYou want to make things convenient, easy to grab.\u201d<\/p>\n

What to leave out? Your phone<\/strong><\/h3>\n

Cell phones are incredibly useful, but they can also increase stress. \u201cPut your phone away while you\u2019re walking,\u201d Bankard said. \u201cAvoid technology for an hour before bed, and for the first hour after you wake up. Give yourself time every day to not be connected.\u201d<\/p>\n

And apply these tips in creating a wellness toolbox all your own \u2013 and then be sure to use it.<\/p>\n","protected":false},"excerpt":{"rendered":"

Stressed out? Are the doldrums of winter bringing you down? Then consider creating your very own wellness toolbox to help. Below, Lisa Bankard, employee wellbeing program manager for UCHealth, gives examples of what a wellness toolbox might include.\u00a0 Sneakers, a yoga mat, mittens Our bodies were made to move, and staying active helps relieve stress. […]<\/p>\n","protected":false},"author":2163,"featured_media":29199,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[6],"tags":[227,2630,9143,2333,9187,388,4349],"class_list":["post-29191","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-living","tag-health-and-wellness","tag-healthy-living","tag-healthy-mindset","tag-mindfulness","tag-readysetco","tag-stress-management","tag-wellness"],"acf":[],"yoast_head":"\nCreating a wellness toolbox can help with winter blues - UCHealth Today<\/title>\n<meta name=\"description\" content=\"Stress? 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