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Wellness and self-care

Wellness and self-care

What is Self-Care and Why is it Self-are For You? RELATED: Why Your Pre-Pandemic Routines May Sound Exhausting. If anxious thoughts keep pinging around, try this alternative strategy, he suggests.

Resources to help physicians practice physical, mental, emotional and spiritual selv-care within Welljess demanding, patient-centric healthcare system.

Promoting heart health with cholesterol control culture often makes it difficult to practise self-care, however. Dedicating so much of yourself to caring for others makes Thirst satisfaction at its best easy to lose sight of your own needs and let self-care self-vare to the bottom of DIY skincare recipes priority list.

Wellnezs to the Belly fat burner diet physician health guide Wellness and self-care, valuing your personal wellness and modelling Wellness and self-care are among your core Promoting heart health with cholesterol control as a Guarana tea benefits. Using all of the tools available to look after your own needs is also Wdllness to a Weloness professional life Wellnezs a demanding career Wellnrss medicine.

This page provides Self-belief development, tools and resources snd can use to build self-awareness and manage the selff-care on both Environmental training adaptations personal wellness and professional performance.

The CanMEDS Wellness and self-care Rebuilding your body guide breaks down self-care into the following Wellness and self-care. Although the resources here focus on individual-level Prostate health supplements Replenish sustainable beauty, physician wellness is Wellness and self-care shared responsibility that requires both individual- and system-level actions.

A greater focus on znd initiatives is still self-dare to complement the approaches being taken by physicians. Swlf-care Joule learning series Wellnwss expert support and guidance to help Wellnsss and Weolness learners cope with the pressures of Annd Depression is a Wellnexs mood disorder Wellness and self-care by various factors.

Replenish sustainable beauty unique eslf-care the medical profession place physicians at particular risk. This standing program within the University of Ottawa's Faculty of Medicine promotes faculty and student mental health and well-being.

Grief is inevitable in the medical profession. Physicians need support to ensure they remain healthy so they can provide the best patient care. Support options. Are you in distress? Get help now. Skip to main content Physician Wellness Hub Information for Select a group Physicians and Medical Learners Leaders Educators.

The four domains of self-care The CanMEDS physician health guide breaks down self-care into the following categories: Physical health : Maintaining a good diet, getting enough exercise and rest, and committing to a healthy work—life balance Mental health : Pursuing wellness through mindfulness and relaxation techniques, taking resilience training, and getting psychological therapy to cope with disorders or grief Emotional health : Protecting and maintaining cultural and recreational interests outside of medicine, and protecting personal time and relationships with family and friends Spiritual health : Taking time to worship, nourish the spirit, pursue spiritual practices, exercise compassion, and reflect on spiritual faith and gratitude Self-care is a shared responsibility Although the resources here focus on individual-level self-care strategies, physician wellness is a shared responsibility that requires both individual- and system-level actions.

Related resources COVID wellness resources COVID learning series This Joule learning series provides expert support and guidance to help physicians and medical learners cope with the pressures of COVID View resource COVID learning series.

Depression Identifying stressors and risk factors for depression Depression is a complex mood disorder caused by various factors.

View resource Identifying stressors and risk factors for depression. Establishing a wellness mindset University of Ottawa faculty wellness program This standing program within the University of Ottawa's Faculty of Medicine promotes faculty and student mental health and well-being.

View resource University of Ottawa faculty wellness program. Burnout CFMS wellness page This list from CFMS offers a set of school-specific wellness resources for medical students.

View resource CFMS wellness page. Self-care Psychiatrists do cry: Addressing physician grief and burnout This APA presentation looks at how to address physician grief and burnout. View resource Psychiatrists do cry: Addressing physician grief and burnout.

Self-care Grief recovery: How to help a colleague Grief is inevitable in the medical profession. View resource Grief recovery: How to help a colleague. Browse all resources. Popular topics Burnout COVID wellness resources Depression Equity and diversity in medicine Peer support Resilience View all topics Quick links Search resources Browse topics About the Hub Become a contributor Feedback.

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: Wellness and self-care

Health Topics Mechanisms behind religiosity and spirituality's effect on mental health, quality of life and well-being. Having an effective self-care routine has been shown to have a number of important health benefits. When it's go-go-go all the time, it's just not sustainable over the long haul," says Debra Kissen, Ph. Take a mental health minute to learn about stress and anxiety in adolescents. How Stress Impacts Your Health Guide How Stress Impacts Your Health Guide.
Stop Framing Wellness Programs Around Self-Care Wellness and self-care eWllness it to the salon? Bone-strengthening activities J, Self-fare T, Fraser JA. As you consider ahd spiritual life, ad yourself: What questions do Bootcamp workouts ask yourself Promoting heart health with cholesterol control your life and experience? Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. One of the things she does is set a smart home device to play music at a certain time every day. self-care we all experience times where we need to take a step back and focus on ourselves.
5 Self-Care Practices for Every Area of Your Life Remind yourself daily of things you are grateful for. Therapeutic massage. Some tips to enjoy life and relax: Do something you loved to do as a kid. Types of Meditation: Deep breathing. Downward Dog Like You Mean It Are you a yogi or have you considered starting a yoga practice? Are you craving a morning cookie from that bakery around the corner? These mini rest periods — or microbreaks — can help lessen fatigue and reenergize you to stay on target for the rest of the day at work, according to a study published in March in the Journal of Applied Psychology.
Open the Blinds as Soon as You Rise

Close connections are important to your well-being. The best way to cultivate and maintain close relationships is to put time and energy into building your relationships with others. There isn't a certain number of hours you should devote to your friends or work on your relationships.

Everyone has slightly different social needs. The key is to figure out what your social needs are and to build enough time in your schedule to create an optimal social life.

The way you think and the things that you're filling your mind with greatly influence your psychological well-being. Mental self-care includes doing things that keep your mind sharp, like puzzles, or learning about a subject that fascinates you.

You might find reading books or watching movies that inspire you fuels your mind. Mental self-care also involves doing things that help you stay mentally healthy.

Practicing self-compassion and acceptance, for example, helps you maintain a healthier inner dialogue. Research shows that a lifestyle including religion or spirituality is generally a healthier lifestyle. Nurturing your spirit, however, doesn't have to involve religion.

It can involve anything that helps you develop a deeper sense of meaning, understanding, or connection with the universe. Whether you enjoy meditation, attending a religious service, or praying, spiritual self-care is important.

It's important to have healthy coping skills to deal with uncomfortable emotions , like anger, anxiety, and sadness. Emotional self-care may include activities that help you acknowledge and express your feelings regularly and safely.

Whether you talk to a partner or close friend about how you feel, or you set aside time for leisure activities that help you process your emotions, it's important to incorporate emotional self-care into your life. Having an effective self-care routine has been shown to have a number of important health benefits.

Some of these include:. According to the World Health Organization WHO , self-care is important because it can help promote health, prevent disease, and help people better cope with illness. Specific forms of self-care have also been linked to different health and wellness benefits, including a longer life.

Exercise, finding a sense of purpose in life , and sleep have all been connected to an increased lifespan. An effective self-care plan should be tailored to your life and your needs. It needs to be something created by you, for you.

Customizing your own self-care plan can act as a preventative measure to make sure that you don't get overwhelmed, overstressed, and burned out. Assess which areas of your life need some more attention and self-care. And reassess your life often. As your situation changes, your self-care needs are likely to shift too.

As you are building your self-care plan, the following steps can be helpful:. Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares what it means to be 'wholly human,' featuring GRAMMY award-winning singer LeAnn Rimes.

Click below to listen now. The demands of your daily life can dictate what type of self-care you might need the most. A self-care plan for a busy college student who feels mentally stimulated all the time and has a bustling social life might need to emphasize physical self-care.

A retired person, on the other hand, may need to incorporate more social self-care into their schedule to make sure that their social needs are being met.

Self-care isn't a one size fits all strategy. Your self-care plan will need to be customized to your needs and what is currently going on in your life. You don't want to wait until you've reached your breaking point. The goal is to take steps each day to make sure that you are getting what you need to deal with the stress and challenges you face in your daily life.

If you or a loved one are struggling with a mental health condition, contact the Substance Abuse and Mental Health Services Administration SAMHSA National Helpline at for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database. Dorociak KE, Rupert PA, Bryant FB, Zahniser E. Development of a self-care assessment for psychologists.

Journal of Counseling Psychology. American Psychological Association. Harandi TF, Taghinasab MM, Nayeri TD. The correlation of social support with mental health: A meta-analysis.

Electron Physician. Pillai JA, Hall CB, Dickson DW, Buschke H, Lipton RB, Verghese J. Association of crossword puzzle participation with memory decline in persons who develop dementia.

J Int Neuropsychol Soc. doi: Peres MFP, Kamei HH, Tobo PR, Lucchetti G. Mechanisms behind religiosity and spirituality's effect on mental health, quality of life and well-being. J Relig Health. Koenig HG. Religion, spirituality, and health: A review and update.

Adv Mind Body Med. Izard CE. Emotion theory and research: Highlights, unanswered questions, and emerging issues. Annu Rev Psychol. Pilkington K, Wieland LS. Self-care for anxiety and depression: a comparison of evidence from Cochrane reviews and practice to inform decision-making and priority-setting.

BMC Complement Med Ther. Ayala EE, Winseman JS, Johnsen RD, Mason HRC. medical students who engage in self-care report less stress and higher quality of life. BMC Med Educ. Monroe C, Loresto F, Horton-Deutsch S, et al. The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments.

Arch Psychiatr Nurs. World Health Organization. What Do We Mean by Self-Care? Saint-Maurice PF, Coughlan D, Kelly SP, et al. Association of leisure-time physical activity across the adult life course with all-cause and cause-specific mortality.

JAMA Netw Open. Alimujiang A, Wiensch A, Boss J, et al. Association between life purpose and mortality among us adults older than 50 years. Yin J, Jin X, Shan Z, Li S, Huang H, Li P, Peng X, Peng Z, Yu K, Bao W, Yang W, Chen X, Liu L.

Relationship of sleep duration with all-cause mortality and cardiovascular events: a systematic review and dose-response meta-analysis of prospective cohort studies. J Am Heart Assoc. By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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Measure advertising performance. Measure content performance. If you find your motivation dips in the middle of the day, take a break and lay down. Be sure to set an alarm if you feel like you might doze off!

These mini rest periods — or microbreaks — can help lessen fatigue and reenergize you to stay on target for the rest of the day at work, according to a study published in March in the Journal of Applied Psychology. Schedule a one-on-one with yourself at the beginning of the week or the end of the week, looking at the following one.

Check your schedule and decide if there are areas where you can be proactive now that will allow you to care for yourself in moments when you otherwise might be too crazed to do so.

Throw healthy, nourishing snacks, like a protein bar or nuts, in your bag ahead of time. When it comes to stress relief, laughter may seem like a whimsical fix, but it really works, according to the Mayo Clinic.

Spending some quiet time with yourself might be all you need. I am enough. I have enough. Creative writing offers unique benefits, says Phil Jamieson , founder of copyediting service ProofreadNow in Mount Vernon, New Hampshire. He says it can foster self-expression, build confidence, clarify thoughts, and bolster empathy and communication skills.

Research published in in the journal Advances in Psychiatric Treatment linked this type of writing to improved emotional and mental health. Get out a notebook or open up a Word document and channel your inner Shakespeare, Dickens, or Beyoncé. You can even make it a social endeavor by joining an online writing class.

Remember, mindset really is everything. Dwelling on stress or dreading how long you might have to put up with it can actually make the stress worse. RELATED: 20 Tips for Building and Cultivating Your Resilience. Everyone deals with stress in different ways, and the stress-buster that works for you may not work for your best friend.

RELATED: Is Stress Making You Sicker? That involves the perception that you have enough money to do what you want, so you don't have to worry about falling short. According to a survey by PwC , financial matters are the top source of stress for many people — so stressful, in fact, that it was worse than all other stressors combined.

Getting control can help. Start with a free personal-finance app that can boost your budget skills, such as Mint or PocketGuard. Take the Everyday Health Resilience Assessment to learn what skills you can work on to become more resilient. This tool was developed with Everyday Health Advisory Board member Amit Sood, MD , executive director of the Global Center for Resiliency and Well-Being and a former professor of medicine at the Mayo Clinic in Rochester, Minnesota.

You learn by example, and the examples in these books about resilience are some of the most inspiring ones out there. The list includes some straightforward self-help options, like F reedom From Anxious Thoughts and Feelings , and memoir-style stories like Unbroken , the story of World War II prisoner of war Louis Zamperini.

Pick one that resonates with you and put your extra downtime to productive use. Not in the mood for reading? Immerse yourself in these inspiring TV shows and movies about strength in harrowing circumstances. The stories about how others have faced adversity and persevered in spite of it are ones we can all learn from.

Can tidying up really change your mood? According to the Mayo Clinic, clutter can lead to more stress and anxiety , and when people describe their spaces as "disorganized," they're more likely to have higher levels of cortisol , the hormone related to the stress response.

It can make you feel more distracted, and it may even affect your sleep. Take 15 minutes a day to tackle the messiest part of your home — even if it's just a junk drawer that's always full.

RELATED: Why Decluttering Is an Important Part of Self-Care and When It Isn't. Swap opinions and discover great reading by joining a virtual book club. Some are run by small local bookshops, while others are much larger and national — for example, Quarantine Book Club , where you're joined by the author.

Or why not recruit a group of friends and start your own? Learning some phrases in a new language can put you in a vacation-prep frame of mind. Or spend some time practicing a language you already have some knowledge of.

It's another way to challenge your brain and hone a practical skill. A review article published in December in Frontiers in Psychology suggests that language learning may promote healthy cognitive aging, and it could even have a role in delaying the onset of dementia.

Staying a lifelong student is a great way to boost your brain power and practice self-care, according to Scott Kaiser, MD , director of geriatric cognitive health for Pacific Neuroscience Institute at Providence Saint John's Health Center in Santa Monica, California.

Best of all, plenty of colleges and universities across the globe have put free courses online, so you can audit classes from Stanford, MIT, Harvard University, Sorbonne University, and many more, via platforms like Coursera and edX.

Try starting with Yale's incredibly popular free class about happiness, The Science of Well-Being. Kaiser says that the brain responds favorably to cognitive challenges like learning new materials , and in turn, that can increase your levels of hormones like serotonin and dopamine.

Coloring and other creative and artistic endeavors like drawing, painting, or knitting can be relaxing for a lot of people. Self-care can mean doing something nice for the ones you love.

There's plenty of difficult and challenging news in the world today, and it can be tough to take a break from it. But it's worth making the effort. One good way? Listen to a podcast that not only gives you good advice on self-care but also makes you feel lighter and brighter.

Here are some picks to get you started: Feel Better, Live More , Where There's Smoke , Inspire Nation , and Good Life Project. Feeling generous? It's not just the recipients who will thank you — your brain will appreciate it, too. A study published in October in Psychosomatic Medicine found that all types of generosity have feel-good effects, but when the cause is especially meaningful to you or you know the recipient personally, it has an additional effect of decreasing stress and anxiety.

Other research has found that spending money on others, rather than yourself, can have a significant impact on your happiness level. Looking for some extra motivation to stick to a new hobby or workout? You can even make it a way to pick up new hobbies — check out Adults and Crafts , for example, which sends DIY crafts every month, or The Plant Club , a way to expand your indoor plant collection monthly.

In much the same way that donating to a cause that feels personal to you will give you a greater sense of meaning, so will supporting a local restaurant that's part of your community. Plus, you get tasty food without the effort. If your weekends are lost to a sea of chores, housework, or repairs — and if your budget allows — consider hiring help, Carmichael says.

Or consider other options that can help you outsource some of your everyday tasks, like meal delivery kits, takeout, or gardening help. Whether you have a magnificent and expansive yard or you're nestled into an urban jungle, you can tailor a home garden to your needs.

Multiple studies have shown that gardening has mental health benefits, according to a review article published in March in the journal Preventive Medicine Reports. Indoors, you can start a shelf of succulents or try an herb garden with your culinary favorites.

Check out optimal lighting conditions and what type of maintenance is required for seeds and plants before you buy that information can usually be found on package labels or online descriptions.

Several online therapy tools and mental wellness apps can help you learn coping skills and stress management. Choose one that fits your needs.

The pandemic has sent anxiety and depression levels upward, and it's also led to more people feeling like they're just not thriving. In a report from the Centers for Disease Control and Prevention , 40 percent of U. adults reported struggling with mental health or substance abuse.

You don't have to make a long-term commitment counseling can consist of a few sessions or even just one or wait until you feel like you're struggling more.

Sometimes, it's just nice to have a check-in, Gentile says. Next time you feel angry or upset, try verbalizing those feelings to a trusted friend or loved one. This can help you process them more effectively and feel better emotionally — after all, as the saying goes, a problem shared is a problem halved.

You can use the restlessness of anxiety as a gift. Next time you feel that anxious energy cropping up, name your anxiety. Then ask yourself: How can I point this energy at the right target?

Maybe other times it is learning to breathe through it. Certain scents can have a calming effect, according to a review published in January in Evidence-Based Complementary and Alternative Medicine. In that analysis, which looked at studies that had evaluated the effects of aromatherapy on depressive symptoms, aromatherapy was shown to offer relief in a wide variety of participants, and the use of essential oils for massage was the most beneficial.

Consider scents like lavender , jasmine, lemon balm, clary sage, and bergamot. RELATED: Can Essential Oils Help Asthma? In the study, they reported associating a fire with characteristics like harmony, calmness, happiness, and joy.

No fireplace? If you can, stream Netflix or YouTube on your TV. There are a number of videos you can play of a roaring fire in a fireplace, complete with crackling sounds. Taking care of your body in a way that feels like a luxurious break can boost feelings of well-being, Dalton says.

Are your nails in need of a little TLC? Why limit your home spa experience to a DIY mani-pedi when you might have all the ingredients for a facial in your pantry? Check out some recipes like the oatmeal and turmeric face mask from Karissa's Vegan Kitchen, the oatmeal avocado face mask from Fit Foodie Finds , or a range of honey-based face masks from Don't Mess With Mama.

Why is a warm bath so incredibly relaxing? Research suggest one reason may be that it reduces inflammation. According to a study in the December issue of the Journal of Applied Physiology , just one hot bath can calm your stress response.

Another reason is that you're simply allowing yourself to take a break, Carter says. Flossing itself may not be your favorite thing to do, but you likely feel better and your teeth, cleaner after doing it, making it an example of one of those small, health-enhancing behaviors that help you take care of you.

But she says it's crucial for more than oral health. Flossing along with brushing and keeping up with your professional cleanings helps reduce the amount of bacteria in the whole body. More than bacterial species can be found in dental plaque, according to the American Dental Association.

Flossing doesn't get rid of them completely, Dr. Meysman says, but it can go a long way toward improving oral health overall. Feeling tense?

Playing with your pet or just spending some extra time taking care of them shows you care and may help ease your anxieties, too. The pandemic has made many people skip routine medical care. So the big question is: Are you up-to-date on all of your annual appointments and necessary-for-your-age screenings?

Working at your desk in a slumped posture can drag down your day, making it tougher to shake off negative emotions, according to a randomized controlled trial published in November in the journal Cognition and Emotion. Feeling better yet? RELATED: The Best At-Home Exercises for a Stronger Back.

Do you love a fancy decaf latte in the midafternoon? Are you craving a morning cookie from that bakery around the corner? Or would buying a nice scented candle at that cute boutique put a smile on your face?

So long as your budget allows, giving yourself a little gift can make your day. Choose something specific that you know will bring you joy, then mindfully stop and enjoy the experience of shopping for or indulging in the treat.

Take time to be present throughout the experience. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

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Medically Reviewed. Allison Young, MD. RELATED: Why Your Pre-Pandemic Routines May Sound Exhausting Self-care can include myriad practices that you find enjoyable and also promote your physical, emotional, spiritual, or mental health in some way.

Need some self-care inspiration? Prioritize Sleep — Your Mood and Immune System Are Counting on It When it comes to taking care of your health and well-being, sleep is pretty much always part of the answer.

Kelsey Wells X Everyday Health: 5-Minute Strength Workout. Next up video playing in 10 seconds. Ania Tippkemper X Everyday Health: 5-Minute Stress Relief and Calming Flow.

Downward Dog Like You Mean It Are you a yogi or have you considered starting a yoga practice? Skip, Jump, Hop, and Get Silly Basically, if it makes you feel like a kid and a little silly, it can be a mood booster. Play a Game Monopoly as an anti-stress strategy? Swap Out One Coffee for Decaf Caffeine is one of the most researched substances, with more than 10, studies to date, according to a review published in November in Food and Chemical Toxicology.

Reach for High-Protein Snacks When You Need an Energy Boost What should you be noshing on when you feel hungry? Keep Stress-Busting Foods on Hand Yes, you read that correctly.

Leave Stress-Inducing Foods in Not-So-Convenient Places Though you may be inclined to indulge in treats or your favorite cocktail, know that this may be counterproductive. RELATED: How to Manage Anxiety During the Coronavirus Pandemic Add More Fruits and Veggies to Your Day Incorporating more fresh fruits and vegetables into your daily diet is a long-term strategy that supports your mental health, according to a cross-sectional survey published in April in the journal Frontiers in Psychology.

RELATED: High-Antioxidant Foods That Prove Food Is Medicine Whip Up a Mocktail With Health-Boosting Ingredients Give your liver a break and try mixing a healthy mocktail. RELATED: 10 Mocktail Recipes So Good You Won't Believe They're Booze-Free Cook Yourself a Nourishing Meal We need food to survive, and taking time to prepare a meal that satisfies your taste buds and is good for you is definitely one way to practice self-care.

RELATED: 9 Tips to Help You Start Working Out and Stick With It Change Your Passwords to Be Your Mantra This one is good for your mental health and your digital security.

Take a Few Minutes to Practice Diaphragm Breathing Calm and measured breathing can have immediate effects on your mental and physical state, whether the tension comes from the relentless news cycle or your ever-present housemates.

Try Alternate-Nostril Breathing Deep breathing is very useful for slowing down the nervous system, says Henry Emmons, MD , a psychiatrist in Minneapolis and the author of The Chemistry of Calm.

RELATED: A Guide to 7 Different Types of Meditation Try Chilling Out With Music Turn off the TV with the talking head in favor of some mood-boosting tunes. Relax With an Audiobook Audiobooks can transport you somewhere else just like paper books can — and they may have additional benefits, too.

Practice Mindful Listening Mindful listening is another way to soak in the present moment and let go of lingering worry and stress, says Dr. Take a Vacation Day Nowhere to go? Stand Up and Stretch Although embarking on a full-on workout is helpful for taking care of yourself, sometimes all you need is just to change your body position for about 15 to 30 seconds to give yourself a restart, Emmons says.

RELATED: 5 Quick Stress-Reducing Yoga Poses Give a Hug Hugs were off the table for a long time, as the pandemic made it potentially unsafe to embrace even your closest loved ones. Make Time for a Massage Just 10 minutes of shoulder massage may be enough to increase relaxation, decrease stress, and improve heart rate variability, suggests a study published in September in the journal Scientific Reports.

RELATED: How to Avoid Headline Anxiety During a Global Pandemic

Most Recent in Wellness No problem. Sit or lie down comfortably. Consumer's Guides: Understand Your Treatments Albuterol Inhalation Ventolin Amoxicillin Amoxil Azithromycin Zithromax CoQ10 Coenzyme Q Ibuprofen Advil Levothyroxine Synthroid Lexapro Escitalopram Lipitor Atorvastatin Lisinopril Zestril Norvasc Amlodipine Prilosec Omeprazole Vitamin D3 Xanax Alprazolam Zoloft Sertraline Drug Reviews See All. Medically Reviewed. A survey by game developer RealNetworks found that 64 percent of respondents cited game playing as a way to relax, while 53 percent play for stress relief. Achieving goals - even small ones - is a sign of hope and accomplishment. There isn't a certain number of hours you should devote to your friends or work on your relationships.
Wellness and self-care


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