How to thrive in uncertain times

We are facing unprecedented times.  We must remain positive and hopeful and strengthen our first line of defence: our physical health and mental wellbeing. It is the only way to move forward.  There are lots of simple things you can be doing to worry less and thrive more.  There will be a time when this is all in the past. Until then, we must do all we can for our wellbeing and make tomorrow a better day, than today.

MINDSET

Anxiety is up and people are worried. We must take steps to regain clarity of thought and nurture a positive mindset.

Dial down worry

Let’s acknowledge the current situation is not good. Yes we need to stay informed but we don’t need to  read and talk about it every minute of the day. Choose where you get your news from and pull back on the volume. I have loved the stories in the news of Italians singing on their balconies and a guy in Spain leading a workout from the rooftops. These are the kinds of feel good stories we need to see more of and smile about.

Upgrade gratitude

Continue to enjoy the simple pleasures of life, like time with your loved ones, the sunshine on your face, listening to music.  In addition to dialling down on the worry we should choose to regain perspective on things to be grateful for.  This small shift in perspective can make a big difference to our mental wellbeing. Gratitude is wonderful for reducing stress and building a positive optimistic outlook.

A little levity and a lot of laughter

Laughter is therapy. I am encouraging people to dig out there favorite movies and comedy shows to keep it light and have a laugh. Laughter is wonderful for our health and mental wellbeing particularly during testing times, it gives a mental respite from the news and the worry. Seinfeld could literally save the day.

Acts of kindness

Let’s strengthen our friendships and connections. Do nice things for others. Be kind. Be considerate. Reach out to people and ask them how they are doing. Have conversations. With so many people facing hard times and working in isolation, we must band together and do a little for others.

IMMUNITY

Strengthening our immunity is crucial.  It is enhanced by eating well, staying active, getting sufficient sleep and taking key supplements:

Increase fibre

Gut health and immunity are closely linked and one of the simplest ways to improve gut health is eat a diverse, colourful diet of fruits and vegetables and increase fibre. Eat foods high in fibre such as legumes, beans, peas, oats, bananas, berries, asparagus, and leeks or fermented foods such as such as kimchi, sauerkraut, yogurt, tempeh and miso. Personally I like to add extra oat bran fibre to my oats, available in the breakfast cereal section of the supermarket (hopefully).

Food shortages

Sure food might be in short supply buy fresh produce is still abundant and eating fresh is better for your health. Stock your larder as best as you can and cook up some food for the freezer.

Mindful eating

Stress can stimulate poor food choices and the over consumption of alcohol. Try to keep in mind conscious healthy food choices and not resort to emotional binge eating. Sure, enjoy your food but don’t use it as a coping strategy.

Key vitamins

Strengthen your immunity by taking these key vitamins: Vitamin C, B-vitamins, zinc and magnesium. Speak to your health practitioner or health food store about the best brands.

Get plenty of sleep

It’s during sleep that the body goes through growth and repair. Getting sufficient sleep is vital for health and immunity so instead of scrolling through social media feds, put the phone down and get to bed on time. Instead of going to bed with worries, go to bed with gratitude – focus on the positives in your life. I will help you get a better night’s sleep.

BE ACTIVE

Gym closed or working from home? Activity levels can easily decline. The furthest you might move is to the fridge and back for an unnecessary nibble. It’s more important than ever to be active and exercise:

Walk in the park

If you are working from home you are going to need to take steps to stay active. Make it a priority to get up, stretch and move every 60-90 minutes. Make calls and take phone meetings standing or moving around, even throw in a few stretches. Take regular breaks and go for a walk in the park to break up your day or make some calls outside.

Workout at home

With the gym or pool closed, you can workout at home or in the local park following an online program – I can provide with you easy to follow workouts from my Workable Workout series – please get in touch.

The key message is you must keep your exercise and activity levels up, especially to help with mental wellbeing.

Your ‘First Line of Defence’ plan to stay healthy in mind and body:

MINDSET

• Stop reading and talking about the situation every minute of the day.
• Try to worry less, instead focus on gratitude and what’s good in your life.
• Keep it light and laugh more, watch your favorite comedy shows.
• Be kind and generous to others, help where you can.
• Reach out and talk to friends more often.

IMMUNITY

• Eat plenty of fruits and vegetables and increase fibre to aid gut health.
• Take vitamins B and C, zinc and magnesium for easy health insurance.
• Get to bed on time to get plenty of sleep.

BE ACTIVE

• Working from home, get up and move every 60-90 minutes.
• Take calls in the park or move around when on the phone.
• Gym closed? Workout at home or in the park following an online program.
• Ensure you priotise exercise for physical and mental health.

Friends, stay healthy, stay active, stay positive!

About

Timo Topp is wellbeing coach, author and speaker with 25 years experience. “It is my passion and purpose to empower people to live healthier lives – and is more important than ever”. He is the author of EAT, MOVE, LIVE and creator of ‘Well for Work’ a workplace wellness program to help people prevent burnout so they can ‘Work and Live Well’ so that companies can thrive.

Get in touch

Reach out at timo@timotopp.com or check out the website www.timotopp.com