Wellbeing Wednesday #21
Bitesized options for brightening up your hump day
Inspire
“Radical acceptance rests on letting go of the illusion of control and a willingness to notice and accept things as they are right now, without judging.”
- Marsha Linehan, Ph.D.
Hi, I’m Holly - coach, mindfulness facilitator and writer of the Zestful Zen Wellbeing Wednesday newsletter. 💖 I hope you’ll find these resource round-ups a helpful self-care support and an opportunity to pause as we hit “hump day” each week. 🐪
Disclosure: To support my solopreneurship dreams, posts may contain affiliate links, where I get a commission at no cost to you. I only share items I genuinely believe you’ll enjoy.
Look
For my fellow northern-hemispherers, right now it might feel like winter is never-ending and you just want to hibernate inside. But don’t forget that Winter Solstice passed nearly three weeks ago, so the days are starting to get ever so slightly longer! While it’s lovely to be cosy inside with friends, family and furry buddies, make sure you get some fresh air every day. The sunsets can be beautiful and crisp at this time of year, so embrace the fact that you don’t need to stay up late to enjoy them.
Listen
In What Does Success Look Like, Calm it Down podcast host, composer and pianist Chad Lawson ponders coffee art as a metaphor for the perfect blend of success for each of us - unique, evolving, and not what family, friends, society or social media imply success is. Chad argues that success is actually what matters to you: that accomplishment is external, while fulfilment is internal. Ask yourself, what makes you feel alive? Side note: Chad’s voice and piano accompaniment is so soothing!
Watch
If you’re feeling the call of the wild but cooped up inside this winter, enjoy this beautiful video journal by photographer Elizabeth Gadd, 7 days camping on the most beautiful trail in the world? Elizabeth recorded an 80 km hike along the West Coast Trail with her partner and best friend. Mesmerising misty scenery will enchant you as the trio slow down and take a mindful, meandering journey through nature, fully present and alive. It’s certainly activated my itchy feet!
Read
Want to help a friend (or a stranger), but not really sure how to get started? In What Are Some Ways to Be Helpful?, A Year of Mental Health author sets out some simple, practical ways to help others - most of which won’t cost you anything but your time. Why not begin 2025 with a little altruism and make the new year a bit better for those around you?
Ask
In Saturday’s personal essay, I wrote about setting intentions for the year ahead, by choosing guiding words - instead of “shoulding” on myself with New Year resolutions I know I won’t keep. You can read the full post here:
Some questions you could reflect on:
Do you find New Year resolutions motivating or limiting?
Looking back, how would you sum up your 2024? What did you learn/gain?
What would you like more of in your life this year?
How can you make space for living intentionally?
Do
Try progressive muscle relaxation (PMR) at bedtime, if your body feels tense, or you’re stressed or anxious. It’s a simple practice, that can help you relax, and has been shown to reduce insomnia and pain. The basic technique is to focus on one muscle group at a time, first tensing the muscles (for 5-10 seconds) and then releasing the contraction (relax for 10-20 seconds before moving onto the next muscle group).
Notice the changing physical sensations as you first tense and then relax the muscles. Don’t strain, just squeeze. And try not to hold your breath - you may find it easiest to synchronise your inhale and exhale with the muscle contraction and relaxation. Typically, PMR starts in the lower body, working upwards to the face and head.
More guidance, plus information on the benefits of PMR are available from:
You can also follow a guided audio/video track:
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Wishing you all a wonderful Wellbeing Wednesday! 💖
For more self-care resources, dip into the Wellbeing Wednesday back catalogue, or check out my essays on self-care.
P.S. I’d love your feedback on this post: What would make it better? 🌸
Ways to connect or work with me 💬
DM me, jump in the subscriber chat, or connect via my website, LinkedIn or Instagram 😁 I offer coaching sessions and mindfulness courses.
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This sentence really stood out to me “accomplishment is external, while fulfilment is internal” if we can combine both of these in our work, that’s a recipe for success right there ☺️💖