The new year brings time for reflection. Reflect on your goals last year, and where you ended up. Reflect on what the journey meant to you. Reflect on where you want to be, and how you want to live differently. Reflect on how you will get there. Reflect on what you love most of your life, and how you will implement it in the days, weeks and years to come.
As we move through our oftentimes very busy weeks, we can get caught up in stress and end up feeling like a hamster in the wheel. This makes it so much harder to look after ourselves in a healthy and enjoyable way. There are some simple steps you can take to take care of your emotional and mental wellbeing in a positive, sustainable way.
Have you got your BACES covered for 2023?
BACES are five simple steps to take care of your emotional and mental wellbeing – and if you’re like me, you want to have your BACES covered.
The BACES model focuses on:
- BODY
- ACHIEVE
- CONNECT
- ENJOY
- STEP BACK
The BODY is all about self care. When we take care of our physical body, it allows us to cope better with our emotional problems. It can be as simple as: eating healthier, doing regular exercise, being in nature, taking some time out and resting, having a good night’s sleep, or limiting coffee, alcohol, and cigarettes.
When was the last time you took a pause?
Taking care of your physical body is essential, and it allows you to cope better with everything that goes on mentally and emotionally. Try to prioritise self care this year, whether it be a new meditation ritual, a weekend away or a relaxing moment to yourself in the evening.
The ACHIEVE step is all about setting the brain up for success. We all know that feeling our brain gets when we achieve things during the day and reach our goals. Achievement increases dopamine and purposeful activity increases serotonin. In this step, ensure you are setting realistic and achievable goals so you regularly feel the boost and actually achieve what you want.
Setting sustainable goals is important. Here are five ways to set more achievable goals for the new year:
- Connect your every goal to a ‘why’
- Break your goals down
- Schedule ‘buffer time’ for your goals
- Focus on continuation, not improvement
- Don’t dwell on past failures
When we talk about CONNECT, it’s important to not withdraw or isolate ourselves and neglect our relationships when we are struggling with our emotional wellbeing. When we connect with others, it helps boost oxytocin which elevates our wellbeing. So it’s important to make connections every day. This could be just smiling and saying hello to a stranger, picking up the phone, sending a text or organising a walk or tea date with a friend.
Being able to ENJOY yourself is also key in the BACES model. When our mood deflates and we feel tired, or we withdraw and isolate ourselves, the first things we stop doing are the fun and enjoyable activities.
We tend to keep doing those things that drain and deplete us, but neglect those that we enjoy and which energise and nourish us. So aim to do more enjoyable activities, things you always liked doing but never found the time, get outdoors, take up a hobby or catch up with friends.
When you feel low, try not to withdraw under the covers and sit in front of the screen. Instead, reach for the same things that bring you joy and purpose when you’re feeling at your highest. Appreciating the waves crashing on the beach, the smell of the flowers on your nature walk, or the laughter and smiles of family and friends – that’s what will really help when you feel down.
I truly believe it’s important to try to mix life up a little.
Book in something pleasant to do every few days. Here’s a list of my enjoyable activities – choose one that speaks to you and follow your joy:
- Go to the movies
- Go to the ocean, a river, or a lake
- Go for a walk, run, swim, or bicycle ride
- Take a walk in a nearby park
- Read a short story
- Pick up a pencil and paper and draw something
- Visit a fresh food or flower market
- Try a new recipe
- Choose a gift card for a special friend
- Go outside and look up at the stars or the clouds.
Being able to STEP BACK when we feel emotional or get caught up in that emotion is important. We tend to find it difficult to think clearly and see the bigger picture when we are struggling emotionally – and we react by doing things that are unhelpful. It seems like doing those things help at the time, but by reacting the same way all the time, we just keep the problem going. Instead we need to stop, access all the information and come up with healthy strategies and ways of coping, do positive thinking, practise mindfulness and simply just breathe!
Take a moment, step back, and put things into perspective… It’s beautiful advice, but what does it actually mean?
- Stop thinking, start acting on actions that you have been putting off
- See things or people from another point of view
- Think about it again and reflect
Which of these steps have resonated with you the most so far?
Here’s a truth:
There’s probably never going to be a moment when you look around at your life and think, this is it. This is the outcome. I’ve arrived.
Because creating a joyful, fulfilling life is not about the final outcome. It’s about the journey, the process. It’s about finding happiness in every little moment and purpose in every day. It’s about appreciating the slower moments and indulging in the highs. It’s about recognising the ebbs and flows are natural, normal and bring balance to our lives.
