Special Edition

Welcome to our second of two special edition, wellness-focused newsletters we’ve put together to kick off 2024, in partnership with Mission Health.

4 daily habits to manage stress

Two people walking and one person biking in the foreground on a path in Carrier Park. Several people are walking and biking in the background.

A walk, jog, or bike ride in Carrier Park is a good way to get the heart rate going. | Photo by AVLtoday

Take a deep breath, Asheville. A 2022 study showed 55% of Americans report feeling stressed during the day. While some levels of stress are unavoidable, there are daily activities we can add to our routines to alleviate and manage it.

Here are four healthy habits that can help combat stress:

Step outside

Fresh air and sunlight can do wonders for our stress levels and overall well-being — so grab your coat and head to a local park. Exposure to sunlight is said to increase the brain’s release of serotonin, a mood-boosting hormone.

The colder months mean less sunlight, which can drastically affect mood. Pro tip: If you’re struggling to head out for your morning walk (or the temps just won’t allow it), a sun lamp, which is meant to simulate a daily dose of sunshine, could be a good addition to your routine.

Write it down

When in doubt, write it out. Keeping a daily journal to make note of your feelings is a proven way to relieve stress and get stressors off your mind. Is your pen at the ready? Choose from blank journals or a themed guided journal to add to your morning or nightly routine.

Develop a meditation practice

Meditation can be used as a way to check in with yourself and restore balance. From guided meditations to sitting in silence, meditation offers a host of benefits — including stress relief.

If a “moving meditation” is more your speed, strolling through a local museum can be a great way to clear your head.

Stretch it out

Whether you prefer to take breaks at your desk throughout the day or roll out your yoga mat in the morning or evening (or all of the above), stretching can help eliminate stress that manifests in our bodies (think: tense shoulders, stiff or tight muscles, etc.). Check out these seven stretches to add to your routine, or try out a yoga class at one of these local studios.

More ways to combat stress in 2024

Asked

What’s your preferred stress management strategy?

A. Getting active with exercise
B. Jotting it down in a journal
C. Setting aside time to stretch
D. Slowing down with a mindful meditation
E. Other

Let us know how you restore balance

Wellness

See Mission Health’s expanded outpatient and mental health services

AVL-Mission Health mental health-1.28.24.jpg

Talk to your provider or visit Mission Health’s website to determine if their services are right for you. | Photo via Pexels

Seeking treatment for mental health can be daunting — especially when social stigmas can make it seem like treatment is necessary only if “things are really bad.” But Mission Health’s new Sweeten Creek Mental Health and Wellness Center makes it easy for Ashevillians to get the help they need.

Mission Health’s mental and behavioral health services are designed to holistically support individuals through a variety of mental health struggles, including:

Life transitions
Managing stress
Depression
Grief or loss
Anger management
Trauma
Anxiety
Suicide prevention
And more

Additionally, therapy and outpatient programs aim to prevent the need for hospitalization or to transition people out of inpatient stays. Most outpatient programs follow a group therapy model that is led by licensed and trained therapists, under the supervision of board-certified psychiatrists.

Mission Health accepts all referrals — including most self-referrals. Not sure what you need? Their clinical staff offers confidential assessments to determine the right service for each patient.

Improve your mental health in 2024

News Notes

Drink

Did you know? Your brain and your gut are said to be directly linked, and a healthy gut can help improve your mood. Enter: Olipop, a new kind of soda packed with gut-boosting goodness.

Wellness

Breathing exercises can go a long way for stress management, helping to slow your heartbeat and lower blood pressure. Want to give it a try? Check out these five breathing techniques you can do at your desk, on your couch, or wherever you happen to be reading this.

Try This

From lifting weights to indoor rock climbing, personal training to dance fitness, boxing classes to martial arts programs — no matter how you like to get moving, Asheville’s probably got a gym for you. Find 35+ spots to get your sweat on and create a fitness routine that’s right for you.

Health

Did you know Mission Hospital has some of western North Carolina’s most cutting-edge technology, including the use of minimally invasive surgery techniques? You can make an appointment with one of their highly-specialized physicians at Mission Surgery, which can treat hernias, pancreatitis, vascular conditions, cancer, and more.*

Learn

Interested in building your own mindfulness practice? This card deck has 100 mindfulness exercises to add to your routine.

The Buy

A day of supporting your mental wellness

Equip yourself with some of these favorites and enjoy a whole day dedicated to ease, relaxation, and well-being.

8 a.m. | 🌅 Use a sunrise alarm clock, designed to wake you up gently with gradual light.
10 a.m. | 🍋 Diffuse essential oils in your space to promote relaxation and mindfulness — we like this organic set + ceramic diffuser.
12 p.m. | 📗 Take your lunch with a little reading. Try “Today I Noticed” or “101 Essays That Will Change The Way You Think.”
2 p.m. | 🌊 Play white noise, ocean waves, or bird calls as you stretch or meditate with a white noise machine.
6 p.m. | 🦔 Lean into discomfort with an acupressure mat that can stimulate nerves for increased relaxation.
8 p.m. | 🚿 Unwind with a hot shower and an Herbal Zen shower steamer — you won’t believe how good they smell.

The Wrap

From the editor:

Hey there, Asheville. Even though our newsletter is designed to be read in 5 minutes, life’s a marathon, not a sprint. Don’t give up on those fitness goals that you have for 2024 — we believe in you. Besides, you’re already on the right track; researchers say reading releases dopamine, similar to exercise’s benefits for brain health.

† Disclaimers and Legal | * Advertising Policy

The company may also generate commission from affiliate links in the newsletter.

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