Tips on how to self-nourish for better well-being

We often fill our days with mindless distractions or ‘busyness’, activities that are not really achieving anything but can distract us for minutes or even hours. These activities often give us instant gratification (although frequently at a later cost) or have the effect of numbing the mind. This ingredient is about finding nourishing activities that have longer-term benefits and give you deeper satisfaction.

Below is a list of nourishing activities, but if you want to add your own activity, one that you know will give you long-lasting satisfaction, please do so.

• spend time in nature
• do something for someone else
• declutter/ simplify your life
• do something creative
• connect with others 

Spend time in nature

Spending time in nature allows us to reconnect with our roots. Before the advent of agriculture led to settled societies, we lived nomadically, deeply immersed in nature and worked in harmony with it, using its resources only for our immediate needs. But in today’s society, where most of us live in built-up cities and buy groceries from a supermarket, we see nature as separate from us and have forgotten the importance of our connection to the land. 

As Alan Watts, who wrote one of the first best-selling Western books on Buddhism says, ‘We do not come into this world; we come out of it, as leaves from a tree.’ We are as much a part of nature as those leaves.
 
Even just five minutes in fresh air can give you a much-needed boost and reinvigorate your soul. And if you do have access to nature in a more amenable climate, then walking barefoot on grass or sand reconnects you to the earth. City dwellers can find a park or even a street bench and spend five minutes outside, listening to the sounds of the city and noticing the breeze, or lack of it, on their faces.

Do something for someone else 

An interesting research study conducted by social psychologist Liz Dunn and her colleagues at the University of British Columbia demonstrated how people gain a greater sense of happiness when they give to others rather than themselves. The researchers gave students an envelope with money in it and told them they could either spend it on themselves or spend it on someone else. Those who spent it on someone else reported greater feelings of happiness than those who chose to spend it on themselves. 
 
If you choose this activity, it’s not just about spending money on others but also helping others in any capacity. You could offer to babysit for a friend or cook extra food for your elderly neighbour next door. You could spend an evening with a family member you know is usually alone or invite them round for dinner. There are so many things that you can do, and even the smallest gesture can make someone else’s day, as well as our own. 
 
Saying thank-you to someone is another simple way of passing on a sense of goodness and joy. Think of someone from your past who helped you through a difficult time or gave you something you really needed. Find them and thank them telling them why. You can do this face-to-face, by phone or by letter. A handwritten note can be just as special as a face‑to‑face thank you. Or think of someone who is often overlooked and not thanked (a bus driver, shopkeeper, parent, friend, helpful work colleague or receptionist) and thank them for their contribution to your life.

De-clutter/simplify your life 

Over time we all accumulate stuff, some of it more ‘precious’ than others. But what it all has in common is our attachment to it. We often don’t even know what we have but don’t throw it away. We keep things ‘just in case…’, whether it’s that little black dress that we will fit into again or that broken toaster that we will fix one day. 
 
Holding on to ‘stuff’ can impact us psychologically. That dress we want to fit back into is a constant reminder that we think we are too big as we are and that we will be happier only when we lose weight. That broken item stops us from buying a new one because it’s a waste of money and our space becomes cluttered with things we cannot use. This can also block us emotionally from moving forward and trying new things. We start believing that the familiar, however unworkable, is safe and the unknown is just that, unknown, and therefore scary and should be avoided. 
 
But life cannot improve without change and something as simple as de-cluttering your personal space can help make that first vital step towards change easier. You can start with a kitchen cupboard or a clothes draw in your bedroom. Remove everything and put it in a pile. Then work steadily through each piece, taking the time to look at it and ask questions like:

• do I need this? 
• do I use/wear this? 
• when did I last use/wear this? 
• do I even like this? 
• why am I keeping this?  

And be harsh, if the answer to more than 1 of these questions is negative then give it to charity or someone in need, recycle it or bin it.
 
In the same vein, we often all fill our lives with unnecessary activities that drain us rather than fulfil us or help us achieve our dreams.

Easy ways to simplify your life right now:

• Evaluate your commitments: prioritise your commitments and practise saying no. You don’t have to accept every invitation you are offered.
• Assess your daily habits: write down a brief list of what you would like to do each day (exercise, spend quality time with family, meditate etc.). Then write down a list of what you actually spend your day doing. How closely do the lists match? Is there a way you can make your days a little more filled with what you’d like to be doing?
• Audit your social media: unfollow, unfriend and delete unused apps – this should be done on a non-diet day when accessing your social media is permitted.
• Practise being less busy: try single-tasking rather than always multi-tasking and leave a whole day or even an entire weekend unplanned. 

Do something creative 

Creativity has been proven in numerous studies to be good for both your mental and physical health. Creating art, playing music, dancing, writing, decorating or even re‑arranging your bedroom can relieve stress and anxiety, and reinvigorate and inspire you. 
 
In this age of abundant information, with on-demand TV, adverts everywhere, social media and of course the Internet, we can spend so much time consuming information and entertainment we forget to take part. Taking a break from this onslaught and spending time in the process of creation calms your mind and allows you to connect more deeply with your own desires and self. 
 
For this activity, spend at least half an hour doing something creative, and remember it doesn’t have to be to a professional level. Just let yourself go! 
 
Ideas: 

• painting 
• playing an instrument
• singing
• dancing
• writing
• decorating
• cooking
• crafting
• gardening 
• woodwork
• knitting  

Connect with others

The breadth, depth and meaning of our social relationships are the best predictors of our happiness. Research has shown that possessing strong social bonds can improve your physical health, and conversely, isolation can lead to health problems. 
 
This activity is about spending quality time with friends or family. Make sure you spend the time fully engaged with them (and not multi-tasking) and ensure you spend at least half the time listening to them rather than talking. Being fully there for someone and listening to them without judgement is one of the best gifts you can give. As is often said, listening is an act of kindness. 
 
And you don’t have to be face to face; a Skype or telephone call can be just as effective as sitting down with someone. And remember to make time for them; we so often call the ones we love when we are walking to the shops or driving somewhere, hands-free of course. Make sure communication is the main event and try not to multi-task. 

If you don’t have strong social connections then joining a weekly group can help provide the regular interaction with others that you need. We have listed some possible options below but again, there will be things happening locally that we don’t know about so keep an eye open when shopping or looking online.

Think about what interests you, then see if there are any groups or clubs you can join.

• book clubs
• lunch clubs
• dances
• local library
• running club
•  cycling club
• movie club
• walking/hiking groups 
• fishing