 navigating the twists and turns of the everyday navigating the twists and turns of the everyday admin mon 9022024 1552 in a hurry here s a quick summary of our key takeaways  build mental resilience  use techniques like meditation journaling gratitude and positive affirmations to turn setbacks into opportunities for personal growth maintain a balanced routine  start small by focusing on key areas like selfcare exercise daily movement and balanced nutrition to create a routine that works for you prioritise sleep  aim for eight hours of sleep by eating early limiting distractions and creating a calming bedtime routine including sleepfocused yoga or meditation prepare for energy slumps  keep healthy snacks on hand to avoid unhealthy choices and find simple ways to move throughout the day to maintain energy levels for more on this read our blog about snacking link to snacking blog  for more detail and insights from eve numi inhouse healthcoach and yoga teacher  mind building resilience overcoming health setbacks with strength and balance life is full of unexpected challenges and setbacks especially when it comes to maintaining our health whether it s an illness an injury or simply a busy schedule these obstacles can disrupt our routines and impact our wellbeing in this post we ll explore how to overcome health setbacks with resilience learn to identify common obstacles employ effective mental strategies and take practical steps to regain your routine building longterm resilience is key to sustaining your health journey through the twists and turns of everyday life cultivating mental resilience our inhouse health coach and yoga teacher eve shares her insights on building mental resilience eve believes that every obstacle can be transformed into an opportunity for growth she encourages her clients to see setbacks as stepping stones to personal development rather than roadblocks here are some of the techniques she recommends  meditation and breathing techniques  calming the body and bringing awareness to your emotions can help you process challenges more effectively taking a moment to meditate or sit with your thoughts allows you to break down obstacles and move forward with clarity  journaling  writing down your thoughts can help you connect more deeply with your feelings and gain perspective on your challenges by putting your thoughts on paper you can take a step back from the problem and find a path forward  practising gratitude  eve suggests thinking of 12 things you re grateful for each day this practice can shift your mindset reduce negative thought patterns and foster a more positive outlook positive affirmations writing down and regularly reading positive affirmations can create a significant impact on your mental health simple statements like i am doing my best or i deserve a life where i feel connected can help you start your day with a positive mindset eve also stresses the importance of open communication talking honestly with loved ones colleagues and mentors can help you explore obstacles and emotions by giving yourself permission to be open and honest you encourage others to do the same fostering a supportive environment that promotes mental resilience making a balanced routine maintaining a balanced routine is essential for resilience and eve offers practical advice on how to achieve this  start small  don t try to change everything at once a healthy routine varies from person to person but finding a balance that feels right for you is key to achieving greater harmony in your health focus on areas like me time connecting with loved ones exercise and movement nutrition relaxation and personal growth selfcare  find time for activities that support your wellbeing whether it s listening to an audiobook while walking enjoying a hot bath having coffee with a friend or practising a sport you love exercise and movement  plan your exercise routine for the week aiming for at least 120 minutes this can be broken down into sessions that fit your schedule such as 30 minutes three times a week or 20 minutes five times a week incorporate a mix of strength training mobility and flexibility exercises and cardio activities to keep your body balanced daily movement  make time to move every day simple habits like doing leg lifts while brushing your teeth or rolling out your yoga mat for a quick stretch can make a big difference create a dedicated space in your home for movement with inviting elements like soft lighting a candle or soothing music preventing energy slumps  prepare healthy snacks in advance to avoid reaching for less nutritious options like biscuits examples of balanced snacks include nuts and seeds if you have a little more time find recipes here  link to snack recipes  pair activities  combine less enjoyable tasks with something you enjoy for example if you find it hard to journal or meditate add drinking your morning coffee into the mix or if you sometimes find it hard to get out for a walk try listening to an audiobook these strategies make it easier to maintain positive habits throughout the day prioritising sleep for better health a good night s sleep is a cornerstone of physical and mental wellbeing yet it s often overlooked eve offers practical tips to improve your sleep routine  eat early  try to eat dinner at least two hours before bed to prevent sleep disturbances limit distractions  turn off bright lights and keep your phone out of reach before bedtime to avoid distractions create a calming routine  aim for eight hours of sleep each night end your day with calming activities like reading meditation or practising sleepfocused yoga techniques like sleep yoga or yin yoga can help calm the parasympathetic nervous system promoting a restful night s sleep balancing longterm physical and mental health eve understands that maintaining balance is a constantly evolving process she encourages clients to develop morning and evening routines that support these changes incorporating activities like movement reading journaling or meditation first thing in the morning a wellstructured nighttime routine is equally important as sleep is a vital yet often under appreciated component of health by prioritising a healthy sleep routine clients can prevent chronic health conditions and support their mental wellbeing eve suggests that striving for eight hours of sleep each night coupled with calming presleep activities like reading or meditation can significantly improve the quality of rest practices such as sleep yoga or yin yoga can further help calm the parasympathetic nervous system promoting a restful night s sleep with better sleep clients will find themselves more productive with fewer unhealthy cravings and feeling more balanced and less stressed overall key takeaways resilience is about more than just bouncing back it s about building strength and balance that can carry you through life s challenges by cultivating mental resilience establishing a balanced routine and prioritising sleep you can overcome health setbacks with confidence remember the journey to wellbeing is ongoing and small consistent steps can lead to lasting positive change  