September 8, 2023 – Are you feeling burned out, overwhelmed, stressed, unmotivated or drained? It's time to take higher care of yourself.
Youngest McKinsey research points to increased consumer interest in wellness in areas resembling nutrition, health, fitness, appearance, mindfulness and sleep. A wellness retreat will help with all of this. While it will be a treat to book a week-long stay at a wellness resort, not everyone has the time, budget, or resources to make it occur.
Luckily, you possibly can take a do-it-yourself approach and create a meaningful wellness retreat at home. But where do you begin? And which wellness components do you have to deal with?
WebMD turned to experts at Hilton Head Health, a renowned wellness resort in Hilton Head, SC, for recommendations on recreating the wellness retreat experience at home.
Understanding the ability of self-care
Given our mobile, always-connected lifestyles, the emphasis on self-care is much more necessary today.
Anne Poirier, director of behavioral health at Hilton Head Health, defined self-care as any activity you do intentionally to take care of or improve your physical, emotional or mental health. “Take the time to listen to what your body and mind need—and then Take action That’s what self-care is all about,” Poirier said, mentioning the way it relieves stress, increases energy and improves mood.
“Creating and setting aside time for a retreat at home can be a wonderful way to kick-start a self-care routine or allow yourself true rest and rejuvenation.” preferably “I love your work, your family and your life,” Poirier said.
Program director David Chesworth said the goal is to return to on a regular basis life refreshed and energized, and to enjoy advantages resembling reduced pain, increased concentration, improved mood and higher stress management.
Setting the stage
The most significant task is to find out the goal of the withdrawal, said Poirier. Is it a rejuvenation? Self-discovery? Energy? Your goal will help tailor the retreat activities to your needs. A superb place to begin is to have a look at the essential components with a holistic approach.
“The retreat process is about disconnecting from everyday life and strengthening some or all of the core pillars of nutrition, fitness, rest, curiosity, mindfulness, rest and relaxation – all of which contribute to the body and mind feeling refreshed” said Chesworth.
Poirier shared some practical planning suggestions to avoid wasting your time, set boundaries and reduce stress.
“Reserve the weekend and let others know you are no longer online!” she said. Nothing can derail your best-laid plans faster than unexpected visitors and annoying phone calls.
More pragmatic suggestions?
- Clean the home before the retreat so that you don't find yourself in a large number.
- Plan and prepare your meals and snacks upfront.
- Make a schedule – with some space. “At Hilton Head Health we call it structured flexibility,” Poirier said. “I have a certain structure for my weekend and am also flexible to meet my own needs.”
- Stock up on every thing you wish including food, herbal teas, crayons, a journal, incense, beauty treatments, etc.
The goal is to make your retreat functional, beautiful, calming and conducive to quality “me time.”
Plan your retreat
Depending in your lifestyle, goals, and budget, the retreat can last anywhere from a day, to an extended weekend, to a full week. Is there an excellent length? Within reason, in accordance with Bob Wright, the longer the higher. Director of Lifestyle Education at Hilton Head Health.
“It might be unrealistic to do it for a whole week, and one day is probably not enough time to see a measurable benefit,” Wright said, noting that an extended weekend could work. Poirier said a weekend gives the body enough time to chill out. But she said it could possibly be helpful to present yourself just at some point “off” from normal day-to-day activities and deal with self-care.
Since budgets for a DIY retreat can vary, Chesworth offers each budget and luxury options. A budget-friendly idea is to spend time outdoors. “This is a great way to boost mood, promote sleep and get vitamin D!” he said.
Take a walk in a close-by park and experience the great thing about the region. Chesworth suggests either bringing a friend so as to add a social element, or going alone (and leaving the phone at home) so as to add a mindful element. When it involves treating yourself, Chesworth recommends booking a massage therapist to return to your property or scheduling a pampering treatment at an area spa. If you’re keen on cooking, learn some latest healthy recipes. “But if you're afraid of cooking, consider hiring a private chef or treating yourself to healthy meals at local restaurants,” he suggests.
Revealing the retreat experience
A superb wellness vacation should include a mixture of invigorating and relaxing activities, Poirier said. Depending in your goals and lifestyle, this may occasionally include:
- Nourishing food
- Get out into nature
- meditation
- Exercise (yoga, walking, dancing, etc.)
- Hydration (enjoy with infusion water or herbal teas)
- Joyful activities (listening to music, writing in a journal, painting, reading)
- Pamper your body (do a massage, take a shower, care to your hair).
Nutrition
Because a wellness retreat is about greater than just maintaining a healthy diet meals, it’s best to take the time to discover your personal dietary goals, said Elizabeth Huggins, a registered dietitian and nutritionist. “Once you've defined your goals, consider factors that provide structure to your day: food choices, portion control, dining ambiance and environment, meal and snack times, and a mindful eating approach,” she said.
She suggests planning meals that include fresh vegetables, lean proteins, and whole grains or beans and cutting out highly processed foods. Also, take into consideration meal combos that can leave you feeling comfortably full and energized, somewhat than feeling unwell, lethargic, or affected by indigestion. Depending in your goals, you possibly can add a special treat (think raspberry sorbet or just a few pieces of dark chocolate) while keeping portion control in mind.
Ultimately, regardless of where you eat, Huggins recommends pausing for a moment of gratitude before eating and taking advantage of mindful eating. “Focus your attention on body-related sensations, including the sight, smell, sound, taste and texture of food,” she explained.
Physical activity
Take time for diverse fitness experiences to present your body and mind more energy. In addition to nature walks, Chesworth offered just a few suggestions.
“This is a great time to experiment with local gym classes you never get around to,” he suggested. Try boxing, learn pickleball, or participate in Pilates. Or explore working with a private trainer and book a session either at home or on the gym.
If you desire to get advice from the comfort of your individual home, video workouts may very well be solution. Of course, you possibly can at all times find free workouts on YouTube. However, if you desire to bring the energy of an actual retreat home, you should buy or subscribe to online training programs.
Sleep
Creating a restful environment plays a key role in sleep quality.
“One of the most important things we can do to support or improve our health and well-being is to get quality sleep in the right amount,” Wright said.
In the short term, prioritizing sleep for even just per week or just a few days and noticing the positive effects it could possibly have might motivate you, Wright said frequently Focus on sleep. In the long run, Chesworth suggested investing in a high-quality, sleep-conducive environment. That could mean upgrading your mattress, pillows and bedding and investing in blackout curtains.
Mindfulness and stress management
To cultivate mindfulness and higher manage stress, Poirier says meditation must be the very first thing it’s best to plan into your retreat. “Start each morning with a grounding meditation to set the tone of the retreat,” she said. Use free or paid meditation apps (like Insight Timer or Calm) to search out what works best for you.
Other stress-relieving activities include yoga, stretching, painting, listening to relaxing music, nature walks, journaling, taking an Epsom salt bath, and laughing (renting a comedy or watching a sitcom). Plan a few of these activities into your retreat.
“Make sure you plan for downtime,” advises Poirier. “One mistake we make is trying to fill every minute. Instead, carve out some space on your weekend to relax Be.”
Beyond Withdrawal: Measuring Success and Integrating Habits
Be realistic together with your retreat expectations, Wright said.
“After a weekend or even a week-long retreat, it would be unrealistic to expect significant physiological changes or improvements,” he said. “I would focus more on factors such as energy, stress, calm and mood.”
One solution to evaluate these aspects? Wright suggested conducting a pre- and post-retreat assessment using a scale. For example, on a scale of 1 to 10, indicate how drained you’re feeling (1 means by no means, 10 means very much), how stressed, how energetic, etc. “If these quality of life indicators have improved during your studies” “A home retreat could Motivate them to do some retreat practices regularly,” he said.
If you notice areas for improvement (more energy, less stress, more rest, less hunger, etc.), Wright recommends making a SMART goal (specific, measurable, action-oriented, realistic, time-bound) across the behaviors that led to it the development.
By following these expert insights, you possibly can create a customized at-home wellness vacation that rejuvenates your mind, body and spirit. More importantly, the retreat can show you how to integrate self-care habits into your day by day life, promoting a sustained commitment to your mental and physical well-being.