wellbeing toolkit

The impacts of the coronavirus, physical distancing and isolation can make us feel anxious, stressed and worried. Read about what you can do to look after your mental wellbeing and look out for those around you as we tackle these challenges together.

stay connected

Stay connected with friends and family during lockdown. Feeling connected to our community is a significant contributor to our collective health and wellbeing. These days, it only takes a moment to reach out to loved ones and let them know that you’re thinking of them. If you’re lucky enough to have friends, family members or colleagues within your 5km, you can meet up to make the most of your two hours of exercise each day.

visit the team app 

Tulsi tea

stay hydrated

Water helps to flush toxins, waste and bacteria from the body, strengthening the immune system and helping to fight off disease and infection. If you’re finding it difficult to drink your eight glasses of water each day, try drinking herbal teas or adding in slices of lemon or cucumber for extra flavour and a boost of antioxidants. Making warm lemon water with ginger and honey can be an enlivening way to start your day – with added anti-bacterial benefits.

discover tulsi tea ritual

establish a routine

Lockdowns throw our routines out of whack, making it easy to slip into a vortex of homeschooling, scrolling or Netflix. Try taking a few moments to write down your daily routine when you first wake up in the morning or before you go to bed each night and try your best to stick to your scheduled activities. Pencil in your mealtimes, exercise, projects, work and study, as well as time for rest and relaxation. It’s a great way to keep you on task and to help you feel more focused as you go about your day.

download An Organised Life to-do list template

immerse yourself in nature

Our health is inextricably linked to the natural environment around us. Earthing or grounding oneself is a therapeutic technique that focuses on realigning the body’s electrical energy by reconnecting to the earth. You can tap into the healing power of nature by taking a walk outdoors, focusing on the sounds of the birds, the rustling of the trees or the waves crashing upon the shore. Close your eyes and take a deep breath, filling your lungs with clean, fresh air. Remove your shoes to feel the earth, grass or sand beneath your feet. Feel that you are fully supported by the ground beneath you. These wellness experiences not only allow you to get some well needed Vitamin D but provide an opportunity for reconnection to self.

simple breath awareness

Create a moment of calm by practicing simple breath awareness. Start by finding a comfortable seat and closing the eyes. Take your attention to the sensation of the breath as it flows in and out through your nose. Focus on the cool air entering the nostrils on the inhalation and feel the warmth of the exhalation on your upper lip. Try to keep your inhalations and exhalations smooth, even and relaxed. If your mind wanders, gently bring your attention back to the breath. Try this technique for several minutes, slowly building your capacity to sit in stillness. To transition out of the technique, take a few moments to sit quietly before moving on with your day.

turn off your tech

We get it; technology is a handy and convenient tool!  Hence why we’ve suggested the use of apps to support your daily wellbeing practices. But amidst the barrage of social media and world news, it can be challenging to turn away from our screens. Try to schedule a time to turn off your tech, even if it’s just for an hour each day. Take the time to trial a new recipe, practice journaling or curl up on the couch with your favourite book. Limiting our exposure to screen time is a modern-day mindfulness practice that tests our discipline and willpower and allows us to be fully present in the moment. Bonus points if you can get friends or family members to join you in this exercise.

eat well, feel well.

Treat yourself well by taking the time to cook and enjoy delicious, nutrient-dense meals at home. Eating a rainbow of local, seasonal fresh fruits and vegetables balances our mood and immune systems, helping to ward off illness and infection. We’re lucky to have an abundance of farm gates on the Mornington Peninsula that provide fresh, seasonal produce without the food miles. If there isn’t one within your 5km – try giving a local supplier a call and seeing if they offer delivery to your door.

discover your local farm gate

practice Cold Water Therapy at home

Whilst we’re currently unable to make use of our incredible ice cave and cold plunge pools at PHS, you can create your own Fire and Ice experience at home! Try alternating between hot and cold water whilst in the shower, finishing off with a cold blast to stimulate blood circulation and promote detoxification. Start small and build yourself up to longer bursts of cold water immersion. You’ll feel awake, alert and invigorated for the rest of the day. If you’re looking for more inspiration, listen to The Iceman himself on Apple Podcasts.

listen to the podcast

Meditation with Mandy Biksas

Enjoy a relaxing guided meditation with Mandy, one of our incredible spa therapists here at PHS. Mandy is a qualified hypnotherapist with a passion for nurturing individual wellbeing. Fascinated by human behavior, Mandy is currently completing a Bachelor Degree in Counselling and regularly takes part in immersive vipassana retreats. Mandy mediates daily to feel more peaceful, grounded and connected to the world around her. You can join Mandy for a soothing and hypnotic mediation in the comfort of your own home.

listen to the meditation

Move your body

Regular exercise in fresh air is one of the pillars of healthy living, it improves cardiovascular health, lowers blood pressure and helps control body weight. Regular physical activity out in the winter sun can also do wonders for your mood and boost levels of the ‘happy’ hormone dopamine. Both exercise and bright light trigger the release of endorphins, our body’s natural feel-good chemical which helps to relieve pain and stress. Walking, working out, running, bike riding, swimming and surfing all contribute to a healthy immune system. Regular movement practices like Qi Gong and Yoga are known to lower stress hormone levels which calms the nervous system and in turn reduces inflammation. Weekly yoga and Pilates classes are offered online via the Team App to support you during lockdown.

visit the team app 

use an app to keep you on track

There are plenty of free apps available on the App Store to support your overall health and wellbeing. If you’re unable to get outdoors, you can try downloading the Calm Meditation and Sleep App and tuning in to one of the many natural soundscapes to transport you into nature. Insight Timer is another fantastic tool to assist with sleep, relaxation and meditation, and one of our personal favorites. Choose from thousands of guided meditations or use the ambient sounds, intervals and ending bells to curate your own meditation experience.

discover calm app discover insight timer

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