3/1 - Trying the Trends: A Therapist's Take on Popular Wellness Hacks
Trying the Trends:
A Therapist’s Take on Popular Wellness Hacks
I'm sure you've noticed that social media is full of routines and “life-changing” habits that promise better productivity, less anxiety, and more confidence. Some of them sound extreme. Some sound surprisingly practical. In the recent episode of the Married & Confused Podcast, Claudia & I took a therapist’s perspective on several popular trends—looking at what’s helpful, what to watch for, and how to apply them in a healthy, balanced way.
Here’s a quick breakdown to help you decide what might actually work for you.
The 4 A.M. Millionaire Routine
Waking up early can feel empowering, and getting things done before the day begins often increases your sense of accomplishment. It cam provide a sense of readiness to tackle the day. In my own personal life, I found a lot of benefit in waking up really early and getting a 3 mile walk in before the sun came up a refreshing way to start the day. And I found that it provided me with more energy throughout the day and made me feel less tired overall. However, after a few years of that habit, I found that I could not sustain that schedule. It was taking it's toll on me. From a mental health standpoint, the key question isn’t what time you wake up—it’s whether you’re getting enough sleep. If an early routine cuts into your rest, the emotional and physical cost isn’t worth it. Productivity never outweighs sleep. Find balance.
Cold Plunges for Anxiety
Exposure to extreme coldcan activate the body’s “reset” response and help regulate the nervous system. For some people, even splashing cold water on the face or holding something cold, like an ice cube, can interrupt panic symptoms and bring the body back to baseline. Used appropriately, this can be a powerful grounding tool. But there are also many other simpler strategies to stop panic symptoms and reset our nervous system. It's important to find the strategy that works best for you.
Habit Stacking
This strategy pairs a task you avoid with something you already do consistently. For example, brushing your teeth while you’re already in the shower routine. This strategy can work because it reduces decision fatigue and builds consistency. It makes us less conscious of doing the thing we try to avoid, because it is just being done along with something else. It does prove to be helpful for those who struggle with motivation or attention challenges. And it can definitely be a way to be more efficient and productive.
The “Hot Girl Walk”
The idea here is simple: move your body with confidence and intention. Acting confident can actually influence how you think and feel about yourself. I teach people all the time that how they present themselves, over time, is how they actually become. It's the same as the "act as if" concept. If we act in the ways we want to be, then over time, we will come to be that way. This is a great example of how behavior can shape mindset. Confidence often grows through action, not the other way around.
Phone in the Other Room
There are scientific studies that show that sleeping with your phone closer than 3 feet from your head, can have negative effects on your brain. Keeping your phone out of reach at night protects your sleep, reduces anxiety, and removes a major barrier to connection with your partner. If we keep our phone too close at night, it makes it too easy for us to just pick it up and scroll, interrupting important sleep cycles and potentially introducing anxiety. Nighttime and sleep are supposed to be our body's time to heal and restore. Placing your phone just outside the bedroom allows you to hear emergencies while still creating healthy boundaries with technology.
The Two-Minute Rule
If something takes less than two minutes, do it immediately. This can prevent small tasks from piling up and becoming overwhelming. It's similar to the idea of not touching a piece of paper on your desk more than once. However, if you tend to get easily distracted or pulled off track, this strategy may backfire, causing you to get caught up in unnecessary activities and detracting from something more pressing or more important. Know your tendencies and use this one wisely. This may not bee effective for people with ADHD.
Silent Sunday
Taking a break from social media creates space to be fully present with your real life—your relationships, your rest, and your priorities. For many, this also aligns with the concept of Sabbath: stepping away from work/labor and reconnecting with what matters most. I think this is a good concept for everyone to practice. I believe that, while social media has its place, it has also done a lot of damage to relationships, lifestyles, and priorities. Doing this hack helps keep us focused on real life, even if it's just one day a week.
The Bottom Line
Not every trend is right for every person—and that’s okay. Mental health isn’t about copying someone else’s routine. In fact, trends and hacks are just that - temporary fixes. While they may work during certain seasons of your life, they may not always be a long term solution.
If a trend helps you feel more grounded, rested, and present, it’s worth trying. If it adds pressure, comparison, or exhaustion, it’s probably not the right fit.
It's always wise to consult a professional to assist with ongoing concerns of anxiety or depression.
If you're considering therapy, please visit my website to schedule a free 15 minute consultation. www.mustardseedchristiancounseling.com
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