Making the Most of Your Alone Time

In our recent wellness survey, 9% of participants stated that the most important aspect of
maintaining an overall healthy well-being is alone time. Time on our own can be used to do a
variety of things, but there are some activities that are more beneficial than sitting down and
watching television.

Meditation
Meditation is a great way to reconnect with ourselves, recharge after a long day, or prepare for
the day ahead. It can take as little or as much time as we need to clear our minds. For
beginners, there are many resources available to help you get started; apps such as Headspace
or The Mindfulness App are great ways to introduce yourself to meditation. Benefits of
meditation include lower levels of anxiety and stress, and lower blood cortisol levels (1) which
can improve sleeping patterns.

Journaling
For some individuals, journaling is their main way to de-stress. It is an outlet that allows you to
release your inner thoughts and feelings through writing or drawing. Journaling can help with
managing anxiety, coping with depression, and reducing stress. It allows you to recognize your
triggers, and to identify any negative behaviors you may not otherwise be aware of. (2)

Exercise
Exercising has many benefits to your mental health. Instead of sitting on the couch and
watching television for an hour, get your body moving and increase your heart rate by going for
a walk or a swim. Activities such as yoga will also improve your sleep and your ability to
manage stress.

Meal Prepping
Try replacing your usual Sunday afternoon or evening activities with preparing healthy lunches
for the week ahead. Make sure you include lots of dark leafy greens and complex carbohydrates
to fuel your brain. A meal prep short cut; purchase a rotisserie chicken and use it in salads,
sandwiches, and wraps which makes for a quick and healthy alternative to take out.

Go to Bed Early
It is no secret that most of us do not get the recommended amount of sleep every night. Studies
have shown that sleep problems may contribute to the development or prolongation of mental
illness by making it more difficult to cope with daily stresses. (3) Give yourself the night off and
retire early to catch up on the sleep you may be missing. Remove your phone and any other
screens that may be a distraction to you and let yourself recharge.

No one is perfect, and let’s face it - sometimes we just want to lay on the couch and watch
television, and that’s okay… some of the time. However, if we pay more attention to making the
most of our alone time, it can have significant benefits to our mental health and overall well-
being. For more ideas on how to improve the quality of your alone time, speak to a mental
health professional for suggestions of activities that you can incorporate into your own personal
wellness program.

References:
1. Meditation 101: Techniques, Benefits and a Beginners How To by: Inner IDEA
2. Journaling for Mental Health University of Rochester Medical Center
3. Mental Illness and Sleep Disorders, Tuck Sleep, June 12, 2018

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