How To Say Cool (And Have Fun) During A Heat Wave, According To A Board-Certified Physician

I keep hearing about the winter arc challenge, but what is it?

According to TODAY, influencer Carly Bergesshared a viral video talking about the trend at the end of September. Her TikTok platform is all about taking steps to improve yourself, hence why she emphasized the winter arc's goal of inspiring people to not slack off their goals just because the year is ending. It's meant to cover the time between October 1 and January 1 — approximately 90 days, or the length of time it takes to form a habit.

Dr. Lane says the winter arc "encourages people to 'lock in' on self-improvement goals for the last few months of the year." That sounds like setting new years resolutions right? I thought so too, but she says this challenge or trend aims to help people "be their best selves." It feels more specific, which makes all the more it intriguing.

"In terms of the winter arc, an example of this may be someone reflecting on their year thus far and thinking how they 'didn't accomplish anything' because they didn't lose the 20 pounds they had hoped to lose, and thus they may completely lose sight of the things that they DID accomplish over the year," she adds. The examples she gives are:

• Successfully starting an exercise routine
• Cooking more meals at home
• Opting to order out less
• Accomplishing things unrelated to goals

5 Ways You Can Embrace The Winter Arc In 2025!

1. Get An Adequate Amount Of Rest

We've already dug into sleepmaxxing and it's benefits, so we think this is definitely one of the ways you can optimize your winter arc. Not only does it involve getting at least 7 hours of sleep each night, but there's an emphasis on making sure your bedtime routine and sleep environment are also promoting something positive. This means everything from limiting your screen time before bed to keeping your room cool at night.

Dr. Lane says, "Try to view rest as a choice that's aligned with your values rather than as a sign of laziness. Use this time of year as an opportunity to reconnect with whatever matters most to you, whether that's family, time for self-reflection, etc."

2. Eat A Balanced Breakfast

If this sounds simple, it's because it is. How many times have you skipped breakfast this year only to find yourself with a raging migraine around lunch time? PIedmont Healthcaresuggests that foregoing meals can lead to "low blood sugar," causing us to eat more things that aren't healthy. Even if you're in a hurry, try to at least eat breakfast that includes fruit and fiber.

3. Practice Gratitude

Gratitude journaling is one of the things we love talking about at Brit + Co. It's something we've been relying on when things get rough and it's a good thing because Dr. Lane suggests living in a state of gratitude. "Research shows that taking a few moments to reflect on specific things you are grateful for can have a profound impact on your overall mental health and well-being," she says.

When everyone's talking about everything they've achieved in 2024, she believes "it's easy to have FOMO and/or feel like we aren't doing 'enough,'" but "a daily gratitude practice can shift the focus to what IS going well in your life and help you to be more present with that." How does she suggest you practice gratitude?

• "Write down 3 good things that happened at the end of the day everyday, as well as why those things happened (the WHY is important as it often allows you to give yourself credit for the meaningful/impactful things you've done). You can even extend this more broadly and reflect on good things that happened over the past year and why those things happened."

4. Find Something To Enjoy Everyday

It doesn't take much to find something to be upset about everyday. It actually feels like our brains look for it. But, Dr. Lane wants you to try to retrain your mind so you're not focusing on everything that went went wrong in any given day. "Be mindful of savoring enjoyable parts of your day-to-day-routine. This could include things like savoring a warm cup of tea, walking in nature, or journaling at the start or end of the day." Even if someone cut you off in traffic, your favorite Starbucks order will likely make you forget about the small infraction

5. Set Small, Meaningful Goals

Even though you may be looking to have your shot at having a winter arc, you don't have to set huge goals just because someone else is. "Instead of aiming for big year-end milestones, focus on small, purposeful actions that are aligned with your values, like 'spend 10 minutes in silence' or 'call someone who brings me joy,'" Dr. Lane encourages. As far as we see it, achieving goals that matter to you means you've probably already been having a winter arc without naming it.

The official winter arc challenge timeline is almost over, and I have FOMO!

Okay, take a deep breath. You're not behind because you've never heard of this trend and feel like you're missing out on something. "As a psychologist who specializes in burnout, I have often seen firsthand the negative impacts that our self-improvement culture can have on people's overall well-being," states Dr. Lane.

From her POV, ignoring the winter arc trend may be better for you because it's a way of "protecting your energy." The call to move away from hustle culture is real with Dr. Lane saying the winter arc "can pressure people into unnecessary busyness, draining energy that could be better spent resting or connecting with loved ones."

Also, it's possible that you're not 100% on board with the winter arc trend. "What works for others may not align with your personal priorities or values — and that's okay," she adds. In this day and age, she feels "it can be empowering to decide what truly serves you versus going along with a popular trend."

If you don't feel energized right now, you don't have to pretend you're in the mood to improve yourself weeks before the new year arrives. According to Dr. Lane, "Winter is a natural time for reflection, restoration, and stillness." While you shouldn't be telling yourself that you'll rest when you're dead, she's adamant about you getting as much rest as you need."Rest isn't just an option — it's essential for overall well-being and entering the new year with clarity."

Should you feel anxious about missing the majority of the winter arc's timeline, here's what Dr. Lane says you can do:

• Try Breathwork: Simple techniques like 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8) can calm the nervous system in just a few minutes.
• Engage the Senses: Use grounding exercises like the 5-4-3-2-1 method (naming five things you see, four you can touch, three you hear, two you smell, and one you taste). These can bring you back to the present moment.
• Prioritize Restorative Routines: Focus on activities that recharge your system, like consistent sleep, gentle movement, time outdoors, or unplugging from screens in the evening.
• Set Boundaries: There are so many demands and expectations on our time, attention, and energy this time of year - both from the outside world and from ourselves. I recommend being intentional around your boundaries for this time of year and even writing them down. This could include things like the amount of time you'll stay at certain social events, events/requests that you will plan to say "no" to, etc. Planning these things in advance can help you feel more empowered to stick to the plan if/when these things come up
• Reflect Without Judgment: Instead of dwelling on what didn’t go as planned this year, acknowledge the lessons learned and focus on what you did achieve or overcome.
• Celebrate Small Wins: Recognize the small joys or successes from the year—whether it’s navigating a tough season, prioritizing self-care, or simply making it through.

What is HSA?

HSA stands for Health Savings Account, a type of savings account that lets you set aside funds to pay for qualified medical expenses. HSAs are often available as a part of health insurance plans, though banks and credit unions offer them, too.

What can I buy with an HSA?

You can buy a lot more with your HSA funds than you think: menstrual products, over-the-counter medicines, sunscreen, and travel to and from medical appointments are just some of the things you can buy with an HSA.

Is HSA worth it?

Whether an HSA is worth it is really dependent on your needs. There are some nice advantages associated with it, though. You may be able to lower your out of pocket costs for medical needs. Plus, the funds are not taxed, so you may be able to save more. Unlike an FSA (Flexible Spending Account), HSA funds roll over year-over-year, so you don't have to worry about it expiring.

Should I max my HSA?

Maxing out your HSA to your account's annual maximum amount via monthly contributions can be beneficial if your goals are to save money and limit out of pocket costs for medical care. You can also opt to invest some of your HSA funds, which can be a smart decision for saving for things like family planning or retirement.

Sunscreen

Per Cigna, sunscreen counts as a reimbursable HSA purchase. SPF is super important for skin cancer prevention, plus wearing it regularly can reduce signs of aging – a win-win!

Hatch Alarm Clock

The famed Hatch Restore alarm clock is both HSA and FSA eligible. It's a superb tool for going to bed soundly and waking up feeling refreshed as ever!

Period Underwear

Menstrual care and feminine hygiene products are also HSA eligible. Cigna says this category may include tampons, pads, liners, cups, sponges, and similar items, like period underwear!

Theragun

This luxurious massage gun is both FSA and HSA eligible! It's truly life-changing for relieving muscle soreness and tightness. Therabody's other devices like the Theragun PRO Plus, Theragun Sense, and Theragun Relief are also eligible.

Oura Ring

This fitness tracker ring is FSA and HSA eligible – it can help you keep tabs on your sleep, activity, stress, heart rate and more.

Breathing Strips

According to Cigna, breathing strips are HSA eligible, plus you don't need a doctor's prescription for reimbursement.

Electric Toothbrush

Electric toothbrushes are HSA eligible and reimbursable with a medical diagnosis. This model in particular cleans way better than a regular toothbrush, expertly supporting your oral health.

Essential Oils

Essential oils are HSA-covered with a medical diagnosis. Certain oils can help relieve stress, anxiety, physical pain, and nausea, and aid in better sleep.

Hand Sanitizer

Hand sanitizers of any kind are also surprisingly HSA eligible. We love these sprays from Touchland because they're cute, easily portable, and smell delicious.

Humidifiers

Humidifiers are indeed HSA eligible – the moisture they put out into the surrounding air can relieve respiratory issues, common colds, and even reduce snoring.

Air Purifiers

Similarly, air purifiers are eligible because they can help remove airborne contaminants and viruses that cause allergies and disease.

Spa Trips

In the case you're prescribed a lovely visit to a spa or resort by a physician for medical treatment, the only part that's covered by HSA are the services you receive while you're there. The cost of transportation is not eligible for reimbursement.

Blue Light Glasses

Blue light glasses are covered by HSA; lenses like these block out blue light from screens which helps prevent eye strain and fatigue.

Elle remembers "sobbing" during one particularly emotional Dakota Fanning movie.

“When Elle’s in anything, it makes me feel it deeper,” Dakota Fanning said at TheWrap’s Power Women Summit on December 3. “She never can fully disappear into a character totally for me as her sister. She obviously does an amazing job, but I’m always gonna see my little sister a little bit.”

And Elle is just as touched by Dakota's roles, and remembers "uncontrollably sobbing" after seeing Now Is Good, a movie where Dakota's character was dying of cancer. “Because it was my sister, I had a real traumatic reaction after that premiere and the screening,” Elle says. “Obviously the acting, but it was something felt on a deeper level.”

“I’m doing this job, I’m an actor because my sister started before me and I watched her,” Elle continues. “I wanted to do exactly what my big sister wanted to do.”

And their movies have also made an impact on everyone who watches them.

When Brit + Co caught up with Dakota Fanning at the world premiere of The Watchers, I had to ask about one of her most iconic movies: Uptown Girls. "I love it," she says of TikTok memes and edits giving the movie new life. "It's nostalgic for people who are kind of around my age, who grew up watching that movie, I think it's like a comfort movie for people. And so I love that people are still revisiting it and loving it. And maybe now that everyone's older [they're] understanding different things about it."

Dakota starred opposite Brittany Murphy, who also had roles in movies like Clueless, 8 Mile, and Girl, Interrupted. Brittany passed away in 2009 when Dakota was 15. "I loved Brittany so much and I still miss her," she says. "So anytime that she has, you know, a moment where people think about her is also nice."