8 Ways A Workout Buddy Can Help You Reach Your Wellness Goals

1. All I can control right now are my thoughts and my breathing.

Anxiety can feel like being stuck in a hot air balloon that keeps rising higher and higher. I could say it's merely 'fight or flight,' but it doesn't feel like the kind of travel anyone willing cancel plans for.

To combat the feeling of being held prisoner by it, saying something like "All I can control right now are my thoughts and breathing" is one of the easiest phrases I can remember. I repeat it as many times as I need to before I feel myself getting calmer.

2. I am calm, I am safe, I have everything that I need.

Have you ever been scrolling on social media when you've felt your chest get tight while your mind is racing. Yeah, I've done it too. It's likely we're reading too many negative comments, coming across gloomy news, or feel jealous that our doesn't look like that one influencer we follow.

That's our cue to log off and tell ourselves, "I am calm, I am safe, I have everything that I need" because it's true.

3. This moment will pass, it's just a feeling.

Choosing not to let anxiety win isn't about ignoring how we feel. Our emotions are always valid, but we have to ask ourselves if we're willing to let them be the reason we do or say certain things.

If you ever have a moment where you feel you're about to say something harsh because of anxiety, remind yourself: "This moment will pass, it's just a feeling." If I don't say this to myself, someone in my inner circle will bring it up which usually catches my attention.

4. You're not being chased by a lion, tiger, or bear.

It's extremely rare that any of us is being chased by a lion, tiger or bear, but anxiety probably tricks our mind into responding like we are. It's one of the greatest lies it believes so this silly, yet impactful phrase can help us relax our shoulders.

I hold tension in your upper shoulders and back when anxious so I like to say this phrase to remind myself there's no reason to lash out in 'fear' at whoever's in my vicinity.

5. Chances are, you'll never see this person again. Breathe.

I know the person in Target who skipped you in life keeps turning around and staring you down for no reason at all. Before you flick them off, remember that you don't even know who they are. This is probably the first time you've seen them and it'll be the last.

I personally had an experience where an elderly couple saw me standing in line at an Xfinity store with my son and decided to get in front of me because their issue was 'urgent.' When it was my turn, I let the customer service rep know I had an appointment and he immediately went to get someone to help me. To my amusement, the couple looked flabbergasted that they had to wait and I didn't even after skipping me.

That served as a reminder to remain calm even when people are being annoying and my anxiety wants to go off on them.

6. My body is keeping me safe.

Getting anxiety because our bodies don't look the same as it did a few years ago is a sure way to let anxiety plague us with thoughts of what we should be doing. Instead of berating and cursing ourselves, remember that our bodies are keeping us safe. It doesn't matter if we think we need to eat healthier or not. In any given moment, our body is functioning the way it needs to so we can get through our day.

Besides healthy habits can't bloom if we're being negative!

7. This feels hard, but it's not the first time life hasn't been easy.

Life's not easy, but it doesn't mean we're destined to face hardships forever. There are ups and downs that not only teach lessons, but they also build character if we're willing to appreciate them.

Even if we could care less about both things, trust that we've made it through multiple hard moments and will be able to get through this one, eventually.

8. I don't have to rush my way through life today or any other time.

Take a break from the rat race and breathe. People with anxiety are always thinking about all the things we want to accomplish and what we're missing out on, but rarely do we remember we don't have to rush to achieve success on our terms.

We deserve better than that so remember to say, "I don't have to rush my way through life today or any other time," when you're struggling.

9. My anxiety isn't the enemy. It wants to keep me safe, but needs a little help.

Remember when Joy discovered Anxiety wasn't a bad emotion in Inside Out 2? That's a real connection that we can acknowledge because our anxiety doesn't want to hurt us. When it's hyperactive, it's doing whatever it can to keep us safe from potential bad scenarios.

Tell yourself, "My anxiety isn't the enemy. It wants to keep safe, but needs a little help," whenever you're sure that you hate it.

10. It is safe to ground myself.

Grounding ourselves has nothing to do with being in timeout. It's a means of getting connected with the present so that we're not living in our heads. Since overthinking can cause anxiety to spike, this saying is a reminder to come back to earth via meditation or walking barefoot outside for a few minutes.

11. What do I know to be true right now?

This is more of a question rather than a phrase, but it's still true. Since anxiety can believe the lie that we're in grave danger even when we're not, it helps to ask ourselves about the what's true in the current moment.

Let's say you've been in life for a little over 5 minutes and are starting to sweat because you think the person behind you thinks you're the reason the line is moving slowly. Ask yourself how many people are in front of you and if it's logical to take the blame for the line's snail pace. 9 time out of 10 your answer will debunk whatever your anxiety was telling you!

12. My anxious thoughts are allowed to exit my mind with every exhale.

If you've mastered the art of saying phrases that calm you down, it doesn't hurt to repeat one more! Saying, "My anxious thoughts are allowed to exit my mind with every exhale" is another way to keep yourself calm when you're repeating things that aren't in the sound of your voice.

Taking deep breaths always calms me down in addition to repeating this phrase so I have it written in my phone, planner and journal.

1. Physical Rest: Prioritizing physical rest led to a decreased need to be productive.

I inherited my parents' tendency to work on my days off because being idle felt like I was signaling how lazy I am. Instead of sleeping in on Saturdays, I'd wake up early to clean before cooking breakfast, planning activities for my son, and going over content creation ideas. Couch rotting wasn't allowed until I was absolutely done with everything, but there was always something to do.

The day I collapsed in my bedroom after rearranging the living room and my office was the moment I asked, "How did I decide working myself to pure exhaustion meant I was an amazing woman?" So, I gave myself permission to start using my weekends to rest. Sprowl says, "Physical rest includes both passive activities like sleep and active recovery practices like gentle stretching, yoga, or massage."

She also indicates collapsing was likely a sign my body's way of sending a huge flare to get my attention. "Listen to your body’s signals of fatigue and make rest a proactive priority rather than waiting for exhaustion to take over," she encourages.

For me, this looks like sleeping in past 10 a.m., stretching my body in the morning, and taking long showers. It's an act of resistance that's helped me unplug and reset after a long work week. Sprowl believes getting physical rest helps "restore the body's reserves, reduces stress hormones, and supports overall physical health," ultimately "laying the foundation for every other type of rest."

2. Mental Rest: Taking a mental break helped me unplug.

I'm a chronic over-thinker, so I'm still learning how to give my brain a break. However, tools I've picked up from therapy help along with reminders from my inner circle. Why does it matter? Sprowl says, "Mental rest is about giving your mind a break from overthinking, decision fatigue, or cognitive overload."

Besides unplugging from work, I have to remind myself to stay present by focusing on things that are in my vicinity. Sprowl says giving yourself a mental break may look similar or different. "This might mean stepping away from work, practicing mindfulness, or engaging in activities that allow your brain to wander, like walking in nature."

If you and I don't allow our brains to 'cool down,' she believes "it can lead to irritability and difficulty focusing" which explains the moments I barely had patience last year. Genuinely resting "fosters clarity and cognitive balance," according to Sprowl which is what we could use more of!

3. Emotional Rest: Treating my emotional health with care helped me embrace vulnerability.

The other area I struggle with sometimes is my emotional health. A physically and mentally exhausted Jasmine often leads to an emotionally unhinged version of myself that struggles to express what's wrong or things I need. "Emotional rest involves creating safe spaces to express feelings or allowing yourself to step back from emotional labor," Sprowl points out.

It matters because it can "ease racing thoughts and unresolved feelings that interfere with sleep," according to her. Prioritizing this kind of rest essentially creates "a sense of calm before bedtime" in her opinion. It can look like "journaling, talking to a trusted friend, or working with a therapist" to "help unburden accumulated emotions."

If I'm not gratitude journaling, I'm usually talking to one of my best friends or fiancé about anything I may be struggling with. Being vulnerable with people who care about me has helped calm my sea of emotions, creating a level of comfort I haven't felt in years.

4. Social Rest: Reaffirming my need for social breaks stopped making me feel weird.

This is a safe space, right? My daily confession is that I've always prioritized social rest. I didn't have a name for it when I was younger, but I've been able to feel when my social battery is depleted which leads me to find a way to reset alone. I almost lost my ability to do so when social media was popularized, but the past couple of weeks have reminded me to take steps back so I'm not internalizing different opinions and emotions.

Sprowl says, "Social rest combats the overstimulation and comparison often fueled by digital platforms, helping you reconnect with yourself." It's hard for me to hear myself when I'm thinking about what everyone else is saying so I'll put on my phone on DND (do not disturb) or set screen limits for various apps.

It's something Sprowl feels is vital. "Social rest means setting boundaries around social interactions, particularly with relationships that drain rather than nourish." Like I've been doing, she further says "limiting time on social media, scheduling solo time, or prioritizing relationships where you feel truly seen and supported" are some of the ways you can also hit the reset button.

5. Spiritual Rest: Tapping into spiritual rest helped me feel less afraid.

I don't mind talking about my religious background, but I understand not everyone shares the same beliefs I do. Still, I'm a firm believer that we need to prioritize spiritual rest in a world that's in hustle mode. Sprowl says this "nurtures the soul, creating a sense of peace and alignment with your values." She believes "connecting to something greater than yourself" can help add to the physical, emotional, mental, and social ways we may need to hit pause.

I personally love to pray, read devotionals, or use my journal to reflect about various things. Other things Sprowl suggests doing are mediating, grounding yourself in nature, or adopting a gratitude practice. Whatever you choose to do, she feels "it's about finding purpose and meaning in your life."

6. Creative Rest: Creative breaks made me feel less irritated by what I love to do.

Fellow creatives, are we okay? It seems like the very thing we love to do — creating art — can leave us feeling drained which is confusing. But I've got a secret as someone whose dream career is a reality: we have to stop and take breaks from creating sometimes. Please don't throw tomatoes! I'm serous here.

Sprowl says, "For those who thrive on innovation, creative rest involves stepping back from the pressure to produce and immersing yourself in inspiration." See? I'm not just making this up! Just like the social rest I've become a pro at, I've learned how to go on little adventures around my neighborhood, discover new food places to eat, or get lost in one of my music playlists.

Sprowl says you too can "visit an art gallery, listen to music, read poetry, watch an artful movie or show, or simply allow yourself to enjoy beauty without the expectation of creating." Being in the moment "replenishes the well of inspiration" us creatives pull from, thus "preventing burnout and keeping creative pursuits joyful," according to her.

7. Sensory Rest: Getting real about sensory overload stopped me from being irritable.

Sensory overload is real! I'm extremely quick to tell my fiancé, "Honey, I'm feeling overstimulated and need a break" which he knows means I have about 5-10 minutes before my irritability says, "Peek-a-boo!" Becoming a mom made me more aware of how much adults can't always tell when there's too much going on for our liking so I've worked hard to be more aware.

If I can't stand being touched after a while or need the TV's volume lowered, it's a sign that I've been dealing with them for too long. Sprowl says, "Sensory rest requires reducing stimuli like bright screens, loud environments, or excessive multitasking. Consider dimming lights in the evening, unplugging from devices, or practicing sensory mindfulness, like focusing on a single sound or texture."

My favorite thing to do is take a hot shower in the dark sometimes. My fiancé thought it was strange the first time I did it, but now he knows it's something I need. Other things I'll do is sit on my office's floor and journal by myself. It's a nice way to tap into my inner calm instead of getting overly upset.

"In our overstimulating world, sensory rest calms the nervous system and helps prevent overwhelm," says Sprowl.

Benedict's always been one of the lighthearted Bridgerton siblings, but Season 3 showed up just how, uh, free he can be. While he and Eloise did discuss their mutual feelings of wanting to explore life, it seems our loving bachelor is set on finding love in unexpected places.

Benedict may not have fallen in love with Tilley, but it appears he's head over heels for Sophie and we think it's adorable. But, there's one glaring problem: Sophie's a maid who has plenty of secrets.

Never before have any of the Bridgerton children gotten romantically involved with someone who's in another social class, so this already sounds scandalous.

Ah, but what will the watchful Queen Charlotte think? Remember, she was certain she was going to expose and punish Lady Whistledown before Penelope's moving speech got her to change her mind. We can only guess how she'll feel about the Bridgertons once she learns of Benedict and Sophie's forbidden romance.

In the meantime, we're already dreaming up as much as we can about this exciting season with these pictures! Oh, and did we mention there's a video too?!

Watch The 'Bridgerton' Season 4 Sneak Peak Here!

Seriously...season 4 can't come fast enough!!!