Wellness In Progress: May 2025

[itsfi]

Hello, BIC! We have another month of wellness bingo!

May is Mental Health Awareness Month, and, for this month, we're adding a few new ways to go about caring for our mental health. Some activities are ones that have been part of previous BIC BWell bingo cards; some are activities from past months, reframed in new ways; and some squares include new ways to care for ourselves.

Whether you elect to check back in with activities you've done this month; whether you'd like to work through the activities in the privacy of your own space; whether you're doing this on your own, with a friend or group; whether you've been on here for a while or this is new to you, welcome! So great to have you here!

For more information on how to go about wellness bingo and for a brief description of the activities described in the squares, check out these posts: 

• How To Play / Participate
• Description of May 2025 Wellness Bingo Activities

Spoiler

@ather @blackkitty2014 @byme4u @caitbird @CorgiMommy @curlychiquita @danielledanielle @Mellmars1185 @peculiarzmakeup @PrettyPaint @Samtian @Shosh85 

Apologies if I inadvertently forgot to tag someone. Please feel free to tag anyone I've missed or anyone you think would be interested. 

[PrettyPaint]

@itsfi That's a great idea to freeze veggies for soup. I haven't been making soup too often lately now that it's finally warmer out, but maybe I'll try that in the fall/winter. The smoothie idea is interesting, though. My kids are always asking me to make smoothies, so I wonder if I could sneak a few veggies in there. I bet I could sneak some into a spaghetti sauce. I just now ate a ton of spinach that expires tomorrow so I wouldn't have to waste it. 

I'm not sure if you've tried Duolingo, but I have to do it daily so I don't lose my streak. I just checked, and I have a 338 day streak. It only takes about 3-5 minutes per day, though. 

That's so interesting about blueberries. I just looked at a study, and apparently they contain melatonin, antioxidants, essential nutrients (e.g., potassium, vitamin C, calcium, iron, and selenium), and polysaccharides. I guess I'll try to eat blueberries for a nighttime snack instead of ice cream or popcorn. 🙂

[itsfi]

lololol. I'm literally imagining you stuffing yourself with spinach so it doesn't expire. Been there, done that. More than once. A lot more than once. 🤣  Here's what I've used for a Plan B when I can't eat any more spinach (or drink anymore green smoothies, lol), but I have a lot more spinach in the fridge - (i) spinach-and-basil pesto (that I freeze to use another day in pasta or over a lean protein or just as dip) - a former coworker introduced me to using whatever greens I have into a pesto (ii) dairy-free creamy spinach soup; and (ii) chocolate brownies with peanut butter frosting - you seriously cannot taste the spinach.

Okay, hear me out, @PrettyPaint; I'm not sure your current dinner choices and your prospective ones are mutually exclusive. There's always the option of having blueberries with your ice cream - I mean, that has the potential for a really delicious nighttime snack and you're potentially setting yourself up for better quality of sleep. That's a win, win! 👊 

[PrettyPaint]

@itsfi Spinach in pesto is brilliant. That will totally work, and my kids love pesto. Spinach in brownies? I've definitely never heard of that one. Thanks for all of the ideas. 

Blueberries on ice cream are so delicious...and a little whipped cream. Actually, a friend gave me some ice cream the other day that was soooo good. I think it's called Jeni's Lemon & Blueberries Parfait. 

[itsfi]

I’ll have to keep an eye out for that particular ice cream flavor @PrettyPaint! I just stocked up the freezer with sorbet, ice cream, popsicles, etc., but if it’s in store the next time I’m on an ice cream run … 

[blackkitty2014]

I think I can achieve some of this challenge @itsfi 😘

[itsfi]

Yaaay @blackkitty2014 😊! I imagine that many of us have a lot going on in our lives, a lot to manage. Even marking off one square, engaging in one bit of self-care, can be meaningful, helpful. 

[CorgiMommy]

@itsfi thanks for including me, looking forward to working on my self care

[itsfi]

@CorgiMommy, you're welcome; thanks for sharing your self-care activities last month.

[CorgiMommy]

you are welcome @itsfi this is keeping me sane as life has been crazy 

[Mellmars1185]

@itsfi Thankw for the tag and keeping this wellness challenge going. I am looking forward to participating this month. I am also looking forward to reading what others come up with for their wellness challenge and learn feom eachother!

[itsfi]

@Mellmars1185, love hearing what folks are doing for their wellness activities; always inspiring and motivating. Looking forward to hearing about what self-care looks like for you this month.

[itsfi]

@byme4u, yes, yay for another month of working on self-care; love your enthusiasm! Excited to hear what activities are part of your wellness approach this month!

[CynthieLu]

Thank you for kicking off another month of wellness! @itsfi 🌷🙏

[itsfi]

@CynthieLu, you're welcome. The BIC beauties have provided some great and motivating self-care activities. 

[PrettyPaint]

@itsfi Thanks so much for the tag. I love the new categories, and your formatting is beautiful. I really appreciate you doing this for everyone here. 💗

[itsfi]

Awww, thank you @PrettyPaint! I know we all have a lot going on; wanted a space to stay connected and motivated with our own wellness. It's fun learning about different self-care techniques.

[itsfi]

Welcome to Wellness Bingo for May 2025!

▶️  How To Play - There are several ways to go about this wellness challenge, including, but not limited to:

• Go for BINGO, 5 consecutive squares, whether they be 5 squares in a row, in a column or diagonal
• Pick a row or column and work your way through the activity noted - you can aim to do a square a day, moving on to another row or column each week.
• You can pick a different square you want to work on for each week
• Select activities that interest you or challenge you and work towards checking off those squares
• Choose at random what self-care activity you want to engage in for the day

For a more detailed description of the self-care activities listed in the squares or examples of how you might go about those activities, check out Description of May 2025 Wellness Bingo Activities.

⚠️  Make Adjustments As Needed - We are all at different stages of our wellness / self-care journey. While it can be good to challenge ourselves, sometimes, it's best to take make adjustments. I'm not at expert at this at all, and if there's an activity that is not something you are ready for, or one that you should not engage in, make the adjustments you need to, or just skip that square altogether.

• Be Safe. Consider weather conditions and your health and physical condition before engaging in any activities listed. For activities you're unsure of, especially the physial ones, before starting an activity, consult with your physician or health care professional before make any adjustments, if and as appropriate.

• Duration For Activities. As you will see, some activities include in parenthesis a time period. These are arbitrary and should be taken as a suggestion. If you are able to safely spend more time performing the activty, go for it. If it's better to start out with a shorter time period, do so. If you're starting out or are aware of certain conditions that may make it more challenging to engage in the activity listed, please discuss with your physician or health care provider before starting, and adjust accordingly.

Practicing wellness is a process, one that takes time and effort. Sometimes it's about finding what works for you, while other times, it's all about hitting your stride and maintaining your routine. We have our good days ... and our bad ones. Self-care can be a very personal effort - what works for one person may not work for someone else. And, that's okay. It doesn't hurt to have some support and encouragement along the way. Or just knowing that there are others working towards wellness. Wellness takes work. Let's do the work together, BIC!

[itsfi]

Description of May 2025 Wellness Bingo Activities 

FIRST ROW:

• Catch up with a friend: Life goes by pretty quickly and we're all busy with so many things. Still, there's something about spending quality time with a friend. Whether it's in person over coffee, for a meal, a walk, spin class, a shopping trip or mani/pedi, or over text or by phone, reach out and connect with someone near and dear to you.

• Have a healthy meal: Whether it's home-cooked, store-bought, delivered or you're dining out, sit down and enjoy a nice, nutritious meal.

• Learn a new skill (or sharpen an existing one): Have a skill, craft or talent you've been wanting to try? Or, that you've been working on, be it for a week or years? Devote some time this month learning a skill or building on and developing an existing talent or passion.

• Brain Teasers: We often associate exercise as self-care with involving some form of physical exertion, but just as we need to work on keeping our bodies healthy and strong, we need to give the good ol' noggin a workout as well. Think puzzles, soduku, logic games, crosswords, some activity that exercises your mind.

• Music - Listen, Sing, Dance: Do one, all or any combination of these activities with your favorite tunes. Use music to jumpstart your morning, put some pep in your step in the afternoon, and/or help you to slow down and unwind in the evening. Discovered a fun new tune or have a go-to? Let us know here and/or on the 🎶✨Song of the Day and Music Thread!✨🎶. 

SECOND ROW: 

• Exercise (30 Minutes): Move that body. This is about you, so be sure to adjust according to your body's needs and condition.  If you're taking a class, please let the instructor know of any body issues to learn the necessary adjustments you should make.If 30 isn't your number, go with what is a good amount of time for you to exercise given where you are on your physical wellness journey, do what is right for you. As always, check in with your physician or health care provider, if and as necessary.

• Wellness at Work: Self-care at work (e.g., office, home, remote location, etc.) will mean different things to different people, but a few examples of what it looks like might include (but is not limited to): 

          - Pack a healthy lunch and/or snacks

          - Stretch - if you spend most of your day in front of a computer, focus on your hands, arms, core, lower back, etc.. If you stand all day, focus some extra time stretching out your legs, calves, ankles, lower back, etc.

          - Take your lunch break - don't eat at your desk while working

          - Make sure your workspace is ergonomically sound

          - Get fresh air

          - Stay hydrated

• Hydrate, hydrate, hydrate: As the weather warms up, remember to keep yourself hydrated every day, whether that means eight 8-oz glasses of water, half your body weight, or some other amount. 

• Prioritize Sleep: yes, the sun stays out longer and sometimes we do as well. Be sure to be mindful of getting enough sleep. 

• Fun in the Sun: Enjoy the sunshine and outdoors. Remember sunscreen and even a hat! Here are a few examples of warm weather outdoor activities: 

          - having a picnic with family and/or friends
          - going for a brief walk with a coworker during lunch or for coffee break
          - gardening - fruits, veggies, herbs, plants, flowers
          - going for a walk before or after dinner with your pets, neighbors, friends, family

          - if dining out, consider a table outside

          - going to the park, public pool, neighborhood or street festivals

THIRD ROW:

• Speak kindly to yourself: Whether it's an "awesome work today" with a pat on the back or a "you did your best" or a "you look great!" or "we'll get this; just gotta keep trying!" speak kindly to yourself.

• Practice Gratitude: What or who are the things or people you are grateful for? Some examples for practicing gratitude, include but are not limited to:

          - Making an effort / carving out time in your day to be (more mindful) of the people, events and things in your life this week that you are thankful for
          - Letting someone know in an email, text, in person, etc. that you are grateful/thankful for them or for something they did
          - Writing in a journal about the people, things you appreciate

• Free Square: This is your square to check off for doing something related to your wellness, or, doing nothing at all (which, for some of us, may be one of the most meaningful forms of self-care).

• Body Care:  This can be in the form of exercise or be beauty related. Some examples include: 

          - Yoga

          - Pilates

          - Going out for a run

          - Stretching

          - Exercising 

          - Getting a massage

          - Using a body gua sha

          - Exfoliating / using a dry brush

          - Moisturizing your skin from head to toe with a body oil or cream

          - Using a hand mask or foot mask, or both!

• Emotional Wellness: Emotional well being is important. There are any number of things that can cause our emotions to spike or wane. Emotional wellness is not about being "on" or having it together all the time, but sometimes it feels like that's the case. Being emotionally strong, emotionally well is about how we handle the ups and downs that life throws at us; building mechanisms to respond to life's twists and turns and having tools and resources to help with that. 

          The National Institutes of Health (NIH) published an article entitled "Emotional Wellness Toolkit" that included "6 strategies for improving your emotional health" and PDF of an emotional wellness checklist that I found interesting. I won't be able to post a link to the site but if you type the following into your search engine - "NIH Emotional Wellness Toolkit", you should be able to pull up the article which includes a downloadable checklist.

          This is just one approach. If you have others, please feel free to share.

Please note that neither I, nor to my knowledge (without inquiry) Sephora, are affiliated with the National Institutes of Health. 

FOURTH ROW:

• Checking In With ... Yourself: When was the last time you checked in with yourself? The brand Calm has a blog article entitled "10 mindfulness questions to help you check in with yourself" that is worth a read. I've listed the questions below. Go through at least 1 question for the square. There's more information in the article and if you're interested in checking it out, type the following into your search engine - "calm.com and check in with yourself" and the article should appear in the results.

          1. “How am I feeling right now?”
          2. "What does my body need at this moment?"
          3. "What self-care action can I take today?"
          4. "Is there anything I need to forgive myself for?"
          5. "What am I grateful for today?"
          6. "What are my needs that aren't being met?"
          7. "What accomplishments can I celebrate today?"
          8. "How can I be kinder to myself in this moment?"
          9. "What's one thing I can let go of that’s not serving me?"
          10. "What brings me joy, and how can I incorporate more of it into my life?"

Please note that neither I, nor to my knowledge (without inquiry) Sephora, are affiliated with Calm. 

• Stretch (30 Minutes): Go for a full body stretch or focus on one or more body parts. If you sit in front of a computer all day, consider spending a good chunk of this time on your hands and wrists, along with your neck, shoulders and core. If you stand all day, maybe you want to focus some extra time on your legs and back.  

• Plan a screen-free day: Note that the emphasis is to plan for a screen-free day. If you can give it a go this month, great. If not, try to do it some time next month. If a full day seems daunting to you, try half a day. Or, if that feels too much of stretch, start small and go for an hour. The idea is to unplug from our phone, laptops, etc. Of course, if you're expecting a call or if a call comes in that is important and you need to take it, take the call. 

• Arts - Crafts - Hobbies: Do you enjoy drawing, coloring, knitting, crocheting, sewing, gardening (remember to dress for the weather, and to include SPF)? Do you find it relaxing to visit a museum, cook/bake, take photos, decorate the house, learn a different language, work on puzzles, a DIY project, crafts, go antique shopping, collecting, scrapbooking, etc. Spend some time this month doing the arts, crafts and/or hobbies that bring you joy, make you happy.

• Digital Detox Before Bed (30 Minutes):  Working my way towards being more consistent with this again. I've been doing a more abbreviated routine for my skincare in the evenings because I've been on my computer for longer periods of time after dinner, but I'm going to try in the coming weeks to come up with a better balanced approach to my digital detox before bed - make it more.

FIFTH ROW: 

• Pamper Yourself: Do something that makes you feel celebrated, appreciated, cared for. Treat yourself. 

• Quiet Time - Meditate - Journal - Breathe: Carve out 5+ minutes to reflect on your day, whether at the start of it, in the middle of it, or at the end of it.

• Seasonal Fruits & Veggies:  Incorporate seasonal fruits & veggies into your meals and snacks - if you don't have seasonal fruits and vegetables readily available to you, go with the ones you have. Make a delicious salad, juice, smoothie, meal, or just munch on them by themselves.

• Spring Stroll (30 Minutes): If it's safe to do so, head outside and get some fresh air. Ahhhh! Go for a leisurely (or fast) walk or hike. Depending on the weather where you live, you may need to bundle up before heading outdoors - for some of us, it's still chilly (and possibly wet or snowy) this time of year - or it may be best to just stay indoors. Remember sunscreen, to stay hydrated, and for some of us, to be prepared for battling seasonal allergies.

• Read - Audiobook - Podcast - TV/Movie: Carve out 15, 20, or 30+minutes to unwind with a good book, podcast, TV show or movie.