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Bar Mental Health
Wellness
Published Monday May 11, 2020 by Andrea Lucas

Is Your Bar Too High? 3 Steps to Tone Up Your Mental Health Routine, Right Now

Motivation
Personal Growth
Expert Advice

We all know the slippery slope. It begins with the best of intentions, researching tools to support our wellbeing. But soon, we’re careening down the craziest mental health rabbit hole on the internet, only to emerge hours later with a massive list of all the stuff you “should” (and “definitely shouldn’t”) do, a self-diagnosis of some sort, and a mounting sense of overwhelm. 
 
Retreat to the couch. Reach for the remote. Back to square one. Or more like... square one minus five. 
 
When the pursuit of mental wellbeing feels like it only piles more tasks onto an already full plate, said research becomes entirely counterproductive. But what’s the alternative? Shouldn’t we all be meditating and doing yoga and participating in that webinar and and and… 
 
Hold the phone. I feel stressed just writing that. Let’s go ahead and ax that list right there. 
 

When people ask me for advice on how to improve their mental and physical health, they’re often surprised when I say, “Just do the bare minimum.” 


“Huh?” is the response I usually get. Of course, that sounds weird, especially coming from someone in the wellness industry who has a book all about taking ownership of your life. When most people hear “bare minimum,” they think slacker. Mediocrity. Apathetic. And when it comes to mental health, not enough. 
 
I hear something different: attainable. Sustainable. Realistic. Inspiring. And as it pertains to supporting our mental wellbeing? Those words are downright magic. Because when other stuff in our lives feels completely unachievable or overwhelming, our mental health practices are the first thing that we need to be able to lean on. 
 
So here’s how to realign your standards and create your own set of achievable Bare Minimum goals. It’s straightforward, I promise—no overwhelm. 


Let’s get honest: how lofty are your usual goals? 

 

First, let’s get a baseline.

This will require you to be honest with yourself. Like, really, cringe-inducing honest.  

Ready? Ok… so how many of your self-care goals or intentions do you actually achieve on a daily basis? 
 
If you’re like a lot of us, the answer is somewhere between not many and none. And let me be the first to say that doesn’t at ALL mean that you’re flaky, unmotivated, undisciplined, or any of those things… 
 
It just means you’re setting your goals wrong. 
 
If you are consistently setting goals that feel unattainable or overwhelming, you’re setting yourself up to fall short repeatedly. Talk about a confidence killer, right? Truth: this style of goal setting can actually be counterproductive to our mental health because we perceive ourselves to be constantly failing. 
 
Set the bar too high = you’ll end up crashing into it, almost every time. Skinned knees and bruised hearts are the results. 
 
Enter… 


Set your Bare Minimums. 

Bare minimums are standards that you can meet almost automatically, without a huge amount of effort. And here’s my take on them: they should be treated as non-negotiable. So they have to be totally attainable, because once you set them, they are simply not up for debate: they are becoming your new baseline of care. 
 
You brush your teeth regularly, right? And you don’t feel right if you skip that step in your morning, right? (I mean… I guess I’ll speak for myself!) Your Bare Minimums can easily become just as much a part of your routine. 
 
These are a few of my personal examples, and I suggest you find your own for each of these categories: 
 

Beauty - I put on tinted sunblock, concealer (if I have any zits, which I usually do), and eyeliner and mascara every day. Even if I don’t do anything else, I’m going to do these couple of things because that’s the bare minimum I need to do in order to feel put together

Nutrition - I eat something with protein at every meal, and I eat veggies every day. 

Nature - I go for a walk in nature for thirty minutes at least once a week (with the exception of the really cold winter months). Since quarantine hit, I’ve been doing this closer to every day, it seems to help even on the rainy days. 

Fitness - I insist on making it to yoga, barre, or some other type of fun virtual fitness class, at the very least twice a week. Even though I usually do more, I make sure my bare minimum is 100% attainable. 

Sleep - I need a minimum of seven hours per night. If I don’t get it, I make sure I catch up on lost sleep within a day or two. 

Connection/Introspection - I insist upon connecting with a friend at least once a week, on the phone, or, these days, on a video call. Similarly, I need some time to be alone and reflect, each and every day. 

 
You might note that the bar isn’t very high in these examples. Fitness class twice a week? Deal! A 30-minute walk in nature once a week? Not that hard! Making self-care goals feel easily within reach is key to avoiding the total overwhelm that can send us crashing into the paralysis of doing nothing. 
 
Just like neglecting to brush your teeth… the regrets will come later, and we know it. 
 
And this is that sweet spot where physical and mental health are one and the same: when we feel good about how we’re taking care of ourselves, we’re more likely to make even more positive choices for our wellbeing. No regrets. 


Lastly, check for the leaks. 

Are there any aspects of your wellbeing where you allow other people to drive your decisions? Do you let your partner dictate bedtime, or your kids determine your meals? Have you set the standard that you’ll answer work emails or texts at just about any hour? 
 
The Bare Minimums might just mean setting some healthy boundaries to plug up the leaks that are draining you. I used to stay up late watching TV with my partner and end up dragging myself out to teach in the morning—but that doesn’t happen anymore. If my partner wants to fall asleep on the couch in front of the TV, that’s fine, he can do that. But that’s not how I roll. I no longer tag along with him as though I don’t have a choice. Instead of letting my bedtime be determined by default, I’ve taken charge of my own sleeping schedule. He can do whatever he wants, don’t get me wrong. Meanwhile, I put myself to bed when I need to sleep, and I feel so much better because of that shift. 
 
So once you’ve identified your Bare Minimums, start plugging one leak at a time. Some of these shifts will be easier than others (hellooooo changing kids’ habits), but every one of them is worth it. Slow and steady, with a whole lot of patience. 
 
Toning up your mental health routine can be all about getting simple and clear. Be kind to yourself, and create the mental health goals that will set you up for success. Those bare minimums will take you far.

andrea lucas headshot
Written by
Andrea Lucas
Author, Speaker, Barre & Soul Founder
About the author
Andrea Isabelle Lucas is a feminist author, speaker and entrepreneur. She's the founder of Barre & Soul, a barre and yoga studio with five locations in the Boston area. She believes that strong, passionate women will change the world and that if you want to achieve greatness, it's time to stop waiting for permission.
black-owned beauty and wellness businesses
Beauty
Published Sunday Jan 30, 2022 by Denise Prichard

Black-owned Beauty and Wellness Businesses to Know

February is Black History Month—a celebration of the achievements and contributions of African Americans in society.  As the beauty and wellness industry becomes a more welcoming and inclusive space for all, we are taking this opportunity to continue to shine a light on the gap of inclusivity and diversity in our industry, and take action to promote, empower, and honor the Black community that shapes and grows wellness.  

While the beauty industry is making improvements—it's important to showcase and support Black businesses and the creatives in this space every day. To honor them, we're shouting out some of our favorite Black-owned beauty and wellness businesses to support. 

1. Beauty Bin 

Beauty Bin is a full-service day spa and dry bar located in Asheville, NC. With a focus on inclusivity for people of all backgrounds, genders, and races, their MO is to match the outer beauty of every client to their inner beauty. From eyelash extensions and hydrafacials to waxing and massage, Beauty Bin is a one-stop-shop for all the spa services.  
 

2. KIKA Stretch Studio  

The KIKA Method® is a gentle assisted stretching process that loosens up tight muscles freeing your body from pain and stress. By practicing this method, clients can experience decreased muscle tension, increased energy, enhanced flexibility, a substantial reduction in stress, improved posture and relaxation, and increased mental clarity. While its headquarters is located in Las Vegas, NV, they have multiple locations sprinkled throughout the US, including Atlanta, New York City, and Dallas—just to name a few.

3. Kimberly Coleman Salon 

At Kimberly Coleman Salon, their philosophy begins with promoting healthy tresses, elegant sets, unique accouterments, perfect pampering of hands and feet, and precision cuts. Known for working with models and celebrities, they fully appreciate and celebrate the diversity of their clientele which also includes super moms and warrior dads. 

4. Pressed Roots 

Pressed Roots was developed with the simple concept in mind—that everyone deserves access to easy, and quality hair care. What started as a single pop-up shop in Boston, grew to a multi-city pop-up tour, and is now slated to be the largest national hair salon franchise specializing in the care and styling of highly textured hair, they launched their first flagship location in Dallas, TX.  

5. SW3AT  

Jersey City resident, Alyza Brevard-Rodriguez started SW3AT. The company began as a fitness apparel line in 2015 but evolved into a sanctuary catered to health and wellness now known as SW3AT Sauna Studio—the first infrared sauna studio in Jersey City. The healing power of infrared heat therapy is a phenomenal option for holistic health proven to strengthen the immune system and provide relief from joint stiffness and muscle pain. It is also supportive of any fitness program as it aids in weight loss (you can torch up to 900 calories in a 45-minute session) while also detoxifying your body from some of the most harmful toxins. 

6. The TEN Nail Bar 

Kelli Coleman and Anika Jackson opened The TEN Nail Bar in Detroit to address a void in their city. They saw a need for a quality, modern nail bar that could also serve as a fun social space for Detroit’s residents and professionals. They designed the TEN to provide their clients with a #Perfect10 experience—where you can relax, enjoy music, a drink, your friends, a clean and precise manicure, and a much-needed break from all your hectic days. 

7. Bettye O Day Spa 

Located in the beautiful downtown Hyde Park Chicago area, Bettye O Day Spa specializes in first-class treatments. They aim to nurture and relax each of their clients with individualized and innovative therapeutic techniques. From body wraps and massages to facials and hydrotherapy, this day spa promises to be a safe place for healing to occur.  

Looking for more businesses to support? ClassPass has also created a list of Black-owned business to check out all year-round. While both of these lists are a great start to get you familiar with many of the Black-owned businesses either in your neighborhood or around the globe, we have only scratched the surface. We'd love to keep these lists growing.If you have any businesses you'd like to see on this list, click here to submit a Black-owned business we should be highlighting as well! 

denise prichard
Written by
Denise Prichard
Senior Marketing Content Specialist
About the author
Denise Prichard is a certified yoga instructor (RYT-200) and an experienced content marketing professional with a penchant for writing compelling copy within the health, wellness and beauty industries. When she isn't writing or editing, you can find her teaching yoga classes, at a spin class or hanging out with her rescue pups.