Each person’s “healthiest self” is different. We have different bodies, minds, living situations, and people influencing our lives. Each area can impact your overall health. This means we each have a unique set of health needs. Use our wellness toolkits to find ways to improve your well-being in any area you’d like. In appreciation of this, NIH has produced the series “Your Healthiest Self: Wellness Toolkits.” This week, we highlight their recommendations for social wellnes.

Summer holidays are a time for celebration, connection, and fun—but it’s also important to prioritize wellness amid the festivities. Whether you’re attending barbecues, heading to the beach, or traveling with family, maintaining a sense of balance can help you feel your best all season long. By being mindful of your physical and mental health, you can fully enjoy the moments that matter while staying energized and grounded.

Here are some tips to keep wellness front and center this Memorial Day Weekend while still having fun!

• Stay hydrated and mindful of alcohol: Sip water throughout the day, especially in the heat, and alternate alcoholic drinks with non-alcoholic ones.

• Make movement part of the fun: Take a walk, play beach games, or start a family-friendly activity to keep your body active and spirits high.

• Set boundaries for rest and recharge: Prioritize sleep, carve out downtime, and don’t be afraid to say no to over-scheduling.

The following is a summary of the work of Arthur C. Brooks, a contributing writer at The Atlantic and the host of the How to Build a Happy Life podcast. The full article is available at theatlantic.com.

In Dante’s Inferno, the poet Virgil leads the narrator through Hell’s increasingly horrific circles, ending in the ninth, where Satan is frozen in ice and weeping—not a menacing figure, but one consumed by sorrow. This image evokes depression: a state not of evil but of deep, paralyzing misery.

Depression affects many, with nearly 30% of Americans having been diagnosed at some point. Along with sadness and fatigue, a key symptom is relentless self-focus. One sufferer described it as living with a boring, droning voice in her head—an experience psychologists call maladaptive self-focus.

Even those who aren’t depressed often think about themselves too much, which undermines happiness. We spend much of our conversations—and even our private thoughts—focused on ourselves, driven by evolutionary survival needs. While some self-focus can help us succeed, too much can fuel anxiety, unhappiness, and relationship problems. For example, narcissists may thrive in short-term situations but often struggle with deeper, lasting connections.

Research shows long-term well-being comes from secure relationships, which require focusing less on oneself and more on others. Like food or exercise, self-focus must be kept in balance. You can’t eliminate it entirely, but cutting back can boost happiness. The trick isn’t willpower—“don’t think about yourself” is still self-referential—but instead finding meaningful distractions that shift focus outward. Some helpful steps:

1. Bring happiness to others.

A number of researchers over the years have undertaken experiments in which participants are assigned activities and behaviors that they enjoy, as opposed to actions that elevate others (such as making a point of expressing gratitude). You might think that the pleasure principle would win out, but the scholars have consistently found that doing something for another person confers a significant happiness advantage over having a good time for yourself. Two effects are surely at work here: First, when you are looking for ways to help another, you are distracted from your own preoccupations and problems; second, by bringing happiness to someone else, you can “catch” that happiness through what behavioral scientists call emotional contagion.

2. Serve the world.

An act of kindness toward another person works well—but, as four psychologists showed in 2016, so does an act of kindness to the world in general. The researchers compared acts of generosity directed at specific individuals with general good deeds toward the broader world. This didn’t entail Nobel Peace Prize–winning actions, but simply such small-scale generous, considerate behavior as picking up litter or donating to a charity. The researchers found that these good deeds were similar in their beneficial effect on well-being to those aimed at a particular individual.

3. Be more mindful.

One of the most common characteristics of self-referential thinking is that it is both retrospective and prospective, about what I’ve done and what I plan to do. So it makes sense that greater discipline about paying attention to the present might help to displace the self-focused thinking that ruminates on the past and the future. One way to improve that present-focused discipline is through mindfulness training, and this comes in at least two basic varieties: focused attention (such as single-point meditation) and open monitoring (such as training to observe the moment without reaction or judgment). Practicing these techniques has been shown by researchers to lower self-referential thinking and—not coincidentally—reduce symptoms of depression and anxiety. These days, any number of mindfulness methods and apps are widely available to help you learn these skills.

Promoting wellness in mothers of all ages is essential to fostering healthier families and communities. Mothers often carry the emotional, physical, and mental load of caregiving, making their well-being a top priority. Wellness initiatives should consider the diverse needs of mothers—from young parents to grandmothers—offering support that is inclusive, accessible, and empowering. Encouraging self-care, mental health support, and community connection can significantly improve quality of life and resilience. By promoting wellness holistically, we honor the vital role mothers play across generations.

Ways to Promote Wellness in Mothers:

Support work-life balance with flexible schedules and parenting-friendly policies.

Offer accessible mental health resources, including counseling and support groups.

Encourage physical activity through group fitness, walking clubs, or home-based routines.

Provide education on nutrition and healthy lifestyle habits tailored to different life stages.

Create safe, inclusive community spaces where mothers can connect and share experiences.

As we move from winter to spring to summer, longer days and warmer weather invite us to step outside and re-engage with our communities. Social gatherings, outdoor events, and shared activities become more accessible, making it easier to reconnect with friends and family.

Connecting with others contributes to wellness by reducing feelings of loneliness and boosting emotional resilience. Meaningful social interactions can also enhance our sense of belonging and lower stress levels.

Ways to connect with others as summer approaches:

• Host a casual outdoor get-together like a barbecue or picnic.
• Join a local sports league, walking group, or community class.
• Volunteer for a seasonal event or neighborhood project.

Adopt more plant-based eating, choose active transportation, start with small but challenging changes, and share your efforts to build community and amplify your impact for better health and a healthier planet. Those are just some of the insights offered in a recent article by Wynne Armand, MD, a Contributor at the Harvard Health Blog.

Dr. Armand says “Our health is intertwined with the health of planet Earth and the impacts of climate change threaten our well-being. Collectively taking small steps like eating more plant-forward meals, using bikes or public transit, and even sharing our pledges can help move the needle in a positive direction.”

Here are 5 key take-aways from his recent post. Check out the full article at https://www.health.harvard.edu/blog/healthier-planet-healthier-people-202304182914

Adopt plant-forward eating by increasing plant-based foods and minimizing meat to improve health and reduce environmental impact.

Recognize differences among plant foods, considering both their nutritional value and environmental effects, using resources like Our World in Data.

Favor active transportation (walking, biking, public transit) to boost physical health and lower carbon emissions.

Start with manageable changes, setting achievable yet challenging goals based on your personal circumstances.

Talk about your efforts to build community, amplify your impact, and inspire broader systemic changes.

As the days grow longer and flowers begin to bloom, spring offers healthcare workers a much-needed chance to reset and recharge. This season of renewal is a perfect time to refocus on personal wellness, even amid demanding schedules.

1. Embrace the Outdoors: Take advantage of milder weather by stepping outside during breaks. Even a 10-minute walk can boost mood, reduce stress, and increase vitamin D.

2. Refresh Your Routine: Spring cleaning isn’t just for your home—declutter your workspace or reset your sleep schedule. Small changes can bring clarity and calm.

3. Eat Seasonally: Incorporate fresh, spring produce like berries, asparagus, and leafy greens. Nutrient-rich foods help fuel both body and mind.

4. Reconnect: Warmer weather invites more social activity. Reaching out to colleagues, friends, or family can help combat feelings of isolation and build emotional resilience.

5. Breathe Deeply: Try a simple mindfulness or breathing exercise between shifts. A few minutes of calm can counteract a high-stress environment.

Spring is nature’s reminder that growth is always possible—even in the busiest seasons of life. Take this time to prioritize your wellness, one small habit at a time. You deserve it.

Health care workers in urban areas are uniquely at risk for burnout due to high patient volumes, as well as the fast-paced, high-pressure environments of city hospitals and clinics.

They often face long shifts, limited social resources for their patients, and frequent exposure to traumatic situations, all of which can contribute to emotional exhaustion and reduced job satisfaction.

The diversity and density of urban populations can also bring complex social, cultural, and medical challenges that add to the mental load.

Today we will consider 3 non-traditional ways of coping with this that focus more on underlying contributors to these challenges than in-the-moment tools:

• Educate yourself about others’ experiences: Learning about the cultures, backgrounds, and perspectives of the diverse communities you serve can reduce misunderstandings, foster empathy, and create more meaningful connections—helping ease the stress that comes from communication barriers or cultural tension.
  
• Advocate for social justice: Speaking out against systemic inequities in health care and supporting policies that promote fairness can give purpose to your work and help counter the helplessness and frustration that often lead to burnout.
  
• Survive long workdays with intention: Break your day into manageable parts, hydrate, eat nourishing snacks, and find small moments of rest or humor—these simple practices can keep your energy up and help you stay grounded through demanding shifts.