September 8, 2023 – Feeling burnt out, overwhelmed, stressed, unmotivated, or fatigued? It’s time to take better care of yourself.
Recent research by McKinsey points to increased consumer interest in wellness in areas such as nutrition, health, fitness, appearance, mindfulness and sleep. A wellness retreat can help with this. While it would be a wonderful treat to book a week-long stay at a wellness resort, not everyone has the time, budget or resources to make it happen.
Fortunately, you can take a DIY approach to creating a meaningful wellness retreat at home. But where do you start? And which wellness components should you focus on?
WebMD reached out to experts at Hilton Head Health, a renowned wellness resort in Hilton Head, SC, for tips on recreating the wellness retreat experience at home.
Understand the power of self-care
In light of our mobile, always-connected lifestyle, emphasizing self-care becomes even more important these days.
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Anne Poirier, director of behavioral health at Hilton Head Health, defined self-care as any activity you do on purpose to maintain or improve your physical, emotional, or mental health. “Taking the time to listen to what your body and mind need – and then take action about that — is what self-care is all about,” said Poirier, noting how it relieves stress, boosts energy and elevates mood.
“Creating and making time for a retreat at home can be a wonderful way to kick-start a self-care routine or allow for true recovery and rejuvenation. best for your work, family and life,” said Poirier.
Program director David Chesworth said the goal is to get you feeling fresh and energized again in your daily life, reaping the benefits of less pain, more focus, better mood and better managed stress.
Set up the stage
The most important task is determining the purpose of the retreat, Poirier said. Is it rejuvenation? Self discovery? Energy? Your goal will help tailor the retreat activities to your needs. A good starting point is to consider the essential components with a holistic approach.
“The retreat process involves disconnecting from your everyday life and elevating some or all of the pillars of nutrition, fitness, recreation, curiosity, mindfulness, recovery and relaxation – all of which contribute to leaving your body and mind feeling refreshed ”, noted Chesworth.
Poirier gave some practical planning tips to protect your time, set boundaries and reduce stress.
“Reserve the weekend and let others know you are off-grid!” she said. Nothing can derail your best plans faster than unexpected visitors and disruptive phone calls.
Other pragmatic tips?
- Clean the house before the retreat so you don’t get caught up in the clutter.
- Plan and prepare your meals and snacks in advance.
- Make a schedule – with some space. “At Hilton Head Health, we call this structured flexibility,” said Poirier. “I have some structure in my weekend, and I am also flexible to listen to my own needs.”
- Collect everything you need, including food, herbal teas, crayons, a journal, incense, beauty treatments, etc.
The goal is to make your retreat space functional, beautiful, restful and conducive to some quality “me time.”
Planning your retreat
Depending on your lifestyle, goals and budget, the retreat can range from 1 day to a long weekend to a whole week. Is there an ideal length? Within reason, the longer the better, according to Bob Wright: director of lifestyle education at Hilton Head Health.
“It may be unrealistic to do it for an entire week, and one day probably isn’t enough time to see any measurable benefit,” says Wright, noting that a long weekend could work. Poirier said a weekend gives the body enough time to decompress. But she said it can be helpful to take even just one day “off” from normal day-to-day activities and immerse yourself in self-care.
Since budgets for a DIY retreat vary, Chesworth offers both cost effective and expensive options. A budget-friendly idea is to spend time outdoors. “This is a great way to elevate mood, promote sleep, and get some vitamin D!” he said.
Take a walk in a nearby park and get to know the local beauty. Chesworth suggests bringing a friend to add a social element, or going alone (and leaving your phone at home) to add a mindful element. When it comes to splurging, Chesworth suggests booking a massage therapist to come to your home or scheduling a pampering treatment at a local spa. If you love to cook, learn some new healthy recipes. “But if you hate cooking, consider hiring a private chef or treating yourself to healthy meals at local restaurants,” he suggests.
Unveiling the Retreat Experience
A good wellness retreat should include a combination of energizing and relaxing activities, Poirier said. Depending on your goals and lifestyle, this could include:
- Nourishing food
- Out in nature
- Meditation
- Exercise (yoga, walking, dancing, etc.)
- Hydration (enjoy infused water or herbal teas)
- Joyful activities (listening to music, journaling, coloring, reading)
- Pampering the body (getting a massage, taking a bath, conditioning your hair).
Power supply
Because a wellness retreat is about more than just eating healthy meals, take the time to identify your personal nutritional goals, says Elizabeth Huggins, a registered dietitian and nutritionist. “Once you’ve defined your goal(s), consider factors that add structure to your day: food choices, portion control, eating atmosphere and environment, meal and snack times, and a mindful eating approach,” she said.
She suggests planning meals that include fresh veggies, lean protein, and whole grains or beans, and cutting out ultra-processed foods. Also, consider meal combinations that leave you feeling comfortably satisfied and energized, rather than feeling uneasy, lethargic, or indigestion. Depending on your goals, you can work on a special treat (think raspberry sorbet or a few pieces of dark chocolate), keeping portion control in mind.
Finally, wherever you dine, Huggins recommends pausing before you eat for a moment of gratitude and making the most of mindful eating. “Focus your attention on body-related sensations, including sight, smell, sound, taste, and texture of food,” she explained.
Fysical activity
Make time for a variety of fitness experiences to energize your mind and body. In addition to nature walks, Chesworth offered a few suggestions.
“Now is a good time to experiment with local studio gym classes, which you never get around to,” he suggested. Try boxing, learn to play pickleball or take Pilates. Or get started with a personal trainer and book a session at home or in a gym.
If you’re looking for guidance in the comfort of your own home, video training can be a great solution. Of course, you can always find free workouts on YouTube. But if you want to bring the energy of a real retreat into your home, you can purchase or subscribe to exercise programs online.
Sleep
Creating a restful environment plays a key role in sleep quality.
“One of the most important things we can do to support or improve our health and well-being is getting quality sleep in the right amount,” says Wright.
In the short term, Wright said that if you could prioritize sleep, even for a week or a few days, and notice its positive impact, it could motivate you to regularly focus on sleep. In the long run, Chesworth suggested investing in a high-quality, sleep-supportive environment. That may mean upgrading your mattress, pillows, bedding and investing in blackout curtains.
Mindfulness and stress management
To cultivate mindfulness and better manage stress, Poirier said meditation should be the first thing to plan for during your retreat. “Start each morning with a grounding meditation to help set the tone of the retreat,” she said. Use free or paid meditation apps (such as Insight Timer or Calm) to find what works best for you.
Other stress-relieving activities include practicing yoga, stretching, coloring, listening to relaxing music, walking in nature, journaling, soaking in an Epsom salt bath, and laughing (renting a comedy or watching a sitcom). Plan some of these activities into your retreat.
“Make sure you make time,” Poirier advised. “One mistake we make is trying to fill every minute. Instead, create some space on your weekend to relax are.”
Beyond the Retreat: Measuring Success and Integrating Habits
Be realistic with your retreat expectations, Wright said.
“After a weekend or even a week’s retreat, it would be unrealistic to expect significant physiological changes or improvements,” he said. “I would focus more on factors like energy, stress, rest and mood.”
One way to assess those factors? Wright suggested conducting a pre- and post-retreat assessment using a scale. For example, on a scale of 1 to 10, you can indicate how tired you feel (1 is not at all, 10 is very much), how stressed, how energetic, etc. “If these quality of life indicators improved during your home retreat, it can motivate you to regularly adopt some retreat practices,” he said.
If you noticed areas for improvement (more energy, less stress, more rest, less hunger, etc.), Wright recommended creating a SMART goal (specific, measurable, actionable, realistic, time-bound) around the behavior that led to the improvement.
By following these expert insights, you can create a personalized at-home wellness retreat that rejuvenates your mind, body and soul. More importantly, the retreat can help you add self-care habits to your daily life, fostering a lasting commitment to your mental and physical well-being.