Welcome to Living Well Daily, the newsletter serving up a daily dose of care designed to support you, cheer you on and remind you, always, just how wonderful you already are.

In Today’s Edition:

Keep going, you astoundingly beautifully wonderful human! You’ve got this 🥳

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Whether you’re feeling full off or it’s one of those days when you don’t feel terrible… but you’re not okay either. You might be a little on edge. A little tender. A little worn down.

It’s easy to push through those feelings. To stay productive. To stay distracted. To tell yourself you’ll deal with it later. But unprocessed tension has a way of stacking up.

The good news? Comfort doesn’t require an hour, a retreat, or a perfect environment. Self-care meets you where you are. Sometimes, two intentional minutes can interrupt a stress spiral and rebuild self-trust.

Here’s a simple ritual you can use anytime you need comfort.

🌿 Step 1: Name & Normalize (30 seconds):
Pause. Quietly acknowledge how you’re feeling: “I’m feeling overwhelmed.” “I’m feeling lonely.”  “I’m tired.”

Then add one compassionate sentence: “It makes sense that I feel this way.” “Of course this feels hard.” “I’m allowed to need care.”

Let your nervous system hear that you’re not attacking yourself. Let yourself feel seen.

🤲 Step 2: Comfort Through Touch (30–45 seconds):
Place a hand over your heart, give yourself a gentle squeeze, or wrap your arms around your shoulders. Pause here and slow your breathing slightly, especially the exhale.

Touch signals safety to the body. Self-touch can lower stress responses and increase feelings of support. Stay here long enough to actually feel it.

🫶 Step 3: Offer One Small Act of Care (30–45 seconds):
Ask yourself: “What would feel supportive right now (even if it’s a 1% shift)?”

Here are some ideas:
• Taking three slower breaths • Drinking a glass of water • Stepping outside for fresh air • Sending one honest text • Taking a screen break

Choose one small action and do it immediately. Not perfectly. Just gently.

Comfort doesn’t need to be dramatic to be effective. It just needs to be intentional. These small moments build emotional resilience. They teach your body that you show up for yourself. They build self-love through care.

✅ Action step: Try this ritual now or star this email for the next time you need a few minutes of comfort.

^{Love, Lola Graham}

A large population study published in European Psychiatry followed around 65,000 adults for 4 years, which practical way to lower your risk of developing depression, especially in middle age.

That shift is swapping TV time for other activities. 📺➡️🏃‍♂️

They found that replacing just 1 hour of daily TV (yes, Netflix counts) with other activities reduced depression risk by 11% overall. In middle-aged adults, the impact was even stronger, up to a 43% lower risk when two hours of TV were reallocated.

Replacing TV time with playing sports and physical activity had the biggest protective effect, while swapping TV for household chores didn’t move the needle much.

The takeaway here isn’t “never watch TV,” rather it is to look at how you’re spending your free time and see if you can substitute that TV time with a bit more activity, like playing a sport, an offline hobby or spending time with friends, etc.

✅Action Step: Trade one episode this week for a walk, workout, recreational sport, time doing a hobby, etc and see how you feel!

^{By: Joshua Graham
Source: PMID 40443280}

^{A mini-care practice for grounding, calming, and nervous system support.}

Feel your feet and notice their connection to the ground. Let yourself feel anchored.

Before you go, let us know what you thought of today’s edition and if there are any subjects you would like us to cover in the future reply to this email and let us know!

If you find our newsletter helpful, we’d love for you to share it with a friend! If you’re that friend, you can subscribe here. Thanks for spreading the word! xo

With love and care,

Lola & Joshua | The Living Well Team

^{Living Well Daily is for educational purposes only and is in no way a substitute for professional medical and mental health advice and diagnosis. Please consult a qualified professional for care unique to your needs.}

^{Remember: It’s okay to ask for help. Crisis Lifeline: call or text 988 (Canada & US).}