A Workout For Your Mental Health
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A Workout For Your Mental Health

Keep stress from the Covid pandemic and other events under control by sticking with these daily practices.

By ELIZABETH BERNSTEIN
Mon, Jan 18, 2021 12:23amGrey Clock 4 min

Stressed out? Grumpy? Tired all the time?

You need a mental-fitness regimen.

For months, therapists have reported a significant increase in clients who are anxious, worried or depressed over current events—the Covid-19 pandemic, economic woes, civil unrest. And while they can teach coping skills, such as emotion regulation, to help deal with the stress, they say it’s also important for people to proactively take steps to be mentally healthy, just as they would if they wanted to be physically fit. “If you wait until a major stressor hits to try and bolster your mental health, it’s like trying to inflate your life raft while you are already drowning at sea,” says Wendy Troxel, a clinical psychologist and senior behavioural and social scientist at Rand Corp.

Many people turn to talk therapy, exercise, meditation and a healthy diet to do this. Shirlee Hoffman, a 75-year-old retired marketing consultant in Chicago, limits her news consumption to about five minutes a day. Erin Wiley, 50, a licensed psychotherapist in Toledo, Ohio, uses an app to track the things for which she is grateful. Rhonda Steele, 62, a special-education teacher in Sellersburg, Ind., prays and reads devotions. Dwight Oxley, 84, a retired physician in Wichita, Kan., reads and plays the piano. Rachel Glyn, 66, a retired aesthetician in Philadelphia, tries to do as many things as possible for others. Michael Schauch, 40, an investment portfolio manager in Squamish, British Columbia, rock climbs—he says the view gives him perspective. Stedman Stevens, 62, the CEO of an aviation technology company in Wilmington, N.C., takes 15 minutes each afternoon to sit alone without distractions. “I listen to what my mind shows me,” he says. “This restores my mental strength.”

What steps should you include in your mental-fitness regimen? Here is advice from the experts.

Make sleep non-negotiable

Most adults need 7-8 hours of quality sleep. “Following a consistent sleep-wake schedule sends a powerful signal to the brain that the world is safe and secure, which can help reduce anxiety and foster resilience,” says Rand’s Dr Troxel, author of “Sharing the Covers: Every Couple’s Guide to Better Sleep.” She suggests setting a consistent wake-up time, counting backward to determine when to go to bed, and creating a relaxing wind-down routine, starting an hour before bedtime. Take a bath, read a book, turn down the lights and the thermostat. (18-20 degrees is ideal.) Disconnect from technology to minimize your exposure to distressing news and light.

Set a routine

Get up at the same time each day. Get dressed! Create a morning ritual—many people write in a journal or set an intention for the day, although just drinking coffee in the same chair works. (I drink a large glass of water first thing, then a cup of coffee, and play with my dog.) Eat meals and exercise at set times. This helps create a sense of predictability in a world that feels out of control.

Calm your mind

You can’t cope with stress well if your brain is on high alert at all times, says Carolyn Daitch, a psychologist in Farmington Hills, Mich., and co-author of “The Road to Calm Workbook.” She recommends beginning the day with 15-20 minutes of yoga, meditation or prayer, then scheduling four “mini interventions” during the day—a two-minute breathing exercise or other quick tension-releasing technique. (One of her favourites: Make a tight fist with one hand, imagine it holding all the tension in your body for 10 seconds, release it.) She says to think of these practices as a “stress inoculation.”

Watch your language

The words we use to talk to ourselves colour our outlook. So try to replace “hot” language with “cooler” language, suggests Patricia Deldin, a professor of psychology and psychiatry at the University of Michigan, Ann Arbor. (“This is a challenge but I can handle it,” not “I’m overwhelmed.”) And stop “shoulding” yourself. (“I would like to…” not “I should.”) “A simple language change can influence our feelings and, subsequently, our actions,” says Dr Deldin, who is CEO of Mood Lifters, a mental-wellness program.

Practice compassion

Research shows self-compassionate people are happier, more optimistic, more motivated and more resilient. Yet, too often, we are mean to ourselves. Treat yourself with kindness and understanding. Start by acknowledging when something is painful. (Dr Daitch recommends putting your hand on your heart and saying: “This isn’t easy.”) Then talk to yourself as you would to your best friend. And remind yourself that everyone goes through difficult times. This diminishes your stress reaction and connects you to other people.

Move your body

Research shows that aerobic exercise reduces fatigue and tension, and improves alertness, concentration, sleep, mood, and self-esteem, according to Dr Deldin. And studies show that exercise in nature has even more benefits: It reduces the body’s stress response, lowers cortisol levels and blood pressure, and it gives you a sense of awe, which boosts mood. Dr Deldin recommends 30 minutes of moderate exercise a day, which can be broken up into small periods. (Even five minutes of exercise begins to decrease anxiety, she says.)

Create a media diet

There’s too much negative news these days. Decide how much you will consume—think of this as a “news calorie count”—and stick with it. Set aside blocks of time to turn off your phone. Purge negative people from your social media feed. Look for positive streams to follow or articles to read. (My feeds are largely about sailing, scuba diving, gardening or baking.)

Choose extracurricular activities wisely

Research shows that pleasant activities, ones that give you a sense of purpose (such as volunteering), and ones that make you feel accomplished or masterful (such as learning a language) improve mental health. So pick up a new hobby, practice an instrument, work on improving at a sport. “The ability to exert control over something provides a sense of self-satisfaction and contentment,” says Brad Stulberg, an executive coach in Asheville, N.C., and author of “Peak Performance.” “And progress nourishes the soul.”

Cultivate supportive relationships

People with strong relationships are emotionally healthier. So make a commitment to connect regularly with friends and family. Set a goal to reach out to one person a day. Ask about the other person and discuss something other than the day’s awful news. And be open about how you are, because vulnerability can be bonding.

Be grateful

Especially for your loved ones. And let them know. Everyone is feeling challenged right now. When I’m annoyed with someone in my life, I think of at least five things I love about the person. Often, I’m surprised that my list goes on and on. I’m smiling before I’m done counting.



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Retro Kitchens Are Everywhere—and the Ultimate Rejection of the Sterile Luxury Trend

Playful 1950s style spotlights details like coloured cabinets, checkerboard and mosaic tile patterns, vintage lighting, and SMEG appliances

By TRACY KALER
Mon, Apr 22, 2024 6 min

The 1950s spawned society’s view of kitchens as the heart of the home, a hub for gathering, cooking, eating and socializing. Thus, it makes perfect sense that the same decade could inspire today’s luxury kitchens.

“The deliberate playfulness and genius of the era’s designers have enabled the mid-century style to remain a classic design and one that still sparks joy,” said James Yarosh, an interior designer and gallerist in New Jersey.

That playful style spotlights details like coloured cabinets, checkerboard and mosaic tile patterns, vintage lighting, and SMEG appliances—all of which are a conspicuous rejection of the sterile, monochrome kitchens that have defined luxury home design for years. One of the hottest brands to incorporate into retro-style kitchens, SMEG is turning up more these days. But the question is: How do you infuse a colourful refrigerator and other elements from this nostalgic era without creating a kitschy room?

“The key to a modern, fresh look in your kitchen is to reference, not imitate, signature looks of the 1950s,” said New York-based designer Andrew Suvalsky, who often laces retro style throughout the rooms he designs. He said using the period as inspiration will steer you away from imagining a garish space.

“When it comes to incorporating that retro-esque look, it’s a fine dance between looking beautiful and looking kitschy,” added Lisa Gilmore, a designer in Tampa, Florida. Gilmore suggested balancing contemporary pieces with vintage touches. That balance forges a functional yet attractive design that’s easy to live with while evoking a homey atmosphere––and ultimately, a room everyone wants to be in.

Colour Reigns Supreme

Suvalsky said one way to avoid a kitschy appearance is to mingle woods and colours, such as lacquered base cabinets and walnut wall cabinets, as he did in his Montclair, New Jersey, kitchen.

“Mixing colours into your kitchen is most effective when it’s done by colour-blocking––using a single colour across large areas of a space––in this case, zones of cabinetry,” he explained. He tends to lean toward “Easter egg colours,” such as baby chick yellow and pale tangerine. These soft pastels can suggest a starting point for the design while lending that retro vibe. But other hues can spark a vintage feel as well.

A mid-century-inspired kitchen by Blythe Interiors.
Natalia Robert

“Shades of green and blue are a timeless base foundation that work for a 1950s vintage look,” said designer Jennifer Verruto of Blythe Interiors in San Diego. But wood isn’t off the table for her, either. “To embrace the character of a mid-century home, we like a Kodiak stain to enhance the gorgeous walnut grain,” she said. “This mid-tone wood is perfect for contrasting other lighter finishes in the kitchen for a Mid-Century Modern feel.”

Since colour is subjective, a kitchen lined with white cabinetry can assume a retro aesthetic through accoutrements and other materials, emanating that ’50s vibe.

“The fun of retro designs is that you can embrace colour and create something that feels individual to the house and its homeowner, reflecting their tastes and personality,” Yaosh said. He recommended wallpaper as an option to transform a kitchen but suggested marrying the pattern with the bones of the house. “Wallpaper can create a mid-century or retro look with colours and hand-blocked craftsmanship,” he said. “Mauny wallpapers at Zuber are a particular favourite of mine.”

Suvalsky suggested Scalamandre wallpapers, for their 1950s patterns, and grass cloth, a textile that was often used during that decade. He also likes House of Hackney, a brand that “does a great job reinventing vintage prints in luscious colours,” he noted. “Many of their colourways invert the typical relationship between light and dark, with botanical prints in dark jewel tones set over light, more playful colours.”

Materials Matter

Beyond wall covering, flooring, countertops and backsplashes can all contribute to the 1950s theme. Manufactured laminate countertops, specifically Formica, were all the rage during the decade. But today’s high-end kitchens call for more luxurious materials and finishes.

“That’s a situation where going the quartz route is appropriate,” Gilmore said. “There are quartzes that are a through-body colour and simple if someone is doing colorued cabinetry. A simplified white without veining will go a long way.” She also recommended Pompei quartz Sunny Pearl, which has a speckled appearance.

A kitchen designed by James Yarosh that incorporates pops of yellow.
Patricia Burke

But for those who welcome vibrant colour schemes, countertops can make a bold statement in a vintage kitchen. Gilmore said solid surface materials from the era were often a colour, and quartz can replicate the look.

“Some brands have coloured quartz, like red,” she said. But keeping countertops neutral allows you to get creative with the backsplash. “I‘d pull in a terrazzo backsplash or a bold colour like a subway tile in a beautiful shade of green or blush,” Gilmore said. “Make the backsplash a piece of art.”

Suvalsky also leans toward bright and daring––such as checkerboards––for the backsplash. But depending on the kitchen’s design, he’ll go quieter with a double white herringbone [tile] pattern. “Either version works, but it must complement other choices, bold or simple, in the design,” he explained.

Neutral countertops with a bold backsplash, designed by Lisa Gilmore.
Native House Photography

Likewise, his flooring choice almost always draws attention. “My tendency is more toward very bold, such as a heavily veined marble or a pattern with highly contrasting tones,” he noted. Yarosh suggested slate and terrazzo as flooring, as these materials can make an excellent backdrop for layering.

Forge a Statement With Vintage Appliances 

As consequential as a kitchen’s foundation is, so are the appliances and accoutrements. While stainless steel complements contemporary kitchens, homeowners can push the design envelope with companies like SMEG when making appliance selections for a retro-style kitchen. Although Suvalsky has yet to specify a SMEG fridge, he is looking forward to the project when he can.

“I think they work best when the selected colour is referenced in other parts of the kitchen, which helps to integrate these otherwise ‘look at me’ pieces into the broader design,” he noted. “They are like sculptures unto themselves.”

“For our mid-century-inspired projects, we’ve opted for Big Chill and the GE Cafe Series to bring a vintage look,” Verruto added. Similar to SMEG, Big Chill and GE offer a vintage vibe in a wide selection of colours and finishes, alongside 21st-century performance.

Can’t commit to a full-size appliance? Sometimes, a splash is enough. Gilmore tends to dust her retro kitchens with a coloured kettle or toaster since her clients are likelier to add a tinge with a countertop appliance or two. “Mint green accessories make it pop, and if in five years they are over it, it’s not a commitment,” she said. “It’s a great way to infuse fun and colour without taking a major risk.”

Deck out the Breakfast Nook

Kitchen dining areas present the opportunity to introduce retro lighting, furniture, and accessories to complete the look. Flea markets and antique markets are excellent places to hunt for accompaniments.

“Dome pendants and Sputnik chandeliers are iconic styles that will infuse vintage charm into your kitchen while also easily complementing a variety of other styles,” Verruto said.

A retro breakfast nook desinged by Andrew Suvalsky.
DLux Editions

Suspend a vintage light fixture over the classic Saarinen table, and you can’t go wrong.

“Saarinen Tulip Tables are almost always guaranteed to deliver a home run in nearly any interior, especially a 1950s-themed kitchen,” Suvalsky said. “The simplicity of its form, especially in white, makes it nearly impossible to clash with.”

To really channel the vibe of this era, Verruto suggested local vintage stores and brands such as Drexel Heritage and Lexington. Dressing the windows counts, too. “Cafe curtains in a chintz pattern will make for a fabulous finishing touch,” she said.

Meanwhile, Yarosh delights in selecting tabletop items, including novelty stemware and other trappings ubiquitous in the 1950s. “Mid-century kitchens also need to have pedestal cake plates and maybe a cloche to keep a cake,” he mused. “I love the opportunity to curate these details down to the correct fork and serving pieces.”

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