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The terms 'meditation' and 'mindfulness' are often used interchangeably. However, although the practices share some traits, they are not the same thing. Stanislava Puač Jovanović looks at the three main differences of mindfulness versus meditation. Meditative practices first entered mainstream Western society in the 1960s – mainly through the hippie movement – with a gradual shift away from spiritual and towards a more secular approach. Much more recently, interest in mindfulness has followed. Indeed, nowadays, both practices are hugely popular around the world. Still, many people get puzzled by the question of mindfulness vs meditation, and the terms are often used interchangeably. So, are they one and the same? The short answer is, of course, no. Nonetheless, there is an overlap that causes confusion. And the fact that you can also practise mindfulness meditation doesn’t help in differentiating between the two either. This article will explain the differences, and show you how you can incorporate mindfulness meditation into your everyday life. Meditation and mindfulness in the West Western thinkers (Schopenhauer, among others) have been interested in Eastern philosophy and practices for a long time. Although some thinkers (such as Jung) opposed the notion of Westerners engaging in Eastern meditative practices, that warning may not apply to many of the currently practised modifications of meditation and mindfulness. Is this meditation? Mindfulness? Or both? What is clear is that these tools for mental health and well-being are becoming increasingly used. According to the Centers for Disease Control and Prevention’s (CDC) National Center for Health Statistics, 14.2 per cent of Americans meditate. That’s a more than threefold increase between 2012 and 2017. The CDC also found that 9 to 14 per cent of Americans engage in some of the structured forms of mindfulness. Elsewhere, in the UK, the positive effects of both meditation and mindfulness have been recognised by the National Health Service (NHS). Moreover, the Wellcome Trust is funding a £6.4m study as a part of an effort to introduce mindfulness to teenagers and young people as a preventive measure against the adverse effects of stress. Mindfulness vs meditation: what’s the difference? Before we dig deeper into the matter of mindfulness versus meditation, let’s get to know each a bit better first. Meditation is a practice with a long history of use for increasing focus, calmness, awareness, and overall psychophysical well-being and balance. You can engage in guided or unguided forms, as well as decide between insight or calming types of meditation. “Many people get puzzled by the question of mindfulness vs meditation. So, are they one and the same? The short answer is no, they're not.” Some of the most common types of meditation practised in the West are focused attention, gratitude meditation, progressive relaxation, kundalini meditation, zen meditation, loving-kindness meditation, visualization meditation, and, yes, mindfulness meditation. Mindfulness, similarly, is a mental practice aimed at increasing awareness, focus on the present moment, and non-judgement or acceptance. It has been widely used to relieve the effects of stress and trauma, reduce chronic pain, increase physical health, and bring better cognitive functioning and emotional stability. Shore thing: the benefits of meditation are proven shutterstock/javi_indy Mindfulness teaches us to become free of dwelling about the past or worrying about the future – a cognitive habit some of us spend as much as half of our time on: a habit that makes us utterly unhappy. In the words of Jon Kabat-Zinn, the man who has done most to popularise mindfulness based on scientific evidence of its benefits: “Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.” Differences between mindfulness and meditation So, what are the differences between mindfulness and meditation? They can and do work together to produce an overall benefit. In fact, the two practices complement each other, increasing the other’s positive impact. Nonetheless, when you want to compare meditation vs mindfulness, they’re different in a few distinct ways: 1. Subject Meditation is awareness of “no-thing”, meaning that it aims to let thoughts, perceptions and intentions pass us, with a focus purely on our breath or mantra. Mindfulness, on the other hand, teaches us to become aware of “some-thing”. Indeed, as many aspects of our surrounding as possible, learning to engage in a meaningful perception of our inner and outer worlds. 2. Structure You usually need to follow a formal routine for meditation (when, how, for how long, etc.). However, for mindfulness, you don’t have to (although you can) set up a formal routine. Indeed, you can incorporate it into your everyday interaction with yourself, the world, and the others. “Instead of thinking about mindfulness vs meditation, we should be more inclined to embrace both of these tools as possible conduits to as harmonious state of mind and emotion.” 3. Form Meditation is definitely an activity, even though it can yield changes in our constitution, capabilities, and attitudes. Expanding on the previous point, mindfulness can be understood as more of an attitude, a capacity, a way of being even. It can be an all-encompassing ability that follows us around whatever we do. OK, so what is mindfulness meditation? Now that we’ve clarified the difference of meditation vs mindfulness, it’s time to bring them back together again. Mindfulness meditation is a structured form of mindfulness, a practice in which you fully commit to being mindful for a certain amount of time. It combines the benefits of the two. Here’s how to do it: Set aside five or ten minutes and set up a (soft) alarm to warn you when the time’s up so that you don’t have to check the clock. Sit somewhere where you’ll be comfortable and you won’t get interrupted. Drop your chin and let your gaze fall downward. You can, but you don’t have to, close your eyes. Be present for a few moments, gently focusing on here and now. Begin following your breath as it enters your nose and travels down to your lungs and then back out. Notice all the sensations that follow your breathing, tenderly focusing your attention over and over again. Your mind will wander, over and over again (less, as you become more proficient in the practice). When it does, simply acknowledge the fact, don’t be judgmental of yourself, and return your attention to your breath and the present moment. Just let the thought slide beside you and away from you. Before you make any movement, such as scratching an itch, become aware of your intention, then move with the consciousness of every aspect of it. Then return to your position and refocus to your breath. When you’re ready, slowly exit the meditation. Start noticing the room around you; the sounds, light, smells, and open your eyes fully. Notice how your body feels. Be aware of how your mind is at the moment. Then decide how you want to continue your day. Reaping the benefits: meditation vs mindfulness Instead of thinking about mindfulness vs meditation, we should be more inclined to embrace both of these tools as possible conduits to a harmonious state of mind and emotion. The benefits of meditation and mindfulness have been empirically proven and testified by millions of people around the world. If you too decide to give them a try, you're on the path of leading a happier and more balanced, but, primarily, an aware life. ● Main image: shutterstock/maxpetrov happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ read our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ learn with free online classes in our happiness Academy Key to Happiness | What is Lemonading? | Positive Psychology Written by Stanislava Puač Jovanović Stanislava Puač Jovanović has a master’s degree in psychology and works as a freelance writer and researcher in this area. During her early career, she gained several certifications (life coach, assertive communication trainer, peer educator, fitness instructor). Her primary focus is on questions relating to mental health, stress-management, self-development and well-being.

Working out in any form is not just good for your physical self, it's great for your brain and mind too. Here are five surprising ways exercise can change your brain. By Kelly McGoniga on behalf of Greater Good Science Center. We’ve all heard that exercise is good for us — how it strengthens our hearts and lungs, and helps us prevent diseases like diabetes. That’s why so many of us like to make New Year’s resolutions to move more, knowing it will make us healthier and live longer. But many people don’t know about the other important benefits of exercise — how it can help us find happiness, hope, connection and courage. Around the world, people who are physically active are happier and more satisfied with their lives. They have a stronger sense of purpose and experience more gratitude, love and hope. They feel more connected to their communities, and are less likely to suffer from loneliness or become depressed. These benefits are seen throughout the lifespan, including among those living with serious mental and physical health challenges. That’s true whether their preferred activity is walking, running, swimming, dancing, biking, playing sports, lifting weights, or practicing yoga. Why is movement linked to such a wide range of psychological benefits? One reason is its powerful and profound effects on the brain. Here are five surprising ways that being active is good for your brain — and how you can harness these benefits yourself. 1. The exercise “high” primes you to connect with others Although typically described as a runner’s high, an exercise-induced mood boost is not exclusive to running. A similar bliss can be found in any sustained physical activity. Scientists have long speculated that endorphins are behind the high, but research shows the high is linked to another class of brain chemicals: endocannabinoids (the same chemicals mimicked by cannabis) — what neuroscientists describe as “don’t worry, be happy” chemicals. RELATED: Happiness hormones – the neruochemicals of happiness Areas of the brain that regulate the stress response, including the amygdala and prefrontal cortex, are rich in receptors for endocannabinoids. When endocannabinoid molecules lock into these receptors, they reduce anxiety and induce a state of contentment. Endocannabinoids also increase dopamine in the brain’s reward system, which further fuels feelings of optimism. This exercise high also primes us to connect with others, by increasing the pleasure we derive from being around other people, which can strengthen relationships. Many people use exercise as an opportunity to connect with friends or loved ones. Among married couples, when spouses exercise together, both partners report more closeness later that day, including feeling loved and supported. Another study found that on days when people exercise, they report more positive interactions with friends and family. As one runner said to me, “My family will sometimes send me out running, as they know that I will come back a much better person.” 2. Exercise can make your brain more sensitive to joy When you exercise, you provide a low-dose jolt to the brain’s reward centers — the system of the brain that helps you anticipate pleasure, feel motivated, and maintain hope. Over time, regular exercise remodels the reward system, leading to higher circulating levels of dopamine and more available dopamine receptors. In this way, exercise can both relieve depression and expand your capacity for joy. Physical activity can boost happiness shutterstock/wavebreakmedia These changes can also repair the neurological havoc wreaked by substance abuse. Substance abuse lowers the level of dopamine in your brain and reduces the availability of dopamine receptors in the reward system. As result, people struggling with addiction can feel unmotivated, depressed, antisocial, and unable to enjoy ordinary pleasures. Exercise can reverse this. In one randomized trial, adults in treatment for methamphetamine abuse participated in an hour of walking, jogging, and strength training three times a week. After eight weeks, their brains showed an increase in dopamine receptor availability in the reward system. Jump-starting the brain’s reward system benefits not just those who struggle with depression or addiction. Our brains change as we age, and adults lose up to 13 per cent of the dopamine receptors in the reward system with each passing decade. This loss leads to less enjoyment of everyday pleasures, but physical activity can prevent the decline. Compared to their inactive peers, active older adults have reward systems that more closely resemble those of individuals who are decades younger. 3. Exercise makes you brave Courage is another side effect of physical activity on the brain. At the very same time that a new exercise habit is enhancing the reward system, it also increases neural connections among areas of the brain that calm anxiety. Regular physical activity can also modify the default state of the nervous system so that it becomes more balanced and less prone to fight, flight or fright. The latest research even suggests that lactate — the metabolic by-product of exercise that is commonly, but erroneously, blamed for muscle soreness — has positive effects on mental health. After lactate is released by muscles, it travels through the bloodstream to the brain, where it alters your neurochemistry in a way that can reduce anxiety and protect against depression. “Over time, regular exercise remodels the reward system, leading to higher circulating levels of dopamine. In this way, exercise can both relieve depression and expand your capacity for joy.” Sometimes, the movement itself allows us to experience ourselves as brave, as the language we use to describe courage relies on metaphors of the body. We overcome obstacles, break through barriers, and walk through fire. We carry burdens, reach out for help, and lift one another up. This is how we as humans talk about bravery and resilience. When we're faced with adversity or doubting our own strength, it can help to feel these actions in our bodies. The mind instinctively makes sense out of physical actions. Sometimes we need to climb an actual hill, pull ourselves up, or work together to shoulder a heavy load to know that these traits are a part of us. 4. Moving with others builds trust and belonging In 1912 French sociologist Émile Durkheim coined the term collective effervescence to describe the euphoric self-transcendence individuals feel when they move together in ritual, prayer, or work. Moving with others — for example, in group exercise, yoga, or dance classes — is one of the most powerful ways to experience joy. Psychologists believe the key to producing collective joy is synchrony — moving in the same way, and at the same time, as others — because it triggers a release of endorphins. This is why dancers and rowers who move in synch show an increase in pain tolerance. But endorphins don’t just make us feel good; they help us bond, too. People sharing an endorphin rush through a collective activity like, trust, and feel closer to one another afterward. It’s a powerful neurobiological mechanism for forming friendships, even with people we don’t know. Group exercise has managed to capitalize on the social benefits of synchronized movement. For example, the more you get your heart rate up, the closer you feel to the people you move in unison with, and adding music enhances the effect. Breathing in unison can also amplify the feeling of collective joy, as may happen in a yoga class. “Psychologists believe the key to producing collective joy is synchrony — moving in the same way, and at the same time, as others — because it triggers a release of endorphins.” We were born with brains able to craft a sense of connection to others that is as visceral as the feedback coming from our own heart, lungs, and muscles. That is an astonishing thing! We humans can go about most of our lives, sensing and feeling ourselves as separate, but through one small action — coming together in movement — we dissolve the boundaries that divide us. 5. Trying a new activity can transform your self-image Every time you move your body, sensory receptors in your muscles, tendons, and joints send information to your brain about what's happening. This is why if you close your eyes and raise one arm, you can feel the shift in position and know where your arm is in space. You don’t have to watch what’s happening; you can sense yourself. Synchrony in group dance boosts endorphins shutterstock/Dragon Images The ability to perceive your body’s movements is called proprioception, and is sometimes referred to as the “sixth sense.” It helps us move through space with ease and skill and plays a surprisingly important role in self-concept—how you think about who you are and how you imagine others see you. When you participate in any physical activity, your moment-to-moment sense of self is shaped by the qualities of your movement. If you move with grace, your brain perceives the elongation of your limbs and the fluidity of your steps, and realizes, “I am graceful.” When you move with power, your brain encodes the explosive contraction of muscles, senses the speed of the action, and understands, “I am powerful.” If there is a voice in your head saying, “You’re too old, too awkward, too big, too broken, too weak,” sensations from movement can provide a compelling counterargument. Physical accomplishments change how you think about yourself and what you are capable of, and the effect should not be underestimated. One woman I spoke with shared a story about when she was in her early 20s and found herself severely depressed, with a plan to take her own life. The day she intended to go through with it, she went to the gym for one last workout. She deadlifted 185 pounds, a personal best. When she put the bar down, she realized that she didn’t want to die. Instead, she remembers, “I wanted to see how strong I could become.” Five years later, she can now deadlift 300 pounds. Clearly, we were born to move, and the effects of exercise on our psychological and social well-being are many. So, why not start the new year right and add more movement to your life? No doubt you’ll feel better, be happier, and have better social relationships because of it. ● Main image: shutterstock/wavebreakmedia This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is grateful to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

Sind die Feiertage erst einmal vorbei, setzen für viele von uns der Januar-Blues und die Neujahrsdepression ein. Die gute Nachricht: Es gibt verschiedene Möglichkeiten, sie zu umgehen. Dee Marques teilt ihre sieben Wege: Von der Urlaubsplanung über Winteraktivitäten bis hin zur Suche nach neuen Hobbys. Dieser Artikel erschien im Original im englischen happiness Magazin. Der Januar-Blues und der Winter im neuen Jahr können unsere geistige Gesundheit besonders stark belasten. Nach den für die Festtage typischen Exzessen zieht es einige Menschen ganz schön runter, wieder in den Alltag zurückzukehren. Persönlich habe ich diese Zeit des Jahres immer als eine aufgeblähte Version des Montags-Blues betrachtet. Im Januar machen die meisten von uns einen Rückblick und eine Bestandsaufnahme. Bei manchen Bereichen kann das bedeuten, dass die Dinge nicht so gelaufen sind, wie wir es erwartet oder gehofft hatten. Intensives Geschenke kaufen kann dazu geführt haben, dass wir nun ein leeres Bankkonto haben. Vielleicht blicken wir auf die guten Vorsätze der letzten Jahre zurück und stellen fest, dass wir sie nicht halten konnten. Oder wir sind traurig über Erinnerungen an liebe Menschen, die nicht mehr bei uns sind. Darüber hinaus können die Feiertage voller Leckereien, großer Mahlzeiten und erhöhtem Alkoholkonsum dazu führen, dass wir am Ende ein paar Zentimeter oder Kilo mehr an uns haben. Das kann ein negatives Körperbild fördern. Außerdem kann der Besuch von Freunde oder Verwandten auch unsere Energiereserven erschöpfen. Tatsächlich zeigen Untersuchungen, dass der Januar-Blues und die Neujahrsdepression eine Tatsache sind. Es lassen sich auch Verbindungen zwischen einer niedrigen Moral zu dieser Jahreszeit und einer erhöhten Anzahl außerehelicher Affären finden. Außerdem finden 65 Prozent aller Beziehungsenden im Januar statt. Die Anzahl an Suiziden erreicht am Neujahrstag ihren höchsten Stand und dadurch gilt dieser als der tödlichste Tag des Jahres. VERWANDTES THEMA: 5 Tipps für einen liebevollen Jahresrückblick und einen optimistischen Start ins neue Jahr Der Januar-Blues und die Neujahrsdepression sind so weit verbreitet, dass der Begriff "Blauer Montag" geprägt wurde. Dies bezieht sich auf den deprimierendsten Tag des Jahres und wird nach einer Formel berechnet, die drei Faktoren berücksichtigt: Wetter, Motivation und Verschuldung. In diesem Jahr wird der Blaue Montag der 20. Januar sein. In Vorbereitung auf diesen gefürchteten Tag und auch für die Zeit darüber hinaus findest du hier sieben wissenschaftlich geprüfte Ideen, um besser mit dem Januar-Blues umgehen zu können. 1. Mach einen Ausflug Eine kleine oder größere Reise kann deine Stimmung verbessern und dir dabei helfen, den Januar-Blues und die Neujahrsdepression zu überwinden. Insbesondere, wenn es dabei an einen sonnigen Ort geht. Das liegt daran, dass unser Körper Vitamin D aus Sonnenlicht erzeugt und dieses Vitamin direkt mit unserer Stimmung zusammenhängt. Du musst keine lange Reise unternehmen – auch ein Wochenendausflug kann etwas bewirken. Aber was ist, wenn die Finanzen nach der Ferienzeit etwas knapp sind und man es sich gerade nicht leisten kann? Interessanterweise kann schon alleine die Tatsache, eine Reise zu planen oder zu recherchieren, deine Stimmung verbessern. Studien haben herausgefunden, dass die Vorfreude auf eine Reise als Stimmungsaufheller wirkt, da sie uns mit Freude auf die kommenden guten Dinge erfüllt. VERWANDTES THEMA: Warum Glück eine Reise und kein Ziel ist (und fünf Möglichkeiten, den Weg dorthin zu genießen) 2. Stürze dich in Winteraktivitäten Körperliche Aktivität fördert nachweislich die Stimmung und hilft dabei, Depressionen abzuwehren. Und obwohl draußen Sport machen wahrscheinlich das letzte ist, was du zu dieser Jahreszeit tun möchtest, lohnt es sich wirklich sehr. Die Vorteile sind so groß, dass du, sobald du einmal angefangen hast, sehr wahrscheinlich weitermachen willst. Jüngste Studien behaupten, dass sowohl kurze Trainingseinheiten mit hoher Intensität als auch längere Trainingseinheiten mit niedriger Intensität den Blues wirksam in Schach halten. Und die Saison selbst bietet die Möglichkeit, etwas Neues auszuprobieren. Seien es Aktivitäten im Schnee, wie Skifahren oder Schneeschuhwandern, Spaziergänge in der Natur oder Eislaufen. Und falls du dich nicht danach fühlst, der Kälte zu trotzen gibt es dennoch Optionen: Saunen, Dampfbäder und Yoga sind alle hervorragend, um sich wohlzufühlen. VERWANDTES THEMA: Glücklich sein. Was heißt das eigentlich genau? Spaß im Schnee: Pack dich warm ein und stapf deinen Kopf frei shutterstock/Nik Hoberg 3. Finde spaßige Beschäftigungen mit Freunden Durch das trübe Januarwetter und dem Loch im Geldbeutel kann es sehr verlockend sein, drinnen zu bleiben und rumzuhängen. Aber anstatt dem nachzugeben, lohnt es sich, nach Wegen zu suchen, um aktiv und gesellig zu bleiben. Zum Beispiel können kollektive Pläne oder Vorsätze dazu beitragen, verantwortlich und motiviert zu bleiben, was wiederum widerstandsfähig gegen Neujahrsdepressionen macht. Und es gibt jede Menge Aktivitäten, die du zusammen mit anderen unternehmen kannst, ohne viel Geld auszugeben. Du kannst dich beispielsweise bei einem Freund zuhause treffen und neue Tanzschritte via YouTube lernen. Ihr könnt gesunde und budget-schonenende Kochwettbewerbe veranstalten, dein Kleiderschrank ausmisten und mit Freunden einen Kleidertausch organisieren, oder es mal mit Geocaching versuchen. "Tatsächlich zeigen Untersuchungen, dass der Januar-Blues und die Neujahrsdepression eine Tatsache sind. Die Anzahl an Suiziden erreicht am Neujahrstag ihren höchsten Stand und dadurch gilt dieser als der tödlichste Tag des Jahres. 4. Lass die guten Vorsätze sein und fang lieber ein Hobby an Neujahrsvorsätze können ein zweischneidiges Schwert sein: Einerseits können sie uns motivieren, aber da nur 8% der Menschen ihre Vorsätze befolgen, fühlen wir uns oft schlecht, wenn wir sie nicht erreichen. Um den Druck abzubauen und dennoch auf etwas Sinnvolles hinzuarbeiten, solltest du ein neues Hobby aufnehmen und dir nur einen Monat dafür vornehmen. Die Idee ist, etwas zu finden, dass dich inspiriert und durch den Januar führt. Und wenn es dir wirklich großen Spaß macht, kannst du es für den Rest des Jahres fortsetzen. 5. Gut essen Wenn es um unsere Ernährung geht, sind Weihnachten und Neujahr in der Regel gleichbedeutend mit einem Überangebot und Exzess. Viele lieben Stollen, Lebkuchen und andere kohlenhydratreiche und zuckerreiche Leckereien. Aber ein übermäßiges Essen dieser Lebensmittel kann zu wenig Energie und einer für den Januar-Blues und die Depression typischen dunklen Stimmung führen. Um dem entgegenzuwirken, solltest du bei jeder Mahlzeit eines der guten Laune Lebensmittel zu dir nehmen. Insbesondere Vollwertkost und Lebensmittel, die reich an Omega-3-Ölen sind. Denn einige Studien gehen davon aus, dass sie bei der Bekämpfung von Pessimismus und Traurigkeit helfen können. 6. Aufwärmen Unterschätze niemals die heilende Wirkung von Wärme, besonders in den kältesten Monaten des Jahres. Tatsächlich werden unser Körper durch Wärme getröstet - deshalb suchen wir die Sonne oder finden so viel Freude an unserer Lieblingstasse Tee, Kaffee oder Kakao. Wenn dich Januar-Blues und Neujahrsdepression runter ziehen, nimm dir Zeit für ein warmes Bad. Das funktioniert noch besser, wenn du wärmende ätherische Öle wie Rosmarin, Ingwer oder Kardamom hinzufügst. Laut Forschern kann uns schon das Berühren von etwas Warmem einen kleinen Boost geben! Wärme von innen: Eine Tasse heiße Schokolade oder ein wärmender Tee gibt neue Lebensfreude shutterstock/igorstevanovic 7. Lass dich auf SAD untersuchen Wenn du echte Schwierigkeiten hast, eine positive Einstellung zu bewahren, oder wenn deine Gesundheit jedes Mal den Bach runter geht, wenn der Januar kommt, leidest du möglicherweise an einer saisonal-affektiven Störung (auch SAD von Seasonal Affective Disorder). Dieser Zustand betrifft 10 Millionen Menschen in den USA und 1 von 3 in Großbritannien. Zu den Symptomen gehören Reizbarkeit, geringes Selbstwertgefühl, hoher Stress, Lethargie und der Verlust des Interesses an Dingen, die wir normalerweise als angenehm empfinden. Es ist wichtig, dass du mit deinem Arzt sprichst, wenn du vermutest, dass du an SAD leidest. Bei einigen Menschen kann dies nämlich zu depressiven Symptomen führen. Du solltest wissen, dass eine Behandlung möglich ist und dass du diese Art von Januar-Blues oder Winterdepression nicht zulassen musst. Dein Arzt wird dir möglicherweise Vitamin D-Präparate und die Verwendung einer Lichttherapie-Box empfehlen, oder dass du dich so oft wie möglich der Sonneneinstrahlung im Freien aussetzen solltest. In manchen Fällen kann eine medikamentöse Behandlung sinnvoll sein. Fazit: Du kannst den Januar-Blues besiegen Lass dir diesen Winter nicht die Stimmung und dein Wohlbefinden verderben! Probiere die Vorschläge aus diesem Artikel, um den Verlauf und die Symptome der Neujahrsdepression zu verhindern. Wenn du trotz aller Bemühungen Schwierigkeiten hast, such dir Hilfe. Du bist damit nicht alleine und jeder Schritt, den du unternimmst, ist eine lohnende Investition in deine allgemeine körperliche und geistige Gesundheit. ● Main image: shutterstock/Marjan Apostolovic Geschrieben von Dee Marques Absolventin der Sozialwissenschaften mit einem starken Interesse an Sprachen, Kommunikation und persönlichen Entwicklungsstrategien. Dee liebt es zu trainieren, draußen in der Natur zu sein und warme und sonnige Orte zu entdecken, an denen sie dem Winter entfliehen kann.