With the new year fast approaching, you must be wading through a chest-high pool of "New Year, New You, Life-Changing, Must-Try Wellness Trends” content. (Yes, this article included.) A piece of warning, though: trends are just that — trends. They’re popular, sure, but do they work? Are they safe? Take IV vitamin therapy, for example. While widely loved by celebrities, medical experts warn that this wellness trend could lead to dangerously high levels of nutrients and risks toxicity.

So, how can you separate the diamonds from the dirt? Start here. Below, find five safe and scientifically proven wellness trends to try in 2023. 

#1: Reconnecting with nature 

If there’s one thing we could thank the pandemic for (and there honestly isn’t a lot), it’d be this: it forced many of us outdoors. And, if the 2022 Outdoor Participation Reports is anything to go by, it appears we're all still spending more time in nature (than in pre-pandemic days). This is heartening news; a growing body of evidence highlights the mental health benefits of wilderness and nature-based therapy, from reduced cortisol to improved sleep. Better still? You don't even have to immerse yourself in nature to experience benefits. Even walking down a tree-lined street or consciously making your spaces greener would do wonders for your well-being.

#2: Going on wellness-focused vacations

Taking a well-deserved break after a full year of hard work? Consider deviating from your usual “holiday modus operandi” of mindless, back-to-back sightseeing, eating, and shopping. Instead, hop onto the burgeoning wellness tourism trend — and actively incorporate wellness into your holiday. According to the Global Wellness Institute, wellness tourism is “travel associated with the pursuit of maintaining or enhancing one’s personal wellbeing”.

So, if you’re worried about having to spend a 100% of your hard-earned holiday on wellness activities (e.g., scaling a mountain or going on a 7-day yoga retreat), well, the good thing is you don’t have to. Just consciously including little bits of self-care like the following will do:

• Prioritizing nutritionally balanced meals and snacks
• Going on walking tours to keep your physical activity level up
• Making time for mindfulness practice in the morning
• Fitting in a “hiking day” in your 5-day itinerary

#3: Boosting your mental fitness

At its core, mental fitness is about maintaining a state of emotional well-being. It improves your ability to handle life's challenges and perform at your best daily. More specifically, the benefits of boosting your mental fitness include:

• Lowered stress and anxiety
• Increased positive feelings and actions toward oneself and others
• Improved sleep
• Improved emotion regulation

Strategies you could leverage to boost your mental fitness include practicing mindfulness, meditation, non-judgmental awareness, and conscious breathing.

#4: Achieving spiritual wellness 

Many studies show that spirituality can improve psychological well-being and encourage healthier lifestyle choices that may, in turn, enhance physical health. Note: contrary to popular belief, spirituality isn't synonymous with religion. While the latter is linked with specific rituals, institutional dependencies, and social relationships, the former is more about believing in something bigger than oneself. To nourish your spirit, consider:

• Volunteering or helping others
• Keeping a journal
• Making time for your hobbies

#5: Practicing sexual mindfulness

What do you usually think about when having sex? That one email sitting around in your inbox, pending your reply? Tomorrow’s to-do list? Or your body insecurities? When you’re not all there during sex, chances are, it wouldn’t be a pleasurable or enjoyable experience (for all parties involved). Over time, this could negatively impact your overall associations with sex and lower your desire for sexual intimacy, which, in turn, may hurt your:

• Romantic relationship
• Ability to perceive, identify, and express emotions
• Mental health

Here are two tips that’ll help you stay present under the sheets:

• Focus on sensations: The next time you find yourself having an “out-of-body” experience, run through the five senses. What does your partner smell like? How do they taste? Where are they touching you? How does it feel to look into their eyes? 

• Talk to your partner about body insecurity (if you’re ready): Tell your partner what it is you’re feeling insecure about. A good sexual partner will be happy to explore ways they could reassure and support you (e.g., specific words and actions).