50 SELF-CARE IDEAS FOR ENERGY, CALM & OVERALL WELL-BEING

By


Burning the candle at both ends, so to speak, comes with serious health and psychological consequences. 

Self-Care = Self-Respect

Anything we do to keep ourselves healthy and energized is self-care. While few would disagree the importance of self-care, it is unfortunately not prioritized in our lives. And when stressed, it is the first to go. Engaging in a self-care routine has been clinically shown to reduce stress and anxiety, improve focus and concentration, minimize feelings of frustration, irritability, and depression, and improve energy and immune functioning. 

Self-care encourages us to have and maintain a healthy relationship with ourselves so that we can extend our good energy to others. We cannot adequately and efficiently care for and/or give to others when fatigued, depleted, or overwhelmed. One of the most self-less commitments we can make is to commit, unapologetically, to our own well-being.


STRESS METER

In modern times, many individuals are over-worked, over-scheduled, and over-stimulated. We have become mass consumers of distressing news, and are chronically living with a sense of burdensome deadlines and urgency. Our sympathetic nervous system (SNS) is responsible for keeping us alert in case of danger and was only meant to be engaged for a brief period of time (as a protective mechanism). 

Following a brief period of stress, the body will naturally return to homeostasis. The heart rate slows, the muscles relax, and breathing returns to normal. It is the heaviness of chronic stress that increases the likelihood of poor health. Without a self-care practice in place, our life can quickly become scattered and feel out of control. In a society in which heavy emphasis is placed on productivity and an unrealistic sense of urgency, self-care often falls to the wayside. By carving out time to engage in self-care, we will relieve the day-to-day pressures of life and help re-balance ourselves back to health, vitality, and energy. 

BOUNDARIES

One of the best self-care practices we can adopt is to have healthy boundaries. Whereas location is paramount in real estate, communication and boundaries hold the same importance in relationships; both with ourselves and with others. Good, well-defined boundaries create a healthy connected and integrated sense of self, and they help create and maintain healthy relationships with others. 

MINDFULNESS

Mindfulness is the act of paying attention to the present moment with a non-judgmental attitude. In essence, mindfulness is the basic human ability to become fully present, without feelings of overwhelm or over-reactivity. 

When we guard our thoughts, we protect our mental health. 

Be mindful of your thoughts and your thinking patterns. 

We have more power to direct our thoughts than we typically believe. As with anything else, it is a skill that needs practice to strengthen. The more we engage in directing and choosing our thoughts (and therefore our energy), the more equipped and adept we will be in doing so under stressful times. We wouldn't expect stronger biceps if we never use these essential arm muscles. The same applies to our thoughts. Empower the ones you wish to grow! 

Periodically, throughout the day, pausing and conducing a mini check-in is advised. Self-reflection is key to transformational growth and to a calmer, more satisfying life. Take a moment and ask questions such as:  

  • Do I feel connected to the present activity?
  • Is this present activity energizing me or depleting me of my energy?
  • How am I feeling right now?
  • When I listen to my body, what is it telling me I need?
  • What am I paying attention to at this moment? 
  • What is the rhythm of my life right now? Too fast, too slow? Smooth, irregular? 

THE PARETO PRINCIPLE

Offered below are 50 self-care activities and while it is not expected that we will do all or even most of these activities, the Pareto Principle or 80/20 rule comes to mind as how best to approach this list. Named after Vilfredo Pareto, an Italian economist, the principle simply observes that for many phenomena, 80% of the results come from 20% of the effort. 
or
80% of our self-care benefits come from 20% of our self-care actions
so
of the 50 items listed below (and you may wish to add some of your own), review the list and choose your go-to 10. 

Keep this list handy as an easily accessible reference. 




For maximum benefits, when choosing your self-care activity, approach it with mindfulness; with your full attention:

  1. Listen to uplifting music 
  2. Connect with nature 
  3. Get a massage
  4. Pet your dog or snuggle with your cat
  5. Engage in an activity that places you in the zone or in flow
  6. Enjoy a delicious cup of coffee or tea
  7. Repeat a favorite mantra 
  8. Draw
  9. Sing
  10. Knit, crochet, or sew 
  11. Watch a favorite movie
  12. Watch a motivational video
  13. Write 3 things you're grateful for; REPEAT tomorrow! 
  14. Go for a long walk
  15. Send someone you love a random care package
  16. Journal
  17. Think of a funny story or memory
  18. Watch your favorite tv show
  19. Call a friend to chat
  20. Arrange to meet a friend for coffee or lunch
  21. Do a yoga pose 
  22. Exercise
  23. Diffuse an essential oil
  24. Read a good book
  25. De-clutter a drawer or Organize a closet
  26. Practice Yoga Nidra
  27. Cook a delicious meal 
  28. Listen to an uplifting or educational podcast
  29. Schedule a spa day
  30. Hydrate; Infuse your water with lemon wedges, lime or favorite fruit
  31. Watch a sunrise or sunset
  32. Go for a bike ride
  33. Enjoy a bath or hot shower
  34. Garden 
  35. Tour your city like a tourist  
  36. Complete a crossword puzzle
  37. Schedule a vacation or week-end get-away 
  38. Learn something new 
  39. Meditate or pray 
  40. Read poetry
  41. Write poetry
  42. Dance
  43. Swim
  44. Sunbathe
  45. Take a digital vacation
  46. Take a break from social media 
  47. Bake
  48. Re-connect with your youth- do something you used to like to do
  49. Create a vision board
  50. Hand write a letter to a friend (or yourself)

Add your own personal self-care activities or rituals to this list. Refer to your list often. 







If you enjoyed this article and would like to read more, then let's connect:

FACEBOOK: Marie Therese Rogers

 LIFE IN FOCUS

 Atlantic Behavioral Health Professionals

 LINKEDIN:  Marie T. Rogers, Ph.D. 

 INSTAGRAM: Mariethereserogers





TO PURCHASE:





Comments

Post a Comment

Popular posts from this blog

OVERCOMING COGNITIVE DISTORTIONS THROUGH YOUR EXECUTIVE FUNCTIONS: Thinking Your Way to Better Living

By
Image
Your brain is constantly processing information,  and does so with lightning speed.  It quickly decides what stimuli to attend to and what to ignore.  Emotions play a large role in the brain's filtering process.  How the information is processed will determine the degree to which you  feel focused, serene, calm, anxious, stressed, and/or discombobulated. Your executive functions are key to critical reasoning and problem solving.  Critical reasoning and problem solving are negatively correlated with  cognitive distortions.    As one goes up, the other goes down.  Everybody cognitively distorts! You can't always think clearly, logically and productively. But, you can help notice when thinking goes awry. You can learn to mindfully halt a runaway thought process that is taking  you down a dark and deep rabbit hole.  You can learn to leverage your executive functions and mitigate  cognitive distortions.  The EXECUTIVE FUNCTIONs The skills required for achieving success are intercon
Read more

ENHANCING EXECUTIVE FUNCTIONING through the Integration of Yoga & Mindfulness

By
Image
    ENERGY FLOWS WHERE ATTENTION GOES Too many of us are living lives that are unsustainable, with rates of chronic illness, anxiety and  burnout  escalating at exponential rates.   We are spending less time outdoors, tapping into  nature's rhythm  and bountiful health offerings,  and more time indoors, in isolation, and in front of screens. Few are reporting feeling energized, focused, and a general sense of well-being.  Dysregulated, distracted, and disconnected, we have allowed ourselves to fall into habits that reinforce this unhealthy and heavily tech-driven lifestyle, that has led to executive function fatigue. These are  neither natural nor desirable states of being and will eventually lead to dis-ease within our bodies, affecting health and energy levels that are needed for connection, harmony, focus , imagination , purpose and direction. Rather than feeling a sense of forward progression, many are living lives analogous to the tale of Sisyphus and his never-ending, uphill
Read more

WHAT TO DO WHEN FEELING OVERWHELMED? 5 Steps Toward Gaining Control & Clarity

By
Image
  Breathe in deeply to bring your mind home to your body.  - Thich Nhat Hanh Emotional and cognitive overload is the feeling you get when everything seems to be coming at you at once.  The speed feels relentless and the demands are escalating exponentially.  Almost everyone can identify with the pressure of the feeling of overwhelm. Too much to do and not enough time! The question, in that  moment,  becomes-  What do I do?  Unless we are talking about circumstances in which your training has prepared you for rapid-fire decision making and execution, such as  working in the emergency room or on military special operations missions, your personal situation in which you are feeling the stress of overwhelm is likely due to a life that has  snuck up on you. Your To-Do list that once felt manageable has now grown to include a  plethora of responsibilities with strict deadlines that you did not entirely anticipate. Or, an  unexpected and serious situation developed that will now require your
Read more