“Many people do not realize the toll stress can have on their lives. Caring for mind and body leads to a healthier, happier and more productive life.” Cynthia Wainscott

Celebrating 18 years of Mind & Body Therapies.

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February 27, 2021

Self-Care Reminders

COVID-19 has created enormous stressors for families.  We know that our teens and young adults have been suffering tremendously, and so have adults and especially moms, the unemployed, single people, and care takers. 

While you can’t always control the circumstances that life throws your way, you CAN control how well you take care of yourself.  Self-care can make the difference between succumbing to stressors and developing symptoms and dealing with stress without compromising who we are.

Self-care is vital for building resilience toward stress in your life that you can’t eliminate for whatever the reasons. Please create your self-care program and let the following self-care ideas help you:

  • Get Enough Sleep. Lack of sleep can negatively impact your ability to handle stress, be productive, and function properly.
  • Your Own Space. Create a space in your home that is just for you: the top of your night chest or cabinet, an unused corner in the kitchen.  If there is no space for you then place a candle where you spend most time.  Light the candle and consciously breathe whenever you notice the candle. It takes only seconds.
  • Maintain Proper Nutrition. A poor diet can actually make you more vulnerable to stress. Ironically, stress (and the things in your life that cause it) can make it more difficult for you to maintain a healthy diet. Try to avoid the trap of consuming more alcohol and junk food, even thought it is tempting you.
  • Stay Active. We all know, exercise can be great for you physically and mentally. Even a daily walk around the block will make a difference. While walking, notice what is going on in nature: the swelling of buds, water droplets on leaves and blades of grass, or some early flowering weeds. Take your environment in as if you see it for the first time: with wonder and appreciation. This way you release stress and help your body release endorphins, which increase your overall feeling of well-being.
  • Practice Kindness and Gratitude. Be kind to yourself and set limits: ask for help and help others because everyone is going through tough times right now. Write down what you’re grateful for every day. Do not forget to smile, even if you feel you have nothing to smile about. Let your smile be a reminder that you are here, right now. This may increase optimism and overall health.
  • Deep Breathing. Tensions are high right now. Starting or ending your day with deep breathing can have immediate effects on your mental and physical well-being.  Use the cardiac coherence app on utube, always breathing from your abdomen.
  • Meditate. Meditation can help reduce stress, ease anxious and/or sad feelings, and regulate negative thinking. You may want to use apps like “insight timer” or “calm” to assist you.
  • Minimize News Consumption. Staying informed is important but put a limit on it. Checking in at a set time can limit anxious feelings, especially if the news is upsetting.
  • Creating Art. Coloring, drawing, painting, knitting or any kind of crafting are all forms of self-expression and can be relaxing. Use art as a way to express your emotions or to tune out distractions.
  • Play with your Animals. Your animal are always there for you; they never judge you.  Pet and talk to your animals may reduce stress, increase energy and happiness, and help you feel more supported.
  • Aroma Therapy. Surround yourself with soothing smells that remind your body that it is time to relax: lavender, chamomile, ylang ylang, rose.  Aromas also keep you connected to the here and now and bring renewed focus to your breathing. Make your exhales longer than your inhales.

Stress and adversity are at times unavoidable in life.  However, we can make conscious choices how we show up for ourselves and our loved ones.  … and, of course it all starts with filling our own cup first, before you can be of any use to someone else.

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