Today I am thankful for SELF- CARE and enjoyable Saturdays...

"Self-care is any activity that we do deliberately in order to take care of our mental, emotional, and physical health. Although it's a simple concept in theory, it's something we very often overlook. Good self-care is key to improved mood and reduced anxiety."

What do you do for self- care??

For me, I will be keeping it as simple as possible today-- so far I have slept in, slowed down and enjoyed my morning coffee... I am also hoping to putz in the gardens with weeding them and adjusting things --(I find this to be peaceful and something I don't get to do on a daily basis even through I probably should) --this morning..

I am also planning -weather permitting (it's been raining a lot for the last few days and it looks like rain again today??)  -- to ride my bike or go for a walk... Exercise is the least used antidepressant and best way to release stress and anxiety so I will try to make sure this is done daily (my challenge to myself since I have been lacking in the exercise area and yes it will remain a self-care activity...)

If I can not or even if I do get a bike ride in or a walk.. I am still planning on meditating at some point today to re-center and allow the calm of it to soothe my anxiety and stress that I am feeling especially for the upcoming studying and taking of the CNS exam.... which I may sit down and get a start on the reading a bit too...

I will also spend time with my family doing fun activities...

However, even through that is the plans for the day with a little bit more to it.. if none of it gets done and I just sit for the day to rest... it's still a day of Self-Care.. because it's okay to not do anything if that is what is needed or even to change your plans if you need to do so to care for yourself.....

Self-Care is what you need and make of it..

Below are some tips on what can be or could self-care for you--

• Develop a regular sleep routine.
• Aim for a healthy diet that includes gut health etc.
• Take lunch breaks.
• Go for a walk at lunchtime.
• Take your dog for a walk after work or cuddle on the couch with a pet.
• Use your sick leave.
• Get some exercise before/after work regularly.
• Just watch the clouds or unplug for an hour
• Start a Gratitude Practice
• Scratch off that one project that has been on the back burner-- fix something at home that has been nagging you -- can help with lessening stress and anxiety
• Change how you make decisions-- lead with your heart if you normally lead with your head or lead with your head if you normally lead with your heart
• Take a different route to work or method to work
• Be in the Present Moment especially if you are on autopilot-- do things with intention instead
• Be silly, laugh-- do something fun, something you don't normally do in a safe way
• Meditate -- even if it's one minute a day where you focus your attention on breathing and/or one minute of awareness of your whole body- listen to what you breathing and body may be telling you.. FYI.. you can always build to 10 minutes etc.
• Say "No"-- self care is not selfish -- so do that one thing that makes you happy
• Step out of your comfort zone-- learn something new...
• Remove negative people from your life-- this also includes social media.
• Dance-- shaking one's booty can be fun and relaxing..
• Love yourself-- without judgement and be okay with who you are-- scars and all
• Ten to Fifteen Minutes in the sun-- vitamin D is much needed for our bodies (just be aware that the earlier parts of the day would be best for those minutes with no sun screen.. however use sunscreen if appropriate)-- sunlight time also helps with depression etc.
• Aromatherapy-- Smell something upbeat like peppermint which may help suppress food cravings and boost mood and motivation etc
• Just laugh-- whether its because of a book or a funny TV show or just because..
• Take a power nap-- 15 to 30 minutes can reduce one's sleepiness without interfering with their nightly sleep cycle plus it can leave you ready and energized..
• Look for the beauty in your everyday ... stop and observe...
• Help someone-- open a door, carry a bag or pay it forward...
• Check in with yourself especially your emotions without judgement.... allow yourself to feel and understand why you feel that way.
• Create a home spa day -- take a long bath or sit around in a bathrobe to read or if you can spurge a bit with a spa day out (COVID permitting of course )
• Ask for help-- big or small... reaching out is a great way to care for your self..
• Plan a long weekend-- turn off your phone and do something new..

Hope this gives you an idea of what you can do for self-care.. and I hope your Saturday is fun and full of self-care...

Have you ever wondered what it means to live in the present?

Well, the actual term used for this state of mind of "living in the present" is referred to as "mindfulness". Some of you may have heard of this??

The clinical definition of mindfulness is-

• a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique.
  

Okay, the clinical definition is informative but do we really have the ability to live a life of mindfulness?? 

Yes, we do because everyone has the natural ability for being fully present of where they are and what they are doing while not being overly reactive or overwhelmed with what is going on around them. However, the question is a matter of wanting to and allowing our natural abilities to be present is what it truly boils down to. 

So how do we allow for living in the present or obtaining this mindfulness?

While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis. Yes, this is a form of living that has to be practiced because in general life doesn't foster these natural abilities with the "always on the go" lifestyles most of us live.

YOU have to decide to bring awareness to what you are directly experiencing via your senses, thoughts and emotions. YOU have to decide to change your state of mind to being mindful or not. Plus there's various research that when you train your brain to the natural state of being mindful, you are actually remodeling the physical structure of your brain. Something to think about..

So how do you practice Mindfulness??

Well, again that depends on you but below are a few ways to include Mindfulness in your daily life-

1. Eat mindfully and enjoy the the taste, the texture and nourishment being given..
   
2. Walk mindfully and see where you are actually going while enjoying the process
   
3. Observe your breathing and just be..
   
4. Connect with your senses and just feel...
   
5. Pause in between action and breathe...
   
6. Listen wholeheartedly and with an open heart..
   
7. Get lost in the flow of doing things you love and resonate with you...
   
8. Mediate daily and replenish yourself...
   
9. Change up your routine and dare to be different...
   
10. Acknowledge your thoughts and emotions..they are apart of you...
    

Remember YOU decide on your state of being and how you live...

Great quote that I am trying to incorporate not only in my personal daily life but also in my private practice--

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally,” says Kabat-Zinn. “And then I sometimes add, in the service of self-understanding and wisdom.”

Video below by Jon Kabat-Zinn:

Gentle Breathing (1 minute)- sit comfortably on a chair, with your back straight and both feet on the ground. If you can't sit then you can stand or lay down as straight as you possibly can. Close your eyes and just focus on your breathing. Try to let your thoughts pass and clear your mind from pondering on your thoughts or daydreaming.

Tense and Relax (4 minutes)- Make a fist with your right hand and tense all the way up to your shoulder for 5 seconds then relax for 10 seconds. Do this for each of your body parts- tighten each group of muscle for 5 seconds and relax for 10 seconds before moving on.

Visualize (3 minutes)- Recall a place of peace or a place of contentment or a fond memory that allows you to relax. Use you imagination to reconstruct the place and how you felt when you were there. It can be a beach, the mountains, a field or wherever that brings you peace and relaxation. Let yourself become totally apart of the place in your mind. 

Let go (1 minute)- Once you are completely relaxed-mind, body and soul- just let your stress go. Feel and visualize a stream of light or energy moving through your body that is removing the stress up and out as you breath out or as it flows from your hands and feet out. Allow yourself to see a stress free day along with ways you can continue this feeling.

Stretch (1 minute)- While keeping your eyes closed-- go back to just breathing in and out. Enjoy this feeling of calm and peace while you wiggle your fingers and toes. Then while continuing the breathing stretch your arms above your head and stretch your legs. When ready re-open your eyes.

(***Please note you can take longer than the 10 minutes recommended above!)