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--
It's time for the Gratitude Project!! Some of you may remember this from livejournal maybe....
The Gratitude Project runs every year from August 1st to September 22nd for this year (this project ends on the 1st day of fall..).
Like mentioned above this began over on livejournal by estaratshirai many years ago now, the Gratitude Project celebrates the abundance in our lives. Every day, participants post something they are grateful for. No repeats--you can be grateful to the same person on different days, but it must be for different reasons. Small gratitudes are fine as well. Participation is not limited so If the Gratitude Project rings true with you, go for it.
***Gratitude Project Day One:
I am thankful for my daughter, june bug... she has been a blessing from the moment I found out I was pregnant.. I love her grace, her laughter, her kisses & hugs, her sense of humor..love her from her head down to her toes..I will always be grateful for her being in my life.. she is my joy...l will always love her now & forever..
Images from when she was much younger...
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-
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-
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!)
Professional Arts Building
5 Public Square
Hagerstown, MD 21740
New Office Phone Number:
Non-Discrimination Statement: This office appreciates the diversity of human beings and does not discriminate based on race, age, religion, ability, marital status, sexual orientation, sex, gender identity, height, weight, national origin, language, education, or HIV status.