Self-Care Strategies – I hope you find the list below helpful as you start the new year.
- Quiet Your Mind
Meditation is an incredible way to find balance and harmony in your mind and your body. When you commit to a daily meditation practice, you are inviting yourself to slow down, reconnect with your highest self, and set a daily intention for wholeness, balance, and well-being.
What to Listen for:
Anytime you notice tension, anxiety, or a sense that you are frazzled, stressed, or off-balance, take this a cue to slow down.
What Daily Self Care Looks Like:
- When you recognize a lack of balance in the mind or body, take a moment to sit comfortably with your eyes closed and notice how your body feels, becoming aware of any tightness, stress, or tension. As you breath, send energy into the area of tension with the invitation to soften, ease, and heal.
- Carve out time each day to meditate. It is as simple as that. Even if you only have five minutes a day, take that time to sit comfortably, close your eyes, and bring awareness to your breath.
- Get Your Zzzzz’s
A good night’s sleep is overwhelmingly underrated. Without this basic form of self-care, your body will have a much more difficult time releasing stress and resetting itself for the day ahead.
What to Listen for:
How do you feel when you wake up in the morning? Do you find it difficult to get out of bed? Are you tired throughout the day? Notice your energy levels, and take them as a clue for whether or not you are getting the restful sleep your body needs.
What Daily Self Care Looks Like:
- Get between seven and nine hours of restful sleep each night.
- Prepare your body for restful sleep with a healthy bedtime routine, including taking a hot bath, disconnecting from technology an hour before bedtime, and winding down with gentle yoga, journaling, reading, and soothing aromatherapy.
- Energize Your Body
Exercise provides the body and mind with energy, stimulation, and balance. Of course movement looks different for everyone, depending on physical abilities and limitations. Daily exercise can be as simple as incorporating more walks into your day-to-day life and gardening, or attending yoga, spin, or martial arts classes regularly.
What to Listen for:
Notice how still and how active you are in any given day, as well as your energy levels. If you notice that your energy is feeling stagnant, your digestion is imbalanced, and your motivation to move is low, it may be time to put some focus on strengthening and moving the body.
What Daily Self Care Looks Like:
- Carve out 150 minutes a week of moderate aerobic activity (such as brisk walking) or 75 minutes of vigorous aerobic activity (such as jogging) per week.
- Incorporate two days each week of strengthening exercises which work all the major muscle groups.
- Find a yoga class that is suitable for your level and make it a habit.
- Take the stairs instead of the elevator to squeeze in your exercise.
- Take supplements for energy such as a good multi-vitamin mineral complex, extra B’s, D3, and a probiotic.
- Design a Colorful Diet
The famous saying “You are what you eat” rings true, therefore, it’s important to be mindful of everything you put in your body each and every day to best support your health.
What to Listen for:
Become aware of your cravings and eating habits. Educate yourself on where your food is coming from and notice how colorful your menu is each day.
What Daily Self Care Looks Like:
- Eat the Rainbow: Include plenty of fruits and veggies in your diet to ensure your body is getting the right mix of nutrients every day. Eat 2/3 vegetables and 1/3 fruit to keep sugar intake down.
- Stock up on Grains: Incorporate whole grains like quinoa, brown rice, and oats into your daily diet.
- Choose Plant-Based Proteins: Such as nuts, legumes, pea and chia seed protein, and high protein grains like quinoa.
- Avoid Processed Foods: Minimize sugars, red/processed meat, trans fats, and salt.
- Eat Mindfully
It’s not just what you eat, but how you eat that matters to your physical health. Just like we rush from event to event in life, we can run through our meals, causing our bodies to physically digest the hurry of the day, leading to overeating, digestive issues, and even malnutrition.
What to Listen for:
Tune into the inherent needs of your body and eat accordingly. Notice when you’re hungry, when you’re full, and what foods make you feel energized, anxious, heavy, and sluggish—and observe how your eating habits affect your mood and well-being.
What Daily Self Care Looks Like:
- Eat only when you’re hungry.
- Stop eating when you are full, trying your best to leave a quarter of your stomach empty to properly digest your meals.
- Plan to eat in relaxed environments, away from technology, stressful conversations, and work.
- Eat slowly, gratefully, and joyfully.
