I sometimes wonder if I talk about slowing down and self-care so much that people expect it in all my posts. Maybe it's become as annoying as a catchy jingle stuck in your head. But hey, it’s actually important stuff, not just another overemphasised buzzword. Seriously, take a moment to chill and look after yourself!
Life can be crazier than a squirrel on caffeine, and we've all got a knack for forgetting to give ourselves some TLC. But listen up, you lovely human, because self-care is like that fancy little bow tie that adds a touch of class to life's shenanigans. Mindfulness is the secret sauce that keeps us in the present moment, fully aware and ready to rock and roll. And self-care? Well, it's not just a spa day or a bubble bath (although those are pretty awesome). It's a superpower that helps us level up our mental, emotional, and physical well-being.
Honestly, with all the incredible feats you accomplish on a daily basis, it's an injustice to not give yourself the royal treatment! Go ahead, pamper yourself with some unicorn slippers and a crown. Because let's face it, you're amazing and you deserve nothing less than the absolute best!
In today's post, we will talk about the amazing benefits of mindfulness and share tips for how to easily add self-care to our daily routines.
I'm sure you're all enlightened individuals who know exactly what the buzzwords "mindfulness" and "self-care" mean, so there's no need for me to explain all that. Instead, let's dive into squeezing these practices into our jam-packed, hectic schedules.
Mindfulness - How To:
Let's start the day right
Take a few minutes every day for quiet reflection. It could be before you get ready for work or after you're ready to leave. Spend five minutes to take a breath, connect with yourself, and set positive intentions for the day. Remind yourself of your goals and set the mood and emotion for the day. Personally, I recommend doing a few stretches, yoga, or Pilates before taking a shower.
Unplug from Technology
I can't emphasize this point enough! Make sure you have designated moments to disconnect from screens. Take this opportunity to participate in some mind-boggling activities like reading or going on walks. You won't believe how much fun it can be to disconnect from the digital world and embrace the charmingly slow pace of real life. Trust me, it's a digital detox you don't want to miss!
Schedule Regular Breaks
There was a time when I was all about that grind, never taking a breather at work. But hey, life's too short to be all work and no play. So here's the deal: incorporating short breaks into your day is the spice of life. Take a moment to be still, and use this golden time to do a little dance, strike a superhero pose, or simply stare at your favourite motivational poster. Trust me, giving your mind, brain, and body regular breaks will make you feel better. Life's better with breaks!
Practice Deep Breathing
Taking a few moments to focus on your breath can be incredibly beneficial for both your physical and mental well-being. By inhaling deeply, holding your breath momentarily, and then exhaling slowly, you are engaging in a powerful practice that has the potential to calm your nervous system and bring you back to the present moment.
The simple act of consciously focusing on your breath can act as an anchor, grounding you in the here and now. It helps you become more aware of your body and the sensations you're experiencing, allowing you to let go of the noise and chaos in your mind.
It has been scientifically proven to reduce stress, lower blood pressure, and improve immune function. As you take slow, intentional breaths, you activate your body's relaxation response, signalling to your brain that it's safe to let go of any tension or worry.
Give it a try. Find a comfortable position, close your eyes if it feels right for you, and bring your attention to your breath. Notice the sensation of the air entering your nostrils, filling up your lungs, and the feeling of release as you exhale. Allow any distracting thoughts to simply pass by without judgment, gently bringing your focus back to your breath.
Inhale deeply, hold, and exhale slowly. Take this time for yourself, to nurture your mind and body.
Set Boundaries
On my podcast 'This is My Voice', I've got a fantastic series called 'The People Pleaser Chronicles'. It focuses on the chaotic world of never-ending to-do lists and engagements we couldn't turn down even if our lives depended on it. The superpower to ending that is saying no.
The deal is that you need to set boundaries. Think of these boundaries as building a fortress around your inner peace; its goal is to protect you from overwhelm and exhaustion. And guess what? When you say no, you're unleashing a magical spell of self-care and mindfulness. Poof! Suddenly, you have time to pamper yourself and find your Zen.
You need to learn the art of saying no and reclaim your sanity, one 'no' at a time.
Prioritize Sleep
A good night's sleep is essential for your overall well-being. A bedtime routine is a great way to accomplish this. Creating a routine can help you to relax and unwind before bed. Activities such as reading, listening to music, stretching, yoga, or taking a warm bath can help you to fall asleep easier and deeper.
Engaging in these activities in the hour before bed can help ease your body into a restful state. Having a bath with lavender oil or Epsom salts can help to reduce stress and relax the body. This is like the slow, deep breaths of a yoga instructor taking you through a calming meditation session; your body begins to relax, your muscles loosen, and your mind begins to drift off.
Limiting the use of electronic devices before bed, especially those with blue light emissions, is also important. This is because blue light emissions disrupt our circadian rhythm, making it more difficult to get a good night's rest, so make sure your bedtime routines do not involve screens.
When it comes to routines, consistency is key. To maximize the effectiveness of your routine, it is essential to stick to the same schedule. Try to go to bed and wake up at the same time each day, even on weekends, to help regulate your body's internal clock.
This goes without saying; create a routine that caters to your unique lifestyle and needs. People who work 12-hour shifts will have a different routine than people who work 8-hour shifts. Also, make adjustments to your routine to fit your changing circumstances, such as vacations, holidays, or a new job.
Reflect and Journal
Knowing me, you can probably guess that everything would ultimately boil down to this - writing, hehehe! Journaling is no ordinary practice. It's a secret weapon that can bolster your well-being in the most unexpected ways. And oh boy, did I wax eloquent about this in my previous post! When you put pen to paper (or fingers to the keyboard), you're taking a deep dive into the abyss of your own experiences, peering into the labyrinth of your subconscious mind.
Journaling is also a great way to reflect. Jotting down your thoughts and feelings helps you keep track of your inner journey. Keep a journal and check it regularly to track your progress, and identify patterns, and areas for personal growth. In addition to learning from past experiences, self-reflection helps you make better decisions in the future.
It allows you to tap into your creativity and express yourself authentically. There are no rules or limitations when it comes to journaling – you are free to write whatever comes to your mind. This creative freedom allows you to express yourself and can be a cathartic release. Whether you choose to write in prose, poetry, or simply jot down bullet points, the act of self-expression through writing can be incredibly liberating.
Aside from its emotional and psychological benefits, journaling can also improve your cognitive function. Translating your thoughts into writing requires focus and concentration, which can help you sharpen your mental skills. Writing in a journal can help to improve your memory too, as the act of writing down information helps to commit it to memory.
Self-care routines
Practice Self-Compassion
Treat yourself with the same kindness and understanding you would offer a dear friend. Be gentle with yourself, especially in moments of difficulty. Remember to acknowledge and appreciate your own unique qualities and strengths. Self-compassion is not self-indulgence; it is an essential practice for cultivating inner peace and resilience.
Take the time to nurture yourself in both body and mind. Engage in activities that bring you joy and allow you to relax and recharge. This could be as simple as reading a good book (I know, I've mentioned reading one too many times at this point), taking a leisurely walk in nature, or indulging in a comforting warm bath. The important thing is to prioritize self-care and give yourself permission to take a break from the demands of everyday life.
In moments of self-doubt or self-criticism, challenge negative thoughts and replace them with more empowering and compassionate ones. Remind yourself of your past accomplishments and the challenges you have overcome. Celebrate your progress, no matter how small, and trust in your ability to navigate through difficult times.
Surround yourself with supportive and understanding people who uplift and encourage you. Seek out those who appreciate and value you for who you are. Additionally, consider seeking professional support if you are facing significant challenges or struggling with self-compassion.
Self-compassion is a journey, and it takes time and practice. Be patient with yourself as you cultivate this mindset and make it a daily habit. Treat yourself with kindness and understanding, and you will not only enhance your own well-being but also create a positive ripple effect in your relationships and interactions with others.
Take care of your body
It's important to eat balanced, nutritious food and stay hydrated. Eat foods that give you energy and support your overall health.
You need a variety of food groups in your meals to get all the nutrients you need. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that promote good health. Brown rice, whole wheat bread, and oats are all great sources of fibre. Fibre aids digestion and keeps you full.
Protein is another essential part of a healthy diet. Look for lean sources of protein like skinless poultry, fish, tofu, beans, and legumes. Not only are these foods high in protein, but they also contain important amino acids that our bodies need for growth.
Also, stay hydrated. Your body needs water to function properly, and it helps transport nutrients. Aim for at least 8 glasses of water per day and try to limit sugary drinks and excessive caffeine intake. The reality is that I do not practice what I preach given that I am dependent on caffeine. Do not follow my example.
Move Your Body
Engaging in physical activities isn't just good for your physical health - it's also good for your mental health. Exercise releases endorphins, or "feel-good" hormones, which boost your mood and reduce stress.
Yoga is a great activity to consider. Flexibility, strength, and balance can be improved with yoga, which combines physical movements, meditation, and deep breathing.
You can always go for a brisk walk if yoga isn't for you. Walking is an easy, effective way to exercise. Plus, walking is absolutely free - all you need is a good pair of shoes and the great outdoors! I just got back into exercising, and though I've only been doing it for two months, it's been amazing. I'm feeling stronger and healthier, and I'm always energized after a workout. It's a great way to start my day and end the day.
For those who love dancing and letting loose, this is an excellent choice! Dancing isn't just a fun form of exercise, it's also a creative outlet. It doesn't matter what kind of dance you like, dancing will improve your cardiovascular health, coordination, and body strength.
Finding a hobby or activity you enjoy is key. When you do something you love, you're more likely to stick with it and make it a regular part of your routine.
Get Your Daily Dose of Laughs!
Take time to listen to entertaining podcasts, or read articles that make you laugh. I get my daily dose of laughs by scrolling through funny memes on TikTok and Instagram. Besides entertaining you, it will also boost your mood. A good laugh can reduce stress and anxiety, which will improve your physical and mental health. It releases endorphins, which make you feel happier and more relaxed.
You deserve some pampering
Treat yourself to small indulgences. You need to take time for yourself if you want to stay healthy. My monthly ritual includes taking a long bath, having my nails done, getting my hair done, and getting waxed. Next, I treat myself to dinner, dress up, and spend some quality time with myself. Whenever I get home, I pour myself a glass (or two) of my favorite white wine and watch one of my favorite shows. Throughout my day I focus on what I want, what I need, and what I love.
Give yourself permission to enjoy something that brings you comfort and happiness.
Have you ever gotten lost in the pages of a good book? Set aside some time in your day to read a book that offers wisdom and inspiration or immerse yourself in a captivating story. A good book can transport you to another time and place; an escape from day-to-day stresses.
Self-care is not selfish. You need to recharge your energy and feel good. Don't be afraid to indulge in simple pleasures that bring you joy, relaxation, and serenity. You deserve it.
Overcoming barriers
It's a given that plans rarely work out how we hope, and things go wrong when we try to make things better. Well, isn't that just the cherry on top of the ice cream sundae of life? But hey, take a deep breath, and let's figure out how to prepare ourselves for these little surprises. We're about to tackle those pesky obstacles that like to rear their ugly heads and turn them into hilarious anecdotes we can laugh about later. Ready? Let's go!
1. Lack of Time?
Tip: Prioritize and Schedule
- Make a scale of preferences. I usually map out what's important and urgent in my life. Make a list of non-essential activities that take up your time. Delegate or eliminate them to create space for self-care.
- Organize your schedule, so there are specific times for self-care. Make sure they're non-negotiable.
2. Feeling Guilty?
Tip: Reframe Perspectives
- You need to understand that self-care is not selfish but necessary for your well-being. It allows you to show up as the best version of yourself for others.
- Think about how your improved well-being will impact others. The gift of a balanced rejuvenated you is priceless.
3. Overwhelmed?
Tip: Break It Down
- Start with small, manageable steps. It could be as simple as a five-minute meditation or a brief nature walk.
- Gradually expand your self-care routine as you become more comfortable and confident in incorporating it into your daily life.
4. Lack of Motivation?
Tip: Set Clear Intentions
- Clarify why self-care is(should be) important to you. Whether it's for mental clarity, emotional balance, or physical health, having a clear purpose can provide motivation.
- Visualize the positive impact that consistent self-care practices will have on your overall well-being.
5. Perfectionism?
Tip: Embrace Imperfection
- Release the need for self-care to be flawless. It's about progress, not perfection.
- Accept that there will be days when self-care may look different, and that's perfectly okay.
6. External Expectations?
Tip: Communicate Boundaries
- Communicate your boundaries to those around you and stick up for your own needs. Don't be afraid to let them know when you need time for yourself.
- Help others understand self-care's positive impact on your overall well-being and why you cannot ignore it to please them. Those who care will understand; those who brush it off shouldn't matter.
7. Difficulty in Mindfulness Practice?
Tip: Explore Various Techniques
- If traditional meditation isn't working for you, explore alternative mindfulness practices.
- Find what works best for you and integrate it into your routine.
8. Self-Compassion? (Remember This?)
Tip: Practice Kindness
- Be gentle with yourself if you miss a self-care session or have a challenging day. Treat yourself with the same compassion you would offer a friend.
This is where I leave you; you're you and that's your greatest strength. Now, take care of yourself.