A Fresh Look at Self-Care with 10 Practices to Get You Started

Self-care should be an integral part of anyone’s life as it is one of the key ways to better health, emotional wellbeing and stress reduction. We can take intentional steps as we practice self-care for our mind, body and spirit. 

 

Self-care isn’t just about spa days, bubble baths, or treating yourself to an occasional dessert, even though these actions are certainly a part of it. It’s about deeply understanding what you need to thrive emotionally, physically, and mentally. 

 

It’s the ongoing practice of prioritizing your wellbeing so that you can live more vibrantly and authentically. It is often said that you must give yourself permission for self-care and that is because it is an intentional and deliberate action that is ultimately the responsibility of the individual. 

 

Self-care encompasses a wide range of activities and practices, including:

 

• Physical self-care: Exercising, eating nutritious food, and ensuring you get enough rest.

• Emotional self-care: Engaging in activities that help you process your emotions, such as journaling or speaking to a therapist.

• Mental self-care: Stimulating your mind with new knowledge, reading, creative projects, or simply taking a break from work to prevent burnout.

• Spiritual self-care: Connecting with practices that give you a sense of purpose and peace, such as meditation, prayer, or spending time in nature.

Self-Care Benefits

 

• Enhances Productivity and Focus

• Reinforces Self-Worth and Self-Love

• Helps you manage stress

• Benefits emotional, mental and physical health

• In its most simple terms, it is an act of prioritizing yourself

 Breaking Down Barriers to Self-Care

 

Despite understanding its importance, many people struggle to integrate self-care into their daily lives. Common barriers include:

 

• Guilt: Many people feel guilty taking time for themselves, especially when they have responsibilities to family, work, or friends.

• Time constraints: The perception that there’s “no time” for self-care.

• Cultural norms: Societal pressures often glorify overworking and undervalue rest.

 

The first step to overcoming these barriers is reframing the way we view self-care. It’s not an optional activity for when you’ve finished everything else, it’s an integral part of being able to do everything else. Self-care should be seen as non-negotiable.

10 Self-Care Practices

1. Take the First Step Towards Self-Care

 

If self-care feels like a foreign concept or an added burden, start small. It could be as simple as dedicating 10 minutes of your day to something you enjoy. Over time, as you begin to experience the positive effects, you’ll start to see self-care not as a task but as an act of self-respect and love.

2. Nature Walks

 

Take a walk in a local park, forest, or even your backyard. Walking in nature helps to clear your mind and reconnect with the world outside. Studies show that a walk of only 20 minutes can lower stress levels and improve your mental health.

3. Mindful Morning Ritual

 

Start your day with a morning ritual that centers you. This could include five minutes of deep breathing, gentle stretching, or journaling about your intentions for the day. This practice helps you enter the day with a calm mind and sets a positive tone for whatever comes your way.

4. Take Your Pet to The Park

 

Our pets are some of our nearest and dearest friends, and spending time with them is a way to care for ourselves as well. You and your pet will benefit from the change of scenery and have a chance to forget your worries as you connect. The park can help you both get more exercise, get some air in your lungs, and meet new people and animals. 

5. Organize Your Catch-All Drawer

 

This is one of those beneficial projects you can do in tiny increments to promote peace of mind and a slow release of tension and clutter. 

 

To pick away at your most cluttered drawer in increments, you can:

 

• Get a drawer organizer.

• Look for items that should be attached to a ring, clip, lanyard, or similar item.

• Remove a few items at a time to clean, lubricate, polish, repair, or degrease them.

• Collect thumbtacks, coins, paper clips, tape, magnets, string, clips, and other small items that need a mini organizer. 

6. Stretch And Relax On Your Mat

 

Make the most of your stretching routine by researching stretching techniques that make you feel good without straining your muscles. You can do very small shoulder stretches, moderate whole-body stretches, or deeper ones you already have experience with. Take a 10-minute rest on your back after your routine for deeper relaxation. 

7. Schedule A Spa Day Or Massage

 

Whether you love facials, mud or clay treatments, deep tissue massage, or body wraps, scheduling something will help you unwind and take better care of yourself. Spur-of-the-moment experiences are always good too. 

8. Sleep An Extra Hour At Night

 

An hour more sleep has been shown to improve the health of young participants who got at least 43 more minutes per night in one study by Penn State researchers. Try eating dinner an hour earlier with food that promotes sleep, a relaxing evening routine and go to bed earlier to get that extra hour. 

9. Take A 15-Minute Nap

 

Many people would be amazed at the power of a fifteen-minute nap. According to Mayo Clinic, “Keep naps short. A 20- to 30-minute nap is ideal. Try not to snooze more than 30 minutes on a regular basis. The longer you nap, the more likely you are to feel groggy afterward. Take naps in the early afternoon. Napping after 3 p.m. can make it harder for you to sleep soundly at night. Factors such as your need for sleep, sleeping schedule, age and medicine use also can play roles in figuring out the best time of day to nap. Create a restful space. Nap in a quiet, dark place with a comfortable room temperature. Limit distractions such as TVs, computers, phones and other devices.”

10. Read A Book Or Magazine You Love

 

Few things refresh your mind, relax you and help you care for yourself like reading a book you love or a magazine that truly interests you. 

Final Thoughts

 

Self-care isn’t selfish; it’s essential. It’s the foundation that allows you to show up fully in all aspects of your life. It fuels your energy, enhances your resilience, and reinforces the belief that you deserve care.

 

By investing time and effort into your well-being, you pave the way for a richer, more fulfilling life. Embrace self-care as a gift to yourself, and watch how it transforms your mindset, relationships, and overall quality of life.

References

 

Stock, A.A., et al. (2019) Effects of sleep extension on sleep duration, sleepiness, and blood pressure in college students. Sleep Health. doi.org/10.1016/j.sleh.2019.10.003.

 

https://www.news-medical.net/news/20191120/Study-Just-one-extra-hour-of-sleep-can-provide-health-benefits-for-college-students.aspx

 

https://www.betterup.com/blog/self-care-practices

 

Breaking The Chains: The Power Of Releasing Your Past

As important as the past is for learning lessons and remembering successes, it's equally important that you don't let the past keep you chained there. 

 

Like the stereotypical high school jock who perpetually lives in the past because those were the best days of his life. Or the woman who can't build healthy relationships because never recovered from her college boyfriend's infidelity. 

 

The negative parts of our past have a way of clinging on, wrapping its tendrils around you and despite your attempts at remaining in the present, the chains of the past remain wrapped tight. You carry the weight of those chains into every experience, and whether it's negative or positive, it has a powerful impact on your present life. There can be great power in releasing your past and breaking those chains. 

 

Moving On

 

One of the greatest challenges people face is breaking free from the chains of their past. It could be a past mistake, a stinging heartbreak, or trauma from a difficult experience; all of your life experiences impact your emotional and mental well-being. 

 

Dwelling on the past, however, will only keep you anchored to a period of time that you should have left behind. That time no longer exists, yet it's rooting you there and preventing you from living in the here and now. 

 

The first step to breaking those chains is acknowledging your past and accepting it. It's an essential part of the process, you have to confront the unresolved emotions and pain that you've buried deep, which will require self-reflection and a whole lot of courage. By facing your past head-on, you remove the power it holds over your present moment and the future. 

 

Forgiveness is another step necessary to break those chains. Whether it's forgiving yourself or someone else, a lot of people hold onto grudges over things that happened. It's important to remember that forgiveness doesn't mean that you forget what happened. 

 

If someone hurt you or wronged you, forgiving them isn't forgetting the harm they caused you. It doesn't mean making up and being friends either. It's a conscious decision to let go of the painful emotions that have lingered since the experience. Forgiveness isn't for them, it's for you. 

 

The Power 

 

Perhaps one of the most vital aspects of breaking free from the past's chains is self-compassion. 

 

Self-compassion simply means that you treat yourself with the same understanding and kindness you extend to your closest friends. You treat them with care, and you offer them a gentle response, but you are your own worst enemy – your harshest critic. You hold yourself to an impossible standard and when you slip up, you give yourself merry hell. Self-compassion provides a nurturing environment to foster healing and growth. 

 

Mindfulness is another powerful tool for breaking the chains of your past. 

 

Mindfulness is all about focusing on the present moment, observing your thoughts without judgment, and acknowledging your feelings without opinion. Mindfulness practices like deep breathing, meditation, and body scanning help you develop the ability to let go of the past, dismiss intrusive thoughts, and focus on the beauty of the moment. 

 

An essential part of personal development as a whole, and particularly breaking chains, is setting boundaries. Boundaries protect you from negative behaviors, and repeating patterns, and help you use your time and energy more wisely. Boundaries help you create space for change and growth. 

 

Final Thoughts 

 

While the process of breaking the chains of your past can be difficult, it is possible. Above, you have a step-by-step process to do just that. It will take some time, but if you're committed to the process, you will need a combination of self-awareness and forgiveness, self-compassion, and mindfulness, as well as boundary-setting. 

 

Work on establishing a forward-focused mindset because this journey will require resilience and dedication. In return, you will benefit on a profound level. Your life will be free from the burdens of the past and filled with an endless number of possibilities. As you let go of the past, you open yourself to growth, healing, and the recognition of your potential. 

 

Breaking Chains: Letting Go Of Toxic Relationships

Toxic relationships can drive you to your breaking point. These may be difficult to get out of, and you may not even realize things are bad until you’re in deep. Today we’ll look at healthy versus toxic relationships and how to break those chains.

 

Identifying a Toxic Relationship

 

The first step in breaking free from your chains is identifying when the chains are there. All relationships go through bad times. The difference is that toxic relationships seem to be perpetually stuck in a dark place. This is true for any type of relationship, not just romantic.

 

Signs of a healthy relationship include:

• Respect
• Trust
• Good communication
• Mutual commitment
• Kindness
• Fun
• Comfort
• Support of each other’s goals
• Partnership in decisions

On the other hand, signs of a toxic relationship include:

• Disrespect
• Lack of trust
• Dishonesty
• Poor communication
• Major difference in goals
• Lack of support
• Stress
• Jealousy
• Excessive control
• Disregard of each other’s needs and wants

Maintaining Safety

 

Depending on the level of toxicity, breaking the relationship off could have safety concerns. This mainly refers to partners in romantic relationships but not always. In these cases, it could be a good idea to consult with local law enforcement or the National Domestic Violence Hotline before taking any action. To reach the hotline, you can either call 800-799-7233 or text “START” to 88788. More information is available on their website.

 

Keys to Success

 

There are a few main components that ensure success when breaking off a toxic relationship. They include:

• Support System: Keep your loved ones in the loop about what’s going on with you. Let them know why you’re leaving the relationship and seek assistance from them if needed. Community support groups are also available if you need to talk with people who are going through the same thing.

• Independence: Learn how to take care of yourself and complete daily tasks. This includes managing your basic needs, finances, recreation, and other errands.

• Professional Assistance: Again, law enforcement and other measures may be necessary to maintain physical safety. From a mental health standpoint, you may also want to seek professional counseling before and after ending the relationship.

• Cutting Ties: One of the worst things you can do when leaving a toxic relationship is leaving the door open for the other person to come back into your life. It will be difficult to step away but it’s necessary for long-term healing. Once you no longer share material possessions and communication is not essential, delete their contact information and take them off your social media. Do not indulge in conversations about them with friends, family, or mutual connections.

• Self-Care: Engage in activities that bring you physical, mental, and emotional comfort and peace. Take care of your basic needs, live a healthy lifestyle, and participate in relaxing and recreational activities.

 

What To Say

 

What you say and how you say it during a breakup is critical to your success in walking away. Here are a few tips for breaking the chain of a toxic relationship:

• Maintain a strong and assertive but non-aggressive tone of voice.
• Use strong body language, including a tall stance, relaxed shoulders, and good eye contact.
• Use “I” statements and accept that the other person may not take responsibility for their actions.
• Use definitive language. For example, don’t say “I need a break”. Instead, say “I’m leaving you and I don’t want you in my life anymore”.

 

Healing From Toxic Relationships

 

It’s best to take a holistic approach to healing from a toxic relationship. This means focusing on every aspect of your wellbeing, not just your emotional health. Some of these aspects include:

• Physical: This involves factors such as diet, sleep, exercise, and personal hygiene.
• Mental: This involves using coping skills and/or professional help to deal with unwanted thoughts and emotions.
• Social: This involves your social connections such as family, friends, work, hobbies, and other social obligations.

 

Source Links

 

https://www.healthline.com/health/toxic-relationship

 

https://www.psychologytoday.com/us/blog/here-there-and-everywhere/202206/how-recover-toxic-relationship

 

https://www.thehotline.org/

 

https://www.verywellmind.com/how-to-leave-a-toxic-marriage-4091900

 

https://www.waldenu.edu/programs/psychology/resource/ten-signs-of-a-healthy-relationship

 

10 Ways to Biohack Your Diet

Dave Asprey, the founder of “Bulletproof Coffee” and the “Bulletproof Diet”, is a proponent of biohacking and a self-proclaimed biohacker. He defines biohacking as, “using science, biology, and self-experimentation to take control of and upgrade your body, your mind, and your life. To become a “superhuman” version of yourself without becoming overwhelmed, stressed or feel like you need to give up”. He created his entire bulletproof program around this mantra.

 

Here are 10 effective ways to biohack your diet according to the research provided by Dave Asprey and his Bulletproof Diet program. 

 

Eliminate Sugar

 

Eliminate added sugar from your diet. Soft drinks, processed foods, and flavored yogurt are a few examples you can get rid of that are loaded with added sugar. Sugar increases your risk of developing type two diabetes, increases inflammation in the body, decreases energy levels, and promotes weight gain. Ditch those added sugars and switch them to something healthy like naturally occurring sugars found in low glycemic fruit like berries.

 

Increase Your Vegetable Intake

 

Eat 6 to 11 servings of organic vegetables every day. Asparagus, bok choy, broccoli, Brussel sprouts, kale, and spinach are great options. The more vegetables you can get into your body the better.

 

Eliminate Grains and Gluten 

 

Avoid gluten and grain such as corn, oats, and barley. Most of these foods have a negative effect on the body. They cause inflammation and an overgrowth of bad bacteria in the gut and can be a leading cause of candida or yeast overgrowth.

 

Keep Fruit Intake Low 

 

Reduce your fruit to about two servings a day and always eat whole organic fruit. Stick to low sugar fruits as much as possible such as blackberries, coconut, and avocado. 

 

Eliminate Processed Food

 

It is no surprise that processed food is bad for your health. They are loaded with chemicals, sugar, unhealthy fats, and sodium. Processed foods also are high in synthetic additives, colorings, and flavorings that cause many health problems. 

 

Eat Grass-Fed Meat and Wild-Caught Seafood 

 

Choose grass-fed and wild-caught seafood. The quality of your meat is important for optimal health. These foods are high in nutrients, healthy fats, and are usually free of added hormones and antibiotics. Plus, they fill you up so that you eat less.

 

Eliminate Legumes 

 

Legumes are beans, peas, lentils, and peanuts. These should be avoided because they are usually low in nutritional value and prevent your body from properly absorbing protein. They stall weight loss and contain harmful chemicals like BPA; a carcinogen commonly found in plastics.  

 

Eat Healthy Fat 

 

Your body depends on healthy fat such as omega 3s and omega 6s for survival. 50 to 70% of your calories should be from healthy fat; mostly saturated fat. Grass-fed butter, avocados, and grass-fed meat are all examples of healthy fat. 

 

Supplement Where Needed 

 

Dave Asprey suggests to always supplement with food first and only supplement with vitamins when needed. Determine what supplements you need by getting a blood test first or paying attention to any symptoms you may be having. Always avoid multi-vitamins as they are usually low in quality and are not balanced. 

 

Cook Your Food Differently 

 

Eat your food raw if possible or slightly steamed to get the most nutrients from your food. For meat eat it boiled, baked, or lightly grilled. Avoid burned or blackened food because it can produce carcinogens. 

 

As you implement these 10 diet hacks track your progress in a journal or on an app on your phone. Take note of the changes that are occurring in your body, so that you know what benefits you are receiving and whether these hacks are right for you or not. Remember to eat until you are satisfied and listen to your body. Don’t under or overeat, let your hunger be your guide. 

 

Baggage Be Gone: How To Let Go Of Emotional Weight

Per Sabrina Romanoff, a clinical psychologist, in an article published in Very Well Mind, emotional baggage “...refers to unfinished emotional issues, stressors, pain, and difficulties we’ve experienced that continue to take up space in our minds and affect our present relationships”

 

In other words, the psychological wounds we carry prevent us from living peacefully. Worse, emotional baggage can lead to ongoing stress and depression, and even begin to create physical issues. It’s not uncommon for people with lots of emotional baggage to experience panic attacks, heart palpitations, shortness of breath, and insomnia. 

 

Though we all carry some sort of emotional baggage throughout our lives, the happiest people are those who learn to control their emotional baggage instead of allowing it to control them. Of course, this is easier said than done. 

 

However, we have some helpful tips on how to let go of the emotional weight so you can start living freely. 

 

Identify What Caused It

 

Think of addressing your emotional baggage like mold remediation. Though your goal is to treat the mold, you first have to identify what caused it because it doesn’t just appear out of nowhere. The same concept applies to this. 

 

If you carry guilt or commitment issues - two very common types of emotional weight - then it’s not enough to just accept what happened or just jump into a relationship to prove you’re okay. Doing so may lead to temporary satisfaction, but nothing sustainable. Instead, you need to figure out why these feelings exist. Like the mold, you have to get down to the real cause and treat that before you can address anything else. 

 

For example, the root cause of commitment issues could be anything from fear of rejection or abandonment that stems from childhood or having experienced abuse in a previous relationship. By identifying the root cause, you can then address its symptoms.

 

Seek Therapy 

 

If you’re dealing with an emotional weight that’s beginning to get too heavy to carry, then one way you can start to let go is by letting someone else help you with the load. One way to do this is by seeking the guidance and support of a licensed therapist.

 

In therapy, you can address your past and how it’s currently infringing on your life. Furthermore, you’ll get a chance to address what you don’t like about the baggage, which can help motivate you to unpack it. 

 

Though therapy has become a little more expensive in recent years, there are affordable options through apps like BetterHelp. Many therapists also work on a sliding scale or even on a pro bono basis, so don’t be afraid to ask about those options. 

 

Learn to Sit With Uncomfortable Emotions

 

One of the main reasons why we tend to hold onto emotional baggage is because we don’t take the time to process it. 

 

Though everyone has their coping mechanisms, it’s never healthy to avoid your emotions or try pushing them under the rug. Even if you do that - and think things are okay for a little while - they will eventually pop up again the next time you encounter a similar emotion or situation. 

 

A good example would be grief. If you don’t take the time to feel sad and angry, you may not be equipped to take care of yourself or be a strong support system for others when they, too, eventually encounter loss. 

 

It’s going to be uncomfortable but sit with your sadness when you start feeling sad. Cry when you feel like crying. Scream when you feel angry. Starting out, and to make this easier, you can even set a timer so you’re only dealing with these negative emotions within a window you feel comfortable with. 

 

When you do this, you take the power back from these emotions, so they no longer control you. With enough practice and time, you’ll be able to encounter a sad moment instead of allowing the emotional weight of a trigger to ruin your entire day. 

 

These are just a few of the best ways you can begin to let go of emotional baggage. While we all have emotional weight, you don’t have to let it rule over you. There’s a grace in allowing yourself to be human and remember that what words or actions hurt you in the past don’t have to be your identifiers forever.