How Can You Practice Self Care In The New Year?
Are there ways you maintain work-life balance? How do you set time aside for yourself? How do you deal with stress or burnout?
To join the conversation, share your tips for practicing self-care with your community using the hashtag #Mindfulness. Thank you and we look forward to hearing from you!
----- There are a few different categories of self-care:
** Emotional self-care, such as self-talk, weekly bubble baths, saying “no” to things that cause unnecessary stress, giving yourself permission to take a pause, or setting up a weekly coffee date with a friend
** Physical self-care, such as prioritizing sleep, adopting an exercise routine you can stick with, choosing healthy and nourishing foods over highly processed ones
** Spiritual self-care, such as attending a religious service, spending time in nature, meditating, incorporating regular acts of kindness into your day, or keeping a gratitude journal
----- The following self-care practices have been well-researched and linked to a longer life:
** Exercise. People who exercised between two and eight hours per week throughout their lives reduced their risk of dying by 29 to 36 percent, according to a March 2019 study published in JAMA Network Open.right up arrow
** Finding Purpose. According to the researchers behind a May 2019 study published in JAMA Network Open, having a strong life purpose was associated with decreased mortality rates.right up arrow
** Diet. Eating a diet filled with five servings of fruits and vegetables per day was associated with a lower risk of mortality, especially from heart-related issues, according to a July 2014 study published in The BMJ.right up arrow
** Sleep. A study published in September 2017 in the Journal of the American Heart Association found too-little sleep (less than seven hours per night) was linked with higher mortality rates, though too-much sleep wasn’t healthy either. right up arrow
** Getting Outside. According to a 2019 study published in Lancet Planet Health, spending time in green space is associated with a lower mortality rate.
Here are some ways to put yourself first this holiday season:
1. Just Breathe
If you start to feel anxious and stressed, take a moment to breathe. It doesn’t have to take long—just a few minutes. You can do it in your car, in bed, and even at work. Apps like ‘Headspace' or 'Insight Timer' encourage you to take a little time to devote to yourself.
Breathing sends the brain the message that it is time to calm down. Within a few seconds, your body will begin to relax, and your heart rate will slow. An easy exercise to do is belly breathing
Controlled breathing exercises can help keep your mind and body in shape, by helping to lower blood pressure, promote feelings of calm and relaxation, and relieve stress. Trusted Source Trusted Source
While the long-term benefits of breathing exercises haven’t been studied at length (at least in a controlled clinical setting), many experts encourage using the breath as a means of increasing awareness, mindfulness, and putting yourself on the path to Zen.
All About Mindful Deep Breathing:
https://deep...ep-breathing/
2. Take a Long Shower or Bath
Whether you are stuffed from a delicious meal at your parents’ house or enjoying the holidays at home, nothing can relieve tension and stress like a hot shower or bath. Warm water can have a calming effect on the body and relax muscles. Also, try using your five senses to re-center yourself:
Notice how the water flows on your body, the noises it makes, how warm it feels. If you can, light a candle, and notice how the light reflects on the wall and its smell.
7 Benefits Of Turning Taking A Bath Into A Self-Care Ritual
https://vive...f-care-ritual
3. Set Boundaries with Others
Boundaries are a form of self-care—they protect us physically and emotionally. But many of us feel guilty when we prioritize our needs, set boundaries, and practice self-care.
Boundaries create a space or separation between you and someone else. A physical boundary, such as stepping away from someone or closing a door, literally creates more space between you and others.
And an emotional or mental boundary helps you separate your feelings, needs, beliefs, and interests from others’. An example of an emotional or mental boundary is stating your opinion or not accepting the blame for someone else’s angry outburst.
Building boundaries is one of the most difficult parts of any relationship, but especially difficult with familial relationships. You can't give from an empty cup; you must take care of yourself first before you can take care of anyone else.
Politely let family and friends know that you need a break and time for yourself if you are continuously being asked to do things.
4. Treat Exercise as a Treat and Not a Chore
Life can get so busy that it becomes easy to neglect ourselves by skipping our regular workouts—in fact, it’s usually one of the first things to go. But exercise is a proven stress-reliever.
Sometimes we think of drinking and eating as a way to ‘treat yourself,’ but when we are ‘treating’ ourselves like that every day, we are no longer treating ourselves right. Instead, look at exercise as a way to ‘treat’ your body instead of something to get out of the way.
Even a 20-minute walk is better than nothing!
------ Check out these suggestions for making exercise fun:
** Figure out which fitness activities you enjoy most, and incorporate them into your exercise routine. Try to vary the routine so you don't become bored.
** Walk with a friend or family member, or sign up together for an exercise class.
** Build a community or backyard garden, and work in it regularly.
** Exercise in short spurts, such as three 10-minute walks.
** If you are concerned about exercising outdoors for safety reasons, join a local gym.
5. Try aromatherapy.
Did you know that certain scents can help improve your state of mind? When properly used, essential oils have calming aromas that may help reduce stress and anxiety. Aromatherapy is generally practiced by diffusing fragrances into the air or applying a few diluted drops to the skin. Your best bet is to find an experienced essential oils consultant who can educate you on the proper practices to meet your specific needs.
*** All About Using Aromatherapy For Stress Relief
https://www....iques-3144598
6. Paint Your Worries Away!
Studies have shown that cortisol (a stress-related hormone) lowers significantly after just 45 minutes of making art.
A constant undercurrent of anxiety threading through your day-to-day activities can leave you in a regular state of unease. This can start to affect everything from your sleep schedule to your appetite.
** Putting paint to canvas allows you to give yourself some space from unwanted, often uncontrollable, thoughts and engage in an activity you can control. You decide what to draw and what colors to add to your design. While focused on the creative process, you aren’t giving energy to your anxiety.
** Drawing and Painting can boost mindfulness
Mindfulness refers to your ability to stay present, engaged, and in tune with your thoughts, emotions, and sensations in your body.
** Art helps you find your flow
Flow describes an optimal state of mental engagement and focus. In a flow state, you might feel completely immersed in what you’re doing, to the point where you no longer notice outside distractions or troubling thoughts.
There’s also some research to back up the stress-relieving effects of art:
- In a small 2007 study, participants listed 10 of their most significant worries. They then spent 20 minutes drawing or sorting through art prints. Participants who spent the time drawing reported greater improvement in negative mood symptoms than those who simply looked at art.
- In a small 2016 study, adults who participated in 45 minutes of art therapy by sculpting clay, drawing with markers, or making a collage felt more relaxed and had lower levels of the stress hormone cortisol after the art exercise.
- Research from 2018 also suggests mindful coloring activities may help relieve test anxiety, a significant source of stress for many students.
**** JOIN US in the studio or virtually to paint your worries away! ****