Taking Care of Yourself

Self-care is a term that is often thrown around a lot, but what does it really mean? In today’s busy world, some people seem to really struggle with self-care. They feel overwhelmed, depressed, anxious or maybe they do not feel like they themselves are worth taking care of. Whatever the case may be, if we want to live a life that we feel good about, self-care is fundamental.

As far as I understand it, self-care is any activity that you do to take care of your physical, emotional, and mental health. It can be something as simple as taking a break from work to go for a brief walk, or something more involved like going to therapy. Fundamentally, self-care is knowing how to take care of yourself (the opposite of learned helplessness) rather than relying on others to save you. 

There are many benefits to engaging in self-care. It can help you reduce stress, improve your mood and health. It can allow you to feel more independent and self-reliant. It can help you sleep better, improve your relationships with others and yourself and be more productive in your work.

There are many different ways to practice self-care. Some common activities include:

• Exercise

• Eating healthy foods

• Getting enough sleep

• Spending time with people who make you feel good

• Practicing relaxation techniques, such as stretching or meditation

• Reading

• Taking a bath or shower

• Going for a walk or bike ride

• Listening to music

• Doing something creative, such as painting or writing

It is important to find self-care activities that work for you and that you enjoy doing. There is no one right way to do self-care. What matters is that you are taking some time for yourself each and every day to relax, recharge and maybe even feel inspired.

If you are struggling to find time for self-care, here are a few tips that I have found helpful:

• Schedule it into your day. Just like you would schedule any other important appointment, make sure to schedule some time for self-care each day. For example, I schedule in an hour of reading time each day (no matter how busy I am) because I know that I will feel less happy and more mentally scattered if I do not read.

• Make it a priority. Self-care should be something that you do for yourself, even if you don't feel like it.

• Don't be afraid to say no. If you are feeling overwhelmed, it is okay to say no to commitments that will take away from your self-care time. If others can not support you in doing what you need to do to take care of yourself, maybe it would be good for you to reevaluate the relationship.

• Be patient. It takes time to find self-care activities that work for you. Don't be discouraged if you don't find the right thing right away. You can start by just taking a fifteen minute walk by yourself a few times a week.

Self-care is an important part of a mentally and physically healthy lifestyle. When we are stressed out or less healthy, self-care is usually the first thing to go out the window. By taking some amount of time for yourself each day to do the things you enjoy, you will improve your physical, emotional, and mental health. An additional benefit of self-care is that you will also prove to yourself that you can do it, which will increase your confidence and feelings of self-worth.

What Exactly Is Anxiety Anyways?

Every human struggles with anxiety but we often don’t realize exactly what it is.

Anxiety can range from the subtle to the all out excessive. It is a common human emotion typically experienced when an individual perceives a future threat or is presented with a challenging or uncertain situation. This response is often characterized by feelings of fear, worry, feelings of impending doom and unease, often accompanied by physical symptoms such as increased heart rate, sweating, muscle tension and an inability to be present. While some levels of anxiety are a normal response to stressful situations, excessive anxiety can negatively impact an individual's life, affecting their relationships, work, and overall well-being. When anxiety becomes excessive, it is important to address it right away.

Although there are many ways to manage and treat anxiety, practicing mindfulness and being present in the moment have been shown to be very effective strategies. Being present is something we are all capable of doing if we are willing (no supernatural beliefs needed). It only means paying attention to the current moment without judgment or distraction and focusing on the experience without worrying about the future or dwelling on the past. I don't know about you, but this seems like a much more preferable way to live. By focusing on the present and not paying attention to thoughts, the mind becomes calm, we begin to feel safe and anxiety levels decrease.

For those who deal with excessive levels of anxiety, relaxation is their best friend. Anxiety often results in the release of stress hormones, including adrenaline and cortisol, which can trigger physiological symptoms such as increased heart rate and shallow breathing. This keeps us in an activated fight or flight state. People with excessive anxiety live in this state all the time. It is awful (I can tell you this from personal experience). This is why it is so important to literally force relaxation upon oneself. Short term pain for long term gain, is what a teacher once told me. I make myself relax for a few minutes (sometimes longer) throughout the day. I focus on my breathing and regulate my breath. I become more aware of right where I am at that moment. Nothing else matters. I am no longer ruminating or dwelling or planning. This helps me to bring my parasympathetic nervous system into balance, resulting in a reduction in anxiety symptoms (and a more enjoyable day).

Without question, anxiety is a common human emotion that can significantly impact every aspect of an individual's life if not adequately managed. It can cause you to live in a state where you continually feel under some kind of future threat or immediate danger- whether it be from outside forces or from within your own body. Mindfulness and being present are effective strategies for reducing anxiety, promoting relaxation, reducing worry and negative thought patterns. By disciplining your mind to remain present and calm in stressful situations, you really can mitigate the impact anxiety has on your life. You just have to decide that you have had enough of anxiety.

If you would like help getting your anxiety under control, please feel free to schedule a session.

Mindfulness and Mental Health Issues

Mental health has become a major concern in our contemporary world. With the pressures of daily life growing by the day, we are often juggling work, relationships, and a multitude of responsibilities, which can often lead to stress, anxiety and depression. Mindfulness practice is one highly effective way to mitigate the effects of mental health issues.

Mindfulness is a practice of present-moment awareness that can help people build a sense of mental clarity (awareness) and stability. The practice involves focusing on the present moment and accepting it without judgment or criticism. This is not easy but it is something we can improve at as we practice mindfulness.

Numerous studies have shown that mindfulness can help to reduce symptoms of depression, anxiety and stress. Researchers have found that individuals who practice mindfulness regularly can improve their emotional regulation, cognitive flexibility, and decision-making abilities. When an individual is experiencing mental health issues, these three things are compromised.

One reason that mindfulness is so helpful in dealing with mental health issues is that it fosters a sense of acceptance and non-judgment. In practicing awareness of the present moment, we can learn to notice our thoughts, emotions, and physical sensations without reacting to them. This sense of detachment allows us to observe our mental states without becoming overwhelmed or succumbing to negative feelings. Mindfulness gives us the ability to expereince the full range of human emotions without being in a habitual reactive state.

Another way that mindfulness can benefit mental health is by promoting a sense of calmness and relaxation. By practicing mindfulness regularly, we can reduce our baseline levels of stress and anxiety, which can help us to cope with life’s challenges more effectively and creatively.

In addition to these benefits, mindfulness can also improve our relationships with others. By cultivating a sense of presence and awareness, we can become more attuned to the needs and emotions of those around us, without needing to judge or criticize. We can make space for other people to be themselves, which leads to greater empathy and compassion.

While mindfulness is definitely not a cure-all for mental health issues, it can be a valuable tool for managing symptoms and building resilience. By incorporating mindfulness practice into our daily lives, we can gradually develop a greater sense of clarity, calmness, presence, openness and connection, which can ultimately lead towards a lessening of various mental health issues.