What is self-care?
Self-care is any activity that we do deliberately in order to take care of our mental, emotional, and physical health. Although it’s a simple concept in theory, it’s something we very often overlook. Good self-care is key to improved mood and reduced anxiety It’s also key to a good relationship with oneself and others. Self-care isn’t a selfish act either. It is not only about considering our needs; it is rather about knowing what we need to do in order to take care of ourselves, being subsequently, able to take care of others as well. That is, if I don’t take enough care of myself, I won’t be in the place to give to my loved ones either.
In other words, self-care is the key to living a balanced life
1. Make sleep part of your self-care routine.
Sleep can have a huge effect on how you feel both emotionally and physically. Not getting enough can even cause major health issues. But stress and other and other distractions can wreak havoc on our sleep
2. Take care of yourself by taking care of your gut.
Your gut health can have a significant impact on your health, well-being, and feelings of vitality.
3. Exercise daily as part of your self-care routine.
We all know exercise is good for us, but do we really know how good it is? Daily exercise can help you both physically and mentally, boosting your mood and reducing stress and anxiety not to mention helping you shed extra weight.
4. Eat right for self-care.
The food we eat has the potential to either keep us healthy or contribute to weight gain or diseases such as diabetes, but it can also keep our minds working and alert.
5. Say no to others, and say yes to your self-care.
Learning to say no is really hard; many of us feel obligated to say yes when someone asks for our time or energy. However, if you’re already stressed or overworked, saying yes to loved ones or coworkers can lead to burn-out anxiety, and irritability.
6. Take a self-care break by getting outside.
Spending time outside can help you reduce stress, lower your blood pressure, and be more mindful. Studies have even shown that getting outside can help reduce fatigue, making it a great way to overcome symptoms of depression or burnout. Getting outside can also help you sleep better at night, especially if you do some physical activity, like gardening, hiking, or walking while you are outside.
7. Let a pet help you with your self-care. Love this one!
Pets can bring a boost to our lives. From giving unconditional love to providing companionship, pets can be hugely beneficial for our self-care.
8. Take care of yourself by getting organized.
Getting organized is often the first step to becoming a healthier you, because it allows you to figure out exactly what you need to do to take better care of yourself.
9. Read a book on self-care for self-care.
Rather than turning to technology, actually read a book, you may be amazed at the difference on ou r mood when you read a book rather than scrolling through. It also will potentially slow you down.
10. Schedule your self-care time, and guard that time with everything you have.
It can be hard for us all to find extra time. But it’s extremely important to plan regular self-care time. Moments alone can help you to ponder the best ways to move forward in your life and keep you grounded. And moments with friends can help you feel more connected and relaxed.
March 1st is World Compliment Day
Compliments make us feel good. — both giving and receiving them. Feeling valued and appreciated are basic human needs.
Compliments help us communicate. an appreciation we feel toward one another and that makes us feel good. Being complimentary helps us create an optimistic, happier outlook.
Being paid a compliment can light up the same parts of your brain that get activated when you get
paid a monetary award. Other research suggests compliments and praise may help us when it comes to learning new motor skills
Paying someone a compliment can also be a good conversation starter — or a good way to get over an awkward bump in a
How to pay good compliments.
They should be sincere. Otherwise our tone and body language may give away the fact we don’t mean them. Everyone has qualities that can be complimented. Pay attention to them and compliment them, on those.
Pay attention to the people around you, notice what you like about that person.
The best compliments are specific. They refer to character traits, behaviours, or appearance of that person, rather than a generalised compliment.
Give Plenty of compliments.
It’s good to give compliments daily in close relationships to stop one another being taken for granted. Making a concerted effort to notice all the good things about your partner (or family member or friend) is important. When you compliment frequently you notice the good things in that person which can strengthen the relationship rather than noticing the negative things.
If people struggle to accept compliments.
They may struggle with low self esteem and feel they are unworthy of the compliment. In this instance perhaps show an interest in that person and what they are doing instead.
Accepting compliments happily.
Some people think that accepting compliments is bragging, But it’s not. Compliments are about communicating with those around you what you appreciate and what’s working. Learning how to graciously accept compliments is just as important as learning how to give them, otherwise it could be like refusing to accept a gift from someone.
Neck and Shoulder Pain
As many of us are working from home and not sitting at our normal desks, many people are suffering with back pain, but I am also seeing more and more people with neck and shoulder pain. I feel there are a couple of reasons for this. Naturally, we are not moving as often when working from home. In a work environment we get up and talk to people or go into meetings, most meetings are now being carried out on zoom and therefore we tend to sit in a more fixed position than when we are at a meeting. This is often in an incorrect position and leaning on one arm. This naturally puts additional pressure on the arm and can subsequently cause the shoulder and even arm to become inflamed and stiff which aggravates our neck and can even lead to headaches. Also, often when we are in a meeting there is water supplied and how many of you have forgotten to get that water prior to tuning in to a zoom meeting? Again, this will cause the body to stiffen.
Things that you can do to help alleviate the pain
• Wriggle your fingers, elbows toes and move your shoulders whilst you are working, this will create movement through the whole
• Breathe and as you exhale release the shoulders.
• Try to get in a comfortable position without leaning on one arm, worse scenario change arms throughout the meeting.
• Avoid sitting on the sofa.
• Ensure you have water to hand.
• Move as often as you are able.
• Epsom salts are also extremely beneficial to read about how to use Epsom Salt please read my latest newsletter.
• At the end of the meeting or day, participate in an online exercise class. There are many to choose from or perhaps go for a walk,
run or bike. Getting out into the fresh air is good for you.
How does Bowen Therapy Help with Neck and Shoulder Pain?
Prolonged sitting with our head forward puts too much strain on our spine, specifically our cervical spine (neck) that can cause early wear and tear, including muscular tension and/or structural vertebra issues such as herniated discs or bulging discs for example. Bowen Therapy addresses the whole body, gently relaxing the fascia and allowing the body to realign into its natural position, thus alleviating neck and shoulder pain. There are also occasions when exercises may be given to aid the treatment.
As we start a new month with the prospect of going into lockdown for a month at a difficult time of the year for many people. Let us pause for a moment and be grateful for what we do have. Did you know Gratitude is good for us?
Ten Ways expressing Gratitude can help us
1. Makes us feel happier
2. Improves our Immune System
3. Lowers Blood Pressure
4. Improves our Sleep
5. Helps reduce anxiety and depression
6. Reduces inflammation through the body
7. Promotes a Healthier Heart Rhythm
8. Helps you become more connected with yourself and the environment
9. Reduces ageing effects to the brain
10. Improves relationships
To find out more just CLICK HERE and CLICK HERE
How to Express Gratitude
1. Keep a gratitude journal.
2. Tell an employee, a friend or a loved one something you appreciate about them.
3. Look at yourself in the mirror and think of something you like about yourself.
4. Sit in a quiet place and think about when something went well. How did that feel? Practice that feeling every day for a week.
5. Next time something bad happens consider 5 good things that happened as a result of this event.
6. Write someone a thank you note.
7. Write it down, talk about it, think about it, re-live it, meditate.
Join the November Gratitude Challenge
I will be posting on my facebook page a new gratitude challenge every day just CLICK HERE to join in.
If you don't belong to facebook, perhaps:-
(a) Have a box or jar that you put a slip in every day
(b) Write the thing you are grateful for in a diary
Look at it or pull a slip out any time you need to.
Above all, enjoy and feel better.