Self-care, self-love, self-support, self-nurturing … whatever you want to call it, it’s one of the greatest investments you can make for your physical, mental and emotional health & wellbeing.

Self-care has nothing to do with rewarding yourself at the end of a hard day or a stressful week. Self-care is simply a process by which you take care of your physical, mental and soulful needs – every day. It involves creating everyday habits that help nurture your health and well-being.

I just love this quote from Dr. Sara Gottfried MD & Author of the bestseller “The Hormone Cure”:

If you’re someone who finds it difficult to care for yourself and put your own needs at the top of your priority list or to carve out some sacred “me time,” then you probably need to establish your own regular self-care regimen.

Why do we put ourselves at the bottom of our list of our priorities when taking care of ourselves should be at the very top of the list?

Think about this for a moment: if you don’t take care of yourself so that you can be in the best state of health, have a good mental attitude, and a great outlook on life, then how can you be of any service to others?

How can you give of yourself to your family, or your clients or co-workers – if your cup is completely empty?

Having a regular practice of self-care puts us in the best possible position give to and care for our loved ones. By practicing self-care regularly, you’ll not only feel more balanced physically, mentally and soulfully, but it will help you take responsibility for the way you want to feel all the time.

Self-Care for Stress Management

The long-term effects of stress can disrupt almost all your body’s processes which puts us at increased risk of numerous health problems, including:

1. Anxiety
2. Depression
3. Digestive problems
4. Heart disease
5. Sleep problems
6. Weight gain
7. Memory and concentration impairment
8. Nutrient deficiencies as a result of decreased nutrient absorption
9. Lowering metabolism and increasing fat storage
10. More susceptibiity to colds, flus and other infections.

The bottom line: when you nurture yourself, you’re honouring yourself and you’re also better equipped to help others.

Without a regular self-care practice, you run the risk of neglecting the needs of your body (the only one you have – to carry you from the cradle to the grave. We also miss out on opportunities to learn and expand our thinking (this keeps us growing, rather than stagnating and dying) and we also lose out on all the good stuff of life: soul nourishment!

“When you discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life.”
~ Jean Shinoda Bolen, M.D. & Author

How to Create a Self-Care Practice That’s Right For You

Begin your self-care plan by carving out some regular, undisturbed time for yourself to do what you enjoy each day that benefits you in some way (soul nourishment), to learn something new that will help you succeed (mind expansion) and to honour your body’s physical needs.

To help you stick to a regular self-care routine, implement the practices that fit your personality, lifestyle, and of course – your schedule. If they’re activities you enjoy, you’ll have a better chance of sticking to it.

Making Self Care Simple

Self-care doesn’t need to be complicated. In fact, the simpler the better. Here are just a few ideas for you:

1. Spend time in silence and stillness – to recharge the body, mind and spirit.
2. Write down things you’re grateful for. Say thank you out loud.
3. Start a “smile file” – a list of nice things people have said or written about you – or just things that make you smile
4. Say something nice about yourself in your head – then stand in front of a mirror and repeat it out loud.
5. Give yourself a pedicure or manicure – maybe both!
6. Take a bubble bath or Epsom salt bath – light a few candles and play some calming music – add in aromatherapy with essential oils or a nice candle
7. Read a book or magazine – and don’t just flip through, really get into it.
8. Buy yourself a bouquet of fresh flowers – or cut some from your garden.
9. Go for a leisurely drive with no destination in mind – where could it take you?
10. Take a leisurely walk in nature, on the beach, hike to a lookout and enjoy the view
11. Put on a homemade face mask – (see recipe below)
12. Try that new yoga place that just opened – or do a yoga video at home
13. Digitally unplug for a specific amount of time – an hour, a day
14. Start a journaling practice
15. Watch the sun rise or set – don’t post it either, just watch it happen in real time.
16. Watch a really funny movie or show – laugh until it hurts.
17. Get a massage – just because it feels good, not because something hurts.
18. Spend time out in the garden – get dirty!
19. Connect with an old friend.
20. Say “No” to a demand being made on your time
21. Meditate
22. Scrapbook
23. Learn an instrument or a language
24. Plan your next vacation
25. Visualize your next vacation
26. Breathe for relaxation
27. Take up a new hobby

So, if you’re not in the habit yet of nurturing yourself regularly, I’ve just given you some easy ways to begin your self-care practice… TODAY. Do you see how simple this can be? Figure out what combination of a few different things works best for you.

Maybe your self-care regimen does include a trip to the salon or massage therapist once a month, and that’s fine too, but self-care should become a daily, weekly and monthly practice.

If you take the time for even just a few minutes of daily self-care, you’ll be able to show up to the world from a place of inner peace, feeling more balanced and less stressed out.

A significant key to a stress-less life: The Miracle Morning Ritual – which will be the next post in this Self-Care Series.

Now it’s your turn…

• What will you do to add self-care to your daily routine?
• What can you remove from your schedule that isn’t a priority?
• What kind of self-care goes with your personality?

I’d love to know.

If you’d like some help to best manage your time and add in some all-important self-care routines that will help you feel happier and healthier, and create a more healthy relationship with your body, I’d love to help.

E-mail me at lwadsworth@verizon.net to schedule your FREE ‘Healthy Living’ Strategy Call and we’ll design a self-care practice that’s right for you.

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Recipe

I’ve got a great sweet treat for you: coffee + chocolate… for your face! Yep, it’s a little DIY spa treatment you can whip up with a few ingredients that are probably already in your kitchen.

Coffee “Mud” Mask – Face & Body Recipe

(2 applications for face or 1 application for larger area)

Ingredients:

• 2 tsp coffee grounds (caffeinated; hang on to the coffee grounds from your morning cuppa!)
• 2 tsp cacao powder
• 1 tsp apple cider vinegar (ACV, unpasteurized; can substitute with witch hazel or rose water if you have extra-sensitive skin)
• 1 tsp honey
• 1 tsp filtered water (or more if needed)

Preparation:

1. In a small glass bowl mix coffee grounds & cacao powder with a silicon spatula.
2. Add wet ingredients and mix until a paste forms. If it’s too thick, add a bit more water until desired consistency is reached.
3. Using your fingers, spread mask over face or desired area, and let sit for 10 – 15 minutes.
4. Rinse off with warm water using circular motions to get some gentle exfoliation of the skin.
5. Pat dry with a clean towel and apply a rich moisturizer – perfect routine before bed 🙂

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