PSA for the Women who struggle with Self Care
Self-care is a term often used to describe the things we do that help us live well and improve our physical and mental wellbeing. Self-care plays an important role in maintaining a woman's mental health and support your treatment and recovery if you have a mental illness. As the days become shorter; I believe it is essential to help you manage stress, lower your anxiety, and increase energy. The smallest acts of Self-care can have a big impact so today I’d like to share with you some tips that can help you get started with self-care:
MOVE. EVERY. DAY. Just 30 minutes of movement such as walking can help boost your mood and improve your health. Research shows that small amounts of exercise add up, so don’t think that you need a whole hour to have a big impact.
EAT WHOLE FOOD MEALS REGULARLY AND DRINK YOUR WATER. Filling one quarter of your plate with protein and healthy omega 3 rich fats (wild-caught fish, grass fed meats, avocado, humanely raised antibiotic-free chicken, etc.) then fill the other 3 quarters with greens and veggies (raw, baked, or steamed). Drink plenty of water throughout the day while limiting caffeinated beverages especially in the afternoon.
MAKE SLEEP A PRIORITY. Stick to a schedule. Although the amount of sleep you get each day is important to health; Going to bed at the same time and waking up at the same time everyday contribute to better sleep quality and health longevity.
SCHEDULE TIME FOR ACTIVITIES THAT ARE RELAXING. Explore wellness programs or apps that incorporate meditations, breathing exercises, schedule a massage, or tea with friend...One way to incorporate relaxation into your day is to take 2 minutes to practice deep breathing at the end of your workouts. It is called habit stacking where you add a new healthy habit on top of an existing one.
SET GOALS AND PRIORITIES. Decide what is most important to you right now. Learn to say "NO" and take inventory of what you are already doing that is working for you. Set goals that excite you and be prepared to work on them for at least 6 months.
PRACTICE GRATITUDE. Remind yourself of the things you are grateful for. Be specific, write them down or say them out loud or replay positive events in your head.
FOR EVERY 1 NEGATIVE THOUGHT THINK OF THREE POSITIVE ONES. This technique has been shown helpful in managing your thoughts and staying focused on the positive. Try it now; I promise it works!
STAY CONNECTED. Reach out to your friends and family members who can provide emotional support; but also reach out just to reach out; the other person may need it more than you know.
While Self-care looks different for everybody; it is important to find what you need and brings you joy. It may take some trial and errors to find what works best for you and while self-care is not a cure for mental illness, listening to your needs can help identify triggers and what coping techniques work for you.
Each person's "healthiest self" looks different. We all have different life situations, bodies, mind, or people supporting us which means we all have a unique set of health needs. A health coach can help you achieve a higher level of well-being through collaboration, listening, goal setting, while holding you accountable. Feel free to reach out if you need help finding ways to improve your emotional and physical wellbeing.
XOXO,
Christina Rios
Certified Health and Wellness coach
Certified Functional Nutrition coach
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