We know how important it is to take care of others, it’s what we do! But we also know how important it also is to make time for ourselves. That’s why we’re celebrating 8 weeks of Self Care. Take a moment for yourself and also share each week’s tip with those you love and spread a little self care to each other!
Week 1: Affirmations
Affirmations can help you to change harmful behaviors or accomplish goals, and they can also help undo the damage caused by negative scripts, those things which we repeatedly tell ourselves.
Resource: https://www.the-guided-meditation-site.com/how-to-write-affirmations.html
Week 2: Aromatherapy
Aromatherapy triggers the relaxation response, necessary for self-care. The relaxation response can be triggered by doing something you like, such as: Deep Breathing, Walking, and Self-Massage.
That’s why it is important to make time for yourself every day, even if that means stolen moments here and there, such as while you’re between clients, in the car, washing dishes or even doing laundry. Aromatherapy is flexible and portable, and it provides a lot of diversity, so your self-care time can be most meaningful.
Triggering the relaxation response has many health benefits, including healthy cortisol levels and decreased heart rate, decreased blood pressure, improved digestion & normalized blood sugar levels.
To order oils or learn more visit: www.mydoterra.com/lisadoyle7
Week 3: Aromatherapy+Reflexology
Is important to make time for yourself every day, even if that means stolen moments here and there, such as while you’re between clients, in the car, washing dishes or even doing laundry. Blending Aromatherapy and Reflexology is flexible and portable, and it provides a lot of diversity, so your self-care time can be most meaningful. Relaxation response can be triggered by doing something you like, such as: Deep Breathing, Walking, and Self-Massage.
**Please note: reflexology maps vary and are for reference only.
Week 4: Reflexology
Reflexology works because we believe that we have microcosm/mini maps on our hands, feet and ears that mirror the entire body. It works by increasing blood circulation assisting in the release of toxins. It works by engaging our nervous system allowing the body to go into a deep state of relaxation that the body can begin to heal itself. Reflexology effects every system of the body. It really is great health prevention. Turn over this card and try Self-Reflexology.
For more on Reflexology visit: https://firmlyplantedreflexology.com
Week 5: Altruism
“the belief in or practice of disinterested and selfless concern for the well-being of others.” Wanting to help others doesn’t make you a people-pleaser or a pushover. It isn’t about putting others first & forcing your own interests & needs to take a backseat. It means you have a strong desire to give back in a meaningful way. Some of the most successful leaders were self-preserving first and philanthropic 2nd. You don’t need to wait to become a billionaire to be altruistic.
Week 6: Stretch in the Workplace
The habits we build at our desk, especially while sitting, can contribute to discomfort and health issues, including: neck and shoulder pain, obesity, musculoskeletal disorders, stress, lower back pain and carpal tunnel.
The good news is that moving or stretching is a buildable habit. For starters, you can set a timer to remind you to take a quick walk or stretch. If you’re pressed for time, there are even certain stretches you can do at your desk. See back for suggested stretches!
Breathe normally throughout the stretches, and never hold your breath. With each stretch, you may find yourself more flexible. Don’t go further than is comfortable.
Week 7: Caring for yourself with Food
ALMONDS: Get some stress-relief munching on almonds, which are rich in vitamins B2 and E. Both of these nutrients help bolster the immune system during times of stress. Just a quarter cup of almonds each day does the trick. For variety, spread some almond butter on fruit slices or whole wheat crackers. If you don’t like almonds, you can give pistachios or walnuts a try. Studies have found they can also help lower blood pressure and reduce stress.
When we’re stressed, our metabolism speeds up, reducing our potassium levels. Keep a potassium-packed BANANA on your desk for those meltdown moments. A natural aphrodisiac, ASPARAGUS is not only good for romance, it makes you happy too! It contains folic acid, which increases the levels of the happy hormone, serotonin, in your brain. BLUEBERRIES aren’t called a superfood for nothing – they’re rich in vitamin C, which fights stress. And their low-calorie feel-good buzz lasts! When we’re stressed we sometimes clench our jaws, but eating raw CARROT sticks will help you crunch that muscle tension away. Clever, huh? AVOCADOS are another great source of stress-busting potassium. Need something naughtier? Guacamole – complete with crisps to dunk – is the only way. A powerful antibiotic, GARLIC balances blood pressure and boosts your mood. A clove a day keeps stress away.
Week 8: Refill Your Teapot
Imagine you are a teapot. Yes – You are a teapot. In this teapot is your favorite, finest tea steeped perfectly. You share your wonderful tea with anyone who could use your help. You like seeing people succeed. So you give your tea to others. There comes a time when your tea runs low and you are tired and just don’t have the time to blend your tea perfect so you throw some water in your teapot and a couple of tea bags and keep sharing your tea. It might not be as good tea as you shared before, but that is the way life is. We keep going. You keep running out of tea and you just can’t keep up. You don’t have to be the empty teapot. You are allowed to spend time replenishing it. If you take the time to replenish your teapot you will feel more balanced and productive and you will actually help and care for those in your life better.
Julie Fanning goes in depth with her tips for refilling your teapot. Here are a few excerpts to remember and add to your self care routine!
1. Let go of the guilt of time for yourself. Stop thinking it’s selfish.
2. Self-Care doesn’t have to take lots of time. Put 15 mins aside to read your favorite book, sit at the kitchen table and drink your coffee alone or take a daily walk around the block.
3. Sleep 8 hours a night. Stop laughing. Sleep is imperative to rejuvenate us.
4. Remember your passions & hobbies. Focus on reigniting your passions and spend a little time doing the things you love.
5. Say no sometimes. You are not required to do everything everyone asks of you. It is ok to say, “No.”
Resource: www.linkedin.com/pulse/you-tea-pot-guide-self-care-social-workers-everyone-else-fanning