Cookies- selfcare to share

Selfcare Emergency Meter: Pick Me Up
Time Commitment: 1 hour (preparation and cook time)


I was thinking the other day, I have been living in my current apartment since February, and I hadn't baked anything from scratch the entire time.  Why not?  I like baking, actually I really like baking (every once in awhile).  But, I guess "I didn't have the time."  Well, yesterday morning, between onslaughts of homework, I made time!  I had grocery shopped the day before according to the perfect recipe I found online.  I was going to experiment with vegan baking by making Vegan Lemon Sugar Cookies. (click link for recipe!).


**If you want to experiment with vegan cooking yourself, check out this link: Vegan Substitutions and Converting Any Recipe to Vegan  I found it really helpful because not all people may have access to things like "vegan margarine" that was required for my recipe.  Luckily there are a million Whole Foods stores in Boulder, so I was able to find the darn vegan margarine.  :)


Procedure: Turn on your favorite album of the moment (optional, but fun); I had Foster The People's album "Torches" playing.  Gather your ingredients, measuring cups and spoons, and mixing bowls.  Start preparing according to your recipe of choice, but use awareness.  Note the colors, textures, and scents of the ingredients.  How do they change as you add something else?  What happens to the texture when you mix it with the mixer?  Use curiosity.  When rolling the dough into balls in preparation for the cookie sheet, notice the stickiness of the dough.  Sample a bit of the dough (remember, there are no eggs, so this is OK!), what does it taste like?  Do you like it?  Does it remind you of anything?  Anyone?  Bake the cookies according to the recipe.  Be careful not to burn them!  When all the cookies are done, share them with your friends, family, and/or co-workers.  This is an opportunity for you to be the Selfcare Fairy for the day, sharing little bits of hope and happiness with the world!


Why this is wonderful: It attends to 4 main senses: sight, smell, touch, taste.  Paying attention to the little things and the details as you move through the recipe helps you to enjoy the process more and brings you into the current moment.  The stress in your life seems smaller and more manageable.  Also, I like taking breaks from homework to cook because I still feel productive- You gotta eat, right? :)

I Am Thankful For...

Selfcare Emergency Meter: Get Me Through the Day
Time Commitment: ~5 min.


So this idea...is not my own.  Yay! A suggestion!  A friend at work, Michelle, mentioned this technique when we were talking about my blog.  She likes to use it when she is feeling a bit pessimistic.  I tried it, and appreciate the elegant simplicity.  The process even inspired the new chalkboard I have on my blog!  Now, I'm sharing with you.


Procedure:  At times during the day, I find my brain in knots.  It may be frustration, anger, confusion, or just too much work.  During these times in your life, stop, and take a brain break.  Whilst on the brain break, loosen up that tunnel vision and look around you.  What are you thankful for?  Say it aloud: I am thankful for...binder clips (much better than paper clips!).  I am thankful for...pandora.  I am thankful for...the text I just received from my mom.  I am thankful for...post-its.  And so on.  After a few minutes of  what you are thankful for, silliness will save you from your doldrums.  Repeat procedure as many times as you need to over the course of the day.


Why this is wonderful: It attends to 2 senses: sight and sound.  When you are looking around and soaking up your environment, you are helping to bring yourself back to reality.  This in combination with the sound of your voice declaring what you're thankful for, grounds you and invites perspective into the stressful situation.  The stressful situation isn't so bad anymore, is it?


P.S. Let me know if YOU have any favorite selfcare ideas you want me to try!  I might just put it on my blog, and I will give you all the credit if you're ok with that :)

Dancing- shake it offffff

Selfcare Emergency Meter: Overhaul
Time Commitment: 1 evening


I love to dance.  Really.  When I go out dancing, it really is for an overhaul.  I NEEEED it.  My life has been so stressful in unpredictable ways that I schedule a night to go dancing once a week, and I notice a huge difference in my abilities to cope if I skip one of these nights.  When I dance, I stop thinking with my brain and start to connect with my body.  I tend to get lost in my brain and logical thought patterns throughout the week.  It's as if my brain is just floating along and my body is no longer important.  Dancing allows me to let go, to trust and appreciate this mass of bone and muscle that hauls me from work to class to work all the time.
Even my nephew loves to dance <Dec 2010>:  (pay no attention to the creepy laughter in the background...lol)

Procedure: If you are not one to go out dancing, I highly recommend dancing around your house to music of your choice for an extended period of time.  It may not accomplish as much as a night out might, but it will accomplish something, and that counts.  Now I will focus on going out dancing for the night.  Preparation at home is almost as important as the going out part.  I turn on the upbeat tunes, and allow myself plenty of time for my makeup, hair, and clothing.  I am an artist, so I love to experiment, and reinvent my style depending on what mood I'm in.  Although you may not consider yourself an artist, I recommend using awareness in the preparation part.  Makeup, hair, and clothing can be forms of armor.  They can prepare and protect you for the night.  But, keep in mind to do only as much as you can be confident and comfortable with.  Rock your style!! If you are uncomfortable with your look, you are vulnerable.  I don't want you to be super susceptible to stress or criticism when the night is for shaking all of that off! :)  When you meet up with friends at a dancing venue, take your time.  Let the music pull you out of your seat.  Forced dancing is not fun, and adds stress.  I just recommend if you don't normally dance, to get up if you like a song, and try!!  Sometimes I close my eyes when I dance and just let my body follow the beat.  I have to trust my body.  You have to trust your body.  Let gooooooo...  Just try.  And drink plenty of water.
This video should pump you up:

Why this is wonderful: It attends to 2 senses: sound and movement (movement is explained in my "Music" post).  This technique has the potential to disconnect you from your critical thinking mind, which can be such a welcome release after a long week!  I have also found this to be a crucial way of expelling stress from the body, literally shaking it out. I have found that my body stores stress in my shoulders and back.  These areas get tight throughout the week and it is so difficult to relax them.  Dancing gets my muscles moving.  I move my arms, hips, legs, torso; I turn and bend; I let the music move me and I feel exceptionally better afterwards.  Also, on a more physiological side: dancing is a work-out.  This not only allowing you to burn calories easily, but gets your endorphins pumping which results in a happier mood! Whoa!

Glitter- or something shiny

Selfcare Emergency Meter: Get Me Through the Day
Time Commitment: 2 sec.-2 min. (depending on method)


It would be a lie if I said I did not like shiny things.  I don't think this is an indicator of my intelligence.  I like glitter; I like shiny.  It's a fascination that I believe many can relate to.  Shiny is pretty; pretty enhances my self-confidence; and self-confidence...  Well, friends, self-confidence can lead you to triumph when it comes to battling with stressful times.  Never underestimate glitter!  (Don't get it in your eyes though...)


Procedure: First, glitter may not be appropriate for all situations.  In those dark times, I recommend painting your nails a fun (shiny) color like my current favorite in the picture, or wearing a sparkly ring or bracelet.  The key for this method is to have the shiny available for your eyes to easily see throughout the day, as opposed to earrings where you have to look into a mirror to appreciate them.
I am going to focus on glitter at this point.  I do not use glitter all the time, although I wish I could.  I wear it on random nights when I am going out dancing, or to some concerts.  I use loose glitter that can easily be found at craft stores, in multiple colors.  For my body, I rub regular body lotion all over the parts that will receive glitter.  Then I gather a little pile of glitter in my hand (trying not to spill it all over the bathroom, but it happens) and evenly distribute it between both of my palms.  I rub my hands over my shoulders, chest, and sometimes legs.  If you start to panic with glitter overwhelm, a towel works wonders to thin the overpowering layer.  Sometimes, I use glitter on my face, but in a much more precise manner as can be seen in the picture.  I use a q-tip rolled in Vaseline, dipped in the glitter to draw designs around my eyes very carefully.  I say "very carefully" because no one would enjoy glitter lodged in their eye.  When you have applied all the glitter your heart desires, wear it proudly!  Enjoy your sparkle.  You deserve it.


Why this is wonderful: Isn't it obvious?? :)  It attends to 1 major sense: sight.  Glitter and shiny things entertain and please your sense of sight, causing good feelings to stir up in your body.  Appreciation for little things emerges and helps to brighten your stressful (or just plain boring) day.

Loud Music- but be aware of your eardrums

Selfcare Emergency Meter: Pick Me Up
Time Commitment: ~4 min (length of 1 song, or more if you choose)


Loud music... Where to start?  Well, it is an old favorite that I utilize almost everyday.  At home, I use this as much-needed break from studying.  At work or during class, I am able to pop in my headphones during a lunch or bathroom break and release some tension.  It really does "pick me up."  Loud, enveloping music transports me out of the stressful situation I am in, offers me support and delight, then allows me to keep those qualities in order to better deal with the stressful situation when the song ends.


Procedure: Pick a song with an upbeat feel, preferably one with a strong beat and lyrics you can follow along to. Upbeat is crucial because music can have a profound effect on your mood.  Depressing songs (which definitely have their own time and place) will bring you down and make you more susceptible to stress.  I recommend making a playlist ahead of time with tried-and-true feel-good tunes on it (*notice my "Music of the Moment" list along the left sidebar). If you are at home (and alone if you feel more comfortable), stand up and allow yourself to move to the song.  Allow yourself to sing as well.  You may not feel like moving, you may not feel like singing, but TRY!  Engaging your body really helps to expel stress that gets stored in your muscles and bogs you down!


If you are at work or school, the procedure is much more internal (unless the environment is accepting of singing and dancing).  Focus on the beat of the song, notice the different instruments/sounds, and sing along in your head.  Maintain awareness; this is not the same as listening to the radio on your way to work, when you make lists and plans in your head while listening.  Keep your attention on the song and thoughts related to it.  What does it remind you of?  What feelings from the song can you hold onto after the song has finished?
Polite Dance Song by The Bird and the Bee is a song on my list, check it out and you will see that it is relatively gentle, but still upbeat and fun:

Why this is wonderful: It attends to 2 senses: sound and movement.  Ok, "movement" is not a traditional sense.  But, I think of it as a bodily sense.  Most senses deal primarily with your head or hands, but what about the body as a whole?  Movement is important and nourishes the body, so I am including it :)  The song choice itself brings with it happy thoughts and memories that can flip your mood and arm you against stressful events.

Trail Mix- morsels of amazing

Selfcare Emergency Meter: Get Me Through the Day
Time Commitment: 5 min (preparation)

I never used to be much of a trail mix person before.  The pre-mixed bags always have too much of one thing (like peanuts) and I get bored and never finish the dang thing.  But, now, I have discovered the option of making my own. Many grocery stores with a health food section have a line-up of bins with separate ingredients. I always assumed these lil guys would be too expensive, but they are definitely cheap if you don't go for a whole pound of each thing at a time.  My mixes are made up of salted nuts, chocolate, and fruit; whichever options appeal to me at the time.  My current mix has pistachios, M&Ms, and dried mango (although I really like dried apricots, too).  The key is to vary tastes and textures for mix that will keep your palate interested.


Procedure: At home, keep your ingredients separate.  Combine your trail mix daily before you head off to school, work, whatever.  Do not make a huge bag of trail mix to last for days because the nuts will pick up moisture from the fruit, and lose their crunch.  I know this from experience.  Soft pistachios are not as fun to eat as crunchy, fresh ones.  Also, just mix up a small container because this is not a meal.  I use a 6.5oz. jar that originally came with artichoke hearts in it.  The small portion helps me to appreciate the individual pieces of the trail mix more.  When eating the mixture, wherever you are, slow down and eat one piece at a time.  I will reiterate that this is not meant for a meal.  The purpose is not as much to stifle hunger, but to bring you into the moment to appreciate this little gift to yourself.  Before it touches your tongue, notice the colors and textures of each piece.  Then, with your tongue, notice the textures and flavors.  Chew deliberately.


Why this is wonderful: It attends to 3 senses: sight, touch, and taste.  By giving attention and awareness to the effect the trail mix has on these senses, each morsel can help ground you into the present moment, making you better able to get through your day!

Coffee- a snuggly blanket for your insides

Selfcare Emergency Meter: Get Me Through the Day
Time Commitment: ~5 min. for preparation (varies depending on how you like to brew yours)


This is definitely an old favorite, but it deserves a post because it makes me so happy (and keeps me sane) everyday.  I enjoy my ritual of coffee, especially on Sundays when it holds my hand through an overwhelming pile of school work. I have such an appreciation for my ritual that I will spend a little extra money at the store to get the good stuff.  Yes, the situation is exactly as described in the "Jimmy" scene in Pulp Fiction:

My favorite is Peet's Coffee brand in the House Blend. I also like to pick a flavored creamer that sounds comforting.  Currently, I have liquid Coffee-Mate creamer in Coconut Creme flavor, yessss.
I drink coffee everyday, but in this post I will only describe the Sunday experience because it is the most nurturing and most helpful to this blog.


Procedure: Brew coffee in whatever way you enjoy.  I use an instant coffee maker because I can set it up super quick, then do other things while it brews.  When the coffee is ready, pour it into your favorite mug.  This step is super important.  To me, the mug makes all the difference.  All the mugs I use are large, fit in my hand(s) nicely, and have nostalgic value.  I usually use a mug that I made in a pottery class in undergrad, but I have others that friends have given me, so those are nice too!  After poured, add creamer, mix, sniff, and gulp at your leisure while doing whatever you need to do that day!


Why this is wonderful: It attends to 3 senses: touch, smell, and taste.  You feel the warmth and weight of the mug.  You smell the enveloping aroma of the coffee.  You taste its full bodied flavor and hints of sweetness.  The procedure may also appeal to your sense of sight if you find your coffee mug visually pleasing. Each sip snuggles you into the moment, whether you are at work, cleaning your house, or writing papers. It is a gentle way of helping you through potentially stressful events.


**Note: If you are not fond of coffee, hot tea or other favorite drinks of yours may work as well!

LUSH- topical selfcare

Selfcare Emergency Meter:  Preparatory Measures
Time Commitment: 2 min (after shower is best)


My favorite selfcare treat at this moment is a combination of LUSH products:  Each Peach scented lotion/massage bar with Coconut scented deodorant powder on top.


Procedure: After you get out of the shower and have toweled off, take out the massage bar and rub it all over your body.  Put the bar down and rub the lotion into your skin.  Then, shake some deodorant powder onto your hand and rub it everywhere the lotion is.  The result leaves a clean, matte finish, and YOU smelling (and feeling) great!


Why this is wonderful:  It attends to two senses: touch and smell.  The action of rubbing all of this onto your skin really helps to reconnect your mind with your body.  I don't know about you, but I get lost in my mind and thoughts while I am in the shower.  I organize my day, plan my meals, make mental notes of things to remember...  This ritual pulls my awareness back into my body so I can start my day in a more connected state.  When one is more connected, they are less vulnerable to stress :) Yay!

Welcome to Selfcare Fairy! (reasoning and insights)

Hello there!


My name is Shannon and this is my selfcare blog.  For those of you who may not know what selfcare is, it includes the many techniques a human being uses to cope with any sort of stress.  Many techniques are necessary because, unfortunately, there is not one heal-all technique for the endless amount of stressors in our lives.  Selfcare may seem optional to some, but it is really necessary in order to live a more comfortable life in your mind and body.  Hopefully this will become clearer as I post examples.


I have begun to think a lot about expanding my selfcare repertoire as a graduate student in an Art Therapy and Counseling program.  I am finding that my old methods are just not cutting it currently.  This blog is an exploration of new methods of selfcare, as well as some old favorites, that are (relatively) healthy for the mind and body.  I hope you enjoy reading about them, and trying them out.


Let me know your reactions or if you have some ideas that I should try out! :)