Strrretchhhhh...

Selfcare Emergency Meter: Preparatory Measures and Pick-Me-Up
Time Commitment: 5-10 minutes

I have loved to stretch ever since warm-up and cool-down stretching for cheerleading in high school.  It helps me to reconnect to my body.  How many of us live our lives straight from our brain?  Some days I just power-through as a floating head, which no attention to my body except when I dress in the morning.  Our bodies are amazing mechanisms with intelligence built-in all over!  We cannot give our brains all the credit, in turn, forgetting about our bodies.  

I am trying to get back into stretching.  It's free, easy to do (it's not necessary to turn yourself into a pretzel), and the option is always with you because it's impossible to forget your body at home.

Procedure:
Sometimes I lack creativity.  Thank goodness for YouTube :)  I searched "guided stretching."  Feel free to search and try many.  Let me know what your favorite is!

I have attached the following video because it is thorough, yet short.  My goal is to memorize the stretches, and complete the routine in the morning with fun music to wake myself up and help prepare for the day.



Why this is wonderful: Stretching reminds me that I'm a whole person, all by myself.  Many times my days are spent meeting other peoples' needs (that is basically the definition of the mental health profession!).  That is okay because it's what I love, but I am responsible for giving back to myself (as we all are!).  Stretching brings my intention and consciousness back to my own body, giving appreciation to this wonderful mechanism that enables me to do the work I love. <3

Note to future self

Selfcare Emergency Meter: Preparatory Measures
Time Commitment: 15-30 minutes

Unfolding and unfolding and unfolding, with colored pencils, March 2013

Life transitions are hard.  That seems to be the main theme popping up in my life lately.  Endings and beginnings...  I will complete my master's degree in two months, bringing my formal student career to an end.  Twenty of my (nearly) 25 years of life have been spent as a student.  This transition is a big deal.  It's filled with excitement and sadness, and everything in between.  Creation of a note to my future self is something I have done to respect these conflicting emotions and help integrate the experience for myself.

Procedure:  For my "note," I actually created a card.  Who doesn't like to receive hand-made cards??  I used watercolor paper because I did not have cardstock on hand, and I created a pleasing collage on the front.  I already had pictures that I pre-cut from a variety of magazines, and I chose a combination of pictures that seemed to represent my step into the unknown when I graduate.

*Keep in mind, this note is for you to open in the future.  More on this later.

On the inside of the card, I thought about what I will have accomplished once I graduate (think about goals you plan to achieve, where you hope to be in your life when you open your card in the future).  I inscribed a note with the underlying meaning of: "you've made it, now you're on to other things that will be great" and "the past has been important, but now you will have the opportunity to reach a higher potential."  The note should be encouraging, supportive, and honest.  Really.  Don't try to B.S. yourself. :)  I also tried to avoid concrete predictions like, "I know you have the best job ever now," because that may set you up for disappointment.  However, including your hopes (such as: "I hope you have a job you enjoy now")  might be helpful because obviously hopes are not guaranteed, but your future self might find the information interesting.  On a whole, the importance of this message is that you're rooting for your self in the pursuit of your goals--and that, in itself, is incredibly powerful.

Last, but not least, put your note in an envelope and seal it.  For mine, I wrote on the outside of the envelope "Open at the end of May."  Put a future date on your envelope that is appropriate for you, but I would recommend doing at least 2 months and at most 6 months.  Don't lose your note, and don't open it early!  Attach it to your wall calendar under the month you will be opening it, and you won't forget.

Why this is wonderful:  The act of making the note ends up being a pretty good self-esteem boost, or at least an interesting way to  give yourself perspective.  It can help to get out of the rut of over-thinking the future by directly confronting what is worrying you.  This can put you at ease in the present moment.  Aaand, as a BONUS you get to open it down the road, after you've forgotten what you wrote, and feel like a very special person.

Write a Letter

Selfcare Emergency Meter: Pick Me Up!!
Time Commitment: 1 hour

Ok! So, I'm taking advice that I've gotten from my Mom a million times, and I'm sharing it with YOU (because it works...sigh)!  Today, I am working with Worry.  To me, Worry is about control.  Worry is trying to control a situation with our minds without actually doing anything about it.  Some situations don't directly involve us and we cannot make choices for other people, so we Worry, thinking thats all we can do.  Here is something we can do to resolve that Worry.

Procedure:  We are going to write a letter to the person/people we are worried about.  This is not about putting pressure on yourself to write something incredibly inspiring.  This process is about being honest with, and taking care of yourself. 
*There is no requirement saying you even have to send this very personal letter*

Feel free to do a "brainstorm" first.  Write phrases, thoughts, ideas, and feelings down as they relate to your Worry.  Use these to guide your letter.  Beware of tangents by coming back to your feelings in regards to the matter.  Your own feelings, no one else's.  Be honest.  Note how you are feeling in your body, as well as emotion-wise.  (My hands were trembling as I wrote my letter...)

If you are planning on sending your letter, read and re-read the finished product-- how would YOU feel if someone wrote this letter to you?  If your answer is in the ballpark of "judged" or "offended," you may not want to send it.  This is perfectly fine as well, because venting in a letter and not sending it is just as helpful!!!
(and, yes, that is a picture of a "Howler" message from Harry Potter)

When finished writing, let your Worry release.  It is all written down for you to come back to if you choose.  Let that Worry live on the paper; it has a new home, and doesn't need to reside in your body and brain anymore.

Why this is wonderful:  This is a good way to externalize your feelings in word-form.  Externalizing is getting it out!  The process helps to dislodge this Worry and keep it from affecting you in an unhealthy way.  Obviously, it will still affect you in some ways because you CARE :) but it is not your burden to carry. 
Also, if you decide to send your letter, the authenticity and vulnerability you displayed within may just open new, deeper avenues of communication with the person/people you send it to.

PS.  Mine goes out with the mail tomorrow.  Fingers crossed. <3

Postcard Project, Pt. 1

Selfcare Emergency Meter: Pick Me Up
Time Commitment: 5 min, here and there till finish

This project was originally created by my friend/classmate, Kathi.  It involves reaching out to people who have been special to you at different times in your past--through life's highs and lows.  Ultimately, she sent these special people a letter acknowledging their influence on her life, as well as a prompt for them to decorate a self-addressed and stamped blank postcard (included in the envelope with the letter) to be sent back to her.  Kathi's version involved exploring and expanding what "family" means. 

Her process throughout this project was so inspiring that I wanted to try it myself!  My own version explores "friendship" in a similar way.

Procedure:  I set up a very organized, step-by-step procedure for myself, which I completed with 5 minutes here and 5 minutes there, so I did not get overwhelmed!
   1. Gather/buy materials: stamps, blank postcards, envelopes ("invitation" size worked nicely for me)
   2. Compile list of friends you would like to include.  This could be a short list or a long list, depending on how much work you can put into the project.  I picked 12 particularly special people.
   3. Gather addresses for your list.  Private Facebook messages worked well for this step.
   4. Type a (single) letter that will go to every person on your list.  Include: explanation of project, why you chose these people, prompt for postcard decorating, and what you will use their responses for. 
First, I chose not to make individual letters for each person because I thought it might skew their responses.  I wanted to see how each person would react uniquely to the exact same letter.  I did, however, explain this detail in my writing, just to acknowledge this seemingly impersonal aspect.  Second, my prompt was: "What does friendship mean to you?"  I made sure to explain that whatever "answer" the person came up with was perfect and correct.  I encouraged creativity, noting the "answer" could involve words, shapes, colors, etc.  Last, I let my friends know that I will be writing blog posts about this project and they should let me know if they would not like their postcard to be featured.
  5.  Self-address and stamp enough blank postcards for your list
  6.  Stamp envelopes and write friend's addresses.  During this step, I encourage you to think about each person.  What memories come to mind?  Happy ones?  Sad?  You may not have talked to this person in awhile.  Notice the vulnerability that comes up around reaching out to others.  Especially other people that are important to you.  Reaching out is hard to do sometimes, but the possibility of the person reaching back can be incredibly rewarding.
  7.  Place a letter and postcard into each envelope, and mail them off with a sense of hope and pride :)

Why this is wonderful:  It attends to your brain!  The process of this project stirs up old feelings and memories, and hopefully a few smiles.  For me, it was helpful to realize how many people I really do want to keep in touch with--how many special people I have met in my life.  Although I did not include every single person who has touched my life, this process definitely reminded me to be thankful for what I have and what I have had in the past.  It is also another lesson in patience; we do all this work to get the letters in the mail, then....we wait.  (But, that's a story for Pt.2)

Date night- with yourself!

Selfcare Emergency Meter: Pick Me Up/Overhaul
Time Commitment: a few hours to 1 evening

I was planning to write a magnificent post about finding empowerment in taking yourself out to do things--being your own date.  I find it refreshing to be able to take myself to lunch, only bringing a book along if needed.  Or, I like to carry a sketchbook to a coffee shop and be in my world, not worrying about everyone else.  Or, many other things that get me out of the house.

I said I was planning because I am not going to go into detail about this, instead I recommend that you watch the following clip from youtube (about 5 min long).  My roommate, Hannah Brann, showed this clip to me and it's truly magical.  It says everything I wanted to write, so please, enjoy (and share)!

<link to video, in case the above won't play>

Why this is wonderful:  This encourages you to cultivate the relationship you have with yourself.  It allows you to sit with possible uncomfortable, awkward feelings, and realize those feelings are okay and entirely human.  The video holds such a gentleness around the importance of being alone sometimes.  It certainly doesn't negate the importance of relationships.  In my own experience, I believe that working on my ability to be with myself helps me to be more authentic in relationship. <3

Second Morning

Selfcare Emergency Meter: Overhaul
Time Commitment: 1 hour

Do you ever have particularly stressful mornings that set your entire day up for disaster?  I do!  It's super distressing because morning is my favorite part of the day!  By no means is this selfcare tool only for morning people though--just ask my roomie!  "Second Morning" is about giving yourself a second chance to have a good day.

Procedure:  When work, a relationship, or life in general is stressing you out or taking every ounce of your energy all before noon, the rest of your day could look rather bleak.  When you notice this negative inner prediction arise--hold it!!  Recognize and acknowledge that this is a moment of choice!  Choose to have a Second Morning; a re-do, if I may.  Notice the stressors from your conventional first morning and let them go.  They already happened, so they don't need to affect your current mood in this new moment in time.  The stressors may take further deliberation, yes, but do not hold on to those spinning negative thoughts and feelings. You have a choice!  Restart the coffee pot (I usually switch to decaf at this point...).  Inhale that comforting aroma.  Take a little walk with your coffee: around the office, down the street, around your house.  Feel your footsteps on the ground.  Reconnect with your body.  Continue your day.

Believe in your Second Morning.  Have faith in this fresh start and it may surprise you with how well it works!

Why this is wonderful:  First, it uses multiple senses.  Engaging these senses allows you to reconnect with your body and bring your energy back inside, instead of spilling it all around you.  Second, this highlights an element of choice that we have in our lives.  You are not doomed to have a "bad day."  Rejoice! :)

**Thanks Twinkle Lights facebook page for the pictures I used in this post.  Good stuff! <3

Yardwork/Gardening

Selfcare Emergency Meter: Overhaul
Time Commitment: 1 hour increments; ongoing

Relaxing- a mysterious phenomenon people may accomplish during that elusive construct known as "free time"

So, one goal I have for this summer is to learn how to "relax."  It really is as mind-boggling as the definition I have written above.  I have 18 consecutive years of education under my belt as of now.  I am good at school.  Now, I want to be good at relaxing!  I need it!

In the past couple of weeks, I have found working in my yard to be intrinsically rewarding and, quite possibly, relaxing. 

A bit of background about my yard:

It is shared by 6 people who live in the house.  It has been a site for storage and/or accumulated junk from people that have lived there in the past: car doors, bathtub, tires, etc. Six people are renting the house, but rarely does anyone want to put their time, money, or energy into the yard since we don't own it.  I have decided (maybe because I enjoy Better Homes and Gardens waaayy too much) that I want to adopt the yard and make it an enjoyable place to hang out.

Procedure: Get to know the area you're working with first.  I sit in the yard a lot and look at it.  I enjoy the breeze, the occasional sunshine streaming through the leaves, and the odd, wooden, bobbin-like piece of furniture we use for a table (see picture).  I spend time with the yard, building a relationship around my belief in its potential.
Next, begin a 3-phase process with small, measurable (and achievable) steps within each phase that will foster your own success. This part was very helpful for me to organize my thoughts; it's easy for me to get overwhelmed by looking at the big picture too quickly.  The three phases are: Break-down, Rebuild, and Polish. Break-down, for me, consists of getting rid of items in the yard, weeding, pruning, and getting the lawn mowed so I can see what I'm working with.  Rebuild consists of delineating where flower beds will go and blocking areas off, then repairing the lawn by planting grass seed.  Polish is the fun part because it's when I get to plant things in the flower beds and add nice things to lawn (patio chairs, etc.).  It's good to remember that that phases do not always go in perfect order and each can be repeated as needed.  The phases provided a structure to motivate action, and are definitely not rigid.

Throughout the process, I am striving to be cost-effective, not only because it's smart, but because it's really my only option! :)  I am utilizing friends and craigslist.  I have borrowed yardwork equipment from friends, and have received plants from friends' gardens.  I have been selling the random stuff out of the yard on craigslist.  I have also been scouring craigslist's "free" section as well as their "farm and garden" section.  Additionally, I answered a lawn-mowing advertisement on craigslist and had the lawn mowed for $20, AND I got valuable advice from him on my next steps with the yard as well as things to be weary of.

Wow, that's a lot of words for today!
Let's get on to why this is wonderful!

Why this is wonderful: It attends mainly to movement and sight. 
I feel really good when I'm working in the yard.  Raking, weeding...bending, stretching, reaching.  The work is great for my body.  My muscles feel it afterward and I didn't have to go to the gym.  Also, this movement is good for re-discovering that connection between my mind and body.  Refreshing.  As for sight, the space becomes much more welcoming and comforting when you can see the care put into it.  It's incredibly rewarding for me to see the tremendous amount of progress I have made in a short time. Yes, some things take more time (like grass growing...), with delayed sight-gratification, but that is great too!  Gardening and yardwork are amazing practice for cultivating patience. And one could never have enough patience....

Fiction!

Selfcare Emergency Meter: Pick Me Up
Time Commitment: 45 min.+ increments

Summer break is here--yippee!  You know what that always seems to mean to me? Reading for fun! During the semesters, it's almost unheard of to dip into an engrossing book of fiction even once, due to the large amount of required reading from textbooks and articles I have to do for my classes.  But, now,  <sigh> it's time for fiction.

Procedure:  Oddly enough, it all starts with a book!  Choose one from that dusty stack on your desk that's been waiting months for you to give it some attention.  OR borrow a good one from a friend.  That's my favorite, because then you have someone to talk with about the book during suspenseful parts!  OR check out your public library, those are always fun to explore, and librarians are usually pretty good at helping you find a book that you will enjoy (it is their job!).  OR hit up your local used book stores or thrift shops.  I always find hidden treasures for cheap in those places.

When choosing a book for selfcare, I recommend going for a topic that is not directly relatable to your current situation in life.  For example, I am not going to choose books about student life.  I'm trying to let that subject rest a little in my brain--remember, it's my summer break! Science fiction is something I really enjoy reading for selfcare.
Next, find a comfortable, welcoming place for the reading to take place.  I like to read in the morning, coffee in hand, sitting in a chair in the yard, soaking up sunshine.  Or, snuggled up on the couch, with a super soft blanket, and a kitty curled up on my lap.  Do what works for you--be mindful of each thing contributing to your comfort.  Notice what you're doing.

Lastly, keep your mind open while you're reading.  Open for learning.  I feel like I learn the most about life, culture, relationships, etc. when I am reading science fiction. Just because we are reading fiction, doesn't mean we can't learn from it.  It's all about metaphors. :D

Why this is wonderful:  It attends to your BRAIN!  Reading fiction allows one to escape their current reality for a bit and gain a different perspective on their life at the same time.  Not to mention reading, in general, is good for increasing your vocabulary whilst giving you interesting things to talk about with people.  Success!

*Note: first book pictured (A Separate Reality by Carlos Castaneda) is actually deemed non-fiction.  I included it because it reads like fiction :) 

Know your selfcare--Know your SELF!

Selfcare Emergency Meter: Preparatory Measures
Time Commitment: ~5 min.


Let's think a moment about our current selfcare strategies (like I ever stop thinking about them!).  For example, when you come home from a long day's work, or when you are stressed about a conversation you had with a loved one, what do you do?  Sometimes there is a favorite TV show or a bubble bath in order.  Or a nap.  Or writing in a journal.  Or eating delicious food.  In this post, I want you to notice what you do, and what it does for YOU!


Procedure:  This technique, similar to the Venus Flytrap post, is an ongoing process that invites awareness.  I will give examples, then you can start identifying your own.

Sometimes when I'm stressed I ________ for Selfcare:

*Watch a movie.

      What is my intention?

           1. Bring my spirits up, meanwhile gaining space from and perspective on the stressor
                   OR
           2. Zone out and avoid the stressor
In this example, both intentions are possible at different times, with different stressors.  Neither is the "right" answer.  Just notice what the intention is and do not judge it.  Use awareness (again, not judgment) around using intention #2 too much, because it may actually be increasing your stress levels when used all the time.

*Take a nap.
      What is my intention?
           1. Get some rest so I can start anew.
                   OR
           2. Block the feelings the stress is creating.
As with the last example, both intentions are completely valid, and I definitely take naps for both reasons.  This exercise is about awareness though.  Within myself, I notice when I use intention #2 often, I get kind of zombie-like and disconnected from the world.  And sometimes, I just get sad!  Having an intention to "block the feelings" does not always mean feelings are successfully blocked.

*Clean my house.
       What is my intention?
           1. Create space and organization, so I can face my stressors.
                  OR
           2. Procrastinate from facing my stressors by being way more detail-oriented than usual.
You might be noticing a trend in these examples and intentions.  All of these are authentic examples from my everyday life.  I like to take note of my intentions because they can really affect the quality of stress relief I gain from my selfcare methods.  And it's good to know!

Why this is wonderful:  This is another post that is helpful for cultivating awareness.  Awareness is key for quality selfcare!  Something that works for someone else, may not always work in the same way for you.  Know your selfcare and know your SELF :)

Venus Flytrap- for pesky automatic thoughts

Selfcare Emergency Meter: Pick Me Up
Time Commitment: varies, can be done while multi-tasking

So I have been dealing with the most unspeakable of all emotions lately--ANGER! Grr!  Usually when I am angry, I suppress it.  Not healthy!  Suppressing anger just pushes me to EXPLODE at things that might seem insignificant to most--but it's the darn straw that broke the camel's back.  But, as I said-- Not healthy!  Recently, I have been experimenting with not suppressing my anger.  I have been looking in its face and examining it.  I have discovered that part of my own anger is cultivated by my own negative automatic thoughts.  Hence, this wonderful blog post.


Procedure:  This technique is an ongoing process.  You will start with a "baby" mental Venus Flytrap, and eventually it will grow to a large and powerful Venus Flytrap that few negative automatic thoughts will get past.  I will instruct you as to how to get this baby growin!  First, notice when you are feeling an angry (or sad) emotion.  Anger and sadness are actually closely related; usually there is some sadness buried under anger.  Anyway, notice the emotion and acknowledge it.  Think or say aloud (very specifically): I am angry (or sad). This may sound super simple, but it isn't all the time.  Many times, I do not like to admit that I have emotions, that maybe admitting them would make me weak. Ultimately, everyone has a full range of emotions.  They just do.  And acknowledging them helps one to understand them, instead of just acting crazy without knowing why. :)  Ok, next, sit with that emotion.  Sitting with the emotion involves noticing what thoughts and memories automatically pop up when acknowledging the emotion.  Some of my negative (not all the thoughts that pop up are negative) automatic thoughts when I am angry are: I am overreacting.  I shouldn't care. I'm being stupid. Rarararara, and so on and so on.  There are tons of these thoughts.  With noticing these, you are exercising your Venus Flytrap and catch these thoughts.  Catching the thoughts allows you to see the choice in accepting them as truth (and defining yourself with that thought...) or reevaluating the situation.  For example: I am overreacting.  Ask, "Well, am I overreacting??"  Usually I find that actually my anger is valid, my feelings were hurt in this way or that, or the situation on the surface tapped into a deeper pattern of situations, and it is okay for me to be angry.


Why this is wonderful: Well, this is an internal process and actually doesn't involve external senses.  BUT, it is fantastic because you are cultivating AWARENESS.  And creating a new mental friend at the same time :)  Allies within ourselves can be hard to come by at times, what with all of our self-consciousness and self-judgment--this little friend supports us in our sanity by giving perspective and compassion to those critical pieces of ourselves, which, in turn, helps us keep it together! (This is a good thing...)

Write it down-with art this time!

Selfcare Emergency Meter: Overhaul
Time Commitment: 45 min. (or more if you wish)


Hey there friends!  It's time for me to resurface to write another post.  No, I have not forgotten about you.  You are always on my mind :) With school and life and everything in between, this Selfcare Fairy got a little bogged down!  I admit it. That doesn't mean the selfcare stopped flowing though--don't worry about that!  I am back to let you in on some of my Selfcare Adventures from the past month.
The current post is about a project I actually started in the summer, forgot about, then came back to me recently.    This "Overhaul" option is an altered book that has become my visual diary for the things in my life that I simply don't have enough understanding around in order to write about them in words.

Procedure: Start with an old hardback book, preferably one you are not attached to.  Snag one at a thrift store for under a dollar.  Skim through a few pages of the book (anywhere in the book, not necessarily the beginning) and find a phrase that speaks to your mood in the moment.  Most likely the phrase will be completely out of context for the book, and that's the point, you're making your own story in this book.  You may block out the phrase(s) on the page with acrylic paint or collage materials.  I have been using collage materials a lot lately.  (I may or may not have been conned on the phone into subscribing to 9 magazines...) 

It is important to let your automatic reactions guide you--don't think too much.  Pick the phrase, paint color, collage image that jumps out at you first.  Don't overthink.  If you think you're messing up this page, who cares? There are a million other pages in the book.  That's the beauty of this project.  Do what you want to the page.  When you finish painting/collaging, does the page feel done?  Maybe you need to grab a sharpie and write extra words or draw your own pictures.  Maybe you need to rip the page and sew it back together.  Oh the possibilities!  You are done with the page when it feels done.  This may take more than one session, and that's ok!  This project is meant to accompany you for awhile in your life; it will not be done in one sitting.  After you work on your page(s), sit with it.  Reflect on it.  Are there any relevant metaphors popping out to you ("this image means this to me")?  What does it mean to you in the moment?  It can mean anything you want, it's your project, it's your visual diary.  Look back at it the next day, week, month.  Maybe it will mean something different.  You might learn something new about yourself.


Why this is wonderful: It attends to 1 major sense: sight.  This project serves as a way of externalizing confusing parts inside ourselves so we can look at them and examine them.  Using our automatic reactions to dictate the page, we help unconscious material to surface, eventually fostering a deeper understanding of ourselves. Yeah!

Community in the home: a group effort

Selfcare Emergency Meter: Preparatory Measures
Time Commitment: varies, daily 

I was thinking this morning, how in the heck am I still standing (hence the above video) after the overwhelming week I have had so far? What has been nourishing to me as selfcare? Then, it hit me: my roommate and I have been building a sense of community in our home.  It may not sound that important, but it is!  Community is a supportive, interactive environment.  It is where people can be open, aware, and feel safe together.  Community in the home has kept me sane through writing papers I have due in every class this week.


Procedure:  There are multiple ways this can be cultivated.  I will focus on a few ways my roommate, Hannah, and I have been working on that surround food.  Talk about food together.  What foods do you like?  What foods do they like?  What foods do you want to experiment with?  Go grocery shopping together.  What are you buying?  What are they buying?  What can you share?  


Choose a recipe and cook together, or at least be in the same room when the cooking occurs.  Talk, ask questions.  Food usually brings up family stories, both happy and unhappy.  Share your stories.  Listen to their stories without cutting in.  Sit and listen.  Remember what they say.  Let this person be important to you and let yourself be important to them.  With community, a best-friendship is not required.  Respect, patience, and support are required.  This is a group effort.


**If you live alone or want to continue expanding on this model, you may enjoy getting to know your neighbors and creating a larger community.


Why this is wonderful: The examples I provided attend to multiple senses, but these are not why this is wonderful.  Building community helps me to know that I am not alone.  As important as independence is, we cannot do everything on our own.  We need friends, family--relationships--to help prop us up when we are not able to take care of ourselves.  Humans need a support system to survive.  Attending to the one we already have in our home is a great place to start.

Vision Board- more perspective on life

Selfcare Emergency Meter: Pick Me Up/ Preparatory Measures

Time Commitment: 30 min- 1 hr/ 2 min.

My new roommate, Hannah, suggested this technique to me the other day.  It is truly wonderful!  A vision board allows you to hone in on a personal goal, make a collage out of images meaningful to that goal, and then have a tangible reminder of the goal's presence in your life.  It really helps to provide perspective when you might be bogged down by everyday-life stressors.

Procedure: Making the vision board is the Pick Me Up.  Looking at your vision board everyday is the Preparatory Measure.  Now, gather old magazines and other collage materials if you wish.  I actually used Polyvore.com to create my collage on the computer.  I found out about Polyvore from my friend, Chelsea's, wonderful home DIY blog: http://apt205b.blogspot.com/search/label/DIY (Check it out!).  Polyvore's original purpose is to form your own fashion spreads online, but with its plethora of little collage pictures, it works wonderfully for this vision board idea as well.  When creating your vision board, think of a long term (0r not so long term) goal.  My goal is to travel.  I want to get out of the country.  I want to learn about other cultures.  I want to have the opportunity to live abroad.  I collected digital pictures that really exemplified these wants for me.  Choose pictures that have a real "fit" to them.  Do they feel right to you?  Choose pictures that include steps of reaching your goal.  How will you make your goal come true?  Do you really want it to come true?  Note ideas of obstacles to your goal that come up in your mind.  Are they real obstacles? Can you research to find ways around them? All of these extra thoughts give your goal a foot in the door of reality.  It's the idea of being able to manifest what you want in your life, if you want to take the project that far.  When you finish with your vision board, look at it.  Look at it everyday.  Think about it.  Are you taking steps right now toward your goal?  Are you taking steps right now away from your goal?  Your vision board can really help to provide you with a burst of hope and excitement everyday.

Why this is wonderful: It attends to 2 senses: sight and touch.  Seeing your goal everyday helps to remind you of it, and motivate you toward it.  The texture of the vision board itself may not be too interesting, but being able to hold your goal in your hand is quite the empowering experience.  Your goal becomes within your reach, literally.  You are that much closer to it.  The vision board helps pull you out of the little annoyances of the day, and gives you a look at a bigger picture--your bigger picture.

Write it down...

Selfcare Emergency Meter: Overhaul
Time Commitment: 30 min (or more if you wish)


Ok folks!  Things have really been kicking up in school and life for me lately, and I have found myself needing many more "Overhaul" options.  As I have mentioned before, there is no single Selfcare technique that magically fixes all stress, so I am constantly hunting for more.  This is an old, simple technique, but it is one that I don't use often enough.  Probably because it is hard to be honest with myself without being harsh.  This takes practice and awareness to give this technique a chance to work magic.


Procedure:  Nope, don't start the music.  This is one case where music can be distracting to what you need to get out of your system.  Grab a pen and your journal, or an old notebook that can serve as one.  Write the date and let your thoughts flow onto the page.  It does not matter what shape the sentences come out in, you are not trying to impress anyone.  The purpose of this is to let thoughts and feelings out, without having to drag another person into the drama (although that is good to do sometimes).  Doodle if you feel the need to doodle.  Address the feelings that are coming up in you, and your bodily responses.  Is your body tight?  Does it feel heavy?  Is your stomach churning?  These are important things to be aware of.  Stress and emotion manifest in your body, pay attention.  Most importantly, be honest with yourself.  But, be careful.  Honesty does not mean: "Wow, I am such a jerk and a horrible person."  It means, "I feel like a jerk right now" and realizing that the feeling does not define your being.  And if you feel like it does define your whole being, be honest about that.  Use awareness.  It's OK to have thoughts, even ones you wish you did not have.  Write what you need to.  Your second guesses, your "crazy thoughts," your hopes, and worries.  Every situation had multiple facets.  It's OK to be excited about something, but also worried or anxious.  Be true to yourself, and be gentle with yourself, and this simple technique could work wonders!


Why this is wonderful: It attends to 1 sense: sight.  This technique might not be pretty all the time, but seeing the words on paper is SO validating.  It makes you feel less crazy for having all these random, conflicting thoughts floating around.  And, it really helps cultivate the relationship you have with yourself!  You can be upset with yourself and still love yourself.  It's good to have open communication with yourself. (OK, I just used the word "yourself" a million times, but I'm leaving it).  This open communication might just help you in your other relationships as well!

Homemade Parfaits- perfect for a snack attack

Selfcare Emergency Meter: Pick Me Up
Time Commitment: 2 min (preparation)  5-10 min (eat)


Recently, I have remembered my love for vanilla-flavored Stonyfield organic yogurt.  I don't know how I could have forgotten such a thing. It's soooo good.  It is literally the only type of yogurt I like.  It is especially amazing when combined with fruit and, possibly, some good granola.  The combination makes for a delicious breakfast or snack to brighten your day.


Procedure:  Open your wonderful tub of yogurt, and spoon a large dollop into your bowl.  Next comes the fruit. I am currently using frozen blueberries which are delightful, but have used frozen sliced peaches and strawberries in the past.  Fruit may be fresh, and is probably better, but I use frozen so it won't go bad before I finish it.  If  you wish to add granola, go ahead, but make sure you use some with a good, consistent flavor and texture.  I have had some that seemed like there were thorns in it or something--weird.  I like to crumble up an Herbal Oats granola bar into my parfait from time-to-time.  Delicious.
When it comes the time to eat your parfait, whether it is immediately or on a break at work, take your time to enjoy it.  Notice those different flavors and textures dancing magically on your tongue.  Appreciate this gift to yourself.  Let it rejuvenate you.


Why this is wonderful: It attends to 1 main sense: taste.  If you believe this is delicious, it can be a very nourishing snack.  The various flavors and textures are interesting to the palate.  Interest awakens awareness. Awareness arms you for the day ahead!

Organize- in small doses

Selfcare Emergency Meter: Overhaul
Time Commitment: 30 min to 1 hr


Organizing in small doses.  Notice I did not say "clean."  Sometimes I have an aversion to the action of "cleaning," but calling it "organizing" turns it into a likable, rejuvenating experience.  In the end, my mind actually feels more organized and ready to take on the world! (or another pile of homework...)  Check out this interesting little article to understand what I mean: Home Relaxation: Why it Pays to Organize Your Home


Procedure: Turn on a chill, but invigorating album to listen to (optional, but I maintain that music makes almost all experience better!).  I was listening to Blonde Redhead's album "23."  Always good stuff.  Then, light a scented candle.  The candle seems to make the organizing experience more intimate and nourishing.  My current candle of choice is Pumpkin Spice scented, because I am a fanatic for fall!  After the music and candle are in place, now you can begin the organization!  I specified "small doses" because my house can get pretty messy during the semester and I will get overwhelmed and discouraged if I focus on the whole thing at once.  My focus generally revolves around laundry or dishes, although sometimes it might be about de-cluttering certain areas.  Today, I tackled the laundry.  I separated the clean from the dirty, and threw the dirty into the wash.  I put away the random shoes and art supplies that were originally hiding under the clothing on my floor.  I made my bed.  Then, I folded the 2 loads of clean laundry from last week, placing them in little piles on my bed, and put them away.  It's so nice to see large portions of floor in my bedroom!  Rejuvenation achieved!


Why this is wonderful:  It attends to 4 senses: sight, sound, smell, and movement.  The sound and smell aspects make the experience seem more like fun instead of work.   The sight element is really helpful reinforcement when you finish your small dose of organization; you can see your productivity, which is always helpful for me.  The movement part is the most important, and you may not have even realized it!  Being on your feet and walking from room to room or even closet to dresser gets your blood flowing.  It wakes you up and makes you more alert.  So, as your space becomes conducive to work, your mind does, too!

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!