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

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

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 :) 

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...)

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.

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!

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? :)

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.