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
Showing posts with label preparatory. Show all posts
Showing posts with label preparatory. Show all posts
Friday, September 20, 2013
Sunday, March 10, 2013
Note to future self
Selfcare Emergency Meter: Preparatory Measures
Time Commitment: 15-30 minutes
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.
Time Commitment: 15-30 minutes
 | ||
| Unfolding and unfolding and unfolding, with colored pencils, March 2013 |
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.
Tuesday, February 28, 2012
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.
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 :)
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:
What is my intention?
1. Bring my spirits up, meanwhile gaining space from and perspective on the stressorOR
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.
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.
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 :)
Thursday, October 13, 2011
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.
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.
Monday, October 10, 2011
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.
Saturday, September 17, 2011
LUSH- topical selfcare
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!
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