Self-Care

White Noise

I think all of us just want silence at times, but did you know that complete silence can keep your brain turning , especially when trying to go to sleep. The hum of white noise does not disrupt your sleep. Instead it allows your brain to take a healthy break. Some examples of white noise are rain, waves and nature sounds. They can help you sleep or just concentrate. It is great to have in the background when you are learning something new,

Yoga

Yoga combines the physical, emotional, and mental to promote balance and wellness. When doing yoga, you are able to build a non judgmental relationship with yourself. Yoga originated in India, and explores the nature of one’s mind and emotions. The body movements and poses release, giving our bodies a “natural high.” If you haven't ever tried it there are some beginning workshops under the elementary tabs that you could try.

Self-Hug

Nothing beat a great hug even if you have to give it to yourself. Many find that the simple act of a hug can instantly calm your body and change your state of mind. There is science behind it, body contact releases oxytocin, a brain hormone that promotes bonding and a sense of safety. Physical contact starts a chain reaction that lowers stress levels, improves one’s mood, and reduces blood pressure. Hugging yourself works by stimulating the same pressure sensing neurons, and can have a similar effect. Practicing self-affection can allow you to cope with hardships, shame, self-criticism, anxiety, fear, and depression.

Send Love

Giving love goes a long way. Sometimes we forget that other people are going through similar things. Pick a friend or family member and send them a note or text asking about something going on in their life, good or bad. If you can, practice being specific. Being specific shows them that you were listening, and that they matter to you. Hand written notes go the extra mile and give a person something tangible to hold. Who knows? Maybe next time they will be the one to start the conversation!

Shower

Feeling stuck? Change your temperature! Taking a hot shower relaxes the body, soothes the muscles, and reduces stress levels. Meanwhile, research shows that brief, cold showers stimulate the brain’s release of a hormone called norepinephrine which can help with depression. Taking a hot shower and ending it with a cold shower improves circulation. Any drastic temperature change can also change your mental state and disrupt troublesome thought patterns.

Tactile Stimulation

Stress balls, fidget toys, lotion on your hands, even tapping your feet, tapping on your legs can help soothe your mind and body. Running your hands through sand or water can also help with the reduction of stress.

Voicing Needs

Self-advocating is when you clearly and candidly let others know what you need. Taking on too much without proper support can leave you burned out before you know it, both personally and professionally. Respect is key to any healthy relationship, and being assertive shows others that you know you deserve respect. It is okay to say no when you are uncomfortable or others ask too much. It is also okay to ask for help, for more time, or to voice your opinion on what you need.

Muscle Relaxation

Relaxing your muscles can relax the mind and reduce stress levels. When we are tense, we hold that tension in our bodies quite literally by tensing certain muscles (often the neck or back). Holding this tension can lead to hypertonic muscles, or muscles that don’t relax as much as they should. This can change your posture, or cause pain and stiffness. Intentionally relaxing your muscles counteracts that effect. Guided muscle relaxation recordings are a helpful way to make sure you hit every muscle, and you can do it at your desk, at home, or even on the subway.

New Music

Listen to something new! That can be a genre you don’t typically listen too, or music from a time period outside your usual playlist. This is about novelty, or newness of experiences. Unexpectedness jumpstarts your whole brain! New music (even if you find that you hate it!) is a quick and accessible way to give your brain the jolt of novelty it needs to keep from sinking into boredom and anxiousness.

Phone Bedtime

Put your phone to bed before you. The blue light from smartphone screens can trick the brain into thinking it is daytime, and keep you from feeling relaxed enough to sleep. Setting a bedtime for your phone gives you a chance to unwind as well, without the constant stream of social media and text messages. Those posts and messages will be there in the morning, but your chance to sleep won’t be.

Puzzles

Putting together a puzzle is a way to practice focusing your attention on the task at hand. Whenever you challenge yourself with a puzzle, it is at the forefront of your mind. Puzzles increase dopamine levels, and every properly placed piece is another jolt. They can also help us realize that we can do hard thing. Puzzles can also be a form of meditation, a way to clear the mind of outside matters. There is nothing at stake with a puzzle except what you make of it!

Serenity Creed

“Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”

This creed is helpful for perspective in times of real stress. Internalizing this saying gives you the space to accept the past or anything you may have done or felt ashamed for and then the power to know that you have the ability to overcome the past in order to create a new future.

A Cup of Tea

Yes, tea claims to have all sorts of physical health benefits, but did you know that the act of drinking tea has psychological benefits too? Brewing and drinking a warm cup of tea forces your body to slow down, stay present, which results in a sense of calm. This is why doctors often recommend drinking a cup of tea before bedtime. Doing so also provides a comforting ritual for yourself. To take the calming effect to the next level, limit your multitasking while making and drinking the tea. Instead, focus on watching it steep and savor the flavor of each sip.

Get Outdoors

During this time we need to go out and experience the gifts that nature can provide. It is a beautiful world out there and it is worth exploring! Staying cooped up indoors can have drastic effects on emotional and physical health. Stimulation from natural beauty is calming. If you live in a large city, try to find a park or appreciate the places nature has taken hold in the city. Exploring nature is also great source of exercise.

Healthy Eating

Food is fuel for your body and your mind. Adding healthy foods to your daily eating habits provides your body with increased energy throughout the day. Feeling tired in the afternoon? Grab a piece of fruit or a handful of nuts. Blood sugar can have a big effect on your mood. Try to stay away from sugar it will only help for a moment and then you will crash.

Watch a Funny Video

Laughter is the best medicine. Did you know that it takes 43 or all the muscles in your face to frown? Where as it only takes 17 to smile! Laughter reduces tension and anxiety, even (and perhaps especially) when it doesn’t feel like anything is worth laughing about. Funny videos provide a momentary distraction from whatever you are feeling and can jump start positive emotions so you can get back to life feeling refreshed and ready.

Flowers, Lotion and Essential Oils

Scent is one of the strongest memory triggers. Finding the right scent can be calming and stress relieving. It can also be energizing and invigorating. Pick up some flowers the next time you are out. Essential oils and lotions are another way to get the same benefits of scent without the added work.

Create

Whether you like drawing, doodling, making music, or just creating, Art release creative juices and helps to focus the mind. According to research creativity can increase your happiness, reduce the risk of dementia and improve you mental and physical health. The best part is it can also make you smarter because you are using both parts of your brain.

Watch a Documentary

Feeding your mind with new information can push out unpleasant or stressful thoughts when you’re in an emotional slump. The slower pace of many documentaries can help slow down chaotic thoughts, and learning new things helps engage your higher-order brain functions. Unlike school, there’s no pressure to remember it all for a test, either!

Snuggle a Pet

Scientists have found that cuddle a day can have multiple psychological benefits for both you and your pet. Just like hugging another human it reduces levels of Cortisol, the hormone that is responsible for stress, anxiety and depression. With lower levels of this in your system, you are more likely to feel happier, freer and relaxed.

Say Thank You

Maintaining connection to others takes effort, whether they are family, friends, coworkers, or acquaintances. One of the simple ways to remind people that they are important to you is to show gratitude. This is a win win, not only will you feel better, the receiver of your message will feel appreciated. Be specific and it doesn't have to be a long message.

Unfriend // Unfollow

Social Media can get overwhelming. make sure that those you communicate are honest, real, and make you feel happy. You don't have to agree with them all the time, but when you don't make sure that you feel safe and respected.

Connect with Family

Whether it is biological or chosen family is important. Take the time to call your family and check in with them. Tell them what you are feeling and ask for help if you need it.

Connect Spiritually

If you have a spiritual path or a religion you practice, follow through on practicing it: whether that means daily meditation or prayer, showing up to a gathering, or something else entirely. Whatever the typical expectations for your spiritual path are, committing to regular practice can benefit you in multiple ways.

5-4-3-2-1 To Calm

At times, strong emotions can feel all-consuming and hinder your ability to think about anything else. If you begin to feel your emotions starting to take control, try this simple calming technique. The technique requires you to focus on your five senses and in doing so, it reorients your attention and helps you stay present in the moment. Give it a try!

5: LOOK at five things around you. What do you see? Say them out loud

4: FEEL four things around. How do they feel? Say them out loud

3: LISTEN for three sounds. What do you hear? Say them out loud.

2: SMELL two things around you. What does it smell like? Say them out loud.

1: TASTE one (edible) thing around you. What is the taste? Say it out loud.

One Thing At A Time

Practice slowing down and single-tasking. Give what you are doing your full attention. Research shows multitasking doesn't make us as productive as we think. In fact, it makes us less productive. Turn off additional screens or put away additional devices. If you need background noise, try music without words, or nature sounds. When you are spending time with family and friends face to face, engage and be present with them as fully as you can. Try to keep your phone use to a minimum. Put it face down (or on do not disturb mode) so you don't see notifications, or keep it in another room. (Granted, sometimes family are the ones we use our phones to get a break from. I if that's the case, then another tool may be more useful for you in this moment) Doing one thing at a time enhances your experience of the moment!

Watch for Red Flags

Watch for warning signs. When you are in unfamiliar situations, around new people, or when you feel your body tense up, do a gut check. Do I feel safe? Does this person seem trustworthy? Have they given me a reason to distrust them? Can I get more information to help me decide? Am I being pressured, deceived, or coerced into something I am uncomfortable with? When you see red flags, warning signs, or mixed signals, take them seriously and don't assume this situation will be different unless you have clear evidence.

Raise your Expectation

This applies to both yourself and others! If you find yourself bored, understimulated, dislike the conditions around you, or dislike how others are treating you, it's time to raise your expectations! We all slip into complacency and comfort at times, and sometimes it's necessary to let things slide in order to prioritize other needs, but we can't stay in that state forever. Raising your expectations means no longer making (or accepting) excuses, and instead working toward solving or working around problems you face. When you raise your expectations, you stop seeing obstacles as reasons to quit and instead see them as challenges to overcome!

Gratitude Jar or Journal

Writing done 3 things you are grateful for in the morning when you wake up will help you ground yourself for the rest of the day. Helping you focus on the positive and tackle whatever they day has in store for you. Then Write three things that happened that day and add them to your jar or journal at the end of the day. By doing this you can reflect on the positive things and leave the negative things behind you. Remember these do not have to be some grand event, it could be that your coworker sent you a message and asked how you were or your pet greeted you at the door.

Guided Meditation

If you are new to meditation try a guided one. Guided meditation is is a state of relaxed concentration invoked by another person for the purpose of helping you find mental, emotional and physical relief from stress. There are several in the elementary and upper division tabs for you to try.

Lower your Expectation

This doesn't mean that you stop giving it your all. It just mean that it is okay if you aren't super (woman or man) all the time. Know your personal limitations and if today your best means that you stay in pajamas all day, well then, give yourself grace. Sometimes we also have to understand that not everyone can do what we can do. Stop expecting others to be you. Then decide are you able to accept that behavior. If yes then keep going. If no then make the necessary change , but remember to express your needs before giving up.

Watch YOUR favorite movie

Whether you want to laugh, cry , get scared or be thrilled watching your favorite movie is just the brain break you might need. Watching something familiar can decrease those cortisol levels learning your mind and body relaxed. So go pop some popcorn and grab a blanket, then go to the MOVIES!