5 AFFORDABLE WAYS TO PRACTICE SELF-CARE

 

What is self-care?

The “technical” definition is: the ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider”.

I’m all about holistic or natural treatments so would you think I would have this down to a science, right?  NOPE!  I struggle with practice self-care, like I’m sure many do.  The benefits of better physical, mental, and emotional health and well-being should be enough of a reason for me to at least attempt it once a month, right?  Research suggests self-care promotes positive health outcomes, such as fostering resilience, living longer, and becoming better equipped to manage stress.  I definitely could use some more tools in managing stress!

Self-care can get pretty expensive but you don’t have to break the bank or carve out lots of time to reap the benefits.  These may seem like no-brainers BUT the truth is, how many of us actually do them?  

#1 – DON’T SKIP USING YOUR VACATION TIME

Vacations can be expensive, but it doesn’t mean you can’t enjoy some time off.  Did you know,  most Americans, cumulatively wasted 768 million vacation days in 2019. I know, then COVID hit so many used their vacation time to stay home to care for family.  Time off from work can improve your mental and physical health, give you a mental edge when it comes to productivity, and keep you excited about your job — and your life.

Vacation can be more affordable with a little bit of creativity. Consider going with friends or family and getting a vacation rental.  We loved the cabin we stayed in when we were in Florida.  Instead of shelling out for a hotel, share a comfortable home, condo, or apartment then enjoy everything your destination has to offer. When you save on accommodations, you can splurge on great local restaurants, music, and water recreation, too. 

#2 – CARVE OUT TIME FOR PROFESSIONAL HELP

No matter what your struggles are in daily life, speaking with a counselor might help. This one was always tough for me.  I was afraid it would be considered a sign of weakness.  Counseling helps people identify negative patterns, make changes to take control of their lives, and discover their personal strengths.  I’m grateful for the 12-steps in my recovery program to help me do this too.  Cost should no longer be a reason for not seeking help – if you have employer-sponsored healthcare, a policy through a health insurance exchange, or Medicaid, mental health is likely part of the package.  Check it out!

#3 – GET BETTER (AND MORE) SLEEP

Did you know a lack of sleep can affect your mental health and your overall psychological state?  I know we feel grump, or at least I do, when we don’t get enough sleep.  I was surprised that it also worsens depression, bipolar disorder, anxiety issues, and ADHD.   Do you have a bedtime routine?  Remember how we always had one for the kids?  Guess what?  We need one too.  I have found  sticking with a schedule helps me decompress and prepare for quality rest. I may not get the recommended 7 – 9 hours sleep (who does) but I do average between 6 – 7 hours which definitely makes a difference for me.  Some tips for getting into a sleepy mood: journaling, reading or meditating before bed can help.  TURN OFF your electronics about an hour before bed.  I know this could be the toughest thing.  LOL. Try to keep your bedroom as neat as possible; if the place where you sleep is a disorganized mess, you may find this level of chaos is causing a spike in your stress levels, which can disrupt your sleep.

#4 – GET A LITTLE EXERCISE

You know exercise is great for your body. However, you don’t need a gym membership to take advantage of the benefits  Plus, there are mental health benefits built into your sweat session, no matter where you have it. Physical activity can decrease depression and anxiety.  You don’t need to pay for a gym to lift weights or use machines. Old-fashioned bodyweight workouts require minimal, if any, equipment, and it can be just as effective as hitting the gym.  How many of you have exercise equipment (stationary bike, elliptic or something like this) you bought and it is collecting dust in the garage?  Pull it out!  We bought a stationary bike about 15 years ago and it wasn’t until we moved to our forever home I started using it every day for 15 – 30 minutes.  Not a lot but it is definitely making a difference.

Here’s a plus for seniors: If you’re enrolled in a Medicare Advantage plan, you can take advantage of the SilverSneakers program, which allows you to enjoy workouts at participating fitness facilities without having to pay any additional fees. 

#5 – STEP OUTSIDE & ENJOY NATURE

There are multiple benefits by walking in nature for your mental health — and it’s free. Spending time outside can reduce your risk of diabetes, heart disease, high blood pressure, and myriad other conditions.  No matter where you live, there’s likely a park or nature trail nearby you can take advantage of. Take a walk around your neighborhood. Enjoy the sunshine (things are warming up in NJ), smell the flowers (spring is coming), and start feeling more energized without spending a dime.

Although you can spend a lot of money on self-care, it’s not necessary. With these easy ideas, you can glean all the stress-reducing benefits of self-care right away.

What self-care strategies work for you?  Share your best tips with us.  Have a ThirtyOne-derful day!

 

Shining the Light On Mental Health

Thank you Thirty One for making a difference in the lives of others!  This blog is a repost from Thirty One…

Mental and behavioral health are not always talked about openly, but millions of children in the U.S.need someone to start speaking up: In the U.S., half of all mental illnesses begin by the age of 14.  While an estimated 1.2 million children and youth are affected by mental illness, fewer than 20 percent will receive the proper treatment.

May is Mental Health Awareness Month, and Thirty-One is proud to recognize the research being done with our support at Nationwide Children’s Hospital in the U.S.. Thirty-One Gifts Consultants are spreading the word about ways you can help destigmatize mental health issues and help fund groundbreaking research benefiting youth across the U.S.

 

We’re are proud to partner with America’s largest children’s hospital, Nationwide Children’s Hospital.

At Nationwide Children’s Hospital, Dr. Nancy Cunningham says funding from Thirty-One Gives is supporting two research projects. One has a focus of enhancing girls’ eHealth literacy, helping them to improve how they find and evaluate health information. The second uses neuroimaging to identify girls who could be at risk for anxiety, depression, drug use and behavioral challenges.

Thirty-One Consultants are making a difference, Cunningham says.  The Thirty-One network of Consultants, Customers and leadership who champion these issues is “remarkable,” Cunningham says.

“Together we can discover new knowledge and strategies to support girls and young women, and together spread the word through our unique relationships and areas of influence,” she says.

Learn more: Read Sarah’s story to hear from one of the many young people helped by this type of research at Nationwide Children’s Hospital.

Raising funds, raising awareness…  You can do so much to support the Gives mission in May!

• Through the Gives Round Up! initiative, Customers in the U.S. have the option to support the important mental health research being done by our partners by rounding up their purchase (after tax and shipping) to the nearest dollar, or any amount. This May, funds raised in the U.S. will go to Nationwide Children’s Hospital.
• You also can host a party to share more about Mental Health Awareness Month. The cause is represented by the color green, so incorporate it into your party! Serve green food or drinks. Enter every Customer who wears green into a drawing. Then discuss Thirty-One Gives’ partnerships during the party and share how they are making a difference in your community.
• Another way to spread the word and reduce the stigma of mental health issues is as close as your smartphone or laptop. Use the #StartTheConvo and #31Gives hashtags on social media to discuss mental and behavioral health issues, and to invite others to join the conversation.

You can also make a difference by purchasing an Awareness Angel from me for $5.  The proceeds will be donated to Gives this month and support Nationwide Children’s Hospital.

Have a ThirtyOne-derful day!

WOMEN ROCK!

Do I have your attention?  When did it become ok for women to put everyone else’s needs first?  Admit it, we all do it.  As a result, we are frustrated, grumpy, tired and not getting anything done on our list.

It happens because we as women wear many hats – wife, mom, daughter, business owner, employee, taxi driver (you know the mom taxi) and the list goes on. It seems everyone needs us.

In order to avoid conflict and not hurt anyone’s feelings we neglect our own needs and put ourselves on the back burner.  This is not emotionally or mentally healthy. Many of us have become a people pleasers.

There are five things you can start doing NOW to make your needs a priority without feeling guilty.

#1 START SAYING NO

Did you know every time someone asks you to do something, you’re not obligated to say yes?  I know a novel concept, right?  You have a right to say no if it’s not something you really want to do. And you don’t owe anyone an explanation, NO is a complete sentence.

We struggle with this because we don’t want to disappoint anyone and we want to keep peace.  The truth is when we say yes every time someone asks us to do something we are saying no to what we want to accomplish. We get stuck when we say yes to everyone but ourselves. Ask yourself, would the people you’re are constantly helping out do the same for you?

I’ll admit this is challenging, however it gets better with time.  If people genuinely care about you they will respect your response.

#2 SET BOUNDARIES

We have a tendency to spread ourselves too thin and we end up blaming others instead of taking responsibility for our actions.

“A lack of boundaries invites a lack of respect.” If you don’t set boundaries, you can’t be mad when people cross the line.

Start setting boundaries by being honest with yourself and acknowledging how you feel. Pay attention to what’s causing you to feel like boundaries have been crossed. Acknowledge those emotions, even if it is hard.  If you feel like someone has crossed the line, express how you feel to the person who you feel crossed the line. Be a grown-up and have an open, honest conversation.

#3 CREATE ME TIME

Yes, I can see the eyes rolling and with it comes the excuses.  Self-care is not optional, it is important for your personal growth.  When you think of self-care, you think of getting your hair done, retail therapy and mani/pedis, right?  Self-care is more about taking care of your mental, emotional and physical health.

Practicing self-care isn’t selfish, you deserve to block time for you the same way you block time for everyone else.

#4 DUMP THE HEAD TRASH

Did you know we have 50,000 thoughts per day?  Of those thoughts, how many negative thoughts race through on any given day?  When you feed your brain negativity then you can’t produce anything positive.

You are good enough. You are capable of great things. You’re not too old. You’re not too young. You don’t have to be defined by your past. You’re not a failure.  You become what you believe and it’s up to you to begin to shift your thinking.

When you have a negative thought switch it to something positive.  Start affirming the woman you want to become.

#5 MAKE A HAPPY LIST

Do you know what makes you happy? What brings you joy each day?  I don’t know about you but I struggle answering this.  I challenge you to create a list of 50 things that make you happy and be intentional every day to do something off your list. It doesn’t have to be anything big just whatever brings you joy.

Here’s what makes me happy (not in any particular order): Starbucks, the beach, family, doing puzzles, road trips… you get the picture, right?

So I want you to

Say yes to your dreams.

Say yes to your goals.

Say yes to putting you first.

Say yes to doing things that make you happy.

Say yes to change.

Say yes to loving yourself.

Say yes to living the life you were created to live.

Say yes to being free.

If you want to practice some self-care, come visit me tomorrow at the Asbury Park Convention Hall at the WOMEN ROCK event….

It’s a free event full of information, shopping and just hanging out with some of your friends.  Hope to see you there.  Have a ThirtyOne-derful day!