1. Set yourself small, easy goals.
Set yourself one or two important things you want to achieve each day that will bring you a sense of success or fulfillment. This could be as easy as cooking a nice meal to as big as writing a chapter in your book. Simply feeling like you’ve reached one of your goals is an amazing feeling that you can feel daily!
2. Do something outside of your comfort zone.
Even if that involves going a new route to work or walking your dog along a new street! Enjoy the sense of self-reliance or empowerment that happens with the understanding you can do something a bit difficult and different.
3. Light a flame and watch the moving light.
Pamper in some relaxation with a scented candle. Watch the flickering of the light on the wall and connect with your inner self.
4. Ask for help and supervision.
If you are feeling misunderstood, lost, anxious, stressed or depressed, reach out to someone. Requesting help is a symbol of strength and intelligence. Find a believed friend, advisor or expert to help you out.
5. Connect with your soul’s guidance.
There are numerous approaches to speak with your spirit pith. Prayer, meditation, visualization, oracle reading, and dreamwork are all honestly easy ways to get back in touch with your core.
6. Be responsive to beauty.
Beauty reveals and expands the soul. Beauty can stimulate and fill you with amazement. Find in any event one wonderful thing consistently to engage you. Nature is a simple and nourishing place to find all things beautiful and wild.
1. Still your mind.
Find a way to quiet your mind each day. Meditation or mindfulness are two great methods. Pay attention to the present time and get out of your thoughts.
2. Take a pause from social media.
Clean the stream of your mind for a few days. Give yourself a break from the judgment, egotism, and drama that arises from social media. Delete social media applications from your phone and spend time doing something different and more interesting.
3. Create a routine for your day.
The mind grows with structure. Create transparency and order by setting in place clear habits and routines. Just assure that you are adjustable and allow these structures to shift and evolve through time as need be.
4. Create a folder of successes.
Record all of your grandest moments on your computer or in a physical folder. What barriers have you overcome? What projects have you completed? What conflicts have you managed to gain knowledge from? Make a record of all your successes to reflect on when you’re in a panic or feel like a failure.
5. Order your to-do list.
Ask yourself, “What is actually important?” Know the things on your mental (or physical) to-do list that are consuming space. Not everything is essential or important to do. Reducing what you have to get done can reduce a huge amount of stress. Use a method such as the Eisenhower Matrix to assess what is vital vs. unimportant.
6. Put your phone on airplane mode.
Airplane mode prevents all calls, texts, and irritating distractions from interfering with your life. Free yourself tentatively each day from the mental slavery of permanently checking your mobile phone. You can take a mini-holiday after 6 pm to the next morning.
1. Look at yourself through the eyes of a caring parent.
Be simply the best mother or father that you could most likely be. Treat your inner kid with love, obedience, and respect.
2. Say some kind words to yourself.
When you are not in a good mood, angry, sad or scared, smoothly tell yourself, “It’s FINE,” “I understand,” “I forgive you,” “You can do this,” “I believe in you.”
3. Learn how to self-soothe.
Feeling worried or confused is normal. Find little routines or on the other hand rehearses that cause you to feel quiet, for example, drinking a cup of cocoa, warming up a hot pack, tuning in to music, shading, or embracing a delicate toy.
4. Go on a date with yourself.
Go somewhere an extraordinary place and spend a day with yourself. Spend time thinking about the features you most love and value in yourself.
5. Check-in with your heart.
Always explore how you are feeling on an emotional level. Does something feel awkward or wrong? What emotions are currently ruling your inner landscape? By gently accepting these emotions you’ll be able to practice self-care.
6. Spend time around people that encourage you.
Discover individuals who have faith in and inspire you. Avoid the individuals who look to pull you down and ruin your life with negativity.
7. Feed and grow your mind.
Discover something new. Read up on various topics and open your mind to new aspects. Enhance your understanding of the world.
8. Journal and self-reflect.
Record your travels with self-care and write down your key findings. Reflect on your progress and feel superior.
1. Spend some time in nature.
Feel decompressed by the view, the clean air, and the birds singing.
2. Take a nap.
Find a comfortable place and flow off into dream time. Set an alarm if you are anxious about sleeping for a long time.
3. Dance to your beloved song.
Get in touch with your happy side and enjoy a good workout while you are at it!
4. Drink some herbal tea.
Make yourself a soothing drink with whatever tea you have lying around. If you like exploring, try holy basil, damiana, chamomile, and lavender.
5. Give yourself a great massage.
There are many self-massage methods that you can simply find online that need just your hands. For a deep massage, you can use an old tennis ball. If chronic muscle discomfort is a problem for you, you might like looking into more high-end tools like this massager that I myself use or an older tool like the body back buddy.
6. Eat your leafy greens every day.
Give your body the essential vitamins and minerals found in leafy greens like spinach, broccoli, and kale. Stick them in a smoothie or soup and you don’t have to taste them!
7. Take a walk in the sun.
Get some vitamin D by walking in the sun. Clean your mind. Fit some exercise while you’re at it.
8. Create a physical space that nourishes your wellbeing.
Get rid of the confusion, dirt, and dust around you. Design order in your surroundings as this will create more order in your mind.
9. Have a good laugh.
Watch or read something funny even if that means a silly video of baby goats in nightwears on YouTube.
10. Show honor.
See something as grateful for in your life.
"The road to success and the road to failure are almost exactly the same." -- Colin R. Davis
1. Try something new
You can think about your psychological well-being by moving your brain to learn and extend. You will give yourself a lift by pushing your limits and venturing outside your usual range of familiarity. Take another route home from work. Go to an ethnic restaurant you've never attempted. Challenge your brain and it will be appreciative of it.
2. Meditate or pray daily
Getting to your soul/soul through meditation and prayer is basic to all-encompassing human wellbeing. Permitting yourself to truly consider your qualities and convictions will assist you with feeling increasingly strong in your character. Regardless of whether you don't open the Truth of the Universe, or totally get God or Divinity, offering yourself to space to draw in with those unavoidable issues will go far in your enthusiastic and otherworldly life. It's all right to not have all the appropriate responses, yet you need to begin letting yourself pose the inquiries.
3. Hug someone special
Embrace someone, or hold hands with a loved one. We need physical touch. We are hardwired to physically meet other people, and our culture is becoming more and more digitized which is reducing opportunities for basic agamous human contact. Let yourself stay in a hug from a friend or ask your partner to give you a back massage. We need more of this kind of connection in order to be healthier and happier people.
4. Connect with another person.
Find someone to have a heart-to-heart talk with, even if that person is online. Express your most inmost thoughts and feelings and reciprocate that with another who is on the same wavelength as you. Human relationship, when it is trustworthy and raw, is uplifting to the soul.
1. Take Enough Sleep
It is not unusual for people to slog through life on five hours of sleep or less. Our bodies are not designed to grow on so small sleep. We need an opportunity to kill and reestablish and if we aren’t given that chance in sleep, our physical and emotional well-being will suffer.
I am very guilty of not giving my body the rest it requires. If I’m having a bad day or my feelings are taking the best of me, I can nearly always point to the poor sleep I got the night before as the criminal. Make rest a preference and give yourself the gift of sleep.
2. Have limits
Boundaries are not recommended in today’s culture. We often over plan ourselves and overcommit out of a sense of duty to others. But if you aren’t able to deliver your best self to the table then you aren’t doing anyone a service by exhausting yourself.
Set healthy boundaries with your schedule, your work and your relations. Give yourself the time you require to take care of yourself so you can properly take care of others.
3. Develop a hobby
Prepare yourself to knit. Purchase a scrapbook. Start a blog. Visit a class where you drink wine and paint. Make a diversion that is only for you and conveys your delight. Having an intended activity in your life that helps no end other than to bring you happiness will go a long way to promote healthy self-care.
1. Make some food
Don’t just eat, but make good food. Cooking is a physical and productive exercise that will sustain your body and mind. The physical demonstration of sufficiently caring to make yourself nourishment is a reasonable method to show self-esteem. Blow bubbles or color
As a juvenile, as it sounds, blowing bubbles or coloring in a coloring book, are simple, easy ways to relieve some stress. Let yourself to return to childhood activities and feel a light return to your spirit. These are also excellent activities to engage in if you experience panic attacks.
2. Deep breathing
Practice inhaling for 8 seconds by your nose and exhaling for 8 seconds in your mouth. This conscious attempt to slow down is a great start to gaining view. Plus, the additional oxygen to your brain will help you calm, reduce your heart rate and decrease rising stress levels.
3. Communicate with an animal
Studies have shown that communicating with an animal will decrease your heart rate, lower your blood pressure and decrease stress. Care for yourself via thinking about your pet! Your pet will thank you for it, and you will benefit extraordinarily also!
Get a journal that is easy for you to write whatever you need to. Now and again it's useful to expound down on an issue, dread, battle, or memory. Composing by hand will assist you with slowing down and set up your circumstance totally. But sometimes maybe it’s too difficult and you do not want to write about the struggle or pain. So if you’re feeling like it’s too hard to do, just write about your day or your favorite candies or movies. Just write.
2. Share your feelings with someone or even pet!
Verbalize your pain. Making yourself speak out loud about your disturbances will help you to not isolate yourself or empower yourself to spiral into an emotional tsunami that is hard to escape from. If the circumstances feel too personal, just share it with your pet!
Allow the tears to flow. The best way to deal with yourself is to let yourself feel the sentiments you need to feel. Restricting your sadness or anger won't help you with moving past it. On the off chance that you plant pain, you develop harshness.
4. Take a Long Shower
The shower is a spot to be alone and concentrate on yourself without overpowering yourself to connect the deep matter if you don’t want to. You can think over your parents’ divorce in the hot water, or you could concentrate or wash up your shampoo. You need both and both are good for you.
"By nature, we tend to speak our own language. Whatever makes us feel loved is what we do for the other person. But if it is not his/her language, it will not mean to them what it means to us". - Gary Chapman, Things I wish I knew before I got married
When bad days come, your list of self-care strategies will help to drag you out and make everything a little better, or even to proactively keep up with self-care so you feel better than usual.
Here are 45 self-care ideas for your bad days.
1. Write whatever you need to
2. Share your feelings with someone or even pet!
3. Allow the tears to flow
4. Take a Long Shower
5. Make some food
6. Deep breathing
7. Communicate with an animal
8. Take Enough Sleep
9. Have limits
10. Develop a hobby
11. Try something new
12. Meditate or pray daily
13. Hug someone special
14. Spend some time in nature.
15. Take a nap.
16. Dance to your beloved song.
17. Drink some herbal tea.
18. Give yourself a great massage.
19. Eat your leafy greens every day.
20. Take a walk in the sun.
22. Create a physical space that nourishes your wellbeing.
23. Have a good laugh.
24. Show honor.
25. Look at yourself through the eyes of a caring parent.
26. Say some kind words to yourself.
27. Learn how to self-soothe.
28. Go on a date with yourself.
29. Check-in with your heart.
30. Spend time around people that encourage you.
31. Feed and grow your mind.
32. Journal and self-reflect.
33. Still your mind.
34. Take a pause from social media.
35. Create a routine for your day.
36. Create a folder of successes.
37. Order your to-do list.
38. Put your phone on airplane mode.
39. Set yourself small, easy goals.
40. Do something outside of your comfort zone.
41. Light a flame and watch the moving light.
42. Ask for help and supervision.
43. Connect with your soul’s guidance.
44. Be responsive to beauty.
45. Connect with another person.
Discover Cues to Reset Your Mind
If you find you are having difficulty staying in the moment as you get ready for work, find a way to refocus your thoughts. I have noticed that the moments between tasks—stepping out of the bath, for instance—are great as mental cues. When you start to think about your morning movements this way, you can train your mind to automatically snap to the present as you complete one and start the next.
Locate the Good
Whether about work, relationships, or yourself, your complaints are cleared, but it’s not a good idea to stay on them as you plan for what’s ahead. Put them away, and rather focus on what is going right in your life. Intended gratitude is an approach that many people use to create a positive mental environment for themselves. When used in the morning, gratitude can affect the course of events you’re about to encounter.
These habits are reasonable ones you’ve been following for years, but it’s never too late to make a difference. The initial an hour and a half after you wake up are certainly significant. If you start your day great, you’ll be more focused and fruitful.
Mornings are stressful. No matter how many hours you sleep, it looks like you are always still sleepy and tired when your alarm goes off. If you are one of them who spend some time checking your phone to see what you missed on social media while you were sleeping and see what emails have already started messing up your inbox.
You may not have the time to have breakfast, yet you generally overdose on caffeine. You rush to get ready, need to deal with traffic, and reach late at the workplace.
Then, your schedule for the rest of the day is managed by your overflowing inbox. You do not feel in control of your life. You feel like you are living out the desires others have set for you. You feel frantic, hurried, and you fight to complete any truly meaningful work. A bad morning can seize the rest of your day.
Does this sound common? If yes, then you need a better morning routine!
Verbal communication is essential in order to understand what is going on inside other people. If they do not tell us their thoughts, their feelings, and their experiences, we are left to guess. - Dr. Gary Chapman, Now You're Speaking My Language
- Identify what activities help you feel your best.
- Put it on your calendar — in ink!
- Sneak in self-care where you can.
- Take care of yourself physically.
- Know when to say no.
- Check-in with yourself regularly.
- Surround yourself with great people.
- Consider the quality of self-care.
- Remember that self-care is non-negotiable.
Allowing yourself to safely experience your full range of emotions.
1. Develop friendships that are supportive.
2. Write three good things that you did each day.
3. Play a sport and have a coffee together after training.
4. Go to the movies or do something else you enjoy.
5. Keep meeting with your parents' group or other social groups.
6. Talk to your friend about how you are coping with work and life demands.
This involves having a sense of perspective beyond the day-to-day of life.
1. Engage in reflective practices like meditation.
2. Go on bush walks.
3. Go to church/mosque/temple.
4. Do yoga.
5. Reflect with a close friend for support.
This is about maintaining healthy, supportive relationships, and ensuring you have diversity in your relationships so that you are not only connected to work people.
1. Prioritize close relationships in your life e.g. with partners, family, and children.
2. Attend the special events of your family and friends.
3. Arrive to work and leave on time every day.
Activities that help you to feel clear-headed and able to intellectually engage with the professional challenges that are found in your work and personal life.
1. Keep a reflective journal.
2. Seek and engage in external supervision or regularly consult with a more experienced colleague.
3. Engage with a non-work hobby.
4. Turn off your email and work phone outside of work hours.
5. Make time for relaxation.
6. Make time to engage with positive friends and family.
This involves activities that help you to work consistently at the professional level expected of you.
1. Engage in regular supervision or consulting with a more experienced colleague
2. Set up a peer-support group
3. Be strict with boundaries between clients/students and staff
4. Read professional journals
5. Attend professional development programs.
Communication sometimes is not what you first hear, listen not just to the words, but listen for the reason. - Catherine Pulsifer
- Develop a regular sleep routine.
- Aim for a healthy diet.
- Take lunch breaks.
- Go for a walk at lunchtime.
- Take your dog for a walk after work.
- Use your sick leave.
- Get some exercise before/after work regularly.
- Practice gratitude. Start your day by saying 5 things you are grateful for, perhaps even before you get out of bed.
- Speak more loving words about/towards yourself.
- Get outdoors more.
- Put down your electronics and unplug for an hour every day.
- Spend time alone.
- Drink more water.
Live Healthily, eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and alcohol. Manage stress and go for regular medical check-ups.
Practice good hygiene. Good hygiene is important for social, medical, and psychological reasons in that it not only reduces the risk of illness, but it also improves the way others view you and how you view yourself.
See friends build your sense of belonging. Consider joining a support group to make new friends.
Try to do something you enjoy every day. That might mean dancing, watching a favorite TV show, working in the garden, painting or reading.
Find ways to relax, like meditation, yoga, getting a massage, taking a bath or walking in the woods.
Here are six areas of self-care that you need to address in order to nurture yourself in a full and balanced way:
Adventurous Self-Care: Choosing to pepper our lives with adventure can open the mind and awaken the soul.
Every time I stand to communicate I want to take one simple truth and lodge it in the heart of the listener. I want them to know that one thing and know what to do with it. - Andy Stanley, Communicating for a Change