5 Tips To Set Your Mind Towards Self-Care

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Are you a stressed-out, busy woman with no free time? Odds are you answered with a resounding yes that was so loud you startled your kids, your dog, and your significant other.
Women today have more on their plates than ever before. Natural caregivers, who often place the needs of others before their own, they have to make time for their career, kids, friends, siblings and parents, and even their coworkers and neighbors.
Whether you’re a stay-at-home mom, a social worker, or a nurse, self-care often becomes a lesser focus as you work on healing and caring for those around you.

Self-care should be something that we have in our minds at all times. It should be a habit, a lifestyle and a routine that is seen as something just as important as taking care of other people’s needs.

Yet, we still find ourselves at the end of a week, exhausted and with no energy or effort left to put into ourselves. The old saying goes, how can you fill up a cup when your pot is empty?

Here are 5 steps you can take to make sure that you are keeping your self-care at the top of your priorities list.
Listen to Yourself
One of the things that we do is ignore our own emotional needs. Psychology Today recommends that people start taking care of themselves by active listening to their self. You can do this by restating your thoughts gently, out loud to yourself.

A good example of active listening to yourself will be if you are feeling lonely on the weekends to state softly, “It’s hard to feel lonely on the weekends.” This practice puts you in the habit of acknowledging your emotions.
Take Time for Meditation and Reflection
A few minutes of meditation or quiet reflection every day can help you soothe your soul. BuzzFeed notes that you don’t have to sit in an ashram saying ohmmm repeatedly to get the benefits. A few minutes of silently watching the rain or reflection on the beauty of the moment is just as good.

The best part about meditation is that the longer you do it, the easier it gets. Start with as little as five minutes a day and see if you can work up to 20. Meditation also helps reduce your physiological reactions to stress and can help you feel better.
Make Time for A Morning Workout
The road to Hades is paved with good intentions. This is true when it comes to working out. We have every intention of working out when work is over, and then it just doesn’t happen. What does happen is that extra large pizza from the place on the way home?

Huffington Post recommends you commit to working out in the morning. First, you are guaranteed to get your workout in. Second, you are going to feel amazing all day because of the post workout endorphins.
Say No
Saying no is one of the most important parts of self-care. You learn to honor yourself by respecting your time. If you cannot do a project or a favor, then say no. Don’t add stress to yourself just to be accommodating.

Learning to say no can also be amazing. People will learn how to respect your boundaries, and it allows you time to continue your focus on self-care.
Don’t Compare Yourself to Other People
Strong Sensitive Souls recommends that you stop comparing yourself to other people. When you practice constant comparisons, you rob yourself of the ability to be happy with who you are.

It is impossible to be perfect all the time. With the advent of social media platforms, we mostly see the perfect images of people’s lives that they want us to see. The reality of these people likely looks much different. When you stop trying to be something that isn’t real, you learn to be happy with who you are.

If you can remember to do these five things, self-care will always be at the front of your mind. It is so important to take care of yourself mentally and physically. Setting social boundaries online and offline can improve your self-worth almost instantly. Do these things, and your entire perception of yourself will improve.

 

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Are you Thinking on Auto Pilot?

 

The brain is a fascinating element of our bodies because a lot of who we are is managed there. it’s far commonplace though to get stuck up in a pattern of behavior in terms of wondering. if you are doing it all on vehicle pilot then it is time to change the way you watched! you’ll genuinely get more out of lifestyles whilst you take such an technique. it’ll improve your relationships, your mindset, your paintings surroundings, or even the way you experience about your self.

it could be hard to certainly get entry to your thinking process while you are on vehicle pilot. try to meet this objectively although so you can see things in a new mild. show on consideration on something you do at domestic or paintings all the time. Now ask yourself why you do it that way. If the solution is due to the fact that is the way it has continually been executed, you aren’t certainly considering it. Now that you have recognized the situation, put some critical concept into the way. If there a better way that it could be done?

Relationships can be complicated as well as hard. if you discover some of them that you have to be traumatic at times, you want to trade your way of wondering. what’s it about the connection that doesn’t drift well? Do you have the equal communication over and over once more with your spouse, child, or other man or woman in you existence? Is the last results usually the same no matter what? in that case, then it can be due to the reality that certainly one of you or each of you is on car pilot with you’re wondering.

An excellent way to exchange that is to ask the opposite person what they’re wondering. once they let you know, ask them why they experience that way about it. while you respond to them, ask yourself the same part. what is it this is triggering the sort of response? Is that the pattern on conduct which you constantly go together with? in that case, then why now not strive some thing new because obviously what you are doing now and what you have got carried out inside the past wasn’t efficient.

The paintings place surroundings is a notable possibility with the intention to exchange your way of questioning. Many human beings go to paintings each day, do their process, and cross domestic. there is likely to be many regions of you task in which you could do it differently with the equal or higher consequences. As you begin to find those areas, write them down. gift your plans for your boss and see if they may be inclined to let you try them. most employers love to see employees taking such initiative.

whilst you make the aware decision to change the way you watched, you could dispose of most of the negative matters around you from your lifestyles. you could attention your power on the superb round you. search for solutions that fit the scenario as opposed to occurring vehicle pilot and doing what you continually have within the past. in the beginning you will have to truly say on consideration on it to make it work. however, it will quickly emerge as a part of your normal behaviors that you engage in.

different people will appreciate you more too because you’ll be giving them an honest risk to explore their very own thoughts. You received’t be reducing them off with your automated reaction to their situation. As a result you may find that you are happier, you’ve got less strain, and that your many relationships with others have advanced. if you are questioning on vehicle pilot you may be getting several matters accomplished, however you’re sincerely most effective going thru the motions with them.

You want to make sure you’re fully exploring all of your options. Don’t simply take delivery of what is in front of you at face price. there may be clearly lots extra accessible being offered to you if you are receptive to it. once you’ve made the choice to alternate this kind of thinking, you may begin to notice the ones possibilities increasingly throughout your day.

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Mindful Meditation for Brain Health

Meditation is a form of alternative medicine that has been associated with a number of benefits, specifically to the individual’s mental health, such as decreased stress levels and improved mood. Mindfulness, in particular, is a form of meditation that involves intense concentration and focus on the present.

Mindful meditation requires awareness of one’s thoughts and actions in the present, putting aside all thoughts of the past and the future.

Meditation In Holistic Care

No matter who you are, or the stresses you have in your life, mediation is a sure-fire way to improve wellbeing. Those who mediate will attest to its powers and mediation masters can literally detach themselves from any type of chaos and outside noise by simply going into their minds and a meditative state.

Enlightenment is often experienced by those who mediate and is it brings them close to their internal feelings and who they are.

In holistic medicine, meditation is often used to treat those with anxiety, depression, and stress. It can help relax, calm and give a truly 100% natural and effective treatment method that has many health benefits.

Here are some key points to remember when performing mindful meditation:

• Be aware of your own breathing pay attention to the sensation of air entering your nostrils and leaving your mouth, and the rise and fall of your belly.
• Let each thought come and go, without suppressing or ignoring each of them. Stay calm and focus on your breathing.
• If you get distracted, simply follow your thoughts without being too hard on yourself.

Mindful Meditation Evidenced-Based Study

A recent study published in the “Proceedings of the National Academy of Sciences” online journal suggested that a few hours of mindful meditation or integrative body-mind training can help improve mood, self-control, and response to stress.

The study, which was published on June 11, 2012, involved 68 undergraduates from the Dalian University of Technology in China. The students were divided into relaxation training and meditation training groups. Each of the group underwent either a 30-minute relaxation training or integrative body-mind training over a period of two weeks, totaling 5 hours of training for each group.

Researchers of this study have found changes in the brain’s “white matter”- a part of the brain’s anterior cingulate cortex after performing mindful meditation after just a short period. These changes weren’t observed in the brains of those who underwent relaxation training. None of the participants from both groups had any previous meditation training experience.

A non-invasive, MRI-based technology known as diffusion tensor imaging was used to see the white matter in the brains of the students, together with other imaging technology that measures the white matter’s ability to adapt and change.

The researchers focused on certain areas of the brain that were most susceptible to these physical changes, and measured these areas before and after mindful meditation training.

The white matter is an area in the brain that affects how it learns, and coordinates and relays information among the various brain regions. According to the authors, understanding the white matter with training, learning, and human development can potentially prevent various mental conditions such as anxiety, ADHD, depression, borderline personality disorder, schizophrenia, and even addiction, disorders that all involved the anterior cingulate cortex of the brain.

The most common problem with meditation, just like with any other alternative form of medicine is that scientific evidence is often lacking.

People who have practiced meditation may have been “conditioned” to feel positive about the therapy, and thus have responded favorably to the training.

This study, however, offers a quantifiable result that is actually based on scientific evidence. Because the real structural changes that the brain went through were observed and measured, this discovery study opens up a number of new possibilities in the world of alternative medicine.

 

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