This may be obvious to some but often times people forget the importance of maintaining the basics of self care. There are fundamentals that need to be accounted for in one's life to make for overall well being and balance. Although it may seem obvious, some folks forget or underestimate the importance.
FOOD
Not all food is created equally. Ha! Eating heavy and rich foods can take you down on various levels and leave you feeling droopy and bloated. And skipping meals ain't great either. Fast food can be junk. Instead, I vote for either three solid meals or five small snack-like portions in a day. I encourage my clients to have plenty of vegetables and proteins, including nuts and salads, lean meats, yogurts and fruit. And don't forget to hydrate.
If you feel your diet is out of whack and you want to make some adjustments, start slowly. Knock off one unhealthy item at a time. For example, if you are a twice daily caramel latte drinker, begin by only having 1 per day. After a few days, cut back to a 4x weeks and so on. Meanwhile, be bold as you incorporate more healthful ingredients in your daily diet.
SLEEP
I love it! It's essential and if we minimize it's importance we struggle. Generally, researchers say we need 7-8 hours per day and I believe it. Do you know how it feels to wake up ready to go without any sluggishness? My hunch is people minimize the number of hours they actually need to feel fully rested and instead rely on coffee or some from of caffeine to do the wake up job.
Make incremental adjustments. For example, go to bed 15 to 20 minutes earlier for a few nights and then add another 15 to 20 minutes until you are getting the amount of rest that feels right.
MOVEMENT
It's important to move that body regularly not only because your body needs to be exercised but also because it provides a myriad of benefits. A key one is stress relief. There are tons of movement options out there. I'm a fan of yoga, spinning, running and dancing my heart out. In general, I recommend at least 1 1/2 hours of physical exertion per week.
If you are not logging much time at the gym, seek out a workout buddy. This will motivate you to show up and do it. Another way to keep committed is buying a package of classes that has an expiration date. This will encourage you to get yourself to the class. Lastly, start with baby steps. If you are not moving now, start with 5-10 minutes of moderate movement each day. Then increase as you continue and build to at least 1 1/2hrs each week.
COMMUNITY AND FUN
Being with people you like is crucial for a balanced mindset. Humans need connection and ideally a tribe of people that they feel connected to and supported by. When times are busy, don't miss out on scheduling down time that's fun and a way to blow of steam, even it only for an hour. Having fun with friends and/or family is not to be minimize and a primary element in self care.
See the buddies that you laugh with. I also recommend reconnecting with folks that you haven't seen in a while. I recently took a trip to see some long lost cousins. It was a rewarding trip and fun on various levels, especially humorous to see how goofy personality characteristics run in families.
Here's to taking care of ourselves.
If you need support creating a rewarding self care routine, please arrange a coaching consultation.
It hit me like a thud when someone said it to me. I was blindsided by it and it radically changed my perspective...for the better. I'm referring to the realization that the thoughts I had in my head were deeply affecting my life.