How to Love Your Body - From Our Therapists

Poor body image can affect so many of us in so many different ways, including in many of our relationships, careers, and our overall quality of life. A lot of the time we tend to hyperfocus on specific parts of our bodies such as our stomachs, noses, thighs, and more. At the end of the day, we are the only ones that truly notice the “imperfections” that we think we have. If we were to ask anyone else they’d tell us we look great, amazing and lovely. Yet, we choose to not believe them.

Many people, even young children can express concern about body weight. Thankfully many children do outgrow these worries as time goes on. It usually happens most with children as young as 8 who are most likely reacting to peer pressure which in turn causes self-consciousness rather than a true disorder. A more distorted sense of self can definitely be more real for pre-teens all the way through adulthood, with more women suffering than men.

Most of the time these feelings are caused by children seeing their parent’s relationships with their own bodies. The way parent’s see themselves can definitely influence and molds a child’s ideas about their own bodies. Women are also more likely to suffer with distortions of body image due to the constant photoshopping that we see on social media and current beauty standards.

Thankfully, we are slowly branching away from the photoshopped images and people are beginning to appreciate themselves more for who they are which is allowing for many of us to truly feel more comfortable in our own skin.

Take these steps to start loving your body more:

1. Curb social media, and platforms where people are constantly pushing unrealistic beauty standards. We can even stay on social media but maybe unfollow all of those people who make you feel bad about yourself, and start following those that empower you instead. Take in media that shows you what real people and real bodies look like.

2. Do the things that make you feel good about yourself. Eat things that make you feel good and get your body moving to give you energy and flow.

3. Remind yourself every morning that you are beautiful, unique and deserving of love and good energy. Create an affirmation that you are happy to wake up to every morning. No one deserves to wake up daily and feel horrible about living in their own body.

4. Get out in the sun and absorb some rays. This will help you feel better, Vitamin D has been proven to boost positive moods.

5. Be realistic and grateful for your able body. Having gratitude for what your body can do is a great step towards loving yourself.

If you feel like you are currently dealing with poor body image, you can reach out to us and schedule an initial session with our counselors to set up a plan to help you overcome the emotions you may be feeling towards yourself. Growth isn’t linear, but we are always here to help.

3 Ways Therapists Suggest to Improve Your Self-Love

Have you noticed how often self-love is spoken about on a day to day basis compared to a couple of years ago? This is because people have started to realize that they need to prioritize their well being over their jobs and other obligations that spread them too thin. We all have a unique way of loving ourselves.

However, if you are unsure of how to start showing yourself some love, then here are three tangible ways for you to begin practicing self love.

1. Don’t compare yourself to others on social media:

We are all guilty of hopping on our social media apps such as instagram, twitter, or even tiktok only to see our favorite influencers do something amazing that may make us a bit jealous. Our internal dialogue tends to go “I wish I looked like her '', “I wish I had a loving relationship like that” or even “They got engaged? That seems so out of reach for me.” Well, maybe it's time to limit your time on social media, but if you do log on, start to challenge your thoughts. Remember that the images posted on social media are meant to show only the positive aspects of people's lives. No one wants to show the raw reality of life. We all have bad days, even our favorite influencers. Try to not beat yourself up for what you see online.

2. Clean out your closet:

Getting organized and getting rid of old things will eventually make room for many new things to come into your life. Sometimes cleaning up the clutter from our mind can start by cleaning up the clutter of our day to day lives. It’s time to let go of all those things you haven't used in over 6 months. Especially if they remind you of negative periods. Never chase things that have already passed, we cannot change the past but can always influence our future. 

3. Make a list of the things that are currently working for you: 

Self- acceptance is the main key to truly loving ourselves. A very simple way of getting to this point is to realize all the amazing things that you already have going and working for you. Once you see all the amazing things that are currently occurring in your life or that you simply have to look forward to, it will be easier to accept and love yourself completely. 

Improving ourselves and making changes can be overwhelming at times, but we promise that you can do anything that you set your mind to. Yes, even learning to love yourself. If you need any help coming up with a plan, we here at Serene Mind are also here to help you. We are simply a phone call or email away.

5 Self Care Practices - From a Mental Health Counselor

Many of us equate self care to a yoga session, meditation, or even a spa day. What we don’t realize is that no amount of stress relief activities are going to help us if we aren’t properly taking care of ourselves. Going to a yoga session, but getting barely any sleep is simply going to cause us to fall asleep. Similarly, not eating well and regularly does not allow us to fuel our bodies with nutrient-dense foods that would allow us to hit the gym at full throttle and relieve necessary stress.

Below we will be discussing different types of self care and why they are so vital in our day to day lives.

1. Physical Self Care:

If you want your body to work efficiently you need to take care of it. There is a very strong connection between body and mind. When you are actively taking care of your body by fueling it with nutritious food, sleeping well, being active, and caring for your physical needs your mind will also follow suit because you are overall feeling good about yourself and probably more energized too! Making sure to attend your medical appointments and take any necessary medication or vitamins is also a very vital point in good self care.

2. Social Self Care:

We humans thrive on social interaction. It’s no surprise that socialization is also one of the key components to great self care. Although it’s difficult to make time for friends and your relationships due to work and other obligations, it’s necessary to do so! Having close connections in your life is extremely good and important for your well being. You don’t need to force yourself to devote hours on end to your friends or even work on your relationships. It truly depends on what your social needs are. The key here is to figure out what your social needs are and to create time in your schedule to create the best social life for you.

3. Mental Self Care:

The things we constantly think about and fill our minds with will greatly influence our mental well being. Taking care of our mental health typically includes doing things that get your mind going. Do you want to learn a new subject or maybe try some new tabletop games? How about reading a new book or watching a musical that not only inspires you but gets your mind thinking. Mental self care as a whole simply involves doing things that help you stay mentally healthy. Simply practicing acceptance and positive affirmations helps you maintain a healthier inner dialogue.

4. Spiritual Self Care:

When spiritual self care is mentioned it mostly involves nurturing your spirit, but does not necessarily have to involve any kind of religion. It would simply be something that allows you to develop a deeper sense of meaning and understanding or even a connection with the world, universe, or nature. You can work on your spiritual self care by meditating, attending a religious service, or simply being in nature with yourself.

5. Emotional Self Care:

Emotional self care usually includes activities that allow us to not only acknowledge but express our emotions in a more safe and regular way. It is important to foster healthy coping skills that allow us to deal with uncomfortable emotions such as sadness, anxiety, and even anger. Whether you speak to a close friend, relative, or a partner about how you feel or you decide to set time for yourself to disconnect and process your emotions, it is very important to incorporate emotional self care into your life!

Self care is all about prioritizing your different needs. It is about making a strong internal foundation, so that you are able to provide this same love to others.

Prioritize Your Mental Health, Make it a Self Love Summer

Have you ever wondered why it’s important to practice self love? Well, there are actually various reasons why practicing self love is important. Self love as a whole motivates you to make healthy life choices that will benefit you instead of hinder you. You are more likely to choose the things that will be good for your well being and serve you well. Many of these things can take the forms of exercising, having healthy relationships, and even eating healthy. 

Ways to practice self love include:

1. Being Mindful:

   When you become more mindful you allow yourself to truly understand how you feel, think and even what you truly want for yourself. This allows you to practice self love and in time you will learn to love yourself more.  

2. Good self care:

   The people that have a high sense of self love partake in daily activities that are great for their mental and physical health. Things such as nutrition, exercise and proper sleep, intimacy and healthy social interactions. 

3. Creating healthy habits:

   Creating habits can be a bit difficult to get off the ground. However, taking a day to set goals and slowly plan on how to create those habits will allow you to start! Establishing a healthy set of dauly habits will allow you to grow that sense of self love. Do these things because you care about YOU, not because it’s something you feel you “have to do”.

Just remember that to practice self love you need to first begin by being patient, kind and compassionate with yourself the same way you would treat a loved one.

Summer is for Mental Health Days

Even during the summer we need a few things to help us disconnect from the hustle and bustle of work, meetings, summer classes and more. Summer is a calmer pace and taking it easy can help you boost your energy.

Since summer is practically around the corner, here are five things that could help you boost your mental health this summer:

1. Go outside -

Many studies have shown that stress is relieved within minutes of going outside. When time is spent in green spaces such as parks, grassy fields, or even a trail your cortisol levels drop. Cortisol is known as the stress hormone so reducing this can definitely improve your mental health. Nature also boosts endorphin levels and dopamine production which in turn promotes happiness!

2. Be active -

Exercise in any form can help to decrease anxiety, depression, and negative mood by improving self-esteem and cognitive function. It helps to improve our cardiovascular and overall physical health and even helps to reduce skeletal muscle tension which in turn allows you to feel more relaxed.

3. Stay hydrated -

Being dehydrated can lead to fatigue, mood swings and difficulty concentrating. Make sure to hydrate with electrolyte drinks to boost your energy and keep you going. Drinking water is good but you have to replenish what you loose.

4. Meditate -

Having time and space to clear your mind can help you feel more grounded and connected. Make time to meditate. Even 5 or 10 minutes can help you gain clarity and peace.

5. Start a new hobby you’ve always wanted to try! -

We all have a lot of things that we want to do but constantly put off. Since summer is around the corner, this means that it is the absolute perfect time to try that one thing you’ve always wanted to do. There is no better way to relax than to do something you truly enjoy. Doing something you enjoy and trying something new is definitely a way to boost your mental health this summer.

It is summer time and this is the best time to start a mental health routine. Making your mental health a priority now can help you keep going for the busy fall to come. What are you waiting for?

Revamp Your Self-Care Routine - From Our Therapists

From the moment we are sent off to school, we are forced to adhere to a certain standard of society that is not only mentally but physically taxing for us. We are forced into a routine or even this ideology that to succeed we need to work hard and long tedious hours. To a certain extent, this is indeed correct. To achieve our goals we do have to put in the work, dedication and time.

However, it is not okay to work so hard to the point of burnout or simply to the point that we forget to eat, shower, and give time to ourselves. So how do you go ahead and make sure you’re still taking care of yourself?

The answer is simple, we need to schedule self care.

You may think that scheduling time to care for yourself is hard, but even the smallest things can be a form of self care!

Here are 5 ways that you can start incorporating self care into your daily routine to help you unwind and feel happier.

1. Get moving:

Whether it’s taking your dog for a walk, taking a bike ride or even heading to the gym. These are all great things that you can do to get yourself active and moving. Daily exercise can help you both physically and mentally by boosting your moon and reducing the amount of stress and anxiety you may feel throughout the day. 

2. Go get dinner or coffee with a friend:

Getting dinner or coffee with a friend may not seem like a form of self care. However, it’s actually a form of emotional self-care. Although it isn’t a form of self care that lasts very long after you part ways, it definitely does allow you to benefit from a social connection.

3. Spend time in nature:

Spending time out in nature whether it be a park, the beach, a mountain trail or even your back yard is an amazing form of self care. A study by Lancet Planet Health that was published in 2019 actually states that spending time in a green space is associated with a lower mortality rate than those who do not.

4. Sleep:

Get at least 7 hours of sleep! Sleep has a huge effect on how we feel on both physical and emotional levels. If you are constantly not getting enough sleep due to work, school, and crazy deadlines..well, it can eventually catch up to you and cause major health issues. Make sure yout room is the best possible place for you to get good sleep. Meaning that there should be no distractions. This way you can guarantee good REM sleep.

5. Learn to say no to others: 

We typically find it hard to say no to others, however if you’re already stressed and overworked, saying yes to your coworkers or even loved ones can most definitely lead to lots of irritability, burnout and anxiety. It may take you a little bit, but once you practice enough you’ll be able to politely tell others no. This way you can prioritize more time for your own selfcare.

All in all, self care has a positive effect on your health as well as your overall outlook on life. However, you must have the intention and commitment to invest in your well being. By doing so we can not only take care of ourselves, but we can also start removing the ideology that those who prioritize their well being are selfish. Remember: It’s okay to take care of yourself.

4 Steps to Becoming a More Confident Person - From Our Therapists

Have you ever wished you could be a bit more confident? Do you constantly catch yourself comparing yourself to others and wishing that you could be just like them? Well, I want you to know that you are not alone! Many, if not all of us wish we were more confident. It’s something that we all seek and wish to improve on.

Here are a few things that you can do to help improve your self-confidence:

1. Think positive:

Thinking positively is very hard for us a lot of the time. Especially those of us who are juggling many different obligations. However, thinking positively is one of the ultimate keys to building self-confidence. You can go ahead and do this by focusing on one thing that you are happy or grateful for during the day. This can help you focus on the good instead of the negative. Learning to focus on the positives instead of the negatives will allow you to improve the confidence you have within yourself going forward.

2. Positive affirmations:

This might sound a little silly, but hear me out! When you wake up every morning, as a part of your morning routine go ahead and tell yourself something nice. How can you do this? Well, it’s super easy. All you need is to look in the mirror and say “ I am confident, I am beautiful, I am enough.” It does not necessarily need to be these exact statements, but something along these lines. What you’re doing here is giving yourself positive affirmations and eventually you will start believing these statements without having to say them to yourself daily.

3. Acquire a new skill:

Learning new skills always helps boost self-confidence! Why? Well, when you are enjoying yourself and you realize that you are good at a new exciting skill it ends up making you happy. Getting a grasp on a new skill, showing it to others, and having fun with it is a very easy way to help boost your self-confidence. Maybe book a class on something you’ve always wanted to try this weekend!

4. Change your posture:

Simply walking with your head up, making eye contact, and standing up straight can help you not only look, but also feel more confident. Here’s an example of this: If you are meeting a new person, instead of looking down at the floor, go ahead and make eye contact. This goes ahead and shows them that you are confident even if you don’t quite feel that way yet. Eventually by pretending you will begin to feel more and more confident.

All in all, being more confident all starts with YOU! Your mind will always believe what you tell it. If you continue to tell yourself that you aren’t confident, then you WILL believe it and your self-doubt will continue. However, if you tell yourself that you can do this, that you are confident and great, then your mind will believe that too!

You got this.

New Mommy Love - Postpartum Love from Our Therapists

The birth of a new member to any family can most definitely trigger a wide range of powerful emotions. These emotions can range from excitement and joy to great anxiety and uneasiness. Most of the time, the uneasy emotions, anxiety and even depression can last up to about two weeks, but in some cases they continue for longer periods of time. When new moms are experiencing this more severe, long lasting form of depression it is usually the sign of postpartum depression. 

For any new moms that may be reading this, we do want you to know that postpartum depression does not mean you are weak or flawed in any way. It’s actually very common in new moms. Studies show that postpartum depression actually affects 1 in 9 new mothers. Getting back to feeling like yourself may take some time, but know that it is possible!

We would like to provide you with 5 things you or someone you know could follow to help on their new mommy journey to improve postpartum:

1. Rest:

   It is very important that you rest as much as you can. Although extremely hectic, try to schedule your sleep time around your baby’s sleep time. If possible, see if someone can give you a hand so that you can rest. 

2. Get out of the house:

   Make time for yourself. Whether this is simply going out to get a massage, an ice cream cone, visit some friends, or even spend time alone with your partner.

3. Join a support group:

   It’s extremely easy to find a support group with the help of technology! This may be extremely helpful if you are needing that extra support. Many other mothers are going through the same thing. Learning about their experiences may be not only insightful but helpful.

4. Don’t do everything alone:

   I know that sometimes you might want to do everything. However, you deserve a break too! Ask your partner, family or even friends for help if you really need it. Asking for help doesn’t make you any less of a mother. 

5. Don’t make any major life changes:

   Giving birth and welcoming a new child to the world is already life changing as is. More major changes can cause you heaps of unneeded stress. Sadly, there are life changes that we simply cannot avoid. When those occur, please try to reach out to family and friends to arrange support and help you ahead of time. 

It can also be helpful to have someone you trust take care of the baby while you are managing postpartum depression. If you are currently feeling this way, don’t juggle it all alone. Tell a loved one or talk with a professional. It may not seem like it now, but it will get better. 

Your Healing Journey is Not Linear - A Therapy Perspective

Whether you have experienced mental or physical pain, healing takes time. When we scrape our knee the mark doesn’t go away over night. It has to heal and there is a process involved. When we are hurt emotionally how do we heal from that pain?

It is also a process. There are things we can do to help the process move along but it is important to know that everyone is moving at different paces.

Here are some ways to help you grow at your own pace:

1. Recognize that no one is perfect:

   The idea that perfection exists can stop us from making progress. We forget that we can be novice, make mistakes and learn.

2. Getting better, can make us feel all over the place:

   Self growth takes us wanting to sometimes feel a little worse, just before making the most progress and actually getting better. That is okay, lean into the discomfort and explore this area. You may find some answers you did not even know you had.

3. There is no right way to heal:

   Some may fall backwards and some may accelerate; healing is not the same for everyone. When we grieve for example; some people heal rather quickly and are able to get on with things for the moment but after a few months those people may start to feel more pain than they did initially. Some people may grieve for years. There are no step-by-step- lists for healing as people heal in different ways.

4. Be kind to yourself and having compassion for your own journey:

   Do what makes you feel comfortable and happy. If you are healing slowly, be comfortable with that and work from where you are. No one is feeling your personal pain but you and therefore no one has experience in how long it “should” take.

Talking with a professional can help you through a painful time or talk through past painful experiences. Everyone has a different journey and that is a beautiful thing. Healing takes time.

Mental Health is Health - Break the Mental Health Stigma

It is important to be healthy, both mentally and physically. The two intertwine. How can we have a conversation with a colleague, or get a good night’s sleep when we are consumed with worry and thinking of something else.

We get annual checkups for physical health but how can we keep healthy mentally?

1. Take care of your basic needs:

When we feel down sometimes we don’t want to take care of our basic needs. Drinking water, sleeping regularly, and eating healthy are little big things that contribute to our mental health. Not sleeping regularly can affect your irritability and patience.

2. Maintain healthy relationships:

No one feels good when they feel lonely. Listen to others when they are speaking to you and share with them what is going on. Being with friend can increase social activity which can make us feel better about not being alone.

3. Exercising:

Believe it or not, exercising can improve your mental health! Exercise takes your mind away from other things and can allow you to focus on the present moment.

4. Treat your self every now and then:

Even though we may feel bad about buying something or doing something just for ourselves think about how far something small can go. Stop for ice cream on your way home or get a fun face mask, do something for YOU.

5. Practice being in the moment:

When we worry about things that have not happened or have already happened to us we are not able to see what IS happening in front of us. We can lose sight of what is happening in our lives and our hobbies, relationships, and sometimes jobs can be affected. When we are able to see what is happening and understand it we feel less distressed.

6. Journal:

Writing your thoughts and feelings down can help clear your brain of thoughts that can cause fear or sadness. We can make charts and illustrations with color, you can write letters (if you plan on sending them or not), or you can make lists. Having a safe place for your private feelings can give you a sense of safety.

7. Talk with a professional:

We know to go to the hospital for a broken bone, but what about a major worry? Going to see a mental health professional is very similar! Professionals can help figure out what is wrong and help relieve the problem.

Mental health is health. By taking care of your mind, your body will thank you and you will be able to do more of what you love to do. It is a synergistic relationship, with balance we can achieve great things.

12 Holiday Affirmations for Your Mental Health

During this busy time of year, it’s easy to get swept up in holiday plans and focus more on the world around you than yourself. But as always, it is important to make the time to stay present and prioritize self-love. To nurture feelings of gratitude, peace, and cheerfulness during the holidays, practice giving yourself positive affirmations.

Examples of holiday self-love affirmations include:

1. I choose to love and accept myself exactly as I am

2. I deserve happiness and respect

3. I will treat myself with kindness

4. I am strong

5. I am worthy of receiving love from others

6. I am not selfish for setting boundaries

7. I am allowed to eat holiday treats without feeling guilty

8. I am brave

9. I will make the best of the situations I am in

10. I am proud of the person I am today

11. I will look towards the future, rather than dwell on the past

12. I am enough

You can say these affirmations out loud, in your mind, or write them down. You may not believe these affirmations in the moment, but that will change with time and repetition.

Our Therapists Share How to Revamp Your Routines

Why are routines hard to start and hard to keep up with? They can be tedious but we know that once you are able to hone in on specific goals, routines will be an integral part of maintaining these goals.

Routines are helpful in giving us a feeling of control over our lives, even when it may seem like control is the last thing you have. Routines can also be helpful in coping with change, forming healthy habits, and reducing stress levels. 

Morning routines can be a great way to get your day started on the right track. Sometimes, getting out of bed is a struggle and it’s important to understand that you should not feel bad for skipping a morning routine. Though, having a routine may make those days a little easier. So, we can almost look at this like preparation for difficult days or weeks, while also setting us up for success on our good days.

It is also important to note that everyone’s lives are different and therefore the recommendations that I may have for a good morning routine may not fit into your life. It is up to you to determine the best way to start your day because consistency is the real key. 

The best step, in my opinion, for a successful morning routine is to simply let light in. This alone will increase those feelings of wakefulness, making the rest of this routine a little easier. After we let the light in, it is proven to be helpful to make your bed. By completing a task, first think in the morning, you can increase your own self-confidence and may be more inclined to complete the rest of your daily tasks.

Drink water and eat breakfast! Dehydration and lack of nutrients can decrease your daily cognitive functions, so don’t forget that banana! Starting your day with a meal can also boost your metabolism to help you with any meal routines you may set for yourself throughout the rest of your day.

Lastly, before you leave the house, it may be helpful to set 5 minutes aside to either meditate, set your daily intentions, stretch your body, or write down your daily goals. Beginning your day with just 5 minutes of focusing ONLY on yourself will pay off, in terms of your mental health, in finding your center and creating stability in your day. If your day seems to be straying from your comfort zone, you can fall back on those 5 minutes and refocus your day. 

Night routines can be just as important as morning routines. Shower, focus on your skincare or haircare, eat dinner, and refocus your intentions for the day to come by taking 5 more minutes, just for you. Just like a morning routine can set you up for the rest of the day, a night time routine can help to wipe the slate clean for the day to come. It can give you an opportunity to thank yourself for making it through one more day. 

As we finish up our nightly routine, lie your head down to go to sleep, remind yourself that tomorrow is a new day and you can conquer anything you put your mind to. 

Go out and conquer your day!

Self-Growth is a Steady Mental Health Journey

This week I decided I needed to take my own advice.

As I have been writing about self-care, self-growth and the preservation of the love we have for our own selves, I came to the realization that these things are much easier said than done. I looked in the mirror and saw someone I love, but she’s not quite present on the surface. The part of me that loves myself to the fullest potential was hiding somewhere deep within.

So, the question stands:

How do I find the version of me that is capable of loving myself, and others, to my fullest potential?

Well, first I had to figure out what was shadowing me and what it was that was dimming my light. This was not easy. This came with tears and telling myself some things that I had been pushing behind me for a long while now. I thought about why I felt like I am not good enough, why I felt like I need someone else to love me, for me to love myself, and why I allow the opinion of others to affect my mood and cloud the lens that I see the world through. Ironically, the answers were simple.

Some very hard questions that revolve around a simple explanation:

I was afraid.

I was afraid that the negative people that surround me are, in fact, right. I was afraid that the ME I see every day in the mirror is not the version of me others perceive. I was afraid that I will never get my happy ending.

This, though, is negative self-talk; something we may acknowledge but ultimately want to stay away from. There is no good reason to consistently try to believe the negative accusations that you direct at yourself.

So, I joined a yoga class. In my practice I focused fully on my breath and my intension. I brought those negative feelings in with me and I let them melt away through my pores as I went through the flow of Vinyasa.

By the end of my practice that day, the stress and anxiety that filled my head and my heart had calmed down and I finally felt grounded for the time being.

After this I suggested connecting with loved ones. So, that is what I did. I met my sister for dinner and we talked about irrelevant topics like school and how we want to redecorate our rooms. A day that started so wound up and uncomfortable turned slowly into a calm, comfortable conversation.

The last step is to set a goal. I am often very busy and find myself feeling overwhelmed by all of my responsibilities so I had to truly think about what I needed. I needed to feel comfortable in my own skin. I needed to be calm and collected while I navigate my day. I needed to show myself that I am capable of giving my body and mind more love than it has been receiving.

With that being said, I set two goals:

My first goal is to attend at least four yoga classes a week. These classes will help me become more in-tune with my physical self, helping me feel grounded in the process.

My second goal is to make time for breakfast every day. I do not always have time for more then a coffee and a quick bite on the go. Changing this routine will not only help adjust my health and eating habits it will become a healthier alternative for my mental stability and sleep cycle by creating a routine and forcing myself to make time for one specific thing each day.

I have been active in following through with these goals for two weeks now. After a week of this routine I felt better. My mind had found a safe space and I began to understand how much I had truly been neglecting myself.

After two weeks, I am thrilled. I have started to see changes in my physical self and I am finally focused on creating a better me for ME, not for others. My path may not be the right path for you, everyone is different, but I encourage you to find one.

As the wise Buddha once said, “You yourself, as much as anybody in the entire universe, deserve your love and affection.”

Our Therapists Share How to Spring Clean Your Self-Care Routine

What do you think of when you hear the phrase “spring cleaning”? Do you envision the dirt and dust that has accumulated throughout the year around your living space or do you imagine a pile of material objects that you are able to toss or donate? It seems that we, as human beings, tend to follow this mindset that if we clean up our external world then our internal world will fall into place. But what if we were to “spring clean” from the inside out? If we were to make a conscious choice to take care of our internal dirt and dust, then our external world may seem less overwhelming when it comes time to renew and clean during the Spring season.

You may be wondering how you begin to inwardly spruce up. It can start by beginning to understand your need for self-care and establishing a routine that works for you. Self-care is ways that you take care of yourself emotionally, mentally, physically and spiritually. It is about connecting with your body and mind and asking for what you need. Asking for what you need can be difficult if you are used too often caring for others before caring for yourself. I am going to ask that you read the steps below for establishing a self-care routine and TRY. All you can do is try and begin to practice caring for yourself. Self-care can be a stumbling point for me, especially as a new counselor in the field, so I will work hard to practice these steps right along with you.

Steps to Creating A Self Care Routine

1. Sleep When You Are Tired: This one may seem obvious but in today’s fast-paced world, it can difficult to find time to rest your body and sleep. This step is not saying that you need to give things up to sleep but to determine how to get the best amount of sleep for your body and lifestyle. Sleeping is so important to be able to recharge physically, emotionally and mentally.

2. Eat Until You Are Satisfied: After overindulging, have you ever felt sluggish, sick and just generally zapped? I know I have. This step challenges you to recognize the sign your body is giving you when you have reached a point of satisfaction while eating without feeling overly full. Eating to feel satisfied can leave you feeling less like taking a nap and more like taking on the day in between meals.

3. Find Time for Yourself: Finding time for yourself can be just five minutes throughout the day to practice your deep breathing, dance to your favorite song in your living room or listen to a song that brings you joy. It can be anything really as long as it is something that is meaningful to you and gives you space to channel your own energy.

4. Allow Yourself to Feel Your Feelings: This is so challenging but one of the most important parts of caring for yourself. This includes even those negative feelings that can be uncomfortable to feel. It may seem like you are being selfish for saying no to that person’s request, not wanting to be another person’s friend or letting someone know that they may have made you angry, but it is not selfish. Self-confidence comes with beginning to know all emotions are acceptable. Learning to recognize and express how you are truly feeling helps to make you more whole for YOU and everyone else.

5. Be Present: We hear this a lot in today’s fast-paced world but how many times do we truly take time to practice this? This includes unplugging from work responsibilities, phones, computers, tablets, etc. and just being there to experience your life. Maybe you take a walk and notice the colors of the foliage around you or you tune into what your dinner partner/partners are saying without any external distractions. You can even take a moment while at work or home to just recognize the colors around you. Whatever it might be, being present for a moment and not thinking about the mistake you made yesterday or the project you have due tomorrow begins to teach you how to connect with
your life.

All of the above is a guide for how to start asking for what you need. You can add to this list or pick out the most important steps for you and begin incorporating them into your life at your pace. However, you decide to begin, start small and give yourself grace along the way. Dusting and sweeping each area of your life takes time.