Tag: self-care

Self-Care Ideas for Men – Ultimate Guide!

Self-Care Ideas for Men – Ultimate Guide!

Today I will be sharing self-care ideas for men. We often think about self-care from a woman’s perspective. But self-care is something that everyone should be focusing on, not just women. One of the biggest myths going is that self-care is just for women. This could not…

Self-care habits – Ultimate Guide of 28 Ideas!

Self-care habits – Ultimate Guide of 28 Ideas!

Today I will be talking through self-care habits. Self-care is the best gift we can give ourselves mentally, emotionally, and physically. It is establishing and maintaining a healthy relationship with our bodies to improve our mood, boost confidence and reduces anxiety and stress. Practicing self-care…

Overcoming Morning Anxiety – What Helped Me!

Overcoming Morning Anxiety – What Helped Me!

Today I will be sharing some tips for overcoming morning anxiety and what measures I have put in place in the past to help with it.

Do you struggle with morning anxiety?

Are the first thoughts that enter your mind so negative and so dreadful that you regret waking up in the first place?

Morning anxiety is very REAL, I would suffer from this terrible illness on a day-to-day basis.

If you suffer from panic attacks, dreadful morning fear, and of course depression, this post will come to your aid.

Of course, if you really need help and feel very depressed? Please seek the help of a doctor over anything else that you read today. 

But if you do feel like you can combat this yourself or if mornings aren’t your thing, then this is your post!

Let’s help you wake up to pleasant and peaceful thoughts each morning with some effective and positive habits that helped me when overcoming morning anxiety!

Disclaimer: I am not in any way a certified therapist/counsellor so all the advice is given from my own experience and should not be taken as medical advice. 

 

 

What is morning anxiety?

According to Calm Clinic, “most people define (morning anxiety) as anxiety either immediately after waking up or anxiety that tends to build over the first hour or so upon awakening.”

As far as symptoms go, everyone experiences anxiety differently, but here are just a few signs of morning anxiety listed by Healthy Place:

  • Rapid heartbeat
  • Feeling weak, faint, or dizzy
  • Tingling or numbness in the hands and fingers
  • Fatigue
  • Insomnia
  • Chest pains
  • Breathing difficulties
  • Feeling a loss of control
  • Trembling

Morning anxiety is caused by many different factors. For example, we produce higher levels of cortisol– which is a stress hormone — in the mornings.

Aside from an increase in cortisol levels, Health Line adds that things like environmental factors and low blood sugar can contribute to morning anxiety.

Although waking up with these symptoms is devastating, there are steps you can take to relieve morning anxiety and still have a good day.

Here are some tips I have put together that have helped me overcome morning anxiety.

 

Overcoming Morning Anxiety – What Helped Me!

 

Don’t go to bed late the night before

Before we get started, there’s one mistake you cannot afford to make. This morning mistake will screw up your entire day.

Go to bed early the night before!

Sleep is not only for the weak. It’s the best way to stay strong all day.

Are all-nighters worth bragging about? Maybe they’re fine once in a while when they can’t be avoided but otherwise – staying up late constantly isn’t a sign of working hard; it’s working too much, working inefficiently and mismanaging your time.

I use to be one of those people who stayed up to the early hours of the morning, then wake up like and zombie and head off to work feeling like I had just been dug up!

Not anymore though!

OVERCOMING-MORNING-ANXIETY

Without enough sleep, you’ll start the day with a mind that’s not 100% energised – no matter how many times you give yourself a good slap on the face.

The worst part? Imagine your brain failing in the departments of common sense and alertness.

Around 16 million Brits experience side effects of sleep deprivation every night!

And studies suggest they can range from less obvious stuff – like a lack of focus or attention – to crying over small things, or a lower reaction time while driving or pouring coffee!

Speaking of coffee – don’t rely on it to overcome sleep deprivation. I enjoy my morning coffee as much as the next person. But I also know caffeine has its limitations.

The National Sleep Foundation recommends 7-8 hours of sleep (or 9 if possible) for the average adult.

I have about 6/7, which suits me fine.

 

 

Wake Up Early

One of the reasons you may feel anxious in the morning is because you feel rushed. Waking up earlier is a great way to get ready at a slower, more peaceful pace.

When you wake up earlier, you have more time to focus on things like self-care (which will be a part of your morning routine for anxiety relief).

If you are rushing around and then flying out of the door every morning, start waking up between 5:00am – 6:30am depending on when you have to leave.

You want to wake up a couple of hours before you need to be somewhere. And, remember, start small and build up

 

 

Exercise

Exercise is one of those habits that everyone talks about. It makes you roll your eyes when you hear or read about it. Like what else is new? Exercise is good for you.

To me, exercise is a very important habit physically and mentally. I especially notice how much it impacts my life when I don’t do it. I become stressed, I’m also reactive and it shows in my relationships, in my work and in the decisions I make.

Excercise

I can’t seem to stay clear and objective when I don’t do it. Plus, I just feel tired and ache all the time.

So, I try to make exercise a part of my day whether it would be by walking for at least an hour, going to the gym, stretching, running or doing an at home workout.

It has become a part of my life and it fits naturally. If it’s still not a part of your daily routine, just try it.

 

Mindfulness meditation

Mindfulness meditation is practiced by focusing the mind on the present and keeping your thoughts from wandering into the past and future.

It focuses on breath awareness to draw attention to your body, open up your senses and anchor you into the present and your immediate surroundings.

  • Sit comfortably with your upper body straight but do not stiffen.
  • Relax and pay attention to what every part of your body is doing like how your legs are positioned and where your arms lay.
  • You may close your eyes if you need help getting more focused and relaxed, but it’s not necessary.
  • Gently inhale and exhale, getting into the rhythm of your breath noticing how each part of your body reacts and what you’re currently feeling.
  • Open your eyes and with a soft gaze, notice your surroundings using your senses, without all

By implementing Mindfulness meditation into your morning, it will help calm down your mind.

The more you practice, the more enjoyable it becomes and more benefits you see.

 

 

Conscious breathing

There’s no need to wait until stress rises to use breathing methods for well-being.

You experience balance and harmony when your breaths are of equal length and depth.

As inhaling and exhaling uniformly are the natural response to inner peace, your brain thinks you are relaxed even when you breathe this way intentionally.

Take deep, even breaths throughout the day to preserve well-being.

 

 

Eat a healthy breakfast

Since you are not rushing, you are now able to sit down and eat a healthy nutritious breakfast.

Eating a healthy breakfast as part of your morning routine before work will help you to be more productive.

morning-anxiety-breakfast

Moreover, the breakfast will provide the energy needed to fuel your brain.

Additionally, eating breakfast will keep you full for longer, eliminating the need for you to consume high and empty calories which will harm your body.

Furthermore, while sitting down to eat your breakfast you can read a few pages of a positive mental attitude book or any other self-development book.

 

Set goals

Goals tend to add structure to our daysHaving structure and routine may help anxiety.

What are three things you want to accomplish today?

Start off by making them simple, such as eating fruit with breakfast.

The more you set goals for yourself, the more they become ingrained into your habits.

I find that having a simple fitness goal every day is super beneficial.

I recommend trying a 30-day squat or crunch challenge. You can find loads of them Pinterest.

Always ensure you are present while working towards your goals.

 

Take a short walk

Before or after your shower, your choice, take a short walk.

I prefer to go after my shower because the shower wakes me up, while the walk gets me pumped for the day. Others may prefer to take a shower after the walk.

First of all, we all need exercise on a daily basis. Without it, we are way more prone to anxiety and depression.

So, instead of going to the gym after your day is over, start your day with a little exercise.

A 30-minute walk is a great way to get out of the house, enjoy nature, and get your blood pumping.

Not only does it do the body well, but it improves your mood as well.

 

Switch up your attitude

Going to bed worrying that tomorrow will be another day of worrying and upset doesn’t resolve the issue what so ever – it will snowball into a huge problem that wasn’t there in the first place.

It’s time to switch up your attitude. Go to bed expecting to be upset in the morning, and tell yourself it will probably be there regardless of whether you worry or not.

Tell yourself that when you wake up and the anxiety hits, that it’s ok to feel worried, nervous, shaken.

It’s not a big deal, you can handle it. You can do whatever you need to do, you can get through today. Believe in you.

 

Make reminders

It’s easier said than done, isn’t it? It’s easy to say: “tomorrow I will be positive”. Because sometimes, just sometimes, you will wake up and think: “I just don’t have the energy to do that today”.

And that is when you’re most vulnerable to anxiety taking over your entire day.

So, whether it’s writing on a sticky note or leaving a reminder on your phone, have a backup option to help you out when you need that extra bit of encouragement and positivity in the morning.

A gentle reminder that reads something as simple as “you can do this” can make all the difference.

 

Journal and express gratitude

It’s always great to start the day with gratitude. 

This will help you start the day with a positive attitude.

Journaling has been shown to help manage anxiety, reduce stress, and cope with depression.

A great place to start is to write down three things you are grateful for, three things you hope to accomplish that day, and three things you were able to accomplish the day before.

Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!

 

 

Your surroundings

Imagine finally drifting off into a peaceful sleep in a dark room and cosy bed, to be woken up by a pounding alarm and harsh bright lights and the chill of getting out of bed.

Environmental aggravations like these can soon welcome you to your worst day ever.

It’s vital to infuse positive energy into your home to wake up peacefully and ensure the best possible start to your day.

Minimise your chances of anxiety by making your surroundings more peaceful.

Small alterations such as a soothing alarm clock instead of an ear-splitting cuckoo noise, having slippers and a comfy dressing gown to slip into in the morning.

This way you don’t have to bear the freezing cold mornings, also try a dimmer switch on your bedside lamp instead of blinding spotlights.

 

Drink more water

A simple yet vital daily requirement, drinking water.

This not only hydrates you but improves your bodily functions, preventing headaches, washes out toxins from the body, and helps with weight loss.

Drinking water can solve other problems such as clearing skin issues and providing mental clarity.

One way to drink more water is to keep a water bottle with you at all times so you can hydrate yourself throughout the day.

I personally like to drink room temperature and hot water; this helps with digestion.

 

Don’t check your phone immediately

In an ideal world, your day shouldn’t begin with the phone. Reading about stressful news events before your day even begins compounds anxiety.

Be mindful of what media you ingest, especially in the morning.

I recommend trying to keep your mind blank and your thoughts your own for the first hour of the day.

 

Overcoming morning anxiety – Final thoughts

Morning anxiety can be beaten.

It’s nothing more than an extension of what’s going on in your life and what kind of lifestyle you lead.

If it happens consistently without any apparent reason, you should definitely talk to a medical professional.

Otherwise, a few changes to your lifestyle and better self-care can help you overcome morning anxiety easily.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

I would love to hear what tips you have to combat morning anxiety – please share them below!

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MENTAL HEALTH BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

OVERCOMING-MORNING-ANXIETY

18 Ways to Practice Self-Love – Ultimate Guide!

18 Ways to Practice Self-Love – Ultimate Guide!

Today I will diving into ways to practice self-love. Practising self-love can be a challenge, especially at a time when you may feel low due to circumstances surrounding you. There is never a better time than right now to start putting yourself first and taking…

Self-Care Morning Routine Ideas – Ultimate Guide!

Self-Care Morning Routine Ideas – Ultimate Guide!

Today I will be talking you through some self-care morning routine ideas. Just imagine, the sun is rising, the curtains add an orange beam to the day, and here you are, presented with a brand-new day, a new beginning, and a fresh start. The times…

Self-Care for Mental Health – Ultimate Guide!

Self-Care for Mental Health – Ultimate Guide!

Today I will be sharing with you ideas on self-care for mental health.

The phrase ‘self-care’ is a popular one, and conjures up images of luxurious bubble baths with a glass of wine or hour-long meditation sessions.

Self-care has long been misunderstood in many ways, perhaps a mantra reserved for yoga-doers, an indulgent brushing aside of responsibilities or as therapy only when feelings of stress, depression and anxiety are at their worst.

But in recent years, the concept of self-care has become so universal that the World Health Organisation now officially recognises it as an essential ability to care for ourselves, our families and our communities.

Proper self-care is crucial for mental health and feeling well.

Though often we tend to get distracted by the daily tasks of our stressful everyday life and therefore forget to focus on ourselves.

Self-care doesn’t need to be difficult or expensive and doesn’t need to take more than 5 minutes of your day.

The idea of self-care is basically taking time to care for yourself.

On some days this might look like taking time off to do nothing or attending a yoga class, on other days it is as simple as taking a breather in the middle of a stressful day.

It’s ok to put yourself first. Self-care is an important part of managing your stress and can help you stay happy and healthy.

 

 

WHAT IS SELF-CARE?

Because it’s important we’re all on the same page, right?

Let’s start with a self-care definition from Oxford Dictionaries:

“The practice of taking action to preserve or improve one’s own health.”

“The practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.”

So basically, self-care is you and I taking responsibility for our own health, both mental and physical.

Seems pretty legit and certainly not self-indulgent.

In fact, for anyone to suggest that taking responsibly for your mental and physical health is anything but common sense, well they’re the one’s sounding ridiculous.

Please don’t let anyone shame you for self-care or listen to anyone that says anything negative about your self-care practices.

You are taking responsibility for your physical and mental health, that is nothing to be ashamed or embarrassed about at all.

Self-care is not selfish – as mentioned earlier, it will improve you as a person, and that will make you a better person to be around.

 

WHY IS SELF-CARE SO IMPORTANT?

This seems like a no-brainer. But so many people forget how neglecting self-care damages other areas of our life – until it actually happens.

With energised minds and bodies, we can, first of all, be more productive. You can get more done in less time, and in turn have more hours left for the things you love.

As you can see, a good kind of a self-perpetuating cycle grows out of making your wellness and emotional contentedness a priority.

self-care-for-mental-health

Through these activities/through patterns/habits, you make sure you live as your best self, rather than just exist.

Cheesiness ahead warning, but why are so many of us concerned about making ‘enjoying life’ a frequent, rather than an occasional treat?!

Focusing on wellbeing and happiness now prevents burnout from creeping up on you and throwing your health and stress levels out of control.

You should never feel bad about making yourself a priority, and inspires you to take action accordingly.

 

THINK OF SELF-CARE AS THE DAILY ATTENTION AND LOVE THAT YOU GIVE TO YOURSELF

When you take care of your needs, you feel nourished, content, in balance and this supports your ability to feel at peace. Self-care builds resilience in times of challenge.

Self-care is self-love. When you identify what nourishes and feeds your soul, and as you provide this for yourself, you feel loved.

It’s important to assess how much self-care you give, especially if you have recently (or if you have for a prolonged time), felt emotionally or physically drained or exhausted.

Self-care is also a learned behaviour. We are shown how to do this early in our lives as it is modelled by our caregivers and taught to us.

You may need to teach yourself self-care if it is something that you have not learned. As self-care becomes a naturally occurring daily habit, your positive feelings about yourself grow immensely – and you feel autonomous as you are able to care for your needs.

 

Self-Care for Mental Health – Ultimate Guide!

I’ve been making a really conscious effort to include more self-care habits in my daily routine for a while now.

It has made an incredible difference to my stress levels and mental health.

There’s no need to take on every single one of the self-care tips in this guide all at once.

Gradually build these self-care ideas into your day-to-day and you’ll soon see the benefits.

Here some ideas to practice self-care for your mental health.

 

Restful sleep 

The importance of sleep may be overlooked unless of course you have experienced difficulty sleeping or falling back asleep if you wake during the night.

In fact, sleep is an important healing and self-nourishing practice.

Go without it or have disruptive sleep cycles and you will feel irritable, distracted easily, and it will be difficult to feel productive.

 

 

Movement and exercise

We know the benefits of exercise but do you think of them as self -care? Exercise stimulates the release of serotonin.

These are mood stabilisers and they help us to feel motivated and happy.

Not only are there several physical benefits, but you build greater resilience to stress by building in daily exercise sessions.

This is how you continue to support yourself and to feel at your best.

 

Be kind to yourself

This is also called kind and loving self -talk. What you say to yourself often goes unnoticed.

What you say, you believe – so, to nourish and care for yourself best, you need to begin a practice of kind and positive self-talk that encourages, accepts, and loves who you currently are.

This self-care habit is one that we all must give our attention to since we all hold messages and beliefs taught to us that are less than kind.

 

Do something each day that you love

Ideally, there will be much in your day that you enjoy and that allows you to feel happy and fulfilled.

Identify what you love and then decide how you can include some of these activities in each day.

Doing what you enjoy allows you to nurture and care for your needs and it reinforces your confidence and worth.

 

Learn

There is always something new to learn that nourishes us and that adds to our growing confidence in what we know. Each day, make time to learn something new.

Carve out time for daily learning and you will look forward to this self-care practice that focuses on your ability to know and experience more.

 

Be love

One of my favourites is to begin each day in a state of love – this means finding your inner calm and peace so that you can you shine brightly of this light in the world.

There are many ways to conjure your inner love vibe – some of the easiest and most direct ways to feel your inner being is through meditation, prayer, gratitude, being in the present moment, and to think thoughts of positivism and love directed towards yourself and of others.

self=care

Consider what allows you to be of your loving nature. Connect with this energy and live out of this heart-centred kindness is how you are love in action.

You may also want to take mini-breaks throughout your day to re-establish this state of being for yourself. It will prove to be so helpful to you.

If you would like some practice on this now, please check out these resources on self-love, loving kindness, and being of love unto yourself.

 

Healthful foods

Self-care is investing in your physical well -being. It means eating healthy, whole (unprocessed), and if possible, organic.

Consider how you may take more time and presence with preparing your food with care and love.

Holding gratitude for the healthy food and clean water that you have, and for nourishing your body and mind since you will always think and feel better when what you eat and drink is supporting your health.

 

Meditation/prayer

Inner contemplation and self-reflection requires time in silence with yourself.

To be alone and in thoughtful pursuits of what is important to you now and for your future will uplift and inspire – and it will allow you to feel at peace.

Meditation is the quieting of your mind so that you can experience the present moment.

With meditation practice, you begin to find yourself living out of the present moment far more often – and with this, appreciating the beauty and perfection of life.

Prayer can take many forms, but most simply it is the conversations that you have with your highest self for guidance and nurturing.

Meditation and prayer support our need for connection with a power that we hold within ourselves for free will choice – for choosing a path that is remarkable – for inner reflection and our sacred dedication towards what positive action will support us.

 

 

Journal writing

Be willing to write your thoughts and feelings – to express your inner world onto paper (or as notes that you record in your technological device).

Writing is the physical manifestation of your inner world – and it is the outward means of expressing what you desire and dream of.

As you bring these experiences to light, you manifest their form – you provide the space and the transformation of these experiences to live beyond what they are inside your being.

As a self-care practice, writing is a way of connecting with your inner world – with validating how you feel – and it is a tool for helping you witness your perceptions and beliefs, and for problem solving.

Take 5 -10 minutes to write some of what you have been thinking on any topic – what you feel right now – or a goal or intention that you would like to formally acknowledge.

Notice how your regular writing practice brings to the surface what is needed – how it sheds light on who you are. Journal writing is a wonderful process to discover more about yourself.

Top tip:

The below is an excellent guided self-care journal:

 

 

Self-forgiveness

Self-care is the emotional expression of giving yourself permission to heal, to return to peace – to be whole. It is the permission to release past hurts and self -recrimination.

When we forgive our self, and as we use our experiences as a learning ground for how we wish to be in the present and future, we can hold comfort in knowing that the experiences of our life, and our actions may hold presence – they are towards something pure and of meaning.

If you hold yourself in contempt for the actions of your past, you are not allowing yourself to heal – nor integrate what new information and choices you are now choosing.

We learn through trial and error – of not always knowing the right answer, of not having the capacity in some moments to live from our heart – to do our best.

If you want to practice self-forgiveness, begin with your gentle urging – your willingness to accept all of you as imperfect and perfect – as a work in progress towards all that you desire to be – and of the knowledge that everything serves to teach you much if you allow it.

Start with these words, said out loud: “I forgive you. I love you.” Notice how these words resonate at a much deeper level, offering you the permission to forgive yourself.

Say these words with compassion – allow yourself to take them in, to feel their weighted presence and relief.

 

 

Clean/tidy/organise

Self-care is present in the few moments of time that you choose to organize, tidy, or clean your physical environment.

This is how you simultaneously offer appreciation, respect and kindness directed to yourself as cleanliness and care.

You may wish to expand this to such broader acts of collecting garbage off of the street as you take your evening walk or tidy an area of your workplace.

These actions benefit how you feel about your space and environment and they also invoke personal pride and a sense of accomplishment.

 

 

Yoga

Yoga may be considered exercise but it is more about a philosophy, a mindset – and a way of approaching life that includes the union of body, mind, and nonphysical awareness (as energy).

Whether some gentle asanas (postures) to stretch and strengthen your body first thing in the morning, as a healthful break during your work day, or perhaps an online class, you are choosing to nourish all aspects of yourself through mindful attention, posture awareness, breathing, care and love of yourself.

The benefits of yoga are remarkable.

 

Unplug from technology

We are all so dependent on our devices that we are often distracted from the care and love that we need to give our self on a moment-to-moment basis.

Self-care is possible when you focus on yourself without multi -tasking or other distractions.

Unplug for 10 minutes or ideally one hour and pay attention to the world that you live in as you check in with yourself and give to you what is needed.

 

Listen to your body

Treat your body as the ultimate source of wonder and love that allows you to experience the physical world.

Give your body what it needs to thrive. We often push ourselves working around the clock – not truly giving our body (or mind) enough rest and all that it needs.

I have on several occasions, heard stories of people being admitted to hospital because they have – and for a prolonged time, pushed themselves beyond what has been healthy – because of their thoughts and belief that they should or must work harder, longer, and more.

Your body is always giving you signals to help you remain in a state of equilibrium.

Check in with your physical needs by being mindful and self-aware.

Ultimate self-care is the nurturing of your physical needs, whether that is rest, a mental break, healthful food or supplements, water, a nap, exercise, a task that needs your attention – all of which come from listening and caring for your body.

Your body as a vessel of health – as a temple that houses your eternal self are metaphors for reminding you, of the care that you need to attend to.

Check in often and ask yourself, “What do I need in this moment?” Provide this to yourself to feel nourished and cared for.

 

Future planning and visioning

Self-care is the ability to set goals and plan for your future based on what is most wanted.

Habitually ask yourself these two questions: “What do I want for my future?” and “What is most important for me to focus on now?

These questions help guide and direct your energy and time in ways that will be most helpful and productive, and which will move you towards your long -term goals.

When you create goals, remember to decide on the action steps that will allow you to see your goals through.

self-care

Have a plan and a course of action for how you will attain what you want.

Follow through on this plan and update it regularly to ensure that you are always focused on what is most important now and for your future.

Self-care is future planning to ensure that you have in place – what is most desired for your life.

Make time each day for self-reflection as self-care so that you can plan and envision what is most important to you.

Set your timer for 10 minutes and let your mind take you into your future.

 

Visualise your ideal self

Together with future planning, visualise and imagine your ideal self. This is how you become the best version of yourself.

It is also how you feel inspired to continue on your path towards your ideal.

Visualising builds greater confidence in how you think and feel about yourself.

 

Music and sound

Whatever sounds are most nourishing for you is what you need to hear each day.

For some, this is a particular type of music – for others who are musicians, it is important that they practice and hear the music that they co-create.

For many others it is nature sounds: birds, the ocean, the breeze as it rustles leaves in the trees – or perhaps the sound of a fountain or waterfall.

We can find reproductions of sounds in nature to play in the background as we are indoors.

The benefits of sound and music are great for your wellbeing, and they nourish and care for yourself.

 

Break old habits

Self-care is about recognising what habits and behaviours create dissonance and sabotage you from how you want to feel and be.

There are many ways to break an unhealthy habit.

One of the ways that I teach this to clients is to think of it as shedding an old aspect of yourself that is no longer needed.

If you choose to think of your unhealthy habits in this way, and as you choose to let go of them, decide what new healthy self-care practices or habits you will replace them with.

Think of what will best serve your highest good and what new practices will allow you feel great so that it will be easier to teach yourself the new habit.

 

Self-love 

Self-care is self-love. When you do for yourself what is needed – when you make time to care for and nurture yourself, these are examples of self-love.

Self-love is also the words that you say inward and aloud. It is your messages of kindness spoken unto yourself that serve as reminders for your care and love of yourself.

 

 

Present moment awareness (Mindfulness)

Self-care is the ability to know what you need in any given moment and to be able to then give this to yourself. It is also how you witness yourself in the present.

When you are distracting or busying yourself, you miss out on the precious moments of life always in motion.

self-care

Practice stopping for a time what you are doing and sit or stand in stillness. Take in everything for 1 full minute. All of your senses now open to what you are aware of.

Notice how your senses become attuned to both your external world and what you witness within.

This is how you build greater presence in your life – how you hone the ability to step into the present moment by choice, and to nourish yourself with the ability to be aware and awake.

For more on practising mindfulness and present moment awareness.

 

 

Breathe

The simplest self-care practice you could give yourself is to take conscious deep breaths and often.

New research suggests that 5 minutes of deep breathing is as beneficial as meditation – because when you breathe with conscious, mindful, awareness – you experience the benefits of calming the nerve which is responsible for calming your entire body.

 

 

Self-compassion

Kindness in self -talk is self -compassion. We need self -compassion in order to enjoy a positive and uplifted way of experiencing our self – and for being patient and for giving our self-permission to feel good and nourished.

Self -compassion is a central construct in Buddhist psychology. It is how we practice kindness to our self.

 

 

Self-honesty

When you are completely honest with yourself, you soar – because in self-honesty lies the opportunity for change, growth, self -awareness and discovery.

Your willingness to be self-honest proclaims to yourself and others that you are someone that can be trusted and relied on to be truthful.

When you are willing to reveal the truth to yourself about anything, you no longer hold yourself back in life by wishing for something that is not going to be – instead, you take charge to move forward on what you do have control over.

Self-honesty is how you honour your inner being – it is how you align yourself with what is right and best for you.

This is one of the highest examples of practising self -care.

 

Sunlight

Sunlight received by going outdoors shuts down the production of melatonin, which is a hormone that helps you sleep at night.

This natural means of shutting your melatonin down during the day, helps you to be awake and alert. 10 or 15 minutes in the morning as you take a brisk walk would be ideal.

self-care

Sunlight (and in particular morning sunlight) as it absorbs into the skin, triggers the body’s production of vitamin D.

Vitamin D is a crucial ingredient for overall health – it protects against inflammation, lowers high blood pressure, helps support your muscles, and improves brain function.

Your body is meant to be in the sun, and exposure to sunlight during the day is crucial to your wellbeing.

As well, exposure to sunlight has a huge impact on depression, seasonal affective disorder (SAD) and sleep quality.

 

Gratitude is self-care and self-love

One of the most powerful ways to feel instant joy and inner contentment and to feel blessed and nourished in your life is gratitude.

I think it’s so important to experience this first -hand, to witness how uplifting gratitude is as self-care and self-love.

 

 

Evening self-reflection

Take 10 -15 minutes each evening to reflect on the self-care that you did that day – and plan for what self-care you will give to yourself the following day.

This is a wonderful practice that encourages you to reflect upon what self-care practices were most helpful – and as a gratifying means of honouring your commitment to your self -care.

I promise if you do this, it will become a practice that you look forward to – to reflect upon how your self-care has helped you to feel nourished and cared for, and it will be a welcome means to plan for what you put in place for yourself for the upcoming day.

 

Maintain healthy boundaries with all people in your life

Boundaries are the expressions that we uphold for our self that allow us to feel safe and secure – to be in control of our choices, and to honour our needs.

If we overextend our self, or if we do for others at the expense of our needs, we are not respectful of our care, nor personal boundaries.

Having boundaries allows you to say “no” when something does not feel right to do. It is also what helps you to instil the right kind of care each time that you recognize what is needed.

 

Self-Care for Mental Health – Final thoughts

Your body and mind are always going to be your most valuable assets.

To get through each day, you need to do whatever you can do in order to keep both in good shape.

Remember to cut yourself some slack and to go easier on yourself during these challenging and pressing times.

Schedule time for yourself and make yourself your own number one priority. Your mind and body will thank you.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SELF-CARE BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

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How to Sleep Better Naturally – Ultimate Guide!

How to Sleep Better Naturally – Ultimate Guide!

Today I will be sharing some tips on how to sleep better naturally. Do you ever wake up in the mornings and wish you were able to get better sleep? Maybe you feel like you toss and turn all night or your brain just doesn’t…

40 Self-Care Ideas for Mind, Body & Life Balance!

40 Self-Care Ideas for Mind, Body & Life Balance!

Today I will de digging deep and sharing 40 self-care ideas for mind, body and lifestyle. Self-care is about having the courage, tenacity, and resilience to take responsibility for your health and well-being. It’s a lifestyle where we recognise and honour our self-worth by engaging…

Self-Care Evening Routine – 30 Amazing Ideas!

Self-Care Evening Routine – 30 Amazing Ideas!

Today I will be talking through some ideas for self-care evening routine and the importance of having one.

How many mornings do you wake up without hitting the snooze button on your phone or alarm clock?

How many days do you wake up feeling content, refreshed, and ready for the day ahead?

After coming home from work at the end of a long day, sometimes we just want to kick back and relax, maybe scroll through social media on our phone or the new releases on Netflix.

And there is nothing wrong with this.

But the thing I think we all need to get our heads around is that there are other ways to reset or wind down.

An evening routine can still be calming even if it doesn’t look like the all-out relaxation session that you know now.

By building your evening routine around your mental health you can stop waking up feeling tired, stressed, disconnected and detached from your drive and the reason why you get up every day in the first place.

I’ve found myself waking up this way more times than I can count.

I finally discovered that the nights I didn’t sleep as well were the nights I spent an unnecessary amount of time on my phone or watching TV, unable to pull my eyes away – and so the vicious cycle began.

This is just one example of the connection I made between my poor bedtime habits and how I felt physically, emotionally, and mentally the next day.

This is the connection that I would like us all to focus on with today’s post on creating an evening self-care routine, and it’s an easy connection to overlook.

The best way to prepare for and improve tomorrow is by doing the best you can today.

 

 

Give it a try!

You may be wondering if it is possible to adopt and master self-care habits. Although it requires your conscious effort, certain factors increase your chances of implementing whatever routine you take up;

  • Firstly, you can decide to choose the ones that work for you. Anything you find too difficult can wait.
  • Secondly, you can also decide to only adopt only the things you enjoy.
  • You can make it as simple as you want.
  • You can adopt only routines that bring some balance to your life.

Below, I will share 30 ideas to do as part of your self-care night routine. You can use the ones that work for you.

If you implement just a few of these habits, I would like to believe you will live a much happier and fulfilled life. Only if they work for you of course.

 

How can a bedtime routine help me sleep?

There are a few reasons repeating the same quiet routine at night can help:

  • It can calm an overactive mind.
  • You can plan for tomorrow so you don’t worry about it in bed.
  • By repeating a regular pattern, you can slowly but surely train your body and mind to unwind ready for bed.
  • Many activities people do in the evening can be overstimulating. A bedtime routine helps you avoid those choices and relax instead.

 

How long should my routine be?

It’s up to you to decide how long your routine will be, based on the amount of time you feel it takes you to relax.

Your life circumstances will understandably shape the way your routine goes.

It may be that by the time you’ve put the kids to bed and collected all the Lego and dinosaurs, or got in from work and wolfed down a late dinner, that 15 minutes is all you feel you have left to yourself.

But if you do have more free time and suffer from regular sleep problems, maybe 30 to 60 minutes of quiet(er) time would be good and ideal..

 

Self-Care Evening Routine – 30 Amazing Ideas!

 

Give yourself a bedtime

The human body has a sleep cycle which revolves around the 24-hour day.

That’s why it’s important to set yourself a bedtime, starting tonight. If you do, you’ll be ready to start feeling better tomorrow.

Self-care-evening-routine

By going to bed at the same time every night, you train your body to be ready for sleep at that time.

For optimum performance tomorrow, set tonight’s bedtime 8 hours before you have to wake up.

(Sleeping for too long can make you feel drowsy the next day too, so set an alarm to wake up even if you don’t need one).

 

Give yourself 30-60 minutes to complete your night-time routine

As mentioned above, ideally 30 -60 minutes is fine.

The key is to give yourself enough time to complete your night routine without feeling rushed, as this could otherwise stress you out.

Although, if 15 minutes is all you can do, then that’s better than no routine.

 

Set an alarm to begin to your bedtime routine

Stick to your schedule. Be disciplined. Perhaps the first few days will be annoying, but once you begin to notice the benefits, it will soon become a habit you appreciate.

 

Turn off your phone at a decent time

Any new ‘alerts’ that come through an hour before bedtime could be playing on your mind while you’re trying to sleep. Not good.

I’d recommend turning off your phone and laptop once the alarm for your night routine has sounded.

In this era of the smartphone, we’re expected to be constantly available to others, but this doesn’t help us turn our brains off before bedtime.

(Hopefully) no-one expects you to answer your phone while you’re sleeping, so there’s no harm in going off-grid an hour early.

 

Avoid ‘blue light’

Blue light’, emitted through laptop and smartphone screens, disrupts the body of melatonin.

Bottom of Form

Melatonin is your body’s natural sleep-inducing hormone – and a lot of these tips will help you produce more of it.

Anyway, the best way to avoid blue light is to stop using your personal devices an hour or so before bedtime.

If that’s not an option for you, turn on your device’s ‘night filter’.

There are downloadable apps for this, if it doesn’t come installed as standard.

 

Avoid heavy meals late in the evening

If you eat too much just before bedtime, you’ll send your digestive system into overdrive when your body should be resting. This makes it harder to hit the sack.

 

If you’re hungry late at night, snack on nuts

Almonds, walnuts, pistachios and cashew nuts are all packed with melatonin and magnesium (which regulates melatonin levels), so these are the best snacks if you’re feeling peckish before bedtime.

 

Avoid caffeine in the afternoon

The earlier you curb your caffeine, the easier it will be to naturally fall asleep at night.

It might initially be hard work, but once you get used to being more productive without caffeine, it gets easier

 

Avoid sugar late at night

Studies suggest that those with a high-sugar diet tend to sleep less deeply.

Eating sugar at night is the worst thing you can do, as this will overstimulate you, as well as using up a lot of your body’s magnesium.

 

Avoid alcohol

It may be true that a nightcap makes it easier for you to nod off.

However, studies suggest that it reduces your ‘REM sleep’.

REM sleep is the deep sleep that restores your body and mind.

The more of this you get, the more awake and alert you’ll feel the next day.

 

Drink chamomile tea or lavender tea

These soothing drinks contain a number of antioxidants which promote sleep.

They are also said to help reduce general levels of stress and anxiety.

So, try boiling yourself one of these brews just before bed, and see how you feel.

 

Don’t get in bed too early!

Maybe you’re in the habit of using your laptop or watching TV in bed once you get home from work.

Some studies suggest this is a bad idea, as it gets your body used to being awake in bed.

So, make sure to use your bed for sleep only.

 

Listen to relaxing music

Music is a powerful tool for altering your mood, so try creating a relaxing playlist to get you in the mood for sleep.

There are plenty of suitable playlists waiting for you on Spotify, iTunes and YouTube.

 

Journal

Journaling is a great action for mental health and you may find it aids your sleep too.

By writing down your thoughts, it serves to get them off your mind, leaving it clear for a relaxing rest.

 

 

Write a gratitude list

If journaling feels too much like work, try a gratitude list instead.

For your gratitude list, simply jot down 5-10 good things you were grateful for during the day.

This can boost happiness and self-esteem levels, as well as helping you to ease stress.

 

 

Schedule the day ahead

By writing a plan for the upcoming day, you’ll often find you remove these thoughts from your mind.

No need to lie in bed worrying about forgetting something coming up tomorrow.

It’s also likely this list will help make you more productive on that day.

 

 

Prepare for your morning routine

If you remove any annoying or boring tasks from your morning routine, you’ll be more motivated to get out of bed in the morning.

You also shorten your morning routine, potentially giving you more time to sleep.

 

 

Read a chapter of a book

This is one of my favourites! I recently got rid of my TV so I could have a reading nook in my room instead.

No matter what book I’ve read, it’s never been a waste of time.

In fact, most have changed my life for the better. It doesn’t matter what type of book, although I do recommend something that won’t get you thinking too much.

The tend to read a spiritual self-help book in the evenings as it relaxes me.

Top tip:

The following books I cannot recommend enough:

 

 

Read a book with your children

Storytime might take place a few hours before you go to bed, I wanted to include it in this list anyway.

It’s a common parenting tactic to reward children with a story if they’re ready for bed without fuss.

If they’re old enough, perhaps they’d prefer to read to you. Reading is a great habit to instil in them – and most children really enjoy it.

Either way, any strategy that encourages the kids to get to bed on time is surely worthy of a place in your night routine.

 

Floss

Flossing and getting enough sleep are similar, in that most adults know they need to be doing it – but only a small percentage actually are.

A lot of men and women find that flossing is one of those habits that becomes somewhat hypnotic, once you get into the groove of it.

Even if you don’t want to, see if you can spend a few weeks making it one of your good habits.

 

Declutter your bedroom

A clear bedroom creates a clear mind, or so many people believe.

Either way, spending a few minutes per day putting your things away will help to reduce the domestic workload a bit.

 

 

Yoga

While you don’t want to get too engaged in strenuous cardio , or (almost) anything that raises your heart rate too much just before bed.

Yoga is an exercise that can help clear your mind and relax you before you go to sleep.

Self-care-evening-routine

Yoga helps to create a healthy body and a healthy mind. So, learn a few basic poses and stretch yourself out as you wind down your day.

 

Foam Rolling

Foam rolling is great for those who suffer from sore muscles while they sleep. All you need is a small mat to get started.

There are plenty of things you can do with a foam rolling mat that will make your body feel great.

A 5–10-minute foam rolling routine can be enough to make you feel like a new person.

Watch some routines on YouTube for inspiration.

 

Take a warm bath or shower

A warm bubble bath or shower can relax you after a long day.

Also, once you’re out, it serves to cool your body to a temperature more suitable for sleeping.

 

Your evening skincare routine

Yes, both men and women should have skin cleansing routines – and it makes a lot of sense to clean your face in the evening.

This serves to counter the fact you’re leaving your face on a pillow for the next seven to eight hours.

 

Meditate

Meditation calms and relaxes you before bedtime. In fact, there’s a host of associated health benefits associated with meditating for just 10-20 minutes a day.

Self-care-Evening-Routine

What’s more, when you meditate often, you learn to separate yourself from your thoughts, meaning you’ll be less likely to find yourself lying awake in an endless thought loop at night.

If you’re new to meditation, try downloading a guided meditation app to help you.

 

 

Take a few drops of CBD oil

While CBD oil isn’t for everyone (some people suffer from uncomfortable side-effects), there is a growing movement of people who swear by it for self-care.

Its main benefits included the easing of physical aches and pains, and a reduction in stress and anxiety.

That seems like the perfect tonic for a good night of sleep, then.

(If you’ve never used CBD Oil before, read up on the potential side-effects before you start.) 

 

Aromatherapy

If you use aromatherapy to stay healthy, there is arguably no better time to do it than a couple of hours before bed.

Similarly, to CBD oil, if you suffer from aches, pains, stress and anxiety, aromatherapy serves to make things better.

 

Resolve any arguments

It’s somewhat cliché to say you shouldn’t go to bed angry, but there are reasons why this advice is so common.

When an argument or stressful issues goes unresolved, it remains floating in your mind making it harder to relax.

Perhaps you’ve experienced the unpleasant sensation of replaying the argument over in your head when you should be sleeping.

I’d also suggest not unnecessarily bringing up anything which could lead to an argument just before bedtime, unless that too is likely to be playing on your mind all night.

 

Don’t lie awake for hours

It’s natural to fall asleep a few minutes after resting your head (especially after adopting these improvements to your night routine).

If you’re still awake after 30 minutes or so, lying there stressing about it can make it even harder to nod off.

You’re better off getting out of bed and reading until you start to feel sleepier.

 

Self-care Evening Routine – Final thoughts

I hope you take the time to try a few of these habits and night routine ideas – and that it improves your life, even just a little bit.

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please leave a comment below or reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SELF-CARE BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

Self-Care-Evening-Routine

Practicing Self-Compassion – Ultimate Guide!

Practicing Self-Compassion – Ultimate Guide!

Today I will be talking through practicing self-compassion and the benefits of doing so. Self-compassion is an incredible tool for resilience – and all the more important as we begin to emerge, tentatively, from the coronavirus pandemic. I will be sharing why, and offer some of…