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Category: Self Care Sunday

Every Sunday we share tips & ideas for self care for body and soul. Self Care Sunday #selfcaresunday

self care sunday: what’s your personal motto?

self care sunday: what’s your personal motto?

A motto is a short phrase or sentence that expresses the guiding principle(s) of a person, group, or organization.

In God We Trust.

Live Long and Prosper.

E Pluribus Unum.

One day at a time.

Things are always working out for me.

As above, so below.

This too shall pass,

Not today, Satan.

Illegitimi non carborundum (Don’t let the bastards get you down.)

A personal motto can be a powerful thing. It can remind you of your values, serve as a source of comfort or strength, or help you focus on your goals.

Maybe you already have a personal motto, something you say (to yourself or out loud) when you need a reminder of your own strength, or encouragement to keep going when you want to quit.

If you don’t have a personal motto, today is the day to start looking for one.

A personal motto doesn’t have to be anything fancy, or poetic (although it can be). A short phrase or sentence, even just a few words, can be enough to get you back on track, or provide a little burst of positive cosmic energy.

Inspiration is everywhere. Poetry, song lyrics, your favorite novel, a quote you love and resonate with, the punchline of a joke, your own imagination…. Whatever you settle on, make sure your motto:

  • is positive.
  • is meaningful to you.
  • is something you can recall without effort.
  • makes you feel good when you think of or say it.

Once you’ve chosen or created a personal motto, try it on for a few days. Set the intention that your motto will come to mind when you need it, and it will. Then, notice whether it rings true, and whether it gives you the spark of strength, comfort, or inspiration you need at the moment.

If it still “fits” after a few days, make an effort to think of your motto throughout the day. Headed into a tough meeting? Repeat your motto. Stuck in traffic? Repeat your motto. Celebrating a big win? Repeat your motto. (An ideal motto works across a multitude of situations.) If it’s not quite right, change it. Choose another one.

"Not today, Satan" on background of vintage illustration of a praying mantis standing on hind legs, front "arms" outstretched.

Once you’ve found a winner, make it yours.

Write your personal motto in your planner. Stick it to your bathroom mirror. Have it printed on canvas and hang it over your bed. Embroider it on your jacket. Create a collage using magazine cut outs. Repeat it, like a chant or incantation, as you walk or run. Remember, self care is a daily practice. Creating and using a personal motto is an easy way to remind yourself every day of who you really are.

In other words, make your personal motto part of your life. If you do, it can act as your own personal mantra, reminding you of who you are at your core, and who you’re becoming.

My personal motto: sempervirens

I found my motto by accident. I was reading The Overstory, a novel by Richard Powers (affiliate link to a fantastic, amazing, brilliant book that you should definitely read!), when I came across the Latin phrase sempervirens. I looked it up and discovered that it means ever green, or ever flourishing. the term is typically used in reference to evergreen trees, but I knew the minute I saw it that it would be my motto: sempervirens. Ever flourishing.

cover of The Overstory, by Richard Powers

Now it’s a part of my daily thoughts, and comes to mind unbidden. Fat payday? Sempervirens! Challenging conversation ahead? Sempervirens! Compliment from a stranger? Sempervirens!

In every instance, it makes me feel strong, expansive, and fortunate. It reminds me that I’ve survived 100% of the challenges I’ve faced (I’m still here, aren’t I?!), and that truly, things are always working out for me (I’m still here, aren’t I?!) Sempervirens. Ever flourishing. Always flourishing.

Now it’s your turn! Do you have a personal motto? What is it? We’d love to hear from you!!

xo

self care sunday: morning magic!

self care sunday: morning magic!

How does your day start? Do you wake up to an alarm? Do your kids wake you, or your significant other, or pets? Maybe you wake up according to your body’s own internal clock. Maybe you wake up in a panic, because you’re a chronic over-sleeper…

Each morning we are born again. What we do today is what matters the most. - Buddha

Whatever it is that brings you from sleep into wakefulness, it brings with it an opportunity to set the tone for the rest of the day. Those first few minutes awake, we’re like clean slates, our moods unsullied by the demands of work, other people, the news.

(When you read “unsullied”, did you immediately think of this? Me, too. Obviously. But, I digress…)

That’s why mornings are such an important time for self care. Yes, even if mornings are chaotic. Yes, especially if mornings are chaotic.

A few simple tweaks can make all the difference, to your mornings and your days. Here are some easy self care ideas you can incorporate into your routine:

Plan ahead.

  • Pick out your clothes for tomorrow.
  • Pack lunch(es).
  • Set up the coffee or teapot. Breakfast stuff too, if that’ll help.
  • Make sure everything you’ll need to take with you when you leave the house is ready to go. It’s less stressful to spend 15 minutes looking for your keys before you go bed than to do it when you’re trying to get out the door, right?

Set your smart speaker to wake you with your favorite song. My echo (Affiliate link) lulls me to sleep with ambient noise, and wakes me up with music I know will make me smile and not want to hit snooze. (If I’m worried that I’ll just yell “ALEXA, STOP!” then fall back to sleep, I set my phone alarm as backup. Know thyself!)

Speaking of phones: leave it! You weren’t even fully conscious a moment ago. so give yourself time to get reoriented and steer your day in the direction you want it to go before you start throwing all the problems and demands and worries of the world at it. Really, you don’t have to read the news, check social media, or check your email the second you open your eyes. It can wait. Leave it.

Drink some water.

Look outside. Open the door; step outside if you can. Look towards the East, where the Sun is rising whether you can see it or not. Say good morning to the day.

Stretch.

Listen to music that makes you want to sing and dance. While you walk the dog, while you shower, during your commute. While you’re at it…

Sing and dance!

Be grateful. Grateful that you slept in a bed. Grateful that you woke up. Even if you can’t think of anything else (and you can), that’s a lot to be grateful for. Feel it.

Make the most of mirror time. While you’ve got your attention, repeat positive affirmations, or give yourself a pep talk. Tape your affirmations on the mirror as a reminder.

If this seems like a lot, know that you don’t have to do everything listed here to reap the benefits of a more intentional morning routine. Try what sounds good. Keep doing what feels good.

A little morning magic goes a long way.

xo

Self Care Sunday: Loss and Grief

Self Care Sunday: Loss and Grief

When we lose something or someone important to us – a job, a relationship, our health, a pet, a loved one, we’re thrown into the process of grief and mourning. It can – and often does – seem to take over our lives for a time, rendering us less likely to practice self care just when we need it the most.

I was an adult when my only brother died; it was my first experience with the death of a loved one. My emotions seemed beyond my control. I felt like I was on a boat with no oars, in the middle of the ocean during a wild storm, just holding on for dear life and trying not to drown.

fog over sea

After chasing my landlord off our front porch one day in an uncharacteristic fit of white-hot rage, I went to a psychiatrist who immediately helped me understand that what I was experiencing was, in fact, normal grief.

Knowing that grief and mourning is a normal, but messy, process helped me navigate my way through it. It didn’t make the pain stop, but it did help to know that I wasn’t totally losing my mind – grief just makes people feel (and sometimes act) “crazy.”

Although self care is a daily practice, it’s never more important than when we’re grieving. Here are five concrete tips for self care for loss and grief.

Schedule basic self care.

During times of grief, it’s alarmingly easy to forget to do the most basic things, like eat, shower, sleep, pay bills. Everything can get so out of whack that waiting until you’re hungry to eat can mean going days without food, because you may not feel hunger. You may stay awake for 24 hours, because you lose track of time. So, put reminders on your phone:

  • EAT!
  • TAKE A SHOWER!
  • TAKE MEDS!
  • PAY PHONE BILL!
  • BEDTIME! Sweet dreams!

In time, life will return to (a new) “normal”, and you won’t need the reminders anymore.

Accept and acknowledge your feelings.

You don’t have to be strong all the time! Allow yourself to feel – and express – whatever you feel, be it anger, sorrow, fear, confusion, regret, relief, or anything else. Feel it when it comes, and it will pass.

I remember being afraid to allow myself to cry, because I feared that I wouldn’t be able to stop. A wise friend reminded me that there’s no such thing as crying forever, and that maybe I wouldn’t be able to stop crying on command, but I would definitely, eventually, stop. She was right, of course, and the truth is, the feeling of wanting to cry only ever went away if I allowed myself to cry.

Know that grief amplifies other emotions.

That rage I felt at my landlord? It wasn’t really about my landlord at all… I was hurting, confused, and furious (though I didn’t realize it at the time) at my brother, who had committed suicide. The irritation I might have normally felt at whatever it was the landlord wanted was amplified into rage by my grief.

Anger is a normal part of grieving regardless of the circumstances of the loss, but I learned to ask myself “what else is going on here?” whenever I experienced anger or any other emotion that seemed out-of-proportion to the situation. I also learned to say, “I’m sorry. I lost my brother recently and my emotions are all over the place.” People will understand if you give them the chance.

Accept support, and REACH OUT.

There is no need to try to deal with life’s hardest circumstances on your own. Talk to friends, family, coworkers. Share what you’re going through and how you feel. We’re all in this together.

When people ask, “how are you doing?” answer truthfully. It’s okay to say, “I’m having a really hard time. I’m not sleeping well. I feel guilty for not getting over this faster.” or whatever else you’re feeling.

When someone asks if there’s anything they can do to help, tell them what you need. For example:

  • If you’re mourning a job loss, ask if they can keep an ear out for any opening in your field, or help polish your resume, or do a mock interview with you.
  • If you’re mourning a relationship, ask a friend if you can text them good night every night at bedtime. (I did this with my best friend after the-divorce-that-almost-broke-me. I was unused to living/sleeping alone, so every night before bed I’d text, “Going to bed now! Good night” and she’d respond with, “Good night, sweet dreams!” I can’t tell you how much it helped me.)

If no one is offering the kind of help you think you need, ask! It can be hard to ask for help, I know, but I also know that trying to get through the tough time all alone is even harder.

Don’t think you have to “hit bottom” to reach out. Professional counseling can be an invaluable form of self care for loss and grief.

  • Check google for grief counseling / grief counselors in your area.
  • Hospice organizations often offer “grief groups,” weekly group meetings across several months, facilitated by a professional grief counselor. Many offer groups specifically for pet loss as well.
  • Ask your employer if you have EAP (Employee Assistance Program) benefits; you may be eligible for free-to-you counseling sessions with a counselor.

It gets easier.

After my brother’s death, another wise friend gave me a way to think about grief from a reassuring and verifiable perspective that helped me immensely, and continues to help to this day.

expanding spiral with horizontal line through center

In the illustration above, the dot at the center is the loss/grief event.

The horizontal line is your grief.

The spiral is you, over time.

At first, you’re face-to-face with your grief constantly. You can’t think about anything else; everything is a trigger. Over time though, the intervals of not-grief increase, and you find yourself bumping up against the grief less and less often. The intervals go from moments, to hours, to days, weeks, months, even years.

It’s not that you go that long without thinking about the object of your loss, but that you can eventually have the memories without the pain.

Wherever you are with your grief, however long it’s been, you can likely verify by your own experience that this is true, and so know that it really does get easier.

Self care for times of loss and grief really comes down to giving yourself permission to be human, and the time and resources to recover. Be gentle with yourself, today and every day.

xo