Self Care Guide

My Personal Self Care Guide: Anxiety and Depression

First of all..it sucks!

I've been dealing with it for years, and the best way that I know how to overcome is to fight that fear when I'm feeling anxious or dealing with depression.

I build up my faith, I build up my health, and I avoid things that instill fear and insecurities like the news, social media, and even certain people.

 

For me, managing my stress and anxiety is a perpetual process of self-awareness, so having a full toolbox for issue management and a long-term commitment to self-care is detrimental.

Things like breathing techniques, herbal teas/tinctures, calming tunes, body care regime, meditation/mindfulness exercises, setting personal boundaries and CBD all help me.

I rely on prayer and spiritual study. Then I take it one day at a time knowing that better days are coming and that I am not alone in this. 

This system helps me so that I don't forget to take care of myself first!

As you see, in no way do I have the cure-all for pain or stress but I do hope that sharing a little about me with you shows how transparent and committed I am so that we can fight this together. So if you've experienced any of what I have, trust me you are not alone either!

I have dedicated my entire entrepreneurial endeavors into finding you the best natural ingredients on the market to provide an affordable holistic in-home relaxation experience that you can use daily to help you take back and keep control of your life.

Read below for more detailed tips!

Here are 12 ways to get started with your self-care.

1. Make sleep part of your self-care routine. 

Sleep can have a huge effect on how you feel both emotionally and physically. Not getting enough can even cause major health issues. But stress and other distractions can wreak havoc on our sleep. 

What do you do to make sleep part of a self-care routine?

Start by thinking about your nightly routine. Are you eating or drinking immediately before bed? If so, it's especially important to stay away from caffeine and sugar, which tend to keep you awake. 

2. Take care of yourself by taking care of your gut. 

Your gut health can have a significant impact on your health, well-being, and feelings of vitality. The types of foods you eat crucially impact the bacteria that live in your stomach, resulting in a cascade of either positive or negative outcomes. An unhappy gut can lead to an unhappy person, and vice-versa. 

3. Exercise daily as part of your self-care routine. 

We all know exercise is good for us, but do we really know how good it is? Daily exercise can help you both physically and mentally, boosting your mood and reducing stress and anxiety, not to mention helping you shed extra weight.

Of course, it might be hard to go to the gym every day, so try to incorporate other exercises, such as walking, tennis, or yoga, which may be able to fit into your schedule more easily. The most important thing is to create a routine that works for you.

4. Eat right for self-care. 

The food we eat has the potential to either keep us healthy or contribute to weight gain or diseases such as diabetes, but it can also keep our minds working and alert. Eating the right foods can help prevent short-term memory loss and inflammation, both of which can have long-term effects on the brain and, in turn, the rest of the body. Some of the most amazing self-care foods include fatty fish, blueberries, nuts, green leafy veggies, and brassicas, like broccoli.

5. Say no to others, and say yes to your self-care. 

Learning to say no is really hard; many of us feel obligated to say yes when someone asks for our time or energy. However, if you’re already stressed or overworked, saying yes to loved ones or coworkers can lead to burnout, anxiety, and irritability. It may take a little practice, but once you learn how to politely say no, you'll start to feel more empowered, and you'll have more time for your self-care. 

6. Take a self-care trip. 

Taking a self-care trip can make a huge difference in your life. Even if you’re not feeling particularly stressed, getting away for a weekend every now and then can help you disconnect, relax, and be rejuvenated. These self-care trips don’t have to be costly; simply drive to the next town over and see the sights, or go camping nearby. The goal is to veer away from your normal schedule and take the time to do something just for yourself.

7. Take a self-care break by getting outside. 

Spending time outside can help you reduce stress, lower your blood pressure, and be more mindful. Studies have even shown that getting outside can help reduce fatigue, making it a great way to overcome symptoms of depression or burnout. Getting outside can also help you sleep better at night, especially if you do some physical activity, like hiking or walking, while you are outside.

8. Let a pet help you with your self-care.  

Pets can bring a boost to our lives. From giving unconditional love to providing companionship, pets can be hugely beneficial for our self-care. Dogs especially can help reduce stress and feelings of anxiety and can even lower blood pressure. In fact, many people who suffer from disorders like PTSD have benefited from working daily with animals, which is why service dogs have become so helpful for these individuals.

9. Take care of yourself by getting organized. 

Getting organized is often the first step to becoming a healthier you, because it allows you to figure out exactly what you need to do to take better care of yourself. A small change, like keeping a planner or a calendar on the fridge, can help you write down all your responsibilities and appointments, while at the same time keeping your life a bit more organized. You can also create an area to keep keys, purses, backpacks, briefcases, and coats, and make sure they’re ready to go for the next day.

10. Cook at home to care for yourself.

Many people don’t take the time to make themselves meals, preferring instead to stop for fast food or popping a pre-made meal in the microwave. Butthese "fast" meals aren’t usually sufficient when it comes to feeding your body the right kinds of calories and nutrients. Even if it’s only once a week, consider making a healthy meal for yourself or your whole family. You could even look into a meal delivery service or meal kit that can help you get started.

11. Read a book on self-care for self-care.

In today’s fast-paced world, we tend to turn to our phones for entertainment or comfort, scrolling through news feeds that can contribute to our stress and anxiety rather than helping it. Instead, consider bringing a book with you when you leave the house. Even better, bring books on self-care, so that you can learn more about how to take care of yourself while you are taking care of yourself. You might be amazed at the difference it can make when you slow down instead of always looking at your phone. Not only can it help improve your mood, but it can also help you to stay more present and mindful.

12. Schedule your self-care time, and guard that time with everything you have. 

It can be hard for us all to find extra time, but it’s extremely important to plan regular self-care time. Moments alone can help you to ponder the best ways to move forward in your life and keep you grounded. And don't forget moments with friends and family can help you feel more connected and relaxed. 

Thanks for reading!

www.psychologytoday.com

 

 

Danesha Lashay founder of Asayah Spa • House of Holistic Therapy

"One day you will tell your story of how you overcame what you went through and it will be someones else's survival guide"

-Berne Brown