Investing in yourself is one of the most important things you will ever do, yet so many people don’t. Don't be one of the many people who are missing this essential step in living life to the fullest.
I am going to outline a few ways to make taking care of yourself a priority.
Staying and Gaining Health:
Deep Breaths:
Best Essential Oils to Support This Step:
Here is some science behind why deep breathing works wonders
on our minds and bodies. Research has
shown that breathing exercises have immediate effects by altering the pH of the
blood, or changing blood pressure. More importantly, breathing exercises
can be used as a method to train the body's reaction to stressful situations.
Prevention of the ‘fight or flight’ reaction which releases stress hormone is
as simple as a slow, deep breathing exercise.
These deep breathing exercises arouse the opposing parasympathetic reaction (the one that calms us down) and help to
prevent the flood of stress hormones in our system, which can wreak havoc on
our immune system. Breathing is a powerful
tool in not only stress relief but in how our body response to stressful
situations in the first place. Below is
a video showing how to perform a breathing exercise:
The best way to incorporate breathing exercises into your
life is to start doing them at scheduled times throughout your day, this will
only take a minute or two at a time. Do
this in the morning when you are making breakfast, in the car on your way to
work, and then before bed. Once you make
it a habit you will see yourself using it in times of need.
Pass on Sugar
Best Essential Oils to Support This Step:
I know…don’t kill the messenger, but let’s get real...we all
need to make better choices and sugar consumption is a huge one for most. The worst part about sugar is that it is in
almost everything. For those of you who
have cut sugar out of your diet you know how crazy it is to see that sugar is
in everything! The reason we want to cut this out is not because I’m a killjoy but
sugar is a wellness killer on so many levels.
What does sugar do to our body and why does this have anything to do
with self-care…here is a quick list from Dr. Mercola…check out his article here
to read more: http://articles.mercola.com/sugar-side-effects.aspx
- Places stress on the liver
- Increases Bad Cholesterol and
Triglycerides
- Can contribute to weight gain, cravings,
trouble sleeping
- Generates an addictive sugar reaction in
the brain
When we are feeling run down one of the most important
things to do is look at our diet and see where we can improve. One of the best ways to care for yourself is how you
choose to fuel it.
Sleep:
Best Essential Oils to Support This Step:
This is a big one, with so much to do no time to do it in most people are skimping on the sleep. This might be the
hardest (next to the sugar one) to get taken care of, but I will promise you
that this is probably the most important one to tackle. Ask yourself two questions 1) am I tried
right now? 2) am I really productive after 9:00 pm?
If you answered yes to the first you are like the majority of Americans
who list themselves as tired or fatigued the majority of the time. Now if you answered yes to number two, then
it’s time to better organize your day and get things done BEFORE 9:00 pm. With that said, a tired brain is an
unproductive and sloppy brain…we don’t function well on little sleep…and it is
almost impossible to “catch-up” on sleep.
Set an alarm every night an hour before you normally go to bed…and start
getting yourself ready for bed. Turn off
electronic devices, brush teeth, start your diffuser, and climb in bed. Make a note each day of how you are feeling
and schedule your bedtime according to how much sleep you are needing to make
it through the day without being tired all the time. I get between 7-8 hours of
sleep every night, and it makes a huge difference for my level of mental
clarity and function.
Walk:
Best Essential Oils to Support This Step:
Yes! Get up and get moving! Did you know that going for a 15
minute walk everyday can increase your cardio vascular health! Holy cow
who doesn’t have the time for 15 minutes? Not only is this a great place to
start with regards to physical activity but it is so good for our mental health
as well. Whether you walk alone or with
a friend the act of moving, breathing, and focusing on your surroundings can
elevate your mood almost instantly.
Support Your Immunity:
Best Essential Oils to Support This Step:
We are no good to anyone when we are down-and-out yet often this is the only time we are supporting our immune system…not when we are
feeling good. It is so important to stay
in the wellness zone and there are several ways to do this:
Sleep
Healthy food
Lots of water and sunshine (like a flower!)
Supplements and Essential Oils
Lower Stress
Lower Stress
It’s not good enough that we are conscious of these when we
are down for the count…make an effort every day to support your health!
Emotional Well-being
Be Kind:
Best Essential Oils
to Support This Step:
This applies to yourself and others. Often we are good at being kind to others and we forget we need to be kind to ourselves too. When you look in the mirror do you have nice
things to say about yourself? Do you silently congratulate yourself for a job well-done?
Well if not then it’s time to start, be
your biggest fan and advocate! Self-doubt is destructive and can build a life
of its own. We cannot truly begin to give
to others when we are empty. Find ways that build up your spirit and nurture your soul. Self-affirmations and Bible verses
are ways that I instill self-worth and self-love. Post affirmations in your planner or on
a bathroom mirror so you are constantly reminded of your worth…be kind to
yourself!
Stay Connected:
Best Essential Oils to Support This Step:
Friends and family keep us going and help us feel loved and cherished
(for the most part). Make sure you are
surrounding yourself with those that are building you up and not tearing your
down. It is so important for us to stay
connected with those that we love and those who love us back! One of the best ways to stay connected is to
set time in your schedule every month to call a loved one. If you make this a priority
you will see your relationships flourish.
Mental Health:
Read:
Best Essential Oils to Support This Step:
Reading is so good for the brain and helps keep us educated,
entertained, and engaged. One of the
hardest parts of going to school for me was not being able to fit in as much leisure
reading opposed to required reading. I
was able to find my happy medium and you need to as well, obviously I am a big proponent
of scheduling all priorities. Get reading
into your daily habits and see the difference it can make in your mental well-being.
Journaling/Writing:
Best Essential Oils to Support This Step:
Why is the written word, especially in our own hand writing
so profound? Writing out our goals, dreams, fears, and feelings can have a
profound effect on how we move forward in life.
I am not a big fan myself of journaling, but I do a lot of writing in my
planner. It is so cool to write
something down and it becomes a priority instantly, and for our mental health it’s
a very freeing exercise.
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