When I received an email, last year, requesting that I help put together a special report on taking care of ourselves as women, I jumped at the opportunity. What I got back from writing that report was far more rewarding than the pay, though I cannot complain about that—either!
First, I discovered that women are prone to sacrificing themselves for the sake of others, for the sake of duty, for the sake of…and it’s not out of some warped complex to appear a martyr, either. Women are natural caregivers. We feel fulfilled and satisfied in life when we are giving of ourselves to others.
There’s only one problem with this—one very fatal problem—there’s no one taking care of us. And thus, over time, our bodies begin to fall apart—first our physical looks, then our emotional well-being, then the inner workings of our bodies, and eventually our spiritual well-beings, too.
It’s time that we make room for ourselves ladies! It’s time that we stop trying to be Super Women, Super Moms, Super Powerhouses and we start taking better care of ourselves!
After writing the piece mentioned above, I contacted a few experts and asked if they would be gracious enough to share a few tips with you—and here's what they had to say…
Become Your Own Best Friend
Tricia Carlisle-Northcutt,
http://www.rightbrainstrategiespr.com/
You must learn to be your own "best friend"; to laugh at yourself with love, to cry when you are sad, to believe you are unique and special and important. You must make time to care for yourself the way you would your “other” best friend. When you accept who you are, you can love and accept who others are, too.
Eat More Mindfully
Michelle May, M.D.,
http://amihungry.com/
1. Choose food that nourishes your body and your mind. Get out of autopilot and turn every meal into a nurturing, mindful moment.
2. Whenever you feel like eating, ask yourself, “Am I hungry?” This simple but powerful question will help you recognize the difference between an urge to eat caused by the physical need for food and an urge to eat caused by head hunger.
3. Ask yourself what you really want to eat and remember that all foods can fit into a healthy diet because deprivation and guilt cause more overeating.
4. Eat mindfully by reducing distractions: turn off the TV, move away from the computer, get out of the car. Sit down to eat—even if it’s just a snack.
5. Appreciate the appearance and aroma of your food and savor one small bite at a time by putting your fork down. You’ll eat less food but enjoy it more.
6. Stop when you’re satisfied, not when you are uncomfortable. A great goal is to feel better when you are done eating than when you started.
Tone Your Tummy
Kimberly Henrie ,
http://www.exclusiveathleticclub.com/
Your stomach is at the core of all you do. Treat it well and it will treat your body well.
Before you rise out of bed each morning, lie on your back and do slow, steady abdominal crunches for 30 to 60 seconds. Do this before you even attempt to get out of bed.
Stretch Throughout Your Day
Karen Shopoff Rooff,
http://www.balancepft.com/
Stretching requires focus and deep breathing, both of which relieve stress. By doing a few stretches for 15-30 seconds throughout the day, you keep blood flowing to your muscles, maintain flexibility, and claim moments of relaxation.
Build Exercise into Your Work Day
Phyllis Harber-Murphy,
http://morethan925.com/
Exercise releases feel-good hormones called endorphins. You don't need a lot of time or money to get exercise, either. You just need to start walking at least ten minutes a day. Here are some tips to get you started on a walking program:
1. If you take public transit, walk one stop further than your usual boarding point and/or get off one stop before your regular stop and vice-versa on the way home.
2. If you drive, park your car in the space furthest from the door, but be sure that the parking lot is well-lit and/or you have an escort to return to your car on dark winter evenings.
3. If you work in a multi-story office, and it's safe to do so, take the stairs when you have to visit another floor.
4. Although it is not time-management savvy, make several trips to the copy machine every day, rather than saving it all for one trip.
5. Stand up and move around your office space while talking on the phone, but not too strenuously – you do need to hold up your end of the conversation.
6. Walk every aisle of the grocery store even if you don't need anything on that aisle...just don't put that carton of ice cream or bag of potato chips into your trolley; and finally.
7. Don't just sit there – fidget! According to the Mayo Clinic, you can burn up to 350 calories a day just by fidgeting. These small steps will soon add up and you'll be looking for other ways to increase your level of exercise as you begin to feel better and look better.
Remember, every journey starts with a single step.
Watch Your Coping Mechanisms
Dr. Shannon Simonelli,
http://drsimonelli.com/
When we are faced with unplanned, unexpected difficulties we have an opportunity to see what our traditional coping strategies are.
• Do I go to the cookie jar?
• Do I make frequent trips to the kitchen cupboards?
• Do I go shopping and overspend?
• Do I treat myself to the spa or get my nails done?
• Do I go to the gym and burn off steam?
In hard economic times some of your traditional coping strategies may no longer be an option. Although difficult, this provides you with an opportunity to return to simpler, more heart-full ways of nurturing and supporting ourselves.
It’s important that you get to the heart of the matter. What are you looking for in your coping strategies? Connection, comfort, to feel better? Look inside your heart to reconnect with what sustains and nourishes you: friendships, hobbies, outdoor activities, moving your body, laughing and playing. Even if you invite friends over for dinner rather than go out, you can ask them to bring a dish to share and get creative with your budget.
A shift in thinking and behavior will allow you to feel much better in hard times. We are on an adventure now, an adventure to make more with less, to turn to each other and to our own heart for deeper meaning, comfort, sustenance and nurturing.
Humor Therapy Is Always Affordable
Alan Smith,
http://unbreakyourhealth.com/
Mentioned in the Bible, humor is one of mankind's oldest complementary and alternative therapies. In 1964 Norman Cousins wrote “Anatomy of an Illness” documenting how his health improved with his do-it-yourself humor therapy program. Today even the American Medical Association recognizes “Humor Therapy” because it relieves stress, produces pain-reducing endorphins, oxygenates the blood and provides exercise for the sedentary. So take a moment today to laugh and find joy in your life, your health will be better for it! (Rent a comedy, attend a comedy show, tickle a loved one).
Give Yourself A Massage
Anita Boser,
http://vitalselfinc.com/
Lie on your back on the floor with your knees bent. Inhale and press your ribs into the floor. Exhale and gently press your low back into the floor. With each breath emphasize different parts of your back, around your shoulder blades, even around your sacrum. Create a flow between your breath and movement to facilitate relaxation, getting to each and every spot that wants your attention. Rest to let the tranquility settle into your being before you get up. This self-created massage gives you two benefits. It relaxes the back and strengthens your core muscles.
Fun in the Great Outdooors
Aliesa George,
http://www.centerworks.com/
Nothing helps adjust your mental attitude like time spent outside in nature paired with some vigorous physical activity. It might be a walk, skating around the park, jogging on the beach, bike riding on a nature trail, or some form of self-taught “circuit-training boot camp” (stopping at every park bench, bridge, and piece of playground equipment to do an exercise or stretch.), but getting outdoors and doing something lightens your mood—and is good for the body, the soul, and the mind. By the time you've finished a quick 30 minutes you'll be stress-free, invigorated, and happy!
Control Breath, Control the Effects of Stress
Terri Morrison,
http://mindfulmotion-yoga.com/
One of the most powerful relaxation techniques available to you—whether at the office, standing in line at the grocery store, or waiting for the traffic light to change—is to simply control your manner breathing which allows you to let go of stressful thoughts.
To control your breathing, begin by noticing the breath. Mentally watch it. Is it slow or fast? Is it deep or shallow? If you are feeling stressed, it is likely to be short and shallow.
Begin to lengthen your breath, counting the inhalation to a slow count of three. Match the exhalation to a slow count of three. Do this for a few breaths. Then increase the inhalation and matching exhalation to the count of five. Imagining your breath as a pendulum, inhaling one direction, exhaling the other direction, taking notice of the split second where the pendulum is suspended before swinging the opposite direction. Finding in that moment of suspension; a cessation of all thought and worry.
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