Develop Tiny Habits of Self-Care During These Stressful Times

Amid remote working, virtual meetings, family care and relentless COVID worrying, it’s important for you to take care of yourself—even if this care occurs in micro moments throughout your day. Self-care can often slip to the bottom of the chaotic to-do list but taking care of YOU is not a luxury these days. It’s a necessity.

Self-care is not about pampering. Self-care is any activity that we do deliberately in order to take care of our mental, emotional, and physical health. Although it's a simple concept in theory, it's something we very often overlook. According to Counselor Michael Raphailia, good self-care is key to improved mood and reduced anxiety. (1)

Research tells us that we can reap the physical and psychological benefits of self-care in small, even tiny moments interspersed throughout our day. (2) The FIT2order team would like to offer you these super easy, tiny habits of self-care:

• A-Savor-A-Day keeps the stress away. When we practice the art of savoring everyday moments—gazing at a sunset or beautiful flower, enjoying a piece of dark chocolate, or hanging long extra-long to a hug—we allow ourselves to sink into positive emotions like joy, love, and gratitude. (3)
• Cloud-Watch. An example of savoring, when cloud-watching simply take one minute out of your day to look up at the sky and notice the details of the clouds, the color of the sky, the sounds of the birds.
• Mirror Work. Mirror Work involves simply looking at yourself in the mirror while repeating a positive affirmation about yourself (ex, “I am confident.”)

Pioneered by the late spiritual leader Louise Hay, mirror work teaches you to learn to love yourself and see the world as a safe and loving place. (4) Practice it every time you brush your teeth.

• Gratitude Text. Gratitude is thought to be one of the most healing emotions. Give yourself the gift of feeling grateful by sending one simple text a day to a friend, family member or colleague. You don’t have to get sentimental if you don’t want to. Just text something uplifting.
• 10 Minutes of Sun. Out bodies were meant to be in the sun, and exposure is good for your wellbeing. Whether you just stand out front of your house or you combine it with a short walk, getting 10 minutes of sun is good for the soul and a nice shot of Vitamin D. Don’t forget the sunscreen!
• 3 Deep Breaths. Before you open your computer or while the computer is starting up, close your eyes and take 3 deep breaths. Try to stay completely focused on each breath—noticing each inhale, each exhale and the spaces in between.
• 1 Nutrition Boost. Add 1 easy, healthy food or ingredient to your daily food. Some examples include, adding chia seeds to your salad, switching out processed cereal for oatmeal or adding an extra vegetable to your dinner.
• Mini-meditation: Body Scan. Most of us are aware of the many benefits of a consistent meditation practice, especially in dealing with daily stress. If you haven’t yet adapted a practice, take one minute a day and do a body scan. You simply close your eyes and bring awareness to the parts of your body, starting with your feet and working to the top of your head. See if you can notice physical sensations like pulsing, vibrations or warmth. Easy to do before going to sleep at night.
• Journal 1 Sentence. No need to even purchase a journal for this one. Just write one sentence in your daily planner. Done.
• Take a Break. Give your eyes, your mind and your spirit a rest even if it’s just for 5 minutes a day.

SOURCES

1)    Raphailia, M. What self-care is—and what it isn’t. PsychCentral Blog. Accessed July 10, 2020. https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt-2/

2)    FIT2order Blog. Accessed July 10, 2020

3)    (2.)Gough, Micro Moments of Self-Care. Welcoa Blog. Accessed July 9, 2020. https://www.welcoa.org/blog/micro-moments-of-self-care/

4)    Stanley, J. The science of savoring. Live Happy Website. Accessed July 10, 2020. https://www.livehappy.com/science/science-savoring

5)  Hayes, Louise. What is mirror work? Louise Hay Website. Accessed July 10, 2020. https://www.louisehay.com/what-is-mirror-work/