Tuesday, October 9, 2018

5 Self-care Skills You Need to Know

Self-care Tips and Ideas at Colors 4 Health

Are you on mental overload, and have worries or fear? When you feel overwhelmed, it can prevent you from enjoying each day, diminishes creativity, and saps the energy out of what you do. 

Updated 4/19/2023

I know from past experience, some days it's hard for me to maintain optimism, when I don’t even want to roll out of bed.

That's why I suggest to restore a positive outlook in a world that may seem to be filled with problems and negative hype, challenge yourself.

The 5 self-care skills I describe—have proven to be emotional/mental health lifesavers, and are well worth the effort to implement.

Establishing a daily routine helps reduce anxiety, improves self-confidence, and helps us get back on track.

Take it from me, just as a workout routine helps our physical health, daily self-care helps calm chaotic thoughts, reminds us of daily goals, and creates compassionate feelings for ourselves and others. 

5  Self-care Skills You Need to Know

1. Start the morning in a meditative way, because it sets the tone for the day. Make it a priority to start off easily and fluidly.

For example, my biological clock wakes me without an alarm, so I’m not jolted out of bed. I take a few moments to stretch my body through yoga and get my blood moving. Then I spend quiet time in prayer, meditation, or journal writing. 

I may read a spiritual book, say affirmations, or explore a color-visualization as well. Each inspires and encourages me. 

Note: I choose to use no electronic equipment for prayer, meditation, asanas (yoga poses), and journal writing. I prefer to connect with my higher wisdom and check in with myself in a minimalist way. 

If you like an app for yoga, meditation, prayer or other meditative routine, go for it. For me electronic equipment early in the day (5 am) just stirs me up and makes me tempted to text, look at email, or get sidetracked and go on a social media frenzy.

After I eat a nourishing breakfast, wash and brush, and spend a few moments to straighten up my home (make the bed, and chop up a salad for lunch, etc.), I get to work.

When I keep self-care routines simple, I feel more grounded in my body, mind, and spirit. 

Then, I set an intention for my day to be mindful and loving. This allows me to be responsible for my own happiness, and releases my "ego's need" to strive for results. 

2. Understand a Positive Attitude is Key. Be kind, present, self-caring, and nonjudgmental with yourself and others as you go through your daily activities. 

Full consciousness tends to reduce negativity, fear, and confusion. In addition, a no-attachment view of how people, things, and places need to be, reduces anxiety, worry, uncertainty, and creates greater compassion.

Tips and Ideas for Self-care at Colors 4 Health

3. Eat more fruits and veggies. Reserve time to prepare and eat healthy food. It’s a great way to practice self-care throughout the day. 

Top nutrition minds advise us to eat a variety of at least 5 to 9 servings of color-rich vegetables, legumes, beans, nuts, seeds, and fruit a day. 

Brightly colored low-fat plant-based whole foods aren't just visually appealing. Fruits and veggies are nature's way of highlighting a broad range of nutrients that boost health. 

In its original state, each vegetable or fruit is low in saturated fat, pleasing to the palette, filling, and doesn't make us feel overstuffed or sluggish. Research indicates eating whole food plant-based foods elevates mood and productivity. 

4. Include fun activities or periods of non-doing into your routine. Try this. Wear pink to brighten your complexion, warm your heart, feel love, or when you sense a need to nurture yourself. 

Ask yourself… what things make me feel happy and part of the human race? Partake of those sports, clubs, religious or spiritual groups, social activities, or hobbies you  enjoy as often as you can. 

Nap time, real rest, and little breaks from work breathes space into your life. Pausing to kick back and relax, makes you feel more motivated and industrious, when you get back to tasks. 

Relaxation also elevates overall well-being. See How to Use Flowers and Plants to Increase Wellness for additional fun ideas.

5. Strengthen your self-care routine by connecting to your inner life. What you say, think, or feel about yourself, has an impact on how well you treat yourself. 

Journal writing raises self-awareness, and helps you understand your reasoning, vulnerabilities, and strengths. 

Journal Write for Self-care

Focusing on your talents and skills increases feelings of self-worth. Read Tips to Help You Keep a Success Journal and Soar at Business and Life!

The work you do on yourself has a ripple effect. It influences how smoothly you interact with others. Come into your power by owning your worthiness to be happy.


Use affirmations, mantras, or other positive outlets like combining shower power with affirmations. Putting these skills into practice is a simple way to shift energy from negative to positive. 

"When you develop healthy self-care habits, you put money in the upbeat bank. That pays off in feel-good vibes." Nancy Andres💗

Sometimes self-care is not enough. If you're experiencing life burnout, check out this article that lists symptoms, and seek professional help.

Get treatment if you're dealing with addictions, financial problems, or other serious behavioral/health issues. Elizabeth Hartney, PhD states, “Most addictions have a serious impact on finances. In fact, financial problems are cited as a possible symptom of addiction for substance dependence and compulsive gambling.”

Most of us haven’t totally thrown self-care out the window. My experience and most probably yours too, shows that we function best when we take good care of ourselves. 

I wish you abundance and joy each day, and encourage you to use self-care skills to make your health and happiness a lifestyle priority.

Please comment below and/or answer one of the questions that follows:

What self-care techniques work best for you and why? 

When you feel in a rut, how do you restore optimism? 

One way I do this is to walk in nature or meet a friend for lunch. 

What self-care practices are you willing to try? 

Any I haven’t mentioned that work for you?

I welcome comments, questions, and feedback in the comments section below. 

Please don't put links in your comments, as they won't be published that way.

Thanks for understanding.

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Monday, October 1, 2018

15 Healthy Ways to Nix Stress

Self-care Tips to Reduce Stress at Colors 4 Health

Common sense and scientific research indicates that reducing your stress level makes you feel happier right now, and may protect your health in the long run. 

Updated 5/16/2023

A recent study of young adults (ages 17-30) shows life satisfaction prevents inflammation, builds resilience to inflection, and can motivate you to stay on track with your eating plan, exercise, and other elements of a healthy lifestyle. 

Another piece of good news is negative effects of stress can be kept in check or even reduced, no matter what age you are today.

I suggest you pace yourself and adopt one or two of the techniques listed below at a time. Each is valuable, and helps you get off to a good start in improving overall well-being.

15 Healthy Ways to Nix Stress

1. Develop or revisit a hobby today. Play an instrument, crochet, garden, line up a game of tennis or chess, sing in a chorus, or dance up a storm.

2. Incorporate relaxing activities into your weekly schedule. Reach out to a pal for a phone chat, meet your BFF and sip a cup of chamomile or lavender tea, or pamper yourself with a haircut, bubble bath, or pedicure.

Instead of thinking of exercise as a drudge, think of it as a  health elixir. When you get at least 30 minutes of exercise per day, it reduces stress, conditions your heart, lifts mood, prevents common diseases like high blood pressure, and helps you work  and play with more energy and joy. 

Make your conditioning routine a combination of strength training, stretching, and aerobic workouts.

Exercise keeps your body and mind strong, flexible, and energized!

Get moving by running, hiking, biking, walking, or window shopping. 

Line up an exercise partner to complete daily errands, walk outdoors in nature, or meet up at the gym or local Y, and combine a self-care practice with a social one.

4. Collect memorabilia that warms your heart, whether it’s stamps, pottery, coins, crystals, or CD’s, but don’t hoard. Delight in what you’re doing, without building up clutter.

5. Organize your belongings. See Organizing Rooms and Routines More Quickly and Effectively from Susan at Organized 31. An organized home prevents you from feeling overwhelmed, and eliminates stress of searching for misplaced items.

Organizing Rooms & Routines more quickly and efficiently means you have more time and energy to do the things you really want to - 10 Organizing Ideas & Tips for your home and life.

6. Focus on meeting your work needs, making progress on projects, and checking off that to-do list one check at a time. 

Say "no" to distractions and postpone things you do for others, until you've accomplished your goal for the day. 

Make yourself your first priority. When you accomplish what you set out to do, you wind up having more to give to others.

7. Carve out time to connect with your inner self. Prayer, meditation, 12 step programs, inspiring books, religious or spiritual activities, and devotional practices including chanting and tai chi help support, comfort, and calm you.

8. Attend the ballet, opera, or a poetry reading.  Dispel negative energy by taking in beauty, and possibly spark inspiration for your own creativity to bloom.

See an art film, visit a museum, art gallery, concert, or theater to enrich your life and release the cares of the day.

9. Cultivate self-compassion and give yourself a break. When you slip up or make errors in judgment, treat yourself as you would a beloved child. 

Soothe that vulnerable place inside you, admit that you're part of the human race, and give yourself unconditional love.

10. Write in a gratitude journal. Studies show the act of physically writing down what you’re grateful for, helps to solidify it in your mind. Build up a log of things you’re thankful for, and refer back to it, on days when you’re feeling low.
11. Spend social time with people who are kind, respectful, and have a positive outlook. Creating a nurturing, low-key home and social life makes you feel encouraged, loved, loving, and relaxed.

12. Prevent a financial crisis by making and keeping to a budget. Review often to stay financially solvent.

Start today to simplify spending, live within your means, and reduce the amount of financial responsibilities you take on so you'll sleep better at night. 

If you don’t know how or can’t do this alone, consult with a financial planner, organizational expert, or therapist. 

13. Visualize aquamarine and aqua to nip stress in the bud. Let these green-blue colors calm mind, body, and spirit, promote smooth communication, and relax eyes. 

Softly gaze at pictures of an ocean, river, or the horizon, or get out in nature to see aquamarine and aqua. Colors of the sky and sea help you feel more expansive and tranquil.

14. Recite affirmations. Affirmations are declarative statements confirming something is already a reality in your life. Affirm the ones below and see how fast that relaxes you.

15. Be good to yourself by sprucing up your home or apartment. It can be as simple as refinishing vintage finds or dusting off stuff from your attic or basement like an old mirror, bookcase, or lamp. 

Repurpose décor by painting it pale blue, soft green, or lavender. Being active and productive is healthy, and seeing these colors in your living space makes you both more relaxed and refreshed.

There are many ways to nix stress. Take as many of the ideas from this post as you like, but don't forget to comment. 

What stress reduction techniques work for you? 

What do you still need to work on?

What healthy habits help reduce stress for you? Please share.

Please no links in your comment as it won't be published that way. Thanks for understanding.

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