Let’s talk about self-care and self-compassion. Think about how you speak to yourself in your head.
Not all candles and bubble baths (although this is great too!)
It’s about taking care of:
Your Physical health and body; Your mind and thoughts and Your emotional wellbeing.
Benefits of self-care and self-compassion
Reduces stress
Improves our mood, energy and relationships
Increases our self-worth so we are less self-critical, less perfectionist and less people-pleasing
Builds resilience so we are more able to bounce back from setbacks and to learn from our mistakes
Signs you need a break
Losing interest in things
Short-tempered and irritable
Taking everything personally
Constant overthinking
Emotionally overwhelmed
Always exhausted/tired
Examples of self-care
Physical – sleep, nutrition, walking, running, dancing, swimming, cycling, yoga, stretching, hugging, massage, stroking a pet, listening to your body, BY not pushing yourself too hard
Emotional – acknowledging and feeling your feelings RATHER THAN trying to avoid them or judging yourself for having them, forgiving yourself, practising kindness and gratitude
Social - good communication and boundaries with others, spending time with family and friends, asking for help when you need to
Spiritual – spending time alone, meditation, spending time in nature, prayer
You are never too busy for self-care
5-minute self-care examples:
Write down 3 things you are doing well or 3 things you are grateful for
Step outside for some fresh air
Drink some water
Take some deeper breaths
Listen to a song that makes you smile
Find a video of something that makes you laugh or lifts your spirits
Do the thing you’ve been putting off
Elements of self-compassion;
Recognising when we are stressed or struggling without being judgemental or over-reacting; being supportive and understanding of ourselves when we are having a hard time rather than being self-critical; and reminding ourselves that everyone makes mistakes and experiences difficulties at times.
How to help?
Cut yourself some slack!
Ask for help
Notice what you are doing ‘right’
Give yourself permission to slow down or rest when you need to
SPEND MORE TIME WITH PEOPLE THAT REVIVE you THAN with THOSE THAT EXHAUST you
Add something joyful to your daily routine – take one or two 5-minute breaks during your day to do something that lifts your spirit
Rest your body and mind – turn off the computer/tv/phone at least 30 minutes before going to bed
Connect with nature
Do something creative
BE mindful BY engaging with your senses – take a moment to notice what you can see, hear, smell, taste, and touch.
It’s all about the Chemicals
Dopamine –the reward chemical (e.g. eating food, achieving a goal)
Oxytocin – the love hormone (e.g. physical touch, socialising, stroking a pet)
Endorphin – the pain killer (e.g. exercise, laughing, listening to music)
Serotonin – the mood stabiliser (e.g. getting enough daylight, walking in nature)
Be kind to yourself! And remember exercise fixes everythinggggg! Come along to KCF for laughs, chit-chat, and a workout.
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