RISE AND GRIND
 "SELF-CARE 101" BLOG POST SELF-CARE (Things to know):
 Here are 10 ways to exercise self care and take better care of you. 1. Self care means knowing who you are and your limits. Self care means recognizing when you are doing more than you are used to handling and trying to figure out what can be done to slow down. 2. Self care means getting the sleep you need and knowing how to rest. Are you getting enough sleep for you? Do you know how much sleep you require everyday and are you sleeping at least that much? Making a serious effort to make that happen as well as knowing how to rest your body and your mind are essential. 3. Self care means making sure that you're well fed. Does what you eat provide the energy you need to function? Do you take time to eat meals at work and do you take time to have snacks when your body requires intermittent food during the work day? Self care means integrating favorite healthy foods into your everyday eating routines and planning ahead to make sure you have adequate nutrition throughout your day. 4. Self care means finding a way to decompress throughout your day, not just when you leave work. What is it you do to rest your mind during and after a work day? What helps you tune out the noise? Most people tell me they don’t have the luxury of taking breaks during their work day, but trying to integrate mini breaks throughout the day helps refresh your mind and body. For example, try stretching or taking a brief walk even if it's only a few feet away, getting yourself a drink of water, talking to a friend, getting in touch with a loved one even if it's just a text, or purposely looking at photos that have special meaning. The brain needs those pauses. 5. Self care means giving some thought to changing a difficult work situation. We know best what we need and what we can deal with. Is there anything that can be done to make your work somewhat less stressful? Think about whether changes can be made to your work environment. Are you okay with where you sit and do your work? Are you working unsustainable hours and is there some end in sight? It might be a matter of approaching a supervisor with things that you think may make your work more pleasant, such as changing where you sit or changing whether you take an earlier lunch or later start time. Sometimes supervisors are not even aware of the reality of what the worker experiences in a work day. A frank conversation delineating the things that are most stressful might precipitate the process of improving your working conditions. People see the world through their own lenses and supervisors have their own problems and a sometimes a simple conversation can provide the insight they needed to rethink how things are done. 6. Self care means taking time to get to know you better. Self care means learning to recognize your own temperament and trying to prepare for your personal limits. For example, do you have the trait of "high sensitivity? (Aron 1996) "Highly Sensitives" or "HSP's" are particularly bothered and affected by over-stimulation. Identifying your temperament and your triggers and planning accordingly might help lessen inevitable stress. That might be as simple as grabbing some almonds before a meeting that usually cuts into your lunch hour so you're not ridiculously hungry or rethinking fabulous but uncomfortable shoes. 7. Self care means identifying what you enjoy doing and what's fun for you and make a serious effort to integrate it into your day or, at the very least, your week. Make it a habit to plan something to look forward to everyday and that doesn't have to be complicated. It can be as simple as planning to read a good book at night or planning to have dinner with someone whose company you enjoy. 8. Self care means knowing how to decompress after a day's work. That might mean walking home from work to clear your head, driving in silence or listening to music to help transition from work to home. 9. Self care means feeding your spiritual self. That might take the form of meditating, praying, communing with nature by a walk in a park, observing a sunset or sunrise, attending a religious service, practicing gratitude, reading or listening to something inspirational. 10. And finally, self care means taking time to love yourself and appreciating that there's only one you and you're the expert on that.
Acts of self-care include basic necessities such as eating well, exercising, getting enough sleep, and relaxation. But really, self-care can be anything that feeds your soul and takes the weight of the world off your shoulders—even for a little while.  What are the 7 pillars of Self-Care?The 7 pillars of self-care include; mental, emotional, physical, environmental, spiritual, recreational and social. To take care of your mental well-being it is key to have a break from social media often and focus on what is happening in your own life in the present.  What are the basics of Self-Care?Here are some tips to help you get started with self-care:
 What are the 5 points of Self-Care?Common examples of self-care include: maintaining a regular sleeping routine, eating healthy, spending time in nature, doing a hobby you enjoy, and expressing gratitude. Self-care can look different for everyone, but to count as self-care, the behavior should promote health and happiness for you.  What are the 8 principles of Self-Care?8 Dimensions of Well-Being
 What are the 4 quadrants of Self-Care?Imagine your self-care in four key dimensions of well-being: mind (mental/psychological), body (physical), heart (emotional), and spirit (spiritual/essence). You might picture yourself walking around a circle that has four quadrants, and stopping in each one to reflect on it.  What are the six realms of Self-Care?There are six types of self-care: emotional, physical, social, practical, mental, and spiritual.
 What is a Self-Care checklist?These include the physical, financial, environmental, social, emotional, spiritual, professional, and intellectual aspects of your life. It also has gratitude and learning sections where you can write your musings and words of appreciation.
How do I create a Self-Care plan?
 What are the six dimensions of Self-Care?The National Wellness Institute promotes Six Dimensions of Wellness: emotional, occupational, physical, social, intellectual, and spiritual. Addressing all six dimensions of wellness in our lives builds a holistic sense of wellness and fulfillment.   What are the three domains of Self-Care?The way I educate my clients about self-care is the connection between the mind (mental/emotional), body (physical) and spirit (prayer/meditation). These are the essential domains of one self-care.  What are the three strategies of Self-Care?Self-Care strategies
 What is the first principle of Self-Care?1. Boundaries. Establish personal boundaries between you and the other people in your life. Define who you are and take responsibility only for your role in creating your reality.  How do you practice Self-Care and Self-Compassion?How to cultivate more Self-Compassion
 What is the Self-Care matrix?The Self-Care Matrix is a unifying framework for conceptualizing the totality of self-care and its various interlinked dimensions.   What are the eight 8 areas of Self-Care?Namely, there are 8 main areas of self-care: physical, psychological, emotional, social, professional, environmental, spiritual, and financial. It should never feel like a chore or be expensive in nature. Choose activities you are comfortable with and switch them up from time to time.  What is the spiritual dimension of Self-Care?The spiritual dimension of self-care involves a personal practice that allows you to follow the values and beliefs that give you purpose. Dedicating time to this dimension can help you find more meaning in life, develop a sense of belonging, and find a connection to something greater than oneself.  What does emotional Self-Care look like?Sometimes emotional self-care is as simple as making the effort to recognize your emotions. You could do this individually, through meditation and practicing mindfulness. Or you can process your feelings with a close friend, your partner or with your therapist.  How many dimensions of Self-Care are there?five different dimensionsSelf-care can be broken down into five different dimensions: physical, intellectual, social, spiritual, and emotional. The goal is to tend to all five of these dimensions on a regular basis. That is what truly caring for yourself looks like!  Which three principles is Self-Care based on?Operational definitionConsequently, self-care is further defined as the ability to care for oneself through awareness, self-control, and self-reliance in order to achieve, maintain, or promote optimal health and well-being. Three attributes were identified: awareness, self-control, and self-reliance.  How do you practice Self-Love?Practicing good Self-Care.You will love yourself more when you take better care of your basic needs. People high in self-love nourish themselves daily through healthy activities, like sound nutrition, exercise, proper sleep, intimacy and healthy social interactions.  What is one key component of Self-Care?Sleep is one of the most important elements of self-care. It affects neurotransmitters, stress hormones, thought processes and emotional regulation. Too little can make it difficult to make decisions, solve problems and control your emotions and behavior.  What is one way you practice Self-Care?Build a Healthy Foundation“Self-care means to me: making sleep a top priority, always staying on-top of refilling my prescription medications, spending time to cook meals I enjoy and setting aside time each week to do things I love like read, yoga and walk my dogs!” – Shannon Y.  Who created the 7 pillars of Self-Care?The International Self Care FoundationThe International Self Care Foundation created the 'Seven Pillars of Self Care' to recognize that self-care is a multi-faceted and multi-level phenomenon. Self care includes a wide range of behaviors.  What are the 7 pillars of Self-Care model?Each method of self-care fits into one of the seven pillars: mental, emotional, physical, environmental, spiritual, recreational, and social. A well-balanced self-care routine involves each of these, so avoid restricting yourself to just one or two pillars.  What are systems in Self-Care?These activities may include, for example: lifestyle choices (e.g., dietary regimens, physical activity, smoking, alcohol); medication-taking behavior; personal hygiene; and stress management.  Self-Care 101SELF-CARE. 101 Self-care is an important part of wellness. Take time and discover what helps you to feel good and recharge. EAT. We all need to refuel.  Self-Care 101: Daily Self-Care Checklist for Beginners
 5 Self-Care Practices for Every Area of Your LifeThe seven pillars of self-care fall into the following areas: physical, social, mental, spiritual, emotional, recreational, and environmental.  Why Is Self-Care Important?Having an effective self-care routine has been shown to have a number of important health benefits. Some of these include:
Develop Your Self-Care PlanAn effective self-care plan should be tailored to your life and your needs. It needs to be something created by you, for you. Customizing your own self-care plan can act as a preventative measure to make sure that you don't get overwhelmed, over stressed, and burned out.  As you are building your self-care plan, the following steps can be helpful:
 Self Care, Anxiety, Depression, Coping StrategiesSelf-care is about the things we can do to look after our own mental health
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