Self Care Refresh
Did you have a chance to check out our article Wellness: Using Self Care to Nourish Beyond Food? In our article last week, we chatted a bit about wellness and self-care. One of the main take-aways was realizing that wellness is multi-dimensional, seven dimensions more specifically. Here I refer to the dimensions as your cup. I asked you all to read through the seven dimensions and assess where you are at within each. I hope you took a little time to reflect within yourself. Where are you doing well? What cups or dimensions leave you feeling empty?
Developing Your Self Care Prescription
When we talk about your self-care prescription, there is no “one size fits all” approach. I’ll say it and I’ll say it again, inner reflection is so important. What fills up your friend’s cup may not fill up yours. It’s your job to find what self-care means to you. To get started, I suggest getting to know yourself, really know yourself. Start your self-care by grabbing a journal or notebook and jotting down your thoughts for 10 minutes. Some prompts I use to reflect are:
- What I am grateful for
- Things I did well that day
- How was I challenged that day
- Things I am feeling
- What do I dream of doing
- Things I fear doing
You may not realize it right away, but a journal can be extremely revealing. The more you stick with it and reflect on your words, you will find which cups are being fill and which are forgotten. Additionally, journaling and reflection doesn’t have to be a huge time committment. Give yourself 10 minutes before you go to sleep and write down your thoughts. Need a journal suggestion? Check out my 30-Day Guided Wellness Journal. My downloadable, printable e-book features 31 pages of guided wellness prompts. Each page is filled with inspirational words, personal development prompts, goal setting, mindfulness exercises, and nutrition and fitness tracking.
Self Care Strategies
Take a look at the breakdown below and find the strategies that work best for YOU! Schedule time in your day to fill your empty cups. Remember, self-care isn’t a one-time deal. Be sure to regularly schedule self-care. I suggest rotating the strategies for the seven “cups” throughout your week. Ensuring all your cups are full will give you the greatest sense of wellbeing. But don’t be afraid to give certain cups extra attention if they feel depleted.
1. PHYSICAL WELLNESS
- Get moving with an exercise routine
- Stretch out your muscles
- Get 7-9 hours of sleep per night
- Cook healthy meals
- Stay hydrated
- Use alcohol in moderation
2. EMOTIONAL WELLNESS
- Set priorities for your to-do list
- Be selfish and do something that makes you happy (face mask, listen to music, get a massage, etc)
- Actively try using a positive attitude
- Journal gratefuls and gratitudes
- Seek support from others
- Remove negativity from your social media
3. SPIRITUAL WELLNESS
- Set aside time for meditation
- Practice slow, deep breathing exercises
- Pay it forward or help a friend
- Ask for help
- Reflect with prayer
- Practice yoga
4. ENVIRONMENTAL WELLNESS
- Have a picnic outside
- Spend 20 minutes to de-clutter
- Go for a hike
- Plant a garden
- Find 5 beautiful things in the world around you
5. SOCIAL WELLNESS
- Get unplugged
- Grab coffee with a friend
- Schedule family dinners
- Rekindle an old friendship
- Join a club
- Establish a date night with your significant other
6. INTELLECTUAL WELLNESS
- Attend a cultural event like museum or play
- Learn something new
- Read a book
- Play an instrument
- Keep a daily journal
7. OCCUPATIONAL WELLNESS
- Find what you enjoy about your job
- Develop a friendship with a coworker
- Seek out a learning opportunity
- Volunteer in the community
- Take up a new hobby
Don’t forget to take time for YOU! Fill your cups so you can help fill the cups of those around you. Do you have more questions or something else you’d like to know more about? Share your thoughts and questions. Send then my way and I will do my best to address your concerns! In the mean time, be sure to connect with the SLN family on Instagram, handle @stephanieleenutrition.
