Life can be so busy. We are always rushing around and often looking after everyone else. You may feel that self-care is indulgent but making time for your own wellbeing and sleep will help you to feel better and will give you space and energy to tackle challenges.
It can be difficult to find time for yourself, so I have given you some ideas of how to incorporate self-care that only takes a few minutes. Doing these a few times each day will add up. It also gives your brain the signal that you are important and deserve self-care.
Quick & Easy Self Care Tips
Instead of looking at your phone first thing on waking, try:
Opening the window and looking outside (if it is light) or better still, standing outside for a few minutes with a hot drink. If you can’t get outside, even listening to birdsong recording calms the nervous system.
Seeing daylight in the morning sets up your circadian rhythm & regulates melatonin which will help you sleep at night.
Listening to a few minutes of music or meditation/doing some simple stretches from bed such as seated cat/cows, seated spinal twists, seated butterfly.
Calming Techniques
Try some of these when you wake up or before something stressful:
Box Breathing – picture a box as you do this. Inhale for 4, hold for 4, exhale for 4, hold for 4. Repeat 3 times.
4-6 Breathing – Inhale for the count of 4, out for 6. Repeat as many times as needed.
Place one hand on your heart and one on your stomach and do some breathing exercises or repeat some affirmations such as “I am safe” or “I will be ok”
Lace fingers together and stretch arms forward on your inhale, back to your chest on the exhale, while placing your hands on your chest.
Try a calming spray – inhale the relaxing essential oils while taking some deep breaths and affirmations. You could even carry this with you in a travel bottle. Your brain will then link the smell to feeling calm. I like Tisserand Calm Spray.
Habit Stacking
Adding a habit to one already in place makes it easy and helps you to stay consistent.
Do stretches or balances while brushing teeth. This could either be calf stretches, hip openers, shoulder rolls or standing on one leg, such as tree pose in yoga.
Try doing some push ups against the kitchen counter while you wait for the kettle to boil. You could also try some squats and calf raises.
Write down 3 goals for the day/3 things you are grateful for while you drink your coffee.
Practice mindfulness while washing up. Notice how the water feels, the sounds etc
Sleep
Creating a bedtime routine can be helpful. This could be reading, having a warm bath or listening to music before you get into bed. You can then follow this with some of these ideas:
I use a lavender and rose geranium sleep spray and find it very calming – www.pillowsprays.co.uk. I spray this on my pillow before doing some hand reflexology/mindful breathing/meditation app.
Listening to a meditation app before bed/in the morning – I like Insight Timer and recommend the following tracks:
Evening Bedtime Reading, Glenda Cedarleaf – 6 mins
Morning Meditation, Bethany Auriel -Hagan – 6 mins
If you struggle with waking up at night or not being able to get to sleep, try not to get too anxious about this as it can make things worse. CBT-I techniques can be useful, so rather than “I must get to sleep, I have so much to do tomorrow, I’ll be exhausted” try “I can rest in bed even if I don’t get to sleep. I have managed before with lack of sleep and will again”
Self-Compassion
Take time for something light-hearted. A funny tv show or podcast, reading a favourite book, listening to your favourite song or singing at the top of your voice can all help you let off steam when times are hard
Take the pressure off yourself, you do not need to do things perfectly. try to think of your week overall rather than worrying about how well each day has gone. Be kind to yourself and give yourself a break, you deserve it.