Part of self-care, for me, is cosy pjs, tucked up somewhere warm, getting lost in a movie or good book. For others, it may be going to the gym or a long walk, or in more recent months knitting seems to have returned as a way to relax. Whatever helps you unwind, a plan helps you dive right into something enjoyable following self-enquiry.
Slowing down through self-care can be anxiety-inducing for some of us, perhaps more so if we're taking time to journal or self-reflect. Whilst hugely rewarding, it can bring up an array of thoughts, feelings and emotions.
Creating a self-care plan before self-enquiry helps reassure the mind you have a few 'go to' options if you're feeling a little overwhelmed or just need a break. Any positive reinforcement tool we choose, helps the mind rewire a sense of safety and thus more likely to return to self-enquiry modalities. Positive reinforcement is essential if we're new to or resist introspection.
Self Care ideas:
Exercise: Triggering thoughts can raise cortisol and other stress hormones. A brief walk, yoga, or any exercise helps move the fight, flight, freeze, and fawn chemicals out of the body more efficiently.
Massage: Touch soothes and regulates the body's reaction to stimulus. Massaging legs, feet, and arms is a great way to remove toxins and slow the mind-body down
Music: Create a playlist of favourite songs. If you feel up for singing, it encourages deeper breathing, another toxin eliminator
Herbal Tea: Drinking plenty of fluids, particularly if you've given yourself a massage. Passionflower tea is an excellent stress reducer and has a calming effect on mind and body, along with Chamomile, Green tea and Echinacea extract.
Letting friends/family know you're having a few hours/minutes of uninterrupted time helps demonstrate to yourself and others this time is valuable.
When you can't unwind or feel overwhelmed
Studies have shown intense feelings only last 30-90 seconds if we allow them to work through our bodies. Intense feelings linger, however, as the mind rehashes or ruminates, seemingly unable to stop seeking resolution through anxiety-based thoughts.
Interrupt the thoughts:
Independent Mental Health organisations: