Safety Through the Self-Care Lens

1. Breathe. Slow abdominal “belly” breathing activates the diaphragm, which, in turn, signals the vagus nerve to pump the brakes on our sympathetic stress response, slowing our heart rate. The long exhale is the key; that’s why a sigh, a yawn, humming, and singing are natural calming methods for us. Yoga and Pilates are based on breath control and therefore are excellent ways to start your intentional practice.
2. Great sleep. Make sure you are getting quality sleep. Many people have sleep disorders that go untreated. We have a scheduled maintenance and repair plan that needs to be executed every night. Lack of sleep interrupts the body's essential processes.
3. Sunlight exposure. The sun governs light and darkness, establishing our biological rhythms and setting our internal master clock. The body loves routine.
4. Laughter and social connections. We are hardwired for connection, and without social interactions, we begin to shut down out of protection. The pandemic was a great example of what isolation can do to our emotional health.
5. Meditation and other mindfulness practices. Mindful practices slow the mind and body, so we can make intentional decisions, have a singular focus, and appreciate the here and now. Meditation or mindfulness is a practice that counters this tendency and brings us back to safety.
6. Listen to music. Music can transport us to a memory of another time, move us to tears, and shift our mood in moments. Sing along and get twice the benefit.
7. Smart dietary choices. The food we eat, our gut health, and our level of inflammation are connected. Some are affected more than others, but with mindful eating, you can easily identify the culprits of GI distress and systemic pain flare-ups.
8. Daily movement and exercise. The nervous system loves movement, especially when performed in a playful and connected way.
9. Practice gratitude. Add some closeness and touch, and we get a burst of oxytocin. Spread some love around, and you’ll be healthier for it.
10. Befriend the body. Learning to listen mindfully to the continual feedback it offers us can help us in our self-care decisions. Try thanking the body for warning you with its stress response rather than being frightened and numbing or detaching from uncomfortable feelings.

Read the complete article available at Psychology Today!

Reflection:

What do you do for self-care?

#Self-care #Safety #MentalHealth

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