Have a Self Care Day

(You deserve it)

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If you are looking for a sign to get out of bed, take a shower, walk outside, or a simple reminder that you are important: Here it is! This is your sign!

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*This post contains affiliate links. I do receive a small commission if you purchase a product using my link, with no addition cost to you! I promise that Becoming the Best Self will never promote anything that has not been used, fully looked into, or that we do not fully support!*

It’s time to talk all things self care!

PODCAST available

If you think self care is just bubble baths and face masks- I’m here to tell you that

YOU ARE WRONG!

(I mean, hey. Don’t get me wrong! They’re relaxing and I am TOTALLY here for it! But, today we’re going to talk about easy self care tips in terms of what’s good for your heart and mind!)

These self care ideas aren’t going to take much thought or work. I promise! It’s an easy day for us!

Who says a self care day can’t be easy?!

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After our trauma series, I decided it would be good to add in a light post! Today, we’re going to get into some self care! We’re going to look at 5 easy ideas that we can stop in the moment and try!

There’s also a free 4-page download attached that gives you a way to visualize your self care practice- so keep reading!! 

Alright, we’re going to go through theses 6 self care ideas in no particular order! I know I already said this, but these are not going to be your luxurious tips that focus on moisturizing and pedicures. We’re prioritizing our mind!

Think more along the lines of working on our inside to be able feel good on the outside! (P.s. poor mental health can cause breakouts, health problems, and loss of hair growth. I promise you- we’re focused on the right things today!)

As always, I’ll be linking any sources I used so you can do fact-checking or just more research! Feel free to add any additional tips you have in the comments! I’d love to hear more!

6

E A S Y

Tips and Tricks for Self Care Day

Self Care Day Idea 1: Positive affirmations

Kathryn J Lively, from Psychology Today, defines affirmations as a way to reprogram the subconscious mind, to encourage ourself to believer certain things about ourselves, the world, or our place in it. Since that’s a little more ‘doctor-y’ than how I like to explain things, I’ll break it down into my definition:

Positive affirmations are when you speak highly, positively, and encouragingly to yourself about your life as though you are speaking these things into existence! Broken down, you are affirming your positivity and life!

Think about it… It’s easier to hold yourself accountable if you say aloud, “I am going to have a good day! If something breaks my peace or changes my mood, I am going to find one thing I am happy about,” rather than thinking, “I hope I have a good day, this week has been miserable.”

There are two reasons for this:

1. Well, for starters, you are literally speaking ‘having a good day’ into existence when you say it out loud! You aren’t questioning the kind of day you are going to have, nor are you giving the option of a circumstance ruining your day! If you leave room for a negative outcome, it’s more likely to appear. Tell yourself, out loud, how to get what you want and that you will get it!
2. Have you ever heard, “his/her smile/laugh lights up the room?” That’s what you are doing for yourself by giving yourself positive affirmations! You are being your own sunshine! I know that sounds cheesy, but it’s seriously such a great feeling! (If you know, you know! And well, if you don’t… you need to! So say some affirmations!)

Here are a few more examples of some positive affirmations (general and specific):

• I am worthy!
• I am loved and I am loving!
• I will help someone today!
• I am purposefully created and I will strive to find and live out that purpose!
• I am going to educate on this topic and I will find credible sources this morning!
• I am creative and will put out quality content today!
• I will map out my road to success and begin step 1 today!
• I will be successful!

See? It’s so easy to give yourself positive affirmations, there really is not reason you shouldn’t!

Start, now!

Self Care Day Idea 2: Spend time alone

I personally believe we are made to socialize, but my introverted little soul LOVES this self care tip! I am a huge advocate of spending time by yourself! You need to learn and know yourself! (Keep in mind, if you are regularly growing, you are regularly changing. With that, if you are regularly changing, you need to be prioritizing continuously learning yourself!)

Don’t know what to do during your quiet time?

You don’t have to just sit and do nothing. Actually, that’s not what I want you to do at all! There are so many healthy things to do by yourself:

• Read! (Read that new book that you’ve heard such good things about! Or, maybe find a blog you enjoy- that inspires, motivates, or helps- and read a few posts! <- If you do that, I recommend turning off notifications on your device so that you aren’t focused on other things! This is YOU time!)
• Learn! (Find something you have always, or maybe just recently took interest in, wanted to learn! The options are endless thanks to YouTube, Pinterest, blogs, and literally all of the internet. Whether you want to learn a skill, craft, theory, or recipe.. google it and go!)
• Meditate! (There are apps for this!)
• Journal! (Journal about your day, your thoughts, your goals, your dreams. Maybe even journal some affirmations!)

“Okay, Jess. But, I don’t like spending time in my head.”

Okay, dude. That is EXACTLY why you need to! To grow, we have to step outside of our comfort zones! Maybe you need to talk to a therapist and begin working on being able to spend time in your own head! DO IT!

Do not let society (mainly boomers- yes, you) tell you that therapy is less than, unattractive, or toxic. This is vital and I can not scream it loud enough: therapy is healthy.

Let it also be known that we live in 2020: download that app. You know, the one that sounds lame, but has really high ratings and 24/7 chat to literally just listen and talk to you? (I’m talking about apps that focus on mental health and self growth. Not Tinder, just to be clear.)

Here are some apps you may find useful:

(If you have other recommendations, make sure to comment them!)

• • What’s Up (Free)
  • Mind Shift (Free)
  • Self-Help for Anxiety Management (Free)
  • Better Help (Paid)
  • Talkspace (Paid)

Plus, who knows? You may spend time with yourself and realize you’re a pretty freaking cool human!

Self Care Day Idea 3: Boogie Fever

The BEST thing about music? You can literally take it anywhere! If you are reading this, you have a way to listen to music! Have you noticed that everything can incorporate music? 99% of the time, it’s playing in the background, amiright? We cook with music, build cars with music, drive with music, workout with music, meditate with music…

There’s a reason for that! Music is a way to express our emotions! There is actual music therapy! Yes! Therapy conducted by and through music!

Are you ready for a piece of science?! When we are listening to music and songs we actually enjoy (not what mainstream media pushes out everyday), we release 9% more dopamine (our personal happy drug)! Music literally affects our brain chemistry! Is that not the coolest?!

Now, I’m not good at sitting still when there’s music playing, so I’m just going to add here that you should totally get up and dance while listening to your favorite tunes! There’s no right or wrong way to dance- just do it! (2 benefits here: First, it’s fun. Obviously! But, secondly, you’ll be releasing more dopamine and endorphins because of your activity!)

Now, maybe you play an instrument! PLAY IT! Rock out! Put some chords together and wing it, or learn a new song! Seriously, just enjoy yourself!

So, get to jammin’! Turn on some music, dance your heart out, or play your own songs! However you like to enjoy music, go enjoy it!

Spotify has some great playlists (including their Good Vibes playlist) and there’s some feel good music in every genre! If you’re just looking for some quick songs to find, here are some of my current favorites!

Self Care Day Idea 4: Make some healthy snacks

AbS aRe MaDe In ThE kItChEn

Okay, tru, truuu. But, can we talk about the fact that there are way more benefits to eating healthy alternatives than just abs?!

Now, I don’t mean you have to go on a strict 12-week diet plan. I don’t want you to do that at all, actually. Try to just add in some healthier foods, meals, or snacks into your daily nutrition! Pinterest seriously has ideas and recipes for everything under the moon, so there’s no excuse not to look into it!

Some simple options:

• Instead of eating a bag of chips, try some strawberries! “But, Jess! I like the crunch!” Cool, try some cucumbers!
• When you want something sweet (like ice cream), have a smoothie with some fruit and veggies! You can also throw in some collagen, protein, chia seeds, etc. for extra benefits!
• If you don’t think you have time to fix healthy meals, or get in 3 meals, invest in some protein powder! (My favorite right now is Alani Nu. I’m not affiliated in any way, I just seriously love the taste!) I know people will argue you should be getting your nutrients from food- which you should- but this is a great way to add in some protein!

In the name of being clear and transparent with y’all, let me add this: I suck at healthy eating on a regular basis. Like, for real. Even having been a certified personal trainer for years, nutrition has always been the hardest for me! I’m from the South. I love that good soul food! But, I can 100% honestly confirm that I feel so freaking much better when my eating habits are more towards the healthy side! I wake up feeling good, don’t crash right after eating, and I look good! Win, win, win, right?! Yet, I still struggle. So, if this is hard for you, let’s work on it together!

*Last thing for this self care idea- if you’re bored, find something to do that is productive that doesn’t include the fridge, freezer, snack storage or pantry!*

Self Care Day Idea 5: Drink your water

Stay hydrated, my dude.

Can I just leave it there?

But, seriously. If you don’t feel well, check your hydration. This clearly isn’t always the fix, but I guarantee you’ll be surprised how often you are actually just dehydrated! (I mean, I say that like dehydration isn’t serious- it is! But, if your body needs water, give it some!)

Here’s the thing:

1. Want glowing skin? Drink yo’ wata’.
2. Wish you had healthier hair? Drink yo’ wata’.
3. Want your metabolism to be higher? Drink yo’ wata’.
4. Wish you didn’t eat when you were bored? Drink yo’ wata’ (instead).
5. Want to thrive? Drink yo’ wata’.
6. Want to have your knight (or princess) in shining armor ride up to you on a horse straight off the shore? BE OVER THERE DRINKIN’ YO’ WATA’!!!

Okay, but really. That’s all here. Stay hydrated, seriously! Hydration has so many more benefits than what I listed, and I’ll do a whole post on it soon, but for now, aim for 8 glasses of water a day!

Self Care Day Idea 6: Get your blood flowing

Okay, let’s run (get it? Because we need our blood flowing? You’re welcome!) back up to self care idea #3. Remember how we talked about that dopamine?

Okay, science time again!

Your body has its very own happy chemicals!

They’re actually called neurotransmitters (neuro= brain, transmitters= senders, so break the word down: brain senders). These neurotransmitters are electrical chemicals that send messages between your brain cells, basically filling each other in with information to help you function in terms of happiness, productivity, motivation, and feelings! Now, there are major and minor chemical signals in your brain and the major ones are what we are going to look at!

If you like science like this, you can check out this post that discusses peptide addiction, but for now, let’s just go over a few natural happy drugs (from your body, not a plant *winks*)!

1. Acetylcholine

   • Signals how you pay attention, learn, and remember things. (Side note realization- I am lacking acetylcholine apparently. *sweats nervously*)

2. Dopamine

   • Generally influences the way you act, think, and feel

3. Serotonin

   • This one really does a lot: helps regulate your moods, controls your appetite, moderates your body temperature, and even works with your level of aggression. Talk about a man that can do it all!

4. Oxytocin

   • Okay, this is basically your relationship glue! It is what creates trust and intimacy.

5. Norepinephrine

   • Basically functions your memories, calmness, and relaxation. (It’s the opposite of epinephrine, which is your fight or flight response building on adrenaline.)

Now, let’s talk endorphins!

Endorphins are going to be the sixth, and final, neurotransmitter we’ll learn about! As you have probably realized by reading about the other five mentioned, these chemicals each have their own function in how we work!

Endorphins work to relieve you from pain and/or stress! (It’s compared to morphine, if that tells you anything about the effect it can have!) It’s the main reason people enjoy, and become addicted to, working out! As you are lifting weights, running, or doing anything that could enhance your body’s stress levels, you begin to release these endorphins! They are basically screaming, “Hey, no, we’re not in pain, we’re happy! We enjoy this!” (Have you ever heard of a “runner’s high”? Well, you’re welcome, you just learned the science behind it!)

“Jess, you really had to go through all that to bring out why I should workout?”

Yes, I did! I want you to not only have the self care idea, but I want you to understand why it works! Even though there are more than just the six neurotransmitters I listed, you can see that they each have their own functions! (Can we just note that in and of itself is fascinating?!)

If you aren’t used to working out, or don’t yet enjoy it, that is okay! As always, we can start small! Start by going on a 15 minute walk in the evenings! (Pro tip- you can combine this with quiet time for a double whammy! Or, you could find a couple of friends, ask your significant other to join, or take your dogs for a walk!)

If you are wanting to get into a workout routine, but don’t know where to start, you can find plenty of resources on Pinterest! You also shouldn’t hesitate to click the share icons on this page where you can email me or find me on Instagram to ask questions!

No matter how you choose to do it, just start moving!

So, what now?

Throughout every self care idea we looked at today, there’s one key ingredient: prioritizing yourself! You have to want to take care of yourself! You have to set aside time to make sure you are happy, healthy, and thriving! I want this for you, and I need you to want it for yourself!

Take the time to learn your body so that you know how to control your body!

I have created a few worksheets for you that will help you track your self care routine! These trackers will help you focus on every single self care idea we covered today: working out, staying hydrated, eating healthy, feel good music, quiet time, and your affirmations! You can download them to your phone and use them there, or download them on your laptop and print them!

IF you use these regularly for 21-30 days, I am nearly positive you will have a better self care routine!

All that’s left is to get your

FREE

self care tracker!

Click here to download your free self care worksheets!

As always, if you need a sign to take care of yourself: this is it.

Say your affirmations!

Listen to some good music and DANCE!

Get hydrated!

Because as we all know:

you are the most vital character in your story!

Peace out, girl scouts!

… and always aim to be the best self you can be.