Full-Color Friday: Self-Care Edition

Contrary to popular opinion, psychotherapists do not have it all together all the time. Doing therapy and doing life are completely different skill sets. I’ve learned a lot about myself and how to be happy from being a therapist, but I get sidetracked and overwhelmed as much as anybody else.

Hence, this week’s theme for Full-Color Friday: Self-Care. When I find myself feeling exhausted and cranky, I know there are some steps I need to take to get back on track.

1. Sleep

I got an iPad as a birthday/Christmas present last year, and it’s awesome. It’s also keeping me up later, as I love to snuggle in the covers of my bed and browse blogs and especially Pinterest. Not good. I’m fiercely protective of my sleep, and with two boys who have to get off to school in the morning, sleeping later in the morning is not an option.

Unfortunately, the blue light that electronics emit are disruptive to sleep patterns. So, goodnight iPad. I’m sorry to say I’m going to have to turn you off by 9pm. It’s back to books for me.

2. Exercise

I have to learn, over and over, that getting my heart rate up regularly helps my sleep, helps my brain and helps my mood. I absolutely know this to be true, but when I’m busy, exercise tends to be the first thing to go.

And I know I’m not the only one.

I don’t need research to tell me this, I’ve experienced it. But in case you’re wondering, here’s an article on research that suggests exercising your body also helps your brain functions.  

3. Time in Nature

This isn’t everyone’s cup of tea, but being around green things, trees, trails, or even just working in the garden, is tremendously peaceful for me.

If you’re looking for trails near you, try Rails-to-Trails. They work to convert unused rail lines into trails, and have a Trail Finder on their website to help you find what’s close to you.

4. Mindfulness

The longer I do therapy, the more I’m convinced that mindfulness is the key to life. As Jung said, our neuroses really arise from our inability to tolerate pain. Pain is part of life and we’re not going to change that. But, our ability to tolerate life’s ebbs and flows are increased incredibly when we practice mindfulness.

Put simply, mindfulness is the practice of bringing oneself into the present moment. For example, in this moment, I have a roof over my head. I’ve eaten, so I’m not hungry. My kids are safe, my husband is safe, everyone I love is safe in this moment. Everything’s as it should be, in this moment. I notice where my thoughts go, but I’m not attached to them.

Mindfulness practice helps you have some distance from thoughts and feelings so that they don’t overwhelm you. Thoughts and feelings are bits of information, but they’re not facts. If you have some distance from them, you can evaluate them more clearly.

It’s called a practice because it takes practice. There are so many benefits, and because it’s getting more mainstream attention, there are many resources out there, too.

Holistic Benefits of Mindfulness

Mindfulness Exercises for Everyday Life

Practicing Mindfulness

Mindfulness Podcasts from UCLA

 

Today I’m doing some mindful housekeeping, because I have a hard time relaxing unless my home’s in order (this seems to be something that came upon me in my 40’s. I certainly had no problem relaxing among chaos in my teens and 20’s).

I’m going to seed some new vegetables, get some sun on my face, and listen to the birds. I’ll put on some mellow music and prepare dinner early.

Then I’ll go pick the boys up from school and I’ll see if I’m still cranky and exhausted. I’m pretty sure I won’t be.

 

More posts like this from my colleagues:

Self-Care Isn’t Selfish from Rachelle Norman

Walking My Walk from Allison Andrews, Psy.D. ‘

Self-Care When Things Aren’t Perfect from Ann Becker-Schutte,

Do-it-Yourself Self Care Blog Hop at James and Jax

 

When you can’t take yourself away for a week-long spa retreat, what do you do to take care of yourself? How do you know when you need to?