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It’s All About You!

It’s All About YOU!

And what you offer to all those you love and who love you

You have heard this so many times –

  • Gratitude effects the body
  • Affirmations increase motivation
  • Meditation decreases stress
  • Love, Touch and Friendships increase the good hormones

Self care means – Taking care of the person you are, making you the person you want to share with others and setting the example of what HAPPY looks like.

It is not a myth! It is actually a science-based truth.

When we experience stress and anxiety, it can have a physical effect. It is not always a bad thing. In the short run it can get us through challenging situations. Everyday stress can include anxiety before an interview or meeting, concern for our child or friend or embarrassment from a situation. This kind of short-term stress and anxiety can create a change an undesired situation or motivate us to move forward and grow or even raise a red flag that something is not right and make us double check on something or someone. These are good things – natural warning signs.

However – chronic anxiety and stress have very negative effects on us, both physically and psychologically. Some of these are:

  • Stomach-ache
  • Headache
  • Muscle tension
  • Rapid breathing
  • Frequent Urination
  • Diarrhea
  • Fatigue
  • Dizziness
  • Anger
  • Sadness
  • Isolation
  • Self-doubt
  • Reduced Motivation
  • Reduced Libido
  • Lack of Focus
  • Confusion

I cannot emphasize the importance of self-care enough. Our own health and wellbeing as well as what we share with our loved ones are profoundly dependent on our Happiness. When we get too caught up on others and neglect ourselves little changes happen. Sometimes these are not even noticed until it has become an issue.

When we start to realize a break is needed and the emotion attached to that break is guilt – it has been too long. And a new habit needs to be formed.

When we think negative thoughts for too long – it has a chemical effect on our system. This is a real thing! One example is that our bodies overload on hormones like cortisol.

 “…too much cortisol include: weight gain, mostly around the midsection and upper back. weight gain and rounding of the face. acne.” ~ Healthline – Medically reviewed by Holly Ernst, PA-C — Written by Adrienne Santos-Longhurst — Updated on August 31, 2018

Another example – Gratitude decreases the release and production of cytokines. Cytokines are inflammatory which can cause many silent health issues. And, you guessed it, can cause disease and zap your energy.

Physiologically, our cells have memories and negative thinking becomes a “habit thought” or our go-to thinking. This can bring on all those above outcomes we listed. Instead of the short-term effect of overcoming a challenging situation, we can learn to “live there” and create an environment where it is now part of our everyday thinking.

Combine the physical and psychological effects of negativity for an extended period and we have a health and wellness breakdown. Depending on our personal weaknesses – that is where it will affect us. This is where individuality comes in and health coaching can target causes and address them.

Here are some starting points…

Create an Amazing Mind-Space

Action Steps

  • Have water beside your bed – before getting out of bed…
  • Take a few sips of water
  • Do some in bed stretches, knees to chest, arms side to side – release morning tightness and start “Loosey Goosey” Move freely
  • Take 5 deep breaths – holding for a few seconds before exhaling – get that oxygen in your brain for clarity – set your intention for the day
  • Find a few minutes after your usual morning routine is complete to write in a journal. Maybe when you sit for your coffee/tea/protein drink. This may feel uncomfortable if this is not something you have ever done before – but not only does it get easier, it gets relaxing. This journal should be positive only! The purpose is to Frame you day to think on a good note. This promotes positive outcomes and successes.
  • Pick a daily affirmation – just one – repeat during the day as needed
  • Play some favorite songs while doing morning tasks – or in the car while on the way to work or errands
  • Find 15 minutes during the day (it’s there!) and walk – with no intention. So walking while shopping doesn’t count LOL!
  • Pick something special just for you, to do for yourself – watch your favorite show, do a fun thing with a friend (or just talk on the phone), apply a mud mask, do a puzzle, read, draw etc..
  • Before bed – wash your face – wash away the day. Read for at least 5 minutes – this resets your brain, slows it down and prepares you for a restful sleep.
  • In bed – bring your knees to your chest and stretch out the day
  • Think of all the good things that happened today – things to be grateful for. Release all those good hormones to promote a solid sleep