A body scan allows us to scan our body for tension, and for us to also 'notice' any areas that are more relaxed. To help us build and maintain groundedness, it is important for us to be "present" within oneself. NPR Life-Kit Podcast on using CBT strategies to help you sleepīody Awareness: Often, we are so busy, we forget about our physicality. ![]() Video on tips for better sleep during the pandemic Have a quieting bedtime ritual where your body is aware that you are easefully going to bed (e.g., drink decaf tea or warm beverage, brush teeth, listen to a guided meditation, etc.) Try to avoid mixing work with your bedroom/bed Your surroundings and bedtime rituals are equally as important. Sleep: As we know, it is important to get quality sleep each evening. There are many breathing techniques and each person needs to see which techniques help their system "calm" the best (e.g., pausing in the middle of inhaling and exhaling to hold breath, the length at which you breath, etc.) Here are some additional options to help with deep breathing and further activating your "rest and digest" system and to help support your vagus nerve: Click here for an animation to help you be intentional with your breath. ![]() It is great to take a small moment of your day to help focus on your breath, during the morning, at night, during your commute, or anytime.ĭeep breathing is very helpful to relax ourselves. When stressed, focus on your breath (i.e., deep breathing or count your breaths). Click here for a link for proper breathing. It is important to make sure we are getting enough deep breaths (this also helps to activate our parasympathetic nervous system activity). NPR Life-Kit podcast on "All Movement Counts" for exerciseīreathing: Many of us do not take the time to connect with ourselves and our breath. Here are some additional resources for yoga: įree Yoga to the People classes and podcastĭown Dog App – includes special offers for students and teacherīreaks when sitting for a longer period timeĪdjusting yourself in your seat periodically gently "reset" yourself in your seat Yoga or gentle stretching (this can be done at your desk). ![]() Movement: Traditional exercise is great, but so are other forms of movement: Here is additional information on how hydration impacts cognition and mood. Here is medical information about the importance of hydration from a medical/physical lens. Hydration: Staying well-hydrated, including drinking water Here is some information from a Harvard blog on how food (and your gut) affect your mood. We now know that there is a brain-gut connection, including having serotonin receptors in our gut. Here is some information from a Harvard blog on nutritional psychiatry. Here is a website about various vitamins and minerals that help with mental and physical health and wellness. Here are some ways to nurture yourself physically:įood & nutrients: Balanced nutrition, including fresh fruits & vegetables, and vitamins (Vitamin B, C, & D especially for immune system and mood) and minerals (magnesium and balanced sodium & potassium are important). In addition, it is critical during times of stress and/or crisis. Engaging in physical self-care is incredibly crucial from both a preventative, proactive standpoint. Taking care of ourselves physically can help boost our immune system functioning, and can reduce stress, which has been shown to increase our cortisol levels, in turn, reducing our immune system functioning. ![]() Physical self-care is imperative to help support our mind, body, and spirit, but also boosts our health and wellness. It is much beyond that of exercise and nutrition, although both are incredibly important. There are multiple ways that we can engage in physical self-care.
0 Comments
Leave a Reply. |