I figured I would compile for myself and for you lovely people a self-care checklist- for when you are completely stressed out and drained. This list will come in handy when you just simply don't feel right but you cannot exactly pinpoint what is off or what habit/necessity you are neglecting.
I don't think it's just me that's experiencing a high level of stress lately.. the new year has been rough guys and gals! I believe to feel better, it can be beneficial to reflect on if we are simply fueling our basic needs. Sometimes it can be as simple as that to feel a lot more rejuvenated.
This list may be super simple and something you may have seen a million times before, but I don't think these tips can be said enough. It is also one thing to read these and implement them. Start slow and implement one of these habits gradually. A habit can take up to 66 days to become automatic and natural to you. Be patient- it can take way longer than this and that is OK.
***Little disclaimer before the list***
I am not a dietician, nutritionist, personal trainer or any of that. I've been watching videos related to this topic for years and it interests me. Hopefully, this may be of help to some.
1. Proper nutrition
Eat at home, make your meals and put time aside to enjoy cooking in your kitchen. Look up recipes on Pinterest and YouTube- even resort to old-fashion cookbooks or ask your parents/grand-parents for their recipes- please carry on your family traditions! Eat whole foods and make sure your diet is well balanced-making sure you are not deficient in vitamins and minerals that our body needs. Make sure you are not eating too fast, your body needs to be able to signal to you when you are satiated. Down below is an example of what a plant-based diet consists of. I suggest to follow whatever diet makes you truly feel good and healthy. (Chocolate makes me feel good... so she's telling me to eat chocolate!? Yes and no) Balance is everything.
2. Hydration
Make sure that you are not dehydrated- this can cause an array of symptoms such as having dry skin, feeling dizzy, sleepiness, irritability and many more. A tell-tale sign that you are dehydrated is that your pee is dark yellow. Aim for a clear color. We all know why we need water, but so many neglect this including myself lately. Always have a water bottle beside you, get a mason jar and buy a metal straw to make drinking water a bit more interesting. Some drink sparkling water to try to shake the habit of drinking soda. I suggest staying clear of caffeine/coffee. If you can't live without it, drink even more water to make up for it. Caffeine is a diuretic-a substance causes your body to produce more urine. Use this website to calculate how much water you need to consume, we all have different measures of consumption. https://www.gigacalculator.com/calculators/water-intake-calculator.php
3. Exercise
Personally I love going to the gym and swimming. I also have a very physically demanding job so I am on my feet for most of my shift and I move around a lot. Ease into this habit by doing any exercise that you enjoy. Go for a walk or a jog, do some yoga, even play with your pet. Take the stairs at work instead of the elevator. Do a simple task like this every week to start if you are completely inactive. Once you are out of the groove it's hard to get back into it but all you need to do, is just do it. There is no other way. Discipline is the absolute key, motivation is fleeting.
4. Getting enough sleep
Ahhh this is where I am struggling at the moment. I do shift-work and feeling rested is nearly impossible for me at the moment. Despite this I always try to get at least 8 hours of sleep. For those of you without insomnia, this task should be fairly easy for you. I enjoy watching ASMR on YouTube to help me get sleepy and relaxed before sleep. Avoid any electronics an hour before bed. If you are struggling to get to sleep, try taking melatonin for a brief period of time- consult your doctor before taking it for an extended amount of time. If you are struggling like me- don't be afraid to make an appointment with your doctor or a sleep clinic- get the help you need from professionals who know how to manage your sleep. You may require medication to help you get back on track. Don't let yourself become too sleep deprived or burned out completely- your health is important.
5. Taking breaks during your day
Breaks are important. I need time to unwind at the end of the day but make it a point to take breaks during your hectic schedule. Take 5-10 minutes to meditate, read or journal to get your thoughts out. Start a blog like I have to put into practice voicing your thoughts and to have some sort of creative outlet. Reach out to a family member or friend, on text or better yet take a few minutes to call them up or even have a short visit if you happen to have time.
These are pretty much the most basic fundamental habits we can first look at if we are not feeling our best. I hope this helped at least a little bit and until the next one, dream on my friends
XOXO GOSSIP GIRL-
(I'm sorry I'm still obsessed)
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