Life is full of ups and downs.
At times you may feel that nothing is under your control.
This can leave you reeling and off-balance.
It can really do a number of your mental health as well.
But think about this…
“You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you.” ~Brian Tracy
That quote is spot on!
Things we can’t control:
- What other people do
- What goes on in the world
- The weather
- The future
- The past
- How other people think
Things we can control:
- Your thoughts
- Your reactions
- Your words
- Your choices
- Your well-being
- Your attitude
But how do we change our mindset?
How can we change our focus?
Getting started can be difficult.
You may not even know where to begin.
Well, my friend, you have already begun.
You are here, reading this, and you’re about to be given all the tools you need to make that change.
Are you ready?
Unpredictable Moments: Self-Care Handbook
This handbook is divided into 8 sections or chapters.
Here is what’s inside:
- Do’s and Dont’s
- Meditation and Mantras
- Teas and Essential Oils
- Easy self-care ideas
- 3 ingredient recipes
- How to keep up social connections
- Ways to get a good nights sleep
- Emergency distraction kit
Section One: Do’s and Dont’s
- Follow a routine
- Listen to your body
- Take time for yourself
- Keep your mind sharp
- Move your body
- Eat a well-balanced diet
- Make social connections
- Make a plan for receiving news updates
- Ask for help when needed
- Obsess over the news
- Turn on news notifications
- Check the news before going to bed
- Completely isolate yourself
- Forget to go outside
- Forget to treat yourself
- Allow negativity to control you
Section two: Meditation & Mantras
You probably think that meditation is just simply breathing, but its more than that.
It is intentional.
It is when you sit quietly, breathe normally and focus your mind on either your breathing and the way doing so makes your body move, or you focus on an object or word in your mind.
The people over at Headspace do an excellent job of explaining meditation and offer a free beginner session that is awesome.
I highly recommend checking that out if you want to learn more.
Mantras are short phrases that when repeatedly recited are said to influence your mind.
Whether or not you believe in the power of mantras, a little positive affirmation never hurt anyone either.
Here are a few mantras you can try out to help you build up your vitality and positivity.
- Life wants what’s best for me, I am good with where I am right now.
- Don’t focus on the can’t instead focus on the can.
- Peace and tranquility, inside and out.
You may even want to try using these mantras while meditating to help you focus on those positive vibes.
Section three: Teas and Essential Oils
Drinking tea is extremely beneficial to your health and can transform your mood.
Here is a list of teas to drink for a specific desired effect:
- Increase Energy – Green Tea
- Reduce Stress – Ginseng or Lemon
- Calming/Reduce Anxiety – Peppermint tea
- Sleep – Lavender or Chamomile
- Alertness – Green or Black Tea
- Mood-Boosting – Green or Black tea
- Ease Stomach Ache – Ginger or Fennel
You can find essential oils just about anywhere nowadays.
- Burn an essential oil-infused candle
- Use a bath bomb or bubble bath with essential oils
- If you have the oils
- Place a few drops on a cotton ball and place it near a fan or on an air duct to spread the aroma throughout your space.
- Dilute them with water in a spray bottle then use as a freshener
- Sprinkle in a rag and place near you
- Put the oils into a diffuser, if you have one.
Essential Oil Uses:
- Rose – reduce anxiety
- Lavender – sleep aid
- Tea tree – antibacterial
- Lemon – energy boost
- Eucalyptus – immune boost
Section four: Easy Self-Care Ideas
Here are some quick and easy ideas you can do without needing any special equipment.
- Get moving – walk around your neighborhood if you can, or do a simple exercise like going up and down the stairs(no stairs? Use a step stool) or jumping jacks.
- Learn something new – this can be by reading a book, watching a video, or taking an online class
- Have a dance party
- Color, paint or draw something
- Paint your nails
Section five: 3 Ingredient Meals
Simple meal ideas using items you likely already have on hand. Seasoning doesn’t count!
- Breakfast – Peanut Butter & Banana Toast
- Lunch – Open-Faced Grilled Cheese Topped with Tomato or Avocado
- Dinner – Chili – Pinto Beans, Canned Tomatoes, Chili Powder – top with diced onions
- Dessert – Peanut Butter Cookies – 1 cup PB, 1 cup Granulated Sugar, 1 egg – bake at 350 for 10 min
Section six: Strategies for keeping up social connections
- Skype on your computer with family and friends
- Video Chat through Alexa using Echo Show
- Use Facetime on iPhones
- Use Social Media to connect with others
- Play MMO’s with friends new and old – here is a great list of games to try
- Have a virtual movie night with a friend using Netflix – basically call or video a friend and each of you watches the movie on your tv or computer.
- Have virtual dinner with a friend – see above
- Talk with a neighbor while you both stay in your respective yards at least 6 ft away from each other
- Write letters to family and friends and send them in the mail
Section seven: Ways to Get A Good Night’s Sleep
All this stress and worry might be preventing you from getting some quality sleep. Here are a few tips to help your body relax and get ready to get some z’s.
- Avoid caffeine within 4 hours of going to bed
- Try to stay on a sleep schedule
- Have a light snack or cup of herbal tea
- Wash your face and moisturize
- Use the bathroom to avoid waking up to pee in the middle of the night
- Keep your room cool and dark
- Wear comfy pj’s or just underwear to bed – having clothes bunched up and sticking to your sheets won’t help you sleep
- Read a book to help distract your mind
- Listen to instrumental music at a low volume
- Use a white noise machine, app, or fan
- Create a nighttime routine – a routine will trigger your body that it’s time to sleep
Section eight: Emergency Distraction Kit
When you are having an especially difficult time coping, having a plan in place to help you get through that time is essential.
Write up your plan and place it in a box along with these ideas:
- Words of affirmation or mantras to recite while mediating
- A favorite stuffed animal or pillow to hug
- An object to fidget with – slime, clay, stress ball, even playing cards can help
- A music playlist of calming tunes – preselected by you
- Some candy – chocolate or peppermint are mood lifters
- Gum – minty gum can help distract you
- A photo that you love – can be of a pet or loved one or of an amazing scenery
- Watch cat or animal videos on youtube
Sometimes you may feel that everything is spinning out of control all around you.
This can leave you stressed and scared.
Try not to let that fear control you.
Instead, have a plan for taking some of that control back.
This Self-Care Handbook: Dealing with Uncertainty can help with that.
“Control what you can control. Don’t lose sleep worrying about things that you don’t have control over because, at the end of the day, you still won’t have any control over them.” ~ Cam Newton
Looking for more self-care ideas? Check out this 30-day self-care challenge to help you make self-care a habit.
Want more ideas for things you can do while at home? Here is a list of 65 different activities to keep you going.
Until next time, stay safe, stay healthy…