Mindfulness

Self-care is anything we do to manage stress, meet our needs, and be the best people we can be.

Self-care is essential and unique to each of us! It can include small, daily choices as well as big activities, such as practicing mindfulness, creating self-soothing methods, and building a positive self-image. Here’s how you can use the items from your self-care kit to strengthen your practice!

Bubbles: Bubbles can be used to practice self-soothing breathing techniques. One way you can do this is through pursed lip breathing. This type of breathing can benefit your lungs, calm your central nervous system, and help reduce stress and anxiety.

• Relax your neck and shoulders.
• Breathe in slowly through your nose for 2 seconds, keeping your mouth closed.
• Purse your lips gently.
• Breathe out slowly through your lips while counting to 4.

Here’s an idea: Imagine that you are blowing negative thoughts/feelings into the bubble. As the bubble pops or drifts away, visualize that whatever is troubling you also disappears. Practice breathing slowly to blow bigger bubbles.

Source: https://my.clevelandclinic.org/health/articles/9443-pursed-lip-breathing

Mints: Mints can be used to practice mindful eating. This involves paying full attention to the senses and feelings you experience while eating; noticing colors, smells, sounds, textures and flavors. This can help us cope with anxiety about food and learn to appreciate our food.

Here’s an idea: Pop a mint in your mouth during meditation and notice what sensations come up. Reflect on how food can affect your overall well-being.

Source: https://my.clevelandclinic.org/health/articles/9443-pursed-lip-breathing

Herbal Tea: Create a soothing environment for yourself by taking a moment to cozy up with a cup of tea. Slow down and notice how the tea smells, how the warm mug feels in your hands, and how the tea tastes.

Sticker Sheet: Place stickers with positive affirmations on them anywhere you might need them. Positive affirmations are phrases you can say to yourself to help you overcome challenging moments. This does not mean you have to deny the hardships you are going through. Rather, identify affirmations that acknowledge reality, but also give you motivation/inspiration to keep moving forward.

Here’s an idea: Place positive affirmation stickers in your journal or planner, so that you can be reminded of them regularly!

Source: https://health.clevelandclinic.org/do-positive-affirmations-work/

Mini Play Dough: Play Dough can be used as a fidget toy to help channel anxiety or stress. Use your creativity to see what you can mold or simply knead the dough to relieve stress and improve focus. Being creative can create a sense of calm.

Shower Steamers: A relaxing shower can be a great ritual for self-care practice. Place the shower steamer over your shower drain and enjoy the soothing aromas. Use your favorite products, like a facemask or lotion, to create an amazing sensory experience!