Self Care

Hygge, pronounced (Hue-gah) is a Danish word originally derived from an Old Norwegian word meaning well-being and protection from the outside elements. Far north countries like Sweden, Norway and Denmark have miserably cold, long winters. The concept of hygge has been used by Nordic people to help mentally combat the brutally dark, relentless winter season and fill their homes with comfort and love.  Hygge is not necessarily something specific that you can buy, because it’s more of a feeling than a possession.

Hygge really is the epitome of Nordic living, and in the last five years the concept of hygge has made its way to the US and many other countries has become a trending idea in home decorating.

Hygge can widely be described as a feeling of coziness, comfort, familiarity, friendship, laughter and seasonal homemade food and drinks. Although it’s entirely possible to achieve hygge any time of the year (an outdoor BBQ with friends or a movie under the stars with family are perfectly good examples of summertime hygge). Hygge is typically  associated with the colder months because of it’s ability to uplift one’s spirits during the dark, long winter months.

The upcoming holiday season of Christmas and New Year is a great time to practice hygge. Everyone wants to create a peaceful and cozy environment that fills you with a warm feeling of contentment.

Three Ways to Practice Christmas Hygge

Host family and friends. The holidays bring so many opportunities to host get-togethers for your loved ones. Be sure not to stress over these gatherings, hygge parties are relaxed, friendly and homey. (As this is written in 2020, do be mindful of health concerns.)

Warm lighting – in order to achieve a great sense of hygge, be sure to light some candles, use an essential oil diffuser, have a fire or set up string lights. Warm lightning is essential for that holiday hygge vibe.

Cozy linens, blankets and textures . Get out al=ll of those soft, fluffy blankets and have them available on the couch or chairs and by the windows, so that you can easily cuddle up with your favorite book and relax.

Home cooking and baking. Cooking some traditional holiday meals and treats will help bring holiday hygge into your home. Comfort foods like holiday ham, stews, savory flatbreads, cookies, cinnamon apple pie will waft soul-warming scents throughout the air, making your home feel cozy and cared for.

Holiday hygge is easy and comforting. Most people are already doing at least some of these simple holidays hygge hacks without even knowing it. Now that you know the term for that warm and fuzzy feeling, you will be able to up your holiday hygge game even further.

10 Ways to Practice Hygge During Covid-19

As of this writing, Covid-19 is making a reappearance in many parts of the country. Some of us will have to rethink how we spend the holidays this year. It’s more important than ever to keep our spirits up to help combat depression and isolation.

Holiday cooking and baking. Making holiday treats (even if you’re on a special diet!) is a fun way to get creative, fill your home with intoxicating smells and treating yourself to comfort food.

Read physical books. Kindles and tablets have their place and can be very convenient at times, but there’s nothing like holding a physical book for the sensory experience. Plus, you can highlight or underline whatever you want to!

Family movie nights. Find some classic shows and movies that you can watch together as a family from your favorite streaming service. Old movies like It’s a Wonderful Life, Miracle on 34th Street, and a Christmas Story never go out of style. And in 2020, watching these old classics will probably be very comforting.

Taking a digital break. With the never ending cycle of bad and discouraging news in 2020, it’s essential to step away from your social media feed. Information overload is a real thing, and your brain needs that downtime to not think about anything.

Practicing mindfulness. I personally think the whole world needs some mindfulness and serenity right about now. Mindfulness is simply learning to be in the present moment, and not letting your mind wander. I’ve found yoga one of the best ways to learn to become more mindful. And it’s also a great way to practice hygge with a diffuser running, soft lights and Mexican blankets!

Getting outside. There’s nothing like taking a long walk outside to clear your head and relieve anxiety and depression. You already know about the physical benefits. So bundle up and get out there..see what it does for your state of mind!

Take up a new hobby. Hobbies like crocheting, knitting and sewing or quilting are a great way to detach from life’s noise.  Hobbies help to bring much needed balance to your life and help you to unwind.

Journaling. Journaling is one of the best ways to care for your mental health. If you need some new journal prompts, be sure to sign up for my mailing list, I send out journaling prompts several times a month.

Have a spa day at home. I’m personally very partial to Lemongrass Spa products for my self care at home. They are affordable and very hygge friendly with a wonderful variety of holiday scented products like buttercream, merry berry and peppermint stick! Click through the link below or email me at marya {a} chronicallylemongrass.com for more information.

Clean the house and declutter. Okay, this is my least favorite of the bunch! But admittedly there’s nothing like that feeling of relief when you’ve gotten rid of a bunch of household clutter that you never use. It really does help to relieve stress and reduces decision fatigue.

And as mentioned above, small homey touches like blankets, candles, lighting and a warm fire can go a long way in creating that cozy hygge environment for your home.

Most importantly, try to remember that hygge isn’t necessarily about buying things, it’s about creating a warm feeling of atmosphere, love and coziness to your home.

Self care is something that women should participate in every day, throughout the year. However, it is especially nice to switch up your routine, especially when the seasons change. And if you live in a warm climate like I do, switching up your routine to add some fun fall self care ideas can help bring some much needed change to an endless summer.

One major reason you might want to change up your self care routine in the fall is due to seasonal weather changes. During the summer, you probably spent more time doing things outside. But in the fall, when the days grow shorter and the weather starts getting cooler, you might want to seek out cozy indoor activities like cuddling on the sofa, creating a warm and inviting atmosphere for your home and fall cooking.

You might also find that during this time of year, you simply prefer other types of activities. Perhaps you did a lot of yoga over the summer, but for the fall you want to go on more hikes or have evening strolls with the family, have some hot chocolate in the evening while writing in your journal or just baking with your kids.

Did you have tasks or goals you wanted to complete over the summer that didn’t get done? Take another look at these tasks and consider if you can get them done during the fall. If you use a planner or journal, take a look at what your summer goals were, and move them up to the fall.

As the days grow shorter, seasonal depression (SAD) is very common. A good self care practice will help to keep your spirits up and improve your overall mental health and leaving you less susceptible to depression.

 

Get Outside

One of the best things you can do for your mental health is to get outside and enjoy nature. If you’ve been sitting inside doomsday scrolling or spending too much time on social media, delete your social apps and go outside for a change of scenery and to clear your head.

Look Local Festivals or Fairs. Look around for any local festivals, fairs, or carnivals in the fall. These typically include activities like hay rides, bobbing for apples, or corn mazes. You might find one with harvest rides or even hot air balloon rides for your family or friends. Fall festivals can be a fun way to get outside and enjoy the fall season with people you love the most.

Apple picking. If you live in the north, see if you can find an apple orchard. It’s a timeless activity to enjoy with your family or friends. Many times it can be combined with a fun little road trip out of town.

Visit a pumpkin patch. Instead of buying your pumpkin at a grocery store, go visit a pumpkin patch. Many cities and towns have big pumpkin patches where you can walk around and look at all the various sizes and shapes of pumpkins to pick out your favorite one. Many times there will be more variety than you’ll find at the supermarket. And it’s also a great opportunity to take fun pictures with your family and friends.

Go on a Fall Hike. Walking and hiking will allow you to fully enjoy crisp fall days and notice the seasonal changes in your area and collect fall leaves. At the same time, you’ll get your blood pumping, reduce stress and just have fun with your family, friends, or by yourself.

Gratitude in Your Attitude

Practicing daily gratitude is an excellent way to practice self care in the fall. A grateful heart is so beneficial for both your mental and physical health. It will help you to exude positivity, help others to feel better about themselves and puts you in a better state of mind.

Gratitude Journaling. The time honored way of expressing gratitude during the fall season is by writing about it in your journal. If you’re already journaling,  it can be as simple as a sentence or two in your daily journal entry about what you are grateful for today. Or you might want to start a separate gratitude journal, which is completely focused on gratitude.

Write in Your Planner. If you don’t love journaling, use your planner to jot down a few things that you’re grateful for. Most planners have room for extra notes. Just write down one thing you’re grateful for each day to help you focus on what’s good in your life, instead of dwelling on the negative.

Try Gratitude Mantras. Another way to do this is to write down some gratitude mantras and practice using them every day. You might want to write them on sticky notes, write them in your journal, use as a screensaver or jot them down in a notebook for you to refer to when you need a reminder.

Savor the Cozy Nights

Whether due to cold weather, quarantine or sickness, try embracing those times when you’re homebound.  Get cozy on your couch with a some crocheting, a good book, your journal, or watch a movie. There are a lot of holiday movies on this time of year, but it is also a
wonderful time to look through your DVR collection and catch up with shows that you’ve missed.

Sit by a Fireplace or Bonfire. There is nothing cozier than sitting in front of a fireplace. You can just sit and enjoy the fire, or turn on a movie or some music at low volume and enjoy the atmosphere. This is a wonderful way to ground yourself, whether you’re alone or with your family.

Spend Extra Time in the Kitchen. More time indoors means more time you have to spend in the kitchen. That might mean making a big meal for your family, trying out some new recipes or meal prepping. Think of it as a creative outlet and have fun.

Have a Friend Over. Getting together with your friends is a great way to get out of the doldrums and give your mental health a boost. Organize a dinner buffet, movie or game night and invite your friends over.

Practice Hygge

If you have been reading about how to become cozy during fall and winter while practicing self care, you’ve probably come across the term hygge. Pronounced hoo-gah, hygge is a practice that Danish people do in order to enjoy more in their life. Hygge is about creating a comfortable, cozy environment enabling you to relax and live a more simple and positive life.  Here’s a few easy ways to practice hygge during the fall.

Create a Comforting Environment. Hygge is all about being happy, comfy, and positive. Start with easy decorating ideas. This is a great time to switch out your bright summer decorations for warm fall decorations. Look for colors like red, yellow, orange and brown, which create a warm and cozy environment. Have lots of throw pillows and soft blanketson your sofas and chairs, add soft rugs to the ground. Bring in candles or use your fireplace when it gets cold.

Cook More Comfort Food. Fall is a wonderful time for cooking and baking, especially when it comes to your favorite comfort foods. You’ll want to start baking cookies and pies with fall spices like cinnamon and pumpkin pie spice. Or you might prefer cooking more savory foods that are comfort foods, such as pasta, meatballs or a comforting soup. What were some of the foods you enjoyed as a child? Try recreating some of those recipes and introduce them to your family and friends.

Add Softer Lighting. If you have bright lightbulbs in your home, now is a good time to remove them and opt for softer lights instead. Or you could just replace your lamps as you have easy access to them. This will allow you to shut off other lights and just turn on the softer lights in the evening when practicing hygge during the fall.

Create a Fall Bucket List. When creating your fall bucket list, think about what you enjoy doing during the fall season, or maybe what you’ve always wanted to do, but never got around to. Maybe there is an apple festival near you, or you’d like to go apple picking. You might also enjoy activities like going on a hayride, picking out a pumpkin at a pumpkin patch or trying some new fall crafts. List anything and everything you would want to do, and cross them off one by one.

Boost Your Immune System

As the fall season approaches, so does Halloween, fall festivals and other occasions where sugary treats are in abundance. Combine that with more time spent indoors with no physical exercise and you have a recipe for a lowered immune system. Sugar can play havoc with your immune system.  A low carb diet can benefit just about anyone. Try out some recipes made with ingredients like almond flour, coconut flour and honey. It’s entirely possible to enjoy the fall and holiday season without compromising your physical and emotional health.

Adding fall superfoods is a great way to boost your immune system which should be part of your self care routine. Think beyond salmon and kale. There are so many fall superfoods to consider that are loaded with vitamins and minerals such as butternut squash, pumpkin, apples, cauliflower, root vegetables, broccoli and sweet potatoes. Try planning your meals around these nutritious vegetables to give your physical health a boost.

Switch Up Your Beauty Routine

As you begin improving your self-care this fall season, don’t forget about your beauty routine, including how you take care of your skin and hair. It is good to switch up your daily beauty routine every time a new season begins, as this allows you to work with the changes in the weather and environment. Here are some simple ways to customize your beauty routine for the fall season.

Hydrate. The first thing you should do in the fall when you want healthy skin and hair is to drink as much water as you can.  Try to keep drinking the same amount of water as you would during the hotter months. Try to remind yourself to drink at least 8 glasses of water a day, though you might need more depending on the day. Herbal tea and broth count as water too.

Adjust your skincare routine. Masks are definitely your friend in the fall season. During the fall, the temperature and climate changes can be hard on your skin. Depending on where you live, this might mean cooler temperatures, a lot of rain and humidity, or just dry air that is freaking havoc on your skin. Try some fall-inspired masks like ones with pumpkin, pomegranate, or cranberry. They smell like fall and really get you into the spirit of the season, give your complexion a boost and help you to feel pampered and cared for. Consider what adjustments need to be done to your daily skin care routine. You might have  used more deep cleaning cleansers during the summer to take care of your skin, if the climate gets dry where you live, you might want to look for products that are rich and hydrating.

Try a New Fall Morning Ritual

Cool fall mornings beckon a change in your morning routine. Starting the day off on a good note will improve your physical and mental health as well as set the tone for a more focused and productive day.

Morning workouts. One of the best ways to start your day is with a workout. One size does not fit all. Consider your energy levels as well as your overall health and fitness. Don’t just plunge into punishing workouts, that will deplete your immune system. Try a gentle yoga sequence or take a walk outside. If the weather’s bad, look at YouTube for cardio walks that you can do right in your house.

Use your planner. Planning out your life, or at least your day, can also be really useful as part of your morning routine and reducing daily stress. Setting achievable, realistic goals will make a positive impact on your life. Every day, sit down in the morning, set your priorities and make any notes or to-do lists that should be included.

 

 

Self care has become a buzzword over the past few years. It’s meant to encourage women to do to take some intentional time to do more for themselves. But somewhere along the way, it became one more thing to do. If creating a self care routine feels overwhelming to you, just take a step back. Your self care routine is meant to serve you. If you can’t fit it in daily, why not just start with one day a week? Sunday (or even Saturday) is a perfect day to dedicate some time for your self care, since it’s already a day of rest for most people. You’re winding down and possibly getting ready for the new week. Take advantage of this downtime by adding some simple self care activities to your routine.

How to Set Up Your Weekly Self Care Routine

The first thing you’ll want to figure out is what your routine is going to be. It could be just an hour during the day, or changing your entire routine for one day. Think of Sunday as a reset day. Give yourself some time to relax and unwind, reset your mind and body and then you’ll be able to get your planning done for the following week with a clear head.

Choose activities that will help you to relax, are good for your body, mind, spirit and overall wellness. What could you do with the extra time you have on the weekend? Here’s a few ideas to inspire you:

• An extra long yoga practice
• Creative art journaling
• A long soak in the tub
• A long walk outside in nature
• Time spent in kitchen experimenting with new recipes
• A local day trip for a change of scenery.

Sundays opens up new possibilities for self-care, whether you do it alone or with your family.

What Does Your Current Sunday Look Like?

In order to turn Sunday into your weekly self-care day, you need to think about what you typically do on Sundays. This self-reflection can help you to determine if these are things that can only be done on Sundays, or if they can be moved to another day to give you more time for yourself.

Make a list of things you do every Sunday first. Now look at your list, and cross off anything that isn’t really necessary or might no longer be serving you. With the remaining time, determine if any of those activities can be moved to another day of the week. For example, if you usually do a lot of cleaning and chores on Sundays, could they be moved to other days during the week, and free up some more self-care time for you?

Ideas for Sunday Self-Care Activities

Sleep in. If you don’t get to sleep in during the rest of the week, at the very least give yourself this time on Sundays! Your body (and mind) needs that extra rest.

Go to brunch with friends. Self-care can also mean doing something you enjoy with other people. Grab a friend or two on Sunday to go to brunch.

Head to a park or the beach with your kids. Time outside away from cell phones and TV is one of the most meaningful things you can do with your family. Ride bicycles around your neighborhood, have a beach day, or do a picnic at the park.

Have an hour of pampering You might not be able to dedicate the entire day just to self-care, but at least fit in some extra pampering time.

Catch up on your reading or creative projects. This is the perfect time to pick up activities you enjoy, but rarely have time for. Maybe there is a book you have been wanting to finish or a creative art project you would love to do.

Get ready for the week Self-care can also mean just giving yourself time to really reset and prepare for the week ahead.

Self-Care for Introverts

If you’re an introvert, you probably find that you are the most relaxed when you are alone. This doesn’t mean you want to be or should be alone all the time, but that you
often need a little bit of time to yourself each day to recharge and gain your composure.

Have Quiet Solitude on Sunday. Self-care for an introvert can be as simple as just making sure you have some alone, quiet time on Sundays. You need this time to yourself to regroup and relax. It can be really hard when you go all day around other people and never give yourself this time.

Find Nature-Inspired Activities. Introverts often enjoy time outdoors,  in a quiet and peaceful environment. Try to find some activities you can participate in that will encourage you to spend more time outside.

Embrace Your Creative Side. An amazing way to practice self-care as an introvert is to do something creative with your hands. Learn how to crochet, write a poem or short story, color in an adult coloring book, or start painting.

Self-Care for Extroverts

Extroverts are more social creatures, getting their energy from being around other people. If you consider yourself an extrovert, you probably enjoy time with others more than time alone. But what does that mean for your self-care routine? Here are some tips for practicing self-care when you are an extrovert.

Enjoy Social Time with Friend . You probably thrive on hanging out with your friends. What better way to practice self-care than spend time with those you love the most?

Volunteer Your Time. Looking for something more meaningful and fulfilling? You might like to volunteer somewhere as your self-care. Look into local community centers or animal shelters that are open on Sunday and see if they need any help.

Join a Local Club – Another social activity that helps with your self-care is joining a local club, like a gardening or book club. It will provide a needed social outlet and help you to broaden your horizons.

Why Is It Important to Have a Self Care Plan?

A regular self care practice is essential for your emotional, mental and physical health. Different self care activities can benefit different areas of your life. What works best for you is going to be something that helps you to relax, destress, improve your mood and is something that you absolutely love to do.

Do remember that you needs can change. Just because you have committed to writing in your journal and meditating every morning for an hour as part your self-care routine, doesn’t mean you have to keep the same routine up indefinitely. If your mind or body needs something different, then make a change. Your life seasons are going to change from time to time, so listen to your gut and do what you need to do. Just remember that your self care routine should not stress you out. Don’t do something that you think you should do but actually makes you miserable.

If you don’t have time for a dedicated self care practice during the week, do remember that the tried and true essentials such as consuming a healthy diet, getting some exercise and regular sleep are essential for stress management and for your long term health.

Do you have any favorite self care practices? I’d love to hear about them!

 

Many of us have been riding out the quarantine for weeks now. It’s all too easy to begin to feel stressed out and even panicked about everything that’s going on in the world. If you are feeling like your anxiety is getting worse, here are some practical tips that can help you to cope with anxiety during self isolation.

Get the News from Trusted Sources Only

If you get news bites from Facebook or Twitter, stop right now! If your newsfeed is anything like mine, it’s littered with conspiracy theories from all ends of the spectrum. Many of the sources are questionable at best. Curate a list of trusted news sources on your tablet, phone or desktop. Unfollow people who consistently post distressing, provocative updates. Make it a point to read at least one well thought out article every day so that you can get only the facts without opinions and commentary. Check in once or twice a day at most. Don’t make a habit of checking #coronavirus updates multiple times a day..it will make you crazy!

Create a New “Normal” Routine

It’s essential to have a daily routine. If you have a set time to do certain tasks, it takes away decision fatigue and mental stress from thinking about what you’re going to do next. Create a routine that becomes your new temporary normal. If you can include some activities that are similar to what your routine was prior to isolation, that will help you to feel much more grounded. For example, if when you were working outside the home, you always ate lunch at 1pm, try to do the same thing now. It will feel more familiar, and will help to reduce anxiety.

Focus on What You Can Control

None of us can do anything about what is happening in the world right now, except to focus on keeping our families safe. Instead of worrying about things that you have no control over, just focus on what you CAN control. This could mean setting up a realistic schedule to do homework with your kids, getting some regular exercise in, cooking more healthy meals from scratch, reading or doing other self-care, washing your hands, and so much more. These are positive things that are good for your mental and physical health, and that you have full control over.

Connect With Others

If nothing else, one of the blessings of our current situation is the ease we have in communicating with others (for better or worse!) Many churches and recovery groups are having regular Zoom meetings. Check in with your friends and family often and that will help you to stay grounded.

Work with a Mental Health Professional

If anxiety is turning into panic, then you might need to talk with a mental health professional. These days,  are many therapists who are able to work remotely that you can talk to on the phone or online, if you are not able to leave your home and visit their office.

This post is part of the 31 Days of Thriving At Home During Social Distancing & Quarantine series!

Do you rely on coffee to get you through the day? There’s no hard with a cup or two of coffee when you get up, or in the afternoon. But when find yourself needing it (even before water!) then it may be time to consider healthier ways to boost your energy without caffeine.

Get Moving With Regular Exercise

For me, I notice a very distinct difference in energy levels and focus when I exercise consistently.Not only that, but exercise can help boost your mood and give you a big hit of energy that lasts for hours after your workout is finished. This is great reason to exercise first thing in the morning, you’ll reap the energy benefits all day long.

Ditch The Sugar

By now you’ve heard all the warnings about the dangers of sugar addiction. Another thing to consider is the highs and lows that go along with sugar intake. Maintaining healthy blood sugar levels throughout the day is a wonderful way to naturally boost your energy.

Are You Sleeping Enough?

This probably doesn’t come as a shock but the better sleep you get, the more energy you are going to have in the morning. If you are struggling with poor sleep patterns and wake constantly, then naturally you will have low energy during the day that is hard to avoid unless you have massive amounts of caffeine. One way to avoid this start a nighttime routine that gets you restful for sleep, go to bed at a decent hour, and try to remove distractions like turning off your phone and keeping the TV off.

If that doesn’t work consider alternative insomnia remedies like herbal tea, homeopathic medicines, essential oils and magnesium oil. It’s also a great idea to look into guided meditations. There’s lots of free ones on YouTube but I personally love the Calm app.

Check Your Vitamin Intake

You also want to be sure you are eating a well balanced diet that allows you to get all the important nutrients you need for proper energy. If you don’t have enough vitamin D in your diet and are not able to get regular access to sunlight, your vitamin D could be low, leading to deficiencies and lowered immunity. You also need other nutrients, including protein and carbs for energy. If you’re concerned, have your doctor check your bloodwork to see if there are any deficiencies that might be leading to lack of energy throughout the day.

Try Adding Chia Seeds To Your Diet

Chia seeds are a powerhouse of energy-producing nutrients, including healthy fats, fiber, and protein. They are a designated superfood with lots of nutritional benefits including Omega-3 fatty acids. They are really easy to use in drinks, meals, and snacks, from topping your oatmeal with them, to adding them to smoothies. You can also use chia seeds to make a yummy chia seed pudding by soaking them in milk or liquid, and then adding any flavors you choose.

When you’re quarantined or self isolated at home, it’s very tempting to sit in front of the TV or Netflix all day, or constantly check your phone for news and social media for updates. Unfortunately this is only going to increase your stress levels. Instead, you should be more intentional about adding self care to your daily routine. This doesn’t have to take much time or money.  Read on for cheap self care ideas to practice at home to help renew your mind both mentally and physically.

Take Social Media and News Breaks

Set some intentional time to read the news one time each day. Don’t get sucked into endless streams of opinions, debates and numbers that you have to mentally process. It’s exhausting. Do not check Twitter, Facebook, Instagram, and 10 different news outlets all day long. This is going to lead to anxiety, stress, and panic.

If you begin to feel overwhelmed by everything going on, give yourself breaks away from your phone and computer, or at least log out of social media and watch anything but the news. Consider taking a digital day off one day a week.

Move Around

Exercise shouldn’t be a chore or a punishment for over indulging.. If you dread doing it everyday, change up your routine to something that you enjoy doing. Exercise doesn’t have to feel like work. During this time of being home, focus on making it fun and healthy for both you and your family. If you have kids at home, do it together. Do soothing exercises that are good for self-care, like yoga or stretching, go for walks, and try new workouts at home.

Find Creative Pursuits

One of the best ways to distract yourself from mental stress is to get absorbed in something that you do with your hands. If you’re creative, this might mean activities such as sewing, painting, scrapbooking, crocheting, gardening or cooking. Self-care also means doing something just for you that makes you happy. Maybe you haven’t taken out your crafts in a while, or you have been wanting to play with the art supplies in the closet, but haven’t had the free time. Now is a great time to take advantage of being home and really let your creative sparks fly.

Spa Day at Home

The salons and day spas might be closed, but that doesn’t mean you can’t pamper yourself! This is a favorite form of self-care for many women and one you shouldn’t underestimate. It can feel amazing to paint your nails, use some new skincare products, take a hot bath, or put on a face mask. It’s simple inexpensive, and something you can do to nurture yourself while you’re at home.

Practice Meditation or Mindfulness

Finally, learn to relax your mind and body with meditation or mindfulness. With meditation, you can practice breathing exercises that let you clear your mind from pent up stress and focus on God and peaceful thoughts. Mindfulness will teach you to appreciate what is in the present moment and teach you to become aware of what’s going on around you and your response to them.

If you’ve been struggling with stress eating during this most difficult period of self isolation and quarantine, believe me you aren’t alone. Internet jokes abound about the “Quarantine 15.” I’ve been struggling too, but the ramifications for me are more serious as an IBD patient. I’m in pretty stable shape, do not want to flare right now and definitely do not want to have to take immunosuppressants. I function best on a diet consisting mainly of proteins, vegetables and fruits. But I still go looking for my legal treats which are raisins and baked goods with almond flour, so I’m reviewing some recovery principles and tips to stop stress eating to help get back on track.

Identify Your Stress Triggers

It’s essential to know what causes you stress in the first place. Many times, specific things can trigger a stress response but for some people it can be an overall general feeling of stress. Some examples might be social media overload, watching sad reports on the news, talking to triggering people, feeling bored or overwhelmed. Start journaling how you feel, and note what’s triggering stress, anxiety and a desire to emotionally eat.

Learn to Practice Mindful Eating

Mindfulness is one of the best ways to deal with the stress that all of us are experiencing right now. It can help to start reducing how often you turn to food because of stress instead of actual physical hunger. It’s very simple to do. When you begin to feel stressed out, take a minute to do some simple breathing exercises, relax, and sit with your feelings for a minute or too.

It doesn’t mean starving yourself, but it helps you to recognize if you are actually hungry or just reacting to stress. Being more mindful is a wonderful way to start reducing how often you turn to food because of stress, and not physical hunger. When you start to feel stressed, take a moment to just take some deep breaths, relax, and sit with your feelings for a few minutes. This doesn’t mean you are going to deprive yourself and not eat, but first understand if you are hungry, or your brain is just reacting to the stress.

Most of the time we tend to stress eat because it’s a quick fix and a way to numb out what we’re feeling. But if we can learn to just sit with the feelings in a non-judgmental way, we’ll find that they will pass.

Don’t Deprive Yourself

If you’re on an extreme diet or skipping meals, you’re more likely to turn to food first to deal with stress or anxiety when they occur. You’re so hungry that you’re ready to eat anything, and might stuff down as much as you can to mask what you’re feeling, possibly leading to an all-out food binge And it probably will be the most convenient, unhealthy option.

Is It Emotional or Physical Hunger?

It’s essential to learn the difference between emotional and physical hunger. This is where learning mindfulness principles can really help you to understand if you’re actually hungry, or if your brain is looking for a dopamine hit. Here’s a few ways that you can tell the difference:

Signs of emotional eating include hunger coming on suddenly and for very specific comfort foods like carbs. It may lead to mindless or even binge eating. You might be eating even though you’re not even hungry. And worst of all, you feel sick and awful afterwards.

But if you’re physically hungry, you’re probably looking for a nourishing meal with some protein and a vegetable, maybe a small amount of bread. You’re satisfied when you’re full.

Easy and Healthy Comfort Food Ideas

What’s the Best Way to Eat for You?

Low carb and keto diets are everywhere right now. They’ve certainly helped lots of people but may not necessarily be the right thing for you, especially right now. You might also want to take a look at the Mediterranean Diet, Weight Watchers or something else. I personally follow the Specific Carbohydrate Diet to help manage my ulcerative colitis symptoms. It’s a healthy whole foods diet with lots of comfort food ideas (but I still have to be careful!)

Don’t do anything extreme right now. Some people might appreciate the distraction of counting macros, others might get really stressed out by out. Look and see how you might make your existing diet healthier. Look for ways to incorporate more fruit and veggies into your daily diet, using whole grains (or possibly eliminating them if they cause you trouble). Once you’ve identified the best way of eating for your individual health, you can then work on creating some healthy go-to comfort meals and snacks for you and your family.

The first thing you should do is consider what “healthy” means to you during this time. It is an important detail, because they will determine what kind of swaps or comfort foods you want to choose from. Maybe healthy means adding in more fruits and veggies, enjoying whole grains instead or processed grains, cooking more from scratch, or more specific options like low-carb or low-fat. Once you know this, you can work on finding the best healthy comfort foods for your family.

Healthy Food Substitutions

Begin by creating a list of your favorite comfort foods. What sounds best to you right now? It could be pizza, meatloaf, mac and cheese, grilled cheese, brownies cookies or ice cream. It really doesn’t matter what it is. Once you’ve done this, you can start researching simple swaps to make your meals healthier but still enjoyable.

An easy example to start with is by adding a few veggies alongside your scrambled eggs, or inside a grilled cheese sandwich, or add to a pizza. You can make amazing pizza crusts, cakes and cookies from almond and coconut flour that won’t spike your blood pressure. Experiment with “faux” starches instead of potatoes such as cauliflower, rutabagas and squash.

Make Your Favorite Comfort Foods Healthier

Think about what you can change about what you’re eating right now. Instead of having a taco plate with the all the works including rice and beans, why not just have the meat, cheese, veggies and avocado? You’re still having a taco experience, but with more nutrition and less bulk.

Instead of trying to take things away from your comfort dishes, focus instead on what you add in. You don’t have to take the shredded cheese and sour cream from your tacos, but what if you added shredded lettuce to them, and then have a side salad or other vegetable side dish? You are still enjoying your favorite tacos, but also having a lot more nutrition in your meal.

Start Cooking from Scratch

Hey, we’re all at home with time on our hands right now! It’s a great time to experiment with new recipes. I’ve become pretty home bound because of my chronic illness issues and I’ve used some of the time to try out amazing healthy dishes that have helped to stabilize my condition. Your overall health will be so much better!

Do you have any tips to help stop or reduce stress eating? I’d love to hear them!

Self love has become a major buzzword in recent years. Some might consider it a sign of selfishness or narcissism and while that may be the case for some people, it is still very much needed for busy and often struggling women.  So how to practice self love? It can simply mean that you make your own health and wellbeing a priority, even if you only have a few minutes a day to do it.

Many women in our crazed digital times struggle with overloaded schedules, family responsibilities and work. In my own case, self love never entered my mind. I wanted to be a good mom in the face of many challenges including being a special needs mom as well as a sober mom in long term recovery. That meant lots of self sacrifice which was supposed to be a good thing.

But I didn’t know how to properly handle the stress that came along with it. As a result of a toxic childhood, I was accustomed to holding all of my emotions and feelings in. I never let people know what was going on. I couldn’t get to meetings because of parenting responsibilities. I struggled with anxiety, depression and emotional eating. Now, I strongly believe my lack of self love and self care lead to the development of the autoimmune health struggles that I have today.

Signs You Need More Self Love

• Feeling constantly stressed out
• Extreme emotional ups and downs
• Frequent colds and flu
• Struggling with assertiveness
• Holding on to anger and resentments
• Losing interest in hobbies and activities you used to love
• Personal care suffers – bathing less frequently, letting yourself go

How to Practice Self Care on a Budget

Make your daily hygiene a daily priority. When life gets busy or you’re feeling depressed, your own self care can wind up on the back burner. Taking some intentional time to take care of your personal needs can be just the boost you need to pull yourself out of that dark place. Simply taking some time out to have a soothing bath can lift anyone’s spirits.

When you start taking better care of yourself, you look and feel better. You won’t cringe when you look at yourself in the mirror when you know that you’ve been taking time for yourself.

Get organized

Do you procrastinate about getting the laundry done and find yourself going through piles of clothes to find the least offensive item of clothing? Take a few hours to catch up on your laundry…your own clothes and bedding. When you’re done, go and take nice, hot shower. Then go and put something clean and comfortable on from the clothes that you just washed. The wonderful feeling of clean clothes against your clean body as well as clean bedding will be an instant boost.

Now move on to your living and workspace. When life is busy it’s very easy to get caught up in the hustle of daily life and home organization winds up on the back burner. Having a cluttered environment gets very stressful over time. Make a priority of spending some time every week to declutter and tidy things up. You might take a few minutes every day to get rid of useless things that are just taking up space. Once the clutter is gone, you’ll feel far less stressed as you go through your daily life.

Improve Your Diet

Healthy food and snack options abound these days yet many women still struggle with emotional and binge eating, usually with the unhealthiest food items that are sitting in our pantries even if we’ve bought salad and veggies that week. You might want to consider purging your house of foods that could set off a binge. Shop for healthier treats, or set aside a few hours once a week to make yourself some healthier options that you can just grab when life gets busy.

Are You Sleeping Well?

A good night’s sleep is essential. This is the time when your body repairs and rejuvenates itself. If getting to sleep or staying asleep is a struggle, you’ll want to reevaluate your habits. Some things to consider:

• Don’t consume caffeine later in the day.
• Be mindful of what you watch before bed. If you’re easily stimulated, don’t watch crime dramas before bed!
• Don’t eat after 6pm.
• If you can, turn off the tech a couple of hours before bed. Read from a physical book.
• Practice some gentle yoga or other exercise to signal your body to calm down
• Use guided apps and meditations to help calm your mind down and induce sleep.

Take Up a Hands on Hobby

Physical hobbies like cooking, baking, crochet, needlepoint, painting and model building are great ways to creatively express yourself and reduce stress.

Don’t Forget About Exercise

Exercise should be essential for everyone, but many people avoid it because they haven’t found something that they like. If your thing is going to the gym for a sweaty cross fit or power yoga session, then go do it. But if this isn’t your thing, or you just don’t have the time, there are lots of other ways that you can get some quality exercise in. It could be as simple as going for a walk or hike, or finding an exercise or yoga video on YouTube that you can do in the privacy of your own home.

Remember that studies have shown for ages that getting some exercise can be a great way to help your deal with stress and improve your mood. You’ll look and feel so much better. And the endorphins that you get from physical activity can also make it easier for you to sleep.

Wake Up Early to Start the Day Right

How do you begin your days? Do you sleep until the last possible minute and then hustle out the door to your car or bus or subway? That’s a lot of stress to begin the day.

Instead, try setting your alarm clock earlier. Use the first minutes of the day to meditate, read some devotions or poetry and possibly do some gentle yoga. Don’t look at your phone until after you’ve done this! Spending those first few minutes of the day focusing on your mind, body and spirit will make all the difference in the way you handle the rest of the day.

Journaling for Self Love

If you’ve been struggling to find more focus and clarity in your life, journaling is one of the most therapeutic things that you can do for your mental health and practice self love. Writing in a journal daily helps you to learn more about yourself and process your feelings. Here’s some simple ways to start a daily journal practice.

The List Journal

A list journal is an easy and non threatening way to begin your new journaling habit. Getting started can be as simple as a brain dump or a bucket list. You can also create a list of accomplishments you’ve achieved recently. This will give you a good sense of positive things you’ve done lately and will boost your confidence.

Start a Gratitude Journal

Do you struggle with chronic discontent and find  yourself becoming impatient and envious about the things you wish you had? For some people, it’s easier to focus on what they don’t have instead of what they actually have. Taking some intentional time every day to write down a few things you’re grateful for can help to put things into perspective.

We all need a gentle reminder at times that life hasn’t dealt us the worse hand, though it may seem that way on some days. But even in the worst of times, there is always something to be grateful for. Try to write down what you’re grateful for this month, this season or this year.

Create A Free Thought Journal

Don’t let journaling become one more regimented to do task, or you’ll never get to it. Sometimes you may want to just free write and say whatever is going through your mind. This type of journal is typically called a free thought journal. This type of journal can help you to get rid of the mind clutter and clear your head. Jot down your random ideas and thoughts. Be unfiltered, you’re the only one who is going to read it!

Later on, you can always go back and review what you’ve written down to help push you closer to clarity about the situation.

Journal to Chronicle Your Emotions

If you’ve been journaling for awhile, you know that it’s pretty enlightening to revisit the past to see what kinds of emotions you were experiencing in your life years ago. The written word is honest because it was written during the moment those things were being experienced instead of trying to recall from memory years later. This also will help you to find clarity about difficult events.

Writing to Create Intention

Dedicate some time to creating a vision board or journal.  It will help you to visualize where you want to go and set a course for your life. When you don’t set an intention or target, you won’t know if you’re doing all of the right things that will make your dreams a real possibility.

Set Boundaries with Toxic People

This may be the hardest part of self love to implement, especially if you live or work with toxic people. If you have to keep contact with them, learn to set proper boundaries and don’t let them invade your space. Step away when you need to. Cut off uncomfortable conversations. Don’t feed into someone else’s anger. If you’re struggling with resentment, try a simple lovingkindness meditation to release the negative emotions.

Evaluate Your Use of Social Media

Our phones and tablets area a daily necessity aren’t they? And they do have their benefits. But it’s so easy for them to take over our lives. Instead of being present with our family and friends, cleaning the house or working on a hobby, we mindlessly scroll Facebook and Instagram, or get caught up in the argument of the day on Twitter. (Yes, I’m very guilty thank you very much!) Here’s a few quick tips to get started:

• Don’t begin your day with your phone..and shut down a few hours before bed.
• Set limits to your social media usage. Consider removing the most offending apps from your devices.
• When you’re online, remember that you don’t have to attend every argument that you’re invited to. If you see something that bothers you, just scroll on by. Don’t engage with trolls who are just looking for attention or to start drama. If someone on your list repeatedly posts things that trigger you, just unfollow them for awhile.
• If you’re really struggling, consider a social media detox.

Do you have any favorite ways to practice self love or other self care tips to share? I’d love to hear them!