You are a unique combination of experiences, perspectives, values, talents and strengths. Of all the people in the world, there is not one person exactly like you. You are a rare and valuable gem. Flaws, faults, failures and all. You are still special. Just the fact that you are still standing, still trying, still fighting for your dreams and goals, still finding joy in big things and small, still seeking out things to strive for and laugh about…in spite of everything. That’s your evidence. Remember that when tapes of old stories play in your head and consume you with worry that you should give up because of every real and imagined thing you think is wrong with you and your life. You are worth fighting for, no matter what has happened in your past. No matter what comes your way remember that there is nothing common about you. You are special and you are equal to any challenge. It matters not what anybody else around you has accomplished. You are uniquely you. You may have to stop, rest, get help and regroup to get through but you are equal to the challenge and get through is what you will do. And so it is.
Care for yourself
Care for yourself at least as well as you care for your cell phone. Plug into a source that restores you every day. People need to be recharged, too.
Self help for self care
About self help
Whether you are completing exercises in a workbook, reading the latest self-help book or article, or organizing a peer counseling/support group (may also be called a sister circle), you are engaging in self-help strategies. Self-help is a powerful emotional health tool because it requires an active, ongoing choice to face and work through challenges you are facing. Choosing self-help is like saying to a problem or challenge, I am still in charge of my life.
Take Action! Set up your own sister circle
Choose 2 or 3 other women and decide together what your circle will be like. Some ideas to discuss:
- Shared values around confidentiality and trust
- Meetings (when, how often, where, how long)
- Group goals (will your circle focus on a particular topic or problem like getting out of debt, parenting, or will it be more general)
- Expected commitment(s) from group members, etc.
You may need to revisit the values conversation periodically until you find just the right group groove. Sister circles are a great way to invest in your well-being, be accountable for your choices and goals as well as be heard.
Why not give it a try?
As promised, eight more self-care tips for protecting your emotional health:
- Decide that there is no real value in always putting yourself last. In fact, it is important to sometimes put yourself first, even if you are a parent.
- Know it is okay to expect happiness in your daily life. Look for small pleasures you can be grateful for and relish throughout each day.
- Rest your mind. Spend time regularly in meditation, prayer or silence. Commit to this practice even if your life is very busy or doing so feels strange. You may even be surprised to find that you feel calmer, more productive and focused. Start simply by taking three or four deep breaths each time you visit the bathroom. Or you might set your alarm clock ten minutes earlier every morning to pray or meditate.
- Avoid people, places, media and situations that leave you feeling bad or drained. Protecting your time and space is one of the most important ways to practice self-care.
- Set up and honor personal boundaries. Yes, you can say “no” sometimes without bringing the world to an end.
- Be deliberate. Do things that don’t contradict what you say is important to you.
- Give yourself a break. The next time that voice in your head starts bad-mouthing you or putting you down, tell it to STOP. Choose an affirmation and repeat it for calm and comfort.
- Keep a journal, sing, color, dance, create…
Take Action Challenge: How will you practice self-care?
Tomorrow…the next building block for protecting your emotional health – support.
“You can go your own way”
Women are making some strides politically and in the corporate world, but what about socially? Not so much.
There remains an underlying vein of discomfort – even guilt – as we break away from long loathed limits. “Having it all” comes up often, but that isn’t the real issue. The real issue is having the freedom from cultural pressure to identify and choose what we want. Then to actually go for whatever that is without apology.
The dreams our great-grandmothers, grandmothers, and even mothers, dreamt are becoming real. We have more choices about what we can do, but not as many real choices about how we can be. There is still a great deal of tension related to identity, gender socialization and life choices.
For example, do we choose from the multiple roles available to us (employee, mother, leader, wife, partner, etc.) or does the cultural current simply carry us along until we settle into these roles. How do they fit together and how do we reconcile the sometimes conflicting responsibilities of each? How do we find (and use) our voices when our subconscious minds still believe on some level that women should be accommodating and made of the requisite sugar, spice and everything nice?
The next frontier we conquer must be social and cultural norms. Our job as women with more choices is to actually embrace and exercise them without regard for the cultural limits that keep us in conflict with ourselves. You know the limits. They show up in our willingness to speak up for everyone except ourselves; torment us whether we work in or outside the home, encourage us to stay in unhappy relationships, and fill us with doubt about our life choices.
The fear of cultural backlash can make it difficult for women to be honest about who they are and what they want. We worry about being perceived as a “ball buster” or a bad mom. We worry about how it will look if we are single, without children or divorced. We worry about fitting in and about not upsetting the status quo. We’ve had a lifetime of worrying about the right way to be a woman. That will not earn us a second life. We will still get only one.
Planning for self-care
Women are often urged to look everywhere except within for comfort, centering, love and self-care thus reinforcing the idea that we don’t have what it takes to restore, heal or encourage ourselves. We do. We just have to find the strategies and connections that work for us. Consider combining community services and support with your own internal resources for a self care plan that you can build, direct and own. Here are a couple of strategies to try.
- Cognitively Based Compassion Training (CBCT), Mindfulness and Meditation Practice – learning to observe your feelings as they come up can make not identifying with them or not letting them lead you astray feel easier.
- Exercise and yoga (can be as effective as antidepressants) are good ways of claiming and using “me” time.
- Sister Circles – join with other women to harness the power of community caring, concern, accountability and support. Choose women that are emotionally healthy enough to support you in ways that are meaningful, and meet at least once monthly. Be sure to establish important group rules, for example – you may agree that members must observe confidentiality and agree to disagree respectfully.
- Journaling – Use the pages to explore your truths, values, fears and hopes.
- Counseling – Regard your therapist as a partner. You can choose the right one for you and fire therapists that are not a good fit. You don’t have to accept just anyone
Just say no
Set up and honor personal boundaries. Yes, you can say “no” sometimes without bringing the world to an end – it really will keep spinning.
Be intentional. As much as possible, avoid doing anything that contradicts what you say is important to you.
Seek out people and places that nurture and restore you. Limit or avoid people, places and situations that leave you feeling drained or like a loser. You are not a loser and you deserve to be in good company. Protecting your time and space is one of the most important ways to practice self-care. Yes, you have the right to do that.
Tenderly explore wounded places
With pen and paper close by take some quiet time to let a past resentment or hurt fully bloom in your consciousness. Notice how you feel – is your body tense, has your breathing become more rapid?
Now pay attention to what you are telling yourself about what happened. You might hear something like, these things always happen to me or what did I do to deserve that or why is life so unfair? Write down exactly what happened along with all of your questions and feelings. Is there someone you trust that is emotionally healthy enough to explore this with?
As you go over past hurts think about changing the question from why to now what. Asking why can keep you in a position of powerlessness because your focus stays on the person and the pain he or she caused. Asking why is not always useful because you may never be able to come up with a satisfactory answer. Asking now what can be a more helpful question because it puts you in the driver’s seat. Now what reminds you that you can decide where you go and what you do next.
How does it help me to hold onto painful feelings?
How would it help me to let them go? What would it take if I decide to let go?
Eating with self care
Not quite ready to overhaul your diet? It is okay to start where you are. One easy way is to add instead of subtract from your diet. Look for ways to include a serving of fruits or vegetables with all meals and snacks. For example, have a small salad before the burger, add some broccoli or zucchini to your eggs, or enjoy an apple before the chips. You will create a win-win by eating more of the foods that nourish you and less of those that don’t really do a body good….all without feeling deprived.
You don’t have to earn the right to self care
Acts of self care don’t have to be earned – you always deserve them. You can show yourself some love even if the house isn’t clean or you don’t have a house. You can be kind to yourself when the kids aren’t on the honor roll, you didn’t get the promotion or your GED. It is alright to take time for yourself when your money isn’t right, you haven’t lost the weight and even when you feel like a complete failure. No matter what is happening in your life it is okay to cherish you. The goal of revolutionary self care is to add to your physical, emotional, spiritual, mental and even your financial well-being. You don’t have to wait until everything in your life is perfect. You can always practice revolutionary self care.