PsychSaver.com Forum

Restoration of Balance: Mind/Body/Spirit

If you take care of your mind and your body, you are taking care of your spirit, as well. Your spirit is that intangible energy that allows your self to maintain balance or harmony. It is the center from which your energy flows into the universe.

In order to maintain a healthy body, there are things you can do that are easy and that do not take up a great deal of your time. If you practice these simple procedures, they will become habitual, just as the unhealthy lifestyle you may have adopted. If you start a program for yourself, you will find that your self-esteem will very quickly soar. This is like one of those truths that is right in front of your eyes, but you are not aware of it's power.

SELF CARE

1. Drink 6-8 8oz. glasses of water per day.

2. Eat a balanced diet that includes plenty of fresh fruits and vegetables, whole grains, nuts, fish and meats or soy products.

3. Exercise for 20-30 minutes per day. Break a sweat and get your heart pumping if possible, but you might start with a walk around the block.

4. Get adequate sleep on a regular basis.

5. Take any medications as prescribed.

SELF-SOOTHING

THE BEST THING YOU CAN DO TO SOOTHE YOURSELF IS TO LEARN TO BREATHE!

Conscious breathing is a very effective tool for calming both the mind and body. Stress, fear and anger can lead to an unconscious pattern of shallow breathing, which only makes the stressful feelings increase. You can interrupt this cycle by consciously breathing into your abdomen. Twenty minutes of abdominal breathing in the morning will set your anxiety thermostat to a lower point to which you can return throughout the day.

WHAT TO DO:

Let your shoulders, jaw, and the rest of your body relax. Consciously follow your breath as your abdomen rises and falls. Place one or both hands on your abdomen to help remind your body to breathe in the abdomen, or place some other object on your abdomen so you are aware of its rising and falling. Insert 3 minute breathing breaks into your day whenever you feel your thoughts racing and your body tense. Before you enter a situation that you know will be stressful, or during a situation which has become stressful, take a minute to breathe!

HERE ARE SOME ACTIVITIES THAT CAN HELP RESTORE HOMEOSTASIS:

* Listen to my favorite music

* Enjoy a long, warm bubble bath

* Go for a walk

* Share a hug with a loved one

* Relax outside

* Practice feeling contented

* Physical activity (of my choice)

* Spiritual prayer *Attend a caring support group

* Practice diaphragmatic breathing

* Do stretching exercises

* Reflect on my positive qualities: “I am…”

* Watch the sunrise/sunset

* Laugh

* Concentrate on a relaxing scene

* Create a collage representing “the real me”

* Receive a massage

* Reflect on: “I appreciate….”

* Write my thoughts and feelings in a personal journal

* Attend a favorite athletic event Do something adventurous!

* Read a special book or magazine

* Sing, hum, dance or whistle a happy tune!

* Play a musical instrument

* Spiritual meditation Work with plants (gardening)

* Learn a new skill See a special play, movie or concert

* Work out with weights

* Ride a bike or motorcycle

* Make myself a nutritious meal Draw/paint a picture

* Swim, float, wade, relax in a pool, or on the beach

* Do aerobics/dance Visit a special place I enjoy * Smile & say: “I love myself.”

* Take time to smell the roses (and other flowers I enjoy!)

* Imagine myself achieving my goals and dreams

* Go horseback riding

* Enjoy a gourmet cup of herbal tea or coffee

* Participate in a favorite sport, game, recreation

* Practice a relaxation exercise

* Practice the art of forgiveness * Reflect on “my most enjoyable memories”

* Enjoy a relaxing nap Visit a museum/art gallery

* Practice yoga Relax in a whirlpool /sauna Enjoy a cool, refreshing glass of water or juice

* Enjoy the beauty of nature

* Count my blessings: “I am thankful for…”

* Play as I did as a child

* Star gaze- stay up late, get up early!

* Window shop

* Daydream

* Tell myself the loving words I want to hear from others

* Attend a special workshop

* Go sailing/paddle boating

* Reward myself with a special gift I can afford

* Take myself on a vacation Create with clay/pottery

* Practice positive affirmations

* Pet an animal

* Watch my favorite TV show

* Reflect on my successes: “I CAN….”

* Make a bouquet of flowers

* Relax: watch the clouds Make myself something nice

* Visit a park/woods/forest Read positive, motivational literature

* Reflect on: “What I value most in life…”

* Phone a special friend

* Go on a picnic in a beautiful setting

* Practice feeling awe for life

* Treat myself to a nutritious meal at a favorite restaurant

* Participate in a hobby

* Discover a new place

* Hug a tree!

* “Meow” with a cat; “bark “with a dog, “chirp” with a bird! *

* Create my own list of self- nurturing activities

* Have FUN!!!