12 Awesome Self-Care Prescriptions

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1. Stop over-thinking. You will never have all the answers to all of life’s issues and mysteries.  You cannot fix everyone and everything.  Remember you can not pour into someone else’s life if you are empty, sick, tired, financially burdened, sad and overwhelmed.  If you have the responsibility of parenting, care giving for the sick or elderly, your staff, team, ministry… delegate, ask for help, take frequent breaks to decompress and refuel your mind, body and soul.
2. Know that “no” is a complete sentence. You will burn out with exhaustion, resentment and sickness if you are a people pleaser, doormat, enabler, fixer go-to-person and silent sufferer.

3.  We live in such a hurry up, over-stimulated, technology driven, media driven, competitive, do it now and have it all now society.  Step away.  Slow it down. Breathe in and savor the silence.  Remember the “Serenity Prayer.”
4.  Comparing yourself to others creates depression, self-loathing and envy.  Facebook is great and it’s fun and healthy to be social. And if you have an online business, it’s priceless. Facebook is like an advertising campaign for everyone’s life. It’s all shiny, sparkly and well-crafted to present the best. Too much scanning can cause depression and feelings of inadequacy.
5. Create joyful rituals and activities. Find ways to develop your skills, talents, and interests.  Even if your time and money are limited…make a promise to yourself to carve out some time in small increments to just “do you” …until you have more time and money for the extra perks of massages, travel, classes, etc.
6. Be so optimistic, pleasant, encouraged, hopeful and positive that negative people will stop coming around or calling you.  Avoid the “vacuum type people” who suck out all of your peace, joy and energy.  Distance yourself from the blessing blockers, manipulators, liars, drama driven, dysfunctional, needy and negative people.  Cherish your friends.  Make time for those you love and who uplift and energize your mind, faith, peace and soul. Read Ecclesiastes 4:9-12

7. Be dedicated to upgrading your nutrition and drinking more water. We fill our bodies with so much sugar, fast, frozen, fried and fatty foods, microwaved foods, hormones, chemicals and pesticides and that support awful places like factory farms. Whether you’re an animal person or not, eating more from the earth and less from the factories lightens both your plate, your arteries, and your spirit. Consider watching Forks Over Knives .

8. Regular exercise can transform your life and add years to your life span. Move your body. Walk more. Find parking spaces further away from your store and walk.  When you sit too much (e.g. TV, computer, sedentary work place) you will start to rust.

9.  Splurge a little every once in a while on yourself (e.g. hair salon, pampering, travel, reading a book, enjoy your favorite dessert, take yourself to dinner or the movies, buy yourself some flowers, a new wallet, purse or that quirky piece of furniture or new jewelry you have been wanting, etc.)  gift-to-me

What is the most recent “gift” you have given to yourself? (e.g. writing, forgiveness, telling the truth, letting go, travel, painting, a nap, speaking up, pampering, reading, drinking more water, fasting, dancing, solitude, a day off, took yourself on a date, said “no” or said “yes”, bought yourself some flowers, etc.)

10.  Unplug. ..no emails, internet, smart phone, nothing for regular intervals. We are turning into an ADD society, jumping from one distraction to another.  Unplug regularly or you’ll burn out your emotional hardware. Create sacred spaces in your home and de-clutter. Do more of the things that make you laugh and feel safe, loved and alive (e.g. comedy club, concerts, sitting on the floor with your children/grandchildren, cooking, dancing, painting, crafts, pets, gardening, volunteer work, etc.

11. You have a right to your feelings.  But you don’t have to act out on your feelings the-self-esteem-dr-stethoscopeof anger, fear or self-loathing. Let those feelings come and go like an ocean wave. If you suppress your authentic feelings eventually they will resurface in an unhealthy way at the wrong time and to the wrong person.  Seek counseling support to heal from past trauma.  Read my book Wisdom for Women. Pray, exhale, meditate, go for a walk, listen to inspiring music or inspiring messages, write in your journal, call or visit a good friend, fast, change your routine, seek counseling or life coaching, etc.

12.  Love and embrace your idiosyncrasies, image, age, and body…flaws and all.  Be aware of your self-talk and sabotaging behavior.  Walk in your truth.  Be courageous enough to honor your choices, core values, body, time, and truth… or you will suffer in self-betrayal and the little lies that eat away at your soul.  Lovingly self-correct without harsh judgment.  Forgive yourself for past choices.  Don’t be so intense about your life that you miss the joy, grace, blessings and beauty of life.  Don’t downplay and diminish your strengths, gifts, purpose and uniqueness.  Acknowledge your accomplishments.  Be open, curious and ready to grow in every area of your life.

To schedule your one-on-one life coaching/counseling session the Self-esteem Dr. Jewel Diamond Taylor call 323.964.1736 or submit this quick inquiry below today.

 

14 Benefits from Walking

14 Benefits of Walking

Walk Way225Jewel walk walkimg
Jewel walking 7What’s not to like about walking? It’s free. It’s easy to do, and it’s easy on the joints. And there’s no question that walking is good for you. Walking is an aerobic exercise; a University of Tennessee study found that women who walked had less body fat than those who didn’t walk. It also lowers the risk of blood clots, since the calf acts as a venous pump, contracting and pumping blood from the feet and legs back to the heart, reducing the load on the heart. Walking is good for you in other ways as well.

1. Walking improves circulation. It also wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Studies at the University of Colorado at Boulder and the University of Tennessee found that post-menopausal women who walked just one to two miles a day lowered blood pressure by nearly 11 points in 24 weeks. Women who walked 30 minutes a day reduced their risk of stroke by 20 percent – by 40 percent when they stepped up the pace, according to researchers at the Harvard School of Public Health in Boston.

2. Walking connects you with nature and community and raises your energy, frequency and vibration.  You will meet neighbors and people walking their dogs and pushing strollers with happy babies. You will have a more intimate view and appreciation for trees, grass, mountains, rocks, leaves, water, changing of the seasons, etc.  Walking raises your consciousness and allows for your spiritual communion and connection with the Creator.  Being outdoors stimulates your mind, soul, spirit, creativity, sense of community and gratitude for life.  Our culture is too sedentary.  The more you rest… the more you will rust.  Don’t become a tin man or tin woman growing stiff.

3. Walking leads to a longer life. Research out of the University of Michigan Medical School and the Veterans Administration Ann Arbor Healthcare System says those who exercise regularly in their fifties and sixties are 35 percent less likely to die over the next eight years than their non-walking counterparts. That number shoots up to 45 percent less likely for those who have underlying health conditions.

4. Walking lightens mood. A California State University, Long Beach, study showed that the more steps people took during the day, the better their moods were. Why? Walking releases natural pain ­killing endorphins to the body – one of the emotional benefits of exercise.

5. Walking can lead to weight loss. A brisk 30-minute walk burns 200 calories. Over time, calories burned can lead to pounds dropped.

6. Walking strengthens muscles. It tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints and muscles – which are meant to handle weight – helping to lessen arthritis pain

7. Walking improves sleep. A study from the Fred Hutchinson Cancer Research Center in Seattle found that women, ages 50 to 75, who took one-hour morning walks, were more likely to relieve insomnia than women who didn’t walk.

8. Walking supports your joints. The majority of joint cartilage has no direct blood supply. It gets its nutrition from synovial or joint fluid that circulates as we move. Impact that comes from movement or compression, such as walking, “squishes” the cartilage, bringing oxygen and nutrients into the area. If you don’t walk, joints are deprived of life-giving fluid, which can speed deterioration.

9. Walking improves your breath. When walking, your breathing rate increases, causing oxygen to travel faster through bloodstream, helping to eliminate waste products and improve your energy level and the ability to heal.

10. Walking slows mental decline. A study of 6,000 women, ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more. The women walking 2.5 miles per day had a 17-percent decline in memory, as opposed to a 25-percent decline in women who walked less than a half-mile per week.

11. Walking lowers Alzheimer’s risk. A study from the University of Virginia Health System in Charlottesville found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease, compared to those who walked less.

12. Walking helps you do more, longer.  Aerobic walking and resistance exercise programs may reduce the incidence of disability in the activities of daily living of people who are older than 65 and have symptomatic OA, shows a study published in the Journal of Clinical Outcomes Management.

13. You are more than your physical body.  When you move your body on a regular basis it helps to improve your emotional and mental state.  Emotional wellness is a great benefit from walking.  Many report a reduction of depression, sadness, stress and anxiety.

14. Walking shores up your bones. It can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York. In fact, a Brigham and Women’s Hospital, Boston, study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40 percent.