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In our fast-paced world, self-care often feels like a luxury we have no capacity or time to implement. In the whirlwind of daily responsibilities, neglecting the value of nurturing our mental health and ignoring self-care is easy. Let me say at the onset that self-care is not just about getting pampered. It is about sustaining our well-being and resilience in the face of daily challenges. It is tending to the internal conflicts rarely seen by the naked eye, but very much impacts daily functioning. To manage the self-care conundrum, here are some practical strategies to navigate the self-care problem and prioritize your mental health: 

BBS'-Begin with Baby Steps: Self-care does not have to be a grand gesture. Engaging in small, daily rituals and routines that bring you joy and relaxation is a secret sauce to navigating the self-care journey. Whether taking five minutes daily for breathwork or simply enjoying a favorite cup of brew while being mindful, it is all about doing the little things first. Engaging in a hobby or reconnecting with an old friend is BBS that will add significant mental rejuvenation. As you become consistent with the baby steps, you will notice progress in prioritizing the self-care challenge.

Use the word 'No: Saying "no" is one of the most significant hurdles to implementing self-care. Yet, it can be the most freeing tool for managing the self-care puzzle. When we learn to say no, we are actually setting boundaries. Boundaries help us and those we use them with to establish margins in our lives. These margins, also known as 'mental spaces,' are essential for mental health. If it is difficult to say no, implement "BBS" and use phrases like'' Let me think about it' or 'Let me check my calendar and get back to you.' Setting boundaries by saying no is a crucial strategy for protecting your mental health. Assess your commitments and obligations, and prioritize tasks that align with your values and well-being. Saying no to additional responsibilities or limiting your availability will reduce stress and prevent burnout. Implementing boundaries says you value your mental health and well-being.

Practice Mindfulness: Mindfulness goes beyond trendy jargon. It is a profound practice that cultivates awareness of our thoughts, emotions, and surroundings. It provides clarity to help us manage stress, gain perspective, and enhance mental well-being during challenging times. Mindfulness is about paying attention on purpose without judgment or criticism. Make it a daily habit to engage in mindfulness. This could be through meditation, yoga, a minute of silence, or simply focusing on the present moment. These practices help cultivate self-awareness, reduce anxiety, and improve emotional resilience. Start small and watch the positive impact on your mental health.

Reach Out and Touch: Not necessarily physical touch, but social connection. This is a dynamite in the war on implementing self-care. We were created to belong. If you have social anxiety, you can still belong by creating an online community that is interesting to like-minded individuals. Those with similar interests may become a part of your community. Building strong social connections is necessary for mental health. Be purposeful in nurturing relationships with friends, family, or support groups. Share your thoughts and feelings openly, and seek support when needed. Connecting with others provides perspective, encouragement, and a sense of belonging. Remember, you are not alone in this journey of self-care. 

Do an inner Emotional Purge: Often, we do not take time to address how we feel inside. We avoid dealing with the tough stuff. In navigating the delicate balance of self-care and mental health, addressing inner hurts is not just crucial but liberating. The emotional baggage that unaddressed hurts carries weighs us down, influencing our ability to care for ourselves and sometimes negatively impacting how we interact with and care for others. By confronting the inside hurts head-on, whether through therapy, journaling, or talking with trusted friends, we can begin to heal. Dealing with the tough stuff is not about feeling better. It is about taking control of our lives and building inner strength, which supports us to be a better version of ourselves. When we ignore these inside hurts, they fester, complicate our self-care routines, and worsen our mental health further. Embracing the process of emotional inner purge is a necessity for self-care. It is a journey towards self-compassion and understanding, paving the way for healthier habits and a more fulfilled life. So, face those hurts, unravel them gently, and pave the way for genuine self-care and lasting mental well-being.

Sleep Good-Eat Good: Physical health, which incorporates what we do with our bodies and what we put in them, is directly linked to mental well-being. Ensuring you sleep well each night and fuel your body with nutritious foods is crucial to self-care. A balanced diet and adequate rest support cognitive function, mood regulation, and resilience.

Let Someone know: When was the last time you stood up for yourself and let someone know how they have impacted you? The impact could be positive - 'you made a difference when__________,' or 'when this happened, it made me feel this way .' Speaking up and advocating for yourself is a powerful form of self-care. Too often, we think because of our behavior, someone should know how we are feeling and what we are thinking. This is so far from the truth! Talk it out, let someone know what is going on with you so you can release resentment and allow peace and freedom to permeate your being. You are worth it. You are worthy of practicing self-care. Your voice and your needs are important! Self-advocacy-expressing your thoughts and feelings is a vital part of self-care.  

Navigating the self-care conundrum for mental health requires intentional effort and self-awareness. By implementing and prioritizing small, consistent actions that promote well-being, setting boundaries to protect your mental space, practicing mindfulness, nurturing relationships, and attending to your physical health, you can cultivate a resilient mindset and approach life's challenges with greater clarity and strength. Remember, self-care is not just about tending to the external. It is also about addressing the internal, unseen challenges that prevent us from being our best selves. Self-care is an essential investment in long-term happiness and fulfillment. Take the first step today towards a healthier, more balanced life by implementing these strategies on a daily. 

 By: Cheryl A. Francis

Life is a collection of moments, each shaping who we are and how we see the world. It's easy to get distracted by the demands of daily life, constantly trying to reach the next milestone. However, when we pause to reflect, we may realize that life isn't defined only by lavish moments, and the insignificant moments woven together contribute to the tapestry of our existence.  

We often underestimate the magic of the everyday. We ignore and dismiss a quiet morning sip of coffee, tea, green juice, a brisk walk in the neighborhood, or even a brief conversation with a stranger. We see these things as insignificant. However, these minute details pave the building blocks of our lives. These moments linger long after the experience passes, reminding us to treasure the mundane moments in every day. 

Moments are naturally fleeting, ebbing and flowing, often without warning. Life naturally presents us with moments that empower us to create and capture them. They encourage us to be consciously present and intentionally engage in daily life. By paying attention to our surroundings on purpose and fully engaging in daily interactions, we make our moments significant. We capture the moments by taking pictures, writing in a journal, or just sitting quietly to savor an experience. These intentional actions help us solidify the memories, making it easier to recall and relive each moment. 

Every smile, tear, conversation, lesson learned from attempting new things, love, peace, solitude, and silence contributes to the person we have become. Each moment helps to define who we are. They form the narrative of our lives, a story uniquely our own. When we recognize that life is a collection of moments, we choose to live more fully. We appreciate the minor things in life and decide to be present in our everyday experiences to create memories we wish to carry through life. We also know life can be unpredictable, creating fleeting moments. However, each moment holds the potential to enrich our lives in ways we may not immediately recognize.

As we move through our life's journey, let us remember to embrace every moment—whether it's filled with joy, sadness, excitement, or calm. After all, it's these moments that make life truly meaningful. 

 By: Cheryl A. Francis

With election season in full swing, it is no surprise that many of us are feeling anxious and uncertain. In our society, with instant access and breaking news via all types of media, it is a challenge to maintain stable emotions when listening to reporting on the election. Here are some practical ways to prevent and reduce election-related anxiety. You can stay informed and grounded and not lose your cool.

Limit  Media  Exposure 

  Of course, you want to be an educated voter. You want to be informed to vote on the issues that best suit file, but with instant access to information, it is easy to get overwhelmed by co; it's news updates. Get your information from reputable news outlets and at specific times during the day. You will get updates but not feel overwhelmed by the information. Decide not to check your social media immediately before bed. Doing so can disrupt your sleep. 

Rely on Reputable Fact-checking Sources

  There appears to be an increase in misinformation during the election season. Misinformation can lead to an abundance of stressors. Before passing on information or increasing your anxiety by what you read or see, verify the source. Rely on reputable sources to confirm the accuracy of the information you get. Recognize that some information available is designed to evoke a strong emotional response. Guard your heart, protect your well-being. 

Practice Mindfulness and Deep Breathing

  When you read or hear election information that disturbs your peace, ask yourself, "Whose problem is it?"  Ask, "Is this something I can control, or what is my role in this?"  Utilize deep breathing exercises and pay attention to how you are in the moment to help you stay balanced. Engage in mindfulness to help you stay centered during stressful moments. A body scan or a guided meditation is helpful to regulate emotions. You can also use the "mindful breathing" technique, which includes inhaling for four seconds, holding for seven seconds, and exhaling for eight seconds.

Pursue Professional Counseling

Talking about your emotions is a surefire way to gain relief. Talking about the election and your feelings with a professional counselor can provide relief and change your perspective when feelings are out of control. Talking to a professional counselor also helps to de-escalate stress when emotions run high. If you cannot seek professional counseling, choose some safe people to discuss the impact of politics on your life. Before doing so, establish ground rules for respectful conversations. Establishing boundaries for these discussions will help to preserve relationships and reduce anxiety.

Put Yourself At The Top Of Your Self-Care List

  Incorporate and practice the dimensions of wellness daily to help you maintain good mental health. Assess how you are in these domains (emotional, physical, occupational, social, spiritual, intellectual, environmental and financial.) and seek professional counseling if you feel lacking in any of these areas. Focus on physical health, which includes movement and proper dietary nutrition. Focusing on the physical dimension of wellness is crucial to your overall well-being, as this dimension impacts the other areas of wellness. By focusing on each aspect of wellness, you can achieve a balanced life, which may help alleviate anxiety, especially during stressful periods such as election season.

Plan For Post-Election Emotions 

  Once the results are in, you may feel a sense of relief or pure disappointment. If your candidate does not win, you may begin to worry about the future. Permit yourself to process these emotions without judgment. Remember times when you encountered disappointment or worries and what you used to recover. Reflect on your resilience to remember you have what it takes to navigate uncertain times. 

The election season can be overwhelming. Managing anxiety during this time is similar to navigating a crowded event: take deep breaths, find quiet spaces, and embrace the moments. By being proactive and practicing preventative measures, you can engage meaningfully in the election process and minimize anxiety.