We’re taught from a young age that we need to be conscious of our bodies. Our parents teach us how to protect ourselves, not fall and wear a coat. We learn what to do when we get sick. But, taking care of our mental well-being is not always shared. We’ve become more aware of the value of mental well-being. So since most of us weren’t taught this aspect, what can we do for our mental well-being?

Here’s a simple guide to teach you how to take care of your mental well-being.

Be Kind to Yourself

We live in a fast-paced world, and we are constantly facing difficulties, whether it’s on a global or personal scale. Either way, we put a lot of pressure upon ourselves and tend to forget to give ourselves a break. We’re always trying to keep our family happy, trying to do our job perfectly to keep the boss happy or the business running- there are a million things that we need to do on a daily basis- for anyone and everyone but yourself.

Take the time to focus on yourself as well. You may put this in the background, but it is so detrimental to your mental health. Make it a point to read a book you love, do some meditation, or go for a swim. Anything that will help you clear your mind and give you downtime to find some inner peace is a must on a regular basis.

This kindness to yourself is also about the words you say to yourself. Notice your self-talk and see if it is kind. Is it something you would say to your best friend or a daughter? Be compassionate and forgiving to yourself.

Surround Yourself with Love

To have a healthy mind, you need to have positive reinforcement. It’s more difficult to stay positive when surrounded by negativity. But also remember you don’t have to take on their negativity. Be clear about what’s your emotions and what is their’s.

One way to surround yourself with love is a pet. You’ll find that many people that go through rehabilitation or have mental health issues also use Emotional Support Animals to help them get by. And you don’t even have to worry about leaving them behind. The services provided at Therapetic give you insight about what you need to do to get a certified letter that allows you to take the ESA anywhere. This includes places that generally don’t allow pets such as hotels, airplanes and so on.

Give Back

One of my favorite ways to take care of my mental health is taking care of others. While taking care of your mental health involves introspection and taking care of yourself, you’ll find that giving back to less fortunate people can also feel great. It can be therapeutic to step away from the material things that you are focused on in life and look into how you can help others who are less fortunate and are struggling.

If you find a way to connect with humanity and really make a move to make a difference in a world that has many dark corners, this will do wonders – not just for those you are helping, but also for you own mental stability and well being.

Challenge Yourself

There’s really nothing worse than stagnation when it comes to your mental health. It is a silent killer. You lose that spark when you aren’t trying new things or growing.

In order to feel alive, challenge yourself on a physical and mental level. Your mind can grow, and your body will be active, and you look forward to your days.

We are more than a body and self-care is not only about physical health. You can become a healthier person, inside out, mentally and physically. Don’t ever allow yourself to neglect your mental health, as this is the backbone and spine of everything else about you. Always remember that your physical condition affects your mental, and your mind affects your physical body. So let’s keep both healthy!

It’s in times of crisis that you hone in on what is most important to you. You notice what you wished you had been doing. Or realize you need to write Grandma because she can’t have visitors. Or see how needed your caregiver is. Or how being kind to others makes you feel.

Some of you may be realizing how much time you waste on stupid stuff and worries. A lot of irritations seem small in comparison to the big event changing our lives.

Things are slowing down for many people as there are no social engagements, sport events, programs to drive the kids to. (And to the workers that are now working longer and harder than ever, we thank you!)

Many people spend their lives running from one event to another.

What happens in the quiet?

How do you feel when the world doesn’t seem to spin as fast?

I hope you take some of this time going within. Journaling, making art and checking in with yourself. What have you been noticing? Are you relieved by the social break? Do you long for more of this time in your life? Have you seen how much you like laid back time with your family without obligations?

Or have you noticed you are feeling lonelier? Have you made any career realizations? Do you see where you have been stretched too thin?

Go within. Be still. Meditate. Pray. Write.

When you are no longer running – what is there? Do you see trauma that needs healing? A peace in your brain? Character traits you aren’t fond of? New decisions that need to be made? A life calling? Habits to break? Re-connecting with your spirit?

Crisis often makes wound-too-tight lifestyles collapse. You realize the way you have been doing things doesn’t work.

Anytime life goes upside down and starts to fall apart, is a good time to check in with any realizations that come from it. What are you noticing?

I have been struggling between the idea that you should not resist any thoughts and feelings that come up and directing my thoughts in a more positive direction.

One way of thought says thoughts are transient. They are not positive or negative. Welcome all thoughts and feelings. The resistance to these feelings is what produces suffering. I can see this way of thought. And have moved towards accepting everything that arises in body, mind and emotions.

I listen to my feelings. I hear my thoughts, but no longer believe everything they say is true. I have noticed often they are rehashing the past or being fearful of the future.

At the same time, I have a family history of depression and anxiety. I see when I let all the thoughts hang out I can get stuck in the fear or sadness. How do I accept all the thoughts and feelings without falling into the dark? And how do I think more positively without hiding from the pain and negativity (sometimes called spiritual bypassing).

It’s not that the darker thoughts are wrong, but they are not as helpful to me because I do get stuck. It’s hard to move forward with goals when you only see what will go wrong. It’s hard to sing in public when you are so filled with anxiety you want to get sick. It’s hard to go into social gatherings worried about the interactions.

I have created a morning practice that helps me see more positively because most of us naturally look for the negatives and downsides. In the mornings after exercise, prayer and meditation I begin writing.

• I write out my gratitudes. Not just the three or five things often touted in self-help books. I write 1-3 paragraphs of appreciation and gratitude.
• I write at least one thing I am looking forward to today. If I don’t have anything, I plan something. It can be as small as reading a chapter in a novel, drinking hot cocoa wrapped in a blanket. Or Facebook chatting one of my friends.
• I think of how I want to feel today: Serene, appreciative, radiant, connected, joyful, loving, patient, kind, giving. I pick 1-2 to concentrate on throughout the day.
• I look over my weekly goals and write out my intentions – what I want to do, why I want to do them, how I want to be doing them. “I intend to edit my book with clarity and love.” I connect with how my goals will serve others.
• I remember we are all connected.
• I play with another prompt or two. Like I appreciate… I love…I am at peace with…I surrender…Wouldn’t it be nice if…I want…I desire…I choose…I am excited about…here are some good feeling thoughts…I am…I wish…My soul says…My heart wants…I accept… These prompts help me tap into inner wisdom.

I bring my notebook that holds these writings to peek at throughout the day. Even reading one line can change my energy from a downward spiral. Plus the more I look for the good, the more I see the good naturally.

I can feel all my feelings. And I actually have practices to do that as well. But, afterwards I like to bring myself back to gratitude, appreciation and possibility. This is where my energy and optimism dwell.

As I was stepping into the shower today, I was thinking that I would like one of those shower speakers to play music or podcasts. Then I realized the shower is one of the last places I have where there is no opportunity to consume other people’s input.

Like many people, my best ideas happen in the shower. Those small moments where there is nothing but your thoughts is becoming rarer.

I noticed that again a week ago. (Insight and awareness appear in cycles. Sometimes I need to be reminded over and over again.) I have been reclaiming these moments. I no longer get out my phone while waiting at appointments. Sitting in the dentist chair Monday waiting for the dentist, the assistant asked if I wanted my phone. I said no.

I can put on my makeup without background noise, though I saw mirrors with built-in speakers when I looked for a vanity mirror. Or eat lunch without watching a video. I hike in nature without audio.

I love music when I am driving, but sometimes I will drive without anything playing if I have been feeling amped up and frazzled.

If you are feeling overwhelmed by all the input coming into your life, stop some of it. We get to be in control with what we read, hear, see, consume in our downtime at least part of the time. We are burying ourselves in a quest to stay relevant, productive and always learning.

Allow yourself to be bored and quiet. See how that extra space feels. Watch TV without playing on your phone. Go on the treadmill with only your thoughts. Enter the restroom without a magazine.

Today, decide on one spot that you could add quiet without input, whether the shower, car, or waiting in line. What moment can you reclaim for your sanity and creativity?

For those in the northern hemisphere, this is the time we want to feel cozy. We had hail when I was coming home from choir practice yesterday and the wind was biting.

But, do we take the time to be cozy. Do we schedule cozy time?

The other evening my husband was at a friend’s house so I created cozy time. (You can see this blog post for making a cozy space.) I put some hot cocoa in a mug next to the couch, got some water and snacks, a fetched my journal, planner and the newest Bella Grace magazine. I lit a few candles, turned down the lights. and space heater on.  I gathered my fleece blanket.

One of my friends says she likes to have chocolate chip cookies and a fire, while reading

Once I was set up, I watched a Hallmark Christmas movie which is not normally my style, but perfect for cozy night. I drank my hot cocoa.

Then I read some of the Bella Grace magazine and filled out the prompts in my journal. I did a little planning for the rest of the year – what I wanted to do, feel, and enjoy.  Petting the cat, while I listened to music. I read a few chapters of my novel before my husband came home.

What would your cozy evening be like?

September 24 is National Innergize Day. This is a day to relax, reflect and rejuvenate yourself, focusing on your inner well-being.

One way to innergize is to create and use a space for your relaxation. We’ve been talking about decluttering and one reason to declutter is to make room for nurturing spaces. Too much of our homes hold objects from the past or “what if I need this” futures. We need places for your current self to enjoy and be renewed.

How to Create a Cozy Retreat

• Find a Space. What area of your home tends to calm you or you can picture it calming you? It can be a corner, a room, an alcove, part of a guest bedroom, a closet, or even the bathroom.
• Declutter the area. Don’t know where to begin? Start at the doorway then keep going left as you declutter. Remove anything that doesn’t say relaxation to you. You want to keep objects that bring you peace. A more minimal room opens up space to create your cozy haven and allows your mind to relax more.
• Color. Do you have soothing colors here? Perhaps a peaceful blue, green, grey or lavender? What color for you signals that it is time to let go? You don’t have to re-paint if you don’t want to, but bring in some decorations, furniture or comforts in that color.
• Furniture. Creating a peaceful and nourishing environment to relax is important in relieving stress. Incorporate comfortable and supportive furnishings to help you unwind. Have a chair that is easy to read in for your favorite reading position. Perhaps a nice ottoman or foot stool. Do you have room for a couch? You might need storage solutions. Think about what you need to make this space support you.
• Natural, relaxing lighting. The blue light of most LED or fluorescent bulbs can agitate your system. So, try a full spectrum light bulb here. Sometimes you can enjoy sitting in candlelight, maybe with warm tea, so have candles nearby. Also, if you will be reading in the evening you can use Red Night Glasses to block out blue light and make it easier to transition to sleep.
• Decorations. Do you have any memorabilia, pictures or photos that make you feel good you would like to display? Perhaps a salt lamp has the ambient light you want. Include just a few soothing, happy decorations. You don’t want to re-clutter here.
• Music and white noise. Music settles the soul quicker than most things. So make sure you have a way to listen – a CD player, an iPod/iPhone speaker system, a vintage record player. How do you like to listen to music? You can also have soothing sounds from a white noise or nature sound machine/alarm system. I use Homedics White Noise Portable Sound Machine. There are many phone apps that have meditative music or nature sounds so you can take your restful place with you. You can create a relaxation playlist for when you are in your retreat place.
• Aromatherapy. Your sense of smell is primal and can have a powerful effect on how you feel about a space. Some of the most relaxing essential oil scents are chamomile, clary sage, lavender, rose and ylang ylang. You can use these scents in a variety of ways. I use a this portable diffuser. You can also use a carrier oil like jojoba oil and a few drops to massage into the skin. Before I got my diffuser I would put some drops of oil on cotton balls nearby. If your relax space is in the bathroom you can put 5 drops or so in your bath. You can use a spritzer to combine water and about 10 drops of oil. Keep a basket of your essential oil supplies in your area.
• Touch. We’ve talked about what we see, hear and smell in a relaxing space. How about what you touch? A cozy blanket. Warm slippers. Massage lotion to rub your feet. A Back Buddy or other massage tool. A foot bath. A yoga mat. Bring at least one thing into your space that nurtures your sense of touch.
• Nature. I adore walks in nature for reconnecting to the soul so I try to bring the natural world back into any relaxation space. It can be a window with bird feeders outside. Or a shelf of stones and shells. Flowers from the farmer’s market. Green plants. Pinecones from walks. Driftwood from the beach. Where can you add nature?
• Books. What are some of your favorite childhood books? Perhaps there are books with relaxation tips you own. Do you have a yoga book or a spiritual book that feels like coming home? Include a shelf of books, hide them in a pretty bag or have a couple stacked somewhere or in between fantastic bookends.
• Spiritual. Find space for whatever spiritual practice you have or want to have. Maybe a meditation cushion, prayer journal, mala beads, or a gratitude list.
• Creative. Some people like to relax with art. Do you have a table you can set up for coloring, watercolor painting, drawing, scrapbooking, etc.? You can have a box or storage unit with a few supplies. This isn’t necessarily a craft room which can be an overwhelming place. It’s a spot to dabble in your art if that calls to you.

You don’t need to use all these suggestions. You will want to include what nurtures you in your space. It will also depend on how big an area you have. You don’t want an overwhelming, cluttered space.

What one thing can you do today to create a cozy retreat place for you? Then schedule time to enjoy your haven.

I see this a lot with clients. They are doing new habits, working on projects or doing the organizing. Then one day, boom, they are too tired to do anything. They complain about some sort of drama in their life or problem that is bringing them down. All their energy has been torpedoed into that difficulty. They are thinking about it non-stop.

But, it’s usually not the problem that is destroying the energy. It’s the ruminating about the issue but not sitting down to feel it. All that angst in the mind protects them from actually feeling the feelings.

The emotions are just under the surface draining away energy. Tightness stops the flow of breath. Whole days can be wasted in this “almost feeling” state.

If you allow yourself to feel those feelings though, you’ll find it doesn’t take that long to process. You can meditate on the feelings, draw, dance, journal, or talk with someone you allow them to move through the body. This frees up your energy again. (Read this post on stopping an emotional spiral.)

The feelings themselves flow pretty quickly, but it’s the story about what happened that keeps you stuck. Stay in the body and heart and out of the head when you are feeling the feelings. Your mind will keep you in, “Woe is me.”

Once you feel the feelings you will be better able to manage the problem. Then you will have more energy to make the changes you want to make.

If you are feeling dry and stale or thinking that your life is nothing but drudgery, a great question to ask is,

“Where is my heart?”

When you disconnect what you do with purpose, your senses or joy, you dry out.

Does your work feel like nothing but to dos that you don’t want to do? If you are working, you must be serving someone or no one would pay you. Who are you serving? Whose life are you making better?

If you don’t like working where you are right now, how can you bring more fun or beauty into your work? Perhaps you can you organize your space, put something beautiful in the space or wear ear plugs to drown out annoying noise. Maybe you need an aromatherapy pillow. Can you notice how your character is improving in this situation or notice where you are growing?

If you are parenting, Remember you are trying to bring up kids of character and responsibility instead of remembering that they are being a real pain right now. Seeing how you want them to turn out pulls you from the dailyness of taking care of kids. You can also try taking part of the parenting time to relax and play with them. So it’s not all work for you or them.

When you do housework are you focused only on, “I have to do dishes AGAIN?” or do you see the outcome of the clean kitchen. Think of how you are nurturing you and your family. Or enjoying creating beauty. You can allow yourself to gaze for a second or two in appreciation of the newly polished kitchen table. Using natural cleansers with pleasant scents makes cleaning more enjoyable. As does music.

As you go throughout your day, keep asking, “Where is my heart?” Bring joy, beauty or purpose to whatever you do.

Then see if your life is juicier.

If you need help finding the time or losing the guilt for self-care, get my Simple Self-Care eBook.

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Photo by Mauro Cateb

Work tends to be a place where we forget self-care and self-compassion. We get into doing mode. We strive. We try hard. Our focus tends to be outside ourselves. Whether it’s a job, working from home or tackling kids and the house.

So I think we all need a self-care box where we work.  I keep mine in one of my desk cubbies. I’ll put what is in my self-care box, but you put in what nurtures you.

Now the box doesn’t normally have all those things sticking out of it, but I thought you could see some things better that way.

• A head massager I got at one of those home parties years ago
• Sticks that make noise from when my kids were little (great for getting aggressive energy out)
• A heat massager for my neck
• Cough drops
• Hand lotion of different varities
• Thank you cards
• Pomegranate lip balm and a few others
• Glasses cleaning cloth
• Bubbles
• A glitter lotion – ’cause it’s fun
• Hand sanitizer
• Cuticle oil pen (hey, I forgot that was in there!)
• Mini-flahslight
• Essential oils
• A squishy stress ball (well actually it’s a unicorn)
• A worry stone

Mine also has a clip on the outside to clip positive quotes, affirmations or new habits I am working on.

What would feel like self-care to you? Just 30 seconds with one of the above items can change how your energy.

Need a refresher on taking care of yourself? Enjoy my Simple Self-Care eBook.

I was on a renewing retreat this weekend. I came in feeling tight and heavy. I told the retreat group that my intention was to loosen up and let go of tightness.

Through meditation, journaling, prayer and conversation I came to realize I had been taking on other people’s responsibilities energetically.

I wasn’t just trying to do good work with my clients. I was feeling their emotions, managing their visions and bringing on their energy.

With family and friends I was trying to control outcomes and emotions.

By the time I got to retreat, I was holding onto so much of other people’s energy, I felt burdened and heavy.

At one point in the weekend, on a quiet morning by the pond, I walked in the labyrinth. I took a snowflake obsidian stone with me thinking it would be a good reminder of my time there when I saw it at home. I had purchased it about two weeks before.

I walked the path saying, “I release” “I surrender” “I trust” to keep my mind from wandering. When I entered the middle of the labyrinth I saw a pile of stones and pinecones others had left. “I should put my stone their as well,” I thought.

Immediately after I began thinking, “I don’t want to.” “But, I just bought this.” “I like this stone.” “I paid for this.”

But, I had a clear intuition that I needed to put the stone down on the pile. Reluctantly I did.

A whoosh of lightness and freedom came over me. Let go, let go, let go I kept hearing. The picture of me releasing the stone would be a far better picture for me to remember than keeping the stone.

I knew it felt safer trying to manage other people’s emotions and energy. I had taken on the responsibility that wasn’t mine. I did need to surrender, trust and release.

So throughout the weekend I let go of feeling responsible for others in that way. And realized I WAS responsible for my care and my radiance. I am in charge of my well-being, emotions and energy just as they are to theirs.

When I got home I could feel my radiance returning and will be mindful about taking other’s responsibilities. I added some more self-care time to my calendar.  I am doing evening yoga and releasing what isn’t mine at the end of each day.

How about you? Are you feeling burdened by other people’s energies or by trying to control? What are you holding onto that isn’t yours?