In 1982, a wonderful woman named Anne Herbert incited others to be kind with her words: “practice random kindness and senseless acts of beauty”. She must have known that random acts of kindness boost well-being. Now there are placemats, web sites, foundations and videos about random acts of kindness. But what is a “random act of kindness”? These senseless acts are inconsistent, spontaneous actions designed to offer kindness towards the outside world. The outside world includes friends, family, groups, total strangers, and animals alike. https://www.rd.com/article/free-random-acts-of-kindness/

Examples of Kind Acts

• Hold a door open for the person behind you
• Pay for the car behind you in the drive-through
• Offer to let someone go in front of you at the grocery store
• Offer a neck massage to a stressed friend
• Bake cookies for the entire office
• Help a person in need pay a bill
• Offer to cook or clean for a sick neighbor
• Randomly clean the trash out of your neighbor’s yard, or anywhere you see it rolling around
• Suprise your friends with a yard sign
• Leave an exceptionally big tip for your favorite server, or any server
• Write an excellent review
• Play games with the neighbor kids so their mom can have some quiet time
• Sit and talk with an elder-you may receive more than you give
• Give an essential oil massage (aroma touch) http://www.mydoterra.com/denisekuhn

Kindness and Well-Being

Well-being has no singular definition. However, it is generally considered a state of satisfaction. One that includes the presence of positive emotions, positive feelings, and fulfillment.

Random acts of kindness improve physiological well-being by causing the brain to release “happy hormones”. A few of these hormones include:

• Oxytocin
• Serotonin
• Endorphins
• Nitric Oxide Mask with the Molecule of the Year (1992)

In a nutshell, the release of these hormones improves health for the recipient and the philanthropist, alike. These effects include feelings of greater:

• love
• awe
• self-esteem
• energy
• calm
• happiness
• self-worth
• security
• relationship satisfaction
• overall health

My Experience with Random Acts of Kindness

A few days ago, I offered the person behind me to go before me at the checkout stand. My random act of kindness was immediately and unexpectedly topped by his gift of a fresh, crisp $100 dollar bill to cover the cost of my groceries. After bagging and loading my groceries, and then processing my thoughts, I realized the checker needed recognition for her crucial participation in this “random act of kindness collaboration”. She could have easily pocketed the money, but she did not. She allowed the ripple of kindness to resonate.

In light of the checkers honesty and honor, I returned the cart appropriately and went back into the store. Her actions inspired me to appreciate her with some true, but kind words and a little monetary gift. I am hoping that the ripple of kindness continues to exponentiate to a multitude of other people in need for a boost of Oxytocin.

Practicing Random Acts of Kindness

As an author, a health coach, and a lover of kindness, I challenge you to indulge yourself with one random act of kindness this week. Please return to this post and share your experience! I cannot wait to see your ideas and hear your results! Until then-I hope you continue the journey to finding your fantastic!

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Stress is a natural human response. It’s how we protect ourselves from danger and to ensure that we’re aware of the world around us. Stress can be real, or perceived. Real stress is running from a hungry lion. Perceived stress is pressuring yourself into believing you are running from a hungry lion. In either case, stress can be detrimental to long-term health.

Since stress can stop one from getting a good night’s sleep, understanding stress busting tips for bedtime bliss is critical. You see, sleep deprivation increases your chances of chronic stress, long-term ailments, anxiety, depression, heart conditions, and more.

Three Bedtime Bliss Tips

Jot trapped thoughts down

Writing trapped thoughts down can make a huge difference to your stress levels. Creating a to-do list of the trapped things you want to do tomorrow, allows you to release the worry about forgetting anything important.

Next, consider journaling. By writing your thoughts and feelings down in a structured way, you can bring your stressful thoughts to the surface. Then, at a later time, when sleep is not an issue, you look for creative ways to overcome your challenges.

Ghost the phone

Want to enjoy a healthy bedtime ritual? Ghost your phone! Remove the glue holding the smartphone to your hand, and just forget it from an hour before bed until morning! The blue light and the mere presence of the phone is not the best for our sleeping patterns.

When you’re browsing through alerts and messages or checking out social
media, your brain is harder to switch off. The overwhelm and the promise of new
experiences as you continue to scroll prevents relaxation and shutting down for the night.

Try some tea and a good book

To sleep better, replace your phone habit with reading a light-hearted book, or a textbook. Stick to topics that do not interest you. Anything that really grabs your attention may tempt you to stay awake to get to the next chapter. A book stops you from focusing on bright screens and blue light when you’re trying to relax.

Combine your book with a delicious cup of caffeine-free tea. You can try tons of flavors, ranging from lavender tea, to chamomile, valerian, and more. There are many delicious, custom-made blends made for those who
struggle with stress and sleeping issues.

Winding Down

The next time you feel stressed at bedtime, try one of these three tips, alternate nostril breathing, and essential oils to settle your mind and body for a good night’s rest! https://kuhntastichealth.com/practice-feeling-relaxed-in-stressful-situations/

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Last week, I created two posts regarding shame. One included a picture of a thorny cactus with beautiful purple flowers. The thorns represent shame. The purple adornments are “The Flowers of Change”. I had no idea how many people would resonate with this symbolism. One post boasted 948 likes and the other accrued 608 connections. It looks like I’m not alone when it comes to the shame-game!

A Valuable Lesson

Although I have studied the work of Berne’ Brown for quite some time, I failed to realize how wide-spread the ravaging effects of shame truly are. To learn more about Berne’ Brown and her shame research, go to https://brenebrown.com/podcast/brene-on-shame-and-accountability/ . People living with shame are definitely not alone. Shame is not limited to one demographic. It affects mothers, fathers, children, high achievers, social butter-flies, recovering drug addicts, and so many more! However, solutions are hard to find. Medicinal band-aids are often the go-to with allopathic interventions. Fortunately, as the artist formerly known as Prince would say…. “But wait, there’s something else…”

High Vibrational Frequencies and the Flowers of Change

When a person is experiencing low vibrational frequencies, as when feeling shame which is actually a near death experience, medicine won’t work as quickly as an essential oil will. The simple act of inhaling the sweet, calming aroma of rose essential oil immediately affects the brain. Nothing has to be digested or absorbed. The molecules instantaneously move from the cribriform plate in our nose to the limbic system and amygdala in our brain. Within 3-30 seconds we can experience an emotional reset. Furthermore, we can continue to inhale the aroma time-and-time again without toxins or negative side effects. The 20 MHZ vibration of shame is no match for the continued assault of the 320 MHZ rose essential oil. http://www.mydoterra.com/denisekuhn

Focused Breath and Deep Reflection

Obviously, essential oils are carried into the brain via the breath. However, the breath offers a host of other beneficial attributes-if done properly. Keeping the mouth closed and using the nose is key. This style of breath activates the diaphragm and inhibits the “stress hormones” that make us feel as though we are running from a tiger. The direct connection of the diaphragm to the brain via the Vagus nerve allows us to consciously change our thoughts. We can dampen racing, out of control ideas and reactions by inhaling and exhaling through the nose. By Slowing the breathing pattern, one can enter into deep reflection and healing on the physical, emotional and spiritual levels. Mask with the Molecule of the Year (1992) Five Simple Stress Squelching Strategies

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How high are your stress levels? Is your hectic work life causing you to burn out? Are your friends always relying on you to pull them out of their jams? Do you have too little time with too many things to complete? If you are consistently seeking peace and relief from the demands of your busy
life, the good news is that there are some simple stress squelching strategies you can use to help manage these feelings.

Stress is impossible to eliminate entirely. A life without some stress would be a little bit boring.
The challenges in life can offer the best lessons, motivations, and opportunities for change. Employing a few simple strategies to reduce stress will increase your peace and happiness, even in the midst of life’s biggest storms.

Exercise

Working out is the first of five simple stress squelching strategies

Jogging, pumping iron, practicing yoga, or hitting a punching bag for several minutes, are physical activities that allow you to channel the stress and frustration you’re holding inside. You can use exercise to release negative feelings in a constructive manner. http://kuhntastichealth.getonthebands.com

Aroma

Aroma is the second of five simple stress squelching strategies.

The sense of smell is directly connected to our “animal brain”. Just one inhale of an aroma will interrupt a thought immediately. Having essential oils on hand at all times is an amazing way to manage stress and negative emotion. http://www.mydoterra.com/denisekuhn

Music

Music is the third of five simple stress squelching strategies.

Sometimes, all it takes to gain peace and focus is listening to few minutes of music that eases your mind and soothes your soul. Each of us are bio-individual, different types of music us in different ways. Picking a style of music that suits your emotional need at the moment can dramatically lower the level of stress you feel inside.

If feeling stressed, try listening to soothing music. If feeling sad, listen to happy songs that make you smile. When chosen wisely few things other than aroma can combat a negative mood as quickly and effectively music can.

Nutrition

Nutrition is the fourth of five simple stress squelching strategies.

If your body isn’t getting proper nutrition, you are more likely to feel tired and stressed out. Meals and snacks are fuel for your body. Good fuel means good results. Are you eating food that contributes positively or negatively to your health?

Keep track of what you eat and drink in a daily log. This simple step will make you more aware of
the calories and nutrients you are consuming. Being aware of your intake often leads to making healthier choices, like these:

• Drink as much water as possible.
• Add as many fruits and vegetables as you can to your diet.
• Look for tasty, healthier alternatives to junk food.
• Eat smaller, more frequent meals.

Small changes in your diet can make a big difference in how you feel, how you act, and how effectively
you can handle stress.

Breathing

Breathing is the fifth of five simple stress squelching strategies.

If you learn to control your breathing, you can control the level of stress you feel. Proper breathing takes practice. Fortunately, a little effort goes a long way. With learning to take slow, deep breaths from your belly, you’ll have an unstoppable weapon against stress.

Breathing plays a big part in our lives. It necessary for our basic biological existence. It is also important to exercising, maintaining focused thoughts, giving birth, easing fears, and relieving stress.

Deep breathing slows your heart rate, decreases your blood pressure, maintains PH, and relaxes your muscles. It calms you down mentally. Shallow, chest breaths stimulate the sympathetic nervous system, which creates feelings of anxiety. Deep breaths fuel your body’s cells with much-needed oxygen and your mind with much-needed confidence in the midst of the challenges you face. http://Practice Feeling Relaxed in Stressful Situations

Conclusion

With these five simple stress squelching strategies, you can learn to practice peace wherever you are.
By using exercise, aroma, music, nutrition, and breathing in the midst of your storms, you’ll stand strong and handle challenges more effectively. Applying these simple stress management strategies today, can help you experience the confidence and inner peace you deserve.

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If you haven’t noticed, stress is everywhere. It affects everyone. However, there are some who seem to
take stressful situations in stride. These people handle all situations with tranquility.
Most of us know at least one person like that. Many of us would like to become one of
those people. The only way to evolve into that person is to practice feeling relaxed in stressful situations.

While everyone has a different threshold for dealing with stress, it is possible to
improve your personal ability to stay relaxed in stressful situations.

Practice Controlling your reactions to stress with these strategies:

Maintain a positive perspective

In most cases, you are equipped to handle any adversity that comes your way.
There’s always another job interview, another person to date, and another opportunity to take.

Create an alter ego

Imagine the ideal version of yourself. In your mind’s eye, see this person being
being brave, tough, unflappable, or possessing any other quality that increases your ability to stay strong and confident.

When faced with a stressful situation or confrontation, imagine how your ideal self would
behave in that situation and just do it! Fake it until you make it!

With practice and repetition, you will become more and more like the ideal version of yourself that you imagine and admire.

Respond slowly

Cool and collected people respond slowly. They move slowly. They think before speaking.
Before getting worked up, take a couple of breaths to collect your thoughts. Then you will be able to respond to the person or situation calmly and confidently. Taking time to breathe, think, and then respond often prevents creating additional stress to manage.

You’ll feel more confident and experience less stress when you behave in the way a calm, confident person behaves.

Self-confidence

This is a difficult one. Or, should I say, this is a difficult one for me? In any case, the more confidence you have in yourself, the less stress you will feel in critical and stressful situations.

Self-confidence is very situational. You might be highly self-confident
while hitting a golf ball, but much less confident while giving a speech.

When working on building your self-confidence, visualize yourself in situations
that you feel most comfortable in. Seeing yourself in these ideal situations will provide the most benefit for improving your areas of difficulty.

Smile

Smiling releases happy hormones, making you feel better and more confident. It actually takes fewer facial muscles to smile than it does to frown, or scowl. Additionally, a sincere smile can put others
at ease. If you can smile genuinely in the face of a challenging situation, you can
do just about anything.

Visualize

One of the easiest and most effective ways to enhance your ability
to stay calm in stressful situations is to visualize yourself being calm. Picture your alter-ego in a stressful situation and practice the techniques and qualities you want to display.

Visualization techniques work better if you practice regularly. Practicing at least once a day is preferable.

Practice having a present-moment mindset

Having a present-moment mind set helps to keep your mind from imagining negative potential outcomes. All it takes is to keep your attention on your environment. Being present in the moment is critical for decreasing the stress of “what-if”.

This is harder than it sounds. Imagine trying to put your house key into
your front door while a giant rottweiler barrels toward you. It’s not easy
to keep your eyes on the keyhole. Your mind and attention like to wander.

Relax your body and breathe deeply

Closing your mouth, relaxing your muscles, and breathing deeply through your nose helps diminish the stress response in your body. Focus on breathing into your diaphragm muscle. Using the proper respiratory muscles to breathe is calming. However, breathing with your chest and an open mouth tells your brain that you are in distress, as if running from something that wants to eat you for dinner. Mask with the Molecule of the Year (1992)

Breathing properly is a skill that requires practice. First, you have to remember to do it.
Second, it takes a moment to find your focus. Finally, you must get mind on your breathing
muscles and away from the source of dismay. So, you’ll need to leave the current situation behind for a
moment while you implement effective breathing techniques.

Use essential oils to support your emotions

When entering difficult or stressful situations, the use of essential oils can assist with communication or maintaining composure. Essential oils not only support physical health they also support emotional health. For example, Lavendar supports the body’s physical reaction to cuts, scrapes, bee stings, and sleeplessness. It also assists an emotional level, supporting one’s ability to use their voice more freely, efficiently, and effectively. www.mydoterra.com/denisekuhn

Conclusion

Many of the techniques one should practice to enable feeling relaxed in stressful situations seem simple. Now, you are aware of a few that you may not have used before. However, knowing something is very different from doing it, and doing it well. For example, you know how to swim, but that’s not the same as swimming laps every day. Knowing how to visualize isn’t the same as visualizing every single day.

The real power comes from using helpful techniques regularly and becoming an expert in their application.

Apply these practices to your life and you’ll see steady progress in your ability to handle
stress. Before you know it, you’ll be the calm person you’ve always dreamed of being.

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Your digestive system is a key component of your overall health. Gut health affects
the immune system, the brain, the skin, the circulatory system and more! In fact, research has determined that your gut controls so many functions that it is often referred to as the Second Brain“! So, take a moment to see if one, or more, of these ten tips to restore gut health can help you!

Symptoms of Diminished Digestive health

Do you experience any of the following symptoms on a daily or weekly basis?

Constipation
Diarrhea
Bloating
Gas
Reflux

It’s not unusual to experience an occasional issue after eating a large meal or poorly cooked food.
However, if you experience these symptoms regularly, then it’s time to talk to a healthcare professional.

On the other hand, if you’ve been feeling “off” lately, you can use these ten tips to restore gut health and strengthen your general health at the same time!

Try these Tips for Gut Health and healing:

Check your medications-Many medications can disrupt your digestive system

If you are experiencing digestive discomfort that you believe is from one of your medications, discuss it with your doctor. You may be able to adjust the medication that is causing the digestive issue.

If you have been exposed to antibiotics, be aware that they affect digestive systems. A single day of antibiotic use alters the digestive system for 6 weeks. Also, be aware of antibiotics in meat and dairy products.

Check for food allergies-Detecting food allergies may be difficult.

You may have a food allergy or sensitivity that is disrupting your digestive
system. Your body is bio-individual, so you may not display all the typical food allergy symptoms. One way to determine if you have a food allergy is to attempt an Elimination Diet. Although initially difficult, the results are usually very helpful in restoring gut health, immune health, and feelings of overall well-being.

If you suspect a food allergy is present, discuss it with your favorite health-care professional. Guidance is often very helpful for handling difficult dietary changes.

Remove sugar and refined carbohydrates-Bad Bacteria in your gut thrives on sugar

Although difficult, to heal your gut, it is imperative to change your diet. As Momma said, we are what we eat!

Cutting out sugar and refined carbohydrates is the first step to
strengthening your gut, immune, and brain health. You will reduce yeast growth in the gut, blood sugar issues related to the pancreas, and tight clothing related to that roll around the mid-section!

Add fiber-Your digestive system needs fiber to function properly

Using natural sources of fiber usually works the best. Nuts, vegetables, beans, and whole
grains have the fiber you need. You can also supplement with Organic Psyllium Husk or high-quality fiber supplements.

Try digestive enzymes-Your stomach may need a boost

Your gut may be lacking the necessary enzymes to digest your food effectively. Your favorite health practitioner can recommend enzymes that help restore your digestive juices to break down food BEFORE it enters your intestines!

Try probiotics-Your intestines may need support

You can find probiotics in a variety of fermented foods such as kimchi and
kombucha. Fermented foods are fun and easy to make at home! You can also find them in yogurts, Keifers, and some non-dairy alternatives.

You may also supplement with high quality probiotic supplements that contain a pre-biotic food source with a variety of bacterial strains.

Avoid fast food and processed food-Your gut will love you

These foods have high levels of salt and fat and are hard to break-down. Additionally, the processing eliminates vital nutrients and can make your gut feel worse.

Chew carefully. Chunks of food do not pass through the intestines easily

Chewing gives saliva a chance to mix digestive enzymes with the food before you even swallow it. This helps your gut break down the food more completely, allowing nutrients to be unlocked and waste to be passed easily.

Experts recommend chewing each bite of food 20 times, at the least! Take that time to really feel the food in your mouth. Assess what flavor profiles you identify. Feel the texture of the food. Enjoy the pleasure food provides with every single bite!

Eat food according to the season– Eat cold when warm and warm when cold

Although eating cold food can generally put more stress on your digestive system, our metabolism often responds well to seasonal foods. Eat what is naturally growing in your area to support your system in time with nature. Colder foods in the summer and warmer foods in the winter may digest easier and create greater feelings of well-being.

Sit down to eat– Give thanks and honor to your food

Sit down and honor the food that is in front of you. Take a second to think about all that went into the process and preparation of the food you are receiving. Take a second to let your body relax so you can fully enjoy your food. Rather than hurrying through your meal, savor it. Allow your body to slip into a more parasympathetic state so that your food will digest and optimally nourish each cell in your body, without any digestive dismay!

Synergize Health Care with Self-Care

If you’re experiencing digestive issues, discuss them with your doctor. However, medication is not always the best option. Proton pump inhibitors come with many risks including cognitive decline and loss of bone mass. With hard work, including use of the Ten Tips to Restore Gut Health listed here, your digestive
system may be able to heal on its own. Following these tips will help you return your gut back to a healthier state and then maintain it for a long time to come! Try Digest Zen Chewable Tabs by doTERRA to assist with digestive upset, even where your PPI leaves off!

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Feeding your face is a huge expense over your lifetime. Think about it, finding healthy food on a tight budget is important. Once you start buying your own food, you’re generally stuck with that responsibility for the rest of your life. If you purchase your own food for 50 years, the cost adds up to $530,000 if you spend $200 per week. And that does not even include feeding the rest of the faces in your tribe!

Needless to say, working to save a little money each week can add up to a lot of money over 50+ years!

The Push-It’s Important to Eat Healthy Food

Of course, it’s also important to invest in healthy food. Consider that nearly every cell in your body is composed entirely of the foods you’ve eaten, the beverages you’ve drank, and the air you’ve breathed. As “momma said”, you are what you eat, so eat good food!

Eat well and Save with these Techniques

Eat at home

The food in a restaurant is generally more expensive than what you can prepare at home. Restaurants have overhead. They have to pay employees, utilities, rent or mortgage payments, taxes, maintain a parking lot, and make a profit.

• Perhaps restaurant food may taste better than the meals you prepare at home, but you can just take that as a challenge to increase your chef skills. https://kuhntastichealth.com/wp-admin/post.php?post=2068&action=edit
• At home, you can use healthier ingredients than your local restaurants choose to use, and you know exactly what you are getting.
• Making food at home can be FUN! Make meal prep a time to connect.

Buy in bulk

A large bag of rice or potatoes costs less per pound than a smaller bag. Stores like Costco and Sam’s Club have a lot of great deals if you can handle larger quantities of food. Having a large freezer and pantry can certainly be helpful if you’re going to take advantage of this tip.

Have a garden

A garden is practically free from a financial standpoint, but it does require some labor to prepare the soil and to plant the seeds or seedlings. A garden also requires time to deal with the weeds, water, fertilize, and harvest the food. Be sure to check what grows best in your climate zone to get optimal results. Planting in mobile containers may also help increse the longevity and production of your harvest.

• The advantages are great cost savings, access to high-quality food, and you’ll get some exercise, too. Children love gardens, too

Substitute other ingredients for meat

Meat is expensive. Fortunately, there are sources of protein other than meat. Beans, lentils, eggs, and some types of fish are considerably less expensive and often healthier than most cuts of meat.

Buy whole foods

A whole chicken costs less than all the parts cost separately. A block of cheese is less expensive than shredded cheese. A bunch of Broccoli is more cost effective than a bag of Broccoli Florets. Don’t be afraid to eat the stems! They are delicious, too!

Take advantage of sales

There’s always something on sale. The meat section often has meat with a reduced price of 50% or more because it needs to be sold the next day. Buy and cook it that night or put it in the freezer.

• There’s always one type of apple or grape on sale. You never know what’s going to be on sale from week to week. Keep your eyes open and take advantage of those sale
• Don’t be afraid to visit the 99 cents store! There are many weekly deals on organic fresh produce and other healthy fare.
• Check out Aldi for excellent prices on organic, healthy foods! They always have excellent prices on nice coffee, dark chocolate, cheese, and select meats.

Avoid highly processed foods

A can of soup has a lot of different ingredients, the contents have already been cooked, it has to be put into a can, and there are a lot of additives to keep the soup from spoiling. All of that isn’t inexpensive, and the additives make the soup less healthy. Check the sodium content and the sugar content in your cans of soup for further evidence!

Use essential oils in the place of fresh spices and herbs

Fresh spices and herbs are healthy and tasty. However, they are not always available or cost effective. Instead of purchasing an entire bunch of Cilantro, when only a sprig is needed-turn to essential oils! Essential oils taste great, stay fresh for years, and offer a myriad of health benefits! They work well in dressings, drinks, desserts, sauces, and more!

Wrapping Up-Inexpensive Food can be Healthy

The foods you eat have a huge impact on your health and your bank account. There are many ways to limit your grocery bill without compromising on the quality of the food you put into your body.

Inexpensive food can be healthy and satisfying, so avoid the belief that good food and
enjoyment has to be costly.

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Self-care isn’t just about the little daily activities like brushing your teeth or combing your hair. True self-care is for the deeper needs within you. Bio-individual self-care is caring for your soul, your deepest self, and your very being.

Building a Solid Self-Care Plan

Defining self-care and its importance reminds you of what you want to accomplish. After all, you have personal goals, core values, and a deep purpose in your life. This plan reminds you about what you need to do and focus on to take care of you. Using a day planner or making notes to yourself can remind you of your goals and the things you need to do to take care of your body, mind, and soul. One is not more important than the other!

• Your self-care plan gives you a solid foundation for what you want to do and how you can accomplish it.

Inspirational Quotes for Creating Self-Care Success

You should also provide yourself with inspirational quotes and affirmations. Surrounding yourself with these reminders is the spiritual food that keeps you focused on your own personal well-being. Not only do you have the reminders of what to do, but you also have little pieces of inspiration around you to remind you of why you are trying so hard.

Motivational Pictures to Improve Self-Care Outcomes

In addition to inspirational quotes, you can hang motivating pictures throughout your home and office. These pictures may be of exotic places you’d like to visit someday, or tranquil images of nature.

Your pictures may be something that you want to attract into your life or may remind you of a positive memory from your past. You can also have a photo of your family to remind you of what’s important to you.

• Your self-care plan should inspire you and remind you of why you want to take care of your body, mind, and spirit.

Tracking Your Progress Provides Evidence of Self-Care Success

Another aspect of your self-care plan is tracking your progress. Let’s say you have a hard time getting motivated to exercise. By keeping a log of your exercise time, you can keep yourself focused on achieving a healthier you.

A food journal is also a good way to track your food choices so you can remind yourself that you need to eat nutritious foods. In addition, you can use a journal to record your mental and emotional health. Write down what’s going on inside of you so you can evaluate your feelings and proactively take care of your mental health.

• Your self-care plan tracks your progress to help you stay on track toward your goals.

Creating a Personalized Self-Care Plan

You may need to find a source of motivation to help you initiate your self-care plan. For some, beginning any new task may be overwhelming. In addition, you’ll want to have multiple types of motivation along the way to help keep you on track.

First, reflect on what has successfully motivated you in the past. Use this success as your motivation toward the things you need to do to take care of yourself now.

A good way to help you stay on track is to have a family member, friend, spouse, or health coach hold you accountable. If you back-slide in your efforts to proactively take care of yourself, they will remind you of your goals so you can renew your focus and get back on course.

It’s important to have some basic structure in place for successful self-care. If you cannot take care of yourself, you will not be able to take care of anyone else! A good self-care plan will provide you with the endurance, attitude, and energy to enjoy life and reaching your loftiest goals!

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Relaxing the Body

I release my tight muscles. I stand up to move around when I am sitting for extended periods of time. I implement exercises I can do sitting at my desk or driving in my car.

I move to build my strength.  In doing so, I develop a powerful core to take pressure off the rest of my body. This slows down the aging process.

I work to improve my balance. As a result, I avoid injuries and feel steady on my feet.

Releasing the Breath

I practice inhaling and exhaling through my nose. I practice long, slow, and deep breaths. With this action, I release negative thoughts, tension, and anxiety. Through the breath, I also build my core.

I scan my body for any areas of pain or tightness. I use self-massage or a foam roller to loosen tight areas and restore my mobility.

I align my posture to make daily activities easier for my body. I sit with a long spine. I gently lift my chest, widen my collar bones, and expand my ribs. I use proper form with a straight spine when I lift heavy objects. https://ftstreaming.com?via=denise

Mental and Physical Connect

I support my body when sleeping. Rather than lying on my stomach, I protect my back and hips by resting on my side or my back. I use pillows to support my spine and my joints. I rotate my mattress regularly and replace it when needed.

I release mental stressors through my breath, my words, and my choices. Letting go of this mental stress also releases my physical stress.

Today, I listen to my body. I consciously make healthy choices that keep my body physically fit and limber.  This makes my body feel light and relaxed from my head to my toes. https://kuhntastichealth.com/wp-admin/post.php?post=1660&action=edit

Questions to reflect upon:

1. What can I do to make my work environment more ergonomic?
2. What is the part of my body that tends to store tension most?
3. What would I say to my body if I wrote it a thank you letter?
4. What natural remedies can I use to support and relax my body?

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Head out back and breathe

It is as simple as taking a deep breath. Just step out the back door, find your favorite perch, close your mouth and inhale. Then, exhale. Repeat. Mask with the Molecule of the Year (1992) You’ll recapture your sense of calm when you spend some time with the sun on your face and the wind at your back.

Tips to Follow

• Be comfortable. Dress comfortably. Cover up with a blanket if it is cold. Avoid wearing shoes-let your feet connect with the earth.
• Avoid distractions. If you take your cell phone outside, turn it on silent mode to avoid being alarmed by its ringtone. For now, you plan to exchange your own world for that your breath and the outdoors has to offer.
• Forget about the noise going on in your head. Allow the stressful thoughts to exit on your exhale. Just let go of all the pressures. You’re in one of your favorite places now. No worries exist in the serenity of your own backyard!
• Listen to the sounds that surround you. Connect with the leaves rustling in the wind or the singing birds. Try to hear as many different sounds as possible.

Head out back and play in the dirt

Sometimes the secret to finding serenity in your own back yard is as easy as playing in the dirt.

Tips to follow (green thumb, or not)

• Focus on visual cues to relax. Leave your world behind. Look around and notice the green around you. Look for the dirt patches. Find the tiny ants crawling on a log, the lounging lizards, or the intricate spider webs glistening in the sun.
• Steep yourself in the smells of your surroundings. What is that fragrance? The hint of a Rose? The woodsy fragrance of a tree? Breathe in and breathe out consciously. Identify as many smells as you can.
• The tactile sensations come next. Is there a dandelion you can use to tickle your arm? Can you feel the grain of course soil between your fingertips? Are you able to feel the dewy grass under your feet? In addition to experiencing the sights, sounds and smells of the outdoors, physically coming into contact with nature is an important part of finding serenity in your own backyard.
• Be aware of what the air feels like. Maybe the sun is shining directly on your skin. Or perhaps you’re under a tree where it’s cool and breezy. Move around to discover as many different places of serenity as possible in your own backyard. You may find different areas you enjoy at different times of the day. When you find an area you like, decorate it with items that soothe you.

Mindset is Key

Although life can be overwhelming, we can use nature as a reprieve. We can choose to focus on the negative constantly, or we can allow the energy of nature to give us a break, if only for a moment. Even the smallest piece of nature can make a big difference, if you put your mind in the right place.

Tips for Optimal Mind-set

• Think about gratitude. What are you grateful for in your life? Focus on the simple things. “I love feeling the sun on my face in my backyard.” “I’m grateful for the sunset I see each evening from my kitchen window.” “I’m grateful for having eyes to see and hands that work for me.”
• Reflect on your accomplishments. Toward the end of your backyard serenity session, give yourself a pat on the back for a difficult situation you’ve survived recently.
• Enjoy the peace. Realize that right at this moment, you feel a sense of calm, peacefulness, and serenity that you can return to any time you want, because it is in your own backyard!
• Use essential oils to increase focus or to curb seasonal irritations. www.mydoterra.com/denisekuhn

In Conclusion

To experience nature, you do not need to leave the safety of your own back yard. Simply, immerse yourself in the experiences of your immediate surroundings. Allow yourself to be keenly aware of the sights, sounds, smells, and atmosphere around you. No matter how big or small your favorite backyard spots are, visit them regularly to return to what’s most important: You!

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