Moving is one of the most stressful things you can go through! That’s why it is important to take care of yourself during this transition. Pay a little extra attention to self-care. If you don’t already have a self-care routine in place, this is the perfect time to get one established.

Between the packing and planning and expenses, it’s no wonder moving is consistently ranked as the most stressful life event. And as we know from the Journal of Psychosomatic Research -Holmes & Rahe Stress Assessment, going through a lot of changes in a short period of time (a year) can wreak havoc on your health.

Having relocated six times in the last five years (we're currently in Colorado Springs!), I feel like somewhat of a moving expert. And now, you can benefit from my experience; in this post, I’m going to share some helpful tips on moving out of state to make the whole process easier.

Download this printable Moving Checklist Bundle PDF and start organizing your move!

What Makes Moving So Stressful?

Identifying the cause of stress is the first step to mitigating it. When you can identify your likely stressors, you can then manage them proactively.

So, why is moving so stressful? Of course, the answer to that differs from person to person, but here are some common reasons for moving stress:

-Financial constraints

Moving can be expensive, especially if you’re making a cross-country move like I did.

The average cost of a long-distance move is around $5,000 but it can be anywhere from $2,400 to $15,000 depending on various factors such as whether you hire movers or tow a vehicle. And that’s not even including other expenses like storage, moving supplies, and travel fees.

If you’re not careful, all the little things can add up to a lot! So, setting a budget for moving costs and keeping track of your expenses is crucial.

-Time constraints

Preparing for a move is time consuming. And if you have a set move-in date, the clock is ticking – no extensions. The stress of that alone could be paralyzing!

But now is not the time to procrastinate. You’ll want to leave yourself plenty of time to get everything done. Use the pressure to help you focus and prioritize, but don’t let it overwhelm you.

The single most important thing to do when it comes to reducing the stress of your move is making a Moving Checklist. Seeing on paper all the things you have to get done helps you stay organized and ensures that nothing important slips through the cracks.

As you tackle the tasks one by one, you can then cross them off the list and feel a sense of accomplishment. Celebrate these little wins!

-Disruption to Routine

You’ll probably have to prepare for the move while maintaining your everyday activities such as going to work, exercising, taking care of kids, etc. These moving preparations can disrupt your normal routine, especially as the moving date draws closer.

There will also be a period of adjustment once you get to the new place. So, it is important to safeguard your well-being during this time.

Moving is actually a great opportunity to increase your resilience. You will come out on the other side of this move – and when you do, you will be stronger and better equipped to cope, adapt, pivot, bounce back, and overcome all of life’s challenges.

-Change/Fear of the Unknown

One of the scariest things about moving is leaving behind beloved family, friends, and places. Even if you know that you’re moving in order to elevate your life, fear of the unknown can be unsettling. Mindset is especially important when it comes to this.

If you feel scared, try and shift that feeling to one of curiosity. Instead of, “I’m scared of what the future holds”, try thinking, “I’m curious what the future holds.” You’re still uncertain, just without a negative bias. Curiosity leaves open the possibility for something wonderful to happen.

This reminds me of the powerful question that Mel Robbins invites us to ask ourselves – what if everything works out?

Fear-based thinking often involves thoughts like, “what if something goes wrong with the move?”, “what if I can’t get a job?”, “what if the children don’t like their new school?”, “what if the pets aren’t happy in the new place?”

Instead of allowing those thoughts to take root, replace them with, “what if everything works out?”. And then really ponder that. Envision everything working out exactly as you want it to and feel the feelings that come with it.

-Labor & Logistics

Moving can be physically and mentally demanding, especially if you don’t hire help. Packing up all your belongings and organizing everything from boxes to appointments requires effort. And once you get to your new place, there’ll be the logistics of getting settled in.

Don’t underestimate the toll that this can take on your physical and mental health. Prioritizing yourself and making time for self-care is crucial for a smooth transition.

Tips for an Easier Out-of-State Move

Relocating anywhere requires a lot of planning and organization – even more so when it comes to long-distance, out-of-state, or cross-country moves. Here are some of my hard-won moving tips to help you be better equipped for your adventure!

Have a plan

Planning is the single best thing you can do to reduce stress. This is because through a process called “proactive coping”, you can prevent stress from building in the first place.

A lot of times, we’ll get overwhelmed because we don’t realize how many stress factors are actually present or how long we’ve been under stress. 

By planning ahead (and using your Moving Checklist), you are in a better position to assess risks and tackle potential issues while remaining flexible enough to embrace serendipitous occurrences. Simply knowing what your goals are and how you plan on accomplishing them goes a long way towards alleviating stress.

Start early

There’s nothing worse than being pressed for time, especially when it comes to something as important and complex as an out-of-state move. That’s why you’ve got to leave yourself enough time to get everything done.

I started prepping for my most recent move 2 months out –and I’m so glad I did; this was our smoothest and most organized move yet! 

Overestimate time & expenses

One thing I’ve learned throughout my six moves in five years is that you should overestimate two things:

-the time it takes to get everything done, and
-how much everything will cost.

Through a cognitive bias called “the planning fallacy”, our brains tend to underestimate the time and effort needed to complete a task. In order to overcome this, we need to “pad” the numbers.

Give yourself a buffer.

So, let’s say you think it will take 2-3 weeks to pack the house. Give yourself 4-5 weeks. You think it will cost $500 in gas. Estimate gas costs at $1,250.

This way, if you don’t need as much time or things don’t cost as much, great! You come out ahead. You can use that extra time and money to do something nice for yourself.

Be organized & methodical

A cluttered and disorganized environment can make you anxious and less productive. The same thing goes for your brain. Mental clutter, just like physical clutter, can cause overwhelm.

So, if you’ve got an endless list of “things to do” running through your mind, you may want to clear up some mental space by creating a checklist for yourself.

This works similarly to the “Brain Dump”; by getting everything out on paper (i.e. moving checklist, moving expenses, etc.), you can more clearly see what needs to be done, prioritize accordingly, and keep track of where you’re at in the process.

Visualize yourself doing it

When you visualize yourself reaching a goal, you’re training your brain to help you accomplish it. This mental rehearsal creates new neural pathways to support the reality you envisioned.

Visualizing success is a common practice among athletes including Muhammad Ali and Tiger Woods. Studies (especially in sports) have consistently shown that visualization actually improves performance.

This is because the same parts of the brain are activated when you visualize yourself doing something and when you act it out.

So, even if you’ve never done something before, by imagining yourself doing it successfully, you can enhance your performance when the time actually comes for you to do it.

Use mental imagery to imagine yourself gliding through the moving process with ease. See yourself taking all the necessary steps to accomplish your move and then feel the relief of knowing that everything went the way it was supposed to go.

Practice self-care

As with any undertaking, self-care is one of the keys to success.

Here’s an analogy. If your knife gets dull, it is advisable to sharpen the blade. After it’s sharpened, the knife cuts better and the chances of injury are reduced. If you don’t take the time to sharpen the blade, it will continue to get duller and duller until you simply can’t use it anymore.

Similarly, if you get tired or stressed it is advisable to take a break. Once you are feeling rejuvenated, you’ll perform better, and the chances of injury or illness are reduced. If you don’t take time for self-care, you will continue to wear yourself down to the point that you develop a physical or mental disease (or both).

All the things you work so hard for won’t mean a thing if you aren’t there to enjoy them! Taking care of yourself is not selfish or wrong; your physical and mental health depend on it.

Self-care is disease prevention. Practicing self-care allows you to be healthier, happier, more productive, more creative, more energetic --- the list of benefits goes on and on. 

Prioritize self-care! Moving is stressful and protecting your health is crucial during this transition.

Printable Moving Checklist PDF

Visit my Etsy shop to download this Printable Moving Bundle I created to make your move easier.

It includes:

Share this & help someone else!

 Share this & help someone else!

This past year has been a doozy, to say the least. A LOT has happened, but I will just give you the highlights.

Following my dad’s cancer diagnosis, my husband and I decided to move from our beloved state of Colorado last July to be close to my parents in Florida.

Two months before we left on our cross-country trek, our family dog (who we had since he was just 2 months old) got sick and died at the age of 17. 

While we were there, my husband was in constant pain and was losing his vision in one eye. It took many tests at various places and lots of all-day hospital visits to finally determine that he had a rare form of eye cancer as well as a detached retina which rendered him blind in the eye.

The type of cancer that he had is called ocular melanoma (five in a million odds) and he had the largest tumor any of the doctors had ever seen. It could only be treated by this one hospital in Miami, and he had to stay isolated there for four days while he received radiation treatment that was not guaranteed to work.

We didn’t have health insurance and we had just moved across the country, so all the flights and medical expenses quickly piled up and ate through our savings. We also racked up quite a bit of debt.

 Just before Christmas, we were unable to make our rent and had to move out in less than 2 weeks. So we moved to Louisiana, where my husband’s family is from, and where the rent is much less expensive. 

All this time, I was trying to manage the Etsy business and my husband was trying to find work in a new state while battling cancer. We finally moved into our own place in February (we moved 4 times in this one year!) and managed to stabilize a little bit.

But then in June- just before Father’s Day- I had a miscarriage and the day after, my husband had a heart attack.

Fortunately, his heart stent seems to be holding up well and his cancer is in regression. I’ve also recovered physically, if not emotionally, and we are doing a lot better now, though we still struggle. 

I am normally a very private person, but I want to share my story because I know that there are a lot of people who are going through tough times as well and sometimes it can feel very lonely, like no one truly understands.

One of the positive things to come out of my difficult situation is that I can be more empathetic to those in similar positions. Our experiences in life, although they may be difficult, teach us lessons and mold us into better people, so there’s often a silver lining depending on the way you look at things.

I’m not completely healed, and I still have tough days/moments, but I have found some healthy ways to cope, so I am sharing them to hopefully help others who are dealing with hardships on their own. If you’re in a dark place, I hope something in this blog post provides you with at least a glimmer of light.

“Darkness cannot drive out darkness, only light can do that.” -Dr. Martin Luther King, Jr.

How Do I Deal With Difficult Times in My Life?

One small thing

Do one small thing – even if you don’t want to. Doing that one small thing is often enough to make you feel just better enough to do another small thing … and on and on until you actually pull yourself out of the funk.

This is known as the snowball effect. When a snowball rolls down a snow-covered hill, it becomes bigger and faster as it gathers more snow and gains more momentum.

This process is not only true for snowballs but for many situations in life in which one seemingly insignificant thing leads to another, eventually leading to a significant outcome.

For example, just stretch. While you’re stretching, you may feel good enough to do some exercise.

Get in the shower. While you’re in there, you may feel good enough to exfoliate and wash your hair.

Pull out a pen and paper. Start by writing just one thing you are grateful for. After you write it, you may think of more things you are grateful for, or just things you want to write down to get off your chest.

The point is to get yourself moving in the right direction without feeling overwhelmed. Getting started is usually the hardest part. Once you do that one small thing, you will naturally build momentum as you go along.

So just do something, no matter how small.

Change of scenery

Force your brain to process new surroundings – it’s linked to enhanced happiness, according to a recent study.

When you have a new experience, it creates a boost of positive emotion, in addition to increasing creativity --which can provide you with a fresh perspective.

Changing up your daily routine and pushing yourself out of your comfort zone may be just what you need for a “reset”. It doesn’t have to be anything monumental.

Once again, the key is not to overwhelm yourself any further - you're already going through a hard time. Try something small like taking a different route, going on a day trip, or trying a new activity.

If you spend a lot of time indoors, try to spend some time outside. Nature is a natural antidote to stress. Evidence suggests that connecting with nature improves wellbeing and there are numerous studies that demonstrate the mental health benefits of spending time in nature.

Nature therapy can include activities like:
-gardening
-stargazing
-green exercise
-arts and crafts
-spending time with animals
-hiking
-or anything you can enjoy outside in nature

Clean, organize, and decorate

Your environment has an impact on your mental health. Pay attention to what’s in your immediate surroundings – how does your space make you feel?

I work from home so I’m often at my desk and yet it wasn’t until recently that I decorated my space with colorful things that make me happy. It’s amazing how much aesthetics can affect mood.

Another thing that helps is clearing clutter. For me, mess causes stress!

Studies have shown that because we see our home as an extension of ourselves, there is a link between the state of the home (cluttered or organized) and psychological well-being. A cluttered environment can impede your ability to focus, cause anxiety, and even lead to increased levels of the stress hormone cortisol.

Consider your lighting and air flow as well. I am super sensitive to harsh overhead light and prefer lamps with low-wattage amber light.

Do you have enough natural light coming in during the day? Maybe you could use an essential oil diffuser or some air-purifying plants. Maybe you’d like to have some meaningful artwork on the wall or some photos of loved ones.

Organizing your space can help you to feel in control, more relaxed, and happier. I start by pulling everything out of drawers and taking everything off surfaces, putting everything into a big pile. Then, I clean and separate the pile into categories, getting rid of as much as possible along the way. Once I’m finished, I like to light a candle to sort of cleanse the space. This can serve as a calming ritual whenever you’re feeling overwhelmed.

Distract yourself

If you notice yourself spiraling, distract yourself with something positive and uplifting.

Again, this may not work at first but give it some time. The trick is to disrupt the negative thought pattern and bring your attention to the present moment.

Having a self-care plan is especially important for hard times like this so you don’t have to waste valuable mental energy deciding what to do.

Do whatever works for you -read some motivational quotes, curl up with a novel, look at cute photos, watch funny videos on YouTube, binge watch a show, play video games, bake a cake … anything that will temporarily take your mind off your current situation.

One thing I like to do is the five-finger breathing exercise (see video below for demonstration). 

It is a multisensory exercise that involves sight and touch, which is why it works so well in distracting the brain from negative thoughts. It also relaxes your parasympathetic nervous system and sends a signal to the brain that you are safe.

Here’s how to do it: spread your fingers apart on one hand. With the pointer finger of the other hand, slowly trace up the outside of your pinky finger as you take a deep breath. Hold for a couple seconds and then trace down the inside of your pinky finger as you exhale. Continue this for all five fingers, inhaling as you trace up and exhaling as you trace down.

Follow 3D Success on Instagram for more self-care ideas.

Lift weights

The single thing that has helped me through my hardships the most is lifting weights. It’s like even though I might be feeling weak mentally, I can still feel strong physically. Which in turn helps me to feel stronger mentally.

Also, any type of exercise releases dopamine and endorphins, which chemically lifts your spirits and energy. If you really exert yourself, it also has the dual benefit of lifting your mood and helping you sleep better.

Strength/resistance training builds resilience not only in the body but also in the mind; it helps to release trauma that is stored in the body and trains the body to better handle future stressful events. So, weightlifting is not only a quick fix for anxiety; it’s also a long-term solution. For me, lifting weights and yoga have been two of the most helpful coping mechanisms and I do both almost every day.

Interestingly, studies and research suggests that:
-females are even more sensitive to the anxiety-reducing effects of resistance exercise than males
-resistance exercise enhances the effects of other modes of exercise, such as aerobics, balance, and flexibility exercises
-in a clinical trial, resistance exercise significantly improved anxiety and significantly reduced depressive symptoms among research participants

Protect your peace

Once you’ve gotten yourself to a peaceful place, don’t let anyone pop that bubble.

Just because someone else is being mean or rude doesn’t mean you have to return that same energy. If someone else is in a bad mood, that doesn’t mean yours has to be ruined.

You have to guard yourself against things that will suck your energy or bring down your vibration. It can be difficult at times, especially if you tend to people-please, but your mental well-being simply must be safeguarded.

This is something I still struggle with as a highly sensitive, empathetic person. Maintaining your inner peace amidst chaos is no easy task.

I’ve learned that it is something you have to work on before you are in the difficult situation.  I do this with yoga (which sets the tone for the day), mindfulness, and filtering the things I watch, hear, and read.

Social media and television in particular can really have an influence on your state of mind and the way you see the world. So, be careful what you allow your brain to consume.

It’s also important to set healthy boundaries around your time and your energy. Notice what things/people trigger you and try to eliminate or lessen those influences.

For example, if there is someone who always complains or has something negative to say or makes you feel bad about yourself, distance yourself from that person. If your schedule is already full and someone asks for a favor or invites you to an event, say no (and don’t feel guilty about it).

People who care about you and want the best for you will respect your boundaries. Toxic people will not. If someone is repeatedly disrespecting your boundaries, you need to decide whether you are willing to accept that behavior forever. If not, it may be time to cut that person out of your life – your serenity is more important than that relationship.

Help others 

Taking your mind off yourself for a little bit may be the best thing for you when you’re ruminating or catastrophizing about your difficult situation.

Focusing that attention on helping others has the added benefit of helping you as well.

Even small gestures are enough to reduce stress and lift your spirits a little bit. There are many ways to help others, for example:

-Donating money or possessions: When you donate, you are not only helping those in need but also reminding yourself of what you have to be grateful for.

-Volunteering: Donating your time to a cause that you feel passionate about can help you feel a sense of purpose and accomplishment. Making the world a better place in some way, however small, helps you to feel a sense of connection and belonging, a basic human need. 

-Being a shoulder to cry on: Showing empathy not only helps that person feel understood, it also helps you to better understand yourself. If your mom/friend/son/husband, etc. was suffering, you would be kind and supportive. But when it comes to you, do you treat yourself with the same compassion you show others?

Somehow, it’s easier to be extra hard on yourself and hold yourself to standards you would never hold others. But you deserve understanding and forgiveness too!

Try not to be so harsh with yourself and treat yourself more tenderly, understanding that you’re only human and that imperfection is an unavoidable part of that.

You are allowed to make mistakes. You are allowed to feel sad. And you are worthy of love.

One way to show yourself love and compassion is to practice self-care. Don't know where to start? Check out these self-care ideas.

Ask for help/self-help plan

Some people have family or friends or a therapist that they can reach out to when times get tough. Or they belong to a religious group and can turn to prayer, the Bible (or other religious text), or fellow church members for support.

But, if you don’t, or if you’d rather speak confidentially when you’re in a bad place, you could call an anonymous help line and talk to a stranger. Sometimes it helps to get things off your chest and hear a different perspective.

I’ve done this a few times by calling 988 (suicide and crisis lifeline) and the friendly folks over there have helped me when I was really struggling. They provide 24/7 support to anyone in a crisis situation.

The phone call or chat can also serve as the initial “snowball” that calms you down enough to do something else that makes you feel better, and then something else that makes you feel better, etc.

For example, maybe make yourself a cup of tea before you make the call and do some yoga after you hang up. After yoga, take a mindful shower where you visualize all your problems rinsing off of you and going down the drain. Then, enjoy some aromatherapy and curl up with a book.

One of the best strategies the crisis counselors suggested is creating a crisis plan. Much like a self-care plan, having pre-planned activities in place will help you when you’re feeling overwhelmed in the moment and not able to think clearly.

Simply follow the plan you prepared for yourself, knowing that those things will help you. It can change over time as you see what works for you and what can be improved. Your crisis plan can include:

-Triggers
-Warning Signs (emotions, thoughts, behaviors)
-Coping Strategies: ways to distract yourself, wellness tools/self-care activities, resources/sources of support
-Effectiveness/what to change for future

Here is a Crisis Plan Worksheet I created; this one is already filled out as an example, but blank ones are also available for you to download in my Ko-fi shop for FREE or whatever you want to pay. 

Take Care of Yourself

Eat healthy, exercise, take breaks, pursue joy, be true to yourself, and manage stress in healthy ways. 

What are you struggling with right now? Let me know in the comments. 

 Share this & help someone else!

Dealing with Losing a Loved One

Hello again, my friends!!! It has been waaaaay too long.

I hope you are all doing well and enjoying your summer... anyone else super excited for fall though?!

When we launched Self Care by 3D Success last year, I did not expect it to take off the way it did. So, I’m sorry there hasn’t been a new blog post for a while; I’ve been so busy that I haven’t had much time for anything else other than keeping up with the Etsy shop!

We also just finished our move to Colorado Springs, where we’ll thankfully have a lot more space for the business.  I feel so blessed to be an entrepreneur and to be able to work from home, especially during this difficult time given the pandemic. 

Sadly, one of our bestselling spa boxes has been the Sorry for Your Loss gift set/ Grieving Friend gift  (below). It's a unique alternative to flowers/food and encourages the recipient to take time for themselves as self-care is so important, especially during the grieving process.

Since all of our gift sets come with a personal note, I saw just how many people were losing loved ones to Covid. Some people even reached out to me with their stories, which were heartbreaking. 

I don’t personally know anyone who died from Covid, so running the Etsy shop actually gave me unique insight into the wide-sweeping effects of this deadly virus on the U.S.

And while our self-care items provide a comforting escape from life’s hardships, there must also be holistic healing on a deeper level, especially for us HSPs. So, I am hoping that this post will help those who are dealing with the grief of losing a loved one.

Everyone Grieves Differently After Losing a Loved One

Some people release their emotions immediately while others may be numb for a while or unable to express their feelings. Remember that everyone grieves differently - allow yourself the space and grace to grieve in the way you need to.

However, stay away from drugs and alcohol as a coping mechanism. It might work in the short term but can quickly become an unhealthy crutch that not only jeopardizes your health but also stands in the way of true healing.

Grieving is a Process

Time heals all wounds – to a degree.

Although right now you may feel as if you are going to implode from the overwhelming sadness, remember that it won’t last forever. The intensity of the grief will subside over time.

Some people find that the feeling of loss never goes away; it ebbs and flows depending on your mood, surroundings, and other factors. You might be doing ok one minute and then all of a sudden something triggers you, sending you into a grief spiral.

This is normal.

Allow yourself to feel the full range of emotions that can manifest when we lose someone we love. Going through your grieving process is how you will be able to heal and move forward.

Recognize the Stages of Grief

One of the most well-known books about coping with loss is “On Death and Dying” by psychiatrist Elizabeth Kübler-Ross. The author of this seminal work outlines the five stages of her grief model, also known as DABDA.

It is important to note that not everyone experiences all -or any- of these stages, and certainly not everyone goes through them in this order.

However, recognizing the stages and knowing that you are not alone in experiencing them can help with the grieving process after death. So, here they are:

• Denial- Initially, it can be difficult to accept that the person actually died and is not here anymore. You may find yourself in a state of shock in which you simply cannot process what has occurred. 
• Anger- Once reality sets in, you may feel gypped. “Why me?” is a common sentiment at this stage. You may even question your faith (how could God do this to me, why did this have to happen?)
• Bargaining- At this stage, you enter into negotiations with the universe, clinging to irrational hope in a desperate final attempt to get your loved one back. (“Take my life instead!”)
• Depression- When the reality and finality of the loss finally settles in, you may feel deeply sad, hopeless, or even numb. This stage is again, different for everyone, but may be characterized by fatigue, loss of interest in things you used to find fun or interesting, and maybe even wanting to die or having suicidal thoughts.
• Acceptance- During this stage, you accept that your loved one is gone and there is nothing you can do to bring them back. The sadness remains, but a new perspective emerges – one that allows you to realize that even though they are gone forever, you are going to be ok.

Breathe Deeply

If you feel tightness in your chest and your stomach is in knots, some breathing exercises are in order.

Deep breathing is one of the easiest and fastest ways to soothe stress and anxiety after the loss of a loved one or any traumatic experience.

When we are sad, angry, or nervous, we tend to take small, shallow breaths. This triggers sympathetic nervous system responses such as heightened anxiety and panic attacks, which obviously only makes things worse.

Breathing deeply, on the other hand, engages the parasympathetic nervous system, which slows the heart rate, eases muscle tension, and releases hormones that relax the mind and body.

This article has some great instructions on how to perform 5 different deep breathing techniques. Also, here is a helpful YouTube video - Deep Breathing Exercises for Beginners:

*Start slow – even five minutes a day can have a profound, lasting impact on your health.

Deep breathing goes hand in hand with mindfulness and can be especially effective when performed in conjunction with meditation and/or yoga.

Embrace Personal Growth 

Through this hardship, your resilience will strengthen, making you better able to cope with all of life’s trials and tribulations.

We humans are made to be resilient and adaptive in order to survive. Lean on your inner strength. Losing a loved one is never easy, but you are strong enough to endure.

Expressing gratitude is one of the best things you can do to reframe negative experiences and avoid ruminating about past traumas.

So, focus on the positive. Instead of replaying the moment you received the bad news or wallowing in guilt over things you should have said or could have done, remember all the good times you had with your loved one.

Find a deeper meaning in the loss. Did your loved one teach you a valuable lesson or help you to see things from a different perspective? Implementing that wisdom in your life moving forward is a great way to honor their memory.

Learn from Your Past

In our short lives, we experience loss many times in various forms – we’ve all had to deal with losing a pet, a family member, friends, jobs, homes, etc.  

Remember all the losses you suffered before this one and realize that you are still here. You made it through before and you will make it through again.

• How did you cope with your prior losses?
• Were there any coping mechanisms that could be helpful in this situation?
• What is the best way to grieve a loss for you?

Was there anything you learned from those experiences that you could do differently this time to help you in coping with grief and loss this time?

This article contains some really helpful exercises designed to help you or your grieving friend cope with losing a loved one.

Lean on Your Support System after the Loss of a Loved One

It may help to talk about it with loved ones or even be a shoulder to lean on for someone else who is coping with loss as well.

Don’t ignore or stifle your feelings- this can lead to bigger problems down the road both psychologically and physically. Your family and friends want to be there for you. This is the time when you really need them and that’s what they are there for, so let them help.

This is also a good time to lean on your faith. You may find comfort in God, Jesus, Buddhist philosophies, spiritual beliefs, meditation, yoga, or any other “higher power” you believe in.

If you don’t feel comfortable opening up to someone, consider writing in a private journal. Journaling is a powerful tool for working through many problems, from depression and anxiety to reaching goals.

It can help us to face our true feelings and to engage in self-analysis. Sort of like a brain dump, writing in a journal helps to get it all out of your mind and onto paper – which can be very cathartic, especially after losing a loved one. Studies even show that journaling can strengthen the immune system, lower blood pressure, and help with insomnia.

If you are really struggling or you have been struggling with the grief for a prolonged period of time, it may be best to seek grief counseling. A professional can help you with accepting and coming to terms with the loss, working through the grief, and adjusting to life without your loved one while still maintaining a connection with them.

Spend Some Time in Nature

Studies show that just 20 minutes outside is enough to reduce stress levels. Simply being in nature helps us to feel connected, grounded, and at peace.

But if you feel restless and find that you have a lot of nervous energy, walking, gardening, or any form of outside exercise are optimal outlets.

Take Care of Yourself

During this time of loss, it may be difficult to eat, sleep, exercise, and go about your normal routine.

Make an extra effort to look after yourself and set aside some time to take care of yourself – your body and mind need it! To make sure you get in your self care, it might be a good idea to schedule a routine for yourself, like a Self Care Sunday.

Everyone’s idea of self-care is a little different, but it can involve things like taking a relaxing candlelit bath, essential oil aromatherapy, and meditation. Looking for more ideas? Here’s a list of 33 self care ideas for stress relief.

*Be especially vigilant around the holidays and meaningful dates such as anniversaries.

Sorry for Your Loss Messages to Help Someone Cope with Losing a Loved One

It can be challenging to know how to express your condolences to a grieving friend or family member. My Self Care by 3D Success customers have provided hundreds of excellent examples of words to comfort someone who lost a loved one:

Here are a few of my favorites:

• Sharing in your sorrow and keeping you in our prayers.
• A life need not be long-lived for it to have been meaningful.
• Be the things you loved most about the people who are gone. 
• We are thinking of you every day and sending lots of love your way.
• A beautiful soul is never forgotten.
• We are holding you close in our hearts across the miles. Sending all our love.
• I am so sorry to hear of your grandmother’s passing. Thinking of you and sending comfort.
• May the peace that comes from your memories with your dad comfort you in the days ahead.
• “Like a bird singing in the rain, let grateful memories survive in times of sorrow.” -Robert Louis Stevenson
• We are thinking of you. Please remember to take care of yourself during this difficult time.
• Marley was the best dog ever and I know you are missing him terribly. He’ll always hold a special place in my heart. I’m here if you want to talk.
• Wishing you peace and tranquility. Please let me know if you need anything at all.
• Our thoughts are with you and your family as you mourn the loss of your sister.
• Sending our love with deepest condolences for your loss.
• I’m so sorry you have to go through this – just know you are not alone.
• Our hearts are heavy after the loss of Pete. He will never be forgotten.
• May you be surrounded by loving memories of your special mother always.
• Wrapping you in love and hugs as you go through this difficult season of loss.
• Thinking of you and Anne on the anniversary of her passing. Remember, she is always with you, as are we.
• Sending healing vibes and strength your way for the days to come.
• We are broken-hearted over the loss of your brother. Praying for you and your family.
• Sending our love, support & prayers for strength, patience, and healing.
• “When we lose one blessing, another is often most unexpectedly given in its place.” – C.S. Lewis
• Thanks for including us in such a beautiful ceremony. It was obvious how much the kids adored George. Please know we are always here for you and would love to have you join us for dinner anytime.
• Praying for you every day and sending you all the positive vibes. No matter what happens in life, I will always be here.
• Your mom was such a warm, caring, wonderful woman and she has an amazing daughter. Love you and hope you are doing okay.
• You are strong but God is stronger. He will get you through this.
• You now have a beautiful guardian angel looking out for you every day.
• Life is tough, but so are you. Hang in there and take care of yourself during this process.
• Hoping you can find some time for yourself to rest, relax, grieve, and do whatever your soul needs.
• I’m so sorry to hear about Dylan. Please know that I am only a text or phone call away, anytime, day or night.
• Remember in all the chaos to take a moment to simply breathe.
• It’s ok to not be ok right now. Just know I’m here for you.
• Edgar was such a beautiful human being, and we are so lucky to have known him.
• Sending you energy, thoughts, and meditations. My ears are here for listening.
• Sending hugs and so much love to you and Nate.
• Praying for peace and healing after your loss. I’m always here to talk.
• Papa lived a long and incredible life. May his memory be a blessing and his legacy everlasting.
• We are here. You are loved.
• The ones we love are never gone; they live within our hearts.
• In loving memory of your daughter, gone yet not forgotten.
• Death leaves a heartache no one can heal. Love leaves a memory no one can steal.
• Your son was a blessing, his memory a treasure. He is still loved beyond words and missed beyond measure.
• “Grief is like the ocean; it comes in waves, ebbing and flowing. Sometimes the water is calm and sometimes it is overwhelming. All we can do is learn to swim.” – Vicki Harrison
• Those we love don’t go away, They walk beside us every day, Unseen, unheard, but always near, Still loved, still missed and very dear.
• Thinking of you and your family as you celebrate Jeff’s life.
• I can imagine that all the angels in heaven sang a song of love as Jesus welcomed your sweet mom into heaven.
• The loss is immeasurable, but so is the love that is left behind.

Over to you ... any tips on how to help a grieving friend cope with losing a loved one? Leave a comment!

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Hey, guys! Just wanted to let you know that next week, we’ll be launching Self Care by 3D Success!

If you’re a reader of this blog, you probably know how important self care is, no matter how busy you are.

And while self care encompasses practical disciplines like exercise, eating a healthy diet, and everyday mindfulness, it can also include more “frivolous” activities like taking a bath or enjoying the amber glow of a candle.

That’s where this product line comes in!

The Self Care by 3D Success store will feature self care kits/spa gift boxes that include:

• a moisturizing bath bomb
• a pouch of stress-relieving bath salts
• a hand-poured beeswax and coconut oil candle
• an essential oil-based linen/room spray, and
• an aromatherapy roll-on

The best part about these self care kits is that colors and designs are in the packaging, not the products.

All the self care products I make are SLS, polysorbate-80, petroleum, phthalate & paraben-free, with no preservatives and no artificial colors or fragrances.

(If you read my post on the 12 toxic ingredients lurking in your bath products, you know just how dangerous the term “fragrance” is.)

There will be gift boxes for all occasions – Christmas, birthdays, weddings, even “just because”.

I’m so excited for you to check them out! I am almost done with everything behind the scenes and when I’m done (sometime next week), I will let you know.

In the meantime, here is a curated list of some of the more popular topics on this blog.

Also, don’t forget to sign up for the 3D Success Freebie Library where you will get access to all the freebies ever offered (and all that ever will be offered) on this blog!

Personal Development

How to Create a Personal Development Plan: The Ultimate Guide

Get to Know Yourself: 71 Insightful Questions

How to Forgive Someone (Even When They’re Not Sorry)

50 Inspirational Quotes About Life, Love & Happiness

How to Control Your Emotions: 10 Tips to Keep Calm

Building Confidence

17 Confidence Building Tips to Boost Your Self Esteem

5 Best Motivational TED Talks on Confidence

Change These 10 Limiting Beliefs That Hold You Back from Success

Why This Type of Confidence is the Key to Success

Reducing Stress & Anxiety

5 Best TED Talks for Anxiety (Inspirational)

Reduce Stress & Build Resilience: 5 Science-Backed Strategies

10 Science-Backed Natural Remedies for Anxiety

How to Declutter Your Overwhelmed Mind with a Brain Dump

10 Best Foods for Anxiety

Reaching Your Goals

How to Motivate Yourself to Chase Your Dreams

12 Life-Changing Lessons I Learned in Law School

The Magical Art of Reinvention: How to Create a Life You Love

How to Prioritize Tasks, Get More Done & Still Make Time for Yourself

Self Care

33 Self Care Ideas for Stress Relief

Self Care Sunday Routine for Rejuvenation

10 Undeniable Signs You Need a Social Media Detox

Beeswax vs. Soy vs. Paraffin Candles

23 Self Care Tips for the Introvert/HSP/Empath

I hope you found something useful here. Have a wonderful week!

*This post has been edited; it was originally published on November 19, 2018.

Christmas is the most wonderful time of the year.

But it can also be the most stressful!

Things like cooking, cleaning, shopping, hosting, traveling, and trying to stay healthy all contribute to the stress we experience during these winter months.

And the 2020 COVID-19 pandemic only adds to that stress, especially during the holidays.

Fortunately, there are some things you can do to make sure you can enjoy this holiday season without getting overwhelmed.

* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission. 

3D Success, LLC. is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

Please read the Disclaimer for more info.

Here are 5 simple tips to reduce your holiday stress:

1. Stick to Your Budget

One of the first things that comes to mind when I think of holiday stress is finances.

In a recent Gallup poll, Americans revealed that they planned to spend an average of $830 on gifts. But last year U.S. shoppers spent more than they bargained for, racking up an average of $1,054 in debt during the holiday season – that could take months or even years to pay off. 

And this year, online shopping is at an all-time high. (On Cyber Monday, shoppers spent a whopping $12 million a minute during the 8pm to 9pm ecommerce peak!)

So, to reduce holiday stress this season, set a budget and stick to it.

Make a list of everyone you will be getting gifts for and decide how much you want to spend on each gift as well as how much you will spend on decorations and food.

Using a credit card makes it easy to overspend, so if you go shopping in person, consider bringing the exact amount with you in cash to ensure that you don’t go over your predetermined budget. 

Another thing to budget wisely is your time. There are usually a lot of events during the holiday season and sometimes you just can’t do it all.

Don’t over-commit yourself – be prepared to say no. You may have to politely decline some invitations to ensure that you can actually enjoy the holidays.  

2. Prepare and Let Go

Preparation goes a long way when it comes to reducing holiday stress.

If you’re hosting a holiday dinner, plan your meal and prepare what dishes you can in advance to avoid having to do everything the day-of. 

Don’t leave cleaning until Christmas or the day of the event. You always wind up having less time than you thought you would have. So, start a few days out and maybe tackle a room or two each day.

Also, fighting through massive crowds of people at the last minute frantically trying to find gifts for everyone on your list is no fun...and now thanks to the COVID, it's actually risky.

That’s why, now more than ever, I prefer to shop online. 

Just remember that everything doesn’t have to be perfect. So, prepare as best you can … and then let go. Let someone else handle the packaging and shipping.

If you're looking for a one-stop shop to get gifts for everyone on your list, check out my self care gift shop! 

For more information on Self Care by 3D Success personalized self care gift boxes, click here.  

3. Continue Your Self-Care

It’s important to keep up your healthy habits during the holiday season. Diet and exercise can have a huge impact on your mood and energy levels.

Because there’s so much going on, it can be easy to let your routines slip but maintaining your health will go a long way towards reducing holiday stress.

Make sure to continue your self-care routine (especially if you are an introvert/HSP/empath!). 

Also, drink plenty of water and eat lots of fruit and vegetables. Foods like spinach and avocados help in the production of serotonin and dopamine, which help to keep you calm and happy.

Eating just a handful of nuts each day will help you to maintain a balanced mood. Almonds contain B vitamins which helps to keep your energy levels stable – as opposed to candy, pastries or anything with refined sugar, which will only give you a quick surge of energy followed by a sugar crash.

I’m not saying you shouldn’t have Christmas goodies though, that would be torture - indulge! Just make sure you eat the healthy stuff too, so your body gets the nutrients it needs.

And don’t slack on your workouts … ain’t nobody got time for holiday weight gain!

Even if you don’t normally exercise then walking, yoga, meditation or progressive muscle relaxation can really help to soothe anxiety and reduce holiday stress.

Here are some more natural remedies for anxiety to incorporate into your self care Sunday routine during these winter months. 

So, there you have it - my five simple tips to reduce holiday stress! 

Do you have any tips that I didn’t mention? Leave a comment!

  Happy Holidays!

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There has generally been a positive shift in the last few years towards things like organic food, physical fitness, and mental health.

But when it comes to personal care products, there hasn’t been the same amount of growth in the right direction.

If you use commercial bath and beauty products including bath bombs, soap, air fresheners, candles, or perfume - take a look at those labels!

The last thing you want when you’re having a nice Self Care Sunday is to be unknowingly inhaling chemicals or spreading toxins all over the largest organ of your body (your skin).  

Here’s a list of 12 commonly used toxic ingredients to avoid in your personal care products:

* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission. 

3D Success, LLC. is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

Please read the Disclaimer for more info.

1. Synthetic fragrances

If you like to burn paraffin or soy candles, you might be getting more than the comforting scent and candlelit glow that you bargained for.

Most commercial candles contain synthetic fragrance which can be made up of hundreds, even thousands of chemicals.

What exactly is in that synthetic fragrance? The truth is, we may never know.

Fragrance ingredients are considered “trade secrets” and are therefore protected under the U.S. Fair Packaging and Label Act.

So, manufacturers don’t have to disclose their secret ingredients to us.

No matter how toxic they are.

And these franken-fragrances are not only in candles. They’re also in perfumes, air fresheners, bath bombs, soaps, lotions, and pretty much every type of personal care product.

That's what makes "fragrance" one of the most important things to avoid when it comes to candles, perfumes, lotions, etc.

2. Parabens

Parabens are man-made chemicals often found in makeup, bath products, and hair care products.

They go by many different names. Methylparaben, propylparaben, butylparaben are a few types of parabens to look out for.

This common additive helps extend the shelf life of cosmetic products by stopping the growth of bacteria and mold.

But this convenience comes at a price.

Research shows that parabens disrupt endocrine and hormone function by mimicking estrogen. 

Although the FDA assures us that they are safe when used in small quantities, the truth is that there are some potentially harmful effects such as breast cancer and reproductive/fertility problems.

It’s understandable that companies would want to make their products last longer – that just increases their profit margin.

But why would you want to put these toxic ingredients in your body? There’s no reason why your personal care products need to last forever!

Especially when you can easily get freshly made, small-batch self care products with organic ingredients.

3. Phthalates

Phthalates are industrial chemicals used in personal care products as well as other types of products such as plastic and vinyl to increase their flexibility.

Much like parabens, phthalates interfere with testosterone production and change sex hormone levels.

This toxic personal care product ingredient has been linked to a variety of side effects including obesity, reduced fertility, cancer, neurological disorders, and worsening of allergy and asthma symptoms.

According to Centers for Disease Control (CDC) data, humans are routinely exposed to phthalates through ingestion, inhalation and dermal exposure.

Although we can’t control our exposure to all phthalate-containing ingredients, we can at least control our exposure to some. Make sure your cosmetic, hair, and bath products are paraben and phthalate-free.

4. Petroleum

Petroleum, petrolatum, and petroleum by-products are made from crude oil.

They are odorless, colorless, and have a long shelf life – once again, great for the company but bad for you.

And although petroleum is supposed to be moisturizing, it actually lays on top of the skin and inhibits its ability to breathe, absorb nutrients, and release toxins.

Mineral oil is another byproduct of petroleum often included in personal care products due to its inexpensive cost.

It clogs the skin and does not metabolize – meaning once it gets into your system, it doesn’t leave!

Paraffin is yet another petroleum byproduct created from the sludge waste that is produced when crude oil is refined into gasoline.

Once it has been deodorized and bleached, it is made into wax and used in many commercial candles.

Paraffin candles contain known carcinogens that release toxins similar to diesel fumes when burned.

*Beeswax candles are a healthy, all-natural alternative that emit negative ions and actually help to clean the air.

5. SLS

Sodium laureth sulfate (SLS) and sodium lauryl sulfoacetate (SLSA) are surfectants, meaning that they help soaps, bubble baths, and other bath products to bubble and foam.

If you use commercial bath bombs, you might be releasing a lot more than just fizz into your bath!

SLS is a sudsy skin irritant often found in bath bombs that can cause dry, itchy skin. According to a report published in the Journal of the American College of Toxicology, concentrations of just .5% causes slight to moderate skin irritation.

And concentrations of 10 to 30% causes severe irritation and skin corrosion.

Toxicologists also report that SLS ages the skin by disrupting and possibly destroying protein.

SLS gets absorbed into the skin where it accumulates in deep tissues and the blood stream.

And when SLS reacts with other chemicals found in personal care products, it can create carcinogenic nitrates.

6. Polysorbate 80

Yet another synthetic compound found in bath bombs, soap, shampoo, and skin creams is Polysorbate-80.

It is an emulsifier that helps keeps bath products from separating and helps the oil and water-based ingredients more easily blend together.

Studies suggest a link between polysorbate-80 and infertility, bowel problems, exacerbated Crohn’s disease, increased risk of blood clots, stroke, heart attack, heart failure, tumor growth, and recurrence of certain types of cancer.

7. Formaldehyde

Formaldehyde is a chemical preservative used in personal care products.

Interestingly (and disturbingly) enough, it is also used in embalming fluid - as in, to slow the decomposition of corpses.

I remember the day when my Biology class was doing frog dissections in high school.

I went home early that day because I just couldn’t stomach the smell of the formaldehyde.

And if that isn’t unsettling enough, consider these chilling reports:

• The American Cancer Society reports that formaldehyde has been linked to cancer
• According to the International Agency for Research on Cancer (part of the WHO), formaldehyde is carcinogenic
• The National Toxicology Program lists formaldehyde as a known human carcinogen
• National Cancer Institute reports that formaldehyde can cause leukemia

8. Artificial Colors/Dyes

This is one of the most common additives in toxic personal care products.

Artificial dyes are often made from a combination of synthetic chemicals, from coal tar to heavy metal salts.

Mica, a colorant often used in bath bombs, has been linked to fibrosis in the lungs, chronic coughing and shortness of breath, and possibly even cancer.

It’s true that mica is a naturally occurring mineral dust. But so is asbestos. And talc - both known carcinogens. 

It's worth noting that research shows most of the harmful health effects associated with mica are caused by exposure to large amounts.

However, I’d personally rather steer clear of it altogether.

I think white bath bombs with flower or leaf garnishes are so pretty!

But if you want to add color to your personal care products, there are plenty of natural alternatives.

Beet root powder, butterfly pea powder, turmeric, pink kaolin clay, activated charcoal, and green tea all create beautiful, natural colors.

9. Lead

In this day and age, you wouldn’t think that lead would be included in personal care products.

But, guess what?

Some paraffin candles still have lead-containing wicks.

Especially those that are imported from countries where the safety standards are lower than in the U.S.

Breathing in lead can give rise to several negative health effects including depression, irritability, nausea, memory loss, heart disease, and reduced fertility.

Unfortunately, there isn’t usually an easy way to make sure that the wick in a commercial candle is non-toxic.

But, it’s fun and easy enough to make your own candles once you get the hang of it!

I like to make candles out of beeswax and coconut oil and use hemp wicks dipped in beeswax.

10. Benzene

Benzene is known to cause cancer, according to the American Cancer Society.

And yet it is another one of thousands of toxic chemicals lurking in commercial personal care products.

The CDC reports that benzene causes cells to not work correctly, thus leading to blood-related health issues.

For example, by changing blood levels of antibodies, benzene can cause the loss of white blood cells and damage the immune system.

Benzene is often found in air conditioners, along with formaldehyde.

You can make your own 3-ingredient room/linen spray with just 100% vodka, distilled water, and essential oil.

11. Styrene

Styrene is a derivative of benzene and is another common ingredient found in commercial air fresheners.

The Occupational Safety and Health Administration (OSHA) reports that acute exposure to styrene may result in skin, eye and upper respiratory tract irritation, depression, headache, fatigue, and reduced kidney function.

It is a synthetic polymer found in nail polish, sunscreen, body wash, moisturizer, foundation, and other personal care products.

When it evaporates into the air, it is readily absorbed and taken up into the bloodstream.

Effects of exposure to benzene include nausea, gastrointestinal effects, impaired balance and vision, allergic reactions, headache, fatigue, and depression.

12. BHA, BHT, Ethanol/Ethylene Glycol/Polyethelyne Glycol, DEA, DBP, TEA, Tricolsan, Siloxanes, Toluene, Butylatedhydroxy Anisole/Butylated Hydroxytoluene, EDTA … the list goes on and on

There are more than 3,000 ingredients that could go into a toxic cocktail that gets labeled as “fragrance” (see the International Fragrance Association Transparency List).

And so called “natural” fragrances are often anything but. The term “natural” is not legally defined or regulated the way “organic” and “non-GMO” are.

So, be careful when purchasing personal care products – check the label to make sure there aren’t any potentially unhealthy ingredients lurking inside.

 Head over to the Freebie Library (a regularly updated collection of free downloadable self-help content) to download your Self-Care Worksheets.

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Ah, Sunday.

That bittersweet 24 hours before you have to go back to work.

Well, instead of spending this Sunday wallowing in “Monday dread”, why not try a self care Sunday routine?

Not only will it help you to truly relax and enjoy the last day of your precious weekend, but it will also rejuvenate your mind and body for the week that lies ahead.

Everybody’s self care routine will differ depending on personal preferences, lifestyle, etc. but here are some ideas to hopefully inspire you.

For more self care ideas categorized by mental self care, physical self care, and spiritual self care, check out this post: 33 Self Care Ideas for Stress Relief.

(There is also a quiz you can take to assess your current level of self care as well as some self care worksheets in the Freebie Library.)

* This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission. 

3D Success, LLC. is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com

Please read the Disclaimer for more info.

Head over to the Freebie Library (a regularly updated collection of free downloadable content) to download your free Self-Care Worksheets.

1. Sleep In

Sleep is a vital component of health.

When you are sleeping, your body restores itself by regulating your hormones and repairing your muscles and bones.

Your brain also engages in activities it otherwise is not able to do when you’re awake.

Like consolidating new memories, processing and organizing information and removing toxins that have built up in your brain when you were awake.

If you don’t get enough sleep (7-9 hours a night), there are many negative consequences, such as:

• reduced concentration
• impaired memory
• lowered immune function
• bad mood
• increased risk for high blood pressure, diabetes, heart disease, depression and obesity

That’s why sleeping in is a critical component of a healthy self care routine. Not just for “Self Care Sunday”, but every day.

So, do yourself a solid and hit the hay a little earlier.

And don’t be on your phone for at least a half an hour before bedtime. The blue light interferes with your circadian rhythms and the production of melatonin, an essential hormone for restful sleep.

2. Put on some comfy clothes

What you wear has an effect on your mental health.

You wouldn’t wear the same thing to work as you would when you’re relaxing at home would you?

I certainly wouldn’t!

Clothes have the power to affect how you feel about yourself and how you feel in general.

As a highly sensitive person (HSP), I simply cannot stand uncomfortable, tight, scratchy, pinchy clothes or shoes.

And fortunately, I now have the blessing of working from home so I can wear what I want.

But if you have to dress a certain way for work all week, take full advantage of this self care Sunday and wear loose, comfy clothes all day.

3. Wash your sheets & use linen spray

We should all be washing our sheets at least once every two weeks.

Every hour, our bodies shed approximately 200 million dead skin cells.

Tiny dust mites that are invisible to the naked eye feed on those cells – and then poop.

That fecal matter can cause allergies and make asthma worse – plus, it’s just gross to think about all those germs and bacteria festering in your bed sheets!

So, make washing your sheets a part of your self care Sunday routine. Once you get in the habit of washing your sheets weekly, you may notice that you sleep more peacefully.

For an added bonus, spray your sheets with linen spray.

Just be careful about which kind you use – most commercial brands are filled with synthetic fragrance and other unhealthy additives.

I make a room spray with just organic essential oil, distilled water, and 100-proof vodka. *Try lavender essential oil for relaxation.

4. Drink herbal tea (& lots of water throughout the day)

Herbal tea is made by steeping various parts of plants and flowers.

Like essential oil, herbal tea has loads of natural health benefits.

Teas have been used medicinally for thousands of years and can help with relieving stress, fighting colds, improving digestion, boosting the immune system, reducing inflammation, slowing the aging process, lowering blood pressure, aiding in weight loss, getting rid of headaches, and more!

Some of my favorites include Yogi Kava tea, (paid link) peppermint tea, and chamomile tea.

In addition to drinking some soothing herbal tea, make sure you are staying hydrated throughout the day.

Drink at least eight 8 oz. glasses of water throughout the day – just like sleep, water is important for optimal brain and body function.

5. Light a beeswax candle

Yes, specifically a beeswax candle.

Beeswax candles give off a natural golden glow and do not produce toxic smoke or soot like other types of candles.

Paraffin candles are a petroleum byproduct, created from the sludge waste produced when crude oil is refined into gasoline.

Soy candles are not much better and often contain poisonous dyes and synthetic fragrances. Not to mention that about 94% of U.S. soybean crops are genetically modified.

Beeswax candles, on the other hand, are made from pure and natural beeswax. They are non-toxic, chemical free, and all natural.

They are also hypoallergenic and produce negative ions which help to clean the air.

So, if you suffer from allergies or asthma, this may be the natural remedy you’ve been searching for!

Read this article if you’re interested in learning more about the surprising health benefits of beeswax candles.

Self Care Sunday Routine

6. Do some gratitude exercises

Expressing gratitude improves our lives in so many ways.

It releases dopamine and serotonin in the brain, making us feel happier and more at peace.

It also improves our resilience and ability to cope with stressful situations.

Gratitude helps us to keep things in perspective by acknowledging and appreciating all the things we have to be grateful for.

Unfortunately, our fast-paced lives often get in the way of taking some time to simply reflect on all the wonderful little things that we already have.

On this self care Sunday, take some time to express gratitude for all your blessings in your own way.

You could write in a journal or do some gratitude exercises.

There are some gratitude journal prompts and exercises available for you in the Freebie Library if that’s something you’d like to try.

7. Do some yoga/meditation/stretching

I’ve said it before – yoga has changed my life.

I’m so much calmer and in tune with my body now than I was before I got into the habit of doing yoga.

If you’re just starting out, try doing some beginner poses like cat/cow, downward facing dog, cobra, and legs up the wall pose.

But if yoga is just not your thing, try stretching instead.

And as you do your yoga or stretching exercises, try not to think about anything else. This is a great opportunity to incorporate mindfulness meditation.

When thoughts come into your mind, acknowledge them without judgment and then gently push them away, focusing only on your breath and the current moment.

8. Go for a walk outside/bike ride

Few things are as rejuvenating and awe-inspiring as nature.

Being outside for just 20 minutes a day can have a significant effect on your mood and stress levels.

So, get outside and breathe in the fresh air. Walk amongst the trees. Marvel at the sky.

I recently got a mountain bike and I absolutely love biking through the parks and trails here in Colorado.

As you walk or ride your bike, be sure to breathe. Allow your stomach to expand as you breathe through your nose.

Also, bring some water with you – I have a Camelbak (paid link) backpack that I fill with water before I leave the house.

9. Pick some flowers & put them in a vase or hang them to dry

On your walk, perhaps you will see some wildflowers or interesting leaves.

Why not take some home with you? You could pick a variety of flowers and greenery to put in a vase and enjoy at home.

Or, you could hang them upside down to create a dried flower bouquet like this one!

Another option for your self care Sunday is gardening. If you are lucky enough to have your own house with a yard, get out in the dirt.

Touching your bare feet to the soil is called “earthing” – it allows you to connect more directly to the earth’s energy.

I find this to be an excellent grounding technique that comes with a multitude of health benefits. Studies have shown that earthing:

• Regulates cortisol
• Improves sleep
• Neutralizes of free radicals
• Reduces of pain
• Promotes relaxation

10. Indulge in a special meal/dessert (especially chocolate!)

It’s certainly important to eat healthy, but it’s also good to indulge every once in a while.

Treat yourself to a special meal – especially a home cooked one. Make a tried and true “comfort meal” recipe or maybe try something new.

There are tons of ideas on Pinterest.

Also, don’t skip dessert today! Indulge your sweet tooth, especially with chocolate.

Dark chocolate has numerous health benefits and is one of the best foods for anxiety.  

11. Watch a TV show or movie/read a book

If you’re anything like me, you enjoy a good “binge watch”!

Whether it’s movies, Netflix shows or a book, spend some time mentally immersed in another environment. Take your mind off your personal struggles, worries, and “to-do” list.

You may not have time during the week to watch or read all the things you want to during the week, so take advantage of this self care Sunday and catch up.

Curl up on the couch with your comfy clothes and a cup of tea for a cozy, carefree and relaxing evening.

You’ll be glad you did once the week ahead gets into full swing.

Self Care Sunday Routine

12. Take an aromatherapy bath or shower 

Taking a hot bath or shower before bed can help you relax and have a peaceful sleep.

While you’re at it, why not incorporate aromatherapy for added health benefits?

Just make sure you are using essential oils and not fragrance oils or other products with toxic additives.

I make bath bombs, bath salts and shower melts with organic lavender, lemongrass, or peppermint essential oils.

They include skin-loving ingredients like coconut oil, kaolin clay and coconut milk powder and stress-reducing ingredients like Epsom salts, dead sea salt and pink Himalayan salt.

You could try making your own DIY bath bomb or shower melt on Saturday and then enjoy it in your bath/shower on self care Sunday!

*Be careful with commercial bath products – many of them contain SLS, parabens, polysorbate-80, mica, petroleum, phthalates, and other artificial ingredients.

13. Exfoliate & moisturize your skin/give yourself a pedicure

Now that your skin is softened from your bath or shower, it’s a perfect opportunity to show your feet some love.

I don’t know about you, but mine can get pretty dry, especially when I wear flip flops during the summer.

I exfoliate the bottoms of my feet with these purple pumice bars that I get from Sally Beauty supply. Then, I put on some lotion mixed with various oils like jojoba, raspberry, and rosehip.

(Use what you have, but again be careful with commercial products – read the ingredient list to make sure you’re not slathering chemicals all over your body.)

14. Cuddle & play with your pet

Animals set a good example for us about how to be more mindful and how to be content with the simple things in life.

This self care Sunday, take some time to observe your pet – watch how they relax, how they breathe, how little things bring them joy.

Cuddle with them, play with them, or simply do an activity around them (my cat loves it when I’m cleaning/organizing!).

If you don’t have pets, consider volunteering for an animal shelter. People and animals have so much to offer each other – especially in terms of companionship and stress reduction.

Or, consider donating (even small amounts help so much) to causes like Taki’s Shelter – one of my personal favorites.

This amazing guy Takis has dedicated his life to rescuing over 400 dogs and other animals. Check out his YouTube channel to see the heartwarming rescues and his huge, paradise on earth shelter.

15. Prepare for the week ahead (meal prep, organize & declutter, brain dump, etc.)

Preparing for the week ahead helps to ensure that things go as smoothly and as stress-free as possible.

Depending on your schedule, job, lifestyle, etc. this may include things like preparing meals for the week, organizing your home office, or picking out your outfits.

One thing I would recommend is doing a brain dump. If you’ve never done this before, you will probably be amazed at how cathartic it is!

Here’s the blog post with instructions on how to clear your mind with a brain dump and there are also brain dump worksheets in the Freebie Library to help you.

16. Listen to some relaxing music & do some deep breathing exercises

Did you know that music can change brain function as much as some medications?

It’s true! Certain frequencies - 432 Hz and 528 Hz – produce healing energy which helps to repair DNA, release emotional blockages, and promote relaxation.

But, even music not in those frequencies can have an effect on your emotional state. So, put on some music that you like and practice some deep breathing exercises while you’re at it.

I like to do box breathing, a technique used by the U.S. Navy SEALS in stressful situations.

Check out this video if you’d like to try it.

17. Focus on spiritual growth/personal development

The last idea I’m going to leave you with for your self care Sunday focuses on spiritual growth/personal development.

Is there anything that you are struggling with?

Maybe you have trouble controlling your emotions or forgiving those who have hurt you, or dealing with negative people.

Spend some time working on these things.

If you are religious, pray. If not, set some goals and maybe seek guidance on how to continue improving yourself and your life.

Here is a blog post I wrote on how to create your own personal development plan.

I hope these ideas gave you some inspiration for your self care Sunday!

What do you like to do for self care? Let me know in the comments.

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Last week, we discussed 33 Self Care Ideas for Stress Relief. 

This week, I wanted to dive deeper into one of those ideas - burning candles.

I recommend nothing other than beeswax candles.

One of my favorite things to do is make candles with beeswax. And given its many health benefits, I would never make my candles with anything else.

The commercial candles you buy from the store or online are usually made with soy or paraffin.

Many people assume (mistakenly) that soy candles are good for you because soy is a “natural” ingredient. And what the heck is paraffin anyway? 

Well, in this post we’re going to discuss beeswax candles vs. soy candles vs. paraffin candles so that you can make an informed decision about the type of candle you want to burn the next time you have a nice, relaxing self care evening. 

 Head over to the Freebie Library (a regularly updated collection of free downloadable self-help content) to download your Self-Care Worksheets.

The Health Benefits of Beeswax Candles

Many people enjoy lighting a candle, breathing in the soothing aroma, and basking in the glow of its amber firelight.

But there may be some serious dangers lurking behind that “soothing aroma”. Carcinogenic soot, toxins and lead emissions, anyone?

Ew, no thanks!

Unfortunately, many candles on the market today (Yankee Candle, Bath & Body Works, etc) are still unsafe and unhealthy despite their pretty colors and fragrances.

But, some types of candles are safer and healthier than others.

And there’s one type of candle that’s actually good for you – beeswax candles.

Are Beeswax Candles Safe?

Yes. They are environmentally safe, biodegradable, and non-toxic. Compared to soy or paraffin candles, beeswax candles produce very little smoke.

Are Beeswax Candles Healthy?

Yes. Beeswax candles are 100% natural and chemical-free. That’s because beeswax is created by bees, not laboratories.

Beeswax Candles Benefits Research

Researchers have found that there are many benefits of beeswax candles. They have the highest melting point of all waxes and therefore burn longer and drip less.

Beeswax Candles for Allergies & Asthma

If you suffer from allergies or asthma, beeswax candles may be the natural remedy you’ve been searching for!

Beeswax candles do not product soot or toxins and actually clean the air as they burn.

Beeswax Candles for Air Purification & Other Health Benefits

Unlike other types of candles, beeswax candles produce negative ions which cleanse the air of dust, pollen, bacteria, viruses, and other hazardous particles.

They also have many other positive effects, such as:

• reducing symptoms of depression and anxiety
• lowering blood pressure
• improving breathing
• boosting the immune system
• increasing metabolism
• regulating sleep
• boosting mood

Beeswax Candles with Essential Oils

Have you ever gotten a headache when you’re around scented candles?

Or perhaps you’ve experienced sneezing, difficulty breathing, blocked sinuses, itching, or rashes?

If so, you might be allergic to them. 

That’s because the synthetic fragrances found in commercial candles contain carcinogens and environmental toxins.

In fact, about 95% of chemicals used in synthetic scents are derived from petroleum. They have been linked to cancer, birth defects, central nervous system disorders, and allergic reactions.

It is much safer to burn an unscented beeswax candle, which is hypo-allergenic and gives off a natural, light honey scent.

Or, enjoy a beeswax candle scented with essential oils (instead of toxic "fragrance")!

Essential oils are extracted from seeds and plants, not petroleum.

They have numerous physical, emotional, and psychological benefits without all the unpleasant and unhealthy side effects.

Some of the Best Essential Oils for Beeswax Candles

For example, lavender essential oil is effective for:

• pain relief 
• antioxidant protection
• reducing stress
• supporting brain function 
• treating insomnia

Lemongrass essential oil is:

• antifungal
• anti-inflammatory
• antioxidant
• analgesic
• antimicrobial
• antiviral
• antidepressant

And peppermint essential oil is good for:

• treating nausea and other stomach problems
• supporting respiratory health
• increasing energy 
• enhancing mental focus

Are Beeswax Candles Vegan?

No.

Beeswax candles are not vegan because they are an animal byproduct. However, they are vegetarian because they do not contain any animal flesh.

Some vegans may be surprised to learn that many fruits such as avocados, cherries, apples, blueberries, oranges, kiwis, butternut squash, and pumpkins are pollinated by bees through a process called migratory beekeeping.

This type of exploitation, as well as taking beeswax from beehives, may not align with some vegans’ ethical rationale for being vegan.

Are Beeswax Candles Bad for Bees?

It depends.

In the past, beehives were destroyed in order to obtain beeswax. Some commercial operators still continue to take more beeswax than they should.

But nowadays, many beekeepers harvest beeswax in a cruelty-free way.

If done properly, no bees are harmed while extracting the beeswax and it is extracted in small amounts only when the bees have excess.

Are Beeswax Candles Sustainable?

Yes.

If beeswax is collected in a way that protects the integrity of the hive, then it is a sustainable, renewable product.

Also, beeswax never goes bad as long as it is not mixed with other ingredients like oils.

Soy Candles

Are Soy Candles Better?

Not really.

Some advantages of soy candles vs. paraffin candles is that soy wax does not produce the same black soot as paraffin candles.

And soy candles are biodegradable whereas paraffin candles are not.

But overall, I wouldn’t say that they are “better” for you.

Interestingly, most soy candles (even the ones claiming to be 100% soy) include at least a little bit of paraffin mixed in to strengthen the scent throw of the fragrance oils.

Also, soy candles are not good for the environment– much of soy production involves deforestation in the Brazilian Amazon.

But, are soy candles safe?

No.

They may be a more eco-friendly alternative to paraffin candles but by no means are they the safest option.

Although soy candles produce less soot and toxic chemicals than paraffin candles, they often contain many of the same poisonous dyes and synthetic fragrances.

Are Soy Candles Healthy?

Because soy candles are made from a “natural” product (soy), many people assume that they are safe.

But as of 2019, statistics show that 94% of US soybean crops are genetically modified organisms (GMO).

Soy candles may also contain UV blockers, phthalates, and other unnatural ingredients.

Many of these chemicals are not only harmful to us but also to our pets.

The toxic effects of these chemicals on animals like cats and birds are magnified due to their small size and sensitivity to smell.

Paraffin Candles

What is Paraffin Wax Made Of?

Paraffin is a petroleum byproduct.

It is created from the sludge waste that is produced when crude oil is refined into gasoline.

Paraffin has to be deodorized and bleached before it is made into wax.

Is Paraffin Wax Safe?

No.

Paraffin candles contain benzene and toluene, known carcinogens that release toxins when burned that are similar to diesel fumes.

Crude oil is an unsustainable, non-renewable resource that has already done a tremendous amount of damage to the environment.

Are Paraffin Wax Candles Toxic?

Yes.

Paraffin wax candles contain chemicals like formaldehyde (which is used in embalming).

They also produce soot, which can penetrate the lungs and cause cancer, emphysema, and other respiratory illnesses.

Dangerous Wicks

Also, some paraffin candles still have lead-containing wicks. Especially the ones that are imported from China and Hong Kong where the safety standards are much lower than in the US.

Health effects from prolonged exposure to lead include:

• depression
• irritability
• nausea
• memory loss
• heart disease
• reduced fertility
  

And according to the CDC, the body absorbs higher levels of lead when it is breathed in as opposed to being swallowed or absorbed through the skin.

Conclusion: Beeswax Candles Are the Best

Beeswax candles are non-toxic, chemical-free, and all natural.

They are produced from a vegetarian, sustainable, renewable resource and they are biodegradable.

They are hypoallergenic and the negative ions they produce help to clean the air.

Beeswax candles have a natural sweet honey scent and golden yellow color, making it unnecessary to use synthetic fragrances and dyes.

When lit, beeswax candles emit a golden glow which is brighter than any other candle.

And due to their high melting point, beeswax candles burn much longer – and cleaner - than soy or paraffin candles.

Beeswax candles for the win!

Did any of these facts about candles surprise you?

(For example, I was surprised that beeswax candles actually clean the air as they burn!) 

Let me know in the comments.

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NEW! Self Care Worksheets Available in the Freebie Library. 

Self care is not selfish.

It's essential, no matter who you are or what you've got going on in your life (that goes for all you Brides too -- wedding planning is not an excuse to neglect your self care!).

In fact, the busier you are, the more you need to take some time for yourself. 

And it's not just about bubble baths and bath bombs. Self care is good for the mind, body and soul. 

Here's a list of 33 self care ideas for stress relief broken down into 3 categories - mental self care, physical self care and spiritual self care. 

I hope you find something new to add to your self care Sunday routine!

 * This post contains affiliate links. I am a Bluehost, Thrive Themes, ConvertKit & Tailwind affiliate, meaning that if you click on a qualifying  link and make a purchase, I may earn a commission.  Please read the Disclaimer for more info.*

Mental Self Care

1. Brain dump

Most of us have so many things to take care of day in and day out that it can become overwhelming.

It’s hard to keep track of all those little things you have to do or want to do or have been meaning to do, especially if they’re all just swirling around in your head!

Something that helps me with this is one of the best self care ideas for stress relief - the simple but almighty brain dump.

Getting all those thoughts and “to-do’s” down on paper really helps to clear the mind and feel in control of your life.

Here’s a post on how to do a brain dump. There are also brain dump worksheets available in the Freebie Library for download to help you.

2. Creative expression

If you want to be happier and less stressed, have a hobby or some sort of creative outlet.

Doing something that is challenging yet enjoyable presents an opportunity for “flow”.

You know you’re in a state of flow when you’re “in the zone” -you lose track of time and become completely immersed in what you’re doing.

Many refer to this flow state as the secret to happiness. Experiencing flow will also allow the parts of your brain that become consumed with stress and worry to relax. This in turn allows other parts of the brain – the ones that are involved in problem-solving and creativity – to function better.

3. Declutter your home

Our brains aren’t the only things we have to clear out. We also have to declutter our physical environment.

Mess causes stress.

It can be hard to concentrate when there’s clutter all around you. And if you’re not able to concentrate, you either don’t get your work done or it takes you way longer than it should.

And that’s frustrating. So, another self care idea for stress relief is decluttering and cleaning your space.

4. Social media detox

How often do you take some time away from social media?

While it has its benefits, social media can be a stressful environment.

Most of us don’t even realize how much time we are spending on social media, watching TV, browsing the internet, etc.

Try keeping track of how much time you are spending on those things each day. There is a time tracker worksheet in the Freebie Library to help you.

I wound up doing a 3-month digital detox a few years ago and it literally changed my life.

Of course, yours doesn’t have to be that long! It can be for a weekend, a night, or even a few hours during the day.

5. Read a book or watch a movie/TV show

When’s the last time you read a book?

Reading (especially fiction novels) is one of the most effective forms of stress relief because it transports you to another time and place, allowing you to temporarily escape from all your problems.

Not only that, but you learn a lot from reading so it doubles as a self-improvement exercise!

Reading can also be coupled with other things on this list like the social media detox or drinking tea.

If you’re not a fan of reading, how about watching a movie or having a little bit of a Netflix binge?

It’s the same principle – becoming immersed in someone else’s story helps you to not be so focused on your own.

Sometimes, when you take your mind off a problem, you come up with better solutions.

So, give yourself a break! Take some time to unwind with a movie or a show.

6. Plan goals

“If you don’t know where you’re going, you might wind up someplace else.”

This self care idea for stress relief goes hand in hand with the brain dump.

Once you get everything out on paper, then you can see what your priorities are.

When you know what your priority goals are, then you can begin working towards them. This requires forethought and planning.

Having a plan in place where you complete mini goals over time until your big goal is accomplished helps to minimize stress associated with overwhelm and increases your chances of actually accomplishing your goal.

There are goals worksheets in the Freebie Library to help you with setting and reaching your goals.

7. Mindfulness

Being mindful is not something that requires any extra time.

There are plenty of ways to incorporate mindfulness into your everyday life.

Showering, doing the dishes, cleaning, going for a walk – these are all opportunities to be mindful.

Mindfulness is one of the best self care ideas for stress relief because when you remain present, you are unencumbered by thoughts about the past or the future.

And anxiety is usually caused by rumination (obsessing over past behavior) or catastrophization (obsessing over what could go wrong in the future).

Studies show that mindfulness reduces stress, physical pain, and depressive symptoms.

So, find little pockets of time to be mindful throughout your day and watch all areas of your life improve.

8. Take breaks 

It’s really important to take breaks during your work day, no matter what kind of work you are doing.

(But if you work from home, this especially applies to you!)

During your break, you can incorporate some other self care ideas like drinking water and stretching.

How many breaks should you take during the work day? More than you might think!

One study found that the ratio of 52 minutes of work to 17 minutes of break time is ideal for productivity and efficiency.

9. Self-discovery

Sometimes, we experience stress because we’re not living in alignment with our core values.

We know deep down that something is not right but for some reason, we continue old habits that do not lead to fulfillment.

So, take some time to get to know yourself -the real you, not the one society or your mom or your husband or your friends tell you that you should be.

Here is a list of 71 insightful questions to ask yourself. (This is also available as a PDF download in the Freebie Library, as well as a list of 100 core values).

10. Learn a new skill/research

Fear often stems from the unknown.

If we don’t understand something, we’re likely to be scared of it. And that fear can really hold us back.

When all we really need to do is educate ourselves.

Especially nowadays with the internet, we can learn about/ how to do anything.

So, if there’s something you’ve been wanting to do but you need a certain skill in order to be able to do it – research it and learn as much as you can.

Or if there is something you want but you can’t afford it, see how you can make it for yourself. I can’t tell you how many times I wound up doing this!

I always wind up saving money and having a better product than I could have gotten had I bought it.

33 Self Care Ideas for Stress Relief

Physical Self Care

11. Yoga

Yoga changed my life.

Since I started practicing yoga regularly, I am less stressed, less reactive, more in tune with my body, and more spiritually attuned.

It’s one of the best self care ideas for stress relief. Some of the top yoga poses for stress relief include: child’s pose, cobra, cat/cow, legs up the wall, and downward facing dog.

12. Stretching/PMR

Stretching is another excellent self care idea for stress relief as well as an important exercise for our bodies.

During your breaks throughout the day, stretch your body and take deep breaths.

Another stress relief technique you can try is progressive muscle relaxation (PMR).

Start by sitting comfortably or lying down somewhere quiet. Inhale as you tense up one muscle group for 5-10 seconds. Exhale while releasing the tension.

Continue until you have targeted all muscle groups, including your face.

Instructions on how to do this relaxation technique -and 4 others- are available in the Freebie Library.

Share this & help someone else!

13. Drink water (&tea)

Your body needs water to function properly.

Many of us are dehydrated and we don’t even realize it. If you feel irritable, fatigued, or you suffer from headaches, you may not be drinking enough water.

We need to drink around eight 8 oz. glasses of water per day, but that amount varies depending on weight, lifestyle, and other factors.

So, make sure you’re drinking enough water throughout the day, especially if you work outside.

Another self care idea for stress relief is drinking tea. I’ve found that Yogi Kava Tea (paid link) is effective in calming me down and putting me in a more peaceful state of mind.

As I mentioned earlier, you can combine this ritual with reading or other self-care ideas in this article.

14. Eat healthy foods

Eating well is a healthy habit that’s important for every single aspect of life and one of the best self care habits to have.

Your body and mind work off of the nutrients that you provide. If you’re not getting the nutrients you need, you will not function optimally.

So, one of the best things you can do for yourself is make sure that you are eating enough fruits and vegetables, simple as that.

A master list of the best and worst foods for anxiety is available in the Freebie Library to help you.

15. Exercise

Exercising goes with eating healthy foods like peanut butter and jelly.

If you’re exercising and eating healthy, you’ll be less stressed, more energized and motivated, and healthier overall.

There are many types of exercise so see what works best for you. Maybe you like weight lifting or bike riding or interval workouts or HIIT workouts or hiking or dancing or pilates.

As long as you’re active, it’s all good for you.

16. Mindful shower

Hydrotherapy is an often-overlooked self care idea for stress relief.

The use of water for the treatment of disease dates back to the ancient Greeks and remains a part of many holistic therapy systems to this day.

Taking a shower or bath has the following benefits:

-decreases the stress hormone cortisol

-helps balance serotonin

-calms the fight or flight response

-stimulates the immune system

-improves circulation, digestion and blood flow

-assists in detoxification, and

-relaxes the muscles and organs

Try being mindful while taking your shower or bath. Imagine that you are washing away all your worries as you watch the water go down the drain.

17. Bath salts

Consider adding a bath bomb, bath salts, or a shower melt to your bath/shower for the added benefit of aromatherapy.

Just make sure they are made with stress-relieving essential oils like lavender, lemongrass and peppermint, which provide a wealth of health benefits. Many commercial bath & beauty products contain toxic ingredients that you don't want to be putting on your skin. 

Ingredients like Epsom salt, dead sea salt, and pink Himalayan salt also help to get rid of toxins, improve blood circulation, ease muscle pain, aid in proper metabolism functioning, and balance pH levels.

18. Rest/sleep

Getting enough sleep is absolutely vital for every other bodily function.

As with water intake, if you’re not getting enough sleep it can lead to irritability, poor decision making, fatigue, and other undesirable side effects.

It’s recommended that adults get between 7-9 hours of sleep each night so make sure you are getting enough rest.

19. Brush/floss

Keeping your teeth healthy isn’t the only benefit of regular brushing and flossing.

Studies also link periodontal disease to an increased risk of heart disease.

This habit prevents cavities and gum disease, which can help you to avoid the stress associated with expensive dental bills and office visits.

20. Personal hygiene

In addition to brushing and flossing, it is important to have good hygiene.

Some healthy hygiene habits include taking regular showers, making sure your skin is moisturized, and taking care of your hair and nails.

21. Comfortable clothes

Wearing comfortable clothes is probably not what comes to mind when you think of self care, but it’s actually one of the self care ideas I embrace the most!

I think we underestimate how important it is to be comfortable. Pinching, digging, or otherwise uncomfortable clothes/shoes can take a toll on your mental well-being, especially if you are an HSP or empath.

If it’s not possible for you to dress as comfortably as you’d like during the workday, make sure to do so when you get home.

Wear things that aren’t restrictive and choose fabrics that feel good on your body.

22. Gardening

Did you know that gardeners live longer than non-gardeners by up to 14 years?

According to National Geographic author, Dan Buettner, life expectancy is longer in certain places called “blue zones” due to certain lifestyle factors.

Gardening helps us to get vitamin D, exposes us to helpful bacteria, minerals and microorganisms in the dirt, and provides an opportunity for earthing (touching the earth with bare skin). Not to mention the benefits that come from the physical activity itself.

And if you’re gardening your own fruits and vegetables, you also get to enjoy Non-GMO food that you grew yourself.

33 Self Care Ideas for Stress Relief

Spiritual Self Care

23. Burn a beeswax candle

Burning a candle is one of the best self care ideas for stress relief.

But not just any candle …  a beeswax candle.

There are so many benefits of beeswax candles. First, they produce negative ions which help to cleanse the air and eliminate dust, dander and mold.

And unlike soy or paraffin candles, beeswax candles do not produce toxic smoke or soot.

Which makes them an excellent choice for people with asthma or allergies.

Another reason why I love beeswax candles is that the yellow wax produces a soothing golden glow when it burns.

Additionally, beeswax candles have a natural light honey scent unlike soy or paraffin candles which often include overpowering, chemical-containing fragrances.

24. Experience awe

Experiencing awe has been linked to better health, happiness and overall well-being.

By helping you to focus your attention outward, experiencing awe helps to alleviate anxiety associated with being self-critical, particularly in social situations.

It puts things in perspective – all of a sudden, that faux pax you made doesn’t seem so monumental when compared to the Northern Lights!

When we experience awe, we are humbled, and therefore more grateful. And when we are more grateful, we live happier, more fulfilled lives.

25. Time in nature

Spending time in nature is one of the most therapeutic things you can do.

I always feel like my mind is clearer and my soul is uplifted when I come back from a long walk outside.

People who regularly spend time outdoors have lower heart rates, lower levels of cortisol, and are less likely to suffer from depression.

And just 20 minutes is enough to reduce your stress levels.

26. Meditation

Similar to mindfulness, meditation helps ground you in the present.

It’s a self care practice that not only reduces stress but also makes you more resilient to stress.

For just a few minutes a day, sit comfortably, focus on your breathing and gently push away any thoughts that come into your mind.

The goal is to acknowledge but not pass judgment on your thoughts.

Observe them, let them go and just be.

27. Gratitude exercises

… Which brings me to the next self care idea for stress relief – gratitude exercises.

There are so many things to be grateful for, but sadly we can lose sight of those simple things in our modern, fast-paced, technology-driven lives.

But given the multitude of benefits to be gained from gratitude, it pays to put some focused effort into expressing gratitude regularly.

Some exercises that help me are gratitude journal prompts, gratitude walks, the gratitude jar activity, and the gratitude rock activity (available in the Freebie Library).

Gratitude Journal Prompts

28. Journal

Journaling is not only for expressing gratitude.

It can also be a way to express your innermost feelings and thoughts, which is particularly helpful when it comes to stress reduction.

I don’t know about you, but I used to have a journal when I was younger (complete with a lock and key!)

I used to share my thoughts, hopes, triumphs, struggles and failures with that diary.

But somehow, as I got older, the entries grew farther and farther apart until I no longer confided in my diary.

If you have a similar story, consider making journaling a habit again.

There are numerous benefits to journaling, including stress reduction, increased self-awareness, and a more positive outlook on life.

29. Inspirational content

Sometimes, stress comes from knowing that you have to do something but not doing it.

Procrastination and putting things off only wears on your subconscious – your brain knows you have left something unfinished and you will not have peace until you complete it.

Of course, it’s not possible to remain motivated 100% of the time. Motivation naturally waxes and wanes depending on your situation, mood, health, etc.

So, when you’re feeling unmotivated, seek out some motivational content whether that’s inspirational quotes, podcasts, TED Talks, a book, a TV show – whatever works for you.

30. Aromatherapy

Research shows that aromatherapy provides many benefits, including relief from anxiety and depression, improved sleep and overall quality of life, and reduced pain.

They have been shown to have positive effects on the immune system, central nervous system, and limbic system.

Essential oils like lavender, lemongrass and peppermint reduce stress by stimulating smell receptors in the nose which then send messages to the parts of the brain that control emotions.

Essential oils can be used in room spray, candles, bath bombs, bath salts, or even applied to the skin if properly diluted with carrier oil.

Be aware that the effectiveness of aromatherapy depends largely upon the quality of essential oil you choose. I stick to USDA-certified organic, therapeutic grade essential oils for all my self care products.

31. Music

In many cases, listening to music changes brain function “to the same extent as medication”, according to a Stanford Department of Music scholar.

Few things parallel music’s powerful ability to evoke emotion.

Certain frequencies – 432 Hz and 528 Hz – produce healing energy which helps to repair DNA, release emotional blockages and promote relaxation.

Listening to music can also be combined with other self care ideas like taking a bath or doing yoga for added benefits.

32. Acts of kindness

According to an assistant professor of psychiatry at Yale University School of Medicine, performing random acts of kindness helps reduce stress.

In a study published in the Clinical Psychological Science journal, she and other researchers found that helping behaviors blunts the negative effects of stress on a person’s well-being.

Those who performed more than one or two acts of kindness per day saw the most benefit. Whereas those who had lower amounts helping behaviors had lower positive emotion and higher negative emotion in response to high daily stress.

So, while performing acts of kindness helps others, it’s also an effective stress reliever – win-win!

33.Do nothing 

When’s the last time you simply did nothing?

I used to think doing nothing meant I was being lazy but now I realize that doing nothing is essential to well-being.

We can become so consumed with being productive and “hustling” that we forget to let our minds rest.

People are constantly vying for your attention – and they all have their own agenda.

One of the basic principles of self care is that you have to set boundaries and be able to say no.

If you find yourself heading towards burnout, remember that you cannot pour from an empty cup.

You must take care of yourself before you can take care of anybody else.

So, ask yourself which things are truly most important to you and which things you can let go of to make room for doing nothing – a vital component of self care.  

What's Your Level of Self Care? Take the Quiz to find out and leave a comment below!