When I first started this blog, I had no real concept of metaphysics, 3D, 4D or 5D states of consciousness. I was on a journey of personal development, moving through this physical world, sharing my insights with all of you along the way (which I still am and will continue to do!). 

A lot has changed in the past 7 years; as I continued to accumulate knowledge and life experience, I grew spiritually. I’ve realized that although many of the concepts I shared with you are still valid and do have their place in this physical “3D” reality, there are other metaphysical truths that must be understood in order to achieve holistic success. 

The thing is, while you may be able to achieve tangible goals (3D success) by taking action alone, metaphysical success requires more than just physical action -you must first have the right frequency (mental attitude) in order to manifest your desired reality.

Your Energetic Signature

We each have a unique energetic signature, or frequency, which is comprised of our thoughts, beliefs, attention, emotional conviction, and identity. And whether you’re aware of it or not, your frequency is the cause of your reality. 

It’s like ordering something off Amazon – there are a multitude of products, and each product has a unique product code (UPC).

Likewise, the universe has a multitude of realities--your frequency is the UPC for your reality. The frequency you are emitting is placing an order with the universe for a particular reality.

Once you are aware that it is your frequency that determines your reality, you can then attune your frequency to your desired reality in order to attain it. So, what reality are you ordering… and which one do you want to order?

Order What You Want (Not What You Don’t Want)

Because the universe will seek to match whatever frequency you’re putting out there, you can make your frequency – or mental attitude-- work to your advantage (of course, the opposite is true as well). 

Attention is the beginning of creation – where attention goes, energy flows. Before anything manifests physically, it first exists mentally/vibrationally. The more energy that flows to something, the more you are indicating to the universe that that’s what you want. 

Likewise, each time you are presented with an opportunity to react or respond, you are being given a menu with two items – what you want and what you don’t want. Point to what you want.

Think about it like ordering off a menu with pictures but the waiter doesn’t speak English. If you point to the fish and say, “I want the steak”, or you point to the fish and say, “I don’t want this”, he will nevertheless assume that what you pointed to is what you wanted.   

Co-Create the Reality That You Want (Not One That You Fear)

If you give attention to the things you don’t want, you are only strengthening those potentialities with your fear. Your fear is like a beacon of light for that which you fear – it will draw it to you, simply because you have given it so much energy, so many emotionally-charged thoughts.

By fearing something, you are confessing that it is stronger than you – and since the strongest frequency wins, the thing you fear will control you or come upon you. 

Keep in mind the infamous Double Slit quantum mechanics experiment, which showed that particles can exist in multiple places at once until observed -- simply interacting with them by taking a measurement changes their behavior.

On a metaphysical level, this means that you co-create your reality. There are a multitude of potentialities for your reality and the one that becomes “real” for you is the one that you observe, interact with, and measure (pass judgment upon, form a belief about). We each live in our own YOUniverse.

So, what are you observing and how are you measuring those things? Are you tuning your awareness to things that are in alignment with your desired reality?  What things are you investing in by giving them your attention?

Be Good With it and Good Without It

In order for your desired reality to manifest, you must be good with it and good without it. 

Because you can’t have what you need -- you must already have it vibrationally (be vibrationally aligned with it) before you can have it physically. 

Needing indicates that you don’t have it vibrationally. Desperation will only push it farther away because it is indicating to the universe that you are lacking something internally – therefore, you will lack it externally as well. 

“Needing” places excess importance on something and therefore creates space between you and the thing that you “need”.

So, in order to collapse that space that separates you from your desired reality, you must de-pedestalize your desire…see it as normal, take it for granted.

Be good with it and good without it. You must get to a place where you are no longer emotionally dependent upon seeing reality change. 

Your Destination is Actually Your Starting Location

I, like most people, were taught that if I work hard, then I will achieve my desired reality, which will allow me to feel a certain way. 

For example, if I work really hard, then I will make X amount of money and then I will feel successful/abundant. (Action Desired Reality Feeling/Mental Attitude)

But, in reality, the formula for metaphysical success is:

Feeling/Mental Attitude Action Desired Reality. 

If you’re only focused on taking action to achieve your goals, you are working out of order. You must first be in vibrational alignment with your desired reality.

Think from the position of already having your desired reality – how would you think and move?  Then, when you take action, it will lead to your desired reality. 

Focus On Your Frequency First

So, frequency must precede action. Being is more powerful than doing.  

You will not attain metaphysical success/ your desired reality by merely taking action alone. You must first have the right mental attitude, and then the right action will flow from that, which is what creates your reality (materialized frequency).

Because your frequency informs your intuition, which influences your decisions – it compels you to take actions in alignment with that frequency. 

Frequency Compels you to act Which then manifests your reality

Ironically, once you are in the right frequency, you will no longer be emotionally dependent upon seeing your desired reality manifest in the 3D because you already have it energetically.

Be grateful and enthusiastic ahead of time – before the world proves it to you, before you see it physically manifest in the 3D. Thinking and behaving like you would if you already had your desired reality and feeling gratitude and enthusiasm will put you in the right frequency to draw that desired reality to you.

You must have it vibrationally before you can have it physically.

Vibration is determined by focus/concentration. So, where is your focus? What are you concentrating on? Not all thoughts are equal – which of your thoughts are emotionally charged? Those will have the most influence on your subconscious, and hence, your frequency.    

Your Desired Reality Doesn’t Have to Be Realistic or Logical

What we humans see with eyesight in this 3D reality is only .0035% of the electromagnetic spectrum.  

And we don’t even “see” with our eyes - our eyes take in electric signals and send them to the brain; the brain then produces an image of what it thinks it’s seeing based on assumptions and predictions. That’s why magic tricks can work on you.

So, who’s to say what’s realistic or delusional? Considering that 99.9965% of reality is unseen, don’t allow your potential to be defined by the .0035%.  

In this limited observable reality (3D) also exists limiting concepts such as polarity – good and bad, light and dark, up and down, rich and poor, hot and cold. 

On an energetic level, each of those duos are the same energy vibrating at different rates of vibration. The same way ice and steam are the same substance materialized in different forms, matter and consciousness are the same substance materialized in different forms – the same energy vibrating at different rates of vibration.

Outside of this 3rd dimensional realm, there is no polarity—only oneness. God, the infinite intelligence, is above illusion.

You may not be able to achieve your desired reality on your own, but with God, all things are possible. You are an expression of God, or the infinite intelligence – which is omnipotent and omniscient – there is nothing that God cannot do. We are confined to this 3D reality, but God is not, and neither is the aspect of God (highest level of consciousness) that is within you.  

Are Your Beliefs Serving You or Controlling You?

The only things you are limited by are your own self-limiting beliefs. 

The beliefs that you hold form the blueprint of your reality. Because before anything exists physically, it first exists in the mind. The world you live in is nothing more than your beliefs materialized, a world of frozen imagination.

The first step is to recognize your self-limiting beliefs. In doing so, it is important to understand that there are no truths other than what the subconscious mind has accepted as true.

Your beliefs are simply repeated thoughts with an emotional charge that become your reality – and if they are not serving you (by helping you achieve your desired reality), then they are controlling you. 

For example, let’s say you want to quit smoking. Does it serve you to believe that it will be difficult to quit? If you want to be financially free, does it serve you to believe that you have to work hard to make money? If you want to be in a healthy relationship, does it serve you to believe that all men are cheaters? These are just some examples; think about what beliefs you hold and how they may be influencing your reality. 

Choose to Hold Beliefs that Align with Your Desired Reality

Your subconscious mind that holds these beliefs will trick you into believing that you are right by giving you an artificial ego boost. It will present you with people, circumstances, and events that make you say, “See! I knew it, I was right.”

But, in reality, you drew those people, circumstances, and events to you with your frequency.

You can just as well hold the opposite belief, one that actually serves you and leads to your desired reality. You don’t have to stay trapped in the box of your limiting belief; you can think outside the box.

So, examine your beliefs and ask yourself if they are aligned or misaligned with your desired reality. Only the ones aligned with your desired reality should remain.

Other than your beliefs, is there anything else in your life that reflects, resonates with, or implies the things you do not want? (ex: scarcity). Getting rid of those things will also help you to align with the frequency of your desired reality. (ex: abundance). 

Outsmart The Old You & Remain Steadfast in Your Desired Reality

You have a collection of thoughts + emotion, otherwise known as thought forms. When those thought forms are repeated over time, they give birth to a spiritual entity (aka the old version of you). 

That entity is blind intelligence. It just wants to live, and it will do anything - including sabotage you - to continue existing. It is dependent upon keeping you in the same paradigm, so whenever you try to step outside of that, it will try to drag you back in by getting you to feel frustration and disappointment.

And it will do so by presenting you with circumstances, people, and events that it knows usually gets you to react. If you do react predictably, those negative emotions create a certain frequency which acts like glue to your old frequency, the old version of you.  

Don’t let those circumstances destroy your progress ---remember, it’s just your old frequency trying press your buttons and get you to react so it can continue to live. Don’t fall for it – be nonreactive. This requires a certain degree of emotional discipline and resilience. Have conviction in your desired reality; be the stronger frequency.

The closer you get to your desired reality, the more your old frequency will try to project its fear onto you, so you get scared and don’t continue moving forward.

You can end this cycle of self-sabotage by seeing yourself as separate from your old frequency – it’s not your fear; it’s the old frequency’s. You’re not scared; the old version of you is. 

Your Self-Worth Is the Energetic Ceiling of Anything You’ll Be Able to Materialize

“We don’t rise to the level of our aspirations; we fall to the level of our self-worth.”

What do you know you deserve? What your subconscious thinks you deserve is what you have already emotionally experienced. Any emotionally-charged experiences you went through will influence the subconscious – good or bad.

For example, if you grew up poor and you had an emotional charge attached to that experience, your subconscious will believe that you deserve to be poor. If you were loved and cherished, your subconscious will believe that you deserve to be loved and cherished. 

As you can see, this can either work for you or against you when it comes to manifesting your desired reality. Fortunately, you can create the emotionally charged experiences that serve you.

Because your brain cannot distinguish between what is imagined and what is experienced, you can imagine emotionally charged experiences that increase your self-worth, thereby raising the ceiling on what you can manifest.  

By contrast, the 3D definition of self-worth is externalized—it’s determined by the perception of others and your achievements and failures.

This is folly; others wear their own “lenses”. Each person’s lenses are unique; they’re colored by their own experiences that tint and distort reality --they cannot objectively perceive you beyond that filter (this concept is also known as the perception-projection loop).

So, they simply can’t be the ones to tell you what you’re capable of. Only you can do that. And achievements and failures are concepts rooted in polarity, which is an illusion of the 3D reality. 

If you grant anything external (receiving validation, love, respect, accolades, money, appearance, etc.) control over your self-worth, then you allow those things to define the limits of your reality and metaphysical success.

Build Self-Trust to Boost Your Confidence

Instead, internalize your self-worth. Cultivate the experiences that make you feel worthy by simply imagining them.

For example, imagine someone who you know would be happy for your success congratulating you on whatever it is you want to manifest while feeling the validation, love, accolades, etc. The more you give that emotional experience to yourself, the more you will be signaling to your subconscious that you deserve it, and moreover, that you already have it. 

Another aspect of self-worth is confidence --- the root word of which is “fid”, meaning trust in Latin. You must build up your self-trust to increase your confidence. This means doing things you know you should do and not doing things you know you shouldn’t do.

You may think that those things don’t affect you especially when they are small, but the truth is your subconscious remembers everything and keeps the score. As you continue to prove to yourself that you are a person of your word, you will be more confident in your abilities and more convicted in the actions you take. 

Be Intentional About What You Give Attention To

Be on the lookout for synchronicities and notice how you played a part in them manifesting. Notice the connections between your inner world and outer circumstances.

By being intentional in this way, you are training the reticular activating system (RAS) in your brain. The RAS acts as a selective filter, filtering out what it deems irrelevant and drawing your attention to what it deems relevant. 

Since your brain simply cannot process all incoming information, it has developed certain shortcuts (also known as heuristics/cognitive biases). One of those mental shortcuts is the RAS.

 Have you ever noticed that once you learn something new or focus on something new you start seeing it everywhere? That’s your RAS at work. Another example is your ability to snap to attention upon hearing your name, even in a noisy environment. 

You can program this system to notice things related to your desired reality and filter out things that do not. Once you do, you’ll be tuned to the right frequency. Information and opportunities that you previously would not have noticed will be popping up all over the place. Noticing and taking advantage of those opportunities will help you attain your desired reality. 

Give Yourself Grace

Finally, give yourself some grace. You’ve been operating as the “old version of you” way longer than you’ve been operating from your new frequency. 

There may be moments when you have emotional reactions to things that the 3D reality shows you. You may have times when you lose sight of your true nature (an expression of God) and get wrapped up in unimportant or detrimental things. 

It’s ok. You have only fallen because you have risen. 

This is a dynamic personal growth journey that will continue for the rest of your life. It’s not important (or even possible) to be successful/high vibe all the time; things will naturally ebb and flow.

What’s important is to be resilient. Know that all paths (even the difficult ones) lead to one destination: your desired reality. 

I'd like to give credit to Nero on YouTube (thank you!), who helped me understand these concepts.

Advertisements are constantly telling us who we are, or who we should be. 

Commercials tell us we need more stuff, social media tells us we should look a certain way, and society generally accepts these propositions without question.

But let’s stop and ask ourselves – why?

Why do we as women need to wear makeup? Do we need to shave? Why do we need to dye our gray hair? Do we really need to get injections, have plastic surgery, lose weight?

The truth is, only the makers and marketers of those products have something to gain (money). We simply lose our time, money, and self-esteem.

Who are you really? At your core? 

You are not a walking billboard for someone else’s products. We don't have to be some replicated result of an imposed standard of beauty. 

You are love and you are light. You're a special star that shines all on your own without the need for any bells and whistles. 

If it makes you feel good to wear makeup or fix your hair a certain way, then by all means do it. Just make sure that you are doing it for yourself, not just mindlessly following the “rules” imposed on your gender, age, etc. You are free to live by your own definition of success.

Everybody is beautiful. Everybody. And this world needs your uniqueness. You have a flavor and flair that is different from anyone else’s. Embrace that magic ingredient that makes you, you and share it proudly.

I stopped shaving and dying my hair back in 2020 and it is still perceived as almost an act of rebellion. People have reactions of shock, disgust, and even anger.

But it’s not their fault that they initially feel this way. They have been conditioned their whole lives to see certain things as acceptable and others as taboo. These things take time to change. 

Now that people are feeling more comfortable identifying with non-traditional labels, I think the general consciousness is shifting. But you don’t need to be anything specific in order to embrace the unconventional.

I am a straight, 42-year-old woman and I consider myself to be feminine. I simply don’t shave, get plastic surgery, dye my hair, or wear makeup. It saves me time, effort, money, and frees me up to do more meaningful things with this short time I have here on Earth.

This “crunchiness” extends into other parts of my life as well. And it’s not just on principle. It’s to protect myself. Do you know what kind of poison is lurking in your self-care products, your food, your clothes, your household items? 

Things are not the way they used to be. Modern merchandise contains more unhealthy additives and contaminants than older versions of the same products. Food has become less nutritious over the past 70 years, and consumption of processed foods is at an all-time high. Harmful chemicals, dangerous dyes, and bioengineered ingredients have become the norm. 

Most commercial beauty products also contain toxic ingredients that can interfere with our hormones and are known to cause serious illnesses such as cancer. Don’t let the marketing of these products fool you into a false sense of security. They are not good for your body or your soul.

Companies have worked really hard and spent a lot of money to keep the truth hidden. For example, most people don’t stop to think about where their meat comes from.

Most fast-food restaurants, dine-in restaurants, and grocery stores sell meat that comes from factory farms. These animals suffer in deplorable conditions and die inhumane, unimaginable deaths. When you consume this meat, you also consume the suffering of that animal. 

Many commercial products also still conduct animal testing -- an antiquated, barbaric, unnecessary practice that again causes suffering and trauma on a massive scale, not only to the animals that are exploited, but also to you as the unwitting consumer of these products. 

Your skin is the largest organ of your body. When you apply commercial lotions, perfumes, deodorants, and makeup, you are introducing toxins to your body as a whole. Any one thing on its own is probably not a life-or-death big deal, but when you are constantly bombarded day in and day out with a multitude of untold poisons, your body can only do so much to fight them off and keep you healthy.

I am convinced that the reason why so many people are sick with cancer, heart disease, high blood pressure, anxiety, depression, etc. is due to the modern world. A lot of things that used to be “healthy” back in the day have now been reformulated to lower cost, lower quality versions that pose a threat to your immune system.

So, what can you do to protect yourself? 

Start reading labels. Research. Gravitate towards whole, organic food. Make your own stuff.  

Think for yourself –it’s not illegal yet.

It’s pretty easy to make your own skin care products. And it is the only way to be sure that you aren’t putting toxins in your body.

Did you know that the FDA does not regulate cosmetics? Also, makers of these commercial products are not required to disclose all the included ingredients. For example, to protect what are called trade secrets, companies are allowed to hide up to 200 harmful chemicals behind the term, “fragrance”. So, you don’t know exactly what you are putting on or in your body.

I make my own bath products, skin care, laundry detergent, and food with natural ingredients. And you can too. You don’t have to go crazy, even small changes-- one or two swaps can make a huge difference. 

Here are some of my favorite simple and natural recipes. I have included links to some of the products I used, which are on Amazon:

Simple & Healthy Recipes

Air Purifying Candles: Melted beeswax and coconut oil (about half and half), optional: essential oil.

No-Knead Crusty Artisan Bread: Mix 3 cups King Arthur bread flour, 1¼ tsp salt, and 1 packet rapid rise yeast. Add approximately 3 cups warm water (it will be sticky)—mix with wooden handle of spatula or silicone spatula and cover with saran wrap and a towel, let sit on top of oven heated to 250 for 2 hours. Dust fingers with a small amount of flour, scoop dough out of bowl, and plop onto parchment paper --don't worry about shape, it does not have to be perfect at all! You could also make 5-7 smaller rolls (this is my favorite way, honestly). Bake on parchment paper lined sheet tray at 425 for approximately 25 minutes. Let cool for at least half an hour before cutting.
*This also comes out great with 2 cups bread flour and 1 cup whole wheat, or even half bread flour and half whole wheat.
**I live at a high elevation, so this recipe may require more/less water and baking time depending on where you live

Face Oil: Mix castor oil, carrot seed oil, coconut mct oil, jojoba oil, rosehip oil, and frankincense oil.

Hair Oil: Mix castor oil, jojoba oil, argan oil, sweet almond oil, pumpkinseed oil, coconut mct oil, rosemary, peppermint, and lavender essential oil.

Body Butter: Melt mango butter and beeswax, add jojoba oil & mix.

Soap: Mix ½ cup distilled water, ¼ cup castile soap, 1 tbsp castor oil, 10 drops frankincense and 5 drops lavender essential oil.

Bath Soak: 1 cup Epsom salt, 1 cup dead sea salt, 1 cup pink Himalayan salt, 1 tbsp kaolin clay, 1 tbsp coconut milk powder, optional: dried flowers, essential oil.

Room Spray: Fill 1/3 of spray bottle with witch hazel, 30-50 drops essential oil, fill rest of bottle with distilled water.

Roll-on Perfume: 10-15 drops essential oil, fill rest of roller with sweet almond oil.

Morning tonic: Cut and smash handful of ginger root and a few pieces of turmeric, boil in 5 cups of water for 1 hour, strain and mix in 1 tsp of black pepper, 1-2 tbsp ceylon cinnamon (reheat to dissolve). Drink 1/2 - 1 cup in the morning, add juice of 1/2 lemon and 2 capfulls of apple cider vinegar.

Natural headache remedy: Fill large bowl with ice water and submerge face for a few seconds. Another option is to use an ice roller - I love this one!

Cleaning spray: Orange or lemon peels, white vinegar, distilled water.

Bamboo toilet paper: Did you know that regular toilet paper not only contributes to deforestation, but also contains PFAS, chlorine, bleach, and formaldehyde?

Thanks for reading! If you're interested in furthering your self-discovery journey, check out the instant download PDF of 70 self-discovery questions & 100 core values available in my Etsy shop:

*As an Amazon Associate I earn from qualifying purchases.

Gratitude-Colored Glasses

Are you familiar with the phrase “rose-colored glasses”? It’s used to describe a person who sees the world in a romanticized way, focusing only on the positive and failing to acknowledge any problems, perhaps leading to an unrealistically optimistic outlook on life.

On the flip side, sometimes when things aren’t going our way or we’re struggling with our mental health, we tend to look at things through a negative lens. We’re already expecting and accepting the worst. Even if something good were to happen, we might not even recognize it because our brains are trained to see the worst in any given scenario.

During these times especially, it is important to keep perspective. By looking at things through a lens of gratitude, we can more clearly see that while it may not be all good, it’s not all bad either. And there are always things to be grateful for. 

Putting on “gratitude-colored glasses” allows us to see the whole picture and to have a more positive outlook on life. We don’t ignore our problems; we simply allow gratitude to coexist with them.

We can identify our stressors and acknowledge our feelings while still giving thanks for our blessings. Rewiring the brain for positivity in this way makes us more resilient and better able to handle life’s difficulties with grace.

But it can be difficult to know where to start and exactly how to express gratitude in an effectual way. In this post, I will help you to:

-Identify Your Stressors,
-Name Your Emotions, and
-List Your Blessings

Only when you’re aware of the stressors in your life and the emotions that they stir up in you is it possible to heal with directed gratitude. It is my hope that these simple stress relief strategies will assist you in healing through gratitude and taking care of your mental health.

*All worksheets in this blog post + more are listed in my Kofi-shop.

Identify Your Stressors

Identifying the cause of your stress is the first step to managing it. When you know what your triggers are, you can avoid them or minimize their effects. Self-discovery and self-care go hand in hand.

Knowing your core values gives insight into why certain things stress you out. For example, if fitness is one of your core values, then missing workouts or allowing yourself to get out of shape could be causing you undue stress.

And knowing what helps you to combat the negative effects of those stressors gives you the power to protect your mental and physical health. For example, getting back into an exercise routine may help to alleviate that stress.   

Can you identify the causes of your stress? There are various sources of stress, but at the end of the day, we’re all human. So, no matter how different we might be, we still face common challenges in life.

Stress, “the silent killer”, is the root cause of countless physical and mental illnesses. In fact, the greater your stress load, the greater your chances of developing a stress-related illness.

The Social Readjustment Rating Scale (SSRS), also known as the Holmes and Rahe Stress Scale, is a self-assessment tool designed to help you determine the level of stress you are under. The higher your score, the more urgent it is for you to mitigate your stress levels in order to protect your mental and physical health. 

If you want to take the Stress Assessment, I’ve created a worksheet and it’s linked below along with a Stress Tracker Worksheet.

*It is important to note that this assessment does not account for individual stress tolerance as well as other variables and should not be relied upon as medical diagnosis or advice. 

Although there are countless specific causes of stress that vary from person to person, there are four main causes of stress for adults:

1.Death or illness/injury: This includes death of loved ones, debilitating injuries, chronic pain, illnesses (including those of loved ones, especially if you are a caretaker), and mental health issues.

2. Role change/new chapter in life: This includes school, retirement, getting married or divorced, having children, getting a new job, and moving.

3. Money/Work: This includes poverty, living paycheck to paycheck, debt, lack of sufficient income, unemployment, unsatisfaction with job/career, and lack of fulfillment when it comes to work.

4. Relationships: This includes interpersonal conflict, betrayal, break-ups, divorce, estrangement, and any sort of dysfunction in relationships.

Self-care is vital to managing stress. In addition to noticing what’s stressing you out, also notice what helps to calm you down. It may be necessary to set some healthy personal boundaries.

What works for one situation might not work in another, and techniques that you don’t think would work for you in theory may end up being the most effective in practice. Keep track of what works and what doesn’t so you can respond to stressors with your “go-to” activities.

Name Your Emotions

Maybe you’ve heard of the saying “name it to tame it”. It’s a simple stress relief technique that involves labeling your emotions as they arise. Naming your emotions helps to remind you that you are not your emotions, and your emotions are only temporary.

Keep in mind that even though some emotions may be more pleasant to experience than others, they are not inherently good or bad. Rather, all emotions are just feedback from our brain. We should be using that information to help ourselves, and not allow our emotions to override our rationality.

On a physiological level, when you name your emotion, you are engaging the left-brain (the side of the brain in charge of logic and language) and taming the right-brain (the side in charge of processing emotions).

Given the complex nature of feelings and emotions, it’s not always easy to identify the specific emotion you are feeling. For example, you may feel disgusted and angry with someone, but you may not be able to label that emotion as “contempt”. Simply do the best you can as you increase your emotional vocabulary.

There are six primary emotions from which all others flow: 1. Joy, 2. Sadness, 3. Fear, 4.  Anger, 5. Disgust, and 6. Surprise.

Here are some examples of more specific emotions falling under the categories of the first five primary emotions:

Joy

• Loving
• Thankful
• Peaceful
• Excited
• Amused
• Accepted
• Proud
• Liberated
• Confident
• Important
• Playful
• Inspired
• Curious
• Courageous
• Interested
• Amazed
• Optimistic
• Trusting
• Creative
• Intimate
• Valued
• Free

Sadness

• Hurt
• Guilty
• Ashamed
• Lonely
• Bored
• Tired
• Isolated
• Powerless
• Remorseful
• Abandoned
• Apathetic
• Vulnerable
• Fragile
• Grief-stricken
• Victimized
• Uninterested
• Overwhelmed

Fear

• Helpless
• Anxious
• Insecure
• Discouraged
• Rejected
• Persecuted
• Worried
• Inferior
• Excluded
• Inadequate
• Nervous
• Weak
• Confused
• Threatened
• Exposed

Anger

• Hurt
• Selfish
• Critical
• Jealous
• Irritated
• Threatened
• Frustrated
• Distant
• Suspicious
• Violated
• Hateful
• Bitter
• Betrayed
• Indignant
• Let down
• Offended
• Provoked

Disgust

• Disappointed
• Judgmental
• Revulsed
• Contemptuous
• Disapproving
• Ashamed
• Resentful
• Appalled
• Nauseated
• Embarrassed 

Here is the List of Emotions printable PDF:

Train Your Brain

As neuroscience teaches us, our brains are not set in stone. The way you see the world can change and grow throughout our entire life, thanks to neuroplasticity.  So, even if you have never engaged in gratitude practices before, you can still reap all the rewards of expressing gratitude regularly.

The more you do it, the more you will strengthen the neural connections that support an attitude of gratitude and rewire the ones that lead to negative thinking ruts. Meaning, you can literally change your brain and yourself.

In determining whether something is real or imagined, our brains look to how vividly we experienced something. But the brain encodes the vividness of both real and imagined stimuli in a similar way, thus making it difficult to tell the difference between reality and imagination (especially if you have a really good imagination). So, the more vividly you imagine something, the more it emphasizes the importance of that thing to your brain.

• Linger on Feelings of Gratitude

When it comes to healing through gratitude, think about experiences rather than just things you own. Zoom in on a positive experience that you are grateful for. Set 5 minutes aside to write about it. Relive the experience as you write about it. Feel as if you are in the moment again and visualize the events in great detail. Linger on your feelings of gratitude.

Blessings in disguise: Try doing this with negative experiences as well. Oftentimes, experiences that were not pleasant to go though in the moment still leave us with lessons for the future and opportunities to improve our character. We can feel gratitude for those lessons and opportunities.

• Practice Meditation

Meditation stills the mind. Instead of aimlessly jumping from thought to thought and being mindlessly reactive, we can regulate our thoughts and emotions. It helps us to be aware of our thoughts without judging them or allowing them to stick. This creates a sense of inner peace and a deeper connection to gratitude.

Meditation also has numerous health benefits, including lowered stress, better chronic pain management, increased concentration, elevated energy, improved sleep, decreased symptoms of anxiety and depression, lowered blood pressure, strengthened immune system function, improved memory, increased self-awareness, and enhanced mood.

In fact, a recent study at Georgetown found that a mindfulness-based stress reduction program was as effective as the use of an antidepressant in treating anxiety disorders.

By practicing meditation even for just 5 minutes a day, we can improve our mental health and our lives as a whole. You can incorporate mindfulness into your everyday life while doing everyday activities like breathing, eating, and showering. 

Try some types of meditation to see what works for you; there are so many, but to name a few: mindful mediation, guided meditation, transcendental meditation, walking meditation, vipassana meditation, metta/loving-kindness meditation, focused breathing, visualization meditation, mantra meditation, yoga meditation.

• Notice Your Negative Thoughts and Reframe Them Through the Lens of Gratitude

You are not your thoughts. Which means that whenever you have any thought, you can step to the side and look at it for what it is --- simply an idea or opinion produced by unconscious brain function.

So, when you have a negative thought, pause to acknowledge it, and then consciously reframe that thought through the filter of gratitude. For example, if you think, “I hate my life”, disrupt that negative thought and replace it with a grateful thought like, “Things aren’t perfect, but I love and appreciate many things about my life, including ____ (my pets, my freedom, my health, etc.)”.

Replace negative self-talk with gratitude. For example, if you think, “I’m a failure”, replace that thought with, “Failure is success in progress; I have learned valuable lessons from this trial.”  When Thomas Edison failed continuously at his attempts to create the lightbulb, he famously said, “I have not failed. I’ve just found 10,000 ways that won’t work.”

Or for example if you think, “I’m so behind on this goal”, replace that thought with acknowledgement and gratitude for all the little wins you’ve had along the way that you may have overlooked.

In your healing through gratitude journey, watch out for cognitive distortions. Our brains tend to give more weight to negative experiences than positive ones due to an inherent negativity bias. We can overcome these cognitive distortions (all-or-nothing thinking, overgeneralization, catastrophizing, etc.) by keeping things in perspective and filtering our experiences through the lens of gratitude.

Why Gratitude Works (Scientifically Proven)

By making your gratitude practice a habit, you are literally rewiring your brain to focus on the positive. Researchers have found that expressing gratitude is also linked to a multitude of health benefits, including:

• improved sleep
• reduced depression and anxiety
• fewer aches and pains
• increased self-esteem
• enhanced empathy, and
• improved overall well-being

According to a recent research study, gratitude writing is not only beneficial for well-functioning people, but also for those struggling with mental health concerns.

In that study, participants were divided into three groups – one group wrote a letter of gratitude to someone each week, the second group wrote about their thoughts and feelings regarding negative experiences, and the third group did not participate in a writing activity. All three groups received counseling services.

Those in the gratitude writing group reported significantly better mental health in the weeks following the study, as compared to the other two groups.

Even those who didn’t actually send their letters to the intended recipient -only 23 percent did - experienced the benefits of expressing gratitude. So, you don’t have to actually thank someone personally in order to heal through gratitude; it’s enough to express your gratitude in a private journal.

Furthermore, even when a gratitude practice is brief, it has lasting effects on the brain. When the researchers in this study compared the brain activity of those who wrote gratitude letters to those who did not, they showed more activation in the medial prefrontal cortex even three months after the letter writing.

But writing a thank you letter isn’t the only way to experience the benefits of gratitude. Expressing gratitude in any way lowers stress hormones in the body and compels our brain to release dopamine and serotonin, the body’s “feel good” chemicals. It contributes to happiness and contentment with life no matter the external circumstances – a natural anti-depressant.

Count Your Many Blessings, Name Them One by One

When I was little, my mother used to often tell me to count my blessings. That advice has remained pertinent in my adult life; the simple act of counting my blessings has helped me get through some pretty stressful situations.

It’s not always easy to see the silver lining when you’re in the middle of a storm. Focusing on your blessings can help keep things in perspective when it seems like they’re spiraling out of control.

Gratitude is a powerful antidote to many ailments. Try directing your attention to all the blessings in your life and see if you don’t feel better about your situation.

Also, focusing on your blessings multiplies them; energy flows where attention goes. So, the more you feel and express gratitude for all your many blessings, the more blessings you will have to be grateful for.

It can be difficult to know exactly how to express your gratefulness other than just thinking about what you’re grateful for. So, here are some gratitude activities to provide you with some direction and an outlet for your feelings of gratitude.

• Gratitude Log:

Something I started doing for myself was keeping a log of all the little things for which I am grateful. It helps to write things down as soon as they happen, so you don’t forget. Try writing just one thing per day or whenever something happens. In this book, you can also include breakout pages dedicated to reliving experiences and lingering on gratitude like we talked about earlier in this post.

• Gratitude Activities:

These healing through gratitude activities will help train your brain to linger on the positive things in life, however small, and remind you to take nothing for granted.

Gratitude Journal Prompts:

When expressing gratitude, it can help to have some prompts. (Ex: I am grateful for this blessing in disguise: ______, I am grateful for this simple pleasure: _________, I am grateful for this test of character: ______, etc.)  You could spread these gratitude journal prompts out over time or write down one thing you are grateful for every day for 30 days in a row (30-day gratitude challenge!).

Here are the Gratitude Worksheets in printable PDF form:

Bible Verses for Gratitude (and All Kinds of Emotions)

“Count Your Blessings” is a beautiful hymn that reminds us to remain steadfast through life’s challenges, knowing that God is over all:

Verse 1: When upon life’s billows you are tempest-tossed, When you are discouraged, thinking all is lost, Count your many blessings, name them one by one, And it will surprise you what the Lord hath done.

Chorus: Count your many blessings, name them one by one, Count your many blessings, see what God hath done, Count your blessings, name them one by one, Count your many blessings, see what God hath done.

Verse 2: Are you ever burdened with a load of care? Does the cross seem heavy you are called to bear? Count your many blessings, every doubt will fly, And you will keep singing as the days go by.

Verse 3: When you look at others with their lands and gold, Think that Christ has promised you His wealth untold; Count your many blessings-money cannot buy Your reward in heaven, nor your home on high.

Verse 4: So, amid the conflict whether great or small, Do not be discouraged, God is over all; Count your many blessings, angels will attend, Help and comfort give you to your journey’s end.

Regardless of your religious beliefs, The Bible is a wellspring of inspirational quotes and encouragement. There are scriptures for just about every situation you could go through and every emotion that you feel; there are bible verses for encouragement, hard times, anxiety, healing, gratitude, etc.

I often look to The Bible for strength during times of hardship, but it’s important to pray in times of joy and abundance, not only in times of need. Think about your relationships with people – in healthy relationships, you’re there for each other through the ups and the downs, celebrating during the wins and consoling during the losses. It should be that way with God too (or whatever higher power you believe in).

This color-coded Bible Verse Jar is a fun activity to help you on your spiritual journey. Here’s how it works: color-coded bible verses for every emotion are placed inside of a jar (example: Joyful=yellow, Sad=blue, Angry=peach, Scared=pink, Thankful=green).

When you are feeling joyful, sad, angry, scared, or thankful, pick a piece of paper with the corresponding color and read that bible verse.

DIY Scripture Jar

The “Do It Yourself” (DIY) Bible Verse Jar is a fun and inexpensive craft you can do that does not take much time. Create your own scripture jar by printing out the bible verses on colored paper, cutting them into strips, folding them, and placing them inside a jar.

This bundle has everything (except paper) that you need to make your own bible verse jar for emotions: printable bible verses for jar, color code key, and jar label.

This is the paper I used for my Bible Verse Jar. You can buy it from Amazon, I've included the link below: 

DFY Scripture Jar

If you don't want to make this yourself, you can purchase it ready-made! The "Done for You" (DFY) Scripture Jar makes a thoughtful gift. And with 70 bible verses, it truly is the gift that keeps on giving!

Color-Coded Bible Verses for Emotions 

Here are the categories and bible verses – I’ve chosen to use the NIV translation for this project. If you’re doing this yourself, feel free to come up with different categories (it doesn’t have to be these emotions, or even emotions at all!) and/or bible verses.

1. Joyful (Lively Lemon) 2. Sad (Breezy Blue) 3. Angry (Punchy Peach) 4. Scared (Bubble Gum) 5. Thankful (Merry Mint) 6. Surprise Me! (White)

Joyful

• This is the day the LORD has made; let us rejoice and be glad in it. Psalm 118:24
• But let all who take refuge in you be glad; let them ever sing for joy. Spread your protection over them, that those who love your name may rejoice in you. Psalm 5:11
• But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control. Against such things there is no law. Galatians 5:22-23
• Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.1 Thessalonians 5:16-18       
• Rejoice in the Lord always. I will say it again: Rejoice! Philippians 4:4
• You make known to me the path of life; you will fill me with joy in your presence, with eternal pleasures at your right hand. Psalm 16:11  
• Though you have not seen him, you love him; and even though you do not see him now, you believe in him and are filled with an inexpressible and glorious joy, for you are receiving the end result of your faith, the salvation of your souls.1 Peter 1:8-9
• I know that there is nothing better for people than to be happy and to do good while they live. That each of them may eat and drink, and find satisfaction in all their toil—this is the gift of God. Ecclesiastes 3:12-13
• The precepts of the Lord are right, giving joy to the heart. The commands of the Lord are radiant, giving light to the eyes. Psalm 19:8
• May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.  Romans 15:13                                                                 

Sad

• So with you: Now is your time of grief, but I will see you again and you will rejoice, and no one will take away your joy. John 16:22
• Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. Romans 5:3-4
• Be joyful in hope, patient in affliction, faithful in prayer. Romans 12:12
• Blessed are those who mourn, for they will be comforted. Matthew 5:4
• The LORD is close to the brokenhearted and saves those who are crushed in spirit. Psalm 34:18
• Blessed is the one who perseveres under trial, because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him. James 1:12
• The righteous person may have many troubles, but the Lord delivers him from them all. Psalm 34:19
• I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world. John 16:33
• For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. 2 Corinthians 4:17
• The light shines in the darkness, and the darkness has not overcome it. John 1:5

Angry

• But I tell you: Love your enemies and pray for those who persecute you. Matthew 5:44
• “In your anger do not sin”: Do not let the sun go down while you are still angry, and do not give the devil a foothold. Ephesians 4:26-27
• My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry. James 1:19
• A gentle answer turns away wrath, but a harsh word stirs up anger. Proverbs 15:1
• Fools show their annoyance at once, but the prudent overlook an insult. Proverbs 12:16
• The Lord will fight for you; you need only to be still. Exodus 14:14
• But to you who are listening I say: Love your enemies, do good to those who hate you, bless those who curse you, pray for those who mistreat you. Luke 6:27-28
• Do not repay evil with evil or insult with insult. On the contrary, repay evil with blessing, because to this you were called so that you may inherit a blessing. 1 Peter 3:9
• For if you forgive other people when they sin against you, your heavenly Father will also forgive you. Matthew 6:14
• So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets. Matthew 7:12

Scared

• When I am afraid, I put my trust in you. Psalm 56:3
• The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged. Deuteronomy 31:8
• Cast your cares on the LORD and he will sustain you; he will never let the righteous fall. Psalm 55:22
• The LORD is my rock, my fortress, and my deliverer; my God is my rock, in whom I take refuge. He is my shield and the horn of my salvation, my stronghold. Psalm 18:2
• Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid. John 14:27
• Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. Philippians 4:6-7
• For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline. 2 Timothy 1:7
• Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me. Psalm 23:4
• For we live by faith, not by sight. 2 Corinthians 5:7
• But even if you should suffer for what is right, you are blessed. “Do not fear their threats; do not be frightened.” 1 Peter 3:14

Thankful

• Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.1 Thessalonians 5:16-18
• If you remain in me and my words remain in you, ask whatever you wish, and it will be given you. John 15:7
• I can do all this through him who gives me strength. Philippians 4:13
• I will give thanks to you, Lord, with all my heart; I will tell of all your wonderful deeds. Psalm 9:1
• And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him. Colossians 3:17
• Let the peace of Christ rule in your hearts, since as members of one body you were called to peace. And be thankful. Colossians 3:15
• Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you. Luke 6:38
• Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. Psalm 100:4
• All this is for your benefit, so that the grace that is reaching more and more people may cause thanksgiving to overflow to the glory of God. 2 Corinthians 4:15
• Through Jesus, therefore, let us continually offer to God a sacrifice of praise--the fruit of lips that openly profess his name. And do not forget to do good and to share with others, for with such sacrifices God is pleased. Hebrews 13:15-16

Surprise Me!

• In my Father's house are many rooms; if it were not so, I would have told you. I am going there to prepare a place for you. John 14:2
• Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. 1 Corinthians 13:4-5
• Therefore, my dear brothers and sisters, stand firm. Let nothing move you. Always give yourselves fully to the work of the Lord, because you know that your labor in the Lord is not in vain. 1 Corinthians 15:58
• Be on your guard; stand firm in the faith; be courageous; be strong. 1 Corinthians 16:13
• For everything that was written in the past was written to teach us, so that through the endurance taught in the Scriptures and the encouragement they provide we might have hope. Romans 15:4
• Your beauty should not come from outward adornment, such as elaborate hairstyles and the wearing of gold jewelry or fine clothes. Rather, it should be that of your inner self, the unfading beauty of a gentle and quiet spirit, which is of great worth in God’s sight. 1 Peter 3:3-4
• Teach me to do your will, for you are my God; may your good Spirit lead me on level ground. Psalm 143:10
• Above all else, guard your heart, for everything you do flows from it. Proverbs 4:23
• Commit to the Lord whatever you do, and he will establish your plans. Proverbs 16:3
• Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well. 3 John 1:2
• The world and its desires pass away, but whoever does the will of God lives forever. 1 John 2:17
• Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 1 Peter 5:8
• If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. James 1:5
• For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. John 3:16
• And so we know and rely on the love God has for us. God is love. Whoever lives in love lives in God, and God in them. 1 John 4:16
• Jesus looked at them and said, “With man this is impossible, but not with God; all things are possible with God.” Mark 10:27
• Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up. Galatians 6:9
• Therefore I tell you, whatever you ask for in prayer, believe that you have received it, and it will be yours. Mark 11:24
• Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight. Proverbs 3:5-6
• So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets. Matthew 7:12

I hope this blog post has helped you to heal through gratitude. Do you have a favorite gratitude practice or bible verse that I haven’t mentioned? Let me know in the comments!

Create Your Own Self-Care Plan
“Before anything else, preparation is the key to success.” – Alexander Graham Bell

Do you feel like self-care should be a priority, but you just don’t take time for yourself (or not enough time for yourself)?

If so, you need a self-care plan!

The best way to ensure that you practice self-care regularly is to have a plan.

A self-care plan is a preventative tool that will help you cope with life’s inevitable adversities.

Because you’re not exactly in the best position to be making calm, rational decisions once you’re already in the middle of a crisis. And self-care can easily fall by the wayside when life gets chaotic.

Having a plan in place ahead of time will help you to be resilient and maintain control over your health during stressful times.

Self-Care Worksheets- Printable 28-page PDF
Checklist, Assessment, Ideas & more

Self-Care is Crucial for Your Health

Self-care is crucial for all aspects of your health: physical, mental, and spiritual. That’s why it’s good to take a holistic approach when creating your self-care plan – one that will take all these aspects into account.

The relationship you have with yourself must be protected and nurtured --when you make self-care a habit, your body, mind, and soul will thank you!

You are the only person that will be with you for your entire life. And you know yourself better than anyone else.

So, it’s really up to you to decide what types of self-care will help you in what situations and what changes need to be made in order to ensure that you get the self-care that you need.

For example, if you are an introvert, HSP, and/or empath, you have to be especially protective of your mental health and make sure you don’t get drained from others’ energies, traumas, etc.

Why is it So Hard to Practice Self-Care?

We all know that self-care is important … so then, why is it so hard to practice?!

I can think of at least three reasons:

1. False Assumptions About Self-Care

Many people feel guilty about taking time for themselves and may even believe that self-care is selfish (which couldn’t be further from the truth!) False assumptions/beliefs about self-care also include:

-self-care is expensive
-it takes too much time
-self-care must be earned
-it’s only for women
-self-care is basically just pampering

Debunking these self-care myths is key to overcoming the self-care hurdle. The truth is:

-the best things in life are free and so are many types of self-care
-taking care of yourself doesn’t have to be time consuming – in fact, some forms of self-care only take a few minutes, and some don’t require any extra time at all!
-self-care is an inherent need we all have as human beings, not a reward to be earned
-self-care knows no gender, color, ethnicity, age, etc. – again, it is an inherent need we all have as human beings
-those who consistently practice self-care are more productive, less stressed, more confident, and more resilient

2. Lack of Self-Care Examples

Another reason why self-care is so hard to practice is that it can be confusing to understand what self-care actually is. Self-care is not just bubble baths and a skin care routine --- it also encompasses other things you do to enhance your physical, mental, and spiritual well-being.

Some examples of self-care ideas include:

-drinking enough water, eating healthy
-social media detox
-meditation/breathing exercises
-yoga/exercise
-limiting interaction with negative people
-spending time in nature
-taking an aromatherapy bath
-taking time for your hobbies
-expressing gratitude
-sleeping
-volunteering/fulfilling your purpose
-self-compassion
-setting boundaries/ saying “no”

*Here’s a list of 33 self-care ideas for physical self-care, mental self-care, and spiritual self-care.

3.Bad Habits/Lack of Good Habits

The third reason it’s so hard to practice self-care is bad habits -- or lack of good ones.

Throughout our journey, we develop coping mechanisms to deal with stress, loss, sorrow, anger, abandonment, betrayal, and all of life’s trials and tribulations.

But some of these coping mechanisms are not healthy. So, the first step to establishing a self-care routine is often replacing hurtful habits with healing habits.

For example, instead of drinking alcohol to relax, drink herbal tea. Cut out negative self-talk and repeat positive affirmations instead. When you’re angry, don’t react immediately– breathe, do yoga, and give yourself time to calm down.

As with establishing any new habit, the more consistent you are in your practice, the more “second nature” it will become.

That’s why you need a self-care plan that you will stick to through thick and thin.

Things That Can Interfere with Your Self-Care 
(but don’t let them!)

It’s essential to have self-care habits in place so you’ll be ready for whatever life throws at you.

How will you deal with an unexpected stressful event? Do you have measures in place to help you stay on track with your self-care?

You cannot afford to neglect yourself during difficult or busy times; in fact, it's during these times that self-care is the most important!

Some major life events that can interfere with your self-care routine include:

1. Getting Married/Planning a Wedding

Getting married is one of life’s most momentous, transformative occasions. 

Major life events like this, although happy and exciting, can also be stressful.

A 2020 study found that 72% of soon-to-be newlyweds use the terms “very” and “extremely” to describe wedding planning stress.

Certainly, there are many stressors associated with planning a wedding … just to name a few:

-Having a safe event in light of COVID-19
-Trying to stay within a budget
-Managing RSVP’s
-Choosing a menu
-Whittling down the guest list
-Coming up with contingency plans (what if it rains?!)
-Dealing with family members
-Organizing vendors
-Having to postpone

During this time, it is important to recognize what is in and what is out of your control.

And it is also important to remember that this is supposed to be a joyous time. So, pamper yourself in the time leading up to the big day!

Self-care for the bride-to-be is crucial – make time to just relax and be mindful. You deserve a slot on that busy schedule of yours.

Having a self-care plan that you stick to in the midst of all the wedding planning will help you to keep calm, stay healthy, and mindfully enjoy the process.

For those of you looking for the perfect stress relief gift for the bride-to-be, check out our spa box on Etsy:

Bride to Be Stress Relief Gift, Self-Care by 3D Success on Etsy

2. Coping with Loss/Grief

Those who are grieving the loss of a loved one often forget to take care of themselves.

Although everyone experiences and deals with loss differently, grief can disrupt major components of physical and mental health - sleep, appetite, hygiene, energy levels, etc.

And for some, the emotional toll of any type of loss (loss of a loved one, a job, a beloved pet, a relationship, a medical diagnosis) can become all-consuming.

While it’s natural to take the time you need to grieve in a way that’s healing for you, you must also be sure to continue practicing self-care during any time of loss or crisis.

These are the times when having a self-care plan (that you'll stick to!) will really benefit you. You won’t have to think about what to do when you’re in distress – you will already have a plan in place, an established routine that works for you. 

Coping with losing a loved one is never easy and it can be difficult to know how to support a friend/family member during this time.

If you’d like to express your condolences while encouraging them to practice self-care, consider these care packages or our sorry for your loss gift set on Etsy:

Sympathy Care Package, Self-Care by 3D Success on Etsy

3. Having a Baby

Many new moms let their self-care fall by the wayside after they give birth.

It seems impossible to find time for self-care with all the responsibilities that come with a new baby.

Some new mothers may even struggle with guilt when they attempt to take time for themselves.

However, this is where a self-care plan comes in handy!

During the postpartum period, it is especially critical to:

-support your body as it recovers and rebuilds, and
-support your mind as it adjusts and refocuses.

Keep in mind the old adage, “you can’t pour from an empty cup.” In order to take care of others, you must take care of yourself. And doing so allows you to be better at everything else you do.

Don’t wait until your cup is empty to practice self-care – make sure it stays filled.

Stick to your self-care plan!

Obviously, changes can be made to an existing self-care plan for many reasons including having a baby. The important thing is to regularly engage in the self-care habits that help you to stay happy and healthy.

Know a new mama who needs some pampering? Try our organic essential oil-based relaxation kit on Etsy:

Take Some Time for Yourself Care Package, Self-Care by 3D Success on Etsy

Creating Your Self-Care Plan

Now, it’s time to create your very own self-care plan!

This personalized plan will help you to maintain your overall health & well-being on an everyday basis as well as during high-stress situations.

So, if you’re committed to making self-care a priority, let’s get started.

Determine Your Current Stress Level

This can be a real eye-opener.

Often, we don’t even realize how stressed we really are or what is actually causing the stress.

So, the first step in creating a self-care plan is to assess your current stress level and identify your major stressors.

Once you’ve identified your stressors, you can determine how to lessen or eliminate them.

*There is a Stress Assessment and Quiz in the Freebie Library to help you with this.

Stress and anxiety manifests differently for everyone, but common warning signs of overwhelm/too much stress include:

-insomnia
-irritability
-fatigue
-isolating yourself
-feeling overwhelmed
-indecisiveness
-weakened immune system
-eye twitches
-labored breathing
-tight/sore muscles
-headaches
-lack of concentration
-low libido
-upset stomach
-memory problems
-mood swings
-angry outbursts

And stressors often have to do with:

-health
-finances
-relationships
-work
-housing/moving
-school
-traumatic events
-safety/security
-overextending ourselves
-mental health issues

How Do You Currently Deal with Those Stressors?

Now that you’ve identified your stressors, it’s time to reflect on how you are currently dealing with them.

Are you coping in a healthy way? Or do your coping mechanisms actually make things worse?

Examples of unhealthy coping mechanisms include:

-smoking cigarettes
-drinking alcohol/drug abuse
-sleeping too much
-overspending
-avoidance
-catastrophizing
-ruminating
-over/under eating
-overworking
-not prioritizing things that matter the most

And examples of healthy coping mechanisms include:

-exercising (releases endorphins and serotonin, natural stress-relievers)
-meditating
-practicing yoga
-breathing exercises
-aromatherapy with essential oils
-affirmations
-journaling
-expressing gratitude (Gratitude worksheets available in the Freebie Library)
-creating/hobbies
-doing a brain dump (Brain Dump worksheets available in the Freebie Library)
-setting boundaries/saying no
-social media detox
-spending time in nature
-treating yourself to a luxury spa box

Connect Those Stressors to the Self-Care Activities that Help You

First, consider if there are any stressors that you can:

-eliminate
-avoid or limit your exposure to, and/or
-reframe your mindset regarding

For example: toxic relationships, clutter, negative thoughts, complaining, unreasonable expectations, unhealthy diet, sedentary lifestyle, multitasking, procrastinating, etc.

Remaining unavoidable stressors must be connected to healthy coping mechanisms.

Notice what forms of self-care help you to remain calm during stressful situations. 

For example, you may find that it helps to mindfully color while drinking tea when you’re feeling overwhelmed. Or that it helps to do yoga when you’re angry. Or that you feel happier and more energized when you eat plenty of fruits and veggies. 

Whatever self-care activities work for you, make note of them.

Be Specific & Write it Down

Which brings us to the last tip I’d like to give you for creating your self-care plan...

As with any goal, your chances of success increase if you are specific and you write it down.

When you’re feeling stressed out, what will you do? What will you avoid?

Give yourself a visible reminder of your commitment to making self-care a priority. This could be in the form of your self-care plan, a quote, anything that reminds you to take care of yourself.

When practicing self-care, note what works in certain situations and what doesn’t. It may help to think of it in terms of stressors and their self-care antidotes.

For example, the Stressor might be an upcoming exam and the self-care antidote is a candlelit bath.

The Stressor might be an overpacked schedule and the self-care antidote is cancelling plans and enjoying a cozy night of TV at home by yourself.

Or the stressor might be that you’re feeling overwhelmed, and the self-care activities/antidotes are doing a brain dump and decluttering your physical environment.  

Keep track of your progress and make note of any changes you want to make. If one type of self-care activity didn’t work as well as another, that’s something to pay attention to!

Review your progress periodically to make sure your needs are being met and make any necessary adjustments to your self-care plan along the way.

Self-Care Plan Worksheets

Don't forget to download these self-care worksheets I made to help you create your self-care plan! You can get them in my Etsy shop -- available in printer-friendly black and white. 

Stress Tracker, Stressors & Self-Care Activities Diary

Self-Care Tracker, Monthly Goals

Healthy & Unhealthy Self-Care Habits,
Warning Signs of Too Much Stress

Self-Care Reminders – Quotes & Positive Affirmations,
Things I Am Grateful For

I hope this post helped you to create your own self-care plan. I wish you all the best in creating it and sticking to it!

Please share in the comments … what’s your “go-to” self-care activity?

Share this & help someone else!

*Related post: How to Create a Personal Development Plan (ultimate guide with examples of personal development goals)

* This post was originally published on November 25, 2019 and has been updated.

“Gratitude is the healthiest of all human emotions. The more you express gratitude for what you have, the more likely you will have even more to express gratitude for.” -Zig Ziglar

Thanksgiving is almost here (yay!), so it’s the perfect time to count our blessings.

No matter our station in life, we have many things to be grateful for.

And research shows that to express gratitude for what we have has many benefits, including overall enhancement of well-being...it's also one of the best self care ideas for stress relief (which we could all use this year!). 

Considering the extensive advantages, you may want to consider instituting a gratitude practice year-round!

But even when we are grateful, it's not always easy to know how to express that gratitude.

That's why I've put together some gratitude journal prompts and activities for you! Maybe you can give them a try with your family this Thanksgiving.

Show someone special that you're grateful for them by sending them a personalized care package this holiday season! 

Express Gratitude: Things to Be Grateful For

There are lots of things to be grateful for.

Sadly, our fast-paced, technology-driven lives can cause us to overlook some of the simpler (yet important) things.

But by focusing on these simple things, we can significantly increase our happiness and well-being.

Regularly expressing gratitude helps keep us to focus on the positive and keep things in perspective when we are overwhelmed and nearing burnout.

It cultivates a mindset that changes our entire outlook on life!

Gratitude Habits

A classic exercise called “three good things” helps us to bring all the things we should be grateful for into focus.  

Here’s how you do it:

Before going to bed, reflect upon your day and write down three good things that happened. Think about why those things happened and express gratitude for them.   

Gratitude journaling is another healthy habit that can have transformative results.

There are many ways to keep a gratitude journal. You could write down things you are grateful for upon waking in the morning or before going to bed at night.

Or you could write down something you are grateful for the moment it happens.

You could name as many small things as you can think of or you could select one (or a few) to express your gratitude for in a more in-depth way.

Or focus on certain topics like your relationships, your health, nature, etc.

Here are some gratitude journal prompts and activities that help me personally.

I hope they help you too! Maybe you can try doing some of them with your family over the Thanksgiving weekend.

Gratitude Journal Prompts

I am grateful for this:

Gratitude Activities

Gratitude Jar

Each day write down one thing you are grateful for on a piece of paper. Fold it and place it into the jar. Open the jar whenever you’re feeling overwhelmed.

Gratitude Rock

Find a rock you like (because of the color, texture, or pattern, or because it’s from a special place, etc.) Whenever you’re feeling overwhelmed, hold the rock and remember all the things you are grateful for. Take a moment to be mindful and focus on the positive.

Gratitude Walk

Go for a walk outside. Nature has an amazing ability to calm the nerves, lift the spirit, and clear the head. As you walk, look in awe at the natural beauty all around you. Think of the things you are grateful for that you typically take for granted such as the air that fills your lungs, the trees that give you shade, or the legs that allowed you to go on the walk in the first place.

Happy Thanksgiving!
 

 Over to you … what are you grateful for? Leave a comment!

Share this & help someone else!

Head over to the Freebie Library (a regularly updated collection of free downloadable content) to download your Gratitude Prompts and Exercises.

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.

Share this & help someone else!

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.

Share this & help someone else!

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.

Share this & help someone else!

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!