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

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

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

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

What Makes Moving So Stressful?

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

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

-Financial constraints

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

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

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

-Time constraints

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

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

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

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

-Disruption to Routine

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

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

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

-Change/Fear of the Unknown

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

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

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

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

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

-Labor & Logistics

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

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

Tips for an Easier Out-of-State Move

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

Have a plan

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

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

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

Start early

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

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

Overestimate time & expenses

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

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

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

Give yourself a buffer.

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

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

Be organized & methodical

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

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

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

Visualize yourself doing it

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

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

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

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

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

Practice self-care

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

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

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

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

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

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

Printable Moving Checklist PDF

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

It includes:

Share this & help someone else!

 Share this & help someone else!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

How Do I Deal With Difficult Times in My Life?

One small thing

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

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

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

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

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

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

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

So just do something, no matter how small.

Change of scenery

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

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

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

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

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

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

Clean, organize, and decorate

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

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

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

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

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

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

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

Distract yourself

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

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

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

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

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

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

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

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

Lift weights

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

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

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

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

Protect your peace

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

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

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

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

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

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

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

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

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

Help others 

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

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

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

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

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

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

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

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

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

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

Ask for help/self-help plan

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

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

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

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

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

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

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

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

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

Take Care of Yourself

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

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

 Share this & help someone else!

24 hours in a day.

4,732 things to do.

Only 1 you.

If you’re struggling with time management, you probably feel like you’re always busy, being pulled in a million different directions and there’s just not enough time to get everything done.

While there are indeed only 24 hours in the day, there are ways to make your day go smoother, calmer, and more efficient.

It all comes down to prioritization and organization.

Here’s how to prioritize tasks on your “to-do list” and get more done while still having time to relax.

* 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.

Where Does My Time Go?

The first order of business is to evaluate your current methods of time management.

Do you have any systems, habits, or routines in place to boost your productivity and keep yourself on track?

If you aren’t sure how you manage to be so busy and yet still not accomplish much, it’s a good idea to see exactly how much time you are spending on various tasks throughout the day.

One way to do this is by logging all your daily activities on a time tracker for a few day, or at least 24 hours.  

(If it’s going to social media or TV, it might be time for a digital detox!)

In order for this to work, you must be honest. No one has to see the tracker but you.

The time tracker will show you where all your time is going. When you look at your log, pay attention to:

-What things are taking your attention away from what’s most important to you?

-Which manual processes can be automated? Are there any that can be delegated for free/low cost?

-When are you most productive/energetic? Keep that in mind when making your schedule in the future and plan to do your most important or difficult tasks during those times whenever possible.

Make Things Easier and More Efficient for Yourself

As I mentioned earlier, the key to better time management is prioritization and organization.

They go hand in hand.

You must first decide what’s most important to you and then organize your schedule around that.

Remember that you only have so many hours in a day and you are only one person so be realistic with how much you can actually do while still leaving some flexibility in your schedule for self care and unforeseeable things that might pop up.

Everything can’t be a priority, so it’s up to you to evaluate and prioritize tasks and then say no and set boundaries.

Things will also go a lot smoother if you organize your physical space as well. Clutter not only takes up space in your home, it also takes up space in your mind!

So, be ruthless when decluttering – reduce or eliminate those distractions as much as possible. Remember that it takes about 20 minutes to refocus after being distracted from a task.

And once again, it comes down to what’s more important to you? A clutter-free space in which you can be productive – or the stuff?

This reminds me of something that the ladies from The Home Edit like to say – you either get the item or you get the space. Choose wisely.

How to Schedule Your Day for Productivity (and Relaxation)

A surefire way to kill your productivity is to overload your schedule.

Then, you won’t be able to do anything at all because you’re so burnt out. Or, the quality of your work will suffer to such a degree that you might as well not have done anything at all.

So, keep that in mind when planning your to-do’s for the day.

Prioritize tasks, pad your schedule and leave some space “blank” for personal time.

It is imperative to maintain flexibility to account for the realities of life. We all know that things don’t always go as planned so “expect the unexpected” – (any fellow Big Brother fans reading this? )

Setting boundaries is a crucial skill to have when it comes to time management. You have to say no to some things in order to say yes to others. So, once again, choose wisely.

Streamline your workflow and routines whenever possible to avoid decision fatigue.

Try to prioritize tasks that will save you time and energy in the long run. For example, instead of deciding what to make for dinner each day and then cooking it, why not plan ahead of time? Maybe even do some meal prep for the week - one less thing for you to worry about.

Is It Good to Multitask?

There are some times when it’s good to multitask. Like when you are washing dishes and being mindful at the same time. Or when you are doing yoga and meditation at the same time.

And then there are times when it is not good to multitask. Like when you are spending time with your family. Or when you are driving. (Put the phone down!)

Research actually shows that it hurts your brain to multitask and actually hurts productivity more than it helps.

A more efficient alternative is task batching. Simply group similar tasks together and complete them at the same time.

For example, I post an average of 20 pins a day on Pinterest as part of the marketing for my blog… but I don’t actually pin every day. Rather, I take a few hours out of one day to schedule my pins for the entire week using Tailwind, an automated social media scheduler.

Batching tasks together solves the problem of having to switch tasks (which leads to reduced efficiency and accuracy) and allows your brain to do what it does best – focus on one thing at a time.

Take Out Threats to Your Success

When it comes to time management, it’s not all about offensive tactics – there are some defensive ones to employ as well!

Threats to your success are everywhere – your phone, your computer, Netflix, junk food, negative people in your life … the list goes on and on.

Some of the main things that interfere with success include:

-Procrastination

There is often an underlying cause of procrastination. It’s not usually just because someone is lazy (although that’s definitely a real possibility).

One of the reasons you might be procrastinating is lack of clearly defined goal. When you don’t know what exactly you’re working towards, it’s hard to focus your efforts.

Have you thought about creating a personal development plan? It can help you get clear on what you want to do with your life and what needs to change in order to make that happen.

-Stress & Anxiety

Another underlying reason for procrastination is stress. When you’re stressed out, it’s hard to focus and be productive. If this is something you struggle with, check out these articles on building resilience and natural remedies for anxiety.

-Mindset/Perception

Some experts argue that overwhelm is state of mind, just like happiness. It’s not the sheer number of things you have going on that makes you overwhelmed. It’s how you view those things.

So, how do you think about your responsibilities/obligations?

Examine your internal dialogue. Make sure you are using positive language with yourself.

Try switching your mindset from “get to” instead of “have to”. For example, I get to work out instead of I have to work out.

-Lifestyle

Lifestyle factors influence just about everything from mental health to productivity.

If you’re not getting enough sleep and you’re not feeding yourself the right nutrients, your body and mind simply cannot perform well.

Make sure you are getting at least 7-8 hours of sleep a night. Eat plenty of fruits and vegetables. Limit your sugar and refined food intake. Exercise on most days.

You’ve heard it all before – but these are the absolute most important things you can do to improve your life as a whole, not just increase your productivity.

How Do I Prioritize Tasks on My To-Do List?

If you are overwhelmed, there is a good change you have a skewed sense of priorities.

What I mean by that is - you aren’t living in alignment with your true values. You aren’t focusing your efforts on what’s most important to you.

In order to get the most important tasks done, you must prioritize your goals and then strategically eliminate the lesser priority tasks.

Keep in mind that everything can’t be important. There can only be one top priority. If you are trying to do a million things, chances are the one thing that’s most important to you is not being given the attention it deserves.

So, ask yourself what you are missing out on by not prioritizing tasks that are most important to you and eliminating what’s not. The answer to that question will help you to understand the heavy costs of continuing your behavior.

To-Do Lists vs. Long Term Goals

Some people have one giant to-do list with everything on it.

And that’s why the list never gets done.

To-do lists should only include things that can be done now and completed in one step.

Aspirational “to-do’s” and projects that take multiple steps to complete should be saved for your brain dump.  (unfinished business creates stress – try writing things down to take a load off your mind).

However, the same principle applies when it comes to completing long term goals – what’s one thing you can do right now to move yourself closer to accomplishing your goal. What’s your next action step?

If it’s something that takes no more than 10 minutes, do it immediately.  

If it’s a multi-step goal that will take a while to complete, chunk it down into smaller goals until you have one thing that you can accomplish right away.

Or else, you may become so overwhelmed by the thought of the big goal that you never actually start to work towards it. Remember,

"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway." - Earl Nightingale

Tackling Your Goals One Step at a Time

The Chunking Method

The formula for success when it comes to reaching your goals is to prioritize tasks and then tackle them one step at a time.

First, clearly define your goal – make sure it is SMART – Specific, Measurable, Attainable, Relevant, and Time-bound.

Then, make a list of all the steps it will take to accomplish your goal.

Keep breaking those steps down until you have a list of mini-goals.

Eventually, you will have one action step that will take no more than 10 minutes to complete. Do that now.

Keep moving through the list until you’ve completed all the mini goals and by the end, you will have reached your big goal!

This method works even if you are super busy. Just do the 10-minute action step and then at the same time the next day, do the next 10 minute action step, and so on and so forth.

Here are some Brain Dump Worksheets to help you prioritize tasks and goals- 

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

How to Stay Focused and Motivated

Motivation is not a perpetual state of being; it waxes and wanes. You have to work on staying motivated to reach your goals.

One way to stay focused and motivated is to write your goal down and keep it somewhere visible. Studies show that people who write their goals down are more likely to achieve them.

But while you should keep in mind what your ultimate goal is, only focus on what you have to do right now.

Make a prioritized list for yourself either the night before or first thing in the morning. Your list should contain no more than 5 or 6 items max, but 1-2 prioritized tasks that must get done.

Number your tasks in order of importance from #1 to #5 in order of importance. Only focus on your to-do list for that day and consciously block out future tasks until immediate ones have been completed.

These small wins will help keep you motivated over time. Also, keep track of your successes- write them down, even the smallest ones. How will you celebrate those wins? Create a reward system and stick to it.

Two Ways to Efficiently Tackle Your To-Do List

There are two efficient ways to go about tackling your to-do list – see what works best for you.

Either “eat the frog” (paid link) and do the biggest, most daunting task first. Or get some easy, smaller tasks out of the way to create momentum.

(This is similar to the strategies used for paying off debt. There is the avalanche method which involves paying off debts from highest to lowest interest rate regardless of the balance. And then there is the snowball method, which involves paying off the smallest balances first while paying the minimum on larger debts. It’s all psychology! Which one works best for you?)

It is also important to review and edit your lists once a week because things change. It doesn’t make sense to stick to something that has become unrealistic or no longer works for you.

How to Find Time for Yourself

Through all of this, it’s important to find time for yourself.

So, what are some things you like to do? How can you make time for them?

What obstacles are in your way? How can you get rid of them?

Remember to pad your schedule and leave yourself time for self care.

Absolutely no one will die because you took time for yourself throughout the day.

You do have time for a morning yoga routine, exercise, meditation, breathing, bathing, and any other healthy habits that are important to you.

So, instead of thinking of it in terms of “finding” time, think of it as “making” time. Make time for yourself. Factor self care into your schedule.

It’s just as important if not more than everything else on your list. And what’s more, you won’t be able to do everything else on your list if you don’t take care of yourself first!

Self Care is Essential for Everyone

(Yes, even you and I don’t care how busy you are. In fact, the more busy you are, the more essential it is!)

What do you usually do in terms of self-care?

If you don’t practice self care regularly, ask yourself why you don’t make time for yourself?

Do you feel like you’re not worth it? Or that someone else deserves it more than you? That you’re just not that important? Or do you think self care is selfish?

If so, I encourage you to work on changing those limiting beliefs and understand what self care is really all about.

There are ways to incorporate mindfulness and self care into your everyday routine. For example:

-Take 5 minutes to meditate or stretch in bed

-Do a shower/bath meditation

-Meditate while practicing yoga

-Go for a walk

-Be mindful while washing dishes or cleaning

-Practice mindful eating

-Follow a Self Care Sunday routine

I hope these time management tips helped you to prioritize tasks and get more of the important stuff done while still making time for yourself.

I’m curious – do you prefer the avalanche or snowball method when it comes to tackling your to-do list? Leave a comment!

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NEW! Self Care Worksheets Available in the Freebie Library. 

Self care is not selfish.

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

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

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

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

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

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

Mental Self Care

1. Brain dump

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

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

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

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

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

2. Creative expression

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

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

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

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

3. Declutter your home

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

Mess causes stress.

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

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

4. Social media detox

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

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

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

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

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

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

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

When’s the last time you read a book?

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

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

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

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

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

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

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

6. Plan goals

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

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

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

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

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

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

7. Mindfulness

Being mindful is not something that requires any extra time.

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

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

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

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

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

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

8. Take breaks 

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

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

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

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

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

9. Self-discovery

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

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

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

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

10. Learn a new skill/research

Fear often stems from the unknown.

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

When all we really need to do is educate ourselves.

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

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

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

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

33 Self Care Ideas for Stress Relief

Physical Self Care

11. Yoga

Yoga changed my life.

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

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

12. Stretching/PMR

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

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

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

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

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

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

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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! 

May is National Mental Health Awareness Month here in the U.S.

So, I figured this is the perfect time to discuss this important topic, especially considering that we have a new and significant stressor to deal with this year – the coronavirus.

According to the World Health Organization (WHO), one in four people are affected by mental health issues – that’s 450 million people!

And nearly two-thirds of those with a known mental disorder do not seek help.

Depending on what you are struggling with, it may be necessary for you to work with a professional or it may be possible for you to manage it on your own by adopting some healthy habits, working through your issues, and healing your own traumas.

While I am not a licensed psychologist or counselor, I can give you some self-help advice based on my personal experience when it comes to stress and anxiety.

* 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 Health & COVID-19

Many people, especially those who were already struggling with anxiety before the outbreak, are experiencing coronavirus anxiety.

COVID-19 is the perfect catalyst/aggravating factor for health anxiety, otherwise known as hypochondria (persistent and irrational worry about having a serious medical condition despite signs to the contrary or reassurances from doctors).

After all, we don’t know exactly how the novel coronavirus originated or all the ways in which it is contracted. Some people who actually have the virus do not show symptoms at first. And we don’t know when or if there will be a cure.

If you didn’t have health anxiety before, you might now!

And of course, there are all the other stressors associated with this pandemic …

Stressors Associated with the Coronavirus Crisis

-Uncertainty: When will it all be over? How will things change in the future? Will they ever go back to “normal”?

-Financial hardship: Over 26 million people have been out of work due to COVID-19. This pandemic is slated to surpass the Great Depression in terms of numbers of jobs lost and devastating economic impact.

-Food & supply shortages: I’m sure we all know how hard it is to find things like toilet paper, disinfectant wipes, and meat nowadays. Some people are panic buying while others can’t afford to buy what they need even when it becomes available.

-Isolation: Humans (and most animals) need face-to-face contact with others and sometimes Zoom/Facebook/iPhone just doesn’t cut it. If you’re a “people person” or extrovert, the quarantine is probably taking an especially heavy toll on you.

-Fear for loved ones: Even if you don’t get sick, what if someone you love does? For those of us with elderly, immune compromised, or essential worker family members, the burden of this fear can be almost too much to bear.

-Loss of freedom: With the stay-at-home orders and 6-feet distancing guidelines, it’s impossible to engage in the some of the same activities that we did before the outbreak. This can have devastating consequences, especially when those hobbies imparted happiness and fulfillment to our lives.

What Are the Negative Effects of Mental Illness?

Because this is uncharted territory, we don’t really know what the negative effects of the COVID-19 lockdown will be or to what extent it will ultimately impact our mental health.

With an estimated 2.6 billion people worldwide on lockdown, a prominent health psychology professor calls it the “world’s biggest psychological experiment” ever.

One scholarly review published in February 2020 examined 24 studies which documented the psychological impact of quarantine.

Not surprisingly, researchers in that study found that individuals who are quarantined are more likely to develop mental health issues like stress & anxiety, anger & irritability, low mood, insomnia, depression, emotional exhaustion, and post-traumatic stress symptoms.

If left unchecked, mental health issues like these can lead to a significant reduction in quality of life.

And their negative effects can also extend beyond mental – stress is a silent killer that has been linked to heart disease, compromised immune system, cancer, and other serious physical illnesses.

How to Protect Your Mental Health: 10 Timeless Tips

It is vitally important to safeguard your mental health, not only during this crisis but at all times.

That means listening to your body and making time for self-care.

Here are some tips for protecting your mental health:

1. Identify your emotions so you can deal with them

Before you can solve any problem, you have to know what the problem actually is.

Being able to identify your emotions will better enable you to deal with them in a healthy way.

Try using the APPLE technique:

-Acknowledge: Acknowledge that you are feeling anxious, scared, sad, or whatever you are feeling.

-Pause (and breathe): Take a moment to breathe before you react.

-Pull back: Keep things in perspective- your thoughts are not facts and your emotions are fleeting.

-Let go: This too shall pass. Release the negative thought or feeling and imagine it floating away in a bubble.

-Explore: Ground yourself by being mindful and paying attention to what’s around you. Name 5 things that you can see, hear, feel, taste, and touch.

2. Don’t allow yourself to become overwhelmed

With everything that’s going on now, it’s easy to become overwhelmed.

One way to prevent burnout and overwhelm is by establishing and following a healthy routine.

Remember what’s most important to you and say no to things that you just don’t have time for. You’ve got to take care of yourself before you can take care of anyone else – you can’t pour from an empty cup.

Some ways I keep myself from getting overwhelmed include:

-Yoga & Kava tea: Every day, I do about 3 exercise videos from YouTube, at least one of which is yoga. I really like this one from Sanela.

After the yoga sequence, I drink Yogi kava tea. (paid link) This healthy routine really helps me to stay calm and keep things in perspective.

-Fruit: When I eat a lot of fruit, I feel healthier, more energetic, and less stressed.

Here’s the recipe for a smoothie I regularly make. Try it for a mood boost/burst of energy:

-Deep breathing: Another healthy habit I’m incorporating into my daily routine is deep breathing. It’s remarkable how just a few minutes of deep breathing can calm you down.

-Mindfulness: Being mindful throughout the day doesn’t require any additional time. There are ways to incorporate mindfulness into your daily routine – you can be mindful while doing things like showering, washing the dishes, going for a walk, etc.

3. Limit your exposure to negative people/influences

In order to safeguard your mental health, you’ve got to limit your exposure to negativity of any form.

This means people, movies, places, the news … anything that has a negative influence on your life.

Some types of toxic people are not open to receiving help. Do not allow your mental health to suffer because you are trying to “fix” or “be there for” them. Here are some tips for dealing with negative people.

Also, limit your exposure to the media coverage of COVID-19. Constantly reading about it/watching it can keep fear and anxiety levels elevated, which is not good for your mental (or physical) health.

 Check out the Freebie Library!
(a regularly updated collection of free downloadable self-help content)

4. Volunteer/donate

When you reflect on widespread problems like hunger, homelessness, cancer, animal cruelty, etc., it may lead you to feel helpless.

But, there’s often something - however small - we can do to make a difference. And if everyone did just that little bit, the results would be astronomical.

So, please take action!

If you are able, donate to a cause that you are passionate about. Lots of charitable organizations are having a tough time, especially now due to the pandemic.

*Takis Shelter

There is a special charity I’d like to mention, one that has a special place in my heart – Taki’s Shelter. The kind, selfless guy who runs this shelter is my hero! 

He takes in stray, hurt, paralyzed, abandoned and abused animals from the streets and gives them wonderful lives on his picturesque property of over 33,000 square meters.

I follow Takis Shelter on YouTube - Takis regularly streams and uploads new videos to YouTube so you can see his heartwarming rescues and get updates about the animals' lives-
Check out Takis Shelter on YouTube.

With over 450 dogs, as well as some cats, birds, goats, and sheep, Takis needs all the adoptions and donations he can get!

He also offers opportunities for people to visit and volunteer at the shelter, which is located in gorgeous Crete, Greece.

*Click here for more information about volunteering, adopting or making a donation to Takis Shelter.

*Click here to provide monthly support to Takis Shelter on Patreon.

5. Focus on well-being, not productivity

Self-care is vital for mental health.

Now more than ever, make sure you are setting aside time to take care of yourself.

Nothing is more important than your health. To prevent overwhelm and burnout, focus on well-being, not productivity.

While in quarantine, don’t allow yourself to fall into destructive patterns like drinking too much alcohol, overeating, or slacking on exercise.

Instead, try to incorporate some new healthy habits into your daily routine – ones that will benefit your mental health like journaling or doing gratitude exercises.

One of my favorite things to do is a self care Sunday routine. 

6. Have some creative outlets

Boredom is dangerous.

You mind and your body are meant to be used. So, don’t let them sit idle and deteriorate.

That’s why having some creative outlets is another great way to protect your mental health.

Research shows that we are our happiest when we are in a state of flow, not lethargy.

So, while it may initially feel good to veg out and binge watch a show on Netflix, you’ll ultimately be much happier doing something creative.

Stumped on what to do? Here are some ideas:

7. Focus on what’s in your control (and let go of what’s not)

Anxiety often revolves around an unknown/uncertain future event.

When we have an anxious thought, it’s almost as if the future event is occurring in the present.

Our fear triggers the fight or flight response, which is physical. It causes increased heart rate, rapid breathing, blood vessel constriction, muscle tension, and other physiological reactions.

This is all to prepare you to face an imminent danger (which is not actually imminent, nor life-threatening).

You may not be able to control the anxiety you initially feel or the stress response that your body has, but you can calm yourself down.

Start by focusing on your breathing.

Take deep breaths – breathe in through your nose, allowing your stomach to expand to the count of four, hold it to the count of four, exhale to the count of four through your mouth and hold to the count of four.

Do this a few times. Then, focus on your body – try doing some exercise, yoga, or progressive muscle relaxation.

This will help your body – and in turn, your mind – to calm down.

Remember that you are not in control of everything and you don’t always have the answers.

Surrender. Trust that everything is happening as it should and that you will be able to handle whatever comes your way.

Allow yourself to be carried by the waves instead of fighting against the current.

8. Embrace your alone time

Embrace your alone time, even if you’re not an introvert/HSP/empath (who all desperately need alone time to recharge).

Quarantine is a rare opportunity to take a break from the normal hustle and bustle of life. An opportunity to self-reflect, regroup and recharge.

Use this precious time to take account of all aspects of your life – physical health, mental health, finances, career, relationships, fun/creativity, spirituality, and fulfillment.

Rate them from 1-10, 1 being extremely dissatisfied and 10 being fully satisfied.

Get access to this Wheel of Life Worksheet (and other downloadable PDFs) in the Freebie Library.

From there, you can see which areas you are most dissatisfied with and therefore which areas you need to work on.

If you have always been too busy to create a personal development plan, now is the time!

9. Connect with others

Social interaction is crucial for our mental health.

While social distancing limits our face-to-face interaction, we can still connect through other forms of communication, such as video, phone, instant messenger, or mail.

Loneliness is a real possibility during this time, so make a concerted effort to keep in touch with loved ones.

You may also find comfort in playing multiplayer video games or connecting with others who have similar interests or struggles.

Quarantine Chat is specifically designed for people isolated at home during the coronavirus.

The National Alliance on Mental Illness has a website on which people can share their stories – You Are Not Alone.

10. Take it one day at a time

As with habits and goals, it’s important to take it one day at a time.

Each day make a commitment to protect and nurture your mental health.

Catastrophizing about the future or dwelling on the past is bad for your mental health, not to mention a complete waste of time. We don’t know what will happen in the future, nor can we change what happened in the past - all we really have is now.

When we look too far in the future, we can become overwhelmed. We can become paralyzed by feelings of fear and helplessness.

So, focus on what you can control, what matters – the present moment.

Help Spread Mental Health Awareness During National Mental Health Awareness Month

Hopefully, these tips have helped you get some ideas about how to look after your mental health, especially in times of crisis.

Help me spread awareness about the importance of protecting our mental health during Mental Health Awareness Month by sharing this post.

Also, what do you think is the most important habit to establish for mental health? Leave a comment below!

Share this & help someone else!

Share this & help someone else!

Well, I was going to publish Part II of How to Create a Personal Development Plan: The Ultimate Guide* this week but with everything going on, I thought it would be best to discuss coronavirus anxiety and how to find peace during the pandemic.

(*Update: The personal development guide has been published! Click on the link above to check it out.)

I’m sure many of you are struggling with how to handle the effects of the health crisis we are facing as a global community.

It’s during unsettling times like these that our mental health tends to suffer the most. So, while it is necessary to stay updated on the current situation, it is also of the utmost importance to practice self-care.

How are you looking after yourself? What things are you doing to ensure that you’re OK?

I urge you to consistently make a concerted effort to protect yourself – not only physically but also mentally.

As always, I am here for you, my friends. Please feel free to reach out to me via my Contact page.

* 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.*

 Head over to the Freebie Library 
(a regularly updated collection of free, downloadable self-help content) 

Coronavirus Anxiety- Dealing with the Stress of a Global Pandemic

As COVID-19 continues to sweep the globe, many are experiencing high levels of stress and anxiety.

This is uncharted territory for us all. The uncertainty of it can drive you crazy if you’re not careful, especially if you’re already struggling with anxiety and/or depression!

It is important to cope with the stress of the situation in a healthy way – and the sooner the better. We don’t know how long this state of limbo and isolation will continue. Prolonged periods of stress and anxiety put both your mental and physical health at risk. 

Excessively worrying about getting sick not only consumes perfectly good energy that could be channeled into something positive and productive, but also, ironically, puts you at greater risk of actually getting sick! (psychosomatic disorder, self-fulfilling prophecy, etc.)

So, here are 5 tips on how to deal with coronavirus anxiety and be calm amidst the chaos.

1. Stop Catastrophizing

Anxiety can be a future-based emotion, meaning that you are thinking of the worst possible scenario that could occur. There is a name for that – it’s called catastrophizing.

When we catastrophize, we obsess over something that has not happened yet (as opposed to “ruminating” which occurs when, for example, we beat ourselves up over something we did or said earlier).

Catastrophic thinking leads us to conclude that things are far worse than they actually are. Our rationale becomes distorted and we can really blow stuff out of proportion.

If you notice yourself doing this when it comes to the coronavirus, challenge your conclusions. For example, if someone sneezes, it is far more likely that they are suffering from allergies or the flu or the common cold - not the coronavirus.

It also helps to keep things in perspective. There are plenty of other dangers we aren’t as concerned about on a daily basis that arguably pose more of a risk than the coronavirus outbreak. For example, influenza, driving, smoking cigarettes, eating contaminated food, unintentional poisoning ... 

Or things that we aren’t even aware of like high energy solar flare, local gamma ray bursts, and other potential threats from outer space!

So, challenge your conclusions to ensure that you’re being rational. There is a difference between possible and probable.

Is it possible that you will contract COVID-19? Yes.

Is it probable? No.

2. Don’t Let Social Distancing Keep You Down

Loneliness, like stress, is a silent killer.

As humans, we all need social support and interaction.

Isolation is not good for the mind or the body. Studies have found that people who are lonely are more susceptible to illness, more likely to feel depressed, and may suffer from long-term mental health problems. 

With all the “social distancing”, “shelter-in-place”, “keep 6 ft away from other human beings” stuff going on, it’s easier than ever to feel lonely and depressed.

Fortunately, in this day and age there are still many ways to stay connected other than face -to-face. Minimize the negative social impact that social distancing has on you by calling, texting, Skyping, chatting, FaceTiming, participating in online support groups, etc.

During this time, make a concerted effort to remain in contact with your loved ones. Maybe even use this as an opportunity to reach out to people who you haven’t spoken to in a while.

Check out this video of an exercise instructor in Seville, Spain, who led an entire apartment building in a workout class! (video has since been removed)

3. Limit Your Exposure to News/Media Consumption

Every day, we are inundated with coronavirus updates. The number of people infected, the death toll, the effects on the economy, how long it could continue, when a cure might be available, etc, etc ...

It’s no wonder coronavirus anxiety is so rampant! In a recent poll of 1,092 adults in the U.S., 78% of men and 82% of women either somewhat or extremely concerned about the outbreak.

While it is important to stay current and be aware of what’s going on, there is a limit.

It is possible to overconsume media to the point that you get overwhelmed or panic unnecessarily.

To combat this, stop compulsively checking your phone/TV/computer for updates all day long. Maybe check the news once and then take a break from it for a while. (Or try a social media detox)

There is absolutely no need for you to have minute-by-minute updates and details of everything going on with the coronavirus at all times!

Another way to prevent coronavirus anxiety from taking over is to only use reliable sources for news. This helps to avoid the misinformation and fear-mongering that some less reputable sources may try to spread.

Here are two trustworthy websites you may want to have as your “go-to’s”:

-Centers for Disease Control and Prevention (CDC)

-World Health Organization (WHO)

4. Take Precautions (But Don't Overdo It)

Managing your coronavirus anxiety and being calm during the crisis doesn’t mean sitting back and doing nothing.

Let your anxiety do what it’s supposed to – motivate you to take action.

Go ahead and prepare yourself for a quarantine by stocking up on essentials, getting your finances in order, and (if you’re lucky) setting up your space to work from home.

But, there is a difference between getting the things you need for the immediate future and hoarding 53 packs of toilet paper, 129 pounds of beans, and 386,000 sanitizing wipes! We must be considerate of others too - we're all in this together.

If you already struggle with health anxiety/hypochondria, this pandemic is probably hitting you pretty hard. Try to remember that there are many explanations for your bodily sensations and symptoms, most of which are normal and/or way less catastrophic than you think.

You may want to consider getting more in tune with your body (through yoga, meditation, mindfulness, etc.) so that you will be better able to recognize the messages it is sending you and decipher when something is truly wrong.

5. Continue or Start Healthy Habits

If you already have healthy habits in place such as yoga and meditation, continue to do them.

Don’t let coronavirus anxiety throw you off track - these are the tools that will keep you healthy and sane during this uncertain time.

If you don’t normally practice yoga or meditation, consider trying something new. This is an opportune time to see how these practices can benefit you and foster inner peace not only during the COVID-19 outbreak but also in the long-term.

Make the most of this time by trying things you’ve always wanted to try and doing things you wouldn’t normally do – step outside of your comfort zone.

Treat this as an opportunity to grow and improve yourself as a person. Nurture your spiritual growth, try some natural remedies for stress & anxiety relief, learn a new language, work on your limiting beliefs/mindset, forgive those who have hurt you, volunteer for a cause you believe in.

Some healthy habits to consider implementing include:

I hope these tips help to quell your coronavirus anxiety and that you are able to stay calm during this health crisis.

What else are you doing to manage your stress & protect your mental health during this time? Tell me in the comments!

Share this & help someone else!

When you’re overwhelmed, it can be difficult to think clearly.

And when you’re having a panic attack, you’re typically not in a condition to round up all the things you need to calm yourself down!

That’s why it’s essential to make a self-care box for anxiety and have it ready to go.

Monthly self-care subscription boxes can be expensive. Plus, they don’t always contain all the things you would like or actually use.

So, why not create your own DIY self-care kit?

Open it when you’re struggling with anxiety or feeling depressed.

Here are some ideas for what to include. Mix and match to make your own DIY anxiety self-care box!

(These also make great gift ideas for people with anxiety). 

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 self-help content) 

*If you'd rather have a ready to use/ready to gift self-care box,
please visit our Etsy shop! 

DIY Anxiety Self-Care Box

Anxiety Journal

Keeping an anxiety journal is a great way to relieve stress.

Journaling can also uncover any limiting beliefs you may have that are holding you back.

And it helps with engaging in everyday mindfulness and expressing gratitude – two effective stress management techniques.

This 160-page, lined anxiety journal contains 70 anxiety-reducing quotes and guided journal prompts to help you work through your worries.

Dark Chocolate

Another option for your anxiety self-care box is dark chocolate (yay!).

Dark chocolate has been proven to lower cortisol and blood pressure levels, reduce inflammation and improve mood.

The higher the concentration of cacao, the better. =

And these Bark Thins treats pack an additional stress-reducing benefit thanks to the pumpkin seeds! Pumpkin seeds are one of the best foods for anxiety because they contain tryptophan (also found in turkey and bananas), an amino acid building block for serotonin.

Mindfulness Cards & Power Thought Cards

Stress, anxiety, and overwhelm have a lot to do with your state of mind.

Tapping into your subconscious by repeating affirmations can help you change your limiting beliefs and keep you in a positive mindset.

And sometimes you just need some motivation and encouragement when you’re feeling down.

That’s why these beautiful cards will make a wonderful addition to your anxiety self-care box!

Weighted Blanket 

Sleep is so important for our mental and physical health.

But when you’re stressed out, it can be difficult to fall and stay asleep.

Weighted blankets not only help reduce insomnia, but also chronic pain and anxiety. Which is why it’s a great item to include in your anxiety self-care box!

The pressure of the blanket is comforting – it creates a grounding effect and a feeling of safety.

Maybe because it feels like a hug, a weighted blanket actually causes oxytocin levels to rise (the “love hormone”), which in turn lowers blood pressure and heart rate.

 Stress Balls

Stress balls are used to release stress and tension.

Not only do they stimulate your nerves and engage your muscles, which helps you to relax, but they also serve as a distraction device.

Distraction is a technique commonly used to alleviate anxiety.

When you’re having anxiety or a panic attack, it typically stems from obsessive thoughts about the past or the future.

You can interrupt these negative thought patterns by directing your attention to something else – like squeezing a stress ball.

Self-care box DIY idea: I’ve seen some pretty cool DIY stress balls too (like the tutorial below), so you could try making those instead!

*You could also do this with SLIME (Is anyone else obsessed with watching slime-making videos on Instagram?!)

Essential Oils 

Essential oils are a great addition to any self-care box, especially relaxing scents like lavender.

You can use essential oils in your bath (salts, bath bomb), in a room/linen spray, an aromatherapy roll-on, or in candles.

A helpful exercise for when you're stressed out is the “name 5 things” exercise.

Look around you and name 1 thing you can see, 1 things you can hear, 1 thing you can taste, 1 thing you can smell, and 1 thing you can feel.

When it comes to the thing you can smell, aromatherapy is the best!

Essential oils help alleviate stress and have an instantaneous effect on our mood and our emotions. And they are an essential thing to include in your anxiety self-care kit.

Lavender, lemongrass, and peppermint are some of the best essential oils for stress, anxiety and headaches.

Noise-Cancelling Headphones  

Listening to music decreases the psychobiological stress response.

It also reduces chronic and postoperative pain, relieves depression, and elevates mood.

I am a huge fan of classical music, especially Vivaldi. Listen to whatever type of music helps you.

It doesn’t even have to be music – it could be nature sounds or healing frequencies.

Tea

There’s nothing like tea for bringing your attention to the present.

The ritual of making and drinking tea is calming in and of itself.

Tea also contains compounds that boost dopamine in the brain and increase alpha-wave activity – helping you to relax.

My personal go-to is Yogi Kava Stress Relief tea. It instantly reduces my anxiety levels and it tastes so good!

Colored Pencils & Coloring Book 

This next item for your anxiety self-care box will help to take your mind off whatever you’re stressing about.

There are lots of adult coloring books to choose from. I have several from Johanna Basford and love them all!

Coloring allows you to escape into a world of color and whimsy. It can also serve as the “thing  you can see” in the name 5 things exercise.

Aromatherapy Bath Bombs

Hydrotherapy (which involves the use of water for health purposes) is an effective form of stress relief.

And it’s so convenient – you can take a shower or a bath at home whenever you are feeling stressed out.

I like to do a short meditation, during which I envision all my worries washing away, down the drain.

Showering or bathing has been proven to decrease cortisol levels, balance serotonin, and relax muscles and organs.

Why not enhance the relaxing effect by dropping in a bath bomb?

With the extra benefits of aromatherapy and skin moisturizers, bath bombs make a perfect addition to your anxiety self-care box and to your self care Sunday routine!

Just make sure it's not one of the "big name" commercial bath bombs that contain artificial dyes, chemical fragrances and other toxic ingredients.

 Worry Beads (Komboloi)/ Worry Stone

Komboloi, or worry beads, is a string of beads (usually with a tassel).

In Greek tradition, people fidget with them to pass time or keep their hands busy when they are feeling stressed.

Holding komboloi has a grounding and distracting effect, much like the stress balls. Plus, they have the added benefit of being made of gemstones, which have their own metaphysical properties and meanings.

So, I’d recommend choosing a soothing, calming gemstone like amethyst or hematite.

Or, you could include a worry stone in your self-care kit – they come in different shapes and sizes with carved indents especially for your thumb.

Worry Jar

The worry jar is a technique used mostly with children, but it’s also effective for adults with anxiety.

Here’s how it works:

Write your worries down on slips of paper and place them into the jar.

Then, after some time has passed – say a few days or weeks – come back to the jar and read them.

You’ll probably find that a lot of your worries either: were resolved, are things you now realize you didn’t need to be worrying about to begin with, or actually did come to pass but you survived.

You can decorate the jar any way you like and of course, they come in different sizes. I like this one because it’s large enough to fit your hand in.

*BONUS ITEM: Beeswax Candles have many surprising health benefits, including stress relief. Light a beeswax candle during a bath or meditation session for the ultimate self care evening. 

Over to you … what’s your favorite self-care activity or item? Leave a comment!

Not all introverts are empaths.

Highly sensitive people (HSP) are not necessarily introverts.

And some HSP don’t consider themselves empaths.

But, one thing these three all definitely have in common is their sensitivity.

Whether you are sensitive to other people’s energies, the plight of the oppressed, the state of the world, the weather, sound and light – you feel on a deep level.

As an introvert (INFJ), HSP and empath, I am often overwhelmed by my own internal turmoil and drained from soaking in others’ traumas.

Given this heightened sensitivity, it’s extra important to make sure we take care of our physical and mental health because we tend to burn out quicker – usually from overstimulation.

And as we all know, you have to take care of yourself before you can take care of others – you can’t pour from an empty cup.

So, here are 23 self-care tips for the introvert/HSP/empath to help you relax and recharge.

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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.

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1. Walk in Nature

This is something I do almost every single day.

There is a beautiful nature trail with shady trees, babbling brooks, ducks and butterflies about two miles from my house (see above pic ).

Upon returning from my hike, I always feel happier, more resilient and at peace.

It’s amazing how much walking outside in nature and being mindful helps to clear your head and lift your spirits.

Many introverts, HSP and empaths find nature to be healing and restorative, so consider making this self-care tip a habit.

For extra benefits, try earthing – plant your bare feet on the grass, soil, sand or rock to ground yourself and connect with the earth’s energy.

2. Morning Routine & Evening Wind-Down

How do you start your day?

Do you take some time to yourself before engaging with others?

Or are you immediately checking your phone, answering emails, and running around full steam ahead?

As an introvert/HSP/empath, it can be difficult to muster the strength to face your day, especially if you are going to be around other people.

Make sure you’re allowing yourself the alone time you need to get in the right state of mind before diving in.

A nighttime routine can also be helpful for winding down at the end of an overstimulating day.

Here are some things to consider incorporating into your evening routine:

And here are some ideas for your self care Sunday routine!

3. Protect Yourself & Your Energy

It is imperative that we “sensitives” protect ourselves and our energy.

There’s a technique I learned years ago that helps me a lot.

I don’t remember where I read/heard of this, but basically it involves visualization.

Here’s how you do this self-care tip:

Envision yourself surrounded by a bubble of light.

I like to picture a bright purplish white colored bubble. But you can visualize any color you like, anything that makes you feel protected.

Imagine the bubble as your shield. It is the barrier that protects you from others’ trauma, negativity and bad energy.

Only what you allow comes into your bubble. Everything else bounces off it, leaving you unscathed.

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Self-Care Tips

4. Clean, Organize & Decorate Your Space

If you’re an HSP or empath, you probably understand the significance of your environment.

Cluttered, dirty spaces can add to feelings of overwhelm.

And if your home is not a comfortable place where you feel like you can relax, you’re not getting the emotional support you need to face the world.

So, self-care tip #4 is to keep your environment tidy and decorate it with things that make you feel happy.

Plants, colorful artwork, cozy reading nooks, fluffy blankets, and dim lighting are all great options!

5. Healing Crystals for Protection

Crystals are both beautiful and functional.

With a variety of colors like amethyst, turquoise, periwinkle, pink and gold, crystals are a wonderful way to decorate your space.

They are also useful for protection.

Black stones including black obsidian, tourmaline and onyx help to ward off negative energy, and protect you from unwanted influences.

You can focus your energy and program your gemstones to assist you in deflecting negativity, not absorbing others’ traumas, or anything else you have trouble with.

I keep my crystals (see above pic) in a clear box and take a few out at a time to keep on my desk, by my bed, etc. depending on my mood and what’s going on in my life at the moment.

6. Digital Detox

In today’s world, we are constantly bombarded with electromagnetic field (EMF) radiation.

Exposure to EMF can cause negative effects such as fatigue, brain fog, insomnia, anxiety, infertility, cancer and other health disorders.

Some common sources of EMF radiation include:

10. Write it Down

Did you have a diary as a child?

I did! Complete with a lock and key.

It always helped me to sort through the events of the day, self-reflect and clear my mind.

This same practice can be just as helpful as an adult. It just goes by a different name – journaling.

I also like to write down my to-do lists and things that are on my mind to clear mental clutter.

Writing things down is cathartic for me, as is checking things off a to-do list!

If you feel overwhelmed by all the thoughts swarming around in your head, try doing a brain dump before you go to bed at night or in the morning before you start your day.

11. Animals

Some empaths have a special connection to animals.

They can sense their emotions, feel their energy, or even communicate with them.

But even if you aren’t an animal empath, you will still benefit from their soothing energy and unconditional love.

I’ve always loved animals and connected with them – often more than I do with people!

Their healing power is undeniable, which makes this one of the best self-care tips. Animals help lower cortisol, increase dopamine and even heal broken bones (and hearts).

I used to volunteer for a nonprofit called Horses and the Handicapped. It was amazing to see how children with special needs responded to therapeutic horseback riding.

If you are able to, adopting a pet from the shelter is one of the best things you can do for yourself (and for the animal – win/win!).

12. Plants

Plants are wonderful to have around even if you’re not an introvert/HSP/empath.

And they’re particularly helpful if you are!

From purifying the air and improving the flow of energy to adding a pop of color, plants provide many benefits.

I’ve had a peace lily for the past three years and I absolutely love her. She provides me with a sense of tranquility especially in times of high stress.

Other great options to consider for this self-care tip include plants and flowers that give off fragrances like jasmine, rosemary, basil and sage.

13. Set boundaries

Many introverts/HSPs/empaths are people pleasers who take care of others first and feel guilty for not doing what others expect of them.

If that sounds like you, then setting boundaries is something that needs to be part of your self-care plan.

As a highly sensitive person, you can get so swept up in other’s needs that you brush your own aside.

This is not healthy. So, one of the most important self-care tips for us is to set boundaries. Allow yourself to get the solitude you crave.

This can be in the form of a “no talking time” with your family members during a certain part of the day like for 30 minutes upon waking up or coming home from work.

Or it can be going on a weekend trip/mini vacation by yourself. Whatever boundaries or rules you need to set in order to maintain your mental health, do it! Those who care about you and your well-being should understand and be supportive.

Self-Care Tips

14. Batch stressful tasks together

There’s no sense in spiking your stress levels multiple times a day if you don’t have to.

Batch similar (and stressful) tasks together.

For example, designate a certain time that you will respond to emails, make calls or run errands.

Task batching not only helps to reduce stress but can also help you to be more productive.

Whenever your brain has to switch gears, you lose productivity. In fact, it takes about 20 minutes to get back on track once you’ve been interrupted.

So, don’t multi-task … batch tasks.

Some HSP/empaths believe that you consume the vibration of the food you eat.

Certain foods have higher frequencies than others like organic fruits and vegetables, raw herbs, cold pressed oils, and ancient grains.

They not only nourish our bodies, but they also have the power to change our mood and lift our spirits.

Other foods are not good for our bodies or our minds like fast food, processed food, refined sugar, and wheat flour.

I eat mostly:

And I generally avoid:

21. Yoga

There are many different kinds of yoga – power yoga, ashtanga yoga, yin yoga, hatha yoga, kundalini yoga, vinyasa yoga … the list goes on!

Yoga was originally designed as a way of life – part of a method by which one could achieve inner peace through the mind-body-spirit connection.

But today many practice yoga for different reasons, like exercise or dance, and there are variations that incorporate those aspects.

You may want to look into all the options so you can decide what kind of yoga is right for you.

As an HSP, you may prefer one of the more gentle types like hatha yoga, which utilizes breathing techniques and meditation.

In the foundational book, Yoga Sutras, written between 200 B.C. and 200 A.D., the author tells us that, “Yoga is the cessation of the fluctuation of the waves of thoughts that distort peace in the heart and mind.”

I just started practicing yoga a couple of months ago and it has already made a huge difference! I can’t even go a day without doing it now because it helps my mood so much.

22. High intensity exercise

In her groundbreaking book, The Highly Sensitive Person, (paid link) Elaine N Aron, Ph.D. explains that HSPs have higher levels of the stress hormone cortisol.

Although exercise does temporarily raise cortisol, it helps to lower overall amounts in the long run.

Plus, when you don’t use up cortisol it builds up in the body and causes anxiety. So, sometimes the only thing that really helps is burning up those cortisol resources with high intensity exercise.

If I’m having a high anxiety day or I feel like I might fall into the clutches of depression, I’ll do some intense exercise and it always makes me feel better.

Use your body, sweat, breathe heavy, exhaust yourself physically – it may be just the sort of self-care you need.

23. Lovingkindness Meditation

Did you know that lovingkindness is a word?

Best. Word. Ever.

According to Merriam Webster, it means “tender and benevolent affection”.

It’s also a word found in the Bible, roughly meaning “loyal, steadfast love”.

Lovingkindness, or loving-kindness meditation, is a wonderful choice for HSPs/empaths because it focuses on sending warm, compassionate feelings to others.

In addition to the traditional benefits of mediation, you also reap the benefits of spreading love, expressing gratitude and reducing negativity.

The idea is to generate kind, non-judgmental, compassionate feelings for yourself, those you love, and even your enemies. It is not based on merit or opinion, but rather on unconditional love.

In pouring forth this unconditional love, you wish others the same strength, health and safety you wish for yourself.

You can keep directing this love further and further out until you’ve extended it to all humans, all animals, the world, the universe even.

What a wonderful way to utilize the amazing gift of being an HSP/empath while healing yourself and expanding your own capacity for forgiveness, self-acceptance, and stress management.

Over to you … do you have any other self-care tips for the introvert/HSP/empath? Tell me in the comments!

Share this & help someone else!