9 Self-Care Practices for the Mind
What is your biggest challenge when it comes to practicing personal care? For me, it has always been about adopting self-healing practices for the mind. Taking care of your body is much easier than taking care of your mind and spirit. We often avoid confronting our feelings, fears and emotions. Why? Well, because facing them […]

What is your biggest challenge when it comes to practicing personal care?

For me, it has always been about adopting self-healing practices for the mind.

Taking care of your body is much easier than taking care of your mind and spirit. We often avoid confronting our feelings, fears and emotions.

Why?

Well, because facing them can be very uncomfortable, even intimidating. Other times, we just don't want to deal with some of the things we are feeling. I know I don't always like being alone with my thoughts and feelings and in the past I would get lost in distractions and noise just to avoid facing them.

And, to be honest, it's not that hard to do. Our days are filled with noise, delays, chores, always in a hurry. We often engage too often, sometimes we refuse to let things go.

Keeping all of these thoughts and emotions bottled up is a defense mechanism, but sooner or later they always end up spreading. As I mentioned in this post, this is something I want to give up this year. One of my goals is to return to the place of peace and mental clarity. To do this, I revisit some of the self-management practices of the mind that have helped me in the past and reintroduce them into my personal care routine.

9 PRACTICES OF SELF-CARE FOR THE MIND

9 self-care practices for the mind

JOURNALING + BRAIN DUMPING

Have you ever felt like you had too much on your mind and wished you had a way to clean up this mental mess? I like to think of brain dumping like a real pensieve (definitely one of the magic items from the Harry Potter universe that I would love to own the most). I use both journaling and brain dumping as a practice of self-healing for the mind; both help me identify my emotions, my stressors and gain clarity. Brain dumping is basically a way of removing some of that mental energy. There are a few steps to achieve this. First, you write down whatever you think of, literally whatever comes to mind. The second step is to organize everything into separate categories, like “work”, “personal”, “school”, “home”, etc. The third step is to review and process your list and create a plan, schedule, and to-do list. You can find more tips and details in my post about brain dumping here.

MENTAL STIMULATION

A lot changes as we get older - mental function is one of them. Research showed this mental stimulation can help keep your brain "young" by stimulating new connections between nerve cells. Think of it like mental gymnastics. This includes everything you would call a “smart” activity. Things like puzzles, crosswords, math games can all help you improve your memory, focus, and focus skills.

EXERCISE

Never heard the phrase "A healthy mind in a healthy body?" We all know that exercise releases those feel-good endorphins that help promote better moods, sleep patterns, and reduce stress. Regular aerobic exercise has also been shown to improve memory and cognitive function. Cardio increases your heart rate, which increases blood flow and delivers more oxygen to your brain, producing neurons in parts of the brain that control thinking and memory. Numerous studies also found that aerobic exercise can help not only reduce the risk of cognitive decline, but also reduce the risk of dementia. It only takes 30 minutes of moderate intensity exercise a day, 3 to 5 days a week. Your workouts don't have to be overly complicated or intimidating. Think about walking, jogging, swimming, or even dancing.

DO A MENTAL CLEANSING

The idea of ​​mental cleansing or “detox” is the same as with cleansing or detoxifying your body: it's getting rid of and eliminating certain “bad” things. Things like limiting beliefs, negative emotions, and habits that don't serve you. The point is, when it comes to mental cleansing, you have to put in some effort. Just like your lifestyle and the foods you eat can fuel or limit your body, nourishing your mind with positive thoughts and adopting good habits and keeping it healthy is just as important. Mental cleansing can include:

  • a brain dumping session, which will help you get rid of this mental disorder
  • focusing on things you can control
  • set healthy limits for protect your energy
  • allowing you to feel the emotions you feel and embrace the stillness

Clearing your mind isn't just about embracing the good, it's also about allowing yourself to feel the "bad" and realizing that your Negative thoughts have their purpose, too.

TAKE TIME FOR STILLNESS

When you are feeling anxious about something, or when you have a lot on your mind, being calm and silent can be very intimidating. We don't always like to be alone with our thoughts and feelings. So, we look for distractions, we keep ourselves occupied, pushing away some of those thoughts and emotions. Once you get over this fear and fully embrace stillness, it will help you find that peace and clarity. Meditation is one of the best ways to accept calm and restore that mental balance. It is also one of my favorite personal care practices for the mind. There are so many kinds of meditation that you are bound to find something you like. Personally, I like Kundalini yoga and meditation, which is ideal for developing more awareness and spiritual strength. I take home lessons with Yoga download. Guided meditations are another great option, especially for beginners. If you are new to meditation or would like to give it a try, I highly recommend reading this Beginner's Guide to Meditation by Gabby Bernstein.

FIND WAYS TO LEARN AND CHALLENGE YOURSELF

Finding ways to learn new things and to challenge yourself is an important aspect of personal growth. I also see it as a practice of self-care for the mind. Whether it's doing something creative (even if you don't consider yourself to be a creative person), rediscover an old talent or learn a new word every day - there are endless ways to challenge yourself. It can help you gain more confidence, overcome fear, or maybe even discover a new talent or hobby. To get started, you can print a list of 50 Little Ways to Challenge Yourself Every Day.

BRING MORE THINKING INTO YOUR LIFE

Mindfulness is about being aware of the present moment. It is a great practice of self-care for the mind as it has been associated with lower levels of stress, anxiety, and fear in general. Your brain often tells you to focus on other things around you - it's your job to gently bring it back to what's important, to pay attention to what matters. Paying attention means not judging the negative thoughts that cross your mind. Instead, allow yourself to feel them and release them without judgement. Bringing more mindfulness into your life helps practice compassion, kindnessand acceptance. One of the best ways to practice mindfulness is to do these very simple things and tasks that you already do every day.find out how here. The more you practice it, the easier it becomes.

DIGITAL DETOX

How often do you turn off your phone? How many tabs do you currently have open in your browser? I think it's safe to say that a lot of us have become very attached to our digital tools. While digital technology was meant to improve our productivity and save us time, it often does just the opposite. He offers lots of distraction and noise, which allows us to waste time very easily. You can't really be still or present in the moment if you're constantly grabbing your phone to check your notifications. Going an entire day without your phone, computer, tablet, or TV can seem impossible, so start with a digital hour-long detox. Think about some of the things you love to do that don't involve electronics.

TAKE A MENTAL HEALTH DAY

Okay, so we can't always afford to take a whole day off. But maybe you can take a few hours a week and spend that time taking care of your mind? Meditate, keep a journal, read or just sit in a park, look at the sky, listen to the wind, feel the sun on your skin. Whatever you choose to do, remember to turn off your phone and disconnect from the world sometimes.

The best way to avoid burnout is to know when to take a little break. Better yet, don't wait until you feel the urge to take a break and incorporate these self-care practices for the mind into your routine. Remember that avoiding facing your feelings and emotions because you feel uncomfortable will not make them go away. Taking care of your mind is just as important as taking care of your body.



Sometimes it can feel like maintaining a healthy lifestyle is an overwhelming challenge that doesn’t fit within the realities of daily life. It’s tough to hold down a full-time emploi, eat well, train for a marathon, make homemade green juice, spend quality time with your family/partner, and meditate for an hour each day.

Coffee’s great too, but it’s best to start your day by re-hydrating with a full glass of water. Hydrating first thing in the morning helps to aid assimilation, enhance skin health and boost energy.

Taking the stairs instead of the elevator is a simple way to get a little more physical activity in your daily life. It also strengthens and tones your legs and core while you’re at it !

A simple hack for saine eating ( and portion control ) is to make half your plate veggies at each meal. The veggies pack in essential vitamins, minerals and other phytonutrients important for health and longevity. And, because they’re rich in fiber, they help to aid assimilation ( aka keep you regular ! ) and keep you feeling full longer.

Using a fitness tracker ( like the Fitbit, Apple Watch or similar ) to track your steps is an easy way to make sure you’re getting enough physical activity each day. We aim for 10, 000 steps daily, which has significant physical and mental health benefits. The Fitbit will also remind you to get 250 steps each hour ( another important measure of health

Conventional household cleaning products are full of harmful chemical ingredients that are not good for our health ( or the health of our kids or pets ! ). Switching to healthier alternatives is a simple way to reduce your exposure to environmental toxins in your home. See our Healthy Cleaning Guide for a complete list of recommendations, and what to look for when choosing safer household cleaning products.

Similar to cleaning products, conventional skincare and personal care products are formulated with toxic ingredients we should not regularly let absorb into our body’s largest organ. Reduce the toxic burden on your body by switching to non-toxic personal care and beauty products ( see our specific recommendations on deodorant, sunscreen, and green beauty products ).

Maintaining a saine gut has significant impacts on assimilation, skin health, immunity, mental health and more. Taking a daily probiotic with a glass of water each morning is one of the simplest things you can do to boost your gut health ( which, in turn, boosts overall health in many ways too ). Learn more about the health benefits of probiotics ( and all the ways to get them in your diet ), and shop our favorite probiotic supplement here.

Aim to eat real food that’s made of whole food ingredients you would have in your own kitchen pantry, or that your grandmother would recognize. ( Yup, this rules out most packaged food, sorry ! ) This is a little different than suggesting you eat only “health foods” ( many of which are increasingly processed ! ). “Real food” includes unprocessed foods like an apple, a cucumber, soybeans or a steak, as well as foods loosely processed from one ( or few ) real-food ingredients, like butter, olive oil, yogurt, tofu, etc. In other words, aim for foods that could be reasonably made in your own kitchen and avoid foods that can only be made in a lab.

Reduce the harmful effects of sitting ( like at your desk emploi ) by standing up and moving around for a minute or two every half hour.

Vitamin D is one of the most important nutrients for overall health, and sunlight is one of our best sources of it. Aim to get at least 30 minutes of sunlight each day—preferably in the afternoon, and without sunscreen ( read more about that here ). Not much sunlight in the winter where you real ? It might be worth supplementing with a vitamin D supplement and/or other food sources of this essential nutrient.

Houseplants help to cleanse your indoor air ( sadly, it probably needs it ! ), they’re pretty, and research even shows they improve mood, creativity and problem solving !

Aim to sweat in some way each day—whether that’s via course, biking, dancing, hot yoga, or any other physical activity you enjoy. See our Fitness Guide for more workout ideas, as well as tips and tricks for building regular physical activity into your daily life and a downloadable sport planner you can use to outline your own custom fitness plan to stay on track.

Green smoothies as a snack or simple, on-the-go breakfast are an easy way to get your greens in each day. Check out our curated list of saine ( veggie-packed ! ) smoothie recipes for our favorite starter green smoothie recipe ideas.

“The only difference between a good day and a bad day is your attitude. ” It’s true—mindset is everything ! Cultivate a positive mindset by recognizing negative thought patterns and countering them with positive thoughts or affirmations. Here are more mindset resources for positive thinking.

Most adults need 7-9 hours of sleep each night. But in addition to quantity, quality of sleep matters too ! Follow our tips on getting quality sleep—things like keeping your bedroom cool at night, avoiding blue light after dark, and more.

{Start each day with fulfilling activities that set the tone for how you want to feel—whether that’s inspired, relaxed, productive, or something else.

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