Practicing Self-Care- Part 3- Spiritual Needs

Each individual possesses a spirit that is unique and ever-present.  It can be challenging to describe this intangible force inside of us, however, it is beneficial to our overall health to become 'in touch with’ this spirit.  Among the many benefits it offers is a sense of life purpose, a feeling of connection, and an overall sense of peace- that everything is as it should be.  There are many ways to connect with our spiritual self. 

 Here are some examples:

Natural world- Nature can be a source of inspiration for many of us as we experience the beauty of a natural waterfall, the work of a busy ant colony, or the regrowth of spring foliage.  It is important to recognize that nature operates without thought or worry, something that is difficult for many of us.  If we can focus more on our senses (touch, taste, smell, sight, sound) it is then easier to move away from our thoughts, which can be negative, repetitive, and self-defeating.  Experiencing the natural world can help us to do this. It can be as simple as sitting in the park, closing our eyes, and trying to identify the different sounds we hear or watching and listening to the ocean tide as it crashes upon the beach, then moves out again.

Formal religion- Being part of a religious community and participating in the services it offers or just following the traditions on one’s own can help us to feel centered and part of a larger whole.  When we are struggling with some unresolved issue many of us lose our perspective and are no longer able to see the situation clearly or objectively.  When we step outside of ourselves and our situation by connecting to others, we can broaden our perspective and achieve clarity.   In addition to connecting with other individuals who share our beliefs and values, we can connect with a higher power/being.  This can bring a sense of order to the universe and our world.

Contact with an animal- At the turn of the century, the German painter Franz Marc, best known for his inspirational and colorful paintings of blue horses, expressed the spiritual energy of the animal kingdom. Getting in touch with our spirit requires us to be present - in the ‘here and now’.  Animals can be wonderful models for this as they go about their daily activities free of regret for the past and worry about the future.  We are also in a state of spiritual connectedness when we recognize and appreciate what is simple and often taken for granted.  Animals regularly engage in the simplest of pleasures- a cat stretching in a warm patch of sun, a dog picking up the scent of a cool breeze by an open window, or wild birds enjoying a quick bath in a rain puddle.  

We each have our own relationship with a spiritual self that is unique to us.  There is no right or wrong way to connect with it or to express it.  If the activity/situation helps us to feel present, at peace with ourselves, and connected, then we need to continue engaging in it as well as to keep exploring new ways to take care of our spiritual needs.

Practicing self-care requires time and effort in the present with a promise for peace and fulfillment in the future. 

May the ideas of this blog inspire us to become more capable of maintaining healthy relationships and more open to opportunities for building new ones.

Practicing Self-Care-Part 2- Emotional Needs

Now that we have explored ways to take care of our physical in the previous chapter, we need to look at how to nurture our emotional selves- essentially, how to adopt practices that help us feel good about who we are.  When we feel truly satisfied with who we are, we are much better able to let go of stress. 

It is helpful to consider the following:

Connection to others- It is important to understand that as humans, we are ‘wired’ to connect to other people, however, we need to ensure that these connections inspire and energize us rather than discourage and emotionally drain us.  For those of us who tend to isolate and emotionally withdraw when we are stressed or in crisis, it is even more important to reach out to others. We can create different types of connections depending upon our needs. In one instance we may need someone to have fun with and share laughs or an activity and in another, we may need someone to share our deepest thoughts/feelings. 

Release of Emotions- Holding our feelings inside can result in symptoms such as physical aches/pains, sleeplessness, and difficulty concentrating. Feelings are, essentially, energy.  We cannot simply ‘turn them off’ when we choose by ignoring them or pretending we don’t feel anything.  The energy will often come out in others ways that interfere with our functioning. 

Some ways to release our feelings are:

• Journaling in a notebook or on the computer

• Getting physical by punching a pillow or punching bag, dancing, singing

• Allowing ourselves the opportunity to cry without restrictions

• Engaging in an artistic activity like drawing, painting, or sculpting with clay or play-doh

Since the purpose of these activities is to express a specific feeling, like anger, fear, or sadness, it is necessary to focus on the process of the activity rather than the result.  This means we do not have to be ‘good’ at the activity, just be willing to put our energy into it.

Personal Interests/Hobbies- These activities can help us to stay in the present moment and to focus the mind.   It can be difficult for some of us to let go of problems or conflicts. We may tend to think about them repeatedly, using up precious energy, which could be put to better use. The intent behind these activities is not to express feelings, although it is okay if one does, but simply to be present.

In the next chapter, we will explore the nature of spirituality and how to nurture that side of ourselves.

Feel free to share the ways in which you are able to take care of your emotional self by posting a comment below.

Practicing Self-Care-Part 1- Physical Needs

It is important to view ourselves as whole beings comprised of a body, mind, and soul.  All of these elements are essential to our well-being and, as such, need to be nurtured.  Let’s look at the first element on this list. 

In order to take care of our own physical needs, we need to pay attention to the following:

Physical Foundation-  Our body is a structure built upon a foundation of blood, bone, and muscle.  It is important to keep our foundation as strong as possible through regular exercise and weight-bearing exercises, which strengthen bones and aid in the prevention of osteoporosis as we age.  The benefits of regular exercise are numerous and the good thing is we do not have to commit to a rigid schedule of ‘working out’ in order to experience these benefits.  Make it a habit to:

• Park in a space farthest from your destination and get some walking in that way.

• Bag your own groceries and take the longest route to carry them into the house.

• Take a walk to the library or post office instead of driving.

• Take the stairs rather than the elevator.

Doctor Visits- Regular check-ups and appropriate screenings are essential to our health.  It is important to schedule a full physical once each year.  If we are prescribed medications, we need to be sure we are taking them as directed.  Dental hygiene is often overlooked and not viewed as an integral part of our medical needs, however, plaque and gum health affects our heart functioning.  Regular cleanings and exams help to ensure oral health.  If financial constraints interfere with obtaining dental insurance (many employers do not offer it), it may be helpful to check out the EDP plan for discounted services in New York State - www.edpdentalplan.com

Diet/Eating Habits- It is important, not to mention empowering, to become educated about the food we consume.  We need to be mindful of staying hydrated throughout the day, especially if we engage in any type of physical exercise.  Mindfulness (our state of self-awareness) is essential to maintaining a healthy relationship with food. We can increase our mindfulness by considering the following:

• environment in which we consume our meals

• amount of time we allot to meals

• degree of distraction during mealtimes

Repair time- Adequate sleep gives our minds the opportunity to process the experiences of the previous day and our bodies time to repair themselves.  Many of us believe that sleep wastes precious hours that could be utilized to accomplish tasks/responsibilities, however, we are actually ‘doing’ a great deal while we are sleeping.  Click on the following link to learn more about the importance of sleep- http://healthysleep.med.harvard.edu/video/sleep07_matters/wm-hi.

In the next chapter, we will look at ways to take care of our emotional needs.

Practicing Self-Care- Introduction

Meeting the needs of other people is a skill.  It utilizes intuition, emotional intelligence, empathy and, sometimes, creativity.  Many of us developed this ability to such a degree that we have gained success in various ‘helping professions’- teaching, nursing, counseling, etc.  Some of us may have devoted and continue to devote this skill to the needs of our families, resolving conflicts and/or stepping in when others fail to do so. The challenge for many of us is applying this skill to meet our own needs.  If we are busy taking care of everyone else, then we probably have little time left for taking care of ourselves.  We may feel emotionally drained and/or physically exhausted. 

In the next few weeks, we will explore how to practice self-care in the following three areas:

• Physical needs

• Emotional needs

• Spiritual needs        

Stephen R.Covey in his well-known book, “The 7 Habits of Highly Successful People” identifies the practice of self-care as Habit 7- Sharpen the Saw. This habit is based on the tale of the woodcutter who struggles to saw down a tree for over five hours.  When someone comes along and mentions that he could take a few minutes to sharpen his saw which would lessen the task, the woodcutter states that he can’t because he is too busy sawing.  It is important to ‘sharpen’ our physical, emotional, and spiritual selves in order to realize our full potential.

In the next chapter, we will identify our physical needs and how to fulfill them.