A Process for Developing a Self Care Practice by Stephanie Gagos H


ow many of us wait until we are in crisis mode before we begin


to practice self care? More vitally, how might our lives be improved if we made it part of our daily routine now to check in with ourselves and practice neces- sary self care in the midst of our daily lives?


We all know the havoc stress can cause on our bodies and overall well- being. Self care is an important aspect of stress management as it elicits the relaxation response which, in turn, reduces stress in our bodies. The more self care we practice, the better we will feel, and the greater our capacity to handle stress. Below is a sample pro- cess for developing a self care practice.


Soothing with


the Senses We are sensory be- ings and tend to feel soothed by warmth, sweetness, aromas, sounds, water, etc. Just going outside for a few minutes and feeling the cool air on your skin or the sunshine on your face can give you the lift you need.


Make a List


Creating a list of what makes us feel good, nurtured and cared for is es- sential to the process. It often helps to break it down into categories of physi- cal, emotional, mental and spiritual self care. It’s a good idea to keep a copy of this list at work and at home. • What makes me feel good, nurtured and cared for on a physical level?


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• What makes me feel good, nurtured and cared for on an emotional level? • What makes me feel good, nurtured and cared for on a mental level? • What makes me feel good, nurtured and cared for on a spiritual level?


We can also categorize them accord- ing to length; quick ones for when we are on the go and longer ones for when we have a more lengthy stretch of time. Think simple and accessible. We don’t always have the luxury of an hour in our hectic schedules. Update your list periodically, weeding out what works and what doesn’t work. Keep revising as needed.


Create Rituals Based on the List


If we want to make self care a habit, making it part of our routine will help to make it more automatic. Start with a morning ritual. What can we do before we get caught up in the day that is an act of self care? It can be something brief like doing a favorite yoga pose or taking five deep breaths.


At work we can have a ritual dur- ing our breaks. Make it a habit to leave your desk for lunch to join a friend, or sit alone at a café and read or listen to something uplifting. At home, create rituals around family time and around taking time for you. Committing to time for ourselves is an act of self care. Create friendly reminders for yourself until these rituals become habit. You can program the reminders into your phone, leave little sticky notes around or put something by the door so you won’t forget.


Learn the Art of Checking In Notice your breathing throughout the


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day. Learn to take frequent breaks to breathe deeply. Closing your eyes while resting your hand on your belly or heart helps to ground you deeper into the moment. Notice if you have any pain or any physical symptom such as a headache or back pain. These can be signals of stress. Ask yourself, how am I doing? Do I need anything right now? What would feel good right now? What would energize or relax me?


Once You’ve Checked In Make the time to practice a self care act from your list. Use your list until your ritual becomes organic. Pick something that will nurture you in the way that you need to be nurtured in the moment (think physical, mental, emotional and spiritual). Do something or do nothing. Both are acts of self care. Just sitting and breathing and listening to what emerges from within is caring for the self.


Being at Peace


with Where You Are You can’t get it wrong. Acknowledge the efforts you make. Find peace with where you are. Know that you are do- ing the best you can do each moment of the day. Know that it takes years to lose touch with what we need and it may take years to get back in touch. You don’t have to do it all at once. Baby steps can work wonders and are all you need.


Stephanie Gagos is the owner of My Voice of Truth Coaching and offers workshops and individual life coach- ing sessions. For more information visit MyVoiceOfTruthCoaching.com, MyVoiceOfTruth.com and Meetup.com/ FindingYourVoiceOfTruth.


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