Nutmeg “Nuggets”
Something like, “I will give myself time to meditate 3 times a week”. I’ll leverage the ideas from the ladies of “burnout” to say - make it SCPCSP (Soon, Certain, Positive, CONCRete, Specific, Personal)
5.Write your rules down and make them visible. I know, simple, but don’t skip it. Make it an art project, have fun with it!
6.Start talking about it with others. This is your personal cam- paign trail - “I, Liz Kametz believe in 60 minutes of exercise 4 times a week, 3 long baths and one indulgent dessert a week.” The more you tell others what you are doing, the more likely you are to hold yourself accountable.
7.Enlist self-care advocates. These are your campaign junkies, the people you know will send you a quick note to check in, with no judgement, just complete support.
10 Ways to Tackle Self-Care (& Actually Stick to It)
man giver syndrome. I’m currently in the process of “finding myself”, as they say, and amongst the tears, sweat and sleep I’m finding it helpful to capture concrete ideas during this very nebulous, ambigu- ous journey. Here’s what I’ve found to be helpful:
A
1.Research your soul fillers. For some of you, you already know: running, cooking, being with friends, yoga, meditation. The list is endless but the point is to take some time reflecting on when you felt the most joy, the most “filled” and jot it down.
2.Make a wish list. So you poured through books, articles, or just self-reflection, now it’s time to write down the best of the best. Don’t constrain yourself with, “oh my schedule can’t do that” or “I don’t have the money for that.” This is a WISH OR DREAM list.
3.Talk to family/spouse about the list and how they can help. This can be tough for us “human givers”, asking for help provokes shame and guilt. Look at your list together and start to have a conversation about what could really be doable.
4.Declare your SELF-CARE rules. For some of us, we run a household full of rules - clear your plate, make your bed, clean up your room, be kind to each other, but it’s less likely we have rules for ourselves. It might be that we harbor a belief system that seems to be our invisible rules we live by, but now, I want you to go CONCRete. I want you to pick 3 rules for self-care.
s women, we grew up reading articles about how to get a guy, how to reach our dreams, but in the midst of life we lost ourselves. This particularly happens to those of us with hu-
8.Periodically (ideally daily) check in with yourself. Simply hold your hand to your heart, close your eyes, take a deep breath, exhale, and say to yourself, “how are you doing?”
9.Check in with your loved ones. Ask your spouse, friends, colleagues, “what have you observed with my new self-care rules?” Be ready for the answers not always being positive. Part of taking care of yourself might feel like less time taking care of others. You’ll find the time you are spending with the ones you love is filled with more joy and less negativity.
10.Don’t beat yourself up with a blip. Any “program” that’s a bit concrete can be tough to adhere to. This has some built in safety nets with the campaign junkies and check-ins, but you’ll still slip. Try to look at it as a way to learn more about yourself, make tweaks to the plan as you need, breathe and flow through.
Liz Kametz and her husband have four chil- dren (two special needs, two step-children), and one anxious rescue dog. She holds a BS in Chemical Engineering and MS in Systems Engineering and is trained in Change Manage- ment and Lean/Six Sigma. Her vision of Just
Be came from her own lack of self-care and the recognition that the epidemic of chronic stress is real and needs to be addressed. Adrienne Gervais is a wife and mom of three college aged chil- dren and has spent most of her professional career helping school children grow into mindful adults. Now she is shifting to a leader- ship role as General Manager of Just Be. She holds a BA in Politi- cal Science, is a certified Master Energy Therapist and is currently completing a Master’s degree in Integrative Health and Holistic Healing.
www.justbethejourney.com
info@justbethejourney.com
www.liz-kametz.com. See ad on page 6.
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12 Natural Nutmeg - March 2020
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