Showing posts with label Self-Care. Show all posts
Showing posts with label Self-Care. Show all posts

5 Ways to Incorporate Self-Care into Your Routine

(Family Features) Day-to-day life involves responsibilities that can lead many to feel overwhelmed. In fact, a survey from CNBC found more than half of U.S. women (53%) are experiencing burnout. To counter the stresses of everyday life, DOVE Chocolate recommends these tips to show yourself compassion and take time to nurture your ­well-being.

For more helpful ideas to take time for yourself, visit dovechocolate.com.

Try a New (or Old) Hobby

Setting aside “me time” can help you recharge and show yourself the compassion you show others while nurturing your interests. Create a list of things you’ve been telling yourself you’ll try, whether it’s starting to paint, trying a cooking class, or picking up a good book, and give yourself permission to take time to pursue your interests.

Incorporate a Treat into Your Day

When days feel long, incorporating a favorite treat can give you something to look forward to. This could be a phone call with a friend, catching up on your favorite show, or indulging in a favorite goodie like DOVE Chocolate Large PROMISES, which are three times the size of original Promises and come in Dark Chocolate and Peanut Butter and Milk Chocolate and Caramel varieties.












Spend Time Outdoors Whether setting aside time for an afternoon stroll or mixing up your morning commute by walking, time spent outdoors can provide benefits for your well-being. In fact, spending time in nature has been shown to decrease feelings of loneliness and can have a positive impact on mood.

Block Off Your Calendar

Getting caught up in day-to-day responsibilities is easy, and many feel the burden of obligations to family, work, and communities. Remember you also have an obligation to yourself and your well-being, so be intentional by setting aside time for yourself without other distractions. Whether it’s taking time off work or making plans for a vacation or staycation, nurture yourself the way you care for those around you.

Start a Routine
Starting (or ending) your day with a self-care routine can be a relaxing practice that helps you reinforce your wellness and values. Your routine can incorporate skincare, gratitude practice, or mindfulness techniques – anything that makes you feel grounded as a manageable addition to your day.
 

Photos courtesy of Adobe Stock and Cleyder Duque

SOURCE:
Dove Chocolate

Improving your Emotional Health



Calm your mind and body. 
Relaxation methods, such as meditation, are useful ways to bring your emotions into balance. Meditation is a form of guided thought. It can take many forms. For example, you may do it by exercising, stretching, or breathing deeply. 
Take care of yourself. To have good emotional health, it’s important to take care of your body by having a regular routine for eating healthy meals, getting enough sleep, and exercising to relieve pent-up tension. 

Taking care of yourself includes pursuing activities that naturally release endorphins and contribute to feeling good. In addition to physical exercise, endorphins are also naturally released when we:
  • Do things that positively impact others. Being useful to others and being valued for what you do can help build self-esteem.
  • Practice self-discipline. Self-control naturally leads to a sense of hopefulness and can help you overcome despair, helplessness, and other negative thoughts.
  • Learn or discover new things. Try taking an adult education class, join a book club, visit a museum, learn a new language, or simply travel somewhere new.
  • Enjoy the beauty of nature or art. Studies show that simply walking through a garden can lower blood pressure and reduce stress. The same goes for strolling through a park or an art gallery, hiking, admiring architecture, or sitting on a beach.
  • Manage your stress levels. Stress takes a heavy toll on mental and emotional health, so it’s important to keep it under control. While not all stressors can be avoided, stress management strategies can help you bring things back into balance.
  • Limit unhealthy mental habits like worrying. Try to avoid becoming absorbed by repetitive mental habits—negative thoughts about yourself and the world that suck up time, drain your energy, and trigger feelings of anxiety, fear, and depression.
References:
Improving Emotional Health: Strategies and Tips for Good Mental Health. (n.d.). Retrieved May 31, 2021, from http://www.helpguide.org/articles/emotional-health/improving-emotional-health.htm

Smiling Depression: What You Need to Know

What is smiling depression?


Smiling depression doesn’t just affect people with low incomes and sketchy lives. It doesn’t target dysfunctional homes and rebellious teens (Hurd, A.A., 2017). 

Smiling depression, believe it or not, often affects seemingly happy couples, the educated, and the accomplished (Hurd, A.A., 2017). To the outside world, you got it; these victims seem like the most successful individuals (Hurd, A.A., 2017).

 “Smiling depression” is a term for someone living with depression on the inside while appearing perfectly happy or content on the outside (Elmer, 2018). Their public life is usually one that’s “put together,” maybe even what some would call normal or perfect (Elmer, 2018).

Smiling depression isn’t recognized as a condition in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) but would likely be diagnosed as a major depressive disorder with atypical features (Elmer, 2018).

What are the symptoms of smiling depression?

Someone experiencing smiling depression would — from the outside —appear happy or content to others. On the inside, however, they would be experiencing the distressful symptoms of depression. 

Depression affects everyone differently and has a variety of symptoms; the most distinguished being deep, prolonged sadness. Other classic symptoms include:

  • changes in appetite, weight, and sleeping
  • fatigue or lethargy
  • feelings of hopelessness, lack of self-esteem, and low self-worth
  • loss of interest or pleasure in doing things that were once enjoyed
Photo by Jopwell from Pexels


Someone with smiling depression may experience some or all of the above, but in public, these symptoms would be mostly — if not completely — absent. To someone looking from the outside, a person with a smiling depression might look like:

  • an active, high-functioning individual
  • someone holding down a steady job, with a healthy family and social life
  • a person appearing to be cheerful, optimistic, and generally happy

If you’re experiencing depression yet continue to smile and put on a façade, you may feel:

  • like showing signs of depression would be a sign of weakness
  • like you would burden anyone by expressing your true feelings
  • that you don’t have depression at all, because you’re “fine”
  • that others have it worse, so what do you have to complain about?
  • that the world would be better off without you

Photo by Andrea Piacquadio from Pexels

Why People Hide Their Depression

It's not uncommon for people to keep their depression private. From wanting to protect their privacy to fearing judgment by others, there are many personal and professional reasons why people hide their symptoms of depression (Morin LCSW & Snyder, MD, 2020).

If you think someone you know has smiling depression, share your concerns. Normalize mental health issues and talk to them about how they can get help. And, offer emotional support as well as practical support(Morin LCSW & Snyder, MD, 2020).

 

 

A Word From Kysha Ann  

                              Retreat: Take a little time out of the day for a little quiet solitude and turning inward, creating space for silence, contemplation, and mindfulness.

·                                 Reflection: This quiet time is a time to reflect on how the year has gone, and how I’d like to move into the New Year. We don’t often give ourselves enough time for reflection, as we’re always busy inactivity.

·                                 Letting go: What have we become burdened with over the past year? Over the past decade? This time of turning inward is also a great time to let go of burdens, resentments, etc.


References

 

Elmer, J. (2018, November 18). Smiling Depression: Symptoms, risk factors, test, treatments, and more. Healthline. https://www.healthline.com/health/smiling-depression

 

Hurd, A.A., S. (2017, March 17). Smiling depression: How to recognize the darkness behind a cheerful facade. Learning Mind. https://www.learning-mind.com/smiling-depression/

 

Labeaune, Psy.D., R. (2014, November 12). The secret pain of "Smiling" Depression. Psychology Today. https://www.psychologytoday.com/us/blog/the-guest-room/201411/the-secret-pain-smiling-depression

Morin, LCSW, A., & Snyder, MD, C. (2020, April 15). Could you have smiling depression? Verywell Mind. https://www.verywellmind.com/what-is-smiling-depression-4775918

Simplify Your Day to Have a Greater Impact

Our society is obsessed with productivity and optimizing our lives — having the perfect routine, perfect diet, perfect productivity system, perfect to-do app, and more.
It’s an ideal that not only doesn’t exist; it’s harmful to our health and happiness. And what’s more, it’s completely misguided — what many of us really want to do with our work is do meaningful work and have an impact on the world.
So how can we let go of the focus on productivity and optimizing, while still doing meaningful work and having an impact?
Simplify. Focus on the important, meaningful tasks instead of churning. And actually dive into those meaningful tasks instead of procrastinating because of the uncertainty that comes with them.
Look at your task list and email/messages inbox and pick the most meaningful tasks — there’s a good chance you’ve been putting them off. Instead, when you don’t go to your favorite distractions, you are likely to churn through smaller tasks, answering messages, checking on inboxes and updates.
This is because meaningful, important tasks come with great uncertainty. We habitually respond to this uncertainty by avoiding it, going to distraction and easier tasks that make us feel less uncertain.
But the result is that we’re churning through a lot of busywork, spending our days doing a lot but not getting a lot accomplished.
Instead, we can simplify:
  1.                           Pick meaningful tasks, and focus on those.
  2.                            Create space by clearing away distractions.
  3.                            Letting the busywork get pushed until later in the day, when we set aside room for those.
  4.                           And putting our entire being into the meaningful, important tasks.
Imagine clearing out space in your day by simplifying, letting go of the small tasks, not constantly answering messages and emails, and instead giving yourself the generous gift of focusing.
You’d get the meaningful tasks done, and feel like your work is more meaningful. Those tasks would make a greater impact, and over time, you’d have a great impact on the world.
All because you simplified and focused.


Love, Life, and Your Health: Helpful Things to Know If You're Considering A Hysterectomy

Hysterectomy is the surgical removal of the uterus. It ends menstruation and the ability to become pregnant. Depending on the reason for the surgery, a hysterectomy may also involve the removal of other organs and tissues, such as the ovaries and/or fallopian tubes.

Your health care provider might recommend a hysterectomy if you have
·         Fibroids. Many hysterectomies are done to permanently treat these benign tumors in your uterus that can cause persistent bleeding, anemia, pelvic pain, and pain during intercourse and bladder pressure. For large fibroids, you might need surgery that removes your uterus through an incision in your lower abdomen (abdominal hysterectomy).
·         Endometriosis. This occurs when the tissue lining your uterus (endometrium) grows outside the uterus, involving the ovaries, fallopian tubes or other organs. Most women with endometriosis have a laparoscopic or robotic hysterectomy or abdominal hysterectomy, but sometimes a vaginal hysterectomy is possible.
·         Adenomyosis. This occurs when the tissue that normally lines the uterus grows into the uterine wall. An enlarged uterus and painful, heavy periods result.
·         Gynecological cancer. If you have cancer of the uterus, cervix, endometrium or ovaries, or precancerous changes, your doctor might recommend a hysterectomy. Most often, treatment for ovarian cancer involves an abdominal hysterectomy, but sometimes vaginal hysterectomy is appropriate for women with cervical or endometrial cancer.
·         Uterine prolapse. When pelvic supporting tissues and ligaments weaken or stretch out, the uterus can sag into the vagina, causing urine leakage, pelvic pressure or difficulty with bowel movements. Removing the uterus and repairing supportive tissues might relieve those symptoms.
·         Abnormal uterine bleeding. When medication or a less invasive surgical procedure doesn't control irregular, heavy or very long periods, hysterectomy may be needed.
·         Chronic pelvic pain. If your pain is clearly caused by a uterine condition, hysterectomy might help, but only as a last resort. Chronic pelvic pain can have several causes, so an accurate diagnosis of the cause is critical before having a hysterectomy.

Types of Hysterectomy

  • Partial Hysterectomy – removes the body of the uterus while the cervix is left in place.
  • Total or Simple Hysterectomy – removes the entire uterus and cervix.
  • Hysterectomy with Bilateral Salpingo-Oophorectomy – removes the uterus, cervix, and fallopian tubes.
  • Radical Hysterectomy – removes the uterus, cervix, ovaries, fallopian tubes and possible upper portions of the vagina and affected lymph glands.

Are there alternatives to hysterectomy?

Depending on your condition, you may want to try other options first that do not involve surgery or to “watch and wait” to see if your condition improves on its own (American College of Obstetricians and Gynecologists, 2018). Some women wait to have a hysterectomy until after they have completed their families. If you choose another option besides hysterectomy, keep in mind that you may need additional treatment later.

Risks

Although vaginal hysterectomy is generally safe, any surgery has risks. Risks of vaginal hysterectomy include:
  • ·               Heavy bleeding
  • ·               Blood clots in the legs or lungs
  • ·               Infection
  • ·               Damage to surrounding organs
  • ·               Adverse reaction to anesthetic

Severe endometriosis or scar tissue (pelvic adhesions) might force your surgeon to switch from vaginal hysterectomy to laparoscopic or abdominal hysterectomy during the surgery.
Except in cases of suspected uterine cancer, the surgeon might cut an enlarged uterus into smaller pieces and remove it in sections (morcellation).

What should I expect after having a hysterectomy?

According to the American College of Obstetricians and Gynecologists, 2018, you can expect to have some pain for the first few days after the surgery. You will be given medication to relieve pain. You will have bleeding and discharge from your vagina for several weeks. Sanitary pads can be used after the surgery. Constipation is common after most hysterectomies.
Some women have temporary problems with emptying the bladder after a hysterectomy. Other effects may be emotional. It is not uncommon to have an emotional response to hysterectomy. You may feel depressed that you are no longer able to bear children, or you may be relieved that your former symptoms are gone
What are some important things I should know about recovery?
Follow your health care professional's instructions. Be sure to get plenty of rest, but you also need to move around as often as you can.
  • ·        Take short walks and gradually increase the distance you walk every day.
  • ·        You should not lift heavy objects until your doctor says you can.
  • ·        Do not put anything in your vagina during the first 6 weeks. That includes douching, having sex, and using tampons

After you recover, you should continue to see your health care professional for routine gynecologic exams and general health care. Depending on the reason for your hysterectomy, you still may need pelvic exams and cervical cancer.
References:
American College of Obstetricians and Gynecologists. (2018, October). Hysterectomy. Retrieved from https://www.acog.org/Patients/FAQs/Hysterectomy?
Cleveland Clinic. (2018, June 25). Hysterectomy. Retrieved from https://my.clevelandclinic.org/health/treatments/4852-hysterectomy
National Women’s Health Network (NWHN). (2016, November 28). Hysterectomy. Retrieved from https://www.nwhn.org/hysterectomy/
Mayo Clinic. (2018, December 13). Vaginal hysterectomy. Retrieved from https://www.mayoclinic.org/tests-procedures/vaginal-hysterectomy/about/pac-20384541