mindfulness - Women of Rubies

In Career Gems January 8, 2024 By Women of Rubies

12 Simple Self-Care Ideas For Women

Do you suffer from recurrent headaches, insomnia or inability to have a relaxing sleep, stomach upset, and lack of appetite, low energy, mental distress, emotional imbalance, and irritation?

You need some self-care ASAP.

If at any point in your life you are unable to create a balance, then you need self-care. For example, if you live with a bunch of crazies as roommates and are always unhappy or stressed, self-care is the answer.

Self-care is the act of deliberately indulging in activities that make us burst forth like a spring bloom. It means taking control of your emotional, physical, mental, financial, spiritual, and every other aspect of your life. Every step you take to cater to the well-being of yourself is self-care. After all, who would not want some minutes, hours, or days of self-love? There is the need to recharge, be refreshed, and be ready for the road ahead, and having a self-care routine will help you achieve these.

Before forging ahead, remember that self-care is different for everyone. It is not a one-size-fits-all thing. The best part about self-care is to do what is good for you.

Self-care refers to different things for different people. For some, a day in bed without disturbance or watching their favorite movies is self-care. However, it is crucial to note that everyone approaches this seemingly simple activity differently.

So, what are the benefits of self-care?

Self-Care Improves Your Physical Health – Self-care reminds you to critically look at yourself and improve on it. Simple activities like brushing, flossing, exercising, sleeping, or eating well are things we often forget to do as we pursue the good life, but they are beneficial to our personal well-being.
Self-Care Reduces Stress, Anxiety, and Depression – This idea is tied to the point above. Simple practices like running a bath, yoga, meditation, music, or indulging in a favorite hobby are self-care ideas. They also allow you to relax, calm your mood, and boost your mental health and consequently, your overall well-being.
Self-Care Prevents the Onset of Mental Health Issues – Simple changes to your routine like eating well, sleeping longer, taking a day off to relax are ways to help restore and maintain your sanity. While self-care is not a substitute for professional help, it is a reliable way to prevent and manage mental health issues, especially in women.
Self-Care Increases Self-Esteem and Self-Confidence – Self-care allows you to concentrate on the things that make you happy. For example, by taking a longer bath, you become more relaxed and sure that your skin is refreshed, which also boosts your self-worth and confidence.

You live in such a demanding and hectic world and sometimes, life can get so busy and overwhelming that you forget to care for yourself. These self-care ideas allow you to create a comfortable balance to the chaos around you.

Women all over the world are working themselves to death. Whether as a career women, a mom, a wife, a friend, a confidant, or whatever, they are always in a hurry to satisfy everyone but themselves.

An African proverb says, “no matter how much you solve people’s problems, it will never run out.”

However, you can run out if you do not slow down. So, go at your pace. Happiness starts with you.

Here are 12 self-care ideas and routines for women.

1. Go for a Medical Check

Go for a medical check—and I do not mean over-the-counter chatting with the friendly pharmacist, but in a real hospital. A medical check is not necessary because something is wrong but to ensure nothing is going wrong. Many women, especially those in their early 40s, 50s, or even late 30s, never get a medical routine until something goes wrong. Do not wait to be a victim of life’s unbalances—go for a medical check today.

2. Be Kind to Yourself

For some funny reason, women are never kind to themselves. They live in this mental bubble that everyone’s kindness is ours. Hold it and take a couple of steps back.
No, your happiness is just as important as the next person. Sacrifice is a woman’s thing, but self-neglect and denial are not a part of it. If you can be kind to others, be kind to yourself, too.

3. Take a Spa Day

You deserve it, and it is a relaxing way to knock aches and pains away with a deep massage, pedicure, manicure, and facial. You will come out of it looking sexier, more confident, and more relaxed.

4. Do Something You Love and Enjoy

This can be anything you love but have not done in a long time. It can be reading a book, having a lunch date with your girlfriends, or glancing through your favorite magazine. Remember, it must be something that you love doing.

5. Define a Morning Routine

How are your mornings like? If it is like the regular, change it. Add some warm lemon water as a detox start, plank for 30 seconds to boost your strength, and eat breakfast. The goal is to do something that triggers your happy hormones and makes your day as bright as the sun.

6. Start a Self-Care Journal

Journaling has become a viral habit since the pandemic. Not only does it remind you of where you are, but it is also a technique to unwind emotionally and mentally. If you haven’t started a journal, this is the time to do just that. Overall, journaling is a great way to reflect on each day and its impact on you.

7. Take Your Sleep Time Seriously

Women are the first to wake up and the last people to sleep every night. While it is a good habit to watch over those you love, you need to love yourself too, and sleep is a relaxing way to start. Create a sleep routine and stick to it.

For example, make it a priority to sleep by 9 pm and wake at 5 am. This gives you about eight hours of sleep, which is good. Never push your tiredness beyond the boundaries of your strength. Sleep.

8. Learn to Say No

Nobody ever died from saying or hearing the words “no,” so learn it. You cannot give what you do not possess and believe me, selfish love is never a good thing. If you cannot do a task, just say no.

9. Be Unapologetic About Your Actions

Aren’t you tired of explaining your life to everyone? Stop it! This is the time to quit being apologetic for begin you and just live life. If you know in your heart that your actions are healthy, beneficial, and productive, never apologize.

10. Forgive Your Past

If there is one thing that is holding you back from enjoying your present, it is your past. We all have pasts, some of them we overlook, and others we cannot move past it. The only reason is our inability to forgive. Settle down, go through it and forgive. You do not have to understand it, you just have to move on.

11. Bask in the Silence

The world is too noisy, and we are constantly in the middle of chaos. If you have never tried this as a self-care idea, include it in your next day off. There is the need for stillness to enable us to appreciate our surroundings. Acts of silence could be watching the sunset or drinking your morning coffee without any interruptions.

12. Practice Conscious Living

Conscious living is being aware of your every move, decision, and its effect on your life and others. Most times, we drift through life like a piece of log on an open ocean with no sense of direction. When you practice conscious living, you are aware of yourself and what your presence signifies in the world around you.

How to Create a Self-Care Routine

In addition, here are some tips and ideas on how to create a self-care routine:

Do the things you loved or love.
Go back to the simple things of life.
Be aware of your current situation (do not do more than what you can handle).
Remember that it is about yourself first.
Do not wait until the weekend. Use every free time you have.
Start small and be consistent.
Focus on activities that build you physically, emotionally, and mentally.
Repeat the ideas that work well and add something new.
Use sticky notes to remind yourself.
It is not about perfection.
Go at your own pace.

Final Thoughts

Now, these are self-care ideas that anyone can add to or take away from, but make sure you choose practices that work for you. Remember to include activities that boost your mental and emotional health, too.

Self-care is not just about physical health and outward appearances. It is a complete method of transforming yourself by caring about your needs.

In Editor's Choice August 20, 2022 By Women of Rubies

Esther Ijewere: How To Use Mindfulness Meditation To Reduce Stress And Anxiety

Mindfulness practice is one of my favorite type of meditation, perhaps because it’s easy, even for beginners. It is the act of combining awareness and concentration.

What is meditation?

Meditation is a technique used for thousands of years to develop awareness of the present moment. It can involve practices to sharpen focus and attention, connect to the body and breath, develop acceptance of difficult emotions, and even alter consciousness. It’s been shown to offer a number of physical and psychological benefits like stress reduction and improved immunity.

It doesn’t belong to any particular religion or faith. Though ancient in origin, it’s still practiced today in cultures all over the world to create a sense of peace, calm, and inner harmony. Meditation may offer a solution to the growing need to reduce stress in the midst of busy schedules and demanding lives.

Read: How Hawking At Age 10 Made Me More Determined- Adeola Olubamiji

Although there isn’t a right or wrong way to meditate, it’s important to find a practice that meets your needs.

I start with grounding, walking barefoot and feeling the earth under my feet, then I find a comfortable place to sit, and flow into breathing exercise to release stagnant air from my body.

Breathe in for 4 seconds, and exhale through the nose for 4 seconds. I do this 5×, then close my eyes and focus on my breath, while observing my body sensations, thoughts and feelings.

You can also watch my Youtube video on how to protect your energy here; Protect Your Energy

There are 8 other types of meditation. We practice at least 3 of it naturally but people don’t even know they are types of meditation.

8 other popular types of meditation practice according to Healthline

Spiritual: It focuses on developing a deeper understanding of spiritual/religious meaning and connection with a higher power.
Focused: Involves concentration using any of the five senses. For example, you can focus on something internal, like your breath, or you can bring in external influences to help focus your attention. Example includes, staring at a candle flame or counting your breath. It may be simple in theory, but it can be difficult for beginners to hold their focus for longer than a few minutes at first. If your mind does wander, simply come back to the practice and refocus. This practice is ideal for anyone who wants to sharpen their focus and attention.
Movement: This is an active form of meditation where the movement guides you into a deeper connection with your body and the present moment. Movement meditation is good for people who find peace in action and want to develop body awareness.
Mantra: This type of meditation uses a repetitive sound to clear the mind. It can be a word, phrase, or sound, one of the most common being “om.” , This is also a good practice for people who don’t like silence and enjoy repetition.

Read: How to live an wholesome life

Transcendental: It was founded by Maharishi Mahesh Yogi and refers to a specific practice designed to quiet the mind and induce a state of calm and peace. It involves the use of mantra and is best taught by a certified TM practitioner.
Progressive: This form of meditation involves slowly tightening and relaxing one muscle group at a time throughout the body. In some cases, it may also encourage you to imagine a gentle wave flowing through your body to help release any tension. This form of meditation is often used to relieve stress and unwind before bedtime
Loving-kindness: It is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others. It typically involves opening the mind to receive love from others and then sending well wishes to loved ones, friends, acquaintances, and all living beings. Because this type of meditation is intended to promote compassion and kindness, it may be ideal for those holding feelings of anger or resentment.

Also read: Be Careful Not To Be The Problem You Are Trying To Solve For Others

Visualization: It is a technique focused on enhancing feelings of relaxation, peace, and calmness by visualizing positive scenes, images, or figures. This practice involves imagining a scene vividly and using all five senses to add as much detail as possible. It can also involve holding a beloved or honored figure in mind with the intention of embodying their qualities.

Incase you woke up today feeling down and weary, or you probably lost your spark or the energy to keep pushing, I encourage you to try the mindfulness meditation, just make sure you release your soul from worry and anxiety before you start. You can also practice anyother one on the list to help you stay grounded.

You can also watch this video and practice this positive affirmation; https://youtu.be/jZ815bmduEU

Do you meditate? Does it work for you and balance your energy? I will be glad to read from you in the comments.

Connect with me on any of my social media platforms;

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Subscribe to my Youtube channel; Esther Ijewere Channel

I am rooting for you to have a stress and anxiety free year.

In Inspiration September 14, 2020 By Editor

Toddy Rosiji: 8 Simple Ways To Overcome Depression And Sadness

Depression can be debilitating and is very different from just feeling unhappy. Usually, there is a reason for unhappiness such as being rejected or not getting the job you wanted. Depression is a pervasive feeling. It’s almost as if you are in a black tunnel with no light. Hope disappears and the things you used to find enjoyable become a chore. Even winning the lottery would not snap someone out of depression and it is never a good idea to tell someone who is depressed to sort themselves out and pull themselves together. Unfortunately, it isn’t that simple, but there are ways to alleviate the symptoms of depression.

1. Practice Mindfulness
A depressed mind tends to mull over all that is wrong and worries unnecessarily about all the negative possibilities that may emerge in the future. This negative thought cycle reinforces misery and is not helpful in managing to overcome depression. Mindfulness involves focusing on the present moment and is a skill that needs to be practiced. More often than not, our brains are full of thoughts and focusing on the present moment seems unnatural for our minds. Practice on engaging your senses in the moment. Focus on touch, taste, sight, sound and smell. Engaging the senses leaves less time for worry.tely, it isn’t that simple, but there are ways to alleviate the symptoms of depression.

2. Stop the Negative Self Talk
Depressed people tend to see the world in a negative way. When things go wrong they blame themselves and when they go right, they put it down to luck. Depression reinforces self doubt and feelings of worthlessness. Monitor your inner negative talk and make allowances for this type of thinking by reminding yourself that your thinking is that of a depressed person, not a healthy functioning person. Don’t take your thoughts seriously when you are feeling low. Acknowledge the thoughts but this doesn’t mean you have to believe them. Keep perspective.

3. Distract Yourself
If possible, do your best to distract yourself from over thinking. Your thoughts are your enemy when depression sets in. Play with a pet or go for a walk. Read a book if you are able to concentrate or finish a puzzle. Do anything that takes your mind off your fears and worries. Keeping busy is an effective way to overcome depression.

4. Connect with Friends
This can be one of the hardest things to do when feeling depressed but it is one of the most rewarding activities. Force yourself to go out. Isolating oneself from others may seem a good idea but put a limit on it and then get out there again. This can have a huge positive effect on your mood.

5. Forgive Others
When we hold a grudge, we are the ones that feel the anger. The person whom we are angry with is probably merrily going about their business completely oblivious to your feelings. Don’t allow others to have this power over you. They have may have caused you grief in the past, try not to allow that grief to continue – it only affects you, not them. Find a way to forgive – they are not worthy of your time. Lighten the emotional load and you will improve your mood and help you to overcome depression.

6. Get Enough Sleep
Sleep and mood are closely connected. Inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. Studies have shown that even partial sleep deprivation has a significant effect on mood.Take steps to ensure adequate sleep will this will lead to improved mood and well-being. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort so aim for between 7.5 and 9 hours sleep per night.

7. Exercise
Regular exercise has benefits for helping to overcome depression. Exercise releases endorphins which improve natural immunity and improve mood. Besides lifting your mood, regular exercise offers other health benefits, such as lowering blood pressure, protecting against heart disease, cancer and boosting self-esteem. Experts advise getting half an hour to an hour of moderate exercise, such as brisk walking at least three to four times per week.

8. Don’t give up
Depression can make you want to hide away from the world and disappear. It’s okay to take some time out but give yourself a time limit and then do something productive to improve your mood. Depression can be well managed (I know this from personal experience) and there can be a wonderful life beyond depression. Hang in there and keep the faith.

Although the above suggestions can be effective, depression that perseveres should be investigated further and seeing a Doctor to chat over any symptoms is a step in the right direction.