Self-Care Sunday: Dedicate One Day Each Week to Yourself pt 2

By Roz Jones

Last week, we talked about ideas for establishing a self-care routine and why it’s so important. Here’s a few more things to keep in mind when coming up with your own Self Care Sunday.

Self-Care for Introverts and Extroverts

Something to keep in mind is that what you consider self-care might change depending on if you are more of an introverted or extroverted person. 

Self-Care for Introverts

If you are an introvert, you probably find that you are the most relaxed when you are alone. This doesn’t mean you want to be or should be alone all the time, but that you often need a little bit of time to yourself each day to recharge and gain your composure.

Have Quiet Solitude on Sunday – Self-care for an introvert can be as simple as just making sure you have some alone, quiet time on Sundays. You need this time to yourself to regroup and relax. It can be really hard when you go all day around other people and never give yourself this time.

Find Nature-Inspired Activities – Introverts also tend to enjoy time outdoors, again in a quiet and peaceful environment. Try to find some activities you can participate in that will encourage you to spend more time outside. 

Embrace Your Creative Side – An amazing way to practice self-care as an introvert is to do something creative. Learn how to crochet, write a poem or short story, color in an adult coloring book, or start painting.

Self-Care for Extroverts

Extroverts are more social creatures, getting their energy from being around other people. If you consider yourself an extrovert, you probably enjoy time with others more than time alone. But what does that mean for your self-care routine? Here are some tips for practicing self-care when you are an extrovert.

Enjoy Social Time with Friends – What might be a little more up your alley is scheduling in time with friends. What better way to practice self-care than spend time with those you love the most?

Volunteer Your Time – Looking for something more meaningful and fulfilling? You might like to volunteer somewhere as your self-care. Look into local community centers or animal shelters that are open on Sunday and see if they need any help.

Join a Local Club – Another social activity that helps with your self-care is joining a local club, like a book club. Not only will you be encouraged to read more, but you can get together once a week with your book club to chat and talk about the book. 

Tips for Your Sunday Self-Care Routine

Here are a few more tips for making sure you have a good Sunday self-care routine, and really understand what self-care means and how to avoid the common mistakes.

It Encompasses Emotional, Mental, and Physical Health

Self-care does not fulfill just one need in your life. Different activities provoke different benefits in your life, including helping with your emotional, mental, and physical health.

What works best for you is going to be something that helps you feel relaxed, de-stressed, improves your mood, and is something you absolutely love to do. 

Your Self-Care Needs Can Change Regularly

Just because you have committed to writing in your journal and meditating every morning for an hour as your self-care routine, doesn’t mean you have to do this forever. Sometimes, what you choose as your self-care activity changes, or you need to make adjustments based on your schedule.

Revisit what you are doing for self-care often. As your life and the seasons change, so will your self-care and what is actually going to benefit you the most.

A Common Mistake is Forcing Your Self-Care

This can’t be said enough – your self-care routine should not make you more stressed! This is a sign that you are forcing yourself to do something you don’t want to do and that it is doing nothing for you. 

It might be because your friend is participating in this form of self-care, or you read that it is a good idea. But remember everyone is different and everyone is going to benefit from different things.

It’s here, I am so excited to share a new caregiver app called Circleof….This app will allow you to surround yourself with resources and experts from your community including ME!!!! As you are looking through the app, you will see my familiar face. I’m excited about this partnership and new ways to support you as you support your loved one. Here’s the link so you can explore the app. I would love your feedback and spread the word by sharing the link to family and friends.

Visit http://www.rozjonesent.com for more information on staying healthy as a caregiver and check out my upcoming book!

Is “Mental” Health Really Just In The Mind?

By Roz Jones

Imagine you are asked to describe what depression, obsessive compulsive disorder, or bipolar disorder are. Would you say “mental health problems” or similar? Most would, and there is a general perception that these problems are purely based in the mind. There is still something of an attitude that people with mental health and anxiety problems should be able to “snap out of it” or get over it, just like that. Yet many mental illnesses actually have physical reasons. 

For example, clinical depression. A much-misused term, depression is now used to describe someone feeling a bit low. However, if someone has full, clinical depression, they will experience long periods of horrifically low mood, low motivation, and a general feeling of emptiness. A cruel illness, but one that is described as being mental, and a regular target for the “pull yourself out of it!” brigade. 

Yet, depression does have a physical basis. Depression is caused by a lower-than-average amount of serotonin in the body. Also known as the “feel good” hormone, serotonin controls the mood, personality, and feelings of an individual. If serotonin levels are low, the individual will experience depressive, low thoughts. This is a physical problem with mental evidence, but it is physical nonetheless – antidepressants work on increasing serotonin levels, and tend to have a decent success rate. 

Furthermore, preliminary scans have shown those with obsessive compulsive disorder have enlarged lobes at the front of the brain. These lobes control our worry and anxiety mechanism, and when enlarged, the anxiety goes into overdrive – resulting in what we know as OCD.  

So these mental illnesses are, more often than not, physical in basis after all – and one can no more “shake off” or “get over” a hormone imbalance than one can “shake off” a broken leg!

Visit http://www.rozjonesent.com for more information on addressing mental health as a caregiver and check out my upcoming book!

What is Self-Hatred?

By Roz Jones

Could it be possible you hate yourself too much? Self-hatred is more than simply not liking yourself. When you suffer with self-hatred, you’ll constantly put yourself down and feel like you aren’t good at anything.

Self-hatred and feeling like we are not enough can be especially difficult for those of us fulfilling caregiver roles for our loved ones. When we are responsible for taking care of both ourselves and others, we can feel as if we are never doing enough or “doing it right.”

Here, we’ll look at what self-hatred is, the impact it can have on your life, and how you can stop it in its tracks.

Understanding self-hatred

Self-hatred is basically like having a little bully sat inside your head. You will experience constant criticizing thoughts, pointing out your flaws and mistakes. Some common self-hatred thoughts you might experience include:

You’re a loser”
“Why did you even try, you knew you would fail.”
“You aren’t good enough.”
“Why can’t you just be normal?

You’ll put yourself down and compare yourself to others frequently. Self-hatred tends to develop over time and is triggered by more than one event.

How can it impact your life?

Although self-doubt is healthy, self-hatred is not. If you struggle with self-hatred, it can have a devastating impact on your life. Often the feelings of self-hatred worsen over time and can lead to destructive behaviors as you try and numb the negative self-talk.

Many people who suffer with self-hatred go on to develop destructive behaviors such as cutting themselves, develop eating disorders, or turn to drugs and alcohol. It can impact every aspect of your life, including your relationships, your career, and the friends you include in your life. You may also stop caring about the things you used to enjoy and avoid things that make you feel better.

The impact it can have on your life makes it important to treat quickly, rather than ignore it. The question is, how can you eliminate self-hatred?

Ways to eliminate self-hatred from your life

There are many ways to eliminate self-hatred from your life. Learning how to tame your inner bully is a great first step. So, when you notice that inner voice telling you negative things about yourself, switch it around. Stop those negative thoughts in their tracks and turn them into a positive.

So, if your inner bully says, “You aren’t worth anything,” switch it to “I may feel like I am not worthy, but I know that I am.” The more you counteract the negative thoughts with positive ones, the more positive your mind will become.

You can also make a list of all your strengths. If you struggle to come up with some, ask those closest to you. When you focus on your strengths, you won’t be too caught up in your weaknesses.

Finally, work on building up self-compassion. That is, treat yourself the exact same way you would treat a good friend. As a caregiver, you are excellent at helping out and lifting others up, so turn these skills on yourself. Would you beat a loved one up for making a mistake? If not, why do it to yourself?

Overall, self-hatred can be a powerful thing to overcome since it builds up over time. However, the tips above can help you to start to quiet your inner bully and develop a little more self-compassion.

Visit http://www.rozjonesent.com for more information on building yourself up as a caregiver and check out my upcoming book!

Stay Healthy While Working and Caregiving From Home pt 3

By Roz Jones

Have a look at my first few tips on staying healthy at home here and here, and read on to learn some more!

Taking Regular Breaks

Make sure you have a balanced work schedule throughout the day, including taking enough breaks. Think of your work-from-home schedule just like a schedule if you were in the office still. This includes a morning and afternoon break, and a lunch break! If you would get up every hour to move and stretch your body in the office, then you should be doing that now as well. 

Do desk stretches – There are stretches you can do while sitting down or standing. These give you the opportunity to look somewhere other than your computer screen, stretch your body, and hopefully stand up to stretch out your legs as well.

Walk around – Also use your breaks as a chance to get up and walk around your house or office space. 

Make adjustments – Do you feel like your neck is stiff or back is hurting? You may be sitting incorrectly. Check the ergonomics of your workstation, whether you are working at a desk or your kitchen table.

Environmental Changes

The environment where you work at home can also make a big difference in your health and wellbeing. Here are some things you can change in your environment for your health:

Setting up your workspace – Make sure your workspace is set up for focus and productivity, including a desk or table that is comfortable, all the accessories you need to get work done, proper lighting, and a way to cancel out noise or distractions. 

Having healthy resources at home – It is also good to have resources available to you at home to improve your health if this is a priority. This might be nutritious food and snacks, home workout accessories, or just some house plants in your office to get you in the healthy mindset.

Designated break areas – Taking a break at home is a little different from a traditional workplace, since you are already in your relaxing place. This is why having a designated workspace AND a designated place to take your breaks is so essential. 

Your Work-Life Balance 

Everyone needs a good work-life balance, whether you work from home or out of the home. But it tends to be a little more complicated when your home is also your office. 

One of the best things you can do for your work-life balance when you work from home is to have a schedule that tells you when you start work, and when you stop. Avoid bringing your laptop to the couch or your bed to get work done outside of your “office hours”.

This small change, in addition to having a separate workspace, will make a big difference in your work-life balance.

Are You Ready to Be Healthier?

Let’s summarize how to be healthier at home and make sure you are ready and on the right path.

Small habits for big changes – Remember that it is not about changing your entire life in order to be healthier. Just choose some smaller habits, and working from home will benefit you greatly.

Find your motivation – What motivates YOU to be healthier might not motivate anyone else. Be honest with yourself about what you are trying to achieve. 

Set health goals – Lastly, set some goals for yourself when it comes to your health. What are you trying to improve? What are you struggling with right now? The more specific your goals are, the easier they will be to achieve.

Visit http://www.rozjonesent.com for more information on how to be more productive as a caregiver and check out my upcoming book!

Stay Healthy While Working and Caregiving From Home

By Roz Jones

With more people working from home, a common question has come up – how do I get more exercise and avoid eating too much when I am at home full-time? This becomes even more difficult when you are caregiving from home as well, taking care of yourself, your job, and most importantly your loved ones. But don’t worry, it is possible to improve your physical health even while working from home, just like if you were working in an office. 

Here are 3 different things to focus on when it comes to staying healthy while working from home.

1. Staying Active and Stretching

One of the best things you can do when you work from home is to stay active. Even if you sit at a desk or work on the couch with your laptop all day, there are still plenty of opportunities to move your body.

Make it a goal to move more throughout the day, not only with daily exercise, but getting up from your day and stretching more often. 

Here are some ideas:

Start your day with a gentle workout session – In the morning, you can boost your energy and move your body with a gentle form of exercise. Yoga and Pilates are great for the morning, but a short walk would also be great.

Find more reasons to walk during your day – Walking is the gentlest form of exercise, and the easiest to do. You can walk your dogs a little further than you normally would, go on a family walk around the neighborhood after dinner, or walk to run errands if it’s close enough to your house instead of driving.

Add in other forms of exercise – What else do you enjoy doing? Do you want to take an afternoon spin class with a friend? Do you like getting out of the house to go on a hike or head to the gym? Find more forms of exercise that will motivate you. If possible, invite your loved ones to join you!

2. Nutrition While Working from Home

Another pitfall that people often fall into when working from home is snacking or indulging in treats all day. If you have found that your nutrition is falling behind from working near your kitchen all day, here are some tips that can help:

Have healthy snacks on hand – If you tend to reach for chips or candy often, keep healthier snacks within your reach. Have fruit or nuts on your desk, keep granola bars on the counter, make sure your fresh fruit and veggies are visible, instead of a box of donuts on the counter.

Do meal prep – Meal prep works great when you work from home too! This does not just have to be for bringing lunch to work. The more you have prepared at home, the less tempted you will be to order food delivery or go out to eat. It will also save time in the long run, meaning you have more time to take care of and spend time with loved ones.

Designated kitchen times – A common trap when working from home is feeling like you can walk into the kitchen at any time and eat something. To prevent this, have designated kitchen and meal times just like you would if you worked in an office.

3. Developing Healthier Habits

Staying healthy while working from home isn’t about being on a diet or trying to be restrictive. It is about balance, which starts with developing some healthy habits. 

Do you eat better when you have your workout first thing in the morning? Then you know this can be a wonderful healthy habit for you! Habits don’t have to feel like a chore or something you are forced to do. It is very small changes in your day that make the difference.

Try working on your daily routines. From morning routines to what you do in the afternoon, you can change your routines in order to be healthier at home.

Get your family involved. Sometimes, what you need is to focus on the health of your family, not just yourself. Let your kids help with meal times, exercise with the family, and find family-focused activities to get you up and moving throughout the day.

Check back next week for more healthy at home habits, and in the meantime, visit http://www.rozjonesent.com for more information on how to be more productive as a caregiver and check out my upcoming book!