Self-Care Less Than A Minute
Today I would like to talk about how we can incorporate self-care even when we do not have time for it. Before I go further, it is crucial that we actually block time for self-care. Because it is when we block the time out for self-care, then only we allow ourselves to be truly and deeply immersed in all the goodness that self-care would bring us. If you have not already, I have created a free PDF for you to help you find and block time out for self-care. In the PDF, you will also be able to find a link to book a call with me for me to guide you in making time for yourself. Go to rachelwsf.com/timeforselfcare to get your free PDF now!
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---podcast transcript - - -
Hi, I am Rachel Wong. And I am the founder of Rachelwsf & Co. In Rachelwsf & Co, I help busy parents reconnect with themselves and each other and find more joy in their lives and with their family.
Today I would like to talk about how we can incorporate self-care even when we do not have time for it. Before I go further, it is crucial that we actually block time for self-care. Because it is when we block the time out for self-care, then only we allow ourselves to be truly and deeply immersed in all the goodness that self-care would bring us. If you have not already, I have created a free PDF for you to help you find and block time out for self-care. In the PDF, you will also be able to find a link to book a call with me for me to guide you in making time for yourself. Go to rachelwsf.com/timeforselfcare to get your free PDF now! It is rachelwsf.com/timeforselfcare
Now but really, there are self-care as short as a minute or 2 that we can do too. And even so, I do have clients who told me that they are unable to do it because they forgot about it, or that they have no time - yes, no time for even 1 or 2 minutes.
Why do we say we have no time even for something that only takes 1 minute out of 1440 minutes in our entire day? Do we really do not have enough time?
I work with a lot of moms and being a mom myself with a full-time job and a coaching business. I know the struggles of a working mom and the guilt we felt when we take time out for ourselves.
But the sooner we do not get ourselves out of that mindset, we will not be able to truly care for ourselves. And when we do not even spend a single minute on self-care then very likely we will feel overwhelmed and burnout very quickly because our wellness bucket is not filled.
So, what are some of the quick self-care that we can practice even though we are busy - these literally take only a few seconds to implement!
I will only put out 3 points today and if you like it, I can come out with more!
1. Take a deep breath
The first one is so easy, you can literally do it right now. Like when you are working or feeling overwhelmed - One deep breath can help you!
Usually, I will recommend 5 deep breaths. But even with one deep breath. You will feel so much better.
Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.
You should do this especially when you have a lot of things to do! Because it will instantly make you feel relax. You have lots of things to do but you feel calm and not stress or anxious.
Your toddler is shouting and screaming at you!
Breathe deeply and tell them very calmy that you are there to wait for them to calm down so that you can listen to him or her.
Your house is in a mess!
Breathe deeply. And then maybe turn on the music and start cleaning away OR better yet, made it into a cleaning up game for your child and you.
You have a long list of to-do-list!
Breathe deeply. And pick 3 things to focus on today. Remember to celebrate even though you only manage to finish one.
And now that you are listening to this podcast, why don't we practice it?
Take note that when we take deep breaths in, by right we should breathe with our abdomen and not lungs. Breathe deep all the way and feel your abdomen rise and exhale with your mouth.
Do you feel better? Do you feel your muscles are a tinge relaxed? Do your head and heart space feels a little wider and not tensed?
It's a total yes for me!
And if you have more time. Hold the breath for 3 seconds and perform more of it!
2. Walk away from the negative people
If you are in a space with people who are negative will drain you especially if you are the kind that would be absorbed into negative conversations. It is ok if this only happens once a while, but imagine every single time you see that person they complain or they will go on and on all the horrible things that happened to their life and how life is so depressing and everything is bad in their life? This will waste a lot of your time and you are definitely not caring for yourself. When you are engaged in negative conversation like this, even when you are just listening, you are essentially focusing on it. You think a lot more about it and it will drain you, sometimes without you realising and it will gradually change you and you would even be thinking like them. Unless you are very aware of yourself and be rooted strongly in what your belief and boundaries are, then I will suggest you walk away. The first step is the hardest and then to walk out of that space is going to be less than a few seconds.
Especially when you are busy - you should walk away from the space where the negative conversations are happening.
For example, if you are working in a room, and people are constantly gossiping? Walk away and find another space to work in.
You will be so much more efficient in your work and finish off faster - now who says you don't have time for self-care when you can finish off your work faster?
Don't get me wrong. If your friend, who is not usually like that, met with problems and needed your listening ears. You can choose to, in fact, you should be there for them as a friend.
But if there is a person whom you knew for the longest time does make you feel more stress. The best is to walk away so that you won't be and you can get your things done or be in a much positive environment.
3. Affirm yourself loudly / Shout out 'stop' to yourself from going on the train of negative thoughts and negative self-talk.
You are what you think. Negativity may result in stress, anxiety and depression that can damage our health and our relationship with our loved ones.
It is important that we introduce more positive thoughts in our life as often as possible.
When we affirm ourselves - whether loudly or in our hearts, we are training our brain to think that of ourselves instead of letting our brain lead us into negative self-talk.
"I am such a bad mom."
"I do not deserve to be treated this well by my husband."
"I always make the wrong choices for my family members."
"My daughter's tantrum is always a reflection that I did not teach her well."
We will eventually believe that and we will always be limiting ourselves to these negative thoughts.
Instead, when you find yourself thinking negatively, it is good to say "STOP". Your brain will stop. And affirm yourself, say it out so that you can hear yourself saying it. You can also say it with me now.
"I am a great parent."
"I am aware of my child's nature and I support them and love them for who they are."
"My child is a blessing from God and he or she is beautiful."
"I am willing to learn and grow."
"My husband loves me for who I am."
"My husband and I always look out for each other."
"We have each other best interest at heart."
"We choose what is right for me and my children."
"Our home is a place of peace."
Having said that, we really shouldn't be spending only 1 minute on self-care. But with these 3 things mentioned, I hope you can see that there are so many small steps that we can take to increase your daily wellbeing and make you feel better by investing just a few minutes of your day.
Follow me for more contents such as these on my Instagram @rachelwsf.co and my blog or podcast on rachelwsf.com/blog
Feel free to DM me on my Instagram to connect with me. I'll speak to you again. Take care xx