A reminder that looking after yourself is SIMPLE & EASY
Rest and Relax
Every so often you need press the reset button and take time to look after yourself. This is not done enough! A few simple ways to rest and relax, work smart, move more and eat well.
Curate a Happy Shelf - its worth thinking about what you do with the objects that make you feel good. Pick out the items that inspire you, evoke happy memories or that you find beautiful and display them where you’ll see them every day. Declutter!
Give yourself a Real Talking-To - Dr Kristen Neff quotes “instead of just ignoring your pain with a ‘stiff upper lip’ mentality, you stop tell yourself ‘This is really difficult right now. How can I comfort and care for myself in this moment?’”. Start to listen to your internal dialogue and notice how you feel.
Make a Plan - 25% of our happiness hinges on how well we manage stress and planning was the strategy that worked best. Set aside 5minutes each morning or evening to plan & organise the days schedule. Start each day feeling clear headed and ready to go!
Breathe - a few deep breathes has the power to lower the heart rate when stress strikes. Gently inhale through nose for 5 - hold for 5 - exhale through mouth for 5.
Work Smart
Find a happy middle ground between your personal and professional lives, and your mind and body will thank you for it.
Structure - implement a routine, one less thing to think about, reducing ‘decision fatigue’.
Recreate a Commute - Mark the start and finish of the day. One way of doing this is to schedule in alone time, for example, going for a walk at the end of the day. Walking increases blood flow to brain and reduces stress.
Implement Boundaries - Uhoh the kitchen is now the meeting room, playroom and eating area! Important to communicate when you need your work area (the kitchen possibly) to be quiet (e.g meetings) and when it can be an area to relax in. Clarity is key!
Dress for Success - Clothes can prompt us to carry ourselves differently. More likely to sit more upright in a shirt and jeans than t-shirt and joggers. Recent research by Journal of Experimental Psychology, showed people in suits negotiated more successfully than those in tracksuits!
Move More
Attached to your skeleton by tendons, these muscles maintain posture and stabilise joints. Take care of yours, strengthen and stretch, so you can move your body with ease.
Physical exercise encourages the release of our feel-good chemicals (endorphins), which lift our mood and reduce anxiety, stress and pain.
Just 5mins a day will improve your mood: Dr. Ranjan Chatterjee’s - 5minute Kitchen Workout (link attached)
5minute Workout
1min: Star Jumps
1min: Lunges
1min: Burpees
1min: Sit ups
1min: Plank
Eat Well
Thirst is often confused with hunger. Try drinking a glass of water before reaching for a snack.
Watch your Portion Size. Eating the right amount of food goes hand in hand with having a balanced diet. Often, if you’re struggling to lose weight or shift those last few pounds, your portion sizes could be the reason why.
Don’t be Scared of Carbs. The body needs starch from grains and fibrous vegetables.
Increase Omega-3 Intake. Fish is a ‘complete’ protein, meaning it provides you with all the essential amino acids your body needs.
Healthy Immune System. Orange Root Veg (carrots, sweet potato, butternut squash) are a form of Vit A which supports a healthy immune system. Help control blood sugars and keeps your digestive system in good order.
Recipes (links attached)