Life can be busy and stressful. There never seems to be enough time for self-care, especially if you are looking after others. However, not taking time to look after our wellbeing can lead to stress and low energy, as well as physical symptoms such as headaches, digestive issues, disrupted sleep, low mood or anxiety.
It’s important to remember that looking after yourself is not selfish. Making time for your own wellbeing and sleep will help you to feel better and will give you space and energy to tackle challenges, which then has a positive impact on others.
Finding the time for yourself can be difficult, so here are some self-care ideas that only take a few minutes. Doing these a few times each day will add up. It also gives your brain the signal that you are important and deserve looking after too.
Quick & Easy Self Care Tips
Instead of looking at your phone first thing on waking, try:
- Opening the window and looking outside (if it is light) or better still, standing outside for a few minutes, perhaps with your morning coffee. Seeing daylight in the morning sets up your circadian rhythm & regulates melatonin which will help you sleep at night.
- If you can’t get outside, listening to a birdsong recording calms the nervous system.
- Listening to a few minutes of music or meditation/doing some simple stretches such as seated cat/cows, seated spinal twists, seated butterfly.
- Spending a few minutes writing down a plan for the day, things you want to achieve and something to look forward to – even something small like reading a chapter of your book with your favourite drink.
Calming Techniques
Box Breathing
Picture a box as you do this.
- Inhale for 4
- Hold for 4
- Exhale for 4
- Hold for 4
Repeat 3 times.
A lovely version of this is “Finger Breathing”.
You practice box breathing while using your index finger to trace up the side of each finger, pausing at the top of the finger before tracing down the finger again. You repeat this for the whole hand.
4–6 Breathing
- Inhale for the count of 4
- Exhale for the count of 6
Repeat as many times as needed.
Try a Calming Spray
Inhale the relaxing essential oils while taking some deep breaths and affirmations. You could even carry this with you in a travel bottle. Your brain will then link the smell to feeling calm.
I like Tisserand Calm Spray.
Sleep
Creating a bedtime routine can be helpful. This could be reading, having a warm bath or listening to music before you get into bed.
I use a lavender and rose geranium sleep spray and find it very calming – www.pillowsprays.co.uk.
I spray this on my pillow before doing some hand reflexology/mindful breathing/meditation app.
Meditation Apps & Tracks
Listening to a meditation app before bed or in the morning can also help.
I like Insight Timer and recommend the following tracks:
- Evening Bedtime Reading – Glenda Cedarleaf (6 mins)
- Morning Meditation – Bethany Auriel-Hagan (6 mins)
Hand Reflexology and Indian Head Massage Self Care
I often show my clients hand reflexology and Indian Head Massage self-care techniques they can use between treatments.
These simple exercises can be incredibly useful for slowing down and calming the mind and body.
If you’re feeling mentally busy, emotionally drained, or simply in need of some time to slow down, reflexology and Indian Head Massage can offer a calming space to reset and reconnect.
Claire Leng takes a gentle, supportive approach and can also share simple self-care techniques you can continue using at home between treatments.
You can find out more about Reflexology here:
https://www.lucksyardclinic.com/reflexology/
Learn more about Claire here:
https://www.lucksyardclinic.com/meet-the-team/claire-leng-reflexologist/
Or book an appointment online:
https://www.lucksyardclinic.com/lucks-yard-online-appointment-booking/
Claire Leng
Reflexologist
