As I reflect back on the past year, I am reminded of all the good memories, the amazing new places I visited, & the new friends I made. But I am also reminded of the lessons I learned that have made me into who I am today. Some I had to relearn from years before, & some are new life lessons in my 24th year of life.
These 22 lessons are ones that have changed the way I view myself & the world around me, & my hope is to carry them into my next year of life.
Read on for the 22 lessons I learned this year, & leave a lesson you learned in the comments! Let’s all share some of our wisdom from the past year.
1. My emotional health is my responsibility. Boundaries are healthy, even with the people we love.
2. Adult friends are hard to make. It’s easier when you take the initiative to invite people out for a cup of coffee.
3. However, not everyone likes coffee (I know, shocking). It makes it less awkward if you have a second place in mind as a back-up.
4. It’s okay to treat yourself every once in a while. It’s okay to treat yourself every day. It’s okay to treat yourself whenever you feel like it. It’s okay to treat yourself…period.
5. Getting up early to exercise is self-care. Sleeping in a little more is also self-care. Figure out what it is your body needs.
6. My body this year has more curves & less muscle tone than it ever has. It is also my most loved body. It is still strong & nimble, but it has also been given space & time to rest. Your most loved body does not have to look like what other people consider healthy.
7. The people you have the hardest time understanding are the people you should take more time to understand.
8. Introversion & extroversion is a scale. We all need alone time, & we all need time spent with the people we love.
9. Lots of people are opinionated. The goal is not to find people without opinions – it is to find people who are willing to learn & not push their opinions on others. You should try to be this kind of person, too.
10. Compassion & empathy are different, & each one has its place.
11. You are who your younger self needed.
12. But also, it is okay if there are things about you your younger self would not be proud of. You are still growing, & also, your younger self did not know everything.
13. Three of the best things we can give ourselves: Movement, sunlight & water. These can also be called love, light & nourishment.
14. The word “no” does not always have to be followed by “I’m sorry.” Sometimes just “no” is sufficient.
15. You’re welcome is not the only way to respond to “thank you.””My pleasure,” “of course,” or (my favorite) “I love you” are much better choices.
16. It does not matter how slow you go. The miles pass anyway, & the finish line is still there when you reach the end.
17. You know the things you are willing to lose sleep over because they make you so happy & excited? Fill your life with more of those things.
18. Forgive yourself for any unhealthy habits you picked up when you were in survival mode. They helped you make it through to where you are now.
19. But also, just because those habits served you then does not mean they are serving you now. You do not have to keep doing them. Have grace for yourself in the process of letting them go.
20. It is okay if people do not understand why you love your passions. Do them anyway.
21. Dairy is not good for you. Also, I am going to eat dairy until the day I die.
22. It is okay if you look different now than you did going into the pandemic. Believe it or not, it has been a few years. And none of us were prepared for that.
I am excited to announce that I am partnering with One More Day in the month of September to help raise awareness for suicide prevention!
One More Day is a nonprofit organization started by a friend of mine, Amanda Murray. One More Day creates apparel to help raise awareness of suicide & encourage those struggling that it only takes “the strength to see it through to one more day…”
This month, we are offering a Sunshine Box special – buy a personalized box filled with self-care items for you or a loved one, & receive a One More Day shirt to spread awareness to this worthy cause!
Learn more & buy here (this link will open another tab & take you to our secure Evolve website to purchase the box).
If you’re feeling a little blue this month, you may be one of the estimated 10 million Americans that struggle with seasonal affective disorder (SAD).
SAD is a type of seasonal depression that affects 10-20% of Americans every year. The exact cause for SAD is not known, but it is associated with the reduced amount of sunlight, which lowers our serotonin production, increases our production of melatonin, & messes with our natural circadian rhythms, altogether leaving patients feeling drowsy, less happy, & even disoriented.
Accordingly, if there’s less sunlight, that means there are more hours of darkness, which creates an increase in the hormone melatonin. Melatonin is the hormone that makes us feel tired at night & helps us fall asleep. The excess amount of melatonin produced in the winter can make us feel more tired & lead to lower energy levels throughout our day.
This change in the amount of daylight also messes with our natural circadian rhythms. When we sleep at different hours of the day than normal or get more or less sleep than our bodies naturally desire, it can lead to feelings of grogginess & disorientation. It can also negatively affect our sleep quality, which also leads to lower energy levels throughout the day.
If you believe you are struggling with SAD or another form of seasonal depression, here are 10 holistic strategies for fighting off the winter blues & taking care of your mental health this season.
This is one of the most important coping mechanisms for SAD. As stated above, SAD is associated with the reduced amount of sunlight, so a reasonable treatment is to increase your daily dose of the sun’s rays. Even just 15 minutes spent in direct sunlight can have enormous benefits on your mental health. Going for a walk or just sitting on your porch drinking coffee & soaking in the sun’s rays can increase your levels of serotonin & vitamin D, leading to increased levels of energy & feelings of happiness.
If you are unable to spend more time in the sun, consider purchasing a sun lamp. These lamps imitate the sun’s rays, & spending time basking in their glow can have similar benefits as spending time outdoors.
2. Exercise regularly
Me on a run
One of the causes of SAD is decreased levels of serotonin. Exercise naturally boosts our serotonin levels as well as the levels of our endorphins & other “happy” hormones. Aim to exercise for at least 30 minutes a day. Rhythmic, cardiovascular activities are linked to higher releases of serotonin & endorphins, so activities like running & walking, which can also be done outdoors in the sunlight, can have enormous benefits. However, any type of exercise, including dance, weight lifting, swimming, & more will boost your serotonin production.
Feelings of loneliness can contribute to depression & lowered self-esteem. On the contrary, studies show spending time with our loved ones can boost our self-esteem, self-worth & lower our stress levels. Make time in your schedule to spend with loved ones. Even if you can’t meet in person, a phone call with a friend can have enormous benefits for your mental health & the mental health of your loved one.
4. Eat for your mood
Citrus Shrimp – find the recipe on my Instagram page here
To help your mood, incorporate more omega-3 fatty acids in your diet. Studies show increasing your consumption of omega-3 fatty acids, which can be found in fish, nuts & seeds, & plant oils, can lessen the symptoms of various mood disorders, including depression.
Additionally, increasing your consumption of Vitamin B12 & Vitamin D can improve your mood as well. Vitamin B12 is not produced naturally in our bodies, so it must be consumed through diet. A deficiency of Vitamin B12 is associated with fatigue & mood disturbances. Most people do not need supplementation of Vitamin B12, but increasing this vitamin naturally in your diet can help improve your mood. Vitamin B12 is found in animal products, such as meats, cheeses & eggs. You can also find it in fortified foods such as cereals.
We get much of our natural Vitamin D consumption from the sun, so we are often deficient in this vitamin in the winter. Vitamin D supplements are available, & you can consume the vitamin naturally by eating tuna fish, salmon, egg yolks, & cereals, milks & orange juice fortified with Vitamin D.
Many people who struggle with SAD feel higher levels of stress. Limiting the stressors in your life can improve symptoms of SAD.
For stressors you cannot eliminate, developing coping mechanisms to deal with them can be helpful. Make time for activities you enjoy, & make sure you give yourself breaks when you are doing stressful activities. If needed, seek our professional counseling to help you learn emotional regulation skills & different coping mechanisms to deal with life stressors.
One symptom of SAD that leads to increased feelings of depression & fatigue is the disrupted sleep schedule. The decrease of serotonin, increase of melatonin, & disrupted circadian rhythm all lead to increased drowsiness & decreased energy.
Setting a regular sleep schedule can help with these symptoms. Set a time to wake up & fall asleep each day, & stick to it as closely as you can, no matter how your schedule varies. Before bed, make sure you have a “wind down” hour, when you put away the screens & engage in self-care to relax your mind.
If you still feel you are struggling because of the longer hours of darkness, consider investing in a Dawn Simulator. These are alarm clocks that simulate natural light to ease you into waking in the morning. I personally own one of these clocks because I wake up before the sun for much of the year & it has been a game-changer in my morning energy levels.
SAD has been associated with increased risk for drug & alcohol abuse. Depression can increase the temptation for using alcohol as a coping mechanism, but alcohol actually makes depression worse. The result is an increased dependency for this substance but no benefits for your mental health.
If you find yourself drinking more, consider reaching out to a professional counselor for assistance.
Journaling can help us process our feelings & emotions. Studies show journaling can lead to reduced feelings of stress & anxiety. Additionally, keeping a gratitude journal can increase our self-esteem & lower stress levels. Take time each evening to journal about your thoughts & feelings & write down a few things that you are grateful for. The more specific you are with what you write, the more effective this practice will be.
Cognitive Behavioral Therapy (CBT) is a mental health treatment that teaches techniques & tools to help you change your thinking & improve your mood. CBT can provide you with coping mechanisms that can be used, not just this season, but throughout your life. A study by the American Journal of Psychiatry found that when patients used light therapy or CBT alone, they had similar positive effects. However, one year later, the group that used CBT was experiencing fewer recurrences of SAD & less severe symptoms than the group that only used light therapy.
You can read books on CBT, but I highly recommend seeking a medical professional to help you learn the initial techniques & treatment.
When our mental health is struggling, it is easy to believe we are the only ones feeling this way. This can lead to increased feelings of isolation, & even worse, make you feel that you cannot share about your emotions & struggles.
If you are struggling with SAD, know first & foremost that you are not alone. As stated above, 10-20% of Americans struggle with SAD, & even more than that report milder symptoms of depression during this time of year. Additionally, depression itself is one of the most common mental health disorders, affecting an estimated 5% of the global population.
Talking to someone about the way you are feeling can help you cope with the stressors in your life, & discovering that someone else is also struggling may help you feel less alone & lead to increased feelings of self-worth. Seeking help from a medical professional can also be a great first step in managing your depressive symptoms. Your mental health is a priority, & it should be treated as such.
The winter may seem long, but there is always the bright ending of spring at the end. Take care of yourself this season, have grace for yourself during your mental health journey, & always remember that you are not alone.
Fall is my favorite season. With the crisp, beautiful weather, colorful trees, fun activities, the holidays not far away, & an entire month dedicated to gratitude, I think I have good reason to believe it is the most wonderful time of the year.
Self-care is important any time of the year, but I think it also becomes extra meaningful in the fall. As the weather grows colder & the days become shorter, we tend to find ourselves indoors, away from the sunshine & fresh air. Even if you don’t suffer from seasonal affective disorder (SAD) (a type of depression related to the changing seasons, often believed to be caused in part by the limited amount of sunlight), the time spent cooped up inside can still be bad for your mental & physical health. When you add on the stress of the coming holidays, it can be even more difficult to feel relaxed & keep a smile on your face.
If you are looking for some ways to show yourself some meaningful self-care this fall, check out the list below. As I have noted in previous blog posts, self-care is a very personal experience, & you should always make time to do things that bring you joy & comfort. But, there is nothing wrong with switching up your regular routine to reflect the unique joys & challenges that each season brings. Try a few activities, find what works best for you, & keep it in your back pocket for the next stressful day ahead.
It may be growing colder, but the unbearable winter days have not arrived yet. In fact, this time of year is perfect for a walk outside. The cooler weather means you won’t be profusely sweating through your workout, & the changing leaves make a beautiful scenic backdrop for a lovely stroll. Put on a light jacket, find a trail, & leave your worries behind. You can go alone, or bring a friend with you for a nice chat while you admire the scenery.
I love fall produce. Squash, pumpkin, apples…the recipe possibilities are endless. Cooking can be a fun activity to relieve stress, & at the end, you get something delicious to eat! Find a fall recipe on Pinterest, visit a farmer’s market, & do something kind for your body & mind by making a meal with the fresh ingredients you find.
3. Treat yourself to your favorite candy on Halloween
As a nutrition coach, people often think I am completely anti-sugar. And, on normal occasions, I do recommend that you limit sugar in your diet as much as possible. But, as a nutrition coach, I also recognize that living a balanced lifestyle means eating things that you love, & sometimes that includes candy.
This Halloween, treat yourself to your favorite childhood candy bar or a lovely pumpkin dessert. One treat won’t hurt your physical health, & it can actually be great for your mental health to break your regular healthy eating routine with a little treat. Treating ourselves every once in a while helps us stick to our healthy eating goals & can actually be calming to a mind that feels overwhelmed by a stricter eating routine (if this is you, I encourage you to follow my holistic health Instagram page Evolve – it’s full of recipes & inspiration to prove that healthy eating does not have to mean restrictive eating).
As a side note, I feel it’s always necessary to tell everyone that desserts are not rewards for your hard work – they are little gifts just for just being you. You don’t have to earn your treats – you are already deserving of them. We make healthy choices because we love ourselves, not to punish ourselves – the same goes for giving ourselves dessert.
Nothing seems more romantic to me than a fall getaway in the mountains. And in this case, I define “romantic” as “alluring,” because you can absolutely treat yourself to a weekend getaway by yourself. If you’re not a forest or mountains person, it’s still warm enough in the Southern states for a trip to the beach. Treat yourself to a night or a whole weekend away, by yourself or with someone you love.
I love cozying up to a good book, a mug of tea in my hand & a blanket around my shoulders. It is the perfect activity for a chilly day. Read an old favorite, or finally crack open that book that’s been at the top of your list for months.
6. Get a full night’s sleep
This time of year, the nights are longer, & for good reason: This is a time for hibernation. Take advantage of the extra dark hours by going to be early. Your body’s natural melatonin levels increase this time of year when the world gets darker. Do what your body is calling you to do naturally by giving yourself a little extra rest.
7. Find your new favorite indoor workout
Me doing yoga in my home
If you have been exercising outdoors all summer, this can be a great time of year to switch up your routine & find a new indoor exercise routine that you love! Join a local gym & go to a new class, or browse the thousands of workouts on YouTube. I personally love POPSUGAR Fitness.
It’s cold outside! Warm your body & relax with a hot bath in the evening. You can bring your favorite book or just listen to relaxing music. To benefit even more, pour some epsom salts into the water to help detoxify your body & reduce inflammation. A little therapeutic-grade lavender essential oil can also help in calming the mind.
You are spending a lot more time inside these days, which means your environment indoors needs to be just as healthy as it would be outdoors. Take some time to clean & declutter. Make the space you spend time in inviting & calming. If you find things you no longer want, donate them to help make someone else’s day better, too!
November is the month of gratitude. What if you kept the practice going all season? End every day with writing down what you are thankful for. You will be amazed at how quickly this little practice can change your mindset to one of gratitude & abundance. Throughout your day, you will find yourself searching for & taking notice to, not for the things that bother you, but for the things that bring you joy.
What are your favorite fall self-care activities? Leave a comment below!
P.S. Do you need more self-care in your life? Check out the Sunshine Box, a personalized subscription boxfilled with items to help you have more self-care in your life. Learn more here.
Note: This article contains affiliate links. If you purchase a product after clicking a link, I may earn a commission off of that purchase.
Note: Read all the way to the end of this article for a special summer giveaway opportunity!
Summer is finally here, which means it’s the perfect time to get some sunlight, relax & recharge. And especially after the year we all had, I think it’s time for a little extra self-care time.
Self-care is a very personal experience, & it should always be spent doing things that specifically bring you joy & comfort. But, there’s nothing wrong with switching up your self-care activities to reflect the unique joys that each season brings. Summer is full of fun ways to show yourself some love.
Read on for 10 easy ways to practice self-care this season.
This is by far the simplest way to practice self-care this season, but it’s still super important. When we are exposed to sunlight, our brains release serotonin, otherwise known as the “happy hormone.” Serotonin not only boosts our mood; it also helps us to feel calm & focused, which means more productive lives. In addition to this, the sun gives us Vitamin D, which is linked to better bone health, & it can actually help promote healthy skin! That glowing look you want can be achieved by spending time in the sun’s rays! Just make sure you show your skin a little extra self-care & wear lots of sunscreen.
Physically & socially, spend some time off the grid this summer. Get out of town. Plan a vacation & treat yourself. And when you do, consider staying unplugged from your phone. I know, there are tons of Instagrammable photos to share on vacation, but you can always share them later. Give yourself a little time to be present with those around you, or just to yourself, because you deserve your undivided attention as well.
3. Spend time with people who make you feel good
Joseph & me at brunch with my parents
Distance yourself from negativity & spend time with people who make you feel good. Now that COVID-19 restrictions are lifting, you can finally go out to brunch, swim in the pool, or go to a concert with the people that matter most to you. Plan a picnic, go on a walk, or just give someone you love a phone call. Studies show that spending time with people helps reduce the symptoms of many mental health conditions, including anxiety & depression, & building strong relationships helps provide support when you are experiencing challenging situations.
Every body is a beach body. Whether it’s a bikini, a sundress, a one-piece, or a sarong, wear what makes you feel most beautiful & confident to the beach, & don’t give one thought to what other people think. There is nothing more beautiful than a woman who dresses with dignity & carries herself with confidence.
This is important all year long, but it’s especially important in summer. When we sweat, we lose water, & when our bodies are dehydrated, they don’t function properly. Signs of dehydration include fatigue, constipation, dry skin, & headaches, & severe dehydration can cause low blood pressure, heat exhaustion, seizures, heat stroke, kidney failure, & coma. Keep your body hydrated by drinking water throughout your day. You can add more flavor to your water by adding fresh fruits, herbs, or vegetables. One refreshing combination I love is cucumber, mint & lime. Or, if I’m in the mood for something sweet, I love adding freshly chopped berries. If you’re doing activities outdoors, consider adding electrolytes to your water – choose low-sugar brands that will replenish the sodium, magnesium, & potassium you are losing through your sweat without loading up on sugar. When you keep your body hydrated, it gives you more energy & helps you to feel your best.
6. Visit a farmer’s market
Joseph & me at the farmer’s market picking out fresh produce for a picnic dinner
With spring & early summer gardens finally in full bloom, this is the perfect opportunity to visit your local farmer’s market & pick out fresh produce to cook with. It supports a local business, & it also a fun way to eat healthy. Look for recipe inspiration on Pinterest, or just start experimenting in the kitchen!
Get outside & enjoy the warm weather while exercising. There are lots of fun summer activities that are also great forms of exercise, including kayaking, swimming, & hiking. Try to go out early in the morning or later in the evening to avoid the hottest parts of the day, & make sure to wear sunscreen while you’re outdoors.
Enjoy your summer days to the fullest by waking up with the sun. Bringing natural light into your room & waking up with the sunrise is a much more gentle way to wake up, as opposed to a blaring alarm clock. This means you wake up more refreshed & ready to tackle your day! And, if you do this consistently, your circadian rhythm will adjust, which means deeper sleep & more productive days.
Whether you’re relaxing on the beach or spending a day indoors away from the heat, summer is the perfect time to start a new book. Why not find something inspirational? Pick a topic you are interested in, or simply search for inspirational books online or at your local library to find your new uplifting read.
Alright, as promised, it is giveaway time!
Much of my blog is dedicated to helping my readers find more self-care in their lives. To help inspire you to take better care of yourself this summer, I have a challenge that could help you win some special prizes!
The Summer Self-Care Bingo Challenge includes all the self-care activities listed above, plus 14 more ways to show yourself some extra love this summer. Complete 5 activities in a row, column, or diagonally to win a month-long subscription to Sticker of the Month & the weekly newsletter. Complete the entire board, & you will a FREE Sunshine Box! That’s right – spend more time this summer dedicated to self-care, & you can get more self-care delivered right to your doorstep!
To complete a bingo square, post a selfie of you completing the activity on Instagram & tag me @TylerVLayne with the hashtag #SummerSelfCareBingo, & I will do the rest of the work for you. The Summer Self-Care Bingo Challenge will start June 15 & will end August 30.
After a season of growth, summer is the perfect season to relax & find joy in the present moment.
Positive affirmations are a great way to reframe your perspective on life & keep your mind focused on what’s most important. Your mindset has the power to give you more confidence & positivity in your daily life, or to bring you down. By repeating affirmations in your mind, you can ease anxieties & help yourself to focus on what’s most important.
These five affirmations are geared towards summer fun & relaxation. Whether you are trying to clear your mind while lounging by the pool, or if you’re attempting to ease anxieties before a big trip, these affirmations will help you enjoy your summer to its fullest. Feel free to share on social media, or save these graphics to make them your new phone background! It’s an easy way to remind yourself to repeat these words when you need them most.
Can I be real with you all for a minute? It’s been a tough week.
I recently started listening to a podcast called Deeply Human that I highly recommend. It’s about why we do the things that we do, like get angry when we stand in lines or why it seems to get harder to find the perfect match the more we date, even though it seems like it should be the other way around. This past week, I listened to an episode on pain that hit deep. Pain is something I am no stranger to. I have dealt with chronic illness since I was 10 years old – there has not been a day in the last decade of my life that I have not experienced pain.
This may come as a surprise to some people. I am very active, & I normally consider myself to be a rather optimistic person as well. And, just to be clear, this illness has not made me feel any less grateful in my life. In fact, I think it’s helped me to realize just how blessed I am. I love my life. But, as much as I don’t want my illness to define my life, it is a part of it, just as much as my job, my relationship, or my cultural background. So, why am I comfortable talking about those things, but not about the pain I experience?
This podcast had a really good answer. Pain is something we all struggle to talk about first & foremost because it’s a private feeling. I can’t explain in words what it feels like to experience chronic pain. You can only kind of understand if you have chronic pain as well, but then, we still don’t quite have an understanding because everyone’s experience of pain is different. We all have different levels of tolerance. For example, if I burn my hand on a stove, & you burn your hand on the same stove, we could feel completely different levels of pain. So, even though we both are experiencing the same burn, we don’t truly have an understanding of what the other person is experiencing.
Secondly, there is a bit of a taboo associated with pain. When we express the pain we are going through, we try to make light of it – we diminish our experience because we don’t want people to feel sorry for us or make things awkward. To the same respect, the people we are telling about our pain feel pressured to keep things light as well. The topic moves on quickly. The trouble with this is that pain, whatever type it may be (mental, physical, acute, chronic) can seem very isolating.
Pain is interesting because it is simultaneously a universal & very personal experience. We all experience pain, yet we can’t ever truly understand anyone’s pain but our own.
So, let me tell you about my week. It was an awesome week. I spent time with family & friends; I finished all of my work during the week (something that rarely happens), so I had the opportunity to have a lovely, relaxing weekend; I received my second vaccine shot; and my dad, brother & future sister-in-law came to visit me at my new house with a surprise gift: a new grill! It was a fun & exciting week, & yet, I spent quite a few days of it breaking down in tears because I received a disappointing letter. After years of fighting chronic illness, a trial program at Johns Hopkins was finally created to help bring relief to patients like me, but I didn’t get in.
You know what’s interesting though? My pain level hasn’t changed in the last week. I feel the same as I always do. Despite the disappointment, the most painful thing about receiving this letter is that I felt like I couldn’t talk about it. I succumbed to the social pressures that said talking about pain was taboo & thought that expressing my feelings about this experience would bring other people down, so I tried not to talk about it at all. I shared about my job, had a date night with my fiancé, & posted pictures on Instagram about what was happening during my day, never even mentioning the biggest thing that had happened in my life because it would make things “awkward.”
The most painful thing about this past week is that I felt alone. While gathering documents to re-apply to the program & shuffling through lab report after lab report, I felt like I was the only one who could possibly understand what I was going through. It made my pain feel isolating.
But, I’m not alone. Whether you have experienced something like this or not, you have experienced pain. We all have. And, I think it might be time to start talking about it.
When I finally broke down this past week & shared my feelings, I felt a weight lift off of my shoulders. For days, despite all of the good happening around me, it felt like this was all I could think about. That letter had me shackled in silent suffering. Now, despite the fact that I am still experiencing pain & I still haven’t been accepted into the program, I feel free.
No matter what pain you are experiencing in your life, I want you to know that you’re not alone, & I encourage you, as awkward as it may be, to talk to someone about it. And if someone comes to you expressing a pain they have been experiencing, I encourage you not to change the topic because it’s “uncomfortable.” Lean into the discomfort. Get to know someone at that deep & personal level. And if you can, try practicing vulnerability & sharing some of your pain as well. I truly believe that if we start doing this, despite the different experiences of pain that we have, we will all realize once again the universal aspect of pain, & therefore, we will feel less alone & more connected than ever before. And that’s important, because connection – true human love & empathy – can be healing. Human connection has been proven to strengthen our immune systems, reduce stress, & help patients heal from trauma. Pain, in & of itself, can be traumatic. It wreaks havoc on our immune systems, & it can be the source of or a symptom of stress.
I know it’s not a magic pill. It won’t heal any pain you are experiencing, whether it be mental or physical. But speaking up & connecting with others will bring you comfort & support during your journey, & for a lot of us, I think that’s all we really want from our community.
Speaking up isn’t easy. This blog post is a start. If you need someone to talk to, please reach out to me. I would love to listen to your story.
Note: This post does contain affiliate links. If you buy a product after clicking a link, I may earn a commission off of that purchase.
Self-care is important any time of year, but spring is the perfect season to take a little extra time for yourself. While the world is waking from its slumber & committing itself to new growth once again, you can do the same.
Spending some time to engage in self-care looks different for everyone. It’s important to match the type of self-care you use with what is actually beneficial & meaningful to you. A bubble bath can be a great way to relax, but if you don’t have a comfortable place to soak, your muscles don’t need to relax, or, even worse, if you don’t even like soaking in baths, this may not be the best way to engage in self-care for you. I find it interesting when people force themselves to do self-care, & they choose an activity that they don’t enjoy & get it done like just any other task on their to-do list. Self-care should be something that you need & that brings relief & relaxation to your life in some way. This means that sometimes it is indulgent, like eating chocolate or bingeing on your favorite Netflix show, but sometimes its actually less glamorous, like cleaning out your closet or spending a day getting all the things done that never make it onto your to-do list. No matter what, at the end of your activity, you should feel some sort of relief & feel better about your current state in life.
With that being said, I love to theme my activities to the season I am in, personally & in the world. Spring is a perfect time for self-care because there are so many things you can do! Listed below are 10 ways you can engage in self-care this spring. As stated above, make sure you choose one that is meaningful to you, & enjoy your self-care time! You deserve it.
The weather has finally gotten warmer, which means it is the perfect time to go for a relaxed walk outdoors & enjoy some fresh air. If you are looking to get your heart & adrenaline pumping a little more, go for a run or bike ride. The clean air & physical activity are good for your mental & physical health.
The time for spring cleaning is here, but this doesn’t have to be treated like just another annoying task you have to complete. Making your environment clean & orderly is beneficial for your mental health. A cluttered space encourages a cluttered mind. Take some time to purge your house of things you no longer need, & then take some time to clean up & maybe even decorate your environment in a new way that brings you joy, not just for the day, but for months to come.
3. Make a healthy meal with ingredients from the farmer’s market
Me & Joseph buying ingredients from the farmer’s market the day he proposed
Healthy food nourishes our body & helps us feel our best. Why not support a local farmer’s market & take some time for yourself by making a gourmet meal with all fresh ingredients? It’s a fun activity, & a healthy way to take to nourish your body.
Now that the weather is warmer, it is the perfect time to go for a trip. Plan your itinerary for little getaway in your local tourist spot, or make it more spontaneous & just walk around the area to see what attracts you most. You can do it alone for some quality time with you, or go with your family or a friend for some much-needed social time.
If you’re anything like me, your skin is feeling a little dry & pale after a long, cold winter. Try out a new skincare routine to help moisturize your cracked skin & give it a fresh glow for the new season.
6. Plant a garden
My brother, Jake, & me collecting the produce from our garden my junior year of high school
It’s good for you, & its good for the environment, too. Spend some time getting in some physical activity by planting a garden, & then reap the benefits for months to come with the fresh, healthy & delicious produce you harvest. Or, plant a flower garden & let the bright colors & lovely scents bring you joy every day.
If you aren’t into gardening, bring spring into your home by buying yourself some fresh flowers. Put them in a lovely vase on your table or wherever you will see them to brighten your space. A little touch of spring indoors is a great way to celebrate the season & show yourself some love.
My new favorite crafting hobby is paper crafts with Washi Tape! This is the valentine I made Joseph this year
Spring is the time of new beginnings, so why not try something new? If you want to do something healthy for your body, try a new exercise routine or start cooking more healthy meals at home. If you’re just looking to engage your mind in a new way, why not try a new craft or start doing crossword puzzles. Whatever appeals to you or whatever you have been wanting to try, this is the perfect time to start doing it.
I hope you found a new self-care activity that excites you. Try to give yourself a little time each day, even if it’s just a few minutes, to give yourself a little extra love & care. Your body, mind & soul will thank you.
What’s your favorite way to engage in self-care? Leave me a comment below!
Do you need a little more inspiration? Download my free printable self-care calendar for April! It has a different activity idea for every day, making it the perfect way to remind you to spend some time for yourself daily, as well as try out different self-care activities if you’re not sure what you like best. It helps when we support each other, even with self-care, so stay tuned to my social media next month for my own journey with self-care, using this calendar & article for inspiration.
P.S. Self-care shouldn’t feel like work. Why not get it delivered to your doorstep every month? The Sunshine Box is a personalized self-care subscription box that is filled with items picked out just for you! It’s the perfect way to show yourself a little extra love each month. Learn more & subscribe here.
Spring is a time of renewal. It is the season of new life, when the cold & dreariness of winter finally subsides & hopeful little flower buds poke their heads out into the sunlight. What time could be more perfect to leave our old selves behind & start anew?
Positive affirmations are a great way to change our mindset, & therefore, change our entire lives! Our thoughts have such a profound effect on how we perceive the world around us. Just simply changing the words we speak to ourselves can help us to feel happier & more fulfilled.
Below, I have five positive affirmations that can help you renew your mind & soul this spring. All of them have been designed to be the perfect size for your phone’s wallpaper, so you can put them right where you will see them most. Every time you unlock your phone, you will be reminded of these powerful words. We know that repeating affirmations to ourselves throughout the day can be a powerful way to change our thinking patterns, so having this constant reminder right on our phones is a great way to begin this process!
I hope you enjoy these affirmations, & that they bring you a refreshing sense of peace & joy after a long winter. Leave me a comment below letting me know which one is your favorite, or to share the affirmation you most love to repeat to yourself!
Yoga, for me, has always been a place of learning. On the mat, I learn more about myself than I discover in most other places in my life. I learn of my strength, my will, and my perseverance. I learn about my abilities, my draw to flexibility (both in my life & on the mat), & my limitations. Most importantly, I learn more about who I am, & I learn to love that person more.
Yoga was not always a part of my life. I was not a flexible child. I could not touch my toes if I wanted to. And for a long time, as ironic as it may seem given my current profession as a holistic health practitioner and personal trainer, exercise was not something I normally engaged in nor enjoyed.
However, when I was 13 years old, I was diagnosed with Fibromyalgia. This diagnosis came after months of widespread pain in my body to the point that it was difficult to get out of bed in the mornings. I was told then that yoga could help me, both in managing my physical pain & in managing my stress, which would, in turn, decrease the amount of pain I experienced.
At first, I was skeptical. Not only was I uninterested in yoga, but I had no confidence that I could do it. As many of my first-time students think, I thought I had to be flexible to do yoga. It never occurred to me that I had it the wrong way – I didn’t need to be flexible to do yoga; yoga would help me to become flexible.
Me doing yoga on the beach in South Carolina – Photo by Kristina Stout
And it helped me with that in more ways than one. When I finally rolled out the mat & slipped back into Downward Dog, I found that yoga was not just for the body; it is for the mind as well.
The yogic lifestyle began to drip into other parts of my life. As someone who was always easily stressed & angered, someone who lived by a rigid & unyielding schedule fueled by anxiety, yoga taught me patience & flexibility. When challenges came my way, I used the strength yoga had taught me as I held Plank Pose for minutes on end. When negative situations threatened my joy, I learned to flip them around & look at them differently, just as I viewed the world from Plow Pose with my feet sitting behind my head & my shoulders supporting my body instead. I learned to meditate on worries when needed, & to let meditation sweep the worries away when they no longer needed to concern my mind. And at the end of my practice, as I laid back during Savasana, I learned that it isn’t necessarily the work, but actually the rest & relaxation that can be the most important part of my life.
Yoga carried me through some of the most difficult moments in my life. It became a regular part of my daily routine. And I always felt better, mentally, physically & spiritually, when I stepped off my mat versus when I had stepped on.
As I got older, I discovered I wanted to share this joy with others, & so I was professionally trained in the art & began teaching my own classes. There is nothing more fulfilling to me than watching a student come into my class, their body held tight with stress, their mind clearly clouded with overwhelming thoughts, & then to watch them leave with a serene expression, their body loose & mind at ease. Through teaching yoga, I learned another important lesson – my life is meant for so much more than my own experiences. I was given a life to give to others.
Yoga is still teaching me every day. I have a stubborn mind, & I often have to be taught the same lessons again, but Yoga is patient with me, & it continues to teach me to have patience with myself. Yoga has helped me to love the body I have been given, to explore the depths of my mind & spirituality, to believe in my own abilities, & to have grace for myself when I fall. Even though I am a yoga teacher, I still often feel like I am the student in my practice, & this, too, has taught me an important lesson: humility, & in turn, compassion & empathy for others.
Yoga is a journey, filled with ups & downs, back-bending difficulties & relaxing tests of patience & flexibility. But, if you are willing to embark upon it, I promise you will discover so much more than you ever knew about the most important subject you have to learn about in this life: Your self.
Namaste.
P.S. I am currently competing to be the Yoga Warrior of 2021! Voting opens March 9. I would be so very appreciative if you would consider voting for me. You can place your vote here.
