Category: Self-Care

The Power of Micro Self-Care

The Power of Micro Self-Care

by thepinkleap ♥ 0 Leave a Comment

I don’t know about you but it seems like people are talking about self-care all the time.

I know it’s one of my favorite topics when it comes to personal development because I know that my body is my most powerful ally to becoming the person I want to be for myself and for the people who are important to me.

And even though the topic of self-care is all over the internet, I know a lot of people who are still struggling to incorporate self-care into their daily schedule.

And yes, it has to be a daily thing.

You shouldn’t take care of yourself just once a week.

You’re a living, breathing being who needs care every day of the week.

Now, let’s imagine a world where self-care isn’t just a buzzword but a delightful collection of small, secret moments.

Intrigued?

You’re about to uncover the magic of micro self-care—an art that takes the ordinary and turns it into extraordinary.

Welcome to a journey where even the tiniest acts can create ripples of joy, relaxation, and lasting well-being.

The Micro Marvels You’ve Been Missing

We live in a world where time slips through our fingers like sand. Yet, there’s an oasis of self-care that’s often overlooked—the realm of micro self-care.

Take a minute to close your eyes and breathe deeply. Can you feel the calm washing over you? It’s like a mini-vacation for your mind! This is a small act of self-nurturing that open doors to a world where well-being is celebrated in bite-sized pieces.

Why Go Small?

You might be wondering why you have to go small when you can go big.

Let me tell you something that you may already know. Tiny steps can lead to massive transformations. Micro self-care isn’t just about fitting something else into your already busy schedule. It’s about transforming the moments you already have—like turning a cup of tea into a soothing ritual or a short stroll into a mindfulness adventure.

The Joy of Mini Victories

Sometimes we get frustrated because we think that we’re not accomplishing anything. The thing is we are so focused in looking for that big accomplishment that we fail to see that we actually have a lot of mini victories!

Let’s talk about micro wins. The satisfaction of checking off a to-do list isn’t limited to chores. Every tiny act of self-care counts as a victory. From taking a moment to feel the sun’s warmth on your skin to sending a thoughtful text to a friend, these are your self-care badges of honor. With each one, you’re nurturing not just yourself but a sense of empowerment that’s as mighty as it is magical.

The Magic of the Mindful Pause

Stopping to savor a single square of black chocolate mindfully can be an instant mood lift!

That burst of cocoa goodness isn’t just a treat for your taste buds—it’s a mindful moment that says, “Hey, I’m here, and I deserve this!”

Unveiling the Power of Ordinary Moments

In a world that craves the extraordinary, there’s immense power in celebrating the ordinary. Micro self-care isn’t about grand gestures; it’s about finding joy in the simplicity of life.

Whether it’s the comforting embrace of a cozy blanket or the soothing melody of your favorite song, these moments are the treasures that keep you balanced and grounded. And these ordinary moments will only have power when we are mindful enough to take notice.

That’s why it is important to practice that art of mindfully looking for joy everywhere and every time!

Here is a sample “micro-self care” activities you can incorporate into your daily activities.

In the morning when you wake up:

  1. Start your day with a few moments of gratitude.
    • Before you check your phone, open your window (go out to the balcony if you have one), take at least five deep breaths –counting 1, 2, 3, 4 as you breathe in, then hold 1, 2, 3, 4, then exhale, 1, 2, 3, 4. Repeat the cycle at least five times while you take in the early morning beauty. Whisper a short prayer and thank God for your life and for the beautiful day ahead.
  2. Listen to high energy songs on your way to work or while you’re doing your early morning chores.
    • This will keep your spirits up, keep you motivated and give you the positive energy you need. You can repeat this process throughout the day anytime you feel like you need it.
  3. Send a short message of love to someone you care about.
    • Doing so will keep you connected to the important people in your life, and give you that feeling of belonging and security that you are not alone.
  4. Visualize peace.
    • Close your eyes and imagine a beautiful quiet place. Immerse yourself in the tranquility of that oasis even just for a minute or two.

These are just samples of the simple things you can do and incorporate in your daily life, no matter how busy you are. Set a schedule in your planner so that you won’t miss doing them.

You can think of your own simple activities and schedule different activities on different days. These will put variety into your week and prevent you from becoming bored.

For more tips on self-care, here’s an interesting and eye-opening post about drinking water.

And if you want to track your self-care journey, that would be great! All you have to do is get a notebook with grid instead of lines and use that to track your daily progress.

Or you can buy a printable self-care tracker. There are hundreds and maybe even thousands of options you can choose from. Check out my self-care tracker here.

Embrace Your Uniqueness and Ignite Inner Bliss

Embrace Your Uniqueness and Ignite Inner Bliss

by thepinkleap ♥ 0 Leave a Comment

Hey, is your heart heavy with your never-ending to-do list?

Do you often feel like you have the weight of the world on your shoulders?

It’s time we had a heart-to-heart talk about self-care.

I’m not talking about bath bombs and spa trips.

I want to talk to you about unconventional ways to care for your well-being.

Here are some unconventional ways to care for yourself.

1.Embrace the quirks that make you, YOU.

Let’s begin by acknowledging those quirks that make you unique. Self-care isn’t about conforming to society’s norms; it’s not about doing what everyone else is doing. It’s about celebrating your individuality and embracing the things that light your soul on fire.

So, wear those mismatched socks, if you are so inclined. Dance like no one’s watching (even if they are), and let your true colors shine. It’s time to own your quirks and revel in the joy they bring.

What can be more liberating than experiencing the joy that comes from being authentically you?

2. Go beyond bubble baths and cliches.

While bubble baths and scented candles have their charm, self-care goes beyond the clichés. Self-care is more about digging deep and tending to your soul’s cravings. There are so many unconventional self-care practices that you can explore like laughter therapy, karaoke nights with friends, or having a good cry to release pent-up emotions. Try to reflect on what truly nourishes your spirit and brings you back to life when you’re feeling a little lost and do that.

3. Prioritize YOURSELF in a world of demands.

Have you ever felt like you’re drowning in a sea of chores, errands and tasks?

And whenever you feel like you’re already rising up to the surface, somebody just pushes your head further down the deep end?

Unfortunately, life has a way of piling on demands and responsibilities, leaving little room for yourself.

But you know what? You can do something about it. You don’t have to drown in the sea of your duties and responsibilities. Put self-care in your priority list. It’s your way of survival.

You can’t pour from an empty cup. It’s time to flip the script and prioritize your well-being guilt-free.

Filling your cup is not selfish. It’s actually one way to make sure you’re able to show up meaningfully for those people you care about.

So learn to set boundaries, say no when needed, and create sacred moments of solitude. You owe it to yourself.

4. Let go of perfectionism and embrace self-compassion.

Guess what? It’s time to silence your inner critic. There are times when beauty is found in imperfection so learn to embrace it.

Give yourself room to make mistakes and grow. Celebrate small victories and remember that you are enough….JUST AS YOU ARE.

5. Cultivate joy in everyday moments.

It’s easy to miss the joy that everyday moments can bring if you’re always in a rush.

It’s time to slow down, open your eyes, and embrace the joy that’s waiting to be discovered. Whether it’s savoring a delicious cup of coffee, discovering a new blossom in your garden, finding delight in the laughter of the people you love, or taking in the stunning sight of a gorgeous sunset, these simple pleasures can fuel your soul and remind you of life’s extraordinary magic.

Remember:

Self-care is about honoring your quirks, prioritizing your well-being, and finding joy in the everyday. You don’t have to spend so much. You don’t have to do the things people on social media are doing. You just have to be authentically YOU!

If you liked this post, you may be interested to read the eight nutrient-rich foods to boost your mental health.

And if you know someone who may benefit from this post, remember that sharing is caring.

The Surprising Connection Between Your Goals and Hydration

The Surprising Connection Between Your Goals and Hydration

by thepinkleap ♥ 5 Comments

What would you say if I told you that keeping yourself hydrated can help you reach your goals faster?

It’s fascinating and thought-provoking, right?

You want to pass your exams? Drink water.

You want to get that promotion? Drink water.

You want to have more income? Drink water.

It sounds absurd at first.

But when you really think about what happens inside your body when you are well-hydrated, you’d be a believer like me!

I used to think of water as only something I needed to prevent the formation of kidney stones. 

I never really thought about all the other amazing health benefits of drinking enough water until just a few years ago.

But first, let’s talk about what drinking enough water can do for your body.  Since your body is made up of 60% water, staying hydrated is essential for maintaining bodily functions. 

It can help regulate your body temperature, aid in digestion and improve blood circulation.  Water also serves as a lubricant for your joints, and protects your spinal cord.  It helps your body get rid of toxins and wastes through perspiration and urination.

So how does staying hydrated help you grow into your best self so you can achieve your goals faster?

1.Water is essential for efficient blood flow to your brain. That means your brain gets all the life-giving oxygen, vitamins, minerals and other nutrients it needs to function at its best.  

A healthy and thriving brain can help you think clearly, make good decisions, recognize opportunities and seize them in time, manage your stress, build healthy and meaningful relationships, increase your focus and boost productivity.

Meanwhile, dehydration means your brain is not getting what it needs to thrive.  Magnesium for example, is involved in over 300 chemical reactions in your body and is also responsible for mood regulation and fatigue prevention. But if you’re not drinking enough water, it means your brain is not getting enough magnesium.

Here’s the problem when you’re stressed, your body releases cortisol.  Long periods of stress can cause your body to release too much cortisol which is harmful to your health and may cause your body to use up whatever magnesium that has been stored in your body. 

Talk about going around in circles with things getting worse each time around.

2. Drinking water is the most affordable way to beauty. 

Just imagine all those impurities and toxins flushed out at the cellular level! You will experience a skin that glows! 

You won’t even have to spend thousands of dollars every month for your skin!

When your skin is well-hydrated, it becomes more elastic and moisturized.  This will delay the appearance of wrinkles and fine lines, making you look so much younger!

Aside from that, drinking the doctor-recommended 12 glasses of water (yes, it’s 12 glasses…8 is just the minimum) a day will help you prevent itchy skin, decrease sebum and skin breakouts, tighten skin, prevent sagging and maintain the pH balance of your skin

Don’t you think you’re going to feel more confident with beautiful glowing skin?  I bet you would!

And this confidence boost will surely give you the power to do the things you’ve never imagined you could!

3. Drinking water can help you manage your weight. Do you know that there are many times when you think you’re hungry but you’re not? You’re just thirsty! And so when you’re well-hydrated you can reduce the times you feel the need to eat.

When you’re getting the required amount of water, you will also feel full and this will prevent overeating during meals.

Losing excess weight will give you the confidence you need to chase after your dreams! You won’t have to lock yourself at home just because you can’t fit in any of your clothes!

You won’t have to worry about your chronic aches and pains stopping you from doing all those things you’ve listed down in your planner!

You won’t be exhausted all the time! You will have the energy to set goals, plan and do!

DRINK YOUR WAY TO HEALTH AND ABUNDANCE

When you are generally healthy — no depression, no aches and pains, no health issues, you have the power to go out there and do whatever is necessary to fast track your growth and improve your life. There’s absolutely nothing that can stop you or derail you from getting to your desired destination.

Imagine how much your income can increase with your newfound focus and increased productivity! Imagine all the life-changing opportunities you’ll be able to see and what would happen in your life if you’re able to seize them in time.

If you can manage your stress and you’re not so moody or cranky every time, can you see what kind of relationships you’re going to have? Can you see what kind of person you can be? With less mental issues of your own, you’ll be more open-minded, understanding and considerate. You’ll be able to empathize more! And if you’re wondering about other ways to improve your mental health, you may want to improve your diet.

Imagine if you’re able to keep yourself healthy! Imagine how much you’ll be able to save with less trips to the doctor, less need for counseling and therapy, less expenses on medicines and skin treatments! No more monthly shopping for clothes just to replace the ones that don’t fit!

All those expenses can translate to thousands of dollars in the bank which you can use to fund a business, a house, college education for your kids, a long-needed vacation with your family, a comfortable retirement! The list is endless! I’m sure you can come up with more!!!

Hydration is a transformational daily habit you need to form if you’re serious about personal development and changing your life.

I understand it can be hard at first, I find it easy to forget to drink when I’m busy and when I do remember, I find the frequent trips to the toilet very inconvenient. However, I know that the benefits are well worth it so I try my best by having a tumbler filled with drinking water on my desk when I’m working.

Drinking water keeps you looking good, feeling good and doing good. What’s more is that it builds self-discipline which is something you need in all areas of your life!

By drinking enough water, you don’t only make yourself physically and mentally healthy, you’re also setting yourself up for the transformation you desire.

REMINDER:

Of course, hydration is just part of a big process called self-care. You need more than water to survive and really thrive! If you’re seeking other ways of taking good care of yourself, check out other habits you should form here.

So what are you waiting for? Grab a glass of water and subscribe to this blog for more valuable content on personal development.

Eight Nutrient-rich Foods to Boost Your Mental Health

Eight Nutrient-rich Foods to Boost Your Mental Health

by thepinkleap ♥ 2 Comments

A certain multi-talented young man I personally know once commented to me that he wished he could go back to the time when he didn’t have OCD. He wistfully said that if he only had the clarity he had then, he would have probably accomplished so many of his goals by now and that there’s no telling what else he could have achieved.

His statement reinforced my belief that mental health is one’s greatest ally in the pursuit of success and fulfillment.

Most of the time, people think about counseling, therapy and even taking the pills prescribed by their doctors to manage their mental health issues.

I’ve attended a lot of mental health seminars in schools and online and nobody has ever mentioned other ways of managing mental health issues or how to improve mental health.

For instance, I can’t remember a time when someone in these seminars explained how enough sleep, exercise and water can help combat mental health issues.

I can’t remember anyone talking about gut health and its relationship to mental health.

It’s only now when I have become passionate about personal development that I’m learning about these things!

It turns out that your stomach is directly connected to your brain!

That’s why if you want your brain to be healthy and to function at its optimum level, make sure to focus on your gut health.

While there are other factors like sleep, rest, exercise, family and social support that affect your mental health, your daily diet plays a very important role in keeping your mind healthy.

For this post, let me share with you some of the foods that can help keep your brain in tip-top shape so that you can focus on achieving your goals and dreams in life.

Salmon is a wonderful addition to your diet because it is rich in omega-3 fatty acids. The DHA and the EPA, two kinds of omega 3 fatty acids help regulate your cortisol and adrenaline whenever you’re tense or stressed. In addition, it is a great and delicious source of Vitamin B-12 which is important in the production of the brain chemicals that affect mood.

Salmon is very versatile. You can grill it, fry it and, my favorite, bake it.

Kimchi is a staple in any Korean kitchen and has become a staple in my own home. Aside from it being rich in nutrients, it also contains probiotics which is important in keeping your gut healthy and helps in improving your mood.

It amazes me that 90% of serotonin, which is a mood-regulating hormone, is produced in your gut! That’s why you need to help your gut be as healthy as possible.

Nuts like almonds, pistachios, walnuts and cashews are not only delicious to snack on but they’re also your allies in improving your mental health. They a treasure trove of vitamins, minerals, fatty acids and antioxidants that are essential to brain health.

Almonds, for example, are rich in magnesium which helps your muscles relax and is a wonderful stress-buster.

Pistachios are rich in vitamin B6 which helps regulate your mood. They also helps promote the production of butyrate which helps strengthen your gut lining and keeps your gut and brain healthy and happy.

And walnuts, like salmon, contains omega-3 fatty acids. Some studies also link them to an increased level of melatonin, which regulates your body’s circadian rhythm and fights insomnia. Remember, anything that helps you sleep better will help you keep your mind healthy.

Cashews are said to be rich in tryptophan, which the body turns into serotonin. They are also a wonderful source of magnesium and vitamin B6 which are both essential in controlling mood swings.

My favorite way of cooking nuts is roasting them in the oven with a sprinkle of olive oil and a dash of salt, black pepper, cayenne pepper, paprika and a sprig or rosemary.

Dark chocolate is a source of serotonin and N-acylethanolamines, both of which are known to have positive effects on your mood.

So next time you’re craving for dessert, grab some chocolate and make sure it’s the dark one. Milk chocolate with all its added sugar is bad for your overall health.

Green leafy vegetables are rich with all the wonderful vitamins and minerals, antioxidants not to mention, fiber that your body and brain need to perform at their best.

Some of my vegetables for mental health are kale, romaine lettuce, spinach, broccoli and the amazing superfood that is moringa!

Oysters are my favorite appetizer. Just like salmon, they are rich in omega-3 fatty acids. Aside from that, they are also said to be abundant in zinc, a lack of which, may lead to mood disorders.

Strawberries can help lift your mood not just because of their vibrant red color but also because the seeds contain alpha-linolenic acid, an omega-3 fatty acid, which can help in boosting mood.

Remember to eat them fresh and without added sugar.

Bananas are not really known to boost mood. However, they contain high amounts of tryptophan which your body converts into serotonin. What’s more is that it is also a rich source of vitamin B6 which the body needs in order to produce more serotonin.

Just a note of warning: Eat your bananas fresh and unprocessed. Desserts with bananas are full of added sugar which is bad for your mental health and overall health.

A Few Reminders

These foods I mentioned here are actually my favorite foods which also happen to be good for your mental health.

I have talked about them only in terms of their benefits to your mental health. But they are actually rich in other vitamins and minerals which are good for boosting your immunity and preventing other health problems such as diabetes, fertility problems, heart problems and different types of cancer.

A good rule of thumb is always eat a balanced meal and ensure that you incorporate these foods in your diet…or if not these specific foods, then other foods that contain the vitamins and minerals I mentioned.

It is also important to note that most of these vitamins and minerals work in conjunction with one another. If one is lacking, the others may not be able to do their function properly.

As you have probably understood from this post, you are not completely helpless or powerless when it comes to keeping yourself healthy or keeping your anxieties at bay. Eating right is just one of the many ways you can take control of your mental health.

If you’re looking for other ways to improve your mental health, I have 10 healthy habits I would like to share with you.

So keep your chin up and smile! Hope is all around.

You got this!

Disclaimer: I am not a dietician, a nutritionist or a doctor. I am just a mom who is passionate about health, personal development and the relationship between the two.

10 Habits to Help You Improve Your Mental Health

10 Habits to Help You Improve Your Mental Health

by thepinkleap ♥ 3 Comments

Mental health is just as important as physical health.  It is just unfortunate that it is not given the attention and care it needs and deserves.  When you really think about it, your mental health has a lot to do with your accomplishing the goals you have set.  If you have mental health issues, you won’t be able to focus on the things you want to accomplish.  Chances are, you’ll even have a hard time determining what you really want. 

The thing is, maintaining good mental health requires more than just the occasional self-care practices.  To have good mental health, you need to develop new habits that promote positive thoughts and elicit positive feelings.

In this post, we’ll explore simple habits that can help you feel happier and improve your mental health.

Get the recommended 7 to 8 hours of sleep every night.  Aside from all the other amazing health benefits that sleep brings, it is important to note that sleep reduces stress, improves mood and helps prevent mental health disorders.

Exercise.  There are many ways you can do this.  You can run, swim, attend an aerobics class, dance, ride a bike, etc.  Do whatever it takes to release those happy hormones.  If you need to wake up earlier just to have time for it like I do, you have got to.   You’ll get to lose weight too!  That’s hitting two birds with one stone. It will not only allow you to release endorphins, it will also make you look and feel good.

Keep a gratitude journal.  Write two or three things you’re thankful for every day.  Knowing that good things are happening for you on a daily basis will improve the way you feel about whatever situation you’re in and help you develop a more positive outlook on life.

Spend less time on social media.  While social media brings a lot of benefits, it can also cause comparison, negativity, anxiety and toxicity.  So if you want to stay away from negative thoughts and feelings, it will be good to evaluate your use of social media and cut back on the time you spend on it.  Better use that extra time you have for developing real and meaningful relationships with those around you.

Eat healthy.  Choose your food and drink wisely.   Enjoy your greens every meal and snack on fruits and nuts.  Go for foods that support mental health like berries, bananas, beans, and salmon.  At the same time, stay away from added sugars, alcohol and other foods that may make anxiety symptoms even worse.

You have to remember that your stomach is directly connected to your brain. Healthy food choices will help your brain function the way it’s supposed to.

Soak up some sun.  Get your share of the morning sun. Five to Ten minutes under the morning sun will give you Vitamin D which, according to studies, can do wonders for your attitude and mood.  Just remember to apply some sunscreen to protect your skin from the sun’s harmful rays.  

Pray.  I find that prayer helps me feel less alone and gives me the courage to face my anxieties and fears. Knowing that someone powerful and all-knowing is by my side brings me peace of mind.

Keep your living space and workspace clutter-free.  Make it a habit to put things back in their proper place after you use them.  Don’t leave things just lying around on tabletops and counter surfaces where they shouldn’t be. A clutter-free environment can help you think clearer, focus more, feel lighter and ultimately feel so much happier.

Engage in deep breathing exercises. You can do this before you even get out of bed in the morning. Inhale for four counts, hold for four counts, exhale for four counts then repeat. Some recommend inhaling for 6, holding for 7 and exhaling for 8. Whatever way you choose, deep breathing can do amazing things not only for your mental health but also for your physical health.

List down your tasks. When I was still working as a grade school teacher, academic and co-curricular activities of the kids always overlapped. At the time, I was not yet used to listing things down. And so everything was jumbled up in my mind like a tangled and knotted up ball of yarn or like I used to call it “cobwebs” in my mind.

It was a heavy burden to bear. I would go through my lunch hour sitting with the kids, making sure they ate while going through the cobwebs inside my head and making sure I didn’t forget anything.

In 2015, I discovered the magical world of planners. I started listing down my to-do’s and for the first time in years, my mind became clearer. My mind finally had the space to breathe because everything was listed down on paper. Life became so much lighter.

So, these are 10 habits that I hope you’d try. They’re working for me and I hope they’ll work for you too.

Keeping yourself mentally healthy can be tricky sometimes,  but when you are committed and do your best to develop healthy habits, mental health care will just be second nature to you.

Learn to Take Better Care of Yourself

Learn to Take Better Care of Yourself

by thepinkleap ♥ 0 Leave a Comment

Hello, my dear!

As a mom and a former teacher, I understand and know from experience how easy it is to get caught up in the chaos of everyday life that we forget to take care of ourselves.

But I’m sure that though you often forget, you are well-aware of how important self-care is when it comes to achieving your goals and dreams, not to mention the fact that you need to be healthy and well so you can show up more meaningfully for the people you love and care for. 

Besides, you were given the gift of life and one way of honoring this gift and the Giver is by taking good care of yourself.

That’s why I’m here to remind you that self-care is something necessary and should be part of your day-to-day activities.

You need to remember that self-care is more than just bubble baths and face masks.  

It’s also about taking time to nourish your mind, body and spirit. It’s about setting boundaries and knowing when to say no and learning to say it.

Prioritizing your physical, spiritual and mental health is not selfish.  It will actually make you more patient, compassionate and loving.  It will give you the energy to take care of the people you love.

Your empowerment begins with your health and wellness.  When you are healthy and well, you will be able to concentrate on your goals without the distraction of trips to the doctors and health expenses.

So regardless of what roles you play in life, I am here to support you.  Women like us should stick together and help each other whenever we can.  

Over the coming weeks and months, we’ll explore different ways of practicing self-care.  From simple tips and tricks to in-depth strategies, we’ll get to learn how to truly take care of ourselves. 

Let’s take this health and wellness journey together and cultivate a life of joy, peace and fulfillment.