Tag: building new habits

May is Self-Care Month-We Need You!

Posted on by Dr. Diane Sanford in April Tips, Monday Musings

Stacey and I are declaring May Self-Care Month, but we need your help choosing the self-care tips we’ll discuss. Last May, we offered our Top 10 Tips Plus Two. Here they are:

How to Live Self-Care

1.      Make your health and well-being a priority

2.      Nourish your body with food, sleep, activity and rest.

3.      Manage stress wisely.

4.      Be a positive thinker.

5.      Don’t make assumptions.

6.      Accept yourself and others wholly.

7.      Trust your inner guidance.

8.      Nourish relationships with family and friends.

9.      Respect yourself and others.

10.  Do what makes your heart sing.

11.  Practice compassion, kindness and forgiveness.

12.  Connect with spirit through gratitude, service, and intention.

This week, we’d like each of you to vote for the top tip you’d like us to write about by commenting on it at livingselfcare.com. Then, we’d like you to choose one tip to practice this month and send us a paragraph about what you’re doing to make it stick.  For participating, we’ll enter you into our self-care contest/challenge which will run from May 21-25 and features many wonderful prizes. Check out our contest section to see what we gave away last November.

Stacey and I will also be choosing our top tips, blogging about them and practicing with you. We have learned the hard way that caring for ourselves-body, mind, heart and soul, is better for us as well as our loved ones. When our emotional pitcher is dry, everyone loses.

Join us in declaring May Self-Care Month. While we can’t control everything, we can create a life filled with health, happiness and purpose if we align our actions and thoughts with living self-care body, mind, heart and soul.  Today is the first day of the rest of your life.  Make it count!

Don’t Scratch That Itch-“Surf the Urge” Instead

Posted on by Dr. Diane Sanford in April Tips, Monday Musings

Last Monday I talked about spending 15 mindful minutes daily to reduce stress and improve health. Today’s strategy is called “urge surfing.” Developed by Alan Marlatt to help alcoholics resist the “urge” to drink, it works equally well with compulsive behaviors like eating, shopping, excessive TV and gambling. Likewise, it’s a great way to curb compulsive “thoughts.”

As with other mindfulness techniques, the underlying idea is that experience is fluid and that positive and negative feelings, thoughts and urges come and go. Emotional suffering occurs because we worry that if we don’t give in to the urge to take a drink, binge eat or spend too much time online, we’ll bring on an uncomfortable feeling that we won’t be able to tolerate. For example, I tend to stress eat when I’m nervous, worried or mildly sad rather than experience these feelings directly. Or I might obsess over what a friend said to me rather than feel the hurt or anger.

The goal of “urge surfing” is to endure the discomfort of the feeling, thought or urge, without scratching it. For me and my eating, it’s learning to sit mindfully with the feelings that come up when I don’t stress eat and watch their ebb and flow, like waves on the ocean. Sometimes, the feelings may be very strong and uncomfortable; other times they are weaker and less compelling. But the truth about life is that nothing bad or good lasts forever. By learning to be the “observer” of our experience, we are less attached to the ever changing peaks and valleys of our feelings, thoughts and urges.

This week, experiment with “urge surfing” by choosing a compulsive behavior or recurring thought and not giving into it. Some examples are: stress eating, nail biting, dwelling on your to-do list, drinking, and always being plugged in to phones or notepads. Be creative and choose some behavior or thought that speaks to you. Then spend 15 minutes not pursuing it and “surfing” the feelings that arise. Watch them come and go with acceptance and non-judgement.

Cowabunga!

I’m QUEEN of the World!

Posted on by Dr. Diane Sanford in April Tips, Thursday "Words of Wisdom"

My daughter saw Titanic for the first time last night. When I asked her if she liked it, she said, “It was sad, but Rose was the most beautiful girl I have ever seen.” I remember recently reading a snippet in People Magazine in which Kate Winslet (who played Rose) said that it was the worst she had ever looked. I wonder what she’d say to my 13 year-old in response to her admiration?

Women (including myself, of course) blame society and the media for the impossible standards of beauty that cause teenagers to starve themselves and even commit suicide. But why is it okay that coaches can call their male players “ladies” when they want to insult them? This is something that is usually not given a second thought to. Is it really that bad to be a woman?

This week, I challenge you to keep your eyes and ears open for subtle or even blatant references to womanhood as a character flaw. It’s not until we start noticing this that we can make an effort to change it. I am proud to be a woman and I hope you are, too! (Sorry, guys!) My hope is that we can all start standing up for our gender, and by extension, ourselves. And Kate Winslet, I agree with my kiddo: you looked gorgeous in Titanic.

When the Best Thing to Do is No-thing

Posted on by Dr. Diane Sanford in April Tips, Monday Musings

Like learning it’s “okay to slow down” which I discussed last week, another ongoing life lesson for me is “doing no-thing”. Last week was busier than usual with family and work, and by Friday I was so hyped up, I’d decided to jump into my to-do list by 7:30 am. When my children were young this was routine, but now “I have options.” LOL.

Anyway, I had contacted my new web designer and set up an “urgent” meeting for that day, rearranged my weekend schedule and started to review my e-mail. All the time congratulating myself on what I would accomplish. Then, I noticed “IT”-a growing sense of tension and dis-ease, radiating from my gut and spreading through my body. My stomach is my stress center which is why I sometimes find myself unconsciously in the pantry reaching for carb-rich snacks.

Instead of ignoring what I was feeling, I stopped and listened. While it wasn’t easy, it was worthwhile. My frenzied attitude issued from a sense of urgency which didn’t exist-except in my head. No fatal or life-threatening consequences would befall me if I just let the day unfold which days tend to do quite well without effort . So, I did and almost immediately, started to feel better. By doing no-thing, I was giving my mind and body what it needed. Some rest.

I remembered how I first met Kay, my wonderful web designer, who agreed to meet with me Friday and then gladly cancelled, saying I probably did need to take a break. I was in the motor vehicle office waiting to renew my driver’s license. For months, I’d been looking for a web designer without success when I heard two women behind me talking about one of them launching a new design business. I turned around, apologized for eavesdropping, and gladly took Kay’s card. By doing no-thing, I found what I was looking for.

How will you practice doing no-thing this week? When you notice stress, stop and see what happens. Comment on “your discoveries” below.

Congratulations!

Posted on by Dr. Diane Sanford in April Tips, Thursday "Words of Wisdom"

I spent the weekend watching movies on Showtime and its partner channels. Most of them were older, such as Medicine Man and The Core. As I watched, one thing stood out in each movie: recognition. Whether it’s a presentation of a new project or a potential cure for cancer, the characters wanted to make sure their names were included in the program/scientific journals.

As American culture dictates, we all work hard and try to be as productive as possible. But what do we work for (besides our paychecks)? Recognition or praise. Some managers recognize this need and make sure to praise their employees when appropriate. As a result, the employee will want to continue to work hard to keep worthy of the praise that was given to him/her. Recognition is a great motivator.

Praise is within your reach anytime you need it. This may be a difficult task, but pepper your self-talk with positive things. Instead of I am such an idiot! try I made a mistake, but I am human. I forgive myself. Extend your positivity to your children; praise them any time they are exhibiting pleasant behavior. Thank you for being such a helpful boy! encourages the child to be helpful more often. Giving praise to family, friends, co-workers, kids and especially yourself will make life much sunnier and definitely more peaceful. Happy April!

It’s Okay to Slow Down

Posted on by Dr. Diane Sanford in April Tips, Monday Musings

That’s what my Dove chocolate wrapper said. “It’s okay to slow down.” That’s what my husband said after I dumped soil all over our porch instead of in the pot. “The plants aren’t in a hurry. They’ve got plenty of time to grow.”

“Okay I said,” not to my husband but to the universe, God or whatever you consider to be your higher power. I get the message.  Take a breath. Smell the flowers. Enjoy the beautiful spring day. What could be more important? Honestly, nothing but sometimes I am totally convinced, perhaps you are too, that getting things done is more important than savoring my life. As Wayne Dyer says, “We are human beings not human doings.”

So, for the past 24 hours I’ve been making a “conscious” effort to slow down. When my friend phoned Sunday morning and said she was “too pooped” to meet for coffee, I fixed myself a cup of tea and watched the bunnies playing outside my kitchen window. Then I showered with the new shampoo and soap I’d bought (because I like the smell), gave myself a mini-facial, and sat on my front porch admiring our beautiful crabapple tree with its amazing pink blooms. When I look at those blossoms, I remember that nature doesn’t strive or strain but just unfolds moment by moment.

I wish I could be more like our tree-standing still, soaking in the sun’s rays, content with just being. Not needing to answer e-mail, voicemail or my next text message. Not feeling compelled to check off another item on my to-do list. Letting life unfold through me-peacefully, gracefully, deliciously. Living and loving the moment I’m in.

This week take time to “slow down.” Spend 15 minutes each day focusing your attention on what you’re doing instead of rushing to get done. If you’re eating, pay attention to the texture, smell and taste of your food. If you’re outdoors, notice the colors, how the air/sun feels on your body and the sounds . Immerse yourself in the experience of NOW. Share a pix of your “NOW” moment below or on our facebook page.

Rules of the House

Posted on by Dr. Diane Sanford in March Tips, Thursday "Words of Wisdom"

As a psychotherapist, I work with many adults who are still struggling with their childhood “programming.” These are the rules and beliefs that your family of origin used, often unconsciously. It is very easy for someone who grew up in an abusive household to think that abuse is “normal.” Then the cycle continues.

One very common “program” is the “Don’t Rock the Boat” rule. This means that no matter what, family members either act like a dysfunction isn’t there, or try to “sweep it under the rug.” For example, a family with an alcoholic mother may never talk about the subject and may even step over her and keep walking if she was passed out on the floor.

Another common “program” is the, “Everything is Fine” rule. With this belief in place, each member of the family puts on “masks” when they have to interact with other people. For example, the mother and father could be going through an ugly divorce, but the children are all smiles and act as if everything is great. The parents do the same thing when in public.

What these programs have in common is untruth. These families don’t want to express their pain and dysfunction, so they never give themselves a chance to work through their problems. When they get to my office, they can be holding a lot of anger towards their parents, children, siblings or other family members. These folks have a choice: anger or forgiveness. As Kambri Crews, author of Burn Down the Ground says, “Forgiving others and making peace with the cards you have been dealt is within all of us. Generally speaking, people aren’t purely evil or good. Life is much more complicated than that. ” Well said, Ms. Crews.

Racing to “Nowhere”

Posted on by Dr. Diane Sanford in March Tips, Thursday "Words of Wisdom"

I was fortunate enough to see a screening of the independent film, Race to Nowhere. The filmmakers interviewed students, teachers and parents from across the country to gauge the stress levels of our nation’s families. If you have kids, particularly in grades 6 – 12, you probably already know how overworked and overscheduled our children are. But have you given thought to the ramifications of their stress on you?

The film suggested that some schools and families started worrying about getting into a good college as early as first grade! And in order to do that, the student must have spectacular grades, many extracurricular activities, student clubs and community service projects. You may be aware of how much time you’re spending in the car or working on homework with your kids, but have you noticed that their stress levels are sometimes fueled by us, as parents?

Whether you work or stay at home, you have a full-time job. You’re already stressed enough. The film pointed out that time spent doing homework has increased from 1 – 2 hours per night prior to 6th grade to 4 – 6 hours between grades 6 – 12. They also pointed out that after 1 – 2 hours, the correlation between amount of homework and academic achievement is zero.

Are We Running Our Kids Ragged?

Step back from your kids for a minute. No, you can’t directly control how much homework they have, but you do have a say in what clubs, extracurriculars and community projects they are involved in. Do you see anything that can be dropped from their schedules? Are they in some activity because they “should” instead of because they “want to”? If so, I challenge you to talk with your student about paring down his or her daily schedule. Not only will their stress levels go down, but so will yours. And self-care for the entire family will go up!

Peace!
Stacey

Hello, It’s Nice to Meet Me!

Posted on by Dr. Diane Sanford in March Tips, Thursday "Words of Wisdom"

I just had the pleasure of seeing the movie 1,000 Words, starring Eddie Murphy, with my daughter. I wasn’t sure what to expect – a physical, bawdy comedy or a dramatic life lesson. Let’s say it was a good mix of the two – I recommend it!

The movie got me thinking about the masks we wear for others, and sometimes, even for ourselves. Fans of meditation will tell you that you truly do not know yourself until you have gone deep within and faced whatever demons lie in wait for you there. Thomas Moore called it, “The dark night of the soul.” You, the hero or heroine, then emerge all shiny and new and genuine.

I’m not sure how many methods there are to meeting your True Self; besides meditation, I’ve used imagery and yoga. My max time in sitting meditation has been maybe 5 minutes, so you see the problem there. But the movie renewed a strong desire in me to really find out who I am…me…not my job, my masks or the many hats I wear…ME.

What a great way to renew your spirit this Spring – to finally meet The Real You! At the very least, you’ll be amazed at just how many masks you do wear for others as well as yourself. And when you get some quiet, alone time, can you sit in silence, just with your breathing keeping you company? Or do you need the TV or radio on, or do you have to be reading something, keeping your mind in “escape mode?” We constantly distract ourselves from ourselves and don’t even realize it!

TRYING to meditate!

So give it a try! Leave a comment if you’re a veteran meditator or let me know how it’s going if you’re going to give one (or more!) of these methods a try!

At the Core

Posted on by Dr. Diane Sanford in March Tips, Monday Musings

[Diane usually writes for Mondays, but she’s taking care of herself and is on vacation! So I’m happy to fill in while she gets some much needed R&R!]

I saw a client this morning who realized just how much of his belief system as an adult was shaped by his childhood. As these core beliefs emerge from the recesses of his mind, he chooses the ones that he deems healthy to hang onto and is working on changing the rest. In essence, he is “spring cleaning” his spirit.

So much of our core belief structure has been in place for so long that it generates automatic thoughts and judgments about a large variety of subjects. My client was able to isolate the thought that, “Overweight means lazy, having no direction and being a general loser at life.” As he is trying to lose a few pounds, he unconsciously identified with this statement and let it affect his self-esteem in a big, bad way. So, the first step of the process is to identify your core beliefs by paying attention to your thoughts.

Next, he defined “in shape” as, “Someone who is motivated, has sharp focus and is working toward concrete goals.” Does his definition match what’s in Webster’s Dictionary? No, it doesn’t. But by making his own definition, my client gained control over this area of his life. Each time he looks in the mirror, he reminds himself that he is mentally and emotionally “in shape,” and will soon be physically fit as well. This second step is to modify existing beliefs into something healthier.

The last step is to practice saying your new, healthy core beliefs to yourself as many times per day as you can. Like learning anything new, this skill requires repetition to make these beliefs into healthier automatic thoughts.

How many unhealthy core beliefs can you identify in yourself? Some may still serve you, but modifying and practicing the ones that don’t will allow you to overcome many obstacles in your life.