Tag: Perspective

The 5 Best Self-Care Resources on the Net

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

When it comes to self-care, it can be tough to find resources that are both of quality and informative. In order to make the search easier, here are the 5 best self-care resources on the web (in no particular order):

1. Self-Compassion: A Healthier Way of Relating to Yourself – Dr. Kristin Neff from the University of Texas at Austin provides a comprehensive site with resources, books and exercises in self-care. She also offers guided meditation videos and scripts, as well as research on the topic of self-compassion.

2. Kind Over Matter – this site is run like a community, with forums, free downloadable inspirational material and eBooks. According to the site’s creator, Laura, Kind Over Matter “… [helps readers] lead authentic lives doing what we love & by sharing that, by giving it a voice, we are helping more people step into their dreams & greatness.”

3. Psychology Today – the partner site to Psychology Today magazine contains many articles about self-care, self-compassion, relationships and coping mechanisms for stress.

4. Mindful Self-Compassion – psychotherapist Dr. Christopher Germer, based in Arlington, MA, provides a site that contains free downloadable exercises, free audio meditations, books and the opportunity to sign up for one of his many workshops.

5. Living Self-Care – you’re already here! Our blog, updated bi-weekly, provides tips and exercises that promote self-care. We also have a “self-care challenge” 2 times a year in which everyone is a winner.

The quest for self-care is heating up as people around the globe realize that most of their problems stem from lack of it! While there are other, smaller sites on the topic, the 5 listed above are the most comprehensive and useful for anyone interested in the subject.

Self-Care During the Heat Wave

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

Temperatures have been breaking records all over the country due to the extreme heat. Not only is it uncomfortable, but triple-digit temperatures can be the cause of illness and even death if you don’t take care of yourself!

Some self-care techniques may seem obvious when you step outside and immediately start sweating. Stay inside where there’s air conditioning, drink plenty of water, and, if you do have to be outside for more than 15 minutes, wear at leastSun Protection Factor (SPF) 30 sunscreen to protect your skin from dangerous sunburns and seek out shady spots and take breaks often. However, there are some facts about self-care in the heat that many are not aware of.

Pools are popular places for residents to go for relief from the heat. The cool water masks the fact that you are still most likely sweating. Also, the pool water can actually focus ultraviolet (UV) rays on to your skin in a more extreme manner than if you were out of the water. So if you think you have less of a chance of getting burned in the pool, think again. Don’t pass up that SPF 30 or greater sunscreen, and apply it often – about every 30 minutes. This also applies to visits to the beach or a lake!

Cloudy, breezy days also seem to encourage folks to come outside. Many people believe that since it is cloudy, their risk for sunburn is diminished. Unfortunately, UV rays easily penetrate even the thickest cloud cover can can burn skin just as quickly as they would on a clear day.

It is true that the best times of the day to be outside in weather like this is in the mornings before 10 a.m. or in the afternoons after 4 p.m. The sun is not high in the sky during these times and UV rays are not as harsh. However, if you are required to be outside for over one hour during the heat of the day, wearing long sleeved shirts, long pants and a hat will give you the greatest protection. It sounds backwards, but the clothing will protect your skin and will also help absorb moisture from sweat. In this case, it is essential to stop and drink water every 10 – 15 minutes to lessen the chances of experiencing heat exhaustion or heat stroke. It used to be common thought that sugar and caffeine found in sodas and other drinks actually dehydrated the body, but this has been found to be false. However, experts still agree that water is the best option for hydration in temperatures this hot.

It looks like the heat is here to stay for a while, but using the self-care tips outlined above, you and your family can navigate the summer free of sunburns and heat illness.

A Good Kind of Stress

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

I just got back from a wonderful vacation to Disney World with my daughter and my dad. It was a great week, but I feel like I need a vacation from my vacation! This got me thinking about the stress we experience from good things – it’s called “eustress.”

Whether it’s a vacation, getting married or getting a promotion, even good experiences have stress attached to them. At Disney, we did a lot of walking and waiting in long lines in a high heat and humidity climate. We had to navigate crowds and deal with air travel. So while we all had a fabulous time, all 3 of us are now taking a couple of days to relax from the eustress we experienced.

Many people don’t realize the amount of stress that’s involved with positive events. And if they feel stressed-out, irritable or anxious, they think that there’s something wrong with them instead of acknowledging the eustress that accompanies good events. Thoughts like, “How can I be feeling so bad? I’m on vacation!” can increase anxiety and cause guilt. But when folks accept that yes, even positive situations are stressful, the anxiety and guilt will usually decrease or go away altogether.

When we chose the dates for our vacation, we purposely booked the flight home on a Friday so we would have the weekend to decompress from our eustress before going back to work on Monday. I have been relaxing, watching movies and playing around on the computer all weekend. Laundry and other chores need to be done, but they will still be there tomorrow when, hopefully, I will feel recovered from my vacation eustress.

What are some of the coping techniques that you have used to dissolve your eustress? We’d love to hear what works for you!

P.S. We will be announcing the winners from our May Self-Care Challenge on Thursday! Stay tuned!

Making Positive Ripples

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

The image of dropping a stone into a body of water has been used throughout time to illustrate The Butterfly Effect – or the ripples it causes. There has been a spotlight in the last couple of years on the concept of “paying it forward.” But what does all this mean?

We have no idea how many people our actions touch. The ripples in the water represent not only those people that we know we’re influencing (the rings in the center), but the folks that we would never guess we affect (the outer rings). For example, Jean decided to clean out her closet and donate her used clothing to a charity that helps clothe indigent women. The clothes arrive at the charity and get assigned to various women. The volunteer who helps each woman feels good about her work. Her client, Bess, looks in the mirror and, for the first time, sees someone who has confidence. Bess goes on a job interview and the interviewer thinks she is very professional looking. The mail guy, Mike, is doing his rounds and catches Bess’s eye. He asks her out after her interview and she says yes. They successfully date for a year and then get engaged. So, to hit this point home, Jean thought she was just donating clothes when really, indirectly, she helped two people find each other.

Keep in mind that the ripples from our words and actions go far. Be selective about what you say and do. Choose words of kindness and encouragement (especially when using self-talk). Do positive things, from helping a single person to changing the world. Always put your best foot forward because you never know whom you will touch in those outer ripples!

P.S. Happy Birthday to my Daddy! You’re still awesome!! – Stacey

Be Your Own Advocate

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

What a great Self-Care Challenge we had! Thank you to all who participated! Diane and I will announce winners and prizes next week, as I am on my way to a training today. We put ourselves first, and instead of rushing and scrambling to get things out this week, we are moving it back. It is always our hope to be good role models for you!

As I write this, I am in the Emergency Room at a hospital in the Houston Medical Center with a good friend who fell ill this morning. As I talk to various healthcare professionals, it struck me just how important advocating for your own healthcare is. Not only do we need to supply information, but we need to ASK for information. If a doctor or nurse wants to treat you with something, it is your right to ask them exactly what they are doing. If you don’t want that treatment or if you have questions about an alternate treatment, speak up!

It’s only natural to feel at the mercy of a doctor. Our society teaches that folks such as doctors, lawyers, police and teachers are authority figures who can’t be questioned. The truth is that your healthcare team is actually working for YOU. Use critical thinking and ask questions; try to get past any feelings of intimidation. And if someone is rude or mistreats you, make sure you take action by reporting that person to their supervisors or filing a complaint with a Patient Liason.

Hopefully you won’t see the inside of a hospital anytime soon, but if you do, remember that YOU come first!

To read more, check out this article from The Hospitals and Health Networks.

Self-Care Challenge Day 5: Interior/Exterior

Posted on by Dr. Diane Sanford in Uncategorized

I never understood – in fact, I always had a problem with – airline instructions of putting on an oxygen mask on yourself first, then on to others … that is not until Saturday when my friend came over. The more she talked, the more apparent it became that she was stretched so thin and was so frazzled in her pursuit of perfection at work and parenting, that she was miserable. Then it clicked; she needed to put her oxygen mask on first. She needed to take care of herself first to be better in other areas of her life…but so do I. May is my month of improvement. I didn’t pick one technique; I chose all and try (and I say try) every day to remind myself that all these things were important – I was putting on my oxygen mask first.

I was so thrilled to be asked to write a guest post as I feel strongly in women’s self care. Since my blog, adetailedhouse.com, expresses my love of interior design, what better place than to start at home? A warm, welcoming retreat has a ripple effect in one’s overall well-being and life. Even animals need their dens and nests. I find the atmosphere in my home the most essential thing to my ability to relax. Chaos in my space unwittingly leads to chaos in my mind. Colors, styles, textures, art and tastes are very personal and each person has a visceral reaction to them. The key is finding what speaks to you so you can be soothed mentally, physically and spiritually.

I’d like to give a visual of what I mean, but without commentary so that you can feel the rooms and see what you respond to:

Surround yourself with what you love
Darker and bolder
Vibrant color
Whitest whites

Pale and soothing

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Our guest blogger, Kearney, is the author of A Detailed House, a blog that shares tips and anecdotes about interior design and life with 2 young daughters.