Self Love Practices That Also Boost Heart Health

The importance of self-love and how to cultivate it

We feature goods that we believe will be of interest to our readers. If you make a purchase after clicking on one of the links on this page, we may receive a small commission. Here’s how we went about it. Many people associate the notion of self-love with images of tree-hugging hippies or corny self-help books. However, this is not the case. However, as several psychological studies have demonstrated, self-love and -compassion are essential for maintaining mental health and well-being and preventing sadness and anxiety.

“What is the significance of self-love?” you might wonder.

Ironically, those of us who work too hard and are continuously attempting to surpass ourselves and grab the ever-shifting phantom of perfection may be the ones who require the greatest self-care and compassion, ironically.

There will be a great deal of self-criticism, and perfectionism is characterized by the presence of a persecutory inner voice that continuously reminds us how we should have done things better.

  • As a result, the concepts of perfectionism and self-compassion are intricately connected.
  • The majority of people in the Western world have been brought up to believe that perfectionism is a positive trait to possess.
  • Perfectionism, on the other hand, is detrimental to one’s health.
  • Perfectionism has been related to a shortened lifespan, irritable bowel syndrome, fibromyalgia, eating disorders, depression, and suicidal inclinations, to name a few of the negative health consequences.
  • So, what can we do to get away from the idea of being perfect?
  • And you are deserving of better treatment.
  • In other words, happiness is something that you are entitled to, rather than something that you have to work hard for.
  • You should also attempt to avoid giving in to the impulse to punish yourself for being harsh on yourself.
  • When it comes to the most unexpected things, perfectionists will continuously give themselves a hard time about them — and criticizing yourself for criticizing yourself is not unusual in this situation.
  • You could believe that self-love is something that you either have or don’t have, but psychologists say that it is something that can be learned.
  • According to research, having greater self-compassion helps people to be more resilient in the face of hardship, allowing them to heal more rapidly from trauma or a love split.

It also assists us in dealing with failure or shame in a more effective manner. But what, precisely, is this thing? Sbarra and colleagues, drawing on the work of Prof. Neff, describe self-compassion as a construct that consists of three components: empathy, understanding, and acceptance.

  • In addition to “self-kindness” (which is defined as “treating oneself with understanding and forgiveness”), “recognition of one’s place in shared humanity” (which is defined as “recognizing that people are not perfect and that personal experiences are part of the larger human experience”), “mindfulness” (which is defined as “emotional equanimity and avoiding overidentification with painful emotions) are also recommended.

When we suffer, fail, or feel inadequate, “self-kindness” includes being warm and compassionate toward ourselves, rather than flagellating ourselves with self-criticism, according to Profs. Neff and Germer. Isn’t it true that talking is easier than doing? However, the same academics who worked so hard to investigate and characterize the emotion have also come up with a few practical suggestions on how to make it even better. Profs. Neff and Germer, both of whom teach at Harvard Medical School in Boston, MA, have devised a technique called “Mindful Self-Compassion Training,” which they have tested in clinical studies with encouraging results.

” According to mindfulness, “Open to pain with vast awareness and it will transform.” According to the researchers, the program includes a variety of meditations, such as “loving-kindness meditation” or “affectionate breathing,” and “informal practices for use in daily life,” such as “soothing touch” or “self-compassionate letter writing,” all of which have been shown to aid study participants in developing the habit of self-compassion.

According to the researchers, using these approaches for 40 minutes every day for eight weeks increased the levels of self-compassion in the individuals by 43 percent, on average.

In moments of emotional anguish, one easy exercise is to repeat the following three sentences to oneself: “This is a moment of suffering,” “Suffering is a part of life,” and “May I be kind to myself.” Three mantras are presented below, each representing one of the three parts of self-love that we discussed before.

  1. Neff describes many more excellent mantras in her bookSelf-Compassion, and she takes the reader through the process of developing their own.
  2. The University of Wisconsin-Dr.
  3. Although some study has been conducted on the advantages of deliberately repeating mantras to oneself, it is important to remember that these benefits have been demonstrated in the real world.
  4. It is possible to listen to oneself in two ways.
  5. Prof.
  6. If you are really critical of yourself, how does it make you feel on the inside?” She says that we are generally lot tougher on ourselves than we would be on others, or that we treat ourselves in a way that we expect others to treat us.
  7. To finish off, you might try to reword your remarks, which you may have first expressed in a harsh manner, using gentler and more forgiving language.
  8. A second reason why listening to oneself is crucial is because, when you are experiencing emotional pain, asking yourself the question “What do I need?” and then actively listening to the response may be quite beneficial.

However, it’s important to remember that the phrase “What do I need?” “may suggest that an emotionally overwhelmed individual should quit meditating completely and respond to his or her emotional pain in a behavioral manner, such as by sipping a cup of tea or caressing the dog.” To be a skilled meditator is secondary to cultivating compassion for oneself.

  1. We may rediscover to find pleasure in essential, daily activities that we used to appreciate spontaneously as children with the support of mindfulness when we’re an adult.
  2. In order to improve self-compassion in study participants, researchers utilized activities such as the “Sense and Savor Walk” and “Mindful Eating,” which are aimed at taking joy in one’s surroundings and one’s food, respectively.
  3. Perhaps because yoga can assist us in reconnecting with our own bodies and regaining a sense of pleasure from them, the practice can also assist us in quieting the voice of our inner critic and increasing emotions of self-love and acceptance.
  4. There are a plethora of free yoga videos available on the Internet, but the program ” Yoga with Adriene ” is perhaps one of the greatest for fostering a compassionate inner voice.

As you progress through it, try to take pleasure in the trip; maybe, one day you will discover that the nagging sense of incompleteness that is so characteristic of perfectionism has vanished. Instead, you’ll have learned to create a kinder, more forgiving sense of completeness inside yourself.

13 Habits of Self-Love Every Woman Should Adopt

For me, last year was a very trying one. I was having a difficult time with my mental health and was suffering from despair and anxiety at the time. When I looked around at the other attractive, successful ladies, I thought to myself, “How do they do it?” How do they maintain such a positive attitude? The goal was for me to find out, and I wanted to share what I learned with other women who shared my desire to be joyful — that is, to feel healthy. I set out to create a resource that everyone could benefit from, channeling my creative energy into the project.

  • What they told me was both groundbreaking and a no-brainer at the same time, and I was stunned.
  • Here are 13 recipes for self-love that are easy to make and have several advantages.
  • We’ve been socialized to be competitive, so it’s only natural for us to compare ourselves to others.
  • There’s just no use in comparing yourself to anyone else on the earth since there is only one of you in the universe.
  • You will feel liberated just by experiencing a shift in energy.
  • You will never be able to please everyone, therefore attempting to do so is a waste of time and will only serve to slow you down on your quest to become the best version of yourself.
  • Don’t be so hard on yourself!

Accept and embrace your past.

So forget about that inner voice that tells you that you have to be flawless at everything.

Loads and lots of blunders!

This is really critical!

Even your own internalized sexism might serve to reinforce your feelings of inadequacy from time to time.

So dress in a way that makes you feel wonderful.

Not everyone accepts responsibility for the amount of energy they emit into the environment.

Don’t be intimidated by the prospect of doing so.

Keep in mind to protect your energy.

Frightening oneself is a natural and human response, much as erring.

This type of healthful activity may be quite beneficial to your mental health.

This, in turn, can help to reduce some — if not all — of your anxieties and worries.

Keep in mind that your emotions are legitimate.

You are the most knowledgeable person about yourself; thus, you should be your own greatest advocate.

Although the circumstances may not be perfect, this should not prevent you from achieving your objectives and fulfilling your aspirations.

Don’t feel awful about yourself for doing so.

Despite the fact that there is a time and a place for this, it should not become a habit that compromises your mental or emotional well-being over time.

You may put a lot of strain on yourself if you don’t take time to unwind and recharge.

Allow yourself to experience everything to its fullest extent.

Fear, pain, and delight, among other emotions, will assist you in better understanding yourself and, ultimately, in realizing that you are not your feelings.

Boldness is similar to a muscle in that it becomes stronger the more you use it.

Participate in the discussion.

Action is required, and you should be aware that your voice is just as essential as anybody else’s.

Make a note of it and express your gratitude for it.

Don’t add your harsh remarks and criticism to the slew of others who are already doing it.

Make a big deal out of yourself.

Don’t forget to give yourself a reason to celebrate, and not just on your birthday!

You’re right here, right now, alive and strong in ways you’re not aware of.

See also:  Understanding the 5 Kleshas for Better Mental Well-Being

It is possible that self-love will not occur overnight.

Yes, you may have difficulties, but you will look back on these experiences and realize that they served as stepping stones on your way to become the finest version of yourself.

Alison Rachel Stewart is also an artist and the author of Recipes For Self-Love.

When Alison is not busy producing personalized goods for her Etsy business, she may be found composing music with her band, drawing pictures, or putting her creative energy into a new project of her own. You may find her on Instagram.

8 Steps to Self-Care: How to Love Your Body

When you are young, you learn to express gratitude to people by saying “thank you.” But how frequently do you give yourself a pat on the back? Being grateful to your body is one of the most essential things you can do for yourself, especially when you’re striving to live a life of self-acceptance and wellbeing. The fact that society continuously tells us to modify ourselves in order to conform to a socially acceptable norm makes this a difficult habit to develop. I’ve dedicated my life to assisting in the transformation of society’s expectations and the establishment of self-love and body acceptance as a mainstream notion.

  1. Meditation is a wonderful approach to get oneself back into balance.
  2. It’s also accessible to everyone because it may be completed from any location.
  3. If you don’t know where to begin or if you prefer guided meditation, I propose that you download an app on your phone.
  4. One of my favorite apps is called Insight Timer, and it is free.
  5. By making a commitment to calming your mind on a daily basis, you will receive the advantages of meditation and serve as your own health and wellness champion.
  6. Trying to force yourself to do something you despise is not the goal here.
  7. Walking with my dogs in the fresh air is one of my favorite ways to keep my body moving.

I bring myself into the present moment and become aware of my surroundings.

Try to find a manner to exercise that makes you feel good both physically and mentally.

You should keep exploring if you haven’t found your mindful movement of choice yet.

When I initially started looking into self-love, I had no idea what I was getting myself into.

Eventually, a yoga session was the starting point for my personal self-love journey.

Don Miguel Ruiz’s “The Mastery of Love” was the title of the book.

I had no idea how much my life would alter in a short period of time.

Go to a bookshop and immerse yourself in the pages.

What is your preferred place to spend the most of your time?

Is that your vehicle?

If this is not the case, the next step is to establish an atmosphere that you adore.

When you are in a comfortable setting that is filled with things that make you happy, it is an act of self-love.

Self-love is pleading for assistance.

It may be difficult to be vulnerable and ask for help, but receiving the support you require is one of the most effective methods to get through a difficult period.

To summarize, you are not required to go through this alone.

We should all be able to find that one area where we can relax and feel completely at ease.

Somehow, the act of sitting at a table, surrounded by positive energy, working on my computer, and sipping on a cup of coffee meets all of my requirements.

Is it a leisurely stroll along the beach?

Is there a fitness class?

Filling up your own cup is the essence of self-love.

We live in a world that moves at breakneck speed.

In your daily life, here are a few different methods to slow down and enjoy yourself.

Make it a point to sit down and eat every meal without being distracted by anything else.

This simple habit may make a significant difference in how you feel in your body on a daily basis.

While going about your day, take a few moments to simply breathe.

Allow yourself time to re-center and refocus before continuing with your daily duties and responsibilities.

If you notice that your body or your mind is becoming overexhausted, it’s critical that you give your body what it needs to recover.

It is OK to skip your workout in order to arrive home early and laze out on the sofa.

After all, it is the vessel that transports us from one instant to the next, and it need your love and attention.

I’m sure you glance in the mirror on a regular basis.

Do not pay attention to their words.

Even if you think you’re being ridiculous, go ahead and do it!

Positive and loving messages can also be posted on your bathroom mirror with a few sticky notes attached.

Having a gratitude-focused morning and nightly practice is an excellent method to increase your sense of self-worth and self-acceptance.

Every morning when you wake up and every night before you go to sleep, take a moment to write down three things for which you are thankful.

It’s the best opportunity to express gratitude to your body!

The connection you have with yourself, like every other relationship in your life, needs nurture, patience, and love on your part.

Experiment with several techniques of self-care, and discover what makes you feel joyful and healthy – in both your physical body and your emotional state.

She is certain that everyone should feel comfortable in their own skin and be able to express themselves freely when it comes to eating. Follow her on Instagram to stay up to date.

A Simple Practice to Strengthen Your Self-Love

When I was in college, I took a weekend trip to the mountains with an older, wiser buddy who was twenty-two years older than me to go hiking. As soon as we finished setting up our tent, we went to sit by a creek, where we spoke about our lives while watching the water swirl around rocks. She mentioned at one point that she was learning to be ‘her own best friend,’ which she defined as a process. When I felt a flood of despair wash over me, I broke down and sobbed. I couldn’t have been more away from my own closest buddy.

As I fought to manage and heal what felt like a fundamentally broken self, my driving assumption was that “something is fundamentally wrong with me.” The sense of personal weakness has become epidemic in my opinion, based on my work with tens of thousands of customers and meditation students over the last several decades.

However, I have discovered, both in my own life and in the lives of many others, that we may awaken from this trance by practicing conscious self-compassion on a regular basis.

Developing self-compassion requires an honest and direct encounter with our own fragility in order to progress.

However, when we’ve become ensnared in the spell of unworthiness, it might seem hard to elicit feelings of compassion for ourselves.

The RAIN of Self-Compassion

With the acronym RAIN, you may practice mindfulness and compassion in the simplest way possible by following the four stages outlined below: Make a conscious effort to recognize what is taking place; allow the experience to be present in its whole. With curiosity and consideration, investigate; nourish with self-compassion. You may take your time and explore RAIN as a stand-alone meditation, or you can progress through the steps anytime you are experiencing difficult thoughts or sensations. RAIN is an acronym that stands for Recognize, Allow, Investigate, and Nurture.

R—Recognize What’s Going On

In this context, recognizing implies deliberately noting, at any given time and in any situation, the ideas, feelings, and actions that are impacting us. The first step out of the trance of unworthiness, like waking up from a dream, is simply acknowledging that we are stuck and vulnerable to severely limiting thoughts, feelings, and bodily sensations.

The presence of a critical inner voice, emotions of guilt or dread, the tightness of anxiety, or the weight of depression in the body are all common indications of the trance state. A brief mental murmur, stating what has occurred, can suffice to indicate recognition.

A—Allow the Experience to be There, Just as It Is

Allowing implies just allowing the ideas, emotions, feelings, or sensations that we have identified to exist in their natural state, without trying to correct or avoid them. The fact that we allow ourselves to get caught in self-judgment does not imply that we concur with our own view that we are worthless. As a substitute, we honestly accept the emergence of our judgment, as well as the terrible emotions that lie underneath it. Many of the kids with whom I work encourage themselves to halt and let be by silently repeating a supportive word or phrase to themselves throughout class.

I—Investigate with Interest and Care

Once we have acknowledged and let what is occurring, we may deepen our attention by engaging in further exploration of the situation. Investigate by appealing to your inherent curiosity–the desire to discover the truth–while paying more careful attention to the current moment. You could wonder: What is it that most demands your attention? What sensations do I get in my body as a result of this? What am I supposed to believe? What is it that this vulnerable spot requires of me? What exactly does it require?

When doing an investigation, it is critical to approach your experience in a non-judgmental and compassionate manner.

An purposeful act of kindness may provide solace, soften your heart, and allow you to open your heart.

N—Nourish with Self-Compassion

When we become aware that we are suffering, self-compassion begins to spontaneously emerge in us. It comes to fruition when we consciously feed our inner lives via self-care practices. As part of this, consider what the injured, scared, or suffering area inside you most needs, and then consider offering some gesture of active care that could fulfill this need. Is there a need for a message of comfort here? What do you think about forgiveness? In terms of companionship? Is it a matter of love?

  • It’s possible that it’s the mental whisper, “I’m right here with you.” I’m sorry, and I’m madly in love with you.
  • It’s not your fault in the least.
  • Many people find healing by gently resting a palm on their heart or face, or by visualizing themselves being bathed in or encircled by warm, brilliant light, in addition to a spoken word of concern.
  • When the intention to awaken self-compassion is sincere, the smallest gesture of turning towards love, of offering love–even if it feels awkward at first–will nourish your heart and help you to awaken compassion for yourself.
  • When you realize that you are no longer trapped in the trance of unworthiness or any other limiting sense of self, you have achieved the fruit of RAIN.

This is referred to as theN –not-identified in other versions of RAIN. Spend some time getting to know the truth and natural freedom of your being; it is both intriguing and valuable!

The Power of Self-Love

It was around twelve years ago that I discovered RAIN and found it to be very beneficial during a period of chronic sickness. I felt disappointed and sad after experiencing a particularly difficult and prolonged period of pain and weariness. I was, in my opinion, a dreadful person to be around: impatient, self-absorbed, irritated, and depressed. During a morning meditation session, I began RAIN by acknowledging and letting the discomforts of my body, as well as the sense of being depressed, to be present.

  • Suddenly, I heard an irritated voice say, “I despise living like this.” And then, a split second later, “I despise myself!” The full poison of self-aversion had engulfed me at this point.
  • Image courtesy of Vince Fleming Not only was I battling disease, but I was also at odds with the self-centered, unpleasant person I thought myself to have become as well.
  • As I proceeded to research with a more compassionate attitude, I came face to face with the agony and weight of living with self-hatred for the first time.
  • With the realization of my own sorrow, my heart melted with compassion.
  • Then, with a kind palm placed over my heart as a show of care, I let whatever additional sensations were present to come to the surface.
  • As I mentally muttered, “It’s all right, love,” and extended care to the depths of my vulnerability, the experience of self-compassion blossomed into a full-fledged feeling of well-being.
  • As a result, I was no longer trapped by repulsion for myself or by being a victim of disease.
  • I felt at ease with the shifting waves of physical and emotional sensation that were coursing through me at any given time.
See also:  Creative Yoga Solutions with Colleen Saidman Yee and Sean Porter

The Truth of Who You Are

Meditation on the RAIN of Self-Compassion is not a one-time event. You may instead notice a partial transformation, such as a more subtle sensation of warmth and openness, a broadening of perspective, a quieting of mental tales, or a softening of your heart, as you practice. This is something you can rely on! RAIN is a life practice—a technique of transcending doubts and concerns via the presence of a healing presence. With each time you are ready to slow down and notice, “Oh, this is the trance of unworthiness.

this is pain.

As you progress through your life, more than any tale you’ve ever told yourself about being “not good enough” or “fundamentally defective,” you’ll begin to feel natural loving awareness as the reality of who you are. Tara Brach’s book, True Refuge, served as inspiration for this article.

Boost Your Confidence & Increase Self-Love With These Expert Tips

When it comes to finding better self-acceptance and a profound feeling of self-confidence, the road can be rocky, to say the least. Many of us have gone through significant life upheavals in the last two years, which may have thrown us off our track or caused us to question our own identity in profound ways. We could all use a little help boosting our self-esteem and self-love right now, more than ever. In this case, committing to regular mental health activities such as writing, counselling, and meditation will be beneficial.

How to Boost Confidence and Increase Your Self-Love

To find out how to enhance your confidence and increase your self-love, we spoke with Dr. Mariyam Ahmed, a Toronto psychologist, who provided us with some helpful tips.

Q: How can people boost their confidence when they may not like certain qualities about themselves?

In the event that you see specific characteristics of yourself that you don’t particularly like, it’s crucial not to generalize and have a negative perspective of oneself on a broad scale. As an alternative, acknowledging and recognising that we all have certain qualities of ourselves that we would like to modify or better may be quite beneficial. In the case of presenting presentations to a group of people, for example, an undesirable mindset may be, “I can never do anything well,” which is counterproductive.

Q: What are the first steps someone should take towards loving themselves more?

In order to develop self-acceptance, you must begin by accepting yourself as you are. It is necessary to be conscious of our own self-worth, the ideas we have about ourselves and our skills, and the kind of judgements (positive vs. negative) we make about ourselves before we can begin to show self-love. Before we can begin to practice self-love, it is necessary that we recognize and acknowledge any critical views we have of ourselves, as well as any harsh thoughts or negative attitudes we may have of ourselves.

Q: What are some tangible actions people can make to boost confidence and self-love?

  • Consider your own personal assets. Identify some things that you enjoy participating in and that you believe you are good at (e.g., music, sports, work-related activities) and commit to participating in those activities on a more regular basis
  • Take pride in your accomplishments and victories
  • Make a list of your objectives. You should set objectives for yourself and break them down into little measures that you can take to achieve them if there are areas where you believe you can improve. Negative thoughts should be reframed in favor of more realistic and optimistic ones
  • Exercise, good food, having an active lifestyle, and meditation are all examples of self-care activities to consider. Make use of a support group. Identify friends and family members that you may turn to for support when you are feeling self-conscious or in need of encouragement. Identify things that you find calming and can use as a stress reliever, such as going for a walk, listening to music, talking with a friend, resting in a bath, or practicing meditation. Place restrictions on your interactions with persons who may be having a detrimental or crucial impact on your life
  • Encourage yourself to use positive self-talk words such as “I am a decent person,” “I am capable,” or “I am worthy.” Try engaging in new hobbies in a field in which you may not have previously participated, such as painting, music, cuisine, gaming, or other similar activities.

13 Easy Ways to Practice Self-Love Every Day

The term “self-love” is frequently used interchangeably with the term “pampering.” Never mind that getting your nails done, sipping on a bottle of wine, and taking time to relax in a luxury bubble bath are all enjoyable activities. But let us clarify: (In addition, that vino provides you with a variety of health advantages ranging from the heart to the skin to the brain!) To truly love oneself, however, we must be willing to make difficult changes in order to elevate ourselves and our needs to a higher level of importance (this is especially true for mothers), whether that means reducing our intake of processed foods in favor of whole foods or setting firm boundaries with others.

“The deeper meaning of self-care is learning how to appreciate, respect, and love yourself enough to do what your body, mind, and heart truly need,” explains Rachel Shanken, a Licensed Mental Health Counselor in New York City who specializes in trauma recovery.

“Self-love is the key to having healthy relationships with others, as well as having greater joy and living a more fulfilled life,” Shanken argues.

As a result, it is critical that you do this properly! We asked many healthy-living experts for their best tips on how to incorporate practices that promote self-love into our daily routines. Here’s what they said. Here are 12 techniques to cultivate self-acceptance and love.

1. Maintain a regular eating schedule

Daria Shevtsova captured this image. Simply put, food is fuel for our bodies, according to Keri Gans, RDN, author of The Keri Report and founder of The Keri Report. We get fatigued, irritated, and we may even experience headaches if we do not receive enough of it. In order for your body to stay energized, Gans recommends that you have a regular eating schedule — that is, don’t miss breakfast, lunch, or supper — advises Gans. Every meal, according to her, is an opportunity to offer your body love by providing it with essential vitamins and minerals, as well as other nutrients.

2. Drink more water

It is important to stay hydrated in order to keep our bodies operating at peak performance. According to Gans, who is located in New York City and is also a Certified Yoga Teacher, “Your body is composed of around 60% water, and there is nothing it enjoys more than being hydrated.” According to Gans, when it comes to water consumption, the average individual should consume around half their body weight in ounces. So, for example, if you weigh 140 pounds, make sure you’re receiving around 70 ounces of water every day.

3. Set firm boundaries

According to Kelley Kitley, a Chicago-based psychotherapist, author, and TEDx speaker, one of the most effective ways to practice self-love is to create boundaries and say no when necessary. “Many times, humans are more concerned with pleasing others than they are with how others view them, and as a result, they agree to do things that they would prefer not to,” Kitley argues. She notes that this may result in feelings of worry, anger, and exhaustion, as well as straining relationships over time.

4. Silence the negative talk

You know that annoying voice in your head that tells you that you didn’t do anything correctly or that you aren’t any good? According to Rhonda Milrad, LCSW, creator of the online relationship communityRelationup, identifying and then shutting down that inner voice is an important part of loving yourself. She suggests the following exercise: “Imagine the voice of someone nurturing in your life, or the voice of a character from a book or a movie whom you consider to be nurturing, and ask yourself, ‘What would say to me about this?'” says the author.

See also:  Healing Complex Traumas with Steven Medeiros

5. Cut out the processed foods

Tiffany Toombs, a self-love coach with Blue Lotus Mind Coaching and Training, recommends that you consume real meals to nurture your body rather than processed ones. “Our bodies are always communicating with us about the meals it desires; all we have to do is listen,” she explains. After you eat, take note of how you feel one to two hours after you consume it. You may be experiencing symptoms such as fatigue, gassiness, bloating, cramping, or nauseousness because of anything in your meal that did not agree with you.

6. Schedule time each day to rest — no nap required

Tirachard Kumtanom captured this image. We might get into the habit of being task masters and overburden ourselves with too much pressure. Toombs recommended that you schedule time each day for relaxation.

But, as she says, this does not necessitate the taking of a nap. Instead, put technology aside and devote your time and energy to something you enjoy doing, such as learning to play an instrument or learning a new language, knitting, dancing, writing, swimming, running, or baking.

7. Elevate the ordinary

Brianna Bedigian, a yoga instructor and author of “Healing Footstep to Footstep,” proposes that you light a candle when you’re eating supper or pour your cup of tea into a lovely cup while you’re relaxing. In her words, “Self-love does not have to be something exceptional.” The goal is to discover happiness in the mundane aspects of life and make them feel important.

8. Give yourself a daily affirmation

Alyssa Cohen, a licensed dietitian in the south Florida region who runs a food and fitness blog called Fuel My Fit, recommends that you give yourself a daily affirmation that refers to either a portion of your body or an aspect of your personality that you love. Become focused on something that you may have had difficulty embracing in the past, according to Cohen. To illustrate, Cohen suggests that instead of focusing on the fact that your legs are a specific size, you could acknowledge that they carry you through the workday, kilometers of walking around your favorite city, or through your workout.

9. Express your gratitude

Claire Ridge, a yoga instructor and certified health coach in Chicago, explains that cultivating thankfulness helps us to concentrate on what we already have rather than on what we lack. “Practicing gratitude allows us to focus on what we already have, rather than on what we lack,” she adds. In order to remember one item each day, Ridge explains, “I think about one thing I am grateful for.” “You can do this as you brush your teeth or while you wait in line at the grocery store,” she says. Alternatively, she recommends maintaining a thankfulness notebook.

10. Practice a “Loving Kindness” meditation

Kathy McCabe, a Certified Life Coach in the Chicago region, thinks that spending five to 15 minutes each day practicing “Loving Kindness” meditation might help people be more compassionate toward themselves. In her words, “When we are able to be compassionate with ourselves, our love for ourselves, as well as our love for others, will expand.” Check out this free, guided “Loving Kindness” meditation from the Greater Good in Action program at the University of California, Berkeley.

11. Give talk therapy a try

According to David Klow, a Licensed Marriage and Family Therapist in Chicago and owner of Skylight Counseling Center, self-love is about having a good connection with one’s own mind and having an inner voice that is kind and helpful. If you are experiencing an unpleasant idea or sensation, Klow suggests that you instead make a practice of reacting to those thoughts and feelings in a more kindly and gentle manner. Klow is also the author of the new book “You Are Not Crazy: Letters From Your Therapist,” which is available now.

His research has found that people “beat themselves up,” critique their ideas, and try to shove their feelings to the side.

Finding a therapist who is skilled, sympathetic, and loving may aid in the development of a healthy inner life, which can serve as the foundation for self-acceptance.

12. Try this time trick

Kaytlyn Sanders, a Seattle-based self-care consultant atBeneficial Habits, recommends that the next time you have a chore to accomplish, estimate how long it would take and then double that estimate. In her words, “not only do you give your mind the breathing room it desires, but you also make more intelligent judgments when you aren’t under pressure.” This method can assist you in being open to new ideas and working on a variety of tasks, ranging from getting ready in the morning to meeting project deadlines to preparing supper for your family.

13. Notice what’s “right”

Diane Renz, a registered psychotherapist, argues that the brain has a natural, biological propensity to orient toward the negative as a result of evolutionary biology, which has kept us on the watch for threats throughout history. She suggests that you may counter this by recognizing what is immediately in front of you right now. She recommends adopting the “Attitude of the AAAA’s,” which can help provide the groundwork for self-acceptance.

  • Recognize what is taking place and what is good inside you
  • Accept all aspects of your personality. Trials and blunders are necessary for growth and development. Recognize and appreciate the existing situation
  • What you don’t like should be attended to with affection.

British-born Brittany Anasis is a freelance writer that focuses on topics such as health, fitness, and travel. Women’s Health, Trip Savvy, Simplemost, Orbitz, and Eat This, Not That! are just a few of the publications to which she writes. Former federal background investigator, she spent a decade working for daily newspapers, including The Denver Post and the Daily Camera in Boulder, CO, and has experience with local and regional newspapers. Brittany spends her spare time hiking with her gremlin-pot belly pig hybrid, which the rescue classified as a “Boston Terrier,” and teaching young basketball for the local youth league.

Follow her on Twitter and Instagram to stay up to date.

The Health Benefits of Loving Yourself

Valentine’s Day may be over-commercialized and over-hyped, but it is still a special day. Christmas is a day of obligation for some, while it is a painful reminder of a shattered heart or an unresolved relationship situation for others. The festival, on the other hand, is a time to appreciate love in all of its manifestations for those who choose to observe it. During this Valentine’s Week, we’ll be looking at love in the context of our own personal relationships with ourselves. Self-love, like other sorts of love, is an activity that we practice and grow through time, and it is nurtured via self-compassion.

What is self-compassion?

Quite simply, self-compassion is the ability to express love, understanding, and acceptance toward oneself. It requires us to direct the attention we normally provide to others inward; we are asked to treat ourselves as we would treat a close friend.

Researchers in the field of self-compassion, such as Kristin Neff, believe that self-compassion is comprised of three essential components: shared humanity, mindfulness, and self-kindness.

  • We all have a common humanity in that we acknowledge that errors, sorrow, and bad experiences are a normal part of life for everyone. Because of our flaws, we are connected to others. Instead of repressing or avoiding bad thoughts and sensations, mindfulness encourages us to address them freely and with curiosity. In our minds, these ideas and sentiments are nothing more than that: just thoughts and feelings. Self-kindness is that we are compassionate with ourselves, refraining from blaming or criticizing ourselves. Understanding, support, forgiveness, and patience are the tools we use to care for ourselves.

Benefits of self-compassion

1. A greater sense of well-being Many of us might come up with a slew of different ways to finish the phrase “I’ll be delighted when.” Once I’m in a relationship, I’m committed. If I am offered a promotion. After I relocate to a new city, purchase a home, or go on that vacation, I’ll update this post. We have a tendency to think of pleasure as conditional, as something we can only obtain through external events and material possessions. We believe that if and when we achieve these goals, we will be content with our lives.

That is something we must search within ourselves for.

It’s a decision we make on a consistent basis, a process influenced by our inner work and reflection.

According to research, persons who demonstrate compassion for themselves are happier than those who do not.

Increased resistance to stress Self-compassion also has an impact on the way we deal with life’s obstacles and how we view ourselves in relation to those issues.

As we grow in self-compassion, we strengthen our ability to cope with difficult situations.

3.

The stress of job, school, and life causes us to beat ourselves up because we are afraid of becoming lazier if we don’t put out our best effort.

Rather of allowing ourselves to love ourselves, we link it with being “soft,” weak, and less ambitious.

Self-compassion, it turns out, is a more powerful personal motivator than self-criticism, according to research findings.

Their primary focus is on improving themselves, and they devote more energy to this endeavor than to defensiveness, worry, and social comparison that can ultimately lead to decreasing motivation.

Improved physical and emotional well-being Improved physical and mental health are also associated with more self-compassion.

In one study, researchers discovered that self-compassion exercises resulted in increased parasympathetic activity in its subjects, resulting in stress reduction and emotion regulation at the cellular level.

Lower levels of self-compassion have also been linked to mental health issues such as anxiety, sadness, and posttraumatic stress disorder, according to research.

Self-compassion in eating disorder recovery

It should come as no surprise that the majority of people who suffer from eating disorders lack self-compassion. Self-criticism is frequently at the heart of behaviors throughout the spectrum of eating disorders, and self-compassion is presented as an antidote to this destructive habit in order to promote recovery. If your connection with food or your body makes it difficult to practice self-compassion, you might want to explore getting involved with The Emily Program. To get in touch with us on behalf of a patient, please phone us at 1-888-364-5977 or fill out our online referral form.

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