self care

The Truth About Emotional Health: Part 3 Spiritual Connections Can Improve it

So far I have addressed the reality that we are not emotionally healthy all the time, it’s simply not possible to be perfectly consistent. I encouraged you to seek out healthy relationships to help heal your attachment deficits. Now, we’ll delve into the value of spiritual connection to our emotional health. One caveat here is that not all spiritual practices are the same, even within the same branch of spirituality. I am referring to practices that promote the well being of individuals in body, spirit, and mind not to practices that promote hate or preservation of the self without regard for how one’s behavior negatively affects others who have different beliefs. 

A spiritual practice can help a practitioner tolerate uncomfortable feelings by connecting to the benefits of conflict and struggle as being important to our development as a person of faith. When we connect to the larger purpose of challenges, we shift our view from, “This is awful!” to “What can I learn about myself from this?” or “How can I use this experience to draw me closer to the source of my spiritual practice?” “This is awful!” can be a necessary step in the process, as honoring our actual experience is critical to our emotional health, but staying in that space will not lead to growth.

We connect to the global community instead of isolating ourselves. Healthy spiritual practices promote the good of all, regardless of other’s beliefs. There is a consideration for how our actions will either help or hurt others. This tie to the collective good can ease our sense of isolation in day to day life. When we are connected to others, we can develop or grow our emotional health.

Many spiritual practices encourage prayer or meditation. These can help calm the mind and relax the body which promotes healing and releases stress and tension. Relaxed muscles promote healthy blood flow throughout the body. Blood carries nutrients as well as aides in the process of removing toxins. Think of a river dammed up by debris. It reduces the flow of water downstream and causes flooding upstream. Our bodies don’t do as well when flow is decreased and many spiritual practices have the capacity to relax a person. When we are physically healthier we can be emotionally healthier and connect with others from a grounded, relaxed place versus a stagnant and tense place.

So what are you doing with your spiritual practice? Do you have one? I’ve listed just a few benefits. There are many more. Consider how you can use a spiritual practice to increase your enjoyment while you are on this planet, including increasing your emotional health.

Categories: Emotional Healing, Growth, Healing, Recovery, Relationships, self care, Self-Help, The Truth About Emotional Health | 2 Comments

What Do You Need?

I wonder what you need today to feel balanced? Some days it might be a hug, a deep breath, a walk, a real conversation, the reminder that you are enough. Not one of those is about material items or even things you buy. They are about caring for yourself in deep and meaningful ways. Are you getting those ingredients in on a regular basis? Do what you can in this moment to care for yourself.

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Savor The Season

This holiday season is different in so many ways. We are being asked to limit our interactions with one another to avoid putting more pressure on our already taxed health care workers. So what do the holidays look like in this case? For me, it means decorating the house as usual and having more time at home to enjoy it. Taking time to savor the lights, the colors, the smells and the meaning of this season. It’s pondering the love of God and the gift He gave us through His son. It’s remembering that we are called to love one another. God’s gift through Jesus is a reminder to keep our judgments of others in check, to look at our thoughts, attitudes, words and actions, and put them through the filter of: is it loving? I’m not perfect at this, but I do try to live it out.

Perhaps you do not share the same beliefs as I do. What does this time of year mean to you? I’m assuming it’s something positive, in which case, ponder it. Reflect it to those around you, even if ‘those’ are limited to just a few people. Put up your decorations as usual or maybe for the first time. Sometimes even just a simple strand of white lights can brighten up our long nights. Maybe bake gingerbread cookies and notice how the fragrance lifts your spirits. Take in a slow deep breath and soak in the sights and scents around you. Exhale and notice your body relaxing, even just a little bit.

Maybe you have nothing. You can’t bake cookies, you can’t or don’t want to put up decorations. Look outside at the night sky, soak in the beauty of the stars or moon. Notice the changes of the seasons (if you have seasons!) or just notice what you see around you. Listen to the sounds. Simply notice…breathe…relax.

Savor the moments. Let them restore you.

Categories: Acceptance, awareness, holidays, self care | Leave a comment

Breathe

Pause for just a moment to take a breath. Make it as deep and slow as you can without feeling pressure to go beyond what you are capable of. Notice what it feels like to breathe, the sensation of breath coming in. Notice your body expanding as you inhale. Now exhale everything out and notice what that feels like for you physically.

Take another deep slow breath, noticing what that’s like. As you exhale allow your shoulders to relax. Notice other areas of your body that are tense and imagine letting the tension go with your exhale.

Take one more breath in and out repeating the steps above. Take this moment with you as you go about your day. Repeat as necessary 🙂

Categories: awareness, Growth, Healing, Recovery, self care | Tags: , | Leave a comment

A Little Help Along The Way

We’ve been dealing with this pandemic for about five months. I wonder how you are doing? Are you enlisting self care? Are you giving space for your emotional experience?

When all of this first started it was scary for many of us. Our way of functioning was suddenly changed. We had to first deal with the shock of it. At this point in the journey I’m thinking you have found some stability within this unpredictable time. If you haven’t it might help to talk with a friend or mental health professional.

It might sound odd for me to put those two together: friend or mental health professional. I think our best support is found in stable friends. While I see my profession as valuable, I know friends are sometimes the best support. They are usually accessible 24/7. They don’t drain our bank account. They know us deeply (if we let them). Perhaps they have also walked similar roads and may know first hand the twists, turns and potholes along the way.

Sometimes we need the counsel of a professional. Our friends can guide us in that direction if the material we are dealing with is beyond their capability. Whatever you choose, be good to yourself and reach out to others to help you navigate this challenging road.

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Done With This?

Tired of the same story new day theme we are living right now? Even with some areas loosening restrictions, most of the loosening (if you even have that) isn’t different from what we’ve been doing. We’re still being guided to wear masks, limit outings, and minimize contact with others. Personally, I’m over it. While I understand the necessity of this (after all my daughter who is in the at-risk group lives with us) I just don’t see how the shut downs are a long term solution. Even as a short term solution this has been devastating for so many across the globe. This simply isn’t sustainable. In my mind, we’re done. We’re not doing it anymore. But in reality, I have to abide by the rules. This creates conflict.

What do we do when our mind wants one thing and reality dictates another? We wrestle until we give up. Think of a two year old who wants her way. The caregiver says, “No” and follows through. The two year old throws a fit on the ground until she’s worn out and stops protesting. Then the caregiver gently pulls this pile-of-a-spent-tantrum child into her arms with a soothing voice, “It’s so hard when you really want something but can’t have it…” Brushing tear soaked strands of hair away from tear stained eyes. Caressing this spent child’s chubby cheeks and sealing it all with a sweet kiss.

I’m not two and there’s no one to really hold me like that. But I need it and you probably do, too. What do we do? When all else fails, we have to give this acceptance to ourselves. Try a visualization. Allow yourself to have that temper tantrum. Feel the anger and sadness all wrapped up in a powerful force. Cry if you need to, scream in your mind or into a pillow. Flail in the safety of your bed or in your mind if you don’t have that luxury. When the fit is over, cradle yourself in your arms. When I do this, I usually see God inviting me up into His lap. He gently envelops me in his powerful arms and soothes me. That might not be what works for you. Find a loving figure or your adult self and see them holding you, soothing you. Take a deep breath expanding your entire chest cavity. Exhale long and slow. Let it all out. Repeat. Let your body relax. Now go do something good for yourself that is healthy, legal and wise 🙂

Categories: COVID-19, emotions, integration, self care, Self-Help | Tags: , , , | 2 Comments

Worried? Pissed Off? Sad? I’m Here!

We have choices during times of trial: shrink, stagnate or grow. I recognize this is an intense time. It seems now, more than any other time that I have been alive for, we need help. We need reminders to take care of ourselves, to have healthy outlets, to be as emotionally cared for as possible. That’s something I can help with.

 

  • For starters I have over 250 posts on this blog primarily written to help readers grow in their emotional care and resilience.
  • I am posting live on my Facebook page daily. For now, they have been short videos of something simple you can do to care for yourself.
  • I will be offering Live Facebook Groups for about 30 minutes to equip you with more detailed ways to help you thrive during this pandemic. All of the live recordings will be posted on my Facebook page so you don’t have to see them live, you can check them out anytime.
  • I am creating a downloadable workbook specific to the pandemic including one for kids. I’ll post when these are done.
  • I have moved my counseling practice online using Zoom. If you are in need of counseling, please don’t hesitate to contact me (karen@journeyforward.net) or another mental health professional to set up a session.
  • If you are experiencing emotional distress or having thoughts about suicide please call the National Suicide Hotline 800-273-8255

I’m with you! We can grow through this and end up better on the other end. It is possible to Journey Forward! 🙂

Categories: Emotional Healing, Growth, self care, Self-Help | Tags: , , , , | 3 Comments

Stay Away From Panic

The stock marketing is taking a dive and COVID-19 is spreading. It’s easy to get caught in the panic. Panic has never made anything better. It doesn’t feel good internally, it doesn’t help us think clearly, and it doesn’t have the power to change anything. When you find your thoughts ruminating on one topic that sends you into anxiety, it’s important to take control.

There’s another approach when bad things are happening and that’s to ignore them completely. I like to think of this as sticking your head in the sand and pretending everything’s fine. You are completely disconnecting from reality and it’s not a healthy response either.

We have panic on one end and ignoring on the other. The best place to be is somewhere in the middle. You are aware of what’s happening but not owned by it. You prepare as you can without going overboard. Don’t spend all day watching the news or reading everything you can get your hands on. Check on things now and then, but spend most of your day doing what you used to do like work, study, be with friends and family, read something enjoyable, go for a walk, prepare and eat meals, clean, shower, sleep. In general, take care of yourself and don’t get swept up in the panic.

Have you heard the phrase “Running around like a chicken with its head cut off”? When I was young I had friends who lived on a farm. One time when I was there they butchered a chicken for dinner. They chopped its head off and it ran around for awhile without any direction what so ever. It’s a visual of panic. We’re running around in a frenzy but the rational part of our brain is not engaged. We are controlled purely by the emotional part.

Put your head back on. It’s really hard and sometimes impossible to do on your own when you reach full panic mode. It’s best not to let yourself get there. Start practicing now. When it comes to things that are not completely within your power to stop, find out what you can do that is healthy, legal and wise. Take time periodically throughout your day to breathe deeply a few times. With each exhale feel the tension in your muscles loosen. This will allow more oxygen to get to your brain so you can think more clearly and stay away from panic.

 

 

Categories: Acceptance, awareness, emotions, self care, Self-Help | Tags: , , | Leave a comment

Give Yourself The Gift of Love

How can you love yourself? Through simple acts like eating good food, getting enough sleep, going for a walk, listening to the birds, getting together with friends, or reading a good book. It can be through more complicated actions like learning to knit, getting a massage or going on a vacation. It’s up to you to love yourself through the gift of self-care. 🙂

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Take Time For Stillness

We rush through our days, flitting from event to event but often forget to stop and savor the moments. Life becomes a blur. We lose our purpose (or never stopped long enough to even ponder what it might be). Maybe right now, in this moment, you can stop. Stop reading and just be still. Notice your breath, what it feels like to breathe. Notice what’s around you, the sounds, smells, sights, air. Feel your body. What’s it like to be in your own skin? Notice tension or pain. Let your shoulders relax. Unclench your jaw. Breathe. You can do this throughout your day. Take time to be still and simply notice (without judgment) what’s happening in the moment.

Categories: Acceptance, awareness, Emotional Healing, Growth, Healing, integration, Recovery, self care | Leave a comment

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