Ways to Self-Soothe

Life can be so beautiful and rewarding, and at the same time stressful and full of pain. Whether you face mental health struggles like anxiety or depression, have experienced trauma, or want to find new ways to calm yourself down during stressful situations, self-soothing could greatly benefit you. Self-soothing is a deeply personal art that requires practice and willingness. It is deeply personal in that what works for one person to self-soothe might not work for you. It is an art in the sense that you may need to get creative with ways you practice self-soothing, trying to give yourself what you most need to regain calm in various situations. Like any new skill, learning self-soothing will take some time and practice. Try to make a commitment to stick with it until you start to experience the benefits, which you might notice in your heart, mind, and/or body. The goal of self-soothing is to do something that helps you slow down and reconnect with yourself in the present moment. 

Self-soothing can take on whatever form is most effective for you. Sometimes this might mean paying attention to the sensation of your breath and other times it might mean reading a passage from an inspirational book. We suggest you explore options for self-soothing within the categories of your five senses: hearing, sight, smell, taste, touch. Here are a few ideas to get you started. 

Hearing

• Listen to music you enjoy

• Go outside and notice as many nature sounds as you can (birds chirping, wind gusting, animals rustling)

• Have a conversation with someone and focus on their words and sound of their voice

• Listen to your kids playing or a baby babbling

Sight

• Walk along the lake or on a trail and notice everything in the environment

• Wake up early to see a sunset or look outside during sunset

• Buy flowers and put them in a vase on your desk or table 

• Light a candle and watch the flickering flame

• Look at photographs 

Smell

• Notice the smells of food being cooked at home or in a restaurant

• Get a cup of coffee, tea, or hot chocolate and take in the aroma

• Diffuse essential oils 

• Bake something and notice the scent as you open the oven

Taste

• Treat yourself to one of your favorite foods and savor each bite

• Chew a piece of gum or suck on a mint

• Have a small piece of chocolate

• Drink something cool or hot, noticing the temperature on your tongue

Touch

• Take a warm bath

• Wrap up in a cozy blanket

• Pet your dog, cat, or other furry friend

• Float or swim in a pool, noticing the feeling of the water around you

As you practice self-soothing, try to bring an awareness to any changes you notice in your body, any decrease or increase of emotions, and any shifts in how you are thinking about yourself or the situation at hand. This practice can be a powerful way to ground yourself when you’re feeling overwhelmed or stressed out, and investing time in self-soothing is a great way to take care of yourself with gentleness and compassion.  

References

“A Therapist’s Journey: Learning the Art of Self-Soothing.” Retrieved from https://www.nami.org/Blogs/NAMI-Blog/June-2018/A-Therapist-s-Journey-Learning-the-Art-of-Self-So

“Self-Soothe.” Retrieved from https://www.dbtselfhelp.com/html/self-sooth.html

Seasonal Affective Disorder

Seasonal Affective Disorder, otherwise known as SAD, is a mood disorder that creeps up at certain times of the year, mainly in winter and fall. There are no exact causes of SAD, and symptoms can feel quite uncomfortable and discouraging. In some cases, SAD can be more than just a seasonal disorder, and it is never a bad idea to seek help from a mental health professional when symptoms cause significant distress. If you think you may be struggling with SAD, read on to learn more about this issue and potential next steps to help you feel like yourself again. 

Potential Causes of SAD

Although there are no exact known causes for SAD, scientists believe that less sunlight during the fall and winter lead to less production of serotonin in the brain (a mood regulating chemical). When mood is not properly regulated, feelings of depression may arise. Warning signs of SAD are very similar to symptoms of depression. Here is what to look for:

• Less energy

• Trouble concentrating

• Fatigue

• Increased desire to be alone

• Greater need for sleep

• Weight gain/weight loss

• Trouble sleeping

Natural Remedies

It is recommended to get outside as early as possible in the morning hours to expose yourself to natural sunlight, especially during times of the year when it gets dark earlier in the day. Along with natural light, light therapy is a great treatment for SAD. Experts say to use a full-spectrum bright light that shines indirectly into your eyes. A person should sit about two feet away from the light for 10-15 minutes per day. After a few uses, increase your session time to 30-45 minutes a day. 

Exercise may also help alleviate many of the uncomfortable symptoms of SAD. Just 30 minutes of cardio a day (brisk walk, jog, bike, etc.) can lead to a reduction in depression severity. It is always important to keep your body moving and your mind healthy. A benefit of taking a brisk walk around your neighborhood is that you can combine exercise with getting natural sunlight. 

Psychotherapy, also known as talk therapy, is a great way to help treat SAD. Therapy may be of assistance in managing stress, replacing negative thoughts and behaviors with positive ones, and addressing areas of your life that could use more attention and care. The main goal is to help get you feeling your best in all aspects of life. 

With the mind-body connection in mind, you can also try utilizing various relaxation techniques such as yoga, meditation, guided imagery, and music or art therapy. Find something you enjoy that assists in relaxation, and try your best to incorporate it into your daily routine. 

So, What Now?

Spend some time tuning into your symptoms, and notice what you are experiencing in your mind and body. Remember that you are never alone, and reaching out to loved ones is a great place to start getting support. If this post resonates with you and what you’re experiencing, we encourage you to work with your primary care provider or a mental health professional to find treatments that might be effective for you. 

References

Seasonal Depression (Seasonal Affective Disorder). Retrieved from https://www.webmd.com/depression/guide/seasonal-affective-disorder#1

Seasonal Affective Disorder (SAD): Nine Natural Supplements and Treatments. Retrieved from https://fullscript.com/blog/seasonal-affective-disorder-supplements

Seasonal Affective Disorder (SAD). Retrieved from https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722

Homemade Skin Masks

We all love treating ourselves to a relaxing face mask, but why spend money on one when you can use ingredients from your own kitchen and make it yourself? Many staples in your kitchen can come together to create nourishing, effective face masks. Step-up your skincare game while also saving money! Homemade masks are great because they allow you to know EXACTLY what is in them--no fillers, no ingredients you can't pronounce, just simple, effective, safe elements! 

*After mixing your face mask, remember to do a patch test on your hand before applying to your face. Additionally, it is important to check expiration dates on ingredients, as well as use the mask the same day you make it. All of these steps will help ensure you don’t experience adverse reactions to the mask. 

Hydrate and Nourish

Ingredients/Instructions:

• 1/2 avocado

• 1 tablespoon honey

• A handful of oats or oat bran

• Option to add milk with lactic acid to assist in exfoliation

  • Mix all ingredients together

Honey is considered to be a humectant, which means it leaves the skin hydrated without feeling oily. Avocado removes any roughness on the skin leaving it incredibly smooth, while the oats have calming and soothing properties. It is recommended to apply this mask onto clean, dry skin and leave it on for 15 minutes before rinsing off. 

Improve Uneven Skin Texture and Tone

Ingredients/Instructions:

• 1 tablespoon of natural, plain yogurt

• 1 tablespoon of honey

• 1 tablespoon of turmeric powder

  • Mix all ingredients together

There are many positive effects of using lactic acid on the skin, which is found in dairy. The plain yogurt in this face mask, containing lactic acid, will help brighten the skin by lifting away rough surface cells. The turmeric in this mask is beneficial for combating pigmentation, and the honey is extremely nourishing. It is recommended to apply this mask onto clean, dry skin and leave it on for 15 minutes before rinsing off. 

Beautiful Glow

Ingredients/Instructions:

• 1 tablespoon of cacao powder

• 1/4 papaya

• A squeeze of aloe vera gel

  • Mix all ingredients together

Aloe Vera is filled with many nourishing vitamins that work together to brighten, soothe, and hydrate the skin. Papaya consists of many exfoliating enzymes that work to dissolve dead skin cells, while the cacao powder boosts circulation leaving your skin feeling fresh and plump. It is recommended to apply this mask onto clean, dry skin and leave on for ten minutes before taking off.

Minimize Enlarged Pores

Ingredients/Instructions:

• 1 egg white

• 1 tablespoon of honey

• A little squeeze of lemon juice

  • Mix all ingredients together

Egg whites and lemon juice have astringent properties that work to tighten the skin, making enlarged pores not as obvious. The honey in this face mask works to boost the skin’s moisture levels, so the mask will leave your skin feeling clean, hydrated and plump, without the look of enlarged pores. It is recommended to apply to clean, dry skin and leave on for ten minutes before rinsing off. 

Happy DIY face masking! Take time to kick back, relax, and nourish your beautiful skin. 

References

Kilikita (2019). Homemade Face Mask Recipes - How To Make Your Own Spa-Worthy Face Masks At Home. Retrieved from https://www.elle.com/uk/beauty/skin/articles/a38190/homemade-diy-face-mask-recipes