Self care is necessary for our physical and mental health, yet often it's the first thing we drop when we find ourselves stretched for time. Without adequate self care, we are less likely to be the best possible version of ourselves, and our relationships, work, and experience of the world suffers as a result. Although it might feel like the opposite, the times when we feel least able to pay attention to our self care are the times when we most need it.If you're feeling stretched for time, it can be difficult to know how to start fitting self care into your week. Here is the 5-step guide to self care for busy people:
1. Self care is conventionally portrayed as pampering yourself, however, what it's really about is meeting your human needs. This could be a need for relaxation, a need for quiet, a need for connection, a need for stability, and much more. Before you engage in any kind of self care related activity, think to yourself: what needs do I want to meet here? What do I need most in my life right now?Not only will this help you truly care for yourself on a very fundamental level, but it will make yourself care more efficient. Instead of engaging in random self care activities in an attempt to feel 'better‘， you can pinpoint exactly what it is you need right now and go straight to meeting that need.
2. “I don't have enough time” is one of the most common reasons I hear from people who are struggling to engage in self care on a regular basis. The antidote is this belief is to make time. Perhaps this sounds easier said than done, but one certain way to create time for yourself care is to schedule it. Find a gap in your calendar during the next week and schedule in an appointment called “self care time”。 Then, most importantly, stick to it.Be realistic with your scheduling: if all you can see is the odd 10-minute gap, use that. Depending on what your current needs are, yourself care could simply involve closing your eyes and breathing deeply for a few minutes to relax.
3.While we're on the subject of time, let's talk about priorities. When we feel like we don't have time to do something important, it's either because we're not making time, or because our priorities are out of alignment with what we actually need. Everything we do with our time is a choice. It might feel like we 'have' to do certain things, but, in reality, we have complete control over how we spend our time.You can fit self care into your schedule, no matter how busy you are, by deciding it is a priority. Whether this means making it the first thing you do each morning, forgoing TV or Facebook time, saying 'no' to certain commitments, or potentially displeasing others, you can fit self care into your weekly routine if you prioritize.
4.When you start deliberately taking time for yourself and saying 'no' to commitments and requests, you might experience resistance from people around you. This can be emotionally challenging, especially if you're not used to saying 'no' or placing your preferences above other people's. If you're faced with this kind of resistance, you need to be assertive about your needs and boundaries.When you start setting down boundaries about what you are and aren't willing to do, it can be hard to stand your ground in the face of push-back from those around you. Remember: you can take half an hour for yourself, and the world will still be there when you return. And when you do return, you'll be in a much better, healthier position to deal with the world around you.Self care is not a luxury. It's not selfish and it's not indulgent. Self care is absolutely necessary to your physical and mental health.
5. Like exercise, meditation, learning, and other beneficial activities, self care is far more effective when you engage with it little and often, as opposed to big chunks every now and again. Practicing some kind of self care activity that takes 10-15 minutes a day is far more helpful than one that takes two hours once a month.As well as the simple deep breathing exercise I mentioned above, other quick self care practices include meditation, short yoga routines, journaling, dancing around the room to a track of your choice, leaving uplifting quotes around your home or office for when you'll most need them, creating a set of affirmations, or finding a change of scene.Self care doesn't have to involve a lot of money, nor does it require a lot of time. If you're struggling to fit self care into your routine, start small, prioritize, and listen to what you need.What are your tips for creating a regular self care practice when you're stretched for time? Leave a comment and let us know.
參考譯文
自我護理是必要的對于我們的身心健康，但往往是我們首先下降當我們發(fā)現(xiàn)自己忙了。沒有足夠的自我保健，我們不太可能被最好的版本的自己，和我們的人際關(guān)系，工作，和經(jīng)驗的世界受到了影響。雖然它可能覺得相反，《紐約時報》當我們覺得至少能夠關(guān)注我們的自我保健是我們最需要它的時候。如果你感到忙了，很難知道如何開始擬合的自我照顧到你的星期。這里是5個指導(dǎo)自我照顧忙碌的人：
1。自我保健通常被描繪成縱容自己，然而，真正重要的是你的人類需求會議。這可能是一個需要放松，需要安靜，需要連接，需要穩(wěn)定，和更多。在你進行任何形式的自我保健相關(guān)的活動，認為自己：什么需要滿足嗎？我最需要的是什么在我的生命中嗎？這不僅可以幫助你真正關(guān)心自己在一個非?；镜乃缴希鼘⑹鼓阕约赫疹櫢咝?。而不是參加隨機的自我照顧活動為了感覺更“好”的，你可以確定你到底現(xiàn)在需要，直接進入會議需要。
2?！拔覜]有足夠的時間”是最常見的一個原因，我聽到從那些正在努力參與定期的自我照顧。解藥就是這種信念是使時間。也許這聽起來說起來容易，但一個特定的方式來創(chuàng)建時間給自己護理安排它。找到一個缺口在你的日歷在下周安排一個約會稱為“自我保健時間”。然后，最重要的是，堅持下去。是現(xiàn)實的和你的日程安排：如果你只能看到奇怪的10分鐘，使用這個。差距根據(jù)你目前的需求是什么，你自己照顧可能只是閉上眼睛深呼吸幾分鐘放松。
3。雖然我們在這個主題的時候，讓我們來談?wù)剝?yōu)先級。當我們覺得我們沒有時間做重要的事情，不是因為我們不制作時間，或者因為我們的重點是失準和我們真正需要的。我們所做的一切與我們的時間是一種選擇。它可能會覺得我們已經(jīng)“去做某些事情，但是，實際上，我們有完全控制我們?nèi)绾位〞r間。你可以在你的日程表里的自我照顧，不管你有多忙，決定它是一個優(yōu)先級。這是否意味著它要做的第一件事每天早上，放棄電視或Facebook的時候，說”不“，或潛在的令人不愉快的某些承諾別人，你可以配合的自我照顧到你的每周例行如果你優(yōu)先考慮。
4。當你開始故意給自己時間和說”不“承諾和請求，你可能經(jīng)歷的阻力。你周圍的人這可能是情感上具有挑戰(zhàn)性的，尤其是如果你不習(xí)慣說”不“或把你的偏好高于其他人的。如果你面對這樣的阻力，你需要自信的你的需求和邊界。當你開始制定界限關(guān)于你在和不愿意做，很難堅持立場面對推回從你周圍的人。記住：你可以花上半個小時的時間給自己，然后世界將依然存在，當你返回。當你回來，你會在一個更好的、更健康的立場來處理你周圍的世界。自我保健不是奢侈品。這不是自私，這不是縱容的。自我護理是絕對必要的，你的身體和心理健康。
5。喜歡運動、冥想、學(xué)習(xí)、和其他有益的活動，自我保健是更有效的，當你接觸它小，通常，相對于大塊不時。練習(xí)某種自我保健活動，需要10 - 15分鐘的一天更有用的比就得花兩個小時，一個月一次。以及簡單的深呼吸練習(xí)我上面提到的，其他快速自我護理實踐包括冥想、瑜伽例程，日志記錄，短在房間里跳舞，你選擇的軌道，留下令人振奮的話語在你的家里或者辦公室當你最需要他們，創(chuàng)建一組肯定，或?qū)ふ腋淖儹h(huán)境。自我保健不需要涉及到很多的錢，也不需要大量的時間。如果你努力配合自我保健納入你的生活習(xí)慣，從小事做起，優(yōu)先和聽你需要什么。你有什么建議來創(chuàng)建一個常規(guī)的自我護理實踐當你忙了嗎？留下你的評論，讓我們知道。
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