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Amber Erickson: Denver Content Marketing Strategist & Freelance Health and Lifestyle Writer

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Save Your Sanity With These Simple (& Cheap) Self-Care Ideas

by Amber Erickson

self-care-bathThe concept of self-care is pretty simple: the things you do to take care of yourself. Easy enough, right?!

Unfortunately, most of us don’t really take care of ourselves to the extent we need to live happy, healthy, vibrant lives. We focus on taking care of family, working, sleeping, eating and maybe fitting in a workout or sparse social life. What we fail to realize is that taking time to nurture all of our needs is the only way to feel whole and complete and prevent dis-ease. These needs include physical, emotional, spiritual, social, environmental, intellectual, etc.

Self-care is often talked about in two circles – mothers and health care providers. These two groups seem separate but have many of the same characteristics. They are so busy providing, nurturing and giving that they have nothing left for themselves. But then not giving to themselves starts a downward spiral of guilt, fatigue, exhaustion and then eventual breakdown or burnout. Parents need adult interaction. They need time away. Nurses need to take lunch breaks. They need relaxing days off. While the topic of self-care lends itself nicely to women who try to do too much, it’s absolutely applicable to men as well. The stress of trying to be the breadwinner and the unrealistic cultural ideal of what a good husband/father/man is can create unnecessary pressure to do more and be more.

Regardless of your lot in life, this all sums down to one simple idea: We all need to take care of ourselves. Period. If you want to be healthy and happy, you have to take care of yourself every day, not just when things go wrong.

If you’ve never thought much about taking care of all sides of yourself, here is a simple list of ideas to get started. Remember that self-care doesn’t have to be expensive or extravagant. Sure, an exotic vacation every year does help to relax, unwind and rejuvenate, but the effects are short-lived. The day-to-day self-care is what really helps you be more patient, more present and more calm everyday. While it’s common to think self-care time takes away from family or work time, think of it this way: Self-care allows you to be a better mom/partner/employee/etc. Taking care of yourself means you have more to give others.

If you still need help getting there mentally, think of it as an investment. Each time you take care of yourself, you’re making a positive contribution to your sanity, your household, your workplace and your community. Giving all the time only leads to resentment, frustration, anger, short-tempers and hostility. Which do you choose?

So what now? What does self-care look like and how can you get started?

Here are just a few ideas. Self-care is a personal process – you need to find what soothes, satisfies and restores your spirit.

  • Exercise
  • Take a class (yoga, pilates, zumba, etc.)
  • Eat Right
  • Try something new (that’s fun) – bonus for bringing your significant other or friend along
  • Laugh
  • Play
  • Maintain good hygiene
  • Meditate
  • Practice yoga or other movement therapy
  • Take walks (bonus for bringing your furry friend with)
  • Spend time outdoors
  • Read (for fun)
  • Draw, paint or use your creativity
  • Get a massage
  • Go out on a date (without your kids)
  • Take a vacation (even something simple close to home)
  • Knit, sew or make things
  • Prioritize personal development
  • Practice relaxation techniques (guided imagery, visualization, progressive relaxation, breathing, etc.)
  • Consult an expert (psychotherapy, marriage counseling, yoga therapist, life coach, personal trainer, etc.)
  • Reduce screen time (put down the phone and step away from the TV)
  • Make a lunch or coffee date with friends (positive, loving friends only – no negativity and gossiping)
  • Take a bath

As you can see, the options are quite diverse, cover a variety of price points and are of varying length or commitment. The goal is to do some self-care every. single. day. Your health, happiness, sanity and life satisfaction will thank you.

Now it’s your turn. How do you take care of yourself? Share your favorite self-care techniques and experiences in the comments.

Filed Under: Blog, Careers, Creativity, Environment, Exercise, Holistic Health, Home, Mindfulness, Money, Relationships, Travel, Yoga Tagged With: self-care

How to Keep Your New Years Resolution: This Year Can Be Different

by Amber Erickson

new years resolution - new years eve fireworksDid you set any new year’s resolutions this year? We’re now several days into the year, those who set resolutions often fall into two camps:

1) Those who are still gung-ho, motivated and building new habits

2) Those who have forgotten, lost interest, decided to quit or didn’t really intend on doing said thing anyway

To help you either stay motivated or re-commit to your resolutions, you need to start at the source and ask yourself some potentially tough questions.

Why Did you Set a New Years Resolution Anyway?

This is probably a hard one. Take some time to sit down with your list of resolutions and reflect. What caused you to choose them? Are they really your goals or someone else’s? Do you really want the outcome associated with the resolution?

For example, let’s say your resolution this year is to lose 15 pounds. In theory most people would say they’d like to lose some weight, but do you really? Are you willing to put in the work to make this happen? Are you just trying to do this because you think your partner will like you more or you will look better come bikini season? If you aren’t really wanting to lose the weight or don’t have strong motivations (like health, confidence, etc.), you will not succeed in keeping your resolution.

Refine Your New Years Resolutions

Once you understand where your motivations for the resolution(s) came from, you might need to refine them to be more realistic. The best resolutions are:

Achievable – Setting a goal that you will never achieve might keep you motivated, or it’ll lead to quitting. The best goals or resolutions are ones that, with the right amount of effort, are able to be achieved.

Appropriate – Your resolution must be something that is appropriate to you, your lifestyle and your health. Don’t set out looking to run a marathon if you have a bum knee. You’ll get injured and fail. Really consider the flaws in your resolution. Maybe right now isn’t the right time to start. Consider doing a mid-year resolution or a March resolution.

Consider your list and make sure you didn’t choose too many resolutions. Start with one or two, depending on their complexity and perhaps add in more components later. Trying to do too much from the outset will lead to failure. Creating new habits takes 21 days or so, depending who you ask, and trying to create too many habits as once is just too much to focus on.

Hold Yourself Accountable

Now that you understand your resolutions and have refined them to be appropriate and achievable, you need to hold yourself accountable. Most people’s resolutions barely make it through January. Some are too hard, others don’t have the time to devote but I suspect most failures come from lack of accountability and follow-through.

Changing habits and setting personal goals is not easy. It take dedication, discipline and determination. If you’re lacking these, it’s not going to happen. You can’t just say, “my resolutions this year is to make more money,” and then keep doing what you have been doing. You have to plan. You have to act. You have to take matters into your own hands.

For those with fitness or health goals, you might start by joining a gym, finding a workout buddy, searching for a 5K run plan online, planning weekly meal charts, researching exercises, etc. These all take effort. Some take money. All take planning and commitment.

For real life changes, you have to want it. You have to put in the work. And you have to stick with it. Change does not happen overnight.

Create a Plan and Celebrate Success

First create a plan. It can be basic and simple or robust and specific, depending on your personality. Perhaps you start with weekly check-ins or a list of monthly to-do’s. If, at the end of the year, you want X to happen (weigh 15 lbs less, make 10% more, etc.), start at December and work backwards. What has to happen every day/week/month/quarter to achieve your resolution? If you want to lose 15 pounds, perhaps 1 pound per week is appropriate. That means you’ll need 15 weeks. Map out those weeks, including exercise days/times and nutrition planning. Perhaps you sit down every Sunday to plan the coming week. Put workouts in your calendar to help you do them. Perhaps you meet with a nutritionist a couple times. Each resolution will require a different plan.

And importantly, celebrate your successes. If you’re the unmotivated type (like me), consider a weekly “prize” for your efforts. If you made it to the gym three times and didn’t splurge on ice cream or dessert (for example), have one simple snack or go out to a movie. Don’t make it so grand that you set yourself back and make sure the prizes are worth it to you, but be sure to take time to acknowledge your hard work and sacrifice.

Finally, don’t be too hard on yourself. We all falter, we all fall off the wagon. The beauty is you can always recommit to your resolutions. After all, the best day to take action is today.

Now it’s your turn! Did you set resolutions and if so, how is it going? Share your resolutions in the comments and if you have strategies that work, share them for your peers to see.

{Photo Credit: Colin Tsoi}

Filed Under: Blog, Careers, Exercise, Food, Holistic Health, Mindfulness, Money, Travel, Yoga Tagged With: healthy eating, resolutions, weight loss

5 Affirmations to Change Your Life

by Amber Erickson

everyday i do something better than the day before: affirmations to change your lifeAffirmations are positive statements that are repeated frequently. While it seems new-agey (and Wikipedia files it under New Age), affirmations are really just simple positive thinking. Sometimes we don’t think positively on our own and affirmations help remind us to be positive. Speaking positively, and often, gradually changes the way we think, the way we behave and the way we treat ourselves and others.

It’s quite simple. If you hear or tell yourself every day that you are ugly, not good enough, fat, etc., that negatively slowly chips away at you. You then begin acting in a way that lives up to this “belief.” You then wonder why you didn’t get that job or got dumped (again), and you don’t see that you’ve manifested this for yourself. Harsh, I know. And sometimes negative stuff happens in life, but what if we could make more good stuff happen? Enter affirmations.

Affirmations can be used to increase positivity in your life, help you heal, help manifest change in your life, create abundance and generally make you feel better about yourself, your situation and your relationship with others. To be effective, affirmations must be positive, specific, in the present tense and a relevant to your life.

Affirmations to change your life are meant to be repeated daily. Use it as a mantra during meditation, write it on your hand to look at all day, write it on a piece of paper and carry it in your pocket or write it on a post-it and stick it to your mirror, computer or steering wheel. Whatever you do with the affirmation and how you use it is up to you, but repeating it often and with excitement is key. Don’t just mumble it. The key is in believing it, feeling it inside of you and owning it. To boost the power of affirmations, make them a visceral experience. If the affirmation is about abundance, feel what it feels like to have that thing or idea, touch it, smell it, sense it, use it, enjoy it and see how you feel in its presence. And even though affirmations aren’t meant to help you collect material things, sometimes these things are valid, like owning your own home or paying off student debts or getting a reliable car. The sheer number of affirmations to change your life is limitless, depending on what you desire in your heart of hearts.

Here are 5 affirmations to change your life.

Use them as a guide and if they don’t resonate with you, swap out the words to find a phrase that is perfect.

1) I am enough. I am perfect, whole and complete just the way I am.

2) I have all the time I need to do everything I need to do.

3) I am worthy of loving and being loved.

4) I see and appreciate the beauty in the world.

5) I deserve everything good that comes to me.

Try these out, see how they feel and see if affirmations could become a part of your life. If you’re interested in learning more, there are plenty of resources online with more examples of affirmations, daily affirmation emails and books.

Have you used affirmations to change your life?: Share your learnings or experiences in the comments.
 
{Photo: bitesizeinspiration}

Filed Under: Blog, Careers, Exercise, Food, Holistic Health, Mindfulness, Money Tagged With: affirmations, growth, new age, spirituality, transformation

3 Ways to Save on Organic Food

by Amber Erickson

picture of blackberry bush - how to save on organic foodFood is expensive. Organic foods are really expensive. For some of us, it’s non-negotiable and the cost doesn’t matter. For others (probably most), it’s hard to justify organic when the price is drastically different. Eating well on a budget is totally do-able. Here are three simple ways to save on organic food.

 Save on organic foods tip # 1: Shop Bulk

The bulk aisle is a great way to save, especially when it comes to packaging. Not all bulk is cheaper, so pay attention, but for many items, it’s definitely the way to go. Especially check out beans, nuts, legumes and spices. Some stores also have oils, vinegars, honey, nut butters, dried fruit, granola, cereal, candy and  other options.

The best thing about bulk is only buying what you need. I like to refill spice jars/containers. I once filled one of those small plastic containers with organic dried basil for less than a dollar. That’s huge savings over buying a new container full. We attempt to refill anything we can – olive oil, almond butter, rice, honey, soy sauce, etc. It’s usually cheaper and cuts down on packaging waste.

Make sure you bring your own containers and weigh them prior to filling. That is called the tare and most places will deduct that weight to make sure you’re only paying for the items you’re purchasing.

Save on organic foods tip #2: Prioritize organic fruits and veggies

While going strictly organic is noble, sometimes it’s just not possible or economical. If you’re doing a combo shopping, with some organic and some conventional, make sure you know the dirty dozen. Every year, the Environmental Working Group (EWG) puts out the dirty dozen. These are the 12 items to only buy organic. Some fruits and veggies are treated with different chemicals and the chemicals react differently in them, making some more potentially dangerous than others. Check out the dirty dozen and clean 15 here.

Also look for stuff in between. I’ve seen pesticide-free or natural on labels before. This usually tells you that the farm isn’t certified organic (which is a lengthy and costly legal designation), but practices more sustainable methods. Especially if shopping at farmers markets, talk to the farmer or stand worker to understand their practices. Sometimes conventional doesn’t mean laden with chemicals.

Save on organic foods tip #3: Compare prices

You may not want to drive all over town buying partial groceries at various stores, but sometimes it’s worthwhile to seperate. For example, Costco carries select organic items, such as grass fed beef, natural chicken breasts, lemonade, etc. You will need to weigh the cost of membership against potential savings, but especially for families, this could be a viable option.

For those in smaller towns, check out all the competition. Compare prices and selection at your grocery stores and although part of me feels slimy for even saying it, I hear Walmart has a decent selection as well.

If you have a co-op in your area, ask about what membership means. All co-ops work differently and have different member benefits. We used to belong to a co-op in Minnesota where once a month you could get 10% off all purchases. I would do a bigger shop on those days. The co-op in my town in Colorado has a low yearly membership fee, but if you work a four hour per week volunteer shift, you get 20% off. Considering we do 95% of our shopping there, this discount equals $30 or so a week in savings.

Perhaps the most cost-effective route for you is different. Don’t forget about CSA shares, buying meat directly from farmers and farmer’s markets or growing your own food.

Does this all take a little more time and potentially a little more money? Yes. But is it worth it? That is up to you to decide. Each person’s shopping list and preferences vary, so take these suggestions into account and make the decision that’s best for your family.

Did you find these tips helpful? Share your experience with saving on organic food in the comments.

Filed Under: Blog, Environment, Food, Holistic Health, Home, Money Tagged With: budget, food, groceries, organic, shopping

What is Your Motivation?

by Amber Erickson

Motivating NatureMotivation is a complex topic. I write about it regularly, but specific to the nonprofit sector and motivating volunteers. Yesterday I interviewed a very smart gentlemen about motivating volunteers at nonprofits and while this general topic usually elicits some clear thoughts from people I interview, he was more difficult, but what he spoke of has a larger reach than just nonprofits.

I asked him how to motivate volunteers. We normally think of rewards and recognition, training, etc. and often it comes down to understanding why the volunteer is there in the first place, what they hope to get out of the experience and then find ways to keep them engaged by satisfying that need or want. But perhaps that’s too simplistic. Perhaps motivation is an ongoing process.

What Motivates You

We’re all motivated by some things (and not others) and different situations and wants. Some are motivated by money, others by prestige, others by recognition, others by helping people and so on. The first step in understanding yourself, your work and your aspirations is to assess your motivations. The problem is we’ll try to convince ourselves to adopt certain motivations, even if they aren’t our own. For example, it sounds better to say you’re motivated by helping people and sure you might really enjoy that, but is that your true motivation, or is it money.

What makes you get up every morning to do the things you need to do?

Motivation isn’t a one-time thing. It isn’t something we think about once a year and forget most of the time. Motivation is occurring nonstop. Let’s go back to volunteers. Motivation of some sort got them to show up for orientation, go through the training, submit an application and actually show up to perform their volunteer duties. It’s common to think of the initial motivation to act and ignore the rest, until at the end of the year when we praise them for their work, hoping they will continue their duties or take on more. But this is missing the whole point. Motivation occurs every day, every moment.

Moment-to-Moment Motivation

This idea of motivation being nonstop comes into play in our relationships, work, volunteer experiences, child-raising, education, etc. We are constantly choosing whether to continue on or change courses.

Let’s take relationships as an example. Some initial thing drew you together and there was motivation on both sides to move forward. You have a date, that’s like a decision point. Do you call or just let it slip away? It all comes down to motivation. Then time goes on, you decide to get married or whatever your commitment practice is, and that takes some motivation to do so. If you’re not interested in moving forward, you won’t (in theory). But if the interest or motivation is there, you keep moving along. And it’s not that once you’re committed, you stop needing motivation. This is a recipe for failure. That interest needs to be there all the time and the motivation to do the work to keep it going is vital. It’s not like you just then float along, you are constantly choosing if you’re still motivated with this. Each fight or setback in the relationship is like a new point where the motivation exists or it doesn’t.

In all things in life, from the mundane to the complex, every moment we are deciding whether we’re motivated enough to keep going or whether it’s time to focus our energy somewhere else, toward something we’re more motivated about. This is why friendships wither away, hobbies get set aside and house chores go undone. We’re just not motivated enough to do it. The interesting part is when you assess motivations and realize you’re activities are not in line with your motivations. You then have some choices to make and conflicts to work through.

Utilizing Motivation to Enhance Your Life

Now that we understand motivation and how big of a role it plays in life, we can harness this power to make changes, keep things fresh or find new focuses. Most people have at least one relationship they care about and are motivated to sustain. Let’s actively work to sustain them.

We might have jobs we enjoy and want to keep. Use that interest to keep yourself motivated. Notice the first signs of burnout and assess the situation to make sure it goes the direction you want. If it’s time to move on, that’s fine, but if it’s not, remember your motivation.

And finally, we all have tasks we either have to do (like cleaning the house), want to do (like hobbies or volunteering) or do because we know it’s good for us (like exercise, cooking healthy meals or meditation). These may not be things we’re super motivated about but there is a morsel of motivation or it wouldn’t be a part of our lives in the first place. I like a clean house, so there’s my motivation. I like riding my bike even when I’m lazy and don’t want to, so it helps to have others to ride with. The point is to tap into those motivations in whatever way you need. Sometimes it’s easier than others.

Lastly, this is really all about mindfulness and asking yourself, why am I doing this? Is this something I want to be doing or not? What do I need out of this to continue being motivated? Taking the time to assess your motivations and how they play a role in your life could be a powerful tool for transformation and self-knowledge.

We can give it a try together. Share in the comments, did assessing your motivations bring any insight into your life?

Filed Under: Blog, Careers, Creativity, Exercise, Holistic Health, Mindfulness, Money Tagged With: mindfulness, motivation, volunteerism

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