Daily Self-Care Ritual
My aim for my clients is to develop a deep sense of self-worth. It's easy to forget the importance of caring for ourselves - often we find ourselves doing things that our partners love, that entertain children in our lives or make our family members proud. Today, I invite you to pause and explore how daily self-care can reinforce your worthiness.
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Below I have set out four simple yet powerful daily rituals designed to help you remember your emotional well-being is important. The consistency of a ritual reinforces the idea that self-care is not just a luxury, but an integral part of a fulfilling life.
Morning Sunlight
I encourage you to start your day with 10 minutes of sunlight to increase your emotional regulation, a small walk or cup of coffee outdoors.
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Sunlight Exposure has a lot of benefits:
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Regulates your internal body clock that governs your sleep-wake cycle (better sleep and energy levels)
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Triggers the release of serotonin (improved mood, reduces depression)
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Positively impacts cognitive function (more focus, concentration, and alertness)
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Reduces levels of cortisol (the stress hormone).
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Daily Song Choice
Purposefully select a song each day for reflection or pure enjoyment. Take 5 minutes of each day to choose a song YOU want to listen to.
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When you select a song that aligns with your current emotions, it allows you to explore and express feelings in a healthy and constructive way. This emotional release can contribute to better mental well-being.
Daily Treat
Dedicate a moment daily for a personal treat.
It could be sipping tea while tuning in to your favorite radio station, enjoying a cookie during lunch, or watching a favorite show.
Selecting a personal treat is a form of self-recognition. It's an intentional act where you acknowledge your own needs, desires, and preferences. This daily practice sends a message to yourself that deserve moments of pleasure and indulgence.
Use this to challenge negative self-talk or beliefs that may undermine your sense of deservingness. This daily affirmation helps build a positive self-narrative.
Sleep Routine
I encourage you to priorities 6-8 hours of sleep each night. One effective strategy for achieving this is to establish a consistent bedtime, allowing for a one-hour grace period. Aim for a regular morning wake-up time as well. For instance, if your bedtime target is 10.30pm, consider going to bed between 9.30pm and 11.30pm to maintain a steady and beneficial sleep routine. The benefits of good sleep are:
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Hormone regulation (manages stress, growth, and appetite)
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Enhanced mood (prevents anxiety and depression)
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Reduces risk of chronic conditions (such as diabetes, hypertension, and cardiovascular diseases)
