Self Care NW is a Life Coaching program that focuses exclusively on Stress Relief and Self Care. This monthly newsletter is as a stepby-step guide to skills and tips for more balance in your life.
Written by Leah Rhodes, Life Coach
Website: www.SelfCareNW.com Email: leahrhodes@outlook.com Facebook: selfcarenewsletter
CONTENTS
Self Care Assessment
Self Care Analysis
What is Self Care?
Developing a Lifestyle of Self Care
What Self Care Looks Like
3 Steps to Breaking Bad Habits
What people are saying about the Self Care Guide
Healthy Recipes for Spring
Created and designed by Leah Rhodes, Life Coach Website: www.selfcareNW.com Email: leahrhodes@outlook.com
2017. Leah Rhodes. Intellectual property. All rights reserved. Material may not be reproduced without written permission.
Self Care Assessment Rate each item on the 1 to 5 scale. Add up your total score. Use the Rating Scale to learn your current status. Rating Scale 5 – Always or daily 4 – Occasionally / few times per month 3 – Rarely unless I really need it 2 – Never / never tried it / don’t like it 1 – I didn’t know this was self care
Emotional and Mental Self Care 1. 2. 3. 4. 5. 6. 7. 8.
___ Spend time with supportive friends regularly ___ Express feelings rather than bottle them up ___ Receive counseling with a therapist or clergy when needed ___ Take medications as prescribed for any mental health issues ___ Have one or more pets for love and companionship ___ Give and receive physical affection appropriately ___ Cultivate friendships and stay in touch with loved ones ___ Avoid abusive and destructive relationships
Physical Self Care 1. 2. 3. 4. 5. 6. 7. 8. 9.
___ Get enough sleep for my body’s needs ___ Tend to my personal hygiene and cleanliness ___ Eat balanced and nutritious meals daily ___ Engage in aerobic and cardiac exercise regularly ___ Engage in toning and stretching exercise regularly ___ Have a healthy, nurturing sexual relationship ___ Take vacations at least annually or have non-working weekends ___ Get medical attention when needed in a timely manner ___ Take any medications as prescribed
On-the-job Self Care 1. 2.
___ Take regular breaks throughout the day (go for a walk, eat a snack) ___ Have a supportive supervisor or co-workers
3. 4. 5. 6. 7. 8. 9.
___ Have opportunities for training and advancement ___ Feel satisfied in my work; feel valued and respected ___ Feel that I contribute to the world through my work ___ Receive regular evaluations of my work performance ___ Have the ability or opportunity to express my ideas ___ Work in a comfortable or safe environment ___ Have a balance of projects that keep my interest
Spiritual Self Care 1. 2. 3. 4. 5. 6. 7. 8.
___ Keep a personal journal, diary or blog ___ Have quiet time to think, plan, dream and reflect ___ Attend church or worship formally or informally by choice ___ Pray or have a higher power or connection to something ___ Spend time in nature (beach, hike, ski, camp) ___ Engage in activities unrelated to work ___ Volunteer time or donate to a charity ___ Consciously feel a connection with inner self
____________ Total up your points
Score yourself 137 – 170 points Your current self-care methods are headed in the right direction. You are in tune with your needs on many levels. The Self Care Guide will help you stay on track plus you will learn new skills each month. Keep up the good work! 121 – 136 points You are struggling to maintain sustainable, healthy Self Care. You are experiencing health problems as a result of stress. Seek counseling and medical care to improve your current issues. The Self Care Guide can open up your awareness of healthy skills each month. You are worth it! 34 – 120 points You are not practicing consistent Self Care. You may not be aware how vital Self Care is to your well-being. You may not even know what Self Care is. At your current rate of functioning, you could be headed for a serious stress reaction. You need to break the cycle that you are in. The Self Care Guide will help you to tune in to your body and your mind. It’s time to find balance and harmony.
Self Care Analysis Personal Self Care improves month-to-month through greater awareness of your environment. 1. Identify any changes or new problems in your life lately 2. In what areas do you have the most difficulty meeting your needs? 3. What is preventing me from making progress in this area? 4. What stress symptoms do I experience? 5. On a scale from 1-10, how committed am I to my Self Care? 6. Where have I made the most progress in my personal Self Care? 7. Who are the support people that can help me with better Self Care?
Action Statements I improve my Self Care every day in substantial ways. My needs are valid. I meet my needs in an appropriate way. I set specific and tangible goals to improve my Self Care. I identify at least 3 people who are good support resources for me.
What is Self Care?
S
earch the words "Self Care" on the internet and you will likely get hundreds of references for either medical care for health conditions or spalike services to pamper yourself. While these may fit under the umbrella of Self Care, it isn't even close to my definition and focus for this newsletter and my coaching program.
What Self Care is not*: Long weekend A vacation A massage Yoga A day at the spa Venting to a friend
These are what I call Self Care "events". They are all good components of Self Care but they are not sustainable. After the event is over, your stress level returns to the pre-event level within a very short amount of time.
Spending time away from work
  
Nothing has changed in your thought process. Nothing has changed in the way you think about your problems or in the way you attempt to solve them. Nothing has changed in your lifestyle.
These are the equivalent of changing your clothes. You are still the same person. You have only changed the outside.
T
he concept of Self Care that I teach, coach and promote is internal, cognitive, sustainable and all-encompassing from the inside out. I don't know of any other Life Coach who uses this approach, and believe me, I've looked.
I developed this approach in 2010. In all of my research, I didn't find a single person or company that promoted these beliefs. So you are getting an exclusive!
B
ack in 2010, I was supervising a team of therapists and counselors. Burn out and compassion fatigue is very high among helping professionals and healthcare workers. The term Self Care was often heard but not understood. I watched helplessly as my staff took their vacations, asked for a long weekend, took a day off, went to the beach, took a spa day, spent time away from work with family or friends and avoided all "shop talk". But within a few days, these good people were right back where they were before the time off‌.stressed! I realized that the "events" are not enough to sustain change. The approach to problem solving was the same as before the event. As their supervisor, I felt helpless to guide them until I realized the difference between a Self Care event and a lifestyle of Self Care. A lifestyle, as the word implies, means creating change from the inside. Fortunately for you, my friends, I was experiencing professional burn out myself about this same time. I wasn't bouncing back after my weekend. My stress was cumulative and I was out of gas. So I stepped away from my career of 25 years and began to develop this coaching program that became official in 2012.
M
y concept of Self Care that I promote walks you through the steps to making significant changes in the thought process and in the problem-solving process so that you get healthy results that drastically improve your life: cognitive, all encompassing, sustainable and live-changing Self Care. As a professional, my specialty and greatest interest has always been in brain development, brain function, and behavior patterns. These are the elements that I teach you so that you can get results fast and results that last.
*L
est you misunderstand, I do support Self Care events as part of your lifestyle. These are invaluable ways to relax and refresh. But without a change in thinking, they alone cannot sustain the changes you seek.
Developing a lifestyle of Self Care? Each issue of the Self Care Guide focuses on a different aspect of true and lasting Self Care. Each month you learn new skills, a new way to think about problems, unique ways to solve problems by seeing them differently. Breaking old habits takes time, especially if you really like your old habits! We might need to work on understanding why it is to your benefit to give up your old ideas before your mind is open to greater change. But once you are ready to release those old ideas that are holding your back, look out! Then the changes begin to happen with momentum like a row of dominos falling down.
What Self Care looks like Choosing the deliberate thoughts that move you forward A true and positive view of yourself Knowing yourself at your best and trusting that you can be at your best more often Open to growth on all levels Being true to yourself Having and maintaining healthy boundaries Clear communication of your needs Knowing how to meet your own needs so you can be available for others Maintaining balance mentally, emotionally, physically and spiritually Inner peace and spiritual development Knowing where you come from - your people, heritage, culture, ancestors Giving the benefit of the doubt to everyone remaining curious and slow to judge Recognizing problems yet focusing on solutions Continual development of talents A growing understanding and interest in your world Deeper relationships Self knowledge
3 Steps to Breaking Bad Habits This is an introduction to the 7 Steps to Creating New Neural Pathways in the Brain. Sign up for our next workshop for women to learn all 7 steps! When you understand how your brain operates, you get a front row seat to truly amazing results!
Neuro or Neural simply means having to do with nerves or the nervous system. A pathway is a path or road that is well-traveled.
When you use the same path over and over again, the path becomes clear and easy to find and you are more likely to choose that path over one that is obstructed or not used much. This is how thoughts work. They find the well-traveled pathways in the brain and go to the easier path. Why step over branches and clear away obstacles if you don’t have to! Our habits are formed by doing the same thing over and over, such as reaching for a cigarette when stressed or eating junk food while watching TV. A habit is an activity that you don’t have to think about, you just automatically do it. You have done it so many times before that you don’t have to think about it. Think about your commute home from work. Do you have to think about which exit to take? Probably not. You are so used to taking the same route home from work that you naturally follow the same course every day without thinking. Now imagine that your normal exit is closed due to road work and you have to take a detour. Now you have to pay attention. You will be looking for signs to show you where to go.
The brain has ever-changing potential, so anything is possible. People who’ve had strokes can retrain their brains to function again by building new pathways. Smokers and overeaters and many others can learn new behaviors and attitudes to transform their lives. 1. Identity the habit you’d like to transform and set the intention High intention means intensity of feeling or desire. Imagine how much you want to eat healthier and to feel better. High intention generates motivation and momentum. Example: I eat fresh and healthy foods for two meals per day
2. Notice the pull of the old habit Notice your feelings, thoughts, and how your body is responding to the new intention. After a few days, you may feel very aware of how much you have to push back against the old habits. Example: By the time I get home from work, I am tired and hungry and I just want to grab a frozen pizza and pop it in the oven. It takes too much time to make something healthy. 3. Shift your focus. This is very important. We go toward what we focus on. To create a new neural pathway, you take the focus off the old habit. The old habit will gradually disappear. Deliberately focus on good, wholesome, healthy delicious foods. Example: Prep your healthy meals ahead of time so that when you get home from work and are hungry, all you have to do it cook it or heat it up and serve it. The easier the better at first. Now focus on the delicious taste and the good feeling of accomplishment. Enjoy every bit. Feel full and satisfied. Sign up for our next workshop for women to learn all 7 steps! See website for details
What people are saying about the Self Care Guide I got my Self Care Guide in the mail today. I sat down and read it cover to cover as soon as it came. I love your Self Care Guides. Jean I love the Self Care Guide. It is so visually aesthetic. Elizabeth This is a great support to counselors. It will help my clients. And I can think of 2 friends right now who need this. Kathy I love the size. It fits perfectly in my purse. I read it when I am waiting in line. Maureen The best thing about it is how beautiful it is. The pictures. The colors. I love the illustrations. Maria I can't wait for the next edition! Joan These newsletters have really helped me to get ahold of my stress and think first. My husband is your biggest fan! Kelly Your spontaneous and humorous writing style cracks me up. I love to laugh. This newsletter makes learning fun and interesting. I actually remember what I've read! Jenlyn Where has this been all my life? This would have made my life so much easier if I had found it sooner, but even now at 68 I love it. Thank you for finding me. Nels Great ideas. Anonymous I like to read it on my phone and my mom likes the hardcopy. We're both happy! Lorrie
Are you a Self Care Woman? Knowledgeable about many things Educated as well as self-taught Able to meet most situations head on Thinks deeply about things but only shares all of her heart and mind with a select few special people Willing to help others A supportive friend She is the glue that holds the family together Has a good sense of humor and doesn't take herself too seriously Has learned that she is never done learning Willing to try new things but is wise in her choices Realizes that she doesn't have all the answers anymore Has learned to be patient and let the process unfold Has developed an authentic-ness that is attractive to others Knows when it's time to spend money on herself Knows that putting herself first is not selfish but necessary to a healthy life Appreciates the generations
Healthy Recipes for Spring Creamy Avocado & White Bean Wrap Recipe By: EatingWell Test Kitchen Ingredients 2 tablespoons cider vinegar 1 tablespoon canola oil 2 teaspoons finely chopped canned chipotle chile in adobo sauce ¼ teaspoon salt 2 cups shredded red cabbage 1 medium carrot, shredded ¼ cup chopped fresh cilantro 15-ounce can white beans, rinsed 1 ripe avocado ½ cup shredded sharp Cheddar cheese 2 tablespoons minced red onion Four 8- to 10-inch whole-wheat wraps, or tortillas Directions 1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine. 2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion. 3. To assemble the wraps, spread about ½ cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about ⅔ cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired. Tip: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep at least 2 weeks in the refrigerator or 6 months in the freezer. Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go. ALL RIGHTS RESERVED © 2017EatingWell.comPrinted FromEatingWell.com4/5/2017
Spicy Lettuce Wraps Recipe (Make with Chicken or Turkey) Serving Size: 4 Ingredients Turkey or Chicken Celery 1/2 Tbsp rice vinegar 1 1/2 Tbsp liquid aminos or low sodium soy sauce 1 or 2 Tbsp Sriracha hot chili sauce 2 Tbsp chopped green onions 2 Tbsp chopped fresh cilantro Instructions In a large bowl combine all ingredients gently with cooked meat: 1/2 Tbsp rice vinegar 1 1/2 Tbsp liquid aminos or low sodium soy sauce 1 or 2 Tbsp Sriracha hot chili sauce 2 Tbsp chopped green onions 2 Tbsp chopped fresh cilantro Source: https://cleanfoodcrush.com/spicy-lettuce-wraps/
Snack Time
Be so busy improving yourself that you have no time to criticize others.