Self Care.

What does it mean for your specific life, and how do you do it exactly? And quite frankly...does it work? September is right around the corner, and with the onset of fall comes new challenges, new experiences, and new routines, even in the midst of the COVID-19 Pandemic. Our team of therapists at Ambler Counseling focus heavily on the mind-body connection which, for many, determines their self care (and thus mental health care!) routine. Essentially, the mind-body connection explains the reciprocal and mutual relationship between our mental and physical health, or the ability for your thoughts to determine physical health outcomes, and vice versa. As an example, someone struggling with PTSD, triggers, and anxiety following a traumatic event might begin to experience habitual pain in their stomach, head, or other parts of the body. They may take medicine or other conventional methods to cope with these symptoms, without realizing that these issues stem from their mental health first -- not the other way around.

So, with this connection in mind, here are five self care ideas for September. Fine tune them, alter them, or use them fully -- these are simply suggestions to get you thinking about the ways in which your thoughts, emotions, and feelings interact with your physical health, and how you may take some steps this upcoming month to better regulate this area of your life.

#1 Begin a new morning routine or ritual
Whether cognizant of it or not, the way we start our mornings determines the pace of our day. If we wake up with anxiety and immediately distract from it by going on social media, watching TV, or flat out ignoring the feeling, we can almost always expect the day to feel similar. Utilizing the mind-body connection first thing in the morning may look like listening to and honoring the fact that you woke up with anxiety, taking things slow, and reaching out for support if needed. Then, you may notice that your day feels a little different -- and hopefully a little better.

#2 Dance (without judgment!)
While dancing can make us feel uncomfortable or self-conscious in the wrong settings, in the right settings it can have the complete opposite effect. If you feel strange dancing alone or in the mirror, then close your eyes and enjoy the feeling of moving your body for the pure sake of moving it. You might find that dancing without fear of judgment (yes, even the judgment from yourself) enables you to fully enjoy the endorphin-producing effects of free, unrestricted movement to some killer songs. You might also find that moving your body outside of exercise or commuting releases the mental tension you’ve been accidentally holding on to -- and for good reason. Sometimes we don’t have to take ourselves so seriously.

#3 Reach out to friends and family regularly
Barring unhealthy dynamics and individuals, reaching out to friends and family consistently is a physical act which can have profound mental impacts. Particularly during the current pandemic, many of us hold anxiety and tension in our bodies out of concern for the health and wellbeing of our friends and family -- but your worry benefits no one if it’s causing you to ruminate, sit in fear, or feel hopeless. You may find that regularly reaching out to individuals we love and care about, in spite of the social anxiety it may initially cause, can have a profound impact on your overall mental health.

#4 Get outside
We’ve all been told to simply “go outside” when feeling depressed, but anyone struggling with depression or anxiety knows it’s not that simple. So, consider the mind-body connection and how our physical health can influence our mental health. A long walk while listening to a podcast or a favorite album or talking on the phone with a loved one (peep #3!) may set the pace for a very different day than sitting inside would, and you deserve to feel as powerful and capable as you desire when facing life’s daily challenges.

#5 Begin a new evening routine or ritual
As with a morning routine, a nighttime routine can set the stage for the night of sleep you’re about to have. Perhaps try no screens, reading a book, meditating, yoga, or something slow and close to your heart before you turn in for the night. Ideally, you will get better sleep over time and see the effects of this p hysical wellness in your daily life in the form of less anxiety, more emotional availability, and a calmer mind.