Moving You From Surviving to


Knowing Your Numbers:

What is your average blood pressure each day?

How much do you weigh? And in turn, what is your BMI?

What’s your resting heart rate?

How about your fasting or daily blood sugar?

When was the last time you had your cholesterol checked?

Most importantly, are you prescribed important medication or a recommended vitamin supplement that you are forgetting to take?

Self care is health care, plain and simple. For those who are caregiving or parenting, basic personal health care is often ignored when facing all the things that need to be done for someone else. In fact, having a yearly check-up often gets put off until an acute or chronic illness results.

Or we just get busy, distracted and forget to refill a prescription, incorporate exercise or check blood sugar.

Knowing these numbers are in the normal range is important. If they are out of range, it’s important to incorporate changes in diet, exercise and medication as prescribed.

Self care reduces stress, as we have seen. However, there are times when we feel stressed or anxious because something else is going on in the body.

Sometimes we put off that check-up because we are afraid of the outcome. If that’s the case, ask yourself if the fear of learning that your numbers are high is greater than the fear of not knowing and facing a substantial medical event? Physicals and preventative tests like mammograms, colonoscopies and even eye-care exams are examples of self-care at its best. It’s better to know or to catch something early than it is to live with a chronic disease for so long that resulting complications become life changing.

The ultimate acts of self care are often those that have to do with your overall health– today’s self care plan includes:

  • Run a check of the numbers you can check yourself.
  • Schedule any appointments you know you need to take care of.
  • Evaluate areas where changes in health care are needed.
  • Follow up on any appointments you’ve had that can give you insight into your numbers or your overall health.
  • Fill those prescriptions you know you need to fill. Or pick up those vitamins by the end of the day. And while you’re at the pharmacy, pick up a daily pill box.
  • Take your pills at the same time you brush your teeth, drink your morning coffee or tea, or eat breakfast. (If twice daily is required, take the second dose at dinner or when you brush your teeth in the evening.)

If you REALLY want to make changes, start a health care journal and track your numbers, goals and changes in your overall numbers. Not only will this help you stay on track, but it will provide valuable information to your medical professionals during your visits.

Too scared? Ask a friend or family member to go with you or hold you accountable in making your appointments. Ask for help. Again, don’t let the fear of the unknown stop you from taking action.

Yesterday, we talked about decluttering your physical spaces. Today, I want you to think about decluttering your mind through meditation.

Meditation is one of the best self care practices we can add to our day.  But for some reason, it is the one we most often fail to incorporate as a daily habit.

Decluttering takes consistent time and effort. It’s more of a self care activity than many people realize. Getting rid of clutter brings in space for things that will really serve you. However, I encourage you to be gentle with yourself. Acknowledge your feelings when you are sad about the connection you feel to a particular item.

What one thing can you do to create or get back into your natural rhythm or flow?

This is a self care question I ask a client when they are feeling overwhelmed.  The “What” they need to do is sometimes clear, but they are feeling like things are too out of control for them to be able to engage in normal or routine activities, leaving less time for self care. In other words, the “What” and “How” are interfering with the “Who.” 

I’m not going to write a whole lot about this video, because I want you to just take it in. I could explain how this relates to self care, but I think by now, you get it and there’s no need.

This is by far one of the most powerful self care tools I have used and shared with my clients and friends.  It’s also one of my favorite Ted Talks, because Amy not only shares the research, but she shares her own vulnerability in a profound way.

This summer’s blockbuster movie proved that Wonder Woman still has a wide appeal. She represents strength, survival and a desire to find the truths necessary to save mankind.

What if Wonder Woman could fight off the bad mojo that creeps into your life?

Have you ever had one of those days when nothing seems to be going your way? It just seems like one thing after another piles on and makes you feel like whatever you do will turn to disaster.

These days, there are a lot of troubling things happening all over the world. It used to be that we got news from a couple of nightly news shows, magazines or the newspaper. But now, we see news throughout various social media platforms and apps, which also provide notifications of breaking stories throughout the day.

This constant exposure to real time, shocking or upsetting information can lead to feelings of anger, frustration or fear. And these emotions can cause anxiety and increase our levels of stress.

Yet in times of stress, many of us crave connection with others. After all, it is this connection that helps us to feel loved and cared for, right?

As adults, we get caught up in work and summer home repairs and chaperoning our children or grandchildren to camp or play dates. We may go on a vacation, but a lot goes into preparing to leave and acclimating back to work and routine when we return. Summer often loses the spontaneity of play we experience as children. 

How often do we say we’re sorry for things we’ve done that don’t require a sorry response? Has guilt become an automatic state of feeling for us?

We often say “Sorry” automatically without even thinking about it. “I’m sorry you’re sick.” “I’m sorry you didn’t get the job.” Neither of these things can be controlled by us, yet we often hear or give a ‘sorry pattern’ response.

Gratitude can change your life.

No kidding. A daily practice of writing down even three things you are grateful for will significantly change your life in many ways. In fact, research shows that people who regularly practice gratitude by taking time to notice and reflect upon the things they’re thankful for experience more positive emotions, feel less anxiety, respond to stress more calmly, sleep better, are more compassionate and even have stronger immune systems.