As moms, we know how important it is to engage in self-care, but how we do it varies for everyone. According to WHO, self-care is defined as the “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.” I wanted to share self-care strategies from a different perspective, self-care for the 5 senses. It’s a way for all of our senses to get a little TLC.
Sight
Did you know that looking at trees can lower your blood pressure and decrease anxiety, depression, anger, confusion, and stress? The Japanese have a term for this “shinrin-yoku,” also known as forest bathing. It makes sense since the moment I walk into a forest of fir trees I can feel the tension drift away. Can someone please sign me up [raises hand]?
Strategies:
Read an article, watch a Netflix show, go to the Botanic Gardens, and forest bathe in the Malibu mountains.
Smell
Stop and smell the…lavender. Yes, lavender. As most of us know, lavender is used for stress relief and one study found it beneficial in improving restlessness, sleep, and somatic complaints, as well as general well-being and quality of life. At night, we spray our bedsheets with a lavender linen spray to set the peaceful mood of sleep and it also functions as a sleep cue that it’s time to relax.
Strategies:
Put on some perfume, or scented lavender lotion, go to the beach and smell the ocean air, or breathe in the Evergreen trees to help ground you.
Taste
Dark chocolate can reduce stress! Wait, what?! Does that mean I can eat that bag of Ghirardelli dark chocolate squares? Yes and maybe. Research says that consuming daily dark chocolate can reduce our body’s release of cortisol, also know as the stress hormone and it shows a stronger affect in women than men. The only catch is the effects were measured off of 1.5 ounces of chocolate which is the equivalent to one chocolate bar. Moms that’s your call [wink].
Strategies:
Other foods associated with the reduction of cortisol levels include oranges, strawberries, salmon, spinach, kale and whole grain bread to name a few. Sounds like one trip to Mendocino Farms or local farmer’s market.
Feel
Getting a massage can be great for stress relief and one study found that participants had significant changes in their emotional states and stress levels. If you don’t feel comfortable getting a massage, try a self-hug (that’s right, hug yourself). Self-hugging has been shown to reduce stress, improve your mood, and increase self-compassion. I think we all can benefit from that.
Strategies:
Put on your favorite yoga pants or fuzzy slippers, pull up a weighted blanket, pet your dog, and get a deep tissue massage.
Hear
One of my go-to solutions for stress relief is listening to music. According to research, look for music that plays at 60 beats per minute which is best for encouraging the alpha brainwaves to signal relaxation. Not only can music reduce your stress, but it can lower your blood pressure and reduce your heart rate. That’s why after putting on my headphones and putting on Spotify’s Meditate to the Sounds of Nature, I feel I can come back with a peaceful mindset after my mommy break.
Strategies:
Find a yoga or meditative playlist on Spotify, listen to the sound of rain, or practice mindfulness by the ocean.
For more self-care strategies and your own self-care strategy plan, contact Southbay Parent Coaching.
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