My Absolute Musts for Self Care (That won't cost you a thing!)

Am I the only one who is SO TIRED of the constant hard sales pitches right now in the name of wellness the new year? Maybe it's because I am pretty deep in the online wellness world, but it feels like everyone and their mom has an incredible offer for a digital course that promises to change your life. All you'll have to do is pay $6,500, purchase a year-long membership, or give up your first born child!  Don't get me wrong, I love a good digital course, but buyer beware: courses are NO replacement for the work that accurate information, consistency, and a good support system will offer. And I don't know about you, but now more than ever I am craving a connection with a real human being and not just a digital course or someone's AI task manager.

Just this morning I was thinking about how much my daily self care routine benefits my life and it occurred to me that nearly every single thing I do on a daily basis to make my world less anxious, more grounded, and more energetic are all FREE. So, in the spirit of the new year, wellness, and giving- I am going to share my self care routine with you here. And it won't cost you a dime! So, without further ado... here my friend, are the 5 self care practices that I do daily that have absolutely changed my life. 

1. Meditating

     I know, I know.... You hear this all the time. "You really should meditate." And you feel like you don't have the time. But, what if I told you that I meditate in my sleep? (Wait, that's a thing?!) You bet it is. And it is absolutely transformational. Now, there are lots of places that you can go to find free guided meditations: Youtube, Apple, Spotify, etc. So that is not the hard part. The hard part is finding one that is appropriate for the area of your life you'd like to improve. I personally listen to Rebecca Rosen on Spotify. She has several albums there to choose from: Relationships, Inner Child Work, Money, etc. I picked two and created a playlist that loops while I sleep. After just a few days I found myself feeling more at ease. Like, I wasn't having so much anxiety about getting things done around the house and I wasn't having such negative self talk. After 3 weeks, I absolutely felt more positive and much less self-doubt than I used to. So, nearly 6 months later, I still do this almost nightly. I love it. 

2. Breathwork 

    Yup, I get it. You've heard this one, too. But what someone probably didn't tell you, is to do this one right when you wake up, or at least before you eat, shower or have your coffee. Again, there are endless resources on what type of breathwork you can do and different methods. Everyone is different. What works for me may not work for you. I personally use the app WHM created by Wim Hof. I love that he has a function that will keep count for me so I don't have to think about it while I do it. He also does fun challenges and badges when you complete certain things. It's fun. It's gimick-y. I love it. This method of breathing makes me feel super relaxed and ultra energized at the same time- if that makes sense. It's a form of meditation for me. And I will tell you what... I notice it big time when I don't do it. So it's a must. His app also has a tons of info on cold water plunges and cold therapy in general. Which brings me to number 3.

3. Cold Showers

     Stop. I don't care that you hate them. That means you SHOULD absolutely do them. Also, insert the eye roll... I know everyone is into cold water plunges right now. It's a fad. It also works wonders, so it's a fad that isn't going anywhere. Humans have become so accustomed to being warm and cozy. Being warm and cozy is great when you are sleeping, but once your butt is awake and after you have done your breathwork-you should take a cold shower. There is all kinds of science on why cold water is so good for you. This is not a science lesson. This is much simpler. You feel incredible at the end. So, here's how you do it: At the end of your shower and just as you are about to turn the water off, I want you to turn it as cold as it will go without shutting off. You can start with 10 or 15 seconds and work your way up to 1-2 minutes like I do. And, if you are reallllly lucky, if you live in a cold weather state like I do, the water will be extra extra cold during this time of year. :) The way that you feel after this shower will speak for itself. Only those brave enough to do them will get it. Be brave. Do the cold shower. 

4. Delayed Caffeine Intake 

    So, hear me out. You've already done your meditation, your breathwork, and your cold shower, so at this point you probably won't even feel like you need coffee. But... if you're like me, you WANT your coffee. You've probably been awake for nearly an hour or so. Now is when you make your breakfast (an ideal breakfast post is coming soon) and eat it and THEN make your coffee. Eating a high protein breakfast first helps prevent a high blood sugar spike which can then lead to a crash. It also has to do with the Adenosine and Cortisol levels in your brain when you first wake up. Basically, there are tons of data on the science behind this.  All I know is, this has been so life changing for me. I don't get the coffee jitters anymore because I rarely have more than 1-2 cups a day. I don't have the crash after the caffeine wears off, and I no longer need coffee at 3pm. All positive things here.

Oh, no... We are at the last one now. Sad. I hope you are feeling extra excited to find out what it is, and can't wait to start trying these practices for yourself!

5. Legs Elevated Up on the Wall 

   I do this every night. I spend most of my days on my feet, so that is the most effective time for me, personally. But, you can also do it during the day for a quick energy boost. I recommend doing this for no less than 10 minutes. I try for 20-30. I know. It sounds like such a long time. That's another reason why I do it at the end of the day. My kids are in bed and it's the only quiet time I have in the day. You can use this time to respond to texts or emails. You can watch tv or read a book. You can meditate!  After 10 minutes or so you can literally feel the inflammation running down your legs. Maybe I imagine it, but I swear my legs look slimmer and more toned than they used to from doing this. I love this one so much!

So, there you have it: My 5 non-negotiable self care practices I do daily.  I hope that you give them a shot and you grow to love them as much as I do! If you love this post, please share it. If you are curious as to what having me as a health coach would look like, you can submit a request to schedule your FREE initial consultation with me here!  Don't forget to subscribe to my newsletter here!

XX, 

Mariah

* I am not an affiliate or paid by any person, business, or link mentioned in this blog post. I just find them entertaining.

*** Disclaimer: I am not a medical professional and this is not medical advice. This is for entertainment purposes only. You should consult a medical professional prior to making any medical or lifestyle changes and decisions. ***