| How to Get Clear, Smooth Skin Posted: 09 May 2020 01:00 AM PDT Your skin has a tough job to do—it protects everything inside your body from the germs, dirt, and harsh weather conditions that you encounter on a daily basis. No wonder it can get a little rough or irritated from time to time! To keep your skin as clear and smooth as you can, maintain a regular skincare routine and take basic steps to prevent skin damage. If your skin is especially prone to breakouts, your doctor or dermatologist may be able to help. [Edit]Creating Facial Skincare Routine - Pick a gentle cleanser made for your skin type. Skin can range from dry to oily and anywhere in between. When picking out a cleanser, choose one that matches your skin type so you can give your skin the right kind of TLC. It will say on the bottle whether it's for oily skin, dry skin, combination skin, or all skin types.[1]
- For example, if you have dry, sensitive skin, choose a moisturizing cleanser that's free of dyes and perfumes. Avoid cleansers that contain harsh or drying ingredients, like alcohol or astringents.
- If your skin is oily, look for a gentle soap-based cleanser that's designed to remove dirt and oils from your skin.
- If you're prone to breakouts, choose a cleanser that contains acne-fighting ingredients like salicylic acid or benzoyl peroxide.[2]
- Wash your face twice per day. During a regular day, all kinds of gross stuff can build up on your skin, clogging your pores and leading to irritation. To keep your skin happy and healthy, wash your face in the morning and at night. It's especially important to wash it at night, as you're removing bacteria, dirt, makeup or skincare products, and other contaminants that may have built up on your skin throughout the day.[3]
- It's also important to wash your face any time you sweat, since sweating can irritate your skin and clog your pores.
- Unless you've been sweating or your face is especially dirty, try to stick to washing your face no more than twice a day. Excessive washing can irritate your skin.
- To avoid drying out and irritating your skin, wash with cool or lukewarm water and use your fingers to apply your cleanser. Always pat your face dry instead of rubbing it.
- Moisturize your skin after you wash it. Washing can dry out your face. Always apply a gentle moisturizer after you've cleaned your skin, while it's still slightly damp. This will help you maintain a fresh and dewy glow, minimize fine lines, and prevent inflammation and breakouts. It's also a good idea to apply moisturizer before you put on makeup. Pick a moisturizer that's free of dyes, perfumes, alcohol, and other harsh ingredients.[4]
- Look for "non-comedogenic" or "won't clog pores" on the label.
- The sun can damage and prematurely age your skin, so put on a moisturizer with an SPF (sun protection factor) of at least 30 before going outside during the day.
- Exfoliate a few times a week to smooth and even your skin. Occasional exfoliation can even out your skin and reduce roughness and blemishes. However, exfoliating too often can be hard on your skin, so don't get too carried away. Try using a gentle exfoliating treatment 2-3 times a week, and reduce the frequency if you experience breakouts, dryness, or irritation.[5]
- If you're using any treatments for acne, talk to your doctor or dermatologist before trying exfoliation. It's important to be gentle with your skin to avoid making any breakouts worse.
- Many dermatologists recommend chemical exfoliants, since these are gentler on your skin than scrubs or other mechanical exfoliants. If you have dry skin, try a lactic acid peel. For oily or acne-prone skin, a salicylic acid exfoliant may be helpful.[6]
- You can also gently exfoliate by lightly rubbing your face with a soft washcloth and lukewarm water. Use light, circular motions and avoid the sensitive areas around your eyes. Never scrub or press down hard, since this can irritate your skin!
[Edit]Treating Acne at Home - Reduce pressure on your skin to minimize irritation and outbreaks. Any kind of pressure on your skin, especially on your face, can lead to an outbreak of pimples. Headphones and cell phones can cause outbreaks, as can hats. If your shirt is too tight at the neck, you may develop acne there. Similarly, a backpack can put pressure on your back, causing an acne outbreak. As much as possible, avoid wearing clothes or using items that might rub or irritate your skin in acne-prone areas.[7]
- For example, try putting your phone on speaker instead of holding it up to your head. You can also reduce pressure and irritation around your face and ears by using earbuds instead of large headphones.
- If you tend to get breakouts on your neck, try wearing shirts with loose, breathable collars that don't rub against your neck.
- Wearing a backpack can contribute to acne breakouts on your back, so try using a handheld bag or carrying items in your arms sometimes instead.
- Keep your hands off your face to avoid introducing germs and dirt. It can be really hard to avoid touching your face. Unfortunately, though, playing with your face can introduce bacteria, which can get into your pores and lead to inflammation and breakouts.[8] If you tend to touch your face a lot, try to be mindful of it. Look for something else to do with your hands when the urge comes on, like playing with a stress ball or sticking your hands in your pockets.[9]
- Since avoiding face touches completely is nearly impossible for most people, the next best thing you can do is wash your hands frequently with soap and water. If your hands are clean, you're less likely to get germs on your face next time you touch it!
- Wash acne-covered areas with a gentle cleanser twice a day. It's already a good idea to wash your face twice a day, but it can also help to wash any area that has acne while you're at it. Just use your hands, water, and a gentle cleanser. Wash your hair every day if you get acne on your scalp or along the hairline.[10]
- Avoid using scrubs or cleansers that contain harsh or drying ingredients, like alcohol or perfumes.
- You may be tempted to scrub your face or try to dry out the acne with astringents (cleansers that break down oils), but irritating or drying your skin can make your acne worse.[11]
- Use oil-free skincare products to avoid clogging your pores. Pimples develop from clogged pores, so watch out for greasy or oily lotions and creams that can gunk up your face. When choosing products, look for ones that say "noncomedogenic," "won't clog pores," "oil-free," or "water-based," as these products are less likely to clog your pores. If you wear makeup, make sure that's noncomedogenic and oil-free too.[12]
- Even makeup that's formulated not to clog your pores can cause breakouts if you leave it on too long. If you wear makeup, always wash it off before you go to bed.
- Minimize clogged pores with salicylic acid products. Salicylic acid is an over-the-counter acne medicine that you can get as a wash or a leave-on treatment. Look for a concentration of 0.5% to begin with, then work your way up to higher concentrations if that doesn't work. If you're using a leave-on treatment, apply it to the areas where you have acne once a day and gently rub it in. If you're using a rinse or soap, create a lather and gently smooth it over the affected area with your fingers. Rinse it off thoroughly when you're done.[13]
- Salicylic acid can irritate sensitive areas like your eyes, your mouth, and the inside of your nose. Be careful to avoid those areas when you're applying the treatment.
- Kill bacteria and remove dead skin cells with benzoyl peroxide. Benzoyl peroxide helps fight acne by killing bacteria on your skin's surface and in your pores. It also removes dead skin cells and oil that can clog up your pores. Start with a concentration of 2.5%. Like salicylic acid, treatments come in rinses and leave-on creams.[14]
- Benzoyl peroxide can sometimes cause irritation, so test it out in 1 or 2 small areas of your skin for 3 days to see how you react to it. If it doesn't cause any serious problems, try applying it over a larger area.[15]
- Use alpha hydroxy acids (AHAs) for inflammation. AHAs remove dead skin that can clog up your pores and lead to breakouts. They also decrease inflammation and promote new skin growth. The combination can help give you smoother skin. Some common AHAs to look for are lactic acid and glycolic acid.[16]
- Lactic acid is a great option if you want to stick to natural treatments. It's a gentle acid that's derived from fermented milk.
- Some people experience side effects such as swelling, burning, and itching while using AHAs, especially at higher concentrations. It may also increase your sensitivity to sunlight or cause hyperpigmentation (darkening or discoloration of the skin). Be careful and stick to lower concentrations until you know how these products will affect you.[17]
- Avoid popping or squeezing pimples to prevent scarring. It's definitely tempting to pop pimples. You may have even heard someone say you should. However, it's best to just leave your pimples alone. If you pop them, you could end up with scars instead. Also, if you pop a pimple, you are introducing bacteria to your face, which can cause more pimples and skin inflammation.[18]
- If you have a huge pimple that you need to get rid of in a hurry, talk to your doctor. They may be able to gently drain the pimple in their office or give you a steroid injection, which can quickly shrink a pimple.[19]
- Try natural treatments if chemical treatments are too harsh. Some natural treatments may be as effective as more conventional medications for treating mild acne. It's still a good idea to ask your doctor before trying one of these treatments, though, as they can interfere with other medications you're on. Talk to your doctor or dermatologist about trying remedies such as:[20]
- A gel containing 5% tea tree oil. This essential oil has anti-inflammatory and antimicrobial properties that can help fight acne. It can cause irritation in some people, so test it in an inconspicuous area, like the back of your knee, before applying it to your face.
- A cream with 5% bovine cartilage.
- Lotions with 2% green tea extract.
- Products containing 20% azelaic acid, which is an acid that naturally occurs in whole grains and some animal products.
- Creams and lotions containing zinc.
- Brewer's yeast, which you can take as an oral supplement to decrease acne.
[Edit]Getting Medical Treatment for Acne - Discuss prescription topical drugs with your doctor. If home remedies and over-the-counter medicines aren't giving you the results you want, don't worry! Your doctor or dermatologist can prescribe stronger medications that may help. Talk to your doctor about trying a prescription topical treatment, such as a cream, lotion, or gel that you can apply directly to your acne.[21]
- Your doctor may prescribe a retinoid cream, such as Retin-A. Retinoids are a form of vitamin A that fight acne by preventing clogged pores and hair follicles. You may need to start by using the product 3 times a week, then work your way up to once a day.
- Other prescription topical treatments include antibiotic creams with benzoyl peroxide or salicylic acid, prescription-strength azelaic acid, or dapsone 5% gel (an antibiotic that also has anti-inflammatory properties).
- Inquire about prescription oral drugs if your acne is severe. Oral drugs are medications that you take by mouth, so they work systematically (throughout your entire body) rather than directly on your skin. Before trying one of these medications, give your doctor a full list of any medications you are currently taking and tell them about any medical conditions you might have. This will help them choose a safe medication for you.[22]
- Some common options include oral antibiotics (usually combined with topical medications, like benzoyl peroxide creams or retinoids) and medications that regulate your hormones, such as birth control pills or spironolactone.
- One of the most effective oral medications for acne is isotretinoin. However, while it's very good at fighting acne, it can also cause serious side effects, such as ulcerative colitis and severe depression. Talk to your doctor about the possible risks and benefits. Never take isotretinoin if you're pregnant or trying to conceive, since it can cause birth defects.
- Look into chemical peels to help even out your skin. Dermatologists and estheticians use chemical peels to help remove certain types of acne. Blackheads and papules are the main forms that benefit from this treatment, and it may result in smoother skin for you. Chemical peels can also help reduce the appearance of acne scars, fine lines and wrinkles, and discolored areas on your skin. Ask your skin care specialist if this option is a good one for you.[23]
- Ask your doctor or skin care specialist how to care for your skin before and after the peel. Your skin may be red, sensitive, or inflamed for a while after the treatment.
- Let your doctor know before the procedure if you're using any other treatments, such as retinoids, which could cause serious irritation if you combine them with a chemical peel.[24]
- Ask about laser and light treatments to minimize scars. If you have scars from acne, laser treatments can help soften them and reduce their appearance.[25] Ask your doctor or dermatologist if this is a good option for you.
- Since some people experience breakouts after a laser treatment, your doctor may recommend combining the laser treatment with a course of antibiotics.
- Other options for minimizing scars include using injected skin fillers, getting a professional exfoliation procedure (such as microdermabrasion or a chemical peel), or having surgery to repair severe scars.[26]
[Edit]Keeping Your Skin Healthy - Skip long, hot showers and baths to avoid drying your skin. Lingering in a hot shower or bath can feel nice, but the hot water will eventually strip your skin of its natural oils. This can lead to dryness, irritation, and even breakouts. Stick to warm water only, and limit the amount of time you're in the shower.[27]
- Shorter showers are also more environmentally friendly than long ones!
- Protect your skin from the sun to prevent damage and slow aging. The sun can damage your skin over time, making it age faster. To protect your skin, use a daily sunscreen with an SPF of at least 30. Avoid the sun, particularly during the hottest part of the day, which is usually around 10am-4pm. If you have to go outdoors during the middle of the day, wear clothing that covers your skin, including a hat, sunglasses, pants, and a long-sleeved shirt.[28]
- If you're swimming or sweating a lot, reapply your sunscreen frequently. Even water-resistant sunscreens will wash or rub off after a while!
- Stay hydrated to keep your skin moisturized. Drinking water is essential for your body to function well, and that includes your skin. If you're dehydrated, your skin will also dry out. Drink enough water so that you don't feel thirsty, which is usually enough to keep your body and skin hydrated.[29]
- Aim to drink at least of water each day if you're a man, and if you're a woman. You may need to drink more if it's really hot out or you've been exercising.
- You can also hydrate by drinking other fluids, like broths, juices, smoothies, or caffeine-free teas. Eating juicy fruits and vegetables also counts!
- Nurture your skin by eating omega-3 fatty acids. Your skin needs good fats to stay healthy and keep that natural glow.[30] Foods high in omega-3 fatty acids are particularly good for nourishment. Add foods like salmon, mackerel, sardines, tuna, soybean oil, walnuts, flaxseed, and tofu to your diet to improve your skin.
- You can also get omega-3 fatty acids in the form of a supplement, such as fish oil capsules.
- Do stress-relieving activities to minimize breakouts. Stress can cause you to break out more often. To decrease your stress levels, try yoga, exercise, or meditation. You can also try cutting back on things that cause you stress. For instance, if you get stressed out by the news, try limiting your intake to 30 minutes a day.[31]
- One quick trick is taking a moment each day for deep breathing. Close your eyes and focus solely on your breathing. Breathe in to the count of 4, and hold it for 4 counts. Breathe out to the count of 4. Keep focusing on your breathing for a few minutes to help let go of your stress.
- Exercising, working on hobbies you enjoy, listening to relaxing music, and spending time with friends and family are also great ways to relieve stress!
- Change your sheets and pillowcases regularly, as these things can harbor dirt, oil, and bacteria.
[Edit]Warnings - You may be allergic to some of the chemicals in skincare products, so be sure to test new products on the inside of your wrist before putting them on your face.
[Edit]References [Edit]Quick Summary |
| How to Make Rose Petal Bath Salts Posted: 08 May 2020 05:00 PM PDT Rose petals infuse a sense of calm, serenity, and well-being. Adding them to your bath salts can aid in relaxation with a bonus of making you smell nice. With only a few ingredients, you can put together some rose petal bath salts to keep for yourself or to make as a gift for Mother's Day, Valentine's Day, or a bridal shower. [Edit]Ingredients [Edit]Rose Petal Bath Salts - 1 to 2 cups (128 to 256 g) of rose petals
- 1 cup (128 g) of Epsom salt
- 1.5 cups (192 g) of Himalayan salt
- 1 tbsp (14 g) of baking soda
- 4 to 8 drops of rose essential oil
[Edit]Drying and Grinding Fresh Rose Petals - Choose roses that haven't been sprayed with pesticides. Since you'll be bathing with these roses, it's important to buy ones that haven't had any sort of chemicals sprayed on them. Try to find ones that say "organic" so you know they are chemical-free.[1]
- The color of the roses doesn't matter, so go with whichever ones you like.
- You can also use jasmine or lavender flowers if you want different scents or colors.
- Cut the roses after the morning dew has dried. Wait until the mid-morning or early afternoon to collect your roses to ensure that the dew from the nighttime has dried. This will ensure that your rose petals aren't soggy so that they dry out better.[2]
- Rinse off your roses and take the petals off the stem. Run your roses under cool water to get rid of any bugs or dirt. Carefully take the petals off the stems, watching out for thorns as you do.[3]
- If any petals look discolored or torn, throw them away.
- Spread 1-2 cups (128-256 g) of petals on a tray and let them dry for 4-5 days. Spread out your rose petals in a thin layer on a baking tray. Leave them on a flat surface in your home for 4 to 5 days until all of the petals look discolored, cracked, and smaller than when they started out.[4]
- You can also buy pre-dried rose petals at some home goods stores.
- Blend your dried roses for 1-2 minutes until they look like confetti. Pour your dried roses into a blender and pulse it 10-15 times. Stop blending when your rose petals look like shredded pieces of confetti.[5]
- If you used pre-dried rose petals, you don't have to blend them.
[Edit]Combining the Ingredients - Mix Epsom salt, Himalayan salt, and baking soda in a bowl. Combine 1 cup (128 g) of Epsom salt, 1.5 cups (192 g) of Himalayan salt, and 1 tbsp (14 g) of baking soda. Mix them together slightly with a wooden spoon to make sure they are evenly combined.[6]
- You can use regular sea salt instead of Himalayan salt if you want your bath salts to be white instead of pink.
- Add 4 to 8 drops of rose essential oil to the mixture. The more rose oil you put in, the more your bath salts will smell like roses. Use a wooden spoon to mix in the oil evenly throughout your salt mixture.[7]
- Essential oil is super concentrated. If you use too much, it could cause skin irritation.
- You can also use 4 to 8 drops of vanilla essential oil or lavender essential oil instead of rose essential oil to mix up the scent of the bath salts.
- Pour the dried petals into the salt mixture. Pour in your blended rose petals and mix up your bath salts with a wooden spoon. Try to combine the petals evenly throughout the mixture so the entire thing smells and looks the same.[8]
[Edit]Storing and Using Bath Salts - Store your bath salts in an airtight container in a cool, dry place for up to 2 years. As long as your bath salts don't get wet, they won't go bad. You can keep them around for a couple of years until they start to lose their freshness, so label them with the date you made them before putting them away.[9]
- Try keeping your bath salts in a cool, dry place, like your kitchen cabinet, instead of your moist bathroom.
- Use 2 oz (56 g) of bath salts per bath to make it smell and feel nice. Add your bath salts to a warm tub of water anytime you want a little more relaxation or calming smells. Epsom salt is great for reducing inflammation, and rose oil is great for evening out your skin tone and reducing redness.[10]
- Try using your rose petal bath salts when you feel sore or achey.
- Use your bath salts no more than once a week to avoid skin irritation.[11]
- Stop using the bath salts and talk to your doctor if you get any skin irritation or a rash.[12]
- Pour the bath salts into a clear glass jar for a gift. Try to stick with jars that are fairly small so you don't end up giving away all of your bath salts at once. Pick jars that have airtight lids so you can transport the bath salts and store them in the jar.[13]
- Most grocery stores have clear glass jars in the canning section.
- Write out a small note to attach to your gift. Cut out a small square of cardstock or construction paper, then punch a hole in the corner. Use a marker to write out "Thank You," "Happy Birthday," or "Happy Valentine's Day."[14]
- You can even draw a cute picture on the note if you'd like to.
- Attach the note to the jar with a ribbon for added decoration. Cut out a long length of ribbon. Wrap the ribbon around the jar and thread the hole-punched area of the card through one end of the ribbon. Tie the ribbon with a bow on the front of the jar.[15]
- Most craft supply stores have ribbon for sale.
[Edit]Things You'll Need - Baking tray
- Blender
- Bowl
- Wooden spoon
- Airtight container
- Glass jars
- Cardstock
- Ribbon
- Bath salts are easy to make in bulk, so they are great gifts or party favors.
[Edit]References |
| How to Make a Self Care Box Posted: 08 May 2020 09:00 AM PDT A self care box is a great way to give yourself some rest and relaxation. Think of it as a special tool kit for your mental, spiritual, and physical health. Pack it with things that make you happy, help you cope with tough emotions, or just help you wind down after a long day. There is no right or wrong way to make a self care box—whatever helps you manage your mind and body is perfect! [Edit]Choosing a Box - Decorate a shoebox to use as your self care box. Instead of tossing an old shoebox, recycle it into something you can use! Layer the outside of the box in decorate paper or cut out images from various magazines to make a collage. You can use also use paints, markers, or glitter glue to make it your own.[1]
- Decorating the box will transform it from something ho-hum into something special.
- The benefit of using a shoebox is that it's super easy to store under your bed, in your closet, or in any small nook.
- Use a decorative storage box or basket. Go to a local home goods or gift store and peruse some of the decorative boxes and baskets they have. Or, if you have a bunch of baskets stored in your home for holiday decor, use one of those. Pick one that's large enough to fit all of your preferred items but not so large that you can't store it in a place that's easily accessible.[2]
- For instance, if you want to be able to slide the box out from under your bed, select a box or basket that's not too tall.
- Pick a smaller container or pouch for portability. If you want to use your care box on the go, choose a small tupperware container or pouch that you don't plan to use for other purposes. A large makeup bag that you no longer use is perfect to fill up with goodies and store in your car, work desk, locker, or day bag.
- Note that you may want to focus on miniature items (like lotions and small writing pads) so you can fit all the items you want.
- Upcycle a cardboard shipping box. Reuse any cardboard boxes you have laying around from past moves or online orders. Wrap the outside in decorative paper and drape some pretty cloth along the inside to give it a special touch.
- You may want to reinforce the bottom of the box with duct or shipping tape so it can support any heavy items you might put in it.
[Edit]Selecting Sensory Items - Include hand or body lotion for calming self-massages. Choose a lotion that has a pleasant, calming scent for the maximum chill-out effect. Giving yourself a little shoulder, neck, hand, or foot massage may help calm any anxiety or other intense emotions you might be feeling. Self-massage is also a great way to wind down at the end of a stressful day![3]
- Travel-size lotions are a great option if you're making a small, portable self care kit.
- Avoid getting a push-pump lotion because something might hit the nozzle and you might end up with lotion inside your care box.
- Treat yourself by putting spa and beauty items in the box. Put soothing face masks, peels, makeup, nail polish, and hair masks into your box to give yourself a tranquil mini-spa day. Taking the time to beautify yourself is not only relaxing, but it can promote positive thinking (e.g., "I deserve this!" and "I am beautiful inside and out!").[4]
- Turn off your phone, light some candles, set up a comfy place for you to lay down, and put on calming music to give yourself the full day-spa experience at home.
- Store your favorite scented candles in the box for aromatherapy. Scented candles can be a powerful tool for refreshing your mind and calming your emotions, especially if you use them in tandem with other soothing actions like meditation or a bubble bath. Aromatherapy can help ease any stress or anxiety and help you wind down for a good night's sleep.[5]
- If you can't or don't want to have an open flame in your room, consider packing some small bottles of essential oils in your box instead.
- Lavender, pine, vanilla, rose, jasmine, and sage are all great scent choices to chill you out.
- Place your favorite bath bombs and bubble baths into the box. Give yourself the gift of a calming bath soak to ease your body and mind. Bubble bath gels, bath bombs, and soaking salts are all the perfect items to put into your box to remind you to slow down and enjoy some time in the tub.[6]
- Studies have shown that a soothing bathing ritual can help relieve depression, anxiety, and anger. On top of that, soaking in the tub will relax any physical aches and pains you might have.
- Pack a soft blanket and cozy socks or slippers into your box. If snuggling up on the couch makes you feel safe and relaxed, include a soft blanket or some cushy footwear into your box. If you still have a cherished childhood blanket, that's a great addition to your box![7]
- A blanket or slippers probably won't work for a small portable box, but you can still pack the cozy socks if you feel the need to warm your toes (and your spirit!) while you're away from home.
- Toss a stress ball into your box to squeeze away your worries. Purchase a stress ball or make your own by filling a balloon with rice or flour and tying it off. Studies have shown that squeezing a stress ball can help decrease anxiety and increase focus and attention.[8]
- A stress ball can also act as a fidget to help you stay focused at work or on-the-go.
[Edit]Including Emotional and Intellectual Elements - Make a list of your favorite songs and podcasts and put it in the box. Listening to your favorite power jams can brighten your mood almost instantly. Choose songs that uplift, energize, and empower you. As for podcasts, include some that remind of you things you care about (like art, spirituality, or crafts).[9]
- For instance, guided meditation and yoga podcasts are a great way to chill you out when you're feeling anxious.
- Keep a few of your favorite books in the box. Revisiting a cherished book can help you slow down and get in touch with yourself and things you care about. Pick books with positive messages like spiritual texts, positive psychology or self-help books, poetry compilations, and heartwarming classics.[10]
- If you're using a small box or portable pouch, you can probably find pocket-sized versions of your favorite books so they don't take up a lot of room.
- Adult coloring books are a great option to focus your mind and bring your stress levels down.
- Write down positive affirmations on note cards. Write some of your favorite inspirational quotes or sayings on cut-up strips of craft paper, sticky notes, or small note cards. These are helpful to look at whenever you're feeling depressed, unmotivated, sad, or anxious.[11]
- To choose your sayings and affirmations, think about what might lead you to go to the care box. For instance, if you feel anxious most days of the week, you might write: "I am safe, I am loved, and every breath I take fills my soul with light and ease."
- If you have some letters of encouragement from friends and family, feel free to include those instead of or in addition to your own affirmations.
- Collect photos of friends and family to remind you that you're loved. Store printed photos of loved ones in the box either secured in an envelope or in a photo album. Looking at the faces of loved ones can remind you how much you are loved and supported and quell any sense of loneliness you might experience.[12]
- For instance, if your Grandmother has always been your biggest fan and confidant, you might include a photo of her or of the two of you together.
- Store a diary in your box for journaling and self reflection. Keeping a journal and some pens in your box is a great way to incorporate self reflection into your self care regimen. Make it a special journal that you only use for self care (i.e., don't use it for scheduling or random notes that don't have to do with self care).[13]
- Consider dedicating a section of the journal for purging your emotions and reflecting, another section for affirmations, and another for gratitude lists.
- If drawing or sketching helps you ground yourself, get a blank-page journal without lines and stock up on markers or colored pencils.
- Place any religious or spiritual items into the box. If your religious or spiritual practice includes small totems or other items, place those into the box. That way, you can have easy access to them whenever you feel the need to pray or meditate.[14]
- Prayer beads, finger symbols, small statues, holy books, printed lines of scriptures, crystals, incense, and sage sticks are all great options.
- Include everything you need to set up a meditation altar. Put anything you use to meditate into the box so you have everything together and accessible. Incense, small statues, candles, crystals, essential oils, singing bowls, finger symbols, and a zafu (meditation cushion) can all enhance your meditation practice.[15]
- Meditation has been proven to improve your psychological and physical well being. It's especially helpful if you struggle with anxiety, depression, or addiction.
[Edit]Adding Items for Your Physical Wellbeing - Stash your favorite snacks in the box for a tasty, feel-good treat. Giving yourself a little treat can uplift your mood and be an act of self-nurturing. Dark chocolate, nuts, salty chips, and baked goods are great options to give your brain and body a little boost.[16]
- Even just a square of dark chocolate (the size of a matchbox) can release serotonin and other "happy molecules" that can help lift your mood.
- If you are prone to emotional eating or have an eating disorder, avoid putting snacks in your box so you aren't tempted to engage in any disordered or destructive behaviors.
- Load your box with calming and refreshing teas to sip some serenity. Lavender, holy basil, chamomile, and kava kava tea are all great calming herbal teas. If you're in need of some refreshing energy, opt for green tea, white tea, or citrus tea to perk you up.[17]
- The act of drinking a warm liquid is soothing and can help you get in touch with your inner state.
- Include tissues in your box for whenever you need a good cry. Sometimes a hearty crying session can make all the difference, so keep some tissues in your self care box for the times when you just need to let it all out. If your box is cramped for space, get a small packet of tissues that won't take up much room.[18]
- Studies have shown that crying actually slows your breathing and promotes the release of endorphins, helping you relax and feel better.
- Finished.
- Store your self care box in a place free of clutter or other things that might stress you out.
- If you live with other people, make sure they know your self care box if off limits—it's for you and you only! If you want to share items with them, go ahead, but make sure they know they can't rummage through it without your permission.
- Take a moment to brainstorm what makes you happy if you're undecided about what to put into your care box.
- If you often need reminding to slow down and take time for yourself, put your box in a place where you can see it (like your desk or bookshelf).
- Consider writing a letter to your future self and storing it in your box to be opened on a particular day or at a particular event.
[Edit]Warnings - Don't store any perishable or previously opened snacks in your box long-term because it might attract ants and other critters!
[Edit]References |
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