In last week’s article, Self-Care Sundays!, I went over some ways that we can get caught in the trap of neglecting ourselves. By using either the lessons taught to us in our youths by our caregivers or by the unhealthy habits we’ve cultivated in our day to day routines from not-so-stellar role models.
This week I’d like to talk about some of the self-care rituals I’ve created and how I’ve developed them. But also why they are important in their own specific ways. Hopefully, my routines will give you some ideas and the motivation to start and cultivate your own self-care rituals. So, lets hit the ground running with exercise.
I started running in my early thirties. But it wasn’t until fairly recently that it’s become a part of my self-care routine. This is partly due to me only recently starting my self-care routine. But also because running has become a place where I’ve learned how to reach and set goals. The pleasure of finding the ease in the work of the longer runs, as well as the friendships I developed with my running buddies along the way.
In my youth, teenage years and twenties, I was lazy. I was adverse to work, all kinds and clocked so many hours playing video games that I don’t like to think what I could have accomplished had I utilized that time towards more productive ends. But I was also living with the effects of years of neglect and abuse. I had no direction, and no one I felt I could turn to for guidance or to help develop a healthy hobby. To give me advice and direction on where to go or what to do with my life. So I was doing the best I could with what I had and what I had was a lot of free time and video games. In short, I needed to get out from in front of a screen and get some fresh air.
So I started running. I began after my divorce and I feel was a way of dealing with some of the guilt I was harboring for leaving my ex-wife (she had started running shortly before we broke up). Later it would become a way for me to find peace while being in the midst of stress. An apt metaphor for life, but it also represented connection with others, as I had picked up a handful of running buddies along the way.
But it became part of my self-care routine because I really began enjoying just being on the road. Not only the fond memories and my feet pounding on the pavement, but also reconnecting with the parts of me that want to take care of myself and my physical health. I finally felt like I had an outlet to making a healthy physical change to my routine. Making my physical health a priority was a step towards making peace with the parts of my neglected self that were paralyzed by the fear of being neglected. The part that was in front of a screen, beer in hand, avoiding the work we all have to get after in life.
Stretch it Out
Yoga was another way for me to reconnect with myself, only for different reasons than with running. I had experienced a lot of traumatic events in my childhood. So much so that I was in a constant state of dissociation from the time I was eight, until very recently. Fear and anxiety were emotional states that were always humming softly in the background. Save for the times that they made their way front and center to my emotional body. Then I was plunged back into reliving the traumatic emotions I experienced in my youth.
Whenever I stepped foot inside my body, the immediate and intense urge to use a method to self sooth would come crashing in. Drinking coffee and alcohol being two of my go tos, but video games and anti-anxiety meds and other forms of distraction were also outlets I used to sooth. I rarely touched anyone and feared being touched by others due to my lack of trust. Most of my trauma happened at the hands of my caregivers. My body was a place filled with paralyzing fear and horror.
When I started practicing yoga regularly, I had only ever done it once before and it was not a good experience. I went with my sister, I was hungover, in a gym where everybody working out was staring at us and in front of a picture window where harsh rays of sunlight where beating down on us. It was an unforgiving hour.
I’m not sure why I started again after the last experience. But when I began my practice in earnest, it was different in almost every way. I went to the Y, where they had just built a new facility and class was held in the ballet studio. The room was large, spacious and private. There was soft light from LED candles placed around the mirror adorned walls of the studio. Soothing, ambient music was playing quietly in the background while the instructor walked among the students correcting postures with a polite and gentle touch. This was the place I learned that under certain circumstances, I could learn to come home to my body again. To trust myself and others.
Since, I’ve started my own practice at home. It’s been an indispensable way to connect more fully with my senses. I usually burn a candle while I practice, to help to engage more of my awareness and be wholly present in my body. And it’s still tough work. But reconnecting and being present in my body while knowing I’m safe as I am has opened up new ways of staying present with my emotions and learning to trust that safety. My body no longer feels unsafe.
Eating and Cooking Healthy Meals
Food was another way to reconnect with myself. My unhealthy relationship with food started almost from day one. I was always overweight growing up. I ate for flavor instead of nutritional value and was never given proper direction on how to cook for myself, or what healthy foods to eat were.
In my teens and twenties, I ate fast food and takeout almost every night and was always drinking beer. At least a six pack a night and my early thirties weren’t much better. I have a sweet tooth too, so I had zero self control when it came to eating sweets. I would eat chocolate almost as much as I drank beer. My family never taught me how to prepare meals, so when I was on my own at 19 I had no idea what I was doing with regards to my nutritional needs. I was completely in the dark when it came to my food choices.
I decided to become vegan about five years ago which I still mostly am. Only on occasion will I have dairy when I’m not cooking for myself. On Sundays, I choose a special meal to cook, something different, or something I wouldn’t normally cook for myself as a treat. I go shopping for the ingredients the night before and usually grab a seasonal beer to pair with dinner. I also make a dessert for myself to round out the experience.
My boundaries with food were so poor that I had no appreciation of the food I had been eating. And if I continued to follow that path I would most definitely have developed some health issues. I eat more healthfully now, since becoming vegan, and my self-care dinners have really come to embody the new relationship I’m forging with the ways I’m choosing to nourish my body.
I’m learning to enjoy the food I eat. The process of making something special for myself and the research of finding something that is appealing to me. I’m learning to nourish my body as well as the experience surrounding the food I eat. Replacing the confusion and fear of not knowing how to care for one of my most basic needs with confidence and joy.
Atmosphere Matters, So Does Tea
Candles and tea are other ways in which I’ve set the tone for my evening meal and post-meal experience. I’ve always enjoyed the ambient lighting provided by candle light, and since my most traumatic experiences happened at night, the cozy setting helps to ease some of the stress the evening sometimes brings.
Tea, herbal, is another way to set a relaxing tone to the evening while unwinding after dinner. I had been so used to being wound up from drinking so much caffeine during the day that I needed to drink five to six beers at night just to relax. Herbal tea is a healthy and tasty way for me to wind down at the end of the day. The one beer I have at dinner and the tea I have at night are ways I’m setting healthy boundaries around the ways I handle my stress levels. They are more for taste and enjoyment now, instead of relying on something to calm me down.
Rest and Good Tunes
And finally, music and sleep. I usually listen to something soothing while eating, without words and I make sure to get at least eight hours of sleep. So I get to bed at a sound hour. Music was the first way I learned to relate to my emotions and listening to music without words helps me to attune to how I’m feeling in the present while setting a relaxing environment, not unlike the yoga studio I would first practice in. While as I’ve said before, much of my trauma happened during the night so getting enough sleep is essential for my emotional well being.
Make a Day of It
These are the rituals of my self-care Sundays. They have evolved from when I first started practicing them. I plan on changing a few things up after I pay down some debt, but essentially they are ways to attune to my emotional well being. But also reparenting myself around the areas of my life that have been neglected. First by my caregivers, but then by me as I carried on their legacy of abuse and neglect of myself.
I needed to learn how to trust myself again after all I had been through and put myself through. It isn’t easy, but the more I persist and kept showing myself that I’m here, I care, the more trust I, slowly but surely am building and ease and confidence takes the place of fear and the emptiness that the neglect left.
And in a way, I’m cultivating hope for the future. Something Tara Brach calls resourcing. I’m now looking forward to my self-care days and rituals. The calm and comfort that I’m cultivating on Sundays I’m now able to call on those feelings and resources throughout the week. Whether I’m in the middle of a busy day at work, or struggling with a tough run, I can call on the good memories of days past or on future plans.
I hope I’ve painted a picture of how I’ve attuned to my needs and maybe inspired some readers to start their own rituals. I’d also like to add that it takes persistence and a little tenacity. As I’ve said above it wasn’t without some struggle, which is counter intuitive to finding ease but feeling at ease isn’t easy. If you are like I was, living with a constant sense of vigilance, relaxing isn’t second nature. So be persistent! It takes time but with a little consistent self-care you’ll be able to attune to your needs and maybe loosen the grip of your fear, whatever form it may be taking. All you need to do is listen inward and show some kindness. Peace : ]
Image Credits: “2015-03-18c What do I do for self-care — index card #self-care #happiness #comfort” by sachac is licensed under CC BY 2.0