summer self-care

Summer self-care starts with self-reflection. We hear those buzz words all around us in the mental health community, self-care, but what does that really mean? This month we will explore what self care really looks and feels like as a full time therapist.

Diving headfirst into summer means acknowledging that things can shift and we have the ability to adapt. Summer tends to change schedules, ours included. Vacations, trips, camps, family, reunions, obligations, school/classes all come into play. We adapt daily to these changes and have to find a way to check in with ourselves along the way so we don't begin to burn out. That is where the idea of self-care comes into play. The ability to create pockets of space to check in with ourselves and replenish our energy reserve. 

As full time trauma therapists we have to start to attune to the things that feel draining vs energizing. Sometimes taking time off can be an energizing break, while other times it can be the most draining part of the week. We zoom in on adding in adaptive or removing maladaptive from our schedules when we can.  So where do we start with this, and how? Notice the things about work that feel energizing: new cases, conceptualizations, attending a conference, new courses or content, consultation, incorporating creative expression or movement. We learn and grow then intentionally take that energy back to our clients. 

Continuously throughout the entire year, particularly over the summer there is an urgency with checking in with yourself. Are you noticing any signs of burnout, are you dissociating more in session? How much self-doubt is surfacing? Check in with your outlook and sense of satisfaction. Is there dread coming up throughout the week? If there is a siren going off in your mind right now with some of these, it may be time to check in with you summer self care. 

Take care of yourself, inside and out! Here are some quick tips for summer time self care:

1. Get outside more 

2. Move- bilateral movement in your daily life can go a long way

3. Connect to those around you- near and far

4. Protect pockets of space for things that bring you joy, your time matters

Tips from our in house nutrition specialist:

1. "Rethink Your Drink & Added Sugar"

"Rethink your Drink" is a campaign to encourage people to decrease their consumption of sugar-sweetened beverages and increase their intake of water, fruit-infused water, or milk. Sugar-sweetened beverages contain added sugar (white table sugar). This type of sugar is typically added to food or drinks to enhance flavor or altering texture. You will typically find added sugar in baked goods, dressings/sauces, and snack mixes such as trail mix. However, our bodies do not need added sugar to sustain life. Our bodies rely on naturally occurring sugar to give us energy, to help our brains function, and to sustain muscle mass. So where do we find naturally occurring sugar? The main food groups that contain naturally occurring sugar are grains, fruits, vegetables, and dairy products. All play a vital role in caring for our bodies properly. 

2. Fiber, Fiber, Fiber - If your gut isn't happy, you're not happy 

Fiber, what is it exactly and why do our bodies need it? Fiber is found in plant based foods such as vegetables, fruits, nuts, beans/lentils, and whole grains. Foods that are high in fiber contain 4 or more grams. For example, raspberries are considered to be high in fiber because 1/2 cup contains 4 grams. Fiber aids in digestion and keeps things moving along in our system. Adding fiber to your diet can also help regulate blood sugar and help you notice fullness after a meal. This small change can increase your body awareness and honor it when it feels hungry or full. If you do choose to add fiber to your diet, be sure to increase your water consumption. Your body will thank you. 

3. Intuitively Eat 

Intuitive eating is the definition of self-care and the opposite of what "fad diets" typically recommend. Intuitive eating is about honoring your body, tuning into your hunger and fullness cues, and eliminating any type of "rule" we may put on ourselves in regards to eating. This approach emphasizes that our bodies know what and when we need it. Slowwww down at meal times and assess hunger before meals and satiety as you eat. It is also important to not give food or drinks a label such as good, bad, forbidden, or allowed. Try viewing food or drinks as nutritious versus less nutritious. Focus on the contents within the food and if it is more nourishing or less nourishing for your body. 

Just like we reiterate to our clients, it is important that we model it as well:

You matter, you are valued and you are worth taking care of.