self-care
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self-care [2019/02/15 00:57] – Added martial arts to [Physical Exercise] kawaiipunk | self-care [2019/02/15 02:37] – [The TLDR 6-3-1 Rule] kawaiipunk | ||
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===== Activities of Daily Living ===== | ===== Activities of Daily Living ===== | ||
- | ==== The TLDR 6-3-1 Rule ==== | + | [[self-care:activities-of-daily-living|Activities of Daily Living]] includes topics about personal hygeine, sleeping, eating and nutrition, medication, housekeeping, |
- | At the [[https:// | + | |
- | ==== Personal Hygeine ==== | + | One example of a place to start when it comes to practicing self-care in your daily activities is the 6-3-1 Rule below. |
- | Personal hygiene involves those practices performed by an individual | + | |
- | ==== Sleeping ==== | + | ==== TLDR: The 6-3-1 Rule ==== |
- | Sleep hygiene recommendations include establishing a regular sleep schedule, using naps with care, not exercising physically or mentally too close to bedtime, limiting worry, limiting exposure to light in the hours before sleep, getting out of bed if sleep does not come, not using bed for anything but sleep and sex, avoiding alcohol as well as nicotine, caffeine, and other stimulants in the hours before bedtime, and having a peaceful, comfortable and dark sleep environment. | + | At the [[https:// |
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- | ==== Eating ==== | + | |
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- | ==== Medication ==== | + | |
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- | ==== Housekeeping ==== | + | |
- | Housekeeping refers to the management of duties and chores involved in the running of a household, such as cleaning, cooking, home maintenance, | + | |
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- | === Housecleaning === | + | |
- | Housecleaning includes activities such as disposing of rubbish, washing dishes, cleaning dirty surfaces, dusting and vacuuming. It may also involve some outdoor chores, such as removing leaves from rain gutters, washing windows and sweeping doormats. | + | |
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- | ==== Managing money ==== | + | |
- | === The basics === | + | |
- | Managing your personal finances can be a difficult task. On the most basic level, it is a good idea to keep track of your income and your expenses (i.e. the money you spend). It's useful to try and review this every month or even every week if possible. If your expenses are significantly higher than your income, then you will start to accumulate debt and get into serious financial difficulty. | + | |
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- | === Choosing a bank account === | + | |
- | It can be hard to find a bank, building society or credit union that aren't contributing to destroying the planet and it's inhabitants. Often it is the case of picking the least worst option. Here are some financial institutions that are probably better than your average evil megacorp bank: | + | |
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- | * [[https:// | + | |
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- | === Accounting/ | + | |
- | In order to help manage your finances, it may help to do some additional accounting. The easiest way to do this is using free and open source software. | + | |
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- | == Desktop == | + | |
- | * [[https:// | + | |
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- | * [[https:// | + | |
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- | * [[https:// | + | |
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- | === Dealing with debt === | + | |
- | Finding yourself in debt can be a really serious situation. It can mean you may end up homeless or make mental health problems worse or get you a visit from the state' | + | |
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- | == Organisations that can help wih debt == | + | |
- | * https:// | + | |
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- | * https:// | + | |
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- | === State benefits or welfare === | + | |
- | If you are entitled to state benefits, you shouldn' | + | |
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- | ==UK== | + | |
- | In the UK, we have seem the erosion of the welfare system after 30 years of neo-liberal capitalism. [[https:// | + | |
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- | If you are a new claimant you will automatically signed up for Universal Credit which can pay various types of benefits including unemployment and housing. Remember that when you give information online or in an interview, everything it will be recorded | + | |
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- | Remember that you are entitled to be accompanied to the jobcentre by at least one person (the advisors will sometimes complain if you bring more than one person). Bring a friend, family member, comrade or union rep with you (much intersection there) if you feel uneasy about anything or are worried you are in trouble. Keep all of the paperwork you get and make a log (with dates and times) of anything unusual or worrying about your case. Always let the job centre know as soon as possible if you miss an appointment. | + | |
- | ==== Moving within the community ==== | + | |
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- | ==== Food Safety ==== | + | |
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- | ==== Preparing meals ==== | + | |
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- | ==== Grocery shopping ==== | + | |
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- | ==== Communication ==== | + | |
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===== Approaches ===== | ===== Approaches ===== | ||
- | ==== Physical Exercise ==== | + | [[self-care: |
- | Exercise is any bodily activity | + | |
- | === Aerobic Exercise === | + | ---- |
- | Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, playing tennis, continuous training, and long slow distance training. | + | |
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- | === Anaerobic Exercise === | + | |
- | Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and tone muscles, as well as improve bone strength, balance, and coordination. Examples of strength moves are push-ups, pull-ups, lunges, and bicep curls using dumbbells. | + | |
- | * Bodyweight exercises are strength training exercises that use the individual' | + | |
- | * Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. | + | |
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- | === Flexibility Exercise === | + | |
- | {{ :whole-body-stretching-routine.png? | + | |
- | Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury. Each stretch should be held for a minimum of 10–20 seconds and stretched to the point of mild discomfort but not pain. | + | |
- | * Stretching is a form of physical exercise in which a specific muscle or tendon is deliberately flexed or stretched in order to improve the muscle' | + | |
- | * Yoga is a physical activity consisting largely of postures called asanas, often connected by flowing sequences called vinyasas, sometimes accompanied by the breathing exercises of pranayama, and usually ending with a period of relaxation or meditation. Yoga combined with a light walk form part of cool-down routines. You should cool down in the evenings, after exercising. | + | |
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- | === Martial Arts === | + | |
- | Martial Arts can be a great way to get all of the exercise you need whilst building confidence and learning how to better defend yourself and your friends, family and comrades when in physical danger. It can involve and is complemented by all of the types of exercise above. There are many different types of Martial Arts practices and many many people cross-train in more than one style. Here is a small selection: | + | |
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- | * [[https:// | + | |
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- | * [[https:// | + | |
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- | * Brazilian Jiu-Jitsu - Grappling - Ground based - A martial art primarily for fighting when on the ground (after taking your opponent to the ground or being taken down yourself). It is highly technical and takes a long to time to get decent at but can save your life in a self defence situation. Most Mixed Martial Arts fighters train in Brazilian Jiu-Jitsu alongside some form of striking style. | + | |
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- | == Finding somewhere to train == | + | |
- | Sometimes it can be hard to find a good gym to train in that is welcoming. Avoid anything that is super macho and look for places that do mixed gender classes. Recommendations from people you know are best. Don't be afraid to sign up for some beginner classes at various gyms until you find something that suits you. Many gyms have ridiculously cheap beginner sessions as they hope that anyone who enjoys their space will sign up for full price membership in the long term. | + | |
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- | Alternatively, | + | |
- | ==== Healthy Diet ==== | + | |
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- | A healthy diet is a diet that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, | + | |
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- | === Vegetables and Fruit (1/2) === | + | |
- | A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) and peas; and citrus fruits. | + | |
- | * **Keep fruit where you can see it** - Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth. | + | |
- | * **Choose a whole fruit, instead of juice** - An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice. | + | |
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- | === Carbohydrates (1/4) === | + | |
- | The amount of carbohydrate in the diet – high or low – is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries. | + | |
- | * **Start the day with whole grains** - Try porridge or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving. | + | |
- | * **Use whole grain breads for lunch or snacks** - Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain. | + | |
- | * **Look beyond bread** - Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa. | + | |
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- | === Protein (1/4) === | + | |
- | Because protein is found in an abundance of foods, many people can easily meet this goal. However, not all protein “packages” are created equal. Because foods contain a lot more than protein, it’s important to pay attention to what else is coming with it. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. | + | |
- | * **Get your protein from plants** - Eating legumes, nuts, seeds, whole grains, and other plant-based sources of protein is a win for your health and the health of the planet. Make sure that you mix up your sources so no “essential” components of protein are missing. | + | |
- | * **Upgrade your sources of animal protein** - Poultry, seafood and eggs are your best bet. Eat dairy in moderation (once per day), eat red meats in limited amounts and avoid processed meats. | + | |
- | ==== Mindfulness | + | ===== Further Reading ===== |
- | Mindfulness is the psychological process of bringing one's attention to experiences occurring in the present moment, which one can develop through the practice of meditation and through other training. There are several exercises designed to develop mindfulness meditation, including the use of guided meditations. One method is to sit on a straight-backed chair or sit cross-legged on the floor or a cushion, close one’s eyes and bring attention to either the sensations of breathing in the proximity of one’s nostrils or to the movements of the abdomen when breathing in and out. In this meditation practice, one does not try to control one’s breathing, but attempts to simply be aware of one’s natural breathing process. When engaged in this practice, the mind will often run off to other thoughts and associations, | + | |
- | ==== Pain Management | + | ==== In-the-Moment Resources |
- | ==== Stress Management ==== | + | Feeling crummy //right now// and not sure what to do about it? Give these links a try. |
- | ==== Personal Development ==== | + | * [[http:// |
+ | * The page guides you through a series of simple questions meant to help you check in with yourself and what you might need in a particular moment when you are feeling upset. | ||
self-care.txt · Last modified: 2020/03/15 18:30 by maro