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self-care [2019/02/15 00:03] – Added to [Managing money] kawaiipunkself-care [2020/03/15 18:30] (current) – [Health care] maro
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-Note: The information on this page is based on our personal and collective experiences. What works for the authors of this page, may not be right for you. Use common sense and look after yourself. When it comes to health, always seek the advice of a trained medical professional if possible.+Note: The information in this section is based on our personal and collective experiences. What works for the authors of this page, may not be right for you. Use common sense and look after yourself. When it comes to health, always seek the advice of a trained medical professional if possible.
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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 hygeinesleepingeating and nutrition, medication, housekeeping, managing money, moving, food safety, preparing meals, grocery shopping, and communicationMany of the topics in this section provide examples of what tasks may be part of someone'day to day life and may be useful when trying to achieve personal self-care goals
-At the [[https://en.wikipedia.org/wiki/Chaos_Communication_Congress Chaos Communications Congress]], hackers are encouraged to follow the 6-3-1 rule. That means a minimum of six hours of sleepthree meals per day and one showerIt's sometimes easy to forget the basics of caring for one'self and those around you. This is a good basic starting point for most people.+
  
-==== 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 to care for one's bodily health and well being, through cleanliness. Practices that are generally considered proper hygiene include bathing regularly, washing hands regularly and especially before handling food, washing scalp hair, wearing clean clothing, brushing teeth, cutting finger nails, covering one's mouth when coughing, disposal of soiled tissues appropriately, making sure toilets are clean, and making sure food handling areas are clean, besides other practices. People tend to develop a routine for attending to their personal hygiene needs.+
  
-==== Sleeping ==== +==== TLDR: The 6-3-1 Rule ==== 
-Sleep hygiene recommendations include establishing a regular sleep schedule, using naps with carenot 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 comenot 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 peaceful, comfortable and dark sleep environment+At the [[https://en.wikipedia.org/wiki/Chaos_Communication_Congress | Chaos Communications Congress]]hackers are encouraged to follow the 6-3-1 rule. That means a minimum of six hours of sleep, three meals per day and one shower. It's sometimes easy to forget the basics of caring for one's self and those around you. This is good basic starting point for most people.
  
-==== Eating ====+----
  
-==== Medication ====+===== Approaches =====
  
-==== Housekeeping ==== +[[self-care:approaches|Approaches to Self-Care]] includes specific recommendations for activities that may increase mood, energy levels, and physical and mental health. The topics in this section include covering different types of physical exercisesuggestions for healthy eating, activities to support mental wellness such as mindfulness and stress management, as well as ideas about personal development.
-Housekeeping refers to the management of duties and chores involved in the running of a household, such as cleaning, cooking, home maintenance, shopping, laundry and bill payment.+
  
-=== 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.+
  
-==== Managing money ==== +===== Health care =====
-=== 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.+
  
-=== Choosing a bank account === +[[https://fourthievesvinegar.org|Free medicine for everyone]] People are disenfranchised from access to medicine for various reasons. To circumvent thesewe have developed a way for individuals to manufacture their own medications. We have designed an open-source automated lab reactor, which can be built with off-the-shelf parts, and can be set to synthesize different medications
-It can be hard to find a bankbuilding society or credit union that aren't contributing to destroying the planet and it's inhabitantsOften 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:+
  
-[[https://www.unity.co.uk/ | Unity Trust]] - UK - £6 per month fee - Slow to get setup - Ethical finance policy+[[http://www.frankshospitalworkshop.com/organisation/biomed_documents/Where%20there%20is%20no%20Doctor%20-%20David%20Werner.pdf|Where There Is No Doctor: a village health care handbook by David Werner]]
  
-[[https://www.co-operativebank.co.uk| The Co-operative Bank]] - UK - Basically not a real co-op - Ethical finance policy +[[https://platform.code4health.org/#/|Code4Health]] The Code4Health Platform provides an open sandbox environment for anyone who wants to discoverdemonstrate, test or build health and care solutions by simulating a wide range of open systems and services you are increasingly likely to find in UK health and care.
- +
-* [[https://www.nationwide.co.uk/ | Nationwide Building Society]] - UK - Elected board but not very democratic - Good online banking site +
- +
-* [[https://www.bristolcreditunion.org/ | Bristol Credit Union]] - UK (Bristol, Bath & North East Somerset, North Somerset and South Gloucestershire) - Fees for Debit card and ATM withdrawals - Ethical finance policy +
- +
-=== Accounting/finance software === +
-In order to help manage your financesit may help to do some additional accounting. The easiest way to do this is using free and open source software. [[https://en.wikipedia.org/wiki/Double-entry_bookkeeping_system | Double-entry bookkeeping system]] may seem a very complicated system at first but once you get set up, it can really help you make good financial decisions. For example, you can even financially plan for months and even year's in advance when you have enough data. +
- +
-== Desktop== +
-* [[https://www.libreoffice.org/discover/calc/ | LibreOffice Calc]] (it would be good to start with some sort of template spreadsheet) +
- +
-* [[https://www.gnucash.org/ | GNUcash]] +
- +
-* [[https://firefly-iii.org/ | Firefly III]] +
- +
-== Android ==  +
- +
-== iOS == +
- +
- +
-==== Moving within the community ==== +
- +
-==== Food Safety ==== +
-[[https://www.food.gov.uk/food-safety]]  +
- +
-==== Preparing meals ==== +
- +
-==== Grocery shopping ==== +
- +
-==== Communication ====+
  
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-===== Approaches ===== +===== Further Reading =====
- +
-==== Physical Exercise ==== +
-Exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. +
- +
-=== 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. +
- +
-=== 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's own weight to provide resistance against gravity. +
-  * 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. +
- +
-=== Flexibility Exercise === +
-{{ :whole-body-stretching-routine.png?direct&300|}} +
-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's felt elasticity and achieve comfortable muscle tone. Stretching combined with pulse-raising activities form part of warm-up routines. You should warm up in the morning, before exercising. +
-  * 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. +
  
-==== Healthy Diet ==== +==== XR Resources ====
-{{ :hepjan2015.jpg?nolink&400|}} +
-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, micronutrients, and adequate calories. A healthy diet contains mostly fruits, vegetables, and whole grains, and includes little to no processed food and sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-animal source of vitamin B12 is needed for those following a vegan diet.+
  
-=== Vegetables and Fruit (1/2=== +Extinction Rebellion (XRhas many wonderful resources on self-care and well-being.
-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.+
  
-=== Carbohydrates (1/4) ===  + [[https://rebellion.earth/act-now/resources/wellbeing/|General Well-being resources]]
-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 sugarChoose 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.+
  
-=== Protein (1/4) === + * [[https://docs.google.com/document/d/1Fe4WQxIHJfpUeLVLKs4R6aGCUdBU0ri6RqpIowbD3ew/edit#heading=h.1cmvtugnlcnb|Post-Action Wellbeing and Resilience]]
-Because protein is found in an abundance of foods, many people can easily meet this goalHowever, not all protein “packages” are created equalBecause foods contain a lot more than protein, it’s important to pay attention to what else is coming with itChoose 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 ==== + * [[https://docs.google.com/document/d/1K1NHDfxkHaeLT86wwfloGp5J7hXtKo4BIPhb0tSLAe0/edit|XR Support Roles]]
-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 trainingThere 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, and if this happens, one passively notices that the mind has wandered, and in an accepting, non-judgmental way, returns to focusing on breathing. In body-scan meditation the attention is directed at various areas of the body and noting body sensations that happen in the present moment.+
  
-==== 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://www.philome.la/jace_harr/you-feel-like-shit-an-interactive-self-care-guide/play|"You Feel Like Shit" - an interactive self-care guide by jace_harr]] 
 +     * 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.1550189017.txt.gz · Last modified: 2019/02/15 00:03 by kawaiipunk