Self-Care All-in-One For Dummies

Description

Take charge of your personal health and well-being with this trusted, all-in-one guide to self-care There's an old saying that goes, "You can't pour from an empty cup." It means that you can't take care of others unless you take care of yourself. And it's never been truer than it is today. In Self-Care All-in-One For Dummies, you'll master the fundamentals of making sure that your cup is always full, so you can give to others without draining your reserves of energy and health. From mindfulness to resilience, fitness, and clean eating, this comprehensive resource takes a holistic look at what it means to take care of yourself and offers you a how-to guide to healthy and fulfilling behaviors. In this book, you'll find • Concrete strategies for incorporating self-care practices into your busy, everyday life • Discussions of how to manage stress and maintain a mindful and calm demeanor and attitude in the face of modern challenges • An emphasis on being kind and gentle with yourself, ensuring that you don't hold yourself to an impossible or unrealistic standard We're all looking to improve our lives, lift our spirits, and increase our well-being. Self-Care All-in-One For Dummies proves that, while perfection may be out of reach for all of us, you can make meaningful progress toward happiness and fulfilment by taking small, manageable steps towards a calmer, more grounded you. Cover Title Page Copyright Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here Book 1: Being Present through Mindfulness Chapter 1: Discovering Mindfulness Understanding the Meaning of Mindfulness Looking at Mindfulness Meditation Using Mindfulness to Help You Chapter 2: Enjoying the Benefits of Mindfulness Relaxing the Body Calming the Mind Soothing Your Emotions Uplifting Your Spirit Knowing Thyself: Discovering Your Observer Self Chapter 3: Making Mindfulness a Daily Habit Discovering the Secret to Change Exploring Your Intentions Chapter 4: Humans Being Versus Humans Doing Delving into the Doing Mode of Mind Embracing the Being Mode of Mind Combining Being and Doing Being in the Zone: The Psychology of Flow Encouraging a Being Mode of Mind Chapter 5: Using Mindfulness for Yourself Using a Mini Mindful Exercise Using Mindfulness to Look After Yourself Chapter 6: Using Mindfulness in Your Daily Life Using Mindfulness at Work Using Mindfulness on the Move Using Mindfulness in the Home Book 2: Treating Yourself with Compassion Chapter 1: Exploring Self-Compassion Befriending Yourself: A Splendid New Relationship Understanding Self-Compassion Looking at the Yin and Yang of Self-Compassion Asking the Fundamental Question of Self-Compassion Activating Your Secret Weapon for Safety, Warmth, and Connection Introducing the Mindful Self-Compassion Program Chapter 2: The Self-Compassion Road Ahead Why Self-Compassion Isn’t Always Easy Getting the Most Out of a Self-Compassion Practice The Four Noble Truths: A Buddhist Perspective on Being Human Finding What You Need to Feel Safe and Courageous Chapter 3: Common Humanity: Connection and Belonging The Inescapable Truth: We Need Each Other Acknowledging Our Universal Human Need Two Tasks to Embrace Common Humanity Practice: Just Like Me Chapter 4: Cultivating Your Innate Kindness We All Just Want to Be Happy Investing in Your Capacity to Be Kind Practice: Lovingkindness for a Loved One Chapter 5: Discovering Core Values: Your Inner Compass Core Values Guide Us and “Re-Mind” Us Dark Nights and Dark Clouds: Wisdom Gleaned from Life’s Challenges Book 3: Facing Challenges with Resilience Chapter 1: Embarking on the Journey to Resilience Noting That Resilience Is for Everyone Figuring Out the Factors That Determine Resilience Understanding What Resilience Is Not Breaking the Victim Cycle Chapter 2: The Basis of Resilience: Harmony Versus Stress Understanding the Perpetual Quest for Harmony Examining the Stress Response Feedback Loop Living in Disharmony: The Real Stress Expecting a Good Outcome Is the Key Coping to Adapt, or Not Harmonizing Stress and Becoming Resilient Chapter 3: Developing Mental Toughness and Clarity What Kind of Mindset Do Resilient People Have? Fixed Versus Growth Mindsets When It Comes to Resilience Developing Mental Toughness Accessing Mental Clarity Chapter 4: Achieving Emotional Equilibrium Emotions Exist for a Very Good Reason How Emotions Influence Perception and Coping Evaluating Your Feelings Choosing to Manage Your Emotions Calming Your Emotions By Calming the Stress Response Shifting to Positive Detachment and Reappraisal Enhancing Your Self-Awareness and Willingness to Grow Always Choosing Love Chapter 5: Improving Your Relationship with Yourself Connecting Resilience with Self-Worth Believing in Your Worth Noting Self-Criticism Evaluating Your Self-Value Starting to Take Action Taking Care of YOU Allowing Love In Book 4: Feeling Better with a Bit of Fitness Chapter 1: Cardio Crash Course: Getting the Right Intensity Comparing Aerobic and Anaerobic Exercise Understanding the Importance of Warming Up and Cooling Down Using Simple Methods to Gauge Your Level of Effort Measuring Your Heart Rate Chapter 2: Exercising Outdoors Walking for Fitness Running: Get Up and Go Bicycling Around Exercising in Water Chapter 3: Strengthening and Lengthening Your Muscles Why You’ve Gotta Lift Weights Flexibility Training: Getting the Scoop on Stretching Exploring Stretching Techniques Still Life: Doing Static Stretching Chapter 4: All about Yoga Looking at What Yoga Can Do for Your Body Finding a Yoga Style That’s Right for You Getting Started Trying a Yoga Routine Chapter 5: Choosing an Exercise Class or Virtual Workout Getting Through When You Haven’t a Clue: Taking an Exercise Class Working Out with an Onscreen Instructor Book 5: Providing Your Body with Top-Notch Nutrition Chapter 1: Eating Clean for a Healthier Body, Mind, and Soul What Clean Eating Really Is Considering the Dangers in Processed Foods Surveying the Benefits of Eating Clean Chapter 2: Applying Eating Clean Principles to Daily Living The Principles of Clean Eating Managing Cravings and Feelings of Deprivation Chapter 3: Nutrition Basics: You Really Are What You Eat Figuring Out What Your Body Needs (And What It Doesn’t Need) Considering the Roles of Proteins, Carbs, and Fats Getting the Vitamins and Minerals You Need to Stay Healthy Protecting Your Health with Fiber Water: The Essential Nutrient Chapter 4: Eat More, Eat Often Listening to Your Body Getting Started with Good Food Choices Book 6: Scaling Back the Stress in Your Life Chapter 1: Getting a Handle on the Causes and Effects of Stress Experiencing a Stress Epidemic? Understanding Where All This Stress Is Coming From Looking at the Signs and Symptoms of Stress Understanding How Stress Can Make You Sick Chapter 2: Relaxing Your Body Stress Can Be a Pain in the Neck (And That’s Just for Starters) Breathing Away Your Tension Tensing Your Way to Relaxation Mind over Body: Using the Power of Suggestion Stretching Away Your Stress Massage? Ah, There’s the Rub! Taking a Three-Minute Energy Burst More Ways to Relax Chapter 3: Finding More Time Determining Whether You Struggle with Time Management Being Mindful of Your Time Becoming a List Maker Minimizing Your Distractions and Interruptions Getting around Psychological Roadblocks to Time Management Letting Go: Discovering the Joys of Delegating Buying Time Chapter 4: Stress-Reducing Organizational Skills Figuring Out Why Your Life Is So Disorganized Clearing Away the Clutter Organizing Your Space Organizing Information Keeping Your Life Organized Chapter 5: De-Stressing at Work Reading the Signs of Workplace Stress Knowing What’s Triggering Your Work Stress Making Positive Changes to Control Your Workplace Stress Taking Advantage of Company Perks Coming Home More Relaxed (And Staying That Way) Book 7: Reining In Online Activities Chapter 1: Defining and Overcoming Internet Addiction in a Nutshell Defining Behavioral Addiction Understanding How and Why People Get Addicted to Screens and the Internet Digging into Digital Devices and the Internet Recognizing the Threats Identifying the Signs and Symptoms of Internet and Screen Addiction Recovering from Internet and Screen Addiction Balancing Technology with Real-Time Living Chapter 2: Discovering What Makes the Internet and Smartphones So Addictive Eyes on the Prize: Factors Involving Focus on a Screen The Good (or Bad) Stuff: Factors Involving Content This Must Be the Place: The Internet as the Car, Map, and Destination The Human Factor: The Internet as a Digital Drug Chapter 3: Examining the Addictive Nature of Social Media A Social Network: A Rose by Any Other Name Recognizing What Makes You Come Back to Social Media for More Seeking Communication and Self-Esteem — But at a Price Seeing Why Social Media Can Be Counter-Social Finding Relief: Life beyond Social Media Chapter 4: The Endless Stream: Binge Watching TV and Online Entertainment Missing Your Life While Being Entertained: The Ease of the Binge Looking at Other Problems of Watching TV All the Time It’s a Choice: Screening the Stream Chapter 5: Adopting Self-Help Strategies Remembering That Life Isn’t Lived on a Screen Disrupting Your Tech Habits with a Digital Detox Monitoring and Limiting Your Time and Content on Screens Establishing Values-Based Tech Use Removing Notifications and Addictive Apps Filling Your Life with Real-Time Activities Index About the Authors Connect with Dummies End User License Agreement List of Tables Book 1 Chapter 1 TABLE 1-1 Relaxation versus Mindfulness Book 4 Chapter 1 TABLE 1-1 Perceived Exertion Book 5 Chapter 1 TABLE 1-1 The Six Degrees of Clean Eating Book 5 Chapter 2 TABLE 2-1 Flavorful Clean Foods Book 5 Chapter 4 TABLE 4-1 Fast-Food Meal TABLE 4-2 Eating Clean Meal Book 6 Chapter 3 TABLE 3-1 Time Log for Monday TABLE 3-2 Will Do Today: Tuesday, January 5 List of Illustrations Book 1 Chapter 2 FIGURE 2-1: The different types of attention. Book 1 Chapter 3 FIGURE 3-1: The ups and downs of motivation. FIGURE 3-2: To create a habit you need a cue, the action, and a sense of reward... FIGURE 3-3: The three components of mindfulness. Book 1 Chapter 4 FIGURE 4-1: The ocean of doing and being. FIGURE 4-2: Stepping back from thoughts and emotions using mindfulness. Book 1 Chapter 5 FIGURE 5-1: How the breathing space acts as a bridge between formal and informa... FIGURE 5-2: The three-minute breathing space meditation progresses like an hour... Book 2 Chapter 1 FIGURE 1-1: The yin-yang symbol. Book 2 Chapter 2 FIGURE 2-1: Zones of Emotional Tolerance. Book 4 Chapter 3 FIGURE 3-1: The Neck Stretch loosens and relaxes the muscles in your neck. FIGURE 3-2: The Chest Expansion promotes good posture. FIGURE 3-3: The Back Expansion stretches your shoulders, arms, and back. FIGURE 3-4: The Standing Hamstring Stretch targets your rear-thigh muscles. FIGURE 3-5: The Standing Quad Stretch targets your front-thigh muscles. FIGURE 3-6: The Double Calf Stretch helps relieve tightness in your calf muscle... FIGURE 3-7: The Hip Stretch increases hip and glute flexibility. FIGURE 3-8: The Butterfly Stretch targets your inner thighs, groin, hips, and l... Book 4 Chapter 4 FIGURE 4-1: Downward-Facing Dog. FIGURE 4-2: Forward Bend. FIGURE 4-3: Child’s Pose. FIGURE 4-4: Sage Twist with a twist. FIGURE 4-5: Cat Pose. FIGURE 4-6: Triangle Pose. FIGURE 4-7: Sun Salutation. Book 6 Chapter 2 FIGURE 2-1: A good position for body scanning. FIGURE 2-2: Evaluating your breathing. FIGURE 2-3: Balloon breathing. FIGURE 2-4: Relaxing your feet and legs. Book 6 Chapter 5 FIGURE 5-1: Unwind a bit with the pec stretch and squeeze. FIGURE 5-2: The leg lift works your quadriceps and abdominal muscles. FIGURE 5-3: Use some elbow grease to ease tension in your upper back. Book 7 Chapter 5 FIGURE 5-1: With the Real-Time 100, you make a list of 100 activities that don’...