But not only lack of sleep, but also sleep disorders cause many people problems. The reason for this is often a melatonin deficiency. Melatonin is released in the human brain when it is dark and controls our sleep-wake cycle. Difficulty falling asleep, waking up early in the morning or lying awake all night can be indications of a melatonin deficiency. Of course there are medications that can bring your low melatonin levels back into shape, but you can also do it without pills and the like. Many self-care experts swear by so-called moon breathing, for example. The breathing technique from Japan is said to help us fall asleep faster. You can read how moon breathing works here.
Build meditation sessions into your everyday life
Old but gold: Meditating is a true classic and is still very popular when it comes to self-care and health – not without reason. Meditating is primarily about bringing your own thoughts to rest and detaching yourself from your world of feelings and thoughts. If you get involved, you will quickly see progress.
Essential when meditating: Proper breathing. You may be wondering: can breathing be done wrong? Yes, you can or definitely can do a lot better.
A good side effect when meditating: You have to focus completely on yourself and completely hide your surroundings for at least a few minutes. Use the time to consciously listen to yourself and accept your feelings as they are. Because your feelings are a power that should not be underestimated: They not only influence your self-perception, but also your quality of life, as well as the way you deal with yourself and those around you. It is important that you realize that you are not at the mercy of your emotions. Some feelings are so painful that we can hardly stand them and they threaten to pull the rug out from under our feet. Most of the time we tend to suppress these feelings and distract ourselves with work or more positive things. That might work for the moment, but it’s not a long-term solution.
To do this, keep reminding yourself that every emotion, no matter how painful, will eventually pass. A good exercise to stop the merry-go-round of thoughts and to learn to perceive your body mindfully is body scanning meditation. We explain step by step how you can stay with your attention and learn to rediscover your body – from head to toe.
Self Care Exercise Journaling
Sometimes it takes heavier guns to stop the daily ruminations. Journaling is not only an absolute hype on Instagram, many self-care experts also swear by good old diary writing. Like any habit, journaling is an exercise that takes time to properly establish. That’s why the motto is: stay tuned, ideally every day! Start or end your day by writing down all your thoughts, no matter how trivial they may seem. This will help you organize your own thoughts and eliminate the chaos in your head.
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Pay attention to your health, diet and exercise
In addition to regular breaks and work on yourself, a balanced diet is the be-all and end-all of successful self-care. This means: Lots of nutrients and vitamins that provide you with energy in everyday life. Even if it’s difficult: Don’t eat fast food during your lunch break just because it’s fast. Treat yourself to a balanced and delicious lunch. Here you will find quick and easy recipes that will make your lunch break in the home office perfect. Tip: The dishes are also great as meal prep for on the go.
Self Care and Yoga
An important self-care mantra: be worth it. Your body does so much every day, it’s only fair to help it and give something back. How about a small daily yoga session, for example? The Far Eastern relaxation method not only lets us wind down, it also keeps our body healthy, flexible and toned. Convinced? Here you will not only find interesting facts and exercises, but also the best tips for yoga beginners:
Time for you: create a retreat
Self-care experts know how important a beautiful environment is on the way to more self-care. Sure: your body is your temple, but your own apartment should also be a place of retreat for us. Because let’s be honest: Home is the best place to relax and reduce your own stress level. When you live alone, the importance of a nice apartment increases even more – that’s what Corona, social distancing and loneliness have taught us. We recommend that you create a cozy place or, if possible, an entire room in your apartment where you can relax and feel at home. Pay special attention to the color scheme. Shades of blue have been proven to have a calming effect, making them perfect for your little personal oasis.