2 Online Resources for Self Care
Need a moment to yourself or a way to unwind? Here are 2 of my favorite online resources that have helped me to fit in a little bit of self care when life is feeling a little crazy.
Need a moment to yourself or a way to unwind? Here are 2 of my favorite online resources that have helped me to fit in a little bit of self care when life is feeling a little crazy.
Yoga with Adriene - I am a huge YWA fan and Find What Feels Good (FWFG) fan. Adriene runs a subscription based website called Find What Feels Good and for $9.99 a month you get access to all her videos. Before you sign up for the subscription service be sure to check out her Youtube channel where she releases one free yoga video a week. If you are someone who has tried yoga in the past and have been unable to get beyond the sometimes pretentious vibe of yoga then check out Adriene. Adriene has a down to earth style, great sense of humor and is body inclusive and affirming. Here's a like to the YWA Youtube channel: https://www.youtube.com/user/yogawithadriene and a link to her subscription based website: https://yogawithadriene.vhx.tv/
Breathe with Calm - Feeling a little keyed up and anxious? Just got some bad news and want to scream and cry but you got to go pick up the kids (Hey, no judgement, I’ve been there), take a moment and breathe. Breathe with Calm is a website that guides you through a breathing exercise with written instructions and a visual. https://www.calm.com/breathe
If you have 30 minutes this week, log onto the Yoga with Adriene Youtube channel and give one of her sessions a try. If you find yourself short on time or having periods of high anxiety and stress this week, give the Calm website a try.
Gwendolyn Nelson-Terry is a Licensed Marriage and Family Therapist located in the Hillcrest neighborhood of San Diego.
After the Baby: Getting Your Relationship Back on Track
Even the best of couples can feel off in their relationship after a baby arrives. Exhaustion has set in, routines have changed, and you are in the midst of renegotiating household responsibilities. As the kids get older it can continue to feel as if you and your partner are no longer spending time together, connecting, taking time to be a couple.
John Gottman is a researcher who has studied couples and is considered a
Even the best of couples can feel off in their relationship after a baby arrives. Exhaustion has set in, routines have changed, and you are in the midst of renegotiating household responsibilities. As the kids get older it can continue to feel as if you and your partner are no longer spending time together, connecting, taking time to be a couple.
John Gottman is a researcher who has studied couples and is considered a leading resource for couples therapists. One tool that Gottman suggests to get a couple back on track is the use of a Love Map. A Love Map, simply put, is a way to get to know the small things in your husband or wife’s life. Asking questions such as “who do you like to go to lunch with at work?” and “what do you worry about?” can help to build a better understanding of your partners world.
You may think you know the answers to many of these questions and perhaps you do but I’m guessing some of the answers have changed over time. Just as our world is constantly evolving - think back to when you had your baby and the changes you experienced with your friendship circle, thoughts and way of feeling. Heck, even how you experienced going to the grocery store changed. It might be surprising to learn that our partners also underwent a change too. Even if your kids are grown and gone or you are just starting a new relationship, asking questions about your partner is a great way to build what Gottman refers to as a “solid foundation” for your relationship.
This week I encourage you to ask questions about your partner's life, likes and dislikes. Learn what is currently making them tick, take an interest in their work, ask questions, ask about their experiences during the day.
You can start building a Love Map by asking your partner questions such as “What’s my favorite place to eat lunch?” or ask your partner questions like “Where do you like to go out for lunch when you’re at work?” Here are some additional questions to get you started on building your Love Map.
If you could take a vacation anywhere, where would you go?
What is your favorite vacation we took and why?
What’s your favorite restaurant?
What’s your most embarrassing moment?
What’s the best book you’ve read in the past year?
What is your proudest moment?
As your partner shares listen without judgement, ask questions, be curious and have fun.
Below in the comments add a question that you think might be good for a Love Map.
Gwendolyn Nelson-Terry, Licensed Marriage and Family Therapist located in Santa Barbara
Morning Routines
Last time we talked about building self care into your nightly routine. How’d it go for you? Were you able to add one act of self care into your evening? In the comments section below let us know how it went.
This week I thought we’d focus on morning routines. Morning routines can look a little less sexy than evening routines. Having kids often means we wake up and are in go mode until the kids get to school. Finding shoes, finishing homework, making sure everyone has their lunch, ate breakfast, and is clear on who goes to what activity after school can be a bit of a juggling act.
So what can you do to make mornings a little less daunting?
Last time we talked about building self care into your nightly routine. How’d it go for you? Were you able to add one act of self care into your evening? In the comments section below let us know how it went.
This week I thought we’d focus on morning routines. Morning routines can look a little less sexy than evening routines. Having kids often means we wake up and are in go mode until the kids get to school. Finding shoes, finishing homework, making sure everyone has their lunch, ate breakfast, and is clear on who goes to what activity after school can be a bit of a juggling act.
So what can you do to make mornings a little less daunting?
Plan ahead. Lunches can be made the evening before or you can even make lunches on Sunday to last the whole week. Struggling to get the lunches made; get the kids to help or set your child up for school lunches. No need to feel guilt or shame, school lunches may have improved since you were a kid AND your child having hot lunch is not a statement of the kind of mom you are. If taking the chore of making lunch off your list allows you to spend more stress free time with your children then go for it. Positive time spent with your child will have a greater impact on their happiness and well being than compared to packing a nutritionally sound lunch.
Plan ahead. Create a chart, tack up some poster board, get a white board and write out the after school plans and activities for the week. This will help you to remember who goes where and when, give your children some accountability and responsibility, and help your partner to feel more connected and part of the activity. Who knows, your partner may even see something on the schedule and offer to help out.
Got a needy love bug in the morning? Take a moment to check in with your child. Sometimes nighttime can feel lonely and it can be a challenge for young children to get through the night. Checking in with little ones and giving a morning snuggle can help to set the right mood and tone for the morning.
Get up earlier. You’re probably thinking I’m crazy for even suggesting this but if you get up at least 10 minutes earlier you are giving yourself a cushion to deal with problems that may come up such as lost shoes. If you are feeling really ambitious you can get up 30-45 minutes early and squeeze in some quiet time for yourself. Taking 15 minutes to drink a cup of coffee before you wake up your family can make a world of difference in your day.
Set an intention for the day before you get out of bed. Think of what you want to focus on, what’s really important. Maybe choose one or two feeling words that you want to guide you through the day such as calm and accomplished. When stressful situations come up or when you find yourself feeling worn out you can go back to the intention you set for the day and make decisions focused on how you want to feel and be.
Making small changes daily can make a huge impact over time. Think about one thing you might like to change about your morning routine. Maybe it's fitting in 10 minutes for yourself before the kids get up or maybe it's packing lunches before bed. Allow for the fact that change is not immediate and takes practice and patience. If you fail at implementing one of the strategies listed above or it doesn’t have the impact you hoped for, no worries. There's always tomorrow to try something new.
Gwendolyn Nelson-Terry, LMFT
Santa Barbara, CA