As an Urban Zen Integrative Therapist,(UZIT) I’ve witnessed many times how the simple mindfulness practices of UZIT decrease stress, anxiety, exhaustion, insomnia and pain.
2020 and the beginning of 2021 has been a year of challenge and change for so many of us! A year in which healthcare workers who have weathered the pandemic are in a greater state of burnout and crisis than ever. I’m grateful for the generosity and commitment of our healthcare workers! Self care can increase resilience and can have a positive impact on physical and mental well-being.
Below are 3 simple tools that one can use for selfcare.
- Feel your feet! Feel your feet inside your shoes, sense the support of the floor beneath your feet. Press your feet into the ground and feel the strength and support of your legs. Notice if there’s more weight towards the balls of your feet or the heels. **This technique can be done with or without shoes, standing, sitting or lying in bed. It can help alleviate anxiety/stress.
- Pursed lip breathing: Inhale through your nose and exhale through pursed lips like you’re blowing bubbles or blowing gently on a candle. Repeat as often as needed. This technique, naturally lengthens your exhalation which activates your parasympathetic nervous system. This breath may help alleviate anxiety, stress, and help you fall asleep.
- Legs over a chair: Lie down with the backs of your knees, lower legs and feet resting on a chair or couch. Have your knees at about a 45 degree angle to your hips. Place a folded blanket or pillow under the back of your head so that your forehead is slightly higher than your chin and your chin slightly higher than your chest. ** Be sure to set a timer for 10 minutes, eventually you can work up to 20 minutes. This restorative pose can help decrease exhaustion and might help mitigate insomnia. **Note: Do not do this pose if you have uncontrolled high blood pressure or detached retina!
Other Resources: Why Self-Care Is Vital for Your Nursing Career | UTA Online