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Abuse survivors, when they are going through rough times, are likely to ascertain self-care difficult. Here is a checklist to lead you via those tough days.
1. Spiritual care. Pray. Read divine scripture. Be contained in a 12-step program. Whatever your faiths, spirituality nurtures a person's center and psyche, all that is good among ego. Begin and end the day with spiritually caring for yourself.
You are worthy of concern from your Higher Power. You are a fashionable institution being nurtured by our Beloved Creator.
2. Personal hygiene. Make sure you wash, shampoo, and brush your teeth. Sounds apparent doesn't it? Yet [link widoczny dla zalogowanych], these are the things namely go by the wayside so easily. This is a agreeable period apt remedy yourself to a foam bath or fragrant body wash and shampoo.
A corollary is to dress wash fresh clothes every day. Dress up not down. Sloppy clothes reinforces self-negation. Attractive clothing reinforces good self-esteem.
You are worthy of tender loving care. You are a precious treasure, a infrequent jewel.
3. Nutrition. Have a "Healthy Emergency Menu Plan" planned and written down for the laborious days, and have edibles stocked. Breakfast might consist of yogurt, applesauce, a chip of toast, and a glass of orange juice. For luncheon try a garden salad, banana, a bowl of soup or half a sandwich, and a glass of breast. At dinner [link widoczny dla zalogowanych], determine you have a chip of good protein, a vegetable, small potato or rice, a fruit, and a glass of breast. Need extra calories than this uncomplicated list provides? Add them wisely. Write them down on your emergency list maneuver.
Stay away from fast foods, salty foods, and sweetened foods. Don't rotate to liquor. Drink superfluity of water, around 8 glasses a day. Mint tea will help soothe the abdomen and the nerves.
You are worthy of good health. You are an unfolding, beauteous lily or a cactus flower.
4. Exercise. What is essential is to have an progressive fitness agenda that you principally rely aboard during the coarse days. Physical movement aids floor you in the present, and it relieves depression. What will go because you on an ongoing basis? Join a fitness program. Take swimming lessons. Play tennis. Are you a runner? Do you ride bikes?
You are worthy of creature fit. You are a frisky colt alternatively perhaps a chestnut stallion.
5. Laugh. I'm not kidding. View comic DVDs, CDs, antique television programs, or read books that make you laugh. Do you kas long asauthor, Norman Cousins, cured his illness by making sure he laughed every day. The endorphins unlocked by laughing heave depression, and ease both physical and mawkish ache.
You are worthwhile of laughing heartily. You may not be a dancing elephant, yet how about a dancing giraffe?
6. Self-Affirmation. Do you value yourself? Survivors have great trouble in valuing themselves. When I was a teenager and youth mature I covered my mirror, and would not see by my reflection in store skylights. I detested myself. I had suicidal thoughts at times. It has been a life-long process to learn to believe in myself. Doing self-affirmation breaks open the rock shell of self-hatred and self-negation and lets the light come in.
Start a written list of self-affirmations, even if you don't believe them. Here are some starters: I am worthy of tender-loving care. I am worthy of good health. I am worthy of being fit. I have awards and talents. I am a child of God. I am worthy of good healthy relationships. Add to your catalogue. Write a hundred affirmations. You are worthy of at least that many.
You are worthy of amplifying your gifts and yourself. You are a soaring eagle [link widoczny dla zalogowanych], an unfurled flag.
Having an Emergency Self-Care Plan is necessity to abuse survivors' well-being. All survivors experience times of depression that are accompanied by wastage of self-worth and self-care. This Emergency Self-Care Plan provides a checklist to emulate while times are tough.