Welcome to the space where I’ll be sharing my personal weekly self-care ideas. These are practical, simple, and actionable tips that you can incorporate into your daily routine to nurture your mental health and well-being. Each week, I’ll introduce a new idea here to help you along your self-care journey.

But that’s not all! If you have self-care tips that have worked for you, I’d love to hear them! Head over to the blog, where I’ll be featuring ideas from our community. You can comment, share your experiences, and see what’s working for others. Let’s create a space where we all learn and grow together.

Stay tuned for more, and don’t forget to check out the blog to see what others are sharing!

Hey everyone, I wanted to apologize for the delay in posting weeks two and three of the self-care tips. I've been having a hard time with my own depression, but I'm back and have both weeks' tips ready for you now. Please bear with me—I’m in these battles alongside you, and you’re never alone in this journey. - Shannon Vazquez, Owner and Founder of Let’s Lose Ourselves

Week 1: Unlock the Power of Rest with Better Sleep Hygiene

Week 1: Prioritize Sleep Hygiene

It’s easy to overlook the impact of sleep on our overall well-being, but research shows that lack of quality sleep can affect both mental and physical health. Try setting a consistent bedtime and creating a relaxing pre-sleep routine. This can be as simple as reducing screen time 30 minutes before bed and using soft lighting. You could also try a calming herbal tea like chamomile or lavender to wind down. Making these small adjustments to your sleep routine can drastically improve how you feel throughout the day.

What you’ll need:

• A calming herbal tea (chamomile, lavender)
• Soft lighting or a nightlight
• A comfortable sleep environment (pillow, blanket)

Week 2: Create a Personal Gratitude List

What you’ll need:

• A notebook or journal (any paper works fine).
• A pen or pencil.
• 10 minutes of uninterrupted time.

How to achieve it:

1. Find a quiet space where you won’t be interrupted.
2. Take out your notebook or journal and a pen.
3. Write down three things you’re grateful for. These can be as simple as having your morning coffee or as deep as being healthy or having supportive friends.
4. Reflect on why these things bring you gratitude.
5. Do this every day for a week if possible, or whenever you need a boost.

Message from Shannon:
Gratitude has helped me see the beauty in the smallest things. When life gets tough, it’s easy to lose sight of the good around us. I encourage you to take a moment and write down what you're thankful for today.

Week 3: Unplug from Technology for 30 Minutes

What you’ll need:

• 30 minutes of your day without technology.
• A book, hobby, or activity that doesn't require electronics.
• A comfortable spot where you can unwind.

How to achieve it:

1. Choose 30 minutes of your day to unplug from all electronics. This includes your phone, computer, TV, or any other screens.
2. During this time, engage in a relaxing activity. Some ideas:
   • Read a book.
   • Take a short walk outside.
   • Meditate or sit quietly.
   • Journal or reflect.
   • Do a craft or hobby you enjoy.
3. Use this time to be present with yourself and disconnect from any outside noise or distractions.

Message from Shannon:
"I've noticed how much better I feel when I step away from screens for a while. Even 30 minutes of unplugged time can refresh your mind and spirit. I hope you find some peace in taking a break, too."

Week 4: Practice Mindful Breathing

• What you’ll need:
• A quiet place (if possible) where you won’t be disturbed for 5 minutes.
• A timer or phone to set a 5-minute countdown (optional).
• Comfortable seating or lying down position.

How to achieve it:

1. Find a comfortable position where you can sit or lie down. If possible, choose a quiet place.

2. Set a timer for 5 minutes (optional).

3. Begin by taking a deep breath in through your nose for 4 counts.

4. Hold your breath for 4 counts.

5. Slowly exhale through your mouth for 4 counts.

6. Repeat this cycle for the duration of your 5 minutes.

7. If your mind wanders, gently bring it back to focusing on your breathing.

Message from Shannon:

I find that just a few minutes of mindful breathing makes a huge difference when things feel overwhelming. It’s a quick and simple way to reset. Give it a try and see if it helps you too.

Week 5: Take a Nature Walk

Spend 15-30 minutes walking in a natural setting, such as a park, forest, or even a quiet neighborhood with trees. This activity helps clear your mind, reduce stress, and allows you to connect with nature. Pay attention to your surroundings—the sounds, the fresh air, the colors of the leaves, or the feel of the ground beneath your feet.

What is Needed:

• Comfortable shoes for walking.
• Access to a park, trail, or any quiet outdoor space.
• Appropriate clothing for the weather (jacket, hat, etc.).

Instructions:

1. Pick a time during the week when you can step outside, ideally during daylight.
2. Put on your comfortable shoes and appropriate clothing for the weather.
3. Walk at a relaxed pace. There’s no rush—this is about calming your mind, not about speed.
4. While walking, take deep breaths and try to be mindful of what you see, hear, and feel. Focus on the details around you.
5. If possible, leave your phone on silent or in your pocket to minimize distractions.
6. After 15-30 minutes, return home and take a moment to notice how you feel. This simple break from your daily routine can refresh your mind and reduce stress.

Week 6: Digital Detox Evening

What to Do:
Choose one evening this week to turn off all your devices (phone, computer, TV) for at least two hours. Use this time to disconnect from screens and focus on non-digital activities like reading, journaling, or doing something creative. This will help reduce mental clutter, improve sleep, and give your brain a break from constant stimulation.

What is Needed:

• A book, journal, or hobby (like drawing, knitting, or a puzzle).
• A quiet and comfortable space.
• A clock or timer to keep track of time without using your phone.

Instructions:

1. Pick a time in the evening (at least two hours before bed) when you can turn off your phone, computer, and TV.
2. Put your phone in another room or on "Do Not Disturb" mode so you won’t be tempted to check it.
3. Choose a calming activity, such as reading, journaling, or engaging in a creative hobby.
4. Spend the next two hours doing this activity without any digital interruptions.
5. After the detox, take note of how your mind feels—less overwhelmed, more focused, or calmer before bed. Use this practice as a regular self-care routine to recharge mentally.

Week 7: Create a Mindful Morning Routine

What You Need to Achieve This Tip:

1. An Alarm Set 10 Minutes Earlier: Adjust your alarm to wake you up 10 minutes earlier than usual.
2. A Glass of Water: Keep a glass of water nearby to rehydrate as soon as you wake up.
3. A Calm Space for Stretching or Breathing: A quiet, comfortable spot where you can stretch or practice breathing.
4. A Journal or Notepad (Optional): You can use this to write down intentions or gratitude, but it’s not mandatory.

Instructions to Achieve This Tip:

1. Wake Up 10 Minutes Earlier:
   Set your alarm 10 minutes before your usual wake-up time. These few minutes are all you need to start your day intentionally. If you’re worried about feeling tired, try going to bed a bit earlier, too.

2. Hydrate Right Away:
   Upon waking up, drink a full glass of water to rehydrate your body. This helps to wake up your brain and body, improving focus and energy for the day ahead.

3. Stretch or Practice Breathing:
   Spend 5 minutes stretching your body or doing deep breathing exercises. Simple stretches include reaching your arms above your head, rolling your shoulders, and stretching your neck.
   For breathing:

   • Inhale deeply for 4 seconds, hold for 4 seconds, then exhale for 4 seconds. Repeat 5 times.

4. Set an Intention for the Day:
   Think about one positive goal or mindset for the day. It could be something simple like:

   • "Today, I will be kind to myself."
   • "I will stay focused on what matters."
     Writing this down in a journal can reinforce it, but even just reflecting on it can set a positive tone for the day.

5. Practice Gratitude:
   Before jumping into your day, think about one thing you’re grateful for, no matter how small. A gratitude practice shifts your mind to focus on positive things right from the start, which can influence your mood throughout the day.

Week 8: Reconnect with Yourself

What You’ll Need:

• A quiet space where you won’t be interrupted.
• [List any specific items required, if any, like a notebook, pen, etc.]
• [Amount of uninterrupted time needed, e.g., 5-10 minutes.]

How to Achieve It:

1. Set Up: Find a quiet, comfortable space.
2. Gather Materials: [List any steps to prepare, like taking out a notebook or getting comfortable.]
3. Follow the Steps: [Describe specific actions, e.g., asking yourself certain questions or performing an activity.]
4. Reflect: Take a few moments to notice any feelings or insights that arise.
5. Repeat: [Frequency, e.g., daily, weekly, or whenever you feel it would help.]