If you’re looking for a calming, meditative resource, check out Natural Clarity Calming on YouTube @NaturalClarityCalming. Here’s the link to the latest video:
Enjoy!
Until next time,
Heather ~Natural Clarity Coaching and Natural Clarity Calming
www.naturalclaritycoaching.com
Hello, all.
I wanted to do a self-care feature and touch a bit on how to de-stress in the comfort of your own home. There are some affordable and quality products that are available out there. We can all use some relaxation and stress relief that is easy to access. These self-care suggestions are all less than $25.00 each. I am not affiliated with any of these brands, but they are products I have purchased for myself or my family. Enjoy!
First of all, I would highly recommend:
This neck stretcher is easy to use and doesn’t take long to make a difference. It helps with a sore neck quite quickly. You can find it here on Amazon: https://amzn.to/3JrDr3I. Just copy and paste the URL into your browser and hit ‘enter’! ($24.99 CDN plus a coupon for $2.00 CDN off)
Another great idea is:
Lavender Epsom Salt. I prefer Dr. Teal’s brand, but pretty much any option will work for a calming soak. Here’s the URL for your browser – https://amzn.to/3Jpz4X6. ($8.98 CDN)
Now, this next one claims to be anti-aging. I don’t know about that! But I do know that the feel of smooth and cool jade on the skin is incredibly relaxing. It can also help with lymph drainage, which is always beneficial. This is the paste-able link: https://amzn.to/44fT8Dj. Currently on special for $21.20 CDN.
Lastly, these hand-held massagers can promote much-needed relaxation. Here’s the URL: https://amzn.to/44fT8Dj. $9.97 CDN.
It’s very possible to bring relaxation to ourselves in our own homes if we choose. And self-care can make a huge difference in our day-to-day lives. Don’t forget to prioritize yourself at least once a day!
Until next time,
Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, TikTok, and Twitter
(Always check with a healthcare provider at your discretion before using any new health and wellness products)
(If you use the URL’s listed in the above post, I will receive a small compensation for referring you to Amazon)
When it comes to self-care, exercise, nutrition, sleep, and stress management are major components. Self-care can sometimes be challenging to quantify and keep track of, though. I’ve found over the years that fitness trackers are great tools for ensuring that my self-care efforts are at the level I want them to be. For instance, my current tracker keeps a record of steps taken. Heart rate is also tracked, which then gives me a good idea of my resting heart rate as well as the zones entered for fat burning, etc. during exercise. It also gives me a really good reference for my sleep habits, from duration and time spent in different phases (light, deep, REM, awake), to snoring (lol), restlessness, and other things. There is a Menstrual Health Tracker as well. Food and water intake can be logged into a related subscription app, allowing me to tweak calorie consumption and hydration levels as needed. Additionally, the tracker provides access to what’s going on with my heart rate during periods of stress, which can prompt me to employ relaxation techniques like deep breathing. It’s really quite amazing to watch my heart rate drop when I take deep breaths and consciously attempt to relax my body. It’s great evidence that these techniques really work! Plus, the app I use keeps a record of the tracked information so that I can view long-term trends. On the tech side, it has GPS and an ECG app, text/call/app notifications, Alexa and Google Assistant, to name a few. There’s so many great things to say about these gadgets.
If you’re in the market for a fitness tracker to accompany you on your self-care journey, I can recommend the Fitbit Sense because it’s the model I’ve had for about 1.5 years. It’s a great-quality product, and the Fitbit app is simple to access and use (free for six months with purchase of new Fitbit, then around $12-13 CDN per month). Also, I haven’t noticed any decline in the ability of the battery to hold a charge. And for anyone who’s interested, you can purchase a variety of bands and screen covers for it in different colours, materials, and styles. Fitness trackers can be as stylish as you want them to be.
In my experience, having a fitness tracker really opened my eyes to so many positives (and negatives that needed improvement) with regard to my self-care. I can’t imagine not having one. You can view them here: https://amzn.to/3yKFZEB (copy and paste link into browser to access details).
If a fitness tracker isn’t of interest to you, consider using online trackers or good, old-fashioned pen and paper to keep track of managing your self-care.
Until next time,
Heather ~Natural Clarity Coaching~ naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram, LinkedIn, TikTok, and Twitter
For anyone, whether they are recovering from narcissistic abuse, trying to depressurize from a high-stress occupation, contemplating and/or implementing major life changes, living with mental or physical wellness issues and so on, learning to seek out everyday peace or simply peaceful moments can make an enormous difference in our lives.
Finding peace isn’t as simple as closing our eyes and spinning around three times while uttering the word ‘zen’ and breathing deeply. It also doesn’t mean that all our worries and issues will magically disappear; however, finding peace can help us to stay balanced and grounded no matter what life is throwing at us. Peace is a state of mind and also a practice that, at first, requires dedicated time and a conscious effort. We can build up from short moments to being able to maintain it throughout many of our days if we choose. It can eventually become a natural event that we turn to without much thought or planning. Peace is a state that we need to become familiar with so that it becomes easily recognizable and attainable.
Peace initially arises from concerted efforts to quiet our minds and bodies from the stresses and hustle and bustle of everyday life. This practice of quieting can include anything that works for a person, from meditation to yoga to walking to swimming and anything in between. If a particular activity brings about relaxation and the letting go of stress and tension, then that’s a practice that we know works for us. We’re each unique individuals and, as such, we have unique needs. Shutting off from all electronic devices and possibly other people while you do this is incredibly helpful as well. We are also the decision-makers as to how often we engage in the practice of finding peace. Making it a routine can definitely be quite helpful in ensuring that it becomes a regular activity for us.
One thing to bear in mind is that our minds and bodies are interconnected. When we make an effort to settle our minds, it is generally easier for our bodies to follow suit, and vice versa. Peace is born out of achieving a state of calm and self-care whenever we are able to do so. As we become more adept at reaching this state, it becomes more habitual and ‘normal’ for us to do so more and more regularly. From peace can come holistic wellness and a host of other benefits on all levels.
So think about giving it a try – find your peace and see where it takes you. 🙂
Until next time,
Heather ~Natural Clarity Coaching~ www.naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram and Twitter
Exercise is an important part of self-care. It can be anything from stretching routines to walks to running to biking to hiking to working out with weights to swimming to skiing to skateboarding and the list goes on. Many forms of exercise don’t cost a dime to engage in.
When you add in exercise that takes place outside, it brings the element of nature to the situation. Depending upon where you are, nature often involves beautiful sights, fresh air, quiet and so on. It can help you to feel more calm and peaceful while your body experiences the many benefits of physical activity.
Sometimes the last thing we feel like doing or believe we have time for is exercise. I have often felt that way. But the truth is that after exercising, I have never once regretted doing so. In fact, I usually feel rejuvenated and energized.
Exercise can be whatever you want it to be and scheduled so that it easily fits into your life. It has a multitude of mental and physical benefits, and there are many options that come with no cost.
If you haven’t already, consider adding exercise into your life at whatever level you feel comfortable. Once you push through finding excuses not to do it, it gets easier and more enjoyable every time you engage in physical activity.
Here is a book and corresponding link to it that could be helpful if you’re interested in delving deeper into this area of self-care:
Until next time,
Heather ~Natural Clarity Coaching~ www.naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram and Twitter
Continuing on with the short self-care series, our focus should always be on caring for ourselves to ensure that we are strong and as healthy as possible on all levels. Dealing with narcissists is usually a draining experience and it’s easy to lose ourselves in all of the drama and exhaustion from it.
So … acupuncture and acupressure. Both are based on promoting wellness and relaxation as well as treating disease. Acupuncture involves a practitioner stimulating certain points in the body, most often inserting thin needles through the skin. It has been found to be beneficial for some individuals with conditions such as low back pain, neck pain, osteoarthritis/knee pain, headaches/migraines and other conditions. I found acupuncture extremely helpful for pain with a herniated disc in my lower back many years ago.
Acupressure uses pressure to stimulate points on the body in an effort to clear blockages within a targeted area. Hands, elbows and other tools are used for this activity, and it can be performed by a practitioner or by oneself.
While living with a narcissistic individual, I often had headaches or migraines brought on by stress. Acupressure and acupuncture are both great options for relieving stress, improving relaxation and allowing the body to heal itself. One such acupressure exercise for potential headache/migraine relief is as follows: Using the thumb of one hand, press the webbing between the thumb and index finger of your other hand. Try to angle the pressure toward the bone that connects the index finger and hold for one minute. Then do the same for your other hand. I recently purchased this book, “Acupressure’s Potent Points A Guide to Self-Care for Common Ailments” by Michael Reed Gach. So far, I have found it to be quite a useful resource. Here is the link for this book:
I quite possibly sound like a broken record, but self-care is so extraordinarily important. I can’t emphasize enough just how crucial it is, particularly when dealing with narcissistic abuse. Do what you can to keep yourself strong. It’s easier to maintain strength and wellness than it is to start from scratch. Narcissists often try to convince us that we aren’t important and therefore there’s no point in taking care of ourselves. Don’t buy into that philosophy because it is 110% incorrect. We do matter and we are worth it.
Until next time,
Heather ~Natural Clarity Coaching~ www.naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram and Twitter
*Disclaimer: I may receive a small commission if you click on the above link and purchase the product.*
Music has always been a big part of my life. Listening to it, performing it on the piano, composing it.
From a very young age, the piano became one of my best friends. Happy times, sad times and everything in between, it was always there for me. Playing the piano is definitely cathartic for me. I inevitably feel more positive both during and after engaging with those 88 keys, whether I play for 5 minutes or 60.
Beyond being a musician myself, I have also always loved listening to music. It has the ability to affect me on so many levels. I can just as easily appreciate a Chopin piano concerto as I can a song in the Top 40 charts (or pretty much anything in between).
Having something to engage in that you enjoy and are maybe even passionate about can have amazingly beneficial effects on your life. If you already know what that is, try to hang onto it. Even make some additions of new ones if you want. We can never have too many things in our lives that bring us happiness. If you haven’t yet discovered something that fulfills you and creates a fairly consistent positive space in your life, maybe it’s time to start looking.
When we need a quick pick-me-up, DIY therapy in any form can be helpful. It could be a hobby of some kind. Maybe it’s taking up a new recreational activity, sitting down to read a book or registering for an online course. Even if it’s simply self-care in the form of a bubble bath or a walk, or just taking a few minutes to do a crossword puzzle – whatever it may be, if it brings you some positivity, makes you feel better and/or creates some much-needed relaxation (whatever it is that you need in the moment), do that.
It helps to have something that brings us joy on some level and gives us a safe place to turn when we need it. This is also a great way to stay in touch with ourselves (especially if we happen to be in any type of relationship with a narcissistically-inclined individual). What that activity is, is a matter of personal choice. The end goal is the same for all of us – make sure to take the time to do something that makes us feel good. So, what’s your DIY therapy? 🙂
Until next time,
Heather ~Natural Clarity Coaching~ www.naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram and Twitter
Today and every day, no matter who you are, I wish you peace in your life. It’s worth its weight in gold.
So, if you’re dealing with narcissists over the holidays and stress is taking its toll, or you’re alone and feeling down, look for peace within yourself. That could mean deep breathing to relax your body and mind, taking a few moments to escape from someone who is causing drama, watching your favourite sitcom or movie, listening to (or playing some) music, taking your dog for a walk or hanging out with your cat. Whatever you need to do to simply relax and find some peace, go for it. Wellness (physical, mental, emotional) comes from within, and it typically grows together with peace, no matter how much or how little.
On this day, regardless of your surroundings, find your inner peace. It may be fleeting or you may be fortunate enough to hang onto it indefinitely, but the key is to find it in the first place and enjoy it while you can. And always remember, corny as it sounds, your life matters – you matter – so be kind to yourself.
Merry Christmas, Happy Holidays, TGIF!!
Until next time,
Heather ~Natural Clarity Coaching~ www.naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram and Twitter
Nutrition. Exercise. Sleep. These three items are integral to our overall health and wellbeing. Making them part of a daily routine helps to ensure that we regularly include them in our lives in positive ways.
One thing I have found to be very true is that moderation is key when it comes to eating. Quantity and quality are meaningful here. Try to eat three adequately-portioned meals per day with a couple of snacks mixed in. Check out food/calorie guides to determine your best options in your circumstances. Keep vegetables, fruits and nuts in your daily regimen because they typically pack in plenty of nutritional benefits. From my experience, it’s preferable to allow for occasional ‘cheats’ because, for many of us, restricting ourselves from a certain item almost always leads to a greater desire for it.
Exercise is another big area. Try to get yourself moving as much as possible, especially in this time of more sedentary work-from-home situations. Walking, biking, hiking, dancing, swimming, yoga, sports, skiing, working out, and so on – whatever you like and can manage to do regularly, make it a solid routine. Do what you enjoy and it will never feel like a chore.
Sleep, although it may seem like something we can do without at times, is integral to our mental and physical wellbeing. Sleep gives our bodies and minds time to repair and recharge. Without proper amounts of slumber, we will inevitably begin to decrease in our functionality on both mental and physical levels.
What it all boils down to when it comes to overall wellness is that MODERATION is key. Someone very close to me who aged gracefully and healthfully, both physically and mentally, into their 100’s, lived life by that very motto.
Nutrition, exercise, sleep – the Big 3! Maintaining this trio can create huge benefits that will make for a more enjoyable, fulfilling, healthful and possibly long life.
Until next time,
Heather ~Natural Clarity Coaching~ www.naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on Facebook, Instagram and Twitter
Here is a great way to reduce stress. It can also help with falling asleep.
It’s called the 4-7-8 Breathing Technique (“Relaxed Breath”). This is how it works:
Breathe in for 4 seconds, hold breath for 7 seconds, exhale forcefully through pursed lips for 8 seconds. This cycle can be repeated up to four times in a row, two or more times daily.
You can also pair this exercise with guided imagery or meditation for an even more therapeutic experience.
Just breathe, my friends.
Heather ~Natural Clarity Coaching~ www.naturalclaritycoaching.com na********************@***il.com Natural Clarity Coaching on FB, Instagram and Twitter
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