By Jennifer Benson
How are we to do self care when life comes at us fast and it's busy? Let me count the ways....
1.When we’re feeling anxious, overwhelmed, or fired up, simply taking a moment to pause and take a deep, mindful breath can have a powerful calming effect on both the body and the mind. One deep inhale, followed by a slow and controlled exhale, can actually help slow the heartbeat and signal to the nervous system that it’s safe to relax. This is because our heart rate and breathing are not just metaphorically in sync—they are physically and neurologically connected.
In fact, the relationship between the heart and the breath is deeply embedded in our physiology. The heart and the diaphragm—the primary muscle involved in breathing—are anatomically linked. The diaphragm sits just below the lungs and heart, and when it contracts during inhalation, it not only draws air into the lungs but also affects the pressure and space around the heart. What's even more fascinating is that the central tendon of the diaphragm is physically fused to the fibrous pericardium, the protective sac that surrounds the heart. This means that every breath you take creates subtle, direct movements in the heart itself.
This structural connection reinforces the intimate partnership between breath and heartbeat, a phenomenon known as respiratory sinus arrhythmia—where the heart rate naturally speeds up as we inhale and slows down as we exhale. This built-in rhythm allows us to influence our cardiovascular state simply by adjusting our breathing. So, the next time you feel your emotions start to spike, remember: one slow, intentional breath isn’t just calming—it’s a way of tuning into your body’s natural rhythm and regaining balance from the inside out.
2.Nature is truly amazing and has an incredible ability to restore and rejuvenate both the body and mind. Take some time to step outside and immerse yourself in the natural world—whether it’s a walk through a forest, a stroll along the trails that wind through your city, or simply a quiet wander around your own neighborhood. Every step you take outdoors is a chance to reconnect with the rhythms of the Earth and find a little peace away from the constant buzz of modern life.
While you're out, try something simple yet powerful: hug a tree. It might sound a bit whimsical, but there’s real magic in the connection. Just leaning your back against the trunk, closing your eyes, and breathing deeply can bring a surprising sense of calm. Trees are living beings that have stood in quiet strength for decades—sometimes centuries—and they emit subtle energies that can help balance our own. In fact, trees release negative ions, which are beneficial for our health. These ions can help reduce stress, boost mood, and even improve immune function. Our fast-paced, electronics-heavy lives tend to overload us with positive ions, so this natural exchange is not just grounding—it’s healing.
If you really want to deepen your connection to the Earth, try taking off your shoes and standing barefoot on a patch of clean, chemical-free grass, soil, or sand. This practice, often called "earthing" or "grounding," helps discharge built-up static energy and brings your body into balance with the planet’s natural electric charge. It’s a simple, ancient act that reminds us that we’re part of the Earth—not separate
3.When you head to the lake or ocean, take a moment to kick off your shoes and dig your toes into the sand. It's more than just a simple pleasure—it's a natural way to refresh both your body and mind. The sand acts as a gentle exfoliant, sloughing off dead skin cells and leaving your feet feeling soft and smooth. But that’s just the beginning.
Moving your feet through the sand provides a soothing, natural massage that can help reduce tension and promote relaxation. This simple act of connecting with the earth, often referred to as “grounding” or “earthing,” has been shown to help reduce stress, improve mood, and even enhance sleep by allowing your body to absorb the Earth's natural energy.
If you're up for a bit more movement, try walking or running along the shoreline. Because sand shifts beneath your feet, your muscles have to work harder to maintain balance and stability. This means you're not only getting a great cardio workout, but you're also engaging more muscles and burning more calories than you would on a solid surface like pavement.
So next time you’re by the water, embrace the sand. Let it massage your feet, invigorate your senses, and enhance your physical and mental well-being—all while enjoying one of nature’s simplest pleasures.
4.Gardening is far more than just planting seeds in the ground — it's a therapeutic, empowering, and deeply grounding experience. Whether you have a sprawling backyard or a small apartment balcony, cultivating plants can bring a sense of peace and purpose that is increasingly rare in today’s fast-paced world.
At its core, gardening can help take your mind off of the chaos and stress of daily life. The rhythmic nature of planting, watering, pruning, and harvesting fosters mindfulness. You become more present, more in tune with the rhythms of nature, and often more attuned to yourself. The act of nurturing something from seed to bloom or fruit creates a connection that naturally quiets anxious thoughts and promotes emotional balance.
Growing your own food is another powerful benefit. It puts you in control of what you eat, allowing you to reduce your carbon footprint, avoid harmful pesticides, and enjoy fresh, flavorful produce. From leafy greens to tomatoes, herbs to strawberries, even small spaces can yield surprising abundance. There's a unique satisfaction in preparing a meal from ingredients you’ve grown yourself — it’s nourishing in every sense of the word.
Gardening can also serve as your personal aromatherapy garden. Cultivating fragrant herbs like lavender, mint, rosemary, and basil doesn’t just enhance your culinary options — it fills your space with soothing, mood-boosting scents. Just brushing past a rosemary bush or rubbing a mint leaf between your fingers can release aromas that reduce stress and enhance clarity.
One of the most healing aspects of gardening is the physical act of getting your hands in the dirt. Soil contains microbes like Mycobacterium vaccae, which have been shown to elevate serotonin levels — a natural antidepressant effect. There's also something deeply elemental and human about digging, planting, and touching the earth. It reconnects us with the cycles of nature and our own place within it. This kind of "grounding", or reconnecting with the earth’s energy, is known to stabilize mood, reduce inflammation, and improve sleep.
Even if you live in an apartment or lack access to green space, urban gardening opens the door to these same benefits. Balcony planters, windowsill herbs, and community garden plots allow city dwellers to cultivate beauty and sustenance in compact environments. Urban gardening brings greenery to concrete jungles, helping to reduce air pollution, promote biodiversity, and create pockets of calm in busy neighborhoods.
For those with extremely limited space, tower gardens — vertical, soilless growing systems — are revolutionizing how people garden in small urban spaces. These systems use aeroponics or hydroponics to grow vegetables, herbs, and even small fruits in stacked levels, making them ideal for patios, rooftops, and even indoor setups. They're efficient, water-conserving, and capable of producing high yields in minimal space.
In all its forms, gardening provides a natural antidote to the stress, disconnection, and over-stimulation of modern life. It’s a quiet rebellion — a return to rhythm, slowness, and the joy of creation.
5.Food is an EXTREMELY important way to fuel your self-care! What you put into your body plays a huge role in how you feel—physically, mentally, and emotionally. Whole foods like fruits, vegetables, berries, and healthy fats like omegas nourish your body from the inside out, supporting everything from brain function to heart health to glowing skin.
When you fuel yourself properly, you're not just helping your energy levels—you’re actively supporting your immune system, joint and mobility health, lung function, and even your mental well-being. In fact, research continues to show strong connections between diet and mood, especially when it comes to fighting depression and anxiety.
One easy way to make sure you're getting a variety of essential nutrients every day is to eat the rainbow. This means incorporating a wide range of colorful fruits and vegetables into your meals. Each color represents different phytonutrients that support your body in unique ways:
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Red (like tomatoes and strawberries) for heart health
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Orange/yellow (like carrots and mangoes) for eye and skin health
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Green (like spinach and broccoli) for detox and immunity
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Blue/purple (like blueberries and eggplant) for brain and aging support
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White (like garlic and cauliflower) for anti-inflammatory benefits
But let’s be honest—getting all those servings of fresh produce in every single day can be tough. That’s where Juice Plus+ can be a game-changer. Juice Plus+ offers plant-based, whole-food nutrition from over 30 fruits, vegetables, and berries, concentrated into convenient capsules or chewables. It helps bridge the gap between what we should eat and what we actually eat, making it easier to nourish your body daily—even on the busiest days.
So remember: taking care of yourself isn’t just about rest and relaxation. It’s also about giving your body what it needs to thrive. Nourish yourself with color, quality, and consistency—and watch how it transforms everything from your skin to your mood to your energy.
6.The Healing Power of Sound
Listening to music has always had the power to affect our moods, thoughts, and even our physiology. Calming music can slow the heart rate, lower blood pressure, and reduce levels of the stress hormone cortisol. But beyond general relaxation, there is a deeper, more intentional use of sound—one that taps into ancient traditions and modern science alike.
Chakra Cleansing and Frequency Healing
In various spiritual traditions, especially those rooted in Eastern philosophy, the body is thought to have energy centers called chakras. Each chakra is believed to correspond to a specific frequency or sound. By listening to or meditating with these tones, people aim to "cleanse" or balance these centers, helping to release emotional blockages or restore energetic flow.
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Root Chakra (Muladhara) – 396 Hz: Associated with grounding and stability.
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Sacral Chakra (Svadhisthana) – 417 Hz: Linked to creativity and emotional release.
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Solar Plexus Chakra (Manipura) – 528 Hz: Connected to transformation and healing.
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Heart Chakra (Anahata) – 639 Hz: Resonates with love and connection.
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Throat Chakra (Vishuddha) – 741 Hz: Aids in communication and truth.
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Third Eye Chakra (Ajna) – 852 Hz: Enhances intuition.
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Crown Chakra (Sahasrara) – 963 Hz: Tied to spiritual awakening.
These tones are often used in binaural beats, solfeggio frequencies, and meditative soundscapes aimed at restoring balance and harmony.
Sound Therapy Instruments: Bowls, Drums, and Gongs
Unlike simply listening to recorded music, sound therapy often involves live sessions where a practitioner uses instruments to produce resonant, vibrating sounds. This approach is more tactile and immersive.
- Tibetan Singing Bowls: Often made from a blend of metals, these bowls are struck or rubbed around the rim to create deep, resonant tones. The vibrations can be felt in the body and are believed to promote deep relaxation and meditation.
- Crystal Bowls: Made from pure quartz, these bowls produce pure, clear tones that correspond with specific chakras or frequencies. They are especially popular in modern wellness spaces.
- Gongs: With their wide range of overtones, gongs can create a full-body experience that "washes" over the listener. Gong baths are used to release stress, induce meditative states, and support emotional release.
- Drumming: Used in cultures worldwide—from Indigenous ceremonies to African healing rituals—drumming can induce trance-like states, help regulate rhythms in the body, and facilitate emotional release.
Scientific Support and Growing Popularity
Research into vibrational medicine and music therapy continues to grow. Studies have shown that sound therapy can reduce anxiety, improve sleep, aid in pain management, and support emotional well-being. Hospitals and wellness centers increasingly integrate sound baths and therapeutic music into their offerings.
Moreover, technology now allows people to access these healing modalities from anywhere. Whether through meditation apps, YouTube videos of solfeggio tones, or virtual sound bath experiences, healing soundscapes are more accessible than e
A Tool for Inner Alignment
Ultimately, sound therapy is about more than just feeling good—it's about attuning to yourself. Whether you're seeking stress relief, emotional healing, spiritual awakening, or simply a deeper sense of peace, sound offers a beautiful and resonant path inward.
7.Taking a bath can become an unforgettable experience—one that nourishes both body and soul. It’s not just about getting clean; it’s about creating a personal sanctuary where you can unwind, recharge, and reconnect with yourself.
One of my absolute favorite ways to elevate bath time is with Epsom salt soaks. Epsom salt, or magnesium sulfate, isn't just soothing—it's actually a mineral compound our bodies need to help function properly. Magnesium plays a vital role in muscle relaxation, nerve function, and even sleep quality. A warm soak with Epsom salt can ease sore muscles, reduce inflammation, and help you emerge feeling lighter and more at peace.
For those who want to take it a step further, Himalayan salt baths are another incredible option. Rich in minerals and naturally detoxifying, these beautiful pink crystals can be combined with dried flowers like lavender, chamomile, or rose petals to bring a touch of nature’s elegance into your tub. Add a few drops of your favorite essential oils—such as eucalyptus for clearing the mind, ylang-ylang for deep relaxation, or citrus oils for an uplifting boost ( get instructions how you blend the essential oils in the water with carrier oils) —and you’ve created a full aromatherapy session right in your bathroom.
And let’s never underestimate the power of ambiance. Soft, warm candlelight can completely transform the mood. It creates a sense of calm and invites you to slow down. Whether you opt for classic unscented candles or indulgent scented ones that complement your bath ingredients, mood lighting can make a simple soak feel like a spa-worthy experience.
To go all in, consider playing some gentle music or nature sounds, using a plush towel or robe, and maybe even sipping on a calming tea or infused water. It’s about setting the stage for self-love and mindfulness.
So next time you step into the tub, remember: you’re not just bathing—you’re honoring yourself.
8.Water. YES, water!
We need to stay hydrated—our bodies depend on it. When we're not drinking enough water,
everything can feel off. Fatigue sets in, our focus slips, and even our mood can take a hit. Headaches, dry skin, and sluggish digestion? Often signs of dehydration.
And no, coffee doesn’t count! (Haha)
Yes, we love our morning brew, but caffeine is a diuretic—it can actually contribute to dehydration if we’re not careful. The same goes for soda and energy drinks. They may quench your thirst temporarily, but they don’t give your body the pure hydration it craves.
Try to limit the sweet drinks too.
Sugary beverages like soda, sweetened teas, and juice blends can sneak in a ton of extra calories and sugar without really satisfying your thirst. They spike your blood sugar and leave you feeling even more dehydrated later on.
Aim for water first.
Keep a bottle nearby throughout the day. Add lemon, cucumber, or mint if you want a little flavor boost. Make it part of your routine—start your morning with a glass, sip throughout the day, and listen to your body.
Your body will thank you—inside and out.
9.Aromatherapy can be a powerful tool for shifting your mood and energy, depending on the atmosphere you're aiming to create. Whether you want to feel more uplifted and energized or calm and grounded, scent can influence your environment in subtle but profound ways.
If you're looking to boost your mood or enhance focus, try invigorating essential oils like citrus (lemon, orange, grapefruit), peppermint, or eucalyptus. These bright, crisp scents can refresh your space and stimulate mental clarity—perfect for mornings or work sessions.
On the other hand, if you're winding down or craving relaxation, opt for calming scents such as lavender, chamomile, sandalwood, or ylang-ylang. These aromas help ease stress and encourage rest, making them ideal for evening rituals, meditation, or before bed.
You can work these scents into your space in different ways depending on your style and preferences. Incense sticks or cones offer a more traditional, smoky aroma and create a sense of ritual. Scented candles combine ambiance with fragrance, adding a warm glow while they gently release scent. Aromatherapy diffusers, especially those that use water and essential oils, provide a cleaner, longer-lasting option and can often cover a wider area.
No matter your method, scent becomes an invisible ally—clearing the air, lifting your spirits, or helping you feel more centered. With just a little intention, you can turn your space into a sanctuary that supports your mood and mindset.
10.Laughter is important. It’s not just a momentary escape — it’s a powerful tool for improving both our mental and physical well-being. In a world that often feels fast-paced and overwhelming, laughter offers a refreshing pause. It reduces stress, lifts our mood, strengthens our immune system, and even fosters better relationships through shared joy.
Make time in your day to seek out humor, whether it's through reading a funny book, watching a lighthearted movie, or listening to a comedian who never fails to make you laugh. Even sharing a joke with a friend or watching silly videos online can help shift your perspective and bring a sense of ease.
Laughter doesn’t require a reason; sometimes, it just needs a little invitation. Intentionally creating space for humor in your life is a small act of self-care that can have lasting effects. So go ahead — find what makes you laugh, and let yourself enjoy it fully. Your mind, body, and spirit will thank you.
11.Massage isn’t just a luxury—it’s an intentional act of self-care and restoration. It’s your opportunity to disconnect from the daily grind and reconnect with your body. Whether you're carrying physical tension, emotional stress, or just need a moment of peace, massage offers a safe space to slow down, breathe deeply, and begin healing—on all levels.
But here’s something important: not every massage therapist will be the right fit for you—and that’s okay. Just like with any other form of care, you deserve to feel safe, heard, and supported. Take the time to find a therapist who aligns with your needs, whether that’s someone experienced in deep tissue work, trauma-informed touch, lymphatic drainage, or simply someone whose energy makes you feel at ease.
You deserve more than a routine massage—you deserve a therapeutic experience that honors where you are, and supports where you’re going.
(Spoken from the heart—and hands—of a Licensed Massage Therapist.)
12.Books
For many, books offer a unique escape—a chance to step into another world, shift
perspectives, or simply slow down a racing mind. Reading can be one of the most effective ways to mentally unwind. Whether it’s a gripping novel, a gentle memoir, or a collection of poetry, books allow you to disconnect from stress and immerse yourself in something enriching and often inspiring.
If traditional reading doesn’t fit easily into your day, audiobooks are a fantastic alternative. They bring stories and ideas to life through narration, and can be enjoyed in moments when your hands are busy but your mind is open—such as while cooking, cleaning, driving, or walking. Audiobooks also create a shared experience when listened to with family, sparking conversations or laughter, especially with children’s stories, mysteries, or memoirs read by the authors themselves.
Whether you prefer to curl up with a paperback before bed or listen to a chapter while folding laundry, books—in all their forms—offer a valuable and accessible way to relax, learn, and reconnect with yourself or others.
13.Getting creative can be an incredible outlet for emotions, thoughts, and energy that might otherwise stay bottled up. It’s a way to process the world, to reflect who we are, and to connect with others without needing to say a word. I know people who find this release in the kitchen, cooking or baking with passion, creating dishes that reflect their memories, culture, or mood. Others compose their own music, letting melodies express what words can’t fully capture.
Personally, I find joy in painting and exploring different art classes. There’s something freeing about putting brush to canvas, experimenting with color, shape, and texture without any pressure to make it "perfect." Each stroke is a part of me — raw, real, and evolving. Creativity, for me and for many, is less about technical skill and more about the courage to express something genuine. It’s about embracing imperfection, celebrating individuality, and simply allowing yourself the space to feel, to explore, and to create.
In the end, creativity isn’t a competition. It’s a personal journey — one that helps us better understand ourselves and the world around us.
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