45 Self-Care Ideas

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International Self-Care Day

The World Health Organization (WHO) defines self care as “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.” WHO’s definition of self-care recognizes that individuals have varying levels engagement with health care professionals.

Due to the lack of access to many essential health services, it is critical the individual, and surrounding community, takes action to ensure needs are being met to help increase overall health and well-being. By being an active participant in your own health you can increase prevention measures to reduce illness in the future.

Here’s a list of 45 self care ideas to help you feel good and take steps to improving your health and well-being. Please note: you don’t have to do all 45 things to practice self care. It’s not a contest! Take what resonates, and leave what doesn’t.

1. Tidy Home, Tidy Mind. Declutter, reorganize, clean and wipe surfaces. It doesn’t have to be your entire home, simply pick a space that needs some love and get it clean and tidy. The feeling you will have once it’s done will be worth it.

2. Build a fort and watch a movie - creating a child-like environment will make watching a movie that much more enjoyable.

3. Rearrange your furniture, getting a fresh perspective can make all the difference.

4. Light some candles and play music, change up the mood.

5. Give yourself a self-massage, incorporate essential oil to stimulate more than one of your senses

6. Listen to a new podcast about something you’re interested in learning about

7. Organize your books and pick 1-3 books that make you think of a friend you’d like to lend them to

8. Clean your makeup brushes

9. Replace your toothbrush

10. Try art therapy - check out TikTok or YouTube on the ‘how to’

11. Go through your home and find items you can donate

12. Sit outside and take a moment to listen and watch all the activity around you while breathing in fresh air

13. Consider starting a new hobby, something that’s just for you and something that brings you joy!

14. Write someone a handwritten note and mail it to them

15. Vacuum, sweep, and/or mop - say goodbye to dust bunnies!

16. Add special national holidays to your calendar, such as national cookie day, national dog day etc. and think about how you’d like to spend them

17. Improve your recycling system at home and designate specific bins based on your towns recycling standards

18. Try a local yoga class

19. Start a journal - try to create a routine to do this on a regular basis

20. Set up a small amount to donate each month to the charity of your choice

21. Go to therapy! Make an appointment with a local therapist near you

22. Buy some fresh flowers to place in your home

23. Volunteer in your community

24. Join the 1000 hours outside project and start counting your time spent outdoors!

25. Set up automatic payments for your bills so you don’t forget to pay on time and you contribute to improving your credit score

26. Take yourself on a date - order a coffee and sit at your local coffee shop or buy yourself and ice-cream and watch as people walk by

27. Set boundaries and take an intentional break from the news

28. Take an Epsom salt bath

29. Go one full day without social media

30. Join a meal subscription service and take the guess work out of cooking

31. Get dressed up in one of your favorite outfits that makes you feel good

32. Ask for someone form of physical touch from a loved one such as a hug or a kiss

33. Follow a guided meditation on breathing

34. Establish a routine for some form of exercise

35. Open a recipe book and pick something at random to make

36. Create a personal grooming routine such as a ‘clean face’ process before you go to bed

37. Drink enough water, with electrolytes! Having a favorite drink container can help encourage you to drink enough water throughout the day

38. Spend time consciously having ‘play time’ with your pets, it will be beneficial for you both

39. Stretch in the morning and before you go to bed

40. Make sure to wear sunscreen, even on cloudy days!

41. Write down positive affirmations then read them aloud, often.

42. Add plants to your home to bring extra life into your living environment

43. Establish a bed time routine that helps you wind down from the day - that means no doom scrolling until 2am

44. Create a mood board, you can do this using magazine cut outs etc. or you can create it on Pinterest

45. Call a friend just simply because you are thinking of them, be sure to tell them that.

What is Ketamine Assisted Psychotherapy?

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Learn how Ketamine Assisted Psychotherapy works

What is Ketamine Assisted Psychotherapy?

Ketamine Assisted Psychotherapy (KAP) is an innovative and promising approach that merges the benefits of psychotherapy with the use of ketamine, a dissociative anesthetic.

This therapeutic technique has gained traction in recent years as a potential treatment for various mental health conditions, offering new possibilities for healing and personal transformation. In this blog post, we will delve into what Ketamine Assisted Psychotherapy is and what's involved during the procedure.

Understanding Ketamine Assisted Psychotherapy:

Ketamine Assisted Psychotherapy is a guided and controlled process where our anesthesia professional, nurse anesthetist Frank Valenti CRNA, MS, NSPM-C, administers ketamine in a safe and comfortable setting. Our Ketamine Assisted Psychotherapy program is in partnership with Plymouth Anesthesia Associates, whom Frank owns and operates. The client will be given headphones and a blackout eye mask to reduce any external distractions. The use of ketamine induces an altered state of consciousness that allows clients to explore their thoughts, emotions, and past experiences more deeply.

The Procedure:

Screening and Assessment:

Before a client undergoes Ketamine Assisted Psychotherapy, a thorough screening and assessment is conducted by our expert staff. This ensures that the client is suitable for the treatment and helps our therapists tailor the experience to meet individual needs.

Intention Setting Session:

The client and therapist discuss goals, intentions, concerns, and any leftover details from previous therapy sessions. This pre-ketamine intention session may be performed the same day as a ketamine treatment or up to several days prior.

Session Setup:

During a typical KAP session, the client is seated in a cozy, therapy room with calming elements such as soft lighting and comfortable chairs. Soothing music and eye shades are also provided to enhance relaxation and introspection.

Ketamine Administration:

Our nurse anesthetist Frank Valenti CRNA, MS, NSPM-C administers a carefully measured dose of ketamine intravenously to induce the desired altered state. The dosage is precise and controlled, and our nurse anesthetist closely monitors the patient throughout the experience.

Guided Exploration:

Throughout the ketamine experience, the therapist remains by the client’s side, providing emotional support and gentle guidance. The client is encouraged to explore their thoughts, feelings, and memories in a safe and non-judgmental environment.

Emotional Release and Insight:

Ketamine's effects can vary from person to person, but many people report heightened emotional release and profound insights during the session. The altered state allows for the reevaluation of past experiences, thought patterns, and belief systems, leading to potential breakthroughs and personal growth.

Integration Session:

After the ketamine effects wear off, the therapist and client engage in a post-session discussion to process and integrate the experiences. This integration phase is vital for translating the insights gained during the session into actionable steps for continued healing and growth.

Safety and Precautions:

It's crucial to note that Ketamine Assisted Psychotherapy should only be administered by trained professionals in a controlled medical setting. The well-being and safety of the client are of utmost importance to us throughout the entire process. Additionally, KAP may not be suitable for everyone, and that is why we require a comprehensive assessment to be conducted before considering this treatment.

The Potential Benefits:

Ketamine Assisted Psychotherapy has shown promise in treating conditions such as depression, anxiety, post-traumatic stress disorder (PTSD), and addiction. Research indicates that ketamine's effects on the brain can lead to long-lasting changes, making it a potentially powerful tool in mental health care.

Conclusion:

Ketamine Assisted Psychotherapy offers a unique and transformative approach to mental health treatment, providing clients with an opportunity for profound self-exploration and healing. While the field is still evolving, KAP has the potential to change lives and provide hope for those seeking relief from various mental health challenges. If you or someone you know is considering this treatment, please contact our office to determine if Ketamine Assisted Psychotherapy is a suitable option.

What is a Stellate Ganglion Block

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Understand the cutting-edge treatment of a Stellate Ganglion Block

Often referred to as the "Swiss army knife" of regional blocks. It works by blocking neural transmissions, which in turn, alleviates your sympathetic nervous system from the unnecessary overproduction of symptoms. Stellate ganglion block (SGB) is increasingly being used for treating various medical conditions such as:

• PTSD

• Depression & Anxiety

• Trauma

• Long Covid

• Menopause

• Pain Management

We are seeing dramatic results for those suffering from physiologic hyperarousal (fight or flight response), hypervigilance, feelings of perceived threat, and insomnia.

The Procedure

The SGB procedure involves injecting a local anesthetic into the stellate ganglion, a cluster of nerves located in the neck, on either side of the voice box (larynx). The stellate ganglion is part of the sympathetic nervous system, which regulates various involuntary functions in the body.

The procedure is typically performed under X-ray guidance or ultrasound imaging to ensure accurate needle placement. The patient is usually given a local anesthetic to numb the injection site and may receive light sedation to help them relax during the procedure. For our SGB procedures, we utilize ultrasound imaging to ensure accuracy.

The local anesthetic injected during an SGB temporarily blocks the sympathetic nerve signals, interrupting the transmission of pain and altering blood flow patterns. The duration of relief varies among individuals. In some cases, multiple SGBs may be required to achieve long-term relief or manage the underlying condition effectively.

It's important to note that stellate ganglion blocks are medical procedures that should only be performed by trained healthcare professionals in an appropriate clinical setting. The decision to undergo an SGB should be made in consultation with a qualified healthcare provider who can assess the individual's specific medical needs and determine the potential benefits and risks of the procedure. If you would like to schedule a consultation with our expert staff, please visit our contact page.

Visit our Stellate Ganglion Block page to learn more about this procedure.