Thursday

"The perfect moment is this one."

-Jon Kabat-Zinn

Welcome to Thursday! Today, we're chatting about:

• Self-care strategies for managing anxiety

• How to meditate when you feel anxious

• Simple tips to improve your sleep

• How plants can give you the best sleep of your life

• Have you had your daily dose of “awe”?

• Meal planning can make dinner easier

• Poll results

Self-Care Strategies for Managing Anxiety

Living with anxiety can feel overwhelming, but self-care practices can offer relief and support. Taking small, intentional steps can help manage anxiety and create space for calm in your daily life. Here are some simple strategies you can try:

1. Talk to Someone You Trust – Sharing your worries with someone you trust, whether it’s a friend, family member, or support group, can often bring a sense of relief. Sometimes just having someone listen and acknowledge your feelings can help reduce the weight of anxiety.

2. Focus on Physical Health – Maintaining a balanced lifestyle that includes regular exercise, healthy eating, and sufficient sleep can improve your overall well-being and reduce anxiety. Physical activity, in particular, helps release tension and boosts endorphins, which contribute to a sense of calm.

3. Breathing Exercises – Simple breathing techniques, like deep breathing or the 4-7-8 method, can help calm the nervous system and slow down racing thoughts. Taking a few moments to focus on your breath can create a grounding effect and reduce feelings of anxiety.

4. Keep a Journal – Writing down your thoughts and feelings in a journal can help you process anxiety and gain perspective. Journaling allows you to track patterns, identify triggers, and release overwhelming emotions.

5. Complementary Therapies – Practices such as mindfulness, meditation, or yoga can help cultivate a sense of calm and presence. These activities encourage you to focus on the present moment and quiet the mind, which can reduce anxiety.

Taking time for self-care isn’t about fixing everything at once—rather, it’s about creating small, intentional habits that support your well-being. What are some of your favorite self-care practices for reducing anxiety?

How to Meditate When You Feel Anxious

Anxiety can be overwhelming, but meditation offers a simple and effective way to find calm and reduce stress. By focusing on the present moment, you can cultivate awareness and ease anxious thoughts. Here’s a step-by-step guide to get started with meditation for anxiety.

1. Find a Quiet Space – Choose a comfortable and quiet area free from distractions where you can sit or lie down.

2. Set a Timer – Begin with just a few minutes (3-5 minutes) and gradually increase your time as you become more comfortable.

3. Close Your Eyes and Breathe – Sit comfortably and take slow, deep breaths. Focus on your breath, allowing each inhale and exhale to guide you.

4. Notice Your Thoughts – Observe any thoughts that arise without judgment. Acknowledge them and gently bring your attention back to your breath.

5. Practice Acceptance – Let go of any need to control your thoughts or feelings. Meditation is about observing and accepting the present moment as it is.

6. End with Gratitude – Take a few moments to reflect on the practice and notice how you feel. End with a sense of gratitude for prioritizing your well-being.

Meditation doesn’t need to be perfect. Even a few minutes a day can make a significant difference in calming anxiety and bringing clarity to your mind.

Tired? Try These Daytime Habits For Better Sleep

If you're tired even after a full night's sleep, it may not be your bedtime routine at fault. Surprisingly, simple habits during the day can impact how well you sleep at night.

For example, consuming more iron-rich foods—like meat, fish, and spinach—helps maintain energy levels and can prevent feelings of fatigue. Iron deficiency can contribute to poor sleep and general tiredness, so keeping your levels in check is key.

Adding more veggies to your meals can also help. Research shows that people who eat a diet rich in fruits and vegetables tend to have better sleep. Specifically, eating greens like kale and spinach, which are high in vitamins A and C, can improve your sleep quality over time.

Another energy-boosting hack? Getting some exercise. Studies suggest that even light physical activity, a few times a week, can help you sleep better and feel more rested during the day. Don’t worry—this doesn’t mean intense workouts; just moving your body will help.

These simple tips can make a big difference in how well you rest and how energized you feel throughout the day.

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Thank you to CBDistillery for sponsoring Note To Self. 

How “Awe” Moments Can Transform Your Day

Life can feel overwhelming, especially when anxiety takes hold, leaving us disconnected and stuck. But what if a simple shift—feeling awe—could transform our daily experiences?

Awe is that goosebump-inducing, heart-expanding sensation we feel when we encounter something beyond our usual understanding of the world. Whether it's a breathtaking view, a random act of kindness, or a quiet moment of reflection, awe has the power to shift our perspective and bring us back to the present.

Research shows that experiencing awe reduces anxiety, lowers inflammation, and boosts overall well-being. When we feel awe, we step outside our usual "me-focused" thoughts and connect with something greater than ourselves. This quiets the brain’s default mode network and fosters empathy, openness, and connection.

To cultivate awe in your daily life, try going for walks and paying attention to small details like the patterns in leaves, the sounds of birds, or the gentle sway of trees. Seek out moments of beauty, whether it’s a stunning sunset, a natural landscape, or a quiet moment in nature. Spending time outdoors has a powerful way of evoking awe.

Embracing awe can help you feel more grounded, connected, and present, especially during moments of stress and anxiety. In these small, awe-filled moments, we uncover a renewed sense of purpose and belonging, transforming our daily lives in profound ways.

Plan Ahead, Stress Less, and Enjoy Dinner Again!

Meal planning makes life easier - and you deserve that! Knowing what’s for dinner every night can feel like a small victory in a chaotic week. With Plan to Eat, you can streamline your meal planning, feel prepared, and it only takes a few minutes!

Start planning now! 

Thank you to Plan To Eat for sponsoring Note To Self.

Poll Results: Have you ever tried meditation?

Parting Thoughts

• ✅ True or False: False. Exercise also boosts mental health by releasing endorphins, improving mood, and reducing anxiety and depression.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: Remember, you're stronger than your anxious thoughts. Take it one moment at a time, and celebrate even the smallest victories—because they all matter.

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!