1. Self-Care and The Importance of ME Time
Dr. Katia Canenguez

2. We all have stress!
We cannot go through life without experiencing some stress (positive or negative). Sometimes it can be a motivating factor for moving us in a more advantageous direction. However, chronic stress can negatively impact our physical and mental health. Knowing how to take better care of yourself during stressful times is pertinent to maintaining a balanced life and coping with those factors that are stressing you.

3. What is Self-Care?
Self-care is any activity that we do deliberately in order to take care of our mental, emotional, and physical health. Although it’s a simple concept in theory, it’s something we very often overlook. Good self-care is key to improved mood and reduced anxiety. It’s also key to a good relationship with oneself and others.

4. What Self- Care is not…
Self-care is not a “selfish” act. It is not something that we force ourselves to do, or something we don’t enjoy doing.

5. Self-care needs to be something you actively plan, rather than something that just happens. It is an active choice and you must treat it as such. Add certain activities to your calendar, announce your plans to others in order to increase your commitment, and actively look for opportunities to practice self-care.
Avoid UNNECESSARY STRESS! Sometimes we take on more stress than we need to or that just is not our own! You know…you have that person in your life who comes to you with all of their problems and soon their problems become your problems-be a friend, not a sponge!

6. Where do I begin my Self- Care?

7. Eat Healthy!
WATER!!!!!!!!!.
Foods rich in Omega-3 Fatty Acids (Fish, Walnuts, Flaxseeds, Spinach
Foods rich in antioxidants (plums, blueberries, strawberries, raisins, grapes, kale, spinach, sweet potatoes, etc)
Foods rich in magnesium (eggs, spinach, swiss chard, avocado, legumes, nuts, seeds

9. Eat Healthy! Suggested foods to avoid:
Caffeine (i.e. soda, energy drinks)
Refined sugar
Processed foods
Alcohol

10. Physical Activity

11. Get plenty of…

13. More than just tiredness
Not sleeping enough can have major consequences!
Irritability
Memory problems
Mood swings
Difficulty controlling stress and emotion
Anxiety and depression
Health problems
Poor grades
“Sleepless in Chicago” Study (depression & self-esteem)
Negative consequences
Others = irritability, memory problems, mood swings, difficulty controlling stress and emotion; health problems
Sleepless in Chicago
11 to 14 year olds; looked at hours of sleep, depression and self-esteem
Low initial levels of sleep linked with high dep and low Self Esteem
Changes in sleep; decreases predicted increases in depression, decreases in Self Esteem

14. Spiritual Life
Make time to connect with God in ways that are meaningful to you

15. Consider these activities for your own Self-Care: