![]() It's been two years since the war in Ukraine began, and our hearts remain with the Ukrainian community. As we navigate this ongoing and challenging situation, it can be difficult to find the right words or actions to offer support. It’s also important to recognize the impact that the war, and the constant stream of online content related to it, has had on many of us. With this in mind, we'd like to share a few tips to help provide support to those who are directly impacted by the war and to prioritize self-care: Set Scrolling Time Limits: Limiting the time spent scrolling through social media, news websites, and other digital sources is important for maintaining our emotional well-being. The constant influx of information can lead to feelings of stress and overwhelm. Setting a timer when engaging with these platforms can help us become aware of how much time we're spending and provide a clear stopping point. After scrolling, consider decompressing by taking a walk, listening to music, or chatting with a loved one. Practice Self-Compassion & Self-Care: Self-compassion and self-care are important for maintaining our well-being, but we often prioritize kindness and compassion towards others and not for ourselves. Self-compassion involves treating ourselves with kindness, understanding, and acceptance, particularly during challenging times. Incorporating mindfulness into our weekly routines can help us become more attuned to our thoughts and emotions, approaching them without judgment. Self-care can go hand-in-hand with self-compassion, supporting both our bodies and minds. Suggestions for self-care include taking a soothing bath, going for a walk, scheduling time with friends, cooking a comforting meal, calling a family member, or watching a funny show. By being compassionate towards ourselves and prioritizing self-care, we can provide support to our mental and physical well-being. Seek Help: Seeking help is an important step in managing our mental health and well-being. While the support of family and friends can be comforting, there are times when professional help may be necessary, especially if you're feeling overwhelmed, anxious, or facing other difficulties. Here are some resources to help you find a provider:
Support & Advocacy: In the face of the ongoing Ukrainian war, some may find solace in taking action, whether through donations, volunteering, or education, to stand in solidarity with those affected. Here are a few organizations that have opportunities to learn and for donations and volunteering.
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![]() It's been a month since we set our 2024 New Year resolutions. How are yours holding up? If some of us set ambitious goals and are struggling to stick to them, February presents a great opportunity to reassess and transform these resolutions into SMART goals. S.M.A.R.T goals are a widely embraced framework for goal-setting, emphasizing Specific, Measurable, Achievable, Relevant, and Time-bound objectives. Consider the example of transitioning from a vague goal like "do more mindfulness" to a SMART goal such as "do 5 minutes of mindfulness 4 times a week for the next 6 months. First, we refined the vague directive of "do more" into the specific action of "engage in 5 minutes of mindfulness, 4 times a week." Second, by incorporating a defined time and weekly frequency, we can have a precise measurement of the goal's progress. This progress can be monitored by logging each time we engage in our mindfulness practice on a calendar. Setting achievable goals can be challenging, it requires considering what is manageable for you on a daily or weekly basis. It's important to acknowledge that certain days may be busier than others, making it difficult to prioritize mindfulness practice. By aiming for 4 sessions a week, you create a realistic expectation that accommodates your schedule while still allowing for flexibility. It's essential to remember that while you can always exceed your goal, setting an attainable target increases the likelihood of success and building your self-confidence. This brings us to the relevance aspect of SMART goals. Consider setting goals that align with your values and priorities. For instance, if you value self-care to help manage anxiety, incorporating mindfulness practice is a logical choice. On the other hand, if you have a strong value for socialization, your goal may involve scheduling time to see a friend each week. By aligning your goals with what matters most to you, you increase motivation and ensure that your efforts are fulfilling. Finally, it's important make your goals time-bound. Working towards an indefinite or distant endpoint can be daunting. That's why, in this case, we've chosen to measure our goal weekly (4x) over the course of 6-months. After 6-months, you can evaluate the effectiveness of practicing mindfulness 4x a week and set new SMART goals for the next 6 months. Setting a defined endpoint provides clarity and allows for meaningful reflection and adjustment as you progress towards your goals. February offers chance to reevaluate 2024 resolutions into S.M.A.R.T goals. By emphasizing Specific, Measurable, Achievable, Relevant, and Time-bound objectives, we can set ourselves up for success, improve our ability to meet goals, and build our self-confidence. |
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