The Self-Care Plan: Bringing It Together (Part 2)

You can access this podcast episode here:

Definition: Self-care can best be described as the intentional actions that are taken to preserve your mental, emotional and physical well-being.

Self-care is an essential part of your well-being. It plays a valuable role in your mental, emotional & physical health. When you make an intentional effort to preserve your mental, emotional and physical care then it produces healthy results in other areas of your life. When you decide to put your well-being first, it can clarify what stressors affect your mind, body, soul & spirit.

In my self-care journey, I learn how to cope with stress, anxiety & anger. Creating an individual self-care plan has given me a peace of mind during difficult times. When you begin to make yourself a priority, things in your life will shift. No longer will you feel neglected, tired, burnout or unappreciated. Overall, it is a personal responsibility to take care of your well-being. When you try to delegate this responsibility to others, then disappointment and frustration will be a continuous result.

Below I am going to give you guidance on how to bring your self-care plan together.

First Step: In a journal/poster board list all categories for your plan starting with mental, emotional & physical as top categories.

Second Step: The categories will range from 6-8 depending on what specific areas are important to you.

For example your categories may be as follows:

  • Mental
  • Emotional
  • Physical
  • Spiritual
  • Social/Relational
  • Professional
  • Recreational
  • Financial
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Third Step: Once you have listed all your categories then it is time to list your coping strategies. I suggest listing 3 to 5 coping strategies for each category so you will not overwhelm yourself

For example under my mental self-care I would put meditation, prayer, reading inspirational quotes/books etc.

Below is a brief example of my self-care plan…..

  • Mental: meditation, prayer, reading inspirational devotions/books
  • Emotional: therapy, journaling, setting boundaries
  • Physical: walking, being in nature, healthy routine for eating/medical checkups

Once you have finished listing three to five coping strategies, you are done with your self-care plan. You can always add more coping strategies later, but sticking with three to five will help you implement one or two each day during the week. Once you implement a strategy consistently, you will see a change in your life.

*To create your self-care plan you can download the free e-book here: *

October Series: Age, Health & Wealth!

October has finally arrived in a big way as this month commemorates Breast Cancer Awareness and Domestic Violence Month. Our October Series is entitled Age, Health & Wealth!  We will discuss how important it is to get your breast exam & checking your breast yourself. We will also discuss the importance of gaining knowledge on your finances & getting out of debt & investing. And last but not least, we will talk about the beauty of aging & realizing age is nothing but a number! So join us as we explore the beauty of aging, embracing our health & gaining knowledge on wealth! 

Chasing The Ghost of Skinny

Running on the treadmill trying to get rid of the fat I was tired of my fat legs and muffin top. I was bombarded with images of women that had no curves like me. It seemed as if I was chasing after someone or maybe something on this treadmill. I was beginning to wonder if I was becoming fit to be healthy or becoming fit to get rid of the fat. I was tired of my roller coaster behavior when it came to plaguing allegiance to exercise. To be honest, I am literally burnt out. Who was I kidding? This sweat dripping on me was tiresome I just wanted to be skinny. However, chasing skinny was not worth my sanity!

Have you ever felt like your fitness journey was endless and reaching your goal was impossible? Well, if you shook your head yes while reading this I definitely can relate to you. Last year, I was consumed with so much stress that once I came back from my summer adventures I had no motivation to workout. I did not understand why but then I realized there was a mental block. I needed to get to the root of why there was absolutely no motivation to exercise.

I finally got the answer after being honest with myself; I was chasing the ghost of skinny. When I was in my 20’s I ate what I want and worked out three time s a week due to military standards. However, I was no longer in my 20’s and definitely did not have a mandatory routine regiment.  My workout journey was solely dependent upon my own motivation.
I decided that I needed to be happy with where I was physically and find solutions on how to embrace my new body at 35. In reality, I needed to stop looking at old pictures of myself. I was no longer that girl, it was necessary to embrace the woman I had become. 

Six months later, I made the choice to renew my relationship with myself. My exercise journey was more of a mental stigma I had to confront. Whether I am 145lbs or 160lbs I understood I have to be happy with myself at every stage. I can either make strides and celebrate my small fitness milestones or continue to chase the ghost of skinny.

In the end you cannot fully be happy with your fitness journey until you learn to embrace where you are at this very moment. Every part of your fitness journey is a step in the right direction. So celebrate yourself, embrace your curves & have fun in your fitness journey!