What is Self Care

What is Self Care

What is self care ? 

You might think having a relaxing bath and exercising is self care, and it is. However self care for everyone is going to be different and there are many ways to take care our wellbeing.  

Checking in with yourself to see how you are is a good place to start. Sitting down for 15 minutes, closing your eyes and focussing on your breathing will tell you if you’re conscious of your breathing or not. People often find it difficult to meditate so if this is you, just sitting or lying down and focussing on your breathing is a start. Inhale for 4 counts and exhale for 4 counts continually for 15 minutes. If this is difficult then start with 5 minutes. Does the inhalation feel the same as the exhalation? Or does one feel more restricted than the other? 

Once here, ask yourself how you are. 

What emotions are present right now? Have I been sleeping well lately? What has been upsetting me lately? Do I feel well in my body – my energy stamina, my digestion, do I have pain in my body? How have the last 3 months been going? The past year? How do I take care of my well being? Do I take care of myself at all? Do I reach for things to change how I feel? A glass of wine, substances? How do I handle stress?

As a Eastern medicine practitioner in the health industry I often ask people how they take care of themselves day to day and also when they aren’t feeling good. 

Self care ideas you maybe haven’t thought of: 

  • Saying no to social events because you’re not up to it
  • Calling friends to be around people you love for company
  • Doing food prep so you have healthy meals through the week
  • Asking a friend to help you with something
  • Getting help with kids so you can have a few hours to yourself
  • Seeing a therapist to talk about things
  • Exercising every day to get the feel good chemicals going in your body
  • Reducing your work or study load
  • Taking time off work
  • Resting at home – literally putting your feet up with a book
  • Sleep
  • Stepping away from unhealthy relationships or jobs
  • Allowing yourself to cry and feel
  • Magnesium bath
  • Time in nature
  • Taking a holiday
  • Being conscious of your behaviours when you are stressed
  • Prayer
  • Meditation
  • Doing your favourite hobbies
  • Conscious breathing
  • Staying off social media if peoples highlight reels are triggering
  • Journaling
  • Trying a new activity
  • Asking for help
  • Quiet days at home
  • Going for a health treatment such as acupuncture to balance your nervous system
  • Reducing or completely removing alcohol and substances
  • Slowing your life down, simplifying things

 

Life can get on top of us sometimes. Checking in with yourself every day by practicing self care is loving yourself. Your self care isn’t going to look the same as someone else’s self care but know there are many ways to nourish your body, mind and spirit. Give yourself time and space to move through things that are happening in your life.

 

This is an image of acupuncture for self careHi, I’m Tanya Keam, an AHPRA registered Acupuncturist and natural health practitioner in Nambour in the Sunshine Coast hinterland, Queensland Australia. I practice Chinese medicine and Acupuncture because its safe, logical, relevant and has effectively shown methods of natural wellness for thousands of years (read more about my training here). Life doesn’t need to be complicated and nor does the treatment approaches to get people feeling vibrant and well. I’ve seen people gain a lot from treatments, much more than just alleviating symptoms. It’s exciting to connect with people and share deep wisdom from the classics of ancient and traditional medicine, with modern protocols for todays mind-body living. If you need some guidance in practicing better self care get in touch or book online today.

The vitality of rest

The vitality of rest

I wanted to do a post about the importance of rest as we have moved quickly into the next season. Hello windy Autumn weather! So not just the kind of rest your Sunday afternoon naps on the lounge with your pet gives you, but the kind of rest that is restorative for the long term quality of your life.

LET’S GET REAL !

Many people visit the clinic RUSHING, soldiering on and are burnt out physically and emotionally. Yes that’s totally okay because that’s why health professionals are here to help. But that calm, balanced feeling when you get off the treatment table creates space for you to look at things. If something isn’t working in your life, is making you sick or pissed off, whatever, it’s a kick up the bum to remind yourself to come to back to you and figure out where you want to be and what fills YOUR cup.

Yet we’re always planning ahead. But what about right now? To sit and feel the ocean breeze (without your phone or thinking about what errands need doing), have a nurturing bath or getting your hands creatively dirty…

The keeping up with this fast paced society that tells us we should always be doing something“We should be busy, making more money, be attending every social event or be bettering everything comparatively”. GAHH! When was the last time you let yourself get caught in the rain? Instead of rushing to the car trying not to get wet. It’s just rain and it’s beautiful and you’re missing it because you need to be somewhere!

You are human, you’re allowed to take time out to sincerely rest your heart, mind and body. To just be. It may be a week, 2 months or even over 12 months. It doesn’t matter in the long scheme of your life how much rest you need but by golly it’s vital!

Going to a yoga class and falling asleep is probably what your body needs. Asking someone to help you out with the kids is what your sanity needs. Saying no to something that doesn’t align with your values is OK. Going for a healing health treatment isn’t self indulgent, it’s restorative.

Planning and being organised is definitely helpful in life, and there’s an element where we need to soldier on and get on with things, but oh my gosh cut yourself some slack sometimes. S L O W  D O W N. Enjoy the rain once in a while. If you need to rest, then please allow yourself to because your quality of life matters more than how society tells us how we should be.

Many blessings,
Take care of you,
See you in the clinic,

TK xx

 

Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.
Why you need to travel !

Why you need to travel !

I recently visited WA for a holiday. First of all, if you haven’t seen a Quokka, put it on your bucket list as they are the friendliest marsupials you will ever see !

Secondly, it is really important for your wellbeing to take time off and get out of your usual environment, even just for a couple of days. We can become stagnant, bored and frustrated very quickly! So trying different foods, swimming in different seas, reading books in different coffee shops, experiencing different climates, switching off from work etc – they all shake up the day-to-day norm.

Spring is about growth, change and new beginnings in Chinese medicine. Just look at how nature mimics this with bursting flowers, warmer temperatures and the need to do a big clean out at home and also get outdoors in the fresh air.

Instead of doing new year resolutions in January, come out of your introverted Winter cave and try doing them in Spring so you can set new goals and make positive changes to your life!

Take care of you, see you in the clinic,

TK xx

 

Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.
Changing up your exercise routine

Changing up your exercise routine

How many types of exercises can you list? Tonnes right?

Walking, jogging, weight training, pilates, swimming, yoga, boxing, martial arts, trekking, tennis, snowboarding, gymnastics, basketball, crossfit.. the list goes on!

Who else gets bored at the gym? Have you ever wanted to try a new type of exercise or are you sick of the same environment where you have been exercising? it can lead to lack of motivation for sure!

My general fitness routine consists on swimming, running, yoga and a bit of resistance training. Yet with these 4 I was bored and felt unmotivated to get out there. So, I decided to change things up. I’ve been to the Himalayan Mountains and one trek was a 10km return at 2,828 meters, so looking more close to home I recently climbed a mountain in the Glasshouse Mountains that I hadn’t already climbed. The mighty Mount Beerwah at 556 meters (1,824 ft), the highest of the 10 volcanic plugs in the region, and more like 2 hours, not 10! It had recently re-opened in January 2017 after being closed and doesn’t cost anything – bonus!

 

The climb wasn’t about how many laps I could swim or what my pace was in running, it was about trying something new, getting outside in the sunshine and fresh air, but most importantly to challenge myself as it’s a steep climb. Oh and don’t let age define what you can and cannot do. I passed a 70 year old couple on the mountain, taking it slow but doing it! I must advise, if you are new to mountain climbing or bush walking then start with a smaller mountain like Ngun Ngun or Mount Coolum that are very popular to climb on the Sunshine Coast.

 

What did I get out of the climb? First of all, 2 hours of fresh Autumn crisp air, sunshine sunshine sunshine, elements of conquering fear when I thought I couldn’t climb any further as my legs were jelly and the top seemed so far away. I also had such a clear head space – I wasn’t thinking about last week or tomorrow, I was right there trying to find the next step to go higher while breathing heavily. Reaching the summit was tough but I did it and felt stoked with my achievement. Coming down was quicker and lots of sliding. Thank god I had good trekking shoes on to grip the rock face, and I was wearing gloves to protect my hands! At the bottom, I ended up with ripped pants and a few cuts but god did I feel on top of the world! I conquered the mother of mountains but also myself !

 

 

Soaking in an epsom salt bath that night as I knew I would be sore from using VERY different muscles that I had been using, all I could think of was what I could do next to add to my fitness regime and to challenge myself. What did I do? I looked for a bigger mountain – Mount Warning at 1,156 meters! Then I started planning my next break to go snowboarding. Why? Because I haven’t done it and life is about experiences!

So if you are feeling unmotivated with doing fitness and then feel guilty for not doing it, try something new, especially something outdoors. Mountain climbing, a game of tennis, join a team sport or a outdoor bootcamp. Just try it. Trust me, you will love it!

TK xx

 

Tanya Keam Wellness is an experienced health clinic in Nambour on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.
 
Why I recommend Yoga

Why I recommend Yoga

Why I recommend Yoga

 

I was lucky enough to spend time in India doing my yoga teacher training with people from all walks of life. Yoga includes breath control, simple meditation, and the adoption of specific bodily postures, for health and relaxation.

 

Yoga can improve all areas of you health and wellbeing

 

Yoga is simply about connecting with yourself through mindful exercise, using breath. Just because you cant touch your toes or get yourself into bizarre postures that yoga pictures are known for, doesn’t mean the practice of yoga cannott improve your life. Start with a simple beginner class once a week to learn some simple postures and breathing techniques and then go from there!

 

You can benefit from:

Well rested sleep

Increased circulation

Better flexibility

Better posture

Improved balance

More strength

A toned body

More energy

Head clarity

Relaxation and peace

Pregnancy discomfort and birth preparation

Better sex

Lower blood pressure

Increased lymph flow

Increased metabolism

Better digestion

Reduced pain

Improvement for other sports

Better respiration

Reduced stress and anxiety

An inner calmness

Improve your outlook on life

A better connection with yourself – physically, mentally, emotionally, spiritually

 

There are MANY styles of yoga classes all over the Sunshine Coast – just try a few and see which teacher and class best suits you. 

Take care of you, see you in the clinic,

TK xx

 

Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.

Nurture yourself

Nurture yourself

When you’re feeling a bit down, low energy, stressed, emotional or disconnected.. Here’s a few tips to nurture yourself:

 

Practice daily exercise, mix up it up with different types – walking, yoga, bike riding, mountain climbing, swimming, resistance training

Eat a nutritious well balanced diet – eat regular meals so that your blood sugar levels are maintained

Have a positive mindset, wake up with a happy intention

Spend time in nature

Surround yourself with positive and like-minded people

Take a bath with oils and epsom salt

Read a new book… and finish it

Join a community group – dancing, fitness, book club

Journal ideas, thoughts and emotions

Learn something new

Talk to a friend or a professional if you don’t feel like your coping or just need to get things off your chest

Go to a comedy show and have a good laugh with good friends

Be kind to yourself – go to bed early and rest when you need to

Respect yourself with boundaries

Look in the mirror and smile at yourself

Make yourself a cup and tea and sit outside in the sunshine

Practice conscious breathing and meditation or go to a tai chi class

Get some vitamin D and go for a swim in the ocean

Let go of criticism toward yourself and others

Have a health treatment such as acupuncture, massage, kinesiology

Spend time with animals, take a friends dog for a walk

Do something creative with your hands

Turn the television off and sit outside under the stars

Cook yourself your favourite food

Recognise all the good things in your life!

 

“If you can’t change something, change your attitude” – Maya Angelou

Take care of you, see you in the clinic,

TK xx

 

Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.