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"Today, I explore what makes me feel at peace."
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We hope you've had a great week so far! In today's newsletter:
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True or False?
Stress is a hormonal response.
Scroll for the answer!
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Discover the 5, 4, 3, 2, 1 Grounding Technique
Whether you're in a moment of panic or simply feeling taken over by the stress of day-to-day life, there are times when you may feel unsure how to handle big feelings.
Grounding techniques — like 5, 4, 3, 2, 1 — can be a great tool to pause and re-center when you're feeling overwhelmed.
To do this technique, you use each of your five senses and count down to practice mindfulness and focus on the world around you.
- 5 (sight): Name 5 things you can see around you.
- 4 (sound): Identify 4 things you can hear.
- 3 (feel): Find 3 things you can feel.
- 2 (smell): Name 2 things you can smell.
- 1 (taste): Identify 1 thing you can taste.
Especially if you're getting lost in your thoughts, the 5, 4, 3, 2, 1 technique can bring you back to the present moment.
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What Is “Busy Brain?” One Expert’s View on How We’re Affected by Chronic Stress
We all get stressed from time to time. However, it's well known that intense stress — and feelings of overwhelm over long periods — can have profound impacts on our minds and bodies.
One expert has honed in on a stress response that she has dubbed "busy brain."
Romie Mushtaq, board-certified doctor, wellness speaker, and author of The Busy Brain Cure, detailed exactly what this is in a podcast with Slate.
Mushtaq told Slate that busy brain "is when you’re under chronic stress, [and] a particular pattern of neuroinflammation arises."
She added that this stress can cause "three key symptoms" due to neuroinflammation patterns.
This includes:
- Feeling constant anxiety or worry
- Seriously struggling to focus
- Feeling "wired and tired" and unable to sleep (insomnia)
This chronic stress can lead to a host of other issues, Mushtaq added to Slate.
Mushtaq's book details an extended plan to help "busy brain." However, experts agree simple steps can help us all manage stress.
Some simple stress management techniques to try include:
- Meditation and mindfulness
- Journaling
- Saying "no" to things and setting boundaries
- Setting aside downtime and time to enjoy the things you love
- Being intentional about when and how you connect with others
- Disconnecting from social media
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Painting Your Way to Inner Peace
In the hustle and bustle of modern life, finding moments of tranquility and inner peace is essential for maintaining mental and emotional well-being. One powerful avenue for achieving this sense of calm is through the therapeutic practice of painting. Whether you're an experienced artist or a novice, engaging in artistic expression can be a transformative journey toward stress reduction and relaxation.
Painting provides a unique opportunity to disconnect from the outside world and immerse oneself in the present moment. The act of mixing colors, applying brush strokes, and bringing a blank canvas to life encourages mindfulness and fosters a state of flow, where time seems to stand still and worries fade away.
Moreover, painting offers a nonverbal means of self-expression, allowing emotions to be conveyed and processed in a safe and creative space. Whether through abstract forms, vibrant landscapes, or introspective portraits, each brushstroke becomes a reflection of one's innermost thoughts and feelings.
To harness the therapeutic benefits of painting for stress reduction and relaxation, consider incorporating techniques such as color therapy, intuitive painting, and guided imagery. Set aside dedicated time for painting each day, create a peaceful environment conducive to creativity, and approach the process with an open mind and heart.
By painting your way to inner peace, you can tap into a reservoir of calmness and serenity within yourself, nurturing your mental and emotional well-being amidst life's challenges.
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This Painting Sold For 8 Million and Everyday Investors Profited
When the painting by master Claude Monet (you may have heard of him) was bought for $6.8 million and sold for a cool $8 million just 631 days later, investors in shares of the offering received their share of the net proceeds.
All thanks to Masterworks, the award-winning platform for investing in blue-chip art. To date, every one of Masterworks’ 16 sales out of its portfolio has returned a profit to investors. With 3 recent sales, investors realized net annualized returns of 17.6%, 21.5% and 35%.
How does it work? Simple, Masterworks files each offering with the SEC so that nearly anyone can invest in highly coveted artworks for just a fraction of the price of the entire piece.
Shares of every offering are limited, but Note To Self readers can skip the waitlist with this exclusive link.
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Thank you to Masterworks for sponsoring Note To Self. Past performance is not indicative of future returns, investing involves risk. See disclosures masterworks.com/cd
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Discover Foot Soaks for Self-care
People may only think of having a foot soak at the spa. However, they're a simple and relaxing act of self-care you can do right from home!
Some of the upsides include:
- Can ease inflammation
- It is relaxing, and a great way to unwind
- Depending on the soak you make, it can help soften and exfoliate skin
To do an at-home foot soak:
- Set the environment: Decide where you want to do your foot soak —whether in the bathroom for easy clean-up or near the couch or end of the bed for maximum comfort. Find a relaxing playlist, light a candle, and make a warm beverage to really set the tone!
- Fill your tub: Fill the bathtub or a bin with enough warm water to soak your feet.
- Build your soak: Epsom salts, a mild soap, and essential oils (make sure to dilute them with a carrier oil for safety) can create a more relaxing environment and help soften and treat your feet!
- Relax: Sitting on the edge of the tub or a comfortable surface with your soaking tub on the ground, submerge your feet and enjoy this act of self-care:
- Dry off and moisturize, if desired: After several minutes of submerging your feet, pat them dry. You can also use a gentle moisturizer on your feet and cover them with socks to promote softness.
If you have any cuts, wounds, or health concerns, be sure to chat with a professional before this practice to be safe!
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5 Soothing Reflexology Moves to Alleviate Nerve Pain at Home
In the realm of holistic self-care, reflexology stands out as a powerful practice known for its potential to offer relief from various types of discomfort, including nerve pain. Rooted in the belief that specific areas of the feet, hands, and ears correspond to different parts of the body, reflexology aims to stimulate these points to promote healing and relaxation. Here, we explore five simple yet effective reflexology moves you can perform at home to help reduce nerve pain.
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Toe Walking: Begin by sitting comfortably in a chair and gently removing your shoes and socks. With your feet flat on the floor, raise your heels, allowing yourself to balance on the balls of your feet. Slowly, begin to walk forward on your toes, feeling the pressure shift across the pads of your feet. This movement not only strengthens the muscles but also stimulates reflex points associated with the spine and lower back, potentially easing nerve pain in these areas.
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Thumb Pressing: Locate the area on the sole of your foot corresponding to the region where you experience nerve pain. Using your thumb, apply firm but gentle pressure to this reflex point, gradually increasing the intensity as tolerated. Maintain the pressure for 30-60 seconds, breathing deeply and allowing the sensation to permeate. Thumb pressing helps release tension and promotes circulation, potentially providing relief from nerve pain.
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Arch Rolling: Sit comfortably and place a small, smooth object like a tennis ball or massage ball under the arch of one foot. Gently roll the object back and forth using the weight of your foot, focusing on areas that feel tender or tight. This rolling motion stimulates reflex points associated with the entire body, including organs and nerves, promoting relaxation and reducing pain perception.
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Ankle Rotations: While seated, lift one foot off the ground and rotate the ankle in a circular motion, first clockwise and then counterclockwise. As you rotate, pay attention to the sensations in your foot and lower leg, noticing any areas of tension or discomfort. Ankle rotations help improve circulation, flexibility, and mobility, which can alleviate nerve pain and promote overall well-being.
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Toe Stretching: Sit on the floor with your legs extended in front of you. Reach down and interlace your fingers with your toes, gently pulling them back towards your body until you feel a comfortable stretch along the underside of your foot. Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the sensation. Toe stretching helps release tension in the foot muscles and connective tissues, potentially reducing nerve pain and enhancing comfort.
Incorporating these reflexology moves into your daily routine can complement existing pain management strategies and contribute to a greater sense of well-being. However, it's essential to listen to your body and adjust the intensity of the techniques based on your comfort level. If you experience persistent or worsening nerve pain, consult with a healthcare professional for personalized guidance and treatment. By nurturing your body with gentle self-care practices like reflexology, you empower yourself to take an active role in managing your pain and promoting holistic wellness.
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Sciatica Sufferers Find Solace
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Unlock this potential at an extraordinary discount—only $15 per bottle during their limited-time sale, complete with free shipping. It's not just about managing symptoms; it's about nurturing your well-being for the long term.
Order now and enjoy 62% off (retails for $40.00) your first order while supplies last.
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Thanks to NativePath for sponsoring Note To Self.
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Parting Thoughts:
- True or False: True! When you feel stressed, your brain sends signals throughout your body and releases adrenaline and cortisol, which are stress hormones!
- 🏼♀️ 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: We all experience stress from time to time. However, it's important to do things that help us feel relaxed and check in with ourselves to ensure we manage those stressors!
- Cat of the Day, Alfie: Meet Alfie, the purr-fectly stylish kitty sporting his...
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Share the love
Know a fellow self-care lover who would benefit from joining the Note To Self Community? Forward this email or refer them at readnotetoself.com!
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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 care@readnotetoself.com!
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