We often think of self-care as an entire activity requiring blocking off time from our schedules, and shoveling out lots of money to fund the stereotypical spa day. Time and money are not always accessible to all. They are rarely present at the same time. So what do we do and how do we make it happen? We start small. In my decade plus time supporting folks caring for themselves, I have noticed our egos poo-poo the idea of tiny breaks or microdoses of self-care. No way will 30 seconds of attuning to breath, my heartbeat, or nature bring any relief to my situation. Well…are you game for an experiment?
The truth of stress management is we need numerous occasions to soothe our nervous system into the ventral vagal – the open and receptive pro-social state. In our current capitalistic hustle culture, carving out 60 minutes, 30 minutes, heck 15 minutes of self-care time seems like time we cannot spare. Here is where sinking into the microdosing effects of self-care comes in. Sprinkling it throughout the day shows plenty of beneficial ripple effects physiologically, psychologically, and neurobiologically. It is the accumulative effects of compassionate soothing, attunement, and rest that help restore our capacities, resilience, and effectiveness. Yeah, I know that last word panders to our capitalistic upbringing and what if we can use that in our favor this time. Microdosing self-care brings about more present-moment awareness, more opportunities to connect with self and nature, and more clarity in the knowing and slowing.
So you may be wondering what counts as microdoses of self-care? Here are a few ideas clients have tried and enjoyed along the way. By no means is it a complete list. Please explore and add what speaks to you.
Connecting to the breath.
Counting to four on the inhale, and then again on the exhale.
Attuning to the heartbeat - Where do you sense it? Can you hear it or feel it?
Positive notice with naming three things you are grateful for - use my Gratitude Spiral [insert link to pdf of handout] for inspo.
Stepping outside - Notice the colors of the environment or the sensations on the skin from the sun, rain, or wind.
Stretch and feel into the limbs reaching up and out, then down and in.
Aromatherapy inhale/exhale 3 breaths of your favorite scent or essential oil.
While standing or seated - press into the feet, swaying left to right, rocking front to back.
Deep sigh – with chutzpah, like how the teenagers do it! Try short and fast, then long and slow. What feels the most relieving to you? Then do it more…
Soothing touch to face with palms open resting gently on the cheek, hand over heart, massaging neck from base of skull to shoulders
Vagal neck massage – youtube it. So good.
Slowing down the pace of your walk from room to room. Like really really slow.
Get cozy with a soft blanket or weighted blanket.
Stare out the window and daydream. Sounds trivial, and yet almost a lost art in the age of smartphones.
Fur-baby snuggles or as my father calls it kitty meds.
Say hello to your plant babies. I know you have more than one – LOL.
For some more potent benefits I would recommend coupling these with continuous deep breathing or mindful inhales/exhales. Notice if you are holding your breath. Then breathe. It is surprising how often we may need to remind ourselves to release the freeze and breath in gentle movement back into our system. In general, I am a fan of slowing down and reducing multi-tasking. However, with micro-doses of self-care I say the more the merrier! Rejoice in the abundance here. Stack them together and sink into pleasure. How good can you stand it? Even if just for a moment. Your nervous system will thank you.
