Lesson #5: Mind (Day 10)

Follow along with Day 10 in your workbook. 

Hello, Explorer!

Self-Care for Your Mental & Emotional Health

Self-care for your mental and emotional health continues to be refined every day, but the idea of caring for your emotional health can be seen through the ages of time. The following parable about life and mental health is given from an old Cherokee to his young grandson:

“A fight is going on inside me,” he said to the boy. “It is a terrible fight, and it is between two wolves. One is evil – he is anger, envy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.”

The man continued, “The other is good – he is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion, and faith. The same fight is going on inside you – and inside every other person, too.”

The grandson thought about it for a minute, and then he asked his grandfather, “Which wolf will win?”

The old Cherokee simply replied, “The one you feed everyday.”

As with the boy feeding the two wolves, we must be intentional with our mental and emotional fortitude. Viewing our thoughts and ideas as objective helps us to manage our emotions. At the same time, we will allow ourselves to safely experience our full range of emotions without judgment or criticism. This becomes the primary focus for maintaining our life’s satisfaction.

Now, let’s create a Mental & Emotional Self-Care Plan. Similar to your Physical Self-Care Plan, your goal is to improve your repertoire of activities or items that you can choose from when you feel like you need an outlet or when you want to improve your mindset and headspace. Out of all the ideas below, which ones can you see yourself adding to your self-care plan? Make sure to write them down into your PDF workbook, journal or planner.

– Meet with a life group.

– Prioritize relationships.

– Step out of your comfort zone.

– Engage in the arts.

– Take up a new hobby.

– Read a new book.

– Keep a reflective journal.

– Turn off your email and work phone outside of work hours.

– Make time for relaxation.

– Plan a date with yourself.

– Make time to engage with encouraging, optimistic, and positive friends and family.

– Develop supportive friendships.

– Write three good things that you did each day.

– Go to the movies or do something else you enjoy.

Pro Tip: Daily Affirmations

During the hard times when we feel empty and broken, lifting our spirits feels like an impossible task. While negative emotions are natural and will always be experienced, we also need to be able to get out of the downward spiral that sometimes feels never-ending. Furthermore, we cannot rely on others to always be there for us when we need them, especially when the negative emotions arise on a day-to-day basis.

As we continue to complete our Mental & Emotional Self-Care Plan, a great practice that has helped us to become people with more patience, joy, compassion, and motivation is Daily Affirmations. This is the practice of reciting positive affirmations everyday in order to improve our self worth, confidence, and increase the love toward oneself.

Daily affirmations have a myriad of benefits to mental & emotional self-care. Affirmations help us become more aware of our own consciousness and thought process, as well as lead to acceptance and compassion for others. Positive affirmations reconnect us with feelings of gratitude and enhance your perspective on the abundance of life. Finally, affirmations help us perform better under pressure, as they help us stay in alignment with our intentions and our goals. The best we can do is to dig deep within ourselves and to find a way to nourish our mind, body, and soul. Affirmations will help us have full control over how we want to feel and act throughout our day. This will help us manifest our dream life. 

How To Use Positive Affirmations

– Remove yourself from all distractions.

– Take three deep breaths, inhale and exhale to a slow count of five seconds.

– Close your eyes.

– Stand in front of a mirror and look at your reflection.

– Smile and focus on your intention.

– Say your affirmation (or a list of positive affirmations) slowly and clearly.

– Repeat your affirmations 3-5 times, really focusing on the meaning of each word and focusing on what you need for that day.

– Take another three deep breaths, allow your body to absorb the positive feeling of the affirmations and visualize your intent.

– Designate five minutes everyday to put your affirmations into practice!

Morning Affirmations

Choose 2-3 affirmations to recite out loud to yourself in front of the mirror or while meditating and praying. Make a habit of reciting these positive affirmations, so you can practice prioritizing yourself.

– I am thankful for another day.

– I am happy about who I am and how far I have come.

– I am blessed with the basic necessities to live.

– I am finding my own happiness.

– I have everything I need to create happiness.

– I am blessed with the love of people who choose to be with me.

– I am prioritizing my mental and emotional health.

– I am worthy of love and respect.

– I will be productive and energetic.

– Happiness is a choice, and the basis of my happiness is the blessings I have been given.

– I am grateful for another chance to live my life.

– I am happy about the opportunities I have been given in life.

– I will not let discontentment be the root of envy towards others.

– Today is a gift, and I am blessed to be here.

Evening Affirmations

Choose 2-3 affirmations to recite out loud to yourself while you wind down for the day. Make a habit of reciting these positive affirmations, so you can practice prioritizing yourself.

– I am excited for what tomorrow will bring.

 – I invite gratitude into my heart.

– I possess the strength to let go of the stress from today.

– I am grateful for being able to have a comfortable place to sleep.

– Tomorrow is a new day full of opportunities and chances. 

– I am grateful to have a home to come back to every night.

– I am letting go of stress, fear, and anxiety.

– I have the power to melt away my tension and relax my muscles.

– The day is now in the past, and I will let it be.

– I have everything I need; everything else is a bonus.

– Tomorrow is another chance to be a better person.

Additional Affirmations

Here are some additional affirmations that revolve around success and counting your blessings. Choose 2-3 affirmations to recite out loud to yourself when you wake up, while eating breakfast, while taking a break from your computer, or while driving home from work. Make a habit of reciting these positive affirmations, so they keep you grounded throughout the day.

– I am blessed beyond measures.

– I am grateful for all that I have and will accomplish.

– I am prepared to take advantage of the great opportunities presented to me.

– I will never give up on my goals and dreams.

– I am dependable and resourceful.

– I am worthy of feeling secure.

– I am a positive person who attracts positive people.

– I choose success over failure.

– I am prepared to work hard.

– I am letting go of all worry.

– I am grateful for the opportunities that I have in my life right now.

– I am rich in health, love, joy, and happiness.

– I am capable of creating my life in the way I envision it.

– Today will be another successful day.

Assess how your mind is feeling every day. Once you start listening to what it is telling you physically, then you are able to cater to your mind’s needs.

Are you feeling restless in the evenings? Then go ahead and choose a handful of nighttime affirmations to recite to yourself every evening.

Do you feel constantly anxious and stressed? Try enjoying a tech-free day like we do every Sunday! Turn off all gadgets that bring up notifications. Go and enjoy the outdoors or find activities that require your attention in a creative way.

Treat yourself to what you need for your mental health. Do not think that this means being selfish by taking time for yourself. Instead, think about elevating your well-being in order to be more present for when others need you in your relationships. 

I hope this provides some inspiration for your mental health and self-care journey.

Goodbye, Explorer!