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Mi Planificador para Cuidarme (Self-Care)

Hoy dia, todo mundo anda platicando de el “self-care” (en Ingles) o el hecho de “Cuidarme” y a mi, me fascina. El “Cuidarme” no solamente se trata del cuidado personal, aunque eso sí es importante y una forma de cómo cuidarnos. El Cuidarme también se trata de el reposo y cómo nos cuidamos el cuerpo, la mente y nuestra salud. Como una profesional de salud mental, para mí es muy importante este tema porque igual a otros profesionales que se enfocan en ayudar a otros, las historias de trauma, perdidas y sufrimiento se nos quedan en el alma y cuerpo. Como profesional que esta muy ocupada con tantas citas y que haceres, para estar organizada, yo uso un planificador para mi vida. Por eso, fue fácil crear un este “Planificador para Cuidarme.” Estaba pensando en lo que yo quiero para mí, mis clientes, mis familiares y otras mujeres que también se dedican a ayudar a otros, ya sea en el trabajo o en nuestras vidas personales – ambos son importantes. En este planificador, van a encontrar paginas para planear su cuidado semanal y mensual. He desarrollado una lista de 100 ideas para Cuidarse bajo de cuatro temas: 1) Cuidado Aburrido

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Self-Care Planner

Everyone’s talking about self-care and I couldn’t be happier. “Self-Care” being mainstreamed into popular culture and social media, and not just as a bubble bath and a facial (although, those sound really nice right now). Self-care means simply to replenish by taking care of your body. As a mental health professional, I see self-care as vital to not only our existence, but ability to get through the day (and life) without having to be completely exhausted. Self-Care is also about engaging in healthy habits that lead to our overall wellness (think medical appointments, exercise, taking vitamins or prescribed medications, resting when we’re tired, preventative care). With that being said, I also take an unconventional approach to discussing self-care. About a year ago, I created a list of 100 self-care ideas under four different domains. 1) Soothing Self-Care – focused on practices that help you ground your body and reduce stress response). 2) Boring Self-Care – focused on medical appointments, taking medications, cleaning, budgeting, paying bills on time — all the boring, but necessary things you need to do to have peace/wellness in the long run. 3) Boundary Self-Care – focused on preserving your energy by setting limits on what is

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Freebie Download: Today’s To-Do List

Sometimes our mood can get in the way of our effectiveness and concentration. I created this two-page To-Do List that has reminders for compassion, breathing, letting go, and other healthy habits that focus on our mental well-being. On the second page, the small checkbox area has blank spaces so you can add your own goal, mantra, coping skill, or habit for the day. Perhaps you want to make sure you take your vitamins, or make that eye doctor appointment, or simply remind yourself that you are worthy or enough. It’s totally up to you. I also added a reminder that you need to be well to be able to accomplish your tasks and overall goals or mission you stand for (or work in). In short, you have to take care of yourself to continue to be able to do the work you do. *This file is for your personal use only. It may not be sold, copied, distributed, shared or altered in any way. Do not share this file with anyone else. They are solely for you. You may direct others to this site to get their own download.  *You may make multiple copies of your list and in fact

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Valued Living Starter Kit

I’m excite to share with you all my Valued Living Starter Kit. This Valued Living Kit was inspired by my love for vision boards and desire to stay focused on all that’s important in my life. When I developed my Vision Board Workshop, focusing on values first made so much sense to me. Focusing on values allows a person to reflect with intention about what’s important to them, how much of it is present or missing in their lives, and if they want to pursue those things. I created this Values Starter Kit because I kept talking about this topic with my clients and I’d have them create makeshift to-do lists for themselves that involved their values. Since one of my values is wisdom and creating, I decided to create this kit for myself and my clients. My goal for you is to have you explore your values and match them up with meaningful and realistic actions (small steps) that will get you closer to your values and life goals. I always tell my clients that I’ll never have them do something I’m not willing to do myself. So this project was also for me to get back to Value

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Self-Compassion on Valentine’s Day

Self-compassion on Valentine’s Day (and everyday, multiple times a day) is going to be important for people who might have some pain associated with relationships and find themselves triggered on this day (pretty much everyone). While the commercialization of the day is widespread, we can’t help but see all messages about love, coupledom, and gifts galore. Which in and of itself, can be triggering. While this day is associatedwith intimate relationships (at least here in the U.S., in Latin America it’s deemed Day of Love and Friendship), I’d like to invite you all to examine the relationship with yourself and practice self-compassion on Valentine’s Day, regardless of your relationship status, plans for the day, and even beyond that. Self-Compassion expert, Dr. Kristin Neff defines self-compassion as encompassing three main parts: self-kindness, the commonality of suffering among all, and mindfulness of emotions without judgment (www.selfcompassion.org). Easy-pleasy, right? Practicing self-compassion can be really hard especially for people who grew up hearing constant criticism about the things they do or about who they are. Self-compassion might also be hard for those who tend to use rigid thinking, aka black-and-white and all-or-nothing thinking. “Shoulding” on yourselves and others also makes it hard to practice

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Freebie: To-Do List with Compassionate Reminders

The To-Do List is an essential part of the organized person’s life. What is often left out of to-do lists though, is a reminder section for self-care, compassion and how to ask for help. Since the majority of the people I work with have a number of competing responsibilities, roles, and priorities, I created this freebie To-Do List printable to get you focused on task completion, along with some reminders about making sure you select a self-care activity, tell yourself a compassion phrase, focus on effectiveness (whatever works!), and ask for help when needed. Self-Care is crucial. It’s especially important for people with high stress jobs, careers and lives. Self-Care is the #1 topic in my sessions with First Generation Professionals, especially those in helping professions. Burnout and compassion fatigue are occupational hazards for helping professions, therefore self-care is a priority. Self-Compassion aka Compassion Statements are just as important especially when people tend to beat themselves up for missing deadlines, performance evaluations, etc. Compassion means calling out the struggle for what it is and wrapping with it TLC (tenderness, love, care) for oneself. For compassion statements to be powerful, they must be personalized. Below is my favorite book with empathic

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Coping with Unemployment During the Holidays

Dealing with unemployment and limited finances during the holidays can be stressful for many. Below, I’ve made a list of 10 ideas for coping that can help you and your families during this challenging time in your life. 1. Update Resume. You can use this time to update your resume, filling it details of the jobs and skills you have to offer employers. 2. Seasonal Jobs. The holidays are a great time to apply for seasonal jobs. A lot of companies are looking to hire people for the busy holiday season. 3. Quality time. The best thing about the holidays is spending quality family time together. The kids are out of school and time seems to slow down a bit for many. Focus your energy on being present with your family, instead of focusing on presents. Quality time can look like playing games, movie night at home, cooking or even relaxing together. Give your family members the gift of time. 4. Monitor your “should” statements. “I should be doing more;” “I should be buying more;” “I should make everyone happy.” When we “should” on ourselves and others, we place a lot of importance on unfair expectations. Practicing acceptance of reality

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Mental Health Gift Guide to Inspire Healing 2018

It’s officially the holidays and with that can come with gift giving, stress and trauma triggers for many. Since the holidays can trigger painful memories and emotions for many, I always recommend finding things to soothe with during this difficult time. While it’s hard to be going through the difficult time, it’s also hard on the loved one who is concerned and doesn’t know how to help. Aside from recommending professional help for yourself or a loved one (this is always my #1 recommendation), I’ve put together a mental health gift guide. Many of these items are great tools for healing and inspiring awareness, self-care, and self-compassion when we need it the most. I’ve also included links (note: many of these links are amazon affiliate links. That means that I earn a small commission on items purchased from this list. Proceeds go to supporting this page. See disclosure statement below) to my favorite books that have aided in the healing process of many individuals I’ve come across, including myself. You can buy these gifts for others, but also for yourself! 1. Planners/Gratitude Journals. Studies show that expressing gratitude significantly aids in recovering from depressive episodes. This journal is my favorite

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Latinx Therapy Campaign: “Mental Health, it’s like the air that we breathe”

Today, I want to introduce you to the first ever National Latinx Campaign to reduce mental health stigma in the community. I am so thankful to Adriana Alejandre, LMFT for starting Latinx Therapy Podcast and the Latinx Therapy website/directory. The campaign’s mission is to 1) break the stigma of mental illness, 2) encourage our community to heal layers and generations of trauma, and ultimately, 3) focus on wellness as a community. Check out the video that’s buzzing around the internet and feel free to share with family and friends. It’s in English and Spanish. Feel free to use the words that we use to state why breaking the mental health stigma is so important to us. My statement was: “Because mental health is like the air that we breathe.” I chose this analogy because mental health is all encompassing and made up of our thoughts, feelings and actions. If we are in a negative state of mind, it informs everything we do. Just like if we are breathing in toxic air, it will impact and inform every aspect of our being. Our mental health is the same. When it’s on a decline, our suffering goes up. Getting treatment for your

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Coping with a Loved One’s Terminal Illness

Watching a loved one suffer though a chronic, declining or terminal illness can be painfully intolerable. This very article and topic can be super triggering for some, so know that you can read a little bit at time, or at a pace that feels digestible for you. The first thing I want to help validate is that whatever emotion you as a loved one is experiencing is valid. You should also know that that it’s completely normal for there to be major variability in how you and the rest of your family/friends will react to the news about a terminal diagnosis. As your loved one progresses through their illness, there might be different stages where you will witness their illness progress and their functioning decline. That’s hard to watch, try to digest, and completely normal for any loved one. In this post, I’ll write about different things you’ll want to consider for your own coping in this process. You as a loved one and/or a caregiver will need to take care of yourself so that you can be a pivotal part of your loved one’s illness and journey. It’s not an exhaustive list, therefore, I urge you to be in touch

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10 Tips for Navigating the Pre-School Blues

Navigating the pre-school blues is a hot ticket topic at home currently. My little one (LO) just started pre-school and it’s triggered so many emotions and catastrophic thoughts for everyone in my family. My LO has been crying at drop off every day. “It was gutting” is what I said to my husband when he asked me how it went. He’s known it too well as he’s the one who primarily drops her off. So I’m writing this post first as a mom, then second as a child therapist. I started writing this post just as she left the house on day 10 and had yet another crying spell. I’m happy to report that by day 11 (today), she broke the crying spells (so far). My intention was to write the post on how we were managing, not how we got through it. Since today is day 1 of no crying, I’ll stick with how we’re managing. 10 Tips for navigating the pre-school blues: Visit the new school several times before start date. This wasn’t fair for my little one (LO). And I knew better. I recommend that there are frequent trips driving to the new school, taking them on a tour

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‘First Gen’ Compassion To-Say List

The term “First Gen” has become both a compassionate term of endearment and a resounding validation of experience. First Gen refers to First Generation – being the first in the family become a naturally born citizen in the United States. In my office, it also means First generation to take A.P. classes in high school, go to college, and/or become a professional. The experience of First Gens is a unique one that many can’t relate to which can leave First Gens feeling alone, misunderstood, with an incredible pressure to succeed in every life domain, and an underlying fear of being an imposter through it all. Today, I’m focusing on the themes that have come up in my First Gen therapy sessions, clinical supervision, and heart-to-hearts with the comadres and how compassion heals. I take a radically open approach that incorporates acceptance and self-compassion. In my opinion, these are the hardest skills and concepts to continually practice, and yet, they’re the best ones for ultimate healing. The concept of the to-say list came from my First Gen clients. First Gen Professionals love them their To-Do lists. It’s what got them through high school AP classes, college and thriving in their professions. I

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