Monthly Archives: January 2014

Self-Care Sunday: Care for your Body

For many people, mental health is one thing, and physical health is another. But more and more, we are beginning to see that that is not the case. Caring for your mind means caring for your body — and vice-versa. Some of this is common sense. How many times have you had a bad day, gone to sleep sad, and woken up feeling better? Or noticed that you were snapping at your loved ones only to feel way happier & calmer after having something to eat?

Getting the right amount of sleep (about 8 hours a night for most of us) makes a big difference in your mood. Drinking plenty of water and eating a balanced diet can stave off headaches and crabbiness. Pampering and caring for your body in more intentional ways can be a great way to care for your whole self. Gentle stretching and yoga exercises can do wonders for sore muscles — often a result of stress and tension. Putting on favorite music (see last week’s post) and painting your nails can be a relaxing activity in and of itself. A hot shower can be comforting and help you feel clean and put-together even when you struggle to do other ‘normal’ activities.

We’ve gathered some good physical self-care posts on our Pinterest page. Check out a selection:

This adorable bunny yoga chart goes through the steps of a Sun Salutation and is a perfect printable.

For sleep, we have an infographic about naps plus links to a Nap Clock and a website that calculates the best time to go to bed or set your alarm for based on REM cycles and such, to help you wake up bright-eyed and bushy-tailed.

We also have a list of healthy foods that can help you feel better when you’re down and some easy and affordable ideas for at-home pampering treatments like skin treatments & lip scrubs.

Take care of your body — it does so many amazing things for you each and every day! Happy Sunday everyone!

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Footnote: http://psychcentral.com/lib/the-relationship-between-mental-and-physical-health/0002949

http://iheartinspiration.com/quotes/good-laugh-good-sleep-cure/#!prettyPhoto

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IU SACS is on Pinterest!

IU SACS is on Pinterest!

Just a quick reminder that SACS has a great Pinterest account and I’ve just been updating it! Check it out for laughs, self-care ideas, inspiration, and consent phrases or ideas. 

Self-Care Sunday: Music

Hello, we’re back! Hope everyone had a good holiday.

This Sunday at SACS I want to recognize the amazing healing powers of music, share a few of my favorite songs, and post some free resources.

For many survivors, music is a way of coping — an escape from reality, a way to calm down, or a way to express anger at the situation you’re in. The internet opens up thousands of ways to listen to music for free with just your laptop. Making music as well as listening can be a wonderful release of emotions.

Listening to certain kinds of music has been proven to help reduce stress. This is because it does things like lower your blood pressure and give you something to focus on besides your thoughts. Music can encourage your imagination, help you meditate, help regulate your breathing, and allow you an escape. Plus, it’s simply enjoyable to listen to music that you like. Learn more about the relaxing power of music here.

One of my favorite online resources for finding music is 8tracks.com. What’s great about 8tracks is that you don’t need an account to listen, and you can easily find playlists for just about anything. Case in point: here is a mix for after panic attacks, here is a mix of classical music to sleep to, and here is a mix of revolution songs.

YouTube is also a great place to find relaxing playlists, as long as you can handle the advertisements every so often. Here is one video with two hours of relaxing music. For a 15-second ad, it’s a pretty good deal.

Sometimes, finding songs specifically about sexual assault and rape can be comforting in that it helps you know you are not alone. Sometimes it can be triggering, too. If you decide to look for songs like that, please be careful. Here is a list on Pandys.org of songs that survivors have all submitted as being helpful to them. Notice that along with each song name and artist, it also states how likely the song is to trigger someone (yes, no, maybe).

Finally, I’m posting links to YouTube videos of some of my favorite songs for survivors.  (Laugh all you want at my music taste.)

Survivor Songs
Skyscraper by Demi Lovato
Fighter by Christina Aguilera
Brave by Sara Bareilles

Comforting Songs
Safe and Sound by Taylor Swift (from The Hunger Games soundtrack)
Lullabye for a Stormy Night by Vienna Teng
Let It Go by Idina Menzel (from the Frozen soundtrack)
Simple by k.d. lang

Grieving Songs
10,000 Miles by Mary Chapin Carpenter
Breakable by Ingrid Michaelson
The Girl With The Weight Of the World in Her Hands by the Indigo Girls