The biggest barrier to self-care is guilt. Do you do some self care daily? This slide show will help you incorporate it in your daily life and remove all the guilt!

2. The biggest
barrier to
self-care is
guilt.
Women, especially, feel incredibly guilty for
tending to their needs.
Guilt is a common feeling for women,
regardless if they work outside the home or
not. As women, we often let guilt control what
we do. We become controlled by what we are
“supposed” to do, instead of embracing the
fact that it’s okay to leave the laundry for
another day so we can go for a run.

3. Self-care needs to be
included in what you
should be doing.
It is not a privilege. It is a necessity. For many
women, every time they choose themselves
over the laundry, the dishes, the kids, work, or
their husbands, they feel guilty. We should not
feel this way.

4. Choosing yourself is not
wrong.
The longer you go without taking time for
yourself, the more resentment will fester, burn
out, exhaustion will set in and you will have
nothing left to give to anyone. Guilt has no
place in the decision to take care of yourself.

5. Plan Dates With Yourself

6. Making non
breakable
appointments with
me, myself, and I.

7. Give yourself
permission
The first step in eliminating feelings of guilt for investing
in yourself is to give yourself permission. We get so
caught up in all of our other roles and responsibilities
that we lose sight of our own needs and ourselves.

8. Tell Someone
Tell your spouse, a friend or someone at work
that you are feeling burned out and need some
time for yourself, but are finding it difficult to
find a way because of all your responsibilities.
Ask if they would be willing to help keep you
accountable.

9. Make Time
Determine where in your
schedule you can make time for
yourself. Common times that
can be leveraged include early
mornings, lunch breaks, and
evenings. Remove Tv time or
time surfing the web or social
media.

10. Actually do it
Say no to an evening work meeting because
you made plans to go to yoga or get a
pedicure. Whatever you choose to do for you,
the doing it can be the hardest part, especially
if you are usually the one that always says yes.

11. Don’t do it just once
The first time you choose yourself over another
task, those feelings of guilt may creep in. You
might think you made the wrong choice. But you
didn’t. You just need more practice at choosing
you. Saying NO will come easier. Use a calendar
or journal an every week block time out for you, it
might only be once a week but make it count. If
that doesn’t work little mini self care acts in mini
chunks.

12. Practice
Do it again and again and
again until YOU becomes a
habit. Your co-workers and
family will see a difference.
Embrace self-care and you
will see a powerful, positive
impact in every area of your
life. You will be a better
spouse,
employee/professional, family
member and friend!

13. Make sleep part of
your self-care
routine.
Sleep can have a huge effect on how you feel
both emotionally and physically. Not getting
enough can even cause major health issues.

14. Reducing
stress is also
key.
If you have work-related stress, think about
the best ways to calm yourself after a hard
day or relax more while on the job. Block out
the last 15 minutes of the day to brain dump
all that happened that day and the projects
and priorities for the next work day, this clears
your mind of all the stress before leaving.

15. Exercise daily as part of
your self-care routine.
Daily exercise can help you both physically
and mentally, boosting your mood and
reducing stress and anxiety, not to mention
helping lose some body fat! Try starting small
incorporate things such as walking, tennis, or
yoga, which may be able to fit into your
schedule more easily. The most important
thing is to create a routine that works for you.

16. Learning to
say no is
really hard
Most of us feel obligated to say yes when
someone asks for our time or energy. If you’re
already stressed or overworked, saying yes
will lead to burnout, anxiety, and irritability. It
may take a little practice, but once you learn
how to say no, you'll start to feel more
empowered. You don’t need to tell anyone
what is is you’re doing during your self-care
time block, it could be “a meeting” keep it top
secret.

17. Remember guard you
ME time.

18. Get Serious About Why You Feel Guilty
If your me time is plagued with guilt, you might be connecting your self-worth with your productivity.
The next time you find yourself fretting over, say, the 20 minutes you set aside to just read, grab a pen, some
paper, and ask yourself why.
1. Do you do things you really don’t want to do, or that will over extend you?
2. Do you take care of your needs and desires?
3. Are you running on empty?
4. Are you overwhelmed?
5. Do you say yes to obligations when it is best for you to say no?
6. Do you constantly worry about everyone else, and not yourself?
7. Are you chronically tired and have a lack of energy?
8. Do you crave and eat junk food often, and especially during times of stress?
9. Do you feel like others might deserve your time more than you do?
Write down your thoughts, then read them over, you may be able to see the links between taking time for
yourself and feeling guilty about it more clearly, and seeing your thoughts written out might help you move
past them.

19. Digitally Disconnect
One major pitfall of the digital age is being
connected 24/7 reachability makes it nearly
impossible to take a break. Put your phone on
airplane mode when doing self-care.

20. Questions
If someone questions your
self-care time, try to stand firm.
Your time is your time, and
taking care of yourself means
you can better care for others
in the future.

21. It can be hard for us
all to find extra time.
But it’s extremely important to plan regular
self-care time. Moments alone can help you
think of the best ways to move forward in your
life and keep you grounded.
Whether you decide you want to go for a long
walk, take a hot bath, or enjoy a good movie
with friends, taking self-care time is imperative.

22. Look for small ways
you can incorporate it
into everyday life
For example, you might wake up 15 minutes
earlier to sit with a cup of tea and practice
deep breathing before the chaos of the day
begins, or you might take a walk around the
block on your lunch break. The more you can
work self-care time into your schedule, the
better you’ll be able to grow, enjoy your life,
and thrive.

23. Bottom line:
Self-care isn't selfish but it can feel
that way. Be kind to yourself as you
learn to prioritize ME TIME and
know you'll be better for it.

24. Physical Self-Care
Enjoy a nutritious diet
Drink water
Exercise regularly
Get good sleep
Enjoy a regular massage
Practice yoga or meditate daily
Learn time management and know when to
say no to manage your stress levels

25. Cognitive Self-Care
Journal
Mindful Meditation
Read for enjoyment
Take note of negative self-talk and redirect it to
positivity

26. Emotional Self-Care
Honor your feelings
Don’t be afraid to share how you’re feeling
with others
Learn to laugh at yourself
Learn to be compassionate with yourself
Practice the activities you enjoy, whether
it’s hiking, golfing, baking, knitting, or
gardening
Set boundaries

27. Spiritual Self-Care
Garden
Watch the sunset (or the
sunrise)
Listen to music that soothes
your soul
Spend time in nature

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29. Disclosure
I support my clients spiritually, mentally, emotionally and physically. Anything discussed in a course, live video, presentation, educational material, the group, through private message, email, phone or other
communication is said to be just suggestions and each individual is responsible for one's self, actions and must follow any and all doctors advice they have been given first and foremost. I am not a medical doctor,
dietician or nutritionist. I do not hold a degree in medicine, dietetics or nutrition. I make no claim to any specialized medical training, nor do I dispense medical advice or prescriptions. My goal is to help my clients
make gradual, lifelong changes that enable them to achieve their health goals and meet their ultimate vision of well-being. I am in the process of obtaining several certifications and have NASM certified coaches
helping with guidance, plans, fitness and nutritional information. By being in this group or purchasing coaching services, you confirm that you have read and agree to each statement below and that you wish to
proceed:
1. I understand that the health coaching services I will be receiving are not intended to diagnose, treat, prevent or cure any disease or condition and are not intended to be a substitute for the advice,
treatment and/or diagnosis of a qualified licensed medical professional.
2. I understand that my Health Coach may not make any medical diagnoses or claims and is not a substitute for my personal physician.
3. I understand and agree that I am fully responsible for my well-being during my coaching sessions, and subsequently, including my choices and decisions.
4. I understand and agree that I should consult with my personal physician prior to making any significant changes to my diet and/or lifestyle.
5. I understand and agree that if I am under the care of a medical professional or am currently using prescription
medication, I should discuss any dietary changes or potential dietary supplement use with my doctor and should not discontinue any prescription medication without first consulting my doctor.
6. I understand that all comments and ideas offered by my Health Coach are solely for the purpose of aiding me in achieving my defined goals. I have the ability to give my informed consent, and hereby
give such consent to my Health Coach to assist me in achieving such goals.
7. I understand that the care that I receive during my health coaching sessions is separate from the care that I receive from any medical facility in that the health coaching sessions are in no way intended to
be construed as medical advice or care.
8. I acknowledge that I take full responsibility for my life and well-being, as well as all decisions made during and after the duration of my health coaching sessions.
9. I understand that my Health Coach will keep my information confidential and will not share my information or
communicate anything that is said in the privacy of a coaching session to a third party unless expressly authorized by me or legally compelled by law, process or order of any court or governmental
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10. I understand results are not guaranteed, it is suggested to full heartedly give the advice your full 100% try over a period of time(one month minimum).
11. NO REFUNDS. by payment and agreeing to these terms your payment is not refundable. Payments are automatically sent each month and due by the 7th or removed from the program re-entry may
have a fee and or re-entry may be postponed until the next enrollment.
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whatsoever, in law or equity, which I had, now have or will have in the future, arising from my past or future participation in, or otherwise with respect to the health coaching services.