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The Importance of Self-Care: 9 ways to have a Mindful Morning

Self -care is essential during this time. I believe that in order to balance out your day, and your life, you must look after yourself first. It seems as if, you do not take the time to find your self-care needs as a first priority, It leads to stress, anxiety, and many other internal issues. These scenarios can set our day up for the stress. The good news is, is it doesn’t have to be that way. We have a lot of control over our own actions and attitude. Being mindful about how we start our day can help us feel more in control, decrease stress, help us engage in self-care, and be more productive. The best part is that it only takes 10 minutes a morning. There are many people in my life that tell me “I don’t have an extra 10 minutes; I don’t even have time to sit and eat!”

I respond by saying we have all day to accomplish our responsibilities you deserve at least 10 minutes to yourself, besides eating breakfast can be a mindful way to start your morning!

A mindful morning starts when you wake up and say a positive affirmation, check-in with your body to see how it feels, stretch right out of bed, or focus your attention on your routine activities. Etc.

If you are brushing your teeth, notice the taste, feeling, movement, which muscles are required, etc. If that is too easy use your other hand. Your body forces you to focus on that activity because it’s harder to accomplish.

This is a great way to get your day started rather than letting your day start you. Another habit I am also guilty of, and I know a lot of others who are, is looking at my phone before I get out of bed.

It is far too easy to think about all the work emails or the newest news, headline before allowing your body to actually wake up. Give that time back to yourself. If you have to be on your phone, listen to an inspirational talk or a song that helps you feel positive.

I can’t stress enough how important it is for you to invest in yourself. Take the time to start your day in a manner that will be helpful for you in the long run. It might be hard at first to incorporate a new habit into an already stressful morning, but you can help you cut down on the stress by engaging in some mindful self-care.

More Mindful Morning Activities

  1. A quick walk outside
  2. Enjoying a few sips of coffee without doing any other activity
  3. Positive affirmations- tell yourself you are going to do great today!
  4. Mindful eating- pay attention to what you are eating rather than rushing and just getting some food
  5. Looking out the window and noticing 5 things you see
  6. Meditation
  7. Not looking at your phone
  8. Smile- even a fake smile releases certain chemicals in the brain that helps us feel good
  9. Stand up/ sit up straight- when we are hunched over all the time our body tells us we need to be protected, but when we stand or sit in powerful positions it boosts self-esteem.

By: Heidi Byers


Most Common Reasons for Seeking Help from a Therapist or Counselor


Contrary to the myth that only “crazy people” seek help from a therapist, many individuals and families have discovered the value of working with a mental health professional for various personal and social issues that are causing them severe distress. The following is a list of some of the most common reasons individuals seek help from a therapist or Counselor:

1. Major life events such as an impending divorce or break-up, a financial crisis, serious health issues or accident, dealing with a mid-life crisis, or aging concerns. Utilizing the services of a skilled impartial and nonjudgmental professional can sometimes help individuals or couples find new ways of communicating and resolving the difficulties that they had not previously considered. Understanding that as we get older, it is important to find new ways to find meaning in our lives, whether that means reinventing ourselves with a new career, volunteering, developing a new interest, and meeting new people that are positive and nurturing.

2. Depression: If you find yourself struggling to get out of bed and feel that your life has no meaning, or that the things that used to bring you joy now seem insignificant, it may be time to seek help.

3. Anxiety-related disorders: Feeling nervous or panicky in social situations such as public speaking, fears or phobias such as fear of flying, PTSD from traumatic experiences, and numerous other activities that create extreme stress often improve when an individual receives treatment from a qualified professional.

4. Anger Management: Today we face more demands on our time from work and family, with constant stimulation from technology. Many individuals feel unable to cope with the stress of everyday life and find themselves exploding in anger, often with the people they love the most. Learning healthier ways to communicate and cope with anger can be beneficial to not only the individual seeking help but to their friends and family as well.

5. Parenting concerns: “Failure to launch” young adults; bullying or other problems at school; children who become anti-social and spend excessive periods of time playing video games, watching on-line porn, texting, tweeting or otherwise alienating themselves from their family and friends all are frequent reasons that mental health professionals see frustrated parents in their offices.

6. Addictions: Whether the problem is a common as a desire to quit smoking or as serious as a gambling, alcohol or drug addiction, this category is a very troubling issue that if left untreated can lead to broken marriages, job loss and serious health risk.

7. Grief and Loss: The loss of a spouse, child or other family members, or even a close friend can cause extreme distress and, if not resolved, can lead to Depression. Finding a support group can be helpful as is finding an empathetic therapist who can provide well-thought-out suggestions for honoring the loss of a loved one and methods for coping.

8. Lack of self-esteem: Poor self-image and lack of assertiveness can cause an individual to become socially isolated, leading to difficulties in creating healthy relationships and being left behind in the workplace. Learning how to become more confident and assertive without becoming aggressive can be extremely helpful to young and old alike.

If you are struggling with any of these issues above, or just need someone to talk to, do not hesitate to reach out to one of our Therapists here at Cape Coral Therapist. and click on the counselor’s tab.

What Self-Love Might Look Like for You

What Self-Love Might Look Like for You