Self care is hard when you are stressed, frustrated and worried about the future. If you want to gain confidence and learn to relax, here are some goals to aim for. The more you hit, the more relaxed and flexible you will become– no matter what obstacles come along.

Self-Care Strategies:

Substantial breakfast daily

Regular sleeping habits (minimum of 7 hours)

No smoking

Moderate use of alcohol, caffeine and other drugs

Minimal intake of sugar & highly processed foods

Maintenance of proper weight

Regular exercise program

Drink much more water than you usually do.

Relaxation Techniques:

Jog in place or do jumping jacks—count to 300

Roll head and torso from side to side

Tense your muscles individually, then relax them

Pull seat of chair for 5-count: repeat with legs extended

Take a deep breath to count of 4, exhale to 4, and repeat 4 times

Massage your forehead or temples; repeat the word “calm”

Try to walk at least 10,000 steps a day. Walk off your worry.

Meditate for 20 minutes.

Listen to music and close your eyes.

Take a power nap. Train yourself to sleep for 12 minutes.

Time Management:

Decide what your time is worth.

Learn to delegate. You don’t have to do or supervise everything.

Set priorities.

Invest your time in the thing that will give you the highest return on your investment.

Plan your day according to energy levels.

Manage the paper tiger. Try to handle paper only once.

New Ideas for Success:

Always have a plan B in mind.

People with options are happier.

Set realistic life goals and work toward them daily.

Let go of uncomfortable situations and toxic relationships.

Practice setting boundaries in an assertitive but respectful manner.

Assume responsibility for your own choices.

Remember the 4 things that matter most:

Please forgive me, I forgive you, Thank you and I love you.

Give top priority to your primary relationships.

Stressors in life

Trying to control things you can’t control

Not living one day at a time

Lack of goals

Not clear on your values

Unrealistic expectations of yourself and others

Negative attitude and outlook


Trying to keep secrets

Listening to gossip

Taking on more than you can physically or emotionally handle

Lack of balance in all areas of your life

Unhealthy habits

Changes, either good or bad ones

Lack of faith in the future—-negative self-talk.

The Author:

© Judy H. Wright, Missoula, MT 59801

(c)Judy H. Wright aka Auntie Artichoke is a parent educator and family coach located in Missoula, Montana. She is an author, international speaker and teacher. For a full listing of books, workshops and tele-classes available please see

If you would like to build your confidence and increase your courage, please click here at You will be so glad you did.

© Judy H. Wright, Missoula, MT 59801

Photo Credit:  Feelart

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