This month's “Top Five” focuses on self-care and mindfulness, courtesy of Alyssa DeLuna. DeLuna is a distinguished Air Force veteran who dedicated a decade of her life to serving as an aircraft electrician. During this time she earned a bachelor’s degree in health science and is currently pursuing a master's degree in counseling with a focus in expressive arts therapy from the California Institute of Integral Studies.
Beyond her academic pursuits, DeLuna actively contributes to her community by hosting free “women's circles” and expressive art spaces. She has done so out of her home and in partnership with a nonprofit known as The Sedoa Project and is actively seeking new venue opportunities.
For more information contact [email protected].
1. Practice gratitude
A gratitude practice is my favorite way to connect with a better feeling. There is no right or wrong way, and it can be as simple as writing down three things you are grateful for daily. I love to find the little things throughout my day to be grateful for. Neuroscience tells us that gratitude wires and fires new neural connections in the brain to receive bliss. It enhances dopamine and serotonin, neurotransmitters responsible for happiness, and reduces fear by regulating stress hormones on the body. Whatever way you want to slice it, diving into gratitude daily will make you happier, less stressed, and able to find more to be grateful for.
2. Connect with nature
Immersing myself in nature serves as a natural antidepressant, creating a space where the quietude allows my mind to simultaneously feel more alive and at rest. The beauty of connecting with nature lies in its accessibility – while a scenic hike or a view of the ocean can be divine, the essence of nature can be experienced even in small, everyday moments.
Taking short walks in my neighborhood without the distraction of my phone has become a cherished routine. During these moments, I consciously engage with my surroundings, marveling at the beauty of blooming flowers, feeling the texture of leaves on bushes, and taking in the vastness of the sky. By immersing myself in these small, mindful experiences, I find a profound sense of connection with the natural world. Scientifically, the benefits of spending time in nature are substantial. Just 5 minutes in a forest environment can lead to a slowing of our heart rate, relaxation of facial muscles, and a reduction in the stress hormone cortisol. After 15 minutes, alpha brain waves increase, fostering a state of calm and alertness. Moreover, studies suggest that dedicating at least 2 hours a week to nature significantly contributes to increased happiness and overall health and well-being.
3. Meaningful relationships
In a world that boasts unprecedented digital connectivity, there exists a profound loneliness epidemic. Amidst this, the value of in-person connections cannot be overstated. Cultivating and nurturing these connections can have lasting effects on our emotional and mental well-being. Personally, I prioritize reaching out to friends on a weekly basis. Consider this: do you have a standing phone call or lunch date with someone with whom you can be your authentic self? In a society that often emphasizes quantity over quality, it's crucial to recognize the deep human need for belonging. Having individuals in your life who genuinely accept and value you is indispensable to your emotional and mental health. Meaningful relationships need not be numerous; quality is paramount. These connections can include partners, family, and close friends. As a transplant in California without familial support, my reliance on friends for emotional sustenance is substantial. I've discovered my support network through shared hobbies and interests, such as improv comedy and dancing.
4. Breathing and meditation
For me, the daily practice of breathing and meditation stands as my most significant form of self-care. In the hustle and bustle of today's fast-paced world, it serves as a grounding force. When overwhelmed, I gently place my hand on my chest, a simple act to acknowledge my existence in that moment – a necessary reminder in the whirlwind of life. I take a deliberate pause, feeling the rhythm of my breath. Closing my eyes, I surrender to 2 minutes of silence. This intentional pause allows me to respond to the challenges unfolding around me from a place of calm. It provides a space for my emotions to settle, enabling me to make decisions consciously, rather than being driven by reactive impulses. Meditation, initially challenging for me, became more accessible when I embraced the idea that there is no right or wrong way to do it. Finding peace lies in simply quieting the mind, allowing space for internal reflection. This shift in perspective has been transformative, offering a pathway to a more centered and peaceful state.
5. Hobbies and self-care dates
Amidst a world that emphasizes constant productivity, it's easy to overlook the importance of joy. Do you have a hobby or activity that genuinely sparks enthusiasm? It's a question worth pondering in a culture that often neglects the simple pleasure of pure delight. As a crucial facet of my self-care routine, I've embraced the Yuba-Sutter Improv Club on Tuesday nights. Here, I immerse myself in the world of comedy, allowing laughter to work its magic – truly, laughter is medicine!
Additionally, I find joy in connecting with my body and the rhythm of music through regular dancing excursions a few times a month. Another cherished aspect of my self-care involves solo dates. These moments of intentional solitude become a canvas for self-discovery. Picture this: I take my journal to a cozy dinner spot, relishing the opportunity to write poems or doodle, simply being present with myself. In a society that often overlooks the art of savoring solitary moments, these solo dates serve as a reminder that being with oneself can be a profound source of joy and fulfillment.
