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Self-Care Sundays

I am in a new place in my life where I am developing a healthier schedule and routine for mind and body wellness. One that balances self care and productivity. In order to provide the best care for my clients, I have to provide the best care for myself. I am the most important priority in MY life. I have to be my biggest ally, support, and advocate. If I am not that for myself how am I expected to be that for my clients? As a therapist, I hear so many peoples traumas, problems, insecurities, and secrets. It can become overwhelming and if I am not careful I am susceptible to burnout and compassion fatigue. Burnout is defined as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” The termed was originally coined in the 1970's to describe the consequences of severe stress and high ideals in “helping” professionals such as doctors, social workers, and nurses. I find my career to be extremely rewarding and I would love to continue my work for years to come. However, in order to continue this career for years, I have to take care of myself.


Begin Each day With Thanks


Every morning for 10 minutes, I step out on my balcony and write a gratitude list and burn ancestor money. Beginning each day with thanks sets the tone for the type of day I will have. I begin with gratitude for life, the ability to walk, see, down to my ability to hear. I am extremely grateful for my health and the ability to change the path of my life. The sheer gratitude of having the choice to marry who I want, dress how I want, and to educate myself as a black woman. I burn ancestor money with my manifestations written on them. As I burn the ancestor money, I give thanks to my ancestors and the sacrifices they had to make before me. As a matter of I named all my plants in the background after the women in my family who have influenced my life. They watch after me spiritually and physically.


Morning Tunes

I am a strong believer to begin each morning with positive tunes. I begin each day with Toni Jones, "Take Up Space Sis." After hyping myself up with positive affirmations I give thanks to God. I listen to praise and worship daily setting the tone for my day. Although I grew up in the church, I am not as active as I once was. However, that does not change my affinity for gospel music.



Yoga Mami

Yoga has become one of of my favorite hobbies. As I discussed in the previous blog, not only does it have many benefits for your physical health but for your mental health as well. I have subscribed to two young black women on YouTube named "Ariana Elizabeth" and "Black Yogi Nico." Having a young black yoga teacher makes me feel a sense of belonging and welcoming to the yoga community. Representation is so important, I cannot stress that enough.




Bedtime Routine

My name is Cortney, and I love sleep. If my sleep is being compromised, we have a problem! So you know what that means, stress impacts my sleep. Our brain uses sleep as an opportunity to shut down and rest. As adult humans we need an average of 7 hours or more a night. Having an essential job that requires me to use my brain, I need my rest. I prepare for bedtime, it is not just something I fall into. I stop using my phone an hour before I actually begin my bedtime routine. I drink some hot tea, do yoga, while lighting incense and essential oils. I take a hot shower or bubble bath with epsom salt. I brush, floss, and gargle my mouth because I can't go to dreamland with the days bacteria on my tongue "no no." Once in bed, I stretch mostly doing child's pose and legs up the wall. Then I write down any lingering thoughts in a journal near bed. I play a deep sleep guided meditation on Alexa and close my eyes and follow along. Sunday is an important day because it is a self care day.


What does your ideal self-care Sunday routine look like? How will it benefit your physical health? How will it benefit your mental health?





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