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Self-Care 101A Guide to Self Care QR Barcode for Parent 12 Step Study GuideWe hope you find these helpful.Please consider donating to the Mustard Tree Foundation.Funding scholarships for youngpeople in addiction since 2016. Self-Care 101A Guide to Self Care QR Barcode for Parent 12 Step Study GuideWe hope you find these helpful.Please consider donating to the Mustard Tree Foundation.Funding scholarships for youngpeople in addiction since 2016.

When did self care stop for you?When did self care stop for you? For me, it was when my youngest son fell intoFor me, it was when my youngest son fell intoaddiction.addiction. When he fell, we all fell hard.When he fell, we all fell hard. For others it could be trauma, losing aFor others it could be trauma, losing aloved one, either a child, a spouse, or from divorce.loved one, either a child, a spouse, or from divorce. It could be falling intoIt could be falling intodepression based on so many things that can happen in life.depression based on so many things that can happen in life. If you don't have selfIf you don't have selfcare, you can't take care of the other things.care, you can't take care of the other things. I know it feels like there are so manyI know it feels like there are so manypieces of your life falling down all around you; you wonder how you will ever gatherpieces of your life falling down all around you; you wonder how you will ever gatherthese pieces back together again and make my life whole. Just take a suggestionthese pieces back together again and make my life whole. Just take a suggestionas they appear in sequence, or pick one randomly, or read through them and makeas they appear in sequence, or pick one randomly, or read through them and makea list of which ones you will do.a list of which ones you will do.All the best, may peace be with you, Sue Hansen,All the best, may peace be with you, Sue Hansen, Founder/Director of the Mustard Tree FoundationFounder/Director of the Mustard Tree FoundationBringing Self Care Back IntoYour Life: Self Care 101www.mustardtreefoundation.orgMTF Insight Video When did self care stop for you?When did self care stop for you? For me, it was when my youngest son fell intoFor me, it was when my youngest son fell intoaddiction.addiction. When he fell, we all fell hard.When he fell, we all fell hard. For others it could be trauma, losing aFor others it could be trauma, losing aloved one, either a child, a spouse, or from divorce.loved one, either a child, a spouse, or from divorce. It could be falling intoIt could be falling intodepression based on so many things that can happen in life.depression based on so many things that can happen in life. If you don't have selfIf you don't have selfcare, you can't take care of the other things.care, you can't take care of the other things. I know it feels like there are so manyI know it feels like there are so manypieces of your life falling down all around you; you wonder how you will ever gatherpieces of your life falling down all around you; you wonder how you will ever gatherthese pieces back together again and make my life whole. Just take a suggestionthese pieces back together again and make my life whole. Just take a suggestionas they appear in sequence, or pick one randomly, or read through them and makeas they appear in sequence, or pick one randomly, or read through them and makea list of which ones you will do.a list of which ones you will do.All the best, may peace be with you, Sue Hansen,All the best, may peace be with you, Sue Hansen, Founder/Director of the Mustard Tree FoundationFounder/Director of the Mustard Tree FoundationBringing Self Care Back IntoYour Life: Self Care 101www.mustardtreefoundation.orgMTF Insight Video

Self Care 101Self Care 101Take Care of Yourself First:Take Care of Yourself First:you can’t take care of others untilyou can’t take care of others untilyou are okay!you are okay!www.mustardtreefoundation.orgwww.mustardtreefoundation.org Self Care 101Self Care 101Take Care of Yourself First:Take Care of Yourself First:you can’t take care of others untilyou can’t take care of others untilyou are okay!you are okay!www.mustardtreefoundation.orgwww.mustardtreefoundation.org

www.mustardtreefoundation.orgSelf Care 101: Take Care of Yourself FirstSelf Care 101: Take Care of Yourself FirstPractice yoga to improve your mental state and enhance muscletone and flexibility.Learn a new sport to activate the release of endorphins.Pickleball anyone?Take long walks in nature. Eat nourishing food you love.Get at least 7-9 hours of sleep nightly. Pick 10 things in this deck you will commit to for a better you. Flight attendants instruct adult passengers to put on their ownoxygen masks before helping children and dependents in the eventof an emergency. Why? Because an adult who has passed out fromoxygen deprivation is not much help to anyone and can definitely getin the way. Consider some of these activities: www.mustardtreefoundation.orgSelf Care 101: Take Care of Yourself FirstSelf Care 101: Take Care of Yourself FirstPractice yoga to improve your mental state and enhance muscletone and flexibility.Learn a new sport to activate the release of endorphins.Pickleball anyone?Take long walks in nature. Eat nourishing food you love.Get at least 7-9 hours of sleep nightly. Pick 10 things in this deck you will commit to for a better you. Flight attendants instruct adult passengers to put on their ownoxygen masks before helping children and dependents in the eventof an emergency. Why? Because an adult who has passed out fromoxygen deprivation is not much help to anyone and can definitely getin the way. Consider some of these activities:

Self Care 101Self Care 101It’s Easy, all you have to do isIt’s Easy, all you have to do is...Breathe...Breathewww.mustardtreefoundation.orgwww.mustardtreefoundation.org Self Care 101Self Care 101It’s Easy, all you have to do isIt’s Easy, all you have to do is...Breathe...Breathewww.mustardtreefoundation.orgwww.mustardtreefoundation.org

www.mustardtreefoundation.orgInhale through your nose to a count of 4. Breathe deeplyinto your body by contracting your diaphragm downward,expanding your chest cavity. Think of inflating a balloon inyour abdomen.Hold the air in for 7 seconds. Slowly exhale through your mouth for 8 seconds. Repeat the sequence several times.Breathe a 4-7-8. Breathing is the greatest pleasure in life. – Giovanni Papini.Just breathe. – ...Breathe deeply, until sweet air extinguishes the burn of fear in your lungsand every breath is a beautiful refusal to become anything less than infinite. – ...Inhale the future, exhale the past. –Self Care 101Self Care 101Easy... Just... Breathe...Easy... Just... Breathe... www.mustardtreefoundation.orgInhale through your nose to a count of 4. Breathe deeplyinto your body by contracting your diaphragm downward,expanding your chest cavity. Think of inflating a balloon inyour abdomen.Hold the air in for 7 seconds. Slowly exhale through your mouth for 8 seconds. Repeat the sequence several times.Breathe a 4-7-8. Breathing is the greatest pleasure in life. – Giovanni Papini.Just breathe. – ...Breathe deeply, until sweet air extinguishes the burn of fear in your lungsand every breath is a beautiful refusal to become anything less than infinite. – ...Inhale the future, exhale the past. –Self Care 101Self Care 101Easy... Just... Breathe...Easy... Just... Breathe...

Self Care 101 Reconnect with Music Self Care 101 Reconnect with Music

Self Care 101 Reconnect with MusicEither download your favorite music...Go to a concert...Buy headphones or ear buds to make iteasier...Take guitar or piano lessons....Join Spotify...Set up your kitchen or living room for music,just reconnect.....I am sure you have heard, we are all hard-wired tomusic. It can be inspiring, nostalgic, happy, giveyou movement. Reconnect right now to music. Music, once admitted to the soul,becomes a sort of spirit, and never dies. –Edward Bulwer Lytton Self Care 101 Reconnect with MusicEither download your favorite music...Go to a concert...Buy headphones or ear buds to make it easier...Take guitar or piano lessons....Join Spotify...Set up your kitchen or living room for music, justreconnect.....I am sure you have heard, we are all hard-wired tomusic. It can be inspiring, nostalgic, happy, give youmovement. Reconnect right now to music. Music gives a soul to the universe, wings to the mind,flight to the imagination, and life to everything.” – Plato

Take aBreak fromSocialMedia Take aBreak fromSocialMedia

Self Care 101Call someone you lost touch with.Self Care 101Take a Break from Social MediaIt starts affecting your day-to-day life.You start losing focus on your goals.You can't live without social media evenfor 24 hours.You frequently keep checking fornotifications.You live more in a online world ratherthan offline( present) world.Reasons why you may need a break fromSocial Media. Self Care 101Call someone you lost touch with.Self Care 101Take a Break from Social MediaIt starts affecting your day-to-day life.You start losing focus on your goals.You can't live without social media evenfor 24 hours.You frequently keep checking fornotifications.You live more in a online world ratherthan offline( present) world.Reasons why you may need a break fromSocial Media.

Make Doctor Appointments and Then Keep Them! Make Doctor Appointments and Then Keep Them!

Self Care 101 Make Doctor Appointments and Keep them.This one is pretty simple. Text yourself that youare making a physical appointment and a dentistappointment today!If you don’t have a doctor, ask your neighbor orsomeone in the parent group for arecommendation. Usually the parent group has afew doctors hanging around. Then go. It is nevertoo late to begin taking care of yourself again! Self Care 101 Make Doctor Appointments and Keep them.This one is pretty simple. Text yourself that youare making a physical appointment and a dentistappointment today!If you don’t have a doctor, ask your neighbor orsomeone in the parent group for arecommendation. Usually the parent group has afew doctors hanging around. Then go. It is nevertoo late to begin taking care of yourself again!

Self Care 101Surround yourself with positive people. Self Care 101Surround yourself with positive people.

Self Care 101Surround yourself with positive people.Surround yourself with good people; surround yourself with positivity and people who are going to challenge you to make you better. Ali KriegerAsk Others: Start with the parent group. Put yourself out there and connect. Ifyou’re not sure where to start, why not ask your family and friends if they knowanyone who might be a good match for you? Find a sponsor or someone with thesame struggles you are dealing with in your current life. Clubs and groups: One of the best ways to surround yourself with good people isto get involved in activities and hobbies that interest you. Volunteering: Another great way to meet good people is through volunteering.There are many different organizations that need volunteers, so you can choosesomething that aligns with your interests and values. Not only will you be doingsome good in the world, but you’ll also meet like-minded people.Events and functions: Another great way to find good people is by attendingevents and functions that are related to your interests. For example, if you’reinterested in art, you could go to an art gallery opening or a book reading.1.2.3.4. Self Care 101Surround yourself with positive people.Surround yourself with good people; surround yourself with positivity and people who are going to challenge you to make you better. Ali KriegerAsk Others: Start with the parent group. Put yourself out there and connect. Ifyou’re not sure where to start, why not ask your family and friends if they knowanyone who might be a good match for you? Find a sponsor or someone with thesame struggles you are dealing with in your current life. Clubs and groups: One of the best ways to surround yourself with good people isto get involved in activities and hobbies that interest you. Volunteering: Another great way to meet good people is through volunteering.There are many different organizations that need volunteers, so you can choosesomething that aligns with your interests and values. Not only will you be doingsome good in the world, but you’ll also meet like-minded people.Events and functions: Another great way to find good people is by attendingevents and functions that are related to your interests. For example, if you’reinterested in art, you could go to an art gallery opening or a book reading.1.2.3.4.

Parenting for SanitySelf Care 101The 12 Steps are for Everyonewww.mustardtreefoundation.orgQR Barcode for Parent 12-Step Study Guide Parenting for SanitySelf Care 101The 12 Steps are for Everyonewww.mustardtreefoundation.orgQR Barcode for Parent 12-Step Study Guide

If everyone in the world did the 12 steps, it could be pretty wonderful place. Thinkabout how great it would be if we all learned how to forgive, accept blame, makeamends, learn to recognize mistakes and own them sooner, be honest withourselves and others, and offer service to others. Wow, what a concept!The 12 steps are the cornerstone of this program. Working through the 12 steps witha sponsor will help you understand more about your child’s recovery process. Justas importantly, it will make a huge difference in your own life.Here’s what you gain from each step:Step 1: Acceptance, Step 2: Hope, Step 3: Faith, Step 4: Courage, Step 5: Honesty, Step 6: Patience, Step 7: Humility, Step 8: Willingness, Step 9: Brotherly Love, Step 10: Integrity, Step 11: Self-discipline, Step 12: Servicewww.mustardtreefoundation.orgSelf Care 101:T he 12 Steps are for Everyone If everyone in the world did the 12 steps, it could be pretty wonderful place. Thinkabout how great it would be if we all learned how to forgive, accept blame, makeamends, learn to recognize mistakes and own them sooner, be honest withourselves and others, and offer service to others. Wow, what a concept!The 12 steps are the cornerstone of this program. Working through the 12 steps witha sponsor will help you understand more about your child’s recovery process. Justas importantly, it will make a huge difference in your own life.Here’s what you gain from each step:Step 1: Acceptance, Step 2: Hope, Step 3: Faith, Step 4: Courage, Step 5: Honesty, Step 6: Patience, Step 7: Humility, Step 8: Willingness, Step 9: Brotherly Love, Step 10: Integrity, Step 11: Self-discipline, Step 12: Servicewww.mustardtreefoundation.orgSelf Care 101:T he 12 Steps are for Everyone

Self Care 101Plant a pot or gardenThe glory of gardening: hands in the dirt, head in the sun,heart with nature. To nurture a garden is to feed not juston the body, but the soul.Alfred Austin Self Care 101Plant a pot or gardenThe glory of gardening: hands in the dirt, head in the sun,heart with nature. To nurture a garden is to feed not juston the body, but the soul.Alfred Austin

Self Care 101Plant a pot or gardenThe pulling, digging, reaching, twisting, andbending of gardening amounts to lightaerobic exercise, which improves heart andlung health, helps prevent obesity, high bloodpressure, diabetes, osteoporosis, somecancers, and more.Even watering the garden lightens the soul,feeds the spirit and makes you calm...If you are worried start small...People think it is a green thumb that gives you a garden. What is it really? It is commitment to the garden. Just commit.... Self Care 101Plant a pot or gardenThe pulling, digging, reaching, twisting, andbending of gardening amounts to lightaerobic exercise, which improves heart andlung health, helps prevent obesity, high bloodpressure, diabetes, osteoporosis, somecancers, and more.Even watering the garden lightens the soul,feeds the spirit and makes you calm...If you are worried start small...People think it is a green thumb that gives you a garden. What is it really? It is commitment to the garden. Just commit....

We All Need to Work on Ourselveswww.mustardtreefoundation.orgQR Barcode for Parent 12 Step Study Guid We All Need to Work on Ourselveswww.mustardtreefoundation.orgQR Barcode for Parent 12 Step Study Guid

www.mustardtreefoundation.orgCommit to improving your well being. Just do it in small progressive steps.Be open to change. The sooner you open yourself to new ways ofconsidering things, the sooner you begin to see your world evolve. Listen. Hear what others are experiencing and have gone through, andhear how they got better.Get a sponsor and establish a network of support.Do the 12 step guide from the QR code, it will change your life. If you want feel better, accept that you also need to change. Clearly, youhave not been yourself. Somehow demons or the realities of life have takenover. Self Care 101 We All Need to Work on Ourselves www.mustardtreefoundation.orgCommit to improving your well being. Just do it in small progressive steps.Be open to change. The sooner you open yourself to new ways ofconsidering things, the sooner you begin to see your world evolve. Listen. Hear what others are experiencing and have gone through, andhear how they got better.Get a sponsor and establish a network of support.Do the 12 step guide from the QR code, it will change your life. If you want feel better, accept that you also need to change. Clearly, youhave not been yourself. Somehow demons or the realities of life have takenover. Self Care 101 We All Need to Work on Ourselves

Self Care 101Give back to something meaningful to you. Self Care 101Give back to something meaningful to you.

Self Care 101Give back to something meaningful to you. Reasons Why You Should Volunteer It's good for you. ... It saves resources. ... Volunteers gain professional experience. ... It brings people together. ... It promotes personal growth and self-esteem. ... Volunteering strengthens your community. ... You learn a lot. ... You get a chance to give back. Provides you with a sense of purpose Provides a sense of community Helps you meet new friends · Self Care 101Give back to something meaningful to you. Reasons Why You Should Volunteer It's good for you. ... It saves resources. ... Volunteers gain professional experience. ... It brings people together. ... It promotes personal growth and self-esteem. ... Volunteering strengthens your community. ... You learn a lot. ... You get a chance to give back. Provides you with a sense of purpose Provides a sense of community Helps you meet new friends ·

Parenting for SanityParenting for SanityParenting for SanityTIP TIP TIP 555Let Go, Let God!Let Go, Let God!Let Go, Let God!www.mustardtreefoundation.orgwww.mustardtreefoundation.orgwww.mustardtreefoundation.org Parenting for SanityParenting for SanityParenting for SanityTIP TIP TIP 555Let Go, Let God!Let Go, Let God!Let Go, Let God!www.mustardtreefoundation.orgwww.mustardtreefoundation.orgwww.mustardtreefoundation.org

Letting go of what you cannot control can be a gamechanger. Sometimes jut giving a situation over to your higherpower can help you in so many ways. “Let go and LET GOD”has become a beloved saying. When we feel overwhelmed,we are reminded to give control over to God.Letting go of what you cannot control can be a gamechanger. Sometimes jut giving a situation over to your higherpower can help you in so many ways. “Let go and LET GOD”has become a beloved saying. When we feel overwhelmed,we are reminded to give control over to God.www.mustardtreefoundation.orgGood Morning, This is GOD.I will be handling all of your problems today. I will not need your help, so have a Great DayGood Morning, This is GOD.I will be handling all of your problems today. I will not need your help, so have a Great Day Letting go of what you cannot control can be a gamechanger. Sometimes jut giving a situation over to your higherpower can help you in so many ways. “Let go and LET GOD”has become a beloved saying. When we feel overwhelmed,we are reminded to give control over to God.Letting go of what you cannot control can be a gamechanger. Sometimes jut giving a situation over to your higherpower can help you in so many ways. “Let go and LET GOD”has become a beloved saying. When we feel overwhelmed,we are reminded to give control over to God.www.mustardtreefoundation.orgGood Morning, This is GOD.I will be handling all of your problems today. I will not need your help, so have a Great DayGood Morning, This is GOD.I will be handling all of your problems today. I will not need your help, so have a Great Day

Self Care 101Find a craft project or learn a new one“Craft makes our homes more human.” - Ilse Crawford. Self Care 101Find a craft project or learn a new one“Craft makes our homes more human.” - Ilse Crawford.

Releases StressEncourages Creativity Allows you to Learn New SkillsNourishes both sides of yourbrainSatisfies you when CompletedAllows for socializationTeaches you new processesGrows New Neural PathwaysGives you movementWhy?Make a terrarium...Learn to Paint or Draw...Refinish Furniture...Learn How to Cook...Learn How to Bake...Learn How to Garden...Learn How to Design...Adult Coloring Book...Creative Writing....Learn to Work with ClaySuggestions?Self Care 101Find a craft project or learn a new one Releases StressEncourages Creativity Allows you to Learn New SkillsNourishes both sides of yourbrainSatisfies you when CompletedAllows for socializationTeaches you new processesGrows New Neural PathwaysGives you movementWhy?Make a terrarium...Learn to Paint or Draw...Refinish Furniture...Learn How to Cook...Learn How to Bake...Learn How to Garden...Learn How to Design...Adult Coloring Book...Creative Writing....Learn to Work with ClaySuggestions?Self Care 101Find a craft project or learn a new one

Self Care 10110 Ways to Use the Serenity Prayerwww.mustardtreefoundation.org Self Care 10110 Ways to Use the Serenity Prayerwww.mustardtreefoundation.org

www.mustardtreefoundation.orgSelf Care 101Self Care 101Self Care 101 10 Ways to Use the Serenity Prayer10 Ways to Use the Serenity Prayer10 Ways to Use the Serenity PrayerGod, grant me the serenity to accept the things I cannot change,courage to change the things I can, and wisdom to know the difference.1. Say the serenity prayer in your head to allow yourself time to pause and collect yourself when you arefeeling overwhelmed, angry, or triggered. 2. Use the serenity prayer as a mantra when you meditate.3. Consider the serenity prayer when deciding whether a situation is worth getting upset over, or if it isbeyond your control.4. The serenity prayer is a great reminder that we are powerless over other people, places, and things.5. Recite the serenity prayer first thing in the morning to start your day on the right foot.6. The serenity prayer is even helpful to those who are unsure of what it means exactly. Say it regularly toget a deeper, personalized understanding of it.7. Say the serenity prayer to develop a relationship with your own higher power.8. The serenity prayer is helpful in learning to trust the process that you are in currently.9. Say the serenity prayer to become open to help.10. Use the serenity prayer to approach nearly every situation with more tranquility and self-control. www.mustardtreefoundation.orgSelf Care 101Self Care 101Self Care 101 10 Ways to Use the Serenity Prayer10 Ways to Use the Serenity Prayer10 Ways to Use the Serenity PrayerGod, grant me the serenity to accept the things I cannot change,courage to change the things I can, and wisdom to know the difference.1. Say the serenity prayer in your head to allow yourself time to pause and collect yourself when you arefeeling overwhelmed, angry, or triggered. 2. Use the serenity prayer as a mantra when you meditate.3. Consider the serenity prayer when deciding whether a situation is worth getting upset over, or if it isbeyond your control.4. The serenity prayer is a great reminder that we are powerless over other people, places, and things.5. Recite the serenity prayer first thing in the morning to start your day on the right foot.6. The serenity prayer is even helpful to those who are unsure of what it means exactly. Say it regularly toget a deeper, personalized understanding of it.7. Say the serenity prayer to develop a relationship with your own higher power.8. The serenity prayer is helpful in learning to trust the process that you are in currently.9. Say the serenity prayer to become open to help.10. Use the serenity prayer to approach nearly every situation with more tranquility and self-control.

Self Care 101Learn Yoga or Face Yoga Self Care 101Learn Yoga or Face Yoga

Self Care 101Learn yoga or face yogaincreased flexibility.increased muscle strength and tone.improved respiration, energy maintaining a balanced metabolism.weight reduction.cardio and circulatory health.improved athletic performance.protection from injury.YOGA and vitality.Increase circulation.Make your skin glow.Strengthen and tone Smooth wrinkles and fine lines.Reduce puffiness.Improve under-eye circles.Lift and tighten skin.Improve mental health.Face Yoga facial muscles.-or Self Care 101Learn yoga or face yogaincreased flexibility.increased muscle strength and tone.improved respiration, energy maintaining a balanced metabolism.weight reduction.cardio and circulatory health.improved athletic performance.protection from injury.YOGA and vitality.Increase circulation.Make your skin glow.Strengthen and tone Smooth wrinkles and fine lines.Reduce puffiness.Improve under-eye circles.Lift and tighten skin.Improve mental health.Face Yoga facial muscles.-or

Self Care 101 Gratitude is a huge part of self-carewww.mustardtreefoundation.org Self Care 101 Gratitude is a huge part of self-carewww.mustardtreefoundation.org

www.mustardtreefoundation.orgSelf Care 101Gratitude is a Huge Part of Self Care "When we focus on our gratitude, the tide of disappointment goes out and thetide of love rushes in." - Kristin ArmstrongMost people think of gratitude as a noun, but it might be helpful to think of it as an action.Looking for gratitude, even in the darkest moments, is a way to bring a sense of peace and,paradoxically, control, to your life. Tools, such as gratitude cards, apps, journals, andmeditations, can help as you begin this practice. One way to practice the action of gratitude is to write in a gratitude journal. Each day listthree things you are grateful for. Getting up in the morning is something to be grateful about.My friends from the program would text each other their gratitude list every morning. Anger and fear can overwhelm gratitude if you let them. Trade those feelings in for gratitudeand you will start to see a light emerge. Whether your gratitude practice is solo or shared, asmine was with my friends, you will find more things to be grateful for when you take theaction of looking for them each day. www.mustardtreefoundation.orgSelf Care 101Gratitude is a Huge Part of Self Care "When we focus on our gratitude, the tide of disappointment goes out and thetide of love rushes in." - Kristin ArmstrongMost people think of gratitude as a noun, but it might be helpful to think of it as an action.Looking for gratitude, even in the darkest moments, is a way to bring a sense of peace and,paradoxically, control, to your life. Tools, such as gratitude cards, apps, journals, andmeditations, can help as you begin this practice. One way to practice the action of gratitude is to write in a gratitude journal. Each day listthree things you are grateful for. Getting up in the morning is something to be grateful about.My friends from the program would text each other their gratitude list every morning. Anger and fear can overwhelm gratitude if you let them. Trade those feelings in for gratitudeand you will start to see a light emerge. Whether your gratitude practice is solo or shared, asmine was with my friends, you will find more things to be grateful for when you take theaction of looking for them each day.

Self Care 101Commit to a Dry Week or Month Self Care 101Commit to a Dry Week or Month

Join a Facebook group that commits to some form of sobriety.Make your commitmentMake sure you have a good substitute to replace your drink, Drink your new drink in a glass that makes you happy, feels elegant.Journal how you feel once the toxins are out of your body...In the beginning you could have itchy skin as the toxins leave yourbody.Drink Water...Chances are if you need self care, you may have tried unhealthy ways tounwind.If this is true, commit to a dry (non substance week or month).How? (like "Seedlip" or juicing......find your mocktail if you need one.)Self Care 101Commit to a Dry Week or Month Join a Facebook group that commits to some form of sobriety.Make your commitmentMake sure you have a good substitute to replace your drink, Drink your new drink in a glass that makes you happy, feels elegant.Journal how you feel once the toxins are out of your body...In the beginning you could have itchy skin as the toxins leave yourbody.Drink Water...Chances are if you need self care, you may have tried unhealthy ways tounwind.If this is true, commit to a dry (non substance week or month).How? (like "Seedlip" or juicing......find your mocktail if you need one.)Self Care 101Commit to a Dry Week or Month

Self Care 101Find a book to read for enjoyment Self Care 101Find a book to read for enjoyment Self Care 101Find a book to read for enjoyment Self Care 101Find a book to read for enjoyment

Find a book to read for enjoyment. (hint, not self improvement) Improves mental well-being...Improves memory,concentration, and focus...Reduces stress levels... Enhances sleep quality...Reading has many benefits:Buy books at a Thrift StoreOrder onlineBorrowJoin a Book ClubJoin a Library app like LibbyGo to the LibraryAccess to Books:“A reader lives a thousand lives before he dies . . . The man who never reads lives only one.”George R.R. MartinSelf Care 101Find a book to read for enjoyment Find a book to read for enjoyment. (hint, not self improvement) Improves mental well-being...Improves memory,concentration, and focus...Reduces stress levels... Enhances sleep quality...Reading has many benefits:Buy books at a Thrift StoreOrder onlineBorrowJoin a Book ClubJoin a Library app like LibbyGo to the LibraryAccess to Books:“A reader lives a thousand lives before he dies . . . The man who never reads lives only one.”George R.R. MartinSelf Care 101Find a book to read for enjoyment

Self Care 101Plan a night outYou are motivated when you are living your best life... Self Care 101Plan a night outYou are motivated when you are living your best life...

Self Care 101Plan a night outa quiet dinner...dinner and dancing with a live band...a movie, take turns picking the movie ...a night at a friends house...friends at your house with pizza and a movie...I forgot what a night out looks like!Here are some ideas: Self Care 101Plan a night outa quiet dinner...dinner and dancing with a live band...a movie, take turns picking the movie ...a night at a friends house...friends at your house with pizza and a movie...I forgot what a night out looks like!Here are some ideas:

Self Care 101Go for a walk (hike if more motivated) in nature Self Care 101Go for a walk (hike if more motivated) in nature

Self Care 101Go for a walk (hike if more motivated) in natureSayings:Over the river and through the woods.Life is better in hiking boots.Wild is my favorite way to be.Life's a climb but the view is great.Not all who wander are lost.Always one step ahead.Walking the trials and trails of life.“I think that I cannot preserve my health and spirits, unless I spendfour hours a day at least—and it is commonly more than that—sauntering through the woods and over the hills and fields, absolutelyfree from all worldly engagements. ― Henry David Thoreau, Walking Self Care 101Go for a walk (hike if more motivated) in natureSayings:Over the river and through the woods.Life is better in hiking boots.Wild is my favorite way to be.Life's a climb but the view is great.Not all who wander are lost.Always one step ahead.Walking the trials and trails of life.“I think that I cannot preserve my health and spirits, unless I spendfour hours a day at least—and it is commonly more than that—sauntering through the woods and over the hills and fields, absolutelyfree from all worldly engagements. ― Henry David Thoreau, Walking

Self Care 101Plan Special Lunch Self Care 101Plan Special Lunch

Lunch: a usually light meal especially : one taken in the middle of the daySelf Care 101Plan Special Lunch Why Lunch? There is usually not a lot ofcommitment. You come together with someone you enjoybeing with you... Pick a place somewhere in the middle...Pick a time between 11 and 2....Reconnect, Relax, Reorder Lunch: a usually light meal especially : one taken in the middle of the daySelf Care 101Plan Special Lunch Why Lunch? There is usually not a lot ofcommitment. You come together with someone you enjoybeing with you... Pick a place somewhere in the middle...Pick a time between 11 and 2....Reconnect, Relax, Reorder

Self Care 101Have a manicure or pedicure, better yet plan a trip to a spa“Relax like your life depends on it”“Being happy never goes out of style!”“So sorry, I couldn't see you through thecucumbers on my eyes.”“This must be the art of doing nothing atall.”“When in doubt, zen it out.”“It is a good day to have a good day!” Self Care 101Have a manicure or pedicure, better yet plan a trip to a spa“Relax like your life depends on it”“Being happy never goes out of style!”“So sorry, I couldn't see you through thecucumbers on my eyes.”“This must be the art of doing nothing atall.”“When in doubt, zen it out.”“It is a good day to have a good day!”

Self Care 101Have a manicure or pedicure, better yet plan a trip to a spa...Book your service, do not wait until the last minute. ...Arrive early with time to spare...Lock phone and valuables in trunk or don't bring. ...Remember you are in charge of what you want...Pass on wearing perfume. ...Book appointment by asking for your preferred therapist'sgender. ... Be aware you may have to go nude. ...Think about when you want to eat and the order in which youwant to have the services. ... Self Care 101Have a manicure or pedicure, better yet plan a trip to a spa...Book your service, do not wait until the last minute. ...Arrive early with time to spare...Lock phone and valuables in trunk or don't bring. ...Remember you are in charge of what you want...Pass on wearing perfume. ...Book appointment by asking for your preferred therapist'sgender. ... Be aware you may have to go nude. ...Think about when you want to eat and the order in which youwant to have the services. ...

Self Care 101Learn to Meditate Self Care 101Learn to Meditate

This is easy....1) Take a seat. Find place to sit that feels calm and quietto you.2) Set a time limit. ...3) Notice your body. ...4) Feel your breath. ...5) Notice when your mind has wandered. ...6) Be kind to your wandering mind. ...7) Close with kindness. ...8) Find a saying or hum....Serenity Prayer is a great start....9) Then Commit to a time and meditate. ...That's it!Self Care 101Learn to Meditate This is easy....1) Take a seat. Find place to sit that feels calm and quietto you.2) Set a time limit. ...3) Notice your body. ...4) Feel your breath. ...5) Notice when your mind has wandered. ...6) Be kind to your wandering mind. ...7) Close with kindness. ...8) Find a saying or hum....Serenity Prayer is a great start....9) Then Commit to a time and meditate. ...That's it!Self Care 101Learn to Meditate

Join a gym or set up a room to workout Join a gym or set up a room to workout

Self Care 101 Join a gym or set up a room to workoutGym Hours. Between balancing work, family, and(of course) sleep — you only have so much timeto spare. ...Training Options. ...Guest Privileges. ...Club Locations. ...Quality of Facility. ...The Overall Value.If you are not willing to go to a gym, set up yourown space at home. Self Care 101 Join a gym or set up a room to workoutGym Hours. Between balancing work, family, and(of course) sleep — you only have so much timeto spare. ...Training Options. ...Guest Privileges. ...Club Locations. ...Quality of Facility. ...The Overall Value.If you are not willing to go to a gym, set up yourown space at home.

Start eating Mediterranean or committing tofish once a week Start eating Mediterranean or committing tofish once a week

Self Care 101Start eating Mediterranean or committing to fish once a weekSwitch from whatever fats you use now to extra virginolive oil. ...Eat nuts and olives. ...Add whole-grain bread or other whole grains to themeal. ...Begin or end each meal with a salad. ...Add more and different vegetables to the menu. One wayto do this is commit to eating different colors. red,yellow, green, orange, and purple.How to bring the Mediterranean diet to your plate Self Care 101Start eating Mediterranean or committing to fish once a weekSwitch from whatever fats you use now to extra virginolive oil. ...Eat nuts and olives. ...Add whole-grain bread or other whole grains to themeal. ...Begin or end each meal with a salad. ...Add more and different vegetables to the menu. One wayto do this is commit to eating different colors. red,yellow, green, orange, and purple.How to bring the Mediterranean diet to your plate

Go to an art museum Go to an art museum

Self Care 101Go to an art museumArt Inspires Your Visual Imagination. ...Art Depicts Words Used In Visual Ways. ...Art Helps You Make Mental Connections. ...Visiting Art Galleries Helps Keep Art Alive. ...Art Galleries Are Depositories Of History. ...Art Galleries Exercise Your Ability To CreateMeaning.You are supporting art and artists...It will make you smarter and more observant ...Many days of the week have free or reduced fees...You surround yourself with beauty, which is whatyou need... Self Care 101Go to an art museumArt Inspires Your Visual Imagination. ...Art Depicts Words Used In Visual Ways. ...Art Helps You Make Mental Connections. ...Visiting Art Galleries Helps Keep Art Alive. ...Art Galleries Are Depositories Of History. ...Art Galleries Exercise Your Ability To CreateMeaning.You are supporting art and artists...It will make you smarter and more observant ...Many days of the week have free or reduced fees...You surround yourself with beauty, which is whatyou need...

Drive to a small town: Then shop and havelunch Drive to a small town: Then shop and havelunch

Self Care 101Drive to a small town: Then shop and have lunchSmall-town life is famous for being more slow-paced and quaint. They are sometimes full of mom-and-pop shops,restaurants, and farmer's markets. Some small towns even look like they're stuck intime. If you happen to visit on a Sunday orMonday, and the local businesses are usuallyclosed. Small towns have so much more to offer andwalking around is good for you.Breathe the fresh air. Self Care 101Drive to a small town: Then shop and have lunchSmall-town life is famous for being more slow-paced and quaint. They are sometimes full of mom-and-pop shops,restaurants, and farmer's markets. Some small towns even look like they're stuck intime. If you happen to visit on a Sunday orMonday, and the local businesses are usuallyclosed. Small towns have so much more to offer andwalking around is good for you.Breathe the fresh air.

Get your bike out and ride it Get your bike out and ride it

Self Care 101Get your bike out and ride itImproves strength and flexibility - Like other aerobic exercises,cycling can build up your muscular strength and endurance.Cycling helps with loosening your quadriceps, hamstrings, calvesand hips. This way, your lower body is becoming more flexible overtime and your core and arm muscles get a good workout.Helps with coordination and balance - Cycling can also improvebalance. If you’re wanting to improve your coordination, cyclingcan help stabilize your core.Allows for a multipurpose workout - Cycling can easily incorporateother workouts into your session. So, once you get reallycomfortable with cycling, you can start working out more than justyour legs at the same time.Improves your mental health - Cycling can also be good for yourmind. For one, it helps create positive endorphins in your brain. Helps with conditions like arthritis - As cycling is a relatively low-impact exercise, it’s an ideal form of exercise if you have arthritis orosteoarthritis. This is because cycling doesn’t put a lot of stress onyour joints. Breathing in fresh air while you ride - Self Care 101Get your bike out and ride itImproves strength and flexibility - Like other aerobic exercises,cycling can build up your muscular strength and endurance.Cycling helps with loosening your quadriceps, hamstrings, calvesand hips. This way, your lower body is becoming more flexible overtime and your core and arm muscles get a good workout.Helps with coordination and balance - Cycling can also improvebalance. If you’re wanting to improve your coordination, cyclingcan help stabilize your core.Allows for a multipurpose workout - Cycling can easily incorporateother workouts into your session. So, once you get reallycomfortable with cycling, you can start working out more than justyour legs at the same time.Improves your mental health - Cycling can also be good for yourmind. For one, it helps create positive endorphins in your brain. Helps with conditions like arthritis - As cycling is a relatively low-impact exercise, it’s an ideal form of exercise if you have arthritis orosteoarthritis. This is because cycling doesn’t put a lot of stress onyour joints. Breathing in fresh air while you ride -

Learn about juicing and start a juice program Learn about juicing and start a juice program

Self Care 101Learn about juicing and start a juice programJuicing can play a role in a balanced diet. For instance, it canhelp you get fruits and vegetables if you don't enjoy eatingthem. Juicing also can give the digestive system a rest fromdigesting fiber. When you actually drink a juice you will see many positivechanges to your body and skin.Resting your digestive system gives your body the ability tofocus healing to other issues in your body.A great juice combination tastes amazing Self Care 101Learn about juicing and start a juice programJuicing can play a role in a balanced diet. For instance, it canhelp you get fruits and vegetables if you don't enjoy eatingthem. Juicing also can give the digestive system a rest fromdigesting fiber. When you actually drink a juice you will see many positivechanges to your body and skin.Resting your digestive system gives your body the ability tofocus healing to other issues in your body.A great juice combination tastes amazing

Go tubing with a few friends Go tubing with a few friends

Self Care 101Go tubing with a few friendsWater Makes You Happier.Water Makes You More Creative.Water Helps Depression and Anxiety.Water Helps Reduce Stress and Boost Immune Health.Being Near The Water is Fun! Great Upper Body Workout! Fun to buy pretty water shoes.Make sure you take a sturdy pole with you to help steer. Self Care 101Go tubing with a few friendsWater Makes You Happier.Water Makes You More Creative.Water Helps Depression and Anxiety.Water Helps Reduce Stress and Boost Immune Health.Being Near The Water is Fun! Great Upper Body Workout! Fun to buy pretty water shoes.Make sure you take a sturdy pole with you to help steer.

Self Care 101Drink water Self Care 101Drink water

Self Care 101Drink waterKeeps a normal temperature.Lubricates and cushion joints.Protects your spinal cord and other sensitive tissues.Gets rid of wastes through urination, perspiration, andbowel movements.Your general water requirements can be determined using your current bodyweight. Most people need to drink roughly half of their weight (in pounds) inounces. For example, a 200-pound adult needs approximately 100 ounces ofwater each day. Of course, your water needs will increase with any physicalactivity. Self Care 101Drink waterKeeps a normal temperature.Lubricates and cushion joints.Protects your spinal cord and other sensitive tissues.Gets rid of wastes through urination, perspiration, andbowel movements.Your general water requirements can be determined using your current bodyweight. Most people need to drink roughly half of their weight (in pounds) inounces. For example, a 200-pound adult needs approximately 100 ounces ofwater each day. Of course, your water needs will increase with any physicalactivity.

Self Care 101Visit the beach or the mountains Self Care 101Visit the beach or the mountains

Self Care 101Visit the beach or the mountainsThe Beach: Ensuring you sleep well at night, the ocean breeze also bringsabout a some strong mental health benefits of the beach. The mostsignificant of these beach benefits is the elevation of your mood as thecool ocean breeze helps you combat depression.orThe Mountain: A great way to unwind, relax and enjoy the beauty ofnature. Whether you're looking for an active adventure or a relaxingfamily getaway, there are plenty of mountains in the world to explore.Mountain vacations are perfect for those who love the outdoors,adventure, and nature. Self Care 101Visit the beach or the mountainsThe Beach: Ensuring you sleep well at night, the ocean breeze also bringsabout a some strong mental health benefits of the beach. The mostsignificant of these beach benefits is the elevation of your mood as thecool ocean breeze helps you combat depression.orThe Mountain: A great way to unwind, relax and enjoy the beauty ofnature. Whether you're looking for an active adventure or a relaxingfamily getaway, there are plenty of mountains in the world to explore.Mountain vacations are perfect for those who love the outdoors,adventure, and nature.

Learn how to dance, east coast swing etc… Learn how to dance, east coast swing etc…

Self Care 101Learn how to dance, east coast swing etc…Select a style. Start by deciding what style of dance you want tolearn. ...Decide on technique or routine. Next, decide whether you wantto learn basic technique or a specific dance. ...Google Dance Lessons...Find the right video. ...Warm up. ...Do the lesson. ...Practice.Then think about getting lessons...How to learn dance at home: A step by step guideThe modern standard dances include Waltz, Foxtrot, Tango, Quickstep, and VienneseWaltz, and the Latin American Dances include Rumba, Cha Cha Cha, Samba, Jive, andPaso doble. In the standard dances, the couple maintains contact hold, whereas inLatin American dances, non-contact positions are generally taken. Self Care 101Learn how to dance, east coast swing etc…Select a style. Start by deciding what style of dance you want tolearn. ...Decide on technique or routine. Next, decide whether you wantto learn basic technique or a specific dance. ...Google Dance Lessons...Find the right video. ...Warm up. ...Do the lesson. ...Practice.Then think about getting lessons...How to learn dance at home: A step by step guideThe modern standard dances include Waltz, Foxtrot, Tango, Quickstep, and VienneseWaltz, and the Latin American Dances include Rumba, Cha Cha Cha, Samba, Jive, andPaso doble. In the standard dances, the couple maintains contact hold, whereas inLatin American dances, non-contact positions are generally taken.

Learn How to Fish… Learn How to Fish…

Self Care 101 Learn How to Fish…Once you pick your method, look online for facebookgroups that do this fishing technique. Google lessons.Find fishing vacation blogs. Find others at work that fish and ask if you can join them.The five basic methods of angling are bait fishing, fly-fishing,bait casting, spinning, and trolling. All are used in bothfreshwater and saltwater angling. Bait fishing, also called stillfishing or bottom fishing, is certainly the oldest and mostuniversally used method. Self Care 101 Learn How to Fish…Once you pick your method, look online for facebookgroups that do this fishing technique. Google lessons.Find fishing vacation blogs. Find others at work that fish and ask if you can join them.The five basic methods of angling are bait fishing, fly-fishing,bait casting, spinning, and trolling. All are used in bothfreshwater and saltwater angling. Bait fishing, also called stillfishing or bottom fishing, is certainly the oldest and mostuniversally used method.

Self Care 101Clean out your closet Self Care 101Clean out your closet

Self Care 101Clean out your closetPlay fun music before you begin to clean...Gather Organization Supplies and Storage Bins. ...Remove Everything From Your Closet. ...Clean Surfaces And Floors. ...Group And Sort Clothes, Shoes, And Accessories....Hang Up Or Fold Clothes You Will Keep. ...Be Creative With Your Closet Space. ...Do Your Laundry. ...Donate Items. (if you have not worn it in a year, do you reallyneed it?) Self Care 101Clean out your closetPlay fun music before you begin to clean...Gather Organization Supplies and Storage Bins. ...Remove Everything From Your Closet. ...Clean Surfaces And Floors. ...Group And Sort Clothes, Shoes, And Accessories....Hang Up Or Fold Clothes You Will Keep. ...Be Creative With Your Closet Space. ...Do Your Laundry. ...Donate Items. (if you have not worn it in a year, do you reallyneed it?)

Self Care 101Commit to losing a few pounds Self Care 101Commit to losing a few pounds

Self Care 101Commit to losing a few poundsHave More energy. Carrying extra weight requires thebody to use a lot of energy. ...Have Fewer headaches. ...Your Stress may disappear. ...Have a Balanced mood. ...Could Save money. ...Work gets easier. ...Have Better social life. ...Have a Better immune system. Self Care 101Commit to losing a few poundsHave More energy. Carrying extra weight requires thebody to use a lot of energy. ...Have Fewer headaches. ...Your Stress may disappear. ...Have a Balanced mood. ...Could Save money. ...Work gets easier. ...Have Better social life. ...Have a Better immune system.

Self Care 101Throw prayer or a mantra into your day Self Care 101Throw prayer or a mantra into your day

Self Care 101Throw prayer or a mantra into your day“What is my purpose, Why am I here?”“My mind is brilliant. ...“I create my own path and walk it with joy.”“My positive thoughts guide me to new heights.”“I am conquering my fears and becoming stronger eachday.”“I will have a good day, because it's my choice.”“I am not afraid to be wrong.” ...“My body is a temple.“I have my path, my children have their path.” Self Care 101Throw prayer or a mantra into your day“What is my purpose, Why am I here?”“My mind is brilliant. ...“I create my own path and walk it with joy.”“My positive thoughts guide me to new heights.”“I am conquering my fears and becoming stronger eachday.”“I will have a good day, because it's my choice.”“I am not afraid to be wrong.” ...“My body is a temple.“I have my path, my children have their path.”

Self Care 101Go on a weekend trip Self Care 101Go on a weekend trip

Self Care 101Go on a weekend tripWHAT TO BRING (don’t over do it!)One pair of comfortable shoes or season-appropriate footwear.One pair of pants or shorts (jeggings and leggings are alsooptions)Two to three tops. Three pairs of undergarments. Three pairsof socks.One item of nightwear. One lightweight jacket.Swimwear (if needed)Benefits: Stress Reduction: Breathe Easy.Improved Sleep: Catch Those Z's.Strengthened Relationships: Bonding Time.Boosted Creativity: Spark Your Imagination.Enhanced Physical Health: Get Moving.Mindfulness & Emotional Well-being: Savor theMoment. Self Care 101Go on a weekend tripWHAT TO BRING (don’t over do it!)One pair of comfortable shoes or season-appropriate footwear.One pair of pants or shorts (jeggings and leggings are alsooptions)Two to three tops. Three pairs of undergarments. Three pairsof socks.One item of nightwear. One lightweight jacket.Swimwear (if needed)Benefits: Stress Reduction: Breathe Easy.Improved Sleep: Catch Those Z's.Strengthened Relationships: Bonding Time.Boosted Creativity: Spark Your Imagination.Enhanced Physical Health: Get Moving.Mindfulness & Emotional Well-being: Savor theMoment.

Self Care 101Do the 31 days of an Attitude of Gratitude“It is not joy that makes us grateful; it is gratitude“It is not joy that makes us grateful; it is gratitudethat makes us joyful.”that makes us joyful.” “The more grateful I am, the more beauty I see.”“The more grateful I am, the more beauty I see.” “Gratitude is when memory is stored in the heart and“Gratitude is when memory is stored in the heart andnot in the mind.”not in the mind.” Self Care 101Do the 31 days of an Attitude of Gratitude“It is not joy that makes us grateful; it is gratitude“It is not joy that makes us grateful; it is gratitudethat makes us joyful.”that makes us joyful.” “The more grateful I am, the more beauty I see.”“The more grateful I am, the more beauty I see.” “Gratitude is when memory is stored in the heart and“Gratitude is when memory is stored in the heart andnot in the mind.”not in the mind.”

Self Care 101Do the 31 days of an Attitude of GratitudeOne of my rules is: Never TRY to do anything. Just DO it.Link to Attitiude Gratiitude in 31 Day Self Care 101Do the 31 days of an Attitude of GratitudeOne of my rules is: Never TRY to do anything. Just DO it.Link to Attitiude Gratiitude in 31 Day

Plan an event to give to MTF. Host a get-together breakfast orlunch with neighbors and include a testimonial from you oryour child. Feel free to also use our video!Talk to the director if you want to run an event for the MTF. Weare open to anything that helps young people in addiction. Donate online https://mustardtreefoundation.org/donate/Or donate with the QR scan-code on this card.You can also choose the Mustard Tree as the organization foryour Facebook birthday gift.Always open to other ideas! Did you want to help the Mustard Tree Foundation?www.mustardtreefoundation.orgDonation QR Code Plan an event to give to MTF. Host a get-together breakfast orlunch with neighbors and include a testimonial from you oryour child. Feel free to also use our video!Talk to the director if you want to run an event for the MTF. Weare open to anything that helps young people in addiction. Donate online https://mustardtreefoundation.org/donate/Or donate with the QR scan-code on this card.You can also choose the Mustard Tree as the organization foryour Facebook birthday gift.Always open to other ideas! Did you want to help the Mustard Tree Foundation?www.mustardtreefoundation.orgDonation QR Code

Love Yourself.....Take Care of Yourself! The Mustard TreeFoundation Love Yourself.....Take Care of Yourself! The Mustard TreeFoundation