How Does CBD Fit into a Self-Care Routine?

Self-care has long been part of popular culture; however, since the pandemic there has been a noticeable resurgence. Wellness programs and providing emotional support are all considered forms of self-care, while taking time for oneself in various forms are all considered ways of improving personal wellness and well-being.

Multiple studies demonstrate the positive impact that self-care strategies have on emotional well-being and mental health.

"Self-care is something we can all practice to better cope with daily stressors," notes Kelsey Patel, an LA-based wellness expert and author. Yet some individuals remain resistant to engaging with this concept; why is that? The stigma attached to "new age" or holistic approaches to healthcare; lack of research into products' efficacies; inaccessible, affordable, and transparent products and services.

"These obstacles were one of the primary drivers behind my creation of Lindsay's Luxuries of Life website - my mission is to empower women everywhere to take control of their physical health and emotional well-being at any time, from anywhere.

The World Health Organization (WHO) defines self-care as "the ability of individuals, families and communities to promote health by preventing disease and managing illness or disability without assistance from health providers".

Self-care fosters self-love and when we love ourselves, relationships with others often flourish. Yet we often put others' needs before our own; motherhood being a prime example. Yet without taking care of ourselves first, it becomes much harder to take care of others.

Neglecting self-care can result in burnout, anxiety, depression, bitterness, stress, and lack of energy - not to mention more severe consequences.

Recent years have witnessed an exponential surge in CBD product use. A 2019 Gallup poll reported that 33% of American adults have used one or more CBD products at some point during their lifetimes.

CBD products are most often used for anxiety (49%), pain relief (64%), and insomnia (42%). Though reputable brands make no medical claims regarding their products, the overwhelming success of CBD can be traced to word-of-mouth recommendations and thousands of independent studies (over 23,000 to date!)

CBD is an emerging trend that's only set to expand, which is why Green Compass was selected as our partner company. Their ethos emphasizes environmental preservation while simultaneously offering individual care services.

Although CBD can be helpful, its effectiveness lies within a comprehensive self-care and self-love strategy. So let's continue exploring ways to care for ourselves so as to enhance mental and emotional well-being - read on and find inspiration…

Research is still ongoing but it is believed that CBD works by directly activating the 5-HT1A serotonin receptor. Serotonin is a "feel good" hormone with anti-anxiety effects as well as positive impacts on addiction appetite and sleep. CBD can now be found in oils and tinctures, gummy treats, topical pain relievers, and bath products - making CBD easily accessible however you prefer! Now everyone can experience its therapeutic properties!

When purchasing CBD for the first time, you will discover there are three types:

• Isolate contains pure CBD with all other compounds present removed to achieve pure potency.

  
  

• Broad Spectrum products combine CBD with over 100 plant compounds for maximum effectiveness, producing more potency than single CBD isolate products but containing no THC.

  
  
• Full Spectrum Hemp Seed and Leaves Extract (FSHE) is considered to have the strongest effects due to all its phyto-compounds found within it, including THC (less than 0.3% according to federal regulations). It contains all the phytochemicals present within hemp leaves and seeds.

No need for alarm. By using CBD products, there is absolutely no risk of getting high or failing a drug test if used responsibly. Either all THC - the compound responsible for creating the mind-altering effects of marijuana - has been removed completely or only trace elements remain present. All begins with quality!

With so many CBD offerings on the market it may be difficult to know where to start; when selecting one look out for these factors. 

• Specifically: (*) Produced in the USA using certified-organic soil.
• Product ingredients certified by an independent laboratory: results should be easily accessible on their website.
• Guarantee of satisfaction: A no-questions-asked returns policy that ensures your satisfaction should CBD not be for you.
• Subscription services and loyalty discounts. This shows that the brand expects its customers to want more from its products.

As you recognize your need to focus more on yourself and what that means for both your health and that of those around you, what next steps do you need to take? Below are simple suggestions which have proven their value in helping improve people's well-being.

Be Kind to Yourself

Reassure yourself that you're never alone. Everyone experiences days where they struggle with anxiety, focus difficulties or simply feel demotivated from all they need to do - that is normal and okay; don't judge yourself too harshly when these feelings surface; allow yourself the freedom to express what's bothering you without taking things personally.

Talk To Someone

If you're feeling emotionally down, sometimes withdrawing into themselves can only exacerbate their state. A quick call or lunch date with close friends could be all it takes to turn things around or remind ourselves what really matters in life.

At times, speaking to someone outside your family or circle can provide greater honesty and more solutions. Take advantage of modern-day wellness communities or telehealth consultations with doctors or professionals as a resource to increase self-care practices that positively affect mental health.

Provide yourself with enough rest

According to the Centers for Disease Control (CDC), one-third of adults in the U.S. report sleeping less than the recommended amount each night.

Sleep is essential to mental well-being; lack of it can lead to several mental health problems. I know what you may be thinking: "Who has time for eight hours of restful slumber every night?" No one, but you must find ways to make time. Establishing an enjoyable bedtime ritual can help set the stage for a restful night's rest. Shut off your computer, put aside work responsibilities, get the children in bed and focus on yourself: enjoy a hot cup of tea, unwind in a hot bath with music playing softly in the background or read a good book before sleeping soundly. While it might seem like self-care to pour yourself a glass of wine every now and then, this should actually be avoided.

What are the long-term repercussions of failing to get enough restful slumber?

"Sleep can provide our bodies with much-needed restorative power, just as electrical devices do," according to Elizabeth Blake Zakarin, assistant professor and clinical psychologist of psychology at Columbia University's Clinic for Anxiety and Related Disorders. Sleep deprivation studies indicate that otherwise, healthy individuals can experience increased anxiety and distress levels as a result of inadequate restful sleep. Talking with a sleep specialist can help identify what factors may be contributing to your insomnia and provide solutions.

Keep a Journal

Many find it beneficial to sit quietly, reflect, and release all their emotions on paper through journaling. Writing can provide an outlet for releasing all those inner thoughts and fears as well as revisiting past experiences you are working through. Journaling offers therapeutic benefits without external judgment from third parties.

Mindfulness Meditation

Meditation can have profound emotional advantages. According to The Mayo Clinic, regular practice of this practice may aid in: 

• Gaining new perspectives on stressful situations.
• Building stress-management techniques
• Increasing self-awareness
• Focusing on present circumstances
• Reducing negative emotions
• Strengthening imagination and creativity
• Raising Patience and Tolerance

Mindfulness meditation is not tied to any particular religion or spiritual practice and takes just minutes per day for most people to do. These days we have access to YouTube meditation videos so it's easy to experiment until finding an instructor you truly connect with.

Eat Right

Eating well can benefit both physical and emotional well-being, so including supplements like CBD oil or fish oil in your daily regimen is vital for good health. There is no "miracle diet" that will effectively treat anxiety and depression; however, eating foods high in antioxidants and minerals while cutting back or eliminating alcohol consumption, ultra-processed food consumption, excess caffeine use or any other lifestyle factors could help manage symptoms for some individuals.

Assuring each bite you eat nourishes both body and soul is a significant form of self-love - but that doesn't preclude enjoying an occasional slice of chocolate cake!

Exercise for mental wellbeing

There is a powerful connection between mind and body, which explains why exercise has such an immensely positive effect on psychological well-being. I find that when I don't work out regularly, my motivation wanes rapidly and it becomes far too easy for negative thoughts about my body to creep in.

No matter your exercise choice - running, weight lifting, biking, yoga or just spending time playing in the backyard with the children - having a regular exercise regimen is key for optimal body functioning. Find an activity you enjoy doing and set aside time each week for it!

The National Institute of Health lists several benefits of exercise: It can improve sleep, increase sexual interest and arousal, improve endurance and stress relief while improving mood, energy and stamina levels, reduce fatigue to enhance mental alertness; shed pounds; lower cholesterol and enhance cardiovascular fitness

Studies have demonstrated that as little as thirty minutes a week of moderate-intensity exercise such as brisk walking can produce health benefits; even three 10-minute walks count equally towards this total timeframe. 

So when your mood starts to slump, heading outside for a walk can be one of the best ways to restore and revitalize your day.