Self-care is critical for stress management, wellness and overall well-being, but it is not an intuitive practice in today’s always-on, outcome-driven world. Coping with stress through self-care activities like exercise, meditation or catching up with friends may seem like an elusive luxury. Yet, research demonstrates that self-care boosts overall well-being and improves workplace performance.

Studies by University of Texas Associate Professor Kristin Neff, who created the Self-Compassion Scales, have found that women actually tend to have slightly lower levels of self-compassion and self-care than men. Women often take on caregiving roles in addition to other demands, and they can be particularly susceptible to the belief that self-care is selfish. Therefore, their own self-care falls by the wayside as they prioritize caring for others.

One way to practice self-care for physical and mental health is through mindfulness, the practice of paying attention to the present moment without judgment. Benefits include reducing stress and anxiety levels, encouraging positive emotions and bolstering social connections and emotional intelligence. Here are a few mindfulness-inspired tips to practice self-care for wellness and stress management.

• Breathe: You may not have time to sit for a 10-minute mindfulness meditation, but you always have time to take a deep breath. When stressed or distracted, people tend to take shallow, hurried breaths. The next time you notice yourself getting frazzled, breathe deeply into and out of the lower abdomen. Breathing in this way massages the vagus nerve, which calms the central nervous system.

• Practice Gratitude: The human brain has evolved with a negativity bias, meaning that human brains are wired to cling to bad memories and discount good ones. To train your brain for positivity, practice being extra aware of the good things during your day. A positive attitude will enhance your productivity and help you keep your stress levels down.

• Enjoy Time in Silence: Practicing silence on a regular basis rejuvenates the mind and body. Carve out small chunks of silent time during daily life. Ideas include committing to a daily mindful meditation practice or practicing a “digital detox” where you abstain from using technology for 15 to 75 minutes per day.

• Practice Lovingkindness Meditation: Lovingkindness meditation is a practice of cultivating love, compassion, and acceptance for yourself and all beings. It is particularly helpful in boosting self-compassion, lowering stress levels, reducing tension headaches and fostering social connectedness. Find a quiet place to sit and let your mind rest on your breath. Invite in a sense of caring for yourself, perhaps imagining yourself through the eyes of a loved one. Then, begin to send that love outwards to others. You might start with someone you love unconditionally, and then expand outward to friends, acquaintances and eventually to all beings.

• Take a Mindful Walk: Sitting behind a desk and in the car for many hours each day can make it easy to forget that the mind and body are connected. Improve your state of mind and body by taking a mindful walk. Leave your phone behind and let your mind rest on sensory inputs and body movement as you walk. Even just five minutes of mindful walking can change your perspective and raise your energy levels. If you don’t have time for a dedicated stroll, stay mindful of the body by getting up to stretch at your desk or by parking far away from your destination to get some extra mood-boosting movement.

• Make Space: Carve out a dedicated space for mindfulness and self-care in your home. Consider creating a meditation space in the corner of your bedroom or dedicating a cozy armchair for self-reflection. You can adorn your self-care space with photos, plants, candles, journals, pillows, blankets, and anything else that nourishes you. Having a regular space for self-care will make your self-care time more enjoyable and remind you of your practice whenever you see the space.

Experts recommend doing at least one small thing every day to invest in our mental and physical wellness. Self-care will help us recharge, feel better and perform better during the hours we do work and care for others.

Dorsey Standish is chief mindfulness officer of Mastermind Meditation. For more information, visit MastermindMeditate.com.

For more stories like this read Natural Awakenings Dallas-Ft Worth magazine at NADallas.com

Healthy Hippo is a brand-new outdoor market located at 430 North Coit Road at the intersection of Roundrock, in Richardson.  It was founded by the Natural Health Shop and features vendors of holistic products and services such as natural foods, natural beauty products, crystals and stones, chair massage, and more from noon to 4 p.m. every Sunday.

The market connects the health-conscious community with health-related resources. It provides the opportunity to find out more about health products and supplements, try new health products and talk to product representatives and manufacturers. Jewelry with a Purpose is made from natural stones and plants from the Amazon rainforest.

For more information, call 972-441-8918, email Info@HealthyHippomarket.com or visit HealthyHippomarket.com.

For more stories like this read Natural Awakenings Dallas-Ft Worth magazine at NADallas.com

For more information, visit EarthXfilm.org.

For more stories like this read Natural Awakenings Dallas-Ft Worth magazine at NADallas.com

Hilary G. Shaw knows firsthand how holding limiting beliefs can affect our mental attitude. After years of fearing criticism and taking other people’s actions personally, which usually put her in a funk, Shaw reached out to the Option Institute and learned skills that helped her change the way she reacted to others.

At Shaw’s upcoming workshop, Want to Stop Taking Things Personally? she provides take-home tools she learned through the Option Institute to help people get started on feeling comfortable, regardless of the actions of others. The free interactive workshops take place from 7 to 8:30 p.m. on consecutive Wednesdays, April 17 and 24, at Unity Church of Greenville. Each night, Shaw will present new information. The workshop is limited to 10 participants.

Shaw had worked in the mental health field for many years and holds master’s degrees in social work and education. Her own self-growth and happiness developed over the last 13 years has motivated her to share what she has and continues to learn.

“About 90 percent of people do not know how to get out of their own way,” Shaw says. “I consider these workshops a gift to men and women who really want to change how they react to situations. We tend to take things personally because of the beliefs we have about ourselves. The good news is that you own your beliefs, so you can change them. Self-understanding and knowledge are byproducts of this work.”

Shaw notes that beliefs like, “I’m not good enough,” or, “There is something wrong with me,” are all common self-esteem beliefs. These are the beliefs that often get activated when someone either criticizes us or behaves in a way that we interpret as rude or uncaring. “Many times we feel hurt, angry or afraid. Our feelings seem so automatic and we believe they are the result of the other person’s actions,” she says. The cost of taking things personally can ultimately make people feel depressed, ashamed or angry, which can rupture family relationships or make work situations feel awkward.

“It may take lots of time and energy to get over taking things personally, but the tools I present are designed to help you help yourself to progress toward an enduring solution to taking things personally,” advises Shaw. “Imagine yourself not taking things personally, but moving through your day with ease and comfort, regardless of what others say and do.”

In addition to the upcoming April workshop, Shaw will be leading future workshops in Dallas. She offers individual sessions using a dialogue method designed to find hidden beliefs and plans to build a network of people to support, study and apply Option Institute principles to their daily lives.

Admission to the evens is free, donations to Unity Church on Greenville are appreciated. Location: 3425 Greenville Ave., Dallas. For more information, email OwnYourValue@gmail.com or visit Tinyurl.com/StopTakingThingsPersonally. For additional information about the Option Institute, visit Option.org.

Sheila Julson is a freelance writer and contributor to Natural Awakenings magazine.

For more stories like this read Natural Awakenings Dallas-Ft Worth magazine at NADallas.com

EarthX, the world’s largest environmental expo, conference and film festival , held April 26 through 28, has appointed Tony Keane as chief executive officer. With international leadership in the built environment and sustainable facility management, Keane has developed environmental solutions that matter for the nation and the world. He served for more than eight years as the president and chief executive officer of the International Facility Management Association (IFMA), leading the organization through a period of tremendous growth.

This year, EarthX will offer the first Island Resilience Forum, bringing together island leaders and champions from the United Nations and around the world to accelerate the energy transformations for communities on the front lines of climate change. Showcasing the innovative public/private partnerships aligned with the Island Resilience Partnership, the forum will present a standard that can be scaled to create comprehensive energy roadmaps and actionable, fundable projects.

EarthX will also debut EarthxHome, rethinking how to evaluate and purchase products that are sustainable or eco-friendly, as well as EarthxOffice, about how to work, collaborate, and succeed more sustainably in the business environment.

Trammell S. Crow, founder and chairman of EarthX, says, “EarthX made a strategic choice to hire a CEO with a business background, rather than an activist or individual with deep knowledge in a single environmental field, given our organization’s strong participation from business and industry interests, unique among environmental events. Our planet is at a critical point where change is not just something we can dream or talk about—it is our reality, and citizens across the globe need to make adjustments.”

Keane  says, “I am honored to be selected as CEO of EarthX at this critical juncture. I look forward to making EarthX the must-attend event for the environmental sector by developing year-round engagement and impact.”

For more information, visit EarthX.org.

For more stories like this read Natural Awakenings Dallas-Ft Worth magazine at NADallas.com