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Volume 1, Number 2
06-10-98

AUTHORS NOTE: This edition was prepared from the hotel balcony of an ocean front room overlooking the beaches of Candado in San Juan, where I have been conducting a series of five workshops over the past eight days. If I have waxed a little more philosophical than usual or a bit too cliche, well, I'll blame it on the environment. For those strict pragmatists: don't worry, "it's in there". Enjoy!

TIM'S TOP TEN WAYS TO PRACTICE EXTREME SELF-CARE

We all have responsibilities to meet, projects to complete, goals to pursue; our dreams and visions to follow. Most would readily agree that the individual person (the physical, intellectual, emotional, social, and spiritual self) is the most valuable tool we have to bring to our tasks. However, very few of us take care of this precious and vital resource in accord with it's importance. "Extreme self-care" is a notion that acknowledges that preventive maintenance, nurturance and enhancement of this resource is more than a good idea, it's truly vital to our success, longevity, wellbeing, and quality of life. This Tim's Top Ten List identifies important extreme self-care practices, and is dedicated to those who are willing to "get it" and to take the actions necessary to pull ahead of the pack.

1. Keep Your Physical Plant In Tip Top Repair.
   Would you travel on a jet that you know has had less than optimal maintenance? Probably not! So how can you justify navigating life's challenges in a vehicle that has not been well maintained? You can't. Period. Plan and execute a routine schedule of safety inspections and maintenance activities, following "standard industry guidelines" for all major mechanical systems. This includes dental exams/ oral hygiene; eye exams/ corrective lenses; hearing exams and devices; complete physicals; breast, cervical, colon, and prostate cancer screenings; and evaluations/ maintenance activities for any medical conditions you have or are at higher-risk for. Just do it - because you can't afford not to!
   
   
2. Take Time To Be Active.
   Don't have time to engage in a regular program of physical activity? Think about how much more you could accomplish (and probably in less time) if you could increase/ improve your mental alertness, decision making ability, creativity, attention span, stamina, stress resistance, and your disposition, all in one shot! Well, this is the "short list" of demonstrated benefits directly attributable to 3 evenly-spaced, moderately paced (determined by age/ health status) 30-minute activity sessions per week. Even the most highly conservative investor would have trouble passing up the opportunity for that kind of return on investment. So why not get with the program (a regularly scheduled program of aerobic and/ or resistance training activities).
   
   
3. Use Good Gas.
   If we used gas that caused carbon to accumulate in carburetors, contained particles that clogged fuel injectors, water that created vapor locks, and not enough octane to generate the power required, a Ferrari would run no better than a lawn mover. From sleep quality to mood states to intellectual and physical performance, proper nutrition and healthy eating habits are essential. If you are already "nutritionally aware" make a small, incremental improvement this week to fine-tune your nutritional regiment. If you are not in range of your ideal weight, feel sluggish or hyperactive, have frequent or regular health problems, or feel that your performance is less than it should be, get started now. Read up on the basics; talk to your doctor, a health educator, a nutritionist, or a registered dietician. Hire an experienced coach to help you make the changes you want to make in your diet or eating behavior.
   
   
4. Get Enough Sleep.
   The human body requires a minimum amount of down time each day to perform it's own schedule of maintenance, restoration, and repairs. When we push it to work overtime, especially on a chronic basis, we are priming it for a major malfunction or breakdown. Under these conditions, it's rarely a question of "if", but more likely a question of "when". In the meantime you may think you are "making hay while the sun shines." However, you are only fooling yourself if you think you are making "best quality" hay under these conditions, or that you can avoid the consequences. Just look at what happened to the Titanic when the captain was convinced to try to beat the clock.
   
   The amount of sleep one requires will vary with age, activity level, and other factors, but a good place to start is 8 hours per night. You should be able to fall asleep within 20 minutes of getting in bed, sleep soundly through the night, and wake up refreshed and raring to go in the morning. If not, find out why (and watch for the up-coming Salubrations devoted to sleeping well).
   
   
5. Have A Great Social Life
   Connecting with others you care about, particularly those with whom you share something positive (past experiences, current interests or activities, and/ or future plans and goals), is another important way to nurture yourself. Let go of relationships that annoy you, are one-sided, or that drain your energy. Invest more heavily in those relationships that tend to be reciprocal and inter-developmental (both parties give, receive, and grow as a result of the relationship). From a quick e-mail or phone call to a weekend visit or shared trip, plan time in your schedule to have several social contacts every week. Again, no time? Think about it: if you can't find the time for at least a brief phone call, that "time" will likely find you, (in the form of stress-related symptoms and illnesses). The choice is yours, so please choose wisely. Reach out and touch someone. Really!
   
   
6. Take Time To Smell The Roses.
   How cliché, but how true! Connecting with nature is a powerful and inexpensive way to reduce the effects of stress, restore the body, center the mind, and nurture the human spirit. Can you remember the feelings associated with REALLY focusing on the display of a dramatic sunset, of light rain falling on your face on a warm summer's day, or hearing the thunder of a small mountain stream in the quietness of nightfall? Yes, few things cost so little yet feel so good! So why has it been so long since you took some time to connect with nature? Sure, I've had such "peak experiences" while hiking the Appalachian Trail, scuba diving in the Keys, and performing Kata Yonaka in karate competition. I've also experienced equally powerful moments while observing a rainbow, staring at the night sky, smelling a flower, or holding an infant.
   
   The point is, you don't need to arrange an exotic vacation or spend a lot of money to get in that space. You can be there for a few moments every day. Even in the most urbane environments the sun rises and sets, plants grow in window boxes, and goldfish swim in bowls. I live in the city of Los Angeles ….with a 55-gallon aquarium in my living room, a 30-gallon in my bedroom, and at least 20 trees and plants on my balcony. (There are ways to bring nature to you when it's not convenient to get to nature!) The 15 to 20 minutes spent each day feeding the fish, pruning a tree or watering the plants is well worth the benefits.
   
   
7. Adopt An Attitude Of Gratitude.
   One of the best ways to attract that which you want in your life is to be grateful for the blessings you already have. The world becomes a profoundly different place when you experience all good things as a gift personally bestowed upon you. From the smell of a freshly-laundered bath towel to the refreshing taste of your morning orange juice, even the most commonplace event can be experienced with the enthusiasm and satisfaction of that first drive in your new car. Open yourself to truly experience all that you experience, and the sense of gratitude and joy will find you!
   
   
8. Think Big!
   I usually use this expression when referring to setting life goals. Here the reference is to a bigger phenomenon: the ability to perceive oneself as part of something much larger, more significant, and more enduring than the self. As one takes on this "we-ness" consciousness, the similarities and connections we have to each other, to the earth, and to all creation come to the fore. The differences that separate us diminish in proportion, along with fear, hatred, jealousy, bigotry, greed, and a host of reactions that have limited our development and in some cases completely destroyed past civilizations. Some say that this sense of connectedness is the essence of spirituality. What I know for sure is that when I am in that frame of mind I experience some fascinating paradoxes. For example, I can spend much more time alone without feeling lonely; and I have the need to be "right" much less often, yet feel much more important and valued.
   
   There are many practices that can evoke and develop this consciousness, including various forms of meditation, yoga, and martial arts. Some find easy access through nature, music, movement, and art. Others through prayer and traditional religious practices. Whatever the pathway, the endpoint seems the same - a higher quality of life. If you know a pathway that works for you, make this a routine stop on your everyday journey. If you haven't been there yet, get a tour guide and take the adventure.
   
   
9. Play Well And Often.
   What do you like to do? What really brings you pleasure and makes you happy? From simple daily activities (e.g. reading) to hobbies and interests (e.g. gardening), to major undertakings (e.g. cruises/ travel vacations), most of us are simply not getting enough play time. Robert Fulgham reminds us to "work some and rest some and play some every day." His advice is well given, but most of us only get as far as his first point on a daily basis. NOT GOOD! We can talk about cultural norms and the demands of modern life, but I say: "If it is to be, it is up to me!" Perhaps the place to start is to plan time in your daily, weekly, and monthly schedules for recreational activities. We always find time for our true priorities. If you can't remember what it feels like to let your hair down and have some fun, I suggest you re-evaluate your priorities and loosen up. You only go around once, so better to enjoy the journey.
   Note: If you doubt the wisdom of this recommendation, just ask anyone on the later legs of the path you are following what they would do more of if they could start their journey again. Need I say more??!

ABOUT THE AUTHOR:

Dr. Tim Cline is a success coach. He works with clients who are ready to go after the things they truly want from their personal and professional lives. He helps his clients to plan and execute changes that promote successful, balanced, and fulfilling lives. Tim coaches individuals and groups around the country in person and via telephone. His services also include motivational speaking, workshops, seminars, and retreats. Among his many accomplishments, Tim has advanced clinical training and extensive experience in the areas of health and wellness, lifestyle management, and health behavior change interventions.

Copyright 1998 by T. R. Cline. All rights reserved