The Self-Care Magazine, Issue 3 - Digital

THE

SELF-CARE

WORK & LIFE Addressing the Unbalancing Act

3 Amazing Authors Give Their "Why I Write"

The Doctor is In, The Doctor is You

ISSUE 3

THE

SELF-CARE

www.theselfcaremagazine.com Publisher & Editor-In-Chief Paméla Michelle Tate Digital & Graphic Designer Geaux Fig Co. Copy Editors Paméla Michelle Tate Rita Green

CONTRIBUTING AUTHORS Elizabeth Crawford, Faith Malabed, Charlesetta K. Brinson, Dr. Jennifer Eichelberger, Theresa Judge, Dr. Joanne Hayes, Effie Robertson, Paméla Michelle Tate COVER CONTRIBUTING PHOTOGRAPHER Marcio Binow Da Silva ADVERTISING SALES Rita Green Paméla Michelle Tate MAILING ADDRESS 2021 Fillmore Street, Suite #1285 San Francisco, CA 94117-2708 THE SELF-CARE MAGAZINE is published by Live The Life You Deserve, L.L.C. View expressed in all articles, features, advertisements, and photography are those of the author/contributor and that is not an endorsement by THE SELF CARE MAGAZINE @2022 or Live The Life You Deserve, L.L.C. of any position that has been expressed. None of the content of this publication may be reproduced in any form without written consent from THE SELF CARE MAGAZINE or its parent company, Live The Life You Deserve L.L.C. To view digital issues of this magazine, please visit www.theselfcaremagazine.com. To purchase a copy of the magazine, please visit Amazon.com.

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CONTENTS THE SELF-CARE MAGAZINE

4 THE DREAM THAT LED TO SELF-CARE An account of revolution by the SelfCare Magazine Editor-In-Chief

8-12 AUTHOR'S CORNER Insights into the written worlds of Melissa Powell-Harrell, Tina M. Beatty, and Paulette Harper

18 SCM TOP 25 This issue, we announce the Top 25 recommended coaches. Learn about them in our next issue.

21 REALIZING YOU MATTER Learn how to empathize with self and give yourself grace

22 CHECK IN ON YOU Don't forget to check on the most important person of all - you.

25 WORK AND LIFE Tips to addressing the unbalancing of them both THE SELF-CARE MAGAZINE Issue No. 3

THE DREAM THAT LED TO SELF-CARE Written by Paméla Michelle Tate 32,000 feet in the air above Bali and the plane hits major turbulence. I quickly grab my daughter and son’s hand and look across the aisle at my oldest son, husband, and mother. The captain of the plane tells us to prepare for an emergency landing and the oxygen masks begin to fall as they make the announcement that we will be making an emergency crash landing.

Panic begins to ensue. I calmly tell my family to grab their mask and put it on. My Mom quickly puts on her mask she’s currently battling a horrific and death-defying Stage 4 HER+ Breast Cancer that has metastasized. My self-absorbed ex-husband slips on his mask and grabs under my oldest son’s seat to use his floatation device.

My oldest son grabs his mask and takes his flotation device back from my ex-husband.

On my side of the aisle, my daughter stretches her arms to grab her mask and she slides it over her head and places it against her mouth. My youngest son struggles to get his mask. He has severe asthma and learning differences (Dyslexia, ADHD, and Mild Auditory Processing Disorder) so he didn’t hear and/or understand a lot of the directions that were announced during the panic.

away from my grasp. Our plane rapidly descends to 10,000 feet, 8,000 feet and as the plane falls so does my oxygen levels. My chest aches as panic sets in ... the plane have broken in half and several people have safely ejected from the plane. As I scramble to grab my mask before blacking out, I notice that each of my family members has secured their masks, is holding their floatation devices.

They are in various stages of exiting the plane to assure their safety. As the last person exits the plane and I secure my mask over my mouth, I look behind me and see there is a massive fire in the empty rows directly behind me as I black out.

Finally, I wake up from this dream in a cold sweat and I am screaming,

I SHOULD HAVE PUT ON MY OXYGEN MASK FIRST!

As we rapidly lose air pressure and fall from the sky, I secure my son’s mask and he and my daughter cling to the flotation devices they have pulled from under their seats.

Having this dream was the final thrust I needed to take care of myself at any cost. For far too many years I had emptied my soul and poured all of me into others. This dream challenged me to say no more taking care of the world until I take care of ME!

I reach for my oxygen mask and the plane continues to plummet to 20,0000 feet, 15,000 feet. The drop in altitude feels as if a bomb is exploding in my chest as I continue to reach for my mask, which is just fingertips

Audre Lorde said, “Self-Care is a revolutionary act, and I proudly present this magazine to encourage each of you to make a vow to take time out each day for your own self-care.

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HEY, YOU! We are looking for writers to contribute to THE

SELF-CARE

Self Care After Relationships Self Care After Divorce Self Care for Writers Self Care for Men Self Care for Women Self Care and Weight Management Self Care and Nutrition/Meal Prep Self Care and Wellness Self Care and Empowerment

Self Care After Grief Self Care for Work Life Balance Self Care for Artists Self Care for Teachers Self Care for Nurses Sunday Self Care Rituals Healthy Recipes Craft Ideas Self Care for Parents

or choose your own topic relative to self-care!

SIGN UP FOR FREE TODAY!

Deposits are due by September 1, 2022

AUTHOR'S

Corner

PAULETTE HARPER Favorite Empowerment Quote

“I rewrite my story because I decide how the book ends.”

Favorite Self-Care Activity A good manicure, pedicure and massage What inspired you to write your chapter in this book?

I believe everyone has experienced some type of betrayal from family, friends, and acquainted.

I wanted to share the subject because it was something I experienced with someone I love.

My story shares how the act violated my trust and how I learned to do life differently.

Sometimes God allows us to go through these times of betrayal so we can see people for who and what they are.

Tell us the Title of your chapter or book and a little bit about what you wrote (an excerpt can be included?

The Storm Called Betrayal Tell us what message or lesson do you hope that people will receive after reading your chapter or book?

I hope those who read my chapter walk away with insights that will help them if/when it happens to them.

Paulette Harper is a twelve-time best-selling, twotime award-winning author, certified creative story coach, and business coach for entrepreneurs.

With over 10 years of publishing experience, she has been dedicated to helping people write and become successful published writers. Paulette takes people from great ideas and stories to published books.

She is the visionary author of six #1 bestselling book collaborations- "Arise From The Ashes, Women Who Soar,” “Resilience in Hard Times,” “For Such A Time As This,” and “The Breaking Point, and I Survived The Storm.

pharperjohnson@gmail.com www.pauletteharper.com pauletteharper1

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onestoryuniversity

AUTHOR'S

Corner

TINA M. BEATTY Favorite Empowerment Quote "Forgiveness is a gift you give to yourself. " - Bishop T.D. Jakes Favorite Self-Care Activity

Take it to the Lord in prayer before I answer because I want to be obedient to the instructions given to me in prayer. After that, I spend time reading the word of God where I find my identity, strength, courage, love, peace, and truth.

What inspired you to write your chapter in this book?

I am inspired to write because I overcame some tough times in my life but God had a ram in the bush called Forgiveness. And I survived the storm and I am a survivor who is delivered, a survivor who is healed, a survivor who is restored, a survivor who is forgiven, forgiving myself as well as forgiving others.

Tell us the Title of your chapter or book and a little bit about what you wrote (an excerpt can be included?

The title of my chapter is "It Happened Again". I talk about infidelity in my marriage and how the Lord told me to forgive again. At that time I was expecting to hear something different from the Lord but He spoke those two words and then gave me the scripture to go read Matthew 18:21-22 and I obeyed and begin the process of forgiveness all over again.

Tell us what message or lesson do you hope that people will receive after reading your chapter or book?

My prayer is that my chapter encourages readers to not hold on to unforgiveness but to forgive and keep on forgiving in everything, and with whatever decision you make, forgiveness is essential in moving on and living victoriously. Remember forgiveness is for everyone and if that person doesn’t forgive, then their sins will not be forgiven Mark 11:25-26. Forgiveness is key to your deliverance and healing.

Tina M. Beatty was born in Yuma, Arizona, and has spent most of her life in Charleston West Virginia.

She is the wife of Ronald C. Beatty and they have four beautiful children and many grandchildren.

God has called and sent her as an Apostle to do the work of ministry for the Kingdom of God. She has planted churches in Charleston West Virginia, also the Founder and Visionary of the I Lived To Tell It Conference.

She is a co-author of I Survived the Storm. In this new book, she shares her testimony about forgiveness even when it happens again.

Apostletmbeattywva@yahoo.com www.Ilivedtotellit.com Iam_tmbeatty Tina M. Beatty

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AUTHOR'S

Corner

MELISSA POWELL-HARRELL Favorite Empowerment Quote Phenomenal Woman I am, Phenomenal woman that's me.

Favorite Self-Care Activity Massages is one of my favorite self care that I like to do.

What inspired you to write your chapter in this book?

I believe that we have the power to speak life and death in our tongues and writing. We can help heal ourselves and others by sharing, encouraging, and letting things go.

Tell us the Title of your chapter or book and a little bit about what you wrote (an excerpt can be included?

The title of my chapter is It didn't kill me. It is about being in some low places and overcoming.

Tell us what message or lesson do you hope that people will receive after reading your chapter or book?

I hope the reader will experience healing and it will increase their faith. There is nothing too hard for God.

Melissa Harrell is an elder and a devout woman of faith. Having acquired a majority of her education in the Baltimore City Public Schools system, she’s a proud alumna of Annapolis High School. Subsequently, she earned an undergraduate degree in 2002 from Morgan State University. Then in 2004, she acquired a Master’s Degree in Social Work from Widener University. Married to Mr. Marvin Harrell, and the mother of two children: Adah and Malachi.

On March 31, 2005, she accepted her call as a preacher of the gospel. Later, she earned a Master of Divinity in May 2015 from United Theological Seminary. mpowell7611@yahoo.com www.phenomenalwomanmin.com phenomenalwomanmp Melissa Harrell

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I SURVIVED THE STORM

WWW.MSTATEWRITES.COM

Co-Author

Therefore whosoever heareth these sayings of mine, and doeth them, I will liken him unto a wise man, which built his house upon a rock: And the rain descended, and the floods came, and the winds blew, and beat upon that house; and it fell not: for it was founded upon a rock.

Matthew 7 : 24-25

SELF-CARE JOURNEY TO WELLNESS Written by Rev. Dr. Jennifer Eichelberger Do you know those moments that shatter your idea of what something is?

That day, I was looking cute, having a good hair day, and treating myself to a rare break to join my sister for a scrumptious distraction from a hectic day of office chaos and tight deadlines at one of our favorite lunch spots, known for their artisan bread, ice cream and fried chicken.

Things were busy at work that I got used to squeezing in as much in a day as humanly possible, including a pre-luncheon swing into my annual doctor’s appointment.

I was surprised when the doctor said, “you are overweight, your blood pressure is high, you are borderline diabetic, and your kidney levels are way off.” “Say, what? Heck, I thought I was cute and relatively healthy!” I wasn’t healthy at all—my next question was, “What is my next step?”

Her response was, “Change your lifestyle: exercise, eat healthily and drink plenty of water or take a lot of medicine.” I loathe taking medicine so I knew I had to lose weight and get healthy. I had been no stranger to exercise and eating well in the past, but it had been a tough year. I’d moved to a new city, a demanding job, a long commute, and I was devastated by the death of my cousin/friend.

Eventually, five minutes became five miles a day, and I was able to safely ditch most of the medicine because my numbers were headed in the right direction. I made a bold move by jumping into a 30-day raw food challenge! No meat, no dairy, no processed sugar, no eggs, no alcohol; basically, I ate fresh fruits, vegetables, nuts, sprouts, and smoothies. This sounds drastic, but it worked for me, and my health improved immensely.

The first few days were awful. On day five, I felt sick, had headaches, upset tummy, but I kept going knowing that it was my body detoxing from all the junk food. On the seventh day, I felt better. In 30 days, I went from 225 to 190, dropping about a pound a day. My energy skyrocketed and I got fitter and stronger.

I’m happy to say that I’m now 175 and holding, looking good, feeling good, and most importantly, a lot healthier. I’m mostly a vegetarian, eating fruits and vegetables. I limit my ice cream consumption and fried chicken to “special occasions” and no more than two slices of bread a day. Now my treats are meditative long walks and self-care. Good health is truly a byproduct of self-care.

My sister agreed to help with my weight loss. Day one was funny! Within minutes I was winded. My sister offered to get the car; I declined and pushed on until I was gasping. She asked once more if I was ok. This time I said “get the car and some oxygen” we laughed and realized that I had work to do.

Rev. Dr. Eichelberger is author of three books and has won numerous awards for her work in television production; most notably the Life Time Achievement Award signed by President Biden and Vice President Harris.

She is married to the legendary Dr. Herbert Lewis Eichelberger, a professor at Clark Atlanta University.

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mindset

THE POWER OF AFFIRMATIONS TO CREATE A POSITIVE Written by Theresa Judge

"I have a flat stomach." That's what I told myself as I looked at my bulging midsection in the mirror. It was early 2020 and like most non-essential workers, I was sequestered at home, languishing in the midst of the ongoing COVID-19 pandemic.

Stand in front of a mirror. This is your time for introspective reflection. Focus on the image staring back at you. Now take a long deep breath, then slowly exhale.

Release any insecurities or limiting beliefs you may have about yourself.

However, I was determined to change my bleak perspective of the situation, both physically and mentally.

Just because my body in its current state appeared to be the culmination of “the Quarantine 15,” it didn't mean it had to stay that way. When I confidently spoke those words while staring at my reflection, I believed I could have a flat stomach. In fact, I continued to reiterate the phrase in the mirror for months and it wasn't long before the belly fat melted away. I had manifested my affirmation!

Contemplate what you would like to affirm and verbally declare it with conviction. It is essential that you believe your affirmation is possible. Next, develop a strategy or steps you can act on to make your goal a reality. Repeat this exercise consistently until your affirmation is achieved. If you are willing to put in the effort, affirmations will not only improve your mindset, but they can serve as a catalyst for manifesting the life you desire.

I learned then that the basic self-care ritual of repeating affirmations (i.e., positive declarations) can bring forth life-changing results if it is done with intention and discipline. To be clear, one has to put action behind their words for effective change to occur. Not only did I say I wanted to lose weight, but I also monitored what I ate. I exercised, made healthy food choices, and felt convicted if I didn't do so. I noticed that as my resolve to achieve my affirmation increased so did my positive mindset.

Talking to myself in the mirror really worked!

In the psychology realm, a variation of this activity is known as the Mirror Technique. I have alternatively termed my process, Mirror Talk. When you speak aloud to yourself in a mirror, it is an opportunity to be vulnerable and honest about who you are as well as whom you aspire to become. Once you are able to be real with yourself, you can then undertake the formative task of implementing positive transformation in your life.

Specifically, I found the following process to be helpful: Breath, Believe, Declare, Act, and Achieve. To begin, simply take the first step or rather first breath.

Theresa Judge is the author of Mirror Talk: Reflect a Positive Image of Your Soul. The guided journal is available on Amazon.com.

Theresa Judge is the Founder and CEO of Next Level Creations. Theresa is a Business Event Strategist who designs innovative personal and professional development experiences that educate, inspire, and empower. Her signature infusion of fun imaginative elements make for memorable experiences that consistently catapult Theresa’s events to the Next Level.

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IT'S ME TIME: 5 SELFCARE TIPS Written by Henry "Hank" Morris

Some of the things that I do for self-care really replenish me. Here are 5 Tips:

Hang out with my sister.

Smoke cigars with friends.

Speaking my truth and being my authentic self.

I get a monthly pedicure.

I love having good food with good friends.

Hank is the Lead Hairstylist and Make Artist at Faces by Henry. He is a licensed cosmetologist and professional stylist who was born and raised in Philadelphia, BA. He currently resides in Vallejo, CA with his wife Dr. Dela Morris. morrishenri@gmail.com

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forever

DIAMONDS ARE Have you ever asked yourself, what is wrong with me?

Why can't I speak up for myself? Why do I feel like I am invisible in a crowded room? Some may say it's low selfesteem; I call it a diamond in the rough. I have become immune to the negative words of others and their actions.

Does it hurt? Heck yeah! I often felt there was nothing I could do about it. That feeling of helplessness is the worst ever.

My second marriage was abusive and short, and he argued often. During one of his many fits of rage, my Ex called me the B-word. I looked at him and smiled and, said Thank you so much! I told him, you calling me a B means I am no longer allowing you to walk over me. I felt good standing up for myself, afraid. My charade of marriage ended, and self-doubt began. Little did I know, this was a start of a new beginning.

Written by Dr JoAnne Hayes

Transparency was an important factor as I wrote my chapters. I learned that my stories are not mine to keep, they are to help others. Right now, I feel like a diamond waiting to shine. My faith with constant prayer revealed how strong and resilient I am, and I deserve to be happy.

It was and is not an easy journey. Moving forward, I take one day at a time for me! I am thankful to God for every day he wakes me up. I will continue to travel down this golden road to love, peace, and happiness to see what the God Almighty has for me. A place of peace!

As I looked in the mirror, I could no longer ignore the state of my mental and physical health. It was Do or Die, literally.

The divorce process left me numb. I lost weight and slept even less. I went from a size 8 to a 3. There are days from my past that are still blurry because of the numbness I experienced. My breakthrough came when I permitted myself to grieve the loss of another failed marriage and face all the negativity that went with it. I had counseling for over two years. As I healed, I found myself in a relationship with myself. A new feeling of happiness arose within me. I did not answer anyone, and I did what I wanted when I wanted. I found a place of peace.

With counseling, I learned it was ok to speak up for myself.

Gradually, I was not afraid to dream in color. I had a sense of restlessness stirring in me. I used this energy to create my bucket list. I went back to school, earned two master’s degrees, followed by my doctoral degree during the height of the pandemic. Once again, I did it afraid. I became a co-author of two anthologies on Amazon, #1 best-selling list in 2021.

Dr. JoAnne Hayes is a two times best-selling author, servant leader, business expert, and domestic violence advocate with a passion for people. Dr. Hayes is motivated when she serves others. She has a heart for overall literacy and wants to see others educated and thrive in society, especially women. https://linktr.ee/drjoannehayes

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SELF-CARE

COACHES

THE

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Alison Canavan Andra Brosh Angela Singletary Atousa Raissyan Cynthia Santiago-Borbón DB Bedford Dorothy P. Wilson Dr. Nikki Zeigler Dr. Yolanda Jerry Geeta Nadkarni Geneva D. Ashley Jean Turner Jessie Cruz

THE

SELF-CARE

COACHES

Kearn Cherry Laurasia Mattingly Lee Mariano Michelle Valenzuela Wolf Obioma Martin Perita Adams Robby D’Angelo Sophia Casey Sylvia High Tess Tims Tiffany L. Hall Trevis Michelle

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YES, I AM TALKING TO YOU— YOU MATTER! Written by Charlesetta K. Brinson

Katie Reed said, "Self-care is giving the world the best of you instead of what's left of you." While growing up, I often heard my elders say, "If you talk to yourself and especially if you answer yourself, your elevator did not go all the way to the top." Maybe that was why some of my childhood friends used to look at me strangely. However, some of the best conversations I experienced occurred in self-talk. So, before you agree with my elders, allow me to explain: Early in life, I learned that not everyone's talk was positive. That was where my positive self-talk journey began. When I heard statements like "You cannot do this or that," I would tell myself, "Why not? Yes, I can!" I was fortunate to have nurturing parents and a village/community of helpful individuals who stood with my family to ensure I had all the necessary tools to succeed in life. I still believe it is beneficial to have a nurturing, supportive village/community while raising our next generations.

was mean when she said it in front of others, and then they all laughed."

"Okay, now, Mommy," I said to myself, "there goes that self-talk again; you got to get this right. This is foundational for her."

I said, "sweetheart, you may be the darkest person she has ever seen; however, your dark skin is beautiful, and God did not make a mistake when he chose the shade of color you would be.

You are Mommy's chocolate doll."

Instantly, my daughter left to play with a smile on her face. The nurturing of my parents and my supportive village/community provided me with selfconfidence and empowerment to pay forward positive self-talk to my daughter and others whom I would encounter later during my journey through life. It was helpful and necessary to have self-care and self-empowerment in their toolkits for holistic lifestyles especially during the American Civil Rights Movement beginning in 1952 and ending on paper only in 1968, to survive in the South.

It has been said that most people speak at least 10,000 words per day. You, probably like me, choose your words carefully when talking to others. However, what do your words sound like in your self-talk? I believe self-care begins with positive self-talk filled with words of encouragement and empowerment.

When my oldest daughter was in elementary school, she came home crying one day, and I finally calmed her down enough to ask her what had happened.

She said, "Mommy, another girl said I was the darkest girl she ever had seen." Well, initially, I was like, sweetheart, that may be true. She went on to say, "Mommy, she

Earlier on, I didn't share that the little girl who made the statement to my daughter was also a child of color; it crushed my heart to think that this little girl had not been taught about the beauty of her skin color. So, 30 plus years later, I was inspired to write my first self-empowerment book for the little girl in my daughter's early childhood and other little girls and boys who didn't have positive words spoken into their lives about the importance of self-care, and self-empowerment.

Perhaps that little girl or boy inside you still lacks positive self-talk and the ability to embrace self-care and selfempowerment. Stop what you are doing

and say with me, "Self-care is not selfish; I matter, and from today forward, I will live accordingly." In the future, if you encounter a little girl or boy all grown-up, that is, someone like the little girl in my daughter's childhood that was not taught the beauty of who she was and how to embrace who she was, stop, take a moment and pay forward a little selfcare language with them. Tell them, "You're enough. You matter!"

C. Kelly Brinson is a native of Huntsville, Alabama. She is a 36 year careerist with the Department of Defense, CEO/ Life Coach at Gen-3 Life Coaching & Consulting LLC, published Author of Path to Purpose- 52 Words & Life Application for Self Empowerment. A servant leader at heart. ckellybrinson@gmail.com

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DON'T FORGET TO CHECK IN ON YOURSELF Written by Faith Malabed

My whole life I was taught to treat others how I wanted to be treated; however, it was not until I was older that I began to focus on how I wanted to treat myself.

During the initial lockdown period of 2020, I looked for new ways to deal with my mental health considering the state of the world. One night I decided to design a new tote bag. This one minuscule decision turned out to be one of the biggest decisions I have ever made. I created 3 designs that really encompassed different parts of my life/forms of self-care I had adopted at the time: Plants/plant care, finding new opportunities to seek growth, and learning to take more pictures of the happy moments in my life. With the positive response I received with that flash sale on social media, I discovered a newfound passion. As the months passed, I started to play with the idea of possibly designing clothes. On New Year’s Eve 2021, I placed an order for blank T-shirts and hoodies. When they arrived, I turned my design “Self Love Ain’t Selfish” into a tangible piece. I made sure to place a reminder on the sleeve- “Don’t forget to check in on yourself”. After much thought and consideration, I released these items on social media; and, the response was much greater than my heart could have ever imagined. Not only was I able to connect with my loved ones, but I also received feedback from individuals I had never met thanking me for creating a piece and putting that reminder out into the world.

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My second launch, the “Guidance Collection”, was based on angel numbers. The idea behind angel numbers is the utilization of numerical patterns to create communication between an individual and the universe. These numbers (111-999) represent ideas such as “Your spirit guides hear you and you are being protected”; or, “You need to reflect and let go of what is not serving you”. As I had conversations with customers about this launch, I really encouraged them to keep an eye out and tune into what messages may be trying to find their way to them. I really used this launch to promote the idea of being in tune with the world around you and utilizing those feelings and emotions to check in on your own perspective of who and what may be in front of you.

With the creation of my third launch, the “Care Collection”, I wanted to embody the idea of taking a look at the bigger picture. I was able to communicate with a third-party digital creator to finalize the idea of having products that portrayed important words and phrases such as: “Calm”, “Empathy”, and “Self Aware”.

While I was content with these three designs, I felt as if something was still missing. This is when I decided to add the final design which read “Tomorrow needs someone like you” with the Suicide Lifeline printed on the sleeve.

Each item I have created may only have a simple word or phrase printed on it; however, repetition holds more significance than one realizes. The more you read and tell yourself things like “Don’t forget to check in on yourself” or “Tomorrow needs someone like you”, you begin to believe it. The more you begin to believe an idea like this, the easier it is to implement these actions into your day-to-day life.

On January 1, 2022, I made a promise to myself. I told myself I would work on my own self-care practices and really identify the impact it had on my day-to-day life. As I began to recognize these positive changes, I learned that one of my most extraordinary callings would be to continue to build my brand with the main drive to encourage self-love and empowerment.

NOMADIC

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Faith Malabed is a 21-year-old college student who has a goal of obtaining a degree in Sociology. Ultimately, she wants to become a wellness counselor for students ages 11-17. While in school, she runs a small business, Self Love Self Made, to promote the importance of self-care and love. www.instagram.com/selfloveselfmade faith.malabed@yahoo.com THE SELF-CARE MAGAZINE 23

IMPORTANCE OF SELF-CARE FOR NURSES DURING THE PANDEMIC AND BEYOND Written by Effie Robertson Self-care is any deliberate activity that we do to provide for our physical, mental, and spiritual well-being. Nurses spend many working hours caring for others so it’s especially important for them to make self-care a priority in their lives. Self-care decreases stress, enhances care quality, and restores a nurse's capacity to deliver compassion and understanding. Many times, it’s not at the top of our to-do lists until it becomes necessary.

During the recent pandemic, proper selfcare techniques for nurses are extremely vital. According to one study of nurses, 80% stated the pandemic had a negative impact on their mental health, while 60% claimed it had a negative impact on their physical health. The World Health Organization (WHO) have provided studies that underlined healthcare professionals directly involved in treating patients with Covid-19 are at risk of acute stress disorders, anxiety, depression, and other conditions making health a major concern. Therefore, making sure we pour from a full cup prior to pouring into others is critical.

Nurses are exposed to misery, agony, and trauma, and we are frequently traumatized without realizing it. Self-Care is mandated by the American Nurses Association. According to the fifth provision of the ANA Code of Ethics, nurses' moral regard for all humans "extends to oneself as well: the same obligations that we owe to others we owe to ourselves."

These duties include the responsibility to:

•Promote health and safety •Preserve wholeness of character and integrity •Maintain competence •Continue personal and professional growth

References: Source: American Nurses Association. (2015).

Code of ethics with interpretative statements.

Silver Spring, MD: Author. Retrieved from http://www.nursingworld.org/MainMenuCateg ories/EthicsStandards/CodeofEthicsforNurses /Code-ofEthics-For-Nurses.html

Simply put, we can't effectively and efficiently care for others if we don't care for ourselves.

Psychiatry and Clinical Psychology. 2020 May. (Cited 2021 Jan 27). Available from: http://medrxiv.org/lookup/doi/10.1101/2020.0 5.04.20089862 .

Self-care is a stress management tool that replenishes a nurse’s empathy and compassion while promoting safety and a higher quality of care. Here are the ABCs nurses can practice prioritizing their mental health and well-being during and beyond the pandemic.

1. Active. Maintaining a healthy lifestyle through exercise reduces brain fog, prevents depression, decreases stress, and lowers blood pressure. Take short walks outside, ride a bike, learn yoga, or even learn a new sport. Remember to make exercising fun and not challenging.

2. Body. Eat healthy. Identify ways to better fuel your body through the food choices.

3. Consistency. Find out what works for you. Set realistic goals to maintain selfcare. Most importantly, don’t beat yourself up, tomorrow is a new day.

Nurses are on the front lines of caring for others globally and they will continue to do so even after the epidemic has passed.

Nurses must continue to practice selfcare as a fundamental practice to sustain their defense against threats to their collective health and well-being.

24 THE SELF-CARE MAGAZINE

Effie Robertson is a nurse, 2x best-selling author, Podcaster, International Speaker, Master Resilience Coach, CEO of SimplyMonei’ boutique and FieldingDreams365 LLC. She is driven to empower purpose-driven women of faith to make strategic decisions and silence their inner critics. You can connect with Effie at: www.effierobertson.com

ADDRESSING THE UNBALANCE OF WORK AND LIFE Written by Elizabeth Crawford I was on the verge of firing my job just last week! I had it up to my eyeballs with the constant barrage of quality assurance questions, gold standards, and adherence! If one more person comes to me with one more thing that I should have done or could have done, I’m going to tell them to take this job and shove it!! I meant every word of it! Every time I tried to do right it was wrong. Then when I finally thought I had a handle on it, it changed. How can you possibly have expectations for someone without telling them that the expectations change from day to day? Look, I’m not a mind reader and am NOT going to try. They keep setting the bar higher and higher. Making it impossible to ever meet their standards. I’m fed up with the entire process, the way the company is structured, and the supervision and leadership I receive.

I knew I was at my wit’s end when I started feeling sick. It started with neck and back pain (stress). Then it moved to headaches and then stomach aches (those were usually in the morning) when I awakened and realized it was time to get ready to go to work. I didn’t realize how tense my body was, I also didn’t realize that I was eating junk food (a coping mechanism that I developed in college). As the pounds begin to do what they do, a friend noticed and asked me what was going on. I broke down and began to pour my heart out to her. I explained that nothing was going right and I was feeling tired and sick most of the time. She listened intently and then

asked me this question, “What can you do for yourself to get back into balance?’

I pondered the question for a moment. It was a question that I did not have an immediate answer to.

She encouraged me to jot down changes that I could make for a healthier version of myself. After our conversation, in my quiet time, I prayed and asked God what areas of my life could I improve and how.

Then I started to write. My writing began with what I can do for myself to maintain my peace and sanity. I answered, “SELF-CARE!” The second question that came to me is what type of self-care can I put into practice that will give me not only the peace and sanity that I crave but also rid myself of the aches, pains, and angst of daily activities? I got excited as I wrote down what I would do as a self-care regimen in order to have a work-life balance. They are: Meditation – Practice mindfulness, listen to soothing and calming music, repeat positive affirmations, focus on being grateful and be intentional about being present in the moment.

Journal – Write down your thoughts, dreams, and desires no matter how outrageous they may sound.

Spa Day – Enjoy indulging yourself in a “treat” like a day at the spa. Get a massage, manicure/pedicure, facial, or foot scrub.

Color – Get yourself an adult coloring book or painting kit. These activities have studies proving they are therapeutic!

Walking – Exercise can be a HUGE stress reliever.

Taking a nature walk can yield cathartic results.

Spiritual Retreats – Isolating yourself from the noise can be a welcome distraction. Taking a trip into the mountains somewhere around the water where you can hear the voice of God is always an experience.

I’m still working on it and so far, it’s working!

Certified Career and Personal Development Coach, Certified Global Career Development Facilitator, Certified Workforce Development Professional, Educator, Consultant, and Entrepreneur with a passion to serve career women by setting career goals and developing a strategic plan leading to job satisfaction, executive and leadership positions www.wisdomforlife101.com wisdomforlife101@gmail.com

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