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Expert Advice

Mind
Mind
Developing Consistent Self-Care Strategies

Acella Pharmaceuticals, LLC., is partnering with Helene Zahn-Chilberg, MA, LPMHC, LCAS-A to bring greater awareness to the importance of thyroid care and education. This post was sponsored by Acella Pharmaceuticals and should not be construed as medical advice. Please talk to your doctor about your individual medical situation.

You may be wondering why self-care is important to consider as you evaluate improving your overall wellness. With the current situation, making self-care a priority is more important than ever, and in some ways, it is more difficult. It is an issue I speak about to others almost daily.

The question is, why is it important?

Why should you bother? Can it really make a difference?

The answer is, absolutely! You are worth taking care of, and it can absolutely make a difference!

In this post we will explore the importance of self-care to overall wellness, and we’ll look at different consistent self-care strategies in various aspects of your life:

  • Mindfulness
  • Work Balance
  • Fitness Balance

The results that individuals have when they choose to focus on self-care include reductions in overall stress, anxiety and depression. Benefits also include reduced physical tension, body aches and pain. All of these improve mental health, which creates greater ease and relaxation, self-awareness and self-esteem. Better mindset and reduced stress also can improve physical health and immunity, and all of us can benefit from that. Anyone managing hypothyroidism, Hashimotos or other thyroid-related diseases can benefit from all of these in their everyday life. Let’s jump in!

Mindfulness

This is the choice to be more present in one’s life. It is choosing to make your well-being a priority. Today we are going to focus on how to do this with consistency. Would you be willing to commit to five minutes a day just for you? Can you let go of any reason why you cannot choose five minutes for you? It can be in the morning, midday, in the bathroom, while you are drinking your coffee, after you put the kids to bed, just before going to sleep, or whenever works for you. Here are some techniques to use during your five minutes; you can choose one or all:

  • Closing your eyes and scanning your body to notice where you are holding tension.
  • Breathing slowly and deeply in and out through your nose.
  • Letting your awareness expand out and noticing peaceful sounds, such as birdsong, the wind, relaxing music, etc.
  • Allowing your mind to drift to a place where you’ve felt really relaxed; involve all your senses (smells, sounds, sensations, what it looks like), and let yourself notice the details.
  • Focusing your attention on your breath, in and out.
  • Learning to meditate, guided or unguided. YouTube is a wonderful resource for free options. There are also many free phone apps that are available. Explore and find a few that you like.
  • Making small changes and building on your progress.

Fitness Balance

If fitness or exercise has never really been your thing, you can start with small consistent steps for big gains over the long run. What if you just start where you are? Many of my clients report his has become challenging during the current COVID-19 climate, particularly when combined with working from home. Here are some simple strategies to try.

  • Schedule time to stretch and exercise, starting with three times a week. Put it on the calendar. (It can be just 10 minutes. It does not have to be an hour.)
  • If you have children, include them; it can be fun for them too.
  • If you are at home, there are so many online resources to try (YouTube is also a good resource as well as free apps for your phone).
  •  Do what is fun for you. Try new things!
  • Mix it up and let yourself vary your activity.
  • Be kind to your body and make allowances for any limitation you may currently have. As your health improves, you can change your activity level.
  • Make small changes and build on your progress.

Work Balance

Now that more and more people are blurring the lines between their home and work life, this areas is of particularly importance. Start small with one of these strategies and build as you become more and more consistent with them each day.

 

Give yourself non-working time to relax. Working from home does not require you to be available for work 24/7.

  •  Have work boundaries. Resolve to address email and phone messages during business hours only.
  •  Unplug and have technology-free time. This is a big one right now!
  •  Allow yourself to explore fun non-work interests.
  •  Practice letting go of perfectionism.
  •  Do mindfulness exercises.
  •  Follow a fitness program.
  •  Make small changes and build on your progress.

As you can see, there are many areas of overlap in our three categories. As you explore these areas, you may find the overlap to be quite helpful. Progress in one area impacts all and contributes to balance in all areas of your life. Isn’t that efficient and lovely!

If you truly desire to create a different life, you need to choose differently than you have in the past. What is possible now that you can choose? What can you create as your future if you make the choice to develop consistent self-care strategies?

Best wishes and best of health to you!

INDICATIONS & IMPORTANT RISK INFORMATION INCLUDING BLACK BOX WARNING
Important Risk Information

Drugs with thyroid hormone activity, alone or together with other therapeutic agents, have been used for the treatment of obesity. In euthyroid patients, doses within the range of daily hormonal requirements are ineffective for weight reduction. Larger doses may produce serious or even life-threatening manifestations of toxicity, particularly when given in association with sympathomimetic amines such as those used for their anorectic effects.
  • NP Thyroid® is contraindicated in patients with uncorrected adrenal insufficiency, untreated thyrotoxicosis, and hypersensitivity to any component of the product.
  • In the elderly and in patients with cardiovascular disease, NP Thyroid® should be used with greater caution than younger patients or those without cardiovascular disease.
  • Use of NP Thyroid® in patients with diabetes mellitus or adrenal cortical insufficiency may worsen the intensity of their symptoms.
  • The therapy of myxedema coma requires simultaneous administration of glucocorticoids.
  • Concomitant use of NP Thyroid® with oral anticoagulants alters the sensitivity of oral anticoagulants. Prothrombin time should be closely monitored in thyroid-treated patients on oral anticoagulants.
  • In infants, excessive doses of NP Thyroid® may produce craniosynostosis.
  • Partial loss of hair may be experienced by children in the first few months of therapy but is usually transient.
  • Adverse reactions associated with NP Thyroid® therapy are primarily those of hyperthyroidism due to therapeutic overdosage.
  • Many drugs and some laboratory tests may alter the therapeutic response to NP Thyroid®. In addition, thyroid hormones and thyroid status have varied effects on the pharmacokinetics and actions of other drugs. Administer at least 4 hours before or after drugs that are known to interfere with absorption. Evaluate the need for dose adjustments when regularly administering within one hour of certain foods that may affect absorption.
  • NP Thyroid® should not be discontinued during pregnancy, and hypothyroidism diagnosed during pregnancy should be promptly treated.

Indication

NP Thyroid® (thyroid tablets, USP) is a prescription medicine that is used to treat a condition called hypothyroidism from any cause, except for cases of temporary hypothyroidism, which is usually associated with an inflammation of the thyroid (thyroiditis). It is meant to replace or supplement a hormone that is usually made by your thyroid gland.

NP Thyroid® is also used in the treatment and prevention of normal functioning thyroid goiters, such as thyroid nodules, Hashimoto’s thyroiditis, multinodular goiter, and in the management of thyroid cancer.