Courtney's School For Self-Care

A few weeks ago, I was interviewed by the amazing KaKi Lee on her podcast "The Awakened Feminine" and the episode released today! You can find it on iTunes, Spotify, Stitcher, or YouTube (I'll include the links below).

On this episode, I talk all about my personal journey with healing burnout, why I'm so passionate about helping nurses heal from burnout, and why it is important to find joy and beauty even when you are dealing with intense pain. I'd love to hear what you think below!

iTunes: https://podcasts.apple.com/au/podcast/the-awakened-feminine/id1529983461
Spotify: https://open.spotify.com/show/1I3jNhBgjMTQC9qAlg2Nra?si=okkqPKoSS9SK_MQCjdKfcQ
Stitcher: https://www.stitcher.com/podcast/the-awakened-feminine?refid=stpr
YouTube: https://youtu.be/lC1HDoF7l90

Hey nurses - there is still time to join! I’m offering a FREE virtual retreat on Facebook for all the nurses out there who are in need of some rest and relaxation! If you want to start September feeling REFRESHED and aren’t able to take time off work (let alone actually travel to a beach somewhere :-P), you are going to want to join this retreat!

Register here: https://equilibriumsd.lpages.co/retreat-for-nurses-registration/

Hey there nurses, I get it.

This year has been 💩! You are running around like crazy (normal), but now you are doing it in the middle of the worst global health pandemic we have ever seen.

You've got people posting and calling you ESSENTIAL, and yet three of your close nurse friends were just furloughed and your understaffed hospital is on a hiring freeze.
You are trying to be grateful for even HAVING an N-95 mask to wear, but it is three weeks into a daily re-sanitizing cycle, starting to scrape up your face, and you are wondering if it is even working anymore.

COVID-19 assessments and procedures are taking time from your work that you didn't have to begin with.

And when your shift finally ends and you're at home, you overhear your neighbor loudly saying that they don't know anyone who has gotten sick and the whole thing is a liberal hoax, which is why he won't wear a mask out and about.

You have probably never thought "I need a vacation" and believed it as much as you do right now - and yet traveling anywhere or even taking some extra time off is basically impossible.

YOU NEED A BREAK! You need some REST! And, really, you need something so much deeper than rest - you need restoration. Which is why I have created this free Facebook Virtual Retreat. 5 days of vacation-style restoration without having to get on a plane or beg for a day off. I am here to bring the vacation to YOU!

Register now here: https://equilibriumsd.lpages.co/retreat-for-nurses-registration/

Any nurses out there who miss being able to go out ✈️🚉 AWAY somewhere on a vacation? If you are dreaming of being able stretch out on a lounge chair with a frozen drink 🍹 in arms reach... you might need this Facebook Retreat! And, bonus, it's FREE!!! 🤩

To register and get more details, follow this link: https://equilibriumsd.lpages.co/retreat-for-nurses-registration/

I hope to see you there! 💜💞

Alright nurses! I am soooo excited 🤩 to announce this Rest and Restore FREE 5-Day Virtual Retreat!!! 😁🏝

If you find yourself feeling exhausted lately and wish you could escape for a few days to someplace where you can just stretch out while other people bring you tropical drinks and hot towels, this is for YOU! The virtual retreat is totally free and I have got TONS of valuable information plus easy techniques to restore your mind and body - all without having to take time off of work or risk getting onto an airplane! You will relax and restore with the support of a fantastic group of like-minded professionals and have FUN doing it!

💫⭐️✨Register now here! https://equilibriumsd.lpages.co/retreat-for-nurses-registration/

When you’re in burnout and trying to do some self-care to feel better, sometimes the options for WHAT to do can get overwhelming. So I’m here with a recommendation!

If you are a healthcare professional, you probably spend much of your week giving to others. Whether you are giving massages, advice, space, or even just patience, all of that can feel draining. You lose balance between what you are putting out and what you are taking in.

If this is you, I suggest doing something for self-care that feels entirely like TAKING. Be the person receiving care for a little while. Let yourself be cared for 💞.

These pictures were from my post-Facebook-challenge self-care day at Glen Ivy Hot Springs (a day spa near me built on some mineral springs). I had so much fun running the challenge, but I definitely also felt DRAINED! I’d given it my all and now needed to take for a little bit. So that’s what I did! I had people bring me healthy and nourishing meals, lounged around in different hot tubs, got myself painted with a warm shea-butter-body-mask (I’ve decided this is one of the closest earthly experiences to heaven we can get!), watched turtles sunning themselves, and read just-for-fun mystery novels with my phone on airplane mode for the day. And it was EXACTLY what I needed!

What are some types of self-care that you do where it feels like you are only “taking”?

Today for self-care Simon Says... go for a walk in nature! Don’t feel like you have to have a snazzy stroller like he does 😉, wear whatever you own already and just get outside into nature!

Spending time outdoors is crucial for so many aspects of . It helps us to get fresh oxygen circulating through our bodies, gives us some vitamin D from the sun, and there are numerous studies that show being around plants and wildlife decreases stress and increases happiness - who doesn’t want more of that?!

Don’t put too much thought into this one, just do it! You don’t have to go for a HIKE (I was a self-avowed hater of hikes for many years myself!), you don’t need special fitness clothes or shoes. If you live in a very urban area, you may need to drive a little bit to find a park. But that’s really it! If the summer heat has you scrolling right past this, remember that morning and evening walks will be just as as a midday one.

While you are walking, be careful to keep track of your thoughts. Let your mind focus on the sights, smells, and sounds around you rather than your to-do list. If you keep getting distracted, that’s ok! Just return your focus to nature and breathe deeply. When you’re done, share your walk-in-nature experiences below!

I had the great privilege of speaking as a guest expert on a webinar for the Specialty Coffee Association this morning! I shared how to manage and work with emotions for mental health given the chaos of a world dealing with COVID-19. Here’s the link to the recording! There is even a guided stress-relieving meditation about 5-7 minutes in 😉💜

https://m.youtube.com/watch?feature=youtu.be&v=Al2S0QwaIJ4

Ask an Expert: Mental Health and Stress On Friday, March 27, at 8 am PDT / 3 pm GMT we hosted a webinar with licensed marriage and family therapist and self-care coach Courtney Muir and representat...

Who is your self-care idol? Who would you want to meet and learn how they self-care cuz they always seem so ALIVE?

Are you feeling the anxiety and fear flying around right now? Maybe you are wincing every time you hop on social media wanting a distraction, or perhaps you are one of the nurses or grocery clerks still showing up to work and trying to keep functioning. I'm sharing this quick breathing exercise to support you with getting calm, and clear-headed whenever you need it throughout the day.

When we are in constant stress, our breathing becomes shallow as our muscles tense and stay that way. This means less oxygen to our brains and bodies, which causes a whole host of problems. Taking time to do this 3-part yogic breath helps you to open up and stretch your lungs again, so you have the oxygen you need to stay calm and think clearly.

Follow these steps:
1) Take a deep breath into your belly and feel your belly expand and fill. Before your lungs are filled all the way, pause for 1-2 seconds.

2) Now take another sip of air, breathing into your chest and feeling air expanding into your side and back ribs too. Pause here for 1-2 seconds.

3) Now take a last sip of air into your throat, so that your lungs are completely filled with oxygen. Pause for 1-2 seconds.

4) Finally, exhale all the air out of your lungs as quickly or slowly as you'd like.

5) Repeat this breath 4-5 times to help clear your anxiety and bring oxygen to all your organs that need it!

Today Simon Says... stop whatever you are doing and listen to some music for self care! Music is a wonderful tool to adjust or more deeply experience our emotions. When we are sad, we can listen to an upbeat song to improve our mood OR we can listen to a song that speaks to our sadness and lets us feel through it. A common result of is feeling numb to our emotions - both positive and negative. Listening to music is a fantastic way to bring those critical emotions back into your life.
As you can see, Simon is a fan of live music (Elton John is his favorite on guitar) but he also loves listening to some Tupac through the computer speakers 😉. When you do this self care task, don’t spend too long trying to think of a “perfect” song to listen to (or go find some local live music and then you don’t have to choose at all!). Go with whatever pops into your head right away.

And when you are listening, it is crucial to NOT DO ANYTHING ELSE! I promise, the world will not end if you stop DOING for the length of one song. Honor yourself by taking a few minutes to just BE with the music! And then share your experience below 😊.

Hey there you!!! If you enjoy some of what I share on this page and are interested in being part of an awesome community where I go even MORE into my tips, tricks, and life, join the School for Self-Care Facebook Group!

https://www.facebook.com/groups/theschoolforselfcare/?source_id=104950774261516

Put an emoji of your choice in the comments here when you join!

Introducing my handsome fur-child Simon and his contribution to the page… “Simon Says for Self-Care”!
For anyone out there who is dealing with , , or even just daily stressors getting you down - it is time to up your self-care game! Even if your life is perfect, it can’t hurt to add some more self-care.

Every other Sunday, starting next week March 15th, Simon will appear on my Facebook and Instagram pages with a picture and a self-care activity for you to enjoy 😊.

While Simon is generally not open to requests from me, if y’all have self-care ideas you’d like him to talk about I’m sure he’d be receptive - please share some of your favorites below!

What comes up when you think of “burnout”?

Courtney's School For Self-Care updated their business hours.

Sign up now! The challenge starts Monday! Wouldn't it be nice to start your week with strategies to build your energy again?
https://equilibriumsd.lpages.co/regain-your-energy-challenge-registration/

Hey you! My FREE challenge to regain your energy and reignite your joy starts NEXT WEEK for healthcare professionals!!!🤩😎 If you want to join, click this link to register: https://equilibriumsd.lpages.co/regain-your-energy-challenge-registration/

Before I learned the secret to sustainable energy and feeling fulfilled by my work, the only way I dragged myself into the office was with the promise of a super frou-frou highly caffeinated beverage😂. Can anyone relate? Now I don’t have to drag myself into work cuz I’m excited to go, full of energy, and feel really fulfilled with what I do.

Of course, I still get myself caffeinated beverages as a treat every once in a while - but because I WANT to, not because I have to bribe myself! Today, in fact, I’m enjoying a Mango Dragonfruit Refresher 😉. What’s your treat beverage of choice???

👩‍⚕️👨‍🔬Hey Healthcare Professionals - listen up! If you are getting through your work day on autopilot only to change into pajamas the SECOND you get home and crash in front of the TV with a glass (ok, ok, half-bottle) of wine while trying not to think about how tomorrow you have to get up and do it all over again, this challenge is for YOU! 🥳

If you are desperate to increase your energy and feel better in your life and the strategies you've tried only make things worse (hello sugar-and-caffeine crash after your 3 morning lattes ☕️), I want to invite you to join this FREE 5-day Facebook challenge where you can find some answers! 🤩

😎The live challenge starts on February 3rd. Click the link for more information and to register now! https://equilibriumsd.lpages.co/regain-your-energy-challenge-registration/

I will forever remember the moment I stepped on stage to speak to a room full of people about the true meaning and importance of self-care - and dispel the misconceptions (trust me, there are MANY!).

Self-care is sometimes hard to talk about because so many people shun the idea thinking they simply don’t have the time or money to afford it. Sound familiar at all?

The truth is, most people have NO idea what self-care really is. The first thing they think of is massages, manicures and luxurious weekends out of town.

So I was nervous to get up on that stage to share the truth of what I’ve discovered about self-care. But I didn’t let the nerves stop me from sharing my message.

Years of my own struggle, exhaustion, illness, and burnout had gone into that day. I had fought through severe burnout without a real map for so long, and by the end of my journey I could chart the burnout landscape with my eyes closed!

And I have since made it my life’s mission to get my map and proven strategies out to as many therapists and healthcare professionals wandering through burnout fog as I can.

A lot of self-care went into that moment on stage too. There was meditation, pep-talks from friends, self-compassionate self-talk, a morning trip to the hair salon, and an afternoon nap in front of the television afterwards.

Those activities all supported me in being able to get up on stage, speak from the heart, deeply connect with my audience to answer questions, and remain energized for dinner with my partner and work the next day. And at this point in my life, I’m happy to say that all of that self-care was automatic and easy for me!

As an added bonus, I got to have a giant picture of my bunnies up on stage with me! My fur-children are stars! 😉

What’s the first thing you think of when you think of self-care? Let me know in the comments!

Here’s a quick 2 minute practice for those days when you feel overwhelmed and alone - it will help you reconnect with your natural sense of love and connection to others.

Don’t worry, it’s still in there even when you are tired and burned out!

Simply follow these steps:

1) Picture someone who you currently feel a lot of uncomplicated love/warmth towards

2) Let yourself feel that warmth in your chest and imagine it floating around you like a bright gold or white light

3) Imagine that on your exhale, you are sending some of that warmth and compassion towards the person you first pictured

4) Now, imagine that with every inhale, you are breathing that warmth and compassion in and giving it to yourself

5) Continue breathing compassion and love in and out for a few minutes, until you feel yourself relax slightly

Tip: If you need a little more compassion for yourself, picture giving it to yourself a few times in a row and then give it to the other person. Or vice versa if you feel like you need more compassion for others.

This practice (adapted from The Mindful Self-Compassion Workbook by Drs Neff and Germer, 2018) is designed to feel good so do what feels right to you in the moment, no judgments!

Take 2 minutes to try it right now and let me know what you think in the comments!

I LOVE following up with former clients after they have started implementing some of the self-care skills I taught them! Even though I know how big a difference good self-care can make, I’m still so happy-surprised with the responses I get!

This particular client I connected with at a talk I gave for a networking group. She shared that she was feeling so exhausted, cranky, and desperate for alone time - she just felt like something was wrong with her, but I helped her realize that there was nothing wrong with her, she was actually burned out.

We worked together to pinpoint exactly where her self-care was lacking (hint - it had to do with a component of self-care that a lot of books and professors completely leave out) and strategized to bring those self-care skills into her life in a realistic way. Three weeks later, this is the email I received!