Self-care

Keep a gratitude journal  A gratitude journal is a simple yet powerful tool that can help you cultivate a positive and grateful mindset. It doesn't have to be something fancy, a gratitude journal could be just a notebook where you write down things that you are grateful for each day. It could be something as simple as a beautiful sunrise or a cup of coffee with a friend in the morning. The idea is to focus on the positive things in your life and to acknowledge them. Decide a time to write in your journal, basically for yourself to remember to do it. It could be first thing in the morning or right before bed. The key is to make it a regular part of your routine so that it becomes a habit. Use your gratitude journal as a tool to help you stay positive and focused on the good things in your life. When you are feeling down or stressed, take a moment to read through your journal and remind yourself of all the things you have to be grateful for.What are you grateful for today?   

Meditate for 5-10 minutes a day. Meditation is a practice that has been around for thousands of years and involves training the mind to focus and achieve a state of mental clarity and emotional calmness. It is a powerful tool for promoting physical and mental health, reducing stress and anxiety, and improving overall well-being. Just like stretching and yoga, meditation has health benefits such as reducing stress and anxiety, but it can also help to reduce symptoms of depression, lower blood pressure, and give you better focus and concentration.  Meditation is a practice and it may take time and patience to achieve a state of deep relaxation and mental clarity. There are also many different forms of meditation, including guided meditation, body scan meditation, and loving-kindness meditation. Find a style that works for you and remember that meditation can be practiced anywhere, anytime, and for any length of time. Here are some steps to help you get started: Find a quiet and comfortable place where you won't be disturbed Sit in a comfortable position, such as sitting on a chair, cross-legged or lying down Close your eyes and begin by focusing on your breath, calm down, and paying attention to the sensation of the air moving in and out of your body As you breathe, try to clear your mind of all thoughts and distractions. If your mind begins to wander, gently redirect your focus back to your breath Allow yourself to be fully present in the moment, noticing the sights, sounds, and sensations around you Practice for a few minutes or longer, depending on your comfort level. When you are ready to get back to reality take a few deep breaths and slowly open your eyes Need more guidance? You can find a variety of guided meditations on Youtube.  

Benefits of having a skincare routine Many of us tend to spend quite some time in our bathrooms, especially in the morning when we make ourselves ready for the day. But also in the evening, preparing to calm down for a good night’s sleep or getting ready for a fun night out. Regardless if it’s morning or night, the time spent in our bathrooms is a perfect opportunity for us to take a mini-break from all other tasks and clear our minds. Self-care in this context could be having a proper skincare routine you do every morning you wake up before going to work, and then every night before going to bed. Adding a skincare routine to your everyday life is one way to invest time in yourself and boost your skin with nutrition.  We at BIGELIUS believe in having a proper skincare routine because your skin deserves the same love that you give the rest of your body. A basic skincare routine typically involves the following steps: Cleansing: it’s important to clean your face, preferably use BIGELIUS Facial Cleanser to remove dirt, oil, and makeup from your skin. Toning: use a toner to help balance the pH of your skin and remove any remaining traces of dirt or oil. BIGELIUS Facial Toner, is a balancing, naturally scented cleansing, and hydrating toner. Treatment: apply a serum to boost your skin with that little extra hydration. BIGELIUS Facial Serum is an intensely hydrating serum that calms and deeply rehydrates skin while targeting both emerging and existing visible signs of aging. Moisturising: apply a moisturizer to hydrate and protect your skin. Choose a moisturizer that is appropriate for your skin type and contains ingredients that will help to nourish and protect your skin. BIGELIUS offers two kinds of moisturizers; Mattifying Facial Cream & Moisturizing Facial Cream. Protection: remember to protect your skin from sunlight and air pollution. Use sunscreen when exposed to sunlight and use BIGELIUS skincare in your everyday routine to protect your skin from air pollution. In case you are unsure what routine works for you or how many steps you want, we have created 4 different packages to make the process easier for you: Discovery kit - The perfect kit to start with if you are new to skincare and want to start with the most basic essentials. Includes two products, focusing on keeping your skin fresh, clean, and hydrated. Classic kit - The fundamentals of skincare. Three products that focus on cleansing and hydrating your skin while reducing the appearance of wrinkles and dark circles under your eyes. Pro kit - The boosting kit. Four products that focus on extra cleansing and hydration for the skin by adding a neutralizing and protecting toner. Ultimate kit - The ultimate kit with all the products you need to keep your skin fresh, clean, and boosted every day. Five simple steps to protect your skin from air pollution.

Enjoy something special once in a while Don't be too hard on yourself. Fuel the soul with a piece of chocolate or a glass of wine on a Friday night, because you deserve it! A diet is so much more than just food - it’s feelings, it’s joy and it’s a lifestyle. Food shouldn’t be something that you associate with bad feelings or anxiety. Instead of trying different diets, try to find a balance and something that works for you. It’s all about balance. You shouldn’t be too extreme in either way - don’t eat too much, and don’t eat too little. Balance your training, and don’t be too hard on yourself. A diet should be varied and include vegetables, slow carbs, and a good source of protein. But there should also be space for food for your soul, something that gives you pleasure. It might be a piece of cake, a glass of wine, or a pizza on a Friday night.  

Learn how to breathe  Working with your breath and learning how to use breathwork is a good way to soothe your thoughts and reduce stress. Breathwork is an active form of meditation that allows us to disconnect from the mind and be guided by our body and heart. Just like meditation, it lowers blood pressure and gives you better focus and concentration. There are also different ways and methods of doing breathwork, find a way that works for you. Preferably, combine breathwork with your daily meditation. Three ways of breathwork The 4-4-4-4 breathing technique: Also known as square breathing. To practice this technique, start by releasing all of the air from your chest and hold your breath for 4 seconds. Then breathe in through your nose for 4 seconds, hold your breath for 4 seconds and exhale out of the nose for 4 seconds. Repeat this breathing cycle for 5 minutes for the best effect.    The 4-7-8 breathing technique: A technique that helps your body to calm down by slowing the heart rate and the nervous system. To practice this technique, start with emptying the lungs of air. Breathe in through your nose for 4 seconds, hold your breath for 7 seconds, and exhale out of the mouth for 8 seconds. Repeat this breathing cycle at least 4 times.   The 5-5 breathing technique: The most basic breathing technique is ideal for an overall sense of calm. Our natural breath rate is usually around 2-3 seconds, but 5-5 is a controlled and conscious breathing practice that slows down your breathing rate. To practice this technique, start to focus on the natural rhythm of your breathing and observe the length of each inhale and exhale. Then for one minute, breathe in for 4 seconds and exhale for 4 seconds. Expand this to breath in/exhale for 5 seconds, then 6 seconds, and gradually increase to 10 seconds. If you want to, you can work your way up to 20 seconds with this technique.   

Daily affirmations Every day, we have thousands of thoughts in our heads. As a matter of fact, many of them are similar, and many of them often tend to be negative. When we talk to ourselves over a longer time, it eventually becomes our truth, which is why it's important that your thoughts strengthen you rather than make you feel bad about yourself. Affirmations are a way of working with your mindset and include phrases or words that remind you of who you are, why you have value, or what you care about most. It's a way to boost your mind with positive thoughts and change the way you think about yourself. When working with affirmations, they should be formulated as sentences and only include positive statements. Remember to write them in the present - as if they have already happened. Then the most important thing is to feel and trust your affirmations! Here are ten affirmations you can tell yourself daily: I respect myself and my own worth. I become a better version of myself every day. I'm proud of myself and everything I have accomplished. I'm loved and appreciated. I accept myself the way I am. I respect my body by exercising and eating healthily. My dreams can be achieved. I'm thankful for my life and everything I can do. I'm successful in everything I do. I'm beautiful just the way I am.  

Food for your wellbeing Boost your body with nutritious food and remember to drink water to stay hydrated. It’s important to have a varied diet and boost your body with the necessary nutrients to maintain good health. Include vitamins from vegetables and fruits, protein, whole grains, and healthy fats in your diet, and avoid too much fast food.  We all know that eating healthy is good for your health and staying in shape, but did you know that what you eat also affects your skin health? Lack of nutrition and too much fast food can have a negative impact on your skin, therefore having a healthy and balanced diet is vital for maintaining a fresh and healthy body and skin. We at BIGELIUS want to give our users a boost by giving tips and tricks for your skincare but also self-care and how you can boost yourself.   P.S. Don't forget to fuel your soul once in a while too🤍

Move your body Moving your body has a lot of benefits such as releasing endorphins and helping relieve stress. It also allows us to take a break from everyday challenges and responsibilities. Moving your body also has good benefits for the skin such as counteracting the ageing of the skin. Exercising increases blood circulation and thus the supply of nutrients to the skin, which helps the production of collagen, the body's protein found in the skin. Physical activity not only makes you stay in good shape, but it also increases endorphins which help relieve stress but also to keep your energy up throughout the day. We at BIGELIUS love the feeling after a nice workout and want to share our favorite workout tips: Do yoga or pilates Go for a long walk or run in nature Work out with a friend, so much more fun! Book a fun class at your local gym Try something new, maybe a dance class?!   

Spend time in nature Spend more time in nature, because it’s good for you! Go out for a run, go for a long walk with a friend or your dog, climb a mountain, go for a swim or skiing. Spending time in nature has been found to help with mental health problems such as anxiety and depression and also helps to reduce stress, improve mood, and promote overall well-being. Humans are born to be in nature, it’s our natural habitat. Living a hectic city life tends to make us stressed and disconnected from our environment. A lot of studies show that people living close to nature tend to live a healthier and longer life. If you are living in a city it can be a good idea to take a few hours a week and go out in nature, enjoy the fresh air and beautiful environment.