Self-care ideas for success

by | Feb 6, 2017 | Dr. Heléna Kate's Blog, Uncategorized

Self-care helps me succeed and bring my best self to my work with you. I love what I do and all the lives I touch, but there is no denying that my job can sometimes be intense and draining. I put large portions of my self into my clients, my business, and my loved ones, which, if I\’m not careful, leaves little time for me. After years of working without adding self care to my life mix, I realized that if I didn’t take care of myself one of two things would happen: either I was going to compromise my health or I was going to compromise my results in my business.

Self-care became my battle cry and I am now a steadfast devotee. Through practice, I\’ve come to understand that, although practicing self-care can sometimes be difficult to fit into a busy day-to-day schedule, it\’s merits are undeniable and necessary. When I made my practice of self-care a priority, both my health and my ability to get better results in my business increased. This was a win-win for my life. My strongest suggestion to help you be your personal best is: Self Care, Self Care, Self Care! Let yourself succeed. Self Care is an investment in your personal resources. Whether the achievement of your goals requires a lot or a little of your resources, you need to take care of your most important tool – yourself.
 Here is a list of 10 self care techniques you can use to be your personal best.


  1. Move Your Body + Feed Your Body:

    Movement and nutrition are essential to self care. Learn to lovingly and joyfully move your body. Dance, do yoga, stretch, walk or engage in more vigorous exercise. Feed yourself everything your body needs to be healthy. If you’re not sure what this is, start by drinking more water and eating more greens.



  2. Spend Time in Nature and with Animals:

    Both of these experiences have a positive effect on our overall wellbeing. They help us de-stress and relax. Animal’s playful and loving ways do wonders for our moods. And taking a walk in the woods can help us feel connected to the larger world. If you can’t get outside, get a plant, or two or three.



  3. Unplug and Watch Less TV:

    We’re wired 24/7 these days. We wake up and almost immediately look at our smartphone or TV. If you haven’t already put yourself on a technology diet, I’d suggest doing so. Limiting the amount of time you spend looking at screens can have a fabulous effect on your quality of life.



  4. Be Less Negative and Spend Less Time Around Negative People:

    It takes two to tango. If you’re in a negative mindset, then chances are the people around you are too. Take some time to work on your mindset first. Bring more positivity into the way you think and speak. Then choose to be around people who reflect your new mindset, whether they are new acquaintances or not.



  5. Let Go of Grudges:

    Nothing pulls your well-being down more than un-cleared anger and resentment towards others. The only person suffering from your negative thinking is you. People can be short-sighted and can sometimes make mistakes. Yet, holding onto the mistakes of others is the biggest mistake of all.



  6. Spend Time with Awesome Friends:

    Spending time with people you love and doing fun things with them – especially things that include lots of laughter – is a wonderful way to relax and connect two important aspects of self care.

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  7. Mental Hygiene:

    Obsessive thinking and worry are so commonplace that people think it’s normal to act and feel these ways. While common for sure, these are not healthy patterns. Learn to stop yourself when your worry or catastrophic thinking gets the better of you. Simply say stop and focus your mind on something more pleasant or productive.



  8. Make A Difference:

    Being of service is a powerful way to bring good feeling and wellbeing into your life. Service to others gives us a sense of purpose in the world. So, take a weekend to volunteer at a food bank, community garden or your local Habitat for Humanity. You’ll put some good juju in the world.



  9. Emotional Hygiene:

    Sometimes you just need to tend to your emotional backlog. If you have a lot of built up emotion or if you’ve been dealing with a lot of stress, the best self care might actually be to throw a fit. Lie down on your bed and kick and hit the mattress with your arms and legs. Scream if it feels right. You’ll feel like a million bucks afterwards.



  10. Gratitude:

    Nothing changes your attitude like gratitude. Take a moment every day to write or state at least three things that you’re grateful for. So many of us have so much to be thankful for. Remember this is a form of self care.

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Download or print out this handy list and tack it somewhere you will see on the daily!

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3 Great Reasons to Live in Truth

by | Jan 30, 2017 | Dr. Heléna Kate's Blog

Reason #1: The Truth Keeps You in Integrity

Oh, what tangled webs we weave! If the purpose of personal growth is to see ourselves and others clearly, then lies definitely get in the way. When we lie, we get out of integrity with ourselves. We could almost say that we lose a piece of ourselves in the process of lying.

Reason #2: The Truth Connects You

Some people like to convince themselves that small lies don\’t really hurt anyone. But what is the real price of being dishonest? Distance. When we are dishonest with others it is like saying we don\’t want to see a part of someone or we don\’t want them to see a part of us. It is a judgment that the other person is not strong enough to deal with the reality of things — or that we aren\’t, either.

Reason #3: The Truth Makes You Money

I think it is safe to say we are all sick of hype and distortions of the truth that are in our face every single day. The bottom line is that, no matter what you do for a living, being truthful earns you big points with others. If you tell the truth, people can count on you — not to be sold to — but to help them make the choices they need to make to get what they want.

Tips For Being Your Personal Best

by | May 23, 2015 | Dr. Heléna Kate's Blog

I learned after years of working my tail off that if I did not take care of myself one of two things was going to happen. Either I was going to lose my health or I was going to lose in terms of my results. Self-care became my battle cry where as before I would sneer a little bit at people that talked about self-care thinking “How bourgeois!” Little did I know that I would be biting my tongue!

Not only did I learn the merits of self-care but I also learned that it was not as easy to get and keep on track with as I thought. In other words, the biggest tip for being your personal best is: Self Care, Self Care, Self Care!

Self Care is an investment in our personal resources. Whether what you demand of yourself is large or small you need to take care of your most important tool – you. Here are a list of 10 self care tools that you can use to be your personal best:

  1. Move your body/ Feed your body. Both movement and nutrition in balance create optimal self care. Learn to lovingly and joyfully move your body. Dance, do yoga, stretch, walk or even exercise. Feed yourself everything that your body needs to be healthy. If you are not sure what this is start by drinking more water and eating more greens.
  2. Take time in nature and with animals. Both of these experiences have a wonderful effect on us. It helps us destress and relax. If you can’t get out in nature, go to a local park, or get a plant (or two or three!). As far as spending time with animals, their playful and loving ways are a particularly healing form of self care. While there is little substitute for the real thing, you can always supplement with some photos or videos.
  3. Unplug and watch less TV. We are wired 24/7 these days. We go to sleep and wake up with our first things being smartphones and TV’s. If you have not already adopted a technology diet, putting one in place can have a fabulous effect on you.
  4. Be less negative and be around negative people less. It takes two to tango and if you are negative then chances are the people you are around are too and vice versa. Take some time to work on yourself first. Change the way you think and speak and then start making choices to be around people who reflect that.
  5. Let go of grudges. Nothing pulls you down more than uncleared anger and resentment towards others. The only person you are hurting with your negative thinking is you. People can be short-sighted and make mistakes but holding on to the mistakes is the biggest one of all.
  6. Spend time with awesome friends. Spending time with people you love and especially doing fun activities and laughing is a wonderful way to relax and connect – two important elements of self care.
  7. Mental Hygiene. Obsessive thinking and worry are so commonplace that people think they are normal. While common for sure, these are not healthy patterns. Learn to stop yourself when you are on a tear. Simply say “Stop” and focus your mind on something more pleasant or productive.
  8. Make A Difference. Being of Service in the world is a powerful way to feel better. It gives us a sense of meaning and we get the benefit of making other people happy. Take a weekend to volunteer at a food bank, Habitat for Humanity or any other cause that calls to you.  Put some good energy in the world.
  9. Emotional Hygiene Sometimes you just need to clean the pipes. If you have a lot of built up emotion or if you have been dealing with a lot of stress, the best self care might be throwing a fit. Lie down on your bed and kick and hit with your arms and legs. Scream if it feels right. It may sound silly but after you will feel like a million bucks.
  10. Gratitude Nothing changes your attitude like gratitude. Take a moment every day to write or state at least three things that you are grateful for. So many of us have so much to be thankful for. Remember this is a form of self care.

What are some ways that you care for yourself? Please share below!

Alignment and Resonance: Finding your way to your purpose

by | May 19, 2015 | Dr. Heléna Kate's Blog

The day that I reached the 300k mark in my business I didn’t feel happy. I had been frequently attending fancy events staying in fancy hotels –you know the kind with really large water features, perfect gardens, and extremely polite staff –the kind who say “can I do anything else for you miss” right after they have done anything for you. I had a book published. People were seeking me out for my expertise daily. I was on my way to the big time!

I did not feel happy because it was not in alignment with who I am. I love healthy organic food, funky boutique hotels, intimate and powerful events. I love things that feed my soul not just my wallet. I am in business so that I can go to a balmy tropical island in the winter and feel the sand on my bare toes, so that I can continue to learn what is going on on the cutting edge of my field. I am in business so that I can create quality. I truly believe that business can have the power to change the world and what is more, I know some key things that entrepreneurs like you are missing when it comes to creating your very own business.

I was not paying attention the way I needed to be. I was too busy doing. The answer to fix this problem is coming back into alignment.

Alignment is when who you are and what you are about is unobstructed by thoughts, emotions or experiences. A simple way to say it is: You are thinking, feeling and doing what is right for you. Not right based on what your ego might want but right for you from the place deep inside –the deepest truest part of who you are.

A definition of alignment is a position of agreement or alliance.

It is also possible to describe alignment by the saying that the inner and outer are in agreement. They are mutually supportive. One of the ways that we can tell if there is alignment is through the experience of resonance.

While resonance can be used to direct ourselves in other ways, it can help us now if we are on the right track by giving us that feeling of “home” or “rightness.”

In physics, resonance is “A phenomenon that consists of a given system being driven by another vibrating system or by external forces to oscillate with greater amplitude at some preferential frequencies.”

Again, another way to put this is that when you are in the presence of something or someone that is resonant there is an effect that happens.  Something on the outside of you resounds with something on the inside of you letting you know that there is an agreeable relationship.

You can use this experience to help you make choices in all parts of our life.

Here is the trick. Often, we do not have contact with the deepest and truest part of ourselves and so we need to develop that as well. Here are some ways to listen to what is truly important about who you are and what you are desiring:

  1. Meditate: Learn to see your mental and emotional chatter as simply that and not who you are.

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  2. Pay attention: to what it feels like to be in an environment that you at least guess is ideal for you.

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  3. Know with more than your mind. Your heart and your gut are great resources for staying on track.

  4. Watch what happens: Be an observer of your life. You will learn a ton!


As with most consciousness skills, observation is the starting point. They require that you pay attention to what is often overlooked. Slowing things down or taking pauses throughout your day can help immensely when growing these skills. And these skills can help immensely in growing a more successful and fulfilled life.

Like this topic? Join me for more on alignment and resonance on this weeks Real Answers Radio. The show is live and I would love for you to call in with your thoughts and questions!

Bringing The Passion Back To Your Life

by | May 4, 2015 | Dr. Heléna Kate's Blog

You have probably heard me say this a bunch by now but your life is what you make it. If it is lacking passion then, it is your job to bring it back.  Sometimes, this requires a mental shift. Sometimes, this requires taking action to create more of what we want in our external life. A little of both can go a long way.

Recognize that passion wears different faces:

Pay attention to what a passionate life really means to you. Maybe it looks different in different parts of your life. Maybe passion at work looks different than passion with your lover, or passion about a topic. How do you know you are passionately engaged with each aspect of your life? Write it out so that you can clearly see when things are what you want them to be.

Be vulnerable:

It is hard to feel passionate when we are under lock and key. If we are afraid to be vulnerable, we lose out on feeling connected to ourselves and really known by another person. Sometimes, showing love and showing joy can be as vulnerable or even more than when we need to show weakness. Are there places where you have a hard time being vulnerable? How can you open up those parts of your life?

Clean up your messes:

Baggage weighs us down and holds us back. When we live with a lot of unresolved stuff it stops us from being present and passionate in our lives.  What grudges are you holding onto? What pain from your past is it time to let go of? Find a way to clear your past so that you can be in the present.

Let go of limiting beliefs about what is fun and what is not:

Work is not fun. Vacation is fun. Even if we don’t totally buy into that idea the vestiges of it –like I was mentioning in my note- are there nonetheless. If we think more about an attitude of passion or joy instead of an experience giving it to us then we might be a lot happier. What does an attitude of passion or joy mean to you? How can you cultivate it?

Express your anger:

Anger and passion are on the same continuum. If you have totally shut down your anger, it will be very hard to experience a passionate life. This does not mean that you should be ranting and raving all the time. It just means that if you tend to say that you “never get angry”, you might want to take a look if what you are really saying is you don’t let yourself feel angry or that you are actually being apathetic.

Make time for it:

Everything important deserves its time. If you want more of something in your life, make a point of scheduling time to bring more of it in. Just by answering these questions and making some quick changes you will see a passion infusion in your life.

How long has it been since you leaped out of bed and excitedly entered your new day? Have you stopped thinking that was even possible? Being passionately connected to our lives is possible and here are some practical ways to do it. Join Dr. Kate along with special guest Sexual Empowerment expert and thought leader, Amy Jo Goddard as they discuss ways bring passion to every area of how you live on this weeks Real Answers Radio.