A Fresh Look At Self-Care + 10 Practices To Get You Started
Self-care should be an integral part of anyone’s life as it is one of the keyways to better health, emotional well-being, and stress reduction. We can take intentional steps as we practice self-care for our mind, body, and spirit.
Self-care isn’t just about spa days, bubble baths, or treating yourself to an occasional dessert, although these actions are certainly part of it. It’s about deeply understanding what you need to thrive emotionally, physically, and mentally.
Self-care is the ongoing practice of prioritizing one's well-being so that one can live more vibrantly and authentically. It is often said that one must give oneself permission for self-care, and that is because it is an intentional and deliberate action that is ultimately the responsibility of the individual.
Self-care encompasses a wide range of activities and practices, including:
- Physical self-care: Exercising, eating nutritious food, and ensuring enough rest.
- Emotional self-care involves engaging in activities that help you process your emotions, such as journaling or speaking to a therapist.
- Mental self-care: Stimulating your mind with new knowledge, reading, creative projects, or simply taking a break from work to prevent burnout.
- Spiritual self-care: Connecting with practices that give you a sense of purpose and peace, such as meditation, prayer, or spending time in nature.
Self-Care Benefits
· Enhances Productivity and Focus
· Reinforces Self-Worth and Self-Love
· Helps you manage stress
· Benefits emotional, mental, and physical health
· In its most simple terms, it is an act of prioritizing yourself
Breaking Down Barriers To Self-Care
Despite understanding its importance, many people struggle to integrate self-care into their daily lives. Common barriers include:
- Guilt: Many people feel guilty about taking time for themselves, especially when they have responsibilities for family, work, or friends.
- Time constraints: The perception of “no time” for self-care.
- Cultural norms: Societal pressures often glorify overworking and undervaluing rest.
The first step to overcoming these barriers is to reframe how we view self-care. When you’ve finished everything else, self-care is not an optional activity; it’s an integral part of being able to accomplish everything else. Self-care should be regarded as non-negotiable.
10 Self-Care Practices
Take the First Step Towards Self-Care
Start small if self-care feels like a foreign concept or an added burden. It could be as simple as dedicating 10 minutes of your day to something you enjoy. Over time, as you begin to experience the positive effects, you’ll see self-care not as a task but as an act of self-respect and love.
Nature Walks
Take a walk in a local park, forest, or even your backyard. Nature walks help clear your mind and reconnect with the outside world. Studies show that walking for just 20 minutes can lower stress levels and improve mental health.
Mindful Morning Ritual
Start your day with a morning ritual that centers you. This could include five minutes of deep breathing, gentle stretching, or journaling about your intentions for the day. This practice helps you enter the day calmly and sets a positive tone for whatever comes your way.
Take Your Pet To The Park
Our pets are some of our nearest and dearest friends, and spending time with them is also a way to care for ourselves. You and your pet will benefit from the change of scenery and have a chance to forget your worries as you connect. The park can help you both get more exercise, get some air in your lungs, and meet new people and animals.
Organize Your Catch-All Drawer
This is one of those beneficial projects that can be completed in tiny increments to promote peace of mind and the slow release of tension and clutter.
To pick away at your most cluttered drawer in increments, you can:
● Get a drawer organizer
● Look for items that should be attached to a ring, clip, lanyard, or similar item.
● Remove a few items at a time to clean, lubricate, polish, repair, or degrease them.
● Collect thumbtacks, coins, paper clips, tape, magnets, string, clips, and other small items that need a mini organizer.
Stretch And Relax On Your Mat
Research stretching techniques that make you feel good without straining your muscles to make the most of your stretching routine. You can do tiny shoulder stretches, moderate whole-body stretches, or deeper ones you already have experience with. After your routine, take a 10-minute rest on your back for deeper relaxation.
Schedule A Spa Day Or Massage
Whether you love facials, mud or clay treatments, deep tissue massages, or body wraps, scheduling something will help you unwind and take better care of yourself. Spur-of-the-moment experiences are also good.
Sleep An Extra Hour At Night
One study by Penn State researchers showed that getting an hour more sleep improved the health of young participants who got at least 43 more minutes per night. To get that extra hour, try eating dinner an hour earlier with food that promotes sleep, having a relaxing evening routine, and going to bed earlier.
Take A 15-Minute Nap
Many people are amazed by the power of a fifteen-minute nap. According to the Mayo Clinic, “Keep naps short. A 20- to 30-minute nap is ideal. Try not to sleep for more than 30 minutes on a regular basis. The longer you nap, the more likely you are to feel groggy afterward. Take naps in the early afternoon. Napping after 3 p.m. can make it harder for you to sleep soundly at night. Factors such as your need for sleep, sleep schedule, age, and medication use also play a role in determining the best time of day to nap. Create a restful environment by napping in a quiet, dark place with a comfortable temperature. Limit distractions like TVs, computers, phones, and other devices.”
Read A Book Or Magazine You Love
Few things refresh your mind, relax you, and help you care for yourself like reading a book you love or a magazine that truly interests you.
Final Thoughts
Self-care isn’t selfish; it’s essential. It’s the foundation that allows you to engage fully in all aspects of your life. It fuels your energy, enhances your resilience, and reinforces the belief that you deserve care.
By investing time and effort into your well-being, you can lead a richer, more fulfilling life. Embrace self-care as a gift to yourself, and watch how it transforms your mindset, relationships, and overall quality of life.
References
Stock, A.A., et al. (2019) Effects of sleep extension on sleep duration, sleepiness, and blood pressure in college students. Sleep Health. doi.org/10.1016/j.sleh.2019.10.003.