Self-care should be an integral part of anyone’s life as it is one of the key ways to better health, emotional wellbeing 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, even though these actions are certainly a part of it. It’s about deeply understanding what you need to thrive emotionally, physically, and mentally.
It’s the ongoing practice of prioritizing your wellbeing so that you can live more vibrantly and authentically. It is often said that you must give yourself 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 you get enough rest.
- Emotional self-care: 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 taking time for themselves, especially when they have responsibilities to family, work, or friends.
- Time constraints: The perception that there’s “no time” for self-care.
- Cultural norms: Societal pressures often glorify overworking and undervalue rest.
The first step to overcoming these barriers is reframing the way we view self-care. It’s not an optional activity for when you’ve finished everything else, it’s an integral part of being able to do everything else. Self-care should be seen as non-negotiable.
10 Self-Care Practices
1. Take the First Step Towards Self-Care
If self-care feels like a foreign concept or an added burden, start small. 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 start to see self-care not as a task but as an act of self-respect and love.
2. Nature Walks
Take a walk in a local park, forest, or even your backyard. Walking in nature helps to clear your mind and reconnect with the world outside. Studies show that a walk of only 20 minutes can lower stress levels and improve your mental health.
3. 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 with a calm mind and sets a positive tone for whatever comes your way.
4. Take Your Pet to The Park
Our pets are some of our nearest and dearest friends, and spending time with them is a way to care for ourselves as well. 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.
5. Organize Your Catch-All Drawer
This is one of those beneficial projects you can do in tiny increments to promote peace of mind and a 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.
6. Stretch And Relax On Your Mat
Make the most of your stretching routine by researching stretching techniques that make you feel good without straining your muscles. You can do very small shoulder stretches, moderate whole-body stretches, or deeper ones you already have experience with. Take a 10-minute rest on your back after your routine for deeper relaxation.
7. Schedule A Spa Day Or Massage
Whether you love facials, mud or clay treatments, deep tissue massage, or body wraps, scheduling something will help you unwind and take better care of yourself. Spur-of-the-moment experiences are always good too.
8. Sleep An Extra Hour At Night
An hour more sleep has been shown to improve the health of young participants who got at least 43 more minutes per night in one study by Penn State researchers. Try eating dinner an hour earlier with food that promotes sleep, a relaxing evening routine and go to bed earlier to get that extra hour.
9. Take A 15-Minute Nap
Many people would be amazed at the power of a fifteen-minute nap. According to Mayo Clinic, “Keep naps short. A 20- to 30-minute nap is ideal. Try not to snooze 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, sleeping schedule, age and medicine use also can play roles in figuring out the best time of day to nap. Create a restful space. Nap in a quiet, dark place with a comfortable room temperature. Limit distractions such as TVs, computers, phones and other devices.”
10. 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 show up 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 pave the way for 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.
https://www.betterup.com/blog/self-care-practices
