What is Self-Care?
We hear the term “self-care” thrown around a lot these days, but what exactly is self-care?
By Emma Kershen, LMSW
Oxford Languages Dictionary defines self-care as:
“The practice of taking action to preserve or improve one's own health; the practice of taking an active role in protecting one's own well-being and happiness, in particular during periods of stress.”
Unfortunately, self-care is often the first thing to fall through the cracks during periods of stress; however, staying consistent with our self-care routines can actually help manage stress, lower risk of illness and mental health disorders, and increase energy.
Below are some self-care tips gathered with information from the National Institute of Mental Health
Eat Healthfully and Stay Hydrated
Food is fuel! Food assists us with energy, focus, and stabilizing mood. Be mindful of what you’re eating. Try to eat balanced and nutritious meals regularly throughout the day. Try to avoid processed foods and rather stick to whole foods when possible. For example, replace a bag of chips with some carrot sticks or an apple.
Drink enough water to stay hydrated! Pay attention to how caffeine and alcohol impact mood and well-being. Some may want to consider decreasing the consumption of caffeine and/or alcohol if you notice it negatively impacts your wellness.
Get Moving!
Just 30 minutes of walking each day can improve health and boost mood. Exercise, walking, yoga/stretching, sports, putting music on and dancing, doing some jumping jacks- just get your body moving! Even if only for a few minutes- something is better than nothing and it all adds up!
Prioritize Sleep
Try to set a nightly bedtime and wake-up time. Avoid screens before bed. Create a nightly bedtime routine to signify to your body and mind that it’s time to wind down (for example: a cup of decaf herbal tea, reading a book, or listening to a sleep meditation.)
Stay Connected
This includes socialization, reaching out to support, spending time with friends, family, and loved ones (pets count too!) We are social beings and it’s important we stay connected to others, and even more important that we reach out when we need help or support.
Relax & Have Fun!
Think about hobbies, leisure activities/experiences/practices that bring you joy and/or relaxation. Make time for the activities that you enjoy. Relaxing activities may include breathing exercises, muscle relaxations, meditation, practicing mindfulness, getting out in nature, low-stress hobbies, reading, listening to music, etc.
Practice Gratitude
Try to stay focused on the good things you see- the things you feel thankful for be specific- maybe even things we normally take for granted! Notice negative or self-defeating thoughts and attempt to challenge them and reframe them with something more helpful. Think of things you’re looking forward to or feel good about.
Set Goals & Prioritize
Set goals aligned with your values. Identify what needs to get done ASAP and what can wait. Break things down into manageable, bite-size pieces. Give yourself credit for accomplishments both big and small at the end of the day! Prioritizing may also include knowing when to say “no” to new tasks if already feeling overwhelmed, and setting healthy boundaries as necessary.
Staying on top of these self-care domains (food, movement, sleep, socialization, leisure) can help us be less vulnerable to things like stress, anxiety, and depression. If it feels overwhelming to start, try to introduce self-care practices gradually. Small steps add up! It may take some trial and error to figure out what works best for you but try not to get discouraged!
If it’s feeling like too much to tackle on your own, therapy can be a great space to help you work toward your self-care goals within a safe, supportive, and motivating environment.
Don’t hesitate to reach out to us to schedule an appointment if you want to work on improving your self-care in an environment in which you feel supported! Prioritize yourself- you’re worth it!
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