Self care has become something of a buzzword in the modern world. We see all sorts of suggestions out there - very often they are behavioural suggestions like putting a face mask on, or having a massage. The reality is that self care looks different to everyone. However, I do think there are some common themes we each may want to consider....
Regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time. You could also try the gym, or engage in other active pastimes.
2. Eating Healthily. Enjoy regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and wellbeing—for some, decreasing caffeine and alcohol consumption can be helpful. Ensure you get enough vitamins and minerals.
3. Make sleep a priority. I think sleep is the basis for all wellbeing. Stick to a schedule as much as possible, and make sure you’re getting enough sleep. The amount you need varies from person to person, and could be anything from 7 to 9 hours per night. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime. I would suggest a technology wind down for an hour before you want to drop off!
4. Try a relaxing activity. Explore relaxation or wellness activities, which may incorporate meditation, muscle relaxation, or breathing exercises. You could do these online, although screens can add to anxiety so if you can do these activities without technology, it may be preferable. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
5. Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day. Setting healthy boundaries is part of this.
6. Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind. See my blog article on this.
7. Focus on positivity. Identify and challenge your negative and unhelpful thoughts and beliefs. Try to reframe them.
8. Maintain Connection with others. Reach out to friends or family members who can provide emotional support and practical help. If possible, do this in person rather than online.
It is important to recognise that self-care is not in the slightest bit selfish, but rather a necessary practice to recharge and rejuvenate yourself. By taking care of our own needs, we are better equipped to handle the challenges and stressors of daily life and then help others.
Incorporating self care into our routine can lead to improved mood, increased resilience, and a greater sense of overall wellbeing.
If you would like to work on self care and wellbeing with a UKCP accredited psychotherapist, get in touch to find out how I can help.
Talking Works
If you would like to find out more about working with me, I would welcome a conversation with you.
All my contact links and social media links can be found on my website : www.talkingworks.uk
Please note that at times, my client list will be full. If this is the case, I can recommend other practitioners that can help.
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