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Self care presents a valuable opportunity for us to evaluate how effectively we nurture our own wellbeing. It is beneficial to periodically reassess our self care practices to ensure comprehensive wellbeing. This reassessment allows us to identify what strategies are working for us and what areas may need more attention or adjustment.
Adopting a holistic approach to self-improvement is essential to address all aspects of our lives, including physical, emotional, social, and spiritual dimensions. Balancing work, family, social commitments, household responsibilities, extracurricular activities, and career development, while maintaining physical and psychological health, can be challenging and often overwhelming.
The following is a helpful guide, though not exhaustive, as you are the best judge of your personal needs and circumstances. Remember, self care is not a one-size-fits-all concept; it requires personal reflection and customisation to be most effective.
Self care tip #1: Physical Health
Proper care of your body is a fundamental aspect of wellbeing, yet it is often the first to be neglected during stressful periods. Maintaining a balanced diet rich in fruits, vegetables, and whole grains is essential for fueling your body and mind. Staying hydrated by drinking plenty of water throughout the day is crucial for maintaining energy levels and supporting overall bodily functions.
Engaging in regular physical activity – whether through structured workouts, recreational sports, or simply walking – are enjoyable ways to remain fit and energetic. Stress can lead to poor eating habits and a sedentary lifestyle; therefore, it is important to pause and consider whether your next action, whether it be food choices or activity levels, will benefit you in the long term. Remember, the choices you make today will shape your future health and well-being.
Self care tip #2: Quality Sleep
Ensure a restful night's sleep, ideally 7-8 hours, by establishing a consistent and calming bedtime routine. This might include activities such as reading, gentle stretching, or taking a warm bath to signal to your body that it is time to wind down. Avoid electronic devices 30 minutes to an hour before sleep, as the blue light emitted by screens can disrupt the production of melatonin, the hormone responsible for regulating sleep.
Additionally, creating a comfortable sleep environment – dark, quiet, and cool – can significantly enhance the quality of your rest. Prioritising sleep is not just about quantity; the quality of your sleep plays a vital role in your overall health and wellbeing.
Relevant reading: The Circadian Code
Self care tip #3: Mental Wellbeing
Mental wellbeing is a crucial aspect that may not receive as much attention as physical health, yet it is equally important. By recognizing the mind-body connection, we become more mindful of the sensations and interactions between them, enhancing our understanding of ourselves and our relationships.
Mental health should be nurtured just as diligently as physical health, as they are interlinked. Acknowledging and addressing our emotional states can lead to healthier relationships and improved coping mechanisms.
Dedicated Personal Time
Meditation and yoga provide opportunities for dedicated personal time. They promote relaxation and cultivate skills such as awareness, mind-body connection, and immune system strengthening, while also reducing stress, anxiety, and depression, among other benefits. Setting aside time for these practices allows for introspection and self-discovery, helping to clarify thoughts and feelings. Even a few minutes of mindfulness each day can lead to significant improvements in emotional resilience and overall mental clarity.
Communication
Although discussing personal matters can be challenging, it is beneficial to communicate and express your feelings to someone. Whether speaking with friends, family, or a professional, opening up can help navigate difficult times. Sharing your thoughts and emotions can alleviate feelings of isolation and provide new perspectives on challenges you may be facing. Building a support network of trusted individuals can foster a sense of belonging and security, which is vital for mental wellbeing.
Self care tip #4: Hobbies
Maintaining hobbies is important, even amidst a busy schedule. Engaging in creative activities, volunteering, or caring for others can significantly enhance mental well-being. Research shows that helping others positively impacts us even at a biological level, releasing endorphins that improve mood and reduce stress.
Pursuing interests outside of work and family responsibilities can provide a sense of accomplishment and joy, serving as a necessary outlet for self-expression and creativity. Hobbies can also serve as a form of therapy, allowing individuals to escape from daily pressures and reconnect with their passions.
Self care tip #5: Connecting with Nature
Modern life often brings regular stress, making it healthy to occasionally escape daily routines. Spending time in nature can help us reconnect with ourselves and the world around us. A walk in a pleasant green space, whether it be a park, forest, or beach, may be all that is needed to rejuvenate the spirit and clear the mind.
Natural environments has a calming effect on our mental state, reducing feelings of anxiety and promoting a sense of peace and wellbeing. Consider incorporating regular outdoor activities into your routine, such as hiking, gardening, or simply enjoying a cup of tea surrounded by plants.
Relevant reading: The Nature Fix
Self care tip #6: Unplugging
Consider a digital detox by turning off your devices; you may find that reducing anxiety-inducing notifications from social media improves your mood. Taking breaks from screens allows for greater presence in the moment and fosters deeper connections with the people and activities around you. It can also provide the mental space needed to reflect and recharge.
Set specific times during the day or week to disconnect and engage in activities that do not involve technology, such as reading a book, practicing a hobby, or spending quality time with loved ones.
About Dr. Laura Allen –
Dr. Laura Allen, a Chartered Psychologist and Integrative Therapist, specialises in a variety of therapeutic approaches and is a published author in Positive Psychology. She provides tailored one-to-one support, supervises practitioners, and contributes to the British Psychological Society’s assessment team, guiding the next generation of psychologists.
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