self-care

WHAT IS SELF CARE?

Self care is about looking after yourself and ensuring your own needs are met, which in turn will mean that you are better able to support others.  By keeping your energy levels high, you can improve your productivity, creativity, and overall mental and physical health. The fast-paced world that we live in today, can easily lead us to feeling stressed and overworked, resulting in a lowered immunity, feeling out of sorts and leaving you more likely to pick up an illness. However, a few simple adjustments to your daily routine could significantly improve your well-being.

Where to start?

Identify Your Needs - Start by reflecting on what self-care means to you. Do you crave more relaxation? time in nature? or time to pursue a hobby?  Make a list of activities that nourish your mind, body and soul, and that ultimately make you happy.

Schedule Self-Care - Treat self-care like an important appointment. Block out time in your diary for activities you have created in your list above, so they become a good habit.  Some of these good habits could take you less than ten minutes a day and before you know it, will become a regular part of your routine, just like brushing your teeth.  Maybe a few minutes of mindful breathing deep into your lower belly, a five minute meditation, or a ten minute brisk walk.  Small steps can lead to big changes. 

Create a Sleep Routine - Go to bed and wake up at consistent times, even on weekends. This helps regulate your body's natural sleep-wake cycle.  Develop a calming bedtime routine to wind down before sleep. This could include taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing and meditation.  If you are feeling tired, consider an earlier bedtime but try to maintain your regular sleep routine.  Enhance your sleep environment by making your bedroom as calming as possible, ensuring it is dark, quiet, cool, and clutter free.  Consider using blackout curtains and earplugs (if needed), and a comfortable mattress/topper and pillows.

Nourish your body – Food is the fuel for your body, providing the essential nutrients and energy needed for it to thrive and function at its best.  Try to eat fresh healthy foods rich in vitamins and minerals to support your body’s natural healing process.  A balanced diet ensures the organs, tissues and cells receive the necessary nutrients to operate efficiently.  The right foods can also enhance your mental and emotional well-being, supporting brain health and cognitive function, and improving mental clarity and focus.  If you do eat anything too unhealthy, then always try to balance this out with good foods as well.

Hydration – Water is essential for almost every bodily function.  It regulates your body temperature, lubricates your joints, protects your organs and tissues, breaks down food, carrying nutrients to cells and removing waste products.  It also helps keep your brain hydrated, improving cognitive function.  Water is essential and by staying hydrated, you can optimise our overall health and well-being. 

A good idea is to fill a big jug in the morning, which you pour from, to fill your water bottles and drinking glasses.  You will soon see exactly how much water you consume during the day and can make any necessary adjustments needed.   

Being mindful - Mindfulness exercises can help you become more aware of your thoughts and feelings without judgment, which can help you manage stress and improve focus.  A walk in nature, a meditation, some qi-gong or yoga are all very calming exercises that you can do.  Focus on the here and now and try not to get caught up with any negative chatter in your mind.  Look around you and concentrate on all the amazing things we often take for granted.   Notice the sights, sounds, and smells around you and express gratitude for all these little things. 

Positive self-talk can boost your mood and self-esteem.  Tell yourself how amazing you are! You are good enough and you’ve got this!! It is remarkable just how beneficial to your mental health this can be.  Regular mindfulness practice can have a profound impact on your mental and physical well-being.

Set Boundaries - It's important to prioritise your well-being by setting boundaries. While it can be difficult to say no, especially to family, it is essential to protect your time and energy. If you're feeling overwhelmed, politely decline additional commitments. Remember, it's okay to prioritise your own needs, both physical and mental.  You may quickly become overloaded if you take on too much, leading to burnout and stress.

Set Goals - Setting personal goals and working towards them can give you a sense of accomplishment and purpose but don’t be too hard on yourself if progress is slower than you wanted.  Unwanted symptoms can take years to build up in the body, so it goes without saying that your journey to better health may not happen overnight.  Be patient with yourself and celebrate your progress one step at a time.  Life is unpredictable, so it’s important to be flexible and adaptable.  If you encounter obstacles, adjust your goals and keep moving forwards.

Unplug and Disconnect - Take breaks from social media and technology throughout the day.  This can help you to de-stress and reconnect with yourself. Especially limit screen time before bed. The blue light emitted from electronic devices can interfere with sleep, so always set your phone with the eye comfort shield/blue light filter turned on and avoid screens for at least an hour before bed, including the TV.  

Exercise Regularly - Regular physical activity can improve sleep quality but timing is key.  Try to aim for any higher intensity exercise to be taken earlier in the day, as strenuous exercise too close to bedtime can create increased alertness, a raised heart rate and adrenaline levels, with an increase in body temperature, all making it harder for you to switch off.

In the evening, gentle exercise such as walking, mindful breathing and meditation or qi-gong/yoga, with slow flowing movements, are ideal.  These won’t require a lot of exertion but could help alleviate the stress and tension accumulated throughout the day.  

Remember, don’t be afraid to ask for help when needed, a problem shared is a problem halved.  Never look at this as a weakness, as being able to ask for help is a strength! 

There are also many resources available online to help you on your self-care journey.