Engaging in self-care goes beyond indulging in lavish experiences or material possessions such as pampering yourself with a luxurious hotel stay, splurging on a new wardrobe, or delighting in an extra dessert.
The art of simple self-care is internally nourishing, and it takes time to adjust to since we often prioritize others over ourselves. Self-care should be a daily practice consisting of small but meaningful intentions, enabling us to stay energized, content, and available for others.
“A sustainable self-care practice is about creating moments within each day, week, month, season, and year to practice the kind of meaningful self-care that makes you feel healthy and joyful in mind, body, and soul,” says Shel Pink, author of Slow Beauty, a book on mindful self-care. “When practiced over time, these small rituals add up to a healthier and more joyful life.”
If you are unsure about how to start taking care of yourself, these straightforward suggestions for self-care will assist you in beginning your journey in the right direction, one day at a time.
1. Improve sleep habits
Getting enough sleep every night is important for everyone, but unfortunately, over a third of American adults do not fulfill this requirement. By making sleep a regular self-care practice, one can begin each day in a more positive way.
To improve the quality of your sleep, create healthy sleep habits that help you relax before going to bed. For instance, avoid consuming caffeine and sugar in the evenings, transform your bedroom into a calm and soothing environment without any distractions, and make an effort to keep away electronics or any other mentally stimulating items before bedtime.
2. Express gratitude
Gratitude refers to recognizing and appreciating the possessions one has, signifying a positive sentiment. Demonstrating gratitude has been scientifically proven to provide advantages for both mental and physical well-being.
Begin by being fully aware of and engaged in the present moment. Next, acknowledge and appreciate the individuals, instances, and objects that bring happiness into your life. If desired, you may document your gratitudes in a daily journal. Cultivating the habit of expressing gratitude has the capacity to generate feelings of warmth and benevolence towards both oneself and others.
3. Spend time in nature or outdoors
In today’s times, it has become simple to stay indoors all the time. To enhance our self-care, step outside and dedicate some time to experience nature. Spending time outdoors provides numerous mental health benefits, including reduced stress levels and enhanced mood.
One way to spend this time is by taking your dog for a walk around the block or by exploring a local park or neighborhood. You can do this alone, with your family, or with your friends. Another option is simply sitting outside, which can give you a sense of being more connected to the surroundings and help you feel relaxed.
4. Physical exercise
Exercise is crucial for both physical and mental health. In addition to its positive effects on physical well-being, regular physical activity is also essential for mental wellness. Engaging in exercise helps decrease stress and anxiety levels, enhances cognitive function, and uplifts mood.
If the idea of running miles on a treadmill doesn’t sound appealing, take some time to brainstorm alternative ways to exercise. You have the option to select something that is more enjoyable to you, or you can consider trying out a different physical activity.
You could consider enrolling in a dance class or joining a recreational sports team as a possible idea. By doing exercises that you find enjoyable, it is expected that you will start to experience pleasure in moving your body instead of considering it as a chore.
5. Focus on nutritious foods
Similar to physical activity, the food you consume affects more than just your physical well-being. Unhealthy eating habits can heighten the likelihood of both physical ailments and mental health disorders such as anxiety and depression. Conversely, adopting healthy eating habits can produce the opposite outcome, fostering enhanced concentration, increased vitality, and a sense of tranquility.
To ensure your body and mind receive vital nutrients, consume fruits, vegetables, lean protein, low-fat dairy, and whole grains. Place emphasis on consuming minimally-processed meals and explore the concept of mindful eating. By practicing mindful eating, you can remain attentive to the food you consume and make healthier choices that positively impact your physical and emotional wellbeing.
6. Dive into the things you love
Engaging in activities that bring you joy is a crucial aspect of practicing self-care. There is no restriction on the types of activities that can be considered under this umbrella; they can encompass anything that you find enjoyable.
One option is to consider engaging in hobbies such as knitting, playing music, or reading. Alternatively, you could try simple activities like taking baths more frequently, spending a day shopping, or cooking solely for enjoyment. Participating in activities that bring you pleasure can provide rejuvenation and assist in recharging before taking on significant duties in your life.
7. Schedule time for self-care
Make sure to allocate specific time for activities that promote your self-care, and make an effort to prevent frequent interruptions from other responsibilities. Often, it is effortless for self-care time to be neglected due to the overwhelming presence of other pressing matters, such as familial, professional, or academic commitments.
By planning and scheduling time and activities for self-care, it becomes more convenient to prioritize and ensure the well-being of your overall health. Prioritizing self-care may enable you to effectively manage all your responsibilities.
By allocating a few minutes each day or a more substantial amount of time once a week, scheduling self-care activities will serve as a reminder of its importance and facilitate the development of a healthy self-care routine.
8. Be self-compassionate
According to Zereana Jess-Huff, PhD, MA, LMFT, the initial step towards practicing self-care involves acquiring the skill of being self-compassionate. She suggests being mindful of one’s self-talk and adopting a more loving approach when speaking to oneself. If one catches any unloving self-talk, they should make an effort to rectify it and try again with care.
Identifying triggers and reframing your approach when needed is the key to dealing with the difficulty of eliminating negative self-talk. Working with a therapist can be beneficial in addressing recurring habits of negative self-talk that you struggle to overcome independently, according to Jess-Huff.
9. Keep a gratitude journal
When work and personal stress are at their peak, it can be easy to overlook positivity. However, during these times, jotting down the things you’re thankful for can provide a much-needed boost.
“Even in the midst of a crappy day, reminding yourself of gratitude—whether it’s the sun, a productive meeting at work, a special moment with family, or simply that your day is over and tomorrow brings a fresh start—can reframe the day,” says Jess-Huff. “The more you practice gratitude, the more it becomes a natural part of your life.”
10. Meditate
Meditation serves as an exceptional method to engage in self-care.
“A consistent meditation practice can be life-changing. It’s even been scientifically proven to reduce stress, increase feelings of empathy, improve focus, boost the immune system, and slow the signs of aging,” Pink says. To start, we recommend using [a meditation app] to access a variety of different styles of meditation to see what works for you.”
11. Give yourself a daily self-massage
Instead of spending a fortune on a lavish spa day, you can have a “treat yourself” moment that is much simpler according to Pink. She suggests trying the Abhyanga massage technique, a part of the Ayurvedic tradition. Alternatively, you can give yourself a basic hand or foot massage, or even experiment with a self-administered neck massage.
12. Learn to say no
Acknowledging and honoring your personal boundaries is a highly effective method of practicing self-care. Numerous individuals face difficulties in establishing suitable boundaries with others (whether physical or emotional), causing them to agree to commitments that they would prefer to avoid.
It may not appear significant, however, Dr. Lickerman points out that not being able to refuse, even with good intentions, frequently results in feelings of resentment and occasional fits of anger. It can also create a sense of not being in control of your own life or living according to the desires of others, causing you to lose focus on your own needs and wants.
“Many voices in your head may push you to say yes when you really want to say no, and the chief among these voices is the one that tells you that you risk being disliked if you say no,” Dr. Lickerman says. “You must learn to tolerate the anxiety that saying no likely brings. Once you learn to do this, you’ll discover people don’t dislike you for it. In fact, they’ll likely respect you even more.”
13. Enjoy some time outside
Engaging in nature bathing involves purposefully setting aside time outdoors to acknowledge and value the vibrant ecosystem that surrounds us. Make it a habit to actively seek chances each day to connect with nature. This could entail strolling through a forest, embarking on a hike, taking a leisurely walk along the shore, engaging in gardening activities, or any other nature-related pursuit that deeply resonates with you.
Pink advises exposing oneself to the beauty of nature and enjoying the rewards that come with it. According to her, immersing oneself in nature has a soothing effect on the central nervous system, boosts mood, and enhances energy levels. These beneficial effects can be experienced for several hours and days after engaging with nature.
