Whether you’re looking to prioritize mental health or want to improve your physical health, self-care can have an incredible impact. Consistently practicing self-care can reduce stress, increase resilience, and promote happiness.
It can be as simple as a “treat yourself” moment or changing your daily habits. These ten essential self-care practices can help you become a healthier version of yourself.
1. Make Time for You
One of the biggest challenges to self-care is finding enough time in your day. If you want to develop a self-care habit, start small. It might not be possible to fit in a full workout or a long walk each morning if you’re managing kids, a busy job and other obligations, but you can set aside a few minutes each day for mindfulness exercises or writing down things you’re grateful for.
If you want to practice spiritual and social self-care, connect with others through church services or community gatherings or volunteer for a cause that’s important to you. “This helps you realize that there is a bigger purpose in your life and that’s healthy for everybody,” Belmont says. It can also give you a sense of meaning and purpose, which can reduce stress.
2. Practice Self-Care Through Hobbies
Hobbies are powerful tools for promoting self-care and can have a profound effect on your life. They can provide a space to explore your creative side, reduce stress and improve your mood.
Recreational hobbies such as painting, dancing, and gardening are important for your physical health and can improve your mental health and mood. These hobbies also give you a sense of accomplishment and self-worth.
Hobbies that have a spiritual element, like hiking and yoga, can help you connect with nature and yourself. They can also teach you how to focus on the present moment and can be a great way to relax. Hobbies can also be a way to express yourself and build your social circle. Hobbies can have a powerful impact on your life, so it’s important to make them a part of your daily routine.
3. Take Regular Breaks
Taking regular breaks during the day is essential for health and wellbeing. Breaks help to alleviate mental fatigue and provide a buffer against burnout. Taking time to rest and recharge can improve focus, creativity, and overall productivity.
Practicing self-care through hobbies and recreational activities can also help to reduce stress levels and improve mood. Hobbies can range from painting, playing music, or engaging in other creative pursuits to reading, spending time outdoors, or doing yoga.
Research has shown that breaks can improve mental health by deactivating then reactivating the part of the brain used for work, resulting in better attention and mental focus when returning to work. However, it’s important to note that not all self-care practices are created equal. What feels relaxing to one person may feel stressful or depleting to another, and various life factors can influence how much rest and breaks a person needs.
4. Get Enough Sleep
Getting enough sleep is an essential self-care practice for a healthier you. It can improve your mental health, increase your energy, and prevent weight gain. It also helps keep your immune system strong and reduces the risk of heart disease, depression, and inflammation.
Most adults need 7 to 9 hours of sleep each night. Insufficient sleep can cause a variety of health issues, including poor concentration, delayed reactions, and mood swings. It can also lead to memory loss and increased risk of illness.
Getting adequate amounts of sleep is an important part of a healthy lifestyle, but many people don’t get enough. Fortunately, there are ways to make sleep a priority, such as going to bed at the same time each day and avoiding caffeine and alcohol before bed. You can also try meditation, mindfulness, and yoga to help improve your sleep quality.
5. Eat Healthy Foods
Eating a balanced diet is one of the most important self-care practices for a healthier you. This practice involves nourishing your body with healthy foods and beverages, which can help reduce your risk of disease and boost your energy levels.
To practice healthy eating, aim for a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. You should also avoid processed foods and drink plenty of water.
Remember, self-care should feel nourishing and not a chore. For example, eating less sugary food may be a form of self-care, but obsessively cutting out sugar so that you feel deprived is not. The same goes for meditation; if it feels like a chore, it’s not self-care. It’s a good idea to take your health seriously and always make sure you get enough sleep and eat healthy.
6. Get Moving
It’s no secret that staying active is essential for physical wellness. However, it’s often overlooked that getting moving can also help support mental and emotional health.
Whether it’s the rush of endorphins from a heart-pounding run, the serenity of yoga and meditation, or the camaraderie of group activities, finding an activity that makes you feel revitalized is an important part of a self-care routine. Make it a non-negotiable part of your schedule, and commit to doing it daily.
Mind-body practices like tai chi or yoga offer a harmonious blend of movement, mindfulness, and relaxation to foster an intimate connection between body and mind. This intentional union of physical and mental awareness empowers people to navigate life’s challenges with a sense of tranquility. A balanced life is a journey that’s worth embarking on. Taking these proactive steps towards prioritizing mental and physical wellness will ultimately lead to a healthier you.
7. Take Care of Your Skin
Skin is the largest organ in the body and works as a barrier to protect us from harmful substances. It’s also a mirror of our overall health and can indicate how well we are taking care of ourselves.
Caring for your skin is a great opportunity for mindfulness, and incorporating it into your daily routine is an easy way to boost self-care. Whether you’re splashing water on your face or applying a tinted moisturizer, you’re sending yourself the message that you matter.
Incorporating skincare into your daily routine can improve your complexion over time, reducing the appearance of blemishes and improving your tone and texture. It’s also an important step in preventing future issues like wrinkles, hyperpigmentation, and sagging skin. Remember that prevention is always easier than fixing problems down the road. For quick self-care activities, consider incorporating a five-minute facial massage or a relaxing sheet mask into your routine to enhance the overall well-being of your skin.
8. Be Mindful of Your Emotions
Your emotions play an important role in navigating the challenges of daily life. Learning to be mindful of your feelings helps you recognize and work through them instead of ignoring or suppressing them.
Check in with yourself throughout the day and notice how you’re feeling – name them if they come up (anxious, angry, happy). Note what the physical sensations are like – tightness in your throat, the pounding of your heart, tension somewhere in your body.
Learn to be open to what is arising, and see it with curiosity rather than judgement. Acknowledge that the emotions are transient, just like waves on the beach – they rise and recede, ebb and flow. They are a natural part of the human experience. They’re here to serve you, not to be judged or ignored. They’re meant to guide you toward your goals and values.
9. Give Yourself a Break
The key to taking care of yourself is finding healthy habits that make you feel good. These practices should encompass several areas, including physical, social, emotional, and spiritual health.
Self-care should also involve practicing mindfulness, which helps you be more present in the moment. You can incorporate this practice into your daily life by focusing on your breathing, which can calm your mind and reduce stress levels.
Another way to practice self-care is by setting boundaries with others. If you’re someone who tends to take on more than you can handle, try learning how to say no when needed. This can help you feel less stressed and burnt out. It can also make it easier to practice other aspects of self-care, like eating right and getting enough sleep. This is especially important during these extra-stressful times.
10. Do Something You Enjoy
It’s important to find time for activities that make you happy. This can be anything from a manicure to spending a few hours enjoying nature. These activities can help you refocus and feel refreshed.
Mental self-care includes doing things that keep your mind healthy, like having a positive inner dialogue and learning how to regulate emotions. It also involves fostering spiritual well-being, such as engaging in meditation or attending religious services.
Integrating mind-body practices into your routine can be transformative. Practices like yoga or tai chi offer a harmonious balance of movement and mindfulness, which can foster a connection between body and mind. It can also be a powerful stress reducer and help you focus on the present moment. You can even find simple ways to incorporate these activities into your daily life, such as deep breathing.
