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It also helps you think more clearly and improves your self-crae. Some self-care activities can train your mind, like mindfulness or learning a new Replenish self-care routine. They can help you build your mental fitnesswhich can strengthen your mental health and help you avoid mental exhaustion.
Stress is a universal sdlf-care experienced daily by many of us. Continued stress increases the risk of developing:. Creating a self-care plan is critical when it comes to managing stress and anxiety. It also helps you to cope with feelings of depression more easily.
When we practice self-care, the parasympathetic nervous system is activated. This allows us to relax our minds and bodies. According to Dr. Herbert Bensondirector of the Benson-Henry Institute for Mind and Body Medicine, some of the best self-care practices that counter the stress response include:.
Taking care of your mind and body helps prevent health conditions like heart disease, strokeor cancer. Activities that prevent heart problems include not smoking or drinking less alcohol. A consistent self-care plan also preserves your overall physical health.
The more you engage in activities that promote good hygiene, nutritionand an active lifestyle, the more likely you are to keep illness at bay and strengthen your immune system.
Productivity often gets confused with getting as much done as you can. As a result, caring for yourself is pushed to the side to make room for working more and doing more until you eventually burn out. However, prioritizing self-care is the key to becoming more productive at home and in the workplace.
Russell Thackeray, a licensed clinical psychologist, explains that people who practice self-care have better cognitive abilitiesincluding better focus and concentration.
As a result, they tend to produce more. When you give yourself exactly what you need to function at your highest potential, your work performance will naturally improve.
According to Birchbox, two-thirds of Americans put caring for others and social responsibilities ahead of their well-being. It makes you a better friend, caregiver, work colleague, or romantic partner.
Bringing your best self to a relationship strengthens your connection with those around you. You can also include your loved ones in your self-care plan.
Going for a daily walk with your friend, for example, is a great opportunity to bond and practice self-care together. Self-care nourishes your mind, body, and soul. The physical aspect of self-care involves making lifestyle choices that help you stay fit, healthy, and energized.
Physical self-care is all about forming healthy habits that enhance your well-being and ditching unhealthy ones.
This dimension of self-care is all about looking after your mental well-being. Your inner dialog and the way you speak to yourself play a big role in how you perceive yourself and the rest of the world.
Mental self-care also involves training your mind. Just as you train your body to keep it fit, you also need to keep your mind sharp. A sharp mind makes you more capable of dealing with stress and navigating big life changes.
These mental self-care habits can help you keep your mind healthy and sharp:. Emotional well-being focuses on bringing awareness to our emotional needs by becoming conscious of our feelings.
This awareness allows us to process our feelings in a healthy way — focusing on the positive emotions and managing the negative ones.
Reacting, on the other hand, is an immediate emotional response that usually results in a negative outcome. Professional self-care is any activity that helps you thrive in the workplace while maintaining a healthy work-life balance.
The right self-care plan for you is the one that meets your individual needs. Start your personalized self-care plan today by taking the following steps:. Before you create your self-care plan, observe where you are now.
Do you go on a walk to relieve stress or tend to withdraw from your friends and family? Do you have a few too many glasses of wine after a tough day at work or take a long bath to relieve tension? This step helps you identify your harmful habits as well as your existing self-care practices.
Think about what you value most in your day-to-day life. Make a list of all your physical, mental, emotional, and professional needs. A good example of a self-care plan is one that considers all areas of well-being.
Writing down your needs can be a real eye-opener. Consider asking yourself questions like:. Here comes the tough part. You need to find pockets of time throughout your busy day to do these practices. Instead of jamming all sorts of activities into your day, start small. Making a drastic change may feel overwhelming, causing you to give up on your plan.
Instead, add one to two activities into your routine each week. Start with the ones you need and value most and work your way down. Your priorities will also change from time to time.
Evaluate how these self-care practices are helping you improve yourself and add more to your plan as you go along. Remember the negative habits you identified earlier? These self-destructive coping mechanisms are getting in the way of your self-care plan. Begin by reducing and then removing harmful coping habits.
Pick the most detrimental one and replace it with a self-care practice instead. Sharing your self-care plan with a network of supportive people can help you overcome obstacles more easily. Keep your plan simple and choose the self-care activities you love. Doing things that bring you joy is the key to sticking to your routine.
Your self-care plan can also be as flexible as you need it to be. You can always have a fresh start. Give yourself the kindness you deserve and build your own self-care plan today.
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: Replenish self-care routine| 2. Rethink Social Media | Nope, it's not just you: We live in extra-stressful times. For example, I get up one hour before my 4-year-old son so that I have quiet time to do my inspirational reading, journaling and meditating. New Podcast Episodes. Prevents burnout. Reflect on how you feel. Eating less sugary food can be self-care; obsessively cutting it out so you feel deprived is not. She completed medical school and internal medicine residency at Northwestern University Feinberg School of Medicine in Chicago. |
| What Is Self-Care, and Why Is It So Important for Your Health? | If you are a counsellor, social worker, therapist, health care professional, leader, educator, change agent, caregiver, parent, purpose-driven entrepreneur — a person who gives a lot of yourself in service to the well-being, learning, and growth of others in some way — self-care and care of others becomes an important balancing act. Self-care is essential for managing stress, preventing burnout, and mitigating compassion fatigue — all common occupational hazards for caring individuals. If we are working to support others to grow, how are we growing? If we are working with others to learn, how are we learning? Helpers, healers, and leaders are often focused on the results they are achieving with and for others. Self-care involves focusing on yourself and taking time to rest, reflect, replenish, and renew. Self-care includes taking stock of your own needs, goals, health, and accomplishments; taking time to nourish and nurture all of who you are. You might picture yourself walking around a circle that has four quadrants, and stopping in each one to reflect on it. Physical self-care involves ensuring an overall healthy lifestyle that includes eating healthy, drinking lots of water, and getting plenty of exercise. Consider decluttering your home and office so that you have a feeling of spaciousness and manageability. Take time away from computers, TV, and your smartphone sedentary lifestyles are a health issue. Enjoy moments to rest and replenish. Emotional self-care might include setting clear boundaries on your time and energy. Engage emotional boundaries within helping relationships, surrounding yourself with positive people and affirmative and inspiring messages. Give and receive love, kindness, and support. Spend time with people you care about and who care about you. Psychological self-care activities might include personal and professional development. Give attention to things that are in your control your sphere of influence. Take time for personal reflection. Notice your inner experiences, thoughts, and feelings. Spiritual self-care might include prayer or meditation. You may want to visualize, practice gratitude, spend time in nature, and be aware of the non-material aspects of your life. Identify what is meaningful to you in your work and life. Practice mindfulness and being present in the moment. With these four dimensions of self-care and wellness in mind, consider your own self-care activities in these areas of life. How do you nourish your mind, body, heart, and spirit? How do you actively reduce and manage stress in both your personal and professional life? How do you feel when you are honouring your self-care needs? How do you recognize when you are neglecting your self-care needs? The more units of fulfillment one has, the higher their life satisfaction. Subsequently, individuals may find themselves more motivated, energized and purposed in their endeavors. Though calories do give you energy, those alone are not enough to provide the type of fulfillment you're seeking. You must take time to not only appreciate your life but the positive impact you have on others. Regardless of intention, you cannot possibly keep going without having a strong foundation, which is built upon self-care. And, yes, healthy eating — which includes nutritious caloric consumption — is also part of this. Self-care may be defined by the term itself — caring for yourself. It includes anything you do to keep yourself healthy — physically, mentally and spiritually. This is why it is important to keep it top of mind and not an after-thought, especially in challenging times. In a society in which people are expected to work long hours and pass on vacation days, there is an underlying belief that we must always be productive — which can ultimately take away from opportunities for self-care. But by taking some time out to engage in this practice, you may relieve the pressures of everyday life and reset yourself to get back to a healthy point where you can be more productive again. Considering the costs associated with mental health services, lost wages and more, spending some time on yourself may ultimately benefit everyone. Burning the candle at both ends, so-to-speak, comes with significant consequences, which may include but are not limited to burnout, depression, anxiety, resentment and a whole host of other negative implications. Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and more. From a physical health perspective, it has also been clinically proven to reduce heart disease, stroke and cancer. Spiritually, it may help keep us in tune with our higher power as well as realize our meaning in life. Self-care is vitally important. Without appropriate nutrition, physical activity, sleep and otherwise, you may be able to get by for a while but will ultimately burnout. This is not a matter of if but when. Perhaps the single most common reason people give for not participating in self-care is due to a lack of time. And it doesn't have to cost a thing. You can even accomplish it in the convenience of your own home. Even if you only have 5-minute increments spread throughout the day to engage in self-care, that is certainly better than nothing. Over time, you may significantly enhance your overall health and well-being. Even if you are just beginning, there are results that may be realized almost immediately. Though developed by substance use professionals, these dimensions conceptualize the domains of wellness that make all of us whole. Here are some suggestions to consider among each of the eight domains. Feel free to modify, replace, or consider your own as you go along. Remember, this is about you. Self-care is an important activity to do every day. Doing so will lead toward a better balance among your dimensions of wellness and lead toward improved overall health and wellness. Life is precious, and it is meant to be enjoyed. A degree can change your life. Find the SNHU online college degree that can best help you meet your goals. Matt Glowiak is a clinical faculty member at Southern New Hampshire University with over a decade of experience working in mental health counseling. SNHU is a nonprofit, accredited university with a mission to make high-quality education more accessible and affordable for everyone. Our acre campus in Manchester, NH is home to over 3, students, and we serve over , students online. Visit our about SNHU page to learn more about our mission, accreditations, leadership team, national recognitions and awards. About SNHU Newsroom Health. What is Self-Care and Why is it Important For You? Self-care refers to anything that you do to keep yourself mentally, emotionally, physically socially and spiritually healthy. |
| —SELF-CARE HOBBIES— | Start by limiting screen time and unfollowing accounts and content creators that instantly cause your stress levels to rise. Scribbling in your very pretty notebook also increases self-awareness and is the perfect place to foster gratitude, a practice that Mancao says promotes resilience and healthier relationships, and is also linked with a decrease in stress, anxiety, and depression. In short, make sure that your journal and your brain is a safe space. Similarly to breathing, rest is integral to being a person. It can be literally anything that is stress relieving. So indulgent! Who has the time? You do. Schedule an appointment with your go-to facialist or massage therapist the active removal emotions and tension stored in your muscles is a physical activity, too , or just make space for a manicure or pedicure. If baby steps are required, apply a face mask and let it do its thing while you check your email. Exercise of any sort will boost serotonin , and stretching is the best way to unwind before, after, or in lieu of physical activity. Tension can be caused by emotional and mental stressors along with physical factors, so slow down and stretch it out, the better to enhance flexibility in all areas of your life. Hot girl walks are here to stay. That said, not all walks are created equal. Want company? Tune into a mental health podcast while you stroll. Check in with your people near and far—for your benefit and theirs. And given the global nature of our modern world, your community is not limited to your loved ones or those within immediate proximity. Give back through volunteering, donating, or self-education, the better to ramp up empathy and connectedness. You can unsubscribe at any time. While there is no unit of measurement for self-care, I personally like to compare it to calories, which are literally units of energy. That is, one calorie equals one unit of energy. Here, I see one unit of self-care as a unit of personal fulfillment. The more units of fulfillment one has, the higher their life satisfaction. Subsequently, individuals may find themselves more motivated, energized and purposed in their endeavors. Though calories do give you energy, those alone are not enough to provide the type of fulfillment you're seeking. You must take time to not only appreciate your life but the positive impact you have on others. Regardless of intention, you cannot possibly keep going without having a strong foundation, which is built upon self-care. And, yes, healthy eating — which includes nutritious caloric consumption — is also part of this. Self-care may be defined by the term itself — caring for yourself. It includes anything you do to keep yourself healthy — physically, mentally and spiritually. This is why it is important to keep it top of mind and not an after-thought, especially in challenging times. In a society in which people are expected to work long hours and pass on vacation days, there is an underlying belief that we must always be productive — which can ultimately take away from opportunities for self-care. But by taking some time out to engage in this practice, you may relieve the pressures of everyday life and reset yourself to get back to a healthy point where you can be more productive again. Considering the costs associated with mental health services, lost wages and more, spending some time on yourself may ultimately benefit everyone. Burning the candle at both ends, so-to-speak, comes with significant consequences, which may include but are not limited to burnout, depression, anxiety, resentment and a whole host of other negative implications. Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and more. From a physical health perspective, it has also been clinically proven to reduce heart disease, stroke and cancer. Spiritually, it may help keep us in tune with our higher power as well as realize our meaning in life. Self-care is vitally important. Without appropriate nutrition, physical activity, sleep and otherwise, you may be able to get by for a while but will ultimately burnout. This is not a matter of if but when. Perhaps the single most common reason people give for not participating in self-care is due to a lack of time. And it doesn't have to cost a thing. You can even accomplish it in the convenience of your own home. Even if you only have 5-minute increments spread throughout the day to engage in self-care, that is certainly better than nothing. Over time, you may significantly enhance your overall health and well-being. Even if you are just beginning, there are results that may be realized almost immediately. Though developed by substance use professionals, these dimensions conceptualize the domains of wellness that make all of us whole. Here are some suggestions to consider among each of the eight domains. Feel free to modify, replace, or consider your own as you go along. Remember, this is about you. Self-care is an important activity to do every day. Doing so will lead toward a better balance among your dimensions of wellness and lead toward improved overall health and wellness. Life is precious, and it is meant to be enjoyed. A degree can change your life. Find the SNHU online college degree that can best help you meet your goals. Matt Glowiak is a clinical faculty member at Southern New Hampshire University with over a decade of experience working in mental health counseling. SNHU is a nonprofit, accredited university with a mission to make high-quality education more accessible and affordable for everyone. Our acre campus in Manchester, NH is home to over 3, students, and we serve over , students online. Visit our about SNHU page to learn more about our mission, accreditations, leadership team, national recognitions and awards. |
Replenish self-care routine -
Indulge in the vibrant flavors of all your favorites. If you drink, try intentionally skipping the booze on Friday night. Take five , ten , or fifteen minutes to stretch.
Meet yourself wherever your body is at—there is no need to set flexibility goals, just to move your body within its limits and enjoy the embodied movement. Practice self-massage —your hands are a great place to start. Stand up and fold forward to get your head below your heart.
Cradle your elbows into one another and let your head dangle for a few moments. Or, scooch your bum to a wall, and rest your legs vertically on the wall while you breathe deeply.
There are no stops, and you get to take an unusual and unpredictable route. Give yourself a breast exam. Do something physically exerting: break down cardboard boxes for recycling, sprint to the end of the block, jump rope in your driveway. Imagine your stress exhausting itself and leaving your body.
Roll out tension using a foam roller , massage balls, or even a tennis ball. Use a homemade sugar scrub to exfoliate your lips, then neatly apply your favorite lip color or balm. Smile in the mirror and tell yourself something lovely, because kindness on our lips is the ultimate top coat.
Get a lotion in your favorite scent. Here are some made using organic ingredients , but any lotion will do! After your next shower, apply it generously and lovingly over every inch of your body.
This body, with all its odd bits and bobs, is yours. Schedule the appointments that support your wellbeing—you can do them all at once, or slowly add to your list throughout the coming weeks. Even if making calls is stressful, give that time as a gift to your future self.
Take the medicine, the vitamins, the supplements that serve you. Take exactly the type of shower you want to take. Long, short, hot, cold, filled with luxurious products or affordable bar soap; bathe and refresh the body that helps you face the world. During your morning or evening routine, take a few extra moments to brush your hair slowly or massage your scalp.
Brush a few more times than you need to; this, too, can be self-care. Change your underwear—and choose the comfiest clean pair you can find. Wash your bras.
For those who are in a rut or are experiencing depression , this can be a powerful reminder that you deserve care, cleanliness, and comfy ultra high-rise cotton briefs. Go outside. Just put on your shoes and get outside; let your body decide on the rest. Maybe you only get so far as standing in the sunlight.
Swap coffee for tea, and lots of it. Tea is hydrating and nourishing, and can be easier on our stomachs especially if you opt for herbal. Surround yourself with sensory experiences—smell, sight, taste, touch, sound.
Smell, taste, and touch are particularly good at connecting me back with my body. Spend twenty minutes unfollowing accounts on social media that make you feel less-than.
Create time and space to just exist. Make a Spotify playlist of all your favorite songs. Disappear into it, and allow the memories associated with each song to wash over you.
Practice good phone hygiene! Clean your phone and update your OS. Maybe start a private photo album of these pictures to revisit on difficult days, or try using Instagram as a gratitude diary. Make yourself a cup of tea and unsubscribe to every unnecessary email list.
Clear your inbox so future you can clear their mind. Snuggle your pets. Seriously, it releases dopamine and relaxes a stressed brain. Follow the story. Take an online class via one of these free and affordable online education platforms. Set your background to an image or quote that inspires and supports you.
Set a reminder of a positive affirmation for yourself somewhere in the future—a week, a month, a year from now. Re-read one of your favorite books from when you were younger, re-watch your favorite movie, eat your favorite childhood snacks.
Remember what entertainment brought you joy as a kid! Have a park day without your phone I love to bring a craft, a book of poetry, and plenty of tasty snacks.
Having something to look forward to can help you stay motivated and optimistic. Practice generosity by donating or volunteering. Whatever it is, do it quietly and intentionally for a cause that is meaningful to you. If you don't practice self-care regularly, you're risking your well-being and inviting burnout.
Matt Glowiak. Find Your Degree. First, What Does Self-Care Mean? Why is Self-Care Important? Self-care offers numerous benefits for your overall well-being. Here are some key benefits: Improved physical health: Engaging in activities like regular exercise, getting enough sleep and eating nutritious meals can enhance your physical health, boost your energy levels and strengthen your immune system.
Enhanced mental and emotional well-being : There are many reasons why mental health is important , and practicing self-care can help reduce stress, anxiety and symptoms of depression. It promotes better mental health by providing an opportunity to relax, recharge and engage in activities that bring joy and fulfillment.
Increased productivity and focus: Taking care of yourself allows you to recharge and rejuvenate, leading to increased productivity, improved concentration and better problem-solving abilities.
When you prioritize your well-being, you have more energy and mental clarity to tackle daily tasks. Better relationships: When you prioritize caring for yourself, you have more emotional resources to invest in your relationships. Taking time for yourself helps prevent burnout and enables you to show up as your best self in your interactions with others.
Increased self-esteem and self-worth: Personal care practices can boost your self-esteem and self-worth. By prioritizing your needs and engaging in activities that make you feel good, you send a message to yourself that you deserve care and attention. Prevention of burnout: Regular self-care can help prevent burnout, which is a state of physical, mental, and emotional exhaustion caused by prolonged stress.
By taking proactive steps to care for yourself, you can replenish your energy and prevent the negative consequences of burnout. This can be especially important for those working in the helping professions.
How to Practice Self-Care Perhaps the single most common reason people give for not participating in self-care is due to a lack of time. Emotional: Talk to someone, reflect, journal, read, do something artistic, listen to music, work out, take a walk, watch something that suits the mood or does the opposite and changes it , cry it out, hug someone, cuddle, laugh, take a nap.
Environmental: Take a walk somewhere nice, breathe in fresh air, enjoy the sun, enjoy the night sky, avoid littering, pick up litter, reduce waste, use reusable products, recycle, clean your house, redesign a room. Occupational: Learn a trade, get your degree, train for a promotion, accept the promotion, put together your resume, polish your resume, apply for your dream job, take on a task you enjoy, open your own business.
Physical: Work out daily, take a walk, eat healthy, get your annual checkup, see the dentist, take medications as prescribed, avoid drugs and alcohol, get hours of sleep , see the physician when you do not feel well.
Social: Meet up with friends and family, keep in contact with old friends, volunteer, go out, have fun, engage in healthy social media use, stay positive , utilize technology when distance is a factor, have a big laugh.
Spiritual: Meditate, pray, reflect, engage in yoga, visit a meaningful site, do right by others, practice mindfulness , consider your higher purpose and meaning, look to your higher power for support, love one another, help those in need.
Explore more content like this article. SNHU Spotlight: Michelle Nachand, BSN and MSN Graduate Feb 14, Health. In order to truly thrive you need to be in the right environment whether that means inside a bustling coffee shop or in a tidy and quiet home office or any other place where you enjoy spending your time.
So, make sure you create the right type of environment to work for you. Remember, your environment should always motivate you rather than distract you or make you feel depressed.
Keep your personal spaces organized and clutter-free and maintain your environment just as much as you take care of yourself. But cultivating a healthy relationship with money is essential for our mental health as it helps eliminate stress and anxiety from our lives.
Financial self-care can also improve our positive mindset around money, so we feel more open to talking about it and feel less negative towards people who have lots of it! Social self-care is your ability to build and maintain healthy interpersonal relationships with others. Social connections help us to feel loved and less alone but are also essential in developing and improving our communication skills.
Reconnecting with old friends or simply building and maintaining healthy relationships with loved ones is a great way to maintain social self-care. Recreational self-care also means taking out time for fun! It is all about enjoying moments that bring you joy.
It is when you can find hope and peace in challenging situations. While the other areas of self-care are focused on nurturing your mind and body, spiritual self-care aims to nourish the soul.
It is different for everyone. Spiritual self-care practices help you tap into your inner being so you can find a deeper purpose and more meaning in your life. This area of self-care can also allow you to silence the outside noise so you can find internal calm and peace. Practicing Self-Care isn't just about spoiling yourself with a big treat or moment of luxury—like staying at a luxury hotel for the weekend, purchasing an all-new wardrobe, or opting for two desserts instead of one.
The art of self-care is much simpler yet internally nourishing and one that teaches us to put ourselves before others at times and not feel guilty about it. Self-care should be more of daily practice, often made up of small but impactful intentions, which help keep you energized, gratified, and able to show up for others.
It may not be easy for everyone to develop a self-care plan. So, if you are finding it difficult to manage or work out a routine and if you need support t alk to us. The compassionate team at Rocky Vista Health Center is always here to help you.
Creating a balanced and quality life is a continuous process but not out of reach. Contact us today! Fax:
What Natural vitamin sources self-care and why does it matter? Greenhouse gas emissions reduction includes all the Replenksh you do to take care Natural vitamin sources Rrplenish well-being in four rojtine dimensions — Replennish Replenish self-care routine, physical, psychological, and spiritual health. If you are rputine counsellor, Enhances exercise performance worker, therapist, health care professional, leader, educator, change agent, caregiver, parent, purpose-driven entrepreneur — a person who gives a lot of yourself in service to the well-being, learning, and growth of others in some way — self-care and care of others becomes an important balancing act. Self-care is essential for managing stress, preventing burnout, and mitigating compassion fatigue — all common occupational hazards for caring individuals. If we are working to support others to grow, how are we growing?
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