Self-care has become quite the buzz word in today’s wellness industry. I recall when I used to be asked about my self-care practices in graduate school and I simply responded, “Zumba,” as if it were that simple. Often times, I see self-care harnessed against people, used to market brands and make individuals actually feel worse that they are not participating in yoga at dawn. Self-care is a multi-step process that is mindfully practiced everyday to build balance in several domains. Furthermore, it should be truly accessible and meaningful to you, and not an unrealistic expectation that leaves people feeling worse, instead of better.
Self-care practices should be built on 5 daily pillars:
- Physical activity and movement
- Creativity
- Productivity
- Rest and relaxation
- Social connection
Let’s dive in. I will explain what each pillar is and give examples on how it can be applied to daily life.
Activity and Movement
Physical activity has been shown to be one of the best things we can do for our mental and physical health. Research shows that regular physical activity can help treat mental health conditions such as anxiety and depression and can be just as effective as medication.
It is important to know that physical movement does not have to be militant. If you love a rigorous workout, by all means keep doing it! But if you find yourself daunted by the idea of a high intensity workout then you are less likely to actually maintain the practice and make it a habit. Ask yourself, what do I like physically that makes me feel good? It could be stretching, walking, gardening, or even cleaning the house. Anything that gets your body in motion and the blood pumping through your veins.
Creativity
It is important to tap into all parts of our brains and connect with ourselves on multiple levels. Unfortunately, creativity is often not held as a necessity in the way that it should be. Often times, people are praised for productivity, hard work, and discipline. Seldom do we get the encouragement we need and deserve to let out minds wander into a different sphere and to really get in touch with our creative side.
Creativity can mean a variety of different things. There are the arts, such us painting/drawing, singing, or writing. These are wonderful outlets and even if you’re not “great” at it, exploring this side of yourself can be meditative and freeing. But let’s get even more creative with creativity. What about cooking? Playing around with a recipe or getting immersed in baking a cake can have the same result. How about gardening? Playing around with different designs, styles, and colors is extremely creative. It does not have to look good; the practice just has to feel good.
For me, I like to write. Something about putting pen to paper and capturing an emotion or an experience fills my soul in a different way. I encourage you to find something that taps into your soul like this. Try different things, talk to friend, talk to a therapist, see what really gets your creative juices flowing.
Productivity
We all know that great feeling of accomplishing something productive. This does not mean your whole world has to be work, work, work – but daily doses of accomplishment can feel so darn good. Productivity is not an 8-hour work day, in fact I might argue that an 8-hour work day accomplishes the opposite (but that is a blog post for another time). Ask yourself this, have I worked on or finished a project that needs to get done? Did I clean the house? Did I send off those letters to my friends that have been sitting on the night stand? Completing these little things can make us feel so good! It is often a tangible accomplishment that gives us a feeling of forward momentum in life. You don’t have to do them all at once but a little bit each day. And then, we can dive into rest.
Rest and Relaxation
It is so important to rest! Many unhealthy habits are developed by not having proper times to let your body and mind relax and recover from life stressors. It is important to create daily routines that foster this. Rest might include a 20-minute cat nap in the afternoon or a cup of warm tea while reading a book. But rest especially needs to come in the form of good sleep hygiene. This includes a regular night time schedule, limited use of screens, and a solid 7-9 hours of sleep.
Relaxation looks similar to rest and there is a fair amount of overlap between the two. I would argue that reading, enjoying a comfort show or sitting in the sun are both restful and relaxing. Where they differ is that relaxation might include some more mindfulness practices that intentionally clears stress from your body. I encourage relaxation in many forms and for it to be guilt free. If at the end of the day you want to watch your favorite show or movie, please do so. Make it even better and add a soft, fuzzy blanket, dim the lights, and just let yourself be. In these times, do not fuss over all the things you could be doing. Your brain and body need time to reset.
Social Connection
As humans, we are deeply social creatures. It is important to find ways to connect with our peers and loved ones on a regular basis. This can sometimes feel overwhelming in a fast-paced world. The last thing I want is for a lunch date to feel like a chore. So, find little ways to ensure connection is built into your day-to-day. This might include hugging your partner, sending a text to a friend, or a quick call to your family. Increased connection has profound mental health benefits including a boost in mood and energy, fewer trauma responses, and an overall feeling of contentment. Social connection can stave of feelings of loneliness and increase the opportunities to share life experiences and vulnerabilities.
Conclusion
The 5 pillars of self-care should be built into your daily routine in really manageable ways. It is important to find outlets for each that are easy to accomplish and to maintain, as this will build a life-long habit and boost your overall wellbeing and health.
Therapy can sometimes be a good resource to enhance your self-care. If you are interested in how this might help, contact us today and speak with a licensed counselor.
CCC offers therapy for adults, teens, and couples. We treat depression, anxiety, trauma and more.
