Self-care is something everybody talks about, but few people get it right.
Self-care is about taking care of yourself. This includes all aspects of yourself: mind, body, and spirit. Practicing self-care is essential for a life of vibrant health and well-being.
Although self-care sounds simple in theory, it’s not always easy for everyone to practice. Many of us struggle to find the time – and when we do prioritize time for ourselves, we struggle to relax effectively. Here are seven steps to practicing effective self-care.
1. Block out some “me time”
Self-care requires time. Set aside some distraction-free time to work on self-care.
This can look like actually taking your lunch break (instead of eating at your desk while reading emails), waking up a few minutes earlier to meditate, or skipping those late-night Netflix marathons so that you can practice a decent bedtime routine.
2. Avoid following the crowd
The self-care activities that work for one person might not work for the next.
If your friend loves doing yoga for self-care, but you find it boring, it’s okay to skip it. If your coworker unwinds with a facial but you’re not really into skincare, it’s fine if that’s not a part of your routine.
Self-care doesn’t have to be aesthetically pleasing and Instagrammable to be effective. Sometimes, self-care looks like doing laundry so that you don’t have to stress about running out of clean clothes. It can look like keeping your finances in order so that you feel less anxious about planning for your future.
Effective self-care is unique to your needs and wants. Take some time to figure out what works for you!
3. Create a list of self-care activities that work for you
Once you’ve figured out what you enjoy doing, write it down. Keeping a mental list might work, but when you’re exhausted, upset, or ill, it’s not always easy to remember what perks you up.
Whether it’s written in the back of your planner or typed in your phone’s Notes app, a list of self-care activities can help you incorporate more relaxation into your routine.
Here’s an example of a self-care activity list:
- Walk in nature
- Video call a good friend
- Take an epsom salt bath
- Dance like nobody’s watching
- Journal stream-of-consciousness style
- Listen to an inspiring audiobook or podcast
When you have a few precious minutes to yourself, take a look at the list and choose an activity.
4. Find ways to incorporate those activities into your routine
Now it’s time to figure out when and how to do those activities.
Can you journal or take a walk during your lunch break? If running with your dog always replenishes your energy, can you set time aside Saturday mornings for this? If you love unwinding with knitting, can you fit in a few minutes in the evening? If meditating soothes you, can you do a five-minute meditation in the car before you go into work?
If your self-care list includes chores – how can you ensure these are done? Perhaps you can get into the routine of cleaning while listening to an inspiring audiobook or podcast.
5. Practice mindfulness
Mindfulness isn’t an activity – it’s a way of doing activities.
When you do something mindfully, you’re paying attention to the present moment. Instead of worrying about work or getting distracted by stressors around you, you’re focused on what you’re doing.
It’s not always easy to be fully present. You can practice mindfulness by trying to savor the here and now while doing self-care activities. When you go for a walk, for example, pay attention to the sounds and sights around you, the feeling of the wind or sun on your skin, and the motion of putting one foot in front of the other.
Mindfulness helps us fully enjoy whatever it is we’re currently doing. It can help you put a pause on racing thoughts so that you can relax and unwind during self-care time.
6. Journal, journal, journal
We mentioned journaling before, but it bears repeating. Journaling is a simple, science-backed way to practice effective self-care. Research shows that regular journaling can help you process emotions, reduce stress, and discover your values and identity.
You can journal stream-of-consciousness style, which is where you simply write down whatever pops into your head. You could also use a journaling prompt if you need inspiration.
And remember, you’re only journaling for yourself. Your handwriting doesn’t have to be neat and your grammar doesn’t have to be perfect! Don’t overthink it – just do it.
7. Be kind to yourself
This is a self-care hack that you can apply 24/7.
We all have that voice inside our heads that tells us that we’re not good enough. Self-doubt can leave you overthinking your choices, comparing yourself to others, and underestimating your own value.
Learn to be kind to yourself. Ask yourself: “Would I talk to a friend the way I’m talking to myself right now?” If your answer is, “No, that would be cruel!” it’s a sign you need to be more self-compassionate.
Try to identify negative self-talk and replace those overly critical thoughts with fair, compassionate self-talk. Self-compassion is truly at the root of all self-care, and once you start practicing it, you’ll reap the rewards in all aspects of your life.
Health Coaching can guide you on a transformative journey of self-discovery to true health and well-being.
Book a Discovery Call with one of our Health Coaches today.
