Buzz
Self-care is important, but it shouldn’t feel overwhelming. Learn to manage your physical, mental, and emotional well-being so that you can enjoy life to the fullest and reduce the risk of health problems in the future. By doing things like getting enough sleep and setting healthy boundaries, you'll be pleased with the positive changes in your life when you prioritize your health.
Steps
Pay attention to your mental and emotional needs
Make time to “check in” with yourself every day. Whether you enjoy journaling or making lists, spend a few minutes at the end of the day reflecting on what went well, how you're feeling, and what might be bothering you. If you're not into writing, take a moment to sit quietly and think about the events of the day. Here are some questions to ask yourself:
- What made me happiest today?
- What are the positive things in my life?
- What am I hesitating or procrastinating on?
- If I had more time, what would I do?
- Is there anything negative I can eliminate from my life?
Add more joy to your life to feel more complete. Instead of focusing on what you lack, focus on what you have. Strive to collect positive moments every day; you can even create a “joy list” to jot down moments that brought you happiness throughout the day.
- Additionally, make time for activities that bring you joy, such as listening to music, dancing, cooking, reading, or joining a yoga class. Prioritize these activities so your days are filled with joyful experiences.
- Similarly, laughing every day is also an excellent way to boost your emotional health. Surround yourself with people who make you laugh or watch a fun movie or stand-up comedy to treat yourself with laughter therapy.
Set time and space boundaries to take care of yourself. This could involve setting limits between yourself and others, or creating boundaries to protect your time for self-care. Here are some common ways to establish healthy boundaries in your life:
- Manage work stress by checking your email only twice a day instead of constantly checking for new messages.
- Turn off your phone when spending time with loved ones to stay present in the moment.
- Keep a safe distance from people who are emotionally dependent on you or take advantage of you.
- Ask friends to text or call before meeting you instead of showing up unexpectedly.
Learn how to say “no” so you don’t waste too much of your time. When someone asks for your help, take a moment to listen to your intuition and check your schedule to see if you can commit to it. If you can’t help, you can say, “Thank you for thinking of me, but I can’t accept this time” or “I wish I could help, but I’m really busy for the next two weeks.”
- One question to ask yourself before committing to anything is: “What would I have to give up if I take this opportunity?”
Reduce stress in life so you can enjoy life. Chronic stress can affect your physical, mental, and emotional health. To reduce stress, you also need to take care of your body, such as exercising or getting a massage. Additionally, you can meditate, avoid stressful situations, or learn how to manage your time.
- For instance, if you often stress about being late, try setting your alarm 10 minutes earlier than when you need to leave the house.
- Perhaps you can’t always avoid stressful situations, so focus on what you can control. For example, while you may not be able to escape a stressful job, you can set limits so that work doesn’t consume too much of your time.
Stay connected with friends to build a strong support network. Relationships are crucial for your physical and emotional health, so don’t neglect your friends, even when life gets busy. Keep in touch with a variety of people by chatting on the phone or meeting in person, sharing, listening, and enjoying each other’s company.
- If it’s hard to meet up with friends due to a busy schedule, send a text or make a phone call to let them know you’re thinking of them and want to stay connected. You could schedule breakfast together before work or even run errands or study together.
Learn new things to keep your mind happy. A curious and challenged mind is healthier than a bored one. Start a new hobby, learn a new language, travel to a place you’ve never been, sign up for a class at a local educational center, get active at the gym, or explore something you’ve always been interested in.
- The internet is a great resource for learning new things. You can find blogs, videos, websites, and how-to guides on nearly anything you want to learn.
- If you start something new and don’t feel excited, that’s okay! Don’t force yourself. Let go and focus on something else.
Speak kindly to yourself to create positive outcomes. Pay attention to what the voice inside your head is telling you—it’s often hard to hear! Doubts, insecurities, and self-criticism are things everyone experiences. Recognize what you’re telling yourself and replace it with positive affirmations.
- For example, if you think to yourself, “I’m stupid, I can’t do this,” try reframing it to “Challenges are normal, and I can handle difficult tasks.”
- If you say negative things about yourself and your personality, try focusing on what you love or want to love about yourself. For instance, instead of saying, “I’m fat and ugly,” say “My body can do amazing things, and I’m grateful for it.”
- It will take time to stop speaking negatively about yourself, so be patient with yourself. Small steps can really lead to significant changes in your life.
Take a break from electronic devices to reduce stress and practice mindfulness. Constantly being connected with others can be both beneficial and harmful; sometimes, it’s better to disconnect, regain balance, and reconnect with the world around you. Try ‘disconnecting’ for a day or a set period of time by turning off your phone, TV, and closing your laptop. Your mind will start to relax, and you’ll likely find that problems feel more manageable than you thought.
- You can also try a ‘light disconnect’ by turning off your phone an hour before bed and only turning it on an hour after you wake up in the morning.
Suggestion: Challenge yourself to refrain from using electronic devices one day a week for a month. At the end of the month, assess how your stress level has changed.
Seek professional help if your health issues are impacting your life. You may need to ask friends or family for support, or you might need to consult a professional to overcome anxiety or depression. Don’t feel ashamed to ask for help—remember, you’re doing what’s best for yourself, and everyone occasionally needs assistance.
- Asking for help could simply mean asking someone to help you complete a project, buy groceries, or babysit so you can have some alone time.
- If emotional and mental health issues are affecting your work, making it hard to get out of bed in the morning, or causing you to lose interest in things you once loved, schedule an appointment with a professional to get the support you need.
Focus on taking care of your physical health
Exercise 4-5 times a week to keep your body healthy. If you're not in the habit of working out, start by adding a few 30-minute sessions to your weekly schedule. You can do activities you enjoy like walking, jogging, cycling, weightlifting, swimming, or playing team sports. Your body will gradually become stronger, and the endorphins will boost your emotional health.
- If you find it hard to make time for exercise, try adding it to your personal schedule to make it consistent. Treat your workout time like an important meeting or a date with someone.
Stay hydrated by drinking 8-10 glasses of water a day. Water offers numerous benefits for your body! Drinking enough water each day helps your body function efficiently, keeps your skin healthy, and keeps you energized and alert.
- Try drinking a glass of water every morning when you wake up to start your day off right.
Tip: Download a water-tracking app on your phone to monitor your daily water intake. This will help you identify when you're drinking too little water.
Ensure you get enough sleep to keep your body in top condition. Teens need 8-10 hours of sleep every night, while adults over 18 should aim for 7-9 hours. Go to bed and wake up at the same time each day to develop a routine.
- Set a reminder about 30 minutes before your bedtime. When it goes off, turn off all electronic devices and do any necessary tasks to start relaxing your mind and body.
- Create a dark and cool environment in your bedroom so you can sleep soundly.
Take breaks when your body is tired. It's completely normal to feel pressured and push yourself to be productive even when your body is signaling the need for rest. When you're feeling exhausted, it's important to proactively take time off, whether that means canceling plans for the evening to relax at home or scheduling a day with no plans at all.
- If you keep pushing yourself when your body needs rest, your immune system will weaken, making you more prone to illness. Additionally, both your body and mind will not be able to perform efficiently without adequate rest.
Maintain good personal hygiene to feel better inside and out. Regular hygiene practices help prevent future health issues. Aim to follow these daily hygiene habits:
- Oral hygiene: Brush your teeth at least twice a day, floss once daily, and get regular dental check-ups.
- Body hygiene: Take a shower daily and use deodorant.
- Hand hygiene: Wash your hands after using the restroom, touching dirty surfaces, and before and after handling food.
Pamper yourself with special self-care routines. Using hair masks, face masks, grooming your nails, taking relaxing baths, going to a spa, getting massages, and similar activities are great ways to relax your mind and body. You can either book an appointment with a professional or enjoy these at home.
- Try doing something special for yourself once a week to give you something to look forward to.
Avoid unhealthy habits such as smoking and drinking alcohol to feel better. If you want to break bad habits, start by listing the reasons why you want to stop. Tackle each habit one by one, and try replacing them with healthier alternatives.
- For example, instead of stepping outside to smoke and relax, take a 5-10 minute walk. Or, try drinking an extra glass of water after each alcoholic beverage to prevent overconsumption.
- If you're struggling with addiction, speak with a professional to learn specific methods to quit.
Take care of your body by eating healthy. Rather than categorizing foods as 'good' or 'bad,' focus on eating what makes your body feel energized and strong. Typically, incorporating fruits, vegetables, protein, and calcium into your diet helps your body function better. If you have allergies or dietary restrictions, be mindful of those as well.
- If you struggle with meal preparation, try planning your meals for the entire week. Write down what you want to eat for breakfast, lunch, dinner, and snacks, then head to the grocery store to make sure you have everything you need.
- Remember, there's nothing wrong with indulging in a snack, whether it's a rich burger or a delicious piece of chocolate. Just balance those treats with healthy choices so your body doesn't become sluggish.
Advice
- Take care of yourself whenever possible. If you have 15 minutes to spare, take a walk around the neighborhood or enjoy a cup of tea. This way, even on busy days, you can still find a moment to nurture yourself.
