You must take care of yourself, be healthy, do your job, care for others, and help your loved ones. Currently, the world is experiencing an epidemic of anxiety and depression, according to experts. Thus, the phenomenon of self-care matters to our rescue.
Technology has altered our lives more stressful than ever (just think about how many emails arrive in your inbox every day). There is a feeling of loneliness and a lack of ability to slow down and unwind. As a result, even the simplest tasks can cause you anxiety and overwhelm.
What is Self Care
Self-care encompasses a broad range of activities and practices aimed at nurturing and preserving one’s physical, mental, emotional, and spiritual well-being. It involves taking deliberate actions to prioritize your own health and happiness, recognizing that caring for yourself is essential for leading a fulfilling and balanced life.
Organizations like World Health Organization often define self-care with a health-oriented perspective. But in reality, the term refers to some other things as well. Self-care means maintaining a healthy quality of life, cope with illness, being physically and mentally healthy, with and without external support. Every step you take to take care of yourself and your loved ones falls under this definition as well.
Some researchers have adopted an approach to emphasize the importance of self-care. According to them, the definition of self-care is the ability of individuals to promote physical and emotional needs, and how they interact with clinicians and health care systems to maintain these healths. For instance, a vaccine, a cancer screening, reading a favourite poem, listening to the favorite podcast, or taking prescription medication on time, are all aspects of self-care. Therefore, self-care ability depends on many factors and people.
Types of self care
Although the ultimate goal of self-care is to promote the overall wellbeing of a person, each type focuses on a specific aspect of well-being.
1. Spiritual Self-Care:
Spiritual self care is defined as beliefs and practices which become someone’s spiritual needs. All those activities that increase the answer to the purpose of life and connect with something greater than yourself fall under the umbrella of spritual self-care routine. It often includes practices such as meditation, prayer, or spending time in nature. This truly does wonders for your emotional health.
2. Social Self-Care:
Social self-care refers to building and fostering healthy and positive relationships with others. That can be spending enough time with family, friends, loved ones, engaging in social & community activities, and maintaining a supportive social network. The important thing is to schedule time in when you are busy, however hard it feels.
3. Physical Self-Care:
Physical self-care includes regular medical checks, health literacy, proper nutrition, exercise, and adequate sleep. In short, all those activites which promote physical health, decrease risk of illness, and involve taking care of the body.
4. Emotional Self-Care:
Emotional self-care is a way of managing your emotions in a healthy way. For example, practices like journaling and therapy that bring joy and relaxation. Your emotional well-being is your personal responsibility, even one small step in the right direction is a form of self-care. Often self-care interventions and help from different people in our personal life can help us feel so supported.
5. Mental Self-Care:
Mental self-care means fine-tuning your brain and helping your mind stay healthy. It is important to keep our minds sharp in order to make good decisions and perform well at work. Long-term brain health might also be enhanced by it. Mental well-being is so important especially when you also take care of others. Create your own self-care plan for all areas of your life.
6. Financial Self-Care:
Achieving financial self-care is essential for your overall well-being. By taking control of your finances, you can reduce stress, improve your financial health, and increase your peace of mind. Implementing good financial habits such as budgeting, saving, investing, and managing debt can help you secure your financial future and reach your financial goals. Prioritizing your financial well-being is a form of self-care that can lead to long-term stability and prosperity. Start your journey towards financial self-care today and enjoy the peace of mind that comes with financial security.
Other than these discussed above, there are few other types of self-care as well which we will discuss in some other blogs.
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Causes of Illness and Mental Issues
For optimal physical health, making informed choices and taking preventative measures is essential. These are the few causes of illness and mental health disorders.
1. Lifestyle Choices and Illness Risk
In determining a person’s susceptibility to various diseases, their lifestyle choices play a pivotal role. A poor diet, inactivity, and exposure to environmental toxins increase disease risk.
2. Chronic disease:
Health conditions that last for a long time, such as chronic diseases, can have a significant impact on overall physical health. For the control of symptoms and prevention of complications, chronic conditions like heart disease and diabetes require ongoing management. Although nowadays, healthcare systems are improved but in the same way quality of health is decreasing.
I was diagnosed with high blood pressure 17 years ago. What is helping me control it is a healthy diet, life satisfaction, close relationships, regular exercise and a good night’s sleep. The main reason and a risk factor was constant, stress. Now, I have self-care strategies to take care of my own health.
I have learned the hard way not to only on the health care system or health care provider but to take a stand for my well-being.
3. Nurturing the Immune System:
A person’s immune system protects him or her against infections and disease. Immune functioning is profoundly affected by factors such as nutrition, stress levels, and enough sleep. Little things really do add up when you commit to the practice of self-care. Taking care of your body in your daily life will increase your energy levels and will also help with disease prevention.
4. Screen Time and Blue Light’s Impact:
Smartphones and computers emit blue light that disrupts circadian rhythms, disrupting sleep. Thus the immune system and cognitive performance are negatively impacted by poor sleep quality. Taking an online self care course may also be beneficial to get the proper training of consistene efforts. Your own well-being will improve with regular self-care in your everyday life.
The 19 best self-care practices for the mind, body, and soul
You might not notice this at first, but over time you’ll feel a big difference in yourself. Try to follow at least five of the listed examples of self-care and self-care activities and let us know in the comments how they worked.
- Drink a glass of water: Dehydration can make you feel fatigued or anxious. Brighten up your day with a glass of water.
- Practice breathing: It doesn’t take much time to meditate. Take seven deep breaths over a period of a minute. Keep a record of how you feel before and after.
- Clear a spot: We often think more clearly when our space is organized. Whether it’s your nightstand, desk, kitchen counter, or sofa, declutter it.
- Accept an offer of help: Even when we are craving support, we are prone to turning down help automatically. Say yes to the next offer of help, no matter how small.
- Write it down: Keeping a journal can be therapeutic. Write down your feelings, anything that worries you, or even your dreams for a few minutes. There is no need for perfection. Clear your mind by setting a timer.
- Water your plants: Being in touch with nature and caring for plants keeps us present. Plants boost creativity, cognition, and stress reduction, according to research.
- Simplify your choices: Make a decision on one meal that can be streamlined. Every day, make a habit of tasty and healthy eating. Make healthy lunches for a week or replace breakfast with nutrient-dense smoothies.
- Outsource something: If you’re dreading a chore like cleaning or lawn care, call or book an appointment online. Take advantage of the newfound time you have.
- Take a shower: A quick shower can make almost anything better. Enjoy the hot water while using all your fancy products.
- Take a power nap: Mood, productivity, and focus are all affected by fatigue. Take a short nap before your morning coffee to improve your overall health.
- Read a book: No matter what kind of book you’re reading, reading is a great way to get rid of stress.
- Curate your social media: Don’t follow negative people or mute them. Some apps allow you to block certain topics and terms, and even delete whole platforms. Social well-being matters a lot.
- Plan a vacation. Imagine yourself traveling somewhere. Even if it isn’t in your budget yet, you can still have fun choosing accommodations, activities, and even clothes. Taking a trip is most enjoyable when you are anticipating it.
- Move your body. It doesn’t take ninety minutes to reap the benefits of yoga. Take some time to stretch or breathe on your mat (don’t forget to do savasana).
- Pick up something you loved again. How did you relax or light up when you were a kid? Take an hour to get back into it, regardless of how rusty you are.
- Visit somewhere scenic. Spend some time enjoying nature in a park or scenic overlook. A picnic is a great way to spend time with a friend and come out of social isolation.
- Work from another location. Take a break from your daily routine. Bring your lunch and laptop and work from a cafe, diner, hotel room, or even the beach (if you have WiFi). By doing so, you will also get some new ideas to increase your income level.
- Do some inner work. Having a non-focused mind makes your brain work harder. Working on your inner self improves work-life balance and your ability to learn and produce at work.
- Give back. Invest a day in a cause that means a lot to you. Organise a fundraising event or volunteer.
Self-care is crucial for maintaining overall well-being and can take many forms, ranging from simple activities to more complex routines. Social workers often emphasize the importance of self-care as a broad term that looks different for each individual. Taking care of oneself not only benefits personal health but also contributes to a more resilient healthcare system. The National Institute of Mental Health highlights the benefits of self-care, which can include a balanced diet, managing compassion fatigue commonly experienced by health professionals, and addressing mental illness in young people.
Creating a self-care plan involves considering various aspects of life, such as physical activities to meet physical needs, building healthy relationships, and seeking the support of a healthcare provider or close friend when needed. Engaging in physical activities, like going for a walk or enjoying a bubble bath, can help in the short term, while developing a holistic approach to self-care ensures that all aspects of life are considered.
It is essential to prioritize your own needs, especially in areas where individuals may lack access to universal health coverage, to prevent negative consequences and promote well-being from a physical health perspective. By incorporating different aspects of self-care into your daily routine, you can better take care of your own self-care matter and be more prepared for the next day.
