In spite of what we are brought up to believe, self-care is not synonymous with self-indulgence or being selfish. Self-care means taking care of yourself so that you can be present, and healthy. The long term effects of the Covid pandemic is that we have all become aware of the necessity of addressing our mental health. People are feeling more anxious and overwhelmed. Self-care is anything you do to take care of yourself so you can stay physically, mentally, and emotionally well. Its benefits are better physical, mental, and emotional health and well-being. Research suggests self-care promotes positive health outcomes, such as fostering resilience, living longer, and becoming better equipped to manage stress. Engaging in self-care regularly could help you put your best foot forward. When we are regularly taking care of ourselves, we are better able to react to the things that go on in our lives. It’s something we do to maintain positive well-being. When self-care is regularly practiced, the benefits are broad and have even been linked to positive health outcomes such as reduced stress, improved immune system, increased productivity, and higher self-esteem.
The Effects: How Self-Care Benefits Your Health and Well-Being
Many common self-care practices have been linked to longevity and other positive health outcomes. There's a lot of research, for example, showing that things like exercise, yoga, and mindfulness are supportive of mental and physical health, she says.
An article published in January 2020 in JAMA noted that longevity in the 21st century depends on abiding by healthy practices — such as exercising, not smoking, and following a healthy diet — and also embracing a positive lifestyle all around. Paying attention to your well-being involves asking yourself big questions (such as "What brings me satisfaction?"), and then finding ways to get there, according to that report.
The following self-care practices have been well-researched and linked to a longer life:
Exercise People who exercised between two and eight hours per week throughout their lives reduced their risk of dying by 29 to 36 percent, according to a March 2019 study published in JAMA Network Open
Finding Purpose According to the researchers behind a May 2019 study published in JAMA Network Open, having a strong life purpose was associated with decreased mortality rates.
Diet Eating a diet filled with five servings of fruits and vegetables per day was associated with a lower risk of mortality, especially from heart-related issues, according to a July 2014 study published in The BMJ.
Sleep A study published in September 2017 in the Journal of the American Heart Association found too-little sleep (less than seven hours per night) was linked with higher mortality rates, though too-much sleep wasn’t healthy either.
Getting Outside According to a 2019 study published in Lancet Planet Health, spending time in green space is associated with a lower mortality rate
Types of Self-Care
There are a few different categories of self-care:
Emotional self-care, positive self-talk, saying “no '' to things that cause unnecessary stress, giving yourself permission to take a pause, or setting up a weekly coffee date with a friend as examples of emotional self-care.
Physical self-care, establishing a sleep ritual, adopting an exercise routine you enjoy, choosing healthy and nourishing foods over highly processed ones are prime examples of physical self care.
Spiritual self-care includes attending a religious service, spending time in nature, meditating, incorporating regular acts of kindness into your day, or keeping a gratitude journal
How to Start a Self-Care Routine
To get started with a self-care routine:
Determine which activities bring you joy, replenish your energy, and restore your balance.
Start small by choosing one behavior you’d like to incorporate into your routine in the next week.
Build up to practicing that behavior every day for one week.
Reflect on how you feel.
Add in additional practices when ready.
Practicing self-care doesn’t need to be an arduous practice. Here are a few ideas to ease you into your self-care journey:
Start each day by paying attention to your breath for five minutes and setting intentions for the day.
Eat breakfast.
Reflect on what you’re grateful for each night.
Put your phone on airplane mode for a half hour each night and release yourself from the flurry of notifications.
Call a friend just to say hello.
Take up a relaxing hobby.
Pick a bedtime and stick to it.
If you read this and feel overwhelmed from the notion of establishing a self-care practice, it's best to get help and support. There may be barriers to caring for yourself from past trauma, mental health issues, or family situations that may be making it more challenging to get started. I am available to assist you in creating a safe space to begin your self care journey. For a free consultation, I can be reached at ( 718) 306- 9798.
To Your Health & Happiness,
Aletha
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