The main purpose of cultivating regular self-care practice is to restore balance in one’s life. Self-care can be defined as engaging in activities that help replenish the mind, body and soul. There are many stressors which bombard us regularly in our daily lives. We live in a fast paced, modern world where people are simultaneously disconnected from loved ones geographically whilst maintain hundreds if not thousands of connections virtually. With the introduction of more advanced technology there is enhanced flexibility with work, whilst due to that same technology we can never switch off from work. We live in a time where we have more leisure time and recreational options than previous generations yet we feel as if our To Do lists are never ending. In order to combat the constant stressors we face and shield ourselves from experiencing burnout, depression or anxiety, it is imperative we cultivate healthy, enriching self-care practices.
Social media, through channels such as Instagram and YouTube, has created a somewhat skewed, commercial view of what self-care ought to look like. Whilst having spa days, bubble baths, going on yoga retreats or flashy holidays can constitute a form of self-care; it is by no means a necessity when creating a self-care practice that works for you.
Self-Care and the Body
As part of a healthy self-care routine, it is vital to start with the body. Through regular movement you are able to improve blood circulation as well as produce endorphins which are known to enhance mood. Exercise does not have to be high impact or in a gym. It can be a leisurely stroll or an evening swim. Through maintaining a regular exercise routine, it is also likely that this will improve your sleep schedule. Regular sleep (approximately 7-8 hours for adults) has been shown to reduce stress levels in the body. Moreover, maintaining a healthy diet with minimal processed food can enhance immunity and well-being.
Self-Care and the Mind
Stimulating the mind is an important aspect of self-care. Some may think that binge watching a Netflix series constitutes self-care because it is relaxing. However, studies show that mood actually decreases with longer time spent watching TV shows. Moreover, watching TV is a passive process and does not bring any benefits to you physically, mentally or emotionally. That being said, you should not feel stressed or forced to engage in something as part of self-care. For instance, reading an arcane, intellectual 50 page article about the ecosystem would not necessarily be considered self-care if you feel forced and demotivated when reading it. Instead, in order to cultivate the mind, you may look into hobbies or activities you find inherently enjoyable, such as journaling daily, reading a novel or investing in education and studying topics you find interesting.
Self-Care and the Soul
Taking care of your soul is akin to nurturing spiritual practices. This can be done through meditation and mindfulness practice. You can record things you are grateful for to help foster an appreciation for what you have in life. Practicing yoga regularly and taking walks in nature are found to be highly beneficial in regulating mood and reducing stress.
A common thread with the above activities is that they are active processes. Self-care is not a passive process. The focus is on enhancing well-being and living a more balanced life rather than being reactive and focusing on how to remedy problems after they occur. It needs to be developed through regular practice and determination. This can be done through incorporating self-care into your daily To Do lists and routine. It is also helpful to tell people about the activities you plan on doing and see if anyone is willing to go on the same journey with you whereby you can serve as each other’s accountability partners.
Self-Care and Your Goals
Truly successful and effective self-care practices should also naturally tie into your short term as well as long term goals. By working towards your goals and reaching milestones, you feel a sense of success and achievement. For example, if your goal is to become more physically fit, through exercising regularly and eating well, you will be able to accomplish this. If you want to find a different job in another field, it is important to invest in yourself, perhaps through taking courses or training in that field. True self-care goes beyond simply relaxing. It involves making the hard decisions and ensuring that your goals and the life you are living is in alignment with who you are as a person. It is therefore important to consider what your goals are in terms of starting a family, your career, your hobbies and self-development.
Self-Care and Society
Although self-care puts the onus of responsibility on the individual, in order to be truly successful, it needs to be part of a wider scale movement. Self-care practices need to be incorporated into schools, the education system as well as the workforce. Basic ergonomics needs to be taken into consideration when evaluating working conditions. The set-up of the company, the layout of the office space, the way compensation as well as what types of reinforcers and rewards are used and when are important to take into consideration when trying to enhance employees morale and well-being. On a more individual level, it is important to set boundaries for yourself so that work does not encroach upon your time spent at home or with your friends and family. More open and honest conversations between employees and management need to take place in order for this to happen.
Companies as well as the education system would benefit from taking on board practices that enhance well-being and promote self-care. Employees and students would be more likely to be motivated to work. With effective self-care practices, research show that individuals are less likely to succumb to stress related problems, such as anxiety and burnout. They will be more adept at building resilience in the face of adversity as well as enhancing feelings of compassion and empathy. As part of self-care, it is crucial to develop relationships and build stronger connections between people. This enhances self-esteem and confidence. By engaging in regular self-care, individuals also tend to be more skilled at setting realistic goals implying that they are more in tune with themselves and their capabilities.
Conclusion
Given all the benefits there are to regular self-care, it is crucial to cultivate self-care practices on the individual but also societal level. It is important to recognise the need for a sustainable work-life balance. If you are looking for a place to start with your self-care practice, re-evaluate your priorities and To Do Lists. See what you could cut, what you could keep and what you could add. What you are left with should constitute a healthy balance between the necessary things you have to do, such as your work, as well as the activities that help you grow and develop, instilling a sense of tranquility into your life.
References
Virtue, Shannon & Sweeney, Alison & Popick, Victoria & Wesley, Kimberly & Bordfeld, Amanda & Fingerhut, Randy. (2012). Self-Care Practices and Perceived Stress Levels Among Psychology Graduate Students. Training and Education in Professional Psychology. 6. 55-66. 10.1037/a0026534.
TEDxHiltonHeadWomen. (December 2018). Susannah Winters: Self Care: What It Really Is. Retrieved May 4 2020, from https://www.ted.com/talks/susannah_winters_self_care_what_it_really_is
