Self-care is essential at all times, and these self-care suggestions can help you get started.
This phrase keeps popping up on Instagram feeds, blogs, and magazines throughout the world – accompanied by photographs of fantastic bubble baths and freshly made beds, of course.
But, exactly, what is self-care? And why should we be doing it in the first place?
Self-care is about much more than taking a hot bath and going to bed early. It refers to a variety of activities that are done with the goal of decreasing stress, increasing energy, and improving health.
It’s not about being selfish when it comes to self-care. It’s about making time for yourself and appreciating how vital it is for your physical, mental, and spiritual well-being.
In a society where we are constantly attempting to please others – whether our job, family, friends, or a variety of other individuals – Agnes Wainman has described the practice as “something that refuels us, rather than depletes us.”
Why should we make self-care a priority?
Well, it has the potential to be extremely beneficial to our physical health.
The body’s fight or flight reaction is turned off by the “relaxation response,” which is triggered when we accomplish the actions listed in this article.
Our blood pressure and pulse rate are reduced, our digestive system can work normally, and our adrenaline and cortisol hormone levels can return to normal.
Self-care is essential for the proper management of depression and anxiety disorders in terms of our mental health. Finally, taking care of ourselves helps our connections with others.
By practicing self-care, we may avoid emotional burnout, increase our self-esteem, and eliminate emotions of resentment, making us better equipped to relate to and care for others.
That’s why we’ve compiled a list of 15 easy self-care ideas to help you live a better, happier life.
Continue reading to learn about tiny changes you can make to help your mind, body, and soul.
“Self-care” is defined by Cecilia Tran as “giving yourself permission to pause.”
“Self-care entails allowing oneself to take a break.” Cecilia Tran (Cecilia Tran, Cecilia Tran, Cecilia
1. Drink a Glass Of Water First Thing In the Morning.
We are all dehydrated because we do not drink enough water. The Institute of Medicine suggests that we drink 10 cups of water per day, yet the majority of us only manage 1.8 cups.
That’s a tremendous difference, and it basically indicates we’re not drinking nearly enough to keep our bodies functioning at their best.
As a result, almost 75% of Americans are chronically dehydrated on a daily basis without even realizing it.
Dehydration makes us physically and psychologically fatigued, and it has a negative impact on our performance. Drinking too little water can cause brain fog, irritation, and a decline in cognitive performance.
Headaches and dizziness can both be caused by dehydration.
The best method to start battling the symptoms of dehydration is to drink more fluid, but not all fluids are created equal.
Avoid high-sugar liquids like fruit juice, as well as tea, coffee, soda, and alcohol.
Drinking clean water is the best way to stay hydrated, and starting each day with a glass of water is one of the best and most easy forms of self-care.
That way, before you do anything else, you’re preparing your body to get the nutrients it requires to perform optimally.
Purchase a reusable water bottle and make it a habit to drink enough water. It may seem challenging at first, but as you get into the habit of staying hydrated, you’ll notice the benefits: greater energy, clearer skin, less bloating, and fewer headaches.
Related: Getting Rid of Jet Lag
2. Enroll in a New Class
Trying something new, whether it’s pilates or yoga, a gym class, or a language program, can provide a significant boost.
Your brain, like the rest of your body, is subject to the “use it or lose it” principle, which means it thrives on new challenges.
Taking a new class, learning a new language, or picking up a new skill are all things that our brains enjoy.
The best technique of self-prevention for diseases like dementia and Alzheimer’s that can impact us as we age is to constantly challenge our brains to learn new things.
Fitness courses can help us meet new people who share our aims, and yoga’s advantages – sleeping better, lowering stress, breathing better, and improving our immune system – are all intimately tied to self-care.
Learning new languages from home has never been easier thanks to software and applications.
Have you ever wished to learn Italian, brush up on your Mandarin before a business trip, or speak like a movie American? In only a few minutes, you may download software like Babbel and begin learning a new language!
To attempt anything new, it doesn’t have to be a new year, month, or even week.
It’s never too late to learn anything new, whether you’re starting from scratch or returning to something you gave up a long time ago.
“Make the time to close your eyes and breathe,” Morgan Harper Nichols says about self-care.
“Take a moment to close your eyes and take a deep breath.” Morgan Harper Nichols (Morgan Harper Nichols) (Morgan Harper Nichols)
Related: 7 Toxic Thoughts to Drop Immediately
3. Make a Food Plan Over the Week.
Many of us are aware that we could and should eat more healthily. In fact, among individuals who make a New Year’s Resolution in January, decreasing weight is one of the most common options.
However, 80% of resolutions fail within six weeks, which means that those of us who pledge to alter our diet, eat healthier, and lose weight by Valentine’s Day will have failed miserably.
The reason so many resolutions fail is a lack of planning, not a lack of motivation.
We know we should consume better, healthier foods, but whether we are at our desks or out and about, we find ourselves going for the easy alternative.
Take one day every week to create a nutritious meal plan instead of relying on pre-packaged or fast food options.
The key to success, according to Peter LePort M.D., Medical Director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center, is adequate planning. “By pre-planning your meals, you can often avoid impulse, ‘pressed for time’ purchases” — you know the ones we’re talking about: fast food drive-thrus, candy bars at the cash checkout, or office doughnuts.
One of the most effective kinds of self-care is making a weekly meal plan.
Once a week set aside time to draw down a specific plan of attack to help you feel more prepared and keep on track. Allow room for snacks, and never shop for groceries when you’re hungry.
Make a list of what you want to buy and stick to it. You’ll consume healthier foods, have an easier time saying “no” to unexpected temptations, and you might even save money!
Maya Angelou’s self-care advice against a backdrop of a Bordeaux vineyard
“Everyone deserves a day off where no problems are tackled and no answers are sought. Maya Angelou says, “Each of us must withdraw from the caring that will not withdraw from us.”
4. Dedicate 5 Minutes to You
Because we are so used to noticing and meeting the needs of others, this may be the most difficult thing on the list. Self-care, at its core, is about taking time for ourselves in order to improve our physical, mental, and spiritual wellness.
Making time for yourself every day is the first step.
Take 5 minutes to just be, whether it’s first thing in the morning over coffee, at the conclusion of the working day, or before you go to sleep at night.
Put your phone down, pause what you’re doing, and sit quietly with your own thoughts.
Take a few deep breaths to decompress and let go of all that has happened thus far today.
According to author Alexandra Elle, there is a misperception that “self-care has to be expensive and fancy, but it doesn’t.” She reminds us, as the author of Growing in Gratitude, that self-care can be as easy and crucial as taking time to breathe.
We are conditioned to prioritize the needs of others over our own.
Every day, taking 5 minutes for yourself serves as a reminder that we can’t serve others from an empty cup. We can only serve others from the overflow if we work on filling ourselves up.
Tips for happy friendships on self-care
5. Self Medicate From Social Networks
Are you intrigued by the thought of turning off in the hours leading up to bedtime to combat the negative effects of blue light?
Why not take it a step further? In 2016, an estimated 196 million people in the United States used social media in some manner, with many of us using it on a daily basis.
Why not take advantage of the opportunity for a detox if you’re weary of seeing the same old repeated news, fashion pictures, or photos of celebrity pets?
Switching off from Instagram, Facebook, or Twitter — or all three – is one way to start a social media detox. Many of us use social networking websites to pass the time, but there are so many more productive things we might be doing with all those lost hours perusing.
Take language classes at your local college or learn a new skill like photography, live drawing, flower arranging, or cooking. Take advantage of the opportunity to go for walks, treks, or bike rides outside.
Get together with friends to see the latest film, try out new restaurants in your neighborhood, or listen to live music.
Though social media can be a great force, connecting us with individuals who share our interests, introducing us to new bars and restaurants, book recommendations, and retailers, it can also be a very harmful influence.
The relationship between social media, isolation, loneliness and poor mental health among young people and adults has been extensively covered by Psychology Today.
The drive to be “successful” on social media and to appear successful to others can exacerbate anxiety, sadness, paranoia, and loneliness.
Ironically, while social media was established to allow like-minded people to connect, it may also isolate us from our families, friends, and opportunities to meet new people.
The usage of Instagram, Facebook, Twitter, and other social media sites activates the same parts of our brain as narcotics like cocaine, indicating that social media addiction is a genuine phenomenon.
One of the greatest ways for you to take care of yourself today is to recognize that there is more to life than social media, set boundaries for reading email and communicating with others online or conduct a cold-turkey detox.
On a wooden table, a silver percolator pours coffee into a clay coffee cup.
“It’s critical to get enough rest and take care of yourself. When you take time to recharge your spirit, you have more energy to help others. You can’t serve from a bowl that’s half-empty.” Eleanor Brown is a writer who lives in New York City.
6. Consume Breakfast
Many of us miss the “most important meal of the day” because we prefer to hit the snooze button first thing in the morning, but eating breakfast is a terrific way to look after yourself.
Eating a nutritious breakfast — whether you choose fruit and oatmeal or eggs and toast – helps you keep your blood sugar levels in check, reduces binge eating, and sets the tone for the rest of the day.
“Eat breakfast like a king, lunch like a prince, and dinner like a pauper,” nutritionist Adelle Davis advised in the 1960s.
Breakfast fills you up for the day, keeps you from nibbling, and allows you to eat more lean proteins (like eggs), healthy fats (like avocado), and slow-release carbohydrates (like wholemeal toast or oatmeal).
You’re less likely to end-load your calories at supper or in the evening when your body is less able to handle them if you keep your blood sugar levels steady throughout the day.
Obesity, diabetes, and cardiovascular disease all have a causal relationship with individuals who eat later.
Making breakfast a priority is a terrific idea whether you’re actively attempting to lose weight or simply want to fuel your body in the most efficient way possible. It’s also a great opportunity to shake up your daily routine and spend quality time with your family at the breakfast table.
Self-care is not the same as indulgence. Self-care is a form of self-respect.
7. Let Yourself Be Pampered
Pampering might mean different things to different individuals, but it ultimately boils down to doing something luxurious that makes you happy and comfortable.
Whether you choose to relax in a tub full of bubbles, get the girls together for a face mask party, get a pedicure at your local nail salon, or schedule a deep tissue massage, the message of self-care is clear: do it.
The goal of self-care is to make time in your schedule – no matter how busy you are with work, family, or other activities – to do something you enjoy and that makes you feel good.
Getting a massage, manicure, or pedicure on a daily basis might be costly, but there are plenty of alternatives to relax at home. A few candles in the bath, a new moisturizer, or a beauty box subscription can be all you need to invite yourself to a night of pampering.
You could even make your own face masks with items from your refrigerator and pantry! Check out these 5 easy-to-make face mask recipes – and you’ll know precisely what you’re putting on your skin.
Self-care advice from Robin Sharma “Until you believe in yourself, no one else will.”
“Until you believe in yourself, no one else will.” Robin Sharma is a writer.
8. Take Care of a Plant
According to this article in Psychology Today, caring for plants can have significant therapeutic benefits. Growing plants, whether in a yard or on a small windowsill in your home, brings out the inner nurturer in all of us.
Horticulture has become an important aspect of mental health care since plants don’t care who cares for them — young or old, male or gender, sick or healthy. Many people have found that caring for plants and gardens has a positive impact on their self-esteem.
If you want to cultivate flowers, herbs, or a tomato plant, first learn about how it grows, where it may survive, and how to care for it. Then pay a visit to your local nursery and speak with a specialist who can assist you in discovering your green thumb.
Plants may be immensely rewarding as well as calming to grow and care for. When you’re growing something from seed, it’s simple to keep track of your development.
Watering, weeding, trimming, and sowing are all rhythmic and repeated acts in horticulture that generate feelings of tranquilly and contentment.
9. Increase Your Physical Activity.
We all know we should be exercising to maintain a healthy physique, but it can be tough to fit it into our daily routines. The Mayo Clinic recommends that we engage in 30 minutes of moderate physical activity each day.
It doesn’t have to be at the gym or in a fitness class; it might be as simple as going for a brisk walk, swimming, or even mowing the lawn. Consider purchasing a treadmill or stationary bike for your home or office if you live in a cold environment.
Moving more has a slew of health benefits, including lowering your risk of heart disease, diabetes, and stroke, as well as reducing stress, assisting weight reduction, enhancing mood, and improving memory and productivity.
Staying active is a vital element of any daily routine because it promotes both physical and mental well-being.
Do you find it difficult to commit to 30 minutes? Why not go for three 10-minute walks throughout the day? Here are some more fun ideas to get you moving more:
Make a dance party — clear the floor, turn on some music, and show off your moves. It doesn’t matter if you’re dancing by yourself, with your flatmates, or with the kids. What matters is that you’re moving your body and having a good time.
Get a used bike and explore your neighborhood in a whole new way. Maybe you haven’t ridden a bike since you were a kid, and now is the perfect time to check if it’s really as simple as they claim.
Get the vacuum cleaner out and give your house a thorough cleaning. It’s a full-body workout!
Quote by Al Carraway “You are truly good enough, beautiful enough, and strong enough.”
“You are truly good enough, beautiful enough, and strong enough.” – Carraway, Al
10. Get a Good Night’s rest — Sleep is Self-Care.
I know I said self-care wasn’t all about bubble baths and getting a good night’s sleep, but sleep is an important element of self-care.
We’ve been told our entire lives that we should get a solid 8 hours of sleep every night, but the reality is that at least 40% of Americans receive significantly less than 7 hours of sleep on a regular basis.
Adults under 50, parents of young children, and young people between the ages of 18 and 25 are among the most sleep-deprived.
Our brains are able to clear themselves of the toxins that have collected throughout the day while we sleep. We can also solidify our memories and create crucial neural highways, all of which contribute to improved brain health and performance.
We’re more attentive, have more energy, and are more open to acquiring new abilities.
There are numerous advantages to getting adequate sleep, but most of us continue to go through our days as if we are running on fumes.
Many of us say that we are too busy to obtain a good night’s sleep. However, refueling at least once or twice a week is critical.
Skipping sleep and surviving on the bare minimum has a severe impact on our immune system, leaving us open to infections of many types. You’re not getting enough sleep, and you’re wondering why you’re catching every viral cough and cold going around? You’re answering a question that you’ve posed to yourself.
Set aside a few nights a week to take it easy and go to bed early. Before going to bed, avoid glancing at your phone, tablet, or even the television.
Instead, take a nice bath or shower, change into your pajamas, read a book or magazine, solve puzzles, or play a game.
Our normal circadian rhythm is disrupted by the blue light emitted by devices like smartphones, tablets, and laptops, which is why Harvard researchers recommend being screen-free at least two or three hours before night. Try it out and see what happens.
“Almost anything, including you, will work again if you unplug it for a few minutes,” Annie Lamott advises.
“Almost anything, including you, will work again if you unplug it for a few minutes” — Annie Lamott