How often are we able to carve time out of our busy schedules to practice intentional self-care?
So what is self care, and why is it important?
Contrary to some beliefs, self care is not indulgent. In her 1988 book, A Burst of Light, Audrey Lorde wrote that "caring for myself is not self-indulgence, it is self-preservation and that is an act of political warfare.” In emergency medical response trainings the very first step before beginning anything is to “Look out for Number One.” We can apply that same principle to managing our own physical, emotional, and mental needs. How can we be expected to give to others, or to our jobs, if we cannot manage our own needs first? Healthy self-care routines can help reduce stress and anxiety, increase productivity, and contribute to an overall sense of wellbeing, all of which can have positive impacts across many areas of our lives.
But it is about more than adding a few habits into your day. Effective self-care may require a mental shift to highlight your own worth in order to pay attention to your needs. Many of us tend to put our needs on the back burner in order to meet the needs of others first. But it is okay to focus on yourself regularly. Being selfish, in this case, is a good thing.
So here are a few ideas to get you started on your self care routine:
Begin every day with intention to practice self care. We need to set reminders for ourselves, particularly if we are trying to build new habits.
Name small, quick, specific things that contribute to self care that you can do throughout the day. Ex: drink water, practice 5 minutes of mindful breathing, do an emotional body scan, stretch, etc.
Practice a healthy work/life balance. Take time and space to eat lunch, rather than rushing through it at your desk. Don’t neglect your own needs just to give more than you have to give for your job. Being a workaholic is not necessarily a good thing. And ultimately, if you can practice effective self care habits, you will become a more productive employee.
Take care of your body. You don’t necessarily have to run out and join the gym (though regular exercise has its own world of benefits), you can do little things to work your body. Park at the back of the parking lot, take the stairs, go for an evening walk.
Get outside. Sunshine and nature have enormous benefits for our physical and emotional health. Seek opportunities to get outside as much as possible. Drink your morning coffee on the porch as the sun is coming up. Eat your lunch at a picnic table. Go for a long walk or hike on the weekend.
Be attuned to your social needs. Are you feeling connected to family and friends? If not, what can you do to feel more connected? Often, even if you are feeling tired, social connection can help provide a sense of rejuvenation. If you notice you are feeling isolated in your life, reach out to your support network of loved ones. Meet for coffee, call a friend, go to a barbecue.
Eat consciously. Be aware of the food you are consuming. It can be easy to mindlessly eat junk. Develop awareness. Slow down. Is this really what your body needs? Is there a better option? Begin to start working healthier foods into your diet, if that is something you struggle with. Be wary of office treats. Develop awareness around your hunger levels, and don’t wait until you are “starving” to eat a meal. Don’t eat when you aren’t hungry.
Create a space for reflection. This could be in the form of a journal, or speaking with a partner or friend, or sitting in a quiet space and looking back on the day. Allow yourself the time to identify big wins and struggles. Create a platform for processing the things you may be struggling with, no matter how small they may seem. Or for celebrating the things you are grateful for.
Sleep. It is so important to get a decent night’s rest. Develop a sleep hygiene routine that works for you and helps facilitate rejuvenating nights. Create consistency, and give yourself enough time to rest.
Fun. Having fun is a basic human need. What are you excited about? What do you enjoy? Make sure to create space and time in your life to pursue your passions.
There are many more things you can do to improve your self care routine. Figure out your personal needs, and personal goals, and begin to intentionally work them into your day. Don’t feel bad about acting selfish in this way. It is healthier for you and everyone around you.
Ted Talks has created a playlist of videos specifically related to the importance of practicing self care, including “The Power of Vulnerability” by Brene Brown and “We All Need to Practice Emotional First Aid” by Guy Winch. See the videos here.