Self-care is holistic therapy that we can incorporate into our daily routines to improve our mental and physical wellbeing. Taking good care of yourself will increase your energy, confidence, and mood.
Exercise- It is well known that exercise improves your physical health, but did you know that incorporating movement and exercise into your daily routine has benefits for your mental health as well? Exercise has shown to improve your sleep, mood, concentration, and memory while reducing anxiety and stress. Create a routine that works for you. Choose something you enjoy doing. Examples: take a brisk walk, go for a hike in nature, aerobic exercise, yoga, Pilates, weightlifting, stretching, dance, tennis, golf, bike riding, etc.
Eating Healthy- The types of foods that we eat impact our gut and brain health. Sugar, processed foods, and a diet that lacks essential nutrients cause inflammation in our bodies and can contribute to decreased energy, mood disorders, anxiety, and depression. Many neurotransmitters are synthesized in the gut and send chemical messages to the brain that regulate sleep, appetite, emotion, and mood. Improving gut health by eating healthy nutrient dense foods will not only increase energy levels and wellbeing, it also changes the physiology in your brain and reduces anxiety and depression.
Getting Enough Rest- Many factors affect a person's quality of sleep. Lack of sleep can affect the way you feel emotionally, physically, and can cause health problems. Decreasing stress, staying away from caffeine and sugar are recommended to improve sleep hygiene. Establish a bedtime routine and create a relaxing environment in your bedroom. Keep your room free of distractions and avoid electronic devices at least 2 hours before bed. Winding down with reading, journaling, or coloring before bedtime can prepare the body for rest.
Stress Reduction-
Relaxation Techniques- breathing exercises "Deep breathing is our nervous system’s love language." — Dr. Lauren Fogel Mersy
Positive Self Talk- Manage the way you talk to yourself. It is easy to be critical of ourselves. Give yourself grace and cultivate a kinder compassionate self-talk.
Get outside- Do something that brings you joy and peace. Help someone else, volunteer, spend quality time with family or friends, find a hobby.
Join a community activity-
Write a journal or gratitude list, do something creative, mindfulness, take a trip, read
If you have religious beliefs, connecting with like-minded individuals at a church is a way to practice spiritual and social self-care.
