When people think self-care, the first thought that usually pops up is a lazy afternoon at the spa enjoying a mimosa and a massage. And while a day out is certainly part of a healthy self-care plan, taking care of yourself is so much more. Activities like getting enough sleep, eating well, spending time with friends, and learning how to set up effective boundaries can make a real difference in your mental and physical health.
Starting with sleep
We’re starting with sleep because it is perhaps the most important thing you can do for yourself. When you sleep, your body releases hormones that help you recover both physically and mentally. Throughout the different cycles of sleep, your brain is purged of free radicals, and you are given the opportunity to wake up refreshed and with a more positive outlook on life. Between seven and nine hours of sleep each night is suitable for most adults, although specific personal needs may vary according to individual factors such as lyfestyle,quality of sleep and so on. Getting too little or bad quality sleep can result in decreased concentration, irritability, and reduced stress tolerance. Some studies suggest that not getting enough sleep can even contribute to weight gain, so make sure you’re making time to get adequate rest each night.
Make healthy food choices
It’s true that eating well can be hard to do, especially when you’re constantly on the go. However, eating nutritiously is one of the best things you can do for your physical and emotional health, and it’s a critical component of self-care. If you simply don’t have the time to stock the pantry with healthy food options, you might benefit from signing up with a food delivery service. Whether you choose grocery delivery or meal delivery, these services can help you lose or keep off pounds. Having your groceries delivered is not only convenient, but allows you time to thoughtfully choose what you put in your cart, rather than succumb to tempting treats while browsing grocery aisles. If you’re extra short on time, you can choose to have pre-portioned, healthy ingredients delivered right to your door so you can whip up a delicious, hassle-free meal in under 30 minutes.
A hobby helps
Hobbies. Who has time for them? Well, you do if you want to keep yourself mentally engaged. Having a hobby offers you the opportunity to break away from the stress of the day and provides an opportunity to be mindful of your surroundings without feeling obligated to do “things.” Having a hobby, whether drawing, painting, yoga, or building model airplanes, is something you can do just for you.
Hello, no
It’s hard to say no. Between the kids, your boss, and your friends asking for favors, the people pleaser in all of us tends to lean toward saying yes even when every fiber of our body wants us to say no, but this is definitely one time you should listen to your instincts. Fortune contributor Camilla Preston explains that learning how to say no is a great way to set boundaries for yourself, and setting boundaries is an important skill for personal – and professional – growth and success.
Relaxation is good for your health
In addition to rest, relaxation is another important aspect to overall health and wellness. There is no wrong way to relax, either. A Netflix binge, an afternoon spent hiking, biking, or boating, or an hour a few times a week practicing yoga and meditation are all great ways to de-stress. Relaxation is anything that helps you feel renewed and reinvigorated. If you have pets, you have built-in relaxation partners. According to Mental Health America, petting a dog for just 15 minutes releases the body’s feel-good hormones, including oxytocin and serotonin. Yoga and meditation are also great ways to relax and practice mindfulness, the state of being aware of yourself, your surroundings, and your emotions.
Keep it simple
The Huffington Post lists simplifying your schedule as the number one self-care practice for the mind, body, and soul, and it makes sense. You likely have a multitude of relationships and/or activities that really don’t add value to your life. This may be a social group that you’ve outgrown, a too-large home that’s difficult to keep clean, or a car payment you really can’t afford. Evaluate the things in your life that add to your stress, and remove them. You’ll be surprised at how much you can let go, and getting rid of excess baggage will help you lead a more fulfilling life.
In order to be the best you for yourself and your family, you have to put yourself first every day. It isn’t hard, and a little extra sleep, a healthy meal, and a few minutes of “me” time to go a long way toward establishing and maintaining healthy habits that last a lifetime. By taking care of your whole self, you’ll feel better from the inside out.
by Brad Krause
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