Life can be hectic sometimes.
You could find your work or family responsibilities piling up. You could need help with other commitments. So, when you’re in the thick of work, family, friends, and other trials, it is tempting to overlook taking care of yourself. However, self-care is not selfish. Instead, taking care of yourself mentally, emotionally, and physically is necessary.
By pampering your body, mind, and spirit, you will find the energy to face life’s challenges with excellent stability and be more attuned to caring for others. Remember, self-care is not a chore; it's a necessity for a healthy and balanced life.
Here are ten simple yet powerful self-care practices that can be tailored to your lifestyle, giving you the freedom to uplift and restore your spirit on your own terms:
Reconnect with Nature
Time spent with nature—whether on a park walk, a woodland path, or sitting in the backyard listening to birdsong—slows down the mind and refreshes the soul. Breathe in the air, feel the sun on your face, put down the smartphone and the laptop, take a breather from technology, and grind.
What is known is that being outdoors and taking in nature can help lower the body's production of stress hormones, including cortisol, lower blood pressure, and increase mental energy. Such results prove that our innate ability to connect with the natural world can help give perspective to a mounting problem and awe to humankind.
Don’t have time for a long, quiet walk in the woods? Even five minutes in the breeze can slow your breathing and quiet your mind. Have coffee outdoors, walk for 10 minutes at lunch or midday, and sit on green grass before driving or riding to work.
A few minutes’ worth of ‘nature therapy’ is enough to refresh you on hectic days while you get some exercise and stress relief by spending time outside.
Get Moving with Exercise
So many times, you’ve heard, ‘Exercise is good for you!’ But you have no idea how it helps until you work out: when engaged in increased activity, the brain is bathed in mood-enhancing endorphins, reducing anxiety and changing your outlook.
Physical activity is a well-known antidote to depression, boosts self-confidence, and helps maintain general wellbeing. You don’t need to run marathons or spend two hours a day in the gym: moderate activities, such as walking, gentle yoga, or gardening, are equally helpful.
Aim to move your body for at least 30 minutes per day. If your schedule allows break exercise into smaller 10-15-minute sessions. Find activities you enjoy—play sports, dance, swim, cycle, or join a recreational league. Using your body energizes your mind, too.
Recharge with a Nap
Sleep is deeply restorative, but you may need an extra nap to revive lagging energy some days. Even 10-20 minutes of bonus sleep can work wonders for providing a mental reset.
Napping gives both your brain and body a chance to recharge. Then you’ll feel much more productive at the end of it. If you think your energy is lulling mid-afternoon, head to a calming, quiet place to take a power nap, if possible (there’s nothing wrong with napping!). That is the power of a nap.
Can't fall asleep during daylight hours? Resting your eyes for 10-15 minutes can also renew your reserves. Use a timer to do it correctly. The key is letting yourself pause and relax during busier midday hours.
Write Morning Pages
Journaling first thing in the morning helps center your spirit for the day ahead. Before getting absorbed in work and devices, spend 5-10 minutes writing in a journal. Things to include:
How are you feeling emotionally and physically?
What are you grateful for today?
What are your goals or focus areas for the day?
Positive affirmations about yourself
You are putting pen to paper, which grounds you in the present moment. It diminishes racing thoughts and illuminates your priorities. Checking in with your inner world provides clarity and insight.
Journaling decreases anxiety and stress, elevates mood, and builds emotional intelligence. Treat yourself to a beautiful notebook you'll look forward to using each morning.
Record Your Dreams
Keeping a dream journal lets you tap into your subconscious wisdom. While dreams can seem nonsensical, they often convey poignant emotions, relationships, goals, and inner truths. Recording them helps you continue processing their meanings.
When you wake up quickly, take the time to place a notebook and pen next to your bed to log dreams. Over time, recalling dreams will likely become easier as you reinforce the habit. Consider setting your alarm 30-60 minutes early once or twice weekly. This step lets you jot down dreams in that precious hypnopompic state when they're most vivid.
Periodically review your dream journal to detect insightful patterns and messages. Reflect on how dreams might connect back to your waking life. Your inner self speaks volumes if you take the time to listen.
Surprise Loved Ones with Kindness
Caring for others deeply nourishes your spirit, too. Think of someone who could use some extra encouragement or comfort lately. It could be as humble as sending a thoughtful text message, having their favorite sweetie or coffee at hand – or even lending a helping hand by completing a task.
Acts of kindness release feel-good chemicals in your brain. It also strengthens social bonds, which research confirms is vital for happiness and longevity. Your act of generosity can be simple. Showing someone your care uplifts you both.
Giving your time and energy fills your own heart, too. You're reminded of the joy and power of human connection. Helping others provides meaning and purpose and boosts your sense of self-worth.
Free Your Spirit Through Dance
Dancing is a beautiful form of self-care! Let loose by yourself or with friends. Play upbeat music and move your body in whatever way feels joyful.
There's something inherently uplifting about dancing that boosts your mood. It alleviates stress, increases endorphins, and liberates you from negative thoughts. You can even turn it into a workout by really breaking a sweat!
Use dancing to release mental and physical tension. Shake, shimmy, and jump to get stagnant energy flowing. Few activities feel as rejuvenating as getting lost in rhythm.
Dancing engages you in the present moment of music, motion, and vibration. It compels you to tune into your senses. What better way to give your mind and body an instant recharge?
Explore and Wander on a Drive
One of life's simple joys is driving with no set destination—just wandering and exploring. Take a mini road trip somewhere new and scenic, or cruise around your city, taking new routes.
Driving provides alone time to clear your head and decompress. Queue up your favorite music or podcasts while watching the scenery go by or stop spontaneously anywhere that captures your interest.
Aimless drives reawaken your sense of freedom and adventure. The change of pace offers new perspectives on your problems. Driving lets you savor the journey, not just the destination.
When you need some fresh ideas:
Start with a car.
Find hidden corners of your neighborhood.
Look at things that aren’t usually seen.
Drive anywhere.
It’ll be the perfect escape from your mind.
Fidget with Toys
Fidget toys provide sensory stimulation that can relieve anxiety, restlessness, and nervous energy. Simple objects like spinners, cubes, and silicone shapes give your hands something to play with. The repetitive motion engages your senses for calming relief.
Fidget toys help channel nervous energy in a healthy, tactile way. The sensory input allows you to focus while releasing tension. Keep one on your desk, in your bag, or a pocket for portable mindfulness.
Some find fidget toys helpful for managing fidgeting, linked to ADHD, autism, and quitting smoking. Experiment to see if they offer therapeutic benefits for you. With many options, it's an affordable self-care strategy to try.
Seeking professional counseling is one of the most potent forms of self-care. A therapist equips you with tools for managing stress, improving relationships, boosting self-esteem, and more.
You don't need to have a diagnosed mental illness to benefit from therapy. Meeting regularly with a licensed counselor provides a nonjudgmental space to process emotions, overcome challenges, and identify goals.
Therapy facilitates greater self-awareness and positive life changes. Discuss anything causing distress and receive caring support. If other self-care strategies still leave you drained, connect with a therapist. The anxiety and depression that emerge can be reduced through continuous counseling. You will also learn to cope with what you’re dealing with instead of numbly responding to it and learn to feel like you have control over your life.
You deserve to feel better. So why not schedule an introductory session? You can learn to be happier, more satisfied, and calmer overall. Think about what it could feel like to be good to yourself! It’s transformative.
Final Thoughts
Caring for yourself isn't selfish—it allows you to be the best version of yourself. When you relax, have fun, and nurture your needs, you're better equipped to help others and gracefully manage life's ups and downs.
Begin with one or two of these strategies that appeal most to you. Over time, gently weave more self-care into your daily and weekly routine. You'll likely notice an uplift in mood, energy, focus, and overall wellbeing.
At Healthy Families of Albuquerque, we're here to support you on your mental health journey. The company's licensed therapists and counselors provide caring, confidential therapy for individuals, couples, and families.
Our areas of expertise include:
Depression, anxiety, and stress management
PTSD and trauma recovery
Addiction counseling
Relationship issues
Life transitions
Grief and loss
Building self-esteem
And more
Do not put off prioritizing your mental health and wellbeing any longer. Contact Healthy Families to learn how therapy can benefit you and start booking sessions.
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