Self Care. 30 ideas for a healthy body, mind and spirit
You know that moment when you suddenly arrive at a doctor's office who tells you that your whole life, as you knew it until now, will change and that you will not be able to do the things you used to do, that you will not be able to perform. what were you preparing for?
The moment when all your dreams are turned upside down and when someone who doesn't know you and doesn't care about all your efforts gives you a harsh verdict that changes your whole future? Well, this must be the time to realize that in order to overcome the difficult moments that life brings in your way, to fight such verdicts and to be able to get back on the waterline you have to be careful. by you. Today we call it " self care " and we refer to all sorts of methods by which we become aware of ourselves, our body and our mind, as well as the ways in which we can feel better through our own resources.
Self-care or self-care is the only thing that allows us to do everything we want in life and with our lives. It is all that gives us energy, strength and stubbornness to move forward, even when everything seems destroyed.
I want to emphasize something that everyone should know very clearly. Contrary to what you may hear from various more or less "old-fashioned" individuals, the self is not just for "pampalai" or "suckers" and is not just for the weak. It is not a luxury and it is not selfish at all.
When you are not taking care of yourself, when you are too harsh with your body or when you are not taking care of your emotional needs, you expose yourself to a much higher risk of exhaustion, you expose yourself to a wide range of mental health problems, including anxiety and depression, physical injury and illness.
Lack of self-care will always catch up with you! Sounds familiar? It is indeed possible that you, too, had such a moment of awakening!
What does self care mean?
Self, which literally means taking care of yourself. And it does not refer to a simple massage, but it is practically any action you take to maintain and improve your health, well-being, happiness and fulfillment.
We've all heard phrases like "you can't pour out of an empty cup" or "put on an oxygen mask yourself before you help others." Well, that actually means self care! You can't take care of others if you don't take care of yourself before. And this has a completely different meaning when you have children and family.
Self which means to do what needs to be done, so that you are balanced and energized to get what you want from life. Caring for yourself nourishes your mind, body and spirit and allows you to flourish. It boosts your happiness, your ability to succeed, and your quality of life and relationships.
If you look at things from this perspective and do not perceive care as something for the weak, but rather as something that can help you live your life to the fullest, it becomes an important and essential part of life. In fact, there comes a time when you realize that this is the only way to live life to the fullest.
That's why we've put together a list of 30 ways you can take care of yourself so that you can live a better life. The approach is an integrated one, which includes the mental, emotional, physical and spiritual area.
30 ways to take care of yourself
First things first. These are self-care practices that you can practice every day. Many of them require very little time and energy, and most will take no more than 5 minutes, some even less than 1 minute.
Deep breathing intensifies the circulation, carrying oxygen to the muscles and to the brain. This increased amount of oxygen causes extra energy, as well as healthier muscles, organs and tissues. Breathe deeply and more often. What did you do when you started reading this paragraph? Did you take a deep breath? Very well, it means that you are already caring for yourself.
2. Eat well
Your body is a car, and the food you eat is its fuel. Nothing easier! Studying diets over time and talking to top doctors, I learned two important things: first, you need to focus on eating real, whole, nutrient-dense foods and avoid processed foods and refined sugars; Second, you need to find a diet that works for you. There are many options in this regard - paleo, Mediterranean, herbal diet, and more.
3. Maintain your hydration level
The human body is composed of 50-65% water. Some parts of our bodies, such as the brain, heart and lungs, contain over 70% water. Water consumption is a simple and effective way to take care of yourself. Set a goal to drink 8 glasses of water of 200 ml per day. It does not require extra time, energy or effort, all you have to do is take a glass of water and start hydrating.
Many of us, especially young people, are proud not to sleep much. But more and more recent studies are talking about the importance of a quality and long enough sleep and especially about the consequences that occur when you do not respect these conditions. Make sleep a priority, and your body and mind will thank you.
5. Go to the doctor
How long do you delay making an appointment, enduring constant pain or facing situations that are not right?
Most medical problems can be solved if they are detected in time and are more difficult to manage if you let time pass. Get your hands on the phone, then, and make an appointment now!
6. Express your gratitude
To live a life you love, you must first love the way you live. Research continues to explore this new field and discover the benefits of gratitude.
Being grateful is one of the simplest and most powerful things you can do to take care of yourself.
7. Take supplements
Tell us what hurts and look for answers, or ask your doctor what vitamins, minerals or herbs can support your health and well-being. For example, people with vitamin B12 deficiency are much more likely to experience anxiety, while vitamin D deficiency has been associated with all sorts of health problems.
You can take for example turmeric (turmeric) to reduce inflammation and supplements with B2 and magnesium recommended by neurologists for hormonal nigrene. Always make sure you check the quality and effectiveness of the supplements you are taking.
8. Hug your children, husband or pet
Hugs increase the level of oxytocin (the hormone of love), increase the level of serotonin (responsible for good mood and happiness), strengthen the immune system, increase self-esteem, lower blood pressure, balance the nervous system and release tension. Only a few seconds, as long as a hug lasts, can give you a positive mood.
You knew we were going to make it, didn't you? You have enough resources on the net to read about meditation, how to do it and what benefits it has. All that remains is to say here that it is absolutely essential when you want to take care of yourself. And if you are one of those people who thinks he can't meditate, find out that you have no excuse. Just try it!
10. Take care of your body
I said that massage is not the only way to self, but it is a very beneficial one. Body care is an absolutely mandatory step in your self-care routine. Your body stores emotional tension in ways you don't even realize, and body care allows you to release that tension.
Among the options you have in this regard are chiropractic, craniosacral therapy, myofascial relaxation, osteopathy and reflexology.
11. Take a walk
Get your blood moving. We all know the benefits of sports. Whether it's walking, running, hiking, gymnastics, yoga or stretching, whatever you choose to do, get your blood moving and move your body.
Do you feel like you don't have time? In this case, try short, 4-minute workouts.
12. Spend time with those you love
Schedule a date with your partner, a special day with the kids, or a coffee hour with your best friend. We are biologically programmed for relationships and connection.
Studies show that people who socialize often have a higher level of happiness. It doesn't have to be a face-to-face meeting, sometimes a phone call is all you need to feel better, and it's easy to slip into the program.
13. Take a vacation
Many people never use all their holidays. If you are also in this category, even if you do not have a very large budget for travel, take a few days off and simply move away from the routine of daily life. Take time to have fun, recover and re-energize.
14. Do something just for fun
When was the last time you did something just because it amused you or made you feel happy? Not because it had a tangible benefit, purpose or return on investment…?
Put on music and dance. Laugh with the kids. Go bowling. Play a game. Write. Buy flowers. Follow your passions. Attend a fun event.
Real investment - a better, more energetic and happier person!
15. Pamper yourself and your body
When you look good, you feel good. Get a new haircut, get a manicure, go for a facial massage, cosmetic treatment, manicure or pedicure. When you take care of the way you look physically, you will feel better emotionally.
16. Spend time in nature
Studies have shown that spending time in nature has a wide range of health benefits, including a decrease in the level of the stress hormone. Get out. Go to the forest, go to the beach or go hiking. Go barefoot and connect to the ground, which can be extremely healing.
17. Eliminates toxicity and negativity
Make a conscious effort to stay with people who feed your soul and make you feel energized and alive. Eliminate, or at least reduce, the time you spend with people and in situations that drain you of energy or as a result of which you actually feel exhausted. Surround yourself with love, encouragement and positive energy.
18. Four baie
Here is an extremely simple and inexpensive way to take care of yourself. Add bath salts, essential oils, light a few candles, sit back and relax.
19. Practice self-analysis
Self-analysis means taking a step back and reflecting on your life, your behavior and your beliefs. Take regular time to get out of the whirlpool of life, think about what works and what doesn't, become aware of victories and successes, identify what to keep and what to change.
You can even try to keep a journal.
20. Feed your mind
Learn new things. As humans, we need to use our full cognitive ability. We are here to grow and evolve, and learning has a great role to play in making you feel energized and alive. Go to a course or take an online one. Read a book. Listen to some seminars.
21. Give a helping hand
We all need to feel important, to feel that we can contribute to something and
that we can make a difference. Among its many benefits, volunteering has been shown to help people feel healthier and happier.
22. "Unpack" the experience baggage
Self which means taking care of everything you are. Often, this also means dealing with emotional trauma, past events, or beliefs that limit you.
Go to a therapist, talk to a trainer. Discuss what you feel the need to discuss with that person you have been upset with for decades. Find a way to move on.
23. Be adventurous
Get out of your comfort zone. Be brave. Always challenge yourself. Whether we are talking about a backpacking trip, trying a new activity or overcoming your physical, mental or emotional limitations, you will feel proud, confident and strong.
24. Clean up!
There is a reason why Marie Condo - the Japanese way to organize your home - has become a sensation. When you try to keep everything to a minimum at home, in the program, and in life, you feel more at ease and less stressed.
Try to simplify an area of your life and you will reach a new level of peace. Read Marie Kondo's book, "The Magic of Cleaning That Changes Your Life: The Japanese Art of Organizing and Ordering." It can become a real inspiration!
25. Feed your spirit
How do you feed yourself spiritually in general? It can be anything that inspires you… Connect with what makes you feel closer to something deeper, bigger and higher, or something that makes you feel connected to yourself. It can be about meditation, spiritual or religious study.
26. Be creative
We all need to grow, use our creativity and express ourselves fully. Find a creative valve. Paint, dance or take pictures. Aren't you artistically creative? Ask questions, solve problems, or build something. Even when you draw plans and bring them to life, you will feel happier and more confident.
27. Be honest with yourself
Self-awareness and being honest with yourself are essential to living a happy, fulfilling and successful life. Therefore, these are extremely important aspects of self-care.
Listen to your inner voice. Identify what you need. When you no longer feel aligned with yourself, you are more stressed, complex and thus more exposed to health problems.
28. Set boundaries
This is an essential aspect of building healthy relationships, a strong sense of self-respect and a healthy life. You need to know what to accept and what not. Identify the points through which you lose energy in life. If you continue to offer when you have nothing to offer or say yes when you actually want to say no, you will continue to suffer. Find out, understand and respect your limits and boundaries, both physically and emotionally.
Although avoidance and a state of numbness may be to your detriment, a little escape can help you recharge your batteries. Watch a reality show without feeling guilty, watch the latest movie that catches your eye, dive into your favorite novel or go to a museum. Do things that allow you to move to another situation and allow you to shut down completely!
30. Be careful with yourself
Be kind, patient and understanding. Treat yourself as you would a close friend. Talk to you the way you would to someone you love. You are enough and you do enough. Lose weight a little more, give yourself more love and much more compassion. You do a wonderful job and it's time to dump her and move on.
You have no excuses
You now have 30 ways to take care of yourself. But even so, you may still have irritating thoughts about why you can't do it. Here are the most common excuses we make when we refuse to take care of ourselves.
I don't have time for that
How many hours do you spend a day watching TV or sitting on social media? Some studies show that an average adult spends more than 4 hours watching TV and another two hours on social media. What would it be like to spend half of your time taking care of yourself? Or at least a tenth? We all have the same 24 hours a day, you know that, don't you ?!
What matters is what you choose to do with your time. Many of the above ideas don't even take time. To breathe, to drink an extra glass of water, to talk nicely, to eat an apple… you can do these things anytime, without any hassle.
I do not need it
Believe me, if you don't care about yourself now, there will come a day when you will receive the shock that will wake you up to reality. Of course, if you haven't already. I guarantee that then it will take you much more time and energy to repair what is already broken, than to take care of problems along the way. You have a responsibility to do this for yourself.
I m too tired
Very well! Are you sleeping. And in this way you managed to take care of yourself today! No joke. Very often when we are tired we drink a coffee, have a snack with sugar or find a way to distract us from sleep. Self-care differs from day to day, and some days it will be harder for you to show it than others. Each of the ideas listed above is meant to give you energy, not take it away from you. You will be amazed at how energized and awake you will feel after one of these practices.
It's too hard
One of the main reasons people don't start is because they find it difficult. He did not fall into this trap. Choose from the list above what you find simple and easy to do and do it! No step is too small.
Know your motivation
It is not self-care, in fact, that is the most important thing, but the "reward" you receive if you take care of yourself.
What is the true value or importance of caring for yourself?
To be a better parent, to look better, to be healthier, to have more energy, to reduce your stress level, to feel better, to see your grandchildren graduating from college, to get a promotion, to support the business you build, to evolve at your best…
You just have to be more discriminating with the help you render toward other people. If you do this because it is "right", you will not succeed or it will not be something lasting. You have to do this because you understand its value, purpose and benefits on a certain level.