Self-Care For All
As mental health becomes a more prevalent topic of discussion, so is the subject of self-care.
Self-care is critical in maintaining balance, sanity, and wellness. You often hear that you should take a day off, go for a walk, get a massage, get your hair done, or take some "you" time; however, this advice isn't helpful for those who don't have the time or money to invest in self-care, making it even more difficult for them to achieve mental health.
Single parents, caregivers, those who support their extended families, those who are disabled or are caring for someone who is disabled or intellectually or developmentally delayed, or those who work multiple jobs may not be able to find the spare money or time to focus on themselves.
What are some self-care strategies that can be time or wallet-friendly?
First, you must let go of the "All or Nothing" thought process. If it's not possible to spend an hour on a good workout, it's okay to move your body for 5-10 minutes as you are able. Park further from the door, take the stairs, or do squats while pumping gas.
No matter what self-care route(s) you take, it is important to remember moderation; you are striving for progress and not perfection.
● Get outside - You already know this, but as a reminder, the great outdoors can boost your mental health and best of all, it’s FREE! If you find it difficult to find the time, try going outside during your lunch break to stretch your muscles and breathe in the fresh air. This quick break may be just what you need to get through the day and lower anxiety associated with a hectic clinical schedule.
● Move your body, even if just for 5 minutes at a time. Request a sit-to-stand desk as the benefits are amazing! These desks can help burn calories, improve circulation, increase energy, boost your mood, and improve your focus. If you can’t get a sit-to-stand desk, you can do chair exercises, sit on an exercise ball, or keep small hand weights at your desk. You will be amazed at how much better you will feel when you’re able to break up all the sitting done throughout the day.
● Stretch! Stretching is one of the most underutilized ways for anyone to destress and relieve anxiety. The benefits include increasing blood flow to the muscles, providing a sense of calm, boosting energy levels, lowering tension, AND increasing Serotonin levels which will improve your mood.
● Primal screaming - Primal scream therapy was developed by psychologist, Arthur Janov. It is based on releasing one’s anger, pain, hurts, and frustration through violent screams. Janov believed that the only way to resolve psychological problems is to express repressed emotions and feelings that may be bottled up because of the death of a parent, physical abuse or neglect, or similar trauma. Janov proposes that these repressed emotions and feelings are best processed through scream therapy to heal from trauma once and for all. You can also try screaming into a pillow.
● Tapping exercises - Emotional freedom tapping (EFT) is another tool that targets acupressure points in the body in efforts of reducing anxiety, stress and depression thereby increasing mental wellness. Some find that it may help to reduce pain as well. An excellent demonstration may be found HERE.
● Drink water - While drinking water is not a magical potion, it certainly helps to reduce inflammation and decrease chances that the brain sends off signals of anxiety due to dehydration. Water can increase your energy levels, decrease brain fog, and increase your sense of wellness overall. Additionally, it helps promote weight loss by boosting your metabolism.
● Positive self-talk may be used to combat stress. Talking to yourself positively can reduce anxiety and increase your ability to develop effective coping strategies for emotions and mental stress. Showing yourself compassion and empathy can be motivating and it creates a more positive environment for you to grow.
● Color, draw, doodle, or scribble out your emotions (with your kids, if applicable). Having a creative outlet provides several benefits – it improves your memory, helps process your emotions, can reduce stress, make you think more creatively, and helps you concentrate (among others!). If you’re also a busy parent, coloring and doodling with your children can be a fun way to spend time together while also taking care of yourself!
● Set boundaries at work and home where you can. Setting boundaries can be challenging, but there are so many benefits of determining what you need and want and then advocating for yourself. Setting boundaries increases your assertiveness, makes you less resentful, ensures your needs are met, clearly defines expectations, and shows others how you want to be treated. By making your needs a priority, you create your own psychological safety, and you become more aware and respectful of others’ boundaries. It’s a win-win, and a solid way to build any relationship (personal or professional).
● Say "No.” For perfectionists and people pleasers, saying “No” can be very scary. Who are you if you can’t be everything to everyone? But saying no doesn’t have to be a bad thing; in fact, it’s a really great thing! Saying no allows you to be honest about your feelings and being honest shows respect for yourself and the other person. It shows that you value your time and your energy (which are limited resources). It forces you to determine which people and causes are worth your time and investment. It gives you control over your life and prevents you from becoming resentful or angry.
● Eat healthy snacks if available. Eating healthy snacks can boost your energy and satisfy hunger between meals. Better nutrition has been linked to better moods – helping you stay calm, focused, and optimistic during stressful moments. Healthy snacks have also been known to help with stress management and self-esteem; it’s hard to feel good about yourself or anyone around you when you’re hangry.
● Do breathing exercises. Deep breathing can help decrease stress, stimulate the lymphatic system, relieve pain, increase the oxygen in your blood, slow your heartbeat, enhance cognitive function, improve your quality of sleep, and stabilize your blood pressure.
● Listen to audiobooks or podcasts while doing chores. If you love to read but can’t find the time to sit down and cozy up to a book, try listening to audiobooks while you’re doing chores. Throw in some earbuds while you’re vacuuming the house, dusting shelves, or cleaning toilets. You can also listen to podcasts or audiobooks while you’re commuting to work or running errands.
● Clean/tidy your personal space and declutter your mind. Cleaning your living/working space has been linked to positive health benefits such as improved sleep quality, improved focus, and a reduction in stress and anxiety. Cleaning your space gives you a sense of control and the ability to focus energy on more pressing challenges.
● If possible, run errands by yourself. If you have a hectic life and a family, sometimes it’s hard to come by some “You Time.” If you’re able to leave your children or those who rely on you under the care of someone else, you can use the time you run errands to practice your breathing, listen to a podcast, or call a friend. Not having as many distractions will enable you to focus on the tasks at hand and spend a little time alone with your thoughts.
●Take a day off or mental health day. If you can take a day off from work, use that time however you feel is best. This may be catching up with friends, taking a nap, going for a long walk or to the gym, doing your laundry, cleaning your home, meal prepping, or catching up on your errands or going to an appointment. There’s no right way to spend a day off, so use that time in a way that makes you feel good.
Self-care is about what recharges you, so what works for Tony may not be helpful for Ling. It's okay to try new things until you find what clicks.
When life is hectic and you’re in survival mode, you often tend to put your needs aside. In those moments when even 5 minutes seems like too much to spare, you can prioritize the absolute basics -- breathing exercises, drinking water, eating, and resting.
You don't have to be wealthy or have loads of free time available to practice self-care; when done right, it can be anything or nothing that a person wants it to be. There is no right or wrong answer, and no template you must follow.
Try one new thing this week to implement self-care into your routine. Even if you say "No" to this call to action, you're already setting your first boundary. You’re welcome!
Keep it up!
Primal screaming anyone?!
Guest Blog Article Written by: Erika R. Taylor-Beck
Erika is the VP of Support and QA at Relias. She has a Bachelor's degree in Professional (Technical) Writing. Erika is passionate about people and animals. She promotes a people-first culture and believes mental health is important when building a culture.
