What do you mean by self-care?

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Self-care is only for people with enough time and money, right?

Did you know that the majority of people misunderstand what effective self-care is and how they can benefit from it? Furthermore, surveys have reported that 44% of people believe self-care is only possible for people who have enough time. Surveys have also reported that about 35% of people believe self-care is only possible for those who have enough money.

Self-care does not have to be extremely time-consuming. We all have 24 hours in a day. The difference between the people who incorporate self-care habits and those who do not is simply time management. How do you use your time? Look at your phone’s daily screen time. You can see exactly how much time you spend on elective apps, such as social media accounts (unless your job requires social media), streaming services, and games. If you spend more than 20 minutes a day on these elective apps, there is your time for self-care!

Additionally, self-care does not have to be costly. Despite the misleading idea that self-care is spa days and retail therapy, self-care is actually about forming and maintaining healthy habits. Self-care is about taking care of yourself: mentally, emotionally, and physically. It can play an essential role in maintaining overall wellness. Self-care encompasses more than meditation, journaling, or bubble baths. Although, these can be a small piece of a self-care routine. In fact, “It is a broad concept encompassing hygiene (general and personal), nutrition (type and quality of food eaten), lifestyle (sporting activities, leisure, etc.), environmental factors (living conditions, social habits, etc.), socio-economic factors (income level, cultural beliefs, etc.), and self-medication.” (WHO 1998)

How do I incorporate self-care into my daily routine?

As previously stated, self-care is about taking care of yourself: mind and body. This includes a range of areas from hygiene, nutrition, lifestyle, environmental factors, socio-economic factors, and self-medication. Below are just a few examples of the many ways to easily incorporate healthy self-care habits into your daily routine.

Hygiene (note: pay attention to the additives and chemicals inside your hygiene products)

  • Wash your hands regularly.
  • Wash your face when you wake up and before bed.
  • Thoroughly wash your hair and body in the shower.
  • Moisturize your skin after you shower.

Nutrition (note: pay attention to organic, non-gmo labels AND what chemicals or hormones are inside the food you are consuming)

  • Eat a well-balanced diet (meal prep can be a great tool if you do not have a lot of time during the week)
  • Consume sufficient levels of necessary vitamins and minerals (supplements may help, speak to a doctor)
  • Avoid highly processed foods.
  • Hydrate.

Lifestyle

  • Engage in 30 minutes of exercise 5x a week. (ex. yoga, running, walking, strength training)
  • Walk 10,000 steps a day (ex. park at the end of the lot and encourage yourself to walk further)
  • Allow your body and mind time to rest.
  • Get enough sleep! Sleep is important for your overall wellness.
  • Meditate for self-awareness in the morning.
  • Journal for 20 minutes in the morning.
  • Read for 20 minutes before bed.

Environmental Factors

  • Pay attention to whom you spend time with. Are they draining you or energizing you?
  • What chemicals are you using to clean your household? Switch out hazardous/dangerous chemicals.

Socio-Economic Factors

  • Take 5-10 minutes each morning to reflect on your religious / cultural beliefs.
  • Create a budget that works for you, your family, and your lifestyle.

Self-Medication

  • Several MINOR illnesses / conditions can be treated without a doctor (such as occasional headaches, allergies, acne, stomachache, minor wounds); however, check in with your doctor if your symptoms worsen overtime, cause lifestyle disruption (severe pain / difficulties), or conditions are persistent.
  • Holistic medicine (such as meditation, aromatherapy, etc.)

Final Thoughts

How you care for your body and mind is up to you. Can you afford an extra 20 minutes everyday to incorporate just one healthy habit? Maybe you wake up 20 minutes earlier to meditate or journal. Maybe you take 30 minutes at lunch to walk or exercise. But do not forget one of the most important factors, that takes no extra time, is incorporating a healthy lifestyle by paying attention to what you put in, on, and around your body. You only have one life, the quality of it can be determined by how you care for yourself.

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