You deserve to take care of yourself. Self-care can have incredible impacts on your mental health. While it may be easier to put everyone else first, I ask you how can you pour from an empty cup. You deserve to have a full cup to feel your best, and that can start with self-care. Here are several self-care ideas:
1. Meditation
Meditation can be seen as a process that takes a significant amount of time, but let’s change the narrative. Your schedule may be jam-packed, but 5 minutes of meditation could be the reset you need to start, get through, end your day, or all of the above.
a. Calm: #1 Meditation Apps
i. This app has both free and purchase options, but the app itself has sections for improving sleep quality, reducing stress or anxiety, improving focus, self-improvement, or something else.
ii. You will be guided through meditations to meet your needs. There are an array of meditation lengths, so find one that fits your time constraints.
iii. https://www.calm.com
b. YouTube!
i. YouTube has several meditation videos that you can use to simply look up and include the time length you have available. Plus, if you find a creator that you enjoy, stick to their videos!
2. 5-minute journaling
Journaling can be a private space to process thoughts, feelings, and emotions. Journaling can be done in a physical journal, through recording your voice in a voice memo if you don’t have time to type, or in your note app, to name a few of many.
a. The 5-minute journal
i. This journal cultivates gratitude and mindfulness. You can start your day with appreciation and end your day with deep reflection. The journal is set up with several prompts, if used daily can last up to 6 months, for about 5 minutes per day.
b. Set a timer
i. If you want to journal freely, consider setting a timer to allow you a dedicated time and space to journal about whatever may be helpful for you. It doesn’t have to take a lot of time or cost a lot of money to be self-care.
3. Skincare is self-care
A literal form of self-care is prioritizing your hair, skin, and nails. It can be a relaxing process and take as much or as little time as you have available. Don’t go out and buy all new products, unless you want to, but you can use what you have available.
a. Skin, hair, and nails
i. Do a face mask, paint your nails, try a new make-up style, do your hair, or take a bath with a candle lit. There are so many skin, hair, and nail care possibilities as a way for you to take care of yourself. No matter how much or how little time you have, you deserve this kind of care!
4. Prioritize sleep
Sleep is an essential component of both mental and physical health. While everyone’s sleep hours requirement can vary, try to aim for 7-9 hours every night.
a. Go to bed and wake up at a similar time each day.
i. Getting into a consistent routine is the key to reaching your sleep goals. If you are not in a consistent routine, it may be why on days you sleep more you still feel tired.
b. Create a relaxing environment to wind down in
i. Start your bedtime routine earlier, if you know it takes you a while to fall asleep. Make your environment ideal for sleeping, whether you watch a show, put on a robe, light a candle, read, or whatever it may be, set up your sleep space as one that is relaxing to you.
c. Make a sleep journal
i. If you are struggling with your sleep habits, consider journaling about when you are going to sleep, and wake periods, and how much sleep you are getting each night. This can help you identify patterns of difficulty in your sleep and have a starting point for addressing the problem.
5. Move your body
Exercise, whether intermediate or intense can have a positive impact on both mental and physical health. Depending on your schedule, find time or a way to move your body.
a. Set goals for your exercising that are realistic
i. Set measurable goals that are achievable for you can help increase motivation. When setting these goals, you can use ranges such as 3-5 days per week for 30 minutes to 1 hour as a way to give yourself grace amongst a busy schedule
b. Moving your body doesn’t mean going to the gym
i. Moving your body means whatever you want it to mean. It could be doing a 10-minute yoga video in the morning, going for a quick walk, spending 5 minutes stretching, and more. If your schedule is limited, there are so many ways to still move your body even if your time is minimal.
You are deserving of your best self, and that includes taking care of yourself and prioritizing YOU. However, if you are finding it difficult to take care of yourself and could use a hand, consider reaching out for a free consultation today!
Reminder: Going to therapy is a significant form of self-care, it is a way to continuously put yourself first.
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