10 Ways to Practice Self-Care
Self-care isn't a luxury — it's an essential part of staying physically and mentally well. Our ten practical, achievable ways to weave self-care into a busy life.
Self-care is a term that has become popularised in recent years due to its usage on social media. It can mean a number of different things, but the basic theme is choosing to do something — an action or activity — to protect or improve your mental or physical health.
There are far more options than we could cover here, but we will try to pick a broad range of 10.
1. Massage
Everyone knows that massages can be incredibly relaxing, but the process has even been scientifically proven to decrease your blood pressure and heart rate. It also increases your serotonin levels by 54% and decreases your cortisol levels by 43%. A regular Swedish massage or relaxation massage is one of the most well-evidenced forms of self-care available.
2. Exercise
Not only is exercise good for your heart, lungs, muscles, posture and more — it also releases endorphins which can raise your spirits. Common types of exercise used for self-care include swimming, jogging and yoga.
3. Baths
If you have backache (as most British workers do) or other musculoskeletal problems, a nice hot bath might help. Floating eases the pressure on painful joints and muscles, and the heat of the water encourages blood flow, which is a vital element of the healing process.
4. Laughter
Did you know that "gelotology" is the study of laughter and its effects? Laughter has been proven to have a positive effect on pain levels, as well as raising mood. Put on a rom-com, or drag yourself out to a comedy open mic night. Make yourself laugh.
5. Keep a Mood Diary
Keeping track of how you feel can help you to spot patterns of negative mood — such as those found in Seasonal Affective Disorder (SAD), Premenstrual Dysphoric Disorder (PMDD), or event-triggered depression. It is also a productive way to use any pretty notebooks you might have lying around.
6. Socialise
It is very easy when we are feeling miserable to succumb to the urge to stay indoors and occupy ourselves with solitary pursuits. However, pushing yourself to socialise is well worth it. Benefits correlated with regular socialising include a stronger immune system, a lower risk of depressed mood, and even a mild effect on your risk of getting dementia.
7. Eat Well
Diving straight for the junk food when you're sad can end up making you feel bloated and ill, and won't give you enough nutrients in the long term. Equally, it is important not to go the other way and focus so much on eating "healthily" that you don't fuel your body enough for what you want to do. Check the government guidelines for recommended amounts and types of food.
8. Improve Sleep Hygiene
Most of us are chronically sleep deprived and wouldn't get through the day without coffee. Normal, right? Wrong. Did you know that driving while sleepy can be as dangerous as driving drunk? There are many great tips out there for helping to improve your sleep quality and quantity, and your GP might also be able to rule out or treat common disorders such as sleep apnoea.
9. Hug a Tree
Natural sounds have been shown to lower blood pressure and stress hormone levels, and walking outdoors has been shown to quiet the part of your brain involved in negative circular thoughts. Ecotherapists recommend 20–30 minutes of exposure, three days a week.
10. Get Organised
This might sound like the exact opposite of self-care if you're not a naturally organised person, but it has been proven that ordered surroundings can help your state of mind. It doesn't have to be perfect, but every little thing helps.