9 Essential Components of Self-care
Self-care is not a matter of self-indulgence, but a routine designed to improve and maintain the upkeep of our minds and bodies.
The following are aspects of our lives that significantly contribute to mental health and overall wellness.
Nutrition
The impact of food on mood is often overlooked, but our bodies demand nutrients to help keep our energy up throughout the day. Skipping or delaying meals can significantly interfere with energy levels and promote increased mood symptoms. On the other hand, eating balanced meals and snacks at regular intervals gives our bodies the fuel needed to power and maintain our mood. This often means we have to plan meals and snacks ahead of time, so we have what we need on hand. Consult your physician or registered dietician for meal plans that are appropriate for you.
Hydration
Water is an essential nutrient for the function of our bodies and minds. Studies have shown that even mild dehydration can negatively impact mood, energy level, and cognitive performance. So many beverages can keep us hydrated, including juices, sports drinks, seltzers, and herbal teas. Most drinks that do not contain alcohol or caffeine help improve hydration. So if you are tired during the day, it might be because you are dehydrated. Consult your physician regarding which beverages are your best hydrating options and how much liquid per day is appropriate for your health.
Sleep
Sleep is essential to us for memory retention, physical wellness, and cognitive function, but too much or too little sleep may be a sign of physical illness and/or psychological symptoms. Sleep can be one of the first things we sacrifice when we are stressed or have a lot to do and mood symptoms can interfere with sleep. Building a sleep schedule and a bedtime relaxation routine can significantly improve sleep. Avoiding screen use 1 hour before bedtime can also improve sleep quality.
Exercise
Over the past 40 years, a number of studies have linked exercise to improvement and prevention of psychological distress. The American Heart Association recommends 150 minutes of moderate physical exercise per week. Although exercising in a gym may be part of some people’s routine, there many alternate forms of exercise. Alternative forms of exercise might be: walking on the beach, running after your child, vacuuming, climbing stairs, playing a pick-up game with friends, mowing the lawn, walking a dog, etc. Any exercise is better than none. Consult your doctor for recommendations on what amount, type, and intensity of exercise is right for your health.
Social Support
Social support is the idea that a person has a network of friends and family to both enjoy during good times and to give and receive help when problems arise. We are social creatures and our brains show signs of distress when we are held in isolation from others. An important part of the therapeutic process is helping clients build their social networks and enhance a person’s willingness and ability to ask for help during times of distress. Often the strongest bonds are forged when we allow ourselves to be open and vulnerable with our loved ones. Challenge yourself to open up to others a little at a time. Discuss and review your plan for building social support with your therapist.
Physical Hygiene
Feeling cared for is a universal human need and we accomplish this through maintaining our hygiene, such as through showering, flossing, styling hair, changing into clean clothes, trimming fingernails, and taking the medication we are prescribed on time. A number of things can interfere with our motivation to put energy toward hygiene, such as anxiety and depressive symptoms, life stressors, burnout, and trauma. Developing a healthier hygiene routine is an integral part of increasing energy and confidence.
Productivity
Productivity is the idea of making progress on a task or responsibility that gives us a sense of accomplishment and allows us to maintain or improve our lifestyle. Examples of this might be paying bills, doing homework, keeping up with household chores, and completing tasks at a job. Psychological symptoms often interfere in a person’s ability to be productive and get things done, which can result in a loss of confidence and chaos at work and at home. We can easily set overly ambitious goals for ourselves when we want to improve our circumstances, but this can leave us feeling overwhelmed and defeated. By taking on one task at a time, we can build confidence and make gradual progress.
Fun
Fun or pleasurable activities are as vital to self-care as eating a balanced diet or getting enough sleep. These activities help us maintain optimism and motivation to work through current stressors and struggles. Making time for hobbies or fun activities on a daily or near daily basis helps us recover and ready ourselves for the next stressor or challenge. To recharge effectively, it is important for us to avoid activities that involve drugs or alcohol or that may put our bodies in harms way. Examples of healthy, fun activities might be: spending time outdoors, working on art projects or DIY projects, taking scenic drives, reading, spending time with animals, volunteering, playing sports, baking, flying kites, gardening, practicing yoga, board games, etc. It doesn’t matter what you choose to do, as long as it is safe and of interest to you.
Inspiration
Inspiration helps connect us to our emotions and feeling part of the wide world. Inspiration comes from many sources, such as art, literature, music, religion, nature, etc. Spending time immersing yourself in experiences that leave you with a sense of wonder is part of being healthy and whole. For example, you might seek inspiration by taking time to listen to your favorite musician, look at a piece of art, admire a beautiful vista, participate in a spiritual event, or listen to the ocean; any activity that fills you with a sense of connection. Life struggles and mental health symptoms may interfere with a person’s connection to the things that inspire. Begin with setting small goals to reengage with your inspirations.