essay about take care of yourself

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Jen Ashley is a writer living in Charleston, South Carolina who seeks to find the humor and humanity in all things. Yes, Ashley is her last name.

Taking Care of Ourselves

By jen ashley.

This essay has an associated podcast episode. Listen now .

My friends know me as ‘Jen’, but marketing agencies know me as ‘a mid-20s American woman.’ I am the target demographic for those shilling self-care products, and I am bombarded with ads for them constantly. If they knew me a little better, though, they might realize that no essential oil diffuser in the world could calm these ever-fraught nerves, and even if it could, I wouldn’t be able to afford it.

The term ‘self-care’ took off in the late 2010s as a means to combat the growing trend of burnout. At the heart of the concept was self preservation . It wasn’t about fixing your problems, it was about coping with them: “Your life sucks. Treat yourself to 10 minutes of meditation, or a manicure!”

Newsletters and blogs devoted to self-care started springing up. The faces of stylish, beautiful women in the bylines tell us in gentle, feminine tones that we should buy that sponsored eucalyptus candle or vegan yoga mat as if that will satisfy our growing desperation for peace.

Search the hashtag #selfcare on Instagram, for instance. In between pastel graphics featuring inspirational quotes, you’re bound to find numerous product posts: alternative medicine, moisturizers, crystals, throw pillows, detoxifying teas and low-calorie ice creams. “We can make you feel a little better,” the brands promise, “ for a price. ”

After a year filled with fear, loss, sickness, change, and uncertainty, the need to address my own physical and mental wellbeing reached an all-time high. I wasn’t happy, and I could no longer believe the lie, “If I can just get through this week , my schedule will start clearing up.” I realized I too had a need for self-care, but the online discussion around it felt less like a resource and more like a marketplace oversaturated with overpriced hokum.

Self-care may have started out as a good faith movement for combating burnout, but it has grown into a $450 billion industry that preys upon those who are burnt out. But if life is so hard for so many people, imagine how much harder it must be for those who can’t afford to pamper ourselves with $100 facials? Aren’t they, too, deserving of self-care? And if so, where does it leave them?

Maybe we shouldn’t be listening to the marketers who tell us that we are too old, too ugly, or too imperfect, and that we need to be fixed. Maybe we should listen to ourselves instead.

Should we purchase blue light glasses to protect our eyes from the excessive screen time, or should we quit scrolling our timelines? Should we download a freemium meditation app, or should we take a walk outside? Are we practicing self-care, or have we lost our sense of self?

One evening recently, I was feeling particularly exhausted. All I wanted to do was sit on my sofa and pretend that I did not exist. When I, shoeless, stepped on a spill on the floor, I seriously considered returning to the couch with dirty bare feet. Instead, I forced myself to go to the tub and wash them. It sounds odd, but the quiet and solitary act of washing my own feet felt incredibly therapeutic. It occurred to me that maybe what I was doing was, technically, self-care.

When reflecting more on the concept, I realized I’d been framing it the wrong way – starting with the very term. I began to put intention not into ‘self-care’, but ‘taking care of myself.’ Simply by making it an active phrase rather than an ambiguous term, it instantly became less like an impulsive purchase or an elitist indulgence and more like a necessity.

It is a mantra. When I feel a sense of dread sweeping over me at the thought of doing the laundry, or flossing my teeth, or responding to an email, I now think: “By doing this, I am taking care of myself.” It doesn’t necessarily make these tasks enjoyable, but it does give me a sense of mindfulness.

While self-care is a reactionary measure, taking care of myself is a lifestyle. I no longer make to-do lists for the day, where work deadlines are prioritized above all else. Instead, I make a schedule that incorporates an even mixture of chores, work and self. Lunch breaks are just as important as a mandatory Zoom call. My career will not end if I opt to take a 20-minute walk over a doom-scroll through my inbox – and if that was actually a possibility, would I really want that career?

I challenge you to stop thinking that life is inevitably stressful and that your only option is to take the occasional vacation or book a quarterly massage to patch up your feelings of burnout. You can still book that yoga retreat or buy that candle if you can afford it, but you should think of those purchases as treats, not band-aids. Your wellbeing is not a commodity. Take care of yourself.

A tall Victorian at the end of the line for the J-Church streetcar was home to The Integral Counseling Center. I caught the streetcar a block from my apartment on that most rare of things in San Francisco, flat ground, and rode the car as it lurched around the curves up a very steep grade.

There is no magic deeper than re-telling a story, for you are giving yourself agency to assign meaning and (most importantly) to assign usefulness to time and events. When fairytale writer Hans Christian Andersen wrote, “Our lives are fairytales written by God’s fingers,” it was not just a cute ditty— it was a magic healing spell. 

The Spotlight

Mind, Body, and Soul: The Importance of Self Care

Sarah Jacobson , Editor-in-Chief | January 31, 2019

Sarah Jacobson

Some options for self care include journaling, taking a bath, reading, or exercise.

The busy schedules of many high school students inevitably lead to one thing: stress. We often spend so much of our day completing homework, writing essays, and studying for tests that we forget to spend time on ourselves. One of the best things we can do for our mental health is set aside a little bit of time everyday to assess how we feel mentally, and then address any negative emotions.

Oxford Dictionaries defines self-care as, “the practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.” Self-care is any activity that helps improve a person’s mental health. This activity is completely up to the individual, and can be anything, from running to reading. In order for the activity to constitute as an act of self-care, it only needs to positively impact your mental state.

“[Self care is] taking care of yourself and making sure… that you’re staying healthy and that you put yourself first sometimes because that’s really important,” sophomore Michelle Li said.

The mental health benefits of self-care are extensive. The whole purpose is to provide yourself with a mental break from your day-to-day stress. According to the National Alliance of Mental Illness , stress can cause headaches, low energy, gastrointestinal issues, and insomnia. In addition, chronic stress can lead to mental illness, and is an overall negative component of a person’s life.

Taking regular breaks from stressful situations is important. To reduce the chances that your stress will lead to mental illness, you should plan some breaks throughout the school or work day, so that you can practice meditation, read, or do something that takes your mind off of your troubles.

“I value self care,” senior Alyssa Kovacs said, “because just like you would care of yourself when your body is physically sick, you should take care of your body when you’re not feeling well mentally.”

The physical health benefits of self care are not quite as plentiful, but they do go beyond just reducing the physical symptoms of stress. While self-care doesn’t always directly affect any particular aspect of your body, you benefit from a phenomenon called the relaxation response. Mosby’s Medical Dictionary describes the relaxation response as a protective mechanism against stress that can cause decreased heart rate, lower metabolism, and decreased respiratory rate. This response can be triggered through activities like yoga and meditation.

Self-care can be positive for physical health in more ways than just initiating the relaxation response. For example, if you rarely do stretches for physical therapy, then taking some time out of your day to do those stretches will not only provide a mental break but also some positive physical benefits.

“I practice mindfulness which means to grow an awareness of how our body communicates. I have learned to recognize what anxiety feels like in my body or what anger feels like in my body,” said science teacher Mr. David Dougherty, who advises the “Finding Peace Within” club during Spartan period. “When I recognize the experience, I stop and simply notice my breathing and focus on breathing and relaxing. It is a wonderful practice.”

When life gets stressful, sometimes the things we should be doing, like laundry, gets pushed aside in favor of work. Taking the time to make sure that your personal affairs are in order is just as much an act of self-care as doing a facemask. For some people, doing some chores or taking care of one’s physical health is more relaxing and beneficial.

“I make sure to take a few breaks between studying, and read a book or something to ease my mind, so I don’t have to think so much about everything that I’m stressed about,” Li said. “I make sure that I have specific routines during the evening to make sure that I’m not stressed out.”

Many people are often skeptical of self-care because they view it as selfish. This raises the question of whether or not it is selfish to put yourself first in some situations. In my opinion, it is absolutely not selfish. Sometimes you need a break from the fast-paced world around you, and it’s okay to recognize that and act upon it. In fact, self-care can, in some ways, be seen as a selfless act; if you’re not putting 100 percent into all that you do, then you are doing those around you a disservice.

Self-care is wonderful for everyone’s mental and physical wellbeing. Taking a break and making the time to assess and manage your mental health helps ensure that you are able to put your best foot forward no matter what life brings.

• Alyssa Kovacs
• David Dougherty
• Michelle Li

Senior Sarah Jacobson is a third-year staff reporter, former Our World editor, and current Editor-in-Chief of the Spotlight. She is also the head of social...

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How to Take Care of Yourself: The Importance of Self Care

Table of Contents

Start Taking Care Of Yourself

Self care is an important part of staying physically and mentally healthy. For many people learning to take care of yourself is a process that can be challenging. Often when people are growing up they are taught to put the needs of their work, their families, and other people ahead of their own needs.

But it’s okay to focus on yourself. In fact, it’s the only way that you’re going to have the energy and strength to look after other people. Bettering yourself through self care will make you healthier and happier.

What Is Self Care?

Self care at the simplest level is making sure that you are doing the things that you need to do in order to stay healthy physically and mentally. Caring for yourself is an active choice that you need to make everyday that prioritizes your own health and happiness.

That sounds simple, but most people struggle to incorporate self care into their daily routines because they think it seems selfish. Self care isn’t selfish, but it can feel that way when you’re used to putting everyone else first. When you first start taking care of yourself some of your friends and family members might resent that you no longer put them first. That’s ok. Keep practicing self care.

Physical Self Care

Physical self care is something that a lot of people struggle with because there never seems to be enough time or energy to do the things that you know you should do like exercise daily or eat healthy. It’s common for people to have the best intentions to get up early and workout or make a healthy dinner but then to sleep in and hit the drive thru for dinner because they are overwhelmed, stressed out, and exhausted from their day filled with handling problems and catering to everyone else.

There are a lot of significant health benefits that come from making physical self care a priority. Regular exercise will help you keep your muscles strong. It also helps reduce stress. It can help with weight management. And according to medical studies taking the time for regular exercise can have any or all of these effects on your physical health:

• Better sleep
• Lower risk of heart attack
• Lower stress levels
• Stronger bones
• Better cardiovascular health
• Lower cholesterol
• Reduce risk of some kinds of cancer
• Lower risk of diabetes and insulin resistance
• Better circulation
• Better mood

When you see all the benefits that you can get from just 30 minutes of regular exercise each day it makes it a little easier to prioritize regular exercise.

Mental Self Care

Mental self care means giving yourself a break from the worries and stresses that you have to deal with all day long so that you can relax, clear your mind, and focus. Taking regular mental health breaks for self care can help you manage the symptoms of conditions like depression and anxiety and for some people can get rid of those symptoms entirely. Meditation, journaling, making art, and pursuing hobbies are all things that you can do to practice mental self care.

Making time For Self Care

The number one reason that people neglect self care is that they say they don’t have the time. But how many hours have you spent on social media today? How many minutes have you spent mindlessly scrolling through the news? There is enough time in the day to make time for self care if you are aware of your time and choose how you spend it. You have to make an active choice to make self care a priority instead of other things like spending time on social media.

Most smartphones these days have an app that will track how long you spend on social media each day. Check the app every day for a week. You may be shocked to see how many hours each day you waste mindlessly on social media. Swap 30 minutes of exercise and 30 minutes of art for just one hour spend on social media and you’ll be shocked at how much that will change your physical and mental health.

Self Care Ideas

Self care tips are usually not that easy to apply to real life. It’s all well and good for celebrities or gurus to talk about meditating for hours when they don’t have a job, kids, and other obligations. Here are some easy to follow self care ideas that anyone can do to start a regular self care routine no matter how busy they are:

• Set your alarm for 30 minutes earlier than usual. When you get up reach for a notebook and pen instead of your cell phone and write three pages. Just write whatever comes into your mind. This will help you get rid of worries and stress and focus on the day ahead.
• Make breakfast the night before. If your mornings are very hectic start preparing a healthy breakfast the night before so that you can still eat a healthy meal in the morning. You can put prepared oats and fruit in a paper cup and put it in the fridge so you can grab it on the way out. Or mix up a smoothie quickly in the morning. But make time for a healthy breakfast.
• Spend one evening each week on a hobby. You can join a class or just spend an hour in the tub reading a book. Whatever kind of hobby appeals to you is fine. But spend at least one hour once a week doing something just for the fun of it.

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How to Take Care of Yourself, an Essay I Wrote My Sophomore Year

Favorite Quote: "Never let go, Jack" - Rose

With all the pressure from being a young adolescent, and depending on their choices now for the road of adulthood, mental disorders increase for these young souls. From depressions to anxieties, about half of the US’ teens suffer from these crippling disorders, and suicide being the third leading cause of death from adolescents aging from 13-19. Teenagers, stereo typically, are supposed to go out, make memories with friends, get their hearts broken, living life to the fullest, as it’s supposed to be one of the golden ages as you live. Conflicting, being a teenager has become one of the best and worst times in life. These mental disorders are changing the life of a teenager, as pressure to go to college, getting outstanding grades, and being able to overcome adult responsibilities the second they walk off with that diploma they earned for their overall GPA of a 3.5 throughout high school, when they go out with friends once a month, or hardly at all, due to them constantly drowning in homework, and having a couple of hours to recollect, spend time with family and friends, they’re losing sleep, and killing themselves from the horrors of life.However, this could change, if they knew how to take care of themselves.

One thing that drastically increases the risks for anxieties and depression, is that these kids don’t love themselves, or don’t know how. The first step to learning how to take care of yourself is to love yourself. Loving yourself, can be hard to achieve, but being happy with what you’ve done and brushing away the negativity can be adapted over time, if you put yourself in that mindset. Leaving things in the past, rather than dwelling in it, you have to learn to move on as life continues, so many things are going to happen. Love yourself, put yourself first, care for yourself, you have to learn how to do these things with yourself before passing these feelings to another human. Being happy with who you are, is so important, you have this one life to live, and no one should spend any second of it unhappy with who they are.

Another thing is to know your limits, know when you’ve had enough. Once you know these limits,you will know when you need to step away from something that can damage you incredibly. It may be hard with school, as it does get overwhelming at times, although the best thing to do is schedule out time you spend on school work, and give yourself breaks in between assignments.  You should always find time to get away from the things that pressure or tire you. It’s healthy to take a break sometimes, knowing your limits can help you find the time to take a break. As it refreshes the mind, and you can gradually find happiness in other activities, or you could discover something you’re talented about. One thing I really enjoy doing when I’ve had enough, is going for a walk, not in the middle of the day, or when it’s pitch black outside, I enjoy going for a walk with music in my ears, as the sun is setting. Getting enough sleep is also important, getting too much sleep or too little can really mess with your mental stability and being tired more than usual can risk depression.

Another step is to talk to someone when you need someone to support or comfort you. Whether it be with a close friend or relative, or even to yourself. Writing your feelings and thoughts can be really relieving. As emotions and thoughts build up, it can really affect how you go on with your days, and they can gradually build up. If you need to cry about something, let it all out, do not be afraid to shed some tears when needed, every human being will feel pain, and every human being will cry. Don’t let all these feelings build up, let it out when needed, otherwise the weight of them will build up, and you will be holding in too much, just as a balloon, you will pop. Do not be afraid to feel, do not be afraid to want, you are human, just as everyone else. Everyone has gone through the horrors of emotions, and you will also.

Taking care of yourself is one of the most difficult tasks a human can achieve, but once you start it will become easier to continue. Finding your escape from your mind is difficult, but you will find your light in the darkness. Be cautious, and if you find yourself being at risk for any mental disorders, I recommend you to talk to someone about it, find help. There is nothing wrong with you, finding help is incredibly important, as mental illness is becoming more and more of a problem, and it’s continuing to go unnoticed. Know to take care of yourself, for the sake of your mental health.

I wrote this not too long ago, but it was an assignment in English to write a how to essay. This time being I was crumbling under anxieties and loneliness, I had hardly any friends, one of my closest friends had attempted suicide, I was going through a loss of someone who left me and felt misplaced in my family. This essay helped me realize what I need to do to better myself and grow as a person. Finding it again motivates me to do the best I can in the upcoming school year and not fall apart as I almost did in the last.

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What is Self-Care and Why is it Important For You?

While there is no unit of measurement for self-care, I personally like to compare it to calories, which are literally units of energy. That is, one calorie equals one unit of energy. Here, I see one unit of self-care as a unit of personal fulfillment. The more units of fulfillment one has, the higher their life satisfaction. Subsequently, individuals may find themselves more motivated, energized and purposed in their endeavors.

Though calories do give you energy, those alone are not enough to provide the type of fulfillment you're seeking. You must take time to not only appreciate your life but the positive impact you have on others. Regardless of intention, you cannot possibly keep going without having a strong foundation, which is built upon self-care. And, yes, healthy eating — which includes nutritious caloric consumption — is also part of this.

First, What Does Self-Care Mean?

Although prioritizing self-care may sound like common sense, especially if you’re considering longevity, it’s often the first thing to go when you find yourself in challenging situations, whether because of bad health, a financial crisis, job loss, divorce or another significant life event. This is why it is important to keep it top of mind and not an after-thought, especially in challenging times.

Why is Self-Care Important?

Burning the candle at both ends, so-to-speak, comes with significant consequences, which may include but are not limited to burnout, depression, anxiety, resentment and a whole host of other negative implications.

Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and more. From a physical health perspective, it has also been clinically proven to reduce heart disease, stroke and cancer. Spiritually, it may help keep us in tune with our higher power as well as realize our meaning in life.

▸ What are the Benefits of Self-Care?

Self-care offers numerous benefits for your overall well-being. Here are some key benefits:

• Improved physical health: Engaging in activities like regular exercise, getting enough sleep and eating nutritious meals can enhance your physical health, boost your energy levels and strengthen your immune system.
• Enhanced mental and emotional well-being : There are many reasons why mental health is important , and practicing self-care can help reduce stress, anxiety and symptoms of depression. It promotes better mental health by providing an opportunity to relax, recharge and engage in activities that bring joy and fulfillment.
• Increased productivity and focus: Taking care of yourself allows you to recharge and rejuvenate, leading to increased productivity, improved concentration and better problem-solving abilities. When you prioritize your well-being, you have more energy and mental clarity to tackle daily tasks.
• Better relationships: When you prioritize caring for yourself, you have more emotional resources to invest in your relationships. Taking time for yourself helps prevent burnout and enables you to show up as your best self in your interactions with others.
• Increased self-esteem and self-worth: Personal care practices can boost your self-esteem and self-worth. By prioritizing your needs and engaging in activities that make you feel good, you send a message to yourself that you deserve care and attention.
• Prevention of burnout: Regular self-care can help prevent burnout, which is a state of physical, mental, and emotional exhaustion caused by prolonged stress. By taking proactive steps to care for yourself, you can replenish your energy and prevent the negative consequences of burnout. This can be especially important for those working in the helping professions .

Self-care is vitally important. Without appropriate nutrition, physical activity, sleep and otherwise, you may be able to get by for a while but will ultimately burnout. This is not a matter of if but when.

How to Practice Self-Care

Perhaps the single most common reason people give for not participating in self-care is due to a lack of time. While many of us have a lot going on, it’s imperative that we take time out every day for ourselves, even if minimally. And it doesn't have to cost a thing. You can even accomplish it in the convenience of your own home. 

Even if you only have 5-minute increments spread throughout the day to engage in self-care, that is certainly better than nothing. Over time, you may significantly enhance your overall health and well-being. Even if you are just beginning, there are results that may be realized almost immediately.

▸ What are Examples of Self-Care?

Examples of self-care do differ, even if minimally from person-to-person, but generally satisfy one or multiple of the national Substance Abuse and Mental Health Services Administration’s (SAMHSA) eight dimensions of wellness ( SAMHSA pdf source ).

Though developed by substance use professionals, these dimensions conceptualize the domains of wellness that make all of us whole. 

Here are some suggestions to consider among each of the eight domains. Feel free to modify, replace, or consider your own as you go along. Remember, this is about you.

• Emotional: Talk to someone, reflect, journal, read, do something artistic, listen to music, work out, take a walk, watch something that suits the mood (or does the opposite and changes it), cry it out, hug someone, cuddle, laugh, take a nap.
• Environmental: Take a walk somewhere nice, breathe in fresh air, enjoy the sun, enjoy the night sky, avoid littering, pick up litter, reduce waste, use reusable products, recycle, clean your house, redesign a room.
• Financial: Develop a practical financial plan, open a savings account, start saving (even if $1 per day), try saving even more if you are already saving, invest, cut back on unnecessary purchases, consider where you can cut corners, avoid credit cards, ask for a raise.
• Intellectual: Read, listen to audiobooks, watch documentaries, complete puzzles, be mindful of the world around you, become curious, try something new, tap into your creative/artistic side, take a class, complete a program, graduate.
• Occupational: Learn a trade, get your degree, train for a promotion, accept the promotion, put together your resume, polish your resume, apply for your dream job, take on a task you enjoy, open your own business.
• Physical: Work out daily, take a walk, eat healthy, get your annual checkup, see the dentist, take medications as prescribed, avoid drugs and alcohol, get 7-9 hours of sleep , see the physician when you do not feel well.
• Social: Meet up with friends and family, keep in contact with old friends, volunteer, go out, have fun, engage in healthy social media use, stay positive , utilize technology when distance is a factor, have a big laugh.
• Spiritual: Meditate, pray, reflect, engage in yoga, visit a meaningful site, do right by others, practice mindfulness , consider your higher purpose and meaning, look to your higher power for support, love one another, help those in need.

Self-care is an important activity to do every day. Doing so will lead toward a better balance among your dimensions of wellness and lead toward improved overall health and wellness. Life is precious, and it is meant to be enjoyed.

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The Unselfish Art of Prioritizing Yourself

Taking care of ourselves and doing what we love is not selfish..

Posted August 17, 2017 | Reviewed by Jessica Schrader

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Most of us are taught from an early age that being selfless is a good thing, and there are many proven benefits of altruism , to both our mental and physical well-being. However, sometimes the messaging we receive to be giving of ourselves, to push ourselves to the limit, be productive, and forgo our needs can be taken to an extreme in our everyday lives. If we’re not attuned to who we are and what we want, we can start to make sacrifices that don’t just hurt or limit us, but actually negatively impact those we care for.

Socrates gave two injunctions: Care for oneself and know oneself. He and other ancient ethicists understood that caring for ourselves is to exhibit an attitude not only toward ourselves, but also toward others and the world, to attend to our own thoughts and attitudes in self-reflection and meditation , and to engage in ascetic practices aimed at realizing an ideal state of being. Maintaining a certain regard for ourselves and engaging in self-compassion and self-care are actually fundamental to creating a good life for ourselves and the people who matter most to us.

Here’s why:

1. When we feel depleted, we have nothing to give.

When we fill our time with responsibilities and constantly prioritize the needs of others over our own, we can drain ourselves of energy and desire. We’ve all experienced the difference between giving from a feeling of having something to offer—happily getting our kids ready, helping a colleague at work, cooking a meal for our partner, doing a favor for a friend, and making ourselves do these same activities because we “should.” The tasks remain the same, but our attitude shifts, largely based on our attitude toward ourselves. If we are kind to ourselves and considerate of our own needs, we are more likely to show up fully for the people to whom we extend ourselves. Otherwise, we may be going through the motions, but not engaging in a way in which everyone benefits—i.e., our kids feel nurtured, our job feels rewarding, our partner feels seen, and our friend feels cared about.

2. Doing what we love recharges us.

When we’re lit up and excited, we have more energy and positivity to offer the people around us. The time a parent “takes off” for a date night or an employee uses to rest instead of working at all hours is not self-centered. Just because it feels good to us doesn’t mean it denies others. In fact, by tending to our own needs and practicing good self-care, we alter the very quality of how we relate to others. Our families, friends, and coworkers get to experience us as the best and fullest versions of ourselves—happy and present.

3. We lose our real selves in the “do, do, do” mentality.

I know many parents who go above and beyond for their kids on a practical level. They literally pack every minute of their day into being chefs, chauffeurs, coaches, and clean-up crews for their kids. I also know people in relationships who focus on doing everything they can think of for their romantic partner. However, when we fall into a cycle of “go, go, go,” we often tally up achievements that we use to prove our worth, but rarely stop to experience what makes our hard work worth it to us. We may sacrifice our own interests altogether or stop enjoying personal connections that make us feel like ourselves. In doing so, we give up aspects of ourselves, but the people close to us also miss out on really knowing us.

4. We can drain others when we don’t get our own needs met.

One of the best pieces of advice my colleague Pat Love gives to parents is to get their adult needs met by other adults. When parents center their entire lives around their kids in an effort to be selfless, they put a lot of pressure on their kids to fulfill their lives and meet their needs. It’s so much better for kids to witness their parents as full and fulfilled people in and of themselves, thereby experiencing their parents’ example and not just their devotion. This is true in all of our relationships. If we don’t practice self-care and find healthy ways to meet our needs as individuals, we tend to have less energy, complain more, drag our feet, feel more resentment, and criticize ourselves and others, all of which can be draining to all the people we are seeking to benefit by setting aside our own wants and needs.

5. We lose ourselves to our “ critical inner voice .”

When we are preoccupied by a drive to be “productive” or “helpful,” it’s valuable to look at what’s pushing us. Are we doing what we do because it makes us or the people we care about happy? Or are we driven by something else? Many of us have an inner critic that tells us we have to achieve certain objectives to be acceptable or worthy. This harsh internal coach tends to attack us from all angles and reinforce the idea that anything we do for ourselves is selfish. When we’re listening to this voice, it’s easy to lose track of what’s really going on around us. Are we living our lives the way we want? Are we really doing justice to the people around us by being present and feeling good? The critical inner voice is a huge distraction that affects our mood and behavior, and it can often be at the helm of an unrealistic desire to be “perfect” and always put others first.

6. We fail to practice self-compassion.

One risk of becoming lost in all the things we "should" be doing for others is that we stop feeling for ourselves. To no surprise, research has shown that being kind to ourselves and practicing self-compassion improves our well-being. It also benefits the people around us. Researcher Kristin Neff has argued that having a kind attitude toward ourselves actually makes us better able to look at our mistakes and make real changes. In addition to self-kindness, she describes two other key elements to self-compassion— mindfulness , which involves learning to accept our thoughts and feelings without over-identifying and being overcome by them; and a sense of common humanity, which means not seeing ourselves as isolated or different in our struggles. Each of these three elements is important to practice because they help us stay attuned to ourselves, who we are, and what we need without judging ourselves too harshly or feeling unworthy or different from everyone else. If we can take time to practice self-compassion, we can feel more comfortable being ourselves, and extend this attitude to others.

7. Our stress hurts us and those close to us.

Our failure to stop and check in with ourselves and make time for the things that are meaningful to us can increase our stress. Filling our lives with responsibilities can generate a cycle in which being stressed feels like the norm. As a society, we are unapologetic about our stress levels, even wearing them like a badge of honor, proving our value. However, stress takes a serious toll on our mental and physical health. These effects often catch up with us and prevent us from enjoying our lives, not to mention affecting how we relate to others, often leading to more conflict, tension, and acting out in our relationships.

8. Driving ourselves can impair our performance.

Research by The Energy Project recently found that workers who didn’t practice good self-care, like getting enough sleep, often have trouble focusing on one thing and are easily distracted. Their findings led the project’s CEO, Tony Schwartz, to conclude , “If you do not put your needs first, then ultimately you will not be able to perform well and show up for others consistently and happily.” Taking care of ourselves doesn’t just make our personal lives better; it also makes us into stronger assets at work.

For many of us, there are good lessons to be learned about being generous and giving of ourselves. However, when we lose touch with the grand passions and tiny quirks that make us who we are, we diminish the quality of our lives. It’s all too easy to categorize certain pursuits as selfish rather than fighting to maintain the things that make us come alive. However, when we do make time for our wants and needs, we are more alive to the world around us, more available, and more giving of our fullest selves. In effect, we are our least selfish, while still honoring our sense of self.

Lisa Firestone, Ph.D. , is a clinical psychologist, an author, and the Director of Research and Education for the Glendon Association.

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What Is Self-Care and Why Is It Important?

4 Ways to Practice Self-Care

What Is Self-Care?

• Building a Self-Care Plan

Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote health and wellness.

While many people may view self-care as a form of selfish indulgence, the act of caring for oneself is an important part of a person's overall well-being.

Many people do not fully understand what self-care means. Read on to find out more about what self-care is, examples of practicing self-care, and why it’s important for your mental and physical health.

Maskot / Getty Images

According to the World Health Organization (WHO), self-care is being able to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider.

The WHO also mentions that self-care is a broad term and many facets of a person’s life come into play, including:

• Hygiene (general and personal)
• Lifestyle factors such as exercise level and leisure activities
• Environmental factors such as a person’s living conditions or social habits
• Socioeconomic factors such as a person’s income level or cultural beliefs
• Self-medication and following treatment plans for current illnesses

The main goal of self-care is to prevent or control disease and preserve overall well-being through consistently taking care of various aspects of your health.

For a person to practice true self-care, they must use personal responsibility and self-reliance in a way that positively impacts their health in the current moment and the future.

Overindulgence in spending

Binge-eating your favorite but unhealthy foods

Participating in activities that provide instant gratification

Going on expensive and lavish vacations

Perfecting oneself by any means necessary

Numbing bad feelings using alcohol or illicit substances

Binge-watching television

Prioritizing one's physical and mental health

Adopting healthy lifestyle habits that can be maintained long-term

Eating a healthy diet

Finding exercise activities that you enjoy and participating in them regularly

Getting an adequate amount of good-quality sleep

Following treatment plans for existing conditions accordingly

Taking time out for yourself to participate in healthy activities you enjoy

What Types of Self-Care Are There?

Various forms of self-care involve different activities or actions. Each form is as important as the other and drives optimal health and well-being.

Physical Health

Taking care of your physical health is a form of self-care that helps improve quality of life and prevent or manage chronic conditions.

Physical self-care will be different for each person, but ways you can practice physical self-care include:

• Getting the proper amount of exercise
• Eating regular, well-balanced meals that are mostly whole foods and staying hydrated
• Engaging in relaxing activities that can help manage stress
• Getting enough sleep
• Getting regular medical and dental care

Mental Health

Mental self-care is designed to drive a healthy mind by practicing brain-stimulating activities and healthy mental behaviors. Mental self-care can help you manage stress, lower your risk of illness, and increase your energy.

While no two people are the same, these strategies can help you manage stress and stimulate your mind:

• Use relaxation programs or apps regularly to incorporate meditation, yoga, muscle relaxation, or breathing exercises. 
• Practice gratitude by reminding yourself daily of things you are grateful for. Write them down at night or replay them in your mind.
• Participate in creative activities you enjoy.
• Read a book or do a puzzle.
• Play games such as Scrabble, crossword puzzles, or other brain teasers.
• Try a new hobby.
• Engage in exercise.
• Take adult education classes.
• Seek help from a professional as needed.

Relationships

Having healthy relationships is a form of social self-care all its own. Research has shown that different forms of relationships, whether they be romantic, platonic, or familial, can all benefit overall health and well-being.

On the flip side, not having healthy relationships can be detrimental to health. When people lack platonic relationships, they are more likely to be subject to psychological distress and engage in unhealthy behaviors.  

Ways to foster relationships include:

• Regularly scheduling get-togethers (coffee, a walk, a meal, going to the movies, or just hanging out) with friends or family members
• Connecting with community or faith-based groups
• Volunteering for a local organization
• Joining a local group, such as a hiking club, knitting group, or other interest group

Not everyone has a spiritual or religious need. However, for some people nurturing their spirit allows them to connect on a deeper level with themselves and to think beyond themselves.

Spiritual self-care practices might include:

• Hiking or spending time in nature
• Listening to inspirational music
• Going to church or attending virtual spiritual activities or groups
• Talking with a spiritual advisor

Why Is Self-Care Important?

Practicing self-care regularly can bring about both short- and long-term benefits that lead to improved well-being and an improved health status.

In the short term, people who practice self-care can see positive changes such as:

• Reduced stress levels : Putting your health and needs first along with giving yourself a bit of rest can significantly reduce stress levels.
• Increasing self-worth : The more you take care of yourself, the better you will feel about who you are as a person. This is because more of your core needs will be met on a regular basis.
• Feelings of belonging : A short-term benefit of spending time with others will provide feelings of belonging and love, which is good for your overall mental health.

While the short-term benefits of self-care are good, the long-term benefits are what self-care is more focused on. Some long-term benefits include:

• Managing chronic conditions: By practicing physical and mental self-care strategies, conditions such as depression, diabetes, and heart disease can be more effectively managed.
• Disease prevention: Implementing self-care practices, such as regular exercise, healthy eating, and stress management techniques, reduces the risk of heart attack , stroke , and obesity in the future.
• Stress reduction: Stress affects all systems in the body. Chronic stress can lead to chronic health conditions. Practicing self-care that reduces chronic stress can help lower the risk of developing health conditions, such as heart disease, high blood pressure, gastrointestinal disorders, and more.
• Healthier relationships: When taking better care of our personal needs, we are better able to engage in healthy relationships partially due to increased self-esteem and self-worth.
• Improved job satisfaction: A study of nurses found those who implemented intentional self-care practices had significantly higher job satisfaction. The authors suggest implementing self-care practices could improve job satisfaction and teamwork while reducing burnout.
• Reduced burnout: Authors of a review of multiple studies concluded the solution for burnout is complex, but self-care strategies are one of several components that could be effective.
• Improved quality of life: When self-care practices help to better manage health conditions, reduce stress, or create a greater sense of belonging, overall well-being and quality of life improve.

How to Practice Self-Care

Building your perfect self-care plan will depend on your personal health and lifestyle. To create a plan to encourage better health and well-being:

• Determine your overall level of health: Once you know your starting point health-wise, you can begin adding or subtracting certain activities or stressors in your life to focus on improving your health.
• Identify your stressors: Make a list of things that cause you stress in all aspects of your life. The next step is to do your best to avoid certain stressors. If they are unavoidable, teach yourself coping techniques that can help lessen your stress reaction to certain situations.
• Identify your coping strategies: Everyone develops strategies to cope with health issues, stress, and other life problems. Make a list of your coping strategies and see which ones are healthy and which ones aren’t. The unhealthy ones that don't serve you well can be swapped out for healthier coping mechanisms.

After completing these three steps, you can begin to formulate a plan that you can commit to.

Self-Care Strategies for People With Chronic Disease

If you have a chronic disease, your self-care plan may look a little different than that of someone who does not. This is only because you will have to incorporate certain activities that will benefit you. For example, if you have diabetes , ensure that coping strategies and activities you utilize as self-care help you manage your condition while you follow your treatment plan.

Self-care is the practice of taking care of the physical, mental, emotional, and spiritual aspects of your life to promote health and wellness. It is a lifestyle that enables you to set aside time for your health to ensure your overall well-being now and for years to come.

If you do adopt the right techniques to care for yourself, you will be able to reap the benefits, such as better physical and mental health, the prevention or better management of disease, and better personal and workplace relationships.

World Health Organization. What do we mean by self-care?

National Institute of Mental Health. Caring for your mental health .

Holt-Lunstad J. Loneliness and Social Isolation as Risk Factors: The Power of Social Connection in Prevention . Am J Lifestyle Med. 2021 May 6;15(5):567-573. doi: 10.1177/15598276211009454

Kiecolt-Glaser JK, Wilson SJ. Lovesick: How Couples' Relationships Influence Health. Annu Rev Clin Psychol. 2017 May 8;13:421-443. doi:10.1146/annurev-clinpsy-032816-045111

David D, Dalton J, Magny-Normilus C, Brain MM, Linster T, Lee SJ. The Quality of Family Relationships, Diabetes Self-Care, and Health Outcomes in Older Adults. Diabetes Spectr. 2019 May;32(2):132-138. doi:10.2337/ds18-0039

Amati V, Meggiolaro S, Rivellini G, Zaccarin S. Social relations and life satisfaction: the role of friends. Genus. 2018;74(1):7. doi:10.1186/s41118-018-0032-z

Riegel B, Moser DK, Buck HG, et al. American Heart Association Council on Cardiovascular and Stroke Nursing; Council on Peripheral Vascular Disease; and Council on Quality of Care and Outcomes Research. Self-Care for the Prevention and Management of Cardiovascular Disease and Stroke: A Scientific Statement for Healthcare Professionals From the American Heart Association. J Am Heart Assoc. 2017 Aug 31;6(9):e006997. doi:10.1161/JAHA.117.006997

American Psychological Association. Stress effects on the body .

Monroe C, Loresto F, Horton-Deutsch S, et al. The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments . Arch Psychiatr Nurs. 2021 Apr;35(2):189-194. doi: 10.1016/j.apnu.2020.10.003

Adnan NBB, Dafny HA, Baldwin C, Jakimowitz S, et al. What are the solutions for well-being and burn-out for healthcare professionals? An umbrella realist review of learnings of individual-focused interventions for critical care . BMJ Open. 2022 Sep 8;12(9):e060973. doi: 10.1136/bmjopen-2022-060973

California State University Department of Educational Psychology and Counseling. How to Create an Individualized Self-Care Plan.

By Angelica Bottaro Bottaro has a Bachelor of Science in Psychology and an Advanced Diploma in Journalism. She is based in Canada.

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A reflection on the importance of self-care

By Cecilia Vorfeld

This piece was originally a Voices column in The Johns Hopkins News-Letter .

Amongst all this chaos and high stress as the year kicks off, we should never forget to take care of ourselves first. No matter how important exams feel, your health is vital. It's no wonder the freshman plague coincides with midterm season every fall. You can hear the symphony of coughs and sneezes in large lecture halls, especially while everyone is furiously scribbling away during an exam.

I myself got incredibly sick before one of my Brain, Behavior and Cognition midterms freshman year. Needless to say, I completely bombed that exam as I felt so awful that I could barely read the questions. Thank goodness I could drop a midterm. This plague I was suffering was more down to stupidity, but it was also part of learning what it means to go to college and to find balance here at Hopkins.

I had decided to do a 24-hour sci-fi movie marathon, from 8 a.m. on Saturday to 8 a.m. on Sunday, with six new friends in my small Sylvester AMR I double (still hands down the best place to live freshman year, despite this horrific event — just saying).

As you can imagine, it did not end well. Seven people in one dark, small room, watching around 12 films one after the other, with only a few breaks and chips to sustain us —it was a recipe for disaster. Unsurprisingly I felt awful on Monday. I was dead. An absolute zombie. And yet I had a midterm on Tuesday morning which I needed to do. If only I had taken better care of myself.

Twenty four hours with no fresh air. That is a death sentence for sure. My freshman year self did not see how that was rather unhealthy of me, and so I want to encourage you all to learn from my mistakes.

Right now, the weather continues to be so beautiful. Soon enough fall will come with its rain and then the nights will get longer and winter will approach with its cold winds. Enjoy the sunshine while you can my friends! You could do this by getting coffee with a friend outside, reading on a quad or even working out — go for a run or walk around campus.

Personally, I try to exercise regularly, but when I don't manage my time well, it's the first thing that goes out the window. But when I do, it's always so worth it. It's a great way to process through whatever is stressing you out, feel those endorphins pumping and take a break from everything that is going on around you. I'll usually go first thing in the morning because at that point I am not even fully awake yet so I don't have time to think about what I need to get done.

By the evenings, my plate is so full, I can't seem to find time to make my way over to the Rec Center. Again, whatever works for you and your schedule is best, but if you haven't tried it out yet, I'd recommend it.

My second recommendation to you all, no matter how long you've been here, would be to get enough sleep. As an RA this year, I certainly witness residents staying up late into the night and I myself this past week have not been getting the sleep I need. It never ends well. Everything just seems so much harder when you're tired. I know I am a lot more irritable when I haven't had enough shuteye and any little thing that may never have annoyed me on a regular day, makes me want to burst into tears.

Of course, some people can function on less sleep than others, but I would encourage you all to make sure that you don't lose sleep because you left everything last minute.

Managing your time can really help make things better in the long run. I believe in taking time to relax and do things you enjoy, but don't do that in order to delay your work. Fit those treat-yourself-moments into your schedule.

I often will work with a friend so they can encourage me to get the worst over with, the assignment I keep putting off, the email I don't want to write. You've just got to rip off that band-aid. Then it's done. Leave it, and it becomes almost too late to the point that you have to sacrifice your sleep and get all stressed. People will say that there are not enough hours in the day, but there are exactly 24 hours each day for each of us, and I believe that we have total control over how we spend those hours.

Maybe I come from a very privileged perspective, but I think that if a class is too much, or a club you're in, or a job you work or the research you do, you have the power to change that. Very few things are absolutely necessary.

And if they are, then the stress you go through must be worth it or why do it at all. Know that you can always ask for help or alterations to create more balance in your life. As a senior, I feel that the more help I ask for, the more questions I ask, the more I use the resources available to us here at Hopkins, the happier I am and the more balance I have in my life.

I only have one more year here so I definitely want to max out on everything that is available to me, such as the extracurriculars I do. They are things that I get a huge amount of pleasure from and thoroughly enjoy. However sometimes I have to recognize that I need to set boundaries. I need to take care of myself first. There is nothing wrong with that. People are understanding.

Self-love is not selfish. You can't pour from an empty cup. Please remember that in the coming weeks and months here at Hopkins and make sure to put your own health and happiness first. You will make others around you healthier and happier too.

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Taking Good Care of Yourself

Work Toward Goals Care for Yourself Build Strong Connections Meditate

Working Toward Goals

People in recovery offer the following suggestions:

• Focus on your strengths.
• Focus on solving problems.
• Focus on the future instead of reviewing hurts from the past.
• Focus on your life instead of your illness.

As you work on your recovery, you might want to write down some of your main goals. These goals can be short-term and easily achievable, or you can start identifying bigger, more long-term goals that you want to work your way towards. It's helpful to think of small steps to take toward them over a certain amount of time, like a week or a month. Remember to congratulate yourself for any successes. Achieving goals - even small ones - is a sign of hope and accomplishment.

Developing goals for recovery  can be tricky, especially if you aren't sure what it is that you want to accomplish. Consider your interests, things that bring you joy and things that keep you motivated. Also, think about the things you want, like where you want your life to go or what you would do more of if you could. Having a deep investment in the goals that you set will increase the chances of completing them.

Once you have set goals for yourself, you need to figure out what things are necessary to accomplish those goals.  Be clear about why you set this goal and how your life will be different once this goal is achieved. You should also consider the strengths and skills that you possess that will help you achieve your goal. Try to involve necessary support systems and resources that can help you through the process if and when you need it. Finally, remember to stay focused on the goal and not on the difficulties you might be having. Keep an open mind, and know that you may hit barriers along the way. Recovery is no easy task, and focusing on the negative experiences will only make things harder.

Create a journal or scrapbook with pictures and clippings to help maintain your goals.  Keeping a journal or scrapbook is a good way to track your goals and remind you of the things you've accomplished and the things you still plan to accomplish. Continue to add new goals as they come up. Recovery is a constant process and continuing to set goals for yourself will keep you motivated to reach and maintain wellness.

Care for Yourself

Taking good care of yourself is paramount to the success of your recovery process. People in recovery find that their physical, spiritual, and emotional health are all connected, and that supporting one supports the others. Taking care of all aspects of you will increase the likelihood that you stay well.

To help support you in your recovery, you can access a screening tool for depression, anxiety, bipolar disorder, and PTSD. Visit screening.mhanational.org to take a mental health test. 

Some tips for self-care include:

• Live Healthy,  eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and alcohol. Manage stress and go for regular medical check-ups.
• Practice good hygiene.  Good hygiene is important for social, medical, and psychological reasons in that it not only reduces the risk of illness, but it also improves the way others view you and how you view yourself.
• See friends  to build your sense of belonging. Consider joining a support group to make new friends.
• Try to do something you enjoy every day.  That might mean dancing, watching a favorite TV show, working in the garden, painting or reading.
• Find ways to relax,  like meditation, yoga, getting a massage, taking a bath or walking in the woods.

You can also visit LiveYourLifeWell.info to learn more about the 10 Tools to Live Your Life Well.

Strengthen Your Connections

The importance of incorporating joy, spirit, and relaxation in your life has many implications in developing resiliency (the ability to recover from an illness) and staying healthy. The four C's to joy, spirit, and relaxation are: connect with yourself, connect with others, connect to your community, and create joy and satisfaction. As you use these four C's remember to continue trying to push your comfort levels and do things you may not have done before.  

Connect With Yourself

It is important that you check in with yourself periodically. If you do not then you may not realize that things are changing or getting out of control. Checking in with yourself allows you the opportunity to evaluate where you are in your recovery. You may find that you need to readjust what step of your action plan you are on or try different coping tools.

If you have had low times in the past you understand how hard it can be to get out of those places. Learning all that you can about your mental health condition will help let you know that your hard times are not your fault. Making a list of accomplishments that you have achieved is a good resource to turn back to when you are feeling low.

Another tool that may help you is to journal about your experiences. Keeping a journal is a great way to learn about yourself. Being completely honest in your journal is important; in your journal, you should feel free to let your guard down. This will help you discover how you really feel and vent your stress in a non-threatening manner.

Another method of connecting with yourself is to become an advocate and share your story. There has been a lot of research that explores the power of storytelling as a form of therapy. Sharing your own experiences through writing or talking is an important stage of recovery. Just as you are supported by reading the thoughts and experiences of others you can also be the person that helps lift another. 

Connect With Others

Spending time with positive, loving people you care about and trust can ease stress, help your mood and improve the way you feel overall. They may be family members, close friends, members of a support group or a peer counselor at the local drop-in center. Many communities even have warmlines (free hotlines run by people with mental health conditions) that you can call to talk to someone and receive peer support.

Research points to the benefits of social connection:

• Increased happiness . In one compelling study, a key difference between very happy people and less happy people was good relationships.
• Better health . Loneliness was associated with a higher risk of high blood pressure in a recent study of older people.
• A longer life . People with strong social and community ties were two or three times less likely to die during a 9-year study.

Connection happens when you get:

• Concrete help, such as having a friend pick your kids up from school;
• Emotional support, like hearing someone say, "I'm really sorry you're having such a tough time";
• Perspective, like being reminded that even the moodiest teenagers grow up;
• Advice, such as a suggestion to plan a weekly date with your spouse;
• Validation, like learning that other folks love reading train schedules too.

Do you have enough support?  Ask yourself if you have at least a few friends or family members who:

• You feel comfortable to be with;
• Give you a sense that you could tell them anything;
• Can help you solve problems;
• Make you feel valued;
• Take your concerns seriously.

Connect to Your Community

A great way to feel emotionally strong and resilient in times of stress is to feel connected to a broad community. Think about the things you like to do. You can expand your social network by looking into a community organization that brings people together who share the same interests. For instance, many communities have local biking, hiking, or walking groups. Is there something you've always wanted to do like learn a new language? Take a class, or join a local group. You also may find the support you need through local support groups for a specific issue like parenting, dealing with a health problem, or caring for a loved one who's ill.

Or consider volunteering with a community organization that helps fill a need. Here are some tips to make sure your volunteer experience works for you, and does not become an additional source of stress:

• Get the right match . Think about what kind of work you like to do, based on your interests, skills and availability. Consider making this a list for easier readability. Do you like to read, write, build things, repair things, or sort and organize? Do you have a special field of knowledge that you could teach to struggling students as a tutor or coach? Are you especially concerned about homelessness or pollution? Do you love to garden or work in an office? Do you speak another language? Do you need to be at home, and bring your volunteer work home with you? Whatever your situation and your interests, there is probably a volunteer opportunity to make a great contribution in your community. Volunteering will help you build strong connections with others - a proven way to protect your mental health.
• Make it count . You want your volunteer time to make a difference, so ask questions to make sure the organization uses volunteers efficiently and productively. Ask what volunteers do, where and when they do it, and whether an employee is available with information and guidance when needed.
• Find a connection . To find a volunteer position that's right for you, contact your volunteer center. Look in the Yellow Pages under "Volunteer Clearinghouse" or "Volunteer Center," or find options online at  http://www.volunteermatch.org/ . Your  local Mental Health America affiliate  office also may be looking for volunteers. You can also contact your city or county information line to ask for a referral to a volunteer coordinator service in your area.

Create Joy and Satisfaction

Living with a mental health condition can be taxing emotionally, physically, and mentally. Experts have found that good feelings can boost your ability to deal with stress, solve problems, think flexibly, and even fight disease. Taking care of your body emotionally, physically, and mentally through creating joy and satisfaction is an important part of living with or without a mental health condition.

Studies show that:

• Laughing decreases pain, may help your heart and lungs, promotes muscle relaxation, and can reduce anxiety.
• Positive emotions can decrease stress hormones and build emotional strength.
• Leisure activities offer a distraction from problems, a sense of competence and many other benefits. For example, in one study observing twins, the one who participated in leisure activities was less likely to develop Alzheimer's disease or dementia than their fellow twin.

Some tips to enjoy life and relax:

• Do something you loved to do as a kid.  Run through the sprinklers, hang from the monkey bars, or make a mess with finger paints.
• Do something you've always wanted to do.  Bake a soufflé, build a tree house, or learn to knit. If you're not sure how, take a class or look for a local group dedicated to the activity.
• Watch or listen to comedy.  Via video, podcast, or website. Or get a laugh the old-fashioned way - through the comics section.
• Therapeutic massage.  A massage can relieve muscle tension, stimulate the body's natural painkillers and boost your immune system. It can also help you feel less anxious and more relaxed.
• A nature break.  A blue sky, lush bushes, a scenic lake. Walking in - or even just looking at - nature calms our nerves and relieves mental fatigue. In one study, workers with views of nature were happier with their jobs than workers with similar jobs but no nature view.

Research shows that meditation offers not only calm, but also helps with anxiety and depression, cancer, chronic pain, asthma, heart disease and high blood pressure.

To get started, all you need is a few minutes each day. Later you may want to work up to 10, 20, or 30 minutes. You can find one of many meditation options in a book or CD, online, or in a class. Or you can try some suggestions below. If one doesn't work, stay calm...and try another.

Types of Meditation:

• Deep breathing.  Sit or lie down comfortably. Rest your hands on your stomach. Slowly count to four while inhaling through your nose. Feel your stomach rise. Hold your breath for a second. Slowly count to four while you exhale, preferably through pursed lips to control the breath. Your stomach will fall slowly. Repeat a few times.
• Mindfulness Meditation.  Focus on your breath. Notice anything that passes through your awareness without judgment. If your mind starts to tackle your to-do list, just return to focusing on your breath.
• Visualization.  Close your eyes, relax and imagine a peaceful place, like a forest. Engage all your senses: Hear the crunching leaves, smell the damp soil, feel the breeze.
• Repeating a mantra.  Sit quietly and pick any meaningful or soothing word, phrase, or sound. You can repeat the mantra aloud or silently. Experts say the repetition creates a physical relaxation response.
• Participate in a meditative form of exercise.  Try tai chi or qi gong, which use soothing, flowing motions.

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I can not stress enough how important it is to take care of your body. Our parents teach us to take care of ourselves from the moment we’re born. Everything you do affects your physical, mental/emotional, and social health. Taking care of your body is very beneficial. By staying physically active you are allowing yourself to be in shape. For example, going for a walk daily is one easy way to be physically active. It is important to keep up with your physical health because by doing so you decrease your risk of disease, look better, and it helps you avoid injuries. If you’re not physically active it can cause anxiety and other problems. However it is also important to take care of your body to maintain healthy mentally/emotionally. You can keep up with your mental/emotional health by learning to express your feelings in appropriate ways, thinking before you act, and by striving for balance in your life. Follow these three easy steps and you’ll be on your way in no time. If you lack these skills you could find yourself needing therapy and other types of medication. Finally the importance of taking care of your social health. You keep your social health, healthy, by staying positive, being nice to others, and by having respect. Not everyone is going to agree with you and not everyone is going to like you. All you can do is be yourself and surround yourself with people that inspire you to do better. These are three of many reasons why it is important to take good care of your

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     Many times how well you do your job can depend on your physical health. If you begin to slack on health you can easily notice a difference on the quickness and efficiency in your work. You must exercise on a regular basis so you are able to perform the necessary tasks in the most stressful of situations. Not only must you be able to perform these tasks, but also you must be able to endure it for long periods of time. You must learn your weaknesses and your strengths so you are work at your best at all times. Staying in shape can also help your teammates, so you don’t put them in dangerous situations.

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Show More To take care of your body properly is fundamental to the well-being of yourself as a person, physically, mentally, and socially. There are many benefits to doing things for yourself the right way. If you take care of yourself physically by working out regularly, eating healthy foods, and avoiding risky behaviors that could hurt you, you are increasing the length of your life as well as decreasing your risk of certain medical conditions that come from a sedentary lifestyle such as diabetes, scoliosis, and some forms of cancers. If you take care of your mental and emotional health by surrounding yourself with positive influences, taking time to delve into your thoughts and feelings, and exercising relaxation techniques such as meditation, you …show more content… One healthful behavior as a teenager is abstinence, or the total refrain from participating in sexual activity in order to avoid sexually transmitted diseases as well as possible pregnancies. If a teenager refrains from having sex until they are at least in college, then they will benefit themselves greatly in all three aspects of health. They will be benefited socially because there won’t be any nasty rumors spread about them and their sexual lives. They will be benefited mentally and emotionally because they did not lose their virginities at such a young age, and could possibly regret it in the future. They remained abstinent, so that was not a concern for them. They will benefit physically because they will remain without any sexually transmitted diseases and will not have to deal with any unwanted teenage pregnancies. Another healthful behavior is the development and maintaining of a fitness plan. If you write down things you want to accomplish when it comes to exercising, and you work hard every day to meet those goals, you’ll notice a difference in stamina, health, and endurance. This is positive because it sets you up for a lifetime of good health and reduces risks of certain diseases. As stated earlier, regular exercise will also benefit your social and mental lives. A third healthful behavior to encourage and do is to take care of yourself medically. You need to visit doctors regularly. These include but are not limited to the dentist, physician, ophthalmologist (eyes), and gynecologist (female reproductive health). When you have regular checkups you are testing yourself against certain diseases that can be caught early on and prevented or avoided. You also will avoid any potential major costs to you and your health. For example if you go to the dentist every six months to get clean, you will be at lower risk of having to have a root canal procedure. That is definitely a

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November 4, 2024 |

Self-Care for Caregivers of Seniors: How To Take Care of Yourself, Too

Self-care is a crucial consideration for anyone who is a caregiver of an older adult. As anyone providing care for a loved one knows, the life of a caregiver can be physically, emotionally, and sometimes even financially draining. While many find the role rewarding, it still can be a difficult journey for both the caregiver and the person they care for. Support and self-care are important for maintaining personal well-being while still providing quality care to a loved one. However, many caregivers don’t feel they have the time to engage in self-care — or they simply don’t know how. In this article, we’ll break down what it means to engage in self-care, share some examples, and discuss the benefits of taking a little time for yourself. 

What is self-care? 

Self-care is the act of taking time to focus on one’s own physical and emotional needs. Caregivers often deprioritize their own needs in favor of the care recipient’s. Many wait until they are feeling symptoms of burnout — such as fatigue, depression, anxiety, and more — to start making time for self-care. Prioritizing time for yourself allows you to maintain your own well-being and provide the best care you can without feeling the extremes of burnout.

Examples of self-care

Self-care looks different for every caregiver. Sometimes, when people think of self-care, they picture something time-consuming, like a vacation or spa day. While these are both great options, a goal that’s too large can be overwhelming and ultimately fall by the wayside. Self-care can become more manageable when it’s something small that you can repeat frequently. 

Below are a few common self-care activities for caregivers that may be easier to implement: 

• Meditating: Meditation is shown to decrease anxiety and restore focus for many. It takes practice but can be done in short bursts of time. Even just 5 to 10 minutes of focused breathing can have a positive impact. 
• Eating well and staying hydrated: It’s easy for a busy caregiver to choose quick, easy meals, but often, these are less healthy options. Taking time to choose healthy meals has an overall benefit for your own health and wellness. Also be sure to drink enough water throughout the day.
• Addressing your own health needs: It’s essential to ensure you’re making the time to take care of your own health needs, such as attending medical appointments. This might take some support from others or adaptations like virtual medical appointments.
• Building a support network: Caregiving can feel isolating, but support groups or therapists can help combat these feelings. Studies find that online support groups can be instrumental in providing a space to connect with others who share your lived experience. 
• Exercising: Incorporating exercise into your schedule has many physical and mental benefits. The exercise does not need to be rigorous. Consider walking, tai chi, and yoga, all of which can boost your physical health while easing stress.
• Relaxing activities: Reading, puzzles, and other relaxing activities can provide entertainment while soothing nerves.
• Socializing: Being a caregiver can feel isolating at times. Spending time with friends and loved ones outside of your caregiving duties is important for your mental health and for reducing these feelings of isolation.
• Having simple alone time: Balancing caregiving duties with other personal, family, or career responsibilities can feel hectic. Simply sitting quietly for a short time can bring about feelings of calm. Consider sitting in a cozy spot while drinking coffee or tea or listening to your favorite music.
• Getting good sleep: Sleep is one of the most important aspects of maintaining good physical and mental health. Although it can feel hard to prioritize sleep when it seems like there aren’t enough hours in the day, getting enough sleep ensures you have the physical and emotional energy to provide care and attend to other obligations.
• Asking others for help or hiring respite care: Although it might seem easier said than done, asking for help is a key way to engage in self-care. Asking other family members to take on some caregiving responsibilities can give you more time to use as you need or want. You might also consider utilizing respite care services to provide you with a break and time to recharge.

Start small

Many caregivers find the idea of self-care daunting. It’s normal for it to feel like one more task on the to-do list, but its benefits will outweigh these feelings once you successfully work self-care into your routine. If you’re already feeling the effects of burnout, it’s important to start small. Even something as seemingly minor as taking a few minutes to take a walk around the block, listen to your favorite song, or enjoy a cup of tea can start to have a meaningful impact on your life. Once you experience the positive effects, you can gradually incorporate other good habits that promote your well-being.

Who does self-care benefit? 

Self-care has a positive effect on everyone involved in caregiving. When caregivers carve out time for themselves, the decrease in stress results in more patience and energy they can devote to their loved one. 

Many find that the demands of the caregiving role decrease their quality time with their loved one. However, through self-care and respite, you can spend higher-quality time making memories and connections with the older adult in your life. 

Due to the increased needs of the care recipient, it’s also easy to give short shrift to relationships with other family, friends, and partners. When you take time for yourself, you also gain more energy to devote to other important people in your life. 

Self-care for caregivers is an investment both in yourself and in the others around you. Even 10 minutes a day can have a meaningful impact on your health and well-being. Prioritize the time to focus on yourself, and with practice, it will become increasingly easier.

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NBA Star Kevin Love Says Fatherhood 'Has Shifted My Perspective on Mental Health': 'Taking Care of Myself Is Not Just About Me'

The Miami Heat player also tells PEOPLE about his plans for how to have conversations about mental health with his new daughter as she grows up

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A lot has changed in Kevin Love’s life since 2018, when the NBA star first opened up about his ongoing struggles with his own mental health in a landmark essay for The Players Tribune .

Love, already an NBA Champion and an Olympic gold medalist, titled his viral essay “Everyone Is Going Through Something," and it was a groundbreaking revelation that even one of the top athletes in professional sports can battle depression and anxiety; his led to a mid-game panic attack on Nov. 5, 2017, which landed him in the hospital.

Love is now 36 years old and more than half a decade into his work off the court advocating for mental health through his eponymous Kevin Love Fund, but the Miami Heat star tells PEOPLE in a new interview that, like most, he still has bad days.

“It’s a journey, not a destination,” Love says, reflecting on how he’s grown since launching his non-profit organization in 2018 and becoming the face of mental health in American sports. “I’ve learned how interconnected mental health is with everything else in life – your relationships, your physical health, your career, even your sense of purpose. It's not something that you just ‘fix’ and move on from. It's something you constantly have to work on, like your physical fitness.”

The NBA veteran, who began his 16th season in the league last week, says it wasn’t until he began “practicing self-compassion” that he noticed real growth in his life.

“It’s okay to not have it all together all the time,” he admits now. “I’ve found that what’s important is that we keep showing up for ourselves, and for each other, every day.”

Rich Storry/Getty

Love, who married former Sports Illustrated Swimsuit model Kate Bock in June 2022, has more than himself to show up for nowadays. He and Bock welcomed their first daughter in June 2023 while he and the Heat were in the NBA Finals, giving him a new challenge to take on: Fatherhood.

Adjusting to life as a parent has been “an incredible experience,” Love says, though he admits it’s also been one that's come with plenty to learn as well.

“Becoming a father has definitely shifted my perspective on mental health,” Love says.

Part of that includes thinking about how he'll have the conversations with her as she grows.

“For me, it’s important to create an environment where mental health is an open and ongoing conversation from a young age," he says. "I want her to feel safe expressing her emotions and to know it’s okay to ask for help whenever she needs it. I think a lot of mental health issues arise when kids feel like they have to bottle things up or keep their struggles to themselves, so my plan is to encourage her to be in touch with her emotions and to teach her that feelings – whether they’re good or bad – are a natural part of life.”

Arnold Jerocki/Getty

And Love says that now as a new dad, he’s also becoming more aware that making sure you’re taking care of your own mental health is just as important for those around you as it is for you.

“Taking care of myself is not just about me,” Love says. “It’s about creating a stable, healthy environment for everyone around me. So, I try to be really mindful about setting aside time for myself, whether that’s through therapy, meditation, exercise, or even just taking a few minutes to clear my head. It’s important for me to be present, not just physically but emotionally, for my daughter, and that starts with making sure I’m in the right headspace.”

In the end, Love says, “I’m learning that prioritizing my mental health makes me a better parent, partner, and person overall.”

Brian Babineau/Getty

That also includes thinking about what his future might after the NBA. Love says he's confident his time with the game won’t end when his playing career does.

“Once I retire from basketball, I envision dedicating more time to expanding [my] foundation’s initiatives,” Love says about his mental health initiative, which “works to inspire people to live their healthiest lives by creating equity between mental and physical health,” according to its website .

Earlier this summer, Love helped lead a mental health summit for student-athletes who shared their stories and learned more about how to pay attention and take care of their own mental well-being.

Never miss a story — sign up for  PEOPLE's free daily newsletter  to stay up-to-date on the best of what PEOPLE has to offer​​, from celebrity news to compelling human interest stories. 

“There’s so much more we can do in terms of outreach, education, and providing resources for mental health, especially for young people and athletes,” Love says about the foundation’s future plans. “I want to help shape policies that improve access to mental health care and support in schools and communities, and continue to break down the stigma around mental health.”

And in the NBA space, Love says he can see himself “working closely with young players, helping them navigate the transition from college to the professional level."

“Ultimately, I see my post-basketball career as an opportunity to give back to the game that has given me so much,” Love says, noting the way players like Udanis Haslem and DeMar DeRozan have made efforts to help younger generations of players. “I want to help young athletes reach their full potential and navigate the challenges that come with being a professional player. It’s about leaving the game better than I found it, just like so many players did for me.”

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