Self-care: What it means and how do we achieve it?

By CAREY STITES

At times it seems our daily focus is locked on merely getting through the day and perhaps engaging in activities which can contribute to our goals, achievements and excessive expectations. Plowing through and visualizing life as a destination rather than a journey can result in stress, burnout, fatigue, illness and a decline in overall well-being.

Self-care can be simply defined as an activity deliberately done to address mental, emotional and physical health; self-care is essential to improve our mood, reduce anxiety and build relationships with others. A consistent self-care plan can preserve and heighten well-being now and in the future.

Self-care centers on considering our own needs and taking care of ourselves; however, these activities we engage in to protect our well-being also allow us to take care of others as well. The act of self-care must be deliberately planned and scheduled-these therapeutic activities should be included in a daily calendar, shared with others and committed to. Above all, the time spent taking care of ourselves should be enjoyed-not forced; methods of self-care are individual and while one activity might work for one person it may not be effective or fun for you. Where do you begin? The following ideas are self-care activities which can be done in a short amount of time-most are free or reasonably affordable.

Electronic break: Designate a time, such as during meals or before bed, to unplug. This means no internet surfing, social media, cell phone talking, texting or checking emails. Pick a time which is consistently achievable and the threat of interrupted down time is minimal.

Get some rest: Adults typically require 7-8 hours of sleep each night. Most of us do not achieve this on a daily basis for a variety of reasons from electronic addictions to stress triggered insomnia. Try creating an evening routine designed to prepare your body for rest-such as a warm bath/shower, hot cup of tea, reading a book or even watching a favorite television program (provided this does not keep you awake after it is over). Again, everyone is different so find the unique regimen which works for you.

Relaxation techniques: Most of us immediately think yoga or Tai Chi; however, relaxation techniques can be incredibly diverse! Mind-body classes offer the benefits of exercise, self-awareness, discipline and meditation which can help clear your mind and strengthen your body. Relaxation techniques are not limited to this-especially if these types of activities are not enjoyable for you. Other activities include spa treatments, a relaxing massage or simply time spent outdoors enjoying the serene sounds of nature.

Consume a healthy diet: Your body requires quality fuel to operate efficiently and effectively. Proper nutrition can help you feel better by increasing energy, stabilizing your mood, regulating emotions, decreasing joint pain, inducing quality sleep at night, centralizing focus and reducing stress. A healthy eating pattern rich in fruits, whole grains, vegetables, lean protein and omega-3 fatty acids can impact your body on a daily basis and contributes to a proactive self-care lifestyle.

Exercise: Exercise is essential for both emotional health and physical health. Exercise increases serotonin levels, which improves mood and energy. In order for exercise to fall under self-care, it is imperative you choose a form of exercise you enjoy doing and can engage in consistently. Aim for physical activity most weekdays and at least one day on the weekend.

Retreat: Get away! Short trips can break the day to day routine, offer a complete change of scenery, renew your zest for living and allow you to have spontaneous fun! Spending time with loved ones (or even alone) can break life’s monotony and bring you back home refreshed and renewed to the routine.

Simplify: Why engage in activities you dislike? Learn to say “no.” A great way to begin this process is to create a list, complete with optional tasks you know you do not like, you no longer want to do or those which bring about stress. For example, say “no” to committees you are not vested in, checking work emails after hours, attending gatherings you would rather avoid or tasks which create anxiety. It is perfectly acceptable to say “no” and skip the obligatory “yes” when possible.

Most of us have fast-paced lives filled with stress and what seems like unending obligations. Daily tasks designed to improve our family, social and work life can easily fast track us to complete burnout as the tasks involving us taking a few moments for ourselves are the first to be omitted. Taking time to engage in daily self-care allows us to remove ourselves from everyday life-whether it is for five minutes or five days to reset, recharge and refresh.

Carey Stites, MS, RD, LD, CPT, is a registered and licensed dietitian working for Wellstone Health Partners in Harker Heights. She is also an AFAA certified group fitness instructor and personal trainer.