Self-care has been a trending topic for years now and with good reason. We have begun to realize that the most important thing you can do for others and the world is to take care of yourself. Self-care is making the conscious choice to show up for yourself every day.
Before I began taking care of myself through self-care practices I was constantly tired, irritated, unmotivated, lonely, and straight-up burnt out. Nobody wants to live their life running on empty, and after I started consistently practicing self-care I realized I didn’t have to.
Everyone has their own opinions about which self-care practices work best and why but how do you choose when there are so many options? Let’s cut through the fluff and get back to the basics of the self-care habits you actually need to take seriously.
*Disclaimer*
These are not your typical “bubble baths and baking” self-care tools. These are scientifically based (and personally tested) practices that improve your physical and mental health, allowing you to show up in the world as your best self.
That’s really what self-care is about, isn’t it?
1. Journaling
Journaling is a magical tool that can build the foundation of a deeper connection and understanding within yourself! Instead of internalizing and repressing emotions you can reflect, process, and release any negative energies or worries and move on with your damn life.
It may seem silly or unnecessary, but journaling has been shown to reduce stress, improve memory and immune function, boost your mood, and improve emotional health and well-being.
Personally, journaling is one of my favorite parts of the day. It allows you to release all of your thoughts and emotions from the day onto paper and bring yourself back into the moment. It may also prove as a powerful tool for becoming the observer of your thoughts.
What does that mean?
As you move the thoughts from your mind to paper you are able to look back and observe the ways in which you think from a different perspective. Try writing down your thoughts or feelings and then going back and see if you can decipher any underlying causes, solutions, or answers to what you’re experiencing!
There are different ways to journal depending on what you prefer or how you feel.
- Free writing is used as a way of expressing how you feel, what you’re thinking, or just about anything. There are no limits or restrictions here!
- Scripting is a tool for manifestation and aligning with your highest self! You can write affirmations, quotes, and/or intentions that you hope to manifest in your life. Writing these things down on paper allows the words to hold a form and shape in your mind to then allow you to begin to create them in the universe.
- Prompt journaling is using predetermined prompts and questions to inspire thoughts on specific or general topics to get to know yourself a bit more.
- Gratitude journaling is a great way to remind yourself of all of the blessings in your life, big and small, lifting your mood and opening your heart.
3. Clean eating
Clean eating seems like a given, but it must be said!
We all know the physical benefits of healthy eating but the mental impacts are often understated.
The gut is often referred to as the second brain because of its significant link to influencing the health and functionality of our minds and bodies. Due to this profound connection between the brain and the gut, things like depression, anxiety, and stress can either be the cause or even be the result of disharmony in your gut or intestines. I could go on and on about how important clean eating is for both physical and mental health.
What we get out of our body is directly related to what we put into it.
If you are eating low-energy, processed foods all the time your body will be running on a level that is lower than its potential, and therefore what you can accomplish, create, and be is hindered.
On the other hand, if we are eating whole foods, full of nutrients that our body craves and depends on for functionality the possibilities will be endless.
I will not tell you what to eat or not eat, and of course, balance is necessary. So yes, you should eat the chocolate if you want it! And yes we all crave pizza or nachos!
At the end of the day, you intuitively know what and how much of it is good for you. This looks different for everyone so tune in with your body and its cravings and needs.
If you’re unsure, it doesn’t hurt to do some research!
4. Connecting with nature
We are created from the same loving, boundless energy of Mother Nature that makes up the trees, grass, flowers, birds, – everything! Scientific studies have shown that grounding yourself with the Earth has numerous health benefits such as reducing stress and pain, improving mood, and most notably, improving your sleep.
An added benefit of connecting with nature is spending time in the sun! Sunlight increases our vitamin D production, boosts the body’s immunity, and releases endorphins. (Don’t worry, even in the winter or on a cloudy day you still get the benefits of the sun!) Additionally, exposing your body to the sun in the morning and evening can help balance your circadian rhythm, allowing your body’s internal clock to balance and, truthfully, improving your quality of life.
In terms of spirituality, reconnecting ourselves with what we were created from is so important and valuable. Connecting to nature strengthens desirable states of being such as presence, joy, curiosity, gratitude, and oneness.
Grounding yourself on the Earth and feeling connected to the world around you has mysterious ways of connecting you to the world within you as well.
Going for a walk or a hike, swimming in the ocean, or even just sitting outside on a bench and enjoying what’s around you are great examples!
2. Exercise
I know we’re all tired of this one but if you really want to show up as your best self you can’t underestimate (or ignore) the power of moving your body!
Exercise doesn’t have to be strenuous HIIT, sprinting, weight lifting, etc., you will still get health benefits from moderate physical activity such as walking.
Besides reducing the risk of disease, weight management, and maintaining basic bodily functioning, exercise also significantly improves your brain health. There may be improvements in cognition, depression, anxiety, sleep, and overall quality of life, not to mention the positive impacts on our self-esteem. When we engage in activities that we know are good for us we consequently feel good about ourselves!
Not only is exercise great for our health but also our mood! If you often feel low on energy, sluggish, or unmotivated, bringing regular exercise into your routine can increase dopamine in your body which is the chemical responsible for pleasure, motivation, and overall mood.
Incorporating exercise into your self-care regimen is something that varies from person to person and can often be one of the most challenging habits to incorporate into your life. No one can tell you specifically what type of exercise you have to do, but try to choose activities that you feel motivated to do! I personally like yoga, pilates, and Zumba videos because these are fun and enjoyable activities that I know I won’t dread and consequently skip.
Exercise is not a chore, and can be an activity that you actually look forward to! YOU decide what works best for you.
5. Conscious consumption
What the h*ll does that mean?
We live in a society based on consumerism which means we are constantly being fed information and marketing about what to wear, eat, buy, etc. Sometimes we forget all of the other forms of consumption such as social media, movies/TV series, books, and music!
Whether you realize it or not, you are influenced by the information you’re exposed to. It’s so important to be intentional with what we are feeding our minds, let’s dive into some of the most prevalent forms of consumption.
Social media
First, let’s clear the air; social media isn’t a bad thing.
That being said, the quality and potential benefits of social media are related to how you choose to use it. If you want your life to be peaceful, inspiring, or joyful you can follow accounts that make you feel at peace, inspire you, and bring you joy!
(It can be hard to focus on a peaceful life when your feed is full of the latest drama about the Kardashians… sorry, I said it!)
Movies/Television
Everybody loves to stay in for movie night or to binge-watch their favorite show!
One of the best things about movies or TV series is how engaging they can be! It’s easy to become deeply invested in the characters and actually experience emotions related to the plot of the story.
I used to love horror movies and watched them frequently. One day I realized that the anxiety, fear, and stress that I was experiencing while watching was the same as the anxiety, fear, and stress that I was trying to get rid of in my daily life… I was unaware that I was bringing more of an undesirable state of being into my life through the movies I was watching.
If you want to feel uplifted, happy, and relaxed, maybe choose a feel-good/inspiring movie to keep you in a positive state of mind.
Reading
The saying “knowledge is power” is cliche but so true!
Committing to at least 10 min of reading a day is great for brain health and can increase creativity, and memory, and improve your mindset. Self-help books have been one of, if not the most influential tool for transforming my life!
*Read my post on the 5 Inspiring Books that Will Change Your Perspective on Life*
If you prefer fiction, such as mystery or dystopian, or poetry that’s great too, just be mindful of how these stories make you feel. For example, a murder mystery that makes you anxious and suspicious of everyone and everything around you might not be the most beneficial in the grand scheme of things.
Music
Music has the beautiful ability to make us feel and is undoubtedly directly related to our mood!
When we make a playlist, we are usually trying to focus it around a certain mood or vibe. Your sad playlist will have slower, melancholic, and emotional songs that make you sad or reinforce your feeling of sadness. On the other hand, your dance playlist has upbeat music that gives you more energy and makes you want to dance!
This is a beautiful part of music but it’s important to pay attention to what kind of music you normally listen to and how often you’re listening.
Our view of the world and people around us can be subconsciously influenced by the music we choose to listen to.
If you think about the music played in films or TV shows, they elicit a certain emotion that the director is trying to convey which can alter your mood! One study found that after hearing sad music, participants were more likely to interpret someone’s neutral facial expression as sad, and when the music was happy, the neutral expression was interpreted as happy.
Music can subconsciously influence our behaviors and attitudes so be mindful of how it makes you feel and when you’re choosing to listen.
Balance your practices with pleasure
Remember flexibility is key! Choose consistency over obsession with your self-care practices. Don’t put too much pressure on yourself to complete everything every day.
The most powerful thing you can do for self-care is to be mindful of how you feel. When you assess how you feel within, you can determine how to move throughout the rest of your day and which tools or practices to utilize.
Part of self-care is listening to yourself and understanding what you need and when you need it.
Honor the highs and lows of life knowing that you have the self-care practices to guide you through the journey!