Self Care : What's Exactly, Why It's Important, Types of Self Care, Benefits and Strategies for Self Care + Much More...!!

Abstract

Self-care is a term that describes doing activities that support your physical and mental health. These activities can help decrease your stress and enhance your energy and overall well-being. Some self-care activities are passive, like taking a bath, while others are more active, like exercising. 

Self-care activities can range from physical activities such as exercising and eating healthy, to mental activities such as reading a book or practicing mindfulness, to spiritual or social activities such as praying or catching lunch with a friend. The important thing to remember about self-care is that it is about listening to what your mind and body need. 

Physical Self-Care Examples:

• Eat a healthy meal
• Engage in exercise
• Go for a walk
• Drink water
• Practice good sleep hygiene 
• Have a cup of tea
• Sit in the sunlight
• Take a shower or bath

Mental Self-Care Examples:

• Practice mindfulness
• Take a break
• Play video games
• Listen to music
• Read a book
• Listen to a podcast
• Reflect on things you are grateful for

Spiritual/Social Self-Care Examples:

• Pray
• Call/text a friend
• Connect with nature
• Meditate
• Engage in self-reflection

Keywords

Physical Self-Care,  Spiritual / Social Self-Care, Mental Self-Care, Wellbeing, Exercise, Prayer, Daily Routine 

Learning Outcomes 

After undergoing this article you will be able to understand the following

1. What's Self Care?

2. Why Self Care is important?

3. What's the types of Self Care?

4. What's the benefits of Self Care?

5. Strategies of Self Care.

6. Conclusions

7. FAQs

References 

1. What's Self Care?

Self-care is the practice of individuals looking after their own health using the knowledge and information available to them. It is a decision-making process that empowers individuals to look after their own health efficiently and conveniently, in collaboration with health and social care professionals as needed.

Self-care involves:

• Making healthy lifestyle choices -  being physically active and eating healthily

• Avoiding unhealthy lifestyle habits – avoiding smoking and excessive alcohol consumption

• Making responsible use of prescription and non-prescription medicines

• Self-recognition of symptoms - assessing and addressing symptoms, in partnership with a healthcare professional where necessary

• Self-monitoring -  checking for signs of deterioration or improvement

• Self-management - managing symptoms of disease, either alone, in partnership with healthcare professionals, or alongside other people with the same health condition

2. Why Self Care is important?

In a society in which people are expected to work long hours and pass on vacation days, there is an underlying belief that we must always be productive — which can ultimately take away from opportunities for self-care. But by taking some time out to engage in this practice, you may relieve the pressures of everyday life and reset yourself to get back to a healthy point where you can be more productive again. Considering the costs associated with mental health services, lost wages and more, spending some time on yourself may ultimately benefit everyone.

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.

3. What's the types of Self Care?

While self-care is meant to recharge our batteries, it’s important to note that it’s a discipline.  It’s okay to have certain self-care activities that feel indulgent, but to practice self-care effectively, you need to consistently pay attention to each of these categories.  

Wellness comprises of eight mutually co-dependence dimensions: emotional, physical, occupational, social, spiritual, intellectual, environmental, and financial. If any one of these dimensions is neglected over time, it will adversely affect one's health, well-being, and quality of life.

4. What's 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. 

5. Strategies of Self Care.

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.

6. Conclusions

Self-care allows you to maintain a healthy relationship with yourself so you can properly take care of your mental health and well-being.

It’s also important to remember that self-care looks different to everyone. It’s about what works for you and what makes you feel good.

Therefore, self-care is not only for your well-being but for your productivity as well.

7. FAQs

How much self-care do I need?

It can be challenging to find self-care strategies that work best for you, and it is easy to put self-care on the back burner. However, note that 10-15 minutes per day of self-care can be beneficial and may be the perfect opportunity to improve your mood.

References 

Brenner, M. J. (2010). Zen practice: A training method to enhance the skills of clinical social workers. Social Work in Health Care, 48(4), 462-470.

Davis, M., Eshelman, E. R., & McKay, M. (2000). The relaxation and stress reduction workbook (5th edition). Oakland, CA: New Harbinger Publications.

Dewane, C. J. (2006). Use of self: A primer revisited. Clinical Social Work Journal, 34(4), 543-558.

Kottler, J. A. & Chen, D. (2008). Activities manual for stress management and prevention: Applications to daily life. Belmont, CA: Thomson Wadsworth.

Rake, C., & Paley, G. (2009). Personal therapy for psychotherapists. The impact on therapeutic practice. A qualitative study using interpretative phenomenological analysis. Psychodynamic Practice, 15(3), 275-294.

Ruiz, D. M. (1997). The four agreements. San Rafael, CA: Amber Allen Publishing.

Rothschild, B. (2006). Help for the helper: Self-care strategies for managing burnout and stress. New York: W. W. Norton.

Skovholt, T. M. (2001). The resilient practitioner: Burnout prevention and self-care strategies for counselors, therapists, teachers, and health professionals. Boston, MA: Allyn & Bacon.

Stamm, B. H. (1999). Secondary traumatic stress: Self-care issues for clinicians, researchers, and educators (2nd edition). Baltimore, MD: Sidran Press.

Stebnicki, M. A. (2008). Empathy fatigue: Healing the mind, body, and spirit of professional counselors. New York: Springer Publishing.

Stromm-Gottfried, K., & Mowbray, N. D. (2006). Who heals the helper: Facilitating the social worker’s grief. Families in Society: The Journal of Contemporary Social Services, 87(1), 9-15.