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It is no secret that life can be stressful, and the past several years are a testament to that. When you start to feel overwhelmed and pressured, it’s important to set aside time to take care of yourself. January is a great time to reset and refocus. Self-care may seem like a trendy concept, but it is important to understand why it is relevant, what it means for your health and how to get started with your self-care habits.

Why Practice Self-Care?

The practice of self-care is taking time to do things that help you live well and improve your physical, mental and spiritual health. Clinical evidence shows that self-care can reduce anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy, and more. From a physical perspective, self-care has been clinically proven to reduce heart disease, stroke and cancer.

Most adults in their mature years have spent years, if not the majority of their lives, taking care of others – babies, aging parents, grandchildren and sometimes ill friends or family members. Serving as a caregivers for someone you love can be rewarding, but it can also take its toll on the mental and physical health of the caregiver. Studies show that between 40 to 70% of caregivers suffer from depression, while many caregivers also have anxiety as a result of the stress.

What Does It Mean to Take Care of Yourself?

Self-care is different for everyone, but it is most important to choose practices that feel restful to you. I am very intentional about my self-care which includes healthy eating, exercise, massage, prayer, meditation, and staying connected to my network. I enjoy reading and writing which are also daily disciplines. True self-care is making ongoing choices that shape your life in such a way that you don’t need to escape from your day-to-day. There are certainly times when that isn’t possible – maybe due to illness, job loss, a pandemic, the death of a loved one, or other stressful events.

Self-care can look like curling up with a good book, taking an unplanned nap on a low-energy day, heading to the spa for a massage, or signing up for a yoga class, it can also go deeper. Self-care can be establishing a plan to make an appointment for therapy or setting boundaries with a difficult family member.

How Can I Start Practicing Self-Care?

• Sleep consistently

There is no denying that consistent sleep is critical to a healthy body, and the simplest way to care for yourself is to make sleep a priority. The average adult needs between 7-9 hours of consistent sleep, and many studies show that going to sleep and waking up around the same time each day is even more beneficial. The Benefits? Better mood, stronger immune system, healthier brain, and much more.

• Eat Regular Meals

Bodies need consistent fuel to operate well, maintain consistent blood sugar levels, and ensure a steady energy source. Doctors recommend eating every three to four hours, although that can vary by person and depends on your personal nutritional needs. Try to avoid high-sugar and high-fat foods that contribute to health disparities such as hypertension, high cholesterol, and heart disease

• Move Your Body

Exercise is an important part of a healthy lifestyle, but it doesn’t always have to look like lifting weights at the gym or training for a marathon. I walk five days a week for forty-five minutes to an hour. The Centers for Disease Control and Prevention (CDC) suggests 150 minutes per week, thirty minutes five days per week. The thirty minutes can be spread throughout the day.  Regular exercise is one of the most important things you can do for your health. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. 

• Practice Gratitude

Saying thank you is nothing new. But practicing gratitude – regularly focusing on the positive parts of your life is more than having good manners. It can be a powerful health habit. Research shows that thoughts impact your actions, and your actions determine your success. Setting aside time to practice gratitude can help you refocus after a difficult day. I write down three to five things that I am grateful for daily. I summarize my daily activities and record my gratitude at the end of the day. There is something about putting my gratitude thoughts or blessings on paper that warms my heart and is always uplifting.

• Try to Relax

Relaxation looks different for every person. I love reading and writing which are relaxing and put me in a zone. Reading has soothed my soul since I was a young girl.  I also enjoy playing bridge on the computer since the pandemic and I’m always relaxed by the game and enjoy the competition. Spending time with friends is relaxing as well. Find what works for you.

• Be Kind to Yourself

Being kinder to yourself can help reduce levels of anxiety and depression as well as improve your ability to cope with everyday life. It can also boost your self-esteem which in turn improves relationships with others and equips you to deal with new experiences. As a grief counselor, I always encourage my clients to be patient and gentle with themselves; that same antidote applies to me. I allow myself grace and have given up striving for perfection in every activity. My best and your best is good enough.

The body keeps score.

Reset and refocus for 2024