What Is Self-Care, And What Is Not Self-Caring?
Anyone can participate in small helpful habits that improve their mental, physical, and emotional health on a daily basis, but what self-care means may be different for each individual. Here’s how you can determine whether an action may be considered as self-care, how these actions affect your general well-being, and mental health, and what might not actually be self-care.
Self-care is the practice of taking action to help sustain or improve your own health. This can manifest in many ways. For example, taking care of personal hygiene, eating well, and getting quality sleep at night might be considered self-care.
Self-care is not limited to measures that keep you alive. Instead, self-care can be practiced to improve your physical health, mental health, emotional health, or spiritual health. Many people find it helpful to practice self-care during times of stress. This could include setting aside time for activities like:
- Reading a book
- Exercising
- Relaxing at home
- Seeking the help of a healthcare professional
Self-care can be both preventative and reactionary. Depending on your circumstances, your own personal habits and self-care may change over time. When considering what constitutes self-care in your life, it’s important to consider the way it makes you feel, and what value it brings you. Content, healthy people can still benefit from putting energy into activities that fuel self-care to help promote health, prevent disease, and feel better about themselves.
The seven pillars of self-care
According to the International Self-Care Foundation, self-care can be described by a framework of seven important areas.
1. Knowledge and health literacy
The latest evidence-based research confirms the link between proper self-care and health literacy. The World Health Organization defines health literacy as “…the level of knowledge, personal skills, and confidence to take action to improve personal and community health by changing personal lifestyles and living conditions.”
According to peer-reviewed studies, health literacy is linked to self-care, especially as it pertains to managing symptoms of a chronic disease like diabetes. Understanding what your personal goals are for maintaining your health can help you to both receive appropriate care for any chronic conditions you may have and advocate for yourself to healthcare professionals, which means you can directly impact the quality of your care.
2. Mental well-being, self-awareness, and agency
Having strong mental well-being, self-awareness, and agency includes understanding your personal health status with things such as BMI, and blood pressure, and getting routine checkups to maintain good physical health. While mental well-being can be more difficult to define, it’s commonly thought of in terms of life satisfaction, self-esteem, and a sense of belonging.
Maintaining a level of awareness of your current state of health can mean knowing when it is appropriate to take more time for in-the-moment emotional self-care options such as taking time away from work or seeking medical care.
3. Physical activity
It’s probably not news to you that practicing regular exercises, such as walking, jogging, cycling, swimming, or other aerobic activity, is thought to be one of the most effective physical self-care actions you can take to maintain health. Hence, the importance of incorporating a healthy level of physical activity into your self-care routine. Physical health is also linked to mental health—for example, WHO guidelines state that regular exercise can reduce one’s risk of dementia.
4. Nutritious foods
A balanced diet is a key part of a self-care routine. Having a nutritious diet with an appropriate caloric intake can help maintain physical and mental health. What we put into our bodies can have significant impacts on our general health and happiness; research has found that a poorly balanced diet can lead to increased feelings of guilt, depression, and anxiety while a well-balanced diet can induce a deeper sense of well-being on the mental and physical levels.
5. Risk avoidance or mitigation
To care for yourself can mean offering yourself opportunities to grow and improve, but it can also mean reducing the chances you have to be exposed to harm for both yourself and others. Risk avoidance and the mitigation of your involvement in potentially risky behaviors can be healthy practices, especially if done in conjunction with guidance from a professional healthcare provider.
For example, if you know that you are prone to staying up late and avoiding sleep, you can mitigate your risk for sleep deprivation by working with a professional to establish a healthy nighttime routine and sticking to it. Self-care isn’t only about what good we can do, but also what potential harm we can avoid both now and in the long-term.
6. Rational and responsible use of products and services
It’s important when pursuing self-care to do so in a responsible way. For example, prescription medicines should only be made available with the help of a doctor. Various health care services, such as therapy or health programs, should only be sought from healthcare providers who have had their safety confirmed by medical professionals. The concept of moderation can be helpful to your self-care journey.
7. Physical health and self-care
Strengthening your physical health can be as simple as starting with a daily walk. Research shows that walking outside can boost physical health, prevent disease, help you cope with illness, maintain mental wellness, maintain healthy weight, and control blood sugar. If you choose to walk in nature, this may also count as spiritual self-care, as these walks may help boost your mood. Research has shown that people who connect with nature tend to be happier and experience reduced symptoms of conditions like depression and anxiety.
Mental health and self-care
For some, the status of your mental health can depend on how well you take care of yourself. There are many small actions you can take to help strengthen mental health. For example, you can try engaging in positive self-talk, managing or reducing stress, and seeking support from loved ones when facing challenging times.
If you’re struggling to integrate self-care into your daily life, or wish to improve your overall mental health, consider reaching out to an online mental health professional. If you’re not sure where to begin on your self-care journey, online therapy can connect you with a professional to figure out where to start.
Additionally, online therapy has been clinically proven to be just as effective in treating anxiety and depression as in person therapy for many mental health conditions, including those affecting mood and self-image. This means that it is possible to find assistance in establishing an appropriate self-care routine through online therapy.
What isn't self-care?
Practicing self-care takes effort, but also an awareness of your own needs. In addition to knowing what self-care is, it can be helpful to know what it is not.
Self-care is not:
Constantly putting others before yourself
Your well-being matters. While helping others in need can provide a boost to your mood when done in moderation, it can be harmful if you aren’t prioritizing your own needs. Remember that you are equally worthy of care and consideration.
Equivalent to self-indulgence
As suggested above, moderation may be key to appropriate self-care. While it is usually not the case that you will spend all of your time on yourself and your own care, there will be times to treat yourself, and if you’re doing so responsibly, that may count as self-care. Self-care is not inherently self-indulgence, but rather self-preservation. Additionally, taking the time you need to rest and recuperate from daily life, especially if you live with a chronic condition that affects your health, is an appropriate way of maintaining self-care.
Setting boundaries
Setting boundaries can be an essential part of any self-care plan. There may be times when what you need and what another person needs conflict. It’s okay to put yourself first and communicate your needs to that person. Learning how to set boundaries for yourself and others, and maintaining them, can be tricky at first. You don’t want to neglect the people you care for. However, neglecting yourself and your emotional health will only make it harder to be there for them.
Takeaway
What are three examples of self-care?
There are several ways that one may take good care of themselves. For example, engaging in activities that bring you joy, such as a hobby or spending time with loved ones. You might care for your physical health through annual wellness checks. Self-care can involve relaxation exercises such as meditation or yoga.
What are the three rules of self-care?
While there are no official “rules” for practicing self-care, there are some guidelines you can follow to help you get the most out of it. For example, viewing self-care as an investment in your physical and mental well-being rather than a “selfish” way to spend your time. Also, self-care habits can be more effective and sustainable if you incorporate them into your daily routine. Approaching self-care as a lifestyle rather than a “project” can boost its effectiveness. Finally, seeking support and guidance from friends, family, or a mental health professional can help you stay on track when facing challenges that may derail your progress.
What are examples of bad self-care?
Sometimes, unhealthy or unhelpful self-care habits can emerge from good intentions. For example, taking a “mental health” day off from work can be a form of self-care if you feel stressed and overwhelmed. However, it can also be a means of unhealthy escape or avoidance. Other examples of ineffective self-care might include:
- Turning to alcohol, drugs, or other substances to make yourself feel better
- Using “retail therapy” as a means of rewarding yourself at the expense of your financial health
- Excessively scrolling through social media or binge-watching TV as a form of procrastination
- Binging on unhealthy food because you’re giving yourself a “cheat day.”
How do you do self-care as a woman?
While most self-care activities are universally beneficial, women often have unique needs that can be met better with certain activities than others. For example, physical differences, societal roles, and the expectations of others can present challenges for women that may not apply to some other people. Here are some tips for self-care strategies that address your needs as a human and as a woman:
Get plenty of quality rest
There are several reasons why women might not get as much quality sleep. For example, hormonal fluctuations can affect a woman’s sleep patterns significantly throughout her lifespan. Additionally, studies show that balancing work, childcare, and household chores continues to be a source of sleep impairment for women. Sleep is vital for everyone’s mental and physical well-being, but women might need to pay more attention to how much they get.
Follow a nutritious diet
Sex differences also influence nutritional needs. For example, women need more calcium and Vitamin D than men to maintain optimal bone health. Studies suggest that flaxseed may be particularly important in a woman’s diet because it’s been linked to a reduced risk of breast cancer. Speak to your doctor or nutritionist about integrating nutrition into your self-care regimen.
Get plenty of exercise
Current research indicates that women may benefit more from regular exercise than men, particularly in lowering the risk of premature death and cardiovascular disease, even if they exercise the same amount. Incorporate regular physical movement into your daily routine that elevates your heart rate and challenges your body. If you’re unsure what exercise can benefit you the most, speak to your health care provider for recommendations tailored to your physical fitness.
Manage your stress
Stress response and sensitivity play a significant role in mental health. Research shows that women and men experience stress differently, contributing to a greater risk for anxiety and depression in women. Hormonal differences inherent in women are also a potential risk factor. Because of such potential vulnerabilities, women need to prioritize stress management in everyday life. Make time to do things that bring joy and relaxation, consider mindfulness practices like yoga and meditation, and set personal boundaries to protect your mental health.
What causes a lack of self-care?
Lack of self-care may result from factors such as mental or physical health issues, chronic stress, low self-esteem, or societal norms and expectations.
What does the Bible say about self-care?
Biblical references to self-care may be interpreted differently between individuals, depending on which version of the texts one references. Some passages in the gospel imply that one must seek care and healing from Christ rather than within. The Bible also suggests that our bodies belong to God, and caring for them is an act of servitude to Christ rather than an act of self-serving.
There are also passages of the Bible that some suggest are examples of how Jesus cared for himself and modeled that type of behavior in others, not for selfish purposes, but to serve other people more effectively. In this interpretation, Jesus showed his followers how to care for themselves and serve God.
How do you have a self-care day?
How you choose to practice self-care is a matter of personal preference. For example, you may find that taking a day to go on a hike, either alone or with another, is the best way to relax and recharge. Some people might rather spend the day cozied up at home with a good book or a movie marathon. Whatever you choose to do, make sure it nurtures your physical and mental health and replenishes your energy.
Is taking a nap self-care?
Research suggests that napping can have several health benefits depending on how long you nap and what time of the day you doze off. Because of how sleep cycles work, experts say that a 20-minute nap is ideal, although 60 to 90 minutes also promotes rest without leaving you groggy when you wake up. As long as napping doesn’t interfere with your ability to fall asleep and stay asleep at night, it can be an effective form of self-care.
How do you love yourself?
Self-love typically begins with kindness, patience, and self-acceptance. Practice self-compassion by treating yourself the way you would a close friend and allow yourself to make mistakes without shame or guilt. Pay attention to the way you talk to yourself. If you notice negative self-talk, challenge those thoughts. Are they rooted in reality? If not, reframe them into something more realistic and optimistic. Focus on what you’re thankful for in yourself, no matter how small.
Draw healthy boundaries by setting limits with others and walking away from harmful situations or people. Surround yourself with positive, supportive people who appreciate your unique qualities and encourage your growth. Finally, don’t forget to prioritize your self-care by engaging in activities that nourish you—whether it’s exercising, eating well, meditating, or simply taking a break to rest and recharge.
How do you create a self-care plan?
Creating a self-care plan involves identifying your physical, emotional, and mental health needs and establishing habits supporting your well-being. Here are some suggestions for building a personalized self-care plan that you can easily integrate into your daily life:
Identify your needs
Identify the areas of your life where you feel neglected or unfulfilled, whether physically, mentally, emotionally, socially, or spiritually. Think about how to care for your physical health through exercise, nutrition, sleep, and medical care. Pay attention to your emotions—what do you need to feel understood, fulfilled, and supported? Focus on activities that stimulate your mind and reduce stress, such as learning, mindfulness, or journaling. Don’t forget to recognize your need for connection and consider ways to maintain healthy relationships with family, friends, or a support network.
Set realistic goals
Decide which areas of self-care are a priority, and then begin with manageable, small changes. It could be something as simple as drinking more water or taking 10 minutes of quiet time daily. Also, be specific. For example, instead of vague goals like "eat better," set clear targets like "eat two servings of vegetables with dinner." When setting goals, remember that life can be unpredictable, so allow your plan to adjust when needed. The key is consistency, not perfection.
Choose activities that fit your lifestyle
Once you’ve prioritized and set your goals, consider what you can do to reach them realistically. For example, if you need more exercise, consider ways to move more in your everyday routine. This might include going for a walk every evening after dinner or stretching every morning after you get out of bed.
If you need better sleep, establish a nighttime ritual that relaxes and prepares you for a good night’s rest. Meditation or journaling are excellent activities to incorporate into your bedtime ritual; they are relaxing and help cultivate emotional well-being. You might also set aside time to read or learn something new at bedtime.
Schedule time during your week to engage in hobbies you enjoy, either alone or with a supportive partner. If your evening routine involves watching the news or reality TV, invite a friend over or go out to dinner instead. Not only is it a great way to enjoy your friendship, but it also helps you avoid stress and negativity.
Track your progress
Monitor how you’re feeling by keeping a journal or noting how certain self-care activities impact your mood, energy, and well-being. If something isn’t working or feels overwhelming, reassess and modify your plan to suit your needs better. Check in weekly or monthly to see if your plan still serves you well.
Ask for help
If your self-care practices don’t seem to be helping and you feel overwhelmed, consider seeking professional help. The World Health Organization suggests seeking mental health services if you’re experiencing “significant impairment in social, occupational, or other important areas of functioning” due to mental or emotional distress. Likewise, if you feel consistently drained, chronically stressed, or are experiencing physical symptoms without an apparent cause.
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