The term self-care gets a lot of love these days. From doctors to wellness media, women are being prescribed a little extra self-love to help boost our mental, physical and emotional wellbeing. Taking some me time to schedule a massage or jumping in to a luxurious bubble bath help us to relax and do something nice for us.
But what if we looked at self-care beyond a luxury experience and made it a part of our regular wellness plan? Self-care isn’t just about sprucing up our nails and hair, we should look at it as truly putting our health first and moving the needle where it matters. When we take control of our overall health we can be at our best, most energetic and positive selves. Incorporate these research-backed self-care rituals into your practice to fully optimize your health.
Meditation and deep breathing
Meditation has been around from varying cultures for centuries. But it wasn’t until modern times that research backed the incredible health benefits of meditation and mindfulness. According to the National Institute for Health, there is evidence that meditation may reduce blood pressure, ease symptoms of anxiety and depression, and may help people with insomnia. Find a meditation app or rehearse some mindfulness exercises to do while enjoying a relaxing bath to really optimize your experience. You should feel relaxed and calm, setting you up for a great night’s sleep (another example of treating you body with self-care) and who doesn’t need more zzz’s these days am I right?
Instead of adding things to do, try eliminating guilt or shame
So you cant make it to the spa regularly or hire babysitters with reckless abandon. That’s ok. Sometimes taking something away can be more impactful than cramming an already full schedule. What is something you have been holding onto that isn’t serving you? Guilt from a mistake in the past? Feeling like you can’t compare to the photos of others you’re seeing on Instagram? Worrying you’re not a good enough mom? Let. It. Go. No one is perfect; no one has it all figured out. Allow yourself some grace to be human. Focus on the present moment and create the future of your dreams.
Schedule a date with a therapist
I wouldn’t be a good counselor if I didn’t throw this one in! Tying in with the above, talking out your fears, guilt and shame can be the most beneficial thing you ever do for your self care. Everyone can benefit from therapy. Everyone. There is always something we can work out: childhood trauma, stress, anxiety, phobias, goal achievement and working on self-esteem. Therapists are trained to help in all areas and there is nothing that shocks us. We don’t judge and our goal in life is to help others live their best lives. Come on in for the first time (or a repeat visit) and walk out of the office feeling like you can take on the world.
Outdoor activities are proven mood boosters
According to Harvard Medical School, research shows there is a strong connection between time spent in nature and reduced stress, anxiety, and depression. Scientists suggest 20 – 30 minutes a day for three days a week can have a significant positive effect on your mood. When scheduling me time, don’t think you have to go it alone, consider scheduling a family date for a hike or trail walk. Introducing healthy habits to our kids at a young age can help them maintain these skills as they get older, too. Even walking at a slow pace counts
Keep it simple
Something easy you can do is simply getting back to the basics of taking care of your body. Start with drinking a glass more of water every day. It’s free and has so many benefits. You skin and energy levels will thank you. How about some good karma with simple acts of kindness for others? Pay for the person in the drive through behind you, leave a sticky note for your husband saying I love you, mail a friend a card saying hi. Who doesn’t like getting actual mail anymore? Do something small for yourself and others will make a big impact-try it!
What number is resonating with you the most? If you had to suggest a number 6 what would it be?
Kelsey Fox says
I think “keeping it simple” is something I need to remind myself to do. Life can get so over complicated that I forget that it’s the little things that can really make me happy!!
I would add spending time with friends. My “tribe” is so important to me. Knowing I can totally be myself around them helps me to feel secure and confident in who I am.
Rebecca C says
What number above is resonating with you the most? If you had to suggest a number 6 what would it be?
Seeing my therapist is the best self care.
If I could add a sixth, when finances allow, I like to get fillers and Botox. Always a mood booster!
Jessica Patterson says
<3 keep it simple. It brings me so much happiness to do things for others – even if it’s as small as buying breakfast for the person behind me at the bakery or secretly paying for a strangers restaurant bill. Although my child is young and doesn’t understand the importance of giving (yet) – I think it’s something simple that helps to instill empathy, and the world needs more of it!
Suggestion #6 – cross it off the list. Sounds counterintuitive to self-care/relaxation, but for me, nothing feels better than that feeling when you’ve completed a dreaded task. This could be as bold as telling a friend or family member that their behaviors are unacceptable or as small as donating all your unworn clothes. It could be as simple as organizing the silverware drawer or replacing your second hand utensils with the set you’ve always wanted – either way, do that one thing (big or small) that’s been weighing on you and feel the joy of accomplishment.
Ashley says
I love this blog! It’s so true that we get so caught up in everyday life that we seem to forget the “me” time. Everyone deserves a little pampering once in a while, even if it’s taking a bubble bath with a glass of wine!
Ann says
Keeping it simple resonates with me the most! Just taking the time to remember to drink water and doing little things makes a huge difference.
My personal number 6 is enjoying snuggles with my dog. It relaxes me so much…how could it not? He’s the cutest (not a biased opinion at all lol)!
Meredith says
I love the mindfulness and deep breathing! I really thought it was all hocus pocus until I actually tried it. Funnily enough, I started doing it to teach my toddler how to calm himself down and recognized how much it calmed me down in the process!
Lauren Blackshaw says
Eliminating guilt and shame is a goal for me! If I had to add something, I’d say practice saying no/clearing something from your plate 🙂
Katie G. says
#4 for sure. Even in the winter I always feel so much better after getting outside and into the fresh air.
I would add taking a break to the list. Sometimes it’s okay to let the laundry sit unfolded for an afternoon just to have some me time. It will all get done eventually, right?!
Laura Twedt says
Outside time, for sure!!! One of my very favorite things is to be outside at our local brewery. It’s just a big open field where I can watch my kiddos run and play, play a game of cornhole, and just soak up some sun.
If I could add anything, it would be to plan more. When I know what I have coming at me for the week with obligations as well as menu planning, I feel much calmer than when I fly by the seat of my pants. Routines and schedules make me happy 😊
Taylor C. says
“Instead of adding things to do, try eliminating guilt or shame” hit home with me. It’s so hard to give ourselves grace, but I’m starting to get better at it.
Number 6 for me would be scheduled time to myself. I need to make a permanent time block that’s my decompress time.
Olya @ The Siberian American says
Going outdoors resonates best with me! My #6 would be to read a book! It always relaxes me and takes me to another place.
Anna Ray says
Enjoying the outdoors! I always feel better when I have some natural vitamin D – need to keep having outside time even in the winter time. My #6 would be exercising. My exercise time (3hrs/wk) is my time and leaves me feeling strong and confident. The trick is scheduling it and sticking to it! Be held accountable by others – my husband or mom watches kids on my workout days.
Hillary says
My #6 would be don’t be afraid to schedule alone/me time! Sometimes I just need some time to recharge.
Stephanie says
I love the keep it simple! I need to always remind myself it doesn’t always have to be a big production. Also if I had to add another I’d add either outsource small tasks (like getting a robo vacuum to help take something off your plate OR evaluate expectations, we don’t always have to live up to everyone else’s highlight reels ❤️
Lauren Cooper says
Going for a walk or deep breathing always helps me. If I had to add another option, it would be painting. I’m creative and I find when I make time for
This creative outlet, it enhances my mood.
Diana says
I see a therapist and love my time with him. I also think keeping it simple is important. It helps to just get out without children. I try and do all the things but realizing keeping it simple could be best. I’d also say implementing date night would be a good option.
Linda says
This is such an important process most of us completely forgot about to because of the guilt. We have no time. To me it’s getting up early in the morning before everybody else gets up. A cup of coffee and just sit in silence before even opening up my laptop. Small little heaven on earth to me. Does this happen everyday day? No because most nights my little 4 year crawls into bed with us and keeps mommy up all night. But when it does happen- it’s pure bliss. Great blog post!
Ashli Mazer says
Eliminating the guilt is resonating with me because it is so necessary right now. I need to learn to say, “no” more often and not be afraid. If I needed to add one it would be to schedule quality time with my spouse. I feel like that is an easily neglected relationship due to life, but clearly having a strong bond is super important.
Julie says
Number two resonates the most with me — I really need to let go and take something away. I’ve been exclusively pumping for my baby for 10 months and have more than enough frozen milk to get her to a year. Stopping pumping would be so beneficial; it’s a disruption at work and I’d be able to get to bed 45 minutes earlier at night when I stop. But I feel so guilty at the thought of stopping; my son was able to nurse so even after we switched him to cow’s milk at a year, he still nursed morning and night for 6 more months, which my daughter won’t get. When she’s getting 100% frozen milk, she will no longer get any fresh antibodies. I need to get over the crushing guilt at the thought of weaning down and stopping all the pumping.
Julie says
Number two resonates the most with me — I really need to let go and take something away. I’ve been exclusively pumping for my baby for 10 months and have more than enough frozen milk to get her to a year. Stopping pumping would be so beneficial; it’s a disruption at work and I’d be able to get to bed 45 minutes earlier at night when I stop. But I feel so guilty at the thought of stopping; my son was able to nurse so even after we switched him to cow’s milk at a year, he still nursed morning and night for 6 more months, which my daughter won’t get. When she’s getting 100% frozen milk, she will no longer get any fresh antibodies. I need to get over the crushing guilt at the thought of weaning down and stopping all the pumping.
Erica says
Mediation resonated with me. I’ve tried it before (not with a huge effort), but I really want this to be a part of my life. My brain definitely could use some daily quiet time.
My 6 would be to find a hobby. Knitting has been such a therapeutic act for me and I’m so grateful.
Elizabeth W says
Keeping it simple resonates the most with me. A good #6 would be to take a nap if you need one. Sometimes a quick nap can really recharge you. Snuggling with a pet or husband in the process is optional. 🙂
Bridget Black says
I think eliminating the shame and taking things off your plate is the one that resonated the most, but is also the hardest. Such a great reminder. Thank you.
#6 for me would be – sleep. It’s amazing how many things feel better as a mom when you have some really good restful sleep. Thanks for the great tips!
Peggy says
Outdoor time definitely resonates with me the most right now. I’m a week postpartum with my second child and I remember with my first it took me weeks to get outside and just take a walk around my neighborhood. Once I did I felt soo much more human! Getting fresh air and a little exercise is something I’ve prioritized this time.
My suggestion for 6 would be yoga. The focus on breath while moving my body around in ways I haven’t all day while sitting/standing is always very centering and refreshing for me.
Meghan says
I just tried to start more meditation and deep breathing. I would also add to let things go a bit – I’m a major control freak and learning to allow myself a little messiness in life has reduces stress!
Heather says
I like meditation because I can do it anywhere and a few minutes is sometimes all I need. But I also agree that everyone should spend some time with a good therapist!
Ashley K says
Keep it simple ! I love that you bring up keeping your body hydrated. I always find that my mind is sharper and I just feel better when I’m well hydrated. In this crazy everyday life it’s easy to go hours without stopping to think about drinking water, let alone actually getting yourself a glass but it is SO important. As a healthcare provider, I can’t take care of others if I’m not well taken care of myself.
In terms of a #6… I’d have to go with “don’t be afraid to say no”. So many times I’m stretched in a million directions. With 3 school aged children, a full time career, friends, a relationship and sonman other things I find myself constantly trying to please everyone. I used to be afraid to say no. I wanted to do it all. But the reality is that I can’t. I’m one person. And that’s ok. It’s ok to say no to people or to things and to not beat myself up over it.
Chrissy Mealy says
I love to get outside. Just a 20 minute walk can do wonders.
Another one that I’d add is that it is ok to say no. No to volunteering for class mom, no to that social get together, no to that project. I’m a perpetual “yes” person which often leaves me with a lot of my plate.
Shauni Goodwin says
Definitely eliminating things that haven’t been good for me. That’s such an important tip that I think people overlook. I also love the suggestion to care for yourself by being outdoors. Especially this time of year!
Amy says
I trust meditation and deep breathing daily. It helps me connect to the important parts of me and let go of the things that don’t serve me anymore. I’ve learned I can have boundaries that protect me and let go of the guilt that comes with what and who I choose to let go.
Number 6 for me is nutrition. I can’t be my best without proper nutrition. My health stays up, my mood is more balance and my overall reflection of myself is more confident.
Cressie Boggs says
Scheduling a date (or standing date) with a therapist resonates with me! I truly would be lost without having someone to talk with monthly. This started due to a tragedy in my life, but continues to be one of the most important things I do for myself!
My number 6 would be JOMO (joy of missing out)! Embrace missing out on things to spend time doing what I want to do! Not always easy- but so important!!!!!
Laura says
So kinda the opposite for me…but I find it easier to add a positive change than eliminate a negative habit. If I start by walking for 10 min before pick up, I naturally stop the bad habit of a piece of chocolate.
Number 6 would be to schedule time alone #introvertlife