You take care of your body when you get sick, but do you maintain this behavior in times of wellness? Many people become so preoccupied with responsibilities that they neglect themselves, although they don’t intend to. Whenever you feel burned out, take a moment to ask yourself when you last practiced self-care. If you don’t know the answer, it’s time to implement some strategies.
You don’t have to carve out hours for self-care, especially if you lead an on-the-go lifestyle. Do a few quick tasks each day to balance yourself, and increase as you go!
1. Do Mini Meditations
Meditating grounds you and directs your mind away from past or future worries. It takes time to master focus, and your thoughts will wander often. This occurrence is normal and nothing to get discouraged about. Nudge yourself back into your concentration zone and continue where you left off. If the idea of doing this for 30 minutes at a time doesn’t appeal to you, however, cut it short with small sessions. Notice areas of tension within your body and begin relaxing them.
Take some deep breaths and close your eyes, or get moving and survey your surroundings. Pick out five intriguing things around the room and study how they smell, feel or appear.
2. Reduce Your Time Online
The internet is a wonderland of innovation and activity, but this constant stimulation can morph into a disadvantage. You may compare yourself to others on social media, or feel anxious if you spend a few minutes away from your device. Too much internet time can condition your mind for distractions and make concentration difficult [1]. Chip away at this problem by setting restrictions on how you surf.
As with any drastic change, this process works best in increments. Some smartphones enable you to set a time limit to control your consumption. Once you reach that limit, you lose access to specific apps for a preset period. If you’re not ready to dive into those deep waters, set timers to give yourself breaks between browsing sessions.
3. Be Mindful of What You Nourish Your Body With
What you eat impacts more than your body — it affects your mental wellness, too. It’s easier to take diet changes one step at a time rather than committing to a total overhaul, so don’t rush out and buy a cart full of veggies at once.
Gradually increase your consumption of fruits, nuts and greens with every meal. Follow the USDA’s MyPlate recommendations and add portions to your plate where they fit in [2]. Pick foods you enjoy. Don’t feel obligated to choke down cauliflower or Brussels sprouts if you dislike the taste.
Consider cutting back on your alcohol consumption, as well. You may reach for your favorite beer, wine or liquor at the close of a bad day, but you foster dependency by doing this. Substances like alcohol actually cause the part of your brain that impacts stressful feelings to become more sensitive [3]. In this regard, drinking to unwind may actually cause you more stress down the line. Try talking to others, going to therapy or using healthy coping methods whenever you feel particularly down.
4. Squeeze in Exercise
Working out a few times a week keeps your muscles limber and your mind fresh. Exercise can lower your blood pressure for up to 13 hours after, and it can reduce the risk of depression when done long-term [4]. Take 10 or 15 minutes to walk or run around your neighborhood. Starting with five minutes a day can also achieve similar benefits.
The quality of exercise depends not on time spent, but on the amount of energy expended. Do chair exercises at your desk when your schedule leaves no time for breaks. Sometimes, you may need some inspiration to hit the pavement — bring a friend along for encouragement!
5. Make an Introspective List
Before you head to bed, write three things you did well and two things you want to do differently tomorrow. This technique allows you to highlight your strengths and accomplishments, while acknowledging areas for improvement.
Some days, you may feel like you’ve done nothing right, but anything that works toward your wellness counts. Some people struggle to get up each morning — if you managed it, that deserves some praise. Nothing is too small to consider a valuable feat. Making a list like this will also increase your gratitude and help you see value in things you usually wouldn’t.
6. Maintain Good Sleep Hygiene
Poor sleep plagues many. You toss and turn, wake up in spells or can’t fall asleep at all. Luckily, straightforward fixes exist. Turn off all electronics at least an hour before bed to let your mind wind down. It’s hard to relax when you’ve got the latest controversy buzzing around your brain.
Create a bedtime routine that promotes rest, such as taking a warm bath or reading a book. Keep the lights dim while you prepare for bed, and set the AC at a comfortable temperature. Stay away from spicy or dense foods, as these can cause indigestion and discomfort. Opt for light bedtime snacks containing protein and minimal carbs. If you are using some gadgets, you must check their reviews online from trusted sources such as drinkqii before purchasing.
7. Do Something Different
Routines establish stability, but sometimes the mundanity of a set rhythm can leave you feeling stuck. Switch up your lifestyle in small ways. If you always eat eggs for breakfast, try whole-wheat toast. Do you have a predetermined route you rarely veer from? Take a new path, and keep your GPS handy to avoid losing your way. If you use the same methods to fix issues without much success, experiment with new solutions.
Changing things up gives your brain new challenges to tackle, which increases its plasticity — the ability to form neural pathways. The prefrontal cortex remains plastic and adaptable throughout early adulthood, though this lessens with old age [5]. Maintain a healthy, well-developed brain by seeking out unique experiences.
Practice Self-Care the Right Way
You’ll likely notice that many of these tips call for self-pacing. Although you may want to achieve good habits as soon as possible, it’s a process that requires patience and self-love. Be kind to your body and allow yourself time to settle into a routine that works for you.
Author – Kate is an online journalist primarily covering health and wellness topics. If you enjoy her work, you can visit her blog, So Well, So Woman, or follow her on Twitter @KateHarveston!
[1] https://www.inc.com/art-markman/the-real-reason-technology-destroys-your-attention-span-is-timing.html
[2] https://www.choosemyplate.gov/
[3] https://www.gatewayfoundation.org/addiction-blog/chronic-substance-use-impacts-brain/
[5] https://medium.com/thrive-global/neuroplasticity-mental-wellness-our-path-forward-4c03a632868
