What comes to mind when you think of “self-care”? Does the concept seem indulgent or selfish? Maybe your mind instantly turns to expensive beauty treatments, high-end vacations, or extravagant shopping trips. Or maybe you think self-care is only for people who have time and money to spare.
If so, it’s time to redefine what this term actually means, especially for women.
“We often see the message of self-care in advertising aimed at women, but it’s usually a sales pitch for something we don’t need,” says the wellness and preventative medicine doctor . Sandra Darling, DO, MPH.
“We’re told, ‘You deserve it,’ so it makes sense that many people associate practicing self-care with treating yourself and spending money.”
But self-care is much more (and much less expensive) than spa stays and vacation days — and it’s actually an essential part of your physical and mental health. Mental Health. Dr. Darling explains what self-care really means and why it’s so crucial that you make time for it.
How do women view self-care?
“Self-care is just another name for taking care of yourself, which is vital to your health and well-being,” says Dr. Darling. “More specifically, self-care means identifying and meeting your needs, which is something most women struggle with.”
In our society, women often feel pressured to be caretakers, which can lead you to neglect the needs of others, including those of your own family. childrenspouse, parents, friends and even pets – before yours.
SO, it can seem awkward and even selfish to suddenly shift the balance between caring for others and caring for yourself. But Dr. Darling says it’s time to start looking at self-care differently and enter this uncharted territory, despite the initial discomfort it may bring.
“Self-care simply means you take the time to take care of yourself,” she says, “and if you don’t take care of yourself properly, your body will let you know in a negative way.”
Why self-care is so important
Chronic stress wreaks havoc on your health. It weakens your immune system, inflames your body and makes you more vulnerable to health problems such as:
“These physiological changes are made worse by poor choices that can sometimes make you feel like you’re at the end of your rope,” notes Dr. Darling. Responding to stress with mind-numbing activities, such as relaxing in front of the television or binge on junk food and alcohol – also contribute to stress-related health problems.
But anti-stress activities calm your mind and reduce cortisol, known as the stress hormone. Relaxation practices can help lower your blood pressure, improve your brain health and help you feel happier and more relaxed, overall – all good things.
“I advocate self-care to prevent my patients from getting to this point,” says Dr. Darling. “Rather than succumbing to the ‘rosé all day’ approach to dealing with life’s stressors, treat yourself with love, respect and kindness, but also with discipline. »
How to prioritize your health
Taking care of yourself means Taking care of youwhich involves making time for ongoing habits like tracking your appointment at the doctor’smove your body and eat foods that will keep you nourished and fulfilled.
But it’s also important to engage in practices and activities that help you refocus. Dr. Darling recommends start your self-care routine by simply taking some time each day to take a break. One study found that even simply 15 minutes of alone time can help reduce stress, so go it alone in a way that helps you relax.
“Find an activity that promotes inner peace and calmness,” says Dr. Darling. “This will allow you to relax from stress and be in touch with your needs.”
You may already know what type of self-care is best for you. Maybe it’s going for a run, playing with your pet, or cooking a delicious dinner. But if you’re not sure yet, or if your idea of relaxation involves watching an entire TV series in one sitting, it’s important to experiment with different self-care practices and see what works best for you.
Here are some simple self-care ideas for beginners or anyone looking to try something new:
- If you are tired, make an effort to go to bed early.
- Spend time in nature, like gardening or walking barefoot in grass or sand, a practice known as grounding.
- Spend 10 to 15 minutes doing a few simple tasks yoga poses Or stretches.
- Try one Epsom salt bath.
- Use a guided meditation application.
- Train yourself positive affirmations.
- Read a book in your favorite armchair and enjoy a cup of herbal tea.
- Cook or prepare a delicious and healthy recipe.
- Take one break from social media.
- Treat yourself a little (keyword: A little!) a little of goblin fashion.
- Take a walk around your neighborhood, notice the sights and sounds, and stop to smell the flowers.
- Do something creative, like woodworking, jewelry making, or pottery.
- Color an adult coloring book while listening to relaxing music or nature sounds.
- Keep a gratitude journal.
- Take a nap.
- Give yourself a facial massage.
- Sit on your porch or deck in peace. Leave your phone inside!
Don’t see your favorite relaxation practice listed here? Self-care is different for everyone, so if it helps you relax, makes you happy, and doesn’t harm your health, it can fall into the self-care category.
So, let the “me time” begin! Your body and mind will thank you.
To learn more about this topic, listen to the Health Essentials podcast episode, “How to start (or restart) a self-care routine.” New episodes of the Health Essentials podcast are released every Wednesday.
