Four types of self-care

Taking care of yourself is important. Knowing what makes you feel good and giving it the priority it deserves is the foundation of self-care. We share some ways to put these habits into practice.

Are you taking care of yourself? Are you taking actions and practices to maintain and improve your physical, mental and emotional health? Taking care of yourself involves taking responsibility and adopting healthy habits that promote your general well-being.

This is a process specific to each individual. This involves experimenting with different techniques and finding the ones that work best for you. Research published in Inform psychologists states that promoting behaviors that help maintain physical, mental and emotional balance are useful strategies for self-care. Let’s find out more about this topic below.

Types of self-care

When you take care of yourself, you practice techniques to face your daily challenges with more resilience and satisfaction. Plus, when you take care of yourself as a part of your routine, your life is more fulfilled and meaningful. There are different types of self-care. We will explore them here.

1. Physics

Regular exercise and a balanced diet increase the release of endorphins. These are neurotransmitters associated with feelings of well-being, as explained in an article published in CuidArte. These chemicals help reduce symptoms of depression, anxiety, and stress, thereby improving overall mood.

In the same way, sport and a healthy diet influence the reduction of levels of cortisol, the stress hormone, in addition to improving blood circulation and oxygenation of the brain. This increases energy, focus and mental clarity (Bonet and others., 2017). Here are some recommendations:

• Get enough sleep and establish a regular sleep routine.
• Take up walking, running, yoga, or any other physical activity you enjoy.
• If you have a sedentary job, take breaks throughout the day to stretch and move.
• Include fruits, vegetables, proteins and whole grains in your diet. Limit your intake of processed foods and sugars.

2. Emotional

According to the book, Principles and practice of stress management (2021), stress management strategies like meditation and deep breathing are also powerful tools for self-care and promote mental and emotional health.

These practices help calm the mind and improve the body’s response to stress, which has a positive impact on emotional well-being. They also work to help you develop a greater awareness of your emotions, thoughts and needs, promoting self-compassion and self-care. Here are some guidelines:

• Practical relaxation techniques.
• Set healthy boundaries in your relationships and learn to say no when necessary.
• Identify and express your emotions in healthy ways. For example, through writing, art, or conversations with people you trust.
• Do activities that bring you joy and personal satisfaction. For example, listening to music, reading a book, watching a movie, or pursuing a hobby.

3. Mental

As already mentioned, taking care of yourself does not only involve good physical health. Mental well-being is also essential. To take care of your mind, pay attention to the following guidelines:

• Practice gratitude and focus on the positive.
• Set realistic and adjusted goals every day.
• Avoid overwork and take time to rest and relax.
• Take care of your sleep hygiene and have a consistent sleep schedule.
• Get organized and plan to reduce stress and increase efficiency.
• Stimulate your mind by solving puzzles, playing board games, or learning something new.
• Limit your exposure to news and social media if you feel they are affecting you in a negative way.

4. Social

Interpersonal relationships and social activities play a fundamental role when it comes to self-care. Having someone to share your experiences, concerns, and accomplishments with gives you a sense of belonging and emotional well-being.

Additionally, participating in social activities helps you connect with others and avoid isolation. Indeed, social interaction combats loneliness and cultivates feelings of joy, contentment and meaning.

Start by incorporating small actions into your routine and adjust them according to your personal needs and preferences. Here are some guidelines:

• Find support groups or online communities that share your interests or experiences.
• Set limits in your relationships, This way you have a balance between time for yourself and time spent with others.
• Participate in community or volunteer activities that allow you to interact with others and help.
• Maintain healthy social connections. For example, through phone calls, video calls or in-person meetings with friends and loved ones.

What to do to take care of yourself at work?

One of the environments in which self-care is necessary is the workplace. After all, you spend a lot of your time at work, so it’s important to implement strategies that maintain your well-being and prevent burnout.

To take care of yourself at work, you need to establish limits, both in terms of time and responsibilities; Don’t be afraid to say no if you’re overworked, and make sure you have enough time to rest and recharge. You must also organize and manage your time by prioritizing tasks. You will soon see that it increases your productivity.

It is also a good idea to establish clear and open communication with your colleagues, in which you express your needs, concerns or ideas from a constructive perspective. This reduces stress and improves your work environment.

Also cultivate a healthy and positive relationship with your colleagues, making sure you participate in social and collaborative activities. And add to these recommendations the following elements:

• Take regular breaks. These short moments promote your concentration and reduce fatigue.
• Keep your workspace clean, tidy and comfortable. Personalize it with items that make you feel calm and content, like plants, photos, or relaxing music.
• Stimulate your professional development. Look for opportunities for growth and satisfaction in your career.
• Practice disconnecting. At the end of your workday, spend time on activities that relax you and give you pleasure.

Practice self-care

There are certain techniques that allow you to take care of yourself. One of them is mindfulness. It involves paying attention to the present moment, without judging. You spend a few minutes a day meditating or focusing on your sensations, thoughts and emotions.

You should also create a daily or weekly routine in which you incorporate consistent habits such as exercising, reading, or taking a relaxing bath. Actually, make taking care of yourself a non-negotiable part of your life. Automate actions like taking your vitamins, drinking enough water, or breathing deeply at specific times of the day.

Try journaling to reflect on your thoughts, emotions and experiences. Write down your self-care goals and how you feel after you achieve them. Visual reminders or alarms on your phone are also helpful to remind you when to take care of yourself.

Additionally, sharing your resolutions with trusted friends, family, or colleagues will motivate you and remind you of the importance of taking care of yourself. Last but not least, learning to delegate and ask for help, both at work and in your personal life, reduces stress and frees up time to spend on yourself.

Conclusions regarding self-care

Remember that what works for one person may not work for another. It is therefore important to listen to your body and its needs and tailor self-care practices to your situation and lifestyle. Start with small actions in your routine and adjust them according to your personal requests and preferences.

The most important thing is to identify what makes you feel good, prioritize it, and commit to making it an integral part of your life.

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