Self-care means taking the time to do things that help people live well and improve their physical and mental health. UAB experts provide tips on how to incorporate self-care into a daily routine.
Mental health encompasses a person’s emotional, psychological and social well-being. It is essential to overall health and quality of life and affects the way we think, feel, act and react. When it comes to mental health, self-care can help people manage stress, reduce their risk of illness, and increase their energy levels. But what exactly is self-care? Why is it important? And how can people incorporate self-care into their daily lives?
Experts from University of Alabama at Birmingham Marnix E. Heersink School of Medicine answer common questions about self-care and the role it plays in maintaining positive physical and mental health.
“Taking care of your mental health is just as important as taking care of your physical health,” said Soumayah AbedMD, assistant professor at Department of Family and Community Medicine and family doctor at UAB Medicine Hoover Primary and Specialty Care. “Self-care plays a role in maintaining mental health and supporting the treatment and recovery of people with mental illness. »
According to National Institute of Mental HealthSelf-care means taking the time to do things that help people live well and improve their physical and mental health.
“Self-care is important because it improves our well-being by keeping us connected to ourselves and what matters most to us,” said Kaylee Crockett, Ph.D., clinical psychologist in the UAB Department of Family and Community Medicine. “It can help prevent the onset or recurrence of disease, and it strengthens our ability to manage stress and recover from adversity.”
Unfortunately, self-care is sometimes seen as a luxury rather than a need; but Crockett wants to remind everyone that self-care is something everyone needs daily, not just those who are feeling stressed.
She recommends making self-care a part of your routine and intentionally setting aside time for self-care activities. This might include carving out time on the calendar for self-care or setting up appointments with friends, family, and partners to connect or make time to do something both parties enjoy. When participating in self-care activities, take steps to limit distractions, such as enabling “Do Not Disturb” on devices during times designated for self-care activities.
Below are some steps Abed and Crockett recommend everyone prioritize self-care.
- Eat a balanced diet of fruits, vegetables, seafood and nuts to improve your energy and concentration throughout the day.
- Drink at least 60 to 62 ounces of water per day and increase your water intake during the summer. Limit caffeinated drinks like soda and coffee, as well as alcoholic beverages.
- Aim for at least 30 minutes of physical activity per day. Walking daily helps improve mood and health. Small amounts of movement add up.
- Schedule time each day for relaxing, stress-reducing activities such as yoga, meditation, breathing exercises, listening to music, journaling, or trying new hobbies that can be done alone or with others. others. Hobbies can help keep the mind occupied and are a great way to learn a new skill.
- Sleep seven to nine hours a night. Avoid looking at your phone or computer before bed, as the blue light from screens makes it harder to fall asleep. Violent films and upsetting news before bed should be avoided; instead, turn to uplifting books or influential podcasts.
- Build strong relationships with supportive family and friends, or seek out activities that provide opportunities to meet new people, like classes and support groups. Reach out to friends or family members who can provide emotional support and practical help.
- Seek help from a health care provider to connect with counselors and other resources if you have distressing symptoms or if your efforts to care for yourself are not helping.
“Self-care is different for everyone,” Crockett said. “Talking with people you know about some of their favorite self-care activities can be enlightening, but it’s important to remember that not everything that works for them may work for you. A good starting point is to take the time to think about the activities that you enjoy doing, that make you feel good and that give you meaning. From there, start setting small goals that could easily become part of your daily routine.
Self-care activities should make you feel relaxed, energetic and refreshed. If certain activities cause increased feelings of exhaustion, it’s time to try a different approach. By adopting good daily self-care habits, everyone can discover the signs that indicate they might need more attention to self-care when stressors start to pile up.
When it comes to defining positive mental health, Crockett says feeling healthier is like a continuum — meaning a person doesn’t experience significant distress from day to day, they have strategies positive coping skills that allow them to effectively manage the stressors that arise every day. and they engage in meaningful daily activities and relationships. Sometimes circumstances harm mental health, leading to greater distress that makes it more difficult to function and engage in the things that matter to each individual.
When stress becomes too much for a person to bear, it can lead to a mental health crisis. In addition to prioritizing self-care, Abed says, it’s helpful to know the signs of an impending crisis so you know when to seek help.
Some symptoms that may indicate a significant mental health problem include:
- Low energy or fatigue
- Difficulty concentrating
- Changes in appetite
- Changes in sleep habits
- Feeling isolated, not wanting to leave the house and be with others
- Feelings of guilt, sadness, hopelessness, or worry
- Thoughts of suicide and self-harm
- Excessive alcohol consumption, drug abuse or smoking
“If you get to a point where it’s no longer possible to handle your situation on your own, it’s important to seek help,” Abed said. “Talk to a health care provider who can help you interpret your symptoms and connect you with the resources you need. If you are considering harming yourself or others, you should go to the emergency room. You can also call 911 or National suicide and crisis lifeline to 988 for 24/7 assistance.
