Self-care can easily be left behind during the dog days of summer, when the days are long and filled with work and pleasure.
Even though summer can be busy, there are still 24 hours in each day and countless ways to find time to support yourself mentally, physically, and emotionally.
(MORE: Make This Your Self-Care Summer)
“You can’t really get through this without having time to take care of yourself,” said Ellen Bard, psychologist and author of “This is for You,” a self-care toolkit. “If you don’t take care of yourself and run out of time and energy, you will have nothing left to give to those who need you in your life, much less live your best life.”
A long weekend is the perfect opportunity to practice self-care and create practices that will last.
(MORE: Feeling burnout? Here are the symptoms and what you can do about it)
“One of the key things to remember is that self-care isn’t something you check off the list and then it’s done,” Bard said. “It’s something that you have to integrate, with kindness, into the rest of your life.”
Here are tips from Bard and other self-care experts on how to take care of yourself at all times.
If you have 1 minute
Move your body: “Stand up, roll your neck, touch your toes and BREATHE,” said Sarah Chevalierthe bestselling author of “Get Your Sh*t Together.”
Plan ahead: “Book your next massage, workout or therapy appointment so you have something to look forward to,” Knight said.
Practice deep breathing: “Take an essential oil, put a drop in your hand, cup your face and close your eyes. Take 5 deep breaths. Inhale for 4, hold for 4, and exhale for 4. This breathing technique calms your nervous system.” said Amy Kurtz, wellness coach and author of “Sick kick“.
If you have 5 minutes
Focus on one meaning: “Choose one sense to focus on fully, without judgment, for five minutes: listening to every sound you hear, or the smell of a freshly peeled orange, or the texture of a soft, fuzzy blanket,” said Sarah Gray, clinical psychologist and founder of Integrative psychology.
STOP: “Take a moment to stop or briefly pause, then breathe, which allows you to reset and check in. You then observe what you are feeling and experiencing, and then you also step back and put the situation into perspective. From there, you can then proceed with what works, with what will be most useful to you given the broader context and your own values and goals,” Gray said.
Call a friend: “Call a friend and vent (with agreement),” said Nancy Irwinlicensed clinical psychologist.
Meditate: “Meditate with an app on your phone,” Irwin said.
To be inspired: “Read an inspirational essay or listen to a favorite song,” Irwin said.
If you have 15 minutes
Make a gratitude list or jar: “This involves writing down three to five (or more) things that you are grateful for in that moment. It can be something as small as being grateful to feel a cool breeze on your face in the warmth of a summer day, or to be grateful that your needs for shelter, food and more are met,” Gray said.
Wake up without your phone: “Train yourself not to look at your phone first thing in the morning. Sit with yourself, meditate, watch the sunrise, or write a journal. Schedule this time in the morning to set the tone for the whole day,” she said. Kurtz said.
Relax before bed “Reading 15 minutes before bed helps me feel centered. I think it’s really the little changes that help me,” said Erica Wollermanlicensed clinical psychologist and founder of Thrive Therapy Studio.
If you have 30 minutes
Pack yourself a “self-care bag”: Fill a box or bag in your home with items that you can easily retrieve when you need to take care of yourself. “It might be a healthy snack, a blanket, cozy socks, a playlist, a sleep mask for a nap, a few movies to lift your mood, and paper and pen for journaling, whatever works for you,” Bard said.
Change your scenery: “Eat lunch somewhere other than your desk,” Knight said.
Treat yourself: “Rub some delicious lotion on your arms and legs. Put a cool washcloth over your eyes and set a timer,” Knight said.
If you have an hour
Follow natural therapy: “A little time spent outside, surrounded by green plants or trees, can have beneficial effects on mental health and reduce stress. See if you can make time to go for a hike with friends or connecting to a place in nature that you feel makes you breathe easier,” Gray said.
Do what works best for you: “Vegetate in a warm bubble bath with your favorite music or book, with your favorite drink. Take a walk in nature. Get a foot massage. Shop online. Watch your favorite TV show. Plan a vacation. Do Zumba or yoga class,” Irwin said.
If you have 1/2 day or more
Let yourself be treated: “For some, that might mean booking a massage, a doctor’s appointment, saying ‘yes’ to a friend who offers to help, or hiring an expert to help with household needs or things we need fixed. “We don’t have the time, energy or expertise to easily do it ourselves. This may also mean creating space for a regular therapy session where the focus is on you and your needs/values/goals,” said Gray.
Give yourself permission to do nothing: “If you constantly feel like you never have enough time for yourself or that there’s always a to-do list that can never be completed, give yourself permission to do nothing and just relax. relax, sleep peacefully., watch your favorite shows or any other activity that helps you slow down, be, enjoy and savor the moments. For some people this might mean a day at the spa, but for others it can simply consist of staying at the spa. at home for a few hours, sleeping in, savoring every sip of a nice hot cup of coffee and letting the day pass more slowly than usual,” said Gray.
Clean a closet: “Clean out your closet and take your old shoes, clothes and jewelry to a battered women’s shelter. It may seem like work, but it’s self-care in that you’re making room for the new,” Irwin said.
If you are traveling by plane, train or car
Simply delimit: “Read a book you’re passionate about, or just read a trashy magazine like I do. Sing along to the radio. Do a crossword. Knit. Make a list of things you’re grateful for. And as long as it’s not you who drive, sleep is the best self-care,” Knight said.
Listen to what you need: “This is a great time to listen to music, podcasts, or audiobooks. I believe that self-care is all about knowing yourself and your needs. I tend to need some time alone with my thoughts without someone talking to me, but if someone else misses an adult conversation or wants to talk about difficulties, it can be helpful to use their time to listen to something or call their friends or family. family.
