The value of self-care
These days there seems to be little time for self-care due to the expectations of school, work, or raising a family. Stress has greatly impacted the rise of high blood pressure, contributing to the downfall of our mental health and well-being, while productivity and holding capacity for others often diminishes when we are not making room for ourselves. Eventually, burnout takes over.
Creating time is a privilege for some more than others depending on support systems and other systemic concerns. So the question becomes, how do we make time for self-care and implement self-care into our daily routine? With some creativity and out-of-the-box thinking, let’s do an exercise to see how we can discover different forms of self-care that resonate with your individual needs and availability.
Exercise:
Review each section of the self-care wheel (see below).
Write down a list of 2-5 (or more) forms of self-care per section that resonate for you.
Set a goal for yourself:
Focus on one section during the week and do as little or as many self-care rituals from that section that feels manageable. Perhaps pick a different section the following week, and so forth.
Or, if you are feeling ambitious, choose one item per section (8 options) to do during the week.
Perhaps you can journal about your experiences after implementing your routines. Notice which self-care ritual impacts you the most, or how they impact you differently. What do you notice about yourself and your interactions with others after you finish your self-care routine? What do you notice about your moods or your energy levels- have they changed and in what way? Which self-care rituals feel sustainable and how can you adapt them if needed, in order to maintain them?
YOU get to decide how to manage this exercise; implement this in a way that suits your needs and schedule best, at a pace that works for you.
Once you finish your list, consider organizing which forms of self-care you can apply daily, versus weekly, monthly, and yearly. This is a great way to think about goals and create opportunities to look forward to which can enhance mood, productivity, and overall well-being.
Here are a few examples. Keep in mind, some activities may overlap, as they can apply to multiple sections, and each placement is up to interpretation. There are no rules; do what you feel is best and have some fun with it:
Emotional: journaling, taking a nice long nap, watching a funny movie, listening to comforting music
Physical: playing a sport, dancing, playing an instrument, cooking a nourishing meal
Occupational: going out to lunch with other staff members, pursuing work that gives you purpose, taking breaks
Social: calling a friend, hosting a dinner party, organizing or attending a group activity, playing a video game with friends
Spiritual: traveling, creating an art piece or a vision board, meditating, yoga, photography, attending services at a religious organization
Intellectual: Watching a documentary, reading a book/ joining a book club, taking a class on a subject you are passionate about, having a debate or a deep conversation with friends
Environmental: Going for a hike, having a picnic, meditating under a tree, swimming in the ocean, camping, planting a tree or gardening
Financial: creating a spreadsheet to manage finances, buying yourself a treat or flowers, purchasing items to decorate the home (creating and maintaining your sanctuary)
SAMHSA, (2023). 8 Dimensions of Wellness [Digital Image]. University of Florida Health. https://education.health.ufl.edu/community/wheel/
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