SELF CARE
Self care is the use of self help techniques and changing of
lifestyle. Although anyone can practice self care, it is particularly important
to people with mental health issues. It can help them deal with certain
situations that are distressing e.g. high anxiety or depressive situations.
Some self care ideas are very similar to some of the skills
I have learnt in my Dialectical Behaviour Therapy (previous post) and can be of use to anyone, even if you don’t have mental health
issues.
SELF CARE IDEAS
Meditation is absolutely amazing for calming the mind, body
and soul and being in the present moment. Even just a few minutes of guided
meditation can help. I usually opt for 20-30 minutes. Light some candles,
incense and meditate (there are plenty of guides on YouTube which makes it
easier for you).
Yoga is similar to meditation but instead of sitting or
lying down, you instead focus on the breath through sensory movement of the body which
improves your mental wellbeing as well as enhancing flexibility. Stretching
those muscles feels incredible!
Allow yourself to do something for YOU each day. This can be
the meditation, yoga, reading an exciting book or even taking a nice relaxing
bubble bath. If baths aren’t your thing, you can even have a long shower. Try
to be mindful and present, feeling the water trickling down your body, being
aware of the temperature and allowing yourself to smell the shower wash or
bubble bath. Truly immerse all of your senses into your experience.
If you’re on any medication, remember to take it when
required to keep up your mental and/or physical wellbeing. Forgetting
medication can cause complications including relapse.
Eat good food! Healthy nutrition has been proven to help not
only physical, but mental health too. Lots of fresh fruit and vegetables,
grains and legumes are great for you. A healthy body can lead to a healthy
mind, and vice versa. Try mindful eating; enjoy making the food, smell the food
before eating it, then take it slow, one bite at a time.
Stay hydrated! Dehydration has been proven to make mental
health worse, because 85% of the brain is water and dehydration causes energy
in the brain to decrease. It is not the sole cause of mental health issues, but
can definitely add to it. Keep your mind and body healthy by drinking 8 glasses
of water a day.
Exercise is a great way of relieving anxiety, releasing
anger and improving depression. It also releases endorphins in the brain which
makes you feel good! Who doesn’t want to feel good? Even just a 30 minute walk
can help. Plus, you get to be out in the fresh air and nature.
Clean your space. Decluttering physically can help you
declutter mentally. I like to have a good clean of my flat, throwing away any
unnecessary clutter that I don’t need. It helps me to keep calm and I always
feel much better afterwards. A tidy space equals a tidy mind!
Try and get enough sleep each night. Lack of sleep can
actually cause anxiety, psychosis and depression, because of chemical changes
in the brain. Set yourself a sleep routine such as winding down at a certain time,
switching off electronic devices and relaxing before getting into bed. I’d say
avoid daytime naps but I’d be a hypocrite because I love a good nap!
Getting creative is a great way to cope with overwhelming
emotions, anxiety or any mental health illness. It’s a brilliant distraction
technique and makes you feel better because you’ve created something. Try
drawing, painting, mindful colouring, playing music, crafts, anything!
Take a social media break. It’s ridiculously easy to get
caught up in other people’s feeds on Facebook and Instagram. It is equally as
easy to start comparing our lives to others’. Unplugging from social media can
help us calm down and be more mindful in the present moment. Plus, it frees up
more time for more productive things. When you decide to return to social
media, unfollow or remove any negative accounts that were bringing you down. I
like to follow body positive accounts, lots of cats and nature accounts.
Immerse yourself in nature. A walk through a local park,
visiting the nearest coast line or exploring the woods will help you to realise
how wonderful Mother Earth really is. Listen to the sounds, soak up the smells
and feel the fresh oxygen in your lungs. If you struggle getting outdoors,
maybe buy some plants or flowers for your home. Boston Ferns are fantastic at
clearing the air, especially in moist environments such as the bathroom, and
who doesn’t like the sight and smell of gorgeous flowers?!
Remember to BREATHE. In for four, hold for four, and out for
six-eight. This will help slow down any racing thoughts or anxieties you may
have. Even just a few minutes of deep belly breathing will help to keep you
calm.
I hope this helps even just one person. Self care doesn't have to be anything extravagant. Self care is not selfish. Self care is essential.
I hope this helps even just one person. Self care doesn't have to be anything extravagant. Self care is not selfish. Self care is essential.
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