Self-care important for mental, physical health
My front porch is where you can find me on most summer evenings. After completing my tasks for the day, it’s where I like to relax and enjoy the outdoors. I either park in a comfortable chair on our home’s enclosed porch or in my wicker rocking chair on our garage’s front porch.
It’s time away from the busyness of the day to relax and enjoy the sights around our farm, bird watch, read a book or engage in laughter and conversation with family and friends.
This is self-care for me. Self-care month began June 24 and ends on National Self-Care Day, July 24.
While self-care is often dismissed as a buzzword, it’s actually an important way to help us live well and improve both our physical and mental health. It can help us manage stress, lower our risk of illness and increase our energy. Even small acts of self-care can have a big impact.
“As the saying goes, we need to put our oxygen masks on first before we can help anyone else,” said Suzanne Vickers, licensed independent social worker with Ohio State University. Sometimes we forget to pause and relax, enjoy ourselves “and not be a human ‘doing’ all the time. We tend to base our self-esteem on what we produce instead of what we enjoy, and what makes us feel serene, fulfilled, and grounded in ourselves.”
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Health benefits gained by taking care of yourself
Self-care needs to be purposeful. Sometimes with all the life stuff we have, caring for ourselves goes by the wayside, Vickers said. It may seem like a luxury and not a priority or necessity to us.
However, there are a number of health benefits that come with caring for ourselves, according to a Verywell Mind article including:
- Reduced anxiety and depression
- Reduced stress and increased resilience
- More happiness
- Reduced burnout
- Stronger relationships
Sometimes self-care is about connecting to others – scheduling lunch with a friend or reaching out by way of a phone call or visit. Social connection is vital to our ability to let go of stress and increase our well-being, Vickers said.
Here are some self-care tips from the National Institute of Mental Health:
- Get regular exercise. Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
- Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being—for some, decreasing caffeine and alcohol consumption can be helpful.
- Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
- Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
- Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.
- Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
- Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
- Stay connected. Reach out to friends or family members who can provide emotional support and practical help.
Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you.
Laurie Sidle is an Ohio State University Extension Family and Consumer Sciences and 4-H program assistant and may be reached at 330-264-8722 or [email protected].
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