Self-care activities can help deal with stress and improve your overall well-being. Taking care of yourself is especially important if you have a lot of responsibilities, such as going to school, having a tough job, or taking care of the people closest to you. Taking care of yourself is primarily about understanding your emotional, physical, and professional needs. If you can understand your needs and prioritize yourself once in a while, you can also take better care of yourself and complete other responsibilities.
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Method 1 of 4: Caring for Your Emotional State
Step 1. Manage stress
Try to control and reduce your stress. Sources of stress include a lot of work, schoolwork, or having to take care of other people. Know what you can control, which is usually a reaction to stress. The application of relaxation techniques will be able to increase energy, motivation, and productivity. Some simple techniques for reducing stress are:
- Sit still or meditate for 5–30 minutes every morning.
- Visualize by finding a quiet place, closing your eyes, and using all your senses to imagine a place of peace and quiet. Imagine a place that is calming and meaningful to you.
- Progressive muscle relaxation to alternately tighten and relax all body muscles.
- Deep breath.
- Taici or yoga.
- Write a diary.
- Hot shower.
Step 2. Be close to supportive people
Enjoy time with friends, family and people who make you feel good. Choose people who respect your needs and boundaries. Make sure they are considerate, reliable, and supportive of your cause. Avoid people who deplete, demean, or stress you out.
Step 3. Take time to have fun
You should also take time to relax and have fun, especially during times of stress. Remember to do fun things and get other people involved. Try these ideas:
- Go out once a week with a partner or friends.
- Reread favorite books.
- Watch favorite movies.
- Find a hobby that you can enjoy.
- Listen to soothing music.
- Bought a coloring book for adults.
Step 4. Consider counselling
Know when you feel like you can't take it anymore and don't be afraid to seek professional help. The need to talk to other people doesn't discourage you, it makes you human. Find someone you can trust and connect with. If you are unable to form a rapport with the therapist, your session will not be of any use. Counseling is very useful because:
- Provide a safe place to talk and process.
- Helping you deal with the causes of everyday stress and worries.
- Allows you to get an objective opinion.
- Encourages you to live a better life.
Step 5. Convince yourself
Encourage and acknowledge yourself by saying words of affirmation. Choose sentences that are positive, personal, strong, and appropriate. Some examples you can try are:
- "I could."
- "I believe in myself."
- "I love and accept myself."
- "I did my best."
- "This will pass."
Method 2 of 4: Caring for Physical Condition
Step 1. Exercise regularly
Exercise provides many benefits and can be done at home. Do exercise at least 30 minutes a day even if only in 10 minute intervals. It's okay if you can't exercise every day, but try to exercise more than not a week. Choose an activity that is fun and you enjoy. Try doing different activities to keep your workout sessions interesting. You can:
- Take your pet dog for a walk.
- Dancing at home.
- Caring for the home page.
- Join an exercise class at the fitness center.
- Doing stretches or yoga.
Step 2. Eat healthy foods
Healthy food keeps you energized and nourishes your body. When you are busy working or taking care of other people, you may not have time to plan and cook healthy meals for yourself. However, easy-to-find foods will ultimately only make you uninspired and feeling unwell. Some ways to change your diet for yourself are:
- Eat whole grains.
- Eat more dark green leafy vegetables.
- Eat a variety of fresh or frozen fruit.
- Choose low-fat or fat-free dairy products.
- Try a variety of lean proteins.
- Eat meals and snacks regularly.
Step 3. Get enough sleep
Make sure you get enough sleep every night. Most people need 7–9 hours of sleep to feel great the next day. A sleep schedule is difficult to maintain when you are stressed, have a lot of work to do, are busy with work or school, or are taking care of an ailing family. Try:
- Set the hours of sleep you want and try to stick to it.
- Make sure the bedroom is free from distractions, such as television.
- Have a sleep and exercise tracker, such as FitBit, that records the quality of your sleep.
- Make the bedroom a quiet place, with clean sheets, a comfortable mattress, and soft light.
Step 4. Monitor your physical health
One good physical care is to monitor physical health. When you are sick, you need leave from work or school. Schedule regular appointments with your doctor. Make sure you take your prescription medication consistently and accurately.
Take time to appreciate all the amazing things your body does. Remember that your body wants you to stay alive, so take care of it. Pay attention to body sensations and notice which points need attention
Step 5. Don't forget the holidays
Schedule time off from your responsibilities. Vacations don't need to be with a trip to the beach because sometimes it can be expensive and difficult. Vacations can be done with a short break from stress throughout the week or month. For example, schedule time to sit still and relax for half an hour each day. Find a comfortable place inside or outside your home.
If you can afford a vacation away from home, plan ahead so you don't get stressed out later. Don't schedule too many activities and tire yourself out
Step 6. Make time for physical closeness
Physical touch can bring a sense of comfort and reassurance, and reduce stress. Hug your friend. Invite your partner to make out. Don't neglect your sex life.
Method 3 of 4: Caring for Professional Life
Step 1. Schedule regular breaks
Make sure you take breaks to get out of your chair, go for a walk, and clear your head when you're stressed. Don't work on your lunch break. Consider stretching or chatting with coworkers to recharge. In addition, take frequent breaks to drink water.
Step 2. Make your workplace as comfortable as possible
Try to create a work area where you feel calm, capable, and motivated. This will reduce stress and make you more productive. You can:
- Buy plants to put in the room or work area.
- Tidy the table.
- Make sure your chair is comfortable and fits your posture.
- Use noise-canceling headphones to give you peace of mind while working.
- Sit by the window so you get better natural light than fluorescent lamps.
Step 3. Know when to negotiate
So that you can enjoy your work more and reduce stress, know when to negotiate and when to ask for help. This will make you feel stronger and less alone at work. Don't be afraid to stand out for a raise or promotion. Don't be afraid to ask for help from colleagues, bosses, or clients. Look for supervision, consulting, or training opportunities.
Step 4. Don't take work home
So that there is a balance between work and personal life and to reduce stress, try not to bring work home. This means that you should not bring physical work and also not think about work while at home.
If you work from home, schedule specific times for work and don't be interrupted by household chores. For example, after 5 p.m., make sure you stop checking your email or answering your work phone even if you're still technically there. Have a separate work area from the rest of the house
Method 4 of 4: Improving How to Take Care of Yourself
Step 1. Prioritize your needs
Prioritizing yourself is not a selfish act. In fact, you will be able to help others better if you focus on your own mental and physical health.
Step 2. Ask for help when you need it
You may find it difficult to ask for or accept help when you need it. Displaying a “powerful” impression when stressed and feeling obligated to take care of things will only overwhelm you. Let friends and family help. You'll find it easier to ask for help if you:
- Make a list of things that need help.
- Don't minimize requests, instead ask for specific help.
- Takes into account the abilities and interests of others when asking for help.
Step 3. Do not be reluctant to refuse and set boundaries
Make sure you don't become the person who always helps everyone. You are human and can't do everything. Try practicing saying "no" to additional responsibilities and saying "yes" to fun and engaging opportunities.
Remember not to apologize when you refuse. Often times we place too much stress on ourselves. You don't need to apologize for refusing something that weighs you down and will hurt your health
Step 4. Manage time
The ability to manage time is very important to reduce stress and increase productivity. You must be able to balance needs in various aspects of life in order to take better care of yourself.
- Make a to-do list.
- Schedule professional and personal activities using the calendar.
- Set small, definite and realistic goals.
- Stop procrastinating.
- Create a morning ritual and stick to it.
Tips
- You may feel guilty for taking care of yourself. Ignore the feeling. You have to think about your own needs in order to feel satisfied and happy.
- Have a gratitude journal. There is scientific evidence that being grateful for ten things every day can make us happy, among many other benefits.
