Saturday, 20 July 2019

Vital But Often Overlooked Self-Care Practices to Focus on Today

By Brad Krause

What we do on a daily basis to take care of ourselves is the number one determining factor in our overall mental health. Many of us live under unhealthy amounts of stress, financial burdens, and physical and emotional strain from juggling home and professional duties. When we think about self-care, it’s easy to overlook the basics. Here is what you should focus on today.

Muscle Relaxation

We think a lot about chilling out and relaxing (mentally), but we often fail to consider physical relaxation. If you have a demanding job or like to hit the gym regularly, muscle relaxation and massage should be a part of your self-care regimen (the benefits are vast). You don’t have to go out and spend a fortune every week on massages. For example, when it comes to the all-important foot massage, great home models will work just fine.

Focusing on Sleep Quantity and Quality

For many, sleep is just a thing you have to do for the next day to start. Even if you love to sleep, you may value other things — family time, work, TV — more. For better self-care, prioritizing sleep (both quantity and quality) is a must. Most adults need between seven and nine hours per night, and it should be uninterrupted. Focus on setting yourself up for quality sleep — avoid looking at digital screens before bed, do something soothing like taking a bath or reading a book, and try to limit consumption of caffeine, alcohol, and food in the hours before bedtime.

Boost Diet and Energy

Everyone knows the importance of eating a healthy, well-balanced diet. But not everyone considers food to be a form of self-care. If eating healthy is a priority but one that adds to your workload and stress, take the guesswork out of meal planning and sign up for a subscription meal kit or choose one day to prep meals for the rest of the week. And if you’re into smoothies, a good immersion blender provides a compact and affordable way to blend those fruits and veggies without a lot of fuss.

Regardless of your approach, setting yourself up for success ensures you’ll stick to the quality food your body needs to do its job. Sometimes a healthy diet isn’t enough, and you still need key nutrients. A multivitamin can provide you with these nutrients and give you a boost of energy as well.

Stretching and Light Exercise

Exercise gets a lot of attention in the self-care realm. However, just as important for your overall (physical and mental) well-being is stretching. Some exercise routines like yoga and Pilates focus on stretching, but there are plenty of other ways to achieve your stretching goals. Stretching not only improves your flexibility and range of motion, but it also boosts blood flow to your muscles and vital organs (your brain!), helps relieve stress, and improves your posture.

In fact, adding a light exercise routine to your days can go a long way toward preserving your health and introducing some much-needed self-care into your life. Fortunately, there are several ways you can do this, from taking a stroll around the block after dinner to getting the family together for an afternoon bike ride on the weekends. And fortunately for seniors, Medicare Advantage plans offered by companies like Cigna-HealthSpring will give you access to SilverSneakers, which allow you to use fitness facilities in your area at no additional charge.

Getting Organized

Clutter — both in terms of your physical surroundings and your schedule — is a huge cause of stress in most people’s lives. Taking the time to truly organize your life — both at home and on the job — is a vital act of self-care. Studies have found that people with clean surroundings are typically healthier. Not only that, but keeping an organized schedule can also give you more control over your time, leading to a reduction in overall stress levels and mental fatigue.

Spacing Out

There are very few times in a day that we turn our own brains off and completely zone out. This is too bad because spacing out and letting yourself be free of focus (on anything) is actually very good for your mental state.

“Mind wandering is not useless mental static. Instead … mind wandering allows us to work through some important thinking,” says Discovery Magazine.

In essence, relaxing your mind to the point of low-level function helps it reset and work through complex issues. This can boost your creativity, problem-solving, and allow you to work through complex emotional thoughts — all good for your overall mental health.

Self-care isn’t selfish — it’s extremely important for your overall well-being. While eating right, exercising, treating yourself to things you want, and other well-known self-care habits are vital, so are these often-overlooked practices. In the end, anything that keeps your mind and body feeling fresh is a critical part of any self-care regimen.

About the Author

Brad Krause created Self Caring after years spent putting his own self-care on the back burner. Brad discovered his real calling: helping people implement self-care practices that improve their overall wellbeing. His website is intended to share his own knowledge and the many great resources he finds on his self-care journey.

Illustration by Max van den Oetelaar at Unsplash.

 

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