Living an adult life is not easy. Many times, it gets overwhelming. A lot of responsibilities rests upon our shoulders, and we get to face different situations every day. From daily-pressures that we encounter at work, to managing our home and caring for our kids, our grown-up role can surely be exhausting. That is why we need to have self-care once in a while. Self-care means being responsible for yourself by keeping a healthy and well-balanced lifestyle through proactively planned activities. Self-care means looking after yourself physically, mentally, emotionally, and spiritually. We want to share ways on how you can create and satisfyingly fulfill your self-care time.
Creating a self-care list can encourage you to have some "me time" every once in a while. And when you get used to it, you can easily squeeze it into your daily routine. We all have different needs, and you must know what those are to fulfill them and become a better version of yourself. A self-care routine checklist will display your particular wants, habits, and schedule preferences. It might take a little hard work to develop, but you’ll find this worth it in the long run. There are a lot of factors to consider in creating a self-care plan. You can ask yourself if it is something that you love doing? If it requires you to spend on it or if it's something you need to start on. You will also need to consider your time. Plan self-care goals that you can accommodate alongside work and other commitments. You can also give thought to things that may have work for you in the past and have them added to your list. Find out which self-care strategies work best for you and have them put into action. Here are a few to-do goals to keep you motivated.
Let's start with the basic needs. Did you ever wish that you can go back to being a kid and treasure all your nap times? For most of us, sleep is a luxury. We devote most of our time to work, taking care of the kids, or doing the housework while not paying much attention to how much sleep we are getting. It is understandable if you have a newborn that needs your attention from time to time but don't forget to rest and ask your partner or someone for help to get that needed sleep.
As per sleepfoundation.org, an adult needs to have 7 to 9 sleep hours. Sleep is one of your self-care must-dos, and be sure to make it a routine. Enough Sleep can improve overall mood, concentration, and productivity. So change your sheets, make your bed comfy, put up blackout curtains, remove electronics and display a "do not disturb" sign outside your door.
Self-care is not all about pampering yourself or looking after your mental health. You also need to pay attention to the external and internal aspects of your body. Check on your weight if it's still within the normal BMI (Body Mass Index). Encourage yourself to have a healthy weight as it reduces the risk of cardiovascular diseases, diabetes, and cancers. Be physically active. It doesn't need to be extreme. You can do a 30-minute walk, some housework, and basic exercises.
On the other hand, watch what you feed into your body. Make sure you are eating well-balanced meals rather than processed foods. Develop healthy eating habits. Eat at regular intervals, in the dining room (no electronics), take it slow, and enjoy your food.
You might be wondering about your cravings. Feel free to indulge in it but be sure to set limits, especially for unhealthy foods. Enjoying every bite of what you love has positive effects like emotional pleasure and reducing anxiety and stress.
Getting a ray of sunshine, a breath of fresh air, or just by walking outside can bring you good benefits both in physical and mental health. An outdoor activity like gardening or biking can make you calm, increase your self-esteem, and can reduce anxiety. Spend a few minutes outside if you can. Having a healthy mind is part of your self-care responsibility. A different view, preferably nature, can help you feel relaxed and improve your focus. Although playgrounds, parks, and beaches are closed due to the current pandemic situation, we can add this to our list once the authorities allow it. Meanwhile, we must practice social distancing, wear masks, and have our sanitizers ready when going outside.
Many of us are sometimes hesitant to say no. It could be because of pressure, and we usually feel obligated when a co-worker or a family member asks us to do something. Learn to decline if you feel exhausted and if the workload is heavy. Saying yes to the things that may consume your time and energy may lead to burnout, irritability, and stress. If you are having second thoughts and if it doesn't make you happy, you can say no.
As much as you want to be more productive and accomplish everything in one day, it is essential to take breaks. Getting downtime can help you refocus at work, reduce the risk of burnout, and have balanced emotional health. Taking your eyes off of your screen or a different scenery can prevent eye strain, boost creativity, and help you come up with ideas. A little stretching can ease your tensed muscles and prevent injuries. Nap time at work is also good, that is why some offices have sleeping spaces. It can improve your work performance, lift your mood, and boost your memory. So stretch, relax, take those little breaks, and use your vacation leaves!
Relaxation helps manage your stress and is a part of self-care. There are many things you can do to help you feel relaxed. Do what your heart desires. You can do yoga or learn breathing exercises for relaxation. Meditate, pray, and turn off your gadgets. Take time off from social media. Pamper yourself by having a warm bath and play some soothing music. Use scented candles and essential oils. Free your mind from distractions and worries. Recover, replenish, and take all the time that you need.
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