The increasing societal and self-imposed demands of today’s culture do not lend themselves to living a balanced life. Many people are left feeling stressed and overwhelmed. It is imperative that we carve out time for self-care. This is an old concept that is gaining new popularity this decade. The concept of self-care encompasses a broad variety of processes and methods. The key is finding the ones that are conducive to your life and belief system. My preferred definition of self-care is the conscious undertaking of any activity that aims at sustaining and improving your physical, mental, and spiritual wellness. These systems are dependent upon each other to maintain a healthy state of wellbeing.
Physical self-care is providing your body with the necessary fuel to operate efficiently throughout your life span. The prominent required ingredients are sleep, physical activity, and a well-balanced diet. The Center for Disease Control recommends a minimum of 7 hours of sleep for adults, with children and adolescents requiring more sleep. Exercise is crucial to the overall functioning of your body. The American Heart Association (AHA) recommends 150 minutes of moderate to intense aerobic exercise for adults, or 75 minutes of vigorous exercise a week to maintain strong bones and muscles. The AHA maintains that a nutritionally-varied diet low in saturated fats and high in complex dietary fibers is necessary maintain ideal body weight and optimal health.
Mental self-care supports your cognitive mind to improve comprehension and processing of information and experiences. Your thought process can impact your psychological well-being in a favorable or a negative way. Healthy cognition promotes positive mind growth without distortions. Unconstrained cognitive distortions can generate mental illness. Engaging in activities that stimulate one’s mind are beneficial for staving off mental decay. Activities include but are not limited to; reading self-help books, journaling, learning new skills, playing chess, doing puzzles, listening to music, playing an instrument, learning a new language, and practicing mindfulness. An attitude of gratitude promotes tolerance, acceptance of others, and compassion.
Spiritual selfcare involves connecting with a higher purpose outside of yourself. Spiritual self-care encompasses religion, spending time in nature, meditation, listening to inspirational speeches, helping others, self-reflection through journaling, or enjoying a peaceful moment in silence.
Self-care has proven to be beneficial for improving relationships, increasing focus, elevating energy levels, strengthening friendships, preventing and/or limiting depression anxiety, promoting sleep, preventing illnesses, and increasing overall satisfaction with life. Another aspect of self-care is the ability to seek help and guidance when necessary. It is important to make time for routine medical care, take medications as prescribed, and engage in activities that prevent chronic illness. Seeking help to process past and current traumatic experiences is vital to improving health and wellbeing. A strong support system of friends and family is another great way to promote a sense of wellness. A community can provide physical, emotional, and social support, all of which is all necessary for mental stability.
Self-care is not a one-size-fits -all model. A successful self-care plan should be modeled to fit your individual needs. It’s important to evaluate your life, responsibilities, relationships, stressors to conceive a plan that works for you. Taking the time to care for yourself will allow you to function at a higher capacity and be able to meet the ongoing challenges of life. Your ability to help those around you begins with your ability to help yourself.
Psychiatric Mental Health Nurse Practitioner
