Politics, Covid, wars, climate change, and now a possible measles outbreak. How can we not be consumed with worry about what is happening in our country? Our world?

“Self-care” is something we hear and read about more and more as people try to deal with not only day-to-day stressors but also the catastrophes that greet us each morning. But what does “self-care” really mean? It is not being focused only on self or putting ourselves ahead of others. The World Health Organization (WHO) defines self-care as “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.” This definition provides an understanding that managing our own health is as unique as each individual.

Self-care involves engaging in purposeful actions that may be new or long forgotten as we deal with daily demands. It may also include stopping some activities that increase our stress and anxiety levels but have become a habit. It is a journey.

Self-Care To-Do’s

Self-care is more than taking a warm bath or walking through the woods on a beautiful day. It is important to engage in self-care habits that we are able to maintain. Consistent and mindful self-care practices can help us manage stress, improve our mental and physical health, and enhance our overall well-being. Here are some practical and sustainable self-care ideas to incorporate into your daily routine:

  • Ice packs can shock your system back to regulation and calm. You can also put a frozen cloth in a plastic bag and place it in a cooler during travel.
  • Heating pads can also serve as a calming tool.
  • Create a space in your home free from clutter. Take a few minutes to wipe down and organize a spot where you can go for calm. This could be a bathroom, a corner of a room, or even a large closet.
  • Find a pillow, blanket, or stuffed toy you can hold when you need a few minutes alone.
  • Get enough sleep. 
  • Drink water. Since your body is 60% water, you must nourish it. The recommended daily intake is 9 cups for women and 13 cups for men.
  • Create a ‘pause’ button and place it in prominent places around your home. Press “pause” when you start getting into a negative thought loop

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Building self-care kits to have in your homes and cars can be a great way to ensure you have access to calming and supportive tools wherever you are. These kits should be easily transportable, allowing you to take them with you on the go. Some ideas include:

  • Stress balls – Homemade using balloons and play dough or balloons and rice, or store-bought
  • Hygiene items to refresh as needed:
    • Wipes soaked in mint or other liquid soap and placed in a sealable sandwich baggie
    • Disposable toothbrush
    • Travel mouthwash
    • Your favorite-smelling deodorant
    • Chapstick
  • Water in reusable metal or glass water bottles
  • Sour candy or ginger mints can help regulate your nervous system
  • Weighted eye mask/ear plugs when a quick rest is needed or to take a break from all the hustle and bustle
  • Phone numbers when you need to talk to a friend or Hotline (988)

Another resource for hotlines is the Department of Human Services. You can find other ideas on the National Institute of Mental Health website.

What to Avoid

Practicing self-care is crucial for maintaining our mental and physical well-being. However, it’s equally important to be aware of certain habits and behaviors that can undermine our self-care efforts. While we often focus on what we should be doing to take care of ourselves, understanding what to avoid is just as vital. By steering clear of negative behaviors and thought patterns, we can create a more supportive environment for our self-care journey.

  • Self-criticism or comparing ourselves to others. This has never been helpful and can be very harmful to ourselves and our relationships. Remember, this is a journey.
  • Limit caffeine, especially later in the day.
  • Limit refined foods and sugars, as they can lead to inflammation and have consequences beyond physical.
  • Stop watching, reading, or talking about the news or engaging in political debates.
  • Avoid alcohol or other substances to self-medicate. They often cloud our thinking and have the opposite effect of what we want them to do for us.
  • Try to reduce or get rid of your bad habits:
    • Identify your triggers
    • Be specific when looking at what the habit looks like
    • Find a replacement habit
    • Record your progress – baby steps are what we look for
  • Using anger as your first response
    • It sets up a wall for relationships, even healthy ones
    • Covers up other emotions – see anger iceberg
    • It causes your distress levels and blood pressure to go up.
  • Avoiding thought loops is essential. People often think they can prepare for the worst-case scenario by thinking about it repeatedly. This does not work. Replace thoughts with facts. Remind yourself…a thought is just a thought.

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To conclude, one of the best pieces of advice is to give yourself the grace to be you. As humans, we make mistakes. We aim to learn from them and not repeat the same actions while expecting a different outcome. Sometimes, we learn and make changes right away. Other times, it takes many tries. There are behaviors we can engage in to help us take care of ourselves. There is so much we do not have control over, and knowing what that is can be very helpful. Life can be painful and difficult, so finding joy in the little things is important. Avoiding or limiting time with negative people, relationships, and thoughts is also essential in your journey of self-care

If you are struggling with your mental health, it’s important to get the help you need from a qualified mental health provider. Family Counseling Service is here to help. Give us a call at 630-844-2662 or contact us online to schedule individual therapy and give yourself permission to take care of yourself.