“Never let things you cannot do prevent you from doing the things you can.”
–John Wooden
By dedicating just 10 minutes daily, you define how and what you control in your life.
Self-care is not selfish. It is a basic human need and is your right. You will be more independent, happier, and stronger by maintaining mental, emotional, and physical health.
Unfortunately, self-care can fail because of past bad habits, underlying illnesses, and, especially, as you deal with the ramifications of what the long COVID and COVID vaccines did to your body. This is why, more than ever, your body needs love, nurture, and care to help with recovery and healing.
The good news is that you can learn to pay close attention to your needs, which is the basis of self-care. It’s a skill you can sharpen with practice.
Here are 9 self-care tips to get you started
- Become an expert in recognizing how your needs ‘express themselves’ in your mind and body.
Set a timer to go off every hour OR do a “body scan” at random times (e.g., morning, afternoon, and/or evening) to check with yourself on how you’re feeling physically and emotionally:
- Are you hungry?
- Are you stressed?
- What does hunger and stress feel like in your body? How are they different?
2. Enjoy the feeling of satisfying your needs. Depending on what you notice, respond by taking small actions:
- If you’re hungry, eat.
- If you’re tired, take a break.
- If you’re upset, talk to someone you trust.
- If you’re overwhelmed with anxiety, see a therapist.
3. When you tune into your feelings and needs, knowing what you don’t want to do is as important as knowing what you want to do. Make a list of things you refuse to tolerate. The list should help make you feel safe, protected, taken care of, and free to be your best self.
Examples to guide you:
- Do not rush
- Do not use credit cards unless you can pay them off at the month’s end.
- Do not keep anything around that you don’t love or need
- Do not answer or check your phone when you eat
- Do not participate in gossip
4. Create a list and keep it close by to pay attention to things that frustrate you:
- When you feel the tension
- When you feel tightness
- When you have aches
- When you feel a lack of energy after giving a lot of your time to others
As you become more aware of your body’s needs, you will know which activity needs to go on your list to minimize, eliminate, or do more of a particular activity.
5. Post your list where you can see it every day. Extreme self-care takes practice. At first, it might seem awkward to say no to something or someone. You might feel guilty for taking the time for yourself. But with practice, it will feel more natural and automatic.
6. Spend time each week with people who inspire and know how to support you.
7. Schedule time to do at least one relaxing activity every day away from people and even from the Internet and TV. Choose a form of exercise that is suited to your physical abilities (always consult with your health provider, like a chiropractor).
Here are some examples:
- Progressive muscle relaxation (PMR) – is a stress-relief technique that focuses on muscular movements to achieve total body and mind relaxation (Click here for more information: https://www.verywellmind.com/progressive-muscle-relaxation-pmr-2584097)
- Breath Meditation – sit comfortably on a chair or sofa. As you inhale, count to 3 (to start with) and exhale, counting to 3. As you get comfortable, you can increase the inhalation and exhalation count by at least 2 counts.
- S.T.O.P. Technique – The S.T.O.P. technique is a simple mindfulness practice you can turn to in times of stress. Here are its steps:
- S – Stop what you are doing for a moment.
- T – Take a breath. Focus on your breath as it flows in and out.
- O – Observe your thoughts, feelings, and physical state. Notice your thoughts and let them pass. Name your emotions. Notice how your body feels. How’s your posture? Are you hungry or thirsty? Do you have aches or pains?
- P – Proceed with something that will help you address the cause of your stress. Talk to a friend, eat a nutritious snack, or do some stretches.
8. Do at least one pleasurable activity every day:
- Go to a movie theater.
- Cook your favorite meal
- Watch the sunset
- Savor a cup of a favorite drink
- Listen to your favorite music
- Draw, paint, sew, knit, or read a book
- Consider adult coloring books, sculptures, or photography
- Journal/Record your thoughts on an audio recorder or in a notebook
- Listen to podcasts
Art helps people to express experiences that are too difficult to put into words. The review of current literature available on the subject finds that “Art can be a refuge from the intense emotions associated with an illness.”
9. Look for opportunities to laugh daily! Watch your favorite comedy show or do Laughing Yoga.
Self-care doesn’t have to be a chore. This is another journey to reconnect to yourself and your well-being. As you explore your options for self-care, it is worth remembering that the key is to plan for how to live.
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