Change Your Life by Taking Better Care of Yourself
For anyone who’s been looking for a good reason to treat yourself, consider this: You probably don't do it often enough, and putting "me time" on the back burner is a big part of why we can all feel run-down, frenzied, and overwhelmed. Self-care, to the rescue!
What's the Deal?
Often-ignored but totally necessary, self-care is any action or behavior that helps us avoid triggering health problems (like increasing our risk for heart problems due to excess stress, for example) and benefits us by improving our mental and physical health through better self-esteem, less stress, and overall wellbeing. These behaviors help provide balance in an increasingly over-stimulating world. Self-care makes up an essential part of a healthy lifestyle that keeps us healthy, happy, and more in-tune with our minds and bodies.
The problem is, we probably aren't doing enough of it.
Experts suggest we neglect self-care because it can be tough to make healthy changes and manage stress in better ways. Self-care is also sometimes associated with selfishness and lazy, over-indulgent behavior. This mentality might make us feel guilty for thinking we need to take a break from our lives to do something that, simply put, makes us feel better. But ignoring our needs has some dangerous side effects: It makes us more likely to get sick and can make existing conditions worse—not to mention the emotional toll of never taking a break.
That's why taking the time to check in with your mind and body isn't a bad thing. In fact, researchers believe the pursuit of health and happiness is far from selfish. When we take good care of ourselves, we're likely to see an improvement in many aspects of our lives, including our physical health, relationships, and even our income. Plus, by making the choice to practice self-care, we have a tendency to care more for others—proving its importance for not just ourselves, but the world around us.
Your Action Plan
Since self-care is a very individual thing, there's no set prescription for how or when to do it. That said, mental health professionals recommend taking at least 20 minutes a day to do something for ourselves. Practice any of these self-care behaviors (or any others that occur to you!) daily, weekly, or even hourly—whatever feels best to you.
Ditching the comfort of your home is a great way to improve mental and physical health. Similar to meditation, spending time out of doors benefits the brain. Other research suggests that being outside in nature also makes us feel more alive. Even living in an area with more green space (i.e. parks and gardens) is associated with greater life satisfaction and less mental distress.
Try an outdoor workout.
Consider taking your sweat session into nature, too. Research shows that working out in the Great Outdoors boosts mental health, and may decrease tension, anger, and depression.
Pay it forward.
By helping others, we actually help ourselves, too. Lending a hand not only boosts mental health, but may also lead to a longer life . Volunteering also positively affects self-confidence, self-esteem, and general wellbeing.
Breathe the right scents.
We know that breathing techniques can help us relax. But what we breathe might be just as important as how we breathe. While the benefits of aromatherapy are debated, research suggests that citrus scents—orange essential oil in particular—can help slash stress and anxiety, and getting a whiff of rosemary may boost memory .
By now, we all know that stress is really bad for our health. Research suggests that stress may be contagious, and the more stressed we think we are, the worse it might be for our heart health . But between work, relationships, family, and whatever else life throws at us, it’s difficult not to succumb to it. Use these strategies, which range from drinking tea to practicing progressive relaxation, to keep the stress monster at bay.
Focusing on the present—without judging how we feel and what we think—can be both a liberating and healthy practice. Studies show that getting in-tune with ourselves through mindfulness slashes stress and depression, helps us see ourselves in a truer light, and may even help keep our minds from wandering .
Meditation is proof that it doesn’t take a ton of time to do a mind and body good. Just a few minutes of quieting your mind can help relieve stress . Other benefits include a boost in compassion and emotional stability, and some research suggests that meditating could even keep winter illness at bay . The best part? Its benefits continue even when we’re not meditating—consider it the gift (to yourself) that keeps on giving.
Turn up the tunes.
If you’ve ever noticed that certain songs bring a smile to your face, you’re not alone. As it turns out, science has taken note, too. Research shows that listening to music makes already positive emotions even more intense, and upbeat music in particular can do great things for your mood. Plus, jamming out can also improve heart health.
Eat more fruits and veggies.
Adding more fruits and veggies to our plate is a great way to practice self-care all throughout the day. Research shows that eating berries boosts brain health while noshing on peppers prevents Parkinson’s . And in case we needed another reason to load up on nature’s goodness, filling up on seven portions of fruits and veggies per day might make us happier.
Some researchers believe that clutter can stress us out and bring us down. On the flip side, sorting through and purging unorganized papers, clothes, knickknacks, or whatever else is crowding our lives may help us be more productive, cheerful, and calmer.
Indulge in a massage.
Set aside some time to experience the complete and total bliss of a massage. It soothes both the mind and muscles, improves sleep quality, and reduces stress.
Get your Om on.
It comes as no surprise that yoga is a healthy practice. It helps relieve anxiety, stress, and depression, all while boosting energy levels and improving our overall sense of well-being. Don’t think you have to commit to a full-length yoga class to reap its health benefits. Just 20 minutes on the mat improves focus and boosts the brain .
These days, it feels like everyone’s glued to a phone, laptop, or both at the same time. Deliberately taking a break from social media, e-mail, blogging, and so on can help us recharge and gives our brain the downtime it needs to work at an optimal level.
Article by By Alexandra Duron www.greatest.com