Self-care is a hot topic commonly misunderstood as passive leisure or guilt-free indulgence: taking a bubble bath, treating yourself to retail therapy or sipping on a cold, decadent Frappuccino. However, the meaning of self-care is much more than that — it is being a friend to yourself and actively taking care of your mind, body and emotional well-being.
Now, more than ever, is the time to invest in yourself and act as an ally to your own health. Here are five ways to use self-care to elevate your life.
1. Create a Morning Ritual
Start your day off on the right foot by motivating yourself to conquer the day. Is there a quote that speaks to you? Display it in your workspace; read it before you start your day to establish motivation and become focused. Alternatively, start your day with gratitude by quickly journaling three things you are grateful for each morning. Establishing a morning ritual that leaves you feeling accomplished and motivated can go a long way toward your success and mindset the remainder of the day.
2. Get Outside Daily
There’s a reason that “sunny disposition” is commonly used as an expression. Sunlight increases happiness and serves as an energy booster. In fact, a study published in the Journal of Affective Disorders researched more than 16,000 adults over a six-year period and found that individuals have less mental distress when there are more sunny days.
Sunlight helps your body produce serotonin, a feel-good chemical in your brain associated with boosting your mood and helping you feel calm and focused and achieve better quality sleep at night. Sunlight can also decrease symptoms of anxiety and depression and lower blood pressure, which reduces your risk of cardiac disease. Make it a point to get outside daily, even for just a 15-minute walk, to soak up all that the sun has to offer.
3. Eat Well to Feel Well
It sounds so simple, but fueling your body with nutrient-dense foods has been proven to not only improve your physical health, but also your mental health and mood. Researchers at Johns Hopkins Medicine have found a direct connection between your gut (and what you put in it) and your brain. If your gastrointestinal system is irritated with unhealthy, processed foods, it may trigger mood changes, affect cognition and contribute to anxiety and depression.
Luckily, there are always fresh, in-season fruits and vegetables, including bell peppers, carrots, zucchini, arugula, beets, cucumber, corn, apricots, plums, cherries, blackberries, strawberries, peaches, tomatoes, melon, nectarines and passion fruit.
4. Exercise Every Day
Exercise is one of the keys to self-care. Regular exercise improves your physical health, mood and mental health and decreases your risk for health conditions. While setting aside time for exercise can be a challenge, neglecting your health and avoiding exercise holds you back from being the best version of yourself. Exercise daily — whether it’s a 15-minute walk in the morning or an hour-long strength session midday. Every minute truly counts and will leave you feeling better than when you started.
5. Make Time for Active Leisure
Finally, an important aspect of self-care is time for active leisure. Active leisure can be social, cognitive or physical. This is in contrast to passive leisure, which is sedentary and not mentally stimulating.
Active leisure can be used to connect with others, pursue hobbies, stimulate your mind and move your body. It is vital to mental and physical well-being, and making time for it will help you prevent work burnout and elevate your life.
What active leisure activities do you enjoy? Here are some examples:
- Socializing with family and friends
- Cooking
- Drawing/Painting
- Sewing
- Reading/Writing
- Doing a puzzle, crossword, Sudoku etc.
- Playing sports
- Exercising
- Hiking/Exploring nature
- Fishing
- Gardening
Being a friend to yourself and utilizing these five self-care habits can truly elevate your life. What are you waiting for?