Self-Care to Give Your Best, Not What’s Left
By Cyndee Dormans
July 24 is International Self-Care Day, established in 2011 to raise awareness about the importance about self-care in reducing stress and maintaining emotional and physical health.
This year’s theme is “Resilience, adaptability, and thriving in adversity.” It’s a reminder that self-care can help us all to easily bounce back from life’s challenges, setbacks, and responsibilities. It can reduce stress and burnout, and help improve one’s mind, body, and spirit.
When talking about self-care, it’s common to focus on the physical habits that need to be practiced daily: eating healthy, exercising regularly, drinking more water, and going to sleep earlier. Yes, these are all important, but so is asking for help when needed, giving yourself permission to say no, or taking a break when feeling exhausted or overwhelmed. Practicing self-care is not a one-time event, but a life-long practice. You must build it into your life and make it part of your routine.
“It’s important that our children see us practice self-care on a regular basis because it gives them permission to do the same.”
Not only is self-care important to us individually, but it’s equally important to prioritize self-care within our families too. Even kids need breaks to recharge, unwind, and recover from social media, school, work, activities, current events, and relationships with peers and siblings. Since children learn more from our actions than our words, making self-care a priority for your family teaches them how to practice healthy coping skills and manage stress. It’s important that our children see us practice self-care on a regular basis because it gives them permission to do the same.
When developing a self-care plan, it’s important to keep it simple and flexible. If it’s too structured, it can increase stress levels. If it’s too unrealistic, it will be difficult to maintain. Take time to assess your life as it is right now. What areas need your attention and care? Be mindful of the fact that needs may change over time, so it’s important to do regular “check-ins” with others, to see if any adjustments are needed. Anticipate possible challenges or barriers that may arise so that you can have an alternate plan in place.
To begin developing a family self-care plan, be sure to set aside a time when all family members can be available and discuss what each person’s needs and goals are. As a family, create a list of activities and ideas that can be pursued together, decrease stress, improve morale and daily functioning, and promote emotional and physical wellness.
Here are some ideas to get you started:
Take a family walk or hike or go to a local park and have a picnic.
Have a movie or game night (cards, charades, boardgames, etc.).
Try out a new recipe, and then eat it with your non-dominant hand.
Create a family scavenger hunt, or let your kids set it up for you to find items.
If reading a story, act it out, and have your child do the same. Take turns!
Learn a new song or dance together, or even a different language.
Make art together. Paint rocks and place them along a path or garden.
Go on a road trip, and prep snacks and treats to munch on.
Practice breathing and relaxation techniques as a family.
Spend time around your pets or other animals or help one in need.
Be a tourist in your own town. Explore and visit a new place or event.
Create a regular time to talk together about feelings, thoughts, worries, and concerns.
Limit social media use and screen time and replace it with “in-person” connections.
Exercise together, or have your child teach you skills from their favorite activity.
Visit your local library, and sign up for free classes and events for adults and kids while you’re there.
Surprise a neighbor with yard work, a shared meal or dessert, or just a social visit.
Volunteer as a family to help others in need.
If you’re tired or feeling run down, take that nap or go take some relaxing time for yourself.
Think about what your most pressing need is, for both you and your family, and start there. One of my personal favorites that I often suggest to clients is what I call a “flipped script.” For example, have breakfast for dinner, dessert before a meal, or go “camping” inside your home with blanket forts, virtual nature sounds, and campfire snacks that have been made in advance such as trail mix, baked s’mores, and foil-wrapped meals. Sometimes, just changing up a routine or doing something different and unexpected can you help recharge and re-focus. It’s also important for parents and caregivers to prioritize self-care for themselves, because it’s hard to pour from an empty pitcher or be the light when your battery has died.
Self-care is not a luxury, it’s a necessity. Not only is this true for your personal and family life, but also within your workplace. Job burnout can have a negative impact on your work performance, your physical health, and your relationships, so prevention is key.
What are some things you can do to reduce stress at work? Here are some suggestions for you to consider:
If you have earned time off, use it!
Take moments throughout the day to just stop and take a breath and reflect.
Make your lunch break a real one. Step away from your desk and change up your surroundings and environment. Listen to some music or read something for fun.
Keep something on your desk that makes you smile or inspires you.
Wear your favorite color or scent on low-energy days.
Connect and socialize with your coworkers and have “check-ins” with your boss.
Pack your own healthy lunch or even special treats.
Keep a favorite cup or water bottle nearby and drink plenty of water every day.
When you allow self-care to be an essential part of your life, it will change the way you see the world. It will also serve as a healthy model for your loved ones and those around you.
Remember:
“Self-care is the fuel that allows your light to shine brightly.”
—Deborah Day
