While the term self-care may make you think of deep-tissue massages and bubble baths accompanied by soothing music, it can be so much more. In fact, self-care can look different from person to person. As long as you’re taking part in a practice that prioritizes your mental, physical, and/or emotional health, you’re engaging in self-care.
Research shows that regular self-care can lead to impressive health benefits not only in the short-term, but for the long haul, too. Studies link self-care to better overall well-being, enhanced life satisfaction, reduced workplace burnout, and decreased risk of psychological distress.
While a go-go-go culture with jam-packed schedules makes it challenging to focus on wellbeing, a sustainable self-care routine can be a centering, grounding way to improve your health and help you live a richer, happier life. Not sure where to start? Keep reading to learn more about the benefits of self-care practices plus steps to create a self-care routine of your own.
Self-Care Ideas You Can Try at Home
The way you choose to care for yourself will depend on your preferences and needs. Consider these science-backed self-care starting points to find what feels good for you.
Exercise Regularly
Moving your body is one of the most widely researched ways to care for yourself and live a long and happy life. In fact, research suggests stretching and exercising can reduce and prevent stress, which is often a primary goal of self-care. Even a short burst of movement may relieve stress.
Eat Healthy Foods
One important component of nutrition that often goes overlooked? Variety. Research suggests that greater variety in fruit and vegetable intake has been linked to a healthier lifestyle. To spice up your meals, try out some new foods on top of varying the types of healthy foods you add to your grocery cart. High-quality supplements can also help you fill any nutritional gaps.
Prep Nutritious Meals
Meal prepping can help people stick to a healthier routine over time. And remember that variety we talked about? On top of contributing to an overall healthier diet, meal planning is associated with greater food variety. Ready to prep? Before you head to the grocery store, block off some time to plan your menu for the week. Start with easy recipes and consider batch cooking so you can freeze portions for busy days. Be sure to get the right meal prep containers which will make life easier.
Stay Hydrated
Drinking enough water — and getting supplemental hydration from the foods you eat — is essential. Even mild dehydration during heat acclimatization is associated with elevated cortisol, a naturally occurring steroid known as the body’s stress hormone. Research also suggests rehydration after a bout of dehydration can alleviate fatigue, improve mood, and positively impact memory and attention. To put a greater emphasis on hydration, consider using a helpful water-tracking app or invest in a large reusable water bottle to sip on and refill throughout the day.
Improve Your Sleep Habits
Sleep — and lack thereof — has a big impact on health. Getting enough quality sleep has been linked to improved mental health, positive relationships, greater happiness levels, and improved cognitive function — just to name a few benefits. Making a few changes to your daily routine and creating an environment conducive to sleep can help you take better care of yourself day in and day out. So where should you start? Many of the other self-care ideas on this list — including eating healthy meals, regularly exercising, engaging in relaxing activities, and practicing aromatherapy — have been found to improve sleep duration and quality. Then, to really bolster your dedication to sleep, ditch screens before bedtime, ensure your bedroom is at a comfortable temperature, and consider blocking out any environmental noise (such as traffic) with a noise machine. Enjoy relaxing activities Whether you explore meditation, take up a calming hobby like coloring, or listen to soothing music while you cook a meal from scratch, finding an activity that helps you feel relaxed may just be the ultimate form of self-care. Short on time? Just a few minutes of a simple breathing exercise can significantly decrease anxiety.
Learn about Essential Oils and Aromatherapy
For thousands of years, people have turned to aromatherapy, or the use of essential oils as a health tool, for everything from sleep improvements to stress relief. You can use essential oils — which are extracts made from plant flowers, leaves, stalks, fruit, or roots — for aromatherapy in a variety of ways, including topical applications or via a diffuser. Aromatherapy can be built into another self-care practice (like a bath, skincare, or meditation) or used entirely on its own.
Focus on the Positive
Research supports a positive link between positivity and several different well-being factors, including physical health, happiness, and the quality of interpersonal relationships. Positivity has also been found to help people cope more effectively with major challenges. To shift to a more positive outlook and be more mindful of the plusses in your life, consider keeping a gratitude journal. Pen and paper, a notes doc on your phone, or even a gratitude app can help you remember and celebrate special moments, achievements, and milestones.
How to Build a Self-Care Routine That Works Best for You
Rather than think of a self-care routine as another task you need to add to an already hectic day, remember to be flexible and give yourself grace as you find what’s most practical and what makes you feel best.
Set Clear, Attainable Goals
Research supports the concept of SMART goals, meaning goals that are specific, measurable, attainable, relevant, and time-bound (with clear start and finish dates) when it comes to sticking to a new lifestyle routine. As a bonus, the act of goal setting can be considered a form of self-care.
Add Healthier Choices
You can make effective well-being changes by reframing your approach to self-care and narrowing in on healthy choices you can add to your routine rather than focus solely on the less-healthy habits you could cut. In one study, for instance, participants who increased their fruit and vegetable intake significantly increased the amount of beneficial nutrients they consumed without focusing on swapping out unhealthier food choices.
Start with Small Steps and Gradually Move on to Bigger Changes
When starting a new routine, it can be tempting to take on a lot at once. But instead of overwhelming yourself with too much change at one time, take it slow. Starting small with attainable self-care practices will set you up for a more sustainable self-care routine that you can add on to later.
Adjust Your Self-Care Routine as You Go
Just as it’s important to start small, it’s also wise to be flexible with your self-care routine. 38 Remember, you don’t have to stick with a practice that no longer serves you or your current daily routine.
Reach Out to the Pros
While self-care can be a powerful tool in your wellness toolbox, it isn’t a cure-all. If you have difficulty sleeping or concentrating and feel unable to manage your daily work and life responsibilities, a mental health professional may be able to assist you further. Self-care can be a helpful resource in concert with regular professional guidance.
