International Self-Care Day
Awareness Day Spotlight
July 24th is International Self-care Day.
Take a break, recharge, and prioritize your well-being.
Self-care is a skill that builds resilience, increases self-awareness, and can improve your overall health. It’s more than just a “treat yourself” mentality. While having that extra slice of chocolate cake or a spa day can be a form of self-care, truly nourishing self-care is about much more including putting our needs first. We are often so busy thinking about others, sacrificing sleep, social time, exercise time, and time to have a healthy meal in order to meet the demands of work, and family.
“ An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.”
UNKNOWN
Just to be clear, self-care isn’t selfish.
Self-care is not a luxury, it’s a necessity for maintaining physical, mental, and emotional health.
When done right, self-care can help reduce stress, increase happiness, and leave more fuel in the tank to help you get through your day. This means you are more focused at work and have more space for loved ones. Effective self-care is more than just doing what you love. It involves deliberate activities that are added to our schedule to gain specific results. In fact, caregivers who don’t engage in self-care practices are more likely to report symptoms of depression and anxiety. A study conducted by Abacus Data found that 95% of Canadians believe they need more tools to care for themselves. So, what can you do on International Self-care Day to improve your well-being?
HALT
The next time you are having a bad day, take a moment to ask yourself:
Are you hungry?
Are you angry?
Are you lonely?
Are you tired?
These are all basic needs we have and anytime they are not met, a HALT state can make you feel sad, and anxious, and decrease productivity or your desire to do anything. Taking the time to check in with yourself and recognizing what you need is an important part of self-care. Grab a sandwich, call a friend, or take a nap, and then notice how you feel.
Focus on self-compassion and acceptance.
We are often our harshest critics. It can be difficult to accept ourselves because of societal pressures, self-criticism, and past experiences that may have damaged our self-esteem. Self-care involves taking care of the mental and emotional parts of ourselves, not just the physical. Self-compassion can be a way of combatting poor self-image by treating oneself with kindness, understanding and acceptance. It can help reduce negative self-talk, increase self-esteem, and improve our sense of self-worth. It is a practice that takes time but has been shown to help improve resilience, parenting, chronic health issues, and overall quality of life. The next time you are beating yourself up over a mistake or being harsh towards yourself, try a self-compassion meditation or exercise like this one from Dr. Kristin Neff, Co-Founder of the Center for Mindful Self-Compassion.
Take breaks.
We know you’re often too busy to even think about taking a break, but did you know that taking breaks can often be more productive than working nonstop? It allows our brains to refresh, consolidate information, and de-stress. Coming back from a break, you’ll be more focused and better able to solve problems than if you didn’t. Don’t think of breaks as luxuries but as an essential part of the work process. Why work harder when you can work smarter?
Get outside.
Most of us spend more than 90% of our day indoors! The average Canadian spends about 5.7 hours a day sitting and 3.2 hours a day in front of screens. It’s even higher in school-aged teenagers who spend an average of 7.8 hours in front of a screen. Not only is excessive screen time linked to poorer behavioural conduct and self-esteem but also poorer eyesight and increased health risks. According to the World Health Organization, living a sedentary life is the fourth leading risk for mortality and results in 3.2 million deaths worldwide each year. We can all benefit from more time outside. Some easy and accessible ideas for getting outside can be:
taking a 10-15 minute walk around the neighbourhood or office complex during lunch
taking phone calls or meetings outside
eating meals outside, even if it’s just on a balcony or patio
gardening or watering plants
reading a book or taking a quick stretch break outside
enjoying a morning coffee or tea outdoors
visiting a nearby park or green space
Get into nature.
Speaking of going outside - spending time in nature has been linked with all sorts of positive health benefits. Forest bathing, a Japanese practice that involves going outside to experience nature mindfully, has been shown to improve your immune system, heart health, mood, depression, anxiety, and stress and increase gratitude, all of which reduce disease. With so many benefits, why not try it?
Each year as part of their Healthy Parks Healthy People campaign, Ontario Parks opens its gates to everyone in the province to enjoy free entry into their parks for one day in July. For more information and to find a park near you, go to the Ontario Parks website.
If you’re interested in a more structured way to experience the therapeutic benefits of nature, you can also try Walk and Talk Eco-therapy which combines the benefits of being outdoors with proven psychotherapeutic techniques.
Self-care Around The World
Self-care knows no borders.
Taking care of oneself physically, mentally, and emotionally is something that transcends national and cultural boundaries. No matter where we are in the world, we all have a need for self-care, and we all have different ways of achieving it. Whether it’s through meditation, yoga, herbal medicine, or spending time in nature, self-care is an essential part of our overall well-being.
By recognizing that self-care is a universal need, we can open ourselves up to new ways of taking care of ourselves and others, and create a more compassionate and connected world. It helps us to understand that we are not alone in our struggles. By understanding that self-care is a global phenomenon, we can learn from different cultures and traditions, and broaden our understanding of what it means to live a healthy and fulfilling life. This can help us to be more compassionate and empathetic towards others, and to create a more inclusive and supportive world.
Know when to ask for professional help.
While self-care can help you reduce trips to the doctor’s office, sometimes we need a little extra help.
We all have bad days, but if those bad days are becoming more severe or you are becoming concerned for your health, then it’s time to consult a professional. A doctor or mental health professional can help you figure out what is going on and support you in your next steps.
So this International Self-care Day, take a moment for yourself. If you need help implementing self-care or ways to de-stress, know that we’re here to help.
We offer a community of care.
Whether you're facing a current challenge, a past pain, or are simply feeling stuck in this phase of your life, we can help you to live the life you want with intention, mindfulness and balance.
We offer free 15 minute consultations.
Connect with us and let’s talk about how we can help you.
SOURCES:
Journal of Advanced Nursing Hardiness, self-care practices and perceived health status in older adults
Nature Canada Screen Time vs Green Time
Nursing Science Quarterly Self-Care: A Foundational Science
Self and Identity Journal New frontiers in understanding the benefits of self-compassion
Shinrin-Yoku (Forest Bathing) and Nature Therapy A State-of-the-Art Review
Supportive Care in Cancer The self-care practices of family caregivers of persons with poor prognosis cancer: differences by varying levels of caregiver well-being and preparedness
Take Care, Canada Blueprint for a National Self-Care Strategy
The Atlas of Self-Care How People in 50 Countries Find Zen
World Health Organization WHO Consolidated Guideline on Self-Care Interventions for Health
