Holistic Self-Care
Stress is part of life. We are meant to be resilient, to handle a certain amount of stress. Our nervous system responds to a stressor and then re-regulates, returning to a comfortable baseline. Stress starts to negatively impact us when we don’t have the resources or support to allow our bodies to re-regulate. The strategies below are ways to bring yourself back to a regulated state. Self-care is a practice. It will evolve over time and is most helpful when done regularly. Choose which strategies feel the most appealing and accessible to you to start. Incorporate as many different types of self-care as feels comfortable for you.
Body Based Self-Care
Moving your body. Physical movement releases endorphins and is one of the most effective ways to reduce stress. Go for a brisk walk, do yoga, exercise, dance. Anything that gets you moving.
Music. Listening to, playing, or moving with music releases stress in the body. Our bodies are designed to regulate with rhythm (like a baby being rocked) and music is a wonderful way to find it. Music can also change our mood or help us experience our feelings more deeply.
Progressive muscle relaxation. This technique has been proven to relax the body and help you enter a space of calm. It can also be helpful for sleep. Lay in a comfortable place. While inhaling, contract the muscles in your feet for 10 seconds. Then exhale and release all the tension in your feet. Work your way up your body, contracting and releasing all the muscles in your body one at a time. Pause for a few seconds between each cycle to feel the relaxation in your body. End with the muscles in your face.
Taking care of your body. Things like a warm bath or shower, massage, and aromatherapy can help you feel nurtured and promote relaxation.
Mindfulness Based Self-Care
Mindfulness meditation. Connecting to the present moment is one of the most important things we can do to promote wellness. It allows us to let go of negative emotions associated with the past and future and be fully here, now. Close your eyes and focus on your breath, allowing your thoughts and emotions to come and go without attaching to them.
Breathing exercises. Deep belly breaths can manually override our stress response system. Focus on your breathing. Breathe slowly, using the full capacity of your lungs. Be sure to pull the air all the way down below your belly button. Breathe this way for two to five minutes or until you feel your body calm down. Box breathing, 4-7-8 breathing, and alternate nostril breathing can also be really helpful.
Body scan. This exercise allows you to feel more present in your body and in tune with your body’s signals. It can help you become more aware of your emotions, separate from anxious thoughts, and release tension in your body.
5-4-3-2-1. This method helps to ground you into your body and the present moment. It can also be helpful for sleep. Become aware of your senses, take a few seconds to meditate on each thing you notice. Notice: five things you can see, four things you can feel, three things you can hear, two things you can smell, one thing you can taste.
Introspection Based Self-Care
Journalling. Journaling is a great tool for mental health. It allows you to feel and release your emotions and clarify your thoughts. It can also increase self-awareness and help you work through any problems you are facing.
Gratitude. It can be so easy to focus on our problems and negative emotions. Gratitude helps us shift our focus away from rumination and see the whole picture. It can help us feel more connected to the beautiful things in our lives and to the present moment.
Art. Drawing, poetry, painting and other types of art can help us feel and express our feelings. Art allows us to turn our pain into something beautiful. Appreciate the art of others by reading, listening to music, or going to a museum.
Practice self-compassion. Take some time to pay attention to the way you are talking to yourself. If you notice you are criticizing or judging yourself, try to flip those negative thoughts to something more compassionate. What would you say to a loved one going through a similar situation?
Connection Based Self-Care
Self. Do some things that help you feel like your authentic self. Make time for fun or a favorite activity. Say no to things you don’t want to do. Allow yourself to rest.
Others. Spend time with people you love. Connect with new people who share similar interests. Talk to your loved ones about how you’re feeling. Ask for help.
Nature. Nature grounds and calms us. Go for a walk, sit in the park, go to the woods or the beach. Surround yourself with the beauty of nature. Let it remind you that you are part of a larger whole.
Something bigger than yourself. Connect with your spirituality or religion. Volunteer, help someone. Explore something new.
There are infinite ways to practice self-care. Each person’s practice is going to look different. Find what works for you. Some of these strategies may feel intimidating to start but pay attention to how you feel afterwards. If it helps, keep using it when you can. Feel free to add your own suggestions in the comments!
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