Self care doesn’t always look like getting a manicure or taking a bath, but it can be as simple as going for a walk or listening to a podcast. It can also be as involved as setting boundaries with others.
One way to make self-care a priority is to block it out on your calendar. This is an easy way to alert other people that you need some time to yourself.
1. Take a bath or shower
A long, hot shower or bath can be an amazing self-care ritual. It can also help with things like a clogged nose, itchy skin or bad moods.
Showers are better for washing off dirt if you’ve been outside or exercising because it rinses away sweat and grime more effectively, according to Hygiene Expert.
However, a long soak in the tub can strip your body of its natural oils, so you may want to shower afterward.
2. Drink a glass of water
Hydration is a big part of self-care. Train yourself to drink a glass of water at the start of every bathroom break, and it will soon become automatic.
Self-care shouldn’t feel like a chore. Avoid strategies that feel punishing, such as obsessively cutting out sugary food so you feel deprived. Instead, opt for healthy alternatives and try to make them a habit.
3. Take a walk
Getting regular exercise can improve your physical health, and walking has also been shown to help with mental health. It can be easy to make walking a habit by simply planning ahead and scheduling a time to walk each day.
Alternatively, it can be fun to make walking more enjoyable by listening to podcasts, chatting with friends or taking different routes to see new sights.
4. Listen to music
A calming and stress-relieving activity, music can also improve mood and increase happiness. Expose yourself to different genres and artists.
Identify what recharges you and make a habit of it. Even small changes and choices can have a big impact, over time. For example, a few minutes of reading a book or listening to relaxing music before bed can make a big difference.
5. Eat a healthy meal
Not only does eating a healthy meal support your mental health, but cooking at home can also be meditative and fun! This is a great way to learn new skills, like how to use ingredients you may never have had before.
Learning to say no can be self care, but saying yes to everything out of fear can lead to resentment and stress. Learning how to set boundaries can also be a good form of self care.
6. Exercise
Self-care can encompass a variety of practices that promote your physical, emotional, spiritual, or mental health. It can include everything from exercise to spending time with friends to setting boundaries.
Getting regular exercise helps keep your body healthy, and can also boost your mood and increase energy levels. Get creative with your exercise routine by going for a walk, picking apples at an orchard, playing tennis, or taking a dance class.
7. Take a nap
Naps are a great way to recharge, but it is important not to replace nighttime sleep. Long or frequent naps can actually interfere with nighttime sleep quality.
If napping becomes a daily habit, it may indicate an underlying health issue that should be discussed with your health care team. Setting an alarm and making sure your environment is conducive to napping can improve your snoozes.
8. Go to bed early
Getting enough sleep is an essential part of self care. A good night’s rest can help improve mood, concentration, and memory.
But going to bed early can be difficult when you’re exhausted and have so many things to do. The key is to prioritize well and practice positive self-talk. Also, avoid putting off tasks until the last minute. Putting off tasks can actually make them harder to tackle.
9. Get a good night’s sleep
Sleep is one of the most important aspects of good health and can have a significant impact on your mood, energy, judgment, productivity and learning. To get a good night’s sleep, make sure your bedroom is comfortable, dark and quiet and set a regular bedtime routine. Try relaxation exercises, meditation or listening to calming music before bed. Avoid caffeine, sugar and television before bed.
10. Take a break
Whether it’s reading that stack of books you’ve been meaning to finish, spending time in nature or finally trying that cooking class you’ve always wanted to sign up for—taking a break can be a great form of self care.
Learning to say no can also be an important element of good self care. That way, you can focus on your own needs without feeling guilty.