Let's Talk About Self-Care
Mainstream psychology emphasizes and romanticizes self-care as lavish, costly, and time-consuming activities. When I think of self-care, my immediate thought is a weekend spa getaway. That is just not realistic for me, or many people that I know. Who has a full day to dedicate to self-care?? Or the budget for all of these interventions? As a student I am lucky if I have a couple of hours at a time to myself, let alone an entire day without responsibilities; and I don't have much left in my budget to spend on non-essentials. But self-care is still important. If we do not take care of ourselves we could actually cause harm to ourselves or the people around us. So how do we navigate this predicament? How can we still have self-care without breaking the bank and maintaining our time management? Incorporating self-care into your everyday life can help maintain wellness and low-stress levels.
Here is a list of some self-care tips that are not expensive, do not take much time, and I have easily incorporated into my daily routine.
Personal hygiene: this may seem obvious, but setting aside time in the morning/ evening to clean your face and body can either start your day on the right note or relax you after a long day. I like to pay attention to the 5 senses during this time, in particular noting any fragrances in the products I am using, how my toothbrush and toothpaste feel and taste in my mouth, and how my lotion feels on my skin.
Meditation/ mindfulness activity: waking up with a mindfulness activity, using a relaxation technique before bed, or finding time during the day to be mindful and present in the moment can do wonders for your mindset. 5-10 mins are all that you need to complete this task.
Check out the Instagram page for a mindfulness grounding technique, or there are multiple apps for guided meditation
Nature connectedness: be outside. You can go for a walk or sit on a park bench, but be mindful and present in the moment. Recognize the temperature, different plants or animals, and how the air feels and smells around you.
Movement: incorporate some movement into your day. If you are able to walk or bike to work, or do an exercise class/ routine, go for it! Alternatively, a quick 5-minute yoga flow, stretch break at work, quick walk around the block/ campus/ work building will work too! The point is to get your muscles working, blood pumping to deliver oxygen to your body, and a change of scenery from the presumed screen you are sitting in front of all day.
Book an “appointment” time: to chat with a friend, to watch a movie, to have “you time”. Cut out time in your day or week to set aside to maintain your self-care, you can plan around it and ensure you still get things done.
Try to make a special drink or food item at home- instead of buying a coffee or a meal from your favourite takeout spot, which usually costs more and adds up over time, try learning a new skill to make your own specialty items. It will cost less in the long run, and you can learn something new and let your creative juices flow.
Sometimes this will not be possible, due to ingredients or equipment needed, and that is okay, but you might surprise yourself with what you are capable of
Set time boundaries: Time to unplug. Time you start work/ end work/ what work you take home with you. Times you will be available to the world (friends, family, work, etc) and times you might not be available or have limited availability. Schedule time to be away from your phone/ social media, turn off the TV and have time to focus on things unrelated to technology (reading, writing, crafting, self-reflection, talking with someone). This relates back to the mindfulness piece in #2, of allowing yourself to live in the moment and with minimal distractions.
Quick cleaning tasks: wiping the counters, wiping mirrors, making your bed, putting clothes away, and doing dishes/ putting them away are all examples of cleaning tasks that can be done relatively quickly. Setting a timer for 5 mins when you get home, or after a meal, to complete a few minor cleaning tasks will add up over the week. Additionally, being in a clean space can help you feel less anxious and stressed, which can help you to function better in your daily life.
Self-care also includes the “non-fun” things like setting boundaries with others, managing finances and budgeting, lowering your expectation bar for yourself, and working on challenging your negative thoughts. These things we likely won’t jump to do as easily as hitting a yoga class with a friend but they still are great ways to lower stress.
If you are looking for a new self-care challenge, I encourage you to try out these activities and see how they fit into your lifestyle. Each person’s idea of self-care is different, so not all of these options might work for you, and that is okay. Do what works best for you!
Rachel Spiker
If self-care is something you struggle to incorporate into your life, all of our therapists work in this area and would be honoured to support you in this goal. Easily book an appointment online here.