How to Self-Care: It's More Than Just Bubble Baths
Self-care is not something we do in our free time. It is something we should do every day.
In today’s society, self-care is promoted as “bubble baths”, “spa days”, or “vacations”. Now, it is relaxing and fun, but it’s not about that.
Keeping yourself healthy - physically, mentally and spiritually - that’s what it’s all about.
Prioritising self-care may sound like common sense, especially if you’re considering longevity, but today’s masses seem to not give a single damn. Living in this moment.
This proves that our brain mainly focuses on short-term goals.
Quick research
A not-so-cool thing about the way we’re wired is that the mushy substance in our heads likes short-term goals more. Dopamine is what it wants. Fast, quick rewards, no hard work.
That’s why lots of people eat fast food. It doesn’t take hours to make, looks and tastes phenomenal. Quick energy source.
Discipline is what our brains lack: patience, delayed gratification - its weakness.
A survival mechanism. It is wired this way from our ancestors; short-term rewards were crucial for survival—finding food, shelter, and safety in that moment kept us alive.
Then it worked; why doesn’t it now? These things—junk food, social media, and spa resorts—didn’t exist back then.
Damn it, we’re screwed. No, we just need to outsmart these instincts.
Why so important?
People are expected to work long hours, always be productive and never fail at anything. A recipe for burnout.
Engaging in a self-care routine has been clinically proven to help reduce or even eliminate anxiety and depression, lower stress levels, improve focus, and decrease frustration and anger. From a physical health standpoint, self-care has been proven to lower the risks of heart disease, stroke, and even cancer. On the spiritual side, it can help us stay connected to gain a clearer sense of our life’s purpose. → https://www.snhu.edu/about-us/newsroom/health/what-is-self-care
If I proved my point in its importance, let’s break it down on how to do it.
How to
Okay, so how do we actually take care of ourselves?
Physically - there’s a strong connection between our bodies and mind. If we feel physically good, we’ll be able to think and manage our stress better. Physical care is not all about exercise. While it plays a crucial role in it, good nutrition, quality sleep, vitamins and prescribed medication are all part of it too.
Socially - making friends is hard. Cutting them off is as easy as snapping your fingers. Maintaining strong relationships is a part of mental health. Loving and being loved help us through tough times. Don’t expect to have it easily. Relationships are not arguments; they’re when we choose to resolve them. When we choose people over misunderstanding. It is hard but definitely possible.
Mentally - keep your mind sharp. Whether it’s books, documentaries, puzzles or a crossword. Practising gratitude or empathy is a good start too. Or maybe walks are what fuel your brain; fresh air, new views and ideas. Anything that involves your brain to work, is a way to mental self-care.
Spiritually - the first thing that comes to your mind is probably religion. Not really. I mean, it can, but it’s not supposed to. Spirituality is about finding meaning. Meditation is a form of it. Prayers are too. Anything that helps you to develop a deeper sense of meaning and understanding is a form of spirituality.
Emotionally - a good start for this would be emotional intelligence. Understanding feelings, learning to control them and empathising with others. Just being able to recognise your own emotions is a great tool for mental health.
Everyday plan
A prevention from burnout, feeling overwhelmed or overstressed is a self-care plan. It should be 100% created by you. No one knows you better than you do. This plan should be built around your daily life, needs and tasks.
Things you need to think about before setting up a plan:
Your responsibilities: School, college, work, could be written there. Maybe you have a pet or kids.
Your stressors: Think about what stresses you out, how you can change it and overcome it.
See it, change it: Overlook your day-to-day life. Find areas where you neglect yourself and in what areas you could fit in more self-care. Plan how you could change that and work towards it. Maybe it’s setting boundaries at work or making time for a girl’s/boys’ night out. This way you’ll be taking care of yourself socially.
Prioritise your needs: Even if you feel like you don't have time for self-care, try reorganising your schedule. Maybe you’re going hard on yourself by working 12 hours a day.
Start small: It’s impossible to change everything all at once. Take it easy, one step at a time.
Example
Okay, now let’s turn theory into practice.
Start your day with about 8 hours of quality sleep. Continue with a nutritious breakfast, scrambled eggs and toast with avocado, for example. Pop a few vitamins since you have a vitamin D deficiency(I suppose, because, fun fact, vitamin D deficiency is a common global issue). A quick jog outside or maybe a yoga session inside. ( Physical care is done)
Keep your mind sharp, do a crossword on your way to work if you travel by bus, train or taxi.
Setting boundaries: if you do work 12 hours, try to reduce it to 11 hours. Less quality work is better than more half-ass work. This way, you’ll get one full hour to yourself.
Come home, time for spiritual care. By, for example, meditating, you’ll not only cross off spirituality but meditation is proven to help in dealing with stress and getting to know yourself. Emotional care is crossed off too.
Before going to make dinner, text your friends, coworkers or family, arrange a night out or maybe a coffee date with your partner. Lastly, social care.
Some areas may be more complex than others, but nothing is easy. The more work you put in yourself, the happier you’ll be.
The end
Self-care is crucial for your well-being. Whether it’s physically or emotionally.
It’s not about doing everything every day, it’s about doing something consistently.
Remember, all of us experience life differently. What I recommended shouldn’t and won’t work for you. Find your way. You know your life. Find how you can make it easier for yourself.
"Love yourself enough to set boundaries. Your time and energy are precious. You get to choose how you use it. You teach people how to treat you by deciding what you will and won't accept." -Anna Taylor
