Self-care, for me, means PJs and a good book or movie. For others, it might be the gym, taking long walks, or engaging in a creative hobby. Regardless of the method chosen to unwind, having a self-care plan facilitates a smooth transition into enjoyable activities after self-reflection.
For some individuals, the act of slowing down through self-care can trigger anxiety, particularly when it involves journaling or introspection. While this process can be immensely fulfilling, it can bring up a range of thoughts, feelings, and emotions.
Establishing a self-care plan before engaging in self-reflection can provide reassurance, offering comforting options should feelings of overwhelm arise or a break is needed, making it more likely to engage in introspective practices in the future. Positive reinforcement is crucial, especially for those who are new to or hesitant about self-examination.
Self-Care Options:
- Engaging in physical activity can effectively mitigate the impact of stress hormones such as cortisol. Activities such as walking, yoga, or any form of exercise facilitate the release of pent-up stress chemicals, promoting a sense of calm and well-being.
- The act of massage plays a crucial role in alleviating stress by providing a soothing touch that helps regulate the body's responses to external stimuli. Focusing on areas such as the legs, feet, and arms can aid in detoxification and promote relaxation, allowing the mind and body to unwind.
- Curating a playlist of favourite songs can serve as a therapeutic outlet, and singing along may enhance deep breathing, further aiding in the elimination of toxins.
- Communicating to friends and family about your need for uninterrupted time reinforces the importance of self-care.
Somatic practice:
- Intense emotions typically last 30-90 seconds if we can remain present with them, allowing them to pass through the nervous system.
- Engage in deep belly breathing, exhaling as if blowing through a straw for 5-6 breaths.
- Ground yourself in nature has proven benefits for mental wellness
- Consider writing down your thoughts and/or discussing them with someone you trust.
Independent Mental Health organisations: