More than Spa Days: Discussing Self-Care

Happy May! Among many other things to celebrate this month, it is Mental Health Awareness Month. We want to discuss something that affects everyone, especially those in caring roles. SELF CARE!

What is Self-Care?

Self-care has become one of those buzzwords that can be used so often that it loses all true meaning. When I think of self-care, like many others, I might think of a “Treat yo self” approach for those familiar with the show Parks and Recreation. While a grand night of self-pampering sounds absolutely delightful and cup-filling, it also is not something that I (or I suspect most of us) have the time and ability to do often enough to make a consistent impact. Having easily accessible self-care is important, especially for therapists and others in caretaking roles or positions.

Self-care is not just a nice thing to do for ourselves. It is imperative that we can support others in challenging situations without burning ourselves out. The National Alliance on Mental Health, or NAMI, discusses self-care as the practice of taking ongoing, regular action to protect our health and well-being, and I think that this idea opens up a much more rounded idea of self-care. It’s not only being extra kind to ourselves in reaction to having a hard time, but also proactive acts to help us before we ever get to that point. When we’re talking about self-care as one of the things that allows us to stay in the careers or roles we’ve taken on while minimizing burnout, having a more comprehensive self-care plan can be a lifeline. 

Proactive vs. Reactive Strategies

I’ve included examples based on the different areas of health and well-being. For each, I’ve listed proactive and reactive ways we could approach self-care. Please keep in mind that self-care is deeply personal, and this is by no means a comprehensive list. The important part to consider is what unique acts of self-care will allow you to take ongoing, regular action to safeguard your health & well-being. 

Physical

How are you treating and utilizing your body to help you feel your best physically and mentally? How can what is going on in our bodies impact what's going on in our minds?

Proactive	Reactive
Staying hydrated Getting adequate sleep and nutrition Moving our bodies regularly Having a skin care routine you love	Taking deep breaths Dancing to a song you love Going for a walk or run Going to bed early Taking a nap Having a special meal Getting or giving yourself a massage Taking a shower or bath

Social

Whether you’re an introvert, an extrovert, or somewhere in between, we are social creatures, and our self-care can reflect that. What refills your social battery?

Proactive	Reactive
Scheduling a repeating standing appointment with your friends or loved ones Signing up for a group or class to meet new people Setting aside regular time for yourself to not have to talk to anyone Setting timers on social media Setting realistic & healthy boundaries in professional and personal life	Calling or texting a friend Going out with people you care about Leaning on supports Turning off your notifications for an hour or two Taking a social media break

Mental/Emotional

These are the kinds of self-care that concern your thoughts and feelings. It could be things that make you aware of how you’re feeling or sort through everything going through your mind. What helps you acknowledge, balance, and work through your emotions and thoughts?

Proactive	Reactive
Regularly checking in with yourself Identify common stressors or triggers in your life Organize resources and a plan ahead of time to use in times of big emotion Make a playlist for a specific emotion or vibe Set a reminder to do a daily affirmation Regularly talk to a professional Take care of a stressor before it can add to a problem	Using a premade resource list or plan Self-expression through a preferred medium like journaling, poetry, art, music Take a day off Repeat an affirmation Using a playlist to move through complex emotions Schedule an appointment with a therapist

Intellectual

These are the things that spark and feed your intellect, creativity, puzzle-solving, and curiosity. What wakes your brain up and sets it on fire?

Proactive	Reactive
Signing up for a class Doing a daily puzzle Finding a podcast that you enjoy listening to Learning a new instrument	Consume books, art, and music that make your brain feel something Pick a topic that interests you and give yourself an hour to learn as much about it as you can

Spiritual

These are not inherently religious acts of self-care, although for some, they may be. These are the acts of self-care that nourish who you are at your core. What are things that align with your values or help work towards inner well-being?

Proactive	Reactive
Identify things that give your life meaning Get into the habit of meditation, mindfulness, or gratitude	Volunteering at an animal shelter Going for a walk in nature Doing something you loved as a kid Doing a mindfulness meditation

Vocational

Most people spend a large portion of their awake hours working, so finding ways to make our work not only sustainable but fulfilling.

Proactive	Reactive
Setting and maintaining a work and personal life separation Building in breaks If needed, exploring different options for employment	Taking a day off Trying to explore new areas of interest Connecting with why you wanted to be in this field to begin with Finding ways of reconnecting with your creativity Talking with peers in the field

What will you take with you?

I want to be clear that there are times when what we’re feeling goes beyond what we can accomplish in self-care by ourselves, and that is okay. That does not mean that the self-care plan we had was not robust enough or that we weren’t doing self-care often enough. Sometimes the best act of self-care we can do is to recognize when it’s time to ask for help from others or a professional. 

Additional Resources

• NAMI’s FAQ about self-care

• Self-Care Resources and Suggestions from the Tulane University School of Social Work

• A list of 99 ideas for self-care activities

• NIMH discussion on ways to help your mental health and when to seek professional help

If you are looking for a space of community and support, Dynamic Lynks is always here to help! Our therapy team has immediate availability, and you can Lynk Up with us on Lynk Instagram and Facebook for more tips, tricks, and resources!