- Malavika
Intern, Mind Splatters, July-Aug 2023
Self-care is the intentional practice of adopting strategies to take care of oneself physically, mentally, and emotionally. They are activities that boost our overall quality of life and improve our health. In popular culture, we see self-care activities as usually limited to taking relaxing baths, treating yourself, or exercising. While all these strategies work effectively when done appropriately for your situation, they're also time- and money-consuming or energy-consuming. In our busy day-to-day lives, finding time for self-care activities can be difficult, but it’s important to remember that self-care is not just doing elaborate rituals; it can be small, intentional, and low-effort practices that can boost our overall well-being.
So here are 10 easy self-care activities that you don’t have to carve out time for in your busy day. If you stick to them consistently, your overall health can improve exponentially!
1. Mindful moment
Take a moment to pause, whether you’re scrolling on your phone or on the train to work. Use this pause to look around your surroundings and notice the environment around you. We so often get caught up in our thoughts and work, all the while going on autopilot and ignoring our surroundings. Try to stay in the present moment for a few seconds or minutes whenever you remember it throughout the day.
2. Pay attention to your breath
Taking a minute to pay attention to your breath whenever possible brings you from your ongoing automatic thoughts to the present. There’s no need to alter your breathing; just observe your current breathing.
3. Savor the food
When eating the food you like, remove all the distractions and focus on eating alone. Pay attention and eat mindfully, paying attention to its taste, texture, and aroma.
4. Quick self-massage
Give yourself a quick massage by rubbing your temples, the back of your neck, or your shoulders for a moment to release some tension.
5. Validate yourself
Pay attention and notice what you’re feeling in the moment. Take a moment to validate whatever you’re feeling. Be an observer of your feelings and affirm to yourself that it is okay to feel whatever it is you’re feeling in the moment without getting completely caught up in your thoughts and feelings.
6. Practice gratitude
Anytime you can take a moment to bring to mind about 3–5 things you’re grateful for currently. However small or silly it may be, focusing your attention on the positive even if you’re feeling difficult emotions can enhance your mood.
7. Text a loved one
Sending a quick text to someone you love randomly and letting them know they’re on your mind is an easy self-care strategy that can enhance our mood by promoting feelings of connectedness and belonging.
8. Hydrate
This small habit ensures that you’re drinking enough water throughout the day, supports bodily functions, and boosts energy levels. It's a simple yet important way to prioritize your physical and mental health.
9. Time with Nature
Though spending time outside in nature can be relaxing and beneficial, if you live in cities where this is not an easy option, just focus on a tree, birds, clouds, houseplants, or flowers. Directing your attention to such small parts of nature can affect your well-being.
10. Daydream
Just letting your thoughts wander freely can give your mind a break from the stresses of everyday life and can help boost your creativity and overall well-being, as long as it doesn't turn to ruminating.
Listening to your unique needs is crucial when selecting self-care practices. Each person's needs and preferences vary, and what works for one person might not be effective for another. Paying attention to your body's signals and understanding your mental state allows you to tailor self-care activities that truly nourish you. By embracing practices that align with your specific needs, you can foster a deep sense of well-being through quick practices.
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