5/FivE Simple ways to practice self-care
Taking small steps to engage in self-care on a regular basis is a great way to honor yourself and improve your mental health. There are many ways to take better care of yourself and it may look different based on your needs. Here are five simple ways to practice self-care.
1. Stop comparing yourself to others
Social comparison impacts self-esteem and mental health. There have been many studies that demonstrate the negative impact that social comparison, especially through social media, negatively impacts mental health. More specifically, social comparison has been linked to symptoms of depression and anxiety, negative body image, and low self-worth (Steer et al, 2004). Social media plays a large role in social comparison. If you find yourself spending lots of time on social media and comparing yourself to others, take a social media break or unfollow all accounts that contribute to these thoughts. Instead, fill your feed with pages that inspire and motivate you to be the best version of yourself.
2. Move your body
Moving your body in ways that feel good to you can have many health benefits, both physical and mental. There are many different ways to incorporate 20-30 minutes of activity into your daily routine. Physical activity has been associated with improved mental health symptoms, helping with anxiety and depression, improved self-esteem, and cognitive function (Callaghan, 2004).
3. Engage in intentional positive thinking
Positive thinking has been shown to reduce stress levels and improve mental and physical health (Seaward, 2021). One way to engage in positive thinking is through self-talk. Self-talk is the internal dialogue that takes place in our minds. If your internal dialogue is filled with self-criticism and other types of negative thinking, this will impact your mood, thoughts and behavior. It takes some practice to challenge negative thoughts with positive thinking and self-acceptance but the benefits are worth it. Remember, the most important relationship you have is your relationship with yourself. Be kind to yourself.
4. Prioritize sleep
Sleep helps our brains to recall thoughts and memories as well as process emotional information (Di et al., 2022). Not getting enough sleep can be harmful to mood, emotional reactivity, and overall physical and mental health. Make sleep a priority and practice good sleep hygiene by sleeping in a dark, quiet and relaxing room at a comfortable temperature.
5. Set a goal & work towards it
Research shows that setting goals helps to increase motivation and improve health (Elliot & McGregor, 2001). Setting goals can help to prioritize things that are important to you. At the start of each week, set aside 5-10 minutes to identify 1-2 SMART (specific, measurable, achievable, relevant, and time-bound) goals that you can work on throughout the week.
References:
Callaghan, P., (2004). Exercise: a neglected intervention in mental health care? Journal of Psychiatry & Mental Health Nurse, 11, 476–483.
Di, H., Guo, Y., Daghlas, I., Wang, L., Liu, G., Pan, A., Liu, L., & Shan, Z. (2022). Evaluation of Sleep Habits and Disturbances Among US Adults, 2017-2020. JAMA network open, 5(11), e2240788. https://doi.org/10.1001/jamanetworkopen.2022.40788.
Elliot, A. J., & McGregor, H. A. (2001). A 2 x 2 achievement goal framework. Journal of Personality and Social Psychology, 80(3), 501-519.
Seaward, L (2018). Cognitive restructuring: Reframing. Managing Stress: Principles and Strategies for Health and Well-Being. Burlington, Massachusetts. Jones & Bartlett Learning.
Steers, M. et al., (2014). Seeing everyone else’s highlight reels: How Facebook usage is linked to depressive symptoms. Journal of Social and Clinical Psychology; 33: 8, 701-731.