By Cassandra England, Counselor at ASPIRE
The act of self-care involves anything you do to take care of yourself to stay physically, mentally, and emotionally well. Its benefits include better overall health and well-being. Self-care does not mean the same thing for everyone. It requires checking in with yourself and asking how you’re doing and what you need physically, emotionally, or mentally. To figure out what you need, start by noticing patterns of when you feel invigorated and when you feel drained. From there, you can start to make small, doable changes that work in the context of your whole life.
Here are some tips to help you get started with self-care:
Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time. Simply start with what you’re able to do. Dakotah! Sport and Fitness offers personal training to help you get started with a fitness plan.
Eat healthy meals regularly and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. It is also important to limit your intake of caffeinated beverages such as soft drinks or coffee.
Make sleep a priority. Stick to a regular schedule, and make sure you’re getting enough sleep each night. Blue light from devices and screens can make it harder to fall asleep. Reducing exposure to your phone or computer before bedtime can be helpful.
Set goals and priorities. Decide what must get done now and what can wait by prioritizing obligations. Learn to say “no” to new tasks if you feel like you’re taking on too much.
Practice gratitude. Remind yourself daily of things you are grateful for. Be specific and write them down at night or reflect on them in your mind.
Focus on positivity. Identify and challenge your negative and unhelpful thoughts. This can be as simple as telling yourself a positive affirmation each morning like, “you’re going to do great today.”
Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.
Different people will adopt different self-care practices, and even your own definition might change over time. It’s important to remember that self-care doesn’t need to be elaborate and is most helpful when it’s an ongoing personal practice.
Resources:
- The Wondr Health program (offered through PreventionFirst!) helps you improve your physical and mental well-being, while working toward a healthy weight.
- Meals Made Easy and Crock Pot Mondays offer healthy meals to you and your family without the hassle of cooking.
- The SMSC’s Smoking Cessation Program follows the American Lung Association’s Freedom from Smoking and the SMSC’s Laser programs to help you quit vaping, smoking, or chewing tobacco. Call 952.233.2999 to start breathing easier!
- The SMSC’s Integrative Health therapies can help with your physical, mental, and emotional health. Contact the Physical Therapy/Chiropractic Clinic at 952.233.2999 to schedule an appointment.
- Specialty Fitness Services—meet with a certified strength and conditioning specialist to build a personalized plan that will help take your abilities to the next level.
- Visit the SMSC Specialty Clinic for personalized help on improving your thought patterns. Call 952.496.6164 to schedule an appointment with a counselor.
Healthy Eating Coaching–Carla Cohen will teach you cooking techniques, provide you with new recipes, and inspire you to improve your eating habits. Contact her at carla.cohen@shakopeedakota.org or at 952.250.4426.
Sources:
Harvard Business Review. (2021). There’s no “Right” Way to do Self-Care.
Mayo Clinic. (2022). Self-care Tips to Manage Mental Health and Wellness.
National Institute of Mental Health. (2022). Caring for Your Mental Health.
