September—it’s the month of winding down from the summer and transitioning into fall. September is also recognized as National Self Care Month. Self-care is the practice of taking an active role in protecting your own health and well-being. It means checking in with yourself to see how you are doing physically, emotionally and mentally and making decisions on areas that need improvement and/or special attention. Self-care is not selfish. It is protective, loving, and very important. You cannot pour from an empty cup, meaning you need to care for yourself so that you can care for others. If you are unsure where to begin keep on reading—we here at SNAP-Ed have a few suggestions.
The Little Things
Self-care starts with the little things. If you usually wake up early in the morning to make breakfast and care for your family with little time for yourself, self-care can be hard. Try something as simple as taking 15-20 minutes at the start or end of your day to do light stretches, meditation, journaling, or sitting by the sunlight and making note of everything you are thankful for. This sets your mind towards gratitude for the day. If you have been dealing with anxiety or depression, self-care can mean checking in with your emotions, writing down what has been bothering you, and making an appointment with a doctor, therapist, or trusted friend to work through what you are experiencing. Anxiety and depression are nothing to be ashamed of, but it is something that should be given special attention to. If you have been diagnosed with anxiety or depression, be sure to consult a medical professional before doing anything new.
Little things that can make a difference will vary for everyone. If you have been feeling overstimulated lately, then quiet time with a book or rest and relaxation could help. If you have been feeling isolated, then connecting with a friend by phone or in person could make all the difference. Bonus points if you can connect by spending time outside in the sunlight, as vitamin D from the sun is known for improving mood and sleep, and it can be beneficial for various health conditions—just be sure to apply sunscreen.
Science has shown that being in proximity with others, even if you don’t know them or directly interact with them, can still have the same effect as direct social interaction and can help ease the feelings of social isolation. Sitting at the mall, a local library, park, or recreational center can have a positive impact on your mental well-being.
The Mind
Taking care of your minds by learning something new, reading a book, or completing a puzzle can help us in creating new experiences and keeping your mind stimulated and growing. Reducing the mindless scrolling on the phone and opting for a new hobby or listening to a podcast while doing the dishes or any kind of chore can spark new interests. The library is a great place to borrow books, movies, puzzles, and more. Trying something new can be exciting and bring more joy into your day-to-day routine.
The Body
Taking care of your body should not feel like a task. Often, we hear messages about eating healthily, drinking plenty of water, exercising, and getting plenty of sleep. For some, eating well may feel like a chore when you are used to eating food that is convenient but not necessarily healthy. Drinking water may seem unappealing after being used to drinking sugary drinks. Exercising can feel too labor intensive that even the thought of moving feels like a job. For many, getting enough sleep can be disturbed by the weight of the world.
We get it, however small changes can be implemented slowly. If you are stuck in a cooking or take-out food rut, try some quick and easy, vegetable-forward recipes on our Recipes page. If water is unenjoyable for you, consider watering down your sugared beverages until you become accustomed to having less sugar and eventually can replace it with flavored water, seltzer water, or lemon water. Exercising can feel overwhelming, but try starting with just an afternoon stroll or opting for some stairs over the elevator. You can even move your legs and arms while watching your favorite show. These small things can begin the habit of incorporating more movement into your day in a way that is simple and realistic.
Sleep can also be challenging for so many people. Science has shown that by eliminating screen time an hour before bed you have a better chance of winding down your mind and creating a sleep routine that can have impactful results. If you are anything like most people and wake up at night do not pick up your phone and start to scroll. This will only stimulate your mind and eyes and make it more difficult to return to sleep. Instead, find an alternative that can bring you back to a place of rest, whether it’s closing your eyes and meditating, prayer, calming exercises, anything to restore peace and calm and allow sleep to return.
It All Adds Up
The little things, the big things, and all the things in between all add up. Regardless of what season of life you are in, self-care is self-love. Self-care is not selfish, self-care is necessary. By implementing self-care for our mind, bodies, and souls we ensure that we are prioritizing our well-being and in turn being well for others.
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