5 Simple Ways You Can Incorporate Self-Care Daily
We all get burdened with the entropy of life trying to keep up with work, school, family, and friends. We tend to forget to take a moment for ourselves. Doing simple acts of self-care can help us obtain our energy when we are feeling down. In times of being overwhelmed, here are a few simple tips to help you out.
1. Drink Water
Drinking water throughout the day can help flush body waste and toxins. This will help you to maximize your physical performance and brainpower. Water keeps your body lubricated which helps to reduces stress in the body (ie. your joints and digestive).
75% of Americans are dehydrated. This can lead to headaches, lethargy, and constipation. Our bodies are made of 60% of water, so when we are dehydrated we deteriorate.
(Tip: Bring a reusable water bottle. It will make it way easy to consume more water throughout your day.)
Breathing is an unconscious bodily function. We don’t even need to think about it. However, when you put focus on your breath it can be profound. Through breathwork, you can access what you feel which can help you to think a little clearer. When your mind is clear you can make better decisions.
There are different methods of breathwork, such as belly breathing, dragon breathing, and box breathing. Breathwork is not only relaxing but can also help energize you by increasing the oxygen into your body.
Make time to spend 1 minute out of your day to do breathwork. With different methods, you can utilize this skill to help with sleep. When I find myself restless, I do a few deep breaths to help drift into sleep a little easier.
Journaling is an act of meditation because you are taking the time to process your thoughts, desires, and reflections. Some people have structured ways of journaling and others like to freeform. You can reflect on your day or take note of what you are grateful for. All ways of journaling are stimulating for our brains because it helps us be more attuned with our emotions and engages the right side of our brain to influence creativity.
Cambridge University conducted an experiment about expressive writing with subjects, and the results were significant. They discovered that their subjects had a positive impact on long-term physical and psychological health through expressive writing.
4. Move Your Body
Physically moving the body is overall healthy; it releases endorphins and makes our body and brain healthier. Take a break from your schoolwork or zoom meetings and move your body.
Practicing yoga, stretching, or completing a workout helps you become aware of your body and mental health. Moving and stretching keep the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. It alleviates chronic stress patterns, relaxes the mind, and sharpens concentration.
According to Psychology Today, “Moving your body improves cardiovascular health, and improves cerebrovascular health. A wide range of recent studies has found that exercise improves brain function, structure, and connectivity. These brain improvements are directly linked to improved learning, memory, and cognitive function.”
If you are like me, sometimes we procrastinate on exercising. To change that, I compromise with myself by going on a short 10-minute walk or do a quick warm-up Youtube video. I find afterwards my attitude towards exercising changes and I am actually more encouraged to continue and develop a positive habit. Small actions make a difference in the long run.
(My personal favorite 15-minute indoor workout)
5. Guided Meditations
Guided meditation can be anywhere from a few minutes to as long as several hours. The purpose is to achieve mental, emotional, and physical healing and stress relief. Guided meditation is a great start to begin a mindfulness practice because it engages your imagination. There are numerous videos that you can pick from. Usually, I do a short guided affirmation meditation in the morning, and I will do a longer relaxing meditation at night to help calm my brain after a long day and ease into slumber.
Committing to 1 minute of meditation together with breathwork is a task everyone can make time for. It’s an easy and fundamental step for developing more positive wellbeing.
The practice of self-care brings awareness to your body with what feels good and what doesn’t right now. It allows you to make clearer choices so you can have a better impact on your health and your relationships. So, ask yourself how you want to care of you?
Written By Felicia Harder, @heyfeliciaharder