Creating a Self-Care Routine
Self-care involves a change in mindset rather than specific activities. By choosing yourself and prioritizing your needs, you can improve both your mental and physical health. To guide yourself in practicing self-care, think about what you loved about your day and what irritated you or try to remember when you were smiling and/or upset.
Make a list of things that feel restorative to you and relieve stress, which could include baking, going outside to look at the clouds, listening to a podcast, meditating, organizing your closet or petting your dog. Other forms of self-care range from establishing a routine and adhering to it to making your bed; focusing on what you have accomplished at the end of the day rather than on the things you were unable to do; and not saying maybe when you want to answer no. Prioritize your time by making a list of what needs to be done and when.
Since small amounts of physical activity add up, do not be discouraged if you cannot find 30 continuous minutes to exercise. Go roller skating or take a “Rainbow Walk” and try to pick up or photograph objects that are Red, Orange, Yellow, Green, Blue, Indigo and Violet. (When you return home, arrange the seven things or photographs into a rainbow using their natural order [ROYGBIV].) Visit a local nursery or garden to view and smell plants and flowers. Sit outside and people watch or enjoy a sunset. Attend an outdoor performance, go fruit or vegetable picking, or start a collection of rocks or shells. All will encourage you to spend more time in nature.
Have a good, long cry and/or yell, pound pillows or tear up paper to release your emotions. Examine the facts of a situation to see if your emotions match what is actually occurring. If you are making things worse, do the opposite of whatever you feel you should (for example, if you want to isolate, spend time with others). Lay down on the ground and feel the floor or Earth holding you. Take a hot or cold shower or bath and put on clothes that make you feel good. Inhale a scent you love. Distract yourself by doing a puzzle, holding ice or making a list of things (favorite dog breeds or songs, etc.)
Keep your hands busy and relax with repetitive motion by crocheting, cross stitching or knitting; playing with therapy putty; or putting together model kits. Make kindness stones to leave outside for people to find, follow a Bob Ross tutorial or try Diamond Painting. Complete a crossword puzzle or Connect the Dots or play a game. Reread your favorite picture or chapter books from childhood.
Invite a friend to the Dollar Store, Target or Walmart; set a $10 limit and spend 10 minutes assembling gift baskets for one another. Hang some Christmas lights in your room. Get cozy with a heated or weighted blanket and/or take a timed nap. Escape by watching a reality television show without guilt, doing some online “window shopping” or streaming the latest buzzworthy movie. Go to bed early with fresh sheets and a magazine or a good book so you can savor the first chapter. (Try to read for pleasure 30 minutes every day, perhaps by dividing the time into three 10 minute sessions.)
Even small acts of self-care can have a large impact, reducing anxiety, depression and stress and increasing feelings of contentment and happiness. Self-care not only helps individuals maintain their mental health, it also alleviates symptoms and supports treatment and recovery for those with mental illnesses. Having a regular self-care routine that includes activities you enjoy doing will improve your ability to adapt to changes, build and maintain strong relationships, and recover from setbacks. Expect that your self-care will grow and change as you yourself do.