What does it mean to practice self-care? Essentially, it is taking time out to care for our mental, emotional, physical, and spiritual well-being. In our fast-paced, technological society, slowing down can be challenging. In this article I will give you seven tips for slowing down and making space for self-care.
Summer is often a superb time to rest and get refreshment. Being outdoors in nature can be a great way to energize your soul. Try taking a hike in the hills or walking in the woods. If you live near the coast, strolling along the ocean shore or laying on the warm sand can also be great ways to relax. You can feel rejuvenated simply by sitting in a serene environment and quieting your mind and body.
There are many ways to exercise during the summer, when the weather is warm and inviting. Jogging, swimming, and bicycling are all popular summer workouts. Exercising is not just for keeping off the pounds–it is also a good way to take care of your brain.
A good cardiovascular workout can improve circulation in your brain and promote balanced brain chemistry. High intensity aerobic exercise can release endorphins into your body. Endorphins in turn help release mood-boosting neurotransmitters such as dopamine.
In addition, regular exercise can help regulate the stress hormones cortisol and adrenaline. These hormones are the ones that directly impact the fight-or-flight response system in your brain. By keeping cortisol and adrenaline levels in check, exercise can help your stress levels stay stable.
As it turns out, breathing is not just essential for keeping you alive. If done correctly, it can actually help to lower blood pressure, pulse rate, and stress levels. I am a big proponent of taking a calming breath, also known as diaphragmatic breathing. This type of deep breathing can help:
Knowing how much sleep your body needs and getting the required amount is key to self-care. Sleep patterns can change during the summer. Melatonin, a hormone produced by the body and released in the dark, helps us feel tired. Melatonin signals to the brain that it is time to sleep. Extended light hours during the summer means that release of melatonin is delayed, so our body doesn’t feel like sleeping until later when it is dark. Our normal sleep pattern, called the circadian rhythm, can be delayed as the day is longer during the summer months.
Think back on the last time you didn’t get enough sleep—it likely affected your entire day. A lack of sleep can impact our mental health, relationships, productivity, and overall well-being. Remember the importance of a good night’s sleep and get plenty of rest during the summer.
Taking time for something you enjoy is paramount for mental health, whether you like to read a good book, go to the movies, or get a massage. One good way to practice self-care is to get involved in a hobby such as painting or gardening. With longer days and warmer weather, summer can be an ideal time to try new leisure activities.
Since more crops are in season during the warmer months, summer can be a convenient time to incorporate more nutritious food in your diet. What we put into our bodies directly affects our well-being. To optimize your brain health:
These seven tips are not an exhaustive list, but they can get you going on your way to practicing self-care. Keep in mind the best version of yourself will emerge from how well you take care of your mental, emotional, physical, and spiritual well-being. If you would like personal guidance on forming a self-care plan, consider visiting a counselor for advice.
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