While there is no standard unit of measurement for self-care, we prefer to equate it to calories, which are essentially units of energy. That example, one calorie represents one unit of energy. Here, we consider one unit of self-care to be a unit of personal fulfillment. The more units of fulfillment one possesses, the greater their life satisfaction. As a result, individuals may feel more driven, invigorated, and purposeful in their undertakings.

Though calories supply energy, they are insufficient to bring the level of fulfillment you seek. You must take the time to appreciate not only your own life, but also the beneficial impact you have on others. Regardless of your intentions, you cannot succeed without a solid foundation based on self-care.

What is Self-Care?

Self-care can be described by the term itself: caring for oneself. It involves all you do to stay healthy – physically, mentally, and spiritually.

Although emphasizing self-care may appear to be plain sense, especially when considering longevity, it is frequently the first item to go when you find yourself in difficult situations, whether due to poor health, a financial crisis, job loss, divorce, or another significant life event. This is why, especially during difficult circumstances, it is critical to maintain it in the forefront of your thoughts rather than as an afterthought.

In a society in which people are expected to work long hours and pass on vacation days, there is an underlying belief that we must always be productive — which can ultimately take away from opportunities for self-care. But by taking some time out to engage in this practice, you may relieve the pressures of everyday life and reset yourself to get back to a healthy point where you can be more productive again. Considering the costs associated with mental health services, lost wages and more, spending some time on yourself may ultimately benefit everyone.

Burning the candle at both ends, so-to-speak, comes with significant consequences, which may include but are not limited to burnout, depression, anxiety, resentment and a whole host of other negative implications.

Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and more. From a physical health perspective, it has also been clinically proven to reduce heart disease, stroke and cancer. Spiritually, it may help keep us in tune with our higher power as well as realize our meaning in life.

What are Some Benefits of Self-Care?

Self-care offers numerous benefits for your overall well-being. Here are some key benefits:

• Improved physical health: Engaging in activities like regular exercise, getting enough sleep and eating nutritious meals can enhance your physical health, boost your energy levels and strengthen your immune system.
  
• Enhanced mental and emotional well-being: There are many reasons why mental health is important, and practicing self-care can help reduce stress, anxiety and symptoms of depression. It promotes better mental health by providing an opportunity to relax, recharge and engage in activities that bring joy and fulfillment.
  
• Increased productivity and focus: Taking care of yourself allows you to recharge and rejuvenate, leading to increased productivity, improved concentration and better problem-solving abilities. When you prioritize your well-being, you have more energy and mental clarity to tackle daily tasks.
  
• Better relationships: When you prioritize caring for yourself, you have more emotional resources to invest in your relationships. Taking time for yourself helps prevent burnout and enables you to show up as your best self in your interactions with others.
  
• Increased self-esteem and self-worth: Personal care practices can boost your self-esteem and self-worth. By prioritizing your needs and engaging in activities that make you feel good, you send a message to yourself that you deserve care and attention.
  
• Prevention of burnout: Regular self-care can help prevent burnout, which is a state of physical, mental, and emotional exhaustion caused by prolonged stress. By taking proactive steps to care for yourself, you can replenish your energy and prevent the negative consequences of burnout. This can be especially important for those working in the helping professions.

Self-care is vitally important. Without appropriate nutrition, physical activity, sleep and otherwise, you may be able to get by for a while but will ultimately burnout. This is not a matter of if but when.

Perhaps the single most common reason people give for not participating in self-care is due to a lack of time. While many of us have a lot going on, it’s imperative that we take time out every day for ourselves, even if minimally. And it doesn’t have to cost a thing. You can even accomplish it in the convenience of your own home. 

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Even if you only have 5-minute increments spread throughout the day to engage in self-care, that is certainly better than nothing. Over time, you may significantly enhance your overall health and well-being. Even if you are just beginning, there are results that may be realized almost immediately.

What are Examples of Self-Care?

Examples of self-care do differ, even if minimally from person to person, but generally satisfy one or multiple of the National Substance Abuse and Mental Health Services Administration’s (SAMHSA) eight dimensions of wellness.

Though developed by substance use professionals, these dimensions conceptualize the domains of wellness that make all of us whole. 

Here are some suggestions to consider among each of the eight domains. Feel free to modify, replace, or consider your own as you go along. Remember, this is about you.

• Emotional: Talk to someone, reflect, journal, read, do something artistic, listen to music, work out, take a walk, watch something that suits the mood (or does the opposite and changes it), cry it out, hug someone, cuddle, laugh, take a nap.
  
• Environmental: Take a walk somewhere nice, breathe in fresh air, enjoy the sun, enjoy the night sky, avoid littering, pick up litter, reduce waste, use reusable products, recycle, clean your house, redesign a room.
  
• Financial: Develop a practical financial plan, open a savings account, start saving (even if $1 per day), try saving even more if you are already saving, invest, cut back on unnecessary purchases, consider where you can cut corners, avoid credit cards, ask for a raise.
  
• Intellectual: Read, listen to audiobooks, watch documentaries, complete puzzles, be mindful of the world around you, become curious, try something new, tap into your creative/artistic side, take a class, complete a program, graduate.
  
• Occupational: Learn a trade, get your degree, train for a promotion, accept the promotion, put together your resume, polish your resume, apply for your dream job, take on a task you enjoy, open your own business.
  
• Physical: Work out daily, take a walk, eat healthy, get your annual checkup, see the dentist, take medications as prescribed, avoid drugs and alcohol, get 7-9 hours of sleep, see the physician when you do not feel well.
  
• Social: Meet up with friends and family, keep in contact with old friends, volunteer, go out, have fun, engage in healthy social media use, stay positive, utilize technology when distance is a factor, have a big laugh.
  
• Spiritual: Meditate, pray, reflect, engage in yoga, visit a meaningful site, do right by others, practice mindfulness, consider your higher purpose and meaning, look to your higher power for support, love one another, help those in need.

Self-care is an important activity to do every day. Doing so will lead toward a better balance among your dimensions of wellness and lead toward improved overall health and wellness. Life is precious, and it is meant to be enjoyed.

Impact of our Environment and Experiences on our Mental Health

Our life experiences and biology influence how we think, feel and act towards different situations, challenges and opportunities throughout life. Experiences such as the way we are treated by others, our financial situation, our relationships, where we work, life changes and our physical health all affect our mental health. Of course, we will all at some point be faced with stressful situations, but it is our ability to overcome and manage these situations that can impact our mental health.

Social connections: Our relationships with other people are an important part of life. If we experience a conflict or a loss of one of our relationships, we are likely to feel emotions related to grief. Loneliness can have a detrimental impact on our mental health and can affect anyone – even when surrounded by others. Due to the current pandemic and subsequent social restrictions, it is harder to combat our feelings of loneliness.

Money and housing: Feeling anxious around our financial, housing or work situation can make our mental health worse. Being unemployed can dislodge our sense of purpose and may make it difficult to maintain self-confidence.

Having difficulties with landlords, house repairs or fulfilling mortgage payments can all have an impact on our mental wellbeing. Homelessness is extremely distressing and can make it even harder for someone with poor mental health to recover.

Changes in circumstance: Life is constantly evolving. Whether the change is sudden, or it is expected, negative or positive, we can still find it hard to cope. Moving home, changing school, ageing, having a baby and starting university or a new job, are all aspects of change that can affect our mental health. Self-care can help boost your mental health.

Physical health: Health problems, long-term illness, life-threatening illness, medical appointments and tests can have a detrimental effect on our mental health and can make us feel anxious and depressed. The recent COVID-19 pandemic is a situation that has many people worrying for their health.

Addiction and substance abuse: Smoking, gambling, drugs and alcohol misuse can contribute to poor mental health. In turn, poor mental health can lead to increased substance misuse and addictive behaviours. This can become a vicious cycle.

Neurochemistry: Is the study of chemicals, including neurotransmitters and other molecules that effect the function of neurons. Neurons are nerve cells that send and receive signals from the brain. The brains structure and neurochemistry can make it vulnerable to the development of a mental illness. For example if a person has experienced a traumatic brain injury, this may cause mental illness due to the damage caused to the brain.

Impact of our Genes

Research suggests that mental health conditions, such as schizoaffective disorder and chronic depression, can be hereditary. However, mental illness may be passed on to family members for different reasons, not just genes. Environmental factors, like those mentioned above can contribute to the onset of a mental illness. If you have a family history of mental illness you have a higher chance of developing mental illness in these situations, but this doesn’t mean that you will develop one.

Upbringing and childhood trauma: The environment in which we grow up in shapes our brain development when we are young. Traumatic events can have a long lasting and negative impact on our mental health.

Genetics: Some research suggests that mental illness can run in families but there is currently no known gene that has been identified to reliably predict or diagnose mental health problems. Many people who experience mental health problems don’t have any relatives with the same condition.

Experiences of poor mental health are common; they affect around one in four people in any given year. Knowing what can affect our mental health can give us a better understanding when we, or someone we care about, is going through a hard time.

Factors that affect our mental health:

• Environment
• Experiences
• Family and upbringing