Life is hectic, and things get so busy. You find yourself jumping from thing to thing to thing… Yep. I hear ya.

And THEN you throw in this movement to “be your best self,” “live your truth,” and practice self-care. One of the NUMBER ONE things I hear in therapy is that people want to do these things but can’t seem to find the time. A lot of folks I talk to actually shudder at these terms because they feel so out of reach.

Fear not. Holistically caring for yourself is NOT out of reach. Here are some simple ways to weave caring for yourself into your day-to-day.

But first: let’s clarify the difference between self-care and self-soothing. I was introduced to this by a phenomenal professor, and it changed my life.

SELF-SOOTHING:

This is what we do to just kind of “numb out.” This might look like binging Netflix, taking a nap, or breaking out that glass of wine with someone you love. There is a time and place for this! Sometimes you just want to chill the f out.

SELF-CARE:

This is taking active care of oneself. Imagine it as though you have a cutie little 6-year-old version of yourself and you are responsible for taking care of them for 24 hours. THAT is what we will be chatting about today.

Physical Self-Care:

• Get enough sleep. Everyone requires different amounts, so find what feels right to you and ensure you have a consistent sleep routine.

• Before you look at your phone in the morning, take 5 minutes to simple STRETCH. Reach up high and then reach for your toes. Rotate your head and really notice the stretching in your neck and shoulders. Do what feels good to your body.

• Eat yummy and nutritious foods. Also, eat foods that make you happy. Carry extra snacks on the go in case you find yourself feeling foggy and in need of some calories.

• DRINK WATER. In fact, drink a full bottle/cup of water before your next coffee, soda, tea, etc.

• Create time in your day to exercise. Consider yoga, running, walking, pilates, cycling, dancing, playing a sport…. ANYTHING that gets you into your body. Grounded. Strong. Connected.

• Bathe! Whether you take a bath, shower, or whatever - take that time to “wash off the day” and center yourself in the present moment. Choose bath products that smell nice and play your favorite music.

Emotional Self-Care:

• Begin your day with gratitude. Consider keeping a journal or the notes app in your phone and just list all of the things you are grateful for.

• Write daily affirmations on your mirror and speak them out loud each day. Some examples: “I am strong. I am enough. I am capable of hard things. I am loved.”

• Utilize stress management skills by slowing down, taking deep breaths, and focusing your attention on one task at a time when you feel overwhelmed.

• Use coping skills such as mindfulness/breathing techniques, journaling, positive self-talk, listening to music, etc. Keep a “coping skills card” handy in your bag or wallet to refer to if you have difficulty thinking of a skill to use in the moment.

• Consider reaching out to a therapist to support you in exploring your emotions! This will take about one hour of your week :)

Social Self-Care:

• Take time to identify what your boundaries are and set clear boundaries with those in your life. Manage your “yes” as if you only had 2-3 per week, and allow “No” to be a complete sentence!

• Take inventory of the voices in your life. Are they speaking truth over you? Do they support YOU for who you are becoming? Surround yourself with people that feel like light.

• Notice your social media feeds. What percentage of the people that you follow are speaking positivity?

• Begin using clear communication with others and ask for others to do the same with you. To be honest is to be kind! Try using I-Statements. “I feel… when…. Because… What I need is….”

Personal Self-Care:

• Engage in an old or new hobby! Learn something new and allow yourself to not be great in the beginning. Enjoy the journey.

• Be real and lean into your authenticity. Express yourself in new ways that maybe you have been hesitant to. Notice how much you feel like YOU.

• Get creative. Even if it is putting stickers that represent you on your planner or creating a collage of pictures that mean a lot to you on your office wall. Do something with your hands that engages your artistic side (you have one!)

• Set some goals and deadlines. You and I both know you are capable. Go for it!

Spiritual Self-Care:

• While driving from Point A to Point B, try speaking your prayers or practicing mindfulness. Get in tune with your spiritual self all day by tuning into the interconnectedness of it all.

• Spend time in nature or with those that remind you of divine love and light.

• Create spaces that are YOURS, and that feel sacred. Add soft lighting, candles, art, books, music… things that feel like warmth to your soul.

Space Self Care:

• Take 10 minutes each morning before leaving or each evening before bed to reset your space. This allows you to tackle those household chores in bite-sized pieces instead of all at once because, let’s be real, that is something you probably want to avoid!

• Does your space feel safe? Do you feel the environment is healthy? Consider ways to allow for more ease and comfort in your space - even if that means creating a corner of your home that you can retreat to.

Work and Financial Self Care

• Manage your time with work. Consider your boundaries around time off and stick to them.

• TAKE BREAKS. Go pee, please. Get more water. Take a walk outside! Your brain and body will thank you :)

• Manage your time at work using organization strategies. Consider breaking your day into four quarters and set tangible goals for each quarter. Set a daily “top 3” of the main tasks that will get the best and most energy from you.

• Set a budget! This allows you to have clarity in how you spend money and what you are saving for. Structure is good and it allows for you to determine the type of lifestyle you want to live now and later down the road.

• This may sound funny, but pay your bills. AND if you can, pay them early or set them to auto draft out. Get that off your list.

Self-Care does not have to be hours of time carved out. It can be done on the go and in quiet moments. There are no rules to how YOU care for YOU. But this is your sign to do it. Rooting for you, always!

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Haleigh Culverhouse LCSW

Welcome!

My name is Haleigh, and I'm a Licensed Clinical Social Worker based in Lake Jackson, Texas. My private practice is a safe and inclusive place for all. Whether you need to process an issue significantly impacting your life or explore more of your personality and who you are - you belong here.