Stress is a part of life. It’s something we all experience, and not all stress is bad stress. But there is such a thing as too much stress, and, according to Mayo Clinic, it can impact your health, even leading to conditions such as high blood pressure, obesity, diabetes and heart disease.
That’s why it’s important to take care of yourself, and designing your own stress-management routine may help.
Too often, the phrase “self-care” is conflated with pampering, expensive indulgences and selfishness. In truth, self-care is a priority, not a luxury. In honor of Self-Care Awareness Month, which happens every September, we’re sharing 10 ideas to consider adding to your self-care routine. Because you can’t take good care of business—including family business—unless you’re taking care of yourself.
- Move your body. We were meant to move! Physical activity doesn’t just feel good, it also helps you function better, sleep better and may reduce anxiety—plus, it lowers your risk for certain chronic diseases, such as type 2 diabetes and even some cancers, according to the Centers for Disease Control and Prevention (CDC). Bring more movement into your life in whatever way feels good to you. Maybe that means dancing by yourself in your living room with music pumping; or taking daily walks, with friends or solo; or downloading a new work-out app. Perhaps you’d enjoy something new-to-you, like in-line skating or bowling. Choose something motivating and get moving!
- Stretch. If you have a dog or cat, have you ever noticed how often they stretch? Do they know something we don’t? Stretching feels great, and it’s good for you. It can improve flexibility, increase your range of motion and may help you prevent injuries, according to Mayo Clinic. Bonus: You don’t need a lot of space or time to stretch. Just grab a spot on the floor, and reach for those toes! If you’re not sure where to begin, check out this guide by the National Academy of Sports Medicine.
- Reach out to a friend. It’s easy to get caught up in your day-to-day demands and obligations, where you see and talk to the same people regularly. Mix things up by reaching out to someone you care about. Set up a time to talk or meet up and catch up. Talk about what you’re feeling. Vent about the things that are stressing you out. Laugh about old times and inside jokes. Chances are, you’re not just helping yourself out through this interaction; you’re helping your pal, too.
- Stock up on healthy snacks you love. We’ve all heard it time and time again: a healthy diet makes you feel better. But when you’re stressed, it’s easy to let all those fruits and vegetables fall to the wayside, either because sugary and salty snacks just sound better, or because you haven’t had a chance to go to the store. These days, there are plenty of ways to go shopping that don’t involve an actual trip to the store: delivery, shipping and curbside pick-up can all save time. So find a way to fill your fridge and fruit bowl with healthy items, so that you can feel good, and feel good about what you’re eating. It’ll fuel you when you need it most.
- Do a deep clean. There’s nothing quite like a clean, decluttered house. Doesn’t it feel like you can think better, and relax more? Put on your favorite music, or download an audiobook and grab that broom! Banish the dust and dirt and scrub away the mold and mildew so you can breathe easier—literally and figuratively.
- Keep a journal. When you put your thoughts into writing, you may be able to examine and better understand your feelings. Or, you might untangle some things that have been stressing you out. Wherever it leads, journaling allows you to explore your deepest thoughts and document them, so that you can reflect back months or even years later.
- Get a good night’s sleep, or savor a nap. A good night’s sleep can fuel a good day at work or school, a good mood, and even better health. According to the CDC, people who don’t get enough sleep are at greater risk of getting type 2 diabetes, heart disease, obesity and depression. Plus, sleep is a great pastime! Make sure you’re getting enough zzzs each night (here’s an age chart) and if you can, steal a nap during the day every so often—in the name of self-care!
- Talk to yourself in a positive way. Do you have a tendency to be overly critical of yourself? Do you find yourself falling into negative thought spirals about other people, or about bad things that could happen? It’s important to remember that you can train yourself to think more positively, and be more gentle and forgiving. Try talking to yourself the way you would talk to a friend. Rather than beating yourself up for a mistake, flip the narrative and appreciate that you learned something and will do better next time.
- Make the appointments you’ve been putting off. Many of us detest making appointments that revolve around healthcare. But putting it off only let’s that anxiety build! Set aside time to book all the appointments and screenings you’ve been avoiding—whether it’s a colonoscopy, a dental cleaning or an eye exam—and then pat yourself on the back. Managing your own health care is the very definition of self-care.
- Check in with yourself. Every few months, do a quick little assessment of how you’re feeling. Are things ok? Are you struggling in your work life, your family life or your social life? Are you still participating in activities you enjoy doing? If you’re feeling sad or stuck, you may benefit from talking to a therapist. They can help you cope with stress and emotions, and walk you through strategies and exercises that may help you in the long term.
The above ideas are simply a guide. The best self-care and self-management routine is one that you love and can commit to. And the best time to start that routine is when your stress is low; then, when stress levels rise, you’ve already established healthy habits to fall back on.
But also keep in mind that if you’re feeling overwhelmed by stress, you’re not alone. Help is available, and if you don’t currently have a therapist to talk to you can always call the SAMSA (Substance Abuse and Mental Health Services Administration), known as the Treatment Referral Routing service at 1-800-662-HELP (4357) or TTY 1-800-487-4889, which is a free, confidential hotline available 24/7 in English and Spanish. The team can refer people experiencing mental and/or substance disorders to support groups, community organizations and treatment facilities in your own community.
Remember, when you take care of yourself, you’ll be better prepared to put your best self forward with others.
