April 5^th was National Self-Care Day in the United States. I am notorious for overworking and not dedicating the appropriate amount of time to take care of myself. Last weekend, I finally spent a full day at the spa, after several re-schedules. The entire time I was there, I thought, why didn’t I do this sooner? I plan to make spa days a more regular occurrence in my life as part of my self-care routine. 

Self-care may seem like a trendy buzzword, but it is an essential part of maintaining your physical, emotional, and mental health. Taking care of yourself can help you feel more relaxed, energized, and happier. Take care of yourself first so you can take care of others better. A self-care routine can be a set of practices that you perform regularly to care for your body, mind, and spirit.

Creating a self-care routine that works for you can be a process of trial and error. There are many different self-care practices to try, and not all of them will work for everyone. Some self-care practices may be more effective for you than others, and it’s important to find the ones that work best for you. Here you will find tips to find your best self-care routine for optimal wellness.

How to Find a Self-Care Routine

Here are some tips to help get you started in finding a plan that works best for you.

How Much Self-Care Do You Currently Get?

Are you taking time for self-care now? Remember self-care doesn’t have to be anything specific. All activities you do for yourself could be included in this category.

Think about anything you choose to do that could be considered optional. Driving to work and making lunches for the kids are daily responsibilities, not self-care. But maybe you do a face mask every night for skin care. That can definitely be included in your self-care routine, even if it feels like a chore or a habit.

What Self-Care Activities Are You Interested in?

Think about activities you might like to add and how long they will take. Maybe you saw a YouTube video of someone with good ideas and you wanted to try them, or you have been neglecting your creativity and want to add fun art projects to your routine. Write down a list of any self-care activity you can think of that you want to add to your new routine.

What Do You Enjoy Doing the Most?

If you are still unsure of what self-care could look like for you, consider what you enjoy the most in your life. Think of the last time you felt happy, relaxed, and carefree. Were you inside your home doing something by yourself or were you outside being social? Was it something relaxing, creative, or adventurous? All these details matter when trying to figure out what would truly bring you joy.

What Does Your Current Routine Look Like?

Lastly, consider your regular daily routine and how you can fit some self-care activities into it. Remember, it doesn’t need to take a long time. Even as short as 10-15 minutes is enough time to fit in some self-care activities. It might be just long enough for a quick walk before dinner, taking a bath once a week instead of a shower, or sitting on your patio in the morning for your cup of coffee before getting ready for the day.

Practices to Incorporate into Your Self-Care Routine

Physical Self-Care

Physical self-care is an important aspect of self-care. It involves taking care of your body by engaging in activities that promote physical health and well-being. Here are some sub-sections that can help you take better care of your physical self:

Exercise

Regular exercise is essential for maintaining good physical health. It helps to keep your body in shape, improves your mood, and reduces your risk of chronic diseases. You don’t have to spend hours at the gym to get the benefits of exercise. Even a 30-minute walk or jog can make a big difference. Find an exercise that you love so you are more likely to stick to it. Read this article to learn more about walking for wellness. 

Here are some tips to help you get started:

• Choose an activity that you enjoy
• Start slowly and gradually increase the intensity
• Set realistic goals
• Make exercise a part of your daily routine

Sleep

Getting enough sleep is crucial for your physical and mental health. Lack of sleep can lead to a range of health problems, including obesity, diabetes, and heart disease. It can also affect your mood, memory, and cognitive function. Aim for 7-8 hours of sleep per night and establish a regular sleep routine. If you struggle with insomnia, as I do, this article can help. Here are some tips to help you improve your sleep:

• Avoid caffeine and alcohol before bedtime
• Create a relaxing sleep environment
• Avoid using electronic devices before bedtime
• Establish a regular sleep schedule

Diet

A healthy diet is essential for good physical health. It provides your body with the nutrients it needs to function properly and helps to prevent chronic diseases. Aim for a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. A meal planner is a great way to start planning and sticking to a healthy diet. Here are some tips to help you improve your diet:

• Choose whole, unprocessed foods
• Avoid sugary and processed foods
• Limit your intake of saturated and trans fats
• Drink plenty of water

Emotional Self-Care

When it comes to self-care, taking care of your emotional well-being is just as important as taking care of your physical health. Here are some effective ways to practice emotional self-care:

Meditation

Meditation is a great way to calm your mind and reduce stress. It involves focusing your attention on a particular object, thought, or activity to achieve a mentally clear and emotionally calm state. Meditation has been shown to reduce symptoms of anxiety and depression and improve overall well-being.

If you’re new to meditation, there are many apps available that can guide you through the process. Some popular options include Headspace, Calm, and Insight Timer. You can also find guided meditations on YouTube or attend a meditation class in your community.

Journaling

Journaling is a simple yet effective way to process your thoughts and emotions. Writing down your feelings can help you gain clarity and perspective, reduce stress, and improve your mood. You can use a physical journal or a digital one, whichever you prefer. Here is a printable Self-Care Workbook and Journal with prompts to help you start your journey.

To start, set aside a few minutes each day to write down your thoughts and feelings. You can write about anything that comes to mind, or you can use prompts to guide your writing. Some popular journaling prompts include:

• What are you grateful for today?
• What are your goals for the week/month/year?
• What is something that is causing you stress, and how can you address it?

Therapy

Therapy is a powerful tool for improving your mental health and well-being. A trained therapist can help you work through difficult emotions, develop coping strategies, and improve your relationships. Therapy can also help you identify and address underlying mental health conditions, such as anxiety, depression, or signs of burnout.

If you’re interested in therapy, there are many options available. You can see a therapist in person, or you can try online therapy through platforms like BetterHelp or Talkspace. When using an online service, interview the therapist in your first session to ensure they are a good fit for you and are qualified for your specific needs. I have found the online programs are not always clear regarding the qualifications and specialties of therapists or they automatically chose one for you that may not necessarily fit your issues. Many employers also offer employee assistance programs (EAPs) that provide free or low-cost therapy sessions.

Social Self-Care

Social self-care is an essential part of your overall well-being. It involves connecting with others, setting boundaries, and taking time for yourself. By prioritizing social self-care, you can improve your mental health, reduce stress, and increase your happiness.

Connection with Friends and Family

Connecting with friends and family is an important part of social self-care. Spending time with loved ones can help you feel supported, valued, and connected. Here are some ways to strengthen your relationships:

• Schedule regular phone calls or video chats with friends and family who live far away
• Plan a weekly dinner or game night with your household
• Join a club or group that aligns with your interests
• Volunteer for a cause that you care about

Setting Boundaries

Setting healthy boundaries is an essential part of social self-care. Boundaries help you protect your time, energy, and emotional well-being. Here are some tips for setting boundaries:

• Learn to say no when you need to
• Communicate your needs clearly and assertively
• Take breaks when you need to
• Avoid overcommitting yourself

Alone Time

Alone time is an important part of social self-care. It allows you to recharge, reflect, and engage in activities that you enjoy. Here are some ways to take time for yourself:

• Schedule regular alone time in your calendar
• Engage in activities that you enjoy, such as reading, gardening, or taking a bath
• Practice mindfulness or meditation
• Take a solo vacation or retreat

Spiritual Self-Care

Self-care is essential to maintaining a healthy and happy life. One aspect of self-care that is often overlooked is spiritual self-care. Taking care of your spiritual well-being can help you feel more grounded, connected, and at peace. Here are some ways to incorporate spiritual self-care into your routine:

Mindfulness

Mindfulness is the practice of being present at the moment and fully engaged in what you are doing. It can help you reduce stress and anxiety, improve your focus, and increase your overall sense of well-being. One way to practice mindfulness is through meditation. You can start by setting aside a few minutes each day to sit in silence and focus on your breath. There are also guided meditations available online or through apps that can help you get started.

Gratitude

Gratitude is the practice of focusing on the good things in your life and expressing appreciation for them. It can help you cultivate a more positive outlook and increase your overall sense of happiness. One way to practice gratitude is by keeping a gratitude journal. Each day, write down three things you are grateful for. They can be big or small, as long as they bring you joy.

Nature

Connecting with nature can be a powerful way to nurture your spiritual well-being. Spending time outdoors can help you feel more grounded, reduce stress, and improve your mood. One way to connect with nature is by going for a walk or hike. You can also try gardening or simply spending time in a park or other natural setting. Camping is a great way to spend time in nature. You can bring friends or get some solo time.

By incorporating mindfulness, gratitude, and nature into your spiritual self-care routine, you can cultivate a deeper sense of connection and well-being. Remember to take the time to care for yourself, both physically and spiritually, so you will be better equipped to handle the challenges of daily life.

Conclusion

By now, you have learned about the importance of self-care and how to create a self-care routine that works for you. Remember, self-care is not a one-time event, but an ongoing practice that requires dedication and commitment. Schedule it into your calendar or create a new morning routine to make time for daily self-care.

Start small and gradually build up your routine. Incorporate activities that you enjoy and that make you feel good, such as exercise, meditation, or spending time with loved ones. Make self-care a priority in your life and don’t feel guilty for taking time for yourself.

Self-care is not selfish, it’s necessary. It allows you to recharge, reduce stress, and improve your overall well-being. By taking care of yourself, you are better able to take care of others and handle life’s challenges.

Remember, there is no one-size-fits-all self-care routine. Experiment with different activities and find what works best for you. And most importantly, be kind to yourself. You’re worth it and you deserve it!