I have always been a little nervous about the whole concept of self-care as I felt that it was self-indulgent and that it was more important to care for others. As a wife, mother, and teacher my natural inclination from my upbringing was to ensure everyone else was taken care of no matter what the cost to my own health and mental well-being.
HOW WRONG I WAS! When I finally became ill and unable to go to work or care for my family, I realised something had to change!
“Self-care is what you do to support the physical, mental, and emotional aspects of your life to promote health and wellness. It is anything you do to take care of yourself so you can stay physically, mentally, and emotionally well. Self-care promotes positive health outcomes, such as fostering resilience, living longer, and becoming better equipped to manage stress.” (Mark Guarie.) The concept of self-care was first recognised by the World Health Organisation in 1983.
Self-care is a vital aspect of being able to care for others!
There are different categories of self-care, physical, emotional, and mental. People of faith also believe that integrating their religion into their self-care regime is important, I have incorporated spiritual support into the other areas too. Each area of self-care requires different tactics to recharge the battery:
Physical
Prioritise Sleep: Make sleep a part of your self-care routine. Ensure a calming bedtime routine, avoid caffeine, and sugar before bed, and create a comfortable sleep environment with a room-darkening curtain.
Nourish Your Gut: Gut health significantly impacts overall health. Consume a balanced diet rich in fibre, probiotics, and prebiotics to support your gut.
Hydrate and Nourish: Proper hydration and balanced nutrition are essential. Fuel your body with wholesome foods and stay hydrated. I try to eat healthily most days and am mindful to drink more water.
Physical Health Matters: Regular exercise, staying hydrated, and eating well are crucial. Take care of your body to support your mental and emotional well-being. Challenge yourself - I have started open water swimming, it is amazing and allows you to get close to nature and makes your mind and body feel energised, my lowest temperature swim was 9 degrees Celsius. But a friend of mine swam when the lake had to have the ice cracked. Please do it safely. I joined a swimming group with lifeguards.
Get Outside: Spending time in nature has therapeutic benefits. Take a walk, hike, or simply enjoy fresh air and sunlight. I enjoy walks in country parks, with an audiobook or music to allow me to switch off from other thoughts.
Stay Social: Nurture your social connections. Spend time with loved ones, join social activities, and consider peer support. My best advice is to find something to do that you love, just for no real reason or meaning behind it just something that fills you with pure joy - I now go 3 or 4 times a year to see a Depeche Mode cover band called 'The Devout.' In the past, I would only have gone with others, but I plucked up the courage and went on my own and have now made friends with people there – who only know me as Sharon, the person (not the mum, wife, friend with loads of history…) just Sharon who enjoys music and is being her best self!
Set Boundaries: Learn to say no when needed. Set healthy boundaries to prevent burnout and prioritize your needs. To boost myself emotionally I know my limits and ensure that I am in contact with people who I can trust and be myself.
Mental
Engage in Therapeutic Activities: Find activities that bring you joy and relaxation. Whether it’s reading, painting, or gardening, prioritise activities that soothe your mind and soul.
Practice Mindfulness: Mindfulness techniques like meditation, deep breathing, or yoga can reduce stress and enhance well-being. To keep mentally agile, I am in a WhatsApp group that daily completes Wordle and Connections to see how we are doing. It's fun and now multi-generational as my friends’ children are part of the group.
Practice Gratitude: Reflect on positive aspects of your life. Gratitude fosters resilience and happiness.
Unplug from Technology: Disconnect from screens periodically. Technology overload can impact mental health, so allocate tech-free time. For me, this looks like leaving my mobile phone downstairs and reading before going to sleep.
Seek Professional Support: If needed, consult a therapist or coach. Professional guidance can enhance your self-care journey.
All of these ideas may seem daunting, but just completing a few for a short while a day will have a beneficial effect on your mental and physical well-being. If you need more convincing about the importance of self-care, it has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, increase happiness, and more…
There are many different ways that simple “tweaks” to your life can help you recharge your batteries and help you live a more fulfilling life. You just need to figure out what suits you and go for it!
About the author
Sharon Tobin
Sharon is a Staff Education Specialist at Fresh Start and has been a teacher for 34 years, trained in Primary School Early Years.
She has also struggled with severe anxiety and depression. Her personal experience has been a massive help in her work at Fresh Start in Education, as it allows her to be empathetic and understand that some behaviours, such as verbal or physical aggression, can be due to anxiety.
Sharon says 'One of the best things about working for Fresh Start in Education is being able to give the students time, consistency and space... to allow them to become less anxious, to feel safe and comfortable before learning takes place.'
