Invest In YOURSELF: Give Permission for SELF-CARE
Jeanne Muhammad
Life & Happiness Expert - Empowering Women who face CHALLENGES and have lost themselves in the Challenge
"It’s okay to take time for yourself. We give so much of ourselves to others, and we need to be fueled both physically and mentally. If we are in balance, it helps us in all our interactions.” Faith Hill
Give Yourself Permission For Self-Care
The practice of self-care means taking care of your PHYSICAL and MENTAL health and being aware that you must take care of yourself as the highest priority.
Self-care increases stamina, reduces stress, and decreases the risk of illness, so we must treat ourselves as number one to thrive and be strong.
Still, we may think putting ourselves first is selfish or egotistical.
Others are challenged with low self-esteem, making them feel like they don’t deserve to be first.
Some people think they must do everything for everybody and will put aside their goals to assist others.
These scenarios impact our self-esteem, keep us from pursuing our goals, and foster self-care neglect.
We must understand that if we don’t care for ourselves, we won’t be able to help anyone else, we may feel stressed, and our health suffers.
When our mental or physical health is poor, we lose motivation and energy, and our quality of life decreases.
How can we treat ourselves compassionately and make SELF-CARE a part of our daily routine?
About Self-Care
The World Health Organization explains that SELF-CARE is “the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker.”
The National Library of Medicine published a study on the role of self-care related to stress and mental well-being during the COVID-19 pandemic.
A tool, the Self-Care Activities Screening Scale (SASS-14), was used to evaluate the study participants. Four main areas were considered:
·?????? Health consciousness
·?????? Nutrition and physical activity
·?????? Sleep quality
·?????? Interpersonal and intrapersonal coping strategies
The result of the study is that self-care significantly improves our well-being.
However, the higher a person’s perceived stress level, the more challenging it is to practice self-care.
Self-Care Basics
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Reduction of perceived stress is essential for self-care.
The following are basic strategies to help you cope with stress and lead you to a healthy lifestyle.
Embrace Healthy Foods: Nutritious meals can improve your energy and brain power. Healthy foods include fruits, vegetables, whole grains, lean meats, fish and seafood, nuts and seeds, beans, low-fat dairy products, and unsaturated oils, such as olive oil. Avoid fried foods, salt, sugar, fast foods, cakes and pies, and too much caffeine.
Sleep Well: The Sleep Health Foundation recommends that adults aged 18-64 sleep 7 - 9 hours and adults over 64 sleep 7 – 8 hours nightly. Avoid actions that might keep you awake at night, such as caffeine in the afternoon, using electronics before bedtime, and taking long naps during the day. You can foster a good night’s sleep by exercising during the day, going to sleep and waking up at the same time daily, and ensuring that your bedroom is quiet.
Every Workout Counts: Exercise helps to relieve stress and make you stronger mentally and physically. Choose an activity that you enjoy, such as a brisk walk, and strive to exercise at least 30 minutes daily.
Stay Connected: Among many benefits, having good friends can relieve stress and promote happiness. The Mayo Clinic reports that friends help you cope with traumas, improve self-confidence, and reduce your risk of health problems.
Time Management and Boundaries: The night before, create a to-do list for the next day and prioritize each item. This “roadmap” for the day will help you focus on the tasks that must be completed. Work through your goals and tasks in priority order. Also, consider setting boundaries to prevent interruptions to your plan. For example, if you block out 3 hours to focus on a task, let those who need to know that you aren’t available during that time.
Mind, Body and Soul
Taking care of yourself is essential to reduce stress and reap the benefits of good health and happiness.
In our busy lives, we may feel we don’t have time for self-care, thus impacting our health and energy and limiting our capacity to help others.
Remember that you are not being selfish by treating yourself as number one and setting boundaries is not rude.
These are necessary concepts to help you cope with stress and boost your well-being.
Invest in YOURSELF by giving Permission to YOURSELF for SELF-CARE!
It Starts With YOU!
References
I Am Jeanne Muhammad, Your Global Happiness Expert
Helping individuals with disabilities & seniors live a quality lifestyle in the home and community. I motivate individuals with maintaining a self-care regimen and living life to the fullest .
4 个月I agree Jeanne Muhammad ??
Founder, Menopause Professor | Science-Based, Natural Solutions for Menopause
4 个月?A little mindfulness goes a long way in recharging our spirits. ????