Tips for Practicing Self-Care Self-care is the act of spending time and energy on yourself to improve your overall health. This ranges from intentionally moving your body every day to buying yourself a treat like an iced coffee or spa day. A main component of self-care is slowing down and connecting to your needs. Check out these tips for incorporating self-care into your routine. Self-care is the act of spending time and energy on yourself to improve your overall health. This ranges from intentionally moving your body every day to buying yourself a treat like an iced coffee or spa day. A main component of self-care is slowing down and connecting to your needs. Check out these tips for incorporating self-care into your routine. General Tips Incorporate self-care into each aspect of wellness – emotional, spiritual, intellectual, physical, environmental, financial, occupational and social. Stay Active Physical activity releases ‘feel good’ chemicals that improve your mood. It’s also a great stress reliever. Adding any amount of movement into your day is beneficial. If you can’t make time for a full workout, think about ways to move your body in the time you do have. For example, short walks and stretch breaks. Remember to properly warm up and cool down and include active recovery days to reduce your risk of injury.For additional benefits to your wellbeing, take the activity outdoors! Eat Colorful, Balanced Meals Food is fuel. Staying properly nourished can improve your mood, boost your energy levels and protect your immune system. Aim to include fruits, vegetables, whole grains, protein and dairy into your eating plan. When choosing foods at an installation dining hall, use the Go for Green (G4G) icons to help guide you.If you have a busy schedule and struggle to reach for healthier options, try batch cooking or meal prepping. Check out this meal prep guide for tips on building nutritious meals. Prioritize Sleep Even one night of poor sleep can impact your mood and productivity the next day. Getting enough rest is important for decision-making, coordination and alertness. Aim for 7-9 hours of sleep per 24-hour cycle. Learn more about sleep hygiene to understand your sleep patterns and improve your sleep quality. If you can’t get 7-9 hours at once, try to supplement with naps if you are able. Plan ‘Me Time’ Prioritize time for yourself to relax. If you like a certain TV show or enjoy reading, make sure there is space in your schedule to spend that time with yourself. For ideas getting started, check out our 30-Day Gratitude Challenge. Add ‘me time’ to your calendar so you can spend time on your interests and recharge. Spend Time With Loved Ones Social connections are incredibly valuable to our wellbeing. Make time to connect with friends and family, whether it be virtually or in person. During times of stress, loved ones are especially important to our emotional and mental health. Combine doing things you enjoy and spending time with loved ones. Set Healthy Boundaries Part of caring for yourself is knowing when you need to prioritize certain aspects of your life. Pursuing a healthy work-life balance, communicating your needs with loved ones frequently and checking in on your values occasionally are all elements to consider when setting boundaries. If needed, seek guidance from loved ones, mentors, or those trained to help (e.g., your chaplain or health care provider). Write down non-negotiable boundaries for yourself and others (friends, family, coworkers, etc.) to hold yourself accountable. Check in on these boundaries frequently. Additional ResourcesNational Institute of Mental Health - “Caring for Your Mental Health”World Health Organization - “Self-care for health and well-being”Military One Source - “Nutrition & Fitness Resources”My Plate National Sleep Foundation Cleveland Clinic - “How To Set Healthy Boundaries in Relationships”ReferencesNational Council for Mental Wellbeing - “Mental Health First Aid. How and Why to Practice Self-Care”
