4 types of self-care to put into practice

Do you take care of yourself? Do you carry out actions and practices to maintain and improve your physical, mental and emotional health? Self-care involves taking responsibility for ourselves and adopting healthy habits. that promote our general well-being.

This is an individual and unique process for each person, which involves experimenting with different techniques and finding the ones that work best for you. In a publication of Psychological Reports, strategies for this purpose stand out as promoting behaviors that help maintain physical, mental and emotional balance. Let’s learn more about this topic, below.

Types of self-care

When we take care of ourselves we put into practice techniques to face daily challenges with greater resilience and satisfaction; If we make self-care an integral part of our routine, we will live more fully and meaningfully. There are different types of this care; Next, we detail them.

1. Physical

Regular exercise and a balanced diet increase the release of endorphins, neurotransmitters associated with a feeling of well-being, explains an article Watch over you. These chemicals help reduce symptoms of depression, anxiety and stress, improving overall mood.

In the same way, sports and healthy eating influence the reduction of levels of cortisol, the stress hormone, in addition to improving blood flow and oxygenation of the brain, which increases energy, concentration and mental clarity ( Bonet et al., 2017). Recommendations to achieve it?

Get enough sleep and establish a regular sleep routine.Walk, run, practice yoga or any other physical activity that you enjoy.Take breaks during the day to stretch and move, if you have a sedentary job.Include fruits, vegetables, proteins in your diet and whole grains; limit the consumption of processed foods and sugars.

2. Emotional

According to the book Principles and practice of stress management (2021), stress management strategies such as Meditation and deep breathing are also powerful tools for self-care and promote mental and emotional health.

These practices help calm the mind and improve the body’s response to stress, positively impacting emotional well-being. Likewise, they contribute to developing greater awareness of one’s emotions, thoughts and needs, promoting self-compassion and self-care. The following are suggestions for this purpose:

Practice relaxation techniques. Establish healthy boundaries in your relationships and learn to say “no” when necessary. Identify and express your emotions in healthy ways, whether through writing, art, or conversation with someone you trust. Activities that bring you joy and personal satisfaction, such as listening to music, reading a book, watching a movie, or enjoying a hobby.

3. Mental

As already mentioned, taking care of yourself is not only about good physical health. Mental well-being is essential in this regard; Pay attention to this list of tips to know how to take care of your mind:

Practice gratitude and focus on the positive.Set realistic goals adjusted to your daily life.Avoid overwork and dedicate time to rest and relax.Take care of sleep hygiene, as well as a consistent sleep schedule.Organize and plan for reduce stress and increase efficiency. Stimulate your mind by solving puzzles, playing board games or learning something new. Limit exposure to news and social media when you feel they affect you negatively.

4.Social

Interpersonal relationships and social activities play a fundamental role when it comes to taking care of ourselves. Having someone to share our experiences, concerns and achievements with provides a sense of belonging. and emotional well-being.

Additionally, participating in social activities helps us connect with others and avoid isolation. Social interaction combats loneliness and cultivates feelings of joy, satisfaction, and meaning.

Start by incorporating small actions into your routine and adjust them according to your personal needs and preferences; look at some alternatives:

Find support groups or online communities that share your interests or experiences. Establish boundaries in your relationships, so there is a balance between time for yourself and with others. Participate in community or volunteer activities that allow you to interact with others and help. Maintain healthy social connections, whether through calls, video calls, or in-person meetings with friends and loved ones.

What can you do to take care of yourself at work?

One of the environments in which self-care is necessary is work. We spend a large portion of our time at work, so it is important to implement strategies that maintain well-being and prevent burnout.

To take care of yourself in the workplace It is essential to establish limits both in terms of time and responsibilities; Don’t be afraid to say “no” if you are overloaded and make sure you have enough time to rest and recharge. You also have to organize and manage time by prioritizing tasks; You will see that productivity increases.

In this same order, it is advisable to establish clear and open communication with your colleagues, in which you express your needs, concerns or ideas from a constructive point of view; This reduces tension and improves the work environment.

Likewise, cultivate a healthy and positive relationship with your colleagues, participating in social and collaborative activities. Add to all these recommendations the ones we now list:

Take regular breaks: These brief moments promote focus and reduce fatigue.Keep your workspace clean, tidy and comfortable: Personalize it with elements that bring you calm and satisfaction, such as plants, photographs or relaxing music.Stimulate professional development: Look for opportunities for growth and satisfaction in your career.Practice disconnection: At the end of your work day, dedicate time to activities that relax you and give you pleasure.

In general, how to put self-care into practice?

There are techniques that allow you to practice self-care, one of them is mindfulness or mindfulness. It consists of intentional attention to the present moment, without judging. Can Dedicate a few minutes a day to meditate or focus on your sensations, thoughts and emotions.

It is valid to create a daily or weekly routine in which you incorporate consistent habits such as exercising, reading or taking a relaxing bath. Make taking care of yourself a non-negotiable part of your life; Automate actions like taking your vitamins, drinking enough water, or deep breathing at specific times of the day.

It is also advisable to keep a journal, to reflect on your thoughts, emotions and experiences. Write in it your self-care goals and how you feel after achieving them. Besides, They are useful visual reminders or alarms on your phone, to keep in mind when to apply self-care.

Likewise, sharing your resolutions with friends, family or trusted colleagues motivates you and reminds you of the importance of taking care of yourself. Last but not least, learning to delegate and ask for help, both at work and in your personal life, reduces stress and frees up time to dedicate to yourself.

Conclusions regarding self-care

Remember that what works for one person may not work for another. It is important to listen to your body and your needs, and adapt care practices to your situation and lifestyle. Start with small actions in your routine and adjust them according to your personal demands and preferences.

The most important thing is to identify what makes you feel good and prioritize it, committing to making it an integral part of your life.

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