Tag: healthy diet

Self-care: 6 ways to take care of yourself

Self-care is highly essential since we all want to look and feel good. Self-care is about taking care of our mental, emotional, and physical health.

There are many ways that we can take care of ourselves; the best place to start is by finding positive ways to change our mindset. You cannot control your whole being if you are not in control of your thoughts and emotions.

We all get busy working, taking care of our homes, cars, children, pets or family members, but so often we forget about ourselves. It is always good to help others, but we are not truly helping them if we do not start with ourselves. To give the best to people, we have to start by providing the best to ourselves.

Many people may view this as selfish; however, the more you fill yourself up, the more you will be in a better position to help and support others. One of the best relationships that you can invest in is certainly with yourself – that’s the foundation of building relationships. If you do not understand yourself, it will be difficult to understand others.

It’s essential to learn to trust our emotions, as it helps us to detect if something is right or wrong. Trusting your emotions will save you from a lot of misery; it is also the initial step of beginning a relationship with yourself.

Six ways to take care of yourself

1. Be kinder to yourself

We often want to treat others with love and respect, but often don’t apply the same principle to ourselves. One of the best ways to be kinder to yourself is by treating yourself as your own best friend.

2. Ask yourself what you need

You can begin to treat yourself with extra care by asking yourself what you need on a daily basis. This may include;

  • more sleep
  • a healthier diet
  • exercise
  • rest
  • taking regular breaks at work
  • me-time
  • time with family and friends
  • a holiday
  • losing weight or improving your appearance

One of the best ways to provide what you need is by allowing yourself to be more vulnerable to your emotional needs.

3. Listen to your body

Our bodies are designed to help us to detect signs of illness by analysing any pain that we may feel in our bodies. If your body is telling you to rest or eat, it’s essential to listen to those warning signs, as ignoring symptoms could lead to serious consequences and illness that can be avoided in the initial stages.

4. Be more assertive

When you are always saying yes to commitments or demands, even when you’re tired or you don’t feel like doing what others want you to do, it’s essential to be honest with yourself and others so that you are not doing things to make others happy but are at the same time making you miserable. Learn to say no when necessary.

5. Have some time alone

Spending time alone is a healthy way of relaxing, connecting with yourself and being comfortable with who you are. Whether you are single or not, the relationship with yourself is the most important relationship you can invest in. It helps you to understand and get to know who you are. Self-awareness is a journey, and the more you take time out to enjoy yourself, you will discover deeper things about yourself.

6. Boundaries

Life is all about boundaries and self-control. If you believe that you don’t have boundaries with food, money, or authoritative figures, then it will affect your choices. For instance, if you have committed to going to the gym three times a week, then you need to develop self boundaries so you are committed to the decisions and choices that you make.

What causes anxiety

Anxiety is when you feel afraid or overly worried, tensed that something is going to happen in the future.

Most people who suffer from anxiety have been anxious during the earlier part of their childhood. This could stem from living in an environment where one or both of the parents do not talk about their feelings or express their emotions, particularly negative emotions, and often deal with them in a negative way. In addition, early years of anxiety could be a result of physical, emotional or sexual abuse, neglect, drug addiction or alcoholism, parents that suffer from mental health issues and school-related issues like exams or bullying.

When you’re overly anxious it can affect any area of your life such as:

  • Work – you begin to lack concentration and you’re often not present as your mind is busy racing and thinking about other things.
  • Intimate relationships – you may begin to find it hard to be emotionally connected with your spouse as you feel anxious about the status or the future of the relationship.
  • Friendships – it’s important to socialise and have hobbies, but unfortunately, when an individual is highly anxious it affects their ability to be sociable, as they are often worried about different things which could begin to make them feel paranoid. As a result, they suffer from social anxiety.

Everyone can feel anxiety from time to time, however, anxiety is a mental health problem: if it affects your ability to live as fully as you would like to.

Do you often feel like this? Do you feel anxious very often with the feelings being very severe and lasting for a prolonged time? Do you worry constantly or are afraid that you feel out of control regards to a situation?

  • You avoid situations which might cause you to be anxious and your worrying makes you feel very distressed.
  • You experience panic attacks.
  • You find it hard to enjoy the day to day things. Anxiety could affect the way in which you look after yourself, work, enjoy leisure time, and form and develop relationships.

Self-care for anxiety

Time to pause

Avoid extreme build-up of stress by taking time to pause, relax and recharge yourself. It’s important to avoid over-working by doing long hours without breaks.

Control your breathing

Severe anxiety is often linked to poor breathing habits. It’s important to implement slow breathing techniques by breathing in slowly and gently through your nose for about 5-7 seconds.

Exercise

Exercise is good for your general health, including your mood, mental health and wellbeing. Engage in a regular weekly exercise which will help release the ‘happy hormones’ called endorphins. It will also help you relax and sleep well and it is a very healthy distraction.

Eat a well-balanced diet

Having a balanced diet will provide the right nutrients that your body needs, which will contribute to positive emotional wellbeing. 

Limit alcohol and caffeine

Both alcohol and caffeine can aggravate anxiety. 

Get enough sleep

Improved sleeping patterns enable you to recharge yourself. Common mental health issues such as anxiety and depression can often underpin sleep problems. Sleep helps you to feel better and boost your moods.

Acceptance

It’s essential to accept that you can’t control everything and it’s important to avoid being overly controlling. It’s important to have a vision or dreams and aspirations, but you can’t spend too much focus or time worrying about the future.

Know your triggers

Having an understanding of what triggers your anxiety will help you look for the patterns and keep your anxiety levels under control.

Talk about your issues 

Talking about issues that make you anxious will help you to think less and reduce over thinking which contributes to worrying and anxiety.