You cannot pour from an empty cup
We keep reading about how important self-care is and we all know how important it is to take care of ourselves. However, in today’s society, who has the time? How do you fit self-care in your busy schedule? The to-do list seems like it is never-ending and sometimes it is hard finding the time to spend on yourself. Focusing on self-care is crucial for maintaining and enhancing your mental well-being.
The importance of eating right, exercise and getting plenty of sleep – how is it possible when you work 40 hours per week and have kids, after school activities, pets to care of, appointments to keep up with, helping the kids with homework, and prioritizing getting seven to eight hours of sleep. It’s exhausting for anyone. Who can do all of this?
It is possible and you can do it. The important thing is to breathe and figure out what is a priority. If you feel like you’re getting overwhelmed, then it’s time to take a step back and slow down. It’s important to always listen to what your body is telling you.
Decide what is a priority
Prioritizing your health is essential. For me, exercise is non-negotiable so I make sure to get in four strength training workouts per week and I also walk and jog. If you can’t do a full hour work-out, then do 30 minutes. Just 30 minutes of walking each day can boost your mood and health. Being active for 30 minutes is better than nothing.
I have a job where I’m sitting at a desk behind a computer all day. I have a 30-minute lunch break and I use this time to go for a walk. Doing so helps to alleviate stress and gives me energy to stay alert. Walking is good for the body and mind.
Eating healthy meals and staying hydrated should be another top priority for self-care. This can help enhance your energy and concentration levels throughout the day. Take a bath at the end of a long hectic day. Relax with a cup of tea and set aside time to read that book you’ve been meaning to get to. Getting adequate sleep is one of the most important things you can do for yourself. Lack of sleep can affect your mood, alertness, and your energy balance. It is recommended that adults get seven to eight hours of sleep per night.
Make time to be alone
It is necessary to have alone time. We all need it. Time to gather your thoughts, relax by yourself, and recharge your internal battery. For me it’s early in the morning. I wake up extra early before anyone else in my house to sip my coffee before getting ready for the day. Doing this helps me to start the day off energized and sets the tone for the day.
Don’t sweat the small stuff
Balance is the key. It’s only hectic if you let it get out of control. You need to accept that not every day will go perfect or as planned. Don’t worry if you’re running a few minutes late to baseball practice, or that the house is not as tidy as you like it to be, or if tonight’s meal includes chicken nuggets and fries instead of a healthier option because that’s all you had time for. In the long run, it’s not worth getting upset over.
Decide what is a priority and what can be put on hold. Learn to say “no” to additional responsibilities if you sense you’re reaching your limit. If you take on too many responsibilities, this may lead to overwhelm and exhaustion. Reflect on your daily achievements rather than dwelling on unfinished tasks.
Remember who is watching
An important thing for me is to be a good role model for my children. Their little eyes are watching and learning how to be adults. I want to be a good role model for my kids. I try to model healthy behaviors for them by exercising, eating right and taking care of myself so they see this as normal and do the same for themselves as they get older. When I’m stressed or had a bad day, I let them know I’m having a tough day and need space to go for a long walk or do a work-out.
Cut out the toxicity
I try to limit anything that can bring me negative vibes. For me, too much social media gives me anxiety and I realized it’s just a time suck, so I limit my scrolling. Also limiting or completely cutting out alcohol will help you get better quality sleep and keep your energy at a healthy level. I cut alcohol out completely over two years ago and my mood, sleep and energy levels improved, and my anxiety and depression has almost diminished.
Set attainable goals for yourself
When you set goals for yourself and write them down, you’re holding yourself accountable. What do you want to change? What would you like to improve? Figure out how to go about achieving these goals and take the steps to make it happen. I always have goals for myself, big and small. I imagine myself climbing a ladder to where I want to be. Always aim high and keep climbing.
Practice gratitude and focus on the positive
Each day, make it a habit to acknowledge the things you’re thankful for. Write them down in a journal before bed or mentally revisit them, but always keep gratitude at the forefront of your mind. Identify and challenge your negative and unhelpful thoughts. Find out where they are coming from and change your thought process from “I can’t” to “I can.” Tell yourself that you are a capable adult and you are in charge of your happiness. If your mind constantly goes to thinking the worst will happen in any given situation, try to change the thought process to thinking the best could happen. Thoughts become things.
Conclusion
Self-care looks different for everyone so it’s important to create a routine that works for you. Get rid of the misconception that you’re selfish if you take time for yourself and stop thinking that you don’t have the time. Lack of self-care can lead to burn-out, resentment, stress in relationships, and exhaustion which can affect your overall health. The most important thing to remember is that you need to fill your own cup first. Take care of yourself and make yourself a top priority.