Self-care is a constant repetition of many habits which together soothe you and make sure you are at your optimum emotionally, physically and mentally.
The best way to do this is to implement tiny self-care habits every day which will give you a little bit of love and attention to your body, mind, and soul.
With a little bit of attention to your own self-care, any fog you are experiencing will lift. You will feel more connected to yourself and the world around you. You will feel delight in small pleasures, and nothing will seem quite as difficult as it did before. Like that a guitar, you must keep yourself tuned to make sure that you don’t hit a bum note.
Self-care is specific to each individual, there are no “right ways” to practice self-care. Have a think about what you do to relax, unwind, feel more connected, what makes you happy, what you enjoy, what gives you a sense of relief. For some, it may be taking a bubble bath and for others it might be throwing a few kettlebells around the gym.
Below are just a few ideas for the mind, body and the soul.
Tiny Self-Care Ideas for the Mind
Start a compliments file. Document the great things people say about you to read later.
Change up the way you make decisions. Decide something with your heart if you usually use your head. Or if you tend to go with your heart, decide with your head.
Go cloud-watching. Lie on your back, relax, and watch the sky.
Take another route to work. Mixing up your routine in small ways creates new neural pathways in the brain to keep it healthy.
Pay complete attention to something you usually do on autopilot. Perhaps brushing your teeth, driving, eating, or performing your morning routine.
Goof around for a bit. Schedule in five minutes of “play” (non-directed activity) several times throughout your day.
Create a deliberate habit. Routinize something small in your life by doing it in the same way each day—what you wear on Tuesdays, or picking up the dental floss before you brush.
Fix a small annoyance at home that’s been nagging you. A lost button, a drawer that is stuck, a light bulb that has gone.
Punctuate your day with a mini-meditation with one minute of awareness of your thoughts, feelings, and sensations; one minute of focused attention on breathing; and one minute of awareness of the body as a whole.
Be selfish. Do one thing today just because it makes you happy.
Do a mini-declutter. Recycle three things from your wardrobe that you don’t love or regularly wear.
Unplug for an hour. Switch everything to airplane mode and free yourself from the constant ‘pings’ of social media and email.
Get out of your comfort zone, even if it is just talking to a stranger at the bus stop.
Edit your social media feeds, and take out any negative people. You can just “mute” them; you don’t have to delete them.
Tiny Self-Care Ideas for the Body
Give your body ten minutes of mindful attention. Use the body scan technique to check in with each part of your body.
Oxygenate by taking three deep breaths. Breathe into your abdomen, and let the air puff out your stomach and chest.
Get down and boogie. Put on your favourite upbeat record and shake your booty.
Stretch out the kinks. If you’re at work, you can always head to the bathroom to avoid strange looks.
Run (or walk, depending on your current physical health) for a few minutes. Or go up and down the stairs three times.
Narrow your food choices. Pick two healthy breakfasts, lunches, and dinners and rotate for the week.
Activate your self-soothing system. Stroke your own arm, or if that feels too weird, moisturize.
Get to know yourself intimately. Look lovingly and without judgment at yourself naked. (Use a mirror to make sure you get to know all of you!)
Make one small change to your diet for the week. Drink an extra glass of water each day, or have an extra portion of veggies each meal.
Give your body a treat. Pick something from your wardrobe that feels great next to your skin.
Be still. Sit somewhere green, and be quiet for a few minutes.
Get fifteen minutes of sun, especially if you’re in a cold climate. (Use sunscreen!)
Inhale an upbeat smell. Try peppermint to suppress food cravings and boost mood and motivation.
Have a good laugh. Read a couple of comic strips that you enjoy or find some memes on social media.
Take a quick nap. Ten to twenty minutes can reduce your sleep debt and leave you ready for action.
Tiny Self-Care Ideas for the Soul
Imagine you are your best friend. If you were, what would you tell yourself right now? Look in the mirror and say it.
Use your commute for a “Beauty Scavenger Hunt.” Find five unexpected beautiful things on your way to work.
Help someone. Carry a bag, open a door, or pick up an extra carton of milk for a neighbour.
Check in with your emotions. Sit quietly and just name without judgment what you’re feeling.
Write out your thoughts. Go for fifteen minutes on anything bothering you. Then let it go as you burn or bin the paper.
Choose who you spend your time with today. Hang out with “Radiators” who emit enthusiasm and positivity, and not “Drains” whose pessimism and negativity robs energy.
Stroke a pet. If you don’t have one, go to the park and find one. (Ask first!)
Get positive feedback. Ask three good friends to tell you what they love about you.
Make a small connection. Have a few sentences of conversation with someone in customer service such as a sales assistant or barista.
Splurge a little. Buy a small luxury as a way of valuing yourself.
Have a self-date. Spend an hour alone doing something that nourishes you (reading, your hobby, visiting a museum or gallery, etc.)
Exercise a signature strength. Think about what you’re good at, and find an opportunity for it today.
Take a home spa. Have a long bath or shower, sit around in your bathrobe, and read magazines.
Ask for help – big or small, but reach out.
Plan a two-day holiday for next weekend. Turn off your phone, tell people you’ll be away, and then do something new in your own town.
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Try to avoid negative coping strategies, which may include:
Overdoing it on sugar, caffeine and alcohol. They are a quick fix, which can increase stress in the long-term.
Overworking and checking emails out of hours. We all need time to unwind.
Spending too much time in front of a screen, including your mobile phone. Don’t feel pressured to always be ‘doing‘ something.
Chasing perfection. It can create an unrealistic expectation, accept that mistakes will happen
Bottling up feelings and assuming they will go away. This can make things worse in the long run.
If you’re struggling to cope and need someone to talk to right away – call The Samaritans on 116 123.
WHAT TO DO NEXT
If you are suffering from stress in the workplace which is beginning to affect your health, and your employer isn’t listening – get in touch today for a free initial consultation.
Choose one of the methods to the right-hand side of this page, or call us on 0113 200 9720 to find out how we can help you.
We would love to hear your comments or feedback
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