01 Nov Self Care Sunday
Self Care Sunday
By Laura Scott
Wait a minute! Self-care should not just be limited to one day a week! That one day when life slows down enough, and you are spread so thin and exhausted that your idea of self-care is…..taking a bath?! Let’s break down self-care and find a way to implement this concept into your daily life.
Oxford Languages defines self-care as taking action to preserve or improve one’s health. Preserve is the keyword here! It is a preventative action. Many years ago, my therapist gave me a handout called the “self-care wheel.” It was eye-opening.
The self-care wheel divided self-care into six categories: physical, psychological, emotional, spiritual, personal, and professional. It is all about balance in your life.
Physical self-care can refer to where you live, exercise, healthy eating, vacations, sleep, and using your PTO. It can also be turning off your cell phone or setting it to do not disturb during your evening hours.
Psychological self-care can be drawing, writing in a journal, painting, gardening, scheduling a session with a therapist, or joining a support group.
Emotional self-care can be practicing self-love and self-compassion, cuddling with your pet (see Apollo and me below!), finding a new hobby, or saying a positive affirmation that resonates! (Try saying those positive affirmations out loud!) Some examples of positive affirmations are: I am confident, I am strong, and I will be productive today. Practice saying I love you to your reflection in the mirror!
Spiritual self-care includes meditation, nature, play, yoga, watching sunsets, finding a spiritual community, or simply spending time alone.
Personal self-care can be goal-setting, creating a vision board, having coffee with a friend, or relaxing with your favorite book.
Professional self-care is setting healthy work/life balance boundaries, taking a lunch break, using your time off, setting professional goals, or seeking support from a supervisor or coworker.
Laura and Apollo the Frenchie
What other ideas would you add to your self-care wheel? Connection to others is essential and another area of self-care. Scheduling lunch with a friend you have not seen can give you both an energy boost! If you have the financial means, get a pedicure or a massage. Prioritize yourself! Practice mindfulness and grounding tools. One of my favorite grounding tools is the 5, 4, 3, 2, 1. This technique asks you to find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. You can do this quick grounding practice anywhere.
You can find the self-care wheel that I reference here: https://olgaphoenix.com/self-care-wheel/
The best way to implement self-care is by setting boundaries. Boundaries are a big buzzword these days! In this context, boundaries for self-care means controlling how you spend your time and energy. Make your health and well-being a priority!
Don’t wait until Sunday; start now!
Laura is a Licensed Clinical Social Worker with a master’s degree in Social Work from the University of Oklahoma. Laura has over 20 years of experience working with adults and children struggling with various issues such as trauma, depression, anxiety, loss, impulse control, and self-esteem. Although Laura has experience working with all ages, her primary focus now is helping teens and adults in therapy. Laura values providing excellent care to her clients and has continually pursued the latest training in evidenced-based therapy practices throughout her career in mental health.