Welcome to “a new year, a new you” as the saying goes! While that sounds very nice and catchy, it also suggests that in 2020 you need to make major changes: up your game, do more, resolve to be better. What if instead, a “new YOU” meant taking better care of the current YOU!
Self-care is also about adding more joy to your life. When you carve out time for yourself, eating a bit healthier, becoming a bit more active, getting some good sleep and committing to treating yourself well, you will feel more energized and can give more of yourself in a positive way. As one professional recently put it: “Don’t put yourself last on the task list.”
True self-care is an ongoing, mindful practice of knowing what to do to take better care of yourself so you stay energized, grounded and show up as your best self. When you take time for yourself, you can start tackling areas of real change. Self-care isn’t about being selfish, it is about wisely taking care of yourself. It also doesn’t need to break the bank with costly services or treatments.
Here are some easy ways to take care of yourself:
1. Eat a little healthier. Instead of making a resolution to lose 10 pounds, consider making some small changes to your current eating. Choose more plant-forward dishes, eat a bit less sugar, and watch portions. Often when you make a few small changes, others will follow. For instance, if you decide to eat more vegetables (or plant-based dishes)– more salads, more cooked veggie side dishes and entrees, you may enjoy the taste and eat less meat; that change may show up in weight loss or you might feel more energized, which may get you to the gym more often.
2. Be a little more active. Adding just a little more activity to your current routine is always a good thing, and research shows that exercise is a great stress releaser. It can be as simple as deciding to walk or bike on campus more often or checking out a fitness class or exercising with a friend. Something that feels good and keeps you happy, energized and focused.
3. Work on getting a good night’s sleep. Research shows that it is helpful to get seven or eight hours of sleep a night and that deficits are bad for your health. In 2020, commit to getting a better night’s sleep, whatever that means for you – going to bed earlier, turning off the blue screen or making the room dark and quiet. Whatever it takes, a good night sleep will keep you feeling positive and energized.
4. Consider yoga, meditation or writing in a journal. Any activity to calm your mind is good. With so many meditations and mindful apps out there (Calm, Headspace), it can be easy to start a routine and see where it takes you. Write out a to-do list before bed or words of gratitude. It can also help you get a better night’s sleep.
5. Connect with friends: quality over quantity. Being in touch with people, over the phone, text, in person, sharing a meal together is critical. Having one or two go-to friends that know you and that you can trust is critical. Old friends and new friends all have a place in your life and can be supportive. Also remember just connecting with familiar people on campus or in the dining commons --smiling, exchanging friendly words—all fills up our happy glass.
Reference & Resource:
1) Raising Awareness of Sleep as a Healthy Behavior https://www.cdc.gov/pcd/issues/2013/pdf/13_0081.pdf
Geraldine S. Perry, DrPH, RDN; Susheel P. Patil, MD, PhD; Letitia R. Presley-Cantrell, PhD
Prev Chron Dis 2013; 10: E133
Suggested citation for this article: Perry GS, Patil SP, Presley-Cantrell LR. Raising Awareness of Sleep as Healthy Behavior. Prev Chronic Dis 2013;10:130081.
2) Social Relationships and Health: A Flashpoint for Health Policy
Journal of Health and Social Behavior 51(S) S54–S66