July 24th is International Self-Care Day
In today’s fast-paced world, prioritizing self-care is essential. It’s often misconceived as a selfish act, but in reality, it is a necessary practice that supports our mental well-being. With lives that pull us in multiple directions, the one aspect we can truly control is how we take care of ourselves. When we nurture our own needs, we become better equipped to support those around us
Reflect on the activities that bring you peace and joy. When was the last time you dedicated time to these rejuvenating practices? If you need inspiration, consider the following suggestions:
– Connect with Nature: Whether it’s walking barefoot in the grass, enjoying a sunrise, or simply sitting outdoors, nature has a remarkable way of grounding us
– Get Creative: Engage in painting, crafting, or dancing
exploring your creativity can be incredibly therapeutic
– Dance to Your Favorite Music: Let loose and enjoy the rhythm
– Read an Inspiring Book: Nourishing your mind can offer new perspectives
– Limit Social Media: Take a break for a day and observe how it affects your mood
– Learn Something New: Pick up a new hobby or tackle a challenging puzzle
– Practice Yin Yoga: Try a relaxing 30-minute session from YouTube
Check out this link: Yin Yoga practice at (https://youtu.be/R4R_fR2zlAc?si=qvlxGC6XQgK8l4Ht))
I recently explored “The Artist’s Way” by Julia Cameron, which advocates for morning pages—creative writing each day. The positive impact it had on my mindset was astounding. For instance, the morning writing helped clarify a problem, making the solutions obvious
Self-care isn’t about achieving perfection or indulging in luxury; it’s about reducing stress, enhancing emotional resilience, and restoring our mental and physical energy. This is especially crucial for those in caregiving roles
Research consistently shows that practices such as regular exercise, spending time outdoors, mindfulness, adequate sleep, and creative expression significantly reduce stress and improve overall well-being
When people encounter overwhelming emotions, they often hear the advice, “Just breathe.” But in moments of extreme stress, it can be challenging to remember how to do that. One effective and easy-to-remember technique is square breathing, which can help you visualize putting your stress in a box. This method will help calm your nervous system
1. Inhale for 4 counts (1, 2, 3, 4)
2. Hold your breath for 4 counts (1, 2, 3, 4)
3. Exhale for 4 counts (1, 2, 3, 4)
4. Hold for 4 counts (1, 2, 3, 4)
5. Repeat while visualizing the four sides of a square
This method encourages balance and steadiness, enabling you to approach your decisions with clarity. It is very difficult to problem-solve when mad or anxious
It may be beneficial for your self-care to seek professional assistance, whether through counseling or medical management with medications. Non-profit clinics, such as Shawnee Family Health Center, strive to make these options available to everyone, regardless of their financial situation, by participating in the 340B program. However, this program is currently under threat, and we are urging support for legislation in Ohio to protect the 340B program. If the 340B discounted medications program were to no longer be available, many individuals would be unable to access essential medications or may have to switch to less effective treatments. Medications are often the key intervention between independence and hospitalization or even prison. What is the greater cost to society: medication or institutional care for the vulnerable population we serve?
What is it that your mind and body are craving today? Sometimes, it takes a moment of quiet reflection to reconnect with what truly brings you joy
Consider dedicating a few moments to meditation or prayer, or listening to a guided relaxation recording. The VA provides an excellent guided meditation here: [Guided Meditation] (https://youtu.be/lgIEGBP2M3Y?si=xDwmDHwe_p_4De1O)
Make time for something new or invest more effort into an activity you love. Remember, you are the boss of your own well-being—so treat yourself like one
Debora Katz, NP, Shawnee Family Health Center
