Did you hear? Today is International Self-Care Day. While self-care is important every day, today is all about honoring the importance of nourishing behaviors and practices.
First, because the term “self-care” pops up a lot on social media and beyond, and it’s sometimes difficult to understand just what people are talking about. So let’s start with the basics: The World Health Organization defines self-care as “the ability of individuals, families, and communities to promote their own health, prevent disease, maintain health, and to cope with illness with or without the support of a health or care worker.”
We love this expansive definition which encompasses the “typical” self-care practices that may immediately come to mind like meditation or exercise, but also includes tools like medication, preventative health screening, therapy, and more. We also love how this definition speaks to self-care as something bigger than an individual practice. The concept of community care has received more attention lately for the impact that strong, supportive interpersonal relationships can have on health and well-being. Self-care doesn’t exist in a vacuum. Just like every aspect of our mental health journey, we each bring our unique lives and context to it.
Looking for a way to celebrate International Self-Care Day? Here are our top five tips for building a sustainable self-care routine:
- Start small: The most important characteristic of a self-care practice comes down to one question: Will you do it? While it can be tempting to create an elaborate “perfect” routine, do your brain a favor and start with the most bite-sized version of the practice you want to cultivate. Maybe this is a 1-minute gratitude practice, a 3-minute meditation, or finally scheduling that doctor’s appointment. Build up your practice as you go, but don’t forget to celebrate those small wins!
- Practice kindness: We live in a culture that tends to have a very one-note picture of what health looks like. Because we are all unique individuals, this can lead to unhealthy expectations about how our minds or bodies “should be.” True self-care never involves self-ridicule, judgment, or spending beyond your means. You cannot (and should not) hate yourself into making a life change. In fact, this approach can bring more harm than good, leading to additional mental health challenges like eating disorders or stress.
- Seek community: Self-care doesn’t need to be done alone! Involve your family, friends, caregivers, and colleagues, or use it as a chance to forge new connections. Perhaps you join a community biking group, an art class at the library, or work on a local political initiative. As a bonus, a strong sense of community has been associated with reduced symptoms of depression, anxiety, and stress!
- Bring your culture to the table: Think about the identities that you hold that are most important to you. These can be racial, ethnic, related to your sexuality or gender, faith, or anything that makes you, you! Do some research into the history and practice of these identities to bring a reflection of your culture to your routine. This could be as simple as spending 5 minutes a day reading a library book about a hero in the LGBTQ+ community, as poignant as making an altar to your ancestors, or whatever you like. Connecting to a larger legacy is a powerful way to move through tough times and is completely unique to you!
- Commit: Just as it’s important to start small, consistency is key when it comes to self-care routines. When we get busy, stressed, or go through a rough mental health patch, self-care practices can be the first thing to fall off our calendar. These moments, when it’s the hardest to get out for that walk or show up for that support group, are usually the moments when we need the support of self-care the very most. Block time with yourself using a planner or virtual calendar and protect this sacred time.
This newsletter is meant as a starting point and is not meant to be prescriptive. We hope that you reflect on practices that light you and your community up and commit to practicing them today and beyond! Need more help getting started on your self-care journey? Just dial 844-YOU-OKAY to reach our free, confidential support line for Tampa Bay. We’ll help you find resources that work for you. And in the meantime, may your International Self-Care Day be sweet and nourishing!
Until next time,
Your Team at Let’s Talk Tampa Bay
