10 SELF-CARE HABITS YOU CAN START TODAY
Self-care isn’t just a buzzword—it’s an essential practice that helps us maintain balance, nurture our well-being, and recharge when life gets overwhelming.
In today’s fast-paced world, where work, responsibilities, and social media demand our constant attention, taking time for ourselves often feels like a luxury we can’t afford.
However, prioritizing self-care is not selfish; it's necessary for our mental, emotional, and physical health.
Here are 10 simple yet effective ways to incorporate self-care into your routine, helping you feel more centered, energized, and ready to tackle whatever life throws your way.
Breathing Exercises
Belly breathing, box breathing, 4-7-8 breathing, Senobi breathing. Controlled breathing techniques have been around for thousands of years across many cultures. Our ancestors recognized both the mental and physical benefits of breath work.
Today, science can clarify even more how and why breathing exercises are beneficial for brain and body health. Research shows that breath work can help lower stress, anxiety, and even depression.
Some studies also demonstrate that controlled breathing can lower blood pressure
and Belly breathing aka Diaphragmatic breathing helps circulate and oxygenate the blood.
A good breathing exercise is my favorite way to meditate and it almost instantly lowers my heart rate when I am stressed out. I like to do it when I feel nervous or anxious and when I have trouble sleeping.
Tip: A very easy way to get started with controlled breathing is to exhale for twice as long as you inhale. For example, slowly inhale for a count of 4 and slowly exhale for a count of 8. Do this for several rounds but stop if you feel lightheaded.
Forest Bathing
Also called Shinrin-yoku, this practice originated in Japan and is all about immersing yourself in nature.
You don’t actually need a forest to benefit from the practice. The whole point of the exercise is to be in the present moment and connect with nature.
Notice the sounds you hear, the odors you smell, the wind in your hair, the sun on your face, the details in a flower’s petals. You can do this in any nature setting: on the beach, in a park, on a hike, in a forest, or in a garden.
When I’m swimming, I like to float on my back and gaze at the clouds. If I’m on a hike, I really pay attention to the details-are there mushrooms growing on logs? Can I hear birds chirping? What plants can I identify?
In addition to being out in the fresh air and away from a screen, some of potential benefits according to some studies may include lower cortisol levels, an immunity boost, and a decrease in depression, stress, and anxiety.
Tip: Start small and just take a 5-10 minute walk in a park, a tree-lined street, or a short trail near your house or office. Leave your AirPods at home and just BE in nature.
Earthing
Proponents of earthing claim that directly connecting our bodies to the earth’s energy is good for our health and may even reduce pain, inflammation, improve sleep, and support immunity.
So far, little research had been done on the subject. However, some small studies have found that it may help with stress, blood pressure, and pain reduction, among other potential benefits.
Moreover, the connection to nature can foster a sense of peace and stability, reminding you of your place within the natural world. By incorporating earthing into your daily routine, you can experience a renewed sense of vitality and well-being.
If you are like me, as soon as you walk barefoot on the beach or on grass, you immediately start to feel better and more relaxed. As an added bonus, walking barefoot strengthens the muscles in your feet.
Tip: If you have a yard, walk on the grass or soil barefoot for a few minutes. If you have access to the sea or a lake, step barefoot in the water up to your ankles and enjoy the feeling for a bit.
Meditation
Meditation has long been prized for its effects on general wellness. It offers many benefits that can enhance both mental and physical well-being.
One of the most significant advantages is its potential to help you reduce stress and anxiety, promoting a sense of calm and clarity.
Regular practice may improve focus and concentration, allowing you to perform better in your daily tasks.
On a physical level, meditation been linked to lower blood pressure, improved sleep quality, and reduced pain.
Some forms of meditation include: repeating a mantra, focusing on an object, paying attention to your breath, or progressively relaxing each part of your body.
I like to incorporate meditation into my life by doing progressive relaxation, yoga, or breathing exercises. I always feel better afterwards!
By incorporating meditation into your daily routine, you can experience a greater sense of balance and fulfillment in your life.
Tip: Start small. At what time of the day can you fit in a 5-minute meditation? Before breakfast? Between 2 work-related phone calls? You can repeat a mantra, focus on an object or your breathing for just 5 minutes and you are done!
Yoga
Yoga originated in the Punjab region of India and Pakistan and has been around for thousands of years. The term "yoga" comes from the word “yuj" which means union”. Yoga is the union of the mind, body, and spirit.
Today, there are many versions of yoga available such as Yin yoga, Vinyasa yoga, and Iyengar yoga.
When you align your movements with your breath, your mind is free to enter a meditative state. You stop worrying about the outside world and bring your attention to what is going on inside yourself.
To me, that is the best part of yoga-the connection of my breath to the movement. That is what helps me immerse myself in the experience. I can completely focus my mind on the present moment and the motions of my body.
In addition to the benefits of meditation, yoga has also been shown to help with blood pressure, stress, anxiety, flexibility, energy, and circulation.
It is a wonderful way to take care of your body, mind, and spirit.
Tip: You can practice yoga at home through an app or YouTube or join a yoga class and meet fellow health enthusiasts!
Listen to Music
A great piece of music can make you feel joyful, energized, motivated, focused, and ready to take on the day. It can be a form of self-care for your body and mind.
I love to listen to music when I work out, cook, clean, or when I just want to relax. I will listen to different genres to fit my mood but New Wave is my obsession!
Studies have found that music may: boost cognition, help you relax, lower depression, ease pain, and enhance your workout.
Indeed, research shows that music can even help you exercise faster for longer! Various studies have demonstrated that the best tempo varies depending on the workout. For example, cycling requires a slightly faster tempo than exercising on a treadmill.
Tip: Make a few different playlists to fit the type of exercise routine you wish to accomplish. Slower music for yoga and pilates, fast and upbeat music for running or cycling.
Take a Bath
The flickering flame of a candle, soothing music, a relaxing aromatherapy bubble bath and warm water up to your chin. All this can make the stress of the day melt away from your body.
The warm water can relieve built-up tension in your body, and adding epsom salt may relieve muscle pain and reduce inflammation.
The scent of your favorite aromatherapy oil or bubble bath can also help you wind down and settle into peace and calmness.
You can even read a fun book or enjoy a cocktail to add to the experience.
See it as a moment of peace, just for you. A few minutes of self-care so that you can be your best self for the people and world around you.
Tip: Don’t have a bathtub? No worries. You can still set the mood just as you would for bath time and drop a few essential oils in the shower or hang dried eucalyptus from your shower head. The hot water will release the scent into your shower, creating an immersive experience.
Start a Hobby
Taking time to focus on an activity that brings you joy—whether it's painting, gardening, knitting, or playing a musical instrument—allows you to disconnect from stress and daily pressures, fostering a sense of relaxation and mindfulness.
Hobbies provide an opportunity for creative expression, boost self-esteem, and encourage personal growth.
My go-to hobbies include: photography, drawing, reading, and listening to music. It is fun to notice how much you can improve at your chosen hobby over time. Both my photography and drawing skills have dramatically improved as I have practiced over the years.
Creative expression alone is great for our health. It may lower depression, improve immunity, and help those with dementia.
A hobby that requires you to move your body like dancing, gardening, or playing basketball can also help you reap the benefits of physical activity such as weight control, cardiovascular health, and better sleep.
Regularly making space for a hobby can improve your mood, enhance your cognitive skills, and promote a healthier work-life balance, ultimately contributing to a more balanced and fulfilling life.
Studies have found that people with hobbies seem to be happier, healthier, and more satisfied with their lives.
Tip: Carve out a few minutes a week to explore a hobby you have always wanted to try. Buy a few pots and start growing some plants like tomatoes, buy a coloring book or an inexpensive painting kit, or try your hand at playing music with a piano keyboard for under $40.
Chat With a Friend
People are social animals and no AI, robots, or computer will ever replace human-to-human contact.
Community, relationships, and friendships have been an important part of life across cultures and throughout human history.
For many years I struggled to find friends because I moved around a lot. Now, I make sure to reach out to people and put a lot of effort in maintaining my friendships. Earning my health coach certification from the Institute for Integrative Nutrition not only taught me a lot but also allowed me to connect with more people than ever and I now have a strong friend group because of it.
In Okinawa, Japan, people form a Moai (a group of childhood friends) that lasts a lifetime. This friend group meets regularly to chat, exchange information, and support each other.
Research has found that friendships seem to positively impact our health, happiness, and overall wellness.
One of the most famous studies on the subject of happiness, the Harvard Study of Adult Development, started in 1938 and is still ongoing today.
The study found that relationships are more important to health than money or fame. In addition, social class, IQ, and genes were found to be less influential on the length and happiness of a person’s life than close connections between people.
Tip: Do not be afraid to take the first step! You would be floored to know how many people are desperate to make friends but are too shy to make the first move. Some of the best places to meet people include clubs (like book clubs/fitness clubs), classes (think pottery class or community college classes), meetups, and apps.
Make a Healthy, Home-Cooked Meal
In my opinion, a warm, healthy, and hearty home-cooked meal is one of the best things you can do for yourself. Nothing says “self-care” more than taking good care of your health, starting with your nutrition.
What you ingest has the potential to influence your health for the better or worse. Blueberries, for example, are loaded with antioxidants that help to reduce free radicals. Free radicals are unstable particles that damage cells and, over time, this may lead to disease. That is why it is important to include sources of antioxidants in your diet.
French fries, though, are high in trans fats which promote inflammation. Other potential pro-inflammatory agents include highly processed foods, red meat, soda, and white flour. Chronic inflammation in the body raises the risk for certain diseases such as cancer.
Good nutrition is so important that it has the potential to modulate certain genes. Some foods, such as garlic have the ability to influence how much some genes are expressed, including ones that play a role in cancer development and other diseases.
Lastly, the way you eat influences the way you feel. In turn, the way you feel can affect every part of your life. If you feel healthy and energized, your work is better, exercising is not such a chore, and your good mood will affect your relationships for the better.
Compare that to how you feel after eating highly processed foods for several days. You feel sluggish, tired, unmotivated, unfocused, and maybe even short-tempered.
Tip: Instead of depriving yourself of foods you like, try crowding out. Add healthy options like grilled fish or steamed veggies and, over time, you will find that your way of eating naturally shifts to a healthier diet.
Do you want to apply these habits but you don’t know where to start? Book a FREE, 1-hour long, consultation with me here .
References:
1.https://www.nature.com/articles/s41598-022-27247-y#Sec24
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC9877284/#s8
3. https://www.michiganmedicine.org/health-lab/easy-way-beat-stress-and-build-healthier-life
4. https://health.clevelandclinic.org/why-forest-therapy-can-be-good-for-your-body-and-mind
5. https://www.healthline.com/health/grounding#the-science
6. https://www.health.com/grounding-7968373
7. https://health.clevelandclinic.org/earthing
8. https://www.nationalgeographic.com/science/article/why-walking-barefoot-can-actually-help-your-feet
9. https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety
11. https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
12. https://www.health.harvard.edu/staying-healthy/yoga-benefits-beyond-the-mat
13. https://www.health.harvard.edu/newsletter_article/music-and-health
14. https://www.nccih.nih.gov/health/music-and-health-what-you-need-to-know
15. https://www.center4research.org/can-listening-music-improve-workout/
16. https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt
18. https://www.health.harvard.edu/mind-and-mood/having-a-hobby-tied-to-happiness-and-well-being
19. https://www.bluezones.com/2018/08/moai-this-tradition-is-why-okinawan-people-live-longer-better/
20. https://pmc.ncbi.nlm.nih.gov/articles/PMC7848226/#S4
22. https://www.cancer.gov/about-cancer/causes-prevention/risk/chronic-inflammation
23. https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet
24. https://pmc.ncbi.nlm.nih.gov/articles/PMC3197720/
25. https://www.sciencedirect.com/science/article/pii/S216183132200552X
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