Paula Gill Lopez, PhD, an associate professor and chair of the department of psychological and educational consultation at Fairfield University in Fairfield, Connecticut, says the need for self-care is obvious. “We have an epidemic of anxiety and depression,” she says. “Everybody feels it.” Self-care is part of the answer to how we can all better cope with daily stressors, explains Kelsey Patel, a Los Angeles–based wellness expert and the author of the forthcoming book Burning Bright: Rituals, Reiki, and Self-Care to Heal Burnout, Anxiety, and Stress. It’s work stress. It’s the stress of trying to keep up with the pace of daily life, which technology has hastened more than ever (just think how many emails come flooding into your inbox each day). “People are feeling lonelier and less able to unwind and slow down, which makes them feel more anxious and overwhelmed by even the simplest tasks,” Patel says. RELATED: A Guide to Understanding Stress — Including How to Manage It At Everyday Health, self-care is taking steps to tend to your physical and emotional health needs to the best of your ability. Here, we explore the trend, where the definition of self-care comes from, and what it can do for your long-term health. RELATED: Wellness and Self-Care During Radical Movements “That can be something that’s relaxing or calming, or it can be something that is intellectual or spiritual or physical or practical or something you need to get done,” she says. This is why at Everyday Health, self-care is all the steps you take to tend to your physical and emotional health in the ways you are best able to do so. Engaging in self-care regularly could help you put your best foot forward. “When we are regularly taking care of ourselves, we are better able to react to the things that go on in our lives,” Amsellem says. “It’s something we do to maintain positive well-being.” “When self-care is regularly practiced, the benefits are broad and have even been linked to positive health outcomes such as reduced stress, improved immune system, increased productivity, and higher self-esteem,” says Brighid Courtney, of Boston, a client leader at the wellness technology company Wellable and a faculty member at the Wellness Council of America (WELCOA). RELATED: 9 Essential Skills That Will Make You More Resilient There are a few different categories of self-care:
Emotional self-care, such as self-talk, weekly bubble baths, saying “no” to things that cause unnecessary stress, giving yourself permission to take a pause, or setting up a weekly coffee date with a friendPhysical self-care, such as prioritizing sleep, adopting an exercise routine you can stick with, choosing healthy and nourishing foods over highly processed onesSpiritual self-care, such as attending a religious service, spending time in nature, meditating, incorporating regular acts of kindness into your day, or keeping a gratitude journal
Additionally, Gill Lopez puts self-care into two further categories: temporary and enduring. An example of temporary self-care is going to dinner with a friend. You’ll benefit from the social connection, but it won’t last for very long after you part ways. The underlining rule is that it’s something that brings you more sustained joy in the long run, Courtney says. And though there are plenty of examples of self-care that seem to tread a fine line between a health-enhancing behavior and self-indulgence, self-care doesn’t have to be about padding your calendar with luxurious experiences or activities that cost money (though it certainly can). RELATED: Is Social Media Busting or Boosting Your Stress? Consider a manicure or a massage or any other pampering activity. It might seem indulgent, but if the activity helps you de-stress and carve out time for yourself, it counts as self-care, Amsellem says. If weekly manicures or monthly spa days are beyond your means, there are plenty of other self-care practices you can adopt. “Self-care does not have to cost anything — it’s just doing things you enjoy. And a lot of the things we enjoy or feel fulfilled from cost nothing,” Amsellem says. “Stepping outside and taking a deep breath, for example, might be the greatest act of self-care.” Even if you can’t spend lots of time and money, Gill Lopez says you can still practice self-care several times a week by turning things you do every day into self-care practices. Maybe you try being more mindful of your thoughts on your commute, or maybe you find ways to make daily tasks, like showering, more enjoyable. Pick a soap with a scent that you love and focus on the physical sensations of the shower. Gill Lopez says: What does your shower smell like? What does it sound like? How does the warm water feel on your skin? “For about 10 minutes in the shower, which I have to do anyway, instead of letting my monkey brain run wild, I’m right there,” she says. Daily chores like making your bed in the morning are also examples of self-care — or can be. “This is where that individuality comes into play, because for some people there is no way making a bed feels like self-care — it may just feel like a chore,” Amsellem says. But if it helps you claim your day and gives you a sense of accomplishment early on, you’ll have that with you even if the rest of the day gets derailed, Amsellem says. The simple act of making your bed in the morning likely isn’t sufficient to account for all your self-care, she says. You may need to routinely devote time and energy to other self-care practices, she adds. “But if there are some days when you feel out of control, on those days, starting the day off doing what you wanted to do for yourself might be one of the biggest forms of self-care you engage in that day.” And sometimes when all of our other self-care plans get thrown out of whack (you worked through your yoga class, your friend canceled your coffee date — we’ve all been there), it’s those small practices of self-care that provide just enough calm to help us get through the day and wake up in a better mood tomorrow. RELATED: 20 Tips to Help You Build Resilience and Better Cope The following self-care practices have been well-researched and linked to a longer life:
Exercise People who exercised between two and eight hours per week throughout their lives reduced their risk of dying by 29 to 36 percent, according to a March 2019 study published in JAMA Network Open.Finding Purpose According to the researchers behind a May 2019 study published in JAMA Network Open, having a strong life purpose was associated with decreased mortality rates.Diet Eating a diet filled with five servings of fruits and vegetables per day was associated with a lower risk of mortality, especially from heart-related issues, according to a July 2014 study published in The BMJ.Sleep A study published in September 2017 in the Journal of the American Heart Association found too-little sleep (less than seven hours per night) was linked with higher mortality rates, though too-much sleep wasn’t healthy either.Getting Outside According to a 2019 study published in Lancet Planet Health, spending time in green space is associated with a lower mortality rate.
The clinical evidence documenting the long-term health benefits of specifically taking a self-care approach to health (over other approaches) is less robust, but it is building. Gill Lopez has led self-care workshops for students, professionals, and community members at national conferences, in school districts, and on campus at Fairfield University. Most workshops are two to three hours, and she leads about 15 to 20 per year. She says after her workshops, participants report psychological, emotional, spiritual, and professional improvements. They say they’re more in tune with their own emotions and can more easily identify when they’re feeling anxious or unbalanced. This self-awareness helps people perform better in their jobs, enables them to be more mindful, and helps them combat burnout, she explains. Practicing self-care doesn’t need to be a heavy lift right out of the gate. Here are a few ideas to ease you into your self-care journey:
Journal.Start each day by paying attention to your breath for five minutes and setting intentions for the day.Eat breakfast.Reflect on what you’re grateful for each night.Put your phone on airplane mode for a half hour each night and release yourself from the flurry of notifications.Call a friend just to say hello.Take up a relaxing hobby.Pick a bedtime and stick to it.
Note, if you read this and feel a sense of demoralization or sadness from challenges mounting or establishing a self-care practice, its best to get help and support. There may be barriers to caring for yourself from past trauma, mental health issues, or family situations that may be making it more challenging to get started. Seek support from trusted counselors and behavioral health providers (like therapists), a trusted primary care doctor, or a close friend. The bottom line: Self-care can have a positive effect on your health and outlook, but it requires a commitment or intention to invest in your well-being. “Self-care is a choice that each individual can make to proactively take care of their well-being,” Courtney says. And it tends to be well worth the time and any money you spend. “We need to remove the stigma that being kind to and taking care of ourselves is self-indulgent or selfish,” Courtney says. Learn More About How to Start a Self-Care Routine
