Making Space for Self-Care
Your schedule is jam-packed, but the burnout is high. Maybe depression is trickling in, and you don’t have the energy or willpower to do the things you love. It’s easy to preach self-care as the cure-all, but what if you’re not ready to take the plunge? I suggest dipping a toe in. Here’s how:
When self-care feels impossible, it’s best to take a step back and focus on meeting your basic needs. Basic needs are actions you take, sometimes subconsciously to survive. They often take little effort because meeting your basic needs has been ingrained in you. Once you’re consistently meeting those needs, it becomes easier to upgrade them into self-care practices. We’ll focus on the following basic needs: breathing, hygiene, sleep, nutrition, and shelter.
Breathing
We breathe without even thinking about it, yet it’s vital for staying alive and regulating our nervous system. Assuming you’ve got the breathing part down, let’s give it an upgrade. Taking deep breaths is a great way to ease anxiety and bring your body back to baseline. One of the first things that gets dysregulated when you’re anxious is your breathing. If you’re able to slow it down, it sends a signal to your brain that everything is going to be okay.
There are different breathing techniques that can be effective. 4-7-8, box breathing, and belly breathing are a few good ones. It may take some trial and error to find the best one for you.
Hygiene
When you’re feeling low or overwhelmed, it can be hard to find the time and motivation to stay on top of your hygiene. When I think of hygiene, I include showering, brushing your teeth, and personal style. When you look and smell good, you feel good. If you’re able to shower and brush your teeth regularly, you’re already ahead of the game, great job! Now it’s time to bring it to the next level.
Consider using scented shower gels, lotions, and body sprays. Rotate the scents based on your mood or the season. If you’re up for it, add in some scrubs and face masks. Invest in a good mouthwash and/or whitening system to brighten your smile.
Tweaking your style might take a little more effort, but remember, you’re in charge of your self-care journey. Something as small as putting on a clean shirt can go a long way. Once you’ve conquered that, level up by adding your fashion sense or styling your hair. It’s cliché because it’s true: when you look good, you feel good.
Sleep
Poor sleep can ruin your mood, your day, and even your week. It’s hard to get things done when your body hasn’t gotten proper rest. If you can, take a power nap on days when your sleep is poor.
Develop a nighttime routine. Create habits that signal to your body it’s almost time to rest. Consider adding a shower, drinking chamomile tea, or engaging in a relaxing activity like reading or meditation. Also, try to go to bed around the same time every night.
If all else fails, reach out to your doctor about your sleep troubles. If stress is the culprit, consider scheduling an appointment with a therapist. If your sleep quality is already good, find ways to make bedtime more enjoyable; invest in cozy sheets or save your favorite book for right before bed.
Nutrition
Establishing good eating habits can be tough when time isn’t on your side or cooking isn’t your strength. Don’t worry, just focus on eating at least three meals a day. Your body and mind can’t function if you’re not fueling them.
Meal prepping and quick recipes are great time savers. Smoothies are an easy breakfast option. If you don’t mind leftovers, use them for lunch or dinner.
If you’re already eating consistently, shift your focus toward healthier choices or learning how to make your favorite restaurant meals at home to save money. Look up recipes online or invest in a good cookbook. Challenge yourself to make colorful plates, try new foods, and get excited about eating.
If ramen is your go-to, find ways to elevate it. Add veggies, proteins, or spices. You have to eat anyway, so why not make it interesting?
Shelter
Assuming you have a safe place to live, it’s time to elevate it. Try to keep your space clean and organized by developing a simple maintenance routine. Once that’s in place, create an environment that reflects your personality. Make it somewhere you’re excited to come home to.
Light candles, rearrange furniture, and declutter. If it’s within your budget, treat yourself to new home décor or cozy touches that make your space feel special.
Elevating your basic needs into self-care habits isn’t a magic cure-all, but it’s a start. If you’re not ready or don’t have the time to add new hobbies or activities to your schedule, consider these low-maintenance practices. They can blend into your existing routine seamlessly.
This is a short-term solution; ideally, you’ll create more time for yourself in the future. Remember, you’re in charge; if anything feels overwhelming, you don’t have to do it. You can always focus on one basic need at a time.