The world is faster-paced than ever, and it is increasingly difficult to find time to manage all of our responsibilities. If you don’t find a balance between your roles, especially when it comes to working and self-care, you’re majorly sacrificing your physical and mental health. Self-care refers to behaviors and routines that put your health and happiness first. You don’t have to completely change your life to incorporate more self-care. Some simple routine changes can greatly improve your physical and mental health.
Establish a Bedtime Routine
When your body sleeps, it recovers from the physical and mental stresses of the day. Consider it a reset of your vital organs and systems. When you don’t get enough sleep, your body doesn’t have the time to reset the way it should. You’re underperforming and worsening the wear and tear on your body. Your brain, immune system, cardiovascular system, and nervous system are all at risk when you don’t get enough sleep. Establish a routine each night to go to bed at around the same time. Aim for seven to nine hours of sleep each night—the ideal time varies from person to person but is typically within that range.
Stretch and Move Everyday
Your body is made up of hundreds of muscles, joints, bones, and ligaments to help you move. When you don’t regularly flex these complicated mechanisms, they can become stiff and inflexible. People who work from home or are sedentary throughout most of the day may be susceptible to joint pain, arthritis, and difficulty moving, especially while aging. Take breaks to stretch every day and move all of your limbs, muscles, and joints. Yoga is a great way to do this. You can also incorporate a fitness routine that focuses on flexibility and strength. Don’t hop into a super intensive workout, however; you want to make movement fun and accessible every day!
Pay Attention to Your Diet
What we eat can play a major role in our stress levels, gut health, and inflammatory levels. Our immune system relies on the nutrients, vitamins, and energy from foods we eat to stay strong. The more balanced and well-portioned our diets are, the healthier we are. You don’t need to cut out your dessert treats or indulgences, but you should moderate how much sugar and fats you eat. Measure healthy portions of food. Cook at home more often to choose the ingredients that go into your food. If you struggle with bloating or digestion issues, prioritize improving gut health by eating foods with probiotics, like probiotic yogurt bites or miso. Stay hydrated with water or healthy juices. Consult with a nutritionist and a physician to test your blood for deficiencies or dietary problems.
Schedule Socialization
Your mental health is just as important as your physical health. Humans are very social, even introverted ones. Social time spent with people you care about can help your mood, mental health, stress levels, and overall cognitive function. Schedule routine social dates and outings; not only will your brain thank you, but you’ll also maintain a healthy social life for enrichment and fun.
Enrich Your Brain With Hobbies
We weren’t meant to work day in and day out. Self-care doesn’t just prioritize relaxation and taking care of your health; it’s meant to bring joy into your life, too. Think about activities or outings that might make you happy; if you can’t think of any, it might be a sign you’re not taking care of yourself as well as you could. Schedule a block of time in the evenings or on your days off where you engage in a hobby you enjoy. Fishing, sports, sewing, video games—there are endless options for a wide range of personalities and learning styles. You can also learn a new hobby if your current ones don’t seem engaging!
Limit Screen Time (And Go Outside)
Screens are a huge part of our lives, from televisions to computers at work. While technology connects us to the world around us, too much can negatively impact our mental health, eye health, and sleep schedules. When you’re not working, limit your screen time a little more. Take time to get some fresh air and feel the sun on your skin (use protection for prolonged use, of course). Time outside is beneficial for our physical and mental health in many ways. You don’t need to throw away your phone and become one with the wilderness, but swapping some social media time for a brief walk or step outside can make a huge difference.
Receive Professional Healthcare
It’s easy to ignore medical appointments when we’re not physically ill, especially if you juggle a career, school, parenting, pets, and other responsibilities. It’s important to schedule routine healthcare, including dental care and mental health appointments. Even if your mental health seems fine, that can change at any moment—and mental health professionals can help you develop tools to manage stresses and issues before they occur. You should receive a physical and at least one dental cleaning a year (though most professionals recommend two). Staying on top of your health can literally prolong your life!
Conclusion
In order to lead a fulfilling and stress-free life, you need a balance between your many roles. Too much work or free time can impact your mental and physical health. Your body needs sleep, balanced nutrition, social time, and hobbies to balance out the tedium and stresses of work. Be sure to consult with a physician and mental health professional regularly to stay healthy. When you practice self-care and balance work and life evenly, you can live to your fullest potential.
