Change begins with the smallest step toward self-care

Small steady steps to care for yourself can make a big difference in how you feel and function. By putting your needs first and setting limits, you're not being selfish; you're building toughness and creating a base for a more balanced life.


How to Know What Self-Care You Need


To make a good self-care plan, you need to look at your life now and figure out where you could use more help [1]. A check-up on your self-care can show you how you spend your days, if your work and personal life are in balance how much you move, what you eat, who you hang out with, and what stresses you out. This helps you see which parts of your life need the most work [2].


Spotting burnout signs is key to figure out what self-care you need. Burnout happens when long-term stress wears you out , and [4]. You might have burnout if you feel wiped out, cut off from your work or caregiving tasks, and less productive [4]. If you don't deal with burnout, it can lead to serious health problems, both physical and mental, like depression, anxiety, and heart disease [4].


When you're figuring out what you need to take care of yourself, it's key to make it personal. Everyone deals with different stresses and finds joy in different things, so what helps one person might not do much for someone else [1]. Take a moment to think about what makes you happy and fulfilled, and also what gets you stressed or anxious. This kind of self-reflection can help you come up with ways to look after yourself that fit your own needs and likes.


Keep in mind that taking care of yourself is an ongoing journey, and what you need might change as time goes on. When you figure out what you need to take care of yourself and create a plan that's just for you, you'll be in a better position to handle stress, avoid burning out, and keep yourself in good shape overall.


Quick and Easy Self-Care Practices

Taking care of yourself doesn't need to take up a lot of time or money. You can add quick easy practices to your everyday life that can have a big impact on your well-being. Here are some suggestions for simple self-care activities you can do in just a little time:


Adding self-care to your work routine


Taking care of yourself matters just as much at the office as it does at home. Here are some ways to add self-care to your work day:

  • Take breaks often to stretch, walk around, or do a quick meditation [6].
  • Have a water bottle at your desk and drink enough water during the day [6].
  • Bring a healthy lunch and snacks to give your body and brain energy [6].
  • Put limits on your time and workload, and practice saying no when you need to [6].
  • Make a workspace that helps you sit and puts less stress on your body [6].
  • Spend a bit of time each day to chat with your coworkers and build good relationships [6].
  • Listen to uplifting music or inspiring podcasts while you work [6].
  • Use your lunch break to do something fun, like reading or taking a walk [6].


Environmental Self-Care: Making Supportive Spaces


Your surroundings are important for self-care. Tidying up, getting organized, and bringing nature into your home can create a relaxing space that reduces stress and supports overall well-being [8].


To start, assess your current state and identify areas that need attention. A self-care checkup can help evaluate daily habits, work-life balance, and sources of stress. This will determine which aspects of your life need the most support [9].

Consider using a self-care checklist to assess different areas of self-care, such as physical, psychological, emotional, spiritual, and professional [9].


Decluttering and organizing your living space


Clutter has a negative effect on your life. It distracts you and steals the peace from your home [10]. A messy space can cause stress, depression, anxiety, and even make it hard to sleep [10]. When you declutter and organize your space, you can build a calmer and more efficient environment.


Begin with one part of your house, like your closet, before tackling the next [10]. To decide what to keep or toss, ask yourself if you use or love the item [10]. Build an organizational system that fits your home and lifestyle aiming to create easy-to-maintain storage solutions [10].


Bringing the outdoors inside


Nature has an important impact on protecting and supporting your mental health [8]. Even if you live in a city where you struggle to find nature, you can still bring nature into your daily life. If you can, take time to visit green spaces such as parks, gardens, or forests, or blue spaces like the beach, rivers, and wetlands [8]. This has an impact on lowering your risk of mental health issues boosting your mood, and helping you feel more positive about things [8]. If getting outside seems overwhelming, try going with a buddy or family member, or choose a place you know well [8].


Creating a dedicated self-care area at home


Create designated areas for activities that enhance your well-being, such as reading, working out, or doing crafts [11]. Set the desired ambiance by choosing decorations like wall art, furniture, and accent pieces [11]. Stay organized with storage options like woven baskets or drawer sets to keep your belongings tidy and add personal touches to your space [11].


By prioritizing self-care spaces, you can prioritize your health and transform your surroundings into a supportive environment for your mind, body, and spirit.


Getting Past Feeling Bad About Taking Care of Yourself


You might find yourself always balancing tasks and duties, with little time left to take care of yourself. But looking after yourself isn't just something nice to do—it's essential for your mental health and overall well-being [1]. Still, we often have a tricky relationship with self-care because we feel guilty about it. You might think you're being selfish if you focus on yourself or that you don't deserve to put your needs before your responsibilities to others [12].


Keep in mind that neglecting your own care doesn't help anyone in the long run. When you ignore self-care, burnout, overwhelm, stress, anxiety, and depression can all sneak up on you [12]. Let's explore these common mental health issues and how self-care plays a crucial role in maintaining your mental well-being.