10 Small Self-Care Habits That Can Make a Big Difference
Taking care of ourselves is important – Whether we are taking care of our physical, mental, and/or emotional health, taking care of ourselves is important. This practice, also known as ‘self-care’, can help reduce stress, improve mood and prevent burnout. Unfortunately, when life gets busy and chaotic, self-care is usually pushed aside for when we “have time for it.” The good news is that self-care doesn’t have to be an hour-long thing every day (or even 30 minutes, for that matter). Even the smallest of self-care habits can make a huge difference.
Here are 10 small actions you can do throughout the day that can have an overall positive impact on your mental, emotional and physical well-being:
1. Hydrate! This one may seem self-explanatory, but when we get busy, we can also may forget to drink water throughout the day. Or we may reach for less hydrating drinks out of habit or for energy, such as coffee or energy drinks (guilty). If you are someone who tends to drink more caffeine than water or just forgets in general, try drinking a glass of water first thing in the morning or setting reminders on your phone, or carrying around a reusable water bottle can help you remember.
2. Take a 5-Minute Break. In the grand scheme of things, 5 minutes isn’t a long time, but can have a large impact on your stress level. Whether this looks like taking time to do some stretches, drink some water, eat a snack or practice breathing exercises, it is a good idea to incorporate small breaks throughout your day. Try not to use this time to scroll your phone – take a real, screen-free break!
3. Unclench Your Jaw. This might seem too simple, but I can’t tell you how many times I’m doing something and wondering why I feel so much tension, only to realize I’ve been clenching my jaw without thinking about it. Maybe you do this as a stress response or just out of habit, but taking time to unclench and relax your jaw, neck, shoulders, etc., will help release any tension you might be holding without realizing.
4. Nourish Your Body. Similar to not drinking enough water, it can also be common to get so busy and then realize you haven’t eaten anything for hours, which can have an overall effect on your energy levels and mood. This is why it is a good idea to make sure you eat enough to fuel yourself throughout the day. Keeping snacks at your desk, or in your bag is one way to remind you to eat when life gets busy.
5. Take a screen break. Whether this be from your work laptop or scrolling social media on your phone, taking a break from all digital devices is important, especially if you’ve been staring at a screen for hours. Another idea is to try the 20-20-20 rule, which is when every 20 minutes you look at something 20 feet away (or so) for at least 20 seconds to help with eye strain.
6. Get Outside. If you have been inside for most of the day, now could be a good time to spend a few minutes outdoors (weather depending). Take a short stroll or call a friend, but getting fresh air and sunlight is good for our physical and mental health.
7. Journal. Starting and/or ending your day with even just 3-5 minutes of journaling, whether this be practicing gratitude, a brain dump, etc., can encourage reflection, positive self-talk and help set a good intention for the day (or before you go to bed).
8. Take a Nap. Now, this is something that may take more than 10 minutes, but if you have 30 minutes or even an hour free and are really feeling low energy, don’t feel bad about taking a nap! Sometimes, despite drinking enough water, fueling our body and/or exercising, what we really need is some restful sleep.
9. Practice Saying ‘No.’ Remember – boundaries are not only important, but a form of self-care. Saying “yes” to so many things, especially when we already feel exhausted, can ultimately lead to burnout. It’s okay to say “no” or reschedule for when you feel as if you have more time or energy.
10. Do Something Fun. Doing something that brings you joy doesn’t need to be a two-hour long activity (unless you want it to be). Watching a funny YouTube video, reading a few chapters from a book, working on a crossword, cuddling with your dog, etc., can all be examples of fun activities that don’t take hours at a time.
Self-care is not only important, but essential. The good thing, however, is that it doesn’t have to be something we need to put aside hours to do. As we have seen, self-care can look like simply taking a 5-minute break, drinking a glass of water, doing a quick brain dump/journaling, taking a screen break and more. Self-care can look different for everyone but should be something to prioritize every day!
Staff Blogger: Mollie Clupper
Mollie Clupper works for MHA as a Communications and Support Specialist. Using her own experiences, she wants to help bring awareness and end the stigma surrounding mental health. In her spare time, she enjoys hiking, drinking coffee, and spending time with loved ones.
References:
https://mentalwellnessgi.com/10-simple-self-care-habits-that-improve-mental-wellness/