Tag: emotional wellbeing

Essential Mental Self Care Practices for a Sharp Mind

Taking care of our mental health is just as crucial as healthy eating and exercising, but it’s often overlooked in our busy lives. Mental self care is about intentional practices that nurture our psychological health and emotional balance.

With rising global stress levels and increasing awareness about mental health, it’s more important than ever to understand how to effectively care for your mind.

Let’s explore practical, evidence-based strategies that can transform your mental well-being and help you thrive in all areas of life.

What Is Mental Self Care

Mental self care is about adopting habits that promote and maintain mental health. There is a strong connection between self care and mental health. Regular mental self care practices help improve self esteem, self worth, and reduce feelings of anxiety and depression. This leads to better decision making and better life choices. Basically. it is a commitment to your mental health.â

Despite what some people may think, mental self care is not selfish. Setting boundaries is not meant to push people away or disrespect their needs. Rather, it’s a way of respecting your own needs and limits. Besides, you can reinforce boundaries in a respectful way, by communicating why this matters to you and by encouraging the other to do the same.

Mental self care is not time-consuming either. Although it may seem like an inconvenience to set time aside for a therapy session in the moment, it might cost you more in the long run. Every minute you spend on mental self care in the present is an investment in your mental well-being in the future. It prevents anxiety, depression or burnout – so I’d say it’s worth it.

Signs You Need More Mental Self Care

It’s good practice to look after your mental hygiene on a regular basis. But if you are at risk of mental exhaustion and burnout, this is paramount.

Here are a few signs you need to focus on your mental health right now:

you are easily irritated, often by things other people barely notice
you have lost your excitement for hobbies or interests that used to energise you
you lost motivation to achieve your goals, or you abandoned your goals altogether
you eat too much or too little
you aren’t looking after your physical health, skipping or missing doctor’s appointments and regular check-ups
you lack self confidence
you are overly cynical
you avoid social interaction
you are unable to focus

All these signs show you are close to burning out and you need more mental self care in your life. Start small, especially if you are feeling exhausted. You are not going to be able to sustain a demanding routine and you will feel discouraged immediately.

Try instead to introduce small habits that take less than 15 minutes.

Daily Mental Self Care Practices

So how can you care for your mental well-being on a day-to-day basis? Let’s have a look at a few practices you can start incorporating in your daily routine right now!

Mindfulness Meditation

This is the easiest step you can take in your mental self care journey, because I’s so handy. There is no shortage of apps and videos online for guided meditation. You don’t have to learn anything, just press play and follow the instructions.

Research has shown that a regular mindfulness meditation practice is highly effective in reducing stress, anxiety and depression. Some studies have shown that mindfulness can help with physical symptoms as well, for example by reducing pain and fatigue.

Journaling

Journaling is also a great tool to have in your arsenal when working on your mental well-being. In fact, many therapists use journaling with their clients and patients.

Here are a few prompts you can use in your daily journaling practice to support your mental health:

1. What were you doing the last time you felt happy? What could you do to replicate that?

2. Write a letter to yourself, focusing on kindness, understanding and forgiveness.

3. What boundaries could you set in your relationships to make you feel more safe or relaxed?

4. What pain or uncomfortable feeling are you trying to avoid at the moment?

5. Are there any recurrent thoughts or emotions that are not serving you? What are they? How did they make your way into your daily life, and what can you do to release them?

Gratitude Practice

Practising gratitude on a regular basis helps you re-focus your mind on the positive aspects of your life. Because no matter how bad things get, it’s never all doom and gloom. Rather, it’s our exhausted minds telling us that.

Try gratitude journaling to re-frame the narrative and remind yourself of the blessings you still have in your life. Here are a hew prompts you can use every day:

1. List 3 people hose presence makes your life better, safer, happier.

2. What do you value most in your relationship with your partner?

3. What do you value most in your friendships?

4. What do you value most in your relationship with your family?

5. List 3 small moments of joy you experienced today.

Digital detox

Unfortunately, the screens aren’t our friends. It’s been well documented now, and I think we all agree, that excessive use of technology is ruining our mental health. Social media usage has a great impact on our self esteem and self worth, our attention span and our ability to form meaningful and rewarding connections with other people.

So reducing your exposure to screens seems like the next logical step.

Take time every day to unplug.
Be conscious of your screen usage and set limits for your most tempting apps.
Create an evening routine that doesn’t include screen-time. Focus on reading, meditation, journaling or talking to your partner instead.

Here are a few more ideas on how to create a digital detox routine for yourself and stick to it.

Digital Detox Routine: Simple Steps to Reclaim Your Time and Focus

Boundaries

Set boundaries with your friends and loved ones, but also in your professional life. If there are behaviours that are hurting you, communicate it.

Let them know that certain words or behaviours are not accepted anymore, and explain what effect they have on you. This way, they can understand your motivation and your new boundaries don’t seem like they came out of nowhere.

And if you feel uncomfortable about having these conversation, think about how much more uncomfortable you will feel when this behaviour repeats itself again and again. Learn to view boundary setting as a practice of self respect.

The Connection Between Physical Health and Mental Self Care

While you are implementing new practices to care for your mental well-being, please don’t forget about physical health. Your mind lives in your body, it is a part of it. The state your body is in affects your mental state.

Nutrition impacts your mental health. 95% of your serotonin is produced in the gut. Its function, as well as the function of your neurons, is influenced by the bacteria in your gut. So you want to make sure what you eat is nutritious, rich in fiber and non-inflammatory.

On top of that, physical exercise has been proven to reduce anxiety and depression symptoms, in many cases being as effective as medication. Shorter, high intensity exercise programs produced the greatest effect. Which is good news for those of us who always feel like we’re running out of time in our schedules.

Physical activity releases endorphins (the feel-good hormone), boost self confidence and improves sleep quality. So get your workout equipment ready, and book time in your day for this self care practice!

Professional Support for Mental Health

Last but not least, please don’t hesitate to seek professional help.

There is no shame in asking for help when you need it. Nor is there any shame in preventing that moment form happening. A regular therapy practice is a great way to care for your mental hygiene, guided by a qualified professional.

Conclusion

Incorporating mental self care practices into your daily routine isn’t just a luxury, it’s essential for maintaining optimal well-being in our demanding world. Start implementing the strategies we’ve discussed, and you will build remarkable resilience against life’s challenges.

Remember that mental self care is personal. Experiment with different approaches to discover what works best for you. Start with just one practice today, and notice how even small changes can lead to significant improvements in your overall quality of life and mental well-being.

Why Is Social Self Care Important? Essential Guide to Nurturing Your Social Well-being

Did you know that people with strong social connections have a 50% higher chance of living longer than those with weaker social bonds? In today’s fast-paced digital world, we often overlook one of the most crucial aspects of our well-being – social self care.

From the warmth of a friend’s smile to the comfort of a meaningful conversation, our social connections shape not just our happiness, but our very survival. Let’s explore why social self care is important, and why prioritising your social well-being might be the missing piece in your self-care routine!

Why Is Social Self Care Important?

Social self care is the practice of actively and intentionally nurturing interpersonal relationships. Its role in our overall wellness is paramount. Social interaction and a feeling of belonging to a community are essential for our emotional well-being.

Social connection is directly responsible for influencing our brain chemistry. Positive social interaction releases feel-good hormones, reduces anxiety and helps regulate our nervous system.

Studies have shown that people who have strong ties to their communities and fulfilling relationships have an increased survival likelihood by 50%.

This effect is comparable to quitting smoking and exceeds many well-known risk factors for mortality.

This makes sense from an evolutionary standpoint: we used to live in tribes, relying on the people around us for safety. As pretty defenseless primates, we found our strength in numbers. Being part of a larger group would ensure that we could defend ourselves against natural predators, and we could work together to build shelter and gather resources.

Under these conditions, isolation would have been a threat to survival. Not being part of a social support network would feel unsafe, it increase feelings of anxiety. We evolved to rely on each other, and these instincts have not going to away. Our bodies are wired to thrive in communities.

The Science Behind Social Connections

When discussing why is social self care important, we have to start with the science behind social connections. Let’s deep dive into how social support networks influence resilience and coping mechanisms.

When we engage in positive social interactions, several fascinating changes occur in our brain:

1. Neurotransmitter Release

Oxytocin (often called the “bonding hormone”) is released during positive social interactions. It promotes trust, empathy, and attachment while reducing anxiety
Dopamine levels increase, creating feelings of pleasure and reward that motivate us to seek out more social connections
Serotonin production is boosted, helping to regulate mood and contributing to feelings of happiness and contentment

2. Brain Structure Changes

Regular positive social interactions can actually strengthen neural pathways in areas related to empathy and social cognition
The prefrontal cortex, which handles emotional regulation and decision-making, shows enhanced activity
The amygdala (our emotional processing center) becomes better regulated, helping us manage stress and emotional responses

3. Stress Response Modification

Social support reduces activity in the hypothalamus, which controls stress responses
This leads to lower cortisol levels (the primary stress hormone)
The presence of supportive others can actually dampen our neural response to threatening situations

4. Memory and Learning Benefits

Social interactions stimulate the hippocampus, enhancing memory formation and recall
Learning in social contexts often leads to better retention and understanding
Social engagement helps maintain cognitive flexibility and can protect against cognitive decline

5. Pain Processing

Positive social connections can activate the brain’s natural pain-suppressing mechanisms
The presence of loved ones can reduce activity in pain-processing regions of the brain
This explains why social support can help people cope better with physical pain

Signs You Need More Social Self Care

Feeling lonely now and then is normal, our feelings tend to fluctuate and respond to the events in our lives. But if this a constant feeling in your life, you need to introduce some social self care practices in your routines. Please don’t overlook it, this is serious.

A 2018 study found that social isolation is associated with:

29% increased risk of depression
32% increased risk of anxiety disorders
26% increased risk of suicidal ideation
Cognitive decline equivalent to 8 years of aging

No need to panic if your social circle isn’t that extended. The quality of the relationships is more important than quantity. So it’s better to focus on strengthening the relationships you already have and create meaningful connections, rather than become a social butterfly.

It’s also a good idea to focus on real life connections, instead of the digital ones. Relationships are strongest when interactions are face-to-face.

Benefits of Prioritising Social Self Care

So why is social self care important, and why should you go out of your way to prioritise it?

First, strong social connections enhance emotional resilience. If you have friends you feel safe to share your problems with, it will help lighten the burden. Processing your issues out loud helps with emotional regulation. Doing so in the company of someone you trust enhances the feeling of safety. It also helps to have an emotional support system while facing difficult times.

Having a strong social support network can also contribute to achieving your personal and professional goals.

When you feel surrounded with people you trust, you are less likely to live in fight-or-flight mode, or to be overwhelmed by stress. The knowledge that you have the support of your loved ones can help overcome hurdles with ease, and come up with faster and better solutions to your problems.

Having and maintaining social connections has long-term health benefits. Social support reduces depression and anxiety symptoms. In fact, people with strong social networks (no, not the digital ones!) have a 75% lower risk of developing clinical depression. I’d say that’s a pretty strong incentive to start prioritising social self care right now.

Practical Strategies for Social Self Care

So, where do you start your social self care practice?

Focus on building and maintaining meaningful relationships. Remember, the quality of your relationships is more important than the quantity. Invest time and attention in your friendships. Here are a few things to keep in mind:

Invest time and effort into your relationships

Meaningful relationships take time and effort. You need to schedule time to catch up with your friends, reach out and stay in touch. Book activities you can do together around common interests.

Have regular date nights with your partner. If you are the kind of person who always pushes these things back because you are too busy, it’s a good idea to block time in your calendar for these things.

Get comfortable with uncomfortable conversations

Meaningful relationships make space for uncomfortable conversations. The lack of conflict is not a sign that things are going great, on the contrary: it’s a sign that something is being overlooked or suppressed.

We are unique human beings, all different form one another, so it’s natural that our interests don’t always align. This is why it’s important to have those uncomfortable conversations. Be honest, open and understanding. This is an opportunity to communicate and strengthen your connection.

Be authentic

You can’t have a real relationship with someone if you are hiding your real self. Many of us have been conditioned to be ashamed of certain character traits or inadequacies. The social media driven world we live in teaches us that we have to display a perfect image and perform rather than be.

Unfortunately, people feel if you are not being authentic and they naturally gravitate away from you. Work on being yourself and stop trying to be perfect. After all, it’s our quirks and our uniqueness that make us interesting to others.

Give and take

Meaningful relationships are well balanced. If just one person in the relationship is putting in the effort, it can never feel rewarding. Make sure you listen as much as you speak. Make sure you reach out and come up with initiatives. Don’t rely on the other person to keep the whole thing afloat, because they will tire of it eventually.

In the same way, if the other person is not contributing to the relationship, you might want to have one of those uncomfortable conversations and understand why this is. Express your feelings and needs, and if the other person if not willing to contribute, this might not be a relationship worth your time.

Overcoming Barriers to Social Self Care

I know, we all live busy lives. Often the simple fact of surviving takes up all the time we have in a day. We have so many work and personal engagements, that it’s often difficult to squeeze in social activities into our already full schedule.

But as we’ve already discussed, looking after your social well-being is not a luxury. If you find it difficult to find time for social interactions, maybe it’s a good idea to go back to your reason: what is the motivation for wanting a better social life?

Remind yourself that you are doing this because you want to be healthy, to live longer, and you want a calmer nervous system.

While it can be difficult to add something to an already crammed schedule, ask yourself whether it’s possible to replace something that doesn’t quite serve you. For example, if you spend your evenings scrolling on your phone, could you sacrifice one of those sessions in a week and replace it with a friendly catch-up?

When you see things on these terms, you realise it’s not about just another thing you have to do, it’s about prioritising the habits and behaviours that promote health and well-being.

Conclusion

Social self care isn’t just a luxury – it’s a fundamental necessity for our well-being. By understanding its importance and implementing practical strategies, we can create a more connected, fulfilling life.

Remember, investing in your social well-being today creates a stronger, more resilient you for tomorrow.

Ready to take the first step? Start by reaching out to one person in your social circle today!