Self-Care: The Science-Backed Key to Optimal Mental Health and Productivity
Meditation is a great way to practice self care…….don’t forget there is no right or wrong way - if you prefer to meditate in your dining room while stroking a cat, go for it!
In today's fast-paced world, it's easy to feel overwhelmed, stressed, and burnt out. We all have a lot on our plates, and it can be difficult to balance work, family, friends, and personal responsibilities. But neglecting your own well-being can have serious consequences for your mental health and productivity. The good news? There are 6 super simple steps to building a routine and options for optimising your mental health and boosting your productivity. Self care can help reduce stress, boost your mood, improve productivity (ultimately leading to achieving your goals) and help build resilience. But what is self care?
Self-care refers to any activity or practice that helps you take care of your physical, emotional, and mental health. It can include activities like getting enough sleep, eating a healthy diet, exercising regularly, practicing mindfulness or meditation, or taking a relaxing bath. It could also mean riding a motorbike at 150mph round a track or getting out on the ocean in a yacht. Whatever self care looks like for you it is crucial for maintaining optimal mental health and productivity because it allows you to recharge and replenish your energy and resources. Sharma et al found that practicing activities like mindfulness meditation or taking part in exercise can reduce symptoms of anxiety and depression, and improve overall psychological well-being.
Let’s delve a little deeper….
Reducing Stress and Anxiety
Stress and anxiety can have a significant impact on your quality of life and reduce your capacity to work or socialise. Chronic stress can lead to a host of physical and mental health problems, such as high blood pressure, heart disease, and depression. Practicing self-care techniques like meditation, deep breathing, yoga, or getting a massage can help you reduce stress and anxiety, and improve your overall sense of well-being. Fear not endorphin seekers; self care can also mean getting in some rounds in the ring or climbing a cliff face - we’ll explore how to find your self care routine a little later!
Boosts Your Mood and Energy Levels
When you neglect your own needs, you can feel drained, fatigued, and irritable. This can negatively impact your work performance, relationships, and overall happiness. By prioritising your own needs, you'll have more energy to give to others.
Self Care Improves Your Productivity
When you take care of yourself, you're better equipped to handle the demands of work and life. You'll have more mental clarity, focus, and creativity. You'll be able to make better decisions, solve problems more effectively, and manage your time more efficiently. By taking care of yourself, you'll be setting yourself up for success.
Promotes Self-Awareness and Self-Discovery
Self-care is not a one-size-fits-all solution. It's a process of self-discovery that involves figuring out what works best for you. By taking the time to explore different self-care practices, you'll learn more about yourself and what you need to feel happy and fulfilled. This can lead to a greater sense of self-awareness and self-confidence.
Helps You Build Resilience
Life is full of challenges, setbacks, and disappointments. Self-care can help you build resilience, which is the ability to bounce back from adversity. When you prioritise your own well-being, you'll be better equipped to handle whatever life throws your way. You'll have the strength, energy, and mental fortitude to overcome obstacles and persevere in the face of adversity. Kim et al found that employees who engaged in self-care activities had better work-life balance, less job burnout, and higher job satisfaction compared to those who didn't practice some form of self-care.
Taking a bath isn’t a regular in my self-care routine but I do love them
So, how can you find your self care options?
Start with the basics: Make sure you're getting enough sleep, eating healthy foods, and exercising regularly. These are foundational self-care practices that will lay the groundwork for your overall well-being.
Experiment with different activities: There's no one-size-fits-all solution when it comes to self-care. Try out different activities and see what resonates with you. You might find that you need a combination of activities and depending on what you’ve been doing or got coming up might affect which you choose to do that day. That said there are numerous pieces of research that prove that meditation of one form or another is beneficial. I really recommend you give it a go, whether its with an app such as Headspace or Balance or on your own, try it out and see how you feel.
Listen to your body: Pay attention to how different activities make you feel. If something feels energising and uplifting, keep doing it. If something feels draining or stressful, it may not be the right self-care practice for you.
Make self-care a priority: Schedule time for self-care activities just like you would schedule a meeting or appointment. By making self-care a priority, you'll be more likely to stick with it.
Tie self care to another activity you already do out of habit. This is a great way to form new habits and keep you on track (it works with almost anything!). Most of us will get up and go and make a tea or coffee in the morning, use that as your tie point to meditate or stretch, start small and stretch or make a mental gratitude list just while the kettle boils. Once this becomes habit, start lengthening the time.
Be kind to yourself: Remember that self-care is not selfish. It's a crucial part of taking care of yourself and those around you.
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Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychiatric Research, 68, 351-358.
Kim, K., Woo, K. H., & Lee, H. (2018). The effect of employee self-care behavior on job burnout and job satisfaction: The mediating role of work-life balance. Journal of Occupational Health Psychology, 23(2), 223-230.