Self-care list
Generally self-care can be divided into 3 categories – Physical, Mental and Spiritual
If possible, try to regularly do activities that support your physical, mental and spiritual well-being.
If you’re finding it hard to think of self-care things for yourself, look at the following list and and see if anything there appeals to you.
Physical Activities
Get a good night’s sleep
Give yourself the night off and go to bed early. Make it as nice as possible for yourself – take a shower or bath beforehand, don’t look at your phone, maybe try to read something before getting into bed.
Eat a nutrient-rich meal
Too much drink and / or too much junk food upsets your body’s chemical levels. This can leave you feeling physically and / or emotionally drained. Make or get yourself a nourishing meal.
Get moving
Don’t worry about how much or little exercise this is, or how gentle or intense it is. Do it to make yourself feel better – don’t think about anything else. Think about what appeals to you – you could go for a walk, go the gym, do some yoga, go to a class.
Relax your body
Stress is carried in the body as much as the mind. There are many things you can do to help your body relax. Consider taking a long hot bath or shower or getting a massage or treatment.
Mental Activities
Meet someone
Meet up with someone – a friend, a family member, even someone new – for something. Meet up in-person for a walk, some food, a coffee, or a drink.
See something stimulating
Going to the cinema or a gig is a good way to connect with good things in life. You could also go to a gallery or some other form of art that you enjoy and appreciate.
Get creative
Drawing, painting, playing music or other forms of creativity gives you an outlet for stress, anger, and sadness. Don’t worry about if it’s ”good enough” or not. Do it to express yourself, not to achieve some imaginary standard.
Relax your brain
Avoid getting sucked into trawling social media or doomscrolling. Read a book, listen to a podcast, watch something, play a game that relaxes you. Consider disconnecting entirely for a mental breather.
Talk to someone
You would go to a doctor when you’re sick. So if your mental health is in bad condition, you should talk to a professional. A list of support services in Ireland are available at the start of the journal and on this website.
Spiritual Activities
Spend time in nature
Being in nature has been shown to naturally boost our endorphin and dopamine levels which promote happiness. Take the time to go to a green space and spend time there – walking, hiking or just sitting.
Meditate
Meditation can lead to better physical health, as well as improved mood. You can do it anywhere — for as short or as long as you want. If you are new to meditation, look for some resources and / or groups online or in your area to help you get started. Or you can do the box breathing activity in the journal.
Pray
Prayer can help us to address feelings of fear, anxiety and even isolation – especially when praying or celebrating with others. Praying for other people also helps us to refocus.
Give back
Being good is good for you too. Helping other people gives a sense of value and of connection. This could be something be as simple as trying to make a friend feel better, to volunteering with a charity.