Self-care is an essential part of maintaining and improving our general well-being. However, most people often neglect exercising self-care due to their busy schedules. Here are some tips on how you can introduce self-care into your daily routine without having to compromise your schedule.
1. When you look yourself into the mirror in the morning, give yourself some words of encouragement or positive affirmations such as “You are deserving of love, kindness and respect. Choose to prioritise your own well-being”, “You have overcome previous challenges in the past, learn from them and keep moving”.
Words of affirmations are powerful tools for boosting one’s self-esteem and confidence and are most effective when spoken genuinely. Starting the day feeling more confident will help you to feel more optimistic and energised to deal with whatever challenges that comes your way.
2. While commuting to work, use the time to practise simple and yet discreet relaxation exercises to keep you calm before starting your busy work schedules. These can include:
a) Deep breathing exercise where you focus on your breathing and take in slow deep breaths. When you inhale, allow your abdomen to expand and when you exhale, allow your abdomen to contract. Work towards a comfortable and steady rhythm.
b) Mindfulness exercise where you practise being fully present in the moment, observing your thoughts, feelings and sensations without judgement.
c) Visual imagery where you can close your eyes and imagine yourself in a peaceful and calming environment (e.g. beach, forest) to help you relax. Alternatively, you may want to visualise yourself achieving success towards a goal or engaging in a pleasurable activity. Immerse yourself in the visual image and engage your senses to experience the positive feelings associated with these images.
3. As you work in front of the computer, you can continue to practise deep breathing exercises to help you relax or do some neck and shoulder stretches to relieve muscle tension that has built up over time.
4. Being physically active is important in maintaining physical health and energy. Opt to take the stairs instead of the lift or simply head out for lunch instead of ordering food delivery services. While at work, take frequent short breaks to move around and stretch your legs.
5. Proper nutrition is also very important in maintaining our physical health as well as concentration at work. Schedule regular lunch breaks and opt for healthier food options. Knowing that we are actively caring for our health can also help to uplift our mood.
6. It is important to avoid bringing work stress home. You may choose to practise relaxation exercises or mindfulness or simply take a short stroll around your neighbourhood to help clear your mind and relax before returning home.
7. Hot showers are known to help soothe muscle tension and relieve stress. Taking hot showers at the end of the day can help to relax you and improve sleep. However, avoid showering too close to bedtime as hot showers raise body temperature and this may make it harder to fall asleep.
8. Blue light emitting from electronic devices is known to affect production of melatonin and hence, interfere with sleep. Instead of spending time using your electronic devices, it may be good to spend this time sharing your day with your loved ones.
This can help to increase communication within the family and foster stronger family bonding and support. Alternatively, if you prefer something more solitary, you can choose to read a book, or listen to some relaxing music to wind down before sleep.
