Self-care Guide 4-week Relationship with Yourself Week 1 Life can feel like a juggling act. With so much to do and people to take care of, you can forget that you’re the one holding it all together. The fact that you are reading this means you’ve made the first step towards self-care. Reward yourself with a hot drink, and read on to begin your journey towards loving yourself more. Day 1 Declutter your life One of the best ways to detox your mind is to clear out your wardrobe. If you haven’t worn it in the last year, then why keep it? You might also want to apply the same idea to your cosmetics, accessories, and shoe closet. If something hasn’t been worn for a while or doesn’t bring you joy, then give it to someone who will love it or donate it to charity. Day 2 Get up, dress up, show up! Self-care is so much more than simply eating well and exercising—it’s about how you treat yourself. Today, wear an outfit that makes you feel fantastic, don’t save it for a special occasion. Afterward, write down five positive points that you love about yourself. It can be anything from your smile to the kind way you treat others. Day 3 Sleep more, stress less Quality shut-eye is vital to feeling your best. During sleep, your stress hormone cortisol levels drop, which helps to repair damage to your skin. Sleep also aids in improving concentration levels and athletic performance, prevents depression, and lowers inflammation. Aim for seven to nine hours of sleep per night to feel rested and ready to go! You could even set an alarm to let you when it’s bedtime. Relationship with Yourself Week 1 Day 4 Indulge in a DIY spa day An at-home spa day is another excellent way to give yourself care. Switch off your phone and treat yourself to some well-earned pampering! Apply a face pack, give yourself a foot massage, or zen out with some aromatherapy oils in a warm bath. Try rose, chamomile, or lavender for a calming and serene experience. Day 5 Utter words of positivity Without realizing it, we can be very critical of ourselves, which over time can leave us lacking in motivation. Today, repeat some positive affirmations to yourself in front of the mirror. Some examples are: “I am enough”, “I am worthy of love”, “I have the power to create change”, “I choose happiness”. Consider what your affirmation of the day is, and write it down where you will see it the most. Day 6 Take a walk on the wild side Whether you live close to a park, forest, or trail, take some time to walk in nature. From boosting your mood to reducing stress and improving your physical fitness, nothing beats getting outside and jogging, walking, or simply strolling and admiring nature. It’s an opportunity to escape from your busy mind and enter into a different space. Day 7 Boost your brunch Brighten your plate with colorful veggies and energizing fruits! Getting all the vitamins and nutrients you need daily is essential not only for your health but for your happiness. Reach for mood-boosting superfoods such as bananas, sweet potatoes, berries, and avocados. Take a moment to recognize how good these foods make you feel and celebrate your health! Relationship with Others Week 2 Aside from our relationship with ourselves, one of the most important parts of self-care is our connection with others. Stable, healthy relationships are very beneficial for our mental health, physical health, and overall happiness. Whether it’s your partner, friends, family, colleagues, or even the mailman, mutual respect, trust, and kindness go a long way in building a connection. Day 1 Pick up the phone More than anything, connecting with other people is key for our mental health and creates a feeling of support around us. Today, call someone you haven’t spoken to in a long time. It can be an old friend, family member, or even an old work colleague. Not only does talking relieve stress for both of you, but it will also refresh your mind and boost your mood! Day 2 Lend a hand Helping others and showing kindness is a wonderful way to enhance your relationships, deepen an existing bond or start a new friendship! Whether you need help or you know a friend who needs assistance. Supporting others shows that you are dedicated to the relationship. Compassion is the catalyst to a better world—never underestimate it. Day 3 Choose happiness Learning to let go of old emotions that no longer serve you isn’t easy. You might feel weighed down by it. By allowing your resentment to fester, you’re allowing an old situation to make you unhappy. Write a letter to anyone who disappointed you in the past, acknowledging everything that happened. There’s no need to send it to them—simply by giving yourself the space to open up in a safe environment, you’ll feel free to release any feelings that have held you back. Relationship with Others Week 2 Day 4 Make a meal of it All too often we get busy. It might be that we have work to finish, a program we want to watch, or an important phone call to make. In reality, we could do with switching off. Take the time to sit down, relax, and enjoy a delicious meal with your family or a friend. It relieves stress, enriches your bond, and allows you to eat mindfully as you savor each mouthful. Day 5 Widen your circle How often do you disregard your colleagues, neighbours, or even shop assistants when they approach you? Making new connections can open your mind, build your confidence, and you’ll have new contacts for your little black book! Staying in your ‘safe zone’ of friendships, relationships, and your inner family may provide you with security. However, by extending interest in others, we open a world of possibilities. Day 6 Feed your soul If you’re lacking in motivation or feeling unfulfilled, have you considered doing something for your community? You could participate in fundraisers or events, work in a charity shop one day a week, or help out at a community garden project. You’ll make new friends, enrich your soul, and feel part of something bigger. What better way to spend an empty Saturday? Day 7 Adopt an attitude of gratitude It’s easy to take your family or friends for granted, especially if you are lucky enough to see them every day. Why not spend time recalling the ways they make you feel good. It can be anything from making you dinner, to telling you jokes, or letting you borrow their favorite sweater. You could even thank them in person or give back to them in some way. Relationship with Work and Environment Week 3 Around 30% of our life is spent working, making it of vital importance to our wellbeing. Work offers security, meaning, and satisfaction. Not only is it essential for us to be fully engaged at work, but it’s also crucial that we fully disengage at the end of the day by switching off email and message notifications. Setting boundaries can be hard, but you’ll perform your best when you feel your best. Day 1 Clear space, clear mind A messy desk or office acts as a distraction, reducing your working memory and overloading your cognitive ability. Clear out your desk, papers, or filing cabinet. See it as an opportunity to press reset and start afresh. Your mind will feel fully able to focus on the task at hand, and you may even get some new ideas! Day 2 Don’t burn out—log out! Working for long hours over weeks, months, or even years is a drain on your resources and could lead to burnout. Learn where to draw a line, and take some time off. You don’t necessarily need to book a one-way ticket to Mexico. Spend time relaxing in your home or enjoying nature for a few days, reboot, and get back to work with a rejuvenated mind. Day 3 Go green Fill your work environment with greenery! Research shows that plants increase happiness, replenish your mind, relieve stress, and increase productivity. Try succulents, which thrive in indoor work environments, as well as peace lilies and rubber plants. Not a plant person? Be sure to walk in nature each day and soak up some green benefits! Relationship with Work and Environment Week 3 Day 4 Divide and conquer Dividing your day into ‘working’ and ‘non-working’ hours allows you to recoup and regenerate. Biting off more than you can chew by taking on extra hours will lead to exhaustion. Limit yourself to the hours you are supposed to be working, and then stop. Be sure to take your lunch break—add it to your diary if you need to. You’ll be far more productive when you are rested and ready to go! Day 5 Take 5 Sometimes, work can feel overwhelming, stressful, or simply too much. Try taking frequent breaks. Just five minutes to do anything that rests your mind for a little while. It could be enjoying your favorite tea, reading a few pages of a book, or simply tuning out to some relaxing music. You’ll find that when you return to work, your head is clearer, calmer, and ready to face the day! Day 6 Bond with baking! The way we connect with colleagues at work is vital for our confidence, connection, and establishing positive working relationships. Why not suggest a bake sale to raise money for charity, or simply take turns to bring in some delicious home-cooked treats? By getting to know your colleagues, you’ll feel invested in your work and might even build some long-term friendships! Day 7 Don’t suffer in silence Opening up to others when you are worried or anxious at work isn’t easy. You might feel it makes you appear weak or needy. However, talking to a trusted colleague will strengthen your bond with them and help you deal with your problems effectively. Don’t be afraid to speak up. Relationship with Technology Week 4 Love it or hate it, technology has become a huge part of our lives. Not just for internet shopping, but Zoom calls, instant messages, emails, and meetings. It doesn’t stop at work though; we are bombarded daily with an array of images and information on social media, apps, and websites. Here are a few tips on how to use it wisely, and how to know when enough is enough. Day 1 Switch off so you can switch on This one is difficult, but it definitely works—turn your phone off. Unless you’re expecting an important phone call any time soon, simply switch it off. It can be for one hour to 24 hours, but taking some time away from the glare of your phone will allow you to focus on tasks. You’ll give the people around you your full attention, you’ll sleep better at night, and you might even learn about new opportunities! Day 2 Toxic technology Social media influencers and even friends can leave us feeling as though our lives don’t quite level up, when in actual fact, we have no idea what their life is really like. In this instance, social media becomes toxic. Take some time to go through your followers and unfollow anyone who makes you feel bad about yourself—you don’t need that kind of energy in your life. Day 3 Eye surrender! We spend a lot of time staring at screens, which can cause ‘digital eye strain’, causing the eyes to feel tired, dry, and irritated. Keep eye drops next to your desk to alleviate dryness, and try taking regular breaks from screens. After 20 minutes of work, try looking away for at least 20 seconds. Investing in an anti-glare screen can also help to minimize issues. Relationship with Technology Week 4 Day 4 Walk it off All too often, we opt for public transport over taking a stroll. Today, why not choose to walk to work? Walking burns calories, keeps you fit, saves you some extra money, and uplifts you! Walking gives time to yourself each day, which is highly beneficial for your anxiety and stress levels. If you can, walk through nature each morning to soak up natural daylight and increase levels of the sunshine-vitamin: vitamin D! Day 5 Tune out and tune in Keeping up to date with world affairs is important. However, over time negative news stories can feel overwhelming, draining, and leave you feeling anxious. Take a day, or however long you like, to disengage from toxic news articles, tabloid papers, and web stories. Instead, tune into yourself. Take time to be creative, find a new artistic outlet or a book to read. The world can wait. Day 6 Stretch more Sitting down for too long can cause cramps, back and neck strain, tiredness, stress, and depleted levels of endorphins—the feel-good hormones. Try simply stretching each day. You could even do yoga. It’s one of the best physical practices to incorporate into your daily routine; it helps you unwind, increases concentration levels, and reduces stress. Day 7 Live in the moment How often do you grab your phone the minute you see a beautiful sunset, or video every interaction and document it on social media? Why not put your phone away and just live in the moment? Soak up every joyful interaction without feeling the need to record it. It will allow you to be fully present, so that you can reflect on the feeling it gave you, rather than a photo. Body Self-Care Checklist Little acts of self-care add up to a lot of self-love! Here are some helpful tips and tricks you can do regularly to keep your mind and body functioning at its best. There’s no rush to tick them all off at once. Aim to practice one or two of these per day, and use your intuition to do what feels right for you. Tick off a certain day when you managed to do any kind of self-care activity. It’s a fun way of visualising your love for yourself and also keeping track of healthy self-care habits. M Start your day by drinking water with fresh lemon Oxygenate by taking three deep breaths Walk 10,000 steps each day Take a power nap Get 15 minutes of sunshine Eat lots of fruits and veggies Apply a face mask Take a bubble bath and relax Look in the mirror and compliment your body Hydrate yourself through the day Apply moisturizer Do a workout Try a meditation Drink some tea Have a coffee-free day Stretch or foam roll for five minutes Try a stress-relieving essential oil blend Let your eyes rest with a technology-free hour Go to bed early Wake up early Get a massage Write a list of three things you are grateful for today T W T F S S
