How to create a sustainable self-care plan that goes beyond bubble baths

Self-care refers to the idea of taking care of yourself so that you can be healthy and functional. When we think about self-care a lot of people immediately think of things that feel good or relaxing - taking a bath, having a snack, reading a book or lighting a candle and practicing mindfulness. While these can be components of self-care, there are other areas it’s important to focus on that attend to your overall wellbeing not just your state of happiness or calmness.

In this article we are going to break these down into four domains of self-care to consider when making a plan to support yourself.

The Body and Physical Care

Maintaining healthy diet, sleep and exercise habits are the fundamental building blocks for creating a sustainable lifestyle that prioritizes body and physical care, and an important component of self-care. More than sufficient evidence exists to prove the benefits of sustaining a well-balanced diet. Research has led to improved understanding of nutrition and its role in preventing of chronic disease. Diets rich in plant-based fats and protein, fish, nuts, whole grains, and fruits and vegetables; void of partially hydrogenated fats; with limitations on the intake of red meat and refined carbohydrates reaps the most benefits.

In accordance with the understanding that the maintenance of a healthy physical body is key to self-care, physical activity can also be an important part of a self-care plan. Physical activity plays a major role in the improvement of many chronic diseases and mental health disorders. Exercise has been seen to promote cognitive functioning, positive moods and self-esteem, while decreasing severity of anxiety and depression symptoms and stress responsivity.

Last but not the least, clean sleep hygiene practices are important in sustaining your physical health. It is no secret that poor sleep leads to aggravation, stress and exhaustion. To start with, there are a few simple rules for sleep that can improve health and self-care: limiting screen time before bed; following a regimented winding down routine; and avoiding caffeinated drinks.

The Mind, Mental, and Spiritual

To help maintain the stability of your mental state and keep a clear, effectively functioning mind, you can incorporate mindfulness practices such as meditation and journaling into your daily routine. Mindfulness-based Stress Reduction (MBSR) has been seen to have many health benefits. Mindfulness practices employ strategies to reduce stress and enhance coping and quality of life. Other ritualistic activities you can engage in include listening to music, baking desserts, going for hikes, reading by the water and/or going for solitary picnics. While engaging in these activities you can actively practice mindfulness which can help to ground you and calm your mind.

If you are a religious/spiritual individual, you can also seek to find meaning in the face of adversity through spirituality. Some people find that looking for meaning through their spiritual understanding of the world can help them cope better. Attending religious gatherings, praying and reading scripture for those who find support in them are also correlated with positive mental and physical health outcomes.

Relationship and Relational Care

I vehemently believe in the notion that work should be left at the office. Setting strict boundaries for yourself involving work-life balance is key to maintaining a healthy lifestyle. Create a routine when you come home (or if you work from home, when you shift from your work desk into the rest of your home) to shake off the physical and emotional residue of the day by having a shower, going for a walk, or drinking a cold glass of water.

Building off of this, attending to your personal and community relationships can also support individual well-being and self-care. Take time to talk to a friend or visit with a family member, and engage in any community activities you may be connected with - make a scheduled plan to play volleyball every week, volunteer at your child’s school, or support meal deliveries for seniors in your area. These types of activities will connect you back with the important relationships in your life and provide self-care through a feeling of connection and belonging.

Environment Care

Your space can have an impact on your mental state, and keeping it in a way that feels good to you can be a component of your on-going self-care. For some this means providing themselves with a clean and organized living space - for these people, decluttering their environment declutters their mind.

For some, keeping a living space clean can be too difficult - whether that’s because of low mood or energy, lack of time, or something else. In those cases you might find it helpful instead to make sure to spend some time outdoors. For many, being outdoors can drastically improve their mood. Being in nature, getting fresh air, and exposure to sunlight are all good for the mind and body, and can support an effective self-care plan.

Combining these four components - the body, the mind, relationships and environment - can support you in building a sustainable self-care plan that attends to both doing things you want and things that you need to do to be healthy and functional.

If you or someone you know would like to explore the ways that Growth & Wellness Therapy Centre can help you on your journey, please contact our intake and administration team to set up a free consultation with one or more of our clinicians. A number of our clinicians, including Vaveena, can support you in building a self-care plan that works for you, whether that includes bubble baths or not.

About the Author

Vaveena Somaskantharajah, Registered Psychotherapist (Qualifying) is an individual and child therapist at The Growth & Wellness Therapy Centre providing support for a variety of issues including anxiety, trauma, stress and burnout, ADHD and more.