Therapy and Fitness Centre
Self Care Week is an annual national awareness week that focuses on embedding support for self-care across communities, families and generations.
The theme is 'Mind & Body'. The Self Care Forum has been organising Self Care Week since 2011.
The Therapy and Fitness Centre in Leamington Spa has come up with 10 top tips to help your Self Care Awareness.
Eat Healthy.
You only have to make simple, conscious changes to your diet to make it healthy. Start with cooking your meals and sauces rather than buying ready made meals. Tomato passata with garlic, oregano and basil makes the perfect pasta sauce rather than buying a ready made one that also contains added salt and sugar! Aim for a variety of colours on your plate, reduce your sugar intake and increase fibre. Limit your cappuccinos and lattes to weekly treats not daily.
Get Plenty of Sleep.
Good sleep improves your brain performance, mood and health. You should aim between 7 and 9 hours a night. Avoid technology and read a book to tire your eyes and brain. Keep your bedroom cool and ventilated as this will help you sleep better.
Enjoy the Outdoors.
Spending time outdoors is so important for our overall health. Studies show that being outside in nature is relaxing; reducing our stress, cortisol levels, muscle tension and heart rates, especially when doing activities like walking and biking.
Connect With Others.
Social connection is so important for us especially when we are now living in a time of social disconnection. Being with others can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and actually improve our immune systems. Make sure you find people who connect with you in a positive way.
Manage Your Stress.
The 333 rule can help you here. Observe three things you can see, three things you can hear and three things you can touch. This is a great grounding technique — a coping skill to manage intense emotions by steering the mind away from anxiety and stress and towards the present moment.
Set Daily Goals.
Among the biggest benefits of setting goals in life is that you get more clarity on what you are looking to achieve, better direction, greater focus, as well as increased productivity, motivation, and confidence. Setting goals helps you establish your priorities so you can take better action. Remember to keep these ‘SMART’
Stay Hydrated.
Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves your sleep quality, cognition, and mood.
Get Regular Exercise.
Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and happier life. Exercise can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes and cancer, and lower your risk of early death by up to 30%
Focus on the Positive.
Positive thinking just means that you approach unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst. When you are in an unpleasant situation then focus on the positives. Positive thinking helps with stress management and can even improve your health.
Pamper Yourself.
Pampering yourself is not selfish or indulgent. It's an essential part of self-care that can have a positive impact on your mental health and overall well-being. We’ve all heard the saying ‘you can’t pour from an empty cup’. Well, taking the time to pamper yourself can reduce stress, improve self-esteem, enhance your mood, promote better sleep, and provide time for self-reflection. So whether its a pedicure, a shave in the local barbers or a massage remember you are looking after your self care and not being selfish!
