Self-Care Tips to Help You Put Yourself First"

 Self-care: 7 tips to put yourself first 

Paying attention to your own wellbeing is important for your overall health. We speak to clinical psychologist Mina Arvanitopoulou about how to overcome the obstacles that stop you from meeting your  needs. 

If you have a heart or circulatory disease, or are a carer for someone with such an illness, it's important to pay attention to your own needs. 

 "Self-care means taking care of your physical and mental health in order to achieve and maintain a good quality of life," explains Mina Arvanitopoulou, senior clinical psychologist in the cardiology department.  at Guy's and St Thomas NHS Foundation Trust in London. But some of us neglect our needs, adds Mina. This is often because we prioritize the needs of others over our own, especially when  we are caring for someone else. 

Or we don't have  time for self-care, or we feel too guilty or tired to take care of our own needs. 

Many of us think it's selfish to take time for our  needs, and we feel guilty about doing so," Mina says. 

"But if we don't have real  time to work out, sleep, eat well and have fun, we can engage in unhealthy behaviors, such as: B. . Eating when we're irritable, and smoking or alcohol to relax." 

These unhealthy behaviors can affect not only our physical health, but also our mental health, because the body and mind are intimately connected, Mina adds. 

"Taking care of yourself isn't selfish," she says. "Self-care promotes mental and physical health, so we are actually in a much better position to take care of others if we take care of ourselves first." 

The benefits of self-care 

"If we have meaningful activities and resources that help you recover physically and mentally, it's lot  easier to face life's problems and challenges," says Mina. . If you have trouble sleeping, lifestyle changes can help.

Self-care can be anything from taking a walk every day to get away from  responsibilities for a little while to taking a year off to travel the world. 

It all depends on your role, life stage, interests, and values. 

"Ideally, you should practice self-care every day. It can take any form, as long as it supports your physical and mental health," Mina says. Support your health and wellbeing 

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1. Stay Active 

 Stay active within your  limits. That could be going for a swim or  to the gym, working out at home, going for a walk, running, or trying a new sport.  Walking in nature, such as a park or green space, can be especially therapeutic. Local parks or  community groups may offer organized walks that combine exercise with socializing. 

2. Improve your sleep habits 

 If you have trouble sleeping, lifestyle changes can help.

Having your last meal of the day earlier and avoiding caffeine and screen time in the evening may help.  A regular, calming bedtime routine, listening to relaxing music, reading,  breathing exercises, etc. can help you relax. 

 3. Practice mindfulness 

Learn to take breaks in your daily life - moments to stop "doing" and practice "being." Why not try mindfulness meditation? This involves noticing how you feel in the moment without judgment, slowing down your thoughts, and letting go of tension. 

4. Do something creative 

When we feel pressured by our daily responsibilities, it's easy to overlook creative interests and skills. Consider going back to something you loved to do when you were younger or had more time. Drawing, painting, listening to music, dancing or singing in a choir can  be relaxing and stimulating. 

And when done as a group activity, they can provide an opportunity to make new friends and develop a sense of belonging. 

5. Make time for friends and family 

 Take time to meet with friends and family, share experiences and have fun. 

If you're usually the host or feel responsible for providing food and drinks, you might consider meeting somewhere other than your home. 

You can then completely relax and enjoy the experience.

 

6. Take regular breaks 

Try not to take on too much. If you're tired, go to bed early. 

Instead of scrolling through your phone, try some relaxing activity like taking a long bath or listening to your favorite music. When working, rethink the idea that you "have to work hard" all the time. 

Take regular annual leave and sick leave when needed.

If you have caring responsibilities, arrange respite care and learn how to ask others for help. 

 

7. Try talk therapy 

You can see therapy as a lasting investment in yourself. 

Among other benefits, a therapist can help you learn  to be kind and compassionate with yourself and  help you understand what your self-care needs are and how to meet them. 

Speak to your GP about finding a local therapy service, or if you live in the UK, research yourself on the NHS website.