Whether you’re struggling with a chronic condition, recovering from an injury or just want to feel happier and more energized, creating a self-care routine that fits your needs can be challenging. Luckily, there are plenty of small changes you can make each day that will go a long way. Self-care isn’t just about taking care of your body; it’s also about caring for your mind, your emotions and your relationships. By investing a little bit of time and energy into creating a self-care ritual for body and mind, you’ll find that you feel more refreshed and ready to take on the world each day. Here’s how you can create a self-care ritual for body and mind.
Self-Care Tips
- Start small
Don’t feel overwhelmed by this process. Begin with a few small, easy-to-implement changes every day until you have established a routine that works for you. If it seems like too much work, start with just one change at a time.
- Do something physical
Physical activity is essential for your mental and physical health and should be incorporated in even the busiest of days. This can be as simple as taking a walk outside or going for a run. It could also be as involved as going to the gym or playing in a sports team.
- Cut out bad habits
A major part of creating self-care rituals for body and mind is cutting out bad habits like drinking too much alcohol or watching too much TV. If these things are problematic for you, make sure you have healthy alternatives in place before you start changing your routine.
Journal
First, write in your journal every day. Journaling is a great way to get in touch with your feelings and thoughts, and can be especially useful when you’re feeling overwhelmed or unable to focus. You might find that writing down your thoughts offers a different perspective and helps you process emotions more effectively. When you start your morning, try writing in a journal to help clear your head. This is a great way to focus on the positive aspects of your day and get out of any negative thoughts.
Additionally, journaling about what happened during the day can help you identify patterns in your behavior and triggers for stress or anxiety. If you notice yourself getting stressed out after certain events at work or school, try writing about what happened during each situation so that you can better understand how they affect you. If you have time in the evening, take time to write about what happened that day or what you’re grateful for. When you write these things down, it will be easier to keep them in mind throughout the day as a reminder that everything is going well and that there are many good things happening.
Use the affirmation cards included in our self care kits and essential oil sets as support for journaling prompts.
Meditate
Meditation is a great way to take care of your mind and body. This can be as simple as sitting down for a few minutes each day to clear the clutter in your thoughts, or it can be more like a daily practice. It doesn’t take much time, but you will notice the effects on your overall well-being immediately. We highly recommend Yoga Nidra, a form of meditation which incorporates the use of intention. This powerful form of 'sleep meditation' increases dopamine and seratonin in the brain and allows your body to come to complete rest. 3Harmony offers a variety of Yoga Nidra's pre-recorded with different purposes and intentions, but we can also work with you to customize a Yoga Nidra based on your current life situation and needs.
Practice Breathing Exercises
Breathing exercises are a simple way to work on your mind and body. They can help you feel calmer, reduce stress and anxiety symptoms in the short-term, and also keep your brain sharp as you age. There’s no need to buy an expensive device or learn how to meditate from a book. Just take a few minutes each day to practice breathing exercises. Stay tuned for specific articles on breathing exercises and helpful videos which show you how.
Walk It Out
Walking is one of the best forms of exercise. Hitting the pavement, even if it’s just for a few minutes, can improve mood and help you to sleep better at night. In fact, many studies suggest that walking has positive effects on mental health, which can translate into increased productivity and lower levels of stress.
Plan a Self-Care Retreat
Many people find that self-care becomes more difficult when they are constantly in the midst of their daily routine. Planning a self-care retreat can help you get some much needed R&R. The time away from your regular routine will allow you to reconnect with yourself and begin to feel empowered again.
Planning a self-care retreat doesn’t have to be expensive or complicated. If you live in an area that’s close to nature, consider going on a camping trip or hiking excursion. Alternatively, plan a day of pampering at home by taking an afternoon nap or scheduling a spa day for yourself.
Finally, planning a self-care retreat doesn’t mean that you have to stay away from social media or technology for the duration of your retreat. You can still check in on your social media accounts and check email periodically on your phone during your time away from work or other responsibilities.
Make a Self-Care List
Before you start your self-care routine, it’s important to create a list of goals or intentions for each day. This will help you focus on what you want to achieve and set realistic expectations for yourself. Then, when you take action on those intentions, it will be easier to keep track of what needs to happen and what you have accomplished. The first step is to develop a list of things that make up your daily self-care routine. Start with the big picture, like bathing or showering in the morning, going for a walk or doing yoga in the afternoon, then break down those activities into smaller areas of focus and work towards them.
Do Something Different
Do something different each day that you typically don’t do. If you’re struggling to think of ideas, try changing up your routine by doing a new activity or spending more time with friends and family.
Conclusion
Taking care of your body and mind is an essential part of self-care. There is no right moment to begin but we support you to make it easier with our self care kits focused on specific topics which are important for your life harmony and balance.