It's easy to fall into the trap of thinking that self-care is selfish or self-indulgent. But that's not the case. Taking care of yourself is essential for maintaining good health, performing well at work, and being there for others when they need you. Practicing self-care is a way to ensure that you have the energy and focus you need to tackle all of the tasks on your to-do list. So don't feel guilty about taking time for yourself - staying healthy and happy is important.
With life's constant stress and pressure, it can be easy to forget to care for ourselves. However, self-care practices are essential for our mental well-being. They can help us feel more relaxed, focused, and energized.
Sometimes, this can be easier said than done, and that's okay. Our goal here is to take it one day at a time.
Many organizations and researchers define self-care from a health-oriented perspective. The World Health Organization describes self-care as: "the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker."
What are some common practices of Self-care?
Relaxation techniques such as deep breathing, meditation, and yoga can be helpful for our mental well-being.
A helpful breathing technique is known as the 4-7-8 technique.
The 4-7-8 breathing technique is a breathing pattern developed by Dr. Andrew Weil. This technique is rooted in an ancient practice called pranayama, which enables practitioners to have better control over their breathing.
How does the 4-7-8 breathing technique work?
Breathing techniques aim to induce deep relaxation in the body. By following specific patterns, such as holding the breath for a particular period, these techniques help the body replenish its oxygen levels. Techniques like 4-7-8 can provide an oxygen boost to your organs and tissues, starting from the lungs and spreading outward.
When stressed, our body's fight-or-flight response can make sleeping difficult. However, relaxation practices can help restore balance and regulate this response. If you're struggling with sleeplessness due to anxiety or worries, the 4-7-8 technique can be helpful. It can calm your nerves and soothe a racing heart by focusing on regulating your breath. Some even consider it a natural tranquilizer for the nervous system.
How to do it
If you want to try 4-7-8 breathing, ensure you're sitting or lying in a comfortable spot. To get ready, put the tip of your tongue behind your top front teeth on the roof of your mouth. You'll need to keep it there the whole time you're practicing. Keeping your tongue from moving when you exhale can be tricky, so be patient. Some people find it easier to exhale during 4-7-8 breathing if they purse their lips.
Here are the steps you should follow:
To begin, open your mouth and exhale completely, making a whooshing sound. Then, close your lips and inhale silently through your nose while counting to four in your head. Hold your breath for seven seconds. Next, exhale again through your mouth for eight seconds, making a whooshing sound. Repeat this cycle for a total of four times.
Techniques such as the 4-7-8 method are a simple and accessible form of self-care that can be helpful in stress reduction by activating the body's relaxation response, which helps counteract the physiological and psychological effects of stress. By calming the mind and body, these techniques can reduce stress hormones like cortisol and promote calm relaxation and emotional regulation. Practicing this technique and similar others allows you to focus on the present moment, which can help develop a greater awareness of your emotions, allowing them to respond to them more constructively and adaptively.
Relaxation techniques such as deep breathing, meditation, and yoga can be helpful for our mental well-being. These practices can help us reduce stress and anxiety and promote a sense of calm and relaxation. We can create a more peaceful and balanced life by incorporating these techniques into our daily routines.
It's important to note that relaxation techniques may work differently for each individual, and it's best to explore different styles and find what works for you. It's also worth noting that while these techniques can be helpful, they may not be a substitute for professional help. If you're struggling with your mental health, seeking support from a mental health professional is always recommended.
Self-care practices are essential for our mental well-being. By incorporating simple changes into our daily routine, we can improve our mental health and live a more balanced and fulfilling life. Remember to prioritize your mental health and make self-care a priority in your daily life.; that is what matters. I am so proud of how far you have come.