Written by Jade McKee (Clean Health Online Master Coach)
When life gets busy it can be easy forget to take care of yourself. Work can be stressful with strict deadlines to meet, on top of family commitments, and personal goals you are working overtime to achieve. You can be so focused on the end result that you don’t notice just how exhausted you are… Until burn-out kicks in.
This is where self-care comes into play.
Self-care refers to supporting your physical, mental, and emotional health through activities or practices that you put in place. These don’t have to be over-the-top, or cost you a thing – some are nothing more than a few moments of your time each day. In turn – they can help to keep you happy and healthy, while managing your stress levels and preventing burnout.
Give these self-care tips a try:
Take a moment to stop and reset
The first step towards prioritising self care can be as easy as taking a few moments each day to pause. Take a few slow, deep breaths – being aware of your thoughts, your feelings, and the world around you. Try to incorporate these mindful moments throughout your busy day as a way to stop and reset. If you find you forget – be proactive and schedule reminders into your calendar over the week!
Prioritize relaxation and sleep
Technology has become so integrated with our lives, it can be hard to switch it off. But be aware – the blue light emitted by your phone and tablet can have a negative impact on your sleep by impairing melatonin production.
To help prevent this, try to reduce your use of technology in the hour before bed, and instead use this time to focus on relaxation. Whether it be a warm bath, reading a book, or listening to a podcast – find what works for YOU to help with the shift from a sympathetic to a parasympathetic state, in preparation for sleep each night.
At the end of each day, take the time to write down three things that happened over the day that you are thankful or grateful for. Studies have shown that benefits to practicing gratitude include improved happiness and mood, increased satisfaction with life, better sleep, and less chance of experiencing burnout (1).
Take the time to exercise
Whether is be getting outside for a walk on your lunch break, or a session in the gym – taking the time to exercise is going to have a positive impact on both your physical and mental health.
Studies (2) have shown that exercise has a positive impact on mental health through:
- Improving cognitive function
- Improving self esteem
- Decreasing negative mood
- Decreasing anxiety
- Decreasing depression
Prioritize your nutrition
A busy schedule can often result in poor nutrition choices, as you place the needs of others ahead of yourself. By prioritizing your own nutrition as part of your self-care routine, you are not only going to feel better, but you will function better. Even if it’s simply incorporating one small change each week – like eating more protein, increasing your vegetable intake, or drinking more water each day.
Take some time away
It doesn’t need to be a lavish week long holiday – it might only just be for a day. But taking the time every now and then to get away and do something for yourself can help you to relax, recharge, and come back fresh and ready to take on a new week.
Try making your self-care a priority by implementing some of these simple, easy-to-do tips into your daily routine. Share them with your clients too, as they will benefit from them just as much as you do!
If you want the confidence to make health & fitness a priority, not just for yourself, but with others too, get qualified and enrol into our Master Coach program here.
- The Greater Good Science Center (2018 May). The science of gratitude. Greater Good Science Center at UC Berkeley. Accessed 5th November 2020. Retrieved from https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf
- Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. Accessed 5th November. Retrieved from https://doi.org/10.4088/pcc.v08n0208a
- Bard, E. 45 Simple Self-Care Practices for a Healthy Mind, Body, and Soul. Accessed 4th November 2020. Retrieved from https://tinybuddha.com/blog/45-simple-self-care-practices-for-a-healthy-mind-body-and-soul/
- Davis, T. 2018. Self-Care: 12 Ways to Take Better Care of Yourself. Accessed 5th November 2020. Retrieved from https://www.psychologytoday.com/au/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself
- Ianev, S. Top 5 Tips for Avoiding Burnout. Clean Health Fitness Institute. Accessed 4th November 2020. Retrieved from https://cleanhealth.edu.au/top-5-tips-avoiding-burnout/
- Smiling Mind. 6 self-care tips to take care of your mental health. Accessed 5th November 2020. Retrieved from https://blog.smilingmind.com.au/6-self-care-tips-to-take-care-of-your-mental-health