Back to Basics: Self Care 101
Discover what self care is, why is it important and how you insert it into your daily life. In between the busy days of carpooling and long hours at the office, caring for yourself, physically, emotionally and spiritually, may drop to the bottom of your priority list. It is often the first thing to go when we find ourselves in challenging situations, but taking a few moments everyday to engage in self-care may help to relieve stress and make you more productive.
“Self-care is important because we are creating an awareness of self,” said Kellie Petrou, a local mental health counselor with a private practice in Metairie called “Inspiring the Individual.” Everyone should take time to refuel and recharge so you can continue to take care of others.”
As a certified care support and addiction specialist, Petrou, tends to focus more on the emotional self. “I work with addicts,” said Petrou, who has a special understanding for addicts because she has recovered from a 14-year struggle with alcohol. “We look inside and teach the individuals to love themselves. My motto is ‘we feel and deal together so that individuals can heal.’ That is part of developing a relationship with yourself.”
In fact, a daily self-care practice has been clinically proven to reduce or eliminate stress, anxiety, and depression, as well as, improve energy, mood and physical health. When focusing on how to build your self-care plan, you may want to include these four recommendations.
#1 Pamper yourself
Whether you indulge yourself with an hour of massage, a facial or a “float,” be sure to schedule your appointment and recharge yourself back to health.
#2 Exercise regularly
In our ever-changing, fast-paced world, research has shown that adopting an exercise routine can improve your heart health, lower your blood pressure and protect against chronic diseases. Not to mention, exercise is good for weight loss, brain function and memory. Recent research suggests that adults who increase their exercise duration to at least 15 minutes per day can cut their risk of stroke by a whopping 40%.
#3 Clear out the clutter and get organized
Do you let things pile up and collect around your house? Do you have trouble throwing things away? Although you may not want to admit that you are messy, it is crucial for your health to reduce or even eliminate the clutter in your life. “Clutttered surroundings mean a cluttered mind,” said Kay Morrison, owner of the Occasional Wife, a local professional organizer in New Orleans. “When a person’s space is cluttered, they feel weighed down and stuck. But when they get their home organized, it is beneficial for their mental health, enhances their social life and can even save them money.”
#4 Seek the recommended sleep
“Sleep is an integral part of our lives,” said Mohammad Cheema, MD, who has been treating the adult and pediatric population at his private practice, the Sleep Center of New Orleans, located in Kenner since 2015.. “On the average, the National Institute of Health recommends that adults get between 7-9 hours of sleep per night. Any deviations from that may create health concerns and cause a person not to perform at their optimal capacity.”
Without the recommended hours of sleep, Dr. Cheema explained that a person can wake up groggy, agitated and feel less productive. “Sleep is built into our system,” said Dr. Cheema, President of the Louisiana Academy of Sleep Medicine. “The requirements of sleep change over time. And sleep provides the opportunity for our bodies to heal and to grow.”
What’s more, Dr. Cheema advised that having good sleep hygiene is imperative while keeping the same nightly routine. He suggested the following tips:
Relax before going to sleep in a comfortable environment. “Temperature is a big factor,” said Dr. Cheema. “The recommended temperature is between 69 and 70 degrees. If it is too hot or too cold then you will wake up 1, 2 or 3 times in the night and disturb your sleep.”
Avoid screen time. “This is a tough one for people to put down their cell phones,” he added. “Limit the cell phone usage before bed as well as, try not to watch television one half hour before bed. Read a book or do some relaxation or breathing techniques.”
Keep your Wake-up time consistent. “Going to sleep is not in our control,” Dr. Cheema emphasized. “What we do control is the time we wake up. So, consistent waking times are important. We advise a sleeping pattern of going to bed at 10 pm and waking up at 6 or 7 am. These are the things we can do for self care.”
#5 Practice Positivity
Making positive strides in your life like nature walks, daily affirmations and social interaction with friends can help fulfill the entire spectrum of self care needs. Try scheduling a playdate with some friends or writing down positive affirmations every morning. These simple acts of self care can improve your mental, emotional and physical health. Even performing daily chores like making your bed in the morning can be a labor of self care, as well as a sense of accomplishment to start your day on a positive note.
As quoted by Andre Gide, a French author and winner of the Nobel Prize in Literature, “Loving yourself isn’t vanity, it’s sanity.”
