After two years of pandemic and war, many of us are entering 2023 on edge. Many may have lost faith in the world or the system – but what about faith in ourselves? When was the last time you were compassionate to yourself after everything you’ve been through? Many of us forget this (at least, I know I do!).
However, self-love is an essential foundation for healthy relationships with others. This is the key to setting healthy boundaries, communicating effectively, and making decisions in your best interests. Note that self-love is not the same as ego or self-centeredness but rather a balance of self-acceptance and self-improvement.
There are many ways to take care of yourself. Here are a few ideas if you’re not used to it:
Get enough sleep
Experts say you should sleep between 7-9 hours each night. If you’re having trouble reaching that goal, I get it. What you CAN do is at least make sure that the few hours you get are high-quality; here are a few tips that may help:
- Maintain a regular bedtime and wake-up time.
- Take a warm bath or read a book before bed to relax.
- Avoid devices before bed: Blue light from displays might interrupt your sleep-wake cycle.
- Caffeine and alcohol may disrupt sleep.
- Frequent exercise helps you sleep better and more quickly.
- Deep breathing, gradual muscle relaxation, and meditation may help you relax and sleep.
If these techniques don’t work, you might want to speak to your doctor about sleep aids or other therapies. Remember: asking for help is never a sign of weakness!
Eat a healthy diet
Your eating philosophy should be “New Year, new me.” If you’ve been eating unhealthy treats all through 2022, it’s time to make a change for the better. Trust me, your mind and body will thank you! Choose healthy foods and try not to eat too much junk food or drink too many sugary drinks.
Don’t know how to break the cycle of sugar highs and lows? Here are some starting points:
- Eat a variety of foods. It’s time to find out how good fruits, vegetables, whole grains, and lean proteins can taste. These foods have all the vitamins and minerals your body needs.
- Choose unprocessed foods: Try to eat more fresh fruits and vegetables, whole grains, lean proteins and less processed foods.
- Cut down on added sugars and bad fats: Choose foods and drinks that don’t have too much-added sugar or unhealthy fats like saturated and trans fats.
- Take in a lot of water: Getting enough water can help you.
- Don’t skip meals: If you skip meals, you might eat too much later in the day. Instead, try to eat balanced meals at regular times throughout the day.
- Consider supplements: If you can’t get all the nutrients you need from what you eat, you might want to take supplements, but talk to your doctor first.
ATTENTION! Food safety is essential. Make sure to wash your hands and surfaces and cook food at the right temperatures to lower your risk of getting sick from food.
Exercise regularly
The official recommendations are to get at least 150 minutes per week of moderate exercise or 75 minutes of vigorous exercise. Now, I know this may seem impossible for those with a sedentary lifestyle. However, exercise doesn’t mean running a marathon or lifting weights!
Here are some enjoyable ways to work exercise into your daily life:
- Set realistic goals: Start with small goals you can reach and work your way up as you improve.
- Be responsible: Plan when and where you’ll work out to keep yourself accountable.
- Socialize: Find a workout partner or join a class to keep yourself motivated and answerable.
- Embrace variety: Try different kinds of exercise to give your body new challenges and avoid boredom.
- Take breaks: If you’re in pain or uncomfortable, stop what you’re doing and take a break.
Stay hydrated
Part of taking care of yourself is making sure you drink enough water. Here are some ideas on how to stay hydrated:
- Aim for at least 8 cups (64 ounces) of water daily.
- Bring a bottle of water: Keep a water bottle with you all day so you can sip from it when you need to.
- Eat foods high in water: Watermelon, strawberries, cucumbers, and tomatoes can keep you hydrated throughout the day.
- Avoid dehydrating beverages: Alcohol and coffee can both make you lose water so it’s best to consume those in moderation.
- Pay attention to how your body feels. You may be dehydrated if you’re tired, have muscle cramps, or feel dizzy.
Of course, we all need extra hydration during hot summer days. Make sure to get extra water on the go based on the temperature outside!
Take breaks
Make sure to take breaks from work and other responsibilities and do something you enjoy.
Taking breaks is an important part of taking care of yourself. Here are a few tips for taking breaks:
- Make time for breaks: Schedule regular intervals into your day to give yourself time to rest and recharge.
- Step away from screens: Take breaks from screens to give your eyes and mind a rest.
- Get some fresh air: Go outside for a few minutes to clear your head and get some fresh air.
- Do something enjoyable: Use your breaks to do something you enjoy, such as reading a book or walking.
- Take breaks from work: Take breaks from work to prevent burnout and maintain your productivity.
- Disconnect: Step away from your phone and other electronic devices to give yourself a break from constant connectivity.
- Take vacation time: Use your vacation time to truly disconnect and relax.
Connect with others
Self-care frequently involves sleeping, eating well, and exercising. While those things definitely matter, socializing as self-care is also vital for a happy, healthy life.
Socializing improves mental and emotional health. Here are five self-care strategies for socializing:
- Prioritize socializing: Schedule it like other self-care tasks. Join a club or meet pals for coffee.
- Reach out to loved ones if you’re lonely: A quick call or text might improve your mood.
- Volunteering in your community lets you give back and meet others who share your beliefs and interests.
- Joining a reading club, art class, or dancing organization is an organized approach to meeting new people and making friends.
- Accept technology: Face-to-face encounters are best, but technology may help you socialize. Join forums or video chat with distant family.
Take care of your mental health
If you’re an American over 50, mental health self-care is crucial. Retirement, physical constraints, and the death of loved ones may affect mental health as we age. Prioritizing mental health helps you overcome these problems and live a more fulfilled life. Five mental health tips:
- Relax and meditate. Meditation, deep breathing, and yoga relieve stress and improve well-being.
- Be active. Exercise improves mood, anxiety, and mental health. Walk, join a gym, or play a sport.
- Maintain social relationships. Socializing with loved ones may boost your mood, support you, and lessen loneliness. To meet new people, contact old friends, or join a community organization.
- Rest. Sleep deprivation may cause melancholy and anxiety. Maintain a 7-8-hour sleep schedule.
- Consult a professional. Get mental health care if you’re suffering. Counseling may help with many mental health issues.
Mental health treatment is necessary to self-care, not selfish. Prioritizing mental health can help you face life’s problems and enjoy your senior years. You deserve self-care and mental wellness.
Set boundaries
Our duties and demands increase as we age, which might stress us out. Set limits. Our boundaries defend our mental, emotional, and physical health. Five ways to set healthy boundaries:
- Establish your limits: Consider what drains your energy and causes tension. This helps you define limits.
- Share your boundaries: After identifying your limitations, politely convey them to others. Saying “no” or stating your preferences may do this.
- Self-compassion: Establishing limits might be difficult if you’re accustomed to prioritizing others. This procedure requires self-compassion.
- Get support: If you’re having trouble setting and maintaining boundaries, talk to a trusted friend, family member, or mental health professional.
Establishing limits reduces stress and prioritizes your well-being. It’s unpleasant at first but necessary for successful relationships and a balanced existence. Boundaries provide you with control and autonomy, improving mental and physical wellness.
Seek professional help when needed
As we age, we may confront new issues that are hard to handle alone. Asking for expert support may help us prioritize our health, loss, or mental well-being. Five starting tips:
- Normalize getting professional aid: Professional help is a show of strength, not weakness. It’s daring and gutsy to improve your life and well-being.
- Do Research: Therapists, life coaches, and medical experts may assist with various issues. Find a solid match by researching your possibilities.
- Be Honest: Tell a professional about your worries and challenges. They can better treat or assist you.
- Establish Objectives: With your professional, develop clear, realistic goals to assist you in making life improvements.
Eventually, follow your professional’s advice and make modifications. This may require trying new methods, addressing challenging emotions, or taking prescription medications.
Professional assistance helps you to prioritize your well-being and obtain the support you need to overcome problems and prosper. Professionals can help you learn new skills, increase resilience, and enhance your life.
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