Taking care of yourself is helpful in fighting stress and increasing your overall well-being. It is especially important when you have to cope with numerous responsibilities every day, such as caring for a loved one, going to school or doing a stressful job. A good way to take care of yourself is to learn what your mental, physical, and professional needs are. Knowing how to recognize your needs and prioritize yourself when needed will allow you to more effectively address not only your needs, but also those of the people around you.
Steps
Part 1 of 4: Taking Care of Your Mental Wellbeing
Step 1. Keep stress under control
Do your best to manage and reduce the stress in your life. Sources of stress can include being very busy with work, school, or caring for a loved one. Identify which things you can control, such as how you react to stress. Using relaxation techniques is a great way to feel more energized and motivated, thereby also becoming more productive. Some simple practices for relieving stress are:
- Meditate or pray every morning for 5-30 minutes.
- Close your eyes and use your imagination to build a calm and comfortable scenario in your mind, trying to perceive it as real as possible through all the senses. Visualize a place that arouses positive and relaxing emotions in you.
- Use the progressive muscle relaxation technique, contracting and relaxing all the muscles of the body alternately.
- Do deep breathing exercises.
- Try doing tai chi or yoga.
- Keep a diary.
- Take a warm shower or bath.
Step 2. Surround yourself with people who are willing to offer you their support
Spend time with friends, family, or anyone who can make you feel good about yourself. Hang out with those who are able to respect your needs and boundaries. Make sure the people you spend your time with are caring, trustworthy, and motivate you to achieve your goals. Avoid those who tend to discredit you, make you angry or drain all your energy.
Step 3. Find time for recreation
It's important to find time to laugh and have fun, especially when you're stressed out. Remember to plan several recreational activities, preferably in the company of positive and witty people. Here are some helpful hints:
- Spend a night out with your partner or friends once a week.
- Reread your favorite book.
- It's about your favorite movie.
- Find a hobby you enjoy.
- Listen to relaxing music.
- Buy an adult coloring book.
Step 4. Consider getting help from a therapist
Recognize times when you feel overwhelmed by stress and don't be afraid to go to an expert. Feeling the need to let off steam with someone doesn't make you weak - it makes you human. Try to find someone with whom you can make an emotional connection and who can inspire confidence. If you are unable to forge an understanding with the therapist, the interviews will not be beneficial. Getting help from a psychotherapist is an effective way to take care of yourself because:
- It provides you with a safe place to analyze and express your emotions.
- It helps you better manage stressors and everyday worries.
- It allows you to get an objective opinion.
- It motivates you to live a better life.
Step 5. Use positive affirmations
Motivate yourself and give yourself strength by repeating yourself phrases that will help you change your life for the better. Try to make happy, powerful, personal, and accurate sentences every day. Some examples you can try are:
- "I can do it".
- "I believe in myself".
- "I love and accept myself".
- "I'm doing my best".
- "All evil is transient".
Part 2 of 4: Taking Care of Your Physical Wellbeing
Step 1. Exercise regularly
Physical activity brings countless benefits and can also be done within the walls of the home. Exercise for at least 30 minutes a day, even just in 10-minute intervals. If you are unable to exercise daily, at least try to stay active most days of the week. You can choose the activity that you find most interesting and fun. To avoid getting bored, do a lot of different things. For example you can:
- Walking with your dog.
- Unleash yourself to the rhythm of music within the walls of the house.
- Gardening.
- Sign up for a class you enjoy at the gym.
- Do stretching or yoga.
Step 2. Eat right
Foods that are good for your health help keep you energetic, healthy and happy. When you're overworked, planning and preparing healthy meals can be challenging. Remember, however, that comfortable foods to eat when in a hurry drain your energy rather than provide it, and often cause you to feel unwell. Here are some tips to improve your diet and consequently your physical well-being:
- Prefer whole grains.
- Eat more dark green vegetables.
- Eat a wide variety of fresh or frozen fruit.
- Prefer low-fat or fat-free dairy products.
- Try a wide variety of lean protein sources.
- Eat at regular times.
Step 3. Provide the body with the right amount of rest
It is very important to get enough sleep every night. Most people need around 7-9 hours of sleep to feel fit the next day. Often, when you are stressed or burdened with a lot of work, school or personal commitments, it is not easy to go to sleep and wake up at regular times. Follow these tips:
- Decide what time you want to go to bed and try to stick to the plan.
- Eliminate any possible distractions from the bedroom, such as the television.
- Use an app that helps you track your exercise, food, and sleep quality on a daily basis (like Fitbit).
- Make the bedroom a relaxing and pleasant place, for example with clean sheets, soft lighting and comfortable pajamas.
Step 4. Monitor your physical health
Another way to take care of your physical well-being is to keep an eye on your health. When you are sick, take a break from school or work. Schedule of routine checkups with the doctor. Make sure you take the medications he prescribes precisely and regularly.
Appreciate every gesture your body makes. Remember that it is constantly running to keep you alive, so do your best to keep it healthy. Pay attention to the physical sensations it gives you and know when it needs attention
Step 5. Go on vacation
Take a break from everyday tasks. By "vacation" we don't just mean the classic summer beach holiday, which can be stressful and expensive. A vacation can also be a short relaxing break lasting one or two days (once a week or a month) or perhaps an hour daily to spend in peace doing what you prefer. Find a place, inside or outside the walls of your home, where you feel comfortable.
If you have the opportunity to go on a trip, make sure the schedule is not too busy so as not to risk further stress. Don't organize too many activities, or you will end up feeling more exhausted than you left
Step 6. Spend some time pampering
Physical contact reassures you, calms you and reduces stress. Hug a friend or cuddle or hold your partner by the hand. Don't neglect your sex life.
Part 3 of 4: Taking Care of Your Professional Wellbeing
Step 1. Schedule several breaks at regular times
From time to time, step away from your desk to take a walk and clear your mind of worries. Don't wait for lunch to recharge your batteries, get up to stretch your muscles or chat briefly with colleagues. Also remember to drink a glass of water often.
Step 2. Make the workplace pleasant
Try to create an atmosphere that keeps you calm, productive and motivated. Working in a comfortable environment reduces the stress load and improves performance. Here are some suggestions:
- Decorate your room or workplace with plants.
- Keep your desk tidy.
- Use a comfortable and functional chair.
- Isolate yourself from distractions by using earplugs.
- Sit next to a window to enjoy natural light.
Step 3. Recognize when it's time to bargain
To make work more enjoyable and reduce stress, it is important to understand when it is time to negotiate and when it is best to ask for help; this way you will feel more confident and capable. Don't be afraid to step up if you feel like you deserve a raise or promotion. Don't be afraid to ask a colleague, supervisor, or client for help. Embrace every opportunity to learn, confront, or take control.
Step 4. Don't bring work home
To reduce stress and maintain the correct balance between personal and work life, you should avoid taking work home. In addition to physical work, try to leave the related thoughts and worries in the office as well.
Even if you work from home, plan specific times for work commitments and don't let them interfere with your personal life. For example, avoid checking emails or answering the phone after 5pm, even though you may technically be available. Also make sure that the workspace is separate from the others
Part 4 of 4: Improving the Approach with Your Wellbeing
Step 1. Put your needs first
Prioritizing your needs is not the same as being selfish. Conversely, you will be able to help others much better after focusing on your physical and mental well-being.
Step 2. Get help when needed
Sometimes you may find it difficult to ask for or accept support from others, even when you really need it. However, when you are feeling stressed and facing multiple responsibilities, pretending to do everything on your own will make you feel even worse. Get help from friends or family members. To find the courage to ask others for help, try:
- Make a list of the things you need someone's help for.
- Define your requests specifically, avoiding belittling them.
- Take other people's skills and interests into consideration.
Step 3. Learn to say "no" and set boundaries
It is not possible to always be available to help anyone, you are a human being and as such you can only do a certain number of things at a time. Practice saying "no" when you can't take on other responsibilities and saying "yes" when the opportunity arises to have fun and spend quality time with other people.
Remember not to apologize when you have to say "no". We often take on too many worries. Don't feel like you have to apologize when you turn down a burdensome assignment that could compromise your well-being
Step 4. Learn to manage time better
To be less stressed and more productive, it is essential that you know how to plan and use your time effectively. It is important to maintain the correct balance between the various areas of your life to take care of yourself in the best possible way. Here are some helpful tips:
- Create to-do lists.
- Plan your daily schedule in advance by including professional and personal activities.
- Set specific and realistic goals.
- Stop procrastinating.
- Create a morning ritual that helps you start the day right.
Advice
- You may feel guilty every time you take time to yourself. Get these negative thoughts out of your mind! Meeting your needs is essential to be able to feel happy and satisfied.
- Keep a gratitude journal. It is scientifically proven that thinking about 10 things you feel grateful for every day has multiple benefits, including making you feel happier.
