Self-care 101: a quick guide to giving yourself a reboot

“Have you tried turning it off and on again?”

Sound familiar? That infuriating question we’ve all been asked when our [insert tech device] malfunctions at the most inopportune moment. For me, what’s even more enraging is when it actually works. Because surely, I didn’t log a ticket, wait two-three business days, and spend hours on hold to be told that my phone/laptop/tablet just needed a little break?

Maybe that’s how we should see self-care. A period of time (sometimes minutes, sometimes more) when we try, with all our might, to take a timeout from the stresses and strife of our every day. Now, I know, the term ‘self-care’ is sometimes overused and, in some cases, misused, but when practiced genuinely, it’s a crucial aspect of maintaining our overall wellbeing.

That’s right, it’s maintenance of self. Taking consistent action to preserve or improve mental, emotional and physical health. A necessary practice to keep ourselves ticking over. A means of beating burnout. There are plenty of habits you can form to help you practise self-care. Of course, it looks different for everybody. It’s highly personal and there may be aspects you might want, or need, to focus on more. But here are a few ways you can incorporate it into your daily life:

Physical

Eating a balanced diet means getting the right nutrients to boost your immune system and support your gut health. Regular physical activity – walking, yoga, weight training – improves cardiovascular health, enhances muscle and bone strength, and boosts your mood. And forming a good sleep routine aids cognitive function, keeping you alert and productive.

Mental

Meditation and breathwork can help to ground you and bring you into the present moment, which can reduce stress and anxiety. Engaging in learning activities – like reading, crosswords, Sudoku – stimulates the mind and results in a sense of accomplishment. And taking screen and social media breaks reduces mental fatigue.

Emotional

Practicing self-compassion, particularly during difficult times is paramount to your emotional wellbeing. Journaling, whether in a fancy diary or in your notes app, can help you to reflect on, process and release emotions. Creative hobbies such as painting or writing allow for self-expression, and gardening is a therapeutic way to connect with nature.

Social

Spending quality time with loved ones fosters connection and creates the support systems that we all need. At the same time, it’s crucial you set clear boundaries – learning how to say no in both your professional and personal life protects your time and energy. And participating in community activities or volunteering provides a sense of belonging and purpose.

Spiritual

Reflecting on your life, values, and goals can help enlighten you to your inner self or a higher power. Prayer, fasting (when safe to do so), attending faith-based services or even practising gratitude can recentre you and positively shift your mindset. And getting out in nature can help you find a sense of wonder for the earth we inhabit and the universe we exist in.

Too overwhelmed with your workload to waste time on your wellbeing? Too many demands in your personal life to take proper care of yourself? I’ve said it before, and I’ll say it again- we can’t caffeinate our way out of this one. A quick call to a friend, nutritious snacks to avoid unhealthy eating habits, staying hydrated and taking short breaks to stretch – practising self-care doesn’t have to impact your busy schedule. You can incorporate it into your routine.

One thing's for sure, self-care isn’t an option; it’s an obligation – a debt you owe to your mind, body and spirit for getting you this far. You shouldn’t be lackadaisical with it. So go on, switch off, even just for a moment. Sometimes it’s all you need.