September is Self-Care Awareness Month. Here are 6 simple ways to practice it.

Massages. Meditation. Setting boundaries. Sleeping in. Self-care can mean a million different things to different people, but however you define it, there’s apparently no better time to practice it. Amid the back-to-school mayhem and general chaos that is life in 2020, you might have overlooked an important calendar alert: September is Self-Care Awareness Month, which was founded in 2017 by the group Evolve to Live.

Defined as “the act of attending to one’s physical or mental health, generally without medical or other professional consultation,” or “the products or practices used to comfort or soothe oneself,” self-care has been a buzzword in recent years thanks to an explosion of interest in the wellness industry. But with many folks under intense strain due to the pandemic, it’s become less of an indulgence and more of a necessity.

1. Add Structure to your Daily Life

We really thrive when we have routine,” says Dr. Jen Hartstein, a family psychologist and author said in an interview with Yahoo Life. “So create a great morning routine, create a solid bedtime routine. This also includes taking time off from work, so your brain has time to recharge and relax.”

2. Acknowledge and Celebrate your Successes

Next, Dr. Hartstein advises acknowledging and celebrating our successes, even if it’s simply surviving another stressful workday. That can mean giving yourself a big pep talk — “cheerlead yourself on” and “pull out your internal pom-poms,” says Hartstein — or indulging in a physical reward, such as a weekly take-out meal or, yes, a mani-pedi.

3. Practice Self-Compassion and Gratitude

Self-compassion and gratitude also key. “We often are our own worst critics,” says Hartstein. “And at this time, there is enough going on around us. Be kind — not only to others but, most importantly, to yourself … Give yourself a break.”

4. Go Outside for a Walk

This is also a good time to clear those dust bunnies off your yoga mat, or even just head out for a brisk walk and explore the outdoors (even if that’s your neighborhood or a nearby park). Hartstein notes that physical activity isn’t just good for the body; research shows it releases feel-good sensations and can have a meditative effect that helps ward off low feelings.

5. Meditate

Speaking of meditation, this ancient practice has been around for thousands of years because it works.  If you don’t know how to start, why not try an app?  Headspace has been around since 2006, and the app prides itself on research-based, guided meditation methods. It’s partnered with more than 35 prestigious institutions, like New York University and University of Southern California, to continue to improve features with studies on stress and focus.

Rooted in Buddhist meditation, the app focuses on using some of the quintessential meditation teachings to apply to everyday life. It works on making meditation a long-term goal by helping users find time to schedule it into their everyday lives. The app starts with the basics over the first 10 days, explaining the concept of meditation, and then helps users dive into the experience more deeply.

What may be the most appealing part of Headspace right now is that it’s offering free membership for users who are unemployed during COVID-19.

6. Don’t be afraid to say, “No”

Lastly, she advocates saying “no” when necessary — and without guilt. “You do not owe anybody an explanation, you do not need to sit in any guilt,” Hartstein says, adding, “If other people are upset, that’s their problem. You’re taking care of what you need, and that’s OK.”

“Too often, we take on more than we can manage,” says Dr. Rheeda Walker, a psychologist and professor at the University of Houston. “There are situations that are out of our control, as in the case of caring for a sick loved one or managing one’s own chronic illness. However, declining involvement in an optional work project is self-care. Declining a leadership position in a community organization when one is already overwhelmed with working from home while managing young children is self-care. Spending time with supportive friends on a virtual happy hour is self-care.”

Hartstein adds that many people convince themselves that practicing self-care is “selfish,” but says it’s “really the opposite. If we aren’t taking care of ourselves and putting the oxygen mask on ourselves first, we cannot take care of anybody else,” she says.

—
Photo Credit:  PKpix / Shutterstock.com