What is self-care?
Self-care is the act of caring for yourself and making a conscious effort to do things you enjoy and will benefit from. It’s about being aware of your health, identifying your needs and taking steps to meet them.
It sounds simple, looking after yourself – after all, don’t you do that every day? But self-care can be more than eating, drinking and showering. It can be whatever you need it to be, but you have to listen to your body to truly understand what it wants.
The 7 pillars of self-care
To help break this down, the International Self-Care Foundation has set out a framework called 'the seven pillars of self-care'. These are:
- Knowledge and health literacy.
- Mental well-being, self-awareness and agency.
- Physical activity.
- Healthy eating.
- Risk avoidance and mitigation.
- Good hygiene.
- Rational and responsible use of products and services.
The seven pillars can be a helpful way to think about different areas of self-care and identify any areas you may want to give more attention to.
In this video, Kat Nicholls, our Brand and Integrity Manager, shares the seven pillars of self-care and some tips if these are areas you're working on.
Ways to practice self-care
While self-care can be totally individual, there are lots of activities that fall under the self-care umbrella, such as meditation, exercise and maybe a night in with your favourite film. It depends on what you need.
You might be able to relax and recharge in the short term by spending a weekend with friends and family. Other times, you may find that your mental and physical well-being need more attention over the longer term.
It can be difficult to know what falls under self-care and whether you are caring for yourself, or thinking it’s what you should be doing. Take time to think about what may help you – what do you want to do? What will allow you to rest and refocus? Here are some tips that you may find helpful.
Spend time alone
Not all of us like it, but spending time alone can give you some much-needed quiet time. It’s often the only time you can hear your own thoughts and reflect on your feelings.
You may know what helps you to relax, like sitting down with a cup of tea and your favourite book, going for a dog walk, or having a long, warm bath.
Making time to switch off and rest can give you space to recharge and may help you feel more focused when you return to your usual activities.
Nourish your social life
Connection with other people can also be an important part of self-care. Spending time with people you trust may help you feel supported and connected.
Try to spend time with your friends and family if you can – whether it's a big day out, a coffee date, or a quick phone call.
Feeling disconnected from others can sometimes lead to feelings of isolation, but there are different ways to make connections. Look in your local area for organisations such as book clubs, workout classes, or even volunteering to meet new people.
Set boundaries
The modern world asks a lot of us, with our careers, family and responsibilities, and it demands much of our time and energy. This has become expected of us, and we may be criticised for saying no to these demands – we may even criticise ourselves.
However, it’s important to know it’s not selfish to say no sometimes. Learning to say no without guilt can be empowering. Setting boundaries can help protect the time and energy you need to rest and recharge, while also caring for your loved ones and managing other areas of your life.
Knowing when to say no, and not being wracked with guilt afterwards, isn't always easy. You may worry you’ve let people down, but an important part of self-care is knowing when to step back and when to reach out for help.
Counselling may be able to help you work through these difficulties, explore healthy boundaries and recognise when you may need a break.
Look after your physical health
Your physical health is just as important as mental health, and often the two go hand in hand. If you’re looking to introduce self-care into your lifestyle, take some time to look into your diet, activity levels and sleeping habits. When we're busy or feeling stressed, looking after our physical health can sometimes become more difficult.
It can be helpful to consider whether you're getting enough sleep and rest. If you’re going through a difficult time, sleep gives your body the chance to rest and your mind the time to process your day.
What and when you eat can also affect how you feel. Eating a balanced diet and staying active can support your physical health and mental well-being.
If you're considering significant lifestyle changes, you may want to speak to an appropriate health professional, as everyone's needs are different.
Talk about your feelings
If you’re finding it hard to cope, talking to others can offer a sense of relief. As alone as you may feel, there are people who care about you and support is available. Perhaps ask a friend to join you on a walk and ask if they’re OK to talk.
It’s so easy to keep your worries to yourself, and a part of self-care is not allowing yourself to go through the journey alone. Self-care is about you and your health – if you need a helping hand, that’s OK.
If you’re going through a difficult time but don’t feel comfortable talking to a friend or family member, consider joining a local support group and speaking to people who understand how you’re feeling, or try online support.
Alternatively, you can contact Samaritans. They’re available 24/7, and you can call them for free on 116 123.
Working with a counsellor
While self-care is about caring for yourself, accepting help when it’s needed is a big part of self-management. If you’re stressed, unwell or experiencing a mental health problem, you may find it helpful to have support from someone else.
Counselling can help us understand how to take care of ourselves. A counsellor can offer a supportive space to explore what's affecting you, develop ways to manage stress and consider how you can make more time for your own needs.
As children, we’re taught to look after ourselves, from physical actions, like brushing our teeth daily and going to bed early, to learning how to talk about our feelings and resting when unwell. As adults, why should this be any different?
If life feels particularly busy or demanding and you're finding it difficult to prioritise your well-being, remember that change is possible. Giving yourself time isn’t selfish in any way – it’s caring for your mind and body.
If you’d like support with prioritising your well-being, you can use our search tool to find a counsellor who’s right for you.
