Building your self-care action plan
Self-care is a term we are all becoming more familiar with, but what is it really? We often associate self-care with things like spa treatments or yoga. While these are healthy activities, self-care is so much more. Self-care encompasses any action taken to enhance and sustain your physical and mental wellbeing. It's something we need to do to achieve overall improved wellbeing.
With busy schedules and the stress of everyday life, it's natural to think that there is no time for self-care. However, now more than ever is the time to integrate self-care into your daily life. Just like any other goal you'd like to reach, creating a plan is a great way to start.
When building your self-care plan, consider the 7 Pillars of Self-Care defined by the International Self-Care Foundation (ISF):
Knowledge and health literacy. The more you know, the better choices you'll make. The World Health Organization website is a great place to learn about many health topics such as addictive behaviour, food safety, oral health, sexually transmitted diseases, tobacco, and vaccines.
Mental wellbeing, self-awareness and agency. Make sure to take regular breaks during your working day, even if it's to get up for 10 minutes and stretch. Make time for you. Find an activity that you enjoy and schedule it into your calendar just as you would any other important appointment. Social interaction is vital to our mental wellbeing. Stay in touch regularly with friends and loved ones.
Physical activity. Getting 150 minutes of moderate cardio activity every week may seem daunting. However, finding an activity you enjoy—such as walking, dancing, or riding a bike—will help the time pass more easily. Every day, household chores, like mowing the lawn, can also count towards your activity. If you've been sedentary for a while, start slowly and try to incorporate physical activity into your daily self-care plan, gradually increasing it over time. While 150 minutes per week is the long-term goal, try starting with whatever you find manageable, such as 30 minutes a week.
Healthy eating. Aim for a balanced diet that includes plenty of fruits, vegetables, and whole grains. Avoid saturated fat, trans-fat, cholesterol, salt, and added sugar. Consult your GP or a registered nutritionist to determine your dietary needs and develop a personalised healthy eating plan.
Risk avoidance and mitigation. Getting regular checkups as recommended by your GP can help prevent illness. Stay informed about your risk factors for conditions such as heart disease and cancer, so you can take steps to mitigate these risks. Part of your self-care plan should include regular screenings, such as blood tests, dental and vision exams, as well as accident prevention measures, including wearing sunscreen and driving safely.
Good hygiene. You've probably heard a great deal about hygiene—proper handwashing, covering your mouth when you cough or sneeze, and thoroughly cleaning surfaces. Good hygiene also involves maintaining proper hygiene practices, such as bathing, dental care, and food safety. All of these measures are a part of a robust self-care plan.
Rational and responsible use of self-care products and services. A spa treatment or a yoga session may be a nice addition to your self-care plan, but unfortunately, these options may not always be possible or affordable. Self-care can also include more basic things, such as ensuring that prescription medications are used as prescribed. Other products and services that can be a part of your plan can include virtual fitness sessions, taking vitamins and supplements, and using home diagnostic tools such as a blood pressure monitor. Ensure that the products and services meet quality and safety standards and are tailored to your specific needs. If in doubt, check with your GP.
Give yourself permission to take time out for yourself and start your self-care plan of action today.
