Fundamentals Of Self-Care
- Aug 16, 2022
- 6 min read
Written by: George Thorman, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
When we hear the phrase “self-care,” we often think about things like bubble baths, massages, or other “treats.” The great tragedy is that in all the years we are required to take gym and health classes in school, teachers rarely talk about how essential self-care is or even what it is. We are taught to think of self-care as something we do for ourselves when everything is done. I want to challenge that notion. I think it should be just the opposite. Self-care is what we do so that everything else can get done.
Here is my self-care top 5:
1. Sleep
According to the World Health Organization (WHO), two-thirds of all adults are not getting the requisite eight hours of sleep per night. Our lack of sleep was enough for them to declare a sleep loss epidemic in all industrialized nations. I’m sure on the heels of the Covid-19 pandemic, hearing something like “sleep loss epidemic” has you rolling your eyes, but it shouldn’t. The consequences of sleeping less than eight hours per night include suppressing your immune system, doubling your risk of cancer, increasing your risk of Alzheimer’s, increasing the likelihood of cardiovascular disease, disrupting blood sugar levels, weight gain, hormonal imbalances, and exacerbating symptoms of anxiety, depression, and other mental health disorders. And that’s just some of the list!
Sleep is my number one self-care activity because it is the basis on which all else rests. Pun intended. If you haven’t slept well, then you’re not thinking well, not feeling well, not digesting well, and you’re not as emotionally available and present for family and friends. Getting good sleep is imperative for your daily success and health. Studies show that even one night of fewer than seven hours of sleep can disrupt your entire system and reap consequences for days.
The best way to get a good night’s sleep is to follow a digital sunset. Blue light from screens disrupts our melatonin levels, so you want to be screen-free at least an hour before bedtime. Make sure that your sleeping area is dark, cool, and comfortable. Stay on a schedule, even on the weekends. Go to bed and wake up at the same time every day. 2. Movement
Dr. Bob Butler says, “If there were a drug that provided all the benefits that exercise does, the whole world would be taking.”
A study from Duke University showed that just 30 minutes of exercise a day is as effective as Zoloft at treating depression.
We learned from a 2001 study that fit kids score twice as well on academic tests as their unfit peers. And it’s not just kids that have better performance! In 2007, a group of 50-64-year-olds were split into two groups and given cognitive tests. The group that watched a movie showed no change, but the group that exercised for 30 minutes showed improved processing speed and cognitive flexibility after just one workout.
Regular exercise of 45-60 minutes per day decreases the likelihood of some of the most common diseases like high blood pressure, diabetes, or depression and increases things like happiness, hope, creative problem solving, and executive functions.
If you don’t already have a regular exercise routine in place, start small. Take a walk first thing in the morning. Even if it’s only 10 minutes, add another 10-minute walk at lunch and another after work. Set a timer during the day, and make sure to stand up and stretch every hour. Add in a 60-second plank or some jumping jacks or burpees. If you don’t have 45-60 minutes in a row to exercise, finding smaller increments throughout the day can be equally effective. 3. Nutrition
In 2019 The Lancet published a study that took place across 195 countries and spanning 27 years, and the main finding was that diets consisting of highly processed foods and lacking fresh, healthy foods accounted for 11 million deaths and 255 million years of disability and life years lost.
A study published in the British Journal of Psychiatry found that eating processed foods increased the risk of depression by 60%. However, eating a whole food diet decreased the risk of
depression by about 26%. There’s a reason the Standard American Diet of refined sugars and carbs spells SAD.
What you eat matters. It matters A LOT. You think you’re treating yourself with a cupcake, but you’re actually causing a cascade of problems that could eventually cost you your health or your life. When it comes to using nutrition as self-care, I think best-selling author Michael Pollan says it best, “Eat Food. Mostly plants. Not too much.”
4. Budgeting
Dr. Faith Harper, therapist and best-selling author of Unf#ckYour Wealth, suggests“budgeting as radical self-care.” It’s easy to understand why. 90% of Americans list money as a source of stress. For 73% of Americans, it’s their number one source of stress. Money buys us freedom, options, security, and peace of mind. If you’re not working with a huge surplus, then budgeting is even more important. In 2021, 32% of Americans said they could not withstand a $400 emergency. It’s like living on the edge of a cliff. That kind of stress is brutal on your physical and emotional health.
The “ideal” budget follows a plan of 50-20-30. That means 50% of your income goes to covering your base expenses, including rent or mortgage, utilities, transportation, groceries, and minimum payments on unsecured debt. 20% of your income is directed toward an emergency fund, paying down debt, and money-building activities, which leaves us with 30% going to the fun stuff in life like concert and movie tickets, fancy soap for your bubble bath, massages, scented candles, and other treats.
However, with stagnant wages and record high inflation, your budget might look more like 75-10-15 or even 90-5-5. That’s okay. There are some situations that you can’t budget your way out of, but having a plan can help you feel empowered instead of overwhelmed. If you have questions about your budget or managing debt, do a search for free local resources and financial literacy programs.
5. Connection
Humans are social animals. Our brains are hard-wired to connect. Research has shown us that a lack of human connection can be worse for your health than obesity, smoking, and high blood pressure. Science has also learned that maintaining social connections greatly increases our happiness and confidence and reduces symptoms of depression, anxiety, and PTSD. Whether it’s your parents, your significant other, your bestie, or your delivery driver, it’s important to take time every single day to connect. I’m talking about real connections here, not just commenting on social. Call a friend or family member, chat with your neighbor, take an extra two minutes to ask your cashier how their day is going, eat lunch with a colleague, make eye contact, and smile at someone.
Or give someone a hug. Studies show that hugs decrease our cortisol (stress hormone) levels, lower our blood pressure during stressful situations, and help us release dopamine and oxytocin (the feel good and love hormones). There’s even research that discovered kids who receive at least 10 hugs per day have greater brain development than their less hugged peers. They scored higher on IQ tests and showed greater self-regulation and emotional resilience.
Figure out what makes you feel most connected to the people around you. Is it a conversation? Is it physical affection? Is it a common goal or mutual activity? Whatever it is that works for you, find ways to do it every day.
Neglecting self-care can wreak havoc on every area of your life. Health, Wealth, Love – the Big Three all suffer when we aren't taking care of ourselves. However, if you are sleeping well, eating well, getting some movement in, following your budget, and connecting with the people in your life, then you’ll be well on your way to feeling great every day.
George Thorman, Executive Contributor Brainz Magazine
Have you ever met a woman named George before? No? Then George Thorman has already changed your life. Helping people change their lives wasn't what she set out to do, but after EFT (Emotional Freedom Technique) helped her heal severe PTSD she knew she wanted to use it to help others. Since 2011 George has been facilitating personal development through her work as a Thetahealing Master, EFT Practitioner, and Optimize Coach. George's mission is to help people become the best version of themselves. Though she has called many cities and countries home over the years, these days you'll find her in Kansas City, Missouri, USA with her husband, son, and pets.
