{"id":17357,"date":"2022-12-08T18:17:12","date_gmt":"2022-12-08T18:17:12","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17357"},"modified":"2022-12-08T18:17:14","modified_gmt":"2022-12-08T18:17:14","slug":"76-top-self-care-tips-for-taking-care-of-you","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/76-top-self-care-tips-for-taking-care-of-you\/","title":{"rendered":"27 Top Self-Care Tips for Taking Care of You"},"content":{"rendered":"\n<p>There are infinite ways you can practice self-care. Here are dozens of ideas to get you started.<\/p>\n\n\n\n<p>Are you feeling a little under-self-cared-for? Many things can get in the way of us taking care of ourselves, including family caregiving responsibilities, work, social commitments, and more.<\/p>\n\n\n\n<p>But, ultimately, when we do take care of ourselves and our needs is when we\u2019re best able to show up for all of the other people and responsibilities in our lives.<\/p>\n\n\n\n<p><strong>\u201cSelf-care\u00a0is not selfish\u201d<\/strong>.<\/p>\n\n\n\n<p>Need some self-care inspiration?<\/p>\n\n\n\n<p>We\u2019ve rounded up a list of\u00a0self-care tips meant to inspire your health\u00a0and\u00a0wellness\u00a0anytime \u2014 while helping you feel less\u00a0stressed\u00a0and more\u00a0resilient.<\/p>\n\n\n\n<p><strong>1. Prioritize Sleep \u2014 Your Mood and Immune System Are Counting on It<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.bchd.org\/sites\/default\/files\/Sleeping_1900x760.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">2. Know Your Personal Signs of Stress<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthdigest.com\/img\/gallery\/serious-ways-stress-can-do-damage-to-your-body\/intro-1597244796.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. Work. It. Out.<\/strong><\/h2>\n\n\n\n<p>\u00a0<strong>Exercise\u00a0<\/strong>releases\u00a0<strong>endorphins\u00a0<\/strong>(hormones that make you feel good!), sharpens focus, and aids sleep. Staying physically active also lessens the risk of mood disorders, increases energy, and improves mood overall. Talk about a one-two punch against the midafternoon slump!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/assets.gqindia.com\/photos\/5cdc553878e36417706fed6d\/master\/pass\/full-body-workout-for-men.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. Test-Drive a Workout You\u2019ve Never Done Before<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media-cldnry.s-nbcnews.com\/image\/upload\/t_nbcnews-fp-1200-630,f_auto,q_auto:best\/newscms\/2017_36\/2144546\/170905-working-out-group-ac-512p.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. Downward Dog Like You Mean It<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/ultimate-self-care-guide-during-coronavirus-01-722x406.jpg?sfvrsn=5d91c987_4\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">6. Skip, Jump, Hop, and Get Silly<\/h2>\n\n\n\n<p>Basically, if it makes you feel like a kid and a little silly, it can be a mood booster. Play in any form can cause a cascade of positive neurochemicals, such as\u00a0<strong>serotonin<\/strong>,\u00a0<strong>oxytocin<\/strong>, and\u00a0<strong>dopamine<\/strong>. Even just a minute of childlike activity can cause a good-chemicals surge, especially if you\u2019re feeling stressed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7. Take a Forest Bath<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media.cnn.com\/api\/v1\/images\/stellar\/prod\/220420172003-forest-bathing-restricted.jpg?c=original\" alt=\"\"\/><\/figure>\n\n\n\n<p>The Japanese practice of\u00a0<em>shinrin-yoku<\/em>, or \u201cforest bathing,\u201d simply means walking in an area with trees and deeply inhaling the air. Trees release certain chemicals, like terpenes, that have been associated with the activation of the parasympathetic nervous system, which sends your body into \u201cchill-out\u201d de-stress mode. The practice is so powerful that forest bathing has been shown to decrease measures of depression.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>8. Play a Game<\/strong><br><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.dontpayfull.com\/blog\/wp-content\/uploads\/2015\/07\/10-Board-Games-To-Play-with-Your-Friends-And-Family.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>9. Avoid Mindless Snacking; Eat Intuitively Instead<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.familyeducation.com\/sites\/default\/files\/2020-05\/5-ways-to-stop-all-day-snacking-quarantine.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">10. Swap Out One Coffee for Decaf<br><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/ychef.files.bbci.co.uk\/976x549\/p0c51g1j.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Caffeine is one of the most researched substances, with more than 10,000 studies to date, according to a\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0278691517301709\" target=\"_blank\">review published in November 2017 in\u00a0<em>Food and Chemical Toxicology<\/em><\/a>. Not surprisingly, that\u2019s led to a wide range of conclusions, but one that\u2019s fairly consistent is that having too much can lead to less-than-ideal effects, the researchers conclude. They note that getting more than 400 milligrams of caffeine daily can affect your central nervous system,\u00a0<strong>gastrointestinal\u00a0<\/strong>system, and sleep quality. Check your consumption with\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/cspinet.org\/eating-healthy\/ingredients-of-concern\/caffeine-chart\" target=\"_blank\">this chart<\/a>\u00a0from the Center for Science in the Public Interest (and remember that not every cup of coffee is equivalent when it comes to caffeine content; it depends on the roast of coffee and how strongly it\u2019s brewed). Too much caffeine can even increase anxiety and stress. So enjoy your buzz, but try limiting your daily amount.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>11. Enjoy the Healing Power of Baking<\/strong><\/h2>\n\n\n\n<p>\u201cSelf-care comes with the idea of nourishing yourself, on every level. And doing something creative can promote that feeling of well-being,\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12. Reach for High-Protein Snacks When You Need an Energy Boost<\/strong><br><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/healthy-lunch-box-with-trail-mix-and-berries-royalty-free-image-1580496477.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>13. Keep Stress-Busting Foods on Hand<\/strong><br><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.ahu.edu\/sites\/default\/files\/styles\/fc_800x533\/public\/media\/healthy-food.jpeg?h=a8096eb1&amp;itok=KWelB76S\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>14. Leave Stress-Inducing Foods in Not-So-Convenient Places<\/strong><\/h2>\n\n\n\n<p>Though you may be inclined to indulge in treats or your favorite cocktail, know that this may be counterproductive.\u00a0Foods that exacerbate or mess with stress\u00a0in a less-than-savory way include caffeine, alcohol, and refined sugars. You don\u2019t have to cut them out completely, but do limit your intake and enjoy them in moderation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>15. Add More Fruits and Veggies to Your Day<\/strong><\/h2>\n\n\n\n<p>Incorporating more fresh fruits and vegetables into your daily diet is a long-term strategy that supports your mental health, according to a&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5902672\/\" target=\"_blank\" rel=\"noreferrer noopener\">cross-sectional survey published in April 2018 in the journal&nbsp;<em>Frontiers in Psychology<\/em><\/a>. A produce-packed diet supplies antioxidants that guard against oxidative stress and prevent our gut bacteria from becoming unhealthy, both of which have been linked to conditions like depression.<\/p>\n\n\n\n<p>Some more great options to nosh on include bananas, apples, dark leafy greens, citrus fruits, and fresh\u00a0berries, according to the 2018 research.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1<\/strong>6. Develop a \u2018Don\u2019t Do\u2019 List<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.marcandangel.com\/images\/20-things-to-dont.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u201cThis list helps you get unstuck. You may not get this perfect the first time, but you can keep making adjustments until you\u2019re doing more of the things that perk you up,\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">17. Practice Positive Self-Talk<\/h2>\n\n\n\n<p>A major aspect of self-care is the \u201cself\u201d part, and that includes how you view yourself and, importantly, the language you use when talking to yourself.<\/p>\n\n\n\n<p>Appreciate the small tasks you do during the day and remember to tell yourself \u201cgood job\u201d \u2014 whether it\u2019s a work task, making time for exercise, or keeping your patience when disciplining your child.\u00a0<\/p>\n\n\n\n<p>Celebrate your daily successes with positive self-talk. It might feel weird at first, but your brain will soak up that self-care goodness, and research suggests it can help begin to turn your thoughts and feelings in a happier direction (according to a\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/content.apa.org\/record\/2014-02577-006\" target=\"_blank\">paper on the topic published in 2014 in the\u00a0<em>Journal of Personality and Social Psychology<\/em><\/a>).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>18. Take a Few Minutes to Practice Diaphragm Breathing<\/strong><\/h2>\n\n\n\n<p>Calm and measured breathing can have immediate effects on your mental and physical state, whether the tension comes from the relentless news cycle or your ever-present housemates. Do your\u00a0breathing practice\u00a0regularly to start or finish your day in a positive way, or try it in a moment when you need a little more zen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">19. Try Alternate-Nostril Breathing<\/h2>\n\n\n\n<p><strong><em>Deep breathing is very useful for slowing down the nervous system<\/em><\/strong>.<\/p>\n\n\n\n<p>If anxious thoughts keep pinging around, try this alternative strategy. First, exhale completely, then inhale deeply. On your next exhale, gently place an index finger against your right nostril to close it off. Inhale using just your left nostril. Then move your index finger to the left nostril to close that one off and exhale through only the open right nostril. Continue alternating sides and repeat for 15 rounds.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media.thechalkboardmag.com\/wp-content\/uploads\/2015\/09\/30015301\/ayurvedic-breathing.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>20. Give Yourself a Meditation Break<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.tinybuddha.com\/wp-content\/uploads\/2014\/11\/Give-Yourself-a-Break.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>You don\u2019t need any special equipment or space for this one; you can do it anytime, anywhere. Simply put,\u00a0meditation is thinking deeply or focusing your mind for a set period of time. The benefit:\u00a0<strong>Meditation can help reduce stress<\/strong>, ease\u00a0symptoms of <strong>depression\u00a0<\/strong>and <strong>anxiety<\/strong>, and <strong>regulate negative thinking<\/strong>. If you\u2019re looking for another tool to add to your arsenal to combat stress, consider it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>21. Try Chilling Out With Music<\/strong><br><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.incimages.com\/uploaded_files\/image\/1920x1080\/getty_500454346_2000133320009280253_340717.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">22. Relax With an Audiobook<\/h2>\n\n\n\n<p>Audiobooks can transport you somewhere else just like paper books can \u2014 and they may have additional benefits, too. Turning on an audiobook, then laying down and closing your eyes to listen. \u201cIf you have racing thoughts, sometimes your inner monologue needs something else to latch onto for a while&#8221;. You may even find it easier to focus on the story because you don\u2019t have to keep your eyes open.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">23. Take a Vacation Day<br><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.incimages.com\/uploaded_files\/image\/1920x1080\/island-vacation-1725x810_16439.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>24. Stand Up and Stretch<\/strong><\/h2>\n\n\n\n<p>Sometimes all you need is just to change your body position for about 15 to 30 seconds to give yourself a restart.<\/p>\n\n\n\n<p>When you make a conscious and physical shift, like standing up and\u00a0<strong>stretching<\/strong>, your mind recognizes the change and responds in a beneficial way. Consider it a mini break for mind and body alike. Try standing up and stretching your arms high overhead, bending over to touch your toes, or sitting on the floor in a cross-legged position for a hip-opening stretch.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>25. Avoid Nonstop News Consumption<\/strong><\/h2>\n\n\n\n<p>It\u2019s important to stay informed and alert to critical updates in your area, especially those that affect your health. But no one needs to listen to the same alerts and see the same headlines repeatedly, especially during times when the news can be upsetting.\u00a0Experts recommend limiting news consumption\u00a0to two or three sources a day to help cope with the anxiety it may bring, and checking in at regular times (not continuously) throughout the day for updates. Consider making one of your sources a local news source. And if you can, avoid checking the headlines just before bed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>26. Reap the Health Benefits of Laughter by Watching Funny YouTube Videos<\/strong><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><br><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hbr.org\/resources\/images\/article_assets\/2020\/05\/May20_27_933445788_464881289-2.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">27. Practice a Positive Affirmation<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/glimug.com\/wp-content\/uploads\/2019\/03\/Self-Love-2.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Spending some quiet time with yourself might be all you need.  Pat your heart and say, \u201cIt\u2019s okay. I am enough. I have enough.\u201d<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/practicalinsantiy.files.wordpress.com\/2016\/02\/positive-affirmations.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u201cThis is a nice mantra to use when you notice you\u2019re not feeling okay,\u201d.<\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are infinite ways you can practice self-care. Here are dozens of ideas to get you started. Are you feeling 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