Self-care is one thing they don’t teach you in school but is nonetheless a critical skill you need to learn.
Unfortunately, it’s common for many people to neglect caring for themselves, which can have both short- and long-term effects on physical and mental health. To improve your wellbeing, try to stop these common behaviors.
1. Stop Treating Sleep as an Afterthought
Getting poor sleep has an all-encompassing negative effect on your physical and mental health. Without a healthy sleep pattern, you increase your risk of developing a variety of illnesses, including obesity, diabetes, heart disease, and psychiatric disorders. Your life expectancy even suffers.
It is thus vital to your wellbeing that you practice good sleep habits. Sleep needs vary from person to person, with some people requiring nine hours of sleep to feel rested and others only need seven. The eight-hour rule is pretty much a myth, as eight hours may be too much or too little for you, and you shouldn’t force yourself to get eight hours if it doesn’t feel right to you.
Getting good-quality sleep begins with having proper sleep hygiene. This means doing things that help your sleep, such as having a consistent sleep schedule, and not doing things that hinder your sleep, such as drinking alcohol before bed.
2. Stop Neglecting Exercise
If you have a mostly sedentary lifestyle, you’re not doing your health any favors. Neglecting your body’s need for exercise causes a variety of issues, such as weakening your muscles and bones and upping your risk of heart problems. According to several studies, there is a strong link between exercise and health.
Ideally, you should exercise for 30 minutes a day, five days a week, to maximize its benefits. However, even a little exercise is preferable to having none at all. If you can’t fit in five days per week, just getting in a brief workout during the weekends can be beneficial.
Exercising isn’t just for your physical health. It can also boost your mood and self-esteem and help to ease
depression and anxiety by promoting the production of four feel-good brain chemicals: epinephrine, serotonin, dopamine, and endorphins. This is why exercise is so commonly recommended by healthcare professionals of all kinds, from general practitioners to mental health workers.
3. Stop Burning Yourself Out
Job burnout is all too common. One survey found that 23% of workers felt burnt out more than half the time and 44% did at least some of the time. When you’re burnt out, you may feel exhausted physically and emotionally while lacking the motivation to do your best work.
There are many ways to deal with job burnout, all of which are tied to good self-care. Socializing with someone to whom you’re close, refraining from alcohol and caffeine, or talking to your employer can all help manage burnout. There are also local resources from NAMI-UW that may be able to help.
If you’re a business owner, a virtual assistant can help ease your workload by scheduling appointments, performing personal errands, or managing events, for example. There are multitude of job boards that compare virtual assistants and their rates and experience levels and offer reviews.
If you want to improve your personal life, proper self-care allows you to keep yourself at your best. With just a little know-how and a few lifestyle adjustments, you can begin to change some of your bad habits today and start to feel happier and healthier.
People are mostly staying indoors since last year to stay safe from the pandemic. While some states are more relaxed with the restrictions, social distancing and avoiding unnecessary going out is still a safe option for everyone.
The sudden, massive changes in our lives brought by the virus took a toll on our mental health and wellbeing. It has caused feelings of loneliness, anxiety, boredom, and stress. Don’t fret because there are a lot of ways to fight these negative feelings. More than ever, we need to focus on self-love and care deliberately.
Want to take good care of yourself more? You can choose from the ideas below on how you can look good and feel good.
Create a routine.
If you are working from home, creating a routine can ensure a work-life balance. This tip will help you insert activities that can make you feel good in a day. Set your alarm and wake up early. Get dressed, and exercise. Take breaks from work. Finish work on a designated time so that you can allot time to do things that give you happiness, like spending time with your loved ones, playing with your dog, watching your favorite series, or reading a good book. Routines and schedules let you avoid overworking and can give you some structure in an uncertain period.
Dress up and look your best.
Looking good is an instant fix to feel good! Staying at home doesn’t mean you cannot fix yourself to look great. Put on the clothes that make you feel good, put on a little makeup, and style your hair. Looking good will surely improve your mood and can instantly boost your confidence.
Find time to exercise.
No matter how busy you get, make sure that you allocate time to exercise. Exercise does not only release happy hormones, it also impacts our skin! Because exercise improves blood circulation, it keeps the skin looking healthy, promotes collagen production, and stimulates new skin cells. Exercise can be your secret to glowing, youthful, and clear skin.
Take care of your body.
You can’t look good and feel good if you do not take care of your body. Make sure that you can give your body the tender loving care it needs. Drink at least eight glasses of water daily, get enough rest and sleep, eat healthy food, and use natural ingredients for your skin. Your body will surely be thankful for the care you give it, and it will keep you healthy and strong.
Is there something you long to buy as a reward for yourself but always hesitating to do so? Go ahead and treat yourself with self-care gifts! An occasional treat for yourself is a good form of self-care. Whether it is a sumptuous meal you have been craving, a relaxing massage, or a bag or jewelry you have been eyeing, do what makes you happy as long as you are not hurting anyone. It would be best if you treat yourself once in a while, especially in these trying times.
Nature has a way of making us feel good and mesmerized with its beauty. Maximize and enjoy nature for an instant uplifting mood. You can walk to the nearby park and immerse yourself in nature. Breathe fresh air and bask in the sunshine outside. If you are fortunate to live near the sea or a mountain, take time to get lost in the beauty of nature.
Practicing social distance doesn’t mean that you cannot socialize with your family and loved ones. Connecting with people is now easier with the power of technology. Schedule a video call with your loved ones, especially those you haven’t talked to for a while. You can even organize an online pizza or wine party for that catch-up time with them. You will not realize that time passed by so fast because you enjoyed talking and laughing with your family and friends.
Learn something new.
Feed your mind and expand your horizon. This technique can make you proud of yourself for constantly being a work in progress. You can learn a new skill, hobby, or language! There are many ways to do this- you can enroll in an online course, learn by yourself by following a tutorial video, read a book, or ask someone to teach you.
Be kind to yourself.
Lastly, do not be too hard on yourself. Handle pressure with grace. There are things that you can’t control, and there will always be people who would not like you. That’s okay. Just continue to be good and shine bright!
Love should start with you. As they say, you cannot give what you don’t have. In this crazy world, don’t forget to find time to love and take care of yourself. That is the best way to look good and feel good.
As 2021 is now in full swing, it’s time to start shaking off the COVID vibes and look ahead to how you can live your best life again in the coming months. Holistic health and wellness isn’t just about eating well and exercising, it’s about caring for your whole self, from head-to-toe - brain included!
Reclaim Your Physical Fitness
Many people have spent the past several months in stretchy clothes, from the comfort of our couches, binge-watching movies and old TV series. While we can give ourselves a pandemic pass for those behaviors, it's time to get up and get moving again. This might include joining a gym or investing in home exercise equipment. According to Humana, you can even ease yourself into a new routine with a low-key type of exercise regimen that includes activities like walking, hiking, biking, or even streaming exercise classes in your own living room. The key is to get moving, which will have a positive impact on your physical, mental, and emotional health.
Take Care Of YOU
Many of us are going through our closets and wondering what still fits and what’s still fashionable after a year of living and working primarily from home. It might be time to take a pass through your closet and determine what does and doesn't stand the test of time, and keep only the items that make you feel good about yourself. You may be able to sell some of your higher-end clothing online or donate good-condition outfits to a local women's shelter or clothing charity. According to Vogue, the pandemic lock-down has actually changed the way people perceive traditional “business wear,” so check out the latest fashion trends as part of your wardrobe purge.
Enjoy A Luxurious Break
If you're comfortable going to a spa, and are able to do so safely, give yourself permission to indulge in some head-to-toe self-care. That might include a massage, facial, or other favorite therapeutic treatments. If you're not ready to go out quite yet, you can still re-create a spa experience at home. Essential oils like sandalwood or eucalyptus paired with fluffy towels, candles, some soothing instrumental music, and a bit of seclusion can give you the pampering you need to revive and refresh your spirit.
Mind Your Emotional Health
When we talk about physical health and wellness, we sometimes forget that the mind is part of that body. That's to say that mental and emotional well-being is just as important as your overall physical health. If you've been feeling low or have anxiety, you're certainly not alone, but this is an issue you need to address. You may want to have a conversation with your primary healthcare provider about getting outside assistance, or you may feel comfortable managing it on your own through relaxation techniques and meditation.
Start A New Phase
As we come out of the pandemic, many of us are looking for new ways to live our lives. If you've ever wanted to go back to school or start your own business, now is the perfect time to act. Investigate online business formation services to help you determine what might be a good structure for you if you're interested in exploring this option. If you live in the Midwest, for example, and want to incorporate, you could start with an online search for LLC Wisconsin. Not only can launching a new business be an exciting endeavor, it can also be a positive and life-affirming event.
The last year or so has been a trying time for everyone around the globe, but as we start to re-enter the world, it’s a good time to prepare to hit the ground running, and do so in top form. Having an optimistic mental and emotional outlook, caring for yourself, and looking for ways to make yourself happy and healthy can have a positive impact on this next phase of life!
If you find yourself struggling with mental health issues, don’t wait to reach out for help. Contact the National Alliance on Mental Illness at the University of Wisconsin-Madison.
Among college students, mental health issues are prevalent. Recent statistics highlight the fact
that 50% of students rate their mental health as below average or poor, while 30% reported
trouble with school work because of a mental health issue. Depression or anxiety, substance
use or eating disorders are common among college students for a handful of reasons, including
the pressure they are put under to perform and the transition away from a built-in support
system from family.
Regardless of the type of mental health issue at play for a college student, taking care of one’s
self in college and beyond should be a high priority. Fortunately, college students have several
ways to help cope with mental health concerns, both on campus and off. If you are struggling
with mental health issues, seek help as soon as possible. There is no need to suffer alone.
Mental Health Challenges College Students Deal With
Although mental health challenges among college students vary widely from one person to the
next, depression, anxiety, substance use disorder, and eating disorders are the most prevalent.
An estimated 44% of college students in America report symptoms of depression. These
symptoms include feelings of hopelessness or prolonged sadness, sleeplessness, loss of interest
in social activities, and fatigue that results in a loss of motivation. Depression can be triggered
by several different factors, including a transition away from family or adjusting to a new
lifestyle on campus.
Anxiety is another common mental health challenge among college students. Feelings of being
overwhelmed impacted 85% of college students in a recent survey, due in part to high stress
levels. The pressure to make new friends, balance social and school activities, and determine a
career path can generate anxious feelings quickly among college students.
Drug and alcohol use disorders can also rear their ugly head in college. The National Institute on
Alcohol Abuse and Alcoholism recently reported that nearly 20% of college students meet the
criteria for alcohol use disorder, meaning they drink to excess regularly. This has a serious
impact on physical and mental health, and makes achieving goals in college a challenge.
Eating disorders are also common among college students, although this is a more predominant
issue among women. An eating disorder may involve binging and purging, or extreme dieting
combined with excessive or unhealthy working out. Like substance use disorders, eating
disorders can wreak havoc on one’s personal and academic life.
Ways to Take Care of Your Mental Health In College
When mental health challenges like depression, anxiety, substance use or eating disorders are
present and impacting a student’s life, steps should be taken to help ease the issue at hand.
This starts with understanding that mental health issues are not something to be ashamed of,
nor should getting help be an embarrassing task. College campuses are doing more than ever to
provide support for students and their mental health throughout their years at school, including
offering free support groups, resources for therapy, and access to mental health professionals
both on and off school grounds. Also, college students can take the following steps to improve
their mental health.
Taking care of your physical health – Having a steady routine of exercise and a balanced
diet can go a long way toward both physical and mental health. Studies show that these
simple but important aspects of daily life have a significant impact on minimizing the
symptoms of depression, anxiety, and even substance use disorder.
Take a break – college is a high-pressure environment, and without a break from it all,
students can develop mental health issues. Planning breaks from campus altogether, or
a respite from studying here and there, are necessary tools in combatting mental health
Get support – whether through friends, family, or a mental health professional, having a
strong foundation of support is necessary when mental health issues arise. Don’t be
afraid to seek out the support you need from those around you.
Set realistic goals – whether academically or personally, having achievable goals is
necessary for keeping the stress of college at bay. If you’re unsure if your goals are
realistic, speak with a coach or a counselor on or off campus and adjust as needed over
Keep track of your finances – Since the cost of college isn’t getting any cheaper, it’s
important to set a budget as a student and have awareness of your finances so you can
plan ahead and don’t have any surprise financial emergencies that might induce stress.
The Bottom Line
Throughout your college years, it is crucial to focus some of your energy on keeping your
mental health in good shape.
Although it may not be possible to prevent challenges such as depression, anxiety, substance
use, or eating disorders from appearing in college, there are several things you can do to help
combat these issues. From maintaining good physical health and keeping goals in check, to
seeking out the support you need from those around you or professional sources, mental
health issues do not have to consume your life.
Understand the symptoms of mental health issues for yourself and others close to you, and
know you aren’t alone in getting the help you need as a college student.
Andy Kearns is a Content Analyst for LendEDU and works to produce personal finance content
to help educate consumers across the globe. When he’s not writing, you can find Andy cheering
on the new and improved Lakers, or somewhere on a beach.
January: The Darkness & Depression
January is a cruel month. a bleak, cold-hearted month. The bright rainbow colors of Christmas have faded. And the dark, desolate month ofJanuary is upon us - a month of depression,'despair and desperation.A month when sadness creeps into one's soul and lingers and festers until one start thinking of the need to escape, to leave life behind, because January is a suicidal month.But before you start making plans, remember these words: if you commit suicide. it steals life from the living and you destroy the dreams of those that love you. Your loved ones will suffer agonizing, penetrating pain that will pierce their hearts and souls.Your death will be so incredibly devastating that your loved ones lives will never be the same again.Their wounds will never heal, their broken hearts will never mend, their tears will never end.SO STAY! If you are thinking of suicide, STAY - your family and friends need you and depend upon you. If you are planning on killing yourself, STAY - your family and friends love you and care for you. You bring joy and happiness to more people than you realize.So, just STAY for one more day. When tomorrow comes,STAY for one more day. Please STAY one more day and the day will arrive when light will silently come through the darkness, hope will slowly spring from the depression.STAY and the world around you will gradually change from black and white to a beautiful bouquet of bright colors - the sun will shine and and you'll be happy you stayed .For the best days of your life wait to be discovered.
Write something about yourself. No need to be fancy, just an overview.