The Self-Care Spectrum
Build resilience, improve mental health, and prevent burnout.
After 13 years of working as a professional psychologist in the mental health field, I’ve seen the same themes over and over. Ambitious, driven, high achievers struggling with overworking, overthinking, and overwhelm. From the outside, everything looks amazing. But despite their accomplishments and cheerful disposition, the pressures and chronic stress can become suffocating.
The negative health effects of chronic stress are well documented. From weight gain and insomnia, to gut problems, headaches, depression and anxiety- stress messes with nearly all systems of the body. The great news is all of these issues can be prevented AND reversed. We have the ability to support ourselves and build resilience with simple, daily acts self-care.
Self-Care: What and why?
Engaging in regular self-care has been proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy, and more.
As a reminder, self-care simply means giving yourself what you need at any given moment, in order to feel a little better or suffer a little less. So many times when people hear the phrase self-care, thoughts of spa days, fancy vacations, or other big, expensive, time consuming activities come to mind. While these can be wonderful, they’re not usually practical nor are they helpful at the moment we most need them.
Think about what you might offer a good friend who is having a tough time. Perhaps a hug, some words of encouragement, an invitation to meet up for a walk, or drinks at happy hour. Maybe, you just hold space for them. Now, turn these actions inward, and you have self-care.
The Spectrum of Self-Care
Self-care activities span a huge range, and none is better than another. It can be helpful to think of self-care as a spectrum. On the left side are simple actions that can be done anywhere, anytime, without much planning, effort, or money. For example:
Take a one minute pause to close your eyes and just be.
Stare out the window at the clouds.
Take 6 slow deep breaths.
Say a positive affirmations (ex: I choose to be kind to myself.)
Listen to your favorite song.
Practice gratitude (think of 3 good things).
Get 8 hours of sleep.
These acts of simple self-care are absolutely enough to calm the nervous system and help you reset.
As you move from left to right on the self-care spectrum, the next activities may require a little bit of planning, though not much time, and have minimal (if any) costs involved:
Go for a walk around your neighborhood.
Call your best friend.
Take a nap.
Read a chapter of a book.
Prepare and eat a healthy meal.
Buy your favorite Starbucks drink on the way to work.
Ignore your chores and take an epsom salt bath instead.
Activities towards the middle of the self-care spectrum might take a little more planning, a small amount of effort or money, and a bit more time.
These may include:
Acupuncture
Hot yoga
Watching a favorite movie
Getting a manicure
Meeting a friend for lunch
Having dinner delivered
Going for a hike in nature
The self-care activities on the right side of the spectrum take a bit more time, effort, and planning, and perhaps a small financial investment:
Get a massage
Go to a sauna
Spend the morning snowshoeing or skiing
Clear your entire schedule and stay home for a mental health day
Binge watch a show on Netflix
Clean and organize your space while listening to a true crime podcast
Get your car detailed
Finally, at the far right of the self-care spectrum are the activities that take the most time, effort, planning, and money:
A monthly house cleaning service
Weekly pilates or yoga classes
A massage membership
Going on a retreat
Taking a vacation
In conclusion….
I encourage you to create your own self-care spectrum. Write it down, take a picture, and keep it on standby for whenever you need to feel a bit better or suffer a little less.
Whether you choose something that is active or passive, simple or extravagant, daily self-care can improve your mental health, reduce stress and anxiety, and allow you to navigate the holidays with more grace and ease.
Want more actionable tips to feel more present and grounded? Download my free guide, 9 Simple Ways to Stop Feeling So Stressed
