It’s easy to get so caught up with making sure everybody else in our lives is healthy and happy that our own wellbeing can often take a back seat. However, at a time when one in four people suffer with some sort of mental health problem each year, it’s more important than ever to set aside some time to focus on Number One. And it doesn’t have to be difficult or even time-consuming.
At its most basic, self care is simply identifying needs or desires and then taking steps – no matter how small – to meet those needs. This can range from something as quick and simple as a shower or drinking a glass of water to more complex things – cooking and eating a meal or engaging in exercise, for example.
Everyday caring
Sounds pretty simple, right? If you’re stable and not experiencing mental health issues, it can often be an intuitive experience – taking a shower or eating regularly are just normal parts of a daily routine. But what if you’re going through a mental health crisis, and you can’t meet those needs? What if you’re unable to even identify them?
“People going through crisis can experience poor motivation, low energy and fatigue,” Dr Bijal Chheda-Varma, a psychologist at the Nightingale Hospital, told us.
“Other signs can be withdrawal and isolation, and a lack of desire to socialise and do pleasurable things. More subtle signs can be poor focus, concentration or memory.”
In other words, a mental health crisis can actively prevent you from engaging in positive acts of self care.
Practicing self care can also be a way to combat a period of instability, anxiety or low mood.
“Self care is a crucial part of recovery and rehabilitation,” said Dr Chheda-Varma. “It offers a skeletal framework of functioning, without which the other goals of mind and mood change become difficult.”
Stephen Buckley, head of information at mental health charity Mind agrees: “Managing your mental health isn’t all about medication and therapy. There are lots of triggers that vary from person to person. If someone can find some everyday things to do which can help manage feelings of anxiety, paranoia, sadness or anger then this can go a long way in helping people feel in control of their lives and their mental health.”
The power of routine
Dr Chheda-Varma suggests a routine can help: “Waking up at a similar time, sleeping at a similar time and going outdoors in the day is really helpful. This can aid motivation and mood.”
Being conscious of self care in daily life can also help. Dr Chheda-Varma encourages patients to actively divide their day’s tasks into three: achievement oriented, pleasure oriented and relaxation oriented, adding: “This can really help individuals achieve goals that matter to them.”
Stephen suggests keeping a diary for the same reason: “If you write down what you eat, or make notes about how you’re feeling, over time you might work out how particular things make you feel. And it can be really reassuring to track improvements in your wellbeing.”
But it’s not always enough
Dr Chheda-Varma stresses that self care can fill “some gaps – but not all.”
“Sometimes mental health and psychiatric conditions require very specialist treatment and medication. This includes therapy, group therapy, building a support network or being monitored by a professional. So while self care can prevent an individual from an intense relapse, it may not treat them.”
But starting small can be a big benefit – if you’re unable to get out of bed, you’re not likely to go for a run or cook a complex three-course meal. Rather, focusing on the things you really need to do – washing, for example, or getting dressed – can be a positive, achievable place to start.
“Small acts portray a clear message of valuing oneself,” said Chheda-Varma. “It can really boost self esteem.”
