About women’s selfcare

Self-care is often associated with women, and for good reason. Women are typically the ones who are responsible for taking care of everyone else in their lives-from their children and spouses to their parents and friends. Click here to find out more. But what happens when it’s time for women to take care of themselves? Here are some tips for incorporating self-care into your everyday life, from carving out time for yourself every day to being mindful of your mental and emotional health.

1. Make a Self-Care Basket

This tip comes from Dr Megan Jones, a clinical psychologist and the director of Quiet Space Wellness Center in New Jersey. Every evening before bed, Jones gives herself 15 minutes to unwind with some deep breaths and a little meditation or ritual, whether it’s taking a lavender bath or doing some yoga. She keeps everything she needs for these pampering sessions right beside her bed: face wipes, nail file, loose change for the vending machine if she wakes up hungry after going to sleep without dinner. “It creates a sense of ease,” Jones says. “I don’t have to worry about running out the next day.” If you’re not an avid do-it-yourselfer, shopping for a few self-care items at once can have the same effect.

2. Put Yourself First

When most women think of self-care, they probably imagine spending time on themselves after a long day or during their lunch break. In reality, though, putting yourself first doesn’t necessarily mean adding an extra activity to your daily routine – it just means making sure you’re getting enough rest and relaxation throughout the day so you feel ready to take on whatever comes next. “The biggest piece is carving out little pockets of time where you can reset,” says Dr Rachel Holloway, a clinical psychologist in New York City and California who specializes in treating anxiety disorders and substance use disorders.

3. Use Technology as a Self-Care Tool

While you might be tempted to banish your phone or computer from your bedroom at night, using technology as a self-care tool can actually help you relax and unwind. “I have a relaxation app on my phone,” says Dr Meaghan Ramsey, a clinical psychologist in New York City who specializes in treating anxiety disorders. “I’ve been doing cognitive behavior therapy for so long that I know what works for me.” Many apps designed for mindfulness use soothing sounds and images to get your mind focused on the present moment, which helps clear your head of daily worries. You can find relaxing apps on both Android and Apple devices.

4. Use Mindfulness Techniques throughout the Day

In addition to meditating before bed, Holloway also uses mindfulness techniques throughout the day to help her stop and focus on what’s happening in the moment. “I do little checks throughout the hour, like noticing my breath or checking in with how I’m feeling,” she says. Grounding yourself in your surroundings can keep you focused (and less stressed) no matter where you are.

5. Get Creative

If you’re not into yoga or meditation, there are tons of other ways to incorporate self-care into your daily routine – knitting, baking, painting, coloring…the list goes on! The key is finding an activity that makes you feel relaxed and calm so you can gain some perspective outside of your day-to-day life. “For me it’s singing,” says Dr Megan Jones. “It’s an easy way to shift my energy and let go of whatever I’m feeling.” If singing just isn’t your thing, try out an instrument like the piano or a sport like tennis (a great workout as well).

6. Make Time for Self-Care Each Day

Even if you plan for self-care time every day, it can still be hard to achieve – between work, kids, social engagements and weekend errands, carving out even half an hour to relax seems impossible. But getting enough rest and relaxation is crucial: Not only will less stress preserve your sanity (and keep those bags under your eyes away), but spending some time focusing on yourself each day will reduce your risk of depression and anxiety . “You’ll be in a better mood and more productive when you work,” says Holloway. “If your mind is rested, you can focus.”

7. Spend Time Away from Technology

Most people check their phones every day for at least an hour or two – but tech-free time is also important for self-care. “I’m not talking about having to go off the grid entirely…but taking some alone time ,” Jones says. Whether it’s reading a book on paper during your commute or spending Sunday morning sans laptop, try to give yourself an electronic break once in awhile so you can actually enjoy what you’re doing instead of being distracted by emails and texts.

8 . Eat Well

Aside from getting enough sleep, eating healthfully is also a crucial part of self-care. If you’re not careful, your “stress eating” habits can have a serious toll on your body – especially when it comes to weight gain and bloating. Next time you reach for an afternoon snack , consider one of these healthy alternatives instead: An apple with some peanut butter A green smoothie Chia pudding Fresh fruit

9. Spend Time Outside

In addition to getting fresh air, sunlight is key to happiness and well-being . Luckily, most of us can get outside without even leaving our desks (just take a look at the trend toward standing desks!). On the other hand, if you do need to leave work or home for some sun, embrace it – literally. “I love going outside with all my senses, feeling the sun on my skin, smelling flowers. I feel alive,” says Holloway.

10. Take One Day at a Time

When you’re stressed out , it can feel impossible to focus on anything else – let alone your self-care routine . If that’s the case for you, try taking things one day at a time instead of worrying about what might happen down the road. “If you are anxious about tomorrow or the next day, stay right here in this moment ,” Jones says. “Just focus on today.” And remember: Even if everything goes wrong tomorrow, at least you got some sleep tonight! *** We all have different ways of practicing self-care – but they all center around doing things that are good for our mental health. Whether it’s meditating, journaling, practicing yoga or watching your favorite TV show in bed – self-care is important in helping you deal with any issues that may come up.

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