Self-care is one of the most important things we do for our physical and mental health. By definition, self-care means doing what is good for us – increasing our emotional and physical stamina, improving our self-esteem, and building resilience. It means taking an active role in maintaining our wellness, proactively and especially in times of high stress.
Taking time out to focus on self-care means focusing on activities that are important in our lives without sacrificing other essential parts of it. Self-care activities create daily improvements and have beneficial long-term effects. That said, not all of them are fun — some can feel boring, and many practices can leave us with a sense of guilt. Reaching for a plastic bottle of bubble bath to add to a hot bath ritual, for example, can leave us feeling remorseful about the waste we are creating.
Self-care is not one size fits all, and it is not an easy fix.
To identify the best practices, we each have to decide what is right for ourselves and overcome the belief that self-care is selfish. Sometimes it means developing the disciplines of a long-term healthy lifestyle. Some everyday examples might be watching one episode of your favourite show rather than bingeing a season. Or not having a glass of wine with dinner, or having only one. Saying no when you do not want to do something. Waking early to meditate, journal or exercise before work.
Self-care means defining clear boundaries that help ensure our long-term physical, mental and spiritual health. For those of us who want to keep a sustainable lifestyle, it means taking further steps in choosing practices aligned with our values.
So how can you practise sustainable self-care, and what are the best practices out there?
Making quality sleep a priority
You may not realise it, but the amount and quality of sleep you get each night affects the way your immune system functions, your mood and much more.
Good quality sleep can have the following benefits:
It can support your immune system. When you get enough sleep, your body is better able to fight off infections or viruses like a cold or flu.
It helps regulate appetite. When you do not get enough sleep, your body produces more ghrelin, a hormone that boosts appetite. This can lead to extra snacking and cravings.
It improves your mood. After a good night's rest you may find yourself more energised and ready to take on the day. Studies have shown that even partial sleep deprivation has a significant effect on mood.
According to research conducted at the University of Pennsylvania, subjects limited to 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad and mentally exhausted.
It improves memory. Sleep improves your ability to remember things, concentrate, process thoughts and stay alert.
The Mental Health Foundation shares advice on how to get a good night's sleep. They highlight the importance of a good evening routine, avoiding technology at bedtime, and getting light and temperature right.
Getting the right sleep habits in place is a cornerstone of self-care. We find it helpful to calm the mind with a soft eye pillow and a lavender wheat bag placed under the pillow. Wheatbag Love makes theirs by hand with all-natural cotton or linen, scented with lavender or clove.
Exercise your way to balance
Maintaining good physical health decreases your risk of developing certain health conditions, and helps you manage life's challenges — staying fit for your job, and protecting against fatigue, injury and illness.
Exercise also releases endorphins and serotonin, which can improve mood. Regular exercise can reduce stress and symptoms of mental health conditions such as depression and anxiety. If you are struggling with any of these, please speak to your GP — exercise supports treatment rather than replacing it.
The trick to making exercise part of your routine is choosing what you enjoy most. Yoga is an easy one to introduce weekly: it can be practised whether you are young or old, fit or unfit, and you need very little to get started beyond a comfortable spot on the floor. If you do not have carpet or a rug, Second Earth make a sustainable yoga mat in Australia from non-toxic, ethically sourced material with carbon-neutral delivery.
Practise mindful meditation
Mindfulness is the basic human ability to be fully present, aware of where we are and what we are doing. Practising mindful meditation helps you become more aware of your state of mind through your thoughts and emotions.
Mindful meditation brings a range of benefits, from increased focus to reduced stress. A few tips to get started:
- Find a quiet room and sit comfortably.
- Straighten your upper body, but do not stiffen.
- Feel your breath.
- Notice when your mind wanders, then return to your breath.
- Be kind about your wandering mind.
We find it easier to focus with the gentle aroma of essential oils in a diffuser, or a sustainable natural wax candle such as Mojo Candle Co., who have saved more than 60,000 wine bottles from landfill.
Slip into a warm bath
At the top of most people's self-care ritual is a soothing warm bath at the end of the day, and for good reason. Warm water is genuinely relaxing, easing tension through the shoulders, neck and back.
We recommend turning the lights down low, lighting a candle or running a diffuser, and adding magnesium and Himalayan bath salts, which help relax the muscles. A gentle, sulphate-free body wash afterwards will not undo the effect the way a stripping detergent can.
Make time for writing and gratitude
Journaling is another powerful self-care ritual. Writing can help you organise your thoughts, gain clarity and regain calm. Incorporating gratitude practices into your journaling can also help you feel more optimistic.
If you find it difficult to begin, a list of prompts can help get you started and keep you motivated.
Self-care beauty
Focusing on the wellness of your skin and hair can be part of your self-care routine too. Choosing natural, vegan, cruelty-free and sustainable body and hair care helps you feel good about your consumer choices as well as the result — our Eco Bundle is an easy place to start.
Sustainable self-care products help you care for yourself and the world around you.
