Did you know that self-care is just as important as taking care of your health? We live in such a hectic world that thinking about taking a few minutes to take care of yourself may not be that easy.
By neglecting ourselves, the consequences can be severe in the short, medium and long term. Looking at yourself, valuing yourself, taking care of yourself, loving yourself, taking care of personal hygiene are some of the initiatives that are part of self-care.
In this way, you improve your quality of life, improving physical and mental health. But how to know the importance and how to practice this self-care?
In today’s text we bring tips and suggestions for self-care in a simple and practical way. Check out!
What is self-care?
Experts define self-care as a set of actions aimed at taking care of oneself . It is the act of valuing thoughts, emotions, values, ideals.
Maintain your own health, well-being. These are simple attitudes, such as taking care of body hygiene, skin, hair, appearance. Even the way to dress, choosing the right clothes for every moment of the day.
Attention turns to the person, but it is important to remember that self-care goes beyond simply keeping your health up to date. It involves other segments such as the emotional, spiritual, social and mental state.
So continue reading and understand better about the concept of self-care.
How important is self-care?
Who cares, loves. You remain in balance in all aspects and are better able to deal with daily activities and adversities. It is more positive, more centered, productive and resilient.
With high self-esteem and good physical and mental health, the person achieves better results in personal and professional life. Feel happier and seek healthier relationships.
The daily feeling of well-being results in less stress and anxiety. Getting rid of negative energies and seeking positivism as the basis for staying healthy.
– Self-care and self-esteem
The two words are intrinsically linked. Self-care and self-esteem means that the person respects, loves and takes care of himself in all aspects. Not only on the physical side, but also on the mental side, on emotions, without neglecting social life and spirituality.
It is self-esteem, respecting one’s own opinions, desires, goals. Always put yourself in the foreground and not listen to the opinion of others. Self-care and self-esteem is the appreciation of attitudes.
It is the actions that make up the construction of who one is. Consequently, self-care raises self-esteem. But, it is important to remember about the need for self-analysis.
This is to be aware of our limits , qualities and also defects.
What are the types of self-care?
Knowing the types of self-care can help to better plan which area needs more attention. For this, the area of Psychology provides some tools such as the wheel of life.
A visual instrument in the form of a graph, where we detect various aspects of life that can be improved. It is care that goes beyond the physical and mental. Now let’s get to know each of them better:
– Physicist
This type of self-care is the easiest to understand and know. It is directly linked to the care we should have with our body . From body hygiene; the haircut; sleep; a good diet; physical exercises; the visit to the doctor.
Everything done in a balanced way results in good health, increased immunity, greater disposition, happiness, among other benefits.
Physical self-care also includes other initiatives such as dancing, singing, taking a walk, walking, watching TV, reading a good book or learning something new.
Keep sleep up to date; eat well; practicing some physical activity that gives you pleasure and escaping from stressful situations, add to the list of physical care.
– Social
Here self-care refers to how we relate to others. As social beings, man is not alone in the universe.
In addition to family, we relate to personal and work friends, lovers, service professionals, neighbors and much more. Knowing how to deal in a friendly and healthy way with each type of relationship is what will make all the difference in our socialization or not.
It is necessary to practice empathy and solidarity with others. Relating socially includes participating in groups, keeping in touch with friends and family, accepting invitations, laughing more, among other tips.
– mental
Taking care of the mind refers to cognitive self-care. To knowledge . It relates to the inner side of each one. It’s about what we think and what we feel. Beliefs, emotions and the reflection of all this on our behavior and emotions.
Therefore, as important as taking care of the physical, the mind must receive equal attention. Developing emotional intelligence is one of the paths to self-knowledge.
To be successful in this task, adopt some tools such as keeping a diary, going to therapy, showing gratitude or expressing your feelings.
– Emotional
Taking time to care for your body is important, but dealing with your emotions can be a daily challenge. By maintaining mental health care on the emotional side. We develop emotional intelligence.
An important tool that better prepares us to face the most different feelings and situations in everyday life. Only then can we be aware and clear about our attitudes.
To maintain this emotional balance we need to adopt a series of actions . Among them, keeping in touch with friends and family; talk about feelings; draw up future plans; do psychotherapy, among others.
– Spiritual
Staying connected with the spiritual side is also important in this self-care process. There are several practices and tools that promote spiritual evolution. Among them meditation, yoga, connecting with nature, reading good books about different beliefs and religions. The possibilities that lead to the knowledge of spirituality are endless.
– Intellectual
Broadening the horizons of knowledge is the purpose of this type of self-knowledge. It’s stimulating the brain to have more critical and analytical thoughts, developing more creative and logical reasoning.
The paths to this are as diverse and interesting as possible. They go through deeper conversations to the daily challenge of new learning. New languages, a musical instrument, computing or even watching films and documentaries with more in-depth content.
Daily challenge and self-care
An Ibope survey in 2020 showed that 84% of Brazilians seek a self-care routine, but only a third succeed. The research also showed that 3 out of 4 ears felt some frequent physical pain.
The main complaints were back pain, with 38% and; migraine, with 31%. In women, the frequency was higher, 82%. The alarming data show the difficulty of practicing self-care and how this also reflects on physical health.
They show that it must be practiced all the time. But for that, it is necessary not only to decide on actions aimed at emotional, psychological and physical well-being, but also to insist daily, against all the obstacles that life presents to us.
We often associate self-care with taking care of the body. Periodic exams, aesthetic care and fitness routine. But what about mind care, how are they? Some would answer that they don’t worry about it because they don’t have any disease.
But just like the body, the mind also gets sick. And preventive care works for both. If you do physical activity to avoid a sedentary lifestyle, you should also take steps to be healthy in other areas of life.
This is self-care, a set of healthy practices and actions aimed at well-being and mental health. Those who practice it take care of their emotional, professional life, finances, work, relationships, and so on.
How to practice self-care? 8 tips to get started
The idea of self-care is that the person makes a commitment to himself. In addition to daily commitments, you need to create time for small rituals, moments that bring pleasure. It could be once a day or a week.
For example, choose a day to stretch out at lunch time to go for a walk. If you prefer physical exercises, book the days and times at the gym. Or simply allow yourself a sweet treat at least once a week.
Everything is valid when it comes to taking care of yourself. And that goes for work, at home, with family or with friends.
After all, it’s not easy to stay healthy, but it’s not impossible either. All you need is commitment, will and dedication. To start we bring some viable and practicable suggestions. Check out!
– Take time for yourself
With the rush of everyday life, we often leave ourselves aside. Self-care requires you to take time out for yourself . This is important for physical and mental health and we can start right away.
Silence helps create that connection. When you hear yourself, you see yourself with different eyes. Respect yourself. He knows better his feelings, his ideas, his difficulties. Don’t listen to what others say or think about you.
This harms your self-knowledge, self-care and even self-esteem. What matters is how you see yourself. In this way you will be well with yourself and with the world.
– Go to the doctor regularly and have routine checkups
Taking care of yourself requires organization and dedication. Routine exams are among the tasks that self-care requires. Maintaining an annual checkup can help with monitoring and health care.
Regardless of gender or age, we cannot neglect body and mind health. Preventive medicine recommends regular visits to the doctor from the age of 25.
Among the most common routine exams, we highlight the verification of blood pressure, blood count, urine, feces, electrocardiogram, among others.
Women should include some fundamental exams in their medical calendar, such as mammography, breast ultrasound, papanicholas, bone densitometry and hormonal exams.
Men should do prostate cancer prevention, testicular self-examination, colonoscopy and also hormones.
– sleep
Experts already know that a good night’s sleep is only good for health. Improves memory and mood; controls weight; reduces anxiety, increases energy and much more.
The World Health Organization (WHO) advises that adults should sleep a minimum of six hours a day. Generally, adults should sleep between seven and eight hours. Teenagers between eight and ten and children between nine and 13 hours of sleep.
This is because while sleeping, the body performs important functions such as tissue repair, synthesis of some proteins and muscle growth. Otherwise, the organism responds negatively.
Over time, poor nights sleep can result in weight gain, stress, irritability, lack of concentration. In addition to the amount of hours, sleep needs to be quality.
– Do a physical activity that you identify with
Anyone who thinks they need to work out for long hours at the gym to have a healthier life is wrong. At least 15 to 30 minutes of walking daily, followed by stretching already bring countless benefits.
Among them, the improvement of the cardiorespiratory system and the release of mood neurotransmitters, such as endorphins. Practicing some physical activity regularly is an important ally in self-care and in combating depression , sadness and stress.
Experts and doctors agree on the numerous benefits of physical activity. Because it is a natural energizer it helps to have a good night’s sleep, improves self-esteem, reasoning and memory.
The important thing is that you find a sport that you identify with, that brings you pleasure.
– Learn to say no
This is perhaps the most difficult tip to follow, but it is necessary. Knowing how to impose limits, respecting their wishes is essential. On the contrary, it can represent immaturity and low self-esteem.
Knowing how to say does not mean rejection. On the contrary. It is a sign of maturity, knowledge and self-respect. And when the person says yes, it’s because they really want to do something for the other and not just fear or an obligation.
– Have good body hygiene habits
Adopting good personal hygiene habits is essential to demonstrate good looks and self-care. These are customs that we acquire from childhood. Small actions that help in the prevention of diseases caused by viruses and bacteria.
These daily practices remain in adult life, when we will add other actions to the personal care list. These good habits help us maintain good social coexistence.
Among them are brushing your teeth after meals; shower daily; combing and washing the hair; wash your hands frequently. The latter reinforced in times of the covid 19 pandemic.
– hydrate
Did you know that 70% of the human body is made up of liquids. Based on this data, it is already possible to imagine how essential the need to maintain good hydration is.
If hydrating keeps the brain productive and active; controls blood pressure; protects the heart; increases physical endurance and many other benefits. In addition to juices or teas, the body essentially needs water.
The ideal is to ingest at least two liters every day. But unfortunately most people do not consume the amount necessary for the proper functioning of the body.
To facilitate this task, it is important to leave a bottle of water always within reach. If you prefer, activate a sound alarm to remind you to drink water at least every hour.
– Maintain a balanced diet
Making a balanced meal, rich in nutrients and fibers helps in daily care for health and well-being. It is a positive way to put energy into our body. In addition to choosing food well, care is needed in conservation and preparation.
Take it easy when eating, enjoying this moment with pleasure and joy. All very slowly and consciously. Regardless of the interval between meals, the ideal is that food should be done when the person feels hungry and willing to do so.
Abuse the consumption of vegetables, greens and fruits. Escape greasy, low-nutritious foods and processed meats. Also, do not consume liquids during meals. The ideal is before or after.
How to maintain self-care in quarantine
A year ago we experienced the feeling of uncertainty due to the Covid-19 pandemic . The ups and downs during that time constantly change the work routine, circulation and create another pandemic, the mental health one.
This gets worse in isolation, when the tendency to have negative thoughts increases, taking into account the news about the increase in cases, collapse in the health system and the low amount of vaccines.
To escape this spiral, a set of actions is needed , which involve cultivating contact, even if virtually, with healthy relationships; setting boundaries at work; have a good diet and positive thoughts.
– The relevance of therapy in self-care
Unfortunately, most people only seek specialized psychotherapy care when they have already developed a mental disorder. Often without even knowing that they have developed symptoms.
One of the principles of preventive care is precisely the continuous concern with having a healthy and profitable life. With therapy it is possible to prevent psychological symptoms and even psychosomatic illnesses.
You don’t have to be sick to seek advice. On the contrary, psychological care is a follow-up to help equalize everyday problems and not let their accumulation harm your mental health.
And you, have you been practicing self-care?
If you haven’t started yet, let’s put into practice a little about everything we’ve already talked about in this text. Remember that you are important, you need to please yourself. Doing what you really want and matters.
Don’t listen to other people’s opinion. No one knows better than you who you are, what your value and expectations are.
So include at least one day a week on the self-care list to do what you like, like watching a good movie, or making a different lunch. Smile more. Talk about your feelings and be sure to keep your medical checkup up to date.
What about self-care in the corporate environment?
Self-care in the work environment makes days lighter, reducing overload and increasing productivity and motivation.
It is noticeable how we work better when we are happy with ourselves, and to be happy we have to respect limitations and never overload our mind and body. That’s why it’s important to also practice self-care in your work.
Try to implement good self-care practices at work, and see how much it can change not only your life, but that of all other employees in your company.
Importance of health at work
According to labor legislation, a company is responsible for several aspects involving its employees. Work conditions and relationships are among them and are prioritized through occupational safety and medicine.
Sectors that protect workers physically and mentally. Rights established in the Consolidation of Labor Laws (CLT) through various laws and decrees. There are several ways to take care of the health and safety of employees.
Among them we can point out educational campaigns against bad habits, rest, incentive to preventive medicine, healthier eating and the practice of exercises.
The goal is to promote changes in lifestyle , reduce the percentage of illness, leaves and accidents. The result is always positive. Improved organizational climate, greater engagement and productivity.
– Get to know Conexa Corporate
Prevention is always the best way to maintain well-being and health. In this line, self-care fulfills this role, by awakening awareness of the need to take better care of oneself.
Put yourself in the foreground. Know yourself. Prioritize preventive health care.
And to help with this task, Conexa Saúde has developed a series of programs through its online telemedicine platform.
Imagine the employee enjoying various services such as an annual check-up, viewing results, answering questions, connecting with doctors and psychologists without leaving the company.
Benefit that became even more accessible through Conexa Corporate, which meets corporate demands. Conexa Corporate has a network of 70,000 professionals, certified in more than 30 specialties, available 24 hours a day.
Advantage for the worker who saves time and for the manager, who has access to the team’s health data, with greater control of the accident rate. To learn more about Conexa Corporate, visit www.conexasaúde.com.br .
Conclusion
As we have seen, self-care is an act of self-love. Everyone should practice it every day, respecting our limits and praising our qualities. Otherwise, at some point in life the bill will arrive.
Not paying due attention to body and mind care can affect physical and mental health. Usually the body is the one who will give the first signs that something is not right.
Irritability, bad sleep, tiredness, stress, anxiety are some of the manifestations that something is not right. It is necessary to stop, reflect and change concepts. A person needs to learn to value himself, to understand his needs and priorities.
Put yourself in the foreground for the benefit of your well-being, your health. Conexa Saúde’s telemedicine can be a good ally in this process .
