How to practice self-care
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Have you ever wondered why it seems so hard to take time to take care of yourself? Amidst so many tasks, demands, and notifications, self-care ends up at the bottom of the list—or not even on it. But here's an uncomfortable truth: if you don't take care of yourself, you'll inevitably break down. And when that happens, even those around you are impacted. The good news? It's possible to change this cycle by starting with small steps.
In this article, we'll talk about self-care, from concept to practice. And let's take a little care of ourselves! Check it out!
What is self-care?
Self-care is the set of conscious actions you take to preserve or improve your physical, emotional, and mental health. This includes everything from getting enough sleep and eating quality food to saying "no" when necessary or simply taking a break.
“Self-care is the intentional practice of caring for one's own physical, mental, and emotional well-being through habits and attitudes that promote health, balance, and quality of life.”
Why is self-care essential in modern life?
We live in an age of hyperconnectivity, where everything happens now and at the same time. As a result, overload has become routine. Thus, self-care acts as an anchor, helping you maintain focus, clarity, and the energy to live—not just survive.
The pillars of self-care
To make self-care effective, you need to think of it as a integrated systemAfter all, there's no point in just taking care of your body and neglecting your mind or emotions. Let's look at the main pillars:
Physical
Getting enough sleep, eating a nutritious diet, exercising, and getting regular checkups are basic but powerful forms of self-care. After all, our bodies are our first homes—and they need to be treated as such.
Emotional
This involves validating your feelings, setting healthy boundaries, and expressing emotions in a healthy way. Therefore, therapy, venting to trusted friends, and self-compassion practices are essential resources.
Mental
Reduce stimuli, avoid excess information, meditate and developing positive thoughts are ways to protect your mind. Remember: what you feed your mind grows.
Spiritual
It doesn't have to be linked to religion. It can be a connection with something greater, with your values, or with nature. Silence, gratitude, and contemplative practices are paths to this type of care.
Social
Healthy relationships and connections that generate support and belonging are part of the process. Sometimes, self-care also means knowing who to hang out with and who to stay away from.
Most common obstacles to self-care
Lack of time
This is a classic. But the truth is that We don't find time, we make itSo, start small. Just one minute of mindful breathing is an act of self-care.
Limiting beliefs and sabotage
Do you believe you need to do everything for everyone? That taking care of yourself is selfish? This is mental programming that sabotage — and which can be reprogrammed.
Social pressure and the myth of productivity
We live in a culture that values constant action. However, productivity without health is a house of cards. Rest is an integral part of performance.
How to Create a Realistic Self-Care Routine
Listen to your body and mind
Your body speaks. Your mind screams. So learn to listen to the signals: fatigue, irritation, anxiety—these are all signals asking for caution.
Set priorities and don't try to embrace the world
You don't have to do it all. So, choose small practices that work for you. Less is more, as long as you're consistent.
Create simple rituals that fit into your day
It could be a cup of tea before bed, a morning meditation or 5 minutes of journaling at lunch. Above all, the secret is consistency, not complexity.
Kindly track your progress
Don't turn self-care into another chore. Celebrate small victories and learn from setbacks. Also, don't dwell on your defeats.
Practical self-care techniques
Mindfulness and guided meditation
Being present is the first step to getting out of autopilot mode. Guided meditations are great for beginners—and the effects are proven by science.
Mental reprogramming with NLP
With Neuro-Linguistic Programming (NLP) techniques, it is possible to change thought and behavior patterns that sabotage your well-being. Thus, a simple emotional anchor can transform your internal state in seconds.
Therapeutic writing and emotional journaling
Putting your feelings on paper helps organize your thoughts and release tension. So, write without a filter or judgment—just let them flow.
Gratitude practices and positive psychology
Expressing gratitude is one of the quickest ways to change your emotional state. After all, Positive Psychology proves that cultivating gratitude improves mood, strengthens resilience, and increases a sense of purpose.
Self-care is not selfishness: it is responsibility.
The oxygen mask metaphor
You know that airplane instruction? Put on your own oxygen mask before helping someone else. In everyday life, it's the same. After all, you can't take care of anyone if you're collapsing.
Taking care of yourself to take care of others
When you prioritize yourself, you improve your relationships, your productivity, and your presence in the world. Thus, self-care is an act of generosity—to yourself and to everyone around you.
In short: self-care as a path to well-being and high performance
Self-care isn't a luxury. It's a foundation. It's structure. In that sense, it's what allows you to continue, grow, and evolve. Instead of waiting for a burnout To stop, how about starting with five minutes of self-care today? Your future self will thank you—and so will your present self.
Frequently Asked Questions about Self-Care (FAQ)
1. What is self-care in a nutshell?
Self-care is the practice of taking care of your own physical, emotional, and mental health with intentional and regular actions.
2. How to start practicing self-care?
Start small: identify an area that's been neglected and choose a simple action that you can repeat consistently.
3. What are the types of self-care?
Physical, emotional, mental, spiritual, and social — all are important and complement each other.
4. Is self-care selfish?
No. Self-care is a personal responsibility. Taking care of yourself is necessary to take good care of others.
5. Why is it so difficult to maintain a self-care routine?
Often due to old habits, limiting beliefs, and a lack of priorities. But with intention and practice, it's possible to reverse this.
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Image: Freepik
Marcel Castilho is an expert in neuromarketing, neuroscience, mindfulness and positive psychology. In addition to being an advertiser, he also has a Master's degree in NLP – Neurolinguistic Programming. As the owner and founder of the communications agency VeroCom and also of the digital agency Vero Contents, he has been studying human behavior for over 30 years.
