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SELF-CARE MYTHS BUSTED
Exclusive content from the Retail Trust by Rosie Mullender
When you think about self-care, what springs to mind? A bath filled with bubbles, a soothing massage, or hunkering down with a bar of chocolate the size of a Chevrolet? These are some of the more common things you might associate with self-care, but in reality it’s about much more than just pampering yourself.
“Self-care is about being aware of your needs and making sure you’re doing what you can to be the best version of yourself, for you and those around you,” says MindJournal founder Ollie Aplin. “Self-care can mean anything you want it to. It’s about handing yourself the tools to be happy and healthy and not living a life where you feel stressed or anxious.”
If you’re surprised that self-care reaches beyond moments of relaxation, then it’s likely you’ve bought into some of the most common myths around self-care. In fact, the NHS identifies seven pillars of self-care: mental, emotional, physical, environmental, spiritual, recreational, and social. Which means self-care is certainly not all about bubble baths.
With the help of the Retail Trust’s head of wellbeing services, Moira Marshall, our expert guide is here to help bust those preconceptions and give you the truth about self-care – starting with how important it is for your overall wellbeing.
Click here for Moira Marshall's guide to 'Self Care Myths'. As partners of Retail Trust all NEXT colleagues can join for free. It's quick and simple to register and sign up. They also provide a wealth of Wellbeing information and a helpline that offers free and confidential support Tel 0808 801 0808
Mental Health & Social Media
How to lessen the impact of social media
The statistics relating to internet and social media use and their impact on mental health can make for sobering reading. While older people may view social media, with perhaps a little more cynicism and willingness to question everything they see on screen, the younger generations brought up with social media are more vulnerable. Multiple studies have found a strong link between heavy internet use with an increased risk of depression, anxiety, loneliness, self-harm, and even suicidal thoughts. Using the internet isn't necessarily unhealthy, rather it has to do with the impact time spent on the internet and social media has on your mood and other aspects of your life, along with your motivations for using it.
Things you can do to lessen the impact of social media:
Stay positive online: Surrounding yourself with good friends works well in real life, and it’s the same online. Adding everyone you see might increase a number, but it doesn’t create many meaningful interactions.
Digital Wellness: You can use an App to track time you spend on the internet and social media on your phone.
Take a break: Making time for yourself, to see and speak to friends in person, is a great way to make your mental health better in a social media context.
Seek help: If social media is making you feel anxious, stressed or depressed, it might be time to talk to someone about it. Talking to a Mental Health First Aider your GP or a counsellor about the way using the internet and social media makes you feel is a good first step toward improving your mental health.
How can I take care of my Mental Health?
Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.
See some self care tips below
Regular Exercise
Just 30 minutes of walking every day can boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
Eat healthy, regular meals and stay hydrated
A balanced diet and plenty of water can improve your energy and focus throughout the day. Pay attention to your intake of caffeine and alcohol and how they affect your mood and well-being—for some, decreasing caffeine and alcohol consumption can be helpful.
Make sleep a priority
Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
Try a relaxing activity
Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy, such as listening to music, reading, spending time in nature, and engaging in low-stress hobbies.
Set goals and priorities
Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.
Practice gratitude
Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
Focus on positivity
Identify and challenge your negative and unhelpful thoughts.
Stay connected
Reach out to friends or family members who can provide emotional support and practical help.
Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. Source National Institute of Mental Health
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