THE IMPORTANCE

OF SELF-CARE
THE IMPORTANCE OF SELF-CARE
We can all help our loved ones and community members get through crisis. But as we take
action to support others, it is also vital that we take the time to support and care for
ourselves. This page shares tips and resources to help you practice self-care.

If you’re looking for additional resources or support for yourself or a loved one, please call
the National Suicide Prevention Lifeline at 1-800-273-TALK (8255).

The Importance of Self-Care

While you are supporting and helping someone who may be in crisis, it is especially
important for you to also take care of yourself. Practicing self-care does not mean you are
choosing yourself over your loved one. It means that you are simply being mindful of your
own needs, so you are better able to support the people you care about. When you take care
of yourself and are not stressed, you are better able to meet the needs of others.

Self-care comes in a variety of forms. It does not require an elaborate plan; self-care can be
as simple as taking a deep breath when you notice you are becoming stressed. By
maintaining your physical and mental health, you will likely be better equipped to handle
the stressors that come along with supporting someone you care about.

Signs of Stress
(Adapted from Vibrant Emotional Health’s Staying in Balance: Healthy
Solutions for Managing Workplace Stress and Mayo Clinic’s Caregiver Stress
Management)

Take a look at this list, and check in with yourself. It’s important and healthy to
acknowledge your limits.
Do you feel…

 Anxious or full of worry?

 Unable to concentrate?
 Achy or sick more than usual?
 Sad or generally unhappy?
 Overwhelmed and constantly worried?
 Irritable or short tempered?
 Tired often?
 Lonely or alone?

Are you having trouble…

 Remembering things?
 Relaxing?
 Getting your work done?
 Making good decisions?

Have you…

 Used alcohol, cigarettes, or drugs to “feel better”?

 Been sleeping too much or too little?
 Been eating too much or too little?
 Gained or lost weight?
 Isolated yourself from friends and family?
 Neglected responsibilities?
 Lost interest in activities you used to enjoy?

These can all be signs and symptoms of stress. If you think stress-overload
might be affecting your life, there is something you can do about it.
Self-Care Strategies for Managing Stress

Self-care, as the word itself suggests, is what we do to take care of ourselves.

When we get stressed out, we tend to ignore the very things that might make us
feel better, so it is important to find time to take care of yourself.

Remain socially connected. When you are supporting someone else, it can be
easy to lose sight of your other social connections. It is important stay in touch
with your family and friends who can offer support. Set aside some time each
week to spend time with others in your support network.
(Source)

Maintain a healthy lifestyle. By improving your physical health, you will be

better able to maintain your mental health, and therefore may be more
effective in supporting someone you care about.

 Exercising regularly is an important part of staying both physically and

mentally healthy. Exercise doesn’t have to consist of a complicated workout
routine at the gym. It can be as simple as taking the stairs instead of the
elevator, or walking or biking instead of driving. Daily exercise produces
stress-relieving hormones and improves your general health.
 Eating healthy foods is what will give your body fuel to exercise. By eating
mostly unprocessed foods, you can lower your risk for chronic illness and
stabilize your energy and mood.
 Getting enough sleep is also important in maintaining your physical and
mental health. People generally require 7 – 9 hours of sleep to stay healthy.
Turning off your phone and TV about 30 minutes before you go to bed can
help you sleep better.
 Avoiding use or misuse of drugs and alcohol is an important aspect of stress
management because rather than reducing stress, drugs and alcohol can
worsen it. Click here if you are seeking help for substance abuse.
 Practicing relaxation exercises such as deep breathing and meditation can
help reduce stress, and clear your mind. Click here to learn more about these
exercises.(Source)
Make time for yourself. When caring for someone who may be suicidal, it can
be hard to find time to take care of yourself. However, to be a productive
caregiver, it is important to have some “me time.” Write out a list of activities
that bring you joy to refer to when you need some time for yourself. These
activities do not have to be elaborate or take a lot of planning. It can be
something as simple as taking a walk in a park, listening to music, or writing in
your journal. Anything that makes you feel better is worth a little bit of time out
of your day.

What is self-love?

Before a person is able to practice it, first we need to understand what it

means.

Self-love is a state of appreciation for oneself that grows from actions that
support our physical, psychological and spiritual growth. Self-love means
having a high regard for your own well-being and happiness. Self-love means
taking care of your own needs and not sacrificing your well-being to please
others. Self-love means not settling for less than you deserve.

Self-love can mean something different for each person because we all have
many different ways to take care of ourselves. Figuring out what self-love
looks like for you as an individual is an important part of your mental health.

What does self-love mean to you?

For starters, it can mean:

 Talking to and about yourself with love

 Prioritizing yourself
 Giving yourself a break from self-judgement
 Trusting yourself
 Being true to yourself
  Being nice to yourself
 Setting healthy boundaries
 Forgiving yourself when you aren’t being true or nice to yourself

For many people, self-love is another way to say self-care. To practice self-
care, we often need to go back to the basics and

 Listen to our bodies

 Take breaks from work and move/stretch.
 Put the phone down and connect to yourself or others, or do something
creative.
 Eating healthily, but sometimes indulge in your favorite foods.

Self-love means accepting yourself as you are in this very moment for
everything that you are. It means accepting your emotions for what they are
and putting your physical, emotional and mental well-being first.

How and Why to Practice Self Love

So now we know that self-love motivates you to make healthy choices in life.
When you hold yourself in high esteem, you're more likely to choose things
that nurture your well-being and serve you well. These things may be in the
form of eating healthy, exercising or having healthy relationships.

Ways to practice self-love include:

 Becoming mindful. People who have more self-love tend to know what
they think, feel, and want.
 Taking actions based on need rather than want. By staying focused
on what you need, you turn away from automatic behavior patterns that
get you into trouble, keep you stuck in the past, and lessen self-love.
 Practicing good self-care. You will love yourself more when you take
better care of your basic needs. People high in self-love nourish
themselves daily through healthy activities, like sound nutrition,
exercise, proper sleep, intimacy and healthy social interactions.
  Making room for healthy habits. Start truly caring for yourself by
mirroring that in what you eat, how you exercise, and what you spend
time doing. Do stuff, not to “get it done” or because you “have to,” but
because you care about you.

Finally, to practice self-love, start by being kind, patient, gentle and

compassionate to yourself, the way you would with someone else that you
care about.

13 Steps to Achieving Total Self-Love

Written by Alison Rachel Stewart — Updated on September 18, 2018
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Last year was a difficult one for me. I was really struggling with my mental health
and was suffering from depression and anxiety. Looking around at other
beautiful, successful women, I wondered: How do they do it? How do they
manage to feel so good?

I wanted to find out, and I wanted to share with other women who, like me,
wanted to feel happy — wanted to feel well. Tapping into my creative energy, I
set out to compile a resource anyone could use. I asked women I knew: What
are your mantras and habits of self-care?

What they told me was both revolutionary and a total no-brainer at the same
time. If I can practice them, I know you can, too. Here are 13 recipes for self-love
that are simple in practice and multifaceted in their benefits.

1. Stop comparing yourself to others

We’re socialised to be competitive, so comparing ourselves to others is natural.

But it can be dangerous. There’s just no point in comparing yourself to anyone
else on the planet because there’s only one you. Rather, focus on yourself and
your journey. The shift of energy, alone, will help you feel free.

2. Don’t worry about others’ opinions

In that same vein, don’t worry about what society thinks or expects of you. You
can’t make everyone happy, so this is a waste of time and will only slow you
down on your journey to being the best you.

3. Allow yourself to make mistakes

We’re told again and again from a young age “nobody’s perfect, everyone makes
mistakes.” But the older you get, the more pressure you feel never to fail. Cut
yourself some slack! Make mistakes so you can learn and grow from them.
Embrace your past. You’re constantly changing and growing from who you once
were into who you are today and who you will be one day.

So, forget about that voice in your head that says you need to be perfect. Make
mistakes — lots of them! The lessons you’ll gain are priceless.

4. Remember your value doesn’t lie in how your body looks

This is fundamental! So many things in the world want to distract you from this
powerful truth. Sometimes even your own internalized sexism affirms your
thoughts of inadequacy. You are valuable because you are you, not because of
your body.

So, wear what makes you feel good. If it’s a lot or if it’s a little, wear what makes
you feel confident, comfortable, and happy.
5. Don’t be afraid to let go of toxic people

Not everybody takes responsibility for the energy they put out into the world. If
there’s someone who is bringing toxicity into your life and they won’t take
responsibility for it, that might mean you need to step away from them. Don’t be
afraid to do this. It’s liberating and important, even though it may be painful.

Remember: Protect your energy. It’s not rude or wrong to remove yourself from
situations or the company of people who are draining you.

6. Process your fears

Like erring, feeling afraid is natural and human. Don’t reject your fears —
understand them. This healthy exercise can really help with your mental health.
Interrogating and evaluating your fears helps you to gain clarity and unmask
issues in your life that were causing you anxiety. That, in turn, can help alleviate
some — if not all — of your anxiety.

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7. Trust yourself to make good decisions for yourself

We so often doubt ourselves and our ability to do what’s right, when most of the
time we do know in our hearts what’s best. Remember that your feelings are
valid. You’re not losing touch with reality. You know yourself better than anyone
else, so be your best advocate.
8. Take every opportunity life presents or create your own

The timing is never going to be perfect for that next big step in your life. The set
up may not be ideal, but that shouldn’t hold you back from reaching to meet your
goals and dreams. Instead, seize the moment because it may never come back.

9. Put yourself first

Don’t feel bad about doing this. Women, especially, can grow accustomed to
putting others first. Although there’s a time and a place for this, it shouldn’t’ be a
habit that costs you your mental or emotional well-being.

Find the time to decompress. Without decompressing and recharging you can
put serious strain on yourself. Whether it’s spending the day in bed or outdoors in
nature, find what helps you decompress and dedicate time to this.

10. Feel pain and joy as fully as you can

Allow yourself to feel things fully. Lean into pain, revel in your joy, and don’t put
limitations on your feelings. Like fear, pain and joy are emotions that will help you
understand yourself and ultimately realize that you are not your feelings.

11. Exercise boldness in public

Get into the habit of speaking your mind. Boldness is like a muscle — it grows
the more you exercise it. Don’t wait for permission to take a seat at the table.
Join the conversation. Contribute your thoughts. Take action, and know that your
voice is just as important as anyone else’s.
12. See beauty in the simple things

Try to notice at least one beautiful, small thing around you every single day.
Make note of it, and be grateful for it. Gratitude not only gives you perspective,
it’s essential to help you find joy.

13. Be kind to yourself

The world is full of harsh words and critique — don’t add yours to the mix. Speak
kindly to yourself, and don’t call yourself mean things. Celebrate yourself. You’ve
come so far and grown so much. Don’t forget to celebrate yourself, and not only
on your birthday!

REFLECTIONS OF PHYSICAL APPEARANCE ON ASSUMPTIONS

FEBRUARY 5, 2014 BY SAVANNAH T

The way that a person dresses and chooses to represent themselves is usually a pretty accurate
depiction of their personality as well as their self-esteem and confidence. As Clinton Sanders
claims at the start of his essay in Customizing the Body, “a person’s physical appearance affects
his or her self-definition, identity, and interaction with others” (Sanders 1). To explore this idea
further, I stationed myself at the UO’s Global Scholar’s Dining Hall where I sat and observed my
peers. I took notes on their appearance and their actions and plan to analyze them to make a
prediction as to how they look at themselves.
The first person that I noticed was a girl, young-looking and I believe Caucasian who I perceived
to be either a freshman or sophomore. She sat alone at a two-person table by the windows, away
from the bulk of people in the dining hall. She wore leggings with a blue-red, plaid button up
top. Her hair was waved with bangs pulled back and converse. I think her friends were likely in
class because although she was sitting alone at the time, I feel that she could be an outgoing
person. She was on her phone with ear-buds in her ears gazing out the window most of the time.
I think this shows a potential adventurous side, or at least curious to a point. With the weather
being mostly wet, I feel that she dressed semi-appropriately for the weather. Leggings aren’t the
warmest choice, but for girls it’s either leggings, jeans, or sweats so it makes sense. I don’t think
that her choice in clothes in this case makes her the type of person to care a lot about their
appearance, but more so just says that she prefers to dress comfortably than over the top to
impress her peers. Through my observations I feel that I am making assumptions on the girl’s
age and emotional condition based on her appearances.
The second person that I took notice to was a girl who sat with a guy in one of the center booths
of the dining area. Based on the way that they interacted with one another, I believe that they
were either a couple or really good friends. She was wearing leggings, combat boots with ankle
socks that peaked above the boot, with a black windbreaker jacket. She had blonde hair which I
perceived to be natural due to the lack of discolored roots. She looked like she was Caucasian
and was very comfortable where she was. I say this because she sat with her foot up on the seat,
bent with her knee up towards her face. Based on these, I believe that she dresses with
confidence without feeling the need to dress to impress. I feel like she was either a sophomore or
junior based on her level of confidence and how comfortable she acted. I am making
assumptions on her age based on her actions and her appearance. I am also making an
assumption on her race, because although she looked Caucasian she could very well be of a
European ethnicity that I am unaware of. I think that because I am unfamiliar with a lot of the
European cultures, I automatically generalize a person as Caucasian instead of trying to figure
out what their actual race is.
The third person that I observed during my time in the dining hall was another girl talking to a friend. She
wore a black marshmallow vest over a black sweatshirt with the hood sticking out. With that, she wore yoga
sweatpants with a pair of striped socks and bright pink flip flops. Based off of her attire, I feel that she prefers
to dress comfortable than dressing to impress others. My beliefs are demonstrated by their dress and body
adornment because I often find myself caring a lot about the clothes that I put on myself and the way that
certain patterns and colors look together. She looked young and of some kind of Asian descent. I am basing
this assumption on her facial features, with black hair, small nose, and smaller eyes.

Just from observing these three individuals, it was hard for me to make many assumptions
because they were all students. Therefore, there wasn’t much about their lives that I was really
able to assume.
However, I believe that these assumptions reflect my own values and beliefs because I often catch myself
caring a lot more than I should about the way that others perceive me. Therefore, a lot of the focus that I put on
the three individuals that I observed was put primarily on their attire to determine their mindset and confidence
level. My belief is that the more confident that you are in yourself and your appearance, the more likely you
are to not put in as much effort in your outfits because you feel that you don’t need to. The mindset of, “I’ll
look good in anything.” This is the kind of belief that I don’t have myself, but that I used when observing
others.