Self care! Who has time for that!!!

Self-care is the focus of this year’s Stress Awareness Month.   As someone working in the well-being space, I am naturally an advocate for self-care. However, this wasn’t always the case. Even now, I catch myself rolling my eyes at articles that repeat the same advice without recognising the difficulties people face incorporating them into their life. Plus, let’s face it, most self-care activities aren’t exactly thrilling and taking time out for self-care can seem at odds with today’s fast-paced and highly competitive world. 

All that being said, neglecting self-care can have serious consequences for our physical, mental, and emotional health, leading to burnout, stress, and other health issues. So why is it that despite growing awareness of the importance of self-care,, many still struggle to prioritise it? I frequently encounter clients who find it challenging to prioritize self-care, even when they recognize its importance.   In this article, I will delve into some of the reasons they give and provide some practical tips on how to overcome these obstacles.

Self-care – I just don’t have the time!   

One of the most obvious barriers is time. Often when we’re stressed, it’s because we’ve too much to do and not enough time to do it! This creates a vicious cycle, leaving many in this catch-22 where incorporating self-care feels impossible. I can definitely relate to this.

To help break the cycle, we can turn to the fundamentals of habit change, which advocate for building small habits gradually over time. By embracing the concept of “short moments many times” or “little and often,” we can steadily integrate self-care into our daily routine. So start by setting small, achievable goals for self-care and activities that resonate with you.  

Perception: Making Self-Care a Priority

Part of this also comes down to making self-care a priority, and perception plays a significant role in this. Consider for a moment your attitude to self-care. Do you see it as a luxury, or even a little indulgent or selfish? I’m glad to say this view is less common these days, but if you find self-care just doesn’t sit well with you, it can help to explore the reasons for this. 

If for example you think this is selfish, take a moment to reflect on the fact that by taking care of yourself you actually increase your capacity to give to others because you’ve given yourself time to recharge yourself.

Ultimately by prioritising self-care, we are better equipped to handle the demands and challenges of our daily life.     

Finding Self-Care Activities that resonate

 The idea of self-care can also be a little off-putting for those who thrive on a fast-paced lifestyle with a powerful determination to succeed.  If the typical self-care activities, such as walking or spending time in nature, don’t interest you, you just won’t be motivated to do them.  This speaks to finding self-care activities that resonate with your interests and preferences. Again, when it comes to building habits, the best ones are those that you can maintain. 

Self-care for increased productivity 

Taking time out for self-care isn’t at the expense of productivity. In fact, it increases productivity by allowing individuals to maintain their energy, focus, and concentration for longer periods. We only have to look at the world of professional sports, where rest is a critical part of an athlete’s training regimen. It’s viewed as important as the training itself for increasing performance and meeting the physical demands of training and competing.  

Self-care for managing the physiological effects of stress

For those used to working in a high-stress environment, it’s easy to be lulled into a false sense of security, where you begin to believe you’re immune to stress. Stress, however, has this habit of gradually creeping up on you and then hitting you hard in the face! It’s vital to recognise the signs of stress and act before it’s too late. Even small self-care practices like breathing exercises designed to reduce activation of the nervous system can have a big difference in reducing stress levels and preventing burnout. Again, starting small will create momentum to build on once you start to see the benefits.  

Another factor that keeps people stuck in this vicious cycle is the debilitating effects of stress itself. The basic model of stress is when the resources placed upon us exceed our (perceived) ability to cope. The problem, however, is compounded because stress makes us feel even less able to cope, especially when it starts affecting our sleep.  

Needless to say, getting enough sleep is crucial as it sets the foundations of our mental, physical and emotional health. In addition, when it comes to managing stress and reducing the risk of burnout, self-care practices that reduce nervous system activation help provide targeted interventions that counteract stress and lowers arousal.  

Here are two evidenced-based techniques evidence-based techniques designed to help you switch from your stress to relaxation response.  a state of tension to relaxation

Breathing Practice

When it comes to getting our nervous system under control, breathing is one of the most effective ways to counteract the stress response. The beauty of it is that it can easily be incorporated into your life; you can do it anywhere. A recent study by Stanford showed that taking just five minutes of breathwork reduces stress, helping to lower blood pressure and heart rate. I’ve had people come to me with panic attacks who have been amazed at how much a regular breathing practice has helped to reduce the physiological symptoms, especially heart palpitations.  

Progressive Muscle Relaxation

If you’ve been working at your desk for long periods of time, then you’ll most likely feel the tension in places like your shoulders or clenched jaw. Even when we think we are relaxed, we can still hold a massive amount of tension in our body. When practised, Progressive Muscle Relaxation induces a state of near-muscle relaxation as you systematically release tension. It is like giving your body a massage, helping to relax the body and the mind. 

Making self-care a priority can have a positive impact on both your professional and personal life. By taking the time to care for yourself, you can enhance your performance and productivity at work, and also improve your relationships and overall well-being.  The key really is finding activities that resonate with you and that you can incorporate into your daily life and maintain and build upon.  It really is true, that incremental change is what delivers long-lasting transformation. So take time for yourself and enjoy the benefits of a more balanced and fulfilling life.