Written by Tracy Shirvill
If you’ve ever spoken to a counsellor, or read an article written by one, you know that self-care is a big thing for us. So much so that I can guarantee that this will not be the only blog I write on the matter. Self-care doesn’t need to be time consuming or expensive. Here are 10 acts of self-care that can easily fit into your day.
1. Go to the hairdresser.
I’ll be honest, counsellors also need to be reminded of self-care. Completing my studies and starting a business has taken up a lot of my time and attention. So much so that I hadn’t even noticed that I had not been to the hairdresser in well over a year. What I did notice was that I started to feel unhappy with my appearance and wore my hair the same minimal effort way every day. I immediately felt relaxed and refreshed, and it only took 30 minutes.
2. Take a nap.
Whether it’s the humidity, sick children, or hot flashes not getting a full night’s sleep seems to be a common issue. Andrew Huberman recommends naps be less than 90 minutes, although 30 minutes should do the trick. I know that taking a nap isn’t always possible. The point is to take a break from what you are doing and rest. Put an afternoon tea break in your calendar. Do a quick walk around the block. Leave the office for lunch. Read a magazine. Whatever works for you.
3. Buy a sensory tool.
Advertised mostly for people who are neurodivergent or live with ADHD, sensory tools are a great way to relax the nervous system. There is a wide variety to choose from, including items small enough to fit in your pocket. Try a few different styles to find what works for you. The great thing about sensory tools for adults is we can often pick them up for free as marketing gifts, and if we have to make or buy one it doesn’t have to cost a lot of money, and most people won’t even notice when you’re using one.
4. Meditate.
I have found breathing exercises, muscle relaxation, and visualisations to be great tools to reduce stress. There are so many to choose from that it can be a bit overwhelming to decide which one to try. I recommend starting with short 5 – 10 minute relaxation such as those provided by Beyond Blue and moving up from there.
5. Exercise.
Love it or hate it, exercise is good for us. The problem that I have found is that there is a lot of pressure to exercise ‘right’. Everyone has an opinion on exercise and there can be a lot of judgement that stops people from even trying. If someone asks me what I recommend, I always suggest strength and conditioning training. I find that clients who start with this see positive changes quickly, build their confidence, and it’s easy to do from home. If you can afford it, look for an exercise physiologist who can help you create a routine. Otherwise, I recommend Hybrid Calisthenics. Hampton is one of the few trainers I have come across who is not fatphobic, recognises that different abilities exist, and provides routines that are genuinely for beginners. Most importantly though is to do something that you enjoy doing, even if that’s turning up the music and dancing around the loungeroom.
6. Play with Lego
Hear me out. I really enjoy jigsaw puzzles. I find them relaxing, a bit of a challenge, and are not time dependent. The only problem was that my cat really enjoyed eating puzzle pieces. This left me with incomplete puzzles and no hobby that I could fit in before bed. I eventually decided to take some inspiration from my friend Jessica and check out Lego. It turns out that we are not the only adults buying up the Lego for ourselves. There are communities of adult fans of lego (AFOLs). Lego have even published a guide on how to integrate Lego with mindfulness. Lego can get expensive, especially if you purchase the licensed kits. But you can always check out online marketplaces, or ask family and friends with children to keep you in mind when they do a toy clean out.
7. Try something new.
I recommend trying something new at least once a month. It doesn’t have to be big like skydiving. It can be having dinner at that new restaurant, an art class, read a book or listen to a podcast on a subject you know nothing about. Schedule it in so that the time doesn’t slip by.
8. Green your space.
Research shows that plants can reduce symptoms of depression and stress. They improve air quality, boost productivity and creativity, and brighten up your space. Whether you have outdoor space, or a single room talk to the staff at your local gardening centre about what would be suitable for you. If you’re like me and have no green thumb whatsoever (I killed a cactus once), buying some freshly cut flowers can brighten up your day.
9. If you need help, ask for it.
You don’t have to do everything yourself. There is no shame in asking for help. Even better, if you know someone who is struggling with anxiety, depression, grief, has lost their job or had a new baby, rally the troops and lend a hand. Schedule a cleaning bee or write up a cooking roster. Outsourcing is an option but showing up for the people you care about means so much more. Make sure you connect with their partner or someone close to them first if possible.
10. Book a counselling appointment.
People often avoid seeing a counsellor because they don’t think their issues are bad enough, or that there are people struggling who need that appointment more. I’m here to tell you that there is no wrong time to see a counsellor. You don’t have to be in crisis, your problems are not too small or too big. There are people who come to counselling to get something off their chest, for accountability, to maintain good habits or review their life goals.
Online counselling means you don’t have to rely only on local services to become available or worry about running into your counsellor at the local café. Your mental health, your happiness is just as important as every other part of you.
If you’re looking at this list and saying, ‘I don’t have time for self-care’ then I’m talking to you now. Prioritising your self-care helps you to help others. It helps you to be the best version of yourself. Leave work on time, delegate tasks, accept help when it is offered. If you are working multiple jobs to pay the bills, see a financial counsellor. Stress is inevitable, suffering isn’t.
*None of the resources I share in my blogs are sponsored. I choose them because I know them to be credible, and either myself or my clients have benefited from them.
