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July 24 is International Self-Care Day
Jul 24, 2024
Today is International Self-Care Day. The term “self-care” has gained traction in recent years – but what does it really mean and how does it benefit us and those we love? Self-care is taking intentional action to preserve and enhance your physical, mental, and emotional well-being. Put simply, self-care is quite literally taking care of yourself. Your whole self.
Unfortunately, many people view self-care as a luxury, rather than a priority. And consequently, can be left feeling overwhelmed and tired, and struggle to handle life’s inevitable challenges.
It’s important to assess how you’re caring for yourself in several different domains so you can ensure you’re caring for your whole self.
Types of Self-Care
Physical Self-Care: Physical self-care includes how you’re fueling your body, how much sleep you’re getting, how much physical activity you are doing, and how well you’re caring for your physical needs. Attending appointments, taking medication as prescribed, and managing your health are all part of good physical self-care.
The International Self-Care Foundation (ISAF) established Self-Care Day to be observed every July 24th (7/24) to signify observing self-care, 7 days a week, 24 hours a day. While this may not always be possible thanks to our busy work and home lives, it’s vital that we do not feel guilty about taking time for our physical and mental health.
The Pillars of Self-Care
The pillars function like interconnected puzzle pieces, working together to create a picture of health.
- Health Literacy – Learning and applying health information to promote and maintain well-being.
- Have you taken STF courses with your local health promotion office on mental fitness, injury prevention, addiction risk and nutritional wellness?
- Mental Well-Being – Being mentally well extends beyond the absence of mental illness, it’s about being mentally fit which influences the way you think and behave when facing life’s demands.
- Do you have healthy stress coping strategies and a support network?
- Physical Activity – Any movement that you do, whether for fun, getting around, or as part of your job, contributes to maintaining your overall well-being.
- Are you following the recommendations of the Canadian 24 hours movement guidelines?
- Healthy Eating – Healthy food choices in line with Canada’s Food Guide support overall well-being and performance, and minimize the risk of chronic illnesses and health issues.
- Are you aware of the new Essential Nutrition Course and briefings available through your local Health Promotion Office?
- Risk Avoidance – Avoiding behaviours or situations that could lead to mild to severe health issues.
- Are you aware of policies, programs and services in place to protect health?
- Good Hygiene – Personal practices that help maintain cleanliness, prevent the spread of sickness and disease, and create a cleaner environment.
- Do you have good oral health and practice disease prevention?
- Responsible Use of Self-care Products and Services – Means safely and effectively managing health issues (where appropriate) with medicines, products and services by knowing what, how, and when to use them.
- Do you research the safety of health products before using them?
- Using substances can also come with risks.
- Sleep – Is recognized as a pillar of performance by the Canadian Armed Forces. It is recommended that adults aged 18 to 64 get seven to nine hours of good-quality sleep regularly for health benefits.
- What do you do to support a healthy sleep routine? Your local health promotion office can offer briefings on sleep and health, contact them!
When it comes to physical self-care, ask yourself the following questions to assess whether there might be some areas you need to improve:
- Are you getting adequate sleep?
- Is your diet fuelling your body well?
- Are you taking charge of your health?
- Are you getting enough exercise?
Summer is a great time to think about self-care.
With long sunny days and warmer weather, there are more opportunities than ever to switch up your routine and enjoy what the season has to offer. Use our self-care checklist to get some ideas for taking care of yourself this summer. We hope these suggestions will help you get moving, get outside and enjoy the sunshine!
Try these 10 ideas for summer wellness:
- Ditch the couch and relax outdoors. Grab a blanket or lawn chair and something to read and set up camp on a shady patch of grass.
- Start a garden or join a community garden. Gardening can be a nice way to meditate, enjoy the outdoors and get some sunshine. It can also serve as a bonding time with your family or a way to make new friends. And at the end of the day, you can enjoy the literal fruits (and vegetables) of your labor!
- Tidy one small space. Perhaps a drawer or the top of your desk – even having one space clean and free of clutter can help you feel calmer.
- Make a summer feel-good playlist. Bring on the summer tunes! Music can be an effortless way to improve your mood and motivate you to get moving. Bonus points for listening while exercising or cleaning.
- Try a new exercise. Getting those endorphins flowing can help calm your mind and improve your mood. Think about doing something outdoors like hiking, tennis or swimming. Just don’t forget your sunscreen and bug spray!
- Look for things going on in your community. Search online or in the newspaper for events going on around town. Consider outdoor movies, yard sales, festivals, farmer’s markets, concerts or dance classes. Making fun plans can help you feel excited and give you something to look forward to.
- Start or continue a journal. Writing can be a great way to express how you feel and check-in with your emotions. Or, it can just be a place to doodle or draw. Make it whatever you need.
- Reconnect with someone. Call an old friend – or even a grandparent or parent.
- Go exploring. Pull up a map and find a new area of town that you haven’t been to yet.
- Do a needs assessment. How did your last week go? Is there anything you could do to make next week better? Maybe you need more sleep, more social time or to prepare some healthy meals before your next busy week. Take a moment to reflect and think about how you can make time for whatever you need to best care for yourself.
Use these ideas to make your own self-care checklist this summer.
Even small changes to your routine can improve your self-care practice and overall mood. Focus on new ways you can be active, get outside and get involved with your community. Make this summer a season of self-care.