As clinicians, we often stress the importance of self-care, yet it remains a topic that is not universally understood. To address this, let's delve into the concept of self-care, its definition, how to recognize it, and the scientific evidence supporting its benefits.
What is Self-Care?
Self-care is a term frequently used but not easily defined. Godfrey and colleagues (2011) reviewed the literature and found 139 different definitions of self-care. Posluns & Gall (2020) define self-care as “attending to one’s own holistic well-being.” Another action-oriented definition is “refilling and refueling oneself in healthy ways” (Gentry, 2002).
Self-care involves increasing behaviors that enhance well-being and reducing those that drain it (Williams et al., 2010). This practice is essential for maintaining mental, emotional, and physical health, a concept referred to as self-stewardship (Hossain & Clatty, 2021).
Benefits of Self-Care
Scientific literature highlights numerous benefits of self-care, including improved well-being, lower morbidity and mortality rates, and reduced healthcare costs (Riegel et al., 2021). Posluns & Gall (2020) identified six domains of self-care: awareness, balance, flexibility, physical health, social support, and spirituality. Below, we explore each domain in detail.
1. Awareness
Awareness involves noticing and reflecting on both internal and external experiences. This skill includes mindfulness, defined as “paying attention, on purpose, in the present-moment, non-judgmentally” (Kabat-Zin, n.d.). Mindful awareness can be practiced through guided meditations available on platforms like YouTube, Calm, or Headspace (Hossain & Clatty, 2021). Reflection, often cultivated through questioning and writing, helps us understand our needs and how to address them.
2. Balance
Balance refers to satisfaction in various domains of life without negative effects on others (Sirgy and Wu, 2009). It involves evaluating and taking action on imbalances, such as work versus leisure or self versus others. Strategies for achieving balance include setting realistic goals and maintaining boundaries (Grafanaki et al., 2005).
3. Flexibility
Flexibility is the ability to use coping skills and adapt to changing circumstances. This skill involves mindfulness, acceptance of difficult experiences, and actions that align with core values (Kashdan, 2010). Flexibility is linked to enhanced wellness and coping, making it a crucial component of self-care.
4. Physical Health
Physical health in self-care encompasses sleep, activity, and diet (Harrison & Westwood, 2009). Effective stress management significantly influences sleep quality, which in turn affects overall health (Åkerstedt et al., 2007). Understanding the barriers to healthy habits, such as lack of motivation or attachment to unhealthy behaviors, is crucial for forming new, beneficial habits (Riegel et al., 2021).
5. Social Support
Social support involves meaningful connections that help alleviate stress (Posluns & Gall, 2020). This support can come from personal relationships, professional interactions, or community structures. Enhancing social support may involve improving self-awareness, communication skills, and reducing isolation.
6. Spirituality
Spirituality is highly personal and involves beliefs that provide meaning and purpose. Actions related to spirituality include prayer, meditation, and spending time in nature (Posluns & Gall, 2020). Spirituality can offer comfort and help organize stressors into a meaningful narrative.
Putting it All Together
This guide aimed to deconstruct the broad concept of self-care into actionable domains. By recognizing and enhancing these areas, we can better attend to our holistic well-being. Reflecting on and celebrating our self-care efforts can help us maintain a balanced and healthy life.
Compiling this information has been beneficial for my own self-care practices. I encourage you to reflect on these domains and consider how you can enhance your self-care. Let's celebrate our efforts and continue to strive for balanced, holistic well-being. References
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