What is Self-Care — by Alastair Hunt
I often write about the concept of self-care. It is worthwhile to define the concept so that we are aligned in its meaning and can proceed together using the same vocabulary.
It is important to consider that self-care is not selfish. In order to function, to have health, to be able to support oneself and loved ones — you have to be healthy. You alone are responsible for investing (and spending) time on this.
Definition 1
World Health Organisation (WHO) provides a definition:
“Self-care is the ability of individuals, families and communities to promote their own health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a health worker.”
WHO’s definition recognises that individuals as active agents in managing their own health care in areas including health promotion; disease prevention and control; self-medication; providing care to dependent persons; and rehabilitation, including palliative care. It does not replace the healthcare system, but instead provides additional choices and options for healthcare.
This definition does not clearly spell out that health comprises physical, mental and social well-being. I feel that in the context of self care, mental health needs to be highlighted more.
Definition 2
The National Institute of Health in the United States provides another definition. The online information they provide clearly mention mental health as part of self care. When you do a online search, self care appears to be categorised first under mental and emotional health, and then physical health. Notwithstanding this categorisation, their description of self-care is:
“…taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.”
The NIH also provide useful self-care guidance. Here is an extract of their recommendation which I support and practice:
Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.
Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.
Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
Journaling. Taking time to journal, reflect and write down health goals can make a difference
Try a relaxing activity. Explore relaxation or wellness programs or apps, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy activities you enjoy such as journaling.
Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.
Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.
Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.
Definition 3
Finally, a group of researchers at the Hahn School of Nursing and Health Science, Beyster Institute for Nursing Research, University of San Diego did a review of the available scientific literature on self care and looked for common concepts and terminology.
Their definition of self care after completing the review:
“…the ability to care for oneself through awareness, self-control, and self-reliance in order to achieve, maintain, or promote optimal health and well-being.”
Of the three forementioned definitions, this is the definition I agree with. All that remains is the ‘easy’ part… to practice daily self care.
Stay Healthy!
This article was originally published at https://thewholehealthpractice.com.
About the Writer
Alastair Hunt (LinkedIn)
Alastair started the The Whole Health Practice to help people to find their health and vitality. Amidst the pressures and challenges of life, our most valuable asset — our health — is often set aside to our own detriment. The Whole Health Practice partners their clients to improve their physical, mental and social well-being. Alastair provide health & nutrition based consults and coaching programmes to support sustainable improvement in health and well-being.
