Building self-care can feel like a daunting task. Where to start? What to do? How much will it cost? This post will look into 7 different areas of self care and break down how to build a self-care routine for yourself. These are the small but powerful steps you can take to start implementing self-care into your everyday life today!
**This is not medical advice. Please consult your medical provider for more information.
What is Self Care?
Self-care refers to the ways in which you can take care of yourself physically, spiritually, emotionally, etc. It is a way to help avoid and/or recover from burnout. It helps us get through the days and weeks that can be draining. Lets be honest, it can bring life back to our days!
These are intentional actions you can take to put yourself first.
Why is Self Care Essential?
We’ve all heard the saying about placing your own oxygen mask on before others. Take this same concept as you approach the idea of self-care. This should not feel like a selfish act. This is a way to prioritize yourself and fulfill an area of need in your life.
Whether you are a mother running the household, a 9-5 worker who commutes 1-3 hours a day, or an entrepreneur building from the ground up, life’s everyday stresses can get in the way. This can often lead to neglect of oneself in an effort to take care of everyone and everything around us. Chronic stress, even on micro levels, can negatively impact our health. This makes it even more important to take small breaks and implement non-negotiable habits that will positively impact our lives.
How to Build Self Care Routines
So what exactly is involved in a self-care routine? That is totally up to you! The great thing about self-care is that is should be completely unique and individualized and highlight exactly what you need in order to feel rejuvenated and taken care of. In other words, you are filling your cup back up!
There are multiple categories of self-care, all included below. You can start implementing any of the ideas under one category or mix-and-match a few together to create your own one-of-a-kind routine that suites you and your lifestyle. This is not only about learning how to build self care, but also finding what works and is right for you.
This is about having fun! Experiment…find what works (and what doesn’t work). You might find that what you thought you were craving was not what your mind, body, or soul wanted in the end. This is about finding what areas of your life light you up!
Physical Self-Care
When you feel good physically, you feel on top of the world. It also helps with mental clarity, productivity, improves mental health, and so much more. Physical self-care is so important because it can positively impact so many different areas of your life.
Some ideas you can start implementing are:
- Start your morning with a walk or take a midday stroll around lunchtime
- Prep one healthy meal for the next 1-3 days
- Aim for 7-9 hours of sleep a night
- Take a long shower (complete with hair mask, exfoliation, and anything else that feels good!)
- Breathe in fresh air and get out in nature
- Have a glass of water when you first wake and with each meal
My personal favorites:
- Getting a massage
- Going to a pilates class
- Walking early in the morning before everyone wakes up
Environmental Self Care
What kind of environment do you find yourself thriving in? Do you need the hustle and bustle around you or need to be surrounded by other productive people? Or do you need peace and quiet to focus on the thoughts in your head? Set up your environment around you based on what you are trying to achieve.
This can change from time to time. If you are looking for rest and recovery, you might want to light a candle to set the mood and cozy up with a blanket and a book. Trying to study or get work done? Find a coffee shop or library where you can be surrounded by others who are productive that can help you focus.
Some ideas you can start implementing are:
- Clean up one of the rooms in the place you live in
- Make your bed
- Light a candle and set mood lighting and music
- Go to a library or coffee shop to get work done
My personal favorites:
- Quick clean-up around the house every 1-2 weeks
- Enjoying my morning cup of coffee with the windows open
- Playing lo-fi or jazz music when getting work done
Mental/Emotional Self Care
You’ve taken care of yourself physically and the physical environment around you, but don’t forget about your mentality! Do something that can “reset” your mind. Find peace within your head. Nowadays the hustle culture is rewarded and we don’t know how to slow down. Sometimes you have to slow down before you can speed back up.
Find something that takes care of your headspace and emotional well-being. Think about things that help slow you and your mind down. Bring yourself back to center and balance so you can recharge be ready for whatever is ahead.
“Sometimes you have to slow down before you can speed back up.”
Some ideas you can start implementing are:
- Journaling your thoughts and emotions
- Practicing gratitude (can also be done through journaling)
- Let out a cry while watching a movie
- Get off of social media for a set time
- See a therapist
- “You” time (time on your own doing whatever you want!)
My personal favorites:
- Reading self-help books
- Going on a walk by myself and without distractions (music, phone, etc.)
- A self-care act (I love taking a long shower complete with exfoliating, self-tanning, face masks…the works!)
Social Self Care
While spending time by yourself is important, spending time with loved ones and friends is also important. Social connection and a feeling of community is paramount in treating the whole person. Carrying yourself for long stretches of time can become exhausting. It is okay to rely on people close to you to help you through hard times and to celebrate good times.
Some ideas you can start implementing are:
- Reaching out to someone you haven’t talked to in some time
- Send a text to a friend or loved one letting them know you are thinking of them
- Grab brunch with friends
- End troublesome or toxic relationships
- Volunteer
- Spend time with family
My personal favorites:
- Hiking with friends
- Making dinner with my partner
- Entertaining friends and family
Financial Self Care
Finances are one facet of life that brings stress to a lot of people. Even though finances can bring on stress and anxiety, it can also bring peace of mind knowing your financial situation and having a healthy relationship regarding money.
At the same time, you have to enjoy life. Be smart, plan accordingly, and get yourself what you have been wanting for some time. Looking to try that new high-end restaurant menu? Grab your partner and have a date night there! Been extra busy with work and needing to recharge? Go treat yourself to a massage or spa day. Life is about balance.
Some ideas you can start implementing are:
- Tracking your finances
- Learning to invest
- Having a plan to pay off debt
- Saving a little each month
- Set financial goals for the month or year
My personal favorites:
- Using a high-yield savings account
- Investing a little every month
- Updating my finance spreadsheet monthly
Related Articles on Health & Wellness
- Diaphragmatic Breathing: How to Breathe Correctly
- Easy Habits for Health & Wellness: A Physical Therapist’s Approach
- 7 Simple Healthy Habits a Physical Therapist Would Recommend
TL;DR
While physically taking care of yourself is important, there are many other ways to make sure you are fully taken care of. Self care can take many forms, including emotionally, financially, environmentally, etc. If you are struggling with how to build self care into your routine, try giving some of the options in this post a shot. Many of them you can start implementing today!
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
