In a culture that prizes constant hustle, we are taught to put ourselves last. We push through tiredness and override what the body is telling us. Somewhere along the way, many of us have forgotten how to care for ourselves.
Self-care simply means making a little time to check in with how you feel and to do something that honours your wellbeing. Without it, we can drift towards burnout, or feel strangely lost as we lose touch with our emotions and the things that bring us joy.
The rituals that work best are the easy ones, because self-care should never become another source of stress. Your mind may protest ("it's only a few minutes, what difference will it make?"), but it is worth showing up anyway. Here are five you can start today.
Ten deep belly breaths
Most of us breathe shallowly, from the chest, which is exactly how we breathe in fight-or-flight. Deeper belly breaths do the opposite: they switch on the body's rest-and-digest response by stimulating the vagus nerve, which helps lower your heart rate and blood pressure.
If this is new to you, rest a hand on your stomach. Breathe in until your stomach pushes against your hand: in for a count of three, hold for four, out for five. Set a reminder to take a breath break through the day. It is especially helpful if you experience anxiety.
Stretch for five minutes
Sitting still all day isn't good for us. Take a few minutes to stretch at your desk and let your blood circulate. It keeps your muscles flexible and healthy, and it gives you a small, welcome break by bringing your attention back to your breath and body.
Sit in the sun for fifteen minutes
Many of us don't get enough vitamin D, which, despite its name, acts more like a hormone and matters for systems throughout the body. Low levels have been linked to depression and anxiety. Spend a lunch break in the sun, or better still, plan a weekend walk outdoors with friends.
List five things you are grateful for
The grass is greener where you water it. Each day, write down five things you are grateful for. Noticing the good can lift your mood, soften how you relate to others, and, as it becomes a habit, gently train your mind towards contentment.
Drink a glass of water when you wake
Sometimes it helps to start very small. Leave a glass of water by your bed and drink it when you wake. It rehydrates you after a night's sleep and makes an easy first building block for a wider self-care practice.
If any of this rings true, it's worth a conversation.