Self Care by Anna Byrnes, MS, RDN, LDN

Typically, self-care has black and white labeling in any search on the internet or consult to the trendiest health guru, when in reality self-care is a multi-colored paint spots in a mosaic, fluid, and changing. So when you zoom out on the canvas you see the final image, complete: YOU 

Before you scroll to some of my suggestions for self-care, I'd like you to take a moment to think of three self-care techniques that you enjoy leaning into. These do not need to be what you usually think of with self-care; journaling, drinking tea, taking a bath, and meditation, or they 100% can be! 

The key is to think of three things that either clear your mind in the moment you're doing them (think getting lost in a good book or running late after catching up with a friend) or items that allow less stress for your future self (think putting the dishes away so the dishwasher is ready for your next dirty dish). 

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Okay now that you have come up with three of your own, here are some recommendations for self care.

Meal planning/prep: One thing you may already know about me is that one of my favorite practices of self-care is to eat well. Taking an hour or two to make sure you have what you need for the week will work wonders when you are in a pinch and can’t be bothered with making time to eat. Set yourself up for success by having a few protein and fiber, rich snacks, handy for the week as well as three meal ideas with all the ingredients in your house (you can even prep them to be ready to cook). Now this may not be the bubble bath you dreamed of but will come in handy when after a long day all your body needs is nourishment. 

Movement: Any way to move your body can be a form of self-care, as long as you love it! Whether it’s gentle yoga or heavy strength training, dedicating time to allow your body to move and flow is beneficial. A stretch, a muscle pump, or a sweat can get your blood moving and release all the feel-good endorphins. 

Connect: Being the first to reach out can be tough, yet connection is one of the first forms of self-care to exist. Take time to notice the people you love most and take time to spend quality time together. A phone call with a long distance friend, a long walk with a neighbor, or a screen-free family game night. Utilize what you know will fill your cup and be the first to initiate. 

Make a tiny task list: All The little things on your to do list can add up to feel like one heavyweight. Sit down and write out all the little things you need to get done as well as any thoughts you’re having. Set your tasks up as games and see what you can accomplish, maybe unloading the dishwasher while playing your top two favorite songs or folding laundry while sipping an evening cocktail (see attached). An abundance of tiny tasks can feel like one big weight, breaking it up will not only get them done, but also leave future you thankful and less overwhelmed.

Sleep: The bear can hibernate for as long as 8 months a year. While, we humans, maybe not ready to hunker down and snooze to that intensity. It may be wise to take after our big pawed, fuzzy friends. Adding an extra hour or two of time in bed during these winter months may be just what your body needs to feel the self-care soak in. While your mind rests, your body is working overtime to repair all the hard work you put in the day before. Give yourself grace over these months if you aren’t feeling quite like yourself to sleep in later, and doze off earlier.

Peep this article on how our bodies naturally crave to sleep more during the cooler and darker months.

Or this shorter one from Frontiers. Humans don’t hibernate, but we still need more winter sleep.

Drink water: I no, on a stressful day the last thing you want is someone to tell you you need to drink more water. Get ahead of the game by buying a cute mug, drinking with a straw, adding fruits, or enhancers to your water, setting a timer to remind yourself to drink, or even enjoying hydrating foods, like watermelon, soups, bone broth, Jello, and smoothies!

Get in nature: You may not be thinking February is the time to be touching toes with the grass, however spending some time outside can-do wonders on your brain and body health. Sounds like self-care to me. Bundle up and go for a walk at a local park, picnic under an evergreen with soup in one hand and hot chocolate in the other (bonus points if you make the cozy hot chocolate recipe found in November’s Wellness Wednesday), gather your favorite people around a bonfire (use all safety precautions), lay a blanket down and go star gazing, or sit by a cracked window in the morning and let the cool breeze refresh you as you watch the sun rise. How you get out in nature doesn't matter, what’s important is that you do.

Start a hobby: We often save our hobbies for when we have more time, when we’re on vacation, or feeling guilty about not having touched our hobbies in a while. I’m here to tell you your hobbies are more than something for your free time and that they might just be the main attraction of your self-care routine. Feeling rusty? Set a 15-minute timer (or don’t) and do your favorite hobby for that length of time, if you go beyond that time, it's a bonus. Not sure what your hobbies might be? Pick one thing you find interesting, exciting, or impressive, set a 15-minute timer and start, no expectations, only to immerse yourself in the activity. 

What are some of your favorite ways to practice self-care? I’d love to hear!

Warmly, 

Anna