10 Simple Self-Care Ideas for Busy People

When one hears self-care, one often imagines long bubble baths and face masks. Usually, while these activities may be relaxing for the time being, they do not have long-term effects. Self-care essentially means things you do to take care of yourself, your body, and your mind.

Here are 10 simple self-care ideas you can incorporate into your busy schedule. 

Get enough sleep

A good night's sleep is essential for your mental health. If our body does not complete the required REM cycles of sleep, it can affect our mood, attentiveness, and cognitive functioning. Hence, it is of utmost importance to get appropriate sleep. Not being able to fall asleep or staying asleep for a long time can be indicative of sleep disorders. Visiting a therapist can help you with this, as they will empower you with ways you can achieve a good night's sleep. 

Journaling

A pen and paper can truly be your best friend if used properly. You may find writing down all your feelings, emotions, and thoughts in a journal very cathartic. Set aside 5 minutes in the day to relax and simply write down what is coming to you. You can start with a paragraph every day and slowly increase your reflections if you want to write more. If sitting down with a pen and paper seems a little daunting, you can always type it out in the notes app on your phone. Reflecting on the day and activities can greatly help you in your mental health journey. It also helps you identify your thought patterns and understand where they stem from.

Movement

Incorporating light movement in your day is an excellent way of ensuring your body stays active. It is beneficial both physically and mentally. Physically, it helps you stay in good shape, keep up with your age, and be agile. The body also releases endorphins and feel-good hormones after physical movement. Mentally, it acts as a good gateway to emotions and helps you be centred on your emotions. Be it cardio, light stretching, yoga, morning walks, running, or the gym, try to incorporate physical activity into your day. 

Eating healthy

A healthy mind starts with a healthy body. Similarly, a major chunk of serotonin and dopamine comes from a healthy gut. Hence, eating healthy can pave the way to a happier mood. Try to keep a balanced diet, including fruits and vegetables. Ensure that you are drinking plenty of water. Try to avoid too much processed, fatty food, and caffeine. 

Getting enough sun

Vitamin D from sun rays contributes to the synthesis of serotonin and dopamine - the body’s happy hormones. Lack of exposure to sunlight can cause irritability, moodiness, and less enthusiasm for the day. This is also the reason Seasonal Affective Disorder is common during the winter months. Going in the sun can feel great, so try taking a walk in nature. 

Create a routine 

With routines, you don't have to spend time overthinking what your next task will be or what else you need to do. It can help you automate your daily tasks to some extent. Depending on your tastes, you can create a morning routine, a nighttime routine, or a work routine. Routines help you by giving you the push you need to kickstart your day. You can make other self-care activities a part of your routine. This can make the start and end of your day more fulfilling. 

Schedule self-care time

Make the most of your time by actively scheduling time for yourself on your calendar. This will ensure you take time for yourself throughout the day. It does not have to be hours long. It can be as short or as long as you want. The point is to schedule that time and stick to it. During this time, you can pursue a hobby, take yourself out for a nice meal, read a book, exercise, or do anything. This is the time you have allotted yourself to spend time with yourself. 

Talk to a friend

Friendship can be a source of strength and positivity in your life. Whether you’re looking for advice, or just a shoulder to cry on, talking to a friend can be therapeutic. When you’re feeling overwhelmed, loneliness can make it hard to get out of bed in the morning or even take care of yourself. But if you have a friend who listens, and cares about you and what’s going on in your life, they might help you find the courage to take care of yourself. The mental health benefits of socialising are vast and well-documented. Studies have shown that socialising with others can help reduce stress, improve mood, and increase self-esteem. Being around friends and family can offer support and help create a sense of belonging. Socialising can also help build social skills, increase self-confidence, and provide an opportunity to make new acquaintances.

Mindfulness

Mindfulness is one of the most powerful techniques you can incorporate into your day. It essentially means bringing all your attention to the current moment and engaging your senses with it. Mindfulness works because it takes your attention away from intrusive thoughts and brings it back to the present moment. By practising mindfulness, you learn to be aware of the thoughts and feelings that arise in your mind without judging them or attaching meaning to them. By being mindful, you can connect more deeply with yourself and the environment. Mindfulness is also supported by science - through evidence-based research.

Also read - Mindfulness 101: What It Is And How You Can Practise It

Practise affirmations

Affirmations are the quickest and easiest way to boost your self-confidence. It involves you saying powerful, uplifting sentences to yourself and repeating the same sentences a certain number of times. An easy way of doing this would be to listen to self-affirming podcasts and songs on Spotify and say the lines along with them.  

Self-care doesn't have to be expensive, tedious, or time-consuming. The Amaha app can help you make this process easier. It is a self-care app that includes a goal tracker, mood tracker, and journal. We are here for you - you are not alone.