Running on Empty: A Case for Self-Care
We are constantly bombarded with so much information and responsibilities these days that it can be hard to find the energy to do it all. We’re taking care of others, meeting deadlines at work but what we’re not doing is taking care of ourselves.
Your Battery Needs Recharging
I use the metaphor of a rechargeable battery with my clients to demonstrate what this means. When your battery is fully charged, you have the energy to conquer just about anything that comes your way. Unfortunately, a lot of times you are running around with your battery near or at empty. This means your mental, physical and emotional reserves are depleted. You are tired, stressed, irritable and having a hard time staying focused. In the long run, it can lead to more serious mental and physical ailments.
Types of Self-Care
Self-care is about prioritizing your well-being. It’s not selfish because if you’re unable to take care of yourself, then you’re definitely not able to take care of others or perform your best in whatever you do. You’ve got to take the time to nurture yourself in these different aspects of your life:
Physical Self-Care:
This means looking at ways to take care of your body. You only have one body so if you’re feeling physically ill, get it checked out by your doctor or visit an emergency clinic. As for more routine self-care, this means exercising, eating well and getting enough sleep. And for additional self-care, it means making an appointment for a massage or acupuncture session.
Emotional Self-Care
For most people, you hold and feel your emotions in your body. Taking strides towards recognizing your emotions (versus ignoring or pushing them down) and honoring how you feel can be steps towards emotional self-care. This can involve journaling, practicing mindfulness and engaging in enjoyable hobbies or activities that bring joy.
Mental Self-Care
This involves taking care of your cognitive (brain) health and managing stress. To stimulate your brain, you may want to learn a new skill. As you learn new skills, your brain is developing new neural networks. In addition, it means learning new perspectives and ways of thinking. If you tend to have negative thought patterns, it learning ways to change those thought patterns. Contact me to learn new ways of thinking.
Social Self-Care
More and more studies are coming out showing that healthy social relationships increase longevity. Therefore, it’s important to meet, build and maintain healthy relationships. Spending time with supportive family and friends, attending social gatherings and having positive social interactions are all ways to care for yourself socially.
Spiritual Self-Care
These are practices that nurture our spiritual well-being. It can involve finding meaning and purpose in life and fostering a sense of peace and harmony. This can take form through religion, meditation or spending more time in nature. It depends on your personal beliefs and values but generally involves creating a deeper connection to something greater than yourself.
Steps Toward Self-Care
Self-care may seem like a luxury but making it a priority can help you to perform well in all areas of your life.
- Start Small: Begin with self-care practices that fit in your daily routine. Something you can add on to something you’re already doing, like deep breathing as you wait for a meeting to start, going for a walk after dinner or writing a gratitude journal before bed.
- Schedule It: Sometimes you have to schedule it on your calendar with reminders in order to do it. For example, scheduling annual doctor appointments, scheduling dinner with friends or family or putting on your calendar a group gym class you will be attending.
- Setting Boundaries: In order to accomplish more, you’ve got to say no. Saying no to activities that drain your energy and yes to activities that recharge your battery. Boundaries are not mean; they are meant to protect you.
If you’re running on empty, which you probably are, then it’s time to initiate some self-care into your life. Sometimes you may find that you need additional support in your self-care journey. Please reach out if you’re struggling to implement self-care.
Judy Wang, LCPC, CPC treats trauma, anxiety and Obsessive Compulsive Disorder. She works with adults and teens, treating them individually via telehealth in Maryland, South Carolina and Nevada.