by Anne Ueberbach
Assistant Director / Counsellor

Why Self-Care Matters

Self-care is not a luxury, it's a necessity. By taking care of yourself, you'll improve your overall health, increase productivity, and enhance your relationships. Self-care is about being intentional with your time and energy, making sure you're prioritizing your own needs. It's not selfish, it's essential for reducing stress and preventing burn-out. 

Before taking your self-care day, prepare by:

• Scheduling it in your calendar

• Informing your loved ones that you’ll be out of reach for the day

• Setting boundaries (e.g., no work-related tasks, no last minute tasks, etc.)

• Planning activities that bring you joy (don’t over-plan your day! The goal is to feel stress-free and relaxed!)

Self-care isn’t just important for yourself, but also every member in your family. You can read about the importance of family down-time here.

Starting Your Self-Care Day Right

Start your day with a gentle morning routine:

• Wake up 30 minutes earlier than usual

• Stretch or meditate to clear your mind

• Drink a warm beverage (e.g. tea or coffee)

• Have a balanced breakfast

• Write in a journal or reflect on your daily goals

Self-Care Day Activities

Relaxation Techniques

Relaxation is a vital component of maintaining good mental health. Relaxation can reduce symptoms of anxiety, depression and stress. When we allow ourselves down time to reset, we become more focused and productive.

Take time to relax and unwind:

• Take a warm bath or shower

• Practice deep breathing exercises

• Listen to calming music or nature sounds

• Engage in meditation activities (e.g. yoga, guided meditation, deep breathing exercises)

• Get a massage or use a massage gun

Physical Self-Care

Physical self-care is often overlooked as a crucial aspect of maintaining good mental health. However, the mind-body connection is powerful, and taking care of our physical health can have a significant impact on our mental well-being

Nourish your body with:

• Balanced meals throughout the day (avoid overindulging in comfort food that may lower your mood and energy levels!)

• Gentle exercises, like a calming walk, yoga practice or other exercise you enjoy usually

• A trip to the spa / sauna, alternatively you can have a “home spa” session instead using what is available to you at home (e.g. face masks, incense, calming music, etc.)

• A good night’s sleep (the average person needs around 8h of sleep to feel fully rested)

Creative Expression

Engage in creative activities that bring you joy. Creative activities can have a profound impact on your mental health, reducing stress and anxiety whilst promoting relaxation and self-expression. The options are endless – arts, music, writing, crafts, photography, gardening and dancing.

Digital Detox

Take a break from technology by turning your phone off for the day. If you can’t turn your phone off fully for any reason, at least turn off your notifications, avoid social media and limit your overall screen time. Your phone has special settings that can help with limiting screen time so you don’t have to keep track of it yourself!

Self-Reflection

Take time to reflect on your week, month, year or life. Think about what has gone great so far and celebrate your achievements. Next, think about areas that may need improvement and how you can work on them. Contemplate your short-term and long-term goals and set realistic goals and action plans for the future.
Self-reflection can also include practising gratitude and self-compassion. Maybe you want to start keeping a gratitude journal, or simply list down 3 things you are grateful for at the end of your self-care day.

Ending Your Self-Care Day

If you have made it this far in your self-care day, start off by celebrating your commitment and achievement to this day! To keep the relaxing nature of the day going until the very end, consider engaging in soothing or calming activities up until you go to sleep. This may include a slow-paced night routine to get ready for bed, engaging in mindfulness activities right before bed, reflecting about the day in your journal or completing a gratitude exercise (e.g. write down 3 good things that happened today), or meditating into sleep. We want to drift off to sleep with a clear intention to wake up feeling refreshed and renewed, ready to face the next day with positivity and energy. The most important thing is to listen to your body and mind, and end your self-care day in a way that feels nourishing and relaxing to you.

Conclusion

Taking a self-care day is an investment in yourself, and contrary to popular belief, it is not selfish but instead essential. By prioritizing your well-being, you'll improve your mental and physical health, increase productivity, and enhance your relationships. Remember, self-care is not a one-time event, it's a journey. By incorporating self-care into your daily routine, you'll live a happier, healthier life.

If you struggle to plan your self-care day or require additional help to identify suitable strategies to help you relax and wind down, consider booking an appointment with one of our qualified counsellors or psychologists. Here at The Counselling Place Singapore, we offer therapy services in 11 different languages to help you communicate in the language you are most comfortable with.