When was the last time you put yourself first?

Our body and mind are amazing at running the processes that keep us alive and healthy. Our CNS tells us when we are thirsty and need water, the hunger hormone ghrelin gets our guts grumbling and lets us know when we need food, and multiple hormones orchestrated by our circadian rhythm tell us when it's time to sleep and wake. Our bodies also tell us when it's time for a bit of rest and recovery. The question is, are you listening?

The below could be some signals from your body that it's time to priorities some self-care:

• Constant Fatigue: Feeling tired even after a full night's sleep.
• Irritability or Mood Swings: Becoming easily frustrated or emotional.
• Frequent Headaches or Muscle Tension: Especially in the neck, shoulders, or jaw.
• Difficulty Concentrating: Struggling to focus or remember things.
• Digestive Issues: Experiencing bloating, stomach pain, or irregular bowel movements.
• Sleep Disturbances: Trouble falling asleep, staying asleep, or waking up feeling unrefreshed.
• Changes in Appetite: Eating more than usual or losing interest in food.
• Skin Breakouts or Changes: Noticing more acne, rashes, or dryness.
• Increased Heart Rate, lower HRV or Feeling Anxious: Signs of stress or anxiety, even when you're not doing anything strenuous.
• Avoiding Social Interactions: Feeling overwhelmed by the thought of seeing others.

When was the last time you really thought about what you could do for yourself to ease the constant daily strain on your body/mind?

Taking time to practice self-care leads to meaningful and lasting improvements in your health. It allows you to make the most of each day and protects you from a range of health issues.

What is self-care?

Self-care is the act of caring for yourself. It can be as simple as speaking kindly to yourself, going to the gym, or taking 5 minutes to focus on your breath. Self-care encompasses anything you do that enhances your mental, emotional, spiritual, social, and physical health.

Some of the obvious outcomes of good self-care include:

• Enhanced physical health
• Enhanced overall QOL
• Improvement in emotional regulation
• Reduction in anxiety and stress
• Enhanced self-worth, esteem, and confidence
• Prevention of burnout
• Prevention of disease

Self-care is also a great way to improve your relationships—both with yourself and with others. When our own needs are met, and we feel fulfilled, it becomes easier to support others without resentment.

Why most of us suck at self-care:

I don’t have enough time…

Self-care doesn’t require large amounts of time. Brushing your teeth is a form of self-care, and we all (hopefully) make time for that! Even taking just one minute for conscious breathing multiple times a day can make a difference. Remember, you have every right to prioritize yourself over tasks—sometimes it's easy to forget that you matter!

Look at your calendar and see what you’re prioritizing over your own well-being. Book time with/for yourself. Even if it is only a five-minute booking to walk outside or grab a glass of water—use it and treat it like any other meeting—you WILL see the benefits.

I feel guilty…

For some, it might sound selfish or self-indulgent, especially when we have little (and big) people to feed, wash, and look after. However, the truth is that we can only run on an empty tank for so long. When we make time for ourselves and get sufficient rest and exercise, we become more energized and engaged with life. Although it might seem counterproductive to take time for yourself, it helps you achieve more for both you and your loved ones.

It makes no difference…

Just like brushing your teeth doesn’t instantly give you a perfect smile or doing one sit-up doesn’t give you abs, the benefits of self-care often build up over time. Small, consistent efforts can lead to significant changes.

I just can’t be bothered…

Self-care does not have to be a huge task! Start by spending just a few minutes a day doing something you enjoy (or used to enjoy). Remember that taking care of yourself is essential for your overall well-being. You don’t have to undertake a huge daily task—start small and be kind to yourself.

How to engage in self-care?

To start caring for yourself effectively, you need to identify what truly helps you thrive and recognize any unmet needs. Ask yourself these questions

• Could I be healthier? How?
• Could I be happier? How?
• Could I be less stressed? How?
• Do I need more fun in my life?
• Do I need more rest and quiet time?
• Do I need more time with people?

Write down your answers and then brainstorm the steps you could take to address these needs (every idea is a good idea). Consider the time you have available, the small and larger changes you can make, and which needs are your top priorities for wellness.

Remember, establishing new routines takes time and isn’t always easy. Being aware of this will help you stay committed to your plan. Over time, you will create lasting and effective changes for your well-being.

Practice the Art of Saying “No” '

One of the toughest aspects of self-care is learning to say no to others’ needs and requests, whether from work, home, or friends.

Make it easier by creating a “no” list of things you dislike or no longer want to do, and If you struggle with saying no, consider using the C.R.A.P.Y acronym:

C: Clear and Direct

When saying no, be straightforward and concise. Avoid lengthy explanations or beating around the bush. A simple, direct response makes your position clear and reduces ambiguity.

R: Real and Honest

Be honest about your reasons for saying no. If you're busy or have other commitments, it's okay to communicate that. Honesty builds trust and understanding in your relationships.

A: Alternative Solutions

If possible, offer another way to help or suggest someone else who might be able to assist. This shows you still want to be helpful and considerate, even if you can’t fulfill the request yourself.

P: Priorities

Understand your own priorities and commitments. This awareness helps you decide when to say no to requests that don’t align with your goals or current workload. Knowing what’s most important to you makes it easier to set boundaries.

Y: Your Boundaries and Self-Care

Remember that saying no is a way to protect your time, energy, and well-being. Recognize your limits, and don’t feel guilty about prioritizing your needs. Healthy boundaries are essential for maintaining balance and avoiding burnout.

Remember that in the hustle and bustle of everyday life, it's easy to overlook our own needs and put ourselves last. Self-care is not a luxury or an indulgence—it's a necessity for maintaining our physical, mental, and emotional health. By taking time for ourselves, we not only enhance our own well-being but also become better equipped to support those around us.