Simple ways to practice self-care

Dia duit agus fáilte – that’s Irish for hello and welcome – let’s learn simple ways to practice self-care for rheumatoid arthritis and other chronic diseases.

When it comes to RA and other chronic and autoimmune diseases, it is imperative that we make self-care a priority. Whether you choose to take medication or not, making time to nurture and care for your body can improve your health, reduce your RA symptoms and allow you to live more fully and happily.

I don’t know about you but I need reminders to take care of myself. Some days, weeks and even months, I do a great job; others not so much. I fall into a slump and while I am not actively sabotaging my wellbeing, I am certainly not intentionally healing and nurturing myself.

If you ever feel this way or experience times when you do not make your wellbeing a priority, then this post is for you. It will show you simple ways to practice self-care, ideas to look after yourself the way you might look after others in your life. Keep reading and if you find the post useful, please share it with others.

What is self-care?

As you look at the seven areas of self-care, you may notice that you are really good at one or several of the elements of self-care and maybe you ignore or don’t know about one or more of the others. As you read through the descriptions and the simple ways to practice self-care below, I hope you are inspired and encouraged to expand your self-care practices.

Simple ways to practice self-care

There are lots of suggestions in this post; please don’t feel you need to try all, or even half of them. As you read through each category and its list of five simple ways to practice self-care, you might notice that you are already doing some of them – congratulations, keep up the good work; some sound overwhelming – set them aside; and others sound inviting– yay, plan to add some of these to your self-care routine.

I recommend you regularly practice at least one act of self-care in each of the categories. If you are particularly struggling in one area, consider adding a second or even a third action. The biggest “rule” is to remember that self-care is not supposed to be stressful; take on only what feels supportive and nurturing, listen to your body, mind and spirit and take it day by day.

Physical self-care

When we think of being healthy, this is often at the top of the list and it certainly serves as the foundation of healthy living. If we do not look after our bodies, then we will have little energy or ability to take self-care of the other six areas essential to our overall wellbeing.

Here are five simple ways to practice self-care for the physical body:

1. Drink plenty of water. I carry a water bottle with me everywhere and do not go for a walk without my camelbak. Fizzy water is my cocktail of choice and water is the primary thing I drink when we eat out. In the winter or when I’m feeling under the weather, I drink warm or hot water.
2. Eat regularly. This looks different for all of us. I rarely eat breakfast until 10am; my stomach isn’t ready for food and I eat dinner late. Listen to your body and feed it accordingly.
3. Exercise daily for 30 minutes. Be sure to get cardio exercise like walking, running, swimming or hiking as well as strengthening activities like lifting weights, yoga and climbing.
4. Sleep 7-8 hours nightly. Read this post if you need to improve your sleep habits.
5. Take supplements. Learn about supplements here. Ask you doctor before embarking on a supplement regimen to make sure anything you take won’t interfere with meds.

Mental self-care

Do you ever wish you could stop thinking? I used to describe my mental state as a ping pong ball, endlessly bouncing from topic to topic. I have managed to calm my thoughts and slow my brain using several of the actions listed below.

Stress is the biggest health concern under the mental health umbrella; stress negatively impacts your physical and emotional wellbeing. It also affects how we are in relationships, our careers and in the world. My biggest rheumatoid arthritis flare trigger is stress which can come from the obvious – selling a house or overwhelm, and the not so obvious – deciding what’s for dinner every night or figuring out my life purpose.

In order to support and improve your mental wellbeing, try one or more of the following actions. If you have not been doing any of the activities, I recommend choosing one and committing to it for at least one month.

1. Meditate. Here are two programs I use regularly. Insight Timer is a free app with hundreds of meditation options while Glo is a paid subscription to yoga, meditation and more classes.
2. Keep a journal. Over the years, I have kept gratitude journals, bedtime journals, personal diaries and I currently maintain morning pages. The point of journaling is to spill your mind onto the page without editing or censoring yourself.
3. Intentionally relax. Intentional relaxing is a powerful healing tool and is easy to incorporate practices into your day. Read this post to learn more.
4. Try something new. When we engage our brains in different ways, we fire synapses and force ourselves to focus on the new task. It’s like gymnastics for the brain. I use our Masterclass membership on most trips.
5. Take a break from technology. Tough one, I know, but disconnecting from anything that plugs in or turns on is one way to give self-care to our minds and brains. Start with a block of three hours and increase until you are giving yourself a full day away from all technology.

Emotional self-care

Whether you have chronic illness or not, we all need to tend to and nurture our emotional health. It is often the hidden element in our lives that undermines whatever self-care we are doing in other areas.

When you shine a light on something, it has no choice but to change. By this I mean: once we acknowledge our emotions, we can begin to heal the perceived negatives and strengthen the so-called positives. Most emotions are two-sided – anger can fuel a desire to act and it can also destroy relationships; contentment can reduce stress and also prevent us from making a needed change.

Many of us have been socialized to ignore or stuff our emotions. We’re taught that good girls don’t get angry or strong boys don’t feel fear; it’s unacceptable to be jealous and necessary to be polite. What rubbish!

If we don’t begin to look at and nurture our emotional health, we risk stunting our future wellbeing. Here are five ways to practice emotional self-care.

1. Seek help. There is nothing wrong and everything right with finding help, whether in the form of a therapist, support group or from a friend. Therapy has allowed me to clear many of my past traumas, address underlying emotional challenges and begin to heal.
2. Use affirmations. Whether you use affirmations while you meditate or have post-its sprinkled around your house and office, speaking positive words and thoughts aloud has a proven impact on our emotional wellbeing. See study.
3. Set and maintain boundaries. If you have done something ‘forever’, it can be difficult to change course. Let others know ahead of time and then hold to your self-care commitment. Example: You have always organized family get togethers, food, lodging, transport etc… and it drains you emotionally. Give yourself permission to quit that role and give others a heads up that they will need to step up next time.
4. Cuddle a pet. The unconditional love of a pet can soothe even the most difficult emotions; set aside intentional time to be fully present with your pet. If you don’t own a pet, consider borrowing someone’s or volunteering at a shelter.
5. Rest, rest, rest. Emotions can be draining; make time to nap or sit in a cozy corner with a book. It can be especially soothing to nap with gentle music.

Spiritual self-care

Spiritual self-care does not have to mean religion; it can be whatever connects you to something greater than yourself. Looking after your spirit, your true authentic Self, can feel big; after all, it concerns your innermost Self, the universe, God, your purpose, Truth…whatever spirit means for you.

Practicing spiritual self-care can support you as you discover your purpose, live your values and find meaning. And no matter what you believe, everyone wants that kind of help.

1. Spend time in nature. Get outside as often as possible but for at least two hours each week. That’s the magic number according to this study. Sit in the park and read a book, hike the hills, ride your bike along the beach; just get outside in nature as often as you can for as long as you can.
2. Practice your beliefs. All of us believe in something. Make the time and effort to spend time in those beliefs – go to temple/church/the forest and pray/meditate/sit in awe. Your spirit knows what you need; listen to it.
3. Identify and live your values. Check out this list of values to help you discover your own. I make time each January to reassess my core values because they can change. Then, instead of making New Year’s resolutions, I commit to focus my heart, time and energy on my values.
4. Volunteer or contribute. Is there an organization you support? Could you participate in their annual fundraiser? Do you love to hike? What about joining a trail maintenance group? Giving time to a cause is one way to nurture the spirit.
5. Read inspiring material. Does poetry transport you to another realm? Explore the writings of great teachers and philosophers. Even simple inspirational quotes can be a dose of spiritual self-care in the middle of a hectic day.

Community self-care

Practicing self-care includes nurturing the community within which you exist – family, friend group, work colleagues.

Having a strong network of relationships does not happen by accident and without love and attention, a network can slowly fade and disappear. Please make time to care for and feed the relationships that support you on your journey to abundance, joy and peace.

1. Spend time with people you like. I know a woman who has gathered with her college group of friends once a month for more than 25 years – wow! Me? I make sure to catch up with all the people I like and love every year when I go home to Dublin. What can you do with your friend(s) to strengthen the relationship?
2. Call your family. This may not be for everyone; if your family is toxic, stay clear. Perhaps you have a favorite cousin or great-aunt – call them. What about that adorable nephew? Could you take him on an aunt-nephew date and build a relationship with him?
3. Send a card. We used to write letters, then we wrote emails, now we text brief notes which is certainly a good way to keep in touch. Sending a handwritten card takes communication to another level. A few years ago, I committed to sending each person I love a birthday card; the response was wonderful but even better was how I felt as I wrote to them.
4. Find a support group. When we were in the military, the spouse support group was an essential part of my community; it is fair to say, I could not have survived without that amazing group. Do you want a 12-step group? Would a book club better suit your need for community? What do you love to do? Find a group that does that and join. MeetUp is a great resource for all sorts of gatherings.
5. Stay open to new relationships. You never know when or how you will make a new friend. In the last twenty years, I have made a friend at a yoga class, in a HOA meeting and at my kids’ school orientation. Keep an open heart and mind and prepare to find community.

Having fun self-care

Why is it so hard to have fun? Many of us, especially women, have been socialized to do rather than to be and having fun is just plain irresponsible.

Well, it’s definitely time we break that cycle. What do you love to do? Go do it; please, I beg you. When you have fun, you are happier, healthier and are better able to show up for others in your life.

If you are unused to playing, having fun and generally just goofing around, now is the time to indulge your inner child and try some of the following fun self-care ideas.

1. Make time for hobbies. Go to a spin or dance class, join a choir, paint a mural or hike a mountain; whatever makes your heart sing. If you don’t have any hobbies, think back to what you loved to do as a child and start there. Did you love Legos? Go buy a box of those fun blocks. Perhaps you loved making people laugh; can you find a comedy class/club and explore how that looks today?
2. Explore. Julia Cameron calls them artist dates – time you set aside to go on a date with yourself. Try new things, even if they seem small – go to an art or wool shop, try bowling or roller-skating. Explore new things alone, just for the fun of it.
3. Have a dance party. Even if it’s just you, crank up your favorite upbeat music and dance and sing your way through the house. The more you do this, the happier and liberated you will feel.
4. Play games. Family game nights are one of our favorite ways to hang out together – cards, Dominoes, Settlers of Catan, TerraForming; we’re always open to new games. Would you prefer a round of golf or a few sets of tennis? Do you need permission? Here it is: Play, play, play!
5. Do something you’d “never” do. Ideas include: hot air balloon ride, snorkeling, take a cruise, taste jack fruit/snails/pickled eggs, read a fantasy/horror/classic novel, visit an art museum/dance club/caves, listen to Lady Gaga/Mozart/Miles Davis. You get the idea – now go do something you’d “never” do.

Environmental self-care

Taking care of the world in which you live is an important aspect of self-care. We all feel better when our surroundings are beautiful, clean and reflect our personalities

1. Create a home you love. No matter how big or small, fancy or simple your living arrangements, it is possible to make them suit your personality. Use your favorite color on the wall or a pillow, fix that broken handle, hang a pretty picture – you get the idea.
2. Care for your surroundings. Do anything that makes you happier when it is done. Wash the dishes before you go to bed, make the bed first thing in the morning, clear off your desk before leaving the office, clean inside your car weekly.
3. Declutter your life. Getting rid of stuff can be quite cathartic and nurturing – the perfect self-care activity. Read this post for more.
4. Dress to feel happy. I don’t know about you but I feel best when dressed comfortably. No matter your budget, it is possible to make sure you are wearing clothes that make you feel good. Check out the local charity, thrift or consignment shop if finances are tight or if, like me, you prefer not to buy new stuff if possible.
5. Feed your senses. See, hear, taste, smell, touch; each of these deserve to be nurtured and coddled as much as possible. Here is the perfect scenario – resting on the couch with a delicious mug of herbal tea, nestled under a beautiful blanket while listening to quiet music with essential oils in a diffuser. Sounds like heaven if you ask me. Info on essential oils here.

Final thoughts

There are 35 simple ways to practice self-care listed above; I hope you found several that excite you. Making a habit of self-care can take time, we have been taught this behavior is selfish and we need to work through these thoughts as we develop new healthy habits. Consider speaking with a therapist if you find the whole idea of self-care troubling.

The one self-care habit I practice regularly that I did not mention above is yoga. I have practiced yoga for 24 years and it forms the foundation of my wellbeing and supports me physically, mentally, emotionally, spiritually and having fun. I’m not sure why I don’t have it listed in each of these five categories above. If you’re interested in learning more about yoga for rheumatoid arthritis, check out this post.

If you have other self-care activities to share, please post them in the comments.