It may seem complicated to take care of yourself, but the task doesn't have to be heavy. Learn to take care of your physical, mental and emotional health to get more out of everyday life and reduce the risk of various health problems later on. With a few simple measures like sleeping well and setting limits, you'll notice a difference in quality of life shortly after you start prioritizing your health.
Method 1 of 2: Focusing on Physical Health
Step 1. Value your body with healthy eating
Instead of seeing foods as “good guys” or “bad guys”, prefer to eat whatever is good for the body. In general, consume more fruits, vegetables, protein and calcium to make your body work better. Take your allergies or food restrictions seriously.
- Is it difficult to make the best choices? How about preparing a menu for the week? Write down what you plan to eat for breakfast, lunch, dinner and snacks. Afterwards, go to the supermarket to stock the refrigerator with the necessary items.
- Remember: it's okay to indulge in that juicy hamburger from time to time or a piece of delicious chocolate cake. However, it is necessary to know how to balance the nonsense with the healthy options so that the body does not suffer the consequences.
Step 2. hydrate yourself drinking eight to ten glasses of water a day.
Water is a precious liquid for the body! Take enough each day for your organs to function well, for your skin to look fresher, and for you to be more awake and active.
One idea is to have a glass first thing in the morning, as soon as you wake up, to start the day off on the right foot
download an app on your mobile to control the amount of water you drink. This is a useful tool for those who have difficulty drinking water.
Step 3. Exercise four to five times a week to strengthen your body
If you're sedentary, add several half-hour workouts throughout the week to get started. Do something you enjoy, like walking, jogging, biking, working out, swimming or playing a team sport. In addition to physical well-being, exercise releases endorphins, which also boost emotional health.
Can't fit physical activity into your routine? Try marking sessions on a calendar to set the appointment. Treat the event like you would a doctor's appointment or an important meeting
Step 4. Prioritize your sleep to stay 100%
If you're a teenager, sleep eight to ten hours a night. If you are over 18, sleep between seven and nine hours. Go to bed and get out of bed at the same time each day to create a routine.
- Set an alarm 30 minutes before your allotted bedtime. When the alarm goes off, turn off the electronics and start your nightly routine so your mind and body get in the mood and relax.
- Keep your bedroom dark and cool for a better night's sleep.
Step 5. Take a rest when the body is exhausted.
It's common to be shaken by the pressure to be productive and keep up, even when the body is asking for a change of pace. Whenever you find yourself tired, set aside some sacred time to unwind and relax, even if you have to cancel your plans for the night or take a day off to be upside down.
If you don't listen to the pleadings of your worn-out body, your immunity can drop and you can get sick. After all, a tired mind and body are not that productive
Step 6. Take care of your hygiene to feel better
Some hygiene habits help to avoid long-term problems. Incorporate the following precautions into your daily routine:
- Dental Hygiene: Brush your teeth after meals, floss at least once a day, and visit the dentist once a year.
- Body hygiene: take a shower every day and apply deodorant.
- Hand hygiene: Wash your hands after using the bathroom, after touching something dirty, and before and after handling food.
Step 7. Treat yourself like a queen with a little self-care
Do hair masks, face masks, manicures, pedicures, relaxing baths, at-home spay days, massages and other similar activities to give your eyes a boost and relax your mind. You can schedule a professional treatment or do it all in the comfort of your own home.
Try to do something special once a week to take a moment just to pamper yourself – you deserve it
Step 8. Avoid unhealthy habits such as smoking and drink too much, to feel better.
Do you have a bad habit that you would like to break? Start by making a list of reasons to stop doing it. Take one habit at a time and try to replace it with something that works well.
- For example, instead of going out for a smoke, take advantage of the five to ten minute break to take a brisk walk. Another option is to mix drinks with glasses of water to reduce alcohol consumption.
- If you are chemically dependent, talk to a doctor to take concrete action and break the cycle.
Method 2 of 2: Caring for Emotional Needs and Mental Health
Step 1. Take time to see if everything is okay with you
Do you like writing in a journal or making lists? Take a few minutes each day to reflect on what went right, how you felt, and what caused frustration. Even if you don't like the idea of writing, take some time to sit down and think about the past day. Ask yourself the following questions:
- What made me happy today?
- What good is my life?
- What did I put off or procrastinate?
- If you had more time, what would you like to have done?
- Are there any negative aspects I can take out of my life?
Step 2. Have more joy in your daily life to increase your sense of well-being
Instead of focusing on the things you don't have, think about what's good. Make a commitment to see the positive side of your routine. If you like, even make a list to record all the good things that happened during the day.
- Also, take the time to do pleasurable things like listening to music, dancing, cooking, reading, or doing yoga. Prioritize such activities so that your week is filled with joy.
- Try to laugh every day to boost emotional health. Surround yourself with people who get a good laugh out of you or watch comedy movies for a good dose of laughter.
Step 3. Set time and space limits so you can take better care of yourself
The boundary may be between you and another person, or it may be for the purpose of protecting your time. Some simple ways to set boundaries in your life are:
- Control work stress by checking email only twice a day instead of receiving a constant stream of notifications.
- Turn off your cell phone when you are with friends or family so as not to be distracted from the present moment.
- Step away from a person who drains your energy and takes advantage of you.
- Ask friends to call or text you before they visit you instead of showing up by surprise.
Step 4. Learn to say “no” so that you don't commit to what you can't
When someone asks you for a favor or offers you something, don't respond right away. Take time to assess your instincts and check the availability of your schedule to see if it's reasonable. If not, say: "Sorry, but this time I won't be able to" or "I'd love to go, but the next few weeks are very busy here at work."
A good idea is to ask yourself the following question before committing to anything: "If I say 'yes' to this opportunity, what am I saying 'no' to?"
Step 5. Decrease the stress in your life to enjoy things more
Those who live under stress can suffer impacts on their physical, mental and emotional health. To control tension, try some exercise or massage. Other options are to meditate, get out of stressful situations or improve your time management.
- For example, if you're always on the run so that you're not late and, therefore, you're always stressed, it's better to set an alarm when it's ten minutes before leaving the house.
- It's not always possible to walk away from stressful situations, so focus on what you can control. You can't just leave a bad job, but you can set some limits so that your work doesn't invade your personal life.
Step 6. Get close to your friends often to have a strong support network
Relationships are essential for mental and emotional health, so don't let your friends go when your routine is hectic. Talk to them, exchange messages, arrange outings and know how to share, listen and have fun in the company of others.
Is it difficult to find your friends because of your schedule? Text or call to say you've been thinking about them and wanted to see them. Maybe you can schedule breakfast before work or even do your homework together
Step 7. Challenge yourself to learn new things to keep your brain young
A mind that is challenged and interested is often much healthier than a bored mind. Choose a new hobby, learn another language, travel to an unfamiliar place, take a course, take classes at the gym or try an activity that has always piqued your interest.
- The internet is a great learning tool. You can find blogs, videos, websites and books that teach just about anything.
- If you start learning something new and find it's not for you, no problem! Don't force yourself to continue. Leave it alone and choose a new activity.
Step 8. Be kind to yourself for a more positive outlook
Pay attention to what that voice in your head keeps saying – it's probably not very good! Insecurity, lack of confidence and even self-loathing are common things that pop into everyone's life from time to time. Identify your narrative about yourself to exchange negative statements for positive versions.
- Let's say you're always thinking, "I'm really dumb, I can't do this at all." Rephrase the statement and say, “Everything has its difficulty. I am capable of doing difficult things.”
- If you think negative things about your body or personality, try to focus on what you love or would like to love. For example, instead of saying, “I'm so fat and ugly,” say, “My body can do wonderful things. I'm grateful for that.”
- It may take you a while to stop thinking that way, so be patient. Take it one step at a time to make big changes in your life.
Step 9. Disconnect from electronics to reduce stress and practice mindfulness
Living in a hyperconnected world can be both a blessing and a curse. Sometimes it feels good to disconnect, find your center and notice the world around you. Try instituting a “off” day or period to turn off the phone, turn off the TV, leave the computer alone. Your mind will begin to relax and you may even be able to handle heavy things more easily.
You don't even need to be disconnected for so long. A good idea is to turn off your cell phone an hour before going to sleep and only turn it back on the next day when you wake up
make it a challenge to stay away from electronics one day a week for a month. At the end of the month, rate how much your stress is.
Step 10. Seek professional help if your mental health is interfering with your life
You may need to ask a friend or family member for help or seek a psychologist to treat anxiety or depression. There's no shame in admitting you need help – remember that you're doing your best and that everyone needs a helping hand from time to time.
- Learn to ask for help with simple things too, whether it's a work project, grocery shopping, taking care of your child while you relax, and so on.
- Has your mental or emotional health hampered your performance at work, taken away your desire to get out of bed or enjoy the things you used to enjoy? Make an appointment with a psychiatrist to get the right advice.