April 29, 2021

Self-Care: Small & Powerful Ways to Celebrate You

Why it matters and how to actually do it

woman practicing yoga and taking care of herself

Self-care is what preventive medicine physician Roxanne B. Sukol, MD calls “revolving on your own axis.”

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

It means putting yourself first – even if only for a few minutes – so that you can show up as your best self to step up and share your resources with others.

“In an effort to care for those we love, many of us spread ourselves too thin and forget that nothing good can happen if we don’t keep ourselves on the priority list. We need to love and be kind to ourselves, manage stress, sleep better, nourish our bodies and boost our self-esteem,” says Dr. Sukol.

Here are 10 small ways to help you do just that.

1. Try a 1-minute meditation

Who can’t commit to just one minute? Try this while you’re in a meeting or standing in line at the grocery store. Breathe in for five seconds and then breathe out for five seconds. Repeat this five times.

2. Set an intention for your day

Setting an intention each morning can help you set the tone for the rest of your day. It’s a powerful visualization technique that can help streamline your thoughts. Try something like, “Today will be a good day” or “I will do my best today” or even “I will drink enough water today.”

Advertisement

3. Take a walk outside

Walking is good for both your body and your mind. And the great news is – even short walks count! Walking can reduce stress and anxiety, make you feel happier and can actually increase your self-esteem. Studies show that your body releases endorphins (aka feel-good hormones) after just a few minutes of walking.

4. Lose yourself in something you love

Revisit a hobby you don’t do anymore because you don’t have time. Can’t seem to find time to read? Download an audiobook and listen to it in the car. Used to love crafting, but can’t seem to make time for it? Take out the craft box when you’d normally settle in to watch TV for the evening.

5. Count to 10 before you say “yes” to something and don’t be afraid to say “no”

Saying “no” does not always come easily. Like many things, it can take time to develop this skill. But there’s no need to explain why you can or can’t do something. In fact, the more you say no, the easier it will become. Rehearse how you’ll say it, be direct and offer alternatives.

6. Breathe deeply for five minutes

Go ahead and dim the lights, turn off your phone and close your eyes. This is even more important if you’re bouncing from one Zoom meeting to the next. It’s crucial for your brain to power down and have a few minutes to reset between activities.

7. Enjoy each bite when you eat

Give your food the attention it deserves and sit down (away from the TV) to enjoy your snack or meal. Also try to finish your dinner or last meal of the day at least three hours before bedtime.

Advertisement

8. Get your zzz’s

Sleep isn’t a luxury – it’s a necessity. Sleep loss is a big deal, probably even bigger than you think. Sleep deprivation causes fatigue, low energy, irritability, forgetfulness and it can increase your risk of heart disease. Start by going to bed 15 minutes earlier.

9. Be open to new experiences

If we’ve learned anything from a global pandemic, it’s that life is short and relationships and experiences matter. Be open to trying new things, meeting new people and learning new skills. Try doing chair yoga, taking a pottery class, going on a date or learning more about spreadsheets or even aroma therapy if that’s what interests you.

10. Eat wisely

Studies show that what you eat can affect your mood. To feel and perform your best, go for colorful beans, fruits and veggies, nuts, seeds and whole grains. The Mediterranean diet has also been shown to decrease symptoms of depression.

Related Articles

Counter top with healthy foods and meal prepping
March 11, 2024
Living With Celiac Disease? Make Time for Self-Care

It’s more than just avoiding gluten — it’s also important to focus on your mental and emotional health

person pulling open blue curtains to sunshine
March 4, 2024
Not Feeling Like Yourself Lately? How To Get Out of a Funk

Connecting with others, going for a walk or focusing on sleep quality can help more than you might realize

person sitting in a growing flower, as they're watering the pot from above
February 9, 2024
Self-Love: Why It’s Important and What You Can Do To Love Yourself

Like being your own best friend in times of trouble, self-love is an act of self-preservation

person practicing mindfulness at night time on a yoga mat
February 5, 2024
Living Well With Crohn’s Disease: 8 Self-Care Tips

Studies show a strong self-care regimen can improve symptoms and overall health

person standing on exclamation point holding up a No. 1 finger, wearing cape and mask in front of crowd
February 1, 2024
How To Make the Most of Your ‘Villain Era’

It’s not about embracing your dark side — it’s about showing up for yourself

Silhouette of person turned away from group of people talking
January 23, 2024
How the Grey Rock Method Can Protect You From Abusive People and Toxic Interactions

Like a boring ol’ grey rock, the goal is to be unresponsive and uninteresting to dissuade a harmful situation

person looking at reflection in hand-held mirror
January 22, 2024
9 Signs You’re Dealing With a ‘Narcissist’ (and Why That’s the Wrong Word to Use)

Narcissistic personality disorder is a mental health condition, not an insult

Female sitting on couch staring blankly ahead, with male next to her on couch staring at her
January 19, 2024
The Silent Treatment: Causes and Coping

Whether this behavior is abusive depends on the person doing it and their motivation

Trending Topics

White bowls full of pumpkin seeds, dark chocolate and various kinds of nuts
25 Magnesium-Rich Foods You Should Be Eating

A healthy diet can easily meet your body’s important demands for magnesium

Woman feeling for heart rate in neck on run outside, smartwatch and earbuds
Heart Rate Zones Explained

A super high heart rate means you’re burning more than fat

Spoonful of farro salad with tomato
What To Eat If You’ve Been Diagnosed With Prediabetes

Type 2 diabetes isn’t inevitable with these dietary changes

Ad