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Physical selfcare involves taking control of your physical self, improving your health, fitness, and mood.
All areas of physical selfcare are interconnected. Exercise is vital but so is sleep, what you eat, how you approach your own health, and what you do to avoid risks. Where to start? Start with exercise. Our culture doesn't provide enough movement or leisure time, you'll need to build it in. Next look at how you can strengthen sleep, nutrition, your personal health knowledge, and risk avoidance-- all are a part of nurturing your physical self. |
You have more control of your physical wellbeing than your doctor. Taking control of your physical selfcare can "improve brain and immune function, reduce pain, slow aging and heart disease, help establish and maintain optimum weight and enhance well-being."
What a list of payoffs! The HopeNote |
Exercise |
WHY: Exercise improves mood and can help alleviate long-term depression. When exercising for mental health, a mood boost can be felt after 5 minutes. Exercise can also help you sleep better and keep you fit.
EXAMPLES: walking, cycling, participating in a sport, yoga GOAL: at least 30 minutes of exercise at least 5 times a week... you choose which one or ones. Note, if your goal is mood improvement- start slow and don't go beyond the point where it's hard to talk. This is important if your goal in exercising is to improve mood, otherwise that immediate mood boost will be delayed 30 minutes. (American Psychological Association) About yoga- "even though yoga is not aerobic, some research finds it can be just as good as aerobic exercise for improving health. Strength: Yes. It takes a lot of strength to hold your body in a balanced pose." (Web MD) And don't forget the mental, emotional, and spiritual benefits of yoga. |
Sleep |
WHY: There appears to be a bidirectional between sleep and mental health-- sleep problems are both a cause and a
consequence of mental health problems. HOW TO GET GOOD SLEEP: practice good sleep hygiene, physical activity and sunlight during the day, avoid alcohol before bed and avoid caffeine during the last half of the day, don't eat too late, don't smoke. What is sleep hygiene?
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Nutrition |
WHY: "what you eat directly affects the structure and function of your brain and, ultimately, your mood." (Harvard Health Publishing)
EXAMPLES of DOs and DON'Ts: Avoid- refined sugar and processed foods Eat more- fruits, vegetables, unprocessed grains, fish, seafood, and moderate amounts of lean meat and dairy. TRY THIS: Try cutting out all processed food and sugar for two weeks. See how much better you feel physically and emotionally. Click here for more info on Nutritional Psychology, Your Brain on Food. |
Health Literacy |
WHAT IS IT? Health literacy is your ability to find, understand, and use information and services to inform your health-related decisions. It also includes being able to distinguish between good and bad information (important when so many are relying on Dr. Google for their medical advice!).
HOW DOES THIS HELP? Knowing your health-- understanding the implications of various factors and choices-- helps empower you to take control of your health. Empowerment is key to strengthening your mental health. WHERE TO START?
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Risk Avoidance |
WHAT IS IT? Simply put, risk avoidance is avoiding or reducing those activities that are going to mess you up.
HOW DOES THIS HELP? Again, you are taking control of your health and safety. The lack of control is a major stressor, regaining control is a step toward strengthening our state of being. EXAMPLES of risk avoidance:
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