“Evidence-Based Self-Care Strategies for Lasting Wellness”

The WHO organization defined self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health and cope with illness and disability with or without the support of a health-care provider.” Many people already practice self-care to maintain their health. Common routines include healthy eating, regular exercise, and taking medications as prescribed, though approaches vary by individual. Comprehensive self-care encompasses multiple dimensions of health, including physical, mental, emotional, social, and occupational (workplace) well-being.

1)  Physical self-care refers to behaviours and practices that promote optimal physiological functioning and physical health. Key components include:

·        Physical activities include:

·        Quality of sleep

·        Healthy food habits

·        Take a walk after meals.

·        Maintain hydration

·        Practice personal hygiene

·        Oil massage

·        Take a relaxing bath.

2)   Mental Health Self-Care

Mental health is characterized by a state of psychological well-being that enables individuals to effectively manage life’s stressors, maintain self-awareness of their capabilities, engage in continuous personal and professional growth, and is not solely defined by the absence of mental disorders.

Evidence-based activities that support mental health include:

·        Engaging in reading, such as novels, to stimulate cognitive function

·        Participating in cognitive exercises like puzzles to enhance brain activity

·        Maintaining a routine of regular physical exercise to support neurochemical balance

·        Acquiring new skills to promote neuroplasticity and resilience

·        Engaging in meaningful and sincere discussions to foster social connection and cognitive engagement

·        Taking part in role-playing or debate activities to improve critical thinking and emotional regulation.

3)  Emotional Self-Care Practices

Emotional well-being refers to an individual’s capacity to recognize, process, and manage their own emotions as well as empathize with others. Practicing emotional self-care contributes to emotional intelligence and strengthens psychological resilience.

Recommended emotional self-care techniques include:

• Mindfulness meditation to increase emotional regulation and reduce stress
• Journaling to enhance self-reflection and emotional processing
• Deep breathing exercises to activate the parasympathetic nervous system and promote relaxation
• Developing self-compassion to foster a positive internal dialogue
• Listening to music as a tool for mood regulation
• Establishing and respecting personal boundaries to maintain healthy interpersonal relationships and self-respect.

4) Spiritual Self-Care

Spiritual self-care involves practices that nourish the inner self, foster a sense of inner peace, fulfilment, and contribute to overall emotional and psychological well-being.

Strategies to support spiritual health include:

• Engaging in gratitude practices and prayer or meditation
• Spending time in natural environments to promote mindfulness and connection
• Performing acts of kindness or service without the expectation of reciprocity
• Practicing yoga and other mindfulness-based movement therapies
• Participating in culturally or spiritually meaningful rituals and ceremonies

5) Social Self-Care

Social self-care refers to the ability to develop, maintain, and nurture meaningful interpersonal relationships, which are essential for emotional resilience and overall mental well-being.

Recommendations to strengthen social health:

• Spending quality time with family members and close friends
• Participating in community-based or group activities
• Attending social gatherings such as weddings, group trips, or cultural events
• Engaging in volunteer work or altruistic community services
• Maintaining regular contact with loved ones through calls or messages
• Reconnecting with old friends to rebuild meaningful connections.

6) Workplace Self-Care

Workplace self-care involves engaging in activities that reduce stress, boost motivation, and support a healthy work-life balance. Simple actions like taking breaks, attending professional events, or setting boundaries with work communication can enhance overall productivity and well-being.

Numerous studies [PS1] has shown adverse effect of work related stress include lack of motivation, losing interest and low energy.

Examples of workplace self-care:

• Socialize with colleagues outside work
• Take regular breaks or vacation time
• Attend seminars and learning events
• Limit non-urgent work communication after hours
• Create a manageable daily schedule and stick to it

Outline

Self-care looks different for everyone—it depends on your interests, priorities, and routine. Reflect on how you can include small self-care practices throughout your day or week. If you need help creating a plan, consider reaching out to a counsellor, friend, or family member for support.