by Dr. Shanthi Thomas
It was the eve of Peter’s 13th birthday. His friends had all been invited for a party. His mother told him that he had to be clean and look fresh on his birthday.
Peter couldn’t care less. He did not feel any need to take bath regularly, or keep his room tidy. His desk was strewn all over with unfiled papers. He often could not find it if anything was misplaced. His father pointed out that he was now old enough to take care of himself and his personal space, which was his room.
Peter had enough. He asked his parents to tell him what exactly he had to do. So, his parents explained to him.
What is self-care?
Caring for self. As simple as that. Considering yourself as someone worthy of being taken care of. Doing things that will enhance your happiness and health – both mental and physical.
Self-care – physical
This includes the following:
- Cleaning your body once or twice every day, and after vigorous exercise
- Brushing your teeth and flossing twice a day
- Getting your teeth cleaned and checked by a dentist once or twice a year
- Cleaning your hair and scalp with shampoo at least once in three days
- Covering your mouth and nose with a tissue or elbow when sneezing or coughing
- washing your hands
a) after using the toilet
b) after touching pets and other animals
c) when they are obviously dirty
d) after touching rubbish, dirty surfaces or objects
e) before and after preparing or eating food
f) after blowing your nose
g) after changing a baby’s nappy
h) before and after visiting someone who is sick
i) after cleaning up vomit or body fluids
j) before and after treating cuts or wounds - getting rid of body odor by applying deodorant in the arm pits
- Wearing clean and ironed clothes every day
- Wearing well-fitting and comfortable footwear
- Trimming your nails twice a week and using a nail brush to clean them
- Removing arm pit and pubic hair regularly
- Removing dead skin from the soles of your feet and around your toe and hand nails
- Taking rest when sick, especially if you have a flu or viral infection
- Including vegetables and fruits in large amounts in your diet
- Having nuts and dry fruits as your snack
- Getting medical treatment when you are sick
- Eating food cooked at home and avoiding restaurant food as much as possible
- Avoiding eating while watching mobile phone or television, and eating mindfully
- Consuming meat and fat moderately
- Avoiding alcohol consumption and smoking
- Eating food after chewing a dozen times and not eating too fast
- Taking yoghurt every day to maintain healthy gut environment
Self-care: psychological
This includes the following:
- Having a regular bed time
- Sleeping in a completely dark and cool room
- Sleeping for at least 7 or 8 hours
- Being grateful for blessings and writing in a gratitude journal
- Getting up at 5 am in the morning
- Meditation and yoga for at least 30 minutes a day
- Brisk walk either on the treadmill or outside the house 30 minutes a day
- Cultivating good friendships
- Communicating with loved ones either face to face or over the phone at least once a day
- Having regular exercise that makes you sweat
- Spending time with family and other loved ones
- Spending money wisely and not incurring debts
- Offering to help others if it is wise to do so.
- Not harboring jealousy or ill will towards others
- Seeking help from a psychologist or psychiatrist when you feel overwhelmingly sad or manic
- Cooperating with the doctor and taking medicines on time
- Reading books that are positive and uplifting
- Getting sunlight in the morning before it gets hot and in the evening after sunset
- Keeping a to-do list and following it
- Cultivating a hobby such as gardening that combines both mental recreation and physical exercise
- De-cluttering your personal space
- Being aware of your boundaries and sticking to them
- Saying ‘no’ when you need to
- Being hardworking and persistent
- Having a goal in life and working towards realizing it
- Minimizing smart phone use, video games and television watching
- Doing house chores to develop a sense of responsibility and ownership