Give a Little, Get a Lot: Understanding & Implementing Everyday Self-Care Practices

The never-ending work week and the upkeep of our homes doesn’t make it easy to focus on ourselves. We’re often bombarded with many different self-care trends that even trying to keep up with “what’s best” can be exhausting. That exhaustion isn’t unwarranted – most often that’s your body signaling to you that you’re neglecting yourself. So what can you do? Well, dedicating just a half hour daily to one or more of these self-care practices can make the smallest difference. As tedious as some of them might sound, implementing new self-care habits in your everyday life can give a boost to every area of health. You deserve to give yourself a little bit of attention throughout the day! 

Let’s break it down: there are six basic types of self-care that focus on various parts of one’s self (1). Each type has different practices or habits with several health benefits, furthering our understanding of what we truly need. We all lack in some areas, so pick a type that can make up for lost time and give you that extra something in your day!

Emotional 

Think Feelings

Our minds are constantly in motion, leading to a variety of feelings that are often ignored. This area of emotional self-care focuses on being attentive and identifying how we truly feel. When you know yourself, you are opening up a guide to learn more about your needs and desires and how to vocalize them. 

What Gives?

In states of negativity or heightened stress, emotions like anger and hostility can take over. This often leaves us with a compromised immune system, leading to health conditions such as cancer or coronary heart disease (2). Avoid all that by channeling how you feel and communicating what you need in order to maintain your mental health. 

The verdict? Emotional self care is giving increased resilience and balance, enhanced self-esteem, deeper authenticity, and improved relationships (3). 

Ease into Everyday Practices: 

● Paint, craft, or create a form of art 

● Label your feelings by journaling them down

● Unwind with some comforting music 

● Go to a loved one for emotional support 

 

 

Mental 

Grind Those Gears

  

Make your brain do a little workout! Mental self-care is all about getting your mind to think logically and critically – this includes listening! This form of self-care encompasses how we manage our thoughts, store information, and prioritize or set boundaries (4). 

What Gives?

When we participate in activities that highlight our thinking, it allows for a connection between brain cells that will improve mental speed while also increasing dopamine production to regulate our moods and concentration (5). Although our minds are at work, it provides a sense of both clarity and calm, sharpening your logic skills (5).

The verdict? Mental self-care is giving improved memory and mood, relaxation, and increased thought processes. 

Ease into Everyday Practices: 

● Pick up a book you’ve been meaning to read

● Listen to a provoking podcast 

● Complete a jigsaw puzzle

● Try out a new hobby 

 

 

Physical 

Let’s Get Movin’

Engaging in physical-focused activities provides support to our bodies. By prioritizing the needs of our physical selves, our bodies can in turn give us stronger agility, improved brain function, and reduced risk of heart disease (6). And physical self-care is not just about movement! Our bodies can thrive by implementing simple hygiene habits (7), taking proper rests (1), having regular check-ups (8), or staying hydrated with The Plug to boost our well-being from the inside out. 

What Gives?

It’s simple: physical activity can increase life expectancy and help you feel good throughout your lifespan, including your golden years (6)! Working out regularly has the ability to improve your overall well-being and quality of life in the areas of energy, mood, concentration, and sleep; plus you are more likely to experience less stress and depressive symptoms (8).

The verdict? Physical self-care is giving strong bones and muscles, improved brain function, quality sleep, and decreased risk of chronic illnesses (6, 8). 

Ease into Everyday Practices: 

● Start up a consistent workout or movement routine

● Upgrade your skin care routine 

● Get seven to eight hours of sleep daily 

● Stay hydrated by plugging into your liver’s sidekick!

 

 

Practical 

Foresee the Future  

Practical self-care activities most likely exist in your current routine! These practices prioritize organization or help prevent future stress by providing you with a sense of control, even on busy days (9). Practical self-care matters not just at home but at the workplace too – a 2021 study found that office clutter increased work-related burnout, particularly among managers and company owners (9).

What Gives?

When we set aside minimal tasks that can ultimately make a difference in our lives, this can throw off our concentration and productivity. Neglecting to prepare for future situations (i.e. failing to keep up with bookkeeping, not organizing essential work files, etc.) can wreak havoc on our minds, whether we’re 24/7 procrastinators or not. The lack of preparation or a cluttered space causes our minds to focus on overwhelming feelings that may lead to anxiety, unhappiness, and decreased feelings of self-efficacy (9). It’s important to take control so that you can focus on what truly matters! 

The verdict? Practical self-care is giving open mindedness, control, sustainability, productivity, and efficiency. 

Ease into Everyday Practices: 

● Be proactive about your health by planning healthy meals and taking The Plug

● Limit your spending by setting a weekly budget 

● Utilize resources that can aid in future planning in all areas

● Get organized in your closet, your workspace, or even your inbox  

 

 

Social 

No, You Text First!

As humans, our bodies need some form of human connection and interaction to feel a sense of nourishment. Maintaining social relationships provides you with support through life challenges. Life can be tough, so why not have loved ones around to help you through it? And if certain relationships become draining, it doesn’t hurt to reevaluate what no longer serves you. 

What Gives? 

Forming connections enhances your quality of life as it can lower feelings of depression  and anxiety, provide us with the ability to empathize, and even strengthen our immunity (10)! Your social circle is also actively preventing mental decline as it contributes to your self-esteem and workplace performance (11, 10). Research shows that having social connections is essential to the well-being of humans (12). When it comes to our health, loneliness and isolation are considered to be bigger risk factors than smoking, obesity, poor diet, lack of exercise, and high blood pressure (12, 10). 

The verdict? Social self-care is giving communication skills, trust, safety, security, and increased cognitive ability.

Ease into Everyday Practices: 

● Chat with loved ones on the phone rather than texting

● Host regular gatherings with your favorite people

● Unite with others at a class or club

● Go out for lunch, dinner, or drinks 

 

 

Spiritual 

Calm, Cool, Collected

Centering your spirit through personal practices can remove any negative energy clouding your mind (4). Spiritual habits serve as a way to center you; connecting your soul for inner peace serves as a cleanse to deepen your connections with others, become more grounded, and discover your sense of purpose (4).  

What Gives? 

Besides providing a sense of comfort, the state of calm achieved through spiritual practices can help lower stress levels, which is great for both the short term and the long term. Stress is a bigger villain than you may realize; while we can handle stress in small batches, dealing with it for a long period of time can significantly affect our muscles, respiratory system, heart, and more (13)!

The verdict? Spiritual self-care is giving a sense of belonging, self-awareness, positive thinking, clarity, and good vibes. 

Ease into Everyday Practices: 

● Create a vision board 

● Listen to the sounds of nature during a walk outside

● Unwind with meditation or yoga

● Give some uninterrupted time for self-reflection 

 

 

Get Going!

Easing these habits into your daily routine will take some experimenting and patience as you figure out which works best for you. When starting out, consider trying a monthly challenge; experimenting with different practices will help determine which one increased your productivity or provided you with the most benefits. Even if one works well, consider switching up these small practices every now and then so you can highlight other areas that may need attention. One day it could be going for a walk, another drinking The Plug, another decluttering your office, another doing a skincare routine, or maybe you’ll do all four in one day! No matter how big or small the activity is, it will help you understand what works well with your lifestyle and goals while also being attentive and showing care to your needs. Make 2026 the year of self-care, PlugFAM!

Bibliography

1. Six Types of Self-Care [Internet]. Planned Parenthood. Available from: https://secure.everyaction.com/p/Pg5bqblugE6-NGId09RIcQ2 

2. Bishop GD. Emotions and Health. International Encyclopedia of the Social & Behavioral Sciences [Internet]. 2001;4454-4459. Available from: https://www.sciencedirect.com/science/article/pii/B008043076703802X?via%3Dihub  

3. THC Editorial Team. Emotional Self-Care: Importance, Benefits, Practices [Internet]. The Human Condition. 2022 Jan 15. Available from: https://thehumancondition.com/emotional-self-care-importance-benefits-practices/ 

4. Schweet C. How to Practice Spiritual Self-Care [Internet]. Carley Schweet. Available from: https://carleyschweet.com/spiritual-self-care/ 

5. The benefit of puzzles for the brain [Internet]. Progress Lifeline. 2023 Jan 27. Available from: https://www.progresslifeline.org.uk/news/the-benefit-of-puzzles-for-the-brain/#:~:text=Working%20on%20a%20puzzle%20reinforces,to%20improve%20short%2Dterm%20memory.&text=Puzzles%20increase%20the%20production%20of,as%20we%20solve%20the%20puzzle. 

6. Benefits of Exercise [Internet]. MedlinePlus.gov | National Library of Medicine. Available from: https://medlineplus.gov/benefitsofexercise.html 

7. Reese M. What Is the Importance of Skin Care? [Internet]. Colorescience. 2022 July 29. Available from: https://www.colorescience.com/blogs/blog/importance-skin-care#:~:text=Good%20skin%20care%20is%20important,its%20best%20throughout%20your%20life. 

8. Physical Self-care [Internet]. MyMentalHealth.Guide. Available from: https://www.mymentalhealth.guide/self-care/physical-self-care

9. Colino S. Why Decluttering Is Important for Self-Care (and When It Isn’t) [Internet]. Everyday Health. Updated 2023 Nov 14. Available from: https://www.everydayhealth.com/healthy-living/why-decluttering-is-important-for-self-care-and-when-it-isnt/ 

10. The importance of human connection [Internet]. Canadian Mental Health Association. 2019 Oct 17. Available from: https://cmha.ca/news/the-importance-of-human-connection/#_ftn1 

11. The Importance of Connections on Our Well-Being [Internet]. Berkeley ExecEd. Available from: https://executive.berkeley.edu/thought-leadership/blog/importance-connections-our-well-being 

12. Jordan M. The power of connection: Self-care strategies of social wellbeing. Journal of Interprofessional Education & Practice [Internet]. 2023 June;31. Available from: https://www.sciencedirect.com/science/article/pii/S2405452622000933#sec2 

13. Stress effects on the body [Internet]. American Psychological Association. 2018 Nov 1. Available from: https://www.apa.org/topics/stress/body