stress and self care essay

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What Is Self-Care and Why Is It Important?

4 Ways to Practice Self-Care

What Is Self-Care?

• Building a Self-Care Plan

Self-care is the practice of taking care of physical, mental, emotional, and spiritual aspects of your life to promote health and wellness.

While many people may view self-care as a form of selfish indulgence, the act of caring for oneself is an important part of a person's overall well-being.

Many people do not fully understand what self-care means. Read on to find out more about what self-care is, examples of practicing self-care, and why it’s important for your mental and physical health.

Maskot / Getty Images

According to the World Health Organization (WHO), self-care is being able to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a healthcare provider.

The WHO also mentions that self-care is a broad term and many facets of a person’s life come into play, including:

• Hygiene (general and personal)
• Lifestyle factors such as exercise level and leisure activities
• Environmental factors such as a person’s living conditions or social habits
• Socioeconomic factors such as a person’s income level or cultural beliefs
• Self-medication and following treatment plans for current illnesses

The main goal of self-care is to prevent or control disease and preserve overall well-being through consistently taking care of various aspects of your health.

For a person to practice true self-care, they must use personal responsibility and self-reliance in a way that positively impacts their health in the current moment and the future.

Overindulgence in spending

Binge-eating your favorite but unhealthy foods

Participating in activities that provide instant gratification

Going on expensive and lavish vacations

Perfecting oneself by any means necessary

Numbing bad feelings using alcohol or illicit substances

Binge-watching television

Prioritizing one's physical and mental health

Adopting healthy lifestyle habits that can be maintained long-term

Eating a healthy diet

Finding exercise activities that you enjoy and participating in them regularly

Getting an adequate amount of good-quality sleep

Following treatment plans for existing conditions accordingly

Taking time out for yourself to participate in healthy activities you enjoy

What Types of Self-Care Are There?

Various forms of self-care involve different activities or actions. Each form is as important as the other and drives optimal health and well-being.

Physical Health

Taking care of your physical health is a form of self-care that helps improve quality of life and prevent or manage chronic conditions.

Physical self-care will be different for each person, but ways you can practice physical self-care include:

• Getting the proper amount of exercise
• Eating regular, well-balanced meals that are mostly whole foods and staying hydrated
• Engaging in relaxing activities that can help manage stress
• Getting enough sleep
• Getting regular medical and dental care

Mental Health

Mental self-care is designed to drive a healthy mind by practicing brain-stimulating activities and healthy mental behaviors. Mental self-care can help you manage stress, lower your risk of illness, and increase your energy.

While no two people are the same, these strategies can help you manage stress and stimulate your mind:

• Use relaxation programs or apps regularly to incorporate meditation, yoga, muscle relaxation, or breathing exercises. 
• Practice gratitude by reminding yourself daily of things you are grateful for. Write them down at night or replay them in your mind.
• Participate in creative activities you enjoy.
• Read a book or do a puzzle.
• Play games such as Scrabble, crossword puzzles, or other brain teasers.
• Try a new hobby.
• Engage in exercise.
• Take adult education classes.
• Seek help from a professional as needed.

Relationships

Having healthy relationships is a form of social self-care all its own. Research has shown that different forms of relationships, whether they be romantic, platonic, or familial, can all benefit overall health and well-being.

On the flip side, not having healthy relationships can be detrimental to health. When people lack platonic relationships, they are more likely to be subject to psychological distress and engage in unhealthy behaviors.  

Ways to foster relationships include:

• Regularly scheduling get-togethers (coffee, a walk, a meal, going to the movies, or just hanging out) with friends or family members
• Connecting with community or faith-based groups
• Volunteering for a local organization
• Joining a local group, such as a hiking club, knitting group, or other interest group

Not everyone has a spiritual or religious need. However, for some people nurturing their spirit allows them to connect on a deeper level with themselves and to think beyond themselves.

Spiritual self-care practices might include:

• Hiking or spending time in nature
• Listening to inspirational music
• Going to church or attending virtual spiritual activities or groups
• Talking with a spiritual advisor

Why Is Self-Care Important?

Practicing self-care regularly can bring about both short- and long-term benefits that lead to improved well-being and an improved health status.

In the short term, people who practice self-care can see positive changes such as:

• Reduced stress levels : Putting your health and needs first along with giving yourself a bit of rest can significantly reduce stress levels.
• Increasing self-worth : The more you take care of yourself, the better you will feel about who you are as a person. This is because more of your core needs will be met on a regular basis.
• Feelings of belonging : A short-term benefit of spending time with others will provide feelings of belonging and love, which is good for your overall mental health.

While the short-term benefits of self-care are good, the long-term benefits are what self-care is more focused on. Some long-term benefits include:

• Managing chronic conditions: By practicing physical and mental self-care strategies, conditions such as depression, diabetes, and heart disease can be more effectively managed.
• Disease prevention: Implementing self-care practices, such as regular exercise, healthy eating, and stress management techniques, reduces the risk of heart attack , stroke , and obesity in the future.
• Stress reduction: Stress affects all systems in the body. Chronic stress can lead to chronic health conditions. Practicing self-care that reduces chronic stress can help lower the risk of developing health conditions, such as heart disease, high blood pressure, gastrointestinal disorders, and more.
• Healthier relationships: When taking better care of our personal needs, we are better able to engage in healthy relationships partially due to increased self-esteem and self-worth.
• Improved job satisfaction: A study of nurses found those who implemented intentional self-care practices had significantly higher job satisfaction. The authors suggest implementing self-care practices could improve job satisfaction and teamwork while reducing burnout.
• Reduced burnout: Authors of a review of multiple studies concluded the solution for burnout is complex, but self-care strategies are one of several components that could be effective.
• Improved quality of life: When self-care practices help to better manage health conditions, reduce stress, or create a greater sense of belonging, overall well-being and quality of life improve.

How to Practice Self-Care

Building your perfect self-care plan will depend on your personal health and lifestyle. To create a plan to encourage better health and well-being:

• Determine your overall level of health: Once you know your starting point health-wise, you can begin adding or subtracting certain activities or stressors in your life to focus on improving your health.
• Identify your stressors: Make a list of things that cause you stress in all aspects of your life. The next step is to do your best to avoid certain stressors. If they are unavoidable, teach yourself coping techniques that can help lessen your stress reaction to certain situations.
• Identify your coping strategies: Everyone develops strategies to cope with health issues, stress, and other life problems. Make a list of your coping strategies and see which ones are healthy and which ones aren’t. The unhealthy ones that don't serve you well can be swapped out for healthier coping mechanisms.

After completing these three steps, you can begin to formulate a plan that you can commit to.

Self-Care Strategies for People With Chronic Disease

If you have a chronic disease, your self-care plan may look a little different than that of someone who does not. This is only because you will have to incorporate certain activities that will benefit you. For example, if you have diabetes , ensure that coping strategies and activities you utilize as self-care help you manage your condition while you follow your treatment plan.

Self-care is the practice of taking care of the physical, mental, emotional, and spiritual aspects of your life to promote health and wellness. It is a lifestyle that enables you to set aside time for your health to ensure your overall well-being now and for years to come.

If you do adopt the right techniques to care for yourself, you will be able to reap the benefits, such as better physical and mental health, the prevention or better management of disease, and better personal and workplace relationships.

World Health Organization. What do we mean by self-care?

National Institute of Mental Health. Caring for your mental health .

Holt-Lunstad J. Loneliness and Social Isolation as Risk Factors: The Power of Social Connection in Prevention . Am J Lifestyle Med. 2021 May 6;15(5):567-573. doi: 10.1177/15598276211009454

Kiecolt-Glaser JK, Wilson SJ. Lovesick: How Couples' Relationships Influence Health. Annu Rev Clin Psychol. 2017 May 8;13:421-443. doi:10.1146/annurev-clinpsy-032816-045111

David D, Dalton J, Magny-Normilus C, Brain MM, Linster T, Lee SJ. The Quality of Family Relationships, Diabetes Self-Care, and Health Outcomes in Older Adults. Diabetes Spectr. 2019 May;32(2):132-138. doi:10.2337/ds18-0039

Amati V, Meggiolaro S, Rivellini G, Zaccarin S. Social relations and life satisfaction: the role of friends. Genus. 2018;74(1):7. doi:10.1186/s41118-018-0032-z

Riegel B, Moser DK, Buck HG, et al. American Heart Association Council on Cardiovascular and Stroke Nursing; Council on Peripheral Vascular Disease; and Council on Quality of Care and Outcomes Research. Self-Care for the Prevention and Management of Cardiovascular Disease and Stroke: A Scientific Statement for Healthcare Professionals From the American Heart Association. J Am Heart Assoc. 2017 Aug 31;6(9):e006997. doi:10.1161/JAHA.117.006997

American Psychological Association. Stress effects on the body .

Monroe C, Loresto F, Horton-Deutsch S, et al. The value of intentional self-care practices: The effects of mindfulness on improving job satisfaction, teamwork, and workplace environments . Arch Psychiatr Nurs. 2021 Apr;35(2):189-194. doi: 10.1016/j.apnu.2020.10.003

Adnan NBB, Dafny HA, Baldwin C, Jakimowitz S, et al. What are the solutions for well-being and burn-out for healthcare professionals? An umbrella realist review of learnings of individual-focused interventions for critical care . BMJ Open. 2022 Sep 8;12(9):e060973. doi: 10.1136/bmjopen-2022-060973

California State University Department of Educational Psychology and Counseling. How to Create an Individualized Self-Care Plan.

By Angelica Bottaro Bottaro has a Bachelor of Science in Psychology and an Advanced Diploma in Journalism. She is based in Canada.

What Is Self-Care, and Why Is It So Important for Your Health?

Let’s clear up one common misconception from the get-go: Self-care is not synonymous with self-indulgence or being selfish. Self-care means taking care of yourself so that you can be healthy, you can be well, you can do your job, you can help and care for others, and you can do all the things you need to and want to accomplish in a day.

Paula Gill Lopez, PhD , an associate professor in the department of psychological and educational consultation at Fairfield University in Fairfield, Connecticut, says the need for self-care is obvious. “We have an epidemic of anxiety and depression,” she says. “Everybody feels it.”

Self-care is part of the answer to how we can all better cope with daily stressors, explains Kelsey Patel , a Los Angeles-based wellness expert . It’s work stress. It’s the stress of trying to keep up with the pace of daily life, which technology has hastened more than ever (just think how many emails come flooding into your inbox each day). “People are feeling lonelier and less able to unwind and slow down, which makes them feel more anxious and overwhelmed by even the simplest tasks,” Patel says.

RELATED: A Guide to Understanding Stress — Including How to Manage It

At Everyday Health, self-care is taking steps to tend to your physical and emotional health needs to the best of your ability.

Here, we explore the trend, where the definition of self-care comes from, and what it can do for your long-term health.

What Is Self-Care, and Why Is It Critical for Your Well-Being?

According to this definition, self-care includes everything related to staying physically healthy — including hygiene, nutrition, and seeking medical care when needed. It’s all the steps an individual can take to manage stressors in his or her life and take care of his or her own health and well-being.

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Common questions & answers.

Self-care is anything you do to take care of yourself so you can stay physically, mentally, and emotionally well. Its benefits are better physical, mental, and emotional health and well-being. Research suggests self-care promotes positive health outcomes, such as fostering resilience, living longer, and becoming better equipped to manage stress.

Common examples of self-care include: maintaining a regular sleeping routine, eating healthy, spending time in nature, doing a hobby you enjoy, and expressing gratitude. Self-care can look different for everyone, but to count as self-care, the behavior should promote health and happiness for you.

To get into a routine of regularly practicing self-care, experts recommend starting small rather than tackling the most challenging thing first. Choose one practice each week to weave into your daily routine. Note any positive changes, and add in more practices when you feel ready.

As self-care has become more mainstream, the definitions have started to become more about general wellbeing and tend to focus on tuning in to one’s needs and meeting those needs. “Self-care is anything that you do for yourself that feels nourishing,” says Marni Amsellem, PhD , a licensed psychologist based in the greater New York metropolitan area.

“That can be something that’s relaxing or calming, or it can be something that is intellectual or spiritual or physical or practical or something you need to get done,” she says.

Self-care requires checking in with yourself and asking yourself how you’re doing physically, mentally, and emotionally. Some people use it to deal with difficult news stories, while others practice self-care just to maintain their happiness day to day . Self-care does not mean the same thing for everyone. Different people will adopt different self-care practices, and even your own definition might change over time. “What is self-care for one person will likely differ from someone else, and what’s self-care for you one day might not feel like self-care another day,” Dr. Amsellem says.

Engaging in self-care regularly could help you put your best foot forward. “When we are regularly taking care of ourselves, we are better able to react to the things that go on in our lives,” Amsellem says. “It’s something we do to maintain positive well-being.”

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Types of Self-Care

“It could be anything that floats your boat — anything that puts a smile on your face,” Dr. Gill Lopez says. “Anything that makes you feel cared for, even if it’s you caring for yourself.”

There are a few different categories of self-care:

• Emotional self-care , such as self-talk , weekly bubble baths, saying “no” to things that cause unnecessary stress, giving yourself permission to take a pause, or setting up a weekly coffee date with a friend
• Physical self-care , such as prioritizing sleep, adopting an exercise routine you can stick with, or choosing healthy and nourishing foods over highly processed ones
• Spiritual self-care , such as attending a religious service, spending time in nature, meditating , incorporating regular acts of kindness into your day, or keeping a gratitude journal

Additionally, Gill Lopez puts self-care into two further categories: temporary and enduring.

What Counts as Self-Care, and What Doesn’t

There’s no way to say exactly what counts as self-care because everyone’s definition is their own and unique.

The underlying rule is that it’s something that brings you sustained joy in the long run, Courtney says. And though there are plenty of examples of self-care that seem to tread a fine line between a health-enhancing behavior and self-indulgence, self-care doesn’t have to be about padding your calendar with luxurious experiences or activities that cost money (though it certainly can).

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Consider a manicure or a massage or any other pampering activity. It might seem indulgent, but if the activity helps you de-stress and carve out time for yourself, it counts as self-care, Amsellem says. If weekly manicures or monthly spa days are beyond your means, they will likely add stress to your life in the long run, so there are plenty of other self-care practices you can adopt.

“Self-care does not have to cost anything — it’s just doing things you enjoy. And a lot of the things we enjoy or feel fulfilled from cost nothing,” Amsellem says. “Stepping outside and taking a deep breath, for example, might be the greatest act of self-care.”

Even if you can’t spend lots of time and money, Gill Lopez says you can still practice self-care several times a week by turning things you do every day into self-care practices.

Maybe you try being more mindful of your thoughts on your commute, or maybe you find ways to make daily tasks, like showering, more enjoyable. Pick a soap with a scent that you love, and focus on the physical sensations of the shower. Gill Lopez says: What does your shower smell like? What does it sound like? How does the warm water feel on your skin? “For about 10 minutes in the shower, which I have to do anyway, instead of letting my monkey brain run wild, I’m right there,” she says.

Daily chores like making your bed in the morning are also examples of self-care — or can be. “This is where that individuality comes into play, because for some people there is no way making a bed feels like self-care — it may just feel like a chore,” Amsellem says. But if it helps you claim your day and gives you a sense of accomplishment early on, you’ll have that with you even if the rest of the day gets derailed, Amsellem says.

The simple act of making your bed in the morning likely isn’t sufficient to account for all your self-care, she says. You may need to routinely devote time and energy to other self-care practices, she adds. “But if there are some days when you feel out of control, on those days, starting the day off doing what you wanted to do for yourself might be one of the biggest forms of self-care you engage in that day.”

And sometimes when all of our other self-care plans get thrown out of whack (you worked through your yoga class, your friend canceled your coffee date — we’ve all been there), it’s those small practices of self-care that provide just enough calm to help us get through the day and wake up in a better mood tomorrow.

RELATED: 20 Tips to Help You Build Resilience and Better Cope

The Effects: How Self-Care Benefits Your Health and Well-Being

Many common self-care practices have been linked to longevity and other positive health outcomes, says  Ellen K. Baker, PhD , a psychologist based in Washington, DC. There’s a lot of research, for example, showing that things like exercise, yoga, and mindfulness are supportive of mental and physical health, she says.

The following self-care practices have been well-researched and linked to a longer life:

The clinical evidence documenting the long-term health benefits of specifically taking a self-care approach to health (over other approaches) is less robust, but it is building.

How to Start a Self-Care Routine

To get started with a self-care routine:

• Determine which activities bring you joy, replenish your energy, and restore your balance.
• Start small by choosing one behavior you’d like to incorporate into your routine in the next week.
• Build up to practicing that behavior every day for one week.
• Reflect on how you feel.
• Add more practices when ready.
• Get support through sharing practices from loved ones, a coach, a licensed professional (like a therapist or dietitian), or through your healthcare plan, community, or workplace.

Practicing self-care doesn’t need to be a heavy lift right out of the gate. Here are a few ideas to ease you into your self-care journey:

• Start each day by paying attention to your breath for five minutes and setting intentions for the day.
• Eat breakfast.
• Reflect on what you’re grateful for each night.
• Put your phone on airplane mode for a half hour before bed each night to release yourself from the flurry of notifications.
• Call a friend just to say hello.
• Take up a relaxing hobby.
• Pick a bedtime, and stick to it.

Note: If you read this and feel a sense of demoralization or sadness from the challenges of mounting or establishing a self-care practice, it’s best to get help and support. There may be barriers to caring for yourself from past trauma, mental health issues, or family situations that may be making it more challenging to get started. Seek support from trusted counselors and behavioral health providers (like a therapist), a trusted primary care doctor, or a close friend.

The bottom line: Self-care can have a positive effect on your health and outlook, but it requires a commitment or intention to invest in your well-being.

Learn More About How to Start a Self-Care Routine

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

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• Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Network Open.
• Fruit and Vegetable Consumption and Mortality From All Causes, Cardiovascular Disease, and Cancer: Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. BMJ.
• Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Journal of the American Heart Association.
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• Mills J, Wand T, Fraser JA. Exploring the Meaning and Practice of Self-Care Among Palliative Care Nurses and Doctors: A Qualitative Study. BMC Palliative Care . April 18, 2018.
• Holzel BK, Carmody J, Vangel M, et al. Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density. Psychiatry Research: Neuroimaging . January 30, 2011.
• Pizzo PA. A Prescription for Longevity in the 21st Century: Renewing Purpose, Building and Sustaining Social Engagement, and Embracing a Positive Lifestyle. JAMA . January 9, 2020.
• Saint-Maurice PF, Coughlan D, Kelly SP, et al. Association of Leisure-Time Physical Activity Across the Adult Life Course With All-Cause and Cause-Specific Mortality. JAMA Network Open . March 8, 2019.
• Alimujiang A, Wiensch A, Boss J, et al. Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Network Open . May 24, 2019.
• Wang X, Ouyang Y, Liu J, et al. Fruit and Vegetable Consumption and Mortality From All Causes, Cardiovascular Disease, and Cancer: Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. BMJ . September 13, 2014.
• Yin J, Jin X, Shan Z, et al. Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Journal of the American Heart Association . September 9, 2017.
• Rojas-Rueda D, Nieuwenhuijsen MJ, Gascon M, et al. Green Spaces and Mortality: A Systematic Review and Meta-Analysis of Cohort Studies. The Lancet Planetary Health . August 11, 2021.
• What Is Self-Care? International Self-Care Foundation .
• Narasimhan M, Allotey P, Hardon A. Self Care Interventions to Advance Health and Wellbeing: A Conceptual Framework to Inform Normative Guidance. BMJ . April 1, 2019 .
• Mosen DM, Schmittdiel J, Hibbard J, et al. Is Patient Activation Associated With Outcomes of Care for Adults With Chronic Conditions? Journal of Ambulatory Care Management . January 2007.

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What Is Stress?

Your Body's Response to a Situation That Requires Attention or Action

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

• Identifying
• Next in How Stress Impacts Your Health Guide How to Recognize Burnout Symptoms

Stress can be defined as any type of change that causes physical , emotional, or psychological strain. Stress is your body's response to anything that requires attention or action. 

Everyone experiences stress to some degree. The way you respond to stress, however, makes a big difference to your overall well-being.

Verywell / Brianna Gilmartin

Sometimes, the best way to manage your stress involves changing your situation. At other times, the best strategy involves changing the way you respond to the situation.

Developing a clear understanding of how stress impacts your physical and mental health is important. It's also important to recognize how your mental and physical health affects your stress level.

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Signs of stress.

Stress can be short-term or long-term. Both can lead to a variety of symptoms, but chronic stress can take a serious toll on the body over time and have long-lasting health effects.

Some common signs of stress include:

• Changes in mood
• Clammy or sweaty palms
• Decreased sex drive
• Difficulty sleeping
• Digestive problems
• Feeling anxious
• Frequent sickness
• Grinding teeth
• Muscle tension, especially in the neck and shoulders
• Physical aches and pains
• Racing heartbeat

Identifying Stress

What does stress feel like? What does stress feel like? It often contributes to irritability, fear, overwork, and frustration. You may feel physically exhausted, worn out, and unable to cope.

Stress is not always easy to recognize, but there are some ways to identify some signs that you might be experiencing too much pressure. Sometimes stress can come from an obvious source, but sometimes even small daily stresses from work, school, family, and friends can take a toll on your mind and body.

If you think stress might be affecting you, there are a few things you can watch for:

• Psychological signs such as difficulty concentrating, worrying, anxiety, and trouble remembering
• Emotional signs such as being angry, irritated, moody, or frustrated
• Physical signs such as high blood pressure, changes in weight, frequent colds or infections, and changes in the menstrual cycle and libido
• Behavioral signs such as poor self-care, not having time for the things you enjoy, or relying on drugs and alcohol to cope

Stress vs. Anxiety

Stress can sometimes be mistaken for anxiety, and experiencing a great deal of stress can contribute to feelings of anxiety. Experiencing anxiety can make it more difficult to cope with stress and may contribute to other health issues, including increased depression, susceptibility to illness, and digestive problems.

Stress and anxiety contribute to nervousness, poor sleep, high blood pressure , muscle tension, and excess worry. In most cases, stress is caused by external events, while anxiety is caused by your internal reaction to stress. Stress may go away once the threat or the situation resolves, whereas anxiety may persist even after the original stressor is gone.

Causes of Stress

There are many different things in life that can cause stress. Some of the main sources of stress include work, finances, relationships, parenting, and day-to-day inconveniences.

Stress can trigger the body’s response to a perceived threat or danger, known as the fight-or-flight response .   During this reaction, certain hormones like adrenaline and cortisol are released. This speeds the heart rate, slows digestion, shunts blood flow to major muscle groups, and changes various other autonomic nervous functions, giving the body a burst of energy and strength.

Originally named for its ability to enable us to physically fight or run away when faced with danger, the fight-or-flight response is now activated in situations where neither response is appropriate—like in traffic or during a stressful day at work.

When the perceived threat is gone, systems are designed to return to normal function via the relaxation response .   But in cases of chronic stress, the relaxation response doesn't occur often enough, and being in a near-constant state of fight-or-flight can cause damage to the body.

Stress can also lead to some unhealthy habits that have a negative impact on your health. For example, many people cope with stress by eating too much or by smoking. These unhealthy habits damage the body and create bigger problems in the long-term.  

Mental Health in the Workplace Webinar

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Types of Stress

Not all types of stress are harmful or even negative. Some of the different types of stress that you might experience include:

• Acute stress : Acute stress is a very short-term type of stress that can either be positive or more distressing; this is the type of stress we most often encounter in day-to-day life.
• Chronic stress : Chronic stress is stress that seems never-ending and inescapable, like the stress of a bad marriage or an extremely taxing job; chronic stress can also stem from traumatic experiences and childhood trauma.
• Episodic acute stress : Episodic acute stress is acute stress that seems to run rampant and be a way of life, creating a life of ongoing distress.
• Eustress : Eustress is fun and exciting. It's known as a positive type of stress that can keep you energized. It's associated with surges of adrenaline, such as when you are skiing or racing to meet a deadline. 

4 Main Types of Stress:

The main harmful types of stress are acute stress, chronic stress, and episodic acute stress. Acute stress is usually brief, chronic stress is prolonged, and episodic acute stress is short-term but frequent. Positive stress, known as eustress, can be fun and exciting, but it can also take a toll.

Impact of Stress

Stress can have several effects on your health and well-being. It can make it more challenging to deal with life's daily hassles, affect your interpersonal relationships, and have detrimental effects on your health. The connection between your mind and body is apparent when you examine stress's impact on your life.

Feeling stressed over a relationship, money, or living situation can create physical health issues. The inverse is also true. Health problems, whether you're dealing with high blood pressure or diabetes , will also affect your stress level and mental health. When your brain experiences high degrees of stress , your body reacts accordingly.

Serious acute stress, like being involved in a natural disaster or getting into a verbal altercation, can trigger heart attacks, arrhythmias, and even sudden death. However, this happens mostly in individuals who already have heart disease.

Stress also takes an emotional toll. While some stress may produce feelings of mild anxiety or frustration, prolonged stress can also lead to burnout , anxiety disorders , and depression.

Chronic stress can have a serious impact on your health as well. If you experience chronic stress, your autonomic nervous system will be overactive, which is likely to damage your body.

Stress-Influenced Conditions

• Heart disease
• Hyperthyroidism
• Sexual dysfunction
• Tooth and gum disease

Treatments for Stress

Stress is not a distinct medical diagnosis and there is no single, specific treatment for it. Treatment for stress focuses on changing the situation, developing stress coping skills , implementing relaxation techniques, and treating symptoms or conditions that may have been caused by chronic stress.

Some interventions that may be helpful include therapy, medication, and complementary and alternative medicine (CAM).

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Psychotherapy

Some forms of therapy that may be particularly helpful in addressing symptoms of stress including cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR) . CBT focuses on helping people identify and change negative thinking patterns, while MBSR utilizes meditation and mindfulness to help reduce stress levels.

Medication may sometimes be prescribed to address some specific symptoms that are related to stress. Such medications may include sleep aids, antacids, antidepressants, and anti-anxiety medications.

Complementary and Alternative Medicine

Some complementary approaches that may also be helpful for reducing stress include acupuncture, aromatherapy, massage, yoga, and meditation .

Coping With Stress

Although stress is inevitable, it can be manageable. When you understand the toll it takes on you and the steps to combat stress, you can take charge of your health and reduce the impact stress has on your life.

• Learn to recognize the signs of burnout. High levels of stress may place you at a high risk of burnout. Burnout can leave you feeling exhausted and apathetic about your job.   When you start to feel symptoms of emotional exhaustion, it's a sign that you need to find a way to get a handle on your stress.
• Try to get regular exercise. Physical activity has a big impact on your brain and your body . Whether you enjoy Tai Chi or you want to begin jogging, exercise reduces stress and improves many symptoms associated with mental illness.  
• Take care of yourself. Incorporating regular self-care activities into your daily life is essential to stress management. Learn how to take care of your mind, body, and spirit and discover how to equip yourself to live your best life.  
• Practice mindfulness in your life. Mindfulness isn't just something you practice for 10 minutes each day. It can also be a way of life. Discover how to live more mindfully throughout your day so you can become more awake and conscious throughout your life.  

If you or a loved one are struggling with stress, contact the  Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline  at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our  National Helpline Database .

Cleveland Clinic. Stress .

National institute of Mental Health. I'm so stressed out! Fact sheet .

Goldstein DS. Adrenal responses to stress .  Cell Mol Neurobiol . 2010;30(8):1433–1440. doi:10.1007/s10571-010-9606-9

Stahl JE, Dossett ML, LaJoie AS, et al. Relaxation response and resiliency training and its effect on healthcare resource utilization [published correction appears in PLoS One . 2017 Feb 21;12 (2):e0172874].  PLoS One . 2015;10(10):e0140212. doi:10.1371/journal.pone.0140212

American Heart Association. Stress and Heart Health.

Chi JS, Kloner RA. Stress and myocardial infarction .  Heart . 2003;89(5):475–476. doi:10.1136/heart.89.5.475

Salvagioni DAJ, Melanda FN, Mesas AE, González AD, Gabani FL, Andrade SM. Physical, psychological and occupational consequences of job burnout: A systematic review of prospective studies .  PLoS One . 2017;12(10):e0185781. Published 2017 Oct 4. doi:10.1371/journal.pone.0185781

Bitonte RA, DeSanto DJ 2nd. Mandatory physical exercise for the prevention of mental illness in medical students .  Ment Illn . 2014;6(2):5549. doi:10.4081/mi.2014.5549

Ayala EE, Winseman JS, Johnsen RD, Mason HRC. U.S. medical students who engage in self-care report less stress and higher quality of life .  BMC Med Educ . 2018;18(1):189. doi:10.1186/s12909-018-1296-x

Richards KC, Campenni CE, Muse-Burke JL. Self-care and well-being in mental health professionals: The mediating effects of self-awareness and mindfulness .  J Ment Health Couns . 2010;32(3):247. doi:10.17744/mehc.32.3.0n31v88304423806.

American Psychological Association. 2015 Stress in America .

Krantz DS, Whittaker KS, Sheps DS.  Psychosocial risk factors for coronary heart disease: Pathophysiologic mechanisms .  In R. Allan & J. Fisher,  Heart and mind: The practice of cardiac psychology. American Psychological Association; 2011:91-113. doi:10.1037/13086-004

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Stress and Its Effects on Health Essay

Introduction, physical effects, psychological effects, behavioral effects.

Stress is the emotional strain or tension experienced by an individual due to a reaction toward various demanding and influential situations. The challenging or compelling situations are termed stressors. Stressors can be internal or external and include life changes such as losing a significant figure, low socioeconomic status, relationship problems, occupational challenges, and familial or environmental factors. An individual’s response to stressors influences the outcome of their life. Health is a state of complete social, emotional, and physical well-being and not merely the absence of disease. Stress is a common risk factor for negative health status secondary to negative adaptation and coping with the stressors. Stressors can create a strain on one’s physical, psychological and behavioral well-being, leading to lasting effects that are detrimental to one’s health.

Stress is associated with various physical health impacts on an individual. In an online cross-sectional survey by Keech et al. (2020) to determine the association between stress and the physical and psychological health of police officers, the findings illustrate that stress negatively impacts physical and psychological well-being. One hundred and thirty-four police officers were involved in the study (Keech et al., 2020). The findings demonstrate that stress resulted in various short and long-term physical effects that included increased heart rates, sweating, high blood pressure, and long-term development of the cardiac condition. In addition, stress resulted in the development of gastrointestinal disorders such as peptic ulcer and irritable bowel syndrome. Keech et al. (2020) note that stress’s associated physical health effects are explained by various mechanisms that include overstimulation of the sympathetic nervous system and the hypothalamic-pituitary-adrenocortical axis.

Overstimulation of the sympathetic nervous system results in increased sympathetic actions on the peripheral body organs leading to increased sweat production, heart rate, respiration rate, and urinary and bowel elimination. The study notes that chronic stress without positive adaptation measures results in the progressive development of hypertension, peptic ulcers, and irritable bowel syndrome as long-term effects (Keech et al., 2020). Within the gastrointestinal tract, chronic stress activity on the sympathetic nervous system results in increased parietal cell action. Overactivity of the parietal cells results in excessive gastric acid production, gradually eroding the mucosa, and ulceration occurs.

The effects of stress on the cardiovascular system are explained in a review by Kivimäki & Steptoe (2017) to determine the impact of stress on the development and progression of cardiovascular diseases. In the review, stress is identified to cause cardiovascular conditions secondary to the effects of sustained sympathetic action on heart contractility and peripheral vascular resistance (Kivimäki & Steptoe, 2017). The sympathetic nervous system contributes to normal heart and blood vessel contractility. However, when the system is overstimulated, a surge in contractility above the normal limits ensues, leading to the progressive development of heart conditions.

Psychological well-being incorporates a positive mental health status evidenced by an individual’s satisfaction with life, happiness, rational thinking and decision-making, and positive mood patterns. Stress has been associated with alterations in an individual’s psychological wellness. An explanation for alteration in an individual’s psychological well-being secondary to stress is negative adaptation. Keech et al. (2020) note that an individual’s response to a stressor determines whether stress results in positive or negative effects. In the online cross-sectional survey by Keech et al. (2020), the findings illustrate that pressure resulted in the development of anxiety, depression, and bipolar disorders as long-term effects among the participants. Exposure to stressful situations resulted in progressively developing anxiety among the individual secondary to persistent worry over the issue. The anxiety results in other physical manifestations, including increased heart rate, palpitations, sweating, and altered mobility. Depression and bipolar conditions were also associated with chronic stress secondary to the impacts of stress on neurotransmitter function and nerves.

Similar findings are noted in a cross-sectional study by Zhang et al. (2020) to compare the prevalence and severity of stress-associated mental health symptoms, including anxiety, depression, and insomnia among healthcare workers during the COVID pandemic. Five hundred and twenty-four healthcare workers were involved in the study. The study findings illustrate that 31.3% of the participants developed depression secondary to the stressful working environment, 41.2% reported anxiety, and 39.3% reported sleep disturbances (Zhang et al., 2020). The scientific explanation for the relationship between stress and depression was attributed to the effects of stressful periods on neurotransmitter homeostasis. Chronic stress results in the altered regulation of neurotransmitters in the central nervous system. Alterations in serotonin, norepinephrine, and dopamine resulted in the progressive development of depression and anxiety. Sleep disturbances reported by the participants are attributed to alterations in cortisol hormone homeostasis secondary to overstimulation of the hypothalamic-pituitary-adrenocortical axis.

Stressful situations can also lead to alterations in the behavioral patterns of an individual. The most common behavioral effects secondary to stress include the development of eating disorders, altered sleeping patterns, impaired concentration, and drug abuse especially alcohol. Alterations in sleep and eating patterns are linked to stress’s effects on the hypothalamic-pituitary-adrenocortical axis (HPA). Exposure to stressful events leads to increased activation of the HPA axis with a net effect of increased catecholamine production (adrenaline and noradrenaline) (Moustafa et al., 2018). Increased adrenaline and noradrenaline production results in dysregulation in the eating and sleeping patterns. Sustained high levels of cortisol results in difficulty falling asleep and increased metabolic processes. The biological clock regulates the typical sleeping pattern that relies on producing the sleep hormone melatonin. Melatonin production by the pineal gland is regulated indirectly by the concentration of serum cortisol levels and directly by light perception. Imbalances in the serum concentration cycle secondary to stress results in imbalanced melatonin production and concentration with a net effect of sleeping difficulties.

The emotional strain caused by stress increases the risk of alcohol and other illicit drug use and dependence. Moustafa et al. (2018) conducted an integrative literature review to determine the relationship between childhood trauma, early-life stress, alcohol and drug use, addiction, and abuse. The review findings illustrate that stress increases the risk of alcohol and drug use, addiction, and abuse among the victims. An explanation for the increased risk is the individuals’ lack of identification and implementation of effective coping strategies (Moustafa et al., 2018). Lack of effective coping strategies results in maladaptive measures such as illicit drug use and alcohol consumption. Extensive use of the maladaptive measures results in progressive addiction and drug abuse among individuals with an increased predisposition to other health effects. Alcohol consumption and other illicit drug use over time increase the risk of developing cardiac, respiratory, and liver conditions.

Stress is the emotional strain or tension experienced by an individual due to a reaction toward various demanding and influential situations. Individual response to stressors influences their health. Maladaptive response to stress results in various physical, psychological, and behavioral negative effects. Negative effects of stress on physical health include increased heart rates, sweating, high blood pressure, and long-term development of the cardiac condition. Psychological effects include the development of anxiety, depression, and bipolar disorders. The behavioral effects of stress on an individual include the development of eating disorders, altered sleeping patterns, impaired concentration, and abuse of alcohol and other drugs. Based on the research findings, it is essential for healthcare providers to identify strategic measures and health initiatives to educate and sensitize the community members on effective stress management approaches in all settings to aid in combating the health effects.

Keech, J. J., Cole, K. L., Hagger, M. S., & Hamilton, K. (2020). The association between stress mindset and physical and psychological well being: Testing a stress beliefs model in police officers . Psychology & Health , 35 (11), 1306-1325. Web.

Kivimäki, M., & Steptoe, A. (2017). Effects of stress on the development and progression of cardiovascular disease . Nature Reviews Cardiology , 15 (4), 215–229. Web.

Moustafa, A. A., Parkes, D., Fitzgerald, L., Underhill, D., Garami, J., Levy-Gigi, E., Stramecki, F., Valikhani, A., Frydecka, D., & Misiak, B. (2018). The relationship between childhood trauma, early-life stress, and alcohol and drug use, abuse, and addiction: An integrative review . Current Psychology , 40 (2), 579–584. Web.

Zhang, X., Zhao, K., Zhang, G., Feng, R., Chen, J., Xu, D., Liu, X., Ngoubene-Italy, A. J., Huang, H., Liu, Y., Chen, L., & Wang, W. (2020). Occupational Stress and Mental Health: A comparison between frontline medical staff and non-frontline medical staff during the 2019 novel Coronavirus Disease outbreak . Frontiers in Psychiatry , 11 . Web.

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Stress and Self-Care

My relationship with stress.

Stress is the physical reaction of our bodies to the strain of a certain circumstance or incident in our lives. Inevitably, stress is a part of the human experience, and it may act as an incentive for me to finish my obligations (Markle, 2020). The type of work that nurses do causes them to experience significant levels of work-related pressure, exhaustion, and lack of job satisfaction, in addition to poor overall health and well-being. It is possible that excessive stress induced by a serious sickness, losing a job, a loss in the family, or a painful life event is a natural part of the human condition, even if it is extreme (Murdaugh, 2019). A period of sadness or anxiety is typical, and you may experience these sensations for a while. Stress levels may vary significantly across individuals and are influenced by the mix of our society’s surroundings as well as heredity. Despite the stress level, the essay will provide clear instructions and a self-care plan on how to deal with stress.

When I face stress in a new scenario, it has the ability to radically alter my state of mind and make me feel ill. Many of the typical characteristics that cause me stress are new or unexpected contacts that cause me to doubt my sentiments or the impression that I have little power over a situation. The ensuing sensation of ‘pressure’ will enable me to drive in stressful conditions such as a marathon or speak to a large group of people who may be apprehensive or distracted. When I am experiencing limited lifetime stress and am able to manage high-stress levels without suffering any long-term consequences, I am able to rapidly retreat to a resting state without suffering any negative health consequences. When I’m under stress, I frequently have headaches, nausea, and indigestion, to name a few symptoms. I experience a variety of emotions at times, including worry, coldness, grief, wrath, and so on.

Self-care Plan

Developing a self-care plan may assist me in improving my health and wellness, managing my stress, and maintaining my professionalism as a youth-serving professional (Shenk, 2019). My typical learning curve involves identifying routines and practices that promote my professional well-being and assist me in maintaining good self-care over the long term, among other things. Self-care is something that each individual must decide for themselves. It is inevitable that each person’s strategy will be different (Walker, 2016). It pertains to the activities I engage in at work and in society to maintain my overall health and well-being in order to satisfy my professional and personal obligations. Some of my strategies of self-care plan to manage stress include:

Workplace or professional self-care

This includes actions that assist me in maintaining the high degree of professionalism that is required of me on a continuous basis (Shenk, 2019). For example:

• A more experienced worker or supervisor will provide me with frequent guidance and consultation (Walker, 2016).
• Organizing a peer-support group would be a good idea (Murdaugh, 2019).
• In terms of setting clear boundaries between patients and fellow employees.
• Continual reading of specialized journals (Murdaugh, 2019).
• Participating in continuing professional development programs.

Physi cal self-care

Physical activities will allow me to maintain a healthy and active lifestyle while still having the energy to meet the demands of my professional and personal obligations.

• Establishing a regular sleeping schedule.
• Attempting to maintain a healthy diet (Murdaugh, 2019).
• To avoid burnout, I will be taking regular pauses for lunch.
• After lunch, I will be going for a stroll around the neighborhood.
• My dog and I will be out for a stroll after work (Murdaugh, 2019).
• I intend to make use of my sick leave.
• Get some physical activity in pre or post-work on a regular basis (Murdaugh, 2019).

Psychological self-care

Activities that allow me to remain focused and capable of cognitively engaging with the professional problems that I face in both my professional and personal lives are important to me.

• I intend to maintain a diary in which I will reflect.
• Seek out and engage in additional efforts, or contact an even more experienced employee on a regular schedule to learn from their mistakes.
• Participate in an activity that is extraneous to my work.
• I turn off my work email and phone while I’m not at work throughout the day.
• Schedule time for rest and relaxation.
• Schedule time to socialize with supportive friends and family members.

Emotional self- c are

Making it possible for me to securely feel my whole spectrum of emotions.

• Establish friendships that are mutually beneficial (Markle, 2020).
• Every day, I will be writing down three positive things that happened to me.
• After training, engage in a game and have a cup of coffee with your teammates.
• Take a trip to the cinema or do anything else that interests me.
• Continue to meet with my families groups or other social organizations.
• Have a discussion with a friend concerning how I am managing the responsibilities of work and life (Markle, 2020).

Spiritual self-care

This means acquiring a sense of proportion that extends beyond the ordinary events of one’s life.

• Participate in contemplative techniques such as meditation.
• Walking in the woods is a great way to get some exercise.
• Pay a visit to religious sites (Walker, 2016).
• Practice yoga.
• I will be talking about my feelings with a trusted friend for support (Walker, 2016).

Relationship self-care

This is about keeping healthy, helpful connections but also ensuring that I have a diverse range of interactions so that I would be not solely linked to individuals from my place of employment.

• Prioritize intimate ties in my life, such as those with my spouse, family, and children, among other things (Walker, 2016).
• Attending family and friend gatherings and celebrations will be important to me.
• Be punctual in my arrival and departure from work every day (Walker, 2016).

As a part of everyday life, stress may spur us on to complete undertakings that we would not have otherwise attempted or completed. Responding to distress in a reasonable fashion may provide us with the boost we need to achieve our deadlines, finish our school or job tasks, and find efficient solutions to our difficulties, among other things. Rather than spending time brooding on the stresses, we are under, we are capable to see life’s numerous problems as chances to learn and develop as a result of our experiences.

Markle, E. (2020, March 26). Four things to do every day for your mental health. https://greatergood.berkeley.edu/article/item/four_things_to_do_every_day_for_your_mental_health

Murdaugh, C., Parsons, M.A., & Pender, N., (2019). Stress management and health promotion (Chap 8) Health promotion in nursing practice. (8 th  Ed.). Pearson.

Shenk, J. (Director). (2019). Stress Reset [Film]. The US Healthy Collaborative, Inc. https://takecare.org/films/stress-reset/

Walker, M., & Mann, R. A. (2016). Exploration of mindfulness in relation to compassion, empathy and reflection within nursing education. Nurse Education Today, 40, 188–190. http://dx.doi.org/10.1016/j.nedt.2016.03.005

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What is Self-Care and Why is it Important For You?

While there is no unit of measurement for self-care, I personally like to compare it to calories, which are literally units of energy. That is, one calorie equals one unit of energy. Here, I see one unit of self-care as a unit of personal fulfillment. The more units of fulfillment one has, the higher their life satisfaction. Subsequently, individuals may find themselves more motivated, energized and purposed in their endeavors.

Though calories do give you energy, those alone are not enough to provide the type of fulfillment you're seeking. You must take time to not only appreciate your life but the positive impact you have on others. Regardless of intention, you cannot possibly keep going without having a strong foundation, which is built upon self-care. And, yes, healthy eating — which includes nutritious caloric consumption — is also part of this.

First, What Does Self-Care Mean?

Although prioritizing self-care may sound like common sense, especially if you’re considering longevity, it’s often the first thing to go when you find yourself in challenging situations, whether because of bad health, a financial crisis, job loss, divorce or another significant life event. This is why it is important to keep it top of mind and not an after-thought, especially in challenging times.

Why is Self-Care Important?

Burning the candle at both ends, so-to-speak, comes with significant consequences, which may include but are not limited to burnout, depression, anxiety, resentment and a whole host of other negative implications.

Engaging in a self-care routine has been clinically proven to reduce or eliminate anxiety and depression, reduce stress, improve concentration, minimize frustration and anger, increase happiness, improve energy and more. From a physical health perspective, it has also been clinically proven to reduce heart disease, stroke and cancer. Spiritually, it may help keep us in tune with our higher power as well as realize our meaning in life.

▸ What are the Benefits of Self-Care?

Self-care offers numerous benefits for your overall well-being. Here are some key benefits:

• Improved physical health: Engaging in activities like regular exercise, getting enough sleep and eating nutritious meals can enhance your physical health, boost your energy levels and strengthen your immune system.
• Enhanced mental and emotional well-being : There are many reasons why mental health is important , and practicing self-care can help reduce stress, anxiety and symptoms of depression. It promotes better mental health by providing an opportunity to relax, recharge and engage in activities that bring joy and fulfillment.
• Increased productivity and focus: Taking care of yourself allows you to recharge and rejuvenate, leading to increased productivity, improved concentration and better problem-solving abilities. When you prioritize your well-being, you have more energy and mental clarity to tackle daily tasks.
• Better relationships: When you prioritize caring for yourself, you have more emotional resources to invest in your relationships. Taking time for yourself helps prevent burnout and enables you to show up as your best self in your interactions with others.
• Increased self-esteem and self-worth: Personal care practices can boost your self-esteem and self-worth. By prioritizing your needs and engaging in activities that make you feel good, you send a message to yourself that you deserve care and attention.
• Prevention of burnout: Regular self-care can help prevent burnout, which is a state of physical, mental, and emotional exhaustion caused by prolonged stress. By taking proactive steps to care for yourself, you can replenish your energy and prevent the negative consequences of burnout. This can be especially important for those working in the helping professions .

Self-care is vitally important. Without appropriate nutrition, physical activity, sleep and otherwise, you may be able to get by for a while but will ultimately burnout. This is not a matter of if but when.

How to Practice Self-Care

Perhaps the single most common reason people give for not participating in self-care is due to a lack of time. While many of us have a lot going on, it’s imperative that we take time out every day for ourselves, even if minimally. And it doesn't have to cost a thing. You can even accomplish it in the convenience of your own home. 

Even if you only have 5-minute increments spread throughout the day to engage in self-care, that is certainly better than nothing. Over time, you may significantly enhance your overall health and well-being. Even if you are just beginning, there are results that may be realized almost immediately.

▸ What are Examples of Self-Care?

Examples of self-care do differ, even if minimally from person-to-person, but generally satisfy one or multiple of the national Substance Abuse and Mental Health Services Administration’s (SAMHSA) eight dimensions of wellness ( SAMHSA pdf source ).

Though developed by substance use professionals, these dimensions conceptualize the domains of wellness that make all of us whole. 

Here are some suggestions to consider among each of the eight domains. Feel free to modify, replace, or consider your own as you go along. Remember, this is about you.

• Emotional: Talk to someone, reflect, journal, read, do something artistic, listen to music, work out, take a walk, watch something that suits the mood (or does the opposite and changes it), cry it out, hug someone, cuddle, laugh, take a nap.
• Environmental: Take a walk somewhere nice, breathe in fresh air, enjoy the sun, enjoy the night sky, avoid littering, pick up litter, reduce waste, use reusable products, recycle, clean your house, redesign a room.
• Financial: Develop a practical financial plan, open a savings account, start saving (even if $1 per day), try saving even more if you are already saving, invest, cut back on unnecessary purchases, consider where you can cut corners, avoid credit cards, ask for a raise.
• Intellectual: Read, listen to audiobooks, watch documentaries, complete puzzles, be mindful of the world around you, become curious, try something new, tap into your creative/artistic side, take a class, complete a program, graduate.
• Occupational: Learn a trade, get your degree, train for a promotion, accept the promotion, put together your resume, polish your resume, apply for your dream job, take on a task you enjoy, open your own business.
• Physical: Work out daily, take a walk, eat healthy, get your annual checkup, see the dentist, take medications as prescribed, avoid drugs and alcohol, get 7-9 hours of sleep , see the physician when you do not feel well.
• Social: Meet up with friends and family, keep in contact with old friends, volunteer, go out, have fun, engage in healthy social media use, stay positive , utilize technology when distance is a factor, have a big laugh.
• Spiritual: Meditate, pray, reflect, engage in yoga, visit a meaningful site, do right by others, practice mindfulness , consider your higher purpose and meaning, look to your higher power for support, love one another, help those in need.

Self-care is an important activity to do every day. Doing so will lead toward a better balance among your dimensions of wellness and lead toward improved overall health and wellness. Life is precious, and it is meant to be enjoyed.

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Knowledge for nurses to better care for themselves so they can better care for others during the Covid-19 pandemic and beyond

Anne hofmeyer.

a Anglia Ruskin University, UK

c Rosemary Bryant AO Research Centre, UniSA Clinical and Health Sciences, University of South Australia, Adelaide, Australia

d UniSA Clinical and Health Sciences, University of South Australia, GPO Box 2471, Adelaide, Australia

Ruth Taylor

b University of Aberdeen, King's College, Aberdeen AB24 3FX, United Kingdom

Kate Kennedy

1. introduction.

Viktor E. Frankl (1945, p. 165) declared, “The meaning of life is to help others find the meaning of theirs”. Arguably, the need for empathy, compassion and meaning in the lives of our patients, families, colleagues and ourselves has never been greater.

To care for others with compassion is why we became nurses ( Vachon, 2016 ). The rapid spread of SARS-CoV-2, the virus that causes Covid-19, is an international public health event without precedent in any of our lifetimes. Not everyone will be affected physically by the virus, but every one of us will be affected psychologically. It is critical that nurses do not neglect their mental health during this pandemic. The global nursing and healthcare community is at the forefront of this unprecedented public health outbreak. The World Health Organization is one of many trusted public health organisations to provide comprehensive guidelines for the protection of front-line healthcare workers ( WHO, 2020 ). But there are alarming reports of ongoing global shortages of personal protective equipment (PPE), for example: clinical staff in Chinese hospitals wore their raincoats or plastic garbage bags as protection ( Smith et al., 2020 ). There are courageous stories, but also reports of resource rationing decisions, ongoing PPE shortages, and unrelenting pressure and grief. But nurses have experienced significant occupational stress, pressure and burnout prior to the Covid-19 pandemic.

To spark debate about these ‘contemporary issues’, we present a series of three papers for different audiences (i.e., nurse educators; front-line nurses; health system leaders and managers) to explain how empathic healthcare cultures and constructs such as empathy, emotion regulation, compassion, and self-care could sustain wellbeing, resilience and effectiveness in these volatile times. In this second of three papers, we explain how nurses, midwives and students can better care for themselves (e.g., self-care strategies such as kind self-talk; emotion regulation) so they can better care for others during the Covid-19 pandemic, and beyond.

First, we provide an overview of caring for ourselves and resilience in uncertain times. Next, we discuss empathy and compassion and explain why emotion regulation (‘self-other’ distinction) is an essential self-care strategy that nurses must learn so they can sustain care for others. Next, we explain how the practice of self-compassion can safeguard mental health, wellbeing, regulate emotions and reduce vulnerability. We then describe tips to support self-care and list trusted online resources that are providing regular updated information about Covid-19. Keeping strong in body, mind, and spirit to cope with ever-changing circumstances is vital.

2. Caring for ourselves so we can care for others

How do you talk to yourself when you are having a difficult time or have made a mistake? Are you kind and understanding and talk to yourself as you would talk to a good friend who is upset, or are you critical and judgmental? Studies show harsh self-talk and self-criticism activates the sympathetic nervous system that stimulates the stress response, so is harmful to our mental health and wellbeing ( Singer and Klimecki, 2014 ). As nurses, we understand the importance of self-care strategies (e.g., adequate sleep, healthy eating, regular exercise, social connections, mindfulness) to foster our resilience ( Mills et al., 2018 ; Cusack et al., 2016 ). Another important self-care strategy is kind self-talk which is a component of self-compassion ( Neff, 2011 ). We must first practice self-compassion and be aware of our own needs, before we can help others with theirs ( Vachon, 2016 ). When we talk kindly to ourselves, we strengthen our pro-social behaviours (e.g., altruism, kindness, empathy) toward others ( Singer and Klimecki, 2014 ). When we are empathic, we communicate better with patients, families, and colleagues. This process can lead to a deeper understanding of what matters to patients, and how to act with kindness and compassion to relieve their suffering and distress ( Vachon, 2016 ).

Nurses can use self-care strategies such as emotion regulation and self-compassion to lessen their vulnerability to caregiving fatigue and to improve their wellbeing and resilience.

2.1. Resilience in uncertain times

Everyone differs in their need for control, ability to tolerate uncertainty, and capacity to be resilient ( Hanson, 2018 ). Control is vital for our wellbeing, but our plans and sense of normality are being threatened and disrupted by forces beyond our control. Resilience starts with self-awareness, understanding how you are being affected by the uncertainty, powerlessness and difficult events. Fear, anxiety, anger, sadness and grief are normal feelings in the current crisis. We need to acknowledge our feelings of vulnerability, grief and worry, rather than telling ourselves we shouldn't have those feelings because other people are worse off ( Berinato, 2020 ). “When we are no longer able to change a situation – we are challenged to change ourselves” ( Frankl, 1945 , p. 112). Instead of focusing on negativity and uncertainty, we need to accept what we are going through and work out what we can do. Resilience is our capacity to maintain our wellbeing and respond effectively in the face of uncertainty. Psychological resilience is based on self-efficacy, coping and mindfulness ( Cusack et al., 2016 ).

3. Empathy, self-awareness, emotion regulation and compassion

Clinical teams are more effective, morale is higher, patient satisfaction is higher, and safety improves when empathy and compassion are present in healthcare cultures ( Lown, 2018 ). Empathy is the ability to ‘feel with’ others and our empathic response is caused by the activation of neural networks in the anterior insula and anterior cingulate cortex that processes first person (our personal) experiences ( Singer and Klimecki, 2014 ). Functional magnetic resonance imaging (fMRI) studies show that similar circuits of the brain are activated in both the person who is suffering and the person who is witnessing the suffering. It is vital we understand our empathic emotions are in response to seeing the other person suffering. In other words, it is not our suffering ( Singer and Klimecki, 2014 ).

This understanding that the suffering is external to ourselves is called the ‘self-other’ distinction. The ability to distinguish between our own and the emotional pain of others firstly requires self-awareness and then regulating our emotions to develop a protective ‘self-other’ boundary ( Vachon, 2016 ). The ability to regulate our emotions is key to avoid experiencing the distress of others. fMRI studies show that inadequate emotion regulation (i.e., blurring ‘self-other’ distinction) leads to individuals being unable to tolerate distressing emotions when confronted with another's suffering, so become overwhelmed. Nursing calls this debilitating condition ‘compassion fatigue’ which manifests as distress, emotional detachment from patients, feelings of isolation, and inability to care for self and others ( Hofmeyer et al., 2019 ). However neuroscientists have proven it is ‘empathic distress fatigue’ ( Singer and Klimecki, 2014 , p. 875).

In sum, exposure to the distress and suffering of others can lead to two different emotional responses. Empathic distress results from inadequate emotion regulation that triggers detachment and personal stress. In contrast, compassion is characterized by empathic concern and motivation to relieve others' distress and suffering ( Singer and Klimecki, 2014 ). Our ability to be self-aware and to regulate our emotions is key to our wellbeing and capacity to act with compassion. fMRI studies show compassion activates the medial orbitofrontal cortex related to positive affect, affiliation, maternal love, and reward leading to feelings of compassion for self and others ( Vachon, 2016 ). Compassion training includes strategies (e.g., meditation) to ease distress and strengthen resilience and attachment ( Vachon, 2016 ). Self-compassionate people are more likely to engage in ‘perspective taking’ which contributes to better mental health rather than ruminating about problems ( Neff, 2011 ). Acting with compassion is predicated on self-awareness and self-care including emotion regulation and self-compassion.

4. Self-compassion

Psychologist Kristin Neff was the first researcher to define and measure self-compassion two decades ago. As illustrated in Table 1 , self-compassion involves self-kindness, common humanity (understand that everyone makes mistakes and suffers), and mindfulness ( Neff, 2011 ). On the other hand, uncompassionate behaviour toward ourselves is expressed as self-criticism: self-judgement, isolation, over-identification ( Neff, 2011 ) as summarised in Box 1 .

Self-compassion and self-criticism.

Self-compassion affects our everyday lives and is expressed in how we relate to ourselves in times of perceived failure, inadequacy, or personal suffering ( Neff, 2011 ). Practicing self-compassion means we care with the same kindness and understanding toward ourselves when we fail, as we would care for a good friend ( Neff, 2011 ). Examples of actions that constitute self-compassion and actions that constitute self-criticism (that we need to lessen) are explained by Neff (2011) in Table 1 .

Learning to respond compassionately to our own distress requires self-awareness which, in turn, can strengthen our ability to activate our self-regulation systems so we feel safe (i.e., self-soothing activities stimulate positive emotions like contentment, more secure attachment) rather than feeling under threat ( Vachon, 2016 ). Self-care practices to develop self-awareness include mindfulness meditation and compassion training.

4.1. Benefits of self-compassion

Self-compassionate individuals have better psychological health, motivation, perspective-taking, better relationships and happiness ( Vachon, 2016 ). They experience less rumination, anxiety, depression, shame, and fear of failure. Self-compassion is an altruistic act that prepares us to cope with life stressors. Self-compassion is about ‘being with’ ourselves in a compassionate way – comforting, soothing, respecting and validating. This, in turn, prepares us to make self-compassionate choices about how to act in the world, such as:

• • Protecting: we feel safe from harm, and say no to people and factors that cause us harm;
• • Providing: we identify and give ourselves what we need to be well;
• • Motivating: we encourage ourselves to act with kindness and support ( Neff, 2011 ).

Self-compassion is a personal resource that can potentially help us live with greater ease by responding to our suffering and shortcomings in a supportive and balanced manner. Self-compassion promotes emotional stability, wellbeing and thriving. As we explained, self-criticism activates our sympathetic nervous system and elevates stress hormones ( Singer and Klimecki, 2014 ). Whereas when we practice self-compassion and remain calm in the face of failure, rejection or criticism, we de-activate the threat system and activate the care system so oxytocin and endorphins are released which helps reduce stress and increase feelings of safety ( Vachon, 2016 ).

5. Tips and resources for self-care

In this section, we list practical tips and online resources (i.e., organisations) providing regular updates to get you started so you can better manage in these uncertain times. However, this is by no means an exhaustive list. It is vital to be strong in body, mind, and spirit and courageously face the ever-changing circumstances of the Covid-19 pandemic. Self-care fosters greater self-compassion because it includes positive approaches to building resilience and regulating anxious emotions.

5.1. Self-care practices

Self-care is an intentional: “proactive, holistic, and personalised approach to the promotion of health and wellbeing through a variety of strategies, in both personal and professional settings, to enhance capacity for care of patients and their families” ( Mills et al., 2018 , p.1). The Schwartz Centre (2020) reminds us to accept that it is normal to feel sad, stressed, confused, and angry so it's important to monitor our stress levels. Develop a daily self-care routine to meet your basic needs: nutrition, hygiene, exercise, virtual social contact, and work to keep anxiety at bay. In addition:

• • Take breaks, go outside (even for short periods), adequate sleep, good nutrition, exercise.
• • Intentionally build moments of happiness, gratitude, and everyday pleasure in your life.
• • If you feel overwhelmed, seek support from a therapist (via telehealth).
• • Stay connected with colleagues, friends and relatives. Maintain social interaction and supportive networks in creative and safe ways. Practice ‘physical distancing’ during Covid-19, NOT ‘social distancing’. Our relationships with people and pets support our mental health.
• • Limit media exposure and access only trusted sites to minimise becoming overwhelmed.
• • Write a letter to yourself as if you were talking to a friend who was struggling with similar concerns. Read it later when the words can soothe and comfort you as you struggle.

5.2. Mindfulness meditation and compassion training

• • The Buddhist practice of mindfulness is about quietening and calming the mind by staying in the present moment, practicing gratitude in the midst of difficulties, breathing deeply, paying attention to sensations around you, and has proven benefits when practiced regularly. Mindfulness increases our psychological flexibility to regulate our emotions. fMRI studies show that mindfulness meditation regulates the anterior insula activity that is roused when we empathise with others' suffering, so can increase capacity for self-soothing. Meditation practices strengthen perspective, compassion, self-compassion and emotion regulation ( Klimecki et al., 2014 ).
• • Deep breathing takes us from the flight or fight mode (that stimulates the sympathetic system) into the calming parasympathetic system.
• • Caring touch such as placing your hand over your heart when feeling upset releases oxytocin that makes us feel safe and connected ( Neff, 2011 ).
• • Through compassion training, we increase our self-awareness, learn to regulate our emotions and strengthen our resilience. This, in turn, reduces empathic distress and increases our prosocial, kind, compassionate behaviour toward ourselves and others ( Klimecki et al., 2014 ).

5.3. Online resources

You can access local and international public health and professional websites for regular updated information about self-protection and coping during the Covid-19 pandemic. Various online resources provide ideas for self-care plans and supportive rituals. For example:

• • Schwartz Center for Compassionate Healthcare is supporting healthcare professionals to cope with the ever-changing challenges presented by Covid-19 pandemic. Visit their COVID-19 resource page that is regularly updated with tips and information to help caregivers support each other and care for themselves and maintain resilience.
• • WHO COVID-19 https://www.who.int/emergencies/diseases/novel-coronavirus-2019
• • International Council of Nurses COVID-19 resources https://www.icn.ch/
• • RCN COVID-19 resources https://rcni.com/nursing-standard/covid-19
• • RCN resources and tips in RCNi newsletters to improve nurses' wellbeing and readiness to provide compassionate care. Take breaks, rest, rehydrate, refuel.
• • RCN Six steps to mindfulness: https://www.rcn.org.uk/magazines/bulletin/2019/june/mindfulness-meditation-tools-june-2019
• • Kristin Neff: 10 Self-Compassion practices for COVID-19: http://self-compassion.org/
• • Germer & Neff: Center for Mindful Self-Compassion: https://centerformsc.org/
• • Chris Germer: Mindful Self-Compassion program: https://chrisgermer.com/
• • SAHMRI Wellbeing and Resilience Centre https://www.wellbeingandresilience.com/

6. Conclusion

In the midst of the constantly evolving Covid-19 pandemic, it is vital that frontline clinicians have the support and essential resources they need to “reconnect with the purpose that drew them into healthcare so they can continue to experience, and offer, compassion” ( Lown, 2018 , p. 219). Knowledge and competence are as equally important as kindness and compassion in front-line nurses and responders to the Covid-19 pandemic. This unprecedented public health crisis is impacting every aspect of our daily life. Resilience, patience and kindness is needed to cope with the grief, distress and fear as we worry about the wellbeing of our patients, colleagues, our families and ourselves.

We have outlined tips and links to regularly updated information and self-care resources to safeguard our mental health, wellbeing and resilience as we work long hours caring for acutely ill patients and distressed families. Taken together, self-care and compassionate cultures are key ingredients to sustain wellbeing and resilience, contribute to nurses' career longevity, and compassionate practice now, and into the future beyond the Covid-19 crisis. In these moments of collective vulnerability and grief, let us all lead with hope and kindness toward others. As we continue to do the best we can in the days and months ahead, we can be encouraged by Ken Schwartz's words that simple acts of kindness can make the ‘unbearable bearable’ (Schwartz Centre, 2020 ).

CRediT author statement

Anne Hofmeyer: Conceptualisation, writing – original. Ruth Taylor: Conceptualisation, writing – review and editing. Kate Kennedy: Writing – review and editing.

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Self Care in Stress Management

This essay will highlight the importance of self-care in managing stress. It will provide insights into effective self-care practices, the psychological benefits, and how they contribute to overall well-being and stress reduction. Moreover, at PapersOwl, there are additional free essay samples connected to Medicine.

How it works

Humans or individuals as living creatures created by God with all their abilities and advantages compared to other living things, for example having a mind that can be used to think we need to be grateful. Just like staying and caring for yourself (self care) by utilizing the abilities we have. Every individual with the right conditions and conditions in accordance with the basic conditions that have an instinct also the body’s ability to be able to care for, protect, control, minimize and maintain that people can achieve optimal results for life and health, recover from illness or trauma or coping and its effects ( Nurhidayah, 2007) In addition, according to Orem (1995) selfcare is a very important concept in measuring a person’s ability and level of independence that must be achieved by patients.

Many of us have so much responsibility in life that we forget to take care of our personal needs, so it is difficult to prioritize something small in self-care, for example bathing. Self-care is an important aspect of stress management. This stress is because we are all less able to handle the pressure that comes toward us when physically and emotionally exhausted. A self-care can benefit both physically and mentally, taking a little time to do nothing to lose. Self-care as well as personal hygiene (bathing, dressing, oral hygiene, nail care), sleep needs and comfort of the bed, exercise activities such as exercise are very influential on stress management.

First, self-care is taking a bath or taking a bath and taking a massage. Massage is the manipulation of the soft tissue, generally by hand, to stimulate and relax and reduce stress and anxiety (Craven & Hirnle, 2002) besides facilitating pumping of oxygen to the brain. Make regular patterns of daily life as well as maintain the cleanliness of the body by bathing at least 2 times a day, keeping the mouth mouthful by brushing your teeth 2 times a day, maintaining the cleanliness of the nails by cutting nails once every two weeks.

Furthermore, self-care by maintaining the needs of sleep and comfort of the bed. Sleep is part of healing and repair. The need to sleep is very important for everyone’s quality of life. Every individual has different sleep needs in quantity and quality (Potter & Perry, 2006). Achieving good sleep quality is important for health, as well as reducing stress. A person who experiences stress disorder sleep patterns can easily change and experience interference. Sleep patterns here are very important, not how long we sleep but how our sleep quality, when we wake up from sleep our body feels fresh. Besides that the cleanliness of the bed also affects the quality of our sleep, sometimes there is someone who cannot sleep if the room is messy. Therefore, room cleanliness must be considered by cleaning the room 2 weeks.

Finally, self-care by doing useful activities such as exercising. Based on a number of studies, exercise can help fight stress, anxiety, and depression. The more routine is done, the less likely a person will suffer from mental health problems (stress). When doing physical activity, the body produces certain hormones that make the mood better and the body becomes more relaxed. Good exercise will reduce stress, this is because exercise can stimulate the feeling of good hormone, endorphin, this hormone will provide a sense of calm, release tension, and reduce pain. Endorphins produced during exercise will replace stress hormones and make emotions more stable. According to Stevens, R.E et al, (2013) stress hormones namely cortisol will increase if someone rarely does sports activities as well as the level of stress will increase.

Based on the above, self care or self-care is very important, not only for physical needs, but also for mental needs. A person can deal with stress management by applying self-care or self care, for example self-care by bathing, cutting nails, brushing teeth to maintain personal hygiene, maintaining sleep patterns in order to get good sleep quality, maintaining room cleanliness so as to provide good quality sleep also, and exercise activities such as exercise that has many benefits. There are still many effective ways of self-care to meet the needs of life both physically and mentally.

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6 Wellness Treatments to Help Make Travel a Breeze

From gua sha and cold plunges to lymphatic drainage and acupuncture, here’s how to alleviate some of that travel stress.

The spontaneity of travel is one of the reasons people love it—the ability to go on adventures, ignore your regular schedule and make memories. It’s okay to let loose, relax and completely unwind . That said, there’s no denying that travel can wreak havoc on your body, from skin breakouts to back pain. 

One of the most common symptoms of static sitting (staying in one seated alignment for an extended period of time, which is often the case on an airplane, train or other forms of transportation) is swelling in the lower body, especially the ankles. Changes in eating and sleeping habits can also have adverse effects, including general puffiness, dry skin and muscle tension. This is only exacerbated by the weakened immune systems that are so often the result of travel. 

These are all symptoms of a general disruption in our body’s natural rhythm and flow. That disruption can cause your system to take a turn for the worse, according to Gabriel Sher, the chief of acupuncture at Ora Space . “In Chinese medicine, we believe that the system works best on a schedule. When one travels, one's schedule changes and the system is thrown out of balance,” he tells Observer. 

Getting enough sleep, moving your body and healthy eating are key to staying on track, but in order to ease this burden, why not treat yourself to a bit more self-care ? There are quite a few treatments out there featuring methods to prevent or reverse this disruption in your routine and get you ready for your next trip. Below, see the best treatments for jet-setters to try now.

The Best Wellness Treatments for Jet-Setters

Acupuncture facial, face gua sha and cupping treatment, recovery massage, immune iv drip, dry cold plunge, lymphatic drainage massage.

An acupuncture facial, which involves inserting needles into specific points on the face, can help balance the flow of energy, improve sleep and calm the mind. It typically involves very little pain and no numbing. The 75-minute resetting treatment at Ora Space is completely customizable, and can include a combination of acupuncture, gua sha, microcurrent, lymphatic massage and an adaptogenic tonic. This treatment is also a good pick if you are struggling with facial puffiness or neck tension.

Gwyneth Paltrow , Kaia Gerber , Olivia Rodrigo and so many more famous faces have spoken about their love of gua sha, a healing method that uses a smooth-edged tool to press-stroke your skin, can help reduce inflammation. According to Sandra Lanshin Chiu , a licensed acupuncturist at Treatment by Lanshin , a professional treatment takes this wellness treatment to a new level, targeting facial puffiness and neck and jaw tension. Their treatment utilizes gua sha and facial cupping, a therapy that uses suction cups to stimulate the skin. This combination is used to break up stagnation in the underlying tissues and restore balance for a more glowing appearance. If you are in need of an even deeper relaxation, the treatment is customizable and can incorporate acupuncture and deep skin moisturizing. 

Massages, especially those which focus on recovery like a deep tissue massage, are a great way to recuperate after travel. Recovery massages, like ones offered at Bamford Wellness Spa at 1 Hotel Brooklyn Bridge , usually utilize slow strokes, direct pressure or friction movements that go across the muscle grain, to help stiffness, pressure and tension. This helps oxygenate the blood, improve circulation and thus reduce the inflammation and swelling often caused by plane travel.

IV drips are intravenous infusions that can be customized to help your body receive certain vitamins, antioxidants, amino acids and minerals. These have been used for decades to help supplement the treatment of certain ailments such as respiratory infections, but have definitely gained popularity over the past several years. Dripology’s Immunity Plus IV  is formulated to help support your immune system; it contains a mixed fluid of lysine and vitamin C, which can help fight off viruses while also providing the extra nutrients you need to stay energetic and healthy during your trip, and also help restore you after a strenuous getaway.

Standing in a freezing cold cryo-chamber is probably not what you were planning to do after a vacation, but it just might be what you need for a post-travel refresh. Cryotherapy, the usage of extreme cold in medical treatments, utilizes the water's icy temperature to constrict blood vessels and reduce swelling, which may help alleviate muscle soreness and speed up recovery; Lizzo , Harry Styles and Hailey Bieber have all touted the benefits. If you don’t want to actually get into a freezing tub of water, try a dry cold plunge experience in a Cryochamber, which is available at a few spas, including Chill Space NYC and LA Cryo . This hyper-cooling process energizes your body with pulsations of nitrogen mist at temperatures as low as -220 degrees, accelerating muscle recovery you need. This is an extremely easy way to wake up after a long flight and is also a great way to fight off jet lag.

The benefits of lymphatic drainage massages have been espoused by everyone from Hailey Bieber and Kendall Jenner to Anne Hathaway and Jennifer Aniston . A lymphatic drainage massage, which uses light physical pressure to activate the lymphatic system, drains the lymph node, which reduces swelling. It can also help diminish stress and fatigue. These massage sessions can include a traditional Vodder Manual Lymphatic Drainage (MLD) or more vigorous fascia release and contour strokes. A MLD usually starts with the lymph nodes in the neck, groin and armpits, before moving to other draining areas in your body, to help spread and remove the congested lymph fluid.

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• Coronavirus Disease 2019

Reflections on Self-Development and Self-Care

How to distinguish between two similar but different concepts..

Posted June 3, 2020 | Reviewed by Ekua Hagan

In the age of COVID-19, self-isolation, and inevitable uncertainty, the topics of self-development and self-care have come up for my patients more than they might have in “normal life.” (What’s even normal anymore?)

While we are all staying home, we may have fewer obligations or more time to fill. Simultaneously, we may be attempting to distract ourselves from all the bad news surrounding us, easing our inevitable anxiety , or trying to use this time to better ourselves in some way. These goals all hold some importance on a case-to-case basis, but it's important to accurately distinguish between two similar but different ideas here: self-development and self-care.

Self-care is just that — doing something to take care of yourself. It may include a relaxing activity like yoga, a bath, reading a book, or something that helps someone else clear their mind, like going for a walk outside.

Self-care is a practice that aims to help self-soothe but may look different for every person. For example, someone may consider watching a favorite TV show to be self-care, while for someone else, this might not feel like self-care, and more so represent them falling off of their self-care regimen that includes showering, making a cup of coffee, and chatting with a spouse. There is no blanket example of self-care, but there are certain goals it should ideally fulfill.

Self-care should be deliberate. It should be something you plan to do for the sole goal of taking care of yourself, and nothing else. At the same time, self-care should hopefully make you feel a little bit better during or afterward. Self-care should aim to improve your emotional well-being, and therefore elicit positive emotions rather than negative ones. If you try something as a practice of self-care and it doesn’t feel good, try something else!

Self-development

Self-development, on the other hand, is defined as doing something to improve yourself. For example, learning a new language, or getting in better physical shape are examples of self-development, as is enrolling in an online course or training that is relevant to your profession. Self-development aims to improve a skill or introduce a new area of expertise that might make you feel empowered, emotionally, physically, or intellectually. Self-development is inherently a form of productivity .

Both self-care and self-development are important activities, but serve very different purposes, especially in the current state of the world. Some people may be able to use this time to improve or develop a new skill, and that’s wonderful, but for others, it just might not be the right time to embark on a new learning or physical endeavor.

For some people, managing their new day-to-day life, balancing caring for kids, trying to keep working from home, while also trying to process the immense loss of the world may be overwhelming, and therefore leave little cognitive, emotional, or literal space for self-development. Deciding what works best for you right now is a complicated process, but worth investigating through self-reflection.

For example, for me personally, I know that I am feeling more down than usual as death rates filter onto my phone, and even a little bit angry as I envision with uncertainty what my professional life will look like when the world is no longer in crisis. For me, taking time for self-care is more effective in maintaining my mental health for the time being, over finally refreshing my Spanish skills.

My partner, however, does better psychologically when their mind is busy and is currently taking an online course that includes lectures and work outside of class. To be honest, to me that sounds entirely miserable, but for them, it is a healthy coping mechanism.

Another important aspect of this distinction to remember is that comparing yourself with how someone else is using this time probably won’t help you. Everyone is handling the current state of the world differently, and if you’re being intentional about it, and self-aware of what you need on a daily basis, there is nothing wrong with that.

The word “unprecedented” is starting to become triggering for me given the hundreds (maybe thousands?) of articles I’ve read about COVID-19 and how each of them starts with the phrase “unprecedented times.” Putting that aside (as much as I can), I am also forced to remember that it is accurate; this time period is truly unique. There is no “right” or “wrong” way to deal with what’s happening in our world right now. It is terrifying, disorienting, and objectively bad. Do what works for you, and cut yourself some slack. Take time for yourself right now, however you can, and in whatever form suits you best.

Stay Emotionally Focused,

Konstantin Lukin, Ph.D. , is a psychologist in private practice who specializes in helping men and couples achieve their therapeutic goals.

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Spring 2024 End of Semester Self-Care Resources

With finals week and the start of summer almost here, it is time to incorporate strategies to help you meet your goals and manage stress. As you manage your end of the semester routine, make sure to include time for those healthy activities, breaks, and connecting with those relationships that help you recharge. Along with studying and assignments, make sure to also build in enough time for: sleep, physical activity, & healthy meals .

Consider visiting the Counseling Center's self-care spaces , the Oasis and Studio, for some drop-in self-care. The Oasis, open M-F 8:30am-4:30pm, offers free relaxation resources including use of massage chairs. In our Studio space, open M-F 10am-2pm, students can enjoy the benefits of artistic expression and creativity. Or visit the Serenity Center in Warren 419 to relax and recharge or participate in an upcoming mindfulness/meditation workshop. For more information and campus resources on decreasing distress, stop by De-Stress Fest @Hillside Field from 11am-3pm, Wednesday, 4/24/24 through Thursday, 4/25/24.

There are so many resources available to support student wellness at JMU. For academic support take advantage of your professor’s office hours, available tutoring or mentoring opportunities if offered within your major, as well as support available through the Learning Centers . For study skills and time management resources , check out Learning Success Strategies . Visit UREC’s website to see the upcoming fitness classes and other services available. Learn more about nutritional, medical, and physical health support available through the JMU Health Center . Want to take a study break, and interested in learning more about upcoming events happening on campus, then visit the JMU Event Calendar where you can search by date and/or event type.

Looking for a guided 60-minute relaxation and coping strategy workshop? Drop in to a Counseling Center Cope60 workshop . You can also visit the Counseling Center’s self-help resource pages for more strategies to take care of yourself . And, if you’re looking for more ideas around ways to de-stress, and/or evidence-based ways to improve your mental wellness, check out TimelyCare’s Self-Care Journeys and Content . All JMU students have FREE 24/7 access to TimelyCare . Visit the “Explore” page within TimelyCare for guided self-care content, including yoga and meditation sessions. Wishing you all the best as you finish the semester!

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Published: Wednesday, April 24, 2024

Last Updated: Wednesday, April 24, 2024

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