SELF-CARE IS YOUR BEST CARE!

Self-care is essential for individuals to sustain their energy, focus, and resilience to deal with the demands of work and constant changes in life. Self-care activities may include regular exercise, nutritious eating habits, adequate sleep, engaging in hobbies or leisure activities, spending time with loved ones, or seeking support from mentors or mental health professionals when needed. Investing in self-care nurtures physical, emotional, and mental well-being, enabling professionals to thrive both personally and professionally.

Rather than resorting to late nights, excessive alcohol consumption, or workaholism, professionals can adopt healthier coping mechanisms to manage their emotions effectively.

 

Here are some of our favorite self-care activities that you can incorporate into your daily routine and develop into healthy long-lasting habits that help regulate your emotions.

Mindfulness Practice

Regular practices such as deep breathing exercises, mindfulness-based stress reduction (MBSR) practices help individuals cultivate present-moment awareness, observe their thoughts and emotions without judgement, and respond to stressors with greater clarity and equanimity.

Many people may start out with mindfulness practice and find it boring or struggle with dozing off. You can begin with simple activities, like savoring your meals, fully focusing your attention on the present while walking home after work without the distraction of your phone, or focus on breathing in deeply and slowly when you stop at the traffic lights!

Slowly increase the activities and time spent to be fully present with yourself and the breathes that you are taking.

Journaling

This is a powerful tool for individuals to process their thoughts and emotions, gain insights into recurring patterns or triggers, and track progress towards personal or professional goals. Writing about one's experiences, feelings, and reflections is cathartic and can provide a sense of clarity and relief.

Remember, journaling is a personal practice, and there are no rules about how you should write. You don’t need to be a proficient writer or craft perfect sentences. Here are a few tips to help you get started:

  1. Free yourself from expectations: Journaling is for you, not for an audience. It's a space to express your thoughts and emotions without judgment.

  2. Start small: Begin with a few sentences or bullet points. You can even doodle or draw if words don’t come easily.

  3. Make it a habit: Set aside a few minutes each day to journal. Consistency is more important than writing long entries.

  4. Be honest: Write whatever comes to mind, even if it seems unimportant or trivial. Over time, you’ll find it easier to express yourself.

  5. Use prompts: If you’re stuck, use journaling prompts to get started. Questions like “What am I grateful for today?” or “How am I feeling right now?” can help spark your writing.

  6. Focus on the process, not the product: The goal is to capture your thoughts and feelings, not to produce polished prose. Enjoy the act of journaling as a way to connect with yourself.

Gratitude

This practice involves intentionally focusing on and appreciating the positive aspects of one's life, work, and relationships.

Individuals can incorporate gratitude practices such as keeping a gratitude journal, expressing gratitude to colleagues or clients, or simply taking a moment each day to reflect on what they're thankful for. Science has shown that cultivating gratitude can promote feelings of contentment, resilience, and overall well-being.

Use this 14-days gratitude activity sheet to kick-start your gratitude practice. Don’t forget to give gratitude to yourself for trying and never give up on becoming a happier you!

Activity sheet: “14-days of gratitude challenge” from the book, What Colours Are You Feeling?

IT'S PERFECTLY OKAY TO SEEK HELP WHEN YOU'RE FINDING IT DIFFICULT TO COPE WITH YOUR EMOTIONS. REMEMBER, REACHING OUT IS A SIGN OF STRENGTH.

If you are in Singapore and need support, call the National Care Hotline at: 1800-202-6868 or refer to more resources at: https://www.healthhub.sg/programmes/mindsg/seeking-support