Self-care isn’t just about bubble baths and face masks (though those are nice too). It’s about the little things you do every day to keep your mind and body in check. Here are five simple ways to make self-care a seamless part of your routine, backed by science.
1. Move your body (even if it’s just a wiggle)
You don’t need to run a marathon or perfect your downward dog-just get moving! Research shows that even a 10-minute walk can boost your mood and reduce stress . Dancing in your kitchen? That counts too.
2. Hydrate like it’s your job
Your body is about 60% water, and your brain needs plenty of it to function properly. Studies suggest that even mild dehydration can affect mood and concentration . So, sip up-whether it’s herbal tea, infused water, or just plain old H2O.
3. Prioritise sleep (yes, even over Netflix)
Skimping on sleep does more than make you groggy-it messes with your mental and physical health. The NHS recommends 7-9 hours of good-quality sleep for adults . So, maybe let that next episode wait until tomorrow?
4. Breathe like you mean it
Deep breathing techniques, such as diaphragmatic breathing, can lower stress and improve focus. One study found that slow breathing exercises can even reduce anxiety and improve overall well-being . Inhale for four, hold for four, exhale for four-repeat.
5. Check in with yourself (no, really)
Taking a moment to assess how you’re feeling can help you stay in tune with your needs. Journaling, a quick gratitude list, or even just asking, “How am I doing today?” can make a big difference. Studies show that gratitude practices can increase happiness and life satisfaction .
Self-care doesn’t have to be complicated or time-consuming-it’s the small, consistent habits that make all the difference. So, go ahead, take that deep breath, sip that water, and wiggle to your favourite song. You deserve it!