What is Holistic Self-Care?

Taking care of the mind, body and spirit

As adults, expectations can be a lot to handle- and not just those of others but our own. Managing work, relationships, a social life, personal goals, and the occasional existential crisis or mental breakdown IS a lot of work. All too often, we hear about this super important word “self-care” and how integrating that into your life will better help to manage the expectations that are present. Self-care is also talked about frequently in a quick fix kind of way, but how do we get to the entire picture, past the surface level? How do we care for ourselves in a holistic manner, so that it becomes an integrated part of life and incorporates the whole self, and not just one area of life?

What is self-care? What is holistic? 

So, what even is holistic self-care? It involves nurturing the mind, body, and spirit – the entire self. Self care can be defined as “the ability to care for oneself through awareness, self-control, and self-reliance in order to achieve, maintain, or promote optimal health and well-being” (Martínez et al., 2021)

Mind

Mental self-care goes far beyond just managing stress. It’s about becoming more aware of your thoughts, validating present emotional needs, and being present and holding space for yourself. 

• Self-compassion– Approach yourself from a place of curiosity and kindness. If an emotion is present, what does it need to be validated? 
• Patience– No one has it “all figured out” at all times. You, along with everyone else, are still learning and growing. It is okay to not be perfect or know everything.
• Nurture Yourself–  What do you do that allows you to invest back in yourself? How often do you do it? 
• Self-talk– Watch your own self-talk! How are you speaking (or thinking) to yourself? Are your thoughts more aligned with “I can always do better/I should be doing more” or do they sound more like “I strive to be better and I’m proud of what I’ve done/I’ve accomplished a lot and continue to do so”? Subtle differences are everything- if you are always speaking down to yourself, you’ll start to believe what you think.
• Knowledge– Are you stimulating your brain? Are you going out of your way to learn something new, to read, or to write? Journaling, reading a book, learning a new language- there’s so many ways to challenge yourself.

The goal for mental health care isn’t to avoid hard emotions, but instead to recognize and validate them when present. Mental health care is about sitting with, understanding, and responding in proactive ways that are kind to yourself and whatever emotion may be present, regardless of how difficult.  

Body

• Rest – Rest is one of the most important parts of the physical self-care aspect. You can’t grow or heal from anything unless you allow yourself the time to rest. When sleeping, the body is able to process information, reduce cortisol levels, and begin to repair more efficiently from any physical exercise the body may have undergone. 
• Diet – Would you put diesel in a gas motored car and expect it to run properly? No? When consuming more heavily processed foods or foods low in nutritional value, it is more work on the body and it provides less energy for one to use. Whole foods that are nutrient dense provide the most energy and allow the body to perform more efficiently. 
• Movement/Exercise – Movement is so important for your body and your mind! A sedentary lifestyle makes one more at risk for health conditions, such as obesity, cardiovascular disease, depression, and cancer (Jagim, 2020). Exercise also helps to cortisol while stimulating the production of endorphins (Harvard Health, 2020)
• Hygiene – Are you actively taking care of your physical body? Showering, brushing teeth, haircare, skincare, dressing for the weather, and routine are all practices that prioritize maintaining hygiene. They also provide a sense of structure and control, which can promote mental wellbeing. 

The goal is to reconnect with your body—because it is your home.

Spirit

• Mindfulness- We as people are the sum of all that we consume, so what are you putting into your thoughts? This extends beyond just food, but more our surroundings- people, places and things. 
• Creativity– How do you reconnect with yourself? What have you wanted to try or do that is fulfilling? Are there any hobbies you had as a child that you got disconnected with while adjusting to growing older? Creative expression can help to connect with one’s inner child and validate the self.
• Sitting with self- Are you able to be present in the moment, without any distractions? I’m talking about no TV, no music, no phones- just you and your own thoughts. Are you able to be present and keep your own company, or do you need to have a distraction?
• Gratitude – Take some time to reflect on life. What are you grateful for? It’s easier to recall negatives versus positives, but shifting the thought pattern of what can go wrong to what can go right allows our thoughts to start forming from a base of hope. Journaling, focusing on those positives, and being kind to others (and yourself!) are all ways to practice.

When we take care of our spirit, we reconnect with meaning, purpose, and the deeper parts of ourselves that often get drowned out by noise.

Holistic Self-Care

A holistic view of self-care considers all aspects are interconnected- the mind, body, and spirit. It’s a nurturing approach that allows for a relationship with yourself to grow. When we care for the self in a holistic way, it creates room for compassion and healing while promoting growth and resilience. Exploring different ways that truly align with what brings you comfort and fulfillment, is what matters. 

Sources

Harvard Health. (2020, July 7). Exercising to relax. https://www.health.harvard.edu/staying-healthy/exercising-to-relax

Jagim, A., PhD. (2020, June 5). The importance of movement. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/featured-topic/the-importance-of-movement

Martínez N, Connelly CD, Pérez A, Calero P. Self-care: A concept analysis. Int J Nurs Sci. 2021 Sep 5;8(4):418-425. doi: 10.1016/j.ijnss.2021.08.007. PMID: 34631992; PMCID: PMC8488814.