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In our fast-paced world, it's easy to forget the importance of taking moments for ourselves. While medication and therapy play crucial roles in managing mental health, self care is an equally vital component of overall well-being. At Sun Psychiatry, we believe in a holistic approach to mental health, and that includes empowering our patients with self care strategies to complement their treatment plans.
Self care isn't just about spa days or indulgent treats (although those certainly can be wonderful parts of it). It's a proactive approach to maintaining mental, emotional, and physical health.
Simply, it's the practice of recognizing your needs and taking steps to meet them in your daily life, treating yourself as kindly as would for someone you care deeply about, like a best friend or family member.
Physical Self Care
Physical Self Care
Regular Exercise
Physical activity releases endorphins, which are natural mood lifters. It doesn't have to be an intense workout; even a short walk each day can make a difference.
Regular Exercise
Physical activity releases endorphins, which are natural mood lifters. It doesn't have to be an intense workout; even a short walk each day can make a difference.
A Balanced Diet
What we eat affects how we feel. Incorporate a variety of fruits, vegetables, lean proteins, and whole grains into your diet. Stay hydrated and limit sugar intake.
A Balanced Diet
What we eat affects how we feel. Incorporate a variety of fruits, vegetables, lean proteins, and whole grains into your diet. Stay hydrated and limit sugar intake.
Sufficient Sleep
It may sound obvious, but you have to prioritize sleep. A regular sleep schedule and a comfortable sleeping environment can significantly impact your mood and energy levels.
Sufficient Sleep
It may sound obvious, but you have to prioritize sleep. A regular sleep schedule and a comfortable sleeping environment can significantly impact your mood and energy levels.
If you've become accustomed to drinking coffee and energy drinks, eliminating or cutting down on your intake can make a big difference in the state of your sleep, but be sure to reduce your consumption gradually and consistently - your body may have come to rely on the stimulation caffeine provides, which is why stopping suddenly can lead to symptoms like irritability, headaches, and exhaustion.
We'll talk more about this further down the page, but limiting screen time at least an hour before going to bed can make an incredible difference. At the very least, make sure you're using computer or phone settings that adjust the brightness/temperature of your phone to align more with the natural rhythms of the cycle of day and night. Many newer devices have these capabilities already programmed in - you just have to activate them.
Emotional Self Care
Emotional Self Care
Journaling
Writing down your thoughts and feelings can be a therapeutic way to process emotions. It provides clarity and can be a tool for reflection.
Journaling
Writing down your thoughts and feelings can be a therapeutic way to process emotions. It provides clarity and can be a tool for reflection.
Positive Affirmations
Replace negative thoughts with positive affirmations. Remind yourself of your strengths, achievements, and worth. Depending on your current mental state, these may at first seem disingenuous, but honestly, this practice helps rewire self-defeating mental patterns. Over time, it has shown to have significant benefits.
Positive Affirmations
Replace negative thoughts with positive affirmations. Remind yourself of your strengths, achievements, and worth. Depending on your current mental state, these may at first seem disingenuous, but honestly, this practice helps rewire self-defeating mental patterns. Over time, it has shown to have significant benefits.
Mental Self Care
Mental Self Care
Mindfulness and Meditation
Practicing mindfulness can help anchor you to the present moment. Meditation apps or guided sessions can be a starting point, and the Santa Barbara area has many experienced practitioners if you're interested in taking these practices to the next level.
Mindfulness and Meditation
Practicing mindfulness can help anchor you to the present moment. Meditation apps or guided sessions can be a starting point, and the Santa Barbara area has many experienced practitioners if you're interested in taking these practices to the next level.
Limit Screen Time
In our digital age, it's essential to take breaks from screens. Designate tech-free times, especially before bed, to help reduce the stimuli your mind has to process. You can start small, but try integrating the reading of physical books instead. Reading the news or watching videos on your phone might feel more engaging than the static nature of a book's page, but that's mostly due to habituation - your mind and your imagination are capable of just as much entertainment, if not more.
Limit Screen Time
In our digital age, it's essential to take breaks from screens. Designate tech-free times, especially before bed, to help reduce the stimuli your mind has to process. You can start small, but try integrating the reading of physical books instead. Reading the news or watching videos on your phone might feel more engaging than the static nature of a book's page, but that's mostly due to habituation - your mind and your imagination are capable of just as much entertainment, if not more.
If you have trouble disengaging from your phone, a surprisingly-effective tactic is switching your screen to grayscale mode. The colors are designed to be engaging and provide small dopamine hits - removing that stimuli can help break habitual patterns that keep you scrolling.
Continuous Learning
Engage your brain by learning something new. It could be a hobby, a course, or even something as old-school as putting together a puzzle - especially ones that, once completed, show scenery or images that are meaningful to you.
Continuous Learning
Engage your brain by learning something new. It could be a hobby, a course, or even something as old-school as putting together a puzzle - especially ones that, once completed, show scenery or images that are meaningful to you.
Social Self Care
Social Self Care
Connect with Loved Ones
Spend time with family and friends you truly trust - but never force it with those who you've just become accustomed to seeing regularly simply for habitual recreation if you don't honestly feel a connection with them. Social connections can boost feelings of happiness and decrease feelings of depression.
Connect with Loved Ones
Spend time with family and friends you truly trust - but never force it with those who you've just become accustomed to seeing regularly simply for habitual recreation if you don't honestly feel a connection with them. Social connections can boost feelings of happiness and decrease feelings of depression.
Find a Community that Resonates with You
Whether it's a traditional religious gathering, a yoga group, a meditation circle, a community team for a sport you enjoy, or even a "party" playing a Tabletop RPG (TTRPG), finding like-minded individuals you get to personally interact with can be of immense support on your journey to live the life you truly want to live.
Find a Community that Resonates with You
Whether it's a traditional religious gathering, a yoga group, a meditation circle, a community team for a sport you enjoy, or even a "party" playing a Tabletop RPG (TTRPG), finding like-minded individuals you get to personally interact with can be of immense support on your journey to live the life you truly want to live.
Set Healthy Boundaries
It's okay to say no to what doesn't feel right for you. Recognize what you can realistically handle and set boundaries to protect your emotional well-being, even at the risk of feeling like you might be abandoning your responsibilities or disrespecting your loved ones. As they say on every airplane flight, "put your own mask on first before helping others."
Spiritual Self CareSet Healthy Boundaries
It's okay to say no to what doesn't feel right for you. Recognize what you can realistically handle and set boundaries to protect your emotional well-being, even at the risk of feeling like you might be abandoning your responsibilities or disrespecting your loved ones. As they say on every airplane flight, "put your own mask on first before helping others."
Nature Walks
Connect with nature. A walk in the park, beach, or woods can be a spiritual experience. It's what we as humans evolved to do, and the less connected we are from engaging in these activities, it's no surprise that we might suffer from such activities lacking from our lives.
Nature Walks
Connect with nature. A walk in the park, beach, or woods can be a spiritual experience. It's what we as humans evolved to do, and the less connected we are from engaging in these activities, it's no surprise that we might suffer from such activities lacking from our lives.
Practice Gratitude
Take at least one moment each day (if not more) to think about what you're grateful for, even if you have to start with something as small as "I'm grateful for how soft this blanket is." Sticking to this practice can help shift your mindset from what's lacking or negative in your life to what's positive and worth experiencing.
Practice Gratitude
Take at least one moment each day (if not more) to think about what you're grateful for, even if you have to start with something as small as "I'm grateful for how soft this blanket is." Sticking to this practice can help shift your mindset from what's lacking or negative in your life to what's positive and worth experiencing.
Remember, Your Self Care Is Unique to You
Remember, Your Self Care Is Unique to You
What works for one person might not work for another. The key is to find what resonates with you and make it a part of your routine. At Sun Psychiatry, we're here to support you in every step of your mental health journey, and we deeply encourage you to seek out and explore the self care practices that feel right for you.
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