It’s self-care week, so as we approach Christmas, which can become an overwhelming time of year for many, I wanted to offer some advice on what self-care means and how it can be realistically incorporated into our lives. 

Self-care is the practice of nurturing your physical, mental, emotional, and spiritual well-being to support overall health and wellness. At its core, Integrative Healthcare encourages the body’s natural healing mechanisms through balanced self-care lifestyle practices looking after our nutrition, mindful movement and sleep. 

Good nutrition, for example, should be looked at not only for the effect we know it has on our physical health, but also for the impact a healthy diet can have on mental health and energy levels. We know now there is a physical and chemical link between our digestive system and our nervous system – many mental health issues can be directly linked or connected to issues within our gut so maintaining good nutrition and being aware of what we put into our bodies, is a crucial starting point.

Physical movement, too, is a key pillar of integrative self-care. Approaches like yoga, tai chi, and qigong go beyond traditional exercise to engage both the body and mind. These practices improve flexibility and strength of the body while encouraging mindfulness, which can help with our mental health.

But perhaps one of the easiest and most underrated forms of self-care comes in the form of connection – to others and to oneself. This can be achieved through many different ways. Here are a few self-care techniques to encourage connection, spanning from the everyday to the more unusual:

1. Mindful Breathing

Practicing breathing may sound laughable, after all breathing is a reflex that we do from birth and is part of our autonomic nervous system. But learning to breath correctly and mindfully, is a simple self-care technique that can be done anytime, anywhere. Focusing on slow, deep breaths for just a few minutes can help reduce stress, lower blood pressure, and enhance focus. Techniques like “box breathing” (inhaling, holding, exhaling, and pausing for four counts each) are particularly effective for calming the nervous system and easing anxiety.

3. Digital Detox

Taking a break from screens, even if it’s just for a day or a few hours, can significantly reduce stress, improve focus and bring our connection back to ourselves. Constant notifications and information overload can be mentally exhausting and contribute to feelings of overwhelm as well as negatively affecting our sleep! So setting aside scheduled screen-free time every day or creating areas of your home which are ‘phone-free’ is a positive way to ensure you are actually having a break from the digital world and use this time to instead invest in another self-care technique. If you find this difficult, try to use your phone with purpose and consider the reason why you want to use it before you do.

Many people know I am a big fan of getting outside in nature and I spend a lot of time either in my garden or at my allotment which I find hugely beneficial. Spending time outdoors has proven mental and physical health benefits as not only can it provide a mental break, research has shown it actually helps to lower cortisol (our stress hormone) levels. Regular walks in nature, known as “forest bathing” is a vital part of preventative healthcare in Japan. Studies have shown it can improve your mood, focus, and stress levels.

Engaging in creative hobbies like painting, writing, playing music or even puzzles is something I recommend for everyone, as not only do these activities stimulate the left side of our brain, they are also linked to reducing stress and expressing our emotions. But hobbies can also include things like gardening, volunteering, knitting – anything which promotes creativity and cognitive stimulation in your brain will undoubtedly increase your mental health and wellbeing.

6. Social connection

Arguably the most invaluable tool for self-care but one I would urge people to practice the most. Sometimes when we think about self-care, a long bath or reading a book might come to mind but sometimes these acts of solitude might be the last thing we actually need. Humans are intrinsically social beings, and our modern lives mean that whilst we are around others often, sometimes there is very little connection there. Lack of social engagement and connection is the single biggest risk factor for many diseases such as heart disease, diabetes, depression, hypertension and premature death. We all need more connection in our lives, so prioritise calling an old friend, seeing someone for dinner or spending quality time with a loved one.

At the very least light a scented candle to bring the light into the darkness and bring the scent of soothing essential oils to help us rest into winter.