Conference 2023

What is Self-care?

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Self-care refers to activities and practice that we can engage in on a regular base to reduce stress and maintain and enhance our short and longer-term health and well-being.  There are many dimensions to self-care including.

physical spiritual, psychological, emotional financial and environmental.

Self-Care Tips and Strategies

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• Get fresh air, make use of windows, and keep the curtains open in the day to let light in.  You could even start to grow plants on your windowsill (sweet peas are good).  If you have a garden, if you have a garden, go out in it and if you don’t you can go out for a walk, run, or cycle.

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• Avoid caffeine and alcohol:  Try not to have coffee or alcohol three hours before bed to help get a good night’s sleep.  Caffeine can also increase your heart rate, so should be avoided if you’re feeling anxious.

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• Breathe:  Breathe at a pace that feels comfortable and ensure you out-breaths are long and slow to help calm you and reduce anxiety.

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• Keep in touch:  Keep in touch with family and friends.  You can phone them or use video call apps like WhatsApp, Zoom, Facebook Messenger or Skype.

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• Do something you enjoy: When it all feels too much, do things that relaxes you.  Take a bath, try a new body lotion, light scented candles.

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• Sleep: If you have difficulty falling asleep, a regular bedtime routine will help you wind down and prepare for bed. Sleep at regular times this programmes the brain and internal body clock to get used to a set routine. Most adults need between 7 and 9 hours of sleep every night.  By working out what time you need to wake up, you can set a regular bedtime schedule. It is also important to try and wake up at the same time every day.  While it may seem like a good idea to try to catch up on sleep after a bad night, doing so on a regular basis can also disrupt your sleep routine. 

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• Make sure you wind down. Winding down is a critical stage in preparing for bed. There are lots of ways to relax:

 - A warm bath (not hot) will help your body reach a temperature that’s ideal for rest.

 - Writing “to do” list for the next day can organise your thoughts and clear your mind of any distractions.

 - Relaxation exercises, such as light stretches help to relax the muscles.  Do not exercise vigorously, as it will have the opposite effect.

 - Reading a book or listening to the radio relaxes the mind by distracting it.

 - Avoid using smartphones, tablets, or other electronic devices for an hour or so before you go to bed as the light from the screen on these devices may have a negative effect on your sleep.

• Spiritual self-care:  Spend time with God. Have significant periods of the day of prayer or meditation.  Fellowship with like-minded Christians. Find a new worship song.

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• Emotional self-care: Might include setting clear boundaries on your time and energy. Engage emotional boundaries within helping relationships, surrounding yourself with positive people and affirmative and inspiring messages.  Address any issues or problems so that they don’t build up. Give and receive love, kindness, and support.  Spend time with people you care about and who care about you.

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• Psychological self-care: Activities might include personal and professional development.  Give attention to things that are in your control (your sphere of influence).  Take time for personal reflection.  Notice your inner experiences, thoughts, and feelings.  Cultivate self-awareness through things such as journaling, getting feedback from others – places where you can grow, learn, and reflect.

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• Physical self-care: Involves ensuring an overall healthy lifestyle that includes eating health, drinking lot of water, and getting plenty of exercise. Consider decluttering your home and office so that you have a feeling of spaciousness and manageability.  Take time away from computers, TV, and your smartphone.  Enjoy moments to rest and replenish.​