How many times have you heard the importance of self-care? Probably a lot. Probably so much you are tired of hearing the term "self-care."
So, what does it mean exactly?
Self-Care: the practice of taking action to preserve or improve one's own health.
When most people think of self-care, they imagine going to get a massage, a tropical vacation, or some other expensive type of activity.
Don't get me wrong, those things are great! However, if the only time you engage in self-care is when you have extra money lying around then you might be needing more coping skills to deal with stress.
Some self-care activities can be the same as your favorite coping skills.
The biggest difference is the current state of your mental health when you apply them.
If self-care is taking actions to preserve one's health, then what is a coping skill?
Coping: defined as the thoughts and behaviors implemented to manage internal and external stressful situations.
Let me explain this a little bit differently..
Imagine a cup OR maybe your favorite emotional support water bottle.
When you implement self- care activities (i.e. reading a book, listening to music, taking a nice bath/shower, talking to a friend/loved one, going for a walk, exercising, etc) you are adding water to your cup. Let's say 1 cup at a time.
With some consistency and effort, your cup may start to overflow in the best way.
Then when a stressor happens like being late for work and getting in trouble, an argument with your partner, or failing a test, life starts to deplete your water at maybe 1/2 a cup at a time. Hopefully, you will still have some left over.
If not, that is when coping skills may come in to play!
Let's say you've been slacking at the self-care and prioritizing yourself. I mean it happens, right?
So, your cup is fully depleted and those stressors start piling on. You start to get overwhelmed, angry, frustrated, etc. and on the verge of a "mental breakdown."
Coping skills are what are needed to manage your emotional responses to these stressors.
To re-cap, self-care is proactive and coping skills are more reactive.
You may be like "this is great and all, but what if I have no clue what my self-care OR coping skills should be?"
You are in luck! Below you can find some examples of self-care activities and/or coping skills, but ultimately you will figure out what works the best for you!
Physical Self-Care Examples:
Eat a healthy meal
Engage in exercise
Go for a walk
Drink water
Practice good sleep hygiene (click here for more information)
Have a cup of tea
Sit in the sunlight
Take a shower or bath
Mental Self-Care Examples:
Practice mindfulness
Take a break
Play video games
Listen to music
Read a book
Listen to a podcast
Reflect on things you are grateful for
Spiritual/Social Self-Care Examples:
Pray
Call/text a friend
Connect with nature
Meditate
Engage in self-reflection
Emotional Coping Skills:
Allowing yourself to cry
Feel and express your feelings in a healthy manner ex: journaling, drawing, painting, talking to a trusted friend/loved one, etc.
Find things that make you laugh or feel joy
Listen to music
Take a moment to express gratitude
Engage in mindfulness activities
Physical Coping Skills:
Cook your favorite dish or meal
Go on a walk
Exercise or do some stretching
Drink more water
Get a massage
Dance
Go to bed early, take a nap or sleep
Social Coping Skills:
Ask for help
Call a trusted friend or family member
Spend time with your pet/animal
Go visit with a friend
Facetime or video call with someone you enjoy
Spend quality time with your children
This was written by Kendal Gerrity, M.S. She is a Licensed Marriage and Family Therapist and owner of Metamorphosis Therapeutic Counseling, LLC. She offers individual, family, and group counseling. Contact her today for a free phone consultation.
(256) 631-7898 E-mail: mtc@kendalgerrity.com
Kendal Gerrity, LMFT is not a medical doctor and you should seek medical advice from your doctor to better understand your diet and exercise choices.
*Information involved in this blog was pulled from The University of Toledo and research articles from the U.S. National Library of Medicine.
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