Written by: Maria-Stella Contera, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
In this transformative article, we unveil the key to guilt-free well-being, demystifying the path to improved health. Our carefully curated guide equips you with practical, no-nonsense techniques to recharge your mind, body, and soul. No more excuses – just simple, sustainable and actionable steps to a vibrant, thriving version of yourself that you deserve. Read on and embrace the value of self-care for a happier, healthier life.
Why do women find practicing self-care difficult? Yet we would jump at the chance to encourage our family, friends and colleagues to live at their happiest and healthiest. Why is it hard to follow our own advice? When it comes to busy working women, we are often extremely selfless, and put everyone else’s needs before our own. We are built to be the carer, the protector, the nurturer and we thrive on this for others but often not great when it comes to doing the same for ourselves. Aside from that, we also tend to feel guilty if we put ourselves or our own needs before everyone and everything around us. And if it's not guilt it's time and if it's not time it's energy. So how do we navigate through the many blockers that put our own self-care at the bottom of our priorities or to-do lists?
Looking after yourself shouldn’t be a task or another pressure in your already hectic life. The key is finding something simple and sustainable that you enjoy. Self-care isn’t always about candle-lit baths, massages and yoga. Don’t get me wrong, for some it is, but for others, enjoyable self-care looks completely different. How some choose to absorb themselves in self-care or to feel relaxed could be anything but peaceful or calm. For example, listening to music on high volume gets them pumped, energized and in a state of happiness that they want to dance around the living room floor while preparing the night’s dinner (this works for me!). For others, it could be baking a cake and spending their patience and time decorating it to be a masterpiece worthy of winning the next bake-off competition. Perhaps it is as simple as a walk along the beach, grabbing a coffee from your favourite café, or finally start reading that novel that has been left unopened on your bedside table for the past two years. Whatever it is, let it be YOUR self-care practice!
However, you may be stuck, needing inspiration, wanting simple and practical self-care ideas for a busy, exhausted working woman wanting to start self-care. Perhaps you’re wondering how to start planning time for yourself without the feeling of guilt kicking in. Mindset plays a big part in this. Look no further! Self-care should never feel like another task on your long to-do list. It should be made to feel like something you routinely do, like brushing your teeth. Self-care care when it is made to feel like another task in your hectic day or is making you get a severe case of guilt, means your mind hasn’t been set to think of your well-being as a necessity.
There are many reasons why this is the case and the reasons vary between us all, depending on how we envisage self-care and our wellbeing to be on our list of priorities. In the hustle and bustle of our daily lives, it's all too easy to neglect our well-being. We often prioritize work, family, and countless responsibilities, leaving little time for self-care. However, it's crucial to remember that self-care isn't selfish; it's an essential foundation for a healthy, balanced life.
To help you embark on a journey of self-care that's simple, sustainable, and guilt-free, I've curated six easy self-care steps to boost your health and well-being. These steps are intended to get you started on your well-being journey, so they don’t require a lot of your time. This means your self-care doesn’t end up feeling like another task to fit into your hectic schedule. It won’t add more pressure to your crazy busy day and it won't make you feel guilty for taking time away from your regular commitments and responsibilities.
1. Morning mindfulness: Start your day right
Begin your day with a sense of calm and clarity by dedicating a few minutes to morning mindfulness meditation. Find a quiet spot, inside or outside, get comfortable (albeit sitting, standing or lying down), close your eyes, and focus on your breath. This practice helps centre your mind and set a positive tone for the day ahead. Just a few minutes of mindfulness can make a difference.
2. Daily self-care checklist: Keep it simple
Create a simple daily self-care checklist that suits your needs. Include easy-to-follow tasks like drinking enough water, taking short breaks to stretch, and setting aside a few minutes for deep breathing exercises. Having a checklist keeps self-care manageable and ensures you prioritize it amid your busy schedule. I've created my checklist and set it as my phone's screensaver to guarantee that I consistently allocate time for my health and well-being. This way, I can monitor my progress every time I access my phone.
3. Mindful movement at work: Wellness at your workstation
When your workday is in full swing, take mindful movement breaks. Stand up, stretch your body, and take a short walk if possible. These breaks not only relieve physical tension but also refresh your mind, enhancing your productivity and overall well-being. It's essential that when you're in artificial light and air for a big part of your day, you take just a few minutes to step outside in what mother nature provided us with, fresh air and natural light.
4. Self-care journaling: Reflect and reconnect
Allocate a few minutes each evening to self-care journaling. Reflect on your day, jot down your thoughts, and express gratitude for the positive moments. This practice helps you gain clarity, release stress, and stay connected to your emotions and desires.
5. Nourish your body with nutrition: Eat well, feel well
Prioritise balanced nutrition as a form of self-care. Plan your meals with wholesome ingredients, ensuring you get the essential nutrients your body needs. By nourishing your body, you'll have more energy, a better mood, and enhanced overall health. Meal planning doesn’t need to take up a lot of your time, neither does the preparation of your meals. Thousands of nutritious meals are simple, delicious and take less than 30 minutes to prepare (and all at your fingertips)!
6. Bedtime self-care rituals: A night of restful sleep
Create a bedtime self-care routine that promotes restful sleep. Turn off screens, dim the lights, and engage in calming activities like reading or gentle stretching. A good night's sleep is the foundation of self-care. It gets you refreshed and ready to tackle the next day. Now this can be difficult when your habit is to look at your phone in bed before you fall asleep. Avoid promising yourself you will only have a few minutes to check social media and emails. Warning! This is likely to extend into hours leaving you with much less time to get a good night’s sleep than you had intended. Set an alarm that tells you to put your phone down or turn on the Do Not Disturb function. If you must use the phone, use it to play relaxing bedtime music to help you relax and unwind into sleep.
Incorporating these six simple, sustainable and guilt-free self-care steps into your daily routine can significantly improve your health and well-being. Remember, self-care isn't a luxury; it's a necessity. By making these practices, or any other form of self-care, a part of your life, you'll not only feel better but also be better equipped to handle life's challenges with grace and resilience. Start small, stay consistent, have fun with it and watch your self-care efforts blossom into a healthier and happier you.
If you want support to work on your holistic health and improve your overall well-being, book your complimentary session with me now. Let’s chat about how we can make it happen despite thinking you don’t have the time, energy or self-belief to start living at your healthiest and personal best!
“Don’t just be, be well” Maria-Stella.
Maria-Stella Contera, Executive Contributor Brainz Magazine
Maria-Stella is a passionate advocate for women's health and well-being, who embarked on a transformative journey from corporate burnout to becoming a beacon of empowerment and education. With a profound understanding of the challenges women face in maintaining their wellbeing and a healthy lifestyle whilst juggling multiple responsibilities, Maria-Stella offers a unique and proven strategy for the prevention and management of burnout. Maria-Stella's resolute mission is clear: to empower and educate women to be in control of their health and wellbeing so they live life at their healthiest and personal best. She does this without adding extra pressures into their busy life and without feeling guilty.
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