Level Up Your Self Care Routine With These 5 Tips
Written by Dr. Miranda Robles, Doctor of Physical Therapy
Owner of Wildflower Physical Therapy & Wellness, LLC. inside of Invoke Studio, Downtown Indianapolis
https://www.instagram.com/dr.mirandaroblesdpt/
miranda@wildflowerptandwellness.com
www.wildflowerptandwellness.com
Have you ever wondered if you are doing enough to take care of yourself? If you immediately said no, don’t worry, you are not alone!
Most people are not taking care of themselves nearly as much as they take care of others. Have you ever heard of the saying, “You can’t pour from an empty cup”?? Sometimes it is easy to get into the routine of life, where we constantly push and give without prioritizing our own self care.
It is time to start filling your own cup first before you give yourself to others, you will feel so much better when you do! Today we are going to talk about the top 5 ways you can level up your self care routine to make you a healthier, happier person.
1. Move Your Body Daily
Ok I had to put this one first since I am a Doctor of Physical Therapy and helping people move better is my job. I am a firm believer in the power of exercise not only for improving physical health, but for improving mental health too!
Exercise has been shown to reduce detrimental illnesses like heart disease, high blood pressure, high cholesterol, cancer and diabetes just to name a few. Not only will you live a healthier life, but you will live a longer life too! Who doesn’t want that?!
Ok so what about the benefits of exercise on mental health?? Exercise has been proven to reduce the burden of mental health issues by as high as 43%. Those who exercised for an average of 45 minutes/day for 3-5 days per week had 43% fewer days of poor mental health than those who did not exercise (measured monthly).
This is amazing!! But why is it that this happens? One of the biggest things that happens in the brain with exercise is the release of endorphins or “happy hormones”. These happy hormones create a feeling of “euphoria” which results in better mood regulation.
Exercise also results in the release of something called endogenous opioids which is basically like a natural pain killer inside the body. Less pain and better mood?! Yep I’ll take it!!
So how much exercise should you be getting?? It's recommended to get at least 150 minutes of moderate-intensity aerobic exercise each week, or 75 minutes of vigorous-intensity aerobic exercise. Additionally, it's recommended to do strength training exercises at least twice a week. The more exercise you get, the more benefits you will gain!
An example of a weekly exercise schedule that would meet the aerobic requirements would be a brisk 30 minute walk with a friend 5 times per week (hot girl walk anyone?!!), a tough exercise class 2-3 times per week, going for a long hike twice per week... the options are ENDLESS! The main goal is to keep your body moving intentionally every week to reap the immense benefits.
Ok now that we have touched on my favorite way to take care of yourself, let’s chat about some of the other very important things to incorporate into your self-care routine.
2. Go to Therapy
I have been going to therapy for about 2 years since the passing of my Dad in 2020. It has been instrumental in developing the skills and putting in the work in order to heal my brain and process through my grief and trauma.
Even if you haven’t gone through something as catastrophic as the loss of a loved one, you can still benefit tremendously from talking to a mental health professional about your specific problems, worries, goals and to get the support you need.
Therapy has allowed me to have an outlet to talk through my worries, fears, loss, conflicts in relationships, struggles with self esteem and motivation, and I always feel relief after. I’m not going to lie to you, therapy isn’t all butterflies and rainbows, it is hard work! But like anything that is hard, it is also very rewarding.
3. Practice Gratitude
Gratitude is a practice where you focus on the things in your life that you are grateful for. You can get a new journal and write down 1 thing you are grateful for every morning when you wake up or at the end of each day. Here are some examples:
I am grateful for my home that keeps me warm and safe.
I am grateful for a weekend spent with friends.
I am grateful for my partner cooking me dinner tonight.
Daily gratitude practice has been shown to improve psychological well-being and it is easy and accessible to everyone!
4. Make Meaningful Connections
How many meaningful connections do you have? Take into account your partner, family, friends, co-workers, etc. and narrow down who your people truly are. Make the effort to call them, spend time with them, truly be present without the distractions from phones, screens, etc. And if you are in a time of need, lean on them!! Having a support system can be crucial in improving your overall mental health and can drastically improve your experience when life gets tough. Sometimes taking care of ourselves can look like letting others help take care of us.
5. Meditate Daily
Meditation is a technique that involves training the mind to focus on the present moment, often through the use of breathing exercises, visualization, or guided imagery. It has been practiced for thousands of years and is commonly associated with spiritual or religious traditions, but it has also been studied extensively for its benefits to mental health! Some of these mental health benefits include reduced stress levels, improved emotional regulation, improved self-awareness and positive thinking, improved sleep and it can even reduce the effects of PTSD, depression, and anxiety disorders.
Thank you for reading! I hope you found this post helpful. If you have any questions or comments, feel free to leave them below!!
About the Author:
Dr. Miranda Robles PT, DPT is a Physical Therapist and owner of Wildflower Physical Therapy & Wellness here in Indianapolis. Her practice specializes in treating chronic pain and has an emphasis on mental health and self-care to enhance wellbeing.
Thank you to Shay for the opportunity to share my thoughts on the importance of self care and exercise for living our best lives!