The Best Self-Care Ideas to Try When You Need to Recharge
Make time for these restorative activities in your day.
Most people are feeling stressed. According to polling from the American Psychological Association, majorities of Americans are stressed about things including work, the economy, and even the future of the nation. When it all starts to feel overwhelming, these self-care activities can help you recharge and reset.
Many people feel as though they don’t have time for self-care. But according to experts, taking care of yourself is an important part of being able to show up for your friends, family, and community. Self-care is also critical to avoiding burnout at work.
If you’ve heard the words “self-care,” but don’t quite know what that means in practice, you’re not alone. “What you're looking for in a self-care routine is a feeling of rejuvenation during or after the activity you choose, says Debra Kissen, Ph.D., MHSA, a psychologist and CEO and Clinical Director of the Light on Anxiety Center CBT Treatment Center. "It should be charging your battery in some way, versus depleting it."
Self-care can look different for everyone. It might be journaling, a lunchtime walk, or setting aside time to get your home organized. Ahead, experts share the self-care activities to add to your routine when it’s time to recharge.
Hug it out.
Recent research has shown that physical touch—that means hugs, handshakes, and massage—can improve well-being and lessen pain, depression, and anxiety. It also lowers levels of the stress hormone cortisol. So give and receive hugs galore—they're good for you!
Drink up, but make it cucumber water.
Your body needs fluids to maintain proper functioning, and you can amp up hydration and give your boring glass of H20 a refreshing hint of flavor by adding thinly sliced cucumbers. Not only is this veggie made up of 95% water and rich in electrolytes, it instantly transforms a glass of water into a spa-like treat.
Count your blessings (literally).
Being grateful is good for you. Science shows that it can boost happiness and positive emotions, for starters, and people who acknowledge and express gratitude in their daily lives may also sleep better and have lower levels of depression and anxiety. A recent study found that writing down what you’re grateful for can help reduce stress. Gratitude journaling can work wonders.
Phone (or text) a friend.
Connecting with a friend when you're feeling lonely or sad can work mood-lifting miracles. "Feeling connected to others is healthy for everyone," says Kissen. When it's just you (say, working alone all day, or simply feeling alone) your mind settles on what's not going right or what you have to get done.
"Your car payment and worries about work the next day take up so much of your field of vision," she says. "Connecting to someone or something beyond yourself, it doesn't feel like such a big thing. It is very healing." And if you're not feeling chatty or you find it stressful to reach out, attending a meditation class or working in a café puts you near other folks without all the pressure. "That way you put yourself around people but don't feel like you have to be 'on'" says Kissen.
Read a self-help book.
Reading is a great way to slow down, relax, and refocus. Try an inspirational or self-help book—like You've Been VALidated: A Playbook for Confidence and Connection by media personality Valerie Greenberg—to double the wellbeing benefits. Beyond the boost to your attention span that reading offers, improving your confidence will improve your life!
Make something with your hands.
Studies have shown that working with your hands and making some kind of art, whether it’s drawing, making pottery, crafting something, or creating or painting furniture can help reduce anxiety. Turns out that the process of being creative and making something decreases the stress hormone cortisol and promotes a feeling of calm. Plus, it’s just so satisfying!
End your shower with an invigorating blast.
After you’ve scrubbed with warm water, switch to cold for 30 seconds. You’ll get a big burst of energy as your body tries to conserve heat and kicks your circulation into gear. Bonus: A 2007 study found that icy temps help release endorphins, which could have an antidepressant effect.
Do some yoga stretching.
Stretching relaxes and loosens the body, of course, but there’s also evidence that it can ease your mind. One controlled trial showed that just 10 minutes of stretching in a slow and mindful way can help reduce anxiety. So, take a few minutes to do some downward-facing dog poses and sun salutations, stretch your back, your shoulders, arms and legs, breathe in and out deeply, and feel the de-stressing begin.
Pamper your feet.
Doing a pedicure is so much more than just painting your nails. You'll also work to remove calluses and help make your feet feel baby soft.
Work to exfoliate the tough, dry skin on your feet by opting for a foot mask before you take care of cuticles and nails. Our beauty pros always reach for Aveeno's foot mask made with shea butter, making it easier to file away rough dead skin when you buff your feet afterward.
Make a DIY a humidifier.
A humidifier adds moisture to dry, heated indoor air in the wintertime and helps with health issues from dry skin and psoriasis to respiratory problems and even snoring. You can buy one, or simply make a humidifier by filling a heat-safe bowl with water (maybe add a few drops of essential oil for spa-like vibe) and placing it on top of a radiator or heating floor grate. When the heat cranks on, the evaporation begins and adds water vapor to the air.
Pamper yourself.
Who doesn’t love a good face mask? It’s the perfect excuse to chill (and take funny selfies). We love Mary Kay’s Clear Proof Deep Cleansing Charcoal Mask. It’s formulated with charcoal and clay to cleanse and unclog pores, so skin looks fresh and clear. Dry skin? Try dermatologist favorite SkinCeuticals Hydrating B5 Mask.
Play your fav song.
Energizing music can make you feel more alert and focused. The bottom line: Listening to something you love can help distract your brain from whatever you are anxious about and just make you happy.
Cultivate a positive attitude.
Research shows that people who have a hopeful viewpoint tend to have healthier mental and physical health and can even live longer, happier lives. Multiple studies have found that positive thinking is associated with lower blood pressure and a lower risk of heart disease. Optimism is also linked to better diet and exercise habits. To cultivate a sunnier attitude, start by mindfully focusing on positive moments — it could be a delicious cup of coffee or a fun conversation with friends.
Lift weights while you watch TV.
Buy a set of light dumbbells (3 to 8 lbs), and while you watch TV, do moves like bicep curls and lunges. (Weight training improves bone density, muscle mass, and balance - plus it gives you something to do during commercials on your fav streamer.)
If you don’t have weights in your home, drop into a plank and hold it. Start by setting yourself up as if you’re going to do a push-up: Plant your shoulders over your hands, engage your core and your glutes as you keep your body in a straight line and hold for as long as you can.
Don't check your phone right when you wake up.
Resist the urge to look at your device first thing when you wake up. Instead, take time to set your intentions for the day.
If you use your phone for a morning wake-up, it can be almost impossible not to check the news or weather after hitting Snooze. Get an old-school low-tech alarm clock so you can leave your cell in another room or a bedside drawer while you sleep.
Take a lunchtime stroll.
Research shows that 15 minutes of walking can potentially boost concentration and energy throughout the workday. It’s also a long-term boon: In a recent study, older adults with mild cognitive impairment who completed a regimen of moderate-intensity treadmill walking performed significantly better on cognitive tests than before they started working out. MRI scans suggest that exercise may regulate blood flow to the portions of the brain that are associated with memory, cognition and language/speech processing.
Embrace JOMO (the joy of missing out).
Always agreeing to post-work cocktails or dinners can leave you (and your finances) stretched thin. Once in a while, it's so empowering to simply cancel something!
Especially if you tend to over-schedule your time, take a look at your calendar and find one thing you can truly skip, like a social event you’re not psyched about or a Zoom meeting that doesn’t need your input. Bow out politely and replace it with…nothing. “Your body needs rest, and giving yourself permission to do nothing recharges your battery,” says Asha Tarry, L.M.S.W.
Exercise your feet.
No one is happy when their feet hurt. Loosen yours up by doing these two stretches as soon as you wake up, suggests New York City podiatrist and foot surgeon Brad Schaeffer, D.P.M., star of My Feet Are Killing Me on TLC. “Lie in bed and spell out the ABC’s with your feet to get the blood pumping,” he says. Next, lean against a wall and do four reps of a calf stretch, holding for 10 seconds each time to stretch from your plantar fascia all the way up to your Achilles tendon and calf.
Take time to zone out.
Need permission to just turn your brain off with a movie or series? Here it is. "Taking your attention and putting it on something else, versus thinking about all the things that are going on in your life is a nice pause," says Kissen.
No, you don't want to get sucked into episode after episode (being sedentary as a way of life is the opposite of self-care) but getting caught up in a narrative can give the busy brain a break. "Those things will still be there, but you'll have a reboot, so when you go back to them, you'll have a different perspective."
Stash the cookie jar.
And set out a giant fruit bowl instead — you’ll be more likely to reach for an apple or a banana. There really is something to the old adage “Out of sight, out of mind,” according to Dawn Jackson Blatner, R.D.N., author of The Superfood Swap. In your pantry, move healthy staples like quinoa, nuts, and canned beans to the front of shelves at eye level and put processed foods on a high shelf.
The Right Order to Floss and Brush Your Teeth
9 Morning Habits Doctors Recommend for Health
28 Self-Care Gifts for Wellness and Relaxation
The Best Wellness Journals
