As you balance work, family, and numerous responsibilities, don’t overlook your own needs. Self-care is all about recognising that you deserve the same compassion and attention you extend to your family members and loved ones. Focusing on self-care means committing to your own happiness and health. When you care for yourself, you are better equipped to handle life’s challenges, support others, and find joy and fulfillment in your daily activities. If you neglect self-care, your mental and physical health will take a hit. You may not always know when you need self-care. On the occasion of International Self-Care Day, which falls on July 24, know the signs you need self-care.

What is self-care?

Self-care is the practice of actively protecting and improving your own well-being as well as happiness. It’s about recognising your needs and making the effort to meet them, shares psychologist Dr Rituparna Ghosh. It can be as simple as taking a few minutes to breathe deeply or as involved as seeking therapy to work on your deeper issues. Essentially, self-care is the loving action you take towards yourself to maintain and enhance your physical, mental, and emotional health. During a 2018 study published in the BMC Medical Education journal, it was found that people who engaged in self-care reported less stress and better quality of life.

What are the signs you need self-care?

Self-care is vital because it is the foundation of your well-being. Without it, you risk burnout, and a decline in your mental and physical health, says the expert. Here are some signs that indicate you need to focus on self-care:

1. Constant fatigue

Feeling tired all the time even after sleeping for seven to eight hours? It can be a sign you are not giving yourself the rest and relaxation you need. If you get too exhausted, you will have trouble managing your daily affairs.

2. Irritability

Getting irritated once in a while is pretty common. But if you find yourself snapping at your loved ones or feeling unusually irritated, it could be a sign of emotional exhaustion, which means feeling emotionally worn out and drained.

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3. Lack of concentration

You may not always concentrate on each and everything you do. But you do need to concentrate at work. Struggling to focus or make decisions can indicate that your mind is overwhelmed and needs a break.

4. Changes in appetite

Not everyone is a foodie, but we all have our own eating habits. But some people start overeating or lose interest in food, even if it is their favourite. This may be a physical manifestation of stress and emotional imbalance, says the expert.

5. Withdrawal from social interactions

Alone time can be good for you. But if you are avoiding friends and family all the time, and not engaging in social interactions, it might be because you are emotionally drained and in need of personal time to recharge.

6. Feeling overwhelmed

Whether it is work or home, you have to make sure your tasks are completed on time. But a constant sense of being overwhelmed by daily tasks can be a sign that you need to take a step back and prioritise self-care.

7. Physical symptoms

Poor self-care is not just tied to your mind, but body too. Unexplained body aches, headaches, or stomach issues can be linked to stress and the need for self-care, says Dr Ghosh.

8. Negative thoughts

If you spot a pattern of negative thoughts about yourself, it is crucial to focus on self-care. This will help to rebuild a positive image about yourself and ultimately, improve your mental health.

How to start a self-care routine?

Starting a self-care routine for physical, mental, and emotional health is a deeply personal journey that begins with recognising your own needs.

1. Physical health

For physical health, start with small, manageable steps. This might include incorporating a short daily walk into your routine, enjoying the fresh air and the rhythm of your footsteps. Eating nutritious foods can become a mindful practice, where you take time to appreciate the colours, textures, and flavours that nourish your body. Prioritising sleep is another crucial element. Think of it as a gift you give yourself each night, allowing your body to rest and rejuvenate.

2. Mental health

Mental health requires activities that stimulate and calm your mind. Mindfulness meditation is a powerful tool, offering a few moments each day to sit quietly with your thoughts, observing them without judgment. Journaling can also be therapeutic, as it can provide a safe space to explore your feelings and reflect on your experiences. Engaging in hobbies that spark joy and creativity, whether it’s painting, reading, or solving puzzles, can invigorate your mind and provide a sense of accomplishment, says the expert.

3. Emotional health

This often involves cultivating self-compassion and connection. Try to speak to yourself with kindness, as you would with a close friend or family member. This might mean acknowledging your feelings without criticism and allowing yourself to feel vulnerable. Connecting with loved ones, sharing your thoughts, and listening to theirs can create a supportive network that can boost your emotional resilience.

Just start small and be consistent then gradually build a routine that feels nurturing and sustainable, one that easily fits into your daily life.

Why is it difficult to stick to a self-care routine?

Sticking to a self-care routine can be tough due to busy schedules, pressure from people and sometimes, also the misconception that self-care is selfish, says the expert. To make it work, it’s important to shift your mindset and view self-care as a non-negotiable part of your daily life. Set realistic goals and remind yourself that even small acts of self-care are valuable. Integrate self-care into your existing routine, like turning off your phone while eating or taking five minutes to breathe deeply before going off to sleep.

Self-care is not a one-time task, but a continuous practice of showing love and respect to yourself. It is a unique and evolving practice that honours your individuality and fosters holistic well-being.