The Gentle Self-Care Guide
By Katie Salazar-Schuckman, Licensed Professional Counselor
I’m sure you’ve heard the term ‘self-care’ by now. It’s been a buzz word in the workplace for years and it pops up whenever we talk with our friends about being exhausted by life’s many demands. But why exactly is self-care so important?
Growing up, I was never taught about the practice of self-care. It’s not something people talked about. Little did I know that it would become one of the most important pieces of living a happy and healthy life as a busy, working adult.
Self-care looks different from person to person. For some it might look like going for a walk in nature after a hard day or maybe it means choosing to disengage from the negativity that surrounds our news cycles. Self-care can look like creating boundaries with others, asking for help when needed or spending your time engaging in activities that bring you joy or peace.
What’s important to keep in mind is that self-care can become a part of what you do in your everyday life. After all, these things help us to cope with the unwanted everyday stress that tends to sneak into our lives.
Self-care is not about doing things perfectly. It’s about giving yourself support, softness and space. And whatever form of self-care suits you, is perfectly okay. In fact, there are many categories of self-care that you use to help improve your feelings of anxiety or depression.
Simple Self-Care Strategies
Daily Basics
Drink lots of water: A hydrated body is a happy body.
Step outside and stop to smell the fresh air.
Take short breaks to calm down.
Journal for a few minutes to release thoughts or stress.
Emotional Self-Care
Ask yourself, what do I need at this exact moment right now?
Continue to notice your feelings and understand your feelings will come and go.
Give yourself permission to cry, rest and slow down when needed.
Take short breaks when emotions feel overwhelming.
Physical Self-Care
Ensure you are eating to fuel your body. Choose healthy foods to boost your mood.
Take a shower or a bath; warm water calms, cool water energizes.
Stretch! Your body will thank you.
Use soothing sounds or smells to help regulate your mood.
Prioritize sleep routines (same bedtime/wake time).
Pause to take a few slow, deep breaths.
Mental Self-Care
Choose to focus on one thing at a time; multitasking can overwhelm the brain.
Disengage from social media that stresses you out or gives you anxiety.
Practice grounding exercises (5-4-3-2-1 senses technique).
Break large tasks into small, manageable steps.
Give yourself permission to rest without guilt.
Soul and Heart Self-Care
Find an activity that makes you feel alive; music, reading, walking, etc.
Connect with someone that makes you laugh and feel warmth.
Talk to yourself with kindness. You are doing your best and you deserve gentleness too.
Say no without over-explaining
Communicate needs clearly and calmly
Step back from draining conversations when needed
Final Thoughts
Self-care is daily maintenance and it’s showing love toward yourself. You are doing better than you think, and you deserve care, every day.
Self-care isn’t selfish—it’s essential.
