The Science of Self-Care

By Laura Booiman, CBT Therapist

The Science of Self-Care

There is a lot of talk about self-care these days. When thinking of self-care, one might imagine bubble baths, facials and cozying up with your favourite book in front of a fire. However, the stereotypes that are often associated with self-care give this fundamentally important habit a bad rap. While self-care may sound like a luxury, recent scientific studies suggest that it is actually non-negotiable, if we are looking to live long and healthy lives.

Below we are going to outline some common myths around the practice of self-care, discuss what the most recent research tells us, and give you some easy, take-home examples that you can incorporate into your daily life.

Myths about Self-Care:

1. Self-care is selfish. A selfish individual is seen as someone who has a lack of consideration for others. However, practicing self-care allows us to show up for others, in addition to showing up for ourselves. Read an article by our Copy Writer Emory that elaborates on the idea the self-care is not gendered and is also essential for men.
2. Self-care takes too much time. Self-care does not have to be time-consuming. It can be a small addition to your daily routine, or something that you carve out time for in your schedule.
3. Self-care is only about physical health. Self-care is all encompassing, and is an important part of our overall health (i.e. mental, emotional and physical).
4. Self-care is for women. Self-care is not limited by your gender identity. Self-care is an essential part of maintaining our physical, mental and emotional health and the activities we choose to engage in to help us feel renewed, rejuvenated, and healthy are not gendered. Even bath bombs and facials are not gendered activities. 

What the Research Tells Us:

• While it seems that we are living in a perpetual state of stress right now (*cough*, thank you COVID-19), studies suggest self-care can help us to better self-regulate and control our emotions when we are faced with stressful situations.
• Self-care can help to boost our patience and efficiency, by not allowing stress to take over.
• Self-care has both short-term and long-term effects. Short-term benefits include increased mood, sleep, and productivity, while long-term benefits include lower blood pressure, increased happiness and a more balanced life.
• Self-care can have a huge impact on increasing our psychological energy. When feeling drained, science tells us one of the best ways to recharge if through self-care.

Practical Ways you can Practice Self-Care:

• Make sleep a priority. We recommend creating a sleep sanctuary and getting excited about your bedtime routine.
• Take a walk on your lunch break. Your cortisol levels will thank you!
• Write down personal/ professional development goals.
• Take care of your gut. Science says that gut health has a big impact on our psychological health – including our overall mood. To improve your gut health, we recommend eating a rainbow of fruits and vegetables.
• Carve out time to play your favourite sport. (Golf anyone?)
• Say “no” to people and situations that drain you.
• Cook your favourite meal.
• Dedicate some time for self-reflection.

Final Thoughts about The Science of Self-care

Remember, self-care doesn’t have to be perfect. As a clinician, I often tell my clients that it is not about the act itself, but setting the intention. If you slip up, be kind to yourself, and set the intention for self-care at a certain time of day that feels more manageable to you. If this blog resonated with you and you would like to speak with Laura or one of our associates for further support, please Contact Us.
 
Laura Booiman, MSc. (she/her/hers) is a CBT Therapist at Dr. Joti Samra, R.Psych. & Associates. Her clinical training focuses on providing evidence-based cognitive-behavioural treatments to a variety of client’s psychological health needs, including: generalized anxiety disorders; depression; navigating life transitions; and managing stress (generalized and school). Check out her full bio here.