Taking Care of Ourselves by Cultivating Awareness; Going Beyond Self Care
How to care for yourself
As Mental Health Awareness month wraps up, it is a good time to reflect on the importance of taking care of ourselves by cultivating awareness of our inner lives. Our own mental health depends on so many factors, like our culture, our bodies, our relationship with others, our environment, our obligations, our economic system, our beliefs, our upbringing, events in our lives, and our neurobiology. With all of these forces exerting themselves on us, it is very easy to lose sight of ourselves and what matters to us. When we slow down, we are able to make the time and space to pay attention to ourselves and learn about what we need to feel joyful, vibrant, and peaceful. (saic.edu) (Hoffman)
Slowing down can be very difficult in our society which celebrates “busyness”. People believe that being busy shows that they are a hard and diligent worker, and therefore someone who is worthy of praise. The downside of busyness is that it distracts us from paying attention to what is happening in our own mind, and what is happening around us. Cultivating awareness can be very difficult because we have to spend our time on ourselves which can feel like we are ignoring other important responsibilities. However, the benefits to cultivating awareness are manifold.
When we pay attention to ourselves by engaging in non-productive activities, we learn about what makes us feel at ease, alive, and whole. We tap into the fun and playfulness of life that keeps us curious and connected to ourselves and others. We learn about what makes us happy and what really matters to us. Often when we are able to “clear our minds” of the busyness of life, we are able to gain insights into things that we never even considered. Some examples of activities you can try to help cultivating awareness include,
Going on a nature walk without headphones. Notice how you feel grounded as your feet walk the ground. Notice the changing conditions of the natural world and what feelings this brings up in you. Notice your thoughts and the things that you are telling yourself. Notice the information that all of your senses are taking in. Notice the ever present changing sensations of your breathing.
Creating something new in the world. This could be playing music, crafting, singing, building, dancing, writing, or anything you like. Creating is a universal human endeavor, we love to make things and express ourselves through art. Once you allow yourself the space to create, you will learn things about yourself and the creative process which is very fulfilling.
Spending time with other people. Humans are social creatures, and being with others is important for our survival. Even if you have a hard time with social interactions, you can be generous with someone, you can ask for help from someone, you can smile at someone. These acts bring you closer to others in small but important ways. Just giving and receiving kindness with other people can have significant benefits to you.
Thinking about your thoughts. This may be the most important and most difficult task of cultivating awareness. You may notice negative thoughts that you don’t like to think about. Instead of ignoring them, practice hearing them and wondering with compassion where they come from. Try writing down or thinking positive affirmations for yourself. Remind yourself that you are your own best friend and lovingly encourage yourself to continue to grow and explore what’s coming up in your mind.
Taking care of your body. In the busyness of life, it’s easy to ignore the needs of our bodies. This means allowing yourself to get good quality sleep, eating foods that you know are good for you, and making time to move your body. When you exercise, pay attention to how your body is responding and try exercising in a way that feels good to you, without focusing on reps and gains.
Doing nothing. Making time for relaxation or even boredom is when we are at our least busy, which means it can be the most challenging. You may find that even just waiting without any screens to distract you can feel very difficult. But these are the times when our brains can rest and then inspiration can come in. Finding a simple and relaxing activity such as laying in a hammock can be very calming and rewarding if we let it.
Taking care of ourselves means going beyond the typical view of “self care”. It is when we pay attention to ourselves by slowing down that we learn what needs to be taken care of. Cultivating awareness of ourselves is what keeps us feeling fulfilled because we can get in touch with what really matters to us.
-Melanie Fossinger, NP
Citations:
Radical Self Care: https://libraryguides.saic.edu/learn_unlearn/wellness5
Hofmann SG, Gómez AF. Mindfulness-Based Interventions for Anxiety and Depression. Psychiatr Clin North Am. 2017 Dec;40(4):739-749. doi: 10.1016/j.psc.2017.08.008. Epub 2017 Sep 18. PMID: 29080597; PMCID: PMC5679245.
