Dr Sarah Valentine on The Different Types of Self-Care: Finding What Works for You

When people hear the term “self-care”, images of bubble baths, spa days, or maybe even a yoga session might pop into their heads. While those can certainly be a part of self-care, the concept goes much deeper and encompasses a wide range of practices aimed at maintaining and improving all aspects of your well-being. As a psychologist, I often stress the importance of understanding that self-care isn’t just about pampering yourself—it’s about taking intentional steps to care for all aspects of your health.

Self-care is unique to everyone. What works for one person might not work for another, and the different types of self-care serve different needs. Let’s explore the key types of self-care and how you can incorporate them into your daily life.

1. Physical Self-Care

Physical self-care is all about taking care of your body. It’s not just about exercise (although that’s an important part); it also includes sleep, nutrition, and ensuring that you’re giving your body what it needs to function at its best.

– Movement: Whether it’s a brisk walk, a yoga class, or a full gym workout, regular physical activity is vital. Exercise boosts your mood by releasing endorphins, reduces stress, and promotes better sleep. It’s less about pushing yourself to extremes and more about finding an activity you enjoy and can commit to regularly. If that’s dancing around your room to 80’s music, do it!

– Sleep: Rest is another critical part of physical self-care. Many of us don’t get enough sleep, and that can take a toll on both our mental and physical health. Prioritising good sleep hygiene—like setting a regular time to go to and get out of bed as well as creating a calming pre-bed routine—can make a big difference.

– Nutrition: Eating a balanced diet is key to maintaining energy levels and supporting overall well-being. For instance, self-care might look like planning meals ahead of time to avoid unhealthy food choices, or making sure you stay hydrated throughout the day. It’s about being mindful of what fuels your body in a positive way.

2. Emotional Self-Care

Our emotional health is often overlooked until we’re already feeling stressed or overwhelmed. Emotional self-care is about acknowledging your emotions, understanding them, and finding healthy ways to express or process them.

– Journaling: Writing (or other forms of creative expression) can be a powerful way to release emotions, identify patterns, and gain insight into what you’re going through. Journaling helps create a safe space for self-reflection and emotional clarity.

– Talking to Someone: Discussing your feelings with another person can be incredibly helpful. Emotional self-care involves reaching out when you need support, and not bottling things up inside.

– Boundaries: Setting healthy limits with others is also key. It’s about knowing when to say no, when to step away, and how to protect your emotional energy.

3. Mental Self-Care

Mental self-care focuses on keeping your mind clear and focussed. In our fast-paced world, mental overload is common, and taking time to engage in activities that challenge or soothe the mind is essential.

Mindfulness and Meditation: These practices help to quiet the mind and reduce stress by keeping you focused on the present moment. Regular mindfulness practice can help reduce anxiety, increase emotional regulation, and enhance overall mental clarity.

– Learning New Things: Engaging in activities – such as include reading, doing puzzles, learning a new language, or taking up a hobby that challenges you mentally – can stimulate your brain, keeping it agile and giving you a break from other types of mental load.

– Digital Detox: Sometimes mental self-care means stepping away from the constant stream of information. Unplugging from social media, and other digital distractions for a while can give your brain the break it needs to reset and refocus.

4. Social Self-Care

Human connection is a core need, and social self-care focuses on nurturing healthy relationships and maintaining a support network.

– Spending Time with Loved Ones: Making time for friends, family, or anyone who uplifts you is an important part of social self-care. It can be as simple as a coffee catch-up, a phone call, or spending quality time with people who make you feel seen and valued.

– Finding Your Tribe: Surrounding yourself with people who share your values, interests, or hobbies can be incredibly fulfilling. It might be joining a book club, a sports team, or any community where you feel a sense of belonging.

– Alone Time: Social self-care doesn’t always mean being around others. It might also involve setting aside time to recharge in solitude, where you can reflect and decompress from social interactions.

5. Sensory Self-Care

Sensory self-care is about recalibrating your senses and it focuses on using sensory experiences to bring comfort and calm to your mind and body. This type of self-care is particularly key for neurodivergent-folk or if you get easily overstimulated by your environment.

– Sight: Creating a visually calming environment can have a big impact on your mental state. This might involve decluttering your space, decorating with soothing colours, or spending time in visually peaceful environments, such as nature.

– Sound: Listening to certain sounds that soothe you, like calming music, nature sounds, your favourite playlist or even white noise, can often help reduce feelings of overwhelm.

– Smell: Scents can also have an impact on our emotions. Incorporating these into your self-care routine can help you feel more relaxed or energized, depending on the smell. Lavender, for example, is known for its calming properties, while citrus or mint scents can be uplifting.

– Taste: Sensory self-care can also involve savouring the foods and drinks you enjoy. This isn’t just about eating for nourishment—it’s about mindfully tasting and appreciating what you consume. Whether it’s a warm cup of tea, a piece of dark chocolate, or a favourite meal, taking the time to enjoy the sensory experience of taste can help you feel more present.

– Touch: Physical sensations can have a profound effect on how we feel. Certain textures – our furry pet or sand under our feet – can be soothing. Think also about pressure such as wrapping yourself in a doona or weighted blanket.

6. Practical Self-Care

Sometimes self-care involves taking care of the less glamorous, but equally important, aspects of life. Practical self-care is about managing the day-to-day tasks that keep your life organised and reduce unnecessary stress. Everyone knows how good getting some things ticked off the ‘to-do list’ can feel.

– Organisation: This might involve keeping your space clean and decluttered, managing your time effectively, or planning out your day. Staying organised can certainly alleviate stress.

– Financial Self-Care: Money-related stress is incredibly common, so taking time to manage your finances is an important part of self-care. This might mean setting a budget, reviewing your spending, or saving for future goals.

– Outsourcing: Practical self-care can also include enlisting help when you need it. Getting others to complete certain tasks or seeking professional advice for things like financial planning or legal issues, can also clear your plate and improve your well-being.

Finding the Right Balance

The key to effective self-care is recognising that it’s not just about addressing one part of yourself. It’s about nurturing your body, mind, and emotions in a balanced way. Each type of self-care works together to keep you functioning at your best, and sometimes, one type will take priority over others depending on your needs at that moment.

It’s also important to remember that self-care doesn’t have to be time-consuming or expensive. Small, consistent actions often have the most significant impact over time. Even something as simple as taking a few deep breaths when you’re feeling overwhelmed or drinking enough water throughout the day can be powerful acts of self-care.

Self-care is not a luxury—it’s a necessity. So take 30 seconds right now to ask yourself:

• What areas of self-care am I neglecting?
• Name one act of self-care that I can try today?

 

By Dr Sarah Valentine [BSc(Hons), PGDipClPs, PhD]

I am a Clinical Psychologist with many years experience helping adults of all ages to understand, manage and treat their mental health. I am currently the Co-Director and one of the Principal Psychologists of Cova Psychology, a private psychology clinic. We are a group practice providing psychological services to those based in Melbourne CBD, and via telehealth elsewhere in the country.

Website: https://covapsychology.com/