From learning to say no, to enjoying stargazing, six ways to take care of yourself in 2023

We all know the importance of making time to nourish our mind, body and spirit, particularly if we
are feeling low. But caring for our well-being can also take effort. Experts point the way to self-care
solutions on days when everything simply feels like too much.

“A lot of the time, self-care is about just finding small ways to feel a little more human,” said Anna

Borges, author of The More or Less Definitive Guide to Self-Care.

“Giving yourself permission to do the bare minimum when you’re struggling is a cornerstone of
looking after yourself. Can’t get out of bed? Stretch and take a couple of deep breaths.”
Do you find that even getting into the shower is hard work? Next time you are having a
‘good day’, stock up on mouthwash, baby wipes, dry shampoo and other cleansing
items that require less energy than a full shower. “ Even if you’re not leaving the house,
change into clean clothes,” said Borges.

Eat And Drink
Nourishing your body is a necessary form of selfcare.

“Eating well when you’re depressed is no simple task,” said Borges. “But not eating — or eating foods that make you feel worse — is going to make everything that much harder.” Again, utilising good days to plan ahead is wise. “When you feel up to it, prep some emergency frozen meals for extra-bad days,” she said.

It’s also worth having granola bars or other ready-to-eat healthier snacks on hand. And don’t forget to hydrate, said Borges. “You’ll feel a bit better if you’re not dehydrated.”

Say Maybe
Always putting other people’s needs and feelings before your own? Saying no allows you to safeguard
your own time and emotional well-being and to defend against feeling taken
advantage of.

“ Setting boundaries is my number one top strategy for selfcare,” said Dr Meg Arroll , psychologist and author of Tiny Traumas. “But it can be hard to say no when you feel blue, as feelings of guilt and fear of missing out tend to rear their heads. Instead, say ‘maybe’ —
this gives you time to rest and nourish yourself without closing any doors.”

Sniff For Comfort
“I’m obsessed with the mental health benefits of nostalgia as it’s been shown in research studies to
strengthen and protect psychological and emotional wellbeing ,” said Arroll.

“Keep something at hand that has a scent that immediately triggers memories of warmth and comfort.
This could be some traditional lavender, rose soap that reminds you of a kind relative, or a certain
food that brings to mind fun and carefree times of childhood.”

Doodle
“I often suggest art therapy as a way to manage low mood and depression,” said Arroll. “But on particularly blue days, when motivation and energy can be low, you can receive some of the benefits of
art therapy by simply doodling.

“Putting pencil to paper and freestyling can be a form of mindfulness practice as it allows the brain
to shift focus from rumination and negative thought loops.”

Allow Yourself To Rest
“The R.E.S.T. mnemonic (Restore Energy with Space and Time) is great for reminding people we all
need various forms of rest — not just from obvious tasks, but from the demands of life,” said Borges.

That means space and time away from physical, mental, social, sensory and emotional demands,
including things like scrolling your phone.