Self-care for the mind and body: Ideas and activities for Blue Monday and beyond

What is self-care?

When we are feeling unwell, whether it’s due to a temporary illness, a chronic health condition, or some kind of life event, we might think to seek help from a healthcare professional. But effective management of our mental and physical health can be about much more than a visit to the GP. 

As the World Health Organisation (WHO) points out, around half the world - that’s 3.6 billion people - currently lack access to essential health services. In this context, WHO highlights the importance of self-care interventions to promote better health, including disease prevention and control, self-medication, rehabilitation, and providing care to vulnerable and dependent individuals. 

But what do we mean by self-care?

Self-care is often thought of as thoughtful habits, such as treating ourselves to a soothing bubble bath or maybe even booking a day off work to take some time for ourselves. But while these self-care activities certainly have their place, there is much more to it than that. For example, it can range from general daily tasks, such as brushing your teeth and choosing to exercise, to more personalised interventions, including the self-management of long-term health conditions, such as anxiety, sleep disorders, and chronic pain. 

The seven types of self-care

The practice of self-care is often split into seven categories: physical, emotional, mental, social, spiritual, practical, and professional self-care. Each of these areas of self-care represents a number of activities and practices we can implement to improve various aspects of our general physical and mental health and quality of life, while also supporting the treatment and management of specific health conditions. 

Self-care ideas for managing chronic and long-term conditions

Long-term conditions and diseases often require a multifaceted approach to treatment and symptom management. In addition to clinical interventions, this can include the implementation of several lifestyle changes and habits built around effective self-care. 

So, let’s have a look at some self-care activities and habits that may help.

Self-care tips for chronic pain

Chronic pain is a common and complex condition that can affect various aspects of patients’ quality of life. In many cases, the cause of chronic pain is elusive, making treatment and symptom management difficult; however, in addition to pharmacological interventions, many patients find that applying self-care practices can help.

Lifestyle changes

Some evidence shows that gentle exercise, such as yoga and tai chi, may be associated with positive effects on pain severity and physical function in patients with chronic pain. Moreover, nutrition is well-known to have a significant impact on our overall health and well-being. Growing evidence indicates that different diets can influence chronic pain positively, due to the presence of antioxidants and anti-inflammatory components.

Emotional support 

Taking part in therapy, such as Acceptance and Commitment Therapy (ACT) or Cognitive Behavioural Therapy (CBT), can be beneficial for some patients as it may help to identify triggers, address any comorbid conditions that could exacerbate physical symptoms (such as anxiety and depression), and develop coping strategies. 

Mindfulness techniques

Mindfulness techniques such as meditation are increasingly recognised for their role in the management of long-term health conditions. The findings of one study, published in 2016, concluded that mindfulness meditation may improve pain and depression symptoms, as well as quality of life scores, in patients with chronic pain.

Self-care ideas for anxiety and sleep

Anxiety is the most common mental health condition worldwide. Effective treatment and management techniques are therefore vital. While medications such as antidepressants are commonly prescribed for anxiety, healthcare professionals routinely recommend several self-care interventions that can be additionally beneficial. 

Mindfulness techniques

Anxiety disorders are often characterised by excessive worry and dread that can significantly affect patients’ lives. Mindfulness techniques, such as meditation and mindfulness-based therapies, may help individuals to recognise and address these worries. Indeed, growing evidence indicates that mindfulness-based interventions can be beneficial in reducing anxiety and depression symptom severity.

The effects of mindfulness on anxiety and stress may also be beneficial for improving sleep, potentially even for patients with sleep disorders like insomnia. A 2020 review of various studies concluded that mindfulness meditation can improve sleep quality in a variety of people with sleep disturbance.

Lifestyle changes

Diet and exercise don’t only influence physical health conditions. In fact, nutrition can have a significant impact on the treatment of many conditions, including anxiety. Some studies indicate that eating a diet that is rich in vegetables, fruits, nuts and seeds, fibre, and calcium may be associated with decreased anxiety and depression. Research also suggests that diets that are higher in saturated fats and low in fibre are associated with an overall reduction in sleep quality.

Similarly, various studies have found that exercise has a positive effect on anxiety and sleep outcomes. For example, studies have found that regular physical activity can lead to reduced sleep latency and improved overall sleep quality and may be beneficial for managing sleep disorders. 

Social and emotional support

Having a strong support network can be vital for many people living with long-term conditions. For individuals with anxiety, having friends or family to talk to can be beneficial for addressing and working through anxious thoughts. Other emotional support techniques, such as journaling or seeing a therapist, have also been found to be helpful for managing anxiety. These positive effects may also influence sleep quality, which is often intertwined with stress and anxiety levels.

More self-care techniques for better health

Better self-care can be implemented in almost every aspect of our lives. Not only can these practices be beneficial in the treatment of specific health conditions, but they may also be helpful for improving our overall outlook on life. So, going back to those seven areas of focus, let’s see what else we can do to improve our self-care.

• Physical self-care: includes getting enough exercise and rest, eating healthily, and practising good sleep hygiene. 

• Emotional self-care: might include mental health practices such as journaling, going to therapy or taking part in creative outlets. 

• Mental self-care: some people may practise mindfulness techniques, or promote learning and memory through mental activities such as reading or solving puzzles. 

• Social self-care: being connected with others, such as by reaching out to friends and family or joining communities.

• Spiritual self-care: again, this might include mindfulness techniques such as meditation, spending time in nature, or reflecting on your values. 

• Practical self-care: implementing practical habits such as organisation and budgeting to reduce the burden of life admin.

• Professional self-care: taking steps to improve work-life balance, making time for breaks, or setting professional boundaries.

Chronic conditions, such as those mentioned in this article, can often be interwoven, potentially exacerbating the symptoms of one another. For example, higher anxiety levels are more common in patients with chronic pain; anxiety can also be a significant factor in sleep disorders such as insomnia, and poor sleep is known to worsen both physical and mental health and well-being. 

Self-care and self-medication

Self-care can also refer to treating yourself without the supervision of a healthcare professional. This can include taking over-the-counter medications to manage symptoms or illnesses. However, some people may choose to self-medicate in other ways, including with the use of cannabis. 

According to recent estimates, around 1.8 million people in the UK regularly self-medicate with cannabis from illicit sources. While medical cannabis has been legal in the UK since 2018, many people are not aware that they may be eligible for a medical cannabis prescription. 

Supporting your self-care with medical cannabis treatment

Yet, medical cannabis has shown promise in the treatment of a wide range of conditions, including chronic pain, anxiety, sleep disorders, and many more. To find out if you could be eligible for a medical cannabis prescription, complete our fast and free medical cannabis eligibility checker - it takes less than 30 seconds and can tell you if you could qualify for medical cannabis in the UK.

Self-care techniques are part of a holistic approach to the management and treatment of a wide range of health concerns. They can be used in support of conventional and alternative treatments, such as medical cannabis, to improve various aspects of health and well-being.

So, why not take a minute to think about what self-care methods you can implement in your everyday life?

Releaf - Let's Rethink Healthcare