Hi everyone, my name is Amy and I am one of the Mental Wellbeing Practitioners
here at Bupa. I have been working within the Wellbeing Support Services team
for around 2 years now. I have a background in psychology,
including an undergraduate degree in neuropsychology and a master’s degree
in clinical psychology. My role currently includes looking at
mental health assessments with UKI clients and I am also an online supporter
for clients having internet-based Cognitive Behavioural Therapy.
In today's webinar we will be looking at self-care and what that means.
It will last around 30 minutes and focuses on importance of self-care
in supporting our physical & mental health.
lf-care is, the benefits of this,
and raising awareness of protecting time to putting your needs first.
care is a deliberate activity to take care
of our mental, emotional and physical health.
It means asking yourself what do you need and following through on the honest
answer. It's doing things, however big or small, that are in line with
what is fundamentally in our best interests.
It's a simple theory in concept, however it is something people
can tend to overlook.
Self-care is things you do to look after yourself,
and these may be activities you already enjoy.
So, asking yourself what do you need and following through on the honest answer.
Regular self-care encourages you to check in with yourself and it can reduce
anxiety resulting in an improvement mood.
The form that self-care takes differs between individuals,
but it is essential, and we all need it.
It important that it's not something we force ourselves to do
because we’re told we’re supposed to enjoy it.
So, really being honest with what brings you enjoyment,
and doing something that’s in line with this.
It's true self-care to be completely honest with yourself
and encourage you to be whole and meet your own physical and emotional needs
first. self-care has been described as a radical act of self-love!
and should be something that refuels us,
02:42akes away from us.
Everybody recharges in their own way
For some people it is taking some time to read a book they like,
or listen to a song they enjoy. For others it can be doing a workout
or cooking their favourite meal.
However, it is that you find yourself looking after you,
it is the chance to tap into how you’re feeling and making a note
of what you really need in that moment.
So, how can self-care help you?
Our body and mind can feel tired if we are stressed for long periods of time.
An awareness of the world around us is essential to our survival as humans,
but it can become overwhelming at times.
Changes in our physical, day-to-day environment means that we need
to also look at changing how we care for ourselves.
So, challenging times can require us to ‘up’ our level of self-care,
and keeping a conscious mind is important!
Our ‘Fight, flight or freeze’ response is an automatic
biological response to stress. It's designed to help with short term stress
in our environment. However, this can stay ‘activated’ with long term stress
and can lead to our bodies becoming tired.
So, really be aware of what you’re doing, and how you're reacting to that,
how that is making you feel at the time, and what the outcomes are,
all help you to find your own rhythm and routine.
Increasing the amount of time, we spend on self-care can reduce
the likelihood of ‘burn out’.
So, self-care in practice can take many forms,
again, it is about finding which works for you.
04:39nd an element of discipline.
That’s not to say that there aren’t healthy indulgences that we can enjoy,
however small actions can be taken that help us to restore balance
in our lives and bring us joy and happiness.
Sticking to the basics, and following what feels good for you
allows you to implement and identify more particular forms of self-care
so, giving your body the nutrients that it needs,
having a balanced and healthy lifestyle and diet,
stay hydrated, and making sure that you're drinking what’s good for your body
and the recommended units of water. Making sure that you're checking in
with your sleeping habits. Are you having enough sleep that feels good for you?
If not, perhaps looking at routines to implement around sleep
to establish a routine or throughout the day to keep your body moving.
Self-care can take a level of discipline to love yourself enough
so that the future version of you benefits from the hard work you put in now.
It can be easy in such a fast-paced world to become swept up in short term
solutions and quick fixes. Whereas, self-care is all about investing
in your future mental and physical health.
So, show yourself some love! There can be a belief associated with struggle
that suffering is what leads to change.
However, it is important to think about self-care with an expanded view
of ‘self’ so that this includes our families, our communities,
and everybody we interact with.
Setting time aside to protect the world we build around us.
So, these can be done with things like exercise, or yoga,
perhaps meditation or reading a book, baking or cooking
or just writing a letter to yourself and really being honest
about how you're feeling and what's going on for you.
Schedule time into your daily planner for self-care activities.
It can be helpful to add these activities into a planner so that it is
more likely to be treated as an active choice to look after yourself.
Rather than something you're doing because you've got the time.
Announce your plans to yourself and to others so that you increase
the commitment to this and you actively look for opportunities
to practice self-care.
Again, for some people this can be taking 10 minutes
before they get out of bed to meditate
or list things that they are grateful for.
For others it can be having a relaxing bath or night in to pamper themselves.
It could be exercise, or baking, again being honest with what works for you.
Create a ‘no’ list for yourself.
This is a list of things you don’t want to be involved in your self-care space.
It's really important to look at setting clear boundaries
for what you will give your attention to during this time.
For example, not checking emails at night, or not watching the news after 6pm,
or not engaging in conversations that you don’t like,
or with people that you find drain your energy.
Look at introducing physical barriers that can help protect your time around
self-care. So, removing your phone for an evening to unwind,
even putting it in a drawer another room so that you’re not tempted
to go back and check.
Staying connected whilst you’re at home is also really important for self-care.
Self-care is not a lone pursuit.
and it can be helpful to have someone to reach out to
when you need a compassionate ear,
talking to others helps build powerful communities of care.
So, reach out to family members, and think of shared activities
that you can do virtually, such as a quiz or game of charades!
Watch a funny film in your household to boost everyone’s mood.
Humans are designed to be around other people,
00:08:46,000 --> 00:08:49,000
and it is important to protect and prioritise spending time with people
that make you feel good.
Look for opportunities to belly laugh! Laughter is a positive sensation,
and it’s useful and healthy way to overcome stress.
It eases tension and anxiety through decreasing stress making hormones.
and laughter is contagious,
so, if you’re feeling that you’re struggling to make something you find
cheerful, perhaps try watching a funny film or listening to a funny podcast.
With all self-care practices – small and consistent steps
will help build resilience and reduce the likelihood of fatigue or burn out
or other mental health struggles.
Regularly taking some time out to prioritise and protect
is one of the most compassionate things you can do for yourself
and those around you.
If you do feel you would benefit from further support
or would like some up-to-date information and guidance
on coronavirus or general health and wellbeing tips, we can help.
So, there is the corona virus hub that you can visit
and there is a health and wellbeing blog
that’s also got some useful information on.
So just as a quick summary from the webinar today,
take this time to find something that works for you
and explore how best you find you can achieve this.
Set SMART realistic goals, don't make yourself do something that you don't enjoy
because you're told that's what self-care is.
Really be honest about what makes you feel good about yourself
and helps you destress.
and also, look at structuring fitness, so looking after your body
nourishing it with a healthy diet, staying hydrated and keeping it moving.
Thank you very much for listening to this webinar
and I hope you have found it helpful.