We’ve all heard the pop culture chatter about self-care- bubble baths, face masks, manicures, oh my! As a therapist in Bethesda MD, I absolutely love all those things, and the relaxation they bring after a stressful day. Although, I have noticed that the stress, anxiety, and depression may come back in full force after a soak in the tub. With mental health, many people can be hard on themselves. How can we self-care in a way that is simple and effective in evaluating the symptoms we experience?
A Self Care Check-In
A self-care check-in is a simple 5 question reflection that you can utilize at any time of day, to recognize where your mental health status is at and what you need to improve, all while being kind to yourself. Is your current self-care routine really helping?
Here are some ways to do a self-care check-in, from a Bethesda MD Counselor:
Ground
Practice deep breaths. Try out box breathing, or the 4-7-8 method to help regulate your breath to get grounded and begin a reflection on a calm, stable level.
Feel
Ask yourself, how am I feeling right now? Identify your thoughts and emotions. Try utilizing a feeling wheel if you struggle to identify them.
Needs
Be sure to reflect on this: What do I need to feel better? Especially for those who tend to have perfectionistic or people-pleasing tendencies, it can be difficult to prioritize our own needs. Your needs matter. Your needs are important. Evaluate them.
Affirm
What do you want to accomplish today? Write out a to-do list covering ways in which you can accomplish your needs. What small things can you accomplish today that helps in the seven areas of wellness: emotional, intellectual, physical, social, environmental, financial, and spiritual. Otherwise known as the wellness wheel.
Gratitude
What are you grateful for? Taking a moment to appreciate the thing you are grateful for in yourself, in others, in your life helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.
Self care check-in is a simple way to evaluate your mental health. If you find that your stress, anxiety, or depression symptoms are continuously distressing for you, contact a Bethesda MD counselor that specializes in those areas today.
