In a year wrought with unexpected circumstances, being your own activist is more important than ever.
"Our brains are not meant to handle a lot of changes at once," says Tanya Jarrett, MPH, a nutritional therapist at Live Fresh in York. That's exactly why Jarrett recommends going back to the basics and taking small, actionable steps to look out for yourself. Your self care may not look like mud masks or matcha lattes, but it can make a real difference—and it's easier if you know where to start.
BEAUTY
Living in the age of social media means unrealistic comparison. We compare our real selves to idealized versions of others, which can often make us feel inadequate. Doing things that make you feel radiant is a great way to take care of yourself, as long as you're doing it for the right person: you.
Exfoliation, cleansing, and moisturizing are often touted as the three pillars of skin care. They're also the foundation for an at-home spa night, a beautiful and affordable form of self care. Consider setting aside one night each week for a full beauty routine. Coffee scrubs and at-home face masks can be as luxurious as you want them to be.
Susanna Reppert is an herbalist at The Rosemary House in Mechanicsburg. She says using herbs externally is an easy introduction in the herbal world, "which could be baths, foot soaks, or facial steams." Reppert adds herbs are a powerful tool for all types of self care, beauty included. She says, "People find it very empowering because you are taking an active role in yourself."
When everything is changing, controlling your environment in small ways can be very soothing. Cleaning and sanitizing your makeup brushes and beauty tools on a regular basis can improve your appearance and make you feel more comfortable.
MENTAL HEALTH
Life doesn't stop when the going gets tough, but there are ways to slow down and center yourself. Mental illness holds some serious stigma, but depression is the leading cause of disability in the US according to the Anxiety and Depression Association of America—and that's just one mental health issue. In addition to practicing mindfulness and meditation, there are some actionable steps you can take to bolster mental health.
One side effect of stigmatizing mental illness is it keeps people from seeking help. Therapy can be an awesome way to unpack your trauma and maneuver through an uncertain time. Psychologytoday.com is a starting resource, where you can find therapists who take your insurance and specialize in your area of need. According to the US Census, about 8% of people went without health insurance in 2019, but even those with money issues can find sliding scale therapy. Always ask about financial assistance if you need it.
A ton of people experience vitamin deficiencies without even knowing it. Your primary care physician can take your blood and test your magnesium, vitamin D, and B12 levels on the spot. These and other nutrient levels can easily affect your mood and energy, and natural supplements can help combat deficiencies. Speak with your doctor to find out more.
Jarrett mentions that one way to manage your mental health is through your serotonin. She says, "About 90–95% percent of your body's supply is produced in your gut. This not only influences sleep and appetite, but it also influences mood." That means eating whole, unprocessed foods is an act of mental health self care, too.
NUTRITION
"If you want to build a resilient you, you've got to start small." That's Jarrett's advice. This means focusing on what sustains you at a physiological level. Jarrett invites people to ask themselves, "Are you fueling with good food? Are you hydrating? Are you getting proper sleep?"
Embarking on this small practice is a great way to learn how to build a healthy habit. That's a skill you can take with you for life.
Eating takeout is fun, especially when our favorite activities might be cancelled or postponed. Take one meal that you love and learn how to make it at home. You can control which ingredients you include, and how much of each. Over time, your take on a restaurant fave may evolve into something healthier—and it can be the launchpad for even more homemade, wholesome meals.
Use that extra time at home in the winter to build your repertoire of nutritional allies. Some natural options are elderberry syrup and fire cider, the latter of which is a vinegar-based health booster anyone can make at home. Reppert says she uses fire cider "to prevent colds and flus and other issues that come through in the winter."
FITNESS
Jarrett, who has been a group fitness instructor for six years, prefers the word movement over fitness.
"We're made to move, so how can we create a way for you as an individual that feels so good you're going to want to keep doing it?"
The first step is finding your reason. You may not get up and move just for the sake of it, but having something (or someone) holding you accountable will be a driving force. Maybe it's a dog, a kid, or a spouse. Maybe it's your mental or physical health. Whatever the reason, lean in.
You may not be able or ready to take an in-person fitness class, but that doesn't mean you have to skip out on the instruction. Visit the website mindbody.io to find virtual fitness classes near you. If you're tight on money, look for donation-based or free classes (and if they're online, you can "travel" as far as you want).
If you're looking for something to keep the momentum going, consider making your own music playlist tailored to your movement of choice. Spotify, SoundCloud, and Pandora are just some platforms where you can create your own collections. After all, no one has better music taste than you!
MONEY
Even when personal finance overwhelms you, actionable little steps can help you build security with your money. It takes time and just a tad bit of discipline—but mostly, it's just reframing what's important to you, and figuring out how to make your goals happen.
Emergencies can—and do—happen. That's why an emergency fund is crucial. Keep it in a high-yield savings account so it's liquid (or easily turned into cash, whenever you need it).
Experts like Sallie Krawcheck, CEO of Ellevest, say you should never leave outstanding credit card debt just to build an emergency fund. Make a plan to pay off your credit card debt first, either by starting with the debt that's accruing the highest interest or the debt with the highest value.
This means a lot of us might not have 401(k)s to help build our retirement savings (let alone an employee-matched fund). Build diverse investments in a traditional IRA, Roth IRA, simple IRA, or online brokerage. The best bet is to start small using an amount of money you won't miss, just to get in the habit of contributing once or twice a month. You can always grow from there—but research shows it's time that builds retirement savings, not how much you put in.
A HOLISTIC TAKE ON SELF CARE
From mental health to money, it's hard to separate any one category of life from another. Self care ought to be holistic, even if you implement each one piecemeal.
"You should look at the package as a whole," says Reppert. "I think that's often where we get in trouble. We treat only symptoms of issues instead of looking at all of the factors."
Maybe self care isn't just a hashtag. Maybe, when done right, it's a way for us to redefine our day to day—even if we can't control the world.
