Nurturing the Soul: Taking Self-Care To the Next Level

Here in Osaka, we're expecting a typhoon in a few days. This windy and cloudy period often comes with continuing days of rainfall– heavy rainfall. As Wallie and I snuggle up and brace for the impact, I pull out a journal from 2018 where I had my most updated (guilty) list of things I love to do to lift my mood or generally to change the state. Now it's the perfect time to refresh these, five-year-old pages.

But let's see first, what exactly is self-care? I personally approach this subject with a framework of Positive Psychology, as it does not only include physical or mental care, it also embraces spirituality which I think is what I called a 'well-round' approach to Self-care.

In the context of positive psychology, "self-care" refers to intentional and proactive practices that individuals engage in to promote their overall well-being, enhance their mental and emotional health, and maintain a balanced and fulfilling life. It involves taking deliberate actions to care for oneself physically, emotionally, mentally, and spiritually.

Positive psychology emphasizes the importance of focusing on strengths, virtues, and factors that contribute to a person's happiness and flourishing. Self-care aligns with this perspective by encouraging individuals to engage in activities and behaviors that foster positive emotions, build resilience, and enhance their overall quality of life.

And here are my go-to, mood-lift, activities in the context of Positive psychology.

🧘‍♀️Daily meditation practice

Depending not on your lifestyle, but on how serious you are to take on this wonderful practice, it's never too late to start. I've been practicing Vipassana meditation since I was twenty-six, on and off, more on some years, and less on some, but it has been a permanent exercise (only, actually) I practice daily.

💪Engage in regular physical exercise

Helps promote physical health and releases all the good hormones like Endorphins, Dopamine, Serotonin, and Cortisol (not an all-bad hormone, when it's healthy released, it helps regulate metabolism, blood sugar levels, and the body's response to stress!), among other things. Can write a separate post on just the benefits of exercise.

But really, just move your body as much as you can during the day. I walk my dog, Wallie, twice a day; and that's already almost an hour of moving my body, changing my state of mind by getting out, to release and refocus. I go walking alone a lot, sometimes just in the neighborhood, along the river (which we're lucky to live not far from), go to a cafe, roam around the bookshop, go have lunch somewhere out, etc. The key is, to change the state.

✍️Keep a journal

I posted about this last week on how journaling will help with brain development among other things. But to me, the major benefit from it is the positive impact on mental health.

Expressive writing is a kind of meditation for me. It alleviates anxiety, helping me break away from a nonstop cycle of obsessive thinking, being stuck in ruminating and brooding about things that might not need to be in that way. The most effective way to clear the mind is to increase clarity, and I achieve this by strengthening the awareness of my thoughts and emotions in order to regulate them. The good; I feel gratitude, the bad; I observe, feel the feelings, be equanimous about it, and let it pass through.

🌟Do more of what makes you happy

Try not to look at this through the lens of hedonism. It's not that you only focus on indulging and clinging to pleasure, and rejecting the existence of pain and aversion. It is as simple and straightforward as knowing what lifts you when you're down (as long as it is not the same thing, clearly you have to understand that what got you down won't lift you up).

Put up a list of your favorite, mood-lifting activities and have it in a place where you can reach them in case of emergency. Mine are mostly small things that can be done within reach or with little effort. They are things like;

1. Go out and take a walk along the river, or where ever possible for you to get into nature. The keyword is nature, get into nature to resume balance. This effect is not achievable if you go for a walk in a crowded shopping mall. No.
2. If you want to take this physical approach to the next level, go running. The endorphin and dopamine will work magic on getting you out of the gloomy mood so fast; and the faster you run, the higher you'll get after. I know it doesn't sound like a way to nurture ourselves but, if you love yourself enough, you have to maintain regular exercise.
3. Go have coffee at my favorite cafe (or if you can brew an exceptional coffee at home, do it). Take a break, change the state, and get my body moving.
4. Take a hot bath, light the scented candles, put on my favorite playlist of instrumental or nature sounds, and zone out.
5. Get creative. I paint a watercolor, draw and doodle in my planners, play guitar, or cook special meals (and clean after cooking. Bump*)
6. I read, but absolutely no educational or heavy stuff. This is the time for fiction and ghost stories, yes, spooky I like.
7. Hug a husband or snuggling with my dog, always works like magic.
8. Take a good, guilt-free afternoon nap.

Essentially just let myself know that it's OK to take a little break to do things I enjoy; whether it be putting on red lipstick then light a candle, and have a glass of wine at home, or go out to my favorite restaurant (alone or with my husband. If it needs to involve people I don't call it self-care, it's a responsibility). When the difficult moment arrives, I know what I need to do to stay afloat.

Self-care in the context of Positive Psychology is not just about addressing problems or alleviating negative emotions; it's about proactively investing in our own well-being and building a foundation for a flourishing and meaningful life. It's important to note that self-care practices can vary from person to person, and individuals should tailor their self-care routines to their unique needs, preferences, and circumstances.

Find your sparkles, and be happy.