International Self-Care Day
- Jul 20
- 7 min read
Explore practical self-care strategies and see how you could boost your wellbeing at work with a few simple steps.
About International Self-care Day
International Self-care Day, observed on the 24th July, highlights the importance of self-care as the cornerstone of the health and wellbeing. On this day, people throughout the world are encouraged to make self-care a part of their everyday routines and turn it into a priority. International Self-care Day is an opportunity to raise further awareness of the benefits of taking the time to look after both mental and physical health.
What does 'Self-care' mean and how can it help?
“Self care is nothing less than actions to lead to a happier, healthier, more fulfilling life.”
- Dr Pete Smith, President of the Self Care Forum
Some people do not fully understand what self-care means, mainly because of social media creating a perception that self-care is just all about bubble baths, trips to a SPA, luxury skincare products, and shopping sprees. However, real self-care is about taking time for yourself to help you protect, maintain and improve your physical, emotional, social and mental wellbeing. It’s about learning what nourishes your mind, spirit, and body, and understanding what you need so you can care for yourself. The important thing with self-care is not what it looks like, but what it does for you and how it makes you feel.
Self-care is different for everyone and what works for one person might not work for someone else. For example, you may feel energised after an intense workout, while someone else may prefer to meditate or listen to a podcast instead. Self-care is really about finding what works for you. It’s fine to try different things until you find what you like and what is beneficial for your wellbeing. Various forms of self-care involve different activities or actions that will help you feel positive, focused, and present.
Taking the time for self-care is incredibly important, as it has many benefits for your mind. It can help you to reduce stress, fight fatigue, prevent you from burnout, refresh your brain, boost your mood and increase productivity. Give yourself opportunities for relaxation and stress relief throughout your day. Take a moment to pause. Whether you only have five minutes in between meetings, half an hour after your children go down for a nap, a whole evening to yourself, or a weekend that you’re looking to make the most of. Treat yourself whenever you need to and do things that you enjoy the most. Taking care of your physical health is also a form of self-care that can help improve quality of life and prevent or manage chronic conditions.
Do you practice self-care?
Yes, self-care is an essential part of my life
I try to but it's difficult to find time to do it
No, I don't think that self-care is important
20 inspiring self-care ideas to help you take care of your mind, body and soul
Start regular exercise to see positive effects both on your body and mind. From running, swimming, cycling, and aerobics to squash, basketball, chair yoga, martial arts, and other physical activities, there's plenty to choose from.
Keep hydrated - start the day with a glass of water, set your own goals of how much water you want to drink in a day and aim to reach that goal.
Follow a healthy, balanced diet to keep your energy levels up, boost your mood and improve your general wellbeing. You can start gradually by choosing wholegrain or wholemeal varieties of starchy foods, swapping for low-fat diary products, reducing salt intake, limiting processed food, or getting your 5-a-day.
Attend a medical check-up or a health screening to gain a better understanding of your health and identify any potential risks. Use the NHS Health Check website to see if you are eligible for a free health test and the NHS screening page to find out more about the national screening programmes. There are also some private providers offering in-depth screenings.
Prioritise quality sleep. Make sure that your sleep space is tidy and don’t use the phone at least an hour before sleep. Instead have a cup of chamomile tea and read a chapter of a book or listen to some soothing music. You can also try a lavender pillow spray and an eye mask to help you get a better sleep.
Cook your favourite meal. Or perhaps experiment in the kitchen and try some new recipes? Cooking a new dish involves mindfulness, creativity, and a tangible sense of achievement.
Catch up on podcasts you love. Put a podcast on your phone and enjoy it while you’re ticking off another self-care activity like a lunchtime walk.
Spend some time in nature. The Wildlife Trust has over 2,300 nature reserves across the UK and nearly all of them are free to enter. You could also visit one of the National Parks or Areas of Outstanding Natural Beauty which offer great spots for walking, cycling, kayaking, or horse riding. Moreover, local forests are perfect for a relaxing day out– you can find them on Woodland Trust and Forestry England websites. You may even want to try Forest yoga: 20 minute guided class to help you feel uplifted and reconnect with nature. You could also take some quiet time to reflect in natural surroundings using all your senses to help you find a feeling of calm and joy. Watch this Mindfulness in Nature: Using Animal Senses video to learn how you can engage all your senses when experiencing the natural world through mindfulness.
Organise a picnic. It will not only get you out into nature, but also provide opportunities to build social interactions or enhance meditation and reflection.
Immerse yourself in human history, art and culture - explore museums and galleries, from ancient history to modern art. There are plenty of free museums and attractions in England, Scotland, Wales and Northern Ireland.
Try mindfulness meditation. Having some time to simply sit in meditation can help you clear your mind and re-connect with the present.
Work in your garden. Gardening can include a range of activities, which suit all needs and skill levels in enjoyable and meaningful ways. Watching your plants, herbs or vegetables grow in your garden can bring you a sense of enjoyment and accomplishment.
Visit a heritage site and discover something new. English Heritage cares for over 400 historic monuments, buildings and places in England, while National Trust, as Europe’s largest conservation charity, has more than 500 places around England, Wales, and Northern Ireland that you could visit. If you are based in Scotland, Historic Environment Scotland and The National Trust for Scotland have plenty of places available for exploring.
Play some brain-training games to challenge yourself and keep your mind sharp. Try things like Sudoku, crosswords, word-search, mazes, spot the difference, odd-one-out, word scramble, or missing words games.
Sign up to a course or use some free apps to learn anew language. Knowing a foreign language is a confidence-builder and can give you a sense of achievement.
Create a photo collage of your favourite memories. Go through your photos and pick out some that evoke happy emotions and remind you of special moments in your life. These could be different places, objects, or people.
Head out to a food and drink, arts and literature or music festival or event. There are plenty to choose from in England, Wales, Scotland, and Northern Ireland.
Reduce your screen time and unfollow toxic pages on social media. Get rid of all accounts that bring you down or simply don't bring any enjoyment. You'll feel much lighter and feel that the time you spend on social media is much more mood-lifting.
Start a gratitude journal. Take a few minutes at the end of each day to think about what you are grateful for and write them down. This could be a person, something that has happened at work, or anything else that comes to your mind. At the end of each week, read through your journal and remind yourself what you have been grateful for recently. This practice will help you think positively in your everyday life, reduce your levels of stress, increase happiness, as well as improve your self-esteem. You could also practice gratitude with some journaling apps such as Presently: A Gratitude Journal or create a ‘gratitude jar’.
Do something creative. Grab a camera and snap some photos or try drawing, painting, or writing a poem. You may also want to join pottery or sculpture classes.
Practising Self-Care at Work
Here are some simple self-care practices you can incorporate into your workday that can help you stay energised, focused, productive and resilient throughout the day.
Take regular breaks: taking short breaks throughout the workday can help improve focus, productivity, and creativity. You could go for a quick walk outside to get some fresh air, do some simple stretches, or practise deep breathing exercises. Set a timer to take short breaks throughout the day.
Prevent eye discomfort: if you work with electronic devices, be conscious of screen time by using the 20-20-20 rule (for every 20 minutes spent looking at a screen, take a 20-second break to look at something 20 feet away). This can mitigate eye strain and help maintain focus.
Build positive workplace connections: take a few minutes to chat with your colleagues during breaks, grab lunch together, or join meetings slightly ahead of time to leave room for casual conversation before discussing work-related issues.
Set boundaries: Practise declining non-urgent tasks when your current workload is too high. Be honest with your manager about your time and delegate tasks where possible. Also, turn off work email notifications on your phone after working hours to disconnect properly.
Eat well: Rather than grabbing a ready-made meal from the shop or something from the cafe again, consider taking a few extra minutes each morning to pack yourself a nutritious lunch and some healthy snacks. Well-balanced meals and regular hydration support sustained energy, concentration and overall wellbeing throughout the day.
Get comfortable: make sure that your workstation is set up properly. An ergonomic workstation setup is designed to optimise comfort and efficiency, reducing the risk of strain and injury during work. If you suffer from back pain, neck strain, or wrist discomfort while working, speak to your employer who can organise a Display Screen Equipment (DSE) assessment for you.
Get support: explore and take advantage of your employer-provided wellbeing benefits. This could include for example an EAP (Employee Assistance Programme), private healthcare, mental health resources, or discounted gym memberships. Leveraging these tools can support various aspects of your wellbeing without additional cost.
Real self-care is all about taking time for yourself and doing things that make you feel good to help you protect, maintain and improve your physical, emotional, social and mental wellbeing. It can be as simple as going for a lunchtime walk, reading a book, cooking a nutritious meal, or spending time with your pet. Self-care is fundamental to a healthier, more sustainable personal and professional life. By incorporating self-care practices into your daily routine, you can reduce stress, enhance productivity, create a better work-life balance, and improve your overall wellbeing.
Source:
