Myths & Facts About Self-Care

Myths:

  1. Self-care is selfish

  2. I don’t have time for self-care

  3. Self-care won’t make me feel better

  4. I can’t afford to do self-care

  5. I’m too busy to do self-care

  6. My family, partner, or children will suffer if I do self-care

Facts:

  1. Self-care is not selfish, It’s caring about yourself. The better you care for yourself, the better you will generally feel about yourself.

    Therapeutic Question: What did you learn about taking care of yourself or others growing up?

  2. Self-care doesn’t have to be time consuming. Spending 15-30 minutes a day is all that is required.

    Therapeutic Question: Do I make time for other pursuits while often neglecting my own needs?

  3. Studies show that self-care improves your mental health.

Therapeutic Question: Do I have a negative mindset about improving my mental health?

4. Self-care does not have to be expensive. Reading a book, renting a movie, listening to a podcast in the park, or a nature walk are just a few budget self-care ideas.

Therapeutic Question: Do I have a good reason not to be practicing some form of self-care?

5. Self-care isn’t something that you should have trouble fitting into your schedule. There are many self-care options that do not require elaborate planning or time

commitments.

Therapeutic Question: Am I coping with stress by filling up my schedule to avoid thinking about my problems?

6. If you aren’t doing self-care, you could be harming your loved ones. If you are the source of oxygen or nourishment for your family and you are neglecting yourself, you may

be less effective as a caregiver. You may even be at risk of burnout.

Therapeutic Question: Have I considered the impact of my self-care on the ability to take care of my loved ones needs?

Self-Care Tips:

The 6 R’s of Self-care

As a general rule, self-care should meet one or more of the following characteristics and/or qualities.

Self care should feel:

  • Restorative

  • Recharging

  • Replenishing

  • Refreshing

  • Relaxing

  • Restful

    If your activity does not fit at least one or more of these descriptors, you may need to pick an activity that is more in line with self-care.

Therapeutic Tip: Think of an activity that does not feel like it takes a lot of mental or emotional effort. It should not feel like work.

Scheduling Your Self-Care:

Just like other important commitments in your life (I.e. work & family commitments), you need to put self-care in your colander. Better yet, make a structured self-care part of your daily and/or weekly activities. If work is important enough to put in your schedule, you should be as well!

Make Your Self-Care Activity Easy to Access:

Don’t make your self-care activity an elaborate or difficult to accomplish set up unless you have time in your schedule and the energy to execute it! It should be something you can easily access with minimal effort or set up.

Make your Self-Care Fun:

Your self-care should be something that you enjoy! With all the demands and pressures we face in our daily life, self-care should serve as a healthy escape from your daily grind!

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Boundaries

What are boundaries?

Personal boundaries are the limits or rules that govern both our personal relationships and our daily lives (Therapist Aid, 2016).

What are some signs that I need to work on my boundaries?

  • You say yes even when you want to say no

  • You feel taken advantage of by others or by life

  • You overstep other people’s boundaries

  • You feel easily taken advantage of by others

  • You often feel annoyed or irritated with other people

  • You feel disrespected by others

  • You have a tendency to be a people pleaser

  • You feel guilty when you say “no” to others