Self-care is a hot topic these days, and for good reason. Practicing emotional self-care can help you manage stress, lower your risk of illness, and increase your energy.
That’s why lists of self-care products from at-home spa accessories to essential oil diffusers have people convinced that if they just “treat themselves” their emotional well-being will increase. And, while a relaxing bubble bath complete with face and hair mask, can do wonders for your emotional state, it’s not the only thing you should be doing to regulate your emotions.
The National Institute of Health defines self-care as the ability to care for oneself through awareness, self-control, and self-reliance in order to achieve, maintain, or promote optimal health and well-being.
Based on this definition, to fully engage in self-care will require you to do things that might not be as appealing as that bath. That’s right, the age-old “dedication is greater than motivation’ mantra applies to your emotional self-care as well as your physical fitness.
Unfortunately, a lot of high-performance people have no idea that they are missing out on so many opportunities for emotional self-care.
How many times have you said,
“I’m sorry I’ve been M.I.A.. When I get busy I forget to reach out.”
Or what about,
“I just turned the TV on to zone out and mindlessly scroll.”
How about this one,
“I just got so busy I forgot to eat.”
Listen, we’ve all been there. But these are all elements of emotional self-care that often go unprioritized even though using a wide array of emotional self-care practices can result in greater resilience and lower levels of distress.
Now, at this point, you might be asking “Okay, so there’s self-care and emotional self-care…what’s the difference?”
In short, there really isn’t one. You see the way to care for ourselves directly impacts our emotions. That’s why it’s so important to practice all kinds of emotional self-care–not just the ones that feel luxurious.
So what are the most common mistakes when it comes to emotional self-care?
I thought you’d never ask.
Not Exercising Regularly:
Okay, Okay, I know what you’re thinking, “Of course, the fitness website is pitching that exercise is emotional self-care.”
However, the fact is the National Institute of Health emphasizes that regular exercise has a positive impact on mental health and encourages mental health professionals to recommend a regular exercise routine to their clients.
You see when people get stressed, depressed, or overwhelmed, hitting the gym is usually the first thing that gets removed from the “to-do” list to alleviate their schedule. Unfortunately, working out or even going for a walk would likely do wonders for alleviating the emotions they are experiencing.
So next time you’re not feeling it, try the ten-minute rule. Do some form of exercise for ten minutes. If after that you’ve had enough, fine, go take a rest. But most of the time, getting started is the hardest part and once you’ve gotten moving, you’ll want to finish your workout.
Not feeling like you have enough time to work out? Check out this 16-minute workout designed for someone on a time crunch!
Being Unintentional or Inconsistent About Food:
One of the biggest mistakes high-performance people make is being unintentional and inconsistent with how they fuel their bodies. Food is incredibly important to your emotional well-being. So it should go without saying that being intentional about how you fuel your body is a big part of emotional self-care.
Why is food so linked to our mood? Let’s talk about Serotonin.
Did you know that about 95% of your serotonin is produced in your gastrointestinal tract? And the production of serotonin and other neurons are impacted by the “good” bacteria in your gut biome? That’s why what you eat is so important for regulating mood in addition to energy.
Furthermore, studies have shown that diets high in sugar are correlated with a greater risk of depression and other mood disorders, while other studies show a diet high in vegetables, fruits, grains, seafood, and lean meats can significantly decrease symptoms of depression.
So, how can we be more intentional about our food?
First, don’t give yourself an opportunity to crash. Everyone has busy days, but ensuring that you can have breaks for meals or pack healthy snacks to consistently keep your brain fueled will make a huge impact on your emotions throughout the day. Not to mention, it’s another way of practicing emotional self-care by showing up for yourself.
Next, be intentional about what it is you’re eating. I get it, popping into Starbies and grabbing a croissant and a latte might be quick, easy, and affordable, but it might also have you experiencing a large sugar spike and crash later in your day.
Instead, pop into a deli and grab a turkey sandwich. It’ll still be affordable and (if necessary) you can eat it on the go. But you’ll have the added benefit of a lean protein to keep you fueled until your next meal.
Failing to Prioritize Relaxation:
This next one is the most common among high-performance people because productivity is such a huge part of our culture. But the practice of embracing intention relaxation is an important part of emotional self-care. Yes, this is the category where you get to bring out those spa kits we talked about earlier if you enjoy relaxing that way.
The most important part of this relaxation is that it is intentional. There is a big difference between sitting down in a comfy blanket to watch your favorite movie with a loved one and turning on Gilmore Girls for the gazillionth time to play in the background while you doom scroll.
How did I know? Let’s just say I have a tab at Luke’s Diner as well. And listen, having a “comfort show” is not a bad thing. But it can be when it becomes a way to numb or dissociate. So while this can be a way to zone out, or have “company” while you clean, it’s not an intentional form of relaxation.
One of the best rules of thumb for restful emotional self-care is to do something that requires you to be present during your rest. Instead, drawing a bubble bath while you listen to music, download a mindfulness app and go through a meditation, or take time to journal with a cup of warm tea.
Having Poor Sleep Hygiene:
It’s no secret that shutting down at the end of the day can be a challenge, especially for performers who are working high-energy jobs late into the evenings. But getting quality sleep at night is directly linked to improving your mental health. A great way to improve your sleep is to practice good sleep hygiene.
So, what are some examples of good sleep hygiene?
Good sleep hygiene looks like having a fairly consistent routine that prepares your body’s nervous system for sleep by helping it wind down. This can look like doing a skincare routine, putting on comfy pajamas, having a sleepy time tea, and turning off screens thirty minutes before bed. It can also look like ensuring your bedroom is a relaxing space to be in, whether that is putting your folded laundry away and out of sight or investing in quality bedding that keeps you comfortable all night.
My favorite sleepy-time routine? In the winter I make a “bedtime hot coco” complete with 10 grams of protein, zinc, and magnesium to help my muscles relax. It tastes just like the real thing and makes for a perfect bedside sipper while I read my book.
In the summer I opt for a mock-tail made of 100% Tart Cherry juice, pomegranate juice, a squeeze of lemon, and topped with sparkling water. The Tart Cherry juice is a known sleep aid and the perfect sweet and sour to replace a nightcap.
Forgetting to Practice Gratitude:
It’s so easy to go through our busy days, go to the gym, cook dinner, go through our routines, and go to bed without considering what we’re grateful for that day. That’s a shame because studies have shown that practicing gratitude is correlated with experiencing fewer symptoms of depression and anxiety.
Practicing gratitude as a form of self-care can look like keeping a gratitude journal.
Neglect Their Goals or Compromising Priorities:
Imagine, for a moment, that your best friend promised to meet you somewhere important and they no-showed you. You likely wouldn’t be pleased and might think twice before relying on them again. When you break the commitments you make with yourself, you’re teaching yourself that you are unreliable. Conversely, when you say “I promised myself ___, and now I am following through on that promise” you’re teaching yourself that you can be relied upon.
Setting goals and showing up for yourself daily is an excellent way to practice emotional self-care. Goals give us something to focus on and work toward that is outside of our circumstances. They give us a sense of ownership over our lives and choosing to not give up on our goals is an important way of showing up for ourselves and increasing healthy self-reliance.
A good example of this is choosing your goals over the expectations of others. For example, visiting relatives can sometimes be stressful when working toward a fitness goal. Whether it’s choosing not to have seconds, going to bed early, or taking an hour to yourself to get some exercise, it’s often challenging for people to understand why we won’t compromise “just for this trip.”
And sometimes, compromise is important. But allowing yourself to be the only one who chooses when to compromise is an important practice of self-care.
Isolating Themselves:
Does this sound familiar?
“I’m so sorry I forgot to text you back! I’ve just been so swamped!”
How about, “I’m sorry I haven’t called you back. It’s been a tough season and I just haven’t felt like talking to people.”
We all have seasons like this. And we do need to listen to our bodies and set boundaries for is privy to what information.
However, it’s important to make sure we aren’t isolating ourselves from the people who can offer us encouragement or support when we’re struggling. Isolation can be a slippery slope away from community and accountability.
If you are feeling like you want to limit your extroversion, that’s okay! But I encourage you to find a therapist or trusted friend you can speak to when things feel especially bleak.
Practicing emotional self-care can be a rewarding practice of discipline on top of being incredibly beneficial for your recovery as an athlete.
So which one of these practices will you try today?
Want some guidance about where might be the best place to start? Reach out to us here and ask about Body Mechanics, our personal training program designed to give you the tools to do it on your own.