Self-Care Practices: From The Inside Out

by | Oct 3, 2020 | Mind Body Medicine Sioux City | 1 comment

Because there is nobody else like you in the world, your self-care is your unique imprint that only you intimately know and build over time. Anything  worth doing takes time to practice and cultivate, and self-care is no different.  So take a deep breath, maybe get a warm drink and sit in your cozy lounge chair to take measure of YOUR self-care. What we take measure of, we can appreciate and grow.  You may want to get a pen and paper to reflect on the questions below. As you reflect on your personal journey, I will share with you my evolving journey in the hopes to support and inspire you.

Why do you value self-care practices?

I value my self-care practices because I inherently matter. I matter because I am the only person who can be me. Who I am, my gifts, desires, dreams and visions all matter because I matter. I learned over time to differentiate between self-worth and self-esteem, the latter is based on what I do or what others think of me, all of which is externally driven. I practice self-care because I feel energized, rested, healthy and connected to myself afterwards.

What do your self-care practices look like?              

My practices involve physical, mental, emotional and social routines. Physically, I pay attention to the amount of sleep I get, having regular healthy meals and being physically active. Mentally, I maintain a mindfulness-self compassion meditation practice and a gratitude journal. Emotionally, I practice good boundary setting, saying no, asking for help when I need it, staying true to my values and spending time doing things I enjoy. Socially, distanced of course, I spend time with people whose company and friendship I value.  

What messages from others have you gotten about self-care practices?

I used to think that self-care is selfish and self-indulgent. I also used to think that it was a temporary thing to do rather than a practice to maintain and cultivate. Additionally, I used to think that there was a right way to do it, and so wouldn’t practice self-care “because I didn’t give it the right amount of time.” I also used to approach the practice as something “I deserved if I worked hard enough for it.” I used to think that these practices were set in stone and were not dynamic.  

How has your self-care practice evolved over time?

I have learned over time to give myself permission to let my self-care practices adapt, change and grow. I’ve noticed that my needs vary depending on the season, my physical health and the demands of daily life. Each life experience has shaped who I am becoming. I’ve learned to honor my growth and reassess what I need from my practices and what I want to achieve. I have certainly had to adapt them during this challenging time for all of us.

When are you least likely to practice self-care?

I noticed that I forgo these practices when I am taking care of others’ needs. Often, it is when I have demands on my time from others and from my work. I also noticed that I don’t maintain self caring practices when I place demands and expectations of myself, when I let myself believe my negative beliefs of myself and when I set poor boundaries.  

When do you know you need to practice self-care? Do you notice changes without it?

I notice that I haven’t been practicing self-care enough, or need to adjust it, when I feel easily overwhelmed, become emotionally reactive and don’t have the bandwidth to handle curve balls that life throws at me. Consequently, I also notice it when I start to be harder on myself and blame myself and show less compassion towards myself and others. I tend to lose my sense of curiosity and adventure and overall feel that I have less physical energy.

Do you keep a certain schedule or rituals for self caring? If not, why not?

I learned that I need to maintain an adaptable routine. The keywords being consistency, flexibility and gentleness towards myself with less self-judgement. There are times, when I have more time to do more self-care. There are other times where I recognize that I need to do more, depending on life-circumstances. I used to be rigid about my personal care practices, and that created more stress and self-judgement. It is an evolving dance.

Who or what inspires you to practice self caring? Why?

My patients inspire me to maintain these practices. When I witness how they are able to cultivate over time their self-care practices and how well they feel and grow, it reminds me to listen to myself and my needs. Also, my friends, who are my source of accountability, remind me to return to my these important practices.

What do you like most about your self-care practices?

I like how I feel, think and connect to myself and others when practicing them.  I also notice that I am able to be and live as a better version of myself. Additionally, I notice that I am able to pause before reacting to people, places and situations, and act in a way more consistent with my goals, values and visions. I also tend to have less of a need to consume in general, whether it be food, media or buying things.  

What are some of your challenges around self caring?

I notice that comparing my own practices to what others do discourages me. Self-judgement about if I am practicing enough or practicing the right way diminish the joy I receive from practicing self-care. When I perceive that I have less time, then I practice less self caring. When I lose sight and connection to my values, I also value less my self-care.

How would you like to grow your self-care practices?                                                                                         

I would like to build more of my self-practices within a community, as it is easy to believe that I am alone and isolated, especially during this challenging time. I look forward to the personal growth in the face of current challenges to adapt my personal care practices. Curiosity and a sense of adventure are key ingredients to the process.  



A Psychiatrist’s Reflections on Ramadan

A Psychiatrist’s Reflections on Ramadan

If you live in the US, and hear the word Ramadan, what comes up to your mind? The most common answer is fasting. But, there is much more to Ramadan than fasting. One of the communities I grew up in during my formative years was the Muslim community.  The majority of...

Transgenerational Trauma

Transgenerational Trauma

Question From a Reader: Dr. A, I am not sure If I am writing you about myself or my son because I feel like we are one and the same. I look at my son and see myself when I was his age. My son is a teenager and has been more moody lately, skipping school, hanging out...



Question from a reader: Dr. A, I am a woman in my 30s and was recently diagnosed with autism spectrum disorder. I got through college, professional life and relationships with some challenges because “I wasn’t like other women.” I don’t think of myself as the “typical...

Putting the Self back in Complex PTSD

Putting the Self back in Complex PTSD

Learn about what Complex PTSD is and the four steps that you can take to help yourself heal and overcome trauma to live a fulfilling and meaningful life.

Self Harm in Adolescents: My teen cuts on her wrists – now what?

Self Harm in Adolescents: My teen cuts on her wrists – now what?

QUESTION FROM A READER: I noticed that my daughter, who is 14 years old, always wants to wear long sleeve shirts and wants to cover her wrists. The other day, I saw scars on both of her wrists and inner thighs. She talks about how other girls in school cut on...

Eating Disorders: How to identify them and help teens cope

Eating Disorders: How to identify them and help teens cope

A QUESTION FOR THE DOCTOR: Dr. A, My 12-year-old daughter struggled with being overweight until she hit a growth spurt. Her weight stayed the same but she grew a few inches. Nobody has ever said anything about her weight, but she recently became obsessed with her...

Smartphone addiction: How kids get sucked in and how to help

Smartphone addiction: How kids get sucked in and how to help

QUESTION FROM A READER: My tween spends most of her time on her smartphone. She has no interest in hanging out with us as her family. Even when she is sitting with us, she is constantly scrolling through her phone, and doesn’t engage with us. When we take her phone so...

Holistic Ways to Treat Insomnia: Part 1

Holistic Ways to Treat Insomnia: Part 1

QUESTION FROM A READER: I have been struggling with my sleep lately and wondering about natural ways to help me with my sleep. Because I haven’t been sleeping well, I am tired during the day. I have tried over the counter medications, but I have woken up with a hang...

Tips on how to decrease anxiety

DOWNLOAD: Tips on How to Decrease Anxiety

Share your email to get a free download that includes tips on relaxation, breathing and keeping a schedule.

You have Successfully Subscribed!