A busy life often leads us to neglect an essential practice for our mental health: self-care. How to maintain self-care? This is a question many ask themselves when they realize, amid stress and daily tasks, that they are not paying enough attention to themselves.

However, the answer to this question involves more than simple hygiene acts or occasional leisure moments. Self-care is a commitment to your mental, physical, and emotional health. It’s about recognizing that, beyond external demands, you need to be well with yourself.

From self-acceptance to stress management, through a balanced diet and regular physical exercise, self-care involves a series of habits that contribute to our balance. Here at the Brazilian Society of Hypnosis, we advocate that clinical hypnosis is a powerful tool that can significantly support these efforts.

Interested? Then join us in this article, where we share seven essential habits for those who wish to learn how to maintain self-care. Discover how to incorporate these practices into your routine and how hypnosis can be your ally in this process.

Understand the Concept of Self-Care

Self-care. This term is well known and usually evokes images of spa, relaxation, and vacations. But the real dimension of how to maintain self-care goes beyond these associations. Self-care is a comprehensive health practice that involves both the body and mind.

We understand self-care as a series of activities consciously performed to promote our overall health and well-being. It is the practice of taking care of ourselves to keep our mind, body, and spirit healthy. Self-care is not about being self-centered or isolating from others. On the contrary, it’s about knowing yourself, recognizing your own needs, and meeting them, whether physical, emotional, or both.

• By taking care of our physical health, we are practicing self-care.
• By resting when we are tired, we are practicing self-care.
• By nurturing our hearts and minds with positivity, we are practicing self-care.
• By giving ourselves time to relax and rejuvenate, we are practicing self-care.

Self-care is, in essence, the ability to take care of oneself to be able to care for others and what surrounds us. It’s the notion that to offer our best to the world, we need to be at our best. And for that, we need care. And you?

How do you maintain self-care in your routine?

The Importance of Self-Care for Mental Health

Talking about self-care undoubtedly involves highlighting its importance for maintaining our mental health. This is a highly relevant topic in today’s scenario, where we increasingly face daily challenges and tensions. Just as we take care of our body, we also need to consistently care for our mind.

When questioning how to maintain self-care, remember that this is a constant work that requires attention and commitment. Self-care promotes better emotion management, helping to prevent anxiety and depression. It also increases the feeling of well-being and emotional balance, being crucial for a healthier and more productive life.

Moreover, the practice of self-care strengthens our ability to deal with adverse situations, enhances self-confidence and self-esteem, contributing to a better quality of life. In the field of clinical hypnosis, professionals who adopt self-care practices can deliver more efficient and humanized care to their patients.

Are you wondering how to maintain self-care? A tip is to start by establishing routines that include moments of relaxation and activities that provide pleasure and contentment. It is also essential to know your limitations and respect them, making a true commitment to your mental health.

Habit 1: Practice Self-Acceptance

In our journey to discover how to maintain self-care, the first step is the practice of self-acceptance. Self-acceptance means recognizing and accepting who you are, with all your attributes and flaws.

It is important to remember that we are all human, and as such, we are prone to mistakes. Self-acceptance is the first step to improvement because by accepting who we are, we can clearly understand our limitations and strengths.

Listen to what your heart says, do not deny your feelings and emotions. Accept yourself completely, with your qualities and imperfections. This is not about conformism, but about understanding that we all have value and deserve to be happy.

• Practice personal reflection
• Recognize your feelings
• Learn to say no when necessary
• Allow yourself to make mistakes and learn from them
• Be kind to yourself

It is not an easy road, it takes time to unlearn ingrained behaviors and learn new ones. But in the end, the benefit is worth the effort. Remember: change starts from the inside out.

Habit 2: Prioritize Adequate Sleep

It is common to hear about the importance of a healthy diet and regular physical exercise. However, we cannot forget a crucial element for our overall and mental health: adequate sleep. Many people underestimate the value of a good night’s sleep, but the reality is that proper nighttime rest is essential to maintain our physical and emotional well-being.

Scientific research shows that sleep deprivation directly affects our ability to concentrate, memory, and mood. A person deprived of adequate sleep can become irritable or anxious more easily. Furthermore, lack of sleep can increase the risk of developing diseases such as depression, heart disease, and diabetes.

So, how to maintain self-care in this aspect? Here are some tips:

• Create and maintain a sleep routine. This means going to bed and waking up at the same time every day, even on weekends;
• Avoid caffeinated beverages, like coffee, tea, and sodas, especially at night;
• Keep the sleeping environment dark, quiet, and at a comfortable temperature;
• If you have trouble sleeping, trying relaxation techniques, such as meditation or reading, can be helpful.

Remember: the ideal amount of sleep varies from person to person, but adults generally need 7 to 9 hours of sleep per night. Respecting and prioritizing this rest time is a valuable way to take care of your mental health.

Habit 3: Balanced Diet and Physical Exercise

Often underestimated, the importance of a balanced diet in self-care cannot be ignored. Eating well is not just about maintaining a healthy weight, but it is also essential to ensure that your body and mind function optimally. Adequate nutrients can promote good mood, high energy, and mental focus. Therefore, it is advisable to opt for a diet rich in fruits, vegetables, whole grains, and lean proteins.

A routine of physical exercise is also indispensable. Physical activity releases endorphins – the happiness hormones, which help reduce stress and anxiety levels. It can also improve sleep and self-esteem. Whether it’s a morning run, a dance class, or a simple walk, choose an exercise you enjoy. This way, it will be easier to keep it as a consistent habit.

But remember: each body has its particularities. So, before starting a new diet or exercise routine, seek guidance from a health professional. They will help you discover how to maintain self-care in the most suitable way for your needs.

Habit 4: Set Aside Time for Leisure Activities

Do you know that hobby you love but always put off because of a busy routine? It’s time to rethink your priorities. When we think about how to maintain self-care, engaging with your favorite pastime is fundamental. It plays a crucial role in emotional balance and your mental health.

Activities that provide pleasure, whether a park stroll, a remarkable book, or even that series you follow, act as positive reinforcements in our lives. Such initiatives boost the production of neurotransmitters associated with the sense of well-being, like serotonin.

Comfort foods also have their place, but be careful not to overdo it. Opt for moderate portions of your favorite treats. Balance is key to keeping the mind satisfied and the body healthy. By making a habit of activities that bring you well-being, you’ll be better prepared to handle the demands of your clinical practice.

As paradoxical as it may seem, setting aside time for leisure and rest is an efficient way to optimize your professional performance. And remember: self-care is not synonymous with selfishness. Treating yourself with kindness, respect, and attention is, in fact, an act of love for yourself and the world around you.

Habit 5: Maintain Healthy Relationships

One of the main pillars of how to maintain self-care is maintaining healthy relationships. Strong connections with other human beings can lead us to a sense of belonging and purpose, as well as provide a support network during adversities.

Do not underestimate the power of a good conversation, a shared laugh, or even a warm hug. It’s the small gestures that often bring the most significant benefits to our mental health.

Remember, a healthy relationship is not synonymous with the absence of conflict. It’s natural for discussions to happen, but it’s possible to handle them in a way that preserves your peace of mind and that of the other. Self-care is also about knowing how to set boundaries and distance yourself from toxic relationships when necessary.

Connecting with others can also involve group activities like team sports, dance classes, or participation in book clubs. These environments can provide the perfect opportunity to form new friendships and strengthen existing ones.

And remember, “Quality” is always more important than “Quantity”. Healthy, enriching, and respectful relationships will make a big difference in your life and how you handle your own feelings. Self-care involves building and preserving connections that propel you and contribute to your personal and professional development.

Habit 6: Learn to Manage Stress

Managing stress may seem difficult at first, but this is where the skill of how to maintain self-care becomes a crucial tool. Stress can cause numerous impacts on physical and mental health if not managed properly.

When working with clinical hypnosis, we deal with many cases of individuals struggling with stress and anxiety. Therefore, knowing effective stress management strategies is essential. Here are some tips you can adopt.

• Practice deep breathing and relaxation exercises.
• Disconnect from social media from time to time to avoid information overload.
• Learn to say no and create healthy boundaries.
• Invest in activities you enjoy that relieve daily pressure.

Moreover, leading a balanced and healthy life makes all the difference. This includes eating properly, maintaining a regular sleep pattern, exercising regularly, and dedicating time to yourself.

Above all, always remember it’s okay to ask for help. If you feel that stress is getting out of control, do not hesitate to seek support from an emotional health professional.

Scientific hypnosis is a powerful and proven tool that can help deal with stress. But for that, you need to take care of yourself first. So, keep self-care as a priority in your life.

Habit 7: Use Scientific Hypnosis as a Support Tool

Now we’re reaching the last habit to maintain self-care, which is using scientific hypnosis as a support tool. When used correctly, hypnosis can be a valuable resource to better understand our own limitations and overcome them.

If you ask me: “But how can I apply hypnosis in my routine?”, I will answer: by practicing self-hypnosis. Self-hypnosis can help relieve stress, improve sleep, and even strengthen the immune system. It is a practice that helps us connect with our inner world and modify automatic thoughts and behaviors.

In this process of self-hypnosis, we can use various techniques, such as deep breathing, visualization, and positive suggestion. All to facilitate the introduction of self-care practices more effectively into our daily lives, promoting our mental health.

However, it is worth remembering that self-hypnosis is a complementary tool and does not replace ongoing health treatments.

Scientific hypnosis, whether by a professional or through self-hypnosis, is an evidence-based practice. At the appropriate time and responsibly, hypnosis can be safely incorporated into the routine of those seeking well-being and self-care.

How to Incorporate These Self-Care Habits into Daily Routine

Right off the bat, the question many ask is: “how to maintain self-care consistently?”. Firstly, it’s necessary to remember that change is a process, and every small step counts.

Plan your day: Define in advance the moments of your daily routine that will be dedicated to self-care. This can be as simple as setting aside 20 minutes in the morning to meditate, or an hour at night to read a book.

Set realistic goals: We often give up incorporating new habits because we aim too high right away. Start slow and increase as you feel comfortable.

At the same time, accept slip-ups. It’s part of the process to make mistakes, and that’s okay. Remember that the important thing is to keep the effort.

One of the keys to successfully implementing these self-care habits is finding activities you genuinely enjoy. If it’s a sacrifice, it’ll be hard to maintain in the long run. Therefore, try different activities until you find those that bring happiness and well-being.

Finally, another strategy is to share your self-care goals with someone you trust. This can provide additional motivation and a support system for your self-care journey.

Making it clear: taking care of yourself is not selfishness. It’s a basic and fundamental need for us to better serve others and our work as helpers, especially in the practice of clinical hypnosis. Therefore, start today and take small steps towards a daily self-care routine.

Conclusion

In a world where we are accustomed to a fast-paced routine and numerous responsibilities, the practice of self-care can be easily neglected. However, how to maintain self-care is essential not only for our mental health but also for our ability to help others effectively.

Through simple self-care habits, such as self-acceptance, maintaining adequate sleep, balanced diet, physical exercise, setting aside time for leisure activities, maintaining healthy relationships, and learning stress management, we can achieve significant well-being.

Additionally, scientific hypnosis emerges as a powerful ally in this process, allowing a deeper and more effective approach to caring for our mental health. Self-hypnosis, in particular, can be an extraordinary support tool, enabling stress relief and promoting more emotional balance.

View self-care as a journey, not a destination. Every step taken in this direction is crucial to maintaining mental and emotional health. Be kind to yourself and understand that every progress counts.

And if you want to enhance your professional results or even discover a new profession, clinical hypnosis may be the path. Learn about the evidence-based hypnosis training and postgraduate courses from the Brazilian Society of Hypnosis. Click here to learn more!.

Frequently Asked Questions

How to incorporate clinical hypnosis into self-care?

In the self-care process, clinical hypnosis can be a valuable ally to help manage stress, reduce anxiety, and even improve sleep quality. Hypnosis sessions can be conducted through a licensed therapist or even through specialized online apps and videos.

Why is it important to prioritize adequate sleep in self-care?

Adequate sleep is crucial for mental and physical health. During sleep, our body performs repair and restoration processes, and an interruption of these processes can lead to cognitive decline, depression, anxiety, and many other health issues. Therefore, it is essential to establish a good sleep cycle to stay healthy.

What are some ways to practice self-acceptance in self-care?

Self-acceptance is the ability to accept oneself as they are, with all their strengths and weaknesses. This can be achieved through practices such as meditation, journaling, therapy, life coaching, and also through clinical hypnosis, which can help cultivate a more loving attitude and self-acceptance.

What does it mean to have a balanced diet and practice physical exercise in self-care?

It means being mindful of what you eat, ensuring that your diet includes a variety of nutrients your body needs to function optimally. In terms of physical exercise, it means engaging in regular activities you enjoy that help keep your body physically active and healthy.

How can scientific hypnosis be a support tool for self-care?

Scientific hypnosis can be used as a support tool for self-care because it can help change negative thought patterns, promote deep relaxation, and even assist in forming new healthy habits. Incorporating hypnosis into your self-care routine can be an effective way to improve mental health and overall well-being.