Self-Care: Treat Yourself to Better Health

Jul 24

International Self-Care Day takes place every year on July 24th signifying that the benefits of self-care are felt 24 hours a day, 7 days a week. Self-care goes a long way in preventing disease, enhancing mental health, and allowing you to live your best life. Follow along to learn more about self-care, including why it is essential and the 7 elements that encompass it, as well as tips and resources to help you get started.

What is Self-Care?

The World Health Organization describes self-care as,

“the ability of individuals, families and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider.”

Simply put, self-care comprises of anything involved with managing our psychological and physical wellbeing, ultimately supporting better health outcomes.

Why is Self-Care Essential?

Prevention of Disease

Lifestyle diseases, including heart disease, stroke, cancer, diabetes, and chronic lung disease, are estimated to account for 88% of all deaths in Canada (WHO, 2018). The rise of these diseases has been primarily driven by four main risk factors: tobacco use, physical inactivity, substance abuse, and unhealthy diets. By modifying our habits, maintaining an active lifestyle, and consuming a healthy diet, we can reduce our risk of disease.

Improved Mental Health

It is easy for us to feel overwhelmed when faced with unprecedented or stressful situations, which can lead to interference with our regular cognitive functioning and cause feelings of uncertainty, anxiety, and stress. When we take initiative to feel mentally, emotionally, and physically healthy, we have a propensity to be more resilient when encountering stress or adversity.

Increased Efficiency and Innovation within the Healthcare System

Through effective self-care, we become active decision-makers in our healthcare enabling us to prevent, test, and treat some of our health conditions on our own. This can be accomplished with self-care health interventions, which include drugs, devices, diagnostics, and digital products that are provided partially or entirely outside of formal health services. Implementing self-care health interventions and other self-care initiatives can help our healthcare system stay sustainable in the long-term.

Seven Pillars of Self-Care

The International Self-Care Foundation (ISF) has developed a framework for self-care to help individuals understand all the elements that encompass self-care for practical and successful implementation.

1. Health Literacy

Health literacy is the motivation and ability to access, understand, and use health information and services to make informed and appropriate health decisions.

2. Mental Wellbeing

Mental wellbeing is a state in which an individual realizes their potential, can cope with the normal stresses of life, can work productively and effectively, and is able to contribute to society. Mental wellbeing is comprised of self-awareness and agency. Self-awareness allows for practical application of our health knowledge to our own health situation. Agency then allows us to act on our knowledge and awareness to produce a better outcome. Examples of self-care practices within this pillar include blood pressure and cholesterol level checks and regularly participating in health screenings.

3. Physical Activity

Regular moderate intensity physical activity is essential to good long-term health as it can improve mood, control weight, and reduce the risk of lifestyle diseases. Physical activity can include walking, playing sports, cycling and yoga.

4. Healthy Eating

Consuming a nutritious and balanced diet has continuously shown evidence of preventative benefits, reducing risk of lifestyle diseases.

5. Risk Avoidance/Mitigation

Reducing or avoiding behaviours that directly increase the risk of disease reduced the risk of premature death. Self-care behaviors can include quitting tobacco, limiting alcohol use, using sunscreen, getting vaccinated, and wearing a seat belt while in a vehicle.

6. Good Hygiene

Good hygiene practices prevent the spread of disease and help maintain good health. These practices include washing hands regularly, brushing teeth and food safety practices.

7. Rational and Responsible Use of Self-Care Products and Services

The rational and responsible use of health products and services can help in safely managing health, including the treatment of minor ailments. These health products and services also support health awareness and healthy practices. Examples of self-care tools within this pillar include routine use of medications prescribed by a doctor, home blood pressure monitors, smoking cessation programs, gym memberships, and acupuncture.

Self-Care Strategies

Make use of your group benefit plan.

Get use out of your group benefit plan through dental care, drug plan, and paramedical services. Your plan can help prevent long-term health issues, effectively treat current health conditions, and achieve overall physical and mental restoration.

Keep your body active.

Daily physical activity is one of the most valuable ways to achieve both mental and physical wellbeing as it reduces stress, enhances mood, and keeps your body healthy and strong.

Form healthy eating habits.

Consuming a nutritious and well-balanced diet supports our immune system, increases energy levels, and enhances our overall mood.

Prioritize a good night’s sleep.

Allowing your body to revitalize itself each day helps with balancing our mood and increases cognitive functioning as well as mental clarity.

Check in with yourself through journaling.

Jotting down important to-do items, scheduling in time to take care of yourself, like exercising or eating, and reflecting at the end of the day can help us feel better throughout the day.

Practice mindfulness and meditation.

Exercising mindfulness through meditation and controlled breathing helps us tackle stress and anxiety leading to better mental health. There are popular free and low-cost mindfulness apps, like CALM and Headspace, that can help provide guided meditations and additional resources.

Practice gratitude and give back to the community.

Practicing gratitude in tough times can help inspire a positive mindset. Alternatively, volunteering can provoke feelings of gratitude and create meaningful connections within the community.

Set healthy boundaries.

Setting boundaries helps us look at our needs and prioritize activities that will help us reach our goals.

Stay social.

Whether it’s a phone call with a family member or dinner with friends, having a support system enhances our positive mental health.

Treat yourself.

Taking part in our favourite hobbies or treating ourselves to a healthy indulgence is a great way to de-stress as well as re-establish a positive and creative mindset.

Finding Help and Additional Information

Below are some resources for anyone facing health challenges in Canada. Please note that if you are in crisis, please go to your local hospital or call 911 immediately.

Crisis Hotlines

Kids Help Phone

1-800-668-6868

Crisis Services Canada

1-833-456-4566; residents of Quebec: 1-866-277-3553; text #45645 (English only) from 4:00 p.m. to 12:00 a.m.

Mental Health Crisis Line

1-866-996-0991 (available 24/7)

First Nationals and Inuit Hope for Wellness Help Line

1-855-242-3310 (available 24/7 and live chat available online)

Talk4Healing For Indigenous Women

Call or text 1-855-554-HEAL (live chat available)

Canada Drug Rehab Addiction Services Directory