CARE spells a simple plan for self-care
Dr. Sarah Ruff of UNC Health shares a memory aid to help create an approach that works for you.
Self-care is often depicted as an indulgence — something special that will help you escape the stress of life’s demands — the concept is much simpler and more accessible to everyone.
“Health includes physical, mental, emotional and spiritual dimensions,” says UNC Health family medicine physician Dr. Sarah Ruff. “Self-care is a way to attend to all of the things necessary to make us a healthy person.”
Self-care will be different for everyone, because it depends on identifying the activities you enjoy and find meaningful, but Ruff says the mnemonic CARE can help you create a plan for your own.
C Is for Community
Coffee dates with friends or walks with your co-workers can fall by the wayside when you’re busy, but being intentional about scheduling time to see others is an important part of self-care. Depending on your situation, this could mean volunteering, joining a club or sharing a playdate to help you feel engaged with your community.
“A busy parent with little children may find that time alone isn’t feasible, but a playdate where children play together and parents can talk can be a great form of self-care,” Ruff says.
A Is for Awe
One of the easiest ways to engage with awe is to spend time in nature. Step outside, put down your phone and notice what’s around you.
“Studies have shown that time outside improves a bad mood and your ability to concentrate,” Ruff says. “Even just five minutes outside or looking at a picture of nature can have the same effect.”
R Is for Restore
“We restore ourselves with a good night’s sleep and engaging in hobbies we like and enjoy,” Ruff says. “You have to identify what makes you uniquely you outside of a job.”
Adults should aim for seven to nine hours of sleep each night. Sleep is crucial to your physical, mental and emotional health, and consistently losing out on quality sleep increases your risk of disease and can impair your mental performance.
Also carve out time for your favorite activities, whether that’s reading, cooking, crafting or watching or playing sports.
E Is for Energy
We draw energy from healthy habits like exercise, eating a well-rounded diet and drinking lots of water, says Ruff. These healthy habits might seem like chores, but you can make them fun.
“Exercise doesn’t have to be going to the gym or running 5 miles,” Ruff says. “It’s any way of moving your body that you enjoy. I have patients who Hula-Hoop or roller-skate, and that counts.”
Ruff notes that everyone also should have annual preventive care checkups, dental exams and vision checks. Your primary care provider can ensure that you receive recommended screenings and vaccines, helping to spot diseases early or prevent them entirely.
Tips for starting a self-care plan
Not sure where to get started with your self-care? Dr. Ruff offers these suggestions:
- Take advantage of small pockets of time. While you may dream of having an hour to curl up with a book or go to the gym, sometimes a few minutes is all you have — so make them count.
- Don’t try to do everything at once. Accept that some weeks, you may not be able to accomplish everything that’s recommended for self-care.
- Put down the phone. You may open a social media app to unwind only to find yourself mindlessly scrolling hours later. Reining in phone use leaves more time for hobbies and healthy habits that help you feel your best.
