Part 2: Prioritizing Physical and Mental Health
Prioritizing your physical and mental health is a fundamental act of self-love. Nurturing your body through exercise and mindful eating and caring for your mental well-being through practices like mindfulness and adequate rest creates a strong foundation for overall wellness and personal growth. Remember, self-care is not selfish; it's essential. When you invest in yourself, you enhance your ability to show up fully in all areas of your life.
You are the most important person in your own life, and loving yourself means treating yourself accordingly. When you love someone, you want to take good care of them, right? The same logic applies to self-love. Taking care of your mind and body isn’t a luxury—it’s a necessity if you want to show up as your best self. And of course you do, because let’s face it: you can’t conquer the world (or even get through your to-do list) if your health is falling apart.
Without your health, even basic tasks become a struggle. Forget chasing dreams—if your body is screaming for rest, even making it to the bathroom feels like a marathon. Nothing works if you don’t work. That’s why moving your body, eating foods that fuel you, and practicing mindfulness are critical pieces of the self-love puzzle.
Exercise: Strengthening Body and Mind
Extensive research underscores the profound impact of physical activity and nutrition on mental health. Regular exercise has been shown to alleviate symptoms of depression and anxiety, enhance mood, and improve overall emotional well-being. This is attributed to the release of endorphins and other neurochemicals that promote a sense of well-being. Moreover, engaging in physical activity can boost self-esteem and cognitive function, contributing to a more positive outlook on life. We’ve all heard it, but maybe we don’t want to believe it’s true, so we can avoid getting started. Unfortunately I can personally confirm it’s true: my mood, energy and productivity are significantly better when I work out. And don’t get me started on my confidence levels!
Incorporating regular physical activity and a nutrient-dense diet into your routine can significantly enhance your mental well-being, and that’s an essential component of self-love and overall health.
Exercise isn’t just for losing weight or getting abs. It’s about pushing yourself, mentally and physically. There’s something empowering about leaving your comfort zone and surviving. Every time you push through a tough workout, you remind yourself just how capable you are.
Personally, I love walking. It clears my head and keeps me grounded. Some days, I walk in silence, enjoying the calm. Other times, I plug in a podcast or audiobook, so I’m exercising and learning at the same time (gotta love a good multi-task).
Another go-to for me? Music. There’s nothing quite like blasting your favorite song and letting it lift your mood. Music has this magical way of turning things around when you’re feeling blah. An impromptu personal dance party is a great way to get your body moving, too!
Mindful Eating: The 80/20 Rule (Kind Of)
Nutrition also plays a pivotal role in mental health. Food doesn’t just impact our health but also how we feel. When we’re feeling bad physically, it brings down our moods, and the reverse is also true.
When it comes to eating, I try to follow the 80/20 rule: 80% healthy choices, 20% indulgences. I’m not out here counting up percentages, though, or criticizing myself on the days it’s more like 60/40 (or worse). It’s not about being perfect. It’s about listening to your body.
Honestly, if we actually listened to our bodies, most of us would eat much better. Our bodies tell us when we eat foods that aren’t beneficial, with symptoms like fatigue, bloating, sluggishness, cramps, nausea, etc. Healthy foods that nourish our bodies leave us feeling satisfied, energized and balanced.
For example, I know heavy carbs are delicious, but they leave me feeling sluggish and bloated. So, even though pasta is life, I remind myself how awful I’ll feel afterward and try to make a different choice. (Keyword: try. Sometimes I do the mental math and decide the joy is worth it.)
Burnout Prevention: The Real Reason You Need Self-Care
As women, and especially moms, we tend to put everyone else’s needs first. We say, “I’ll get to me later,” and then later never comes. The result? Burnout, overwhelm, and a serious case of low self-esteem. It also sends a message out into the universe (and back to yourself) that you are not important. When you don’t show up for yourself, it’s just more fuel for negative self-talk. Taking care of yourself isn’t selfish—it’s essential. You can’t pour from an empty cup, no matter how hard you try.
Self-care doesn’t always feel amazing in the moment. Sometimes, it feels like just another item on your to-do list. But it’s the only way to consistently show up as your best self. It’s how you transform into a higher version of yourself, one small act of care at a time.
Integrating mindfulness practices, such as meditation and deep breathing exercises, into your daily routine can significantly enhance your mental clarity and help you manage stress. Mindfulness meditation involves first focusing on your breathing, and then gently redirecting your attention to the present moment, acknowledging your thoughts and sensations without judgment. This practice has been shown to interrupt the stress cycle, allowing for more thoughtful responses to challenging situations. When I consistently practice meditation, I am more patient and compassionate in my responses, and I experience a clearer, more powerful relationship with my intuition.
Deep breathing exercises, such as breath meditation, are simple yet powerful tools for managing and reducing stress. By concentrating on your breath, you can activate your body's relaxation response, leading to immediate feelings of calm.
Regularly engaging in these mindfulness techniques not only alleviates stress but also promotes overall well-being. Mindfulness and meditation are therefore invaluable components of a balanced lifestyle.
Here are a few self-care practices for physical and mental health that you can try:
Walking: It’s therapeutic and great for mental clarity. Go unplugged to spend time with your thoughts and the local atmosphere, or take advantage of this time to catch up with your favorite podcast.
Stretching or Yoga: While loosening up tight muscles and reconnecting with your body, you can also refocus your thoughts to be in the present.
Journaling: Write down your thoughts, dreams, or just vent—get it all out on paper.
Music Therapy: Play a song that lifts your mood, and let yourself feel good.
Meditation: Sit for five minutes in silence focused on your breathing
Sleep: Yes, this counts as self-care. Get enough sleep so you’re not running on fumes. You and your body deserve rest.
Self care practices are not always relaxing, peaceful or indulgent. At times, they can be uncomfortable and painful. Speaking up for yourself, enforcing boundaries, or walking away from an unhealthy relationship can be scary and difficult.
Many of us encounter obstacles to self-care, such as time constraints, guilt, a lack of motivation, and more. However, it’s possible to overcome these challenges with some simple, practical strategies. First, schedule self-care activities as non-negotiable appointments in your calendar, even if it's just a few minutes daily. Remember: what you prioritize is what gets done. This approach emphasizes the importance of self-care and helps it to become part of your routine. Second, shift your perspective to recognize that self-care is not selfish, but in fact necessary for overall well-being. Remind yourself that taking this time to care for yourself will enable you to be more present and effective in other areas of your life. Finally, start with small, manageable activities that you enjoy, such as taking a short walk or reading a book, to build consistency and gradually increase your commitment to self-care.
Loving yourself means taking care of yourself, because you are your most valuable asset. Taking the time to nurture your mind and body might not always feel glamorous, but it’s necessary. If you make caring for yourself a priority, everything else in your life will start to fall into place.
Share your self-care routines in the comments! I would love to see them.
In the next installment of our series, we'll explore the empowering practice of setting boundaries with confidence. Discover how establishing clear personal limits is an essential component of self-love, enabling you to protect your energy, maintain healthy relationships, and honor your own needs and values. We'll provide practical strategies to help you assert your boundaries effectively, fostering a more balanced and fulfilling life.
Stay tuned for Part 3: Setting Boundaries with Confidence
