The society we live in is one of appearances, a society where each of us constantly feels the eyes of others upon us, ready to make faces and judge us for a skirt that's too short, a sweater that's too loose, a hairstyle that's different from the norm, or a bit of love handles on our hips.
As much as we try to ignore them, these annoying comments seep into our minds, harming our overall mental and physical well-being and continuing to haunt us like a slow-healing wound.
I, too, am the first to feel hurt when someone points out my particular "softness" and that I could never walk the runway as a model for Armani or Versace. The bitter pill to swallow is certainly hard, but with time, we also learn to understand and select the voices from which these uncomfortable words come. We begin to work on ourselves and our self-perception. We reflect on who each of us is and wants to be. We smooth out and improve those physical and character aspects that we don't like about ourselves. We aim to increase self-confidence. The goal is to one day be able to look in the mirror and say, "This is me! I like myself just the way I am! No criticism can shake me! The only person worth changing for is myself!"
In relation to this, for a little over a decade now, primarily in England, the Self Care Week has been celebrated annually.
What is the Self Care Week?
The Self Care Week is an annual event that takes place every November (this year from November 13th to 19th) with the aim of promoting, on an international scale, greater awareness of self-care within families, society, and across generations. Since 2011, this initiative has been organized by the Self Care Forum, a British charity that seeks to empower and encourage everyone to make self-care a daily habit. Each year, a specific theme is chosen, and for 2023, the theme is "Mind and Body."
The Self Care Week primarily involves:
International, national, regional, local, and community organizations interested in physical health and mental well-being.
Healthcare organizations to communicate health-related messages.
What Does Self Care Mean?
Let's debunk a myth: taking care of oneself does not mean being self-indulgent or selfish. On the contrary! According to Paula Gill Lopez, a professor at the Department of Psychological and Educational Counseling at Fairfield University in Connecticut, self-care is an essential need, especially to address the current "epidemic" of anxiety, stress, and depression.
According to the World Health Organization (WHO), self-care can be defined 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."
It encompasses everything necessary for physical health, from hygiene to nutrition, health literacy, and actual access to medical care. These are the steps that an individual can take to manage the stressors in their life and strive for overall mental and physical well-being.
A Healthy Mind in a Healthy Body: The Need to Take Care of Our Minds
According to neuroscientist Jana Brincker, the creator of the Memorado app, when we talk about training, we often focus on everything from the neck down, overlooking the fact that our brain, just like our body, requires both regular exercise and moments of rest.
In fact, as stated by Freeletics, the brain uses a quarter of our energy, consuming much more in proportion than other organs in our body due to its significantly larger size. This is because our mind is our most precious resource. Human evolution didn't depend on strength, speed, or agility like in the case of animals, but rather on our capacity to think. Even the upright posture of our body evolved to support the weight of the brain and protect it.
The mind and body are almost like "Romeo and Juliet of anatomy": two separate entities whose magnificence truly shines when they are united. There's a reciprocal relationship between the two: when the body is well, the mind is clear and benefits from it, and conversely, when we enjoy psychological well-being, we see positive signals from our body and skin.
Conversely, if one of them faces difficulty, the other will consequently be affected. Therefore, both the gym and spa serve not only the body but also the mind, in equal and appropriate measure and of excellent quality!
How Can We Keep Our Brain in Shape?
There are numerous ways to mentally train ourselves, and each of us chooses the best activities based on true self-awareness and personal preference (Freeletics, 2018):
Avoid monotony and routine, as they can lead to boredom (as Giacomo Leopardi teaches: "Boredom is the most sterile of human passions").
Seek new and varied stimuli to ignite curiosity.
Discover hobbies and passions, such as traveling or reading (in my case, writing!).
Listen to the signals your body sends you: never ignore stress and fatigue!
Don't be overwhelmed by the fear of appearing lazy or unproductive, especially in a work context (taking time for yourself is necessary to recharge energy and find motivation again).
Set aside time for meditation: meditation is the most effective technique to relax and recharge both mentally and physically.
Does Taking Care of Our Body Benefit Our Mind?
Maintaining a healthy and well-trained mind has visible benefits on our body: it reduces stress, enhances concentration, boosts self-esteem, increases determination, and stimulates happiness-inducing chemistry. But also, exercising and taking care of our body has positive effects on our psyche! This is primarily due to the reciprocal and bilateral relationship I mentioned earlier.So, how can we achieve this?An article published in 2020 by JAMA Network states that in the 21st century, longevity depends on following healthy practices and maintaining an energetically positive lifestyle.Below is a list of good habits, supported by numerous scientific studies, considered the best for taking care of our bodies. The result? A longer life expectancy and improved mental and physical well-being!
Regular physical exercise,
people who dedicate two to eight hours per week to any form of physical activity reduce their risk of premature death by 29% to 36%.
Maintain a healthy and balanced diet,
Get the right amount of quality sleep,
Spend time in green spaces.
If I were to use a metaphor to convey this message, it would be this: humans are like cars, with our bodies serving as the engine and our brains as the bodywork. Both are essential, and if one is missing, the car can neither function nor exist. Both require time, care, dedication, and effort, but without a good engine, even the most beautiful bodywork is entirely useless.
The engine gives life to everything and keeps it running, so our bodies need consistent and diligent maintenance. We must not neglect ourselves!
Why Is Having a Self Care Routine Important?
Having a routine is a useful way to remind ourselves to take care of ourselves every day. According to Dermatologist Dr. Nikoleta Brankov, we are creatures of habit. When we develop a healthy habit, we make our lives better and more enjoyable.
Everyday Health provides some tips for building a self-care routine:
Identify actions that bring joy, rejuvenate personal energy, and restore balance (activities can vary from reading a fashion magazine to dedicating time for yoga to starting the day with a good breakfast).
Start with small steps to incorporate a new behavior into your week.
Practice that behavior every day of the week.
Reach the end of the week and reflect on how that specific behavior makes you feel.
Try adding new behaviors whenever you feel ready for fresh stimuli.
Get support by sharing these practices with loved ones, friends, a coach, or a professional.
How Does a Skincare Routine Affect Our Mental Health?
Want to know my favorite routine? I'll share it with you: my daily skincare routine! It wasn't even that difficult to establish compared to other routines I find more challenging, like meditation or hitting the gym.
For me, my skincare routine is a way to escape from stress. Amidst the hustle and bustle of everyday life, this specific daily practice serves as a safe haven where I can relax, take care of myself, and even have fun.
Furthermore, in this strange world where we often feel like puppets in the hands of the dangerous puppeteer, a skincare routine allows us to have complete control over our bodies and, consequently, to feel a bit more in charge of our lives. According to Everyday Health, there are various benefits to having daily skincare practices:
Greater mental stability:
People inconsistent in their skincare routines are more likely to suffer from depressive and bipolar disorders, mood problems, loneliness, and unhappiness (Lancet Psychiatry, 2018).
Fewer worries:
Good mood for everyone:
More sociability:
What is Psycare Beauty?
Lastly, I'd like to talk about a new trend in 2023: psycare beauty. Psycare beauty is a beauty routine that focuses on the psychological well-being of a person, linking it to everything that makes us feel good in the realm of beauty.
The goal is to maintain a daily beauty routine that helps prevent stress, anxiety, and fears that negatively impact our mental and physical well-being.
It's a way to legitimize carving out a deserved space every day for physical, mental, emotional, and spiritual stability. Consumers are seeking products (skincare, makeup, hair care, supplements, fragrances) that infuse them with an aura of serenity, tranquility, joy, and happiness.
According to Fem, most cosmetic products launched on the market related to psycare are inspired by ancient Eastern medicine, such as Ayurveda and traditional Chinese medicine. In addition, there are makeup products with colors that promote optimism, creams and oils with adaptogenic herbs, and a beauty routine that follows lunar phases.
According to Vanity Fair and iO Donna, there are many products based on natural ingredients that support individual physical and psychological well-being. Some examples include:
Camellia:
rich in vitamins A, E, and B, it has antioxidant properties that reduce skin aging, protect, hydrate, soften, and decongest the skin and scalp. It's ideal for hair care and helps combat dandruff. It also promotes healing and combats stretch marks by regenerating the skin (Wingsbeat, 2021). Notable products containing camellia include Ecophylla's Camellia and Caffeine Face Cream, known for its nourishing and energizing effects.
Rosemary:
Cocoa/Chocolate:
Ginger:
Lebubè's 5 Tips for Self-Care
In conclusion, let's recap some fundamental concepts that everyone should try to embrace:
Chill:
Relax, let go of obstructive worries, and don't let judgments and criticisms undermine your physical and mental well-being.
Take care of yourself:
Listen to yourself:
Pay attention to the signals your body sends you. Don't subject your skin and hair to unnecessary stress. Use products with ingredients that enhance them (not just based on scents you like!).
Love yourself:
Be happy:
FAQs
What is the Self Care Week?
The Self Care Week is an annual event, typically held in November, aimed at promoting awareness of self-care practices on an international scale.
What is self care?
Self-care refers to taking deliberate actions to maintain and enhance your physical and mental well-being, including activities that promote health, prevent illness, and cope with stress.
How do I do my self care?
Self-care involves a variety of activities, such as maintaining hygiene, eating a balanced diet, getting quality sleep, and engaging in hobbies or relaxation techniques like meditation.
Why is it important to take care of the mind?
Taking care of the mind is crucial for overall well-being because it reduces stress, improves focus, boosts self-esteem, and contributes to a happier and more balanced life.
How can I train my mind?
You can train your mind by avoiding monotony, seeking new experiences, pursuing hobbies and passions, listening to your body, and dedicating time to meditation.
How do you take care of yourself physically?
Physical self-care involves regular exercise, maintaining a healthy diet, getting sufficient sleep, and spending time in green spaces.
Why is having a routine important?
Having a routine helps remind you to engage in self-care practices consistently and can make your life more enjoyable and manageable.
What is the power of routines?
Routines provide stability, reduce stress, and create a sense of control, making it easier to incorporate self-care activities into daily life.
Why is a skincare routine important?
A skincare routine can serve as a form of relaxation, reduce stress, and improve mental stability. It also promotes healthy skin.
How do I manage my routine?
To manage your routine effectively, identify activities that bring joy, incorporate new behaviors gradually, practice them daily, reflect on their impact, and seek support from loved ones or professionals.
How can your skincare routine benefit your mental health?
A skincare routine can lead to greater mental stability, reduce worries, improve mood, and enhance sociability by providing a soothing and satisfying self-care experience.
What is psycare beauty?
Psycare beauty is a beauty routine that focuses on psychological well-being, emphasizing products that promote serenity, tranquility, and joy. It combines beauty practices with mental health benefits.
What are some key ingredients in psycare beauty?
Key ingredients in psycare beauty products include Camellia, Rosemary, Cocoa/Chocolate, and Ginger, each offering unique benefits for physical and psychological well-being.
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