Self-Care
We Are Our Primary Caregivers
Long before humans had healthcare providers, each person had to look out for themselves. There is a worldwide effort to remind individuals that they have power in managing their own health. The World Health Organization describes the meaning of health as, “a state of complete physical, mental, and social wellbeing, and not merely the absence of disease or infirmity.” 1
What is Self-Care in Health?
Self-care is about everyone’s individual practices and activities that support their own health. It is the ability of individuals, families, and communities to promote health, prevent disease, maintain health, and cope with illness and disability – with or without the support of a healthcare provider.
Attention to self empowers a person to guide their health, enhances understanding of personal health conditions, reduces dependence on healthcare systems, and leads to better health outcomes and quality-of-life. It has even greater significance in chronic illness management. Self-care is essential for mental wellbeing, helping to mitigate stress and anxiety.
Self-care is the practice of taking intentional steps to improve and support your health. These steps can fall under several categories including physical, emotional, social, spiritual, environmental, educational, financial, and psychological wellbeing. It also includes risk avoidance and adherence to effective treatment advice.
The World Health Organization (WHO) recommends self-care interventions for everyone, to promote health and prevent disease. There is no established international consensus of what these actions should be, as there are variances in communities and cultures around the globe.
For example, the International Self-Care Foundation’s website (isfglobal.org) currently suggests that there are seven pillars of self-care: knowledge and health literacy, mental wellbeing, physical activity, healthy eating, risk avoidance and mitigation, good hygiene, and rational and responsible use of self-care products and services. However, different organizations suggest other ideas could more effective.
Self-care is deeply personal, but making some efforts will improve your health. Below are some self-care ideas that could work in the Canadian context that you can explore. You can review and choose actions based on your mood, needs, and preferences. What works for one person might not be as effective for another, so feel free to experiment and adjust based on what you enjoy and what makes you feel recharged. If you are a parent, self-care extends to finding ways to help your children learn good habits in these areas too.
Physical Health Self-Care
- Practice good hygiene, including oral care, regular hand washing, and showers/baths
- Get a good night’s sleep, aiming for 7-9 hours of quality rest, and nap when you’re feeling fatigued
- Eat nutritious meals and snacks full of fresh fruits, vegetables, nuts, and good sources of protein
- Limit consumption of ultra-processed foods, soft drinks, coffee, sports drinks
- Drink plenty of water to stay hydrated and energized
- Go for a walk, run, or bike ride in nature, a park, or around your neighborhood
- Eliminate or reduce smoking
- Manage alcohol drinking
- Seek medical help for persistent rashes, pain, or lumps
- Schedule regular visits with your healthcare provider especially if you are living with a chronic condition
- Take time to connect with your healthcare provider and speak up if something seems off with your health
- Test regularly as directed such as blood pressure and blood sugar levels, mammograms, prostate-specific antigen, personal disease-specific measures, etc.
- Keep your vaccinations up to date, including annual COVID-19 and influenza shots, travel vaccines, and any other recommended vaccines based on your age, lifestyle, and health conditions
- Use medicines, devices, diagnostics, and digital tools as instructed
- Get a massage or try self-massage and stretching techniques
- Take a bubble bath or a spa day at home with calming scents like lavender or eucalyptus and moisturize after
- Try a new activity or join a fitness class
Mental & Emotional Self-Care
- Meditate for mindfulness, relaxation, and mental clarity
- Journalling can help when you write down your thoughts, gratitude, or reflections on your day
- Read a book or listen to an audiobook that brings you joy or knowledge
- Practice affirmations to build confidence and positive self-talk
- Do a puzzle or engage in brain games (e.g., crossword, Sudoku, etc.)
- Learn something new, perhaps taking an online class or watching a tutorial on a new subject
- Set healthy boundaries in relationships to avoid burnout and stress
- Listen to music that makes you feel happy or relaxed
- Watch a comforting movie or TV show that makes you feel good
- Art therapy might help when you try drawing, painting, or crafting as a creative outlet
- Talk to a therapist or counsellor for emotional support or guidance
- Write letters (even if you don’t send them) to express feelings you’re holding inside
- Take a mental health day when needed to rest and recharge
- Write down your goals or create a vision board to clarify your dreams
Social & Lifestyle Self-Care
- Call or video chat with a close friend or family member
- Spend time with loved ones doing something simple, like playing a game or eating together
- Volunteer or do something kind for someone else, fostering connection
- Join a social club or support group related to your health, hobbies, or interests
- Set ‘me-time’ to balance social interactions and personal space
- Send a thoughtful note or gift to someone you care about
- Choose to have alone active time so you can enjoy a café, museum, or park on your own
- Do a deep clean and de-clutter your space to create a calm environment
- Meet new people through meetups, online forums, or community events
- Express gratitude to people in your life, whether verbally or through a message
Creative Self-Care
- Try knitting, crocheting, or sewing to make something with your hands
- Write poetry, short stories, or creative essays to express your imagination
- Make a vision board to express your dreams and goals
- Start a DIY project or try some craft work like pottery or scrapbooking
- Bake or cook a new recipe just for fun
- Take photographs or explore photography as an art form
- Play a musical instrument or learn to play a new one
- Dance to music that lifts your spirit
- Start a blog or vlog to document your thoughts, life, or creative endeavors
- Experiment with digital art or graphic design
Intellectual Self-Care
- Learn more about any health condition you might have
- Read a new genre of books, especially something that challenges you intellectually
- Listen to educational podcasts or talks on topics that interest you
- Take an online course in a subject you’ve always wanted to explore
- Watch documentaries that broaden your perspective or teach you something new
- Learn a new language through apps, books, or classes
- Write an essay or research paper on a topic you’re passionate about
- Join a book club or discussion group to engage in thought-provoking conversations
- Challenge yourself with a brain teaser or an intellectual game
- Attend a lecture or seminar on a topic of interest, either in person or online
- Create a learning schedule for yourself to consistently grow your knowledge
Financial Self-Care
- Create a budget or organize your finances to relieve financial stress
- Save for something you really want and set a goal and make it happen
- Review your subscriptions and cut any you no longer need
- Treat yourself within your budget by buying something small that you’ve wanted for a while
- Invest in your future by learning about personal finance or starting an emergency fund
- Pay off a small debt or plan steps to reduce outstanding balances
- Set up automatic savings for peace of mind and financial security
- Have a ‘no spend’ day to reset your relationship with money
- Consult a financial planner if you want expert guidance on managing your wealth
- Celebrate financial milestones like paying off a debt or hitting a savings goal
Environmental & Spiritual Self-Care
- Spend time in nature to feel grounded and connected to the world around you
- Pray or engage in spiritual practices that align with your beliefs
- Practice mindfulness or meditation to connect with your inner self
- Do deep breathing exercises to calm your mind and soul
- Create a sacred space at home for peace and reflection
- Read spiritual or philosophical texts that inspire you
- Do a kindness ritual such as volunteering or paying it forward
- Practice gratitude daily by writing down at least three things you’re thankful for
- Engage in a creative ritual, like creating art or music, as an expression of spirituality
- Add houseplants to your living space to bring nature indoors
- Change your sheets for a fresh, restful sleep environment
- Create a peaceful reading nook or relaxing spot in your home
- Listen to nature sounds or calming playlists to soothe your mind
Technology Self-Care
- Take a social media detox for a day or more to clear your mind
- Organize your digital files and emails to reduce digital clutter, and delete obsolete contacts
- Limit screen time and schedule breaks for a healthier balance
- Unsubscribe from unnecessary email lists to minimize distractions
- Curate your digital environment by following accounts that inspire or uplift you
- Have a digital detox day when you unplug from all devices and enjoy offline activities
- Use apps for mindfulness or relaxation, such as meditation or sleep trackers
- Set boundaries for tech use to avoid overstimulation, especially before bed
Social Determinants of Health in Canada2
As mentioned in the Inside Tract® issue 219 during the summer of 2021, many factors have an influence on individual and population health. Our genetics, lifestyle, exposure to viruses and bacteria, and where we are born, grow, live, work, and age have an important influence on our health. Health Canada has identified broad-ranging social determinants of health. The main determinants are:
- income and social status
- employment and working conditions
- education and literacy
- childhood experiences
- physical environments
- social supports and coping skills
- healthy behaviours
- access to health services
- biologic and genetic endowment
- gender
- culture
- race and racism
Social Determinants of Health Affect Self-Care
So much of being healthy is related to health education and literacy, lifestyle management, and medication adherence when applicable, but the social determinants of health underpin all things.
We don’t all begin at the same place in life, so our journey through it has completely different twists and turns. A person could have emotional barriers such as fear, anxiety, or depression, making self-care feel overwhelming. There are often financial constraints related to improvement, you might be working long hours or multiple jobs to make ends meet, and you might be too stressed take basic care of yourself. There is inconsistent support from healthcare providers, especially since the COVID-19 pandemic unfolded.
It might be tough to have sufficient sleep if you live in a busy household with children or if you are homeless; you might find smoking cessation difficult if it is your go-to for anxiety relief; you might over-use alcohol due to an unaddressed addiction; you might not be able to afford your prescribed medications; there could be physical barriers that inhibit you from being physically active; you might not have access to healthy food; excess weight might be beyond your control if you are genetically disposed to weigh more or have a lifestyle factor that is difficult to modify; it could be that you don’t understand why you have to adhere to a specific treatment schedule; you could have an aversion to some aspects of oral hygiene or might not be able to afford a dentist visit; you might not have time to attend to something your body alerts you to and a condition could get worse and go undiagnosed and untreated because you ignore yourself due to other life pressures. Even your childhood experiences affect your ability for self-care as you age.
Dietitians tell us to modify our diets; however, standardized advice does not factor in the individual’s unique responses. Our readers have told us they all manage their health differently and that works for them. As far as diets go, for example, many have had success in low carb, vegetarian, vegan, or carnivore, and some find intermittent fasting useful while others cannot adhere to any specific diet. Healthy diets should be adequate, balanced, moderate, and diverse, but diets can only be healthy if foods and beverages are safe and accessible. The cost of living, whether you are employed, and where you live can affect your ability to include balanced, nutritious foods in your diet. You might not know how to, or have the time to, cook.
Self-care is vital, but it is not a replacement for public healthcare. What if you notice a problem but don’t have local access to someone who can help? In Canada, more than five million adults do not have access to a regular healthcare provider and those who do often have to wait weeks and even months to get an appointment.3
These are just a few of the reasons why an individual might find self-care difficult.
Some Things to Try
Self-care is figuring out what works best for you and making sure you have health rewards. If you’re overwhelmed with high-pressure situations, self-care is often the first thing you sideline. To keep your wellbeing on track, try scheduling some ‘me-time’ as a non-negotiable appointment in your calendar, just like any crucial meeting. Set boundaries with work hours and stick to them, ensuring you have time to decompress. Practice mindfulness or meditation daily to centre yourself and reduce anxiety. Sometimes, we must accept the reality that our personal situations (or those of others, so be careful to not judge) are insurmountable so adequate self-care is impossible. This is why it is important to have a support circle, with individuals you can rely on when you need help.
You could be mindful of things you can change. During a BadGut® Lecture, Vancouver-based registered clinical counsellor, Claire Maisonneuve, suggested that you should watch what you put into your mind the last hour before going to bed, as this will affect the quality of your sleep. Also, be mindful of what you think in the first few minutes upon awakening, as this will set the tone for your day. Negative thoughts, resentments, anger, and jealousy, all affect your self-care, so take time to address the negativity. It is also a particularly productive idea to surround yourself with people who are positive and who have an optimistic view of what is possible in life. Both positive and negative have influence, so seek more positivity around you.
The international community suggests that if we focus on self-care, then we can keep people out of hospital. However, even if we focus on self-care, our healthcare system needs to be there for us.
Patients seem to know when something serious is wrong, even before a diagnosis. In a study published in November 2024 in the Canadian Medical Association Journal,4 researchers found that use of the emergency department is common before a cancer diagnosis. After reviewing 651,071 records of persons with cancer in Ontario, they found that one-third had showed up at the emergency department within the three months leading up to their cancer diagnosis. They found several categories of persons who were more likely to visit the emergency department in the days before cancer diagnosis, including those who were older, were living in more marginalized areas, were from rural or northern areas, had comorbidities, had several types of cancer, or were diagnosed during the COVID-19 pandemic.
Outlook
Most importantly, self-care includes education to understand the true definition of our health and how to obtain it. We must protect each other’s rights to health and not marginalize care. Healthcare providers should fully inform their patients about actions they plan to take and obtain informed consent for any treatment. Together, we should ensure quality of care and patient confidentiality.
There are many barriers to reaching a world in which we all practice self-care, as individuals often have overarching life struggles that keep them from caring for themselves. All we can do is try.
Incorporating self-care into daily routines not only enhances individual health but also supports the broader healthcare system. As we all focus on self-care, we can take a moment to assess and, if we have our inner care under control, then we can better care for others.
