In her new hit single “Flowers,” Miley Cyrus advocates for self-care as a way to heal from a bad breakup.
I can buy myself flowers
Write my name in the sand
Talk to myself for hours
Say things you don’t understand
I can take myself dancing
And I can hold my own hand
Yeah, I can love me better than you can
Even if flowers aren’t your thing, Miley’s approach has merit. Self-care is crucial for long-term health and happiness. Practicing self-care can help you reduce stress, improve your mood, and increase your energy levels. It can even lead to better relationships with others and a greater sense of purpose in life.
Why Self-Care Is Important for People in Recovery
Self-care is the opposite of the self-medication that often fuels the development of substance use disorders. Self-care is an intentional and conscious effort to take care of oneself. In contrast, self-medication is using substances or activities to cope with emotional distress or difficult life circumstances. Self-care is part of a wellness-focused lifestyle, while self-medication is an avoidance technique that only leads to long-term negative consequences.
Understanding the Dimensions of Self-Care
The four key dimensions of self-care are physical, emotional, mental, and spiritual.
Physical self-care includes activities such as:
- Getting adequate sleep. Sleep is essential for good mental and physical health. If you have trouble sleeping, try methods like reducing your caffeine intake in the afternoon or evening, establishing a consistent bedtime routine, and avoiding screens before bedtime.
- Exercising regularly. Exercise helps to reduce stress, improve mood, boost energy levels, and reduce cravings. Try to get at least 30 minutes of exercise every day to reap the benefits.
- Eating balanced meals. Ensuring that you eat a balanced diet with plenty of fruits, vegetables, and lean proteins is important for overall health and well-being.
Emotional self-care involves activities such as:
- Building a strong support network. Surrounding yourself with people who can provide emotional support is important for self-care, as it helps to encourage healthy habits.
- Managing stress. Stress can be a major factor in relapse, so it’s important to find ways of handling difficult emotions and managing your stress levels.
- Seeking professional help. Reaching out to a therapist or support group can help you to navigate difficult emotions and provide additional support.
Mental self-care involves activities such as:
- Journaling. Writing down your thoughts and feelings can help you to process difficult emotions and gain insight into your thoughts and behavior. Journaling can also help you document your recovery journey to see how far you’ve come in your quest for self-improvement.
- Challenging negative thinking. Pay attention to your thought patterns, and challenge any negative or unhelpful thoughts. For example, rumination is common among people with substance use disorders and can increase the risk of relapse.
- Learning about addiction, recovery, and mental health. Seeking out books, websites, and other educational resources can help you better understand how your mental health affects your day-to-day life.
Spiritual self-care involves activities such as:
- Prayer or spiritual practice. Praying or engaging in spiritual practices can help promote peace, clarity, and well-being.
- Meditation. Meditation can help to reduce stress, improve focus, and increase self-awareness.
- Spending time in nature. Being outdoors can provide a sense of peace and connection. If the weather won’t cooperate, decorating your home with pretty plants—or buying yourself a beautiful bouquet of flowers—can provide similar mood-boosting benefits.
Tips to Help You Make It a Vital Part of Your Life
If you’ve always been encouraged to put others first, you may feel uncomfortable with the idea of self-care. Here are some tips to help you make self-care a part of your recovery journey:
- Set healthy boundaries. Setting boundaries helps you to prioritize your time and energy. It’s important to communicate your needs and expectations with others to make sure that they understand when you need space or time for yourself.
- Don’t be afraid to say no. Learning to say no is an important part of self-care, as it allows you to choose how you spend your time and energy. Saying “no” can help prevent burnout and exhaustion from over-commitment.
- Schedule time for self-care. Making a schedule can help you stay on track and ensure that self-care is part of your routine. Scheduling time for yourself will also help prevent tasks from taking up all your time and energy, as you’ll have specific blocks of time set aside for self-care.
- Reach out when you need help. If you’re feeling overwhelmed or struggling with mental health issues, don’t be afraid to seek help. Talk to a friend or family member, or reach out to a professional for additional support. Taking care of yourself includes recognizing when it’s time to ask for help.
At St. Joseph Institute for Addiction, we take a holistic approach to recovery that focuses on healing the mind, body, and spirit so you can lead a life free from the burden of substance abuse. Contact us today to learn more about how our Pennsylvania residential addiction treatment center can provide the support and guidance you need to build a strong foundation for long-term recovery.
Looking for addiction treatment near Altoona, PA? To learn more about SJI Pennsylvania addiction rehab, and our programs, please contact us at (814) 228-8881.
