Practising Holistic Selfcare Tips

Self-care is important for everyone but especially important to people managing a chronic condition. Building a sustainable and ongoing self-care routine is about finding small ways to support your body and mind daily, making it easier to manage arthritis symptoms while maintaining a fulfilling life.

It is important to address all facets of self-care. You may be really great at going to bed early to get enough sleep, but have you taken the time to self-reflect and connect with your spiritual side?

5 Types of Self Care

1. Physical:

Involves nurturing and nourishing your body. Your body will often tell you what it needs, you just need to know what to look for.

• Sleep – people with chronic illnesses often need more sleep to recover. Aim for 7-9 hours of quality sleep each night and if you need more, TAKE IT!
• Gentle exercise – walking, yoga, dance class, stretching, swimming, sport or gym activities.
• Prioritise good food – look for whole foods that will nourish your body and your mind and enjoy ‘less healthy foods’ every now and then. Life is to be enjoyed, and it is all about moderation, so never feel guilty for enjoying a delicious treat!  Benefits of Healthy Eating for Arthritis
• Stay hydrated – Drinking plenty of water! Did you know we need about 3L per day? If you forget to drink water set yourself reminders on your phone or create a habit for every time you stand up from your chair/desk/bed have a drink. Hydration Tips.
• Health appointments – book doctors' appointments and allied health specialists when you need them and listen to what your body is telling you.

2. Mental

Involves the positive ways in which you fuel your mind and look at the world around you. It can be challenging to always stay positive, but it is about shifting perspective.    

• Engaging activities – work on things that stimulate you (fix your car, complete a morning crossword or Wordle, learn something new via podcast).
• Decompress with escapism – read a book, listen to a podcast or music (remember if you consume content that is sad or upsetting, you are more likely to feel the same. Try content that is positive and uplifting when practicing self-care).
• Manage your screen time – try a digital detox or avoid picking up your phone first thing in the morning to scroll.

3. Social

Involves connection and building close relationships to improve wellbeing and feel less overwhelmed or isolated. 

• A phone call with a friend, family member or partner when you drive home from work.
• Plan a coffee catch up or a short walk with someone.
• Join a local book club, walking group, art class to meet new people.
• Reach out to someone that you haven’t seen in a long time.
• Have an arthritis support phone call – Arthritis Assist
• Just start talking to strangers when going about your day (pay someone a compliment, tell a stranger their dog is cute, ditch the self-service at the supermarket and speak to someone face to face).
• On the flip side – consider ending friendships that don’t serve you and set healthy boundaries with people.

4. Emotional

Involves recognising, understanding and processing your emotions in a healthy way.

• Practice gratitude – every morning or evening think of 3 things that you are grateful for. 
• Practice saying ‘no’ - you don’t have to take everything on all the time. Taking on too much can overload your nervous system and create further stress.
• Take time for yourself – set aside time in your week just for you.
• Try mindfulness and meditation
• Reach out for help – speak to someone close to you, see a psychologist or Lifeline if you are struggling.

5. Spiritual

Involves anything that brings you a deeper sense of meaning or connection within your life. 

• Meditation – listen to a 10-minute mediation before bed (free apps include Calm and Smiling Mind).
• Set an intention for the day - “I want to feel grateful, fulfilled, connected, relaxed” 
• Spend time in nature – go for a bushwalk, visit the beach, watch a sunset or garden.
• Religion and Spirituality  - attend a religious service or find a practice that nurtures your inner wellbeing  
• Practice self-reflection – go for a walk without headphones and go through all your thoughts without judgement as they pop up.