What is Self-Care? Creating A Path to Improved Mental Health

What is Self-Care?

Let’s begin with the basics. Self-care is the practice of taking an active role in protecting one's well-being and happiness, particularly during periods of stress. It encompasses a wide range of activities and habits that promote physical, mental, and emotional health. It’s important to understand that self-care is not about indulgence or selfishness; it's about maintaining balance and taking necessary steps to help you move towards being the healthiest version of yourself. Before taking off, flight attendants remind us during their safety demonstration that in the event of an emergency, it's crucial to put on your own oxygen mask before assisting others. Similarly, in daily life, we must remember to prioritize our own well-being before we can effectively make progress.

A common misconception about self care is the amount of time you must devote to the activity. For some people, taking an hour long bubble bath once a week may feel appropriate, however this is absolutely not the only way to go about it. Healthy habits of self care are on a spectrum. Just closing your eyes and breathing deeply for thirty seconds before you make a difficult phone call at work qualifies as self care. A short walk on the beach at sunset or an afternoon nap may be what brings you peace. Did you know that a healthy meditation practice consists of just three minutes of meditation a day? And “successful” meditation does not mean that your mind is completely quiet. Even if you spend the full three minutes redirecting your thoughts back to your center, (in a non judgmental or uncritical way) that qualifies!

The Importance of Self-Care

Self-care is vital for several reasons:

1. Stress Management: Regular self-care practices can help reduce stress and prevent burnout and major health crises.
2. Improved Physical Health: Activities like exercise, adequate sleep, and healthy eating contribute to overall physical well-being and longevity.
3. Enhanced Mental Health: Engaging in activities that bring joy and relaxation can improve mood, reduce symptoms of mental health disorders and improve mental clarity.
4. Better Relationships: When you take care of yourself, you can be more present and engaged in your relationships. Conversely, setting healthy boundaries with family, friends and your work is also an important part of self-care.

Self-Care During IV Ketamine Therapy

IV ketamine therapy can be a powerful treatment for mood disorders and chronic pain, working by improving neuroplasticity, creating a more plastic, or adaptable, state in the brain. This period is critical for making positive changes and adopting healthier habits. Here's why improving your self-care routine during ketamine therapy is essential:

1. Maximized Benefits: Good self-care can enhance the therapeutic effects of ketamine, leading to better and longer-lasting outcomes.
2. Supportive Environment: Creating a nurturing environment for yourself can help you integrate the insights and changes facilitated by the infusions.
3. Building Resilience: Establishing strong self-care habits can provide a foundation for continued growth and resilience.

Practical Self-Care Tips

Here are some practical self-care tips, especially tailored for those undergoing IV ketamine therapy and for older men or anyone who might be new to the concept of self-care:

1. Physical Activity: Regular exercise is crucial; I cannot emphasize this enough. Even just a 15 minute daily walk can significantly impact your mood and energy levels. Regular physical activity, including walking, has been linked to increased life expectancy and improved quality of life in older adults.
2. Healthy Eating: Focus on a diverse, balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Proper nutrition supports overall health and brain function. If you’re still on that old meat and potatoes diet, it’s time to make some changes.
3. Adequate Sleep: Aim for 7-9 hours of sleep each night. Good sleep is essential for recovery and mental clarity. Understand that some individuals may require more, or less sleep. Find your optimal sleep routine. 
4. Mindfulness and Meditation: Practices like mindfulness meditation can help reduce stress and increase emotional regulation. Start with just a few minutes each day.
5. Social Connections: Maintain relationships with family and friends. Set a goal to call someone you care about at least once a week. Not a big talker? When you call, start by setting a time limit. (It’s okay if it’s not true!) “I have a few free minutes before an appointment, do you have time for a quick chat to catch up?” Social support is a critical component of mental health.
6. Hobbies and Interests: Engage in activities that you enjoy and that bring you a sense of accomplishment and joy. What activities did you enjoy in the past that may have fallen to to the way-side? Now is a good time to reconnect.
7. Professional Support: Now is the perfect time to seek support from therapists or counselors. A life-coach can also be a valuable tool to help steer you through changes in your career. Just as we wouldn’t attempt white water rafting without an expert guide, seeking advice from a therapist can help you navigate the turbulent waters of mood disorders.

Tips for Older Men

For older men, (and for everyone, really) integrating self-care may require addressing some specific challenges:

1. Routine Check-ups: Ensure regular visits to your healthcare provider. Physical health is closely linked to mental well-being. Consider seeing a physical therapist to address injuries or a personal trainer to help keep you on track. 
2. Stay Active Socially: Call or visit with friends and family. Consider joining local clubs or groups that interest you, whether it's a sports club, a book club, or a volunteer organization. Staying socially active can combat feelings of isolation and is proven to enhance longevity.
3. Learn New Skills: Challenge your brain by learning new skills or hobbies. Engage in activities like tackling the daily crossword or researching unfamiliar topics. This not only boosts cognitive function but also provides a new sense of purpose and fulfillment to your day.
4. Manage Stress: Find healthy ways to manage stress, such as through physical activity, hobbies, journaling or relaxation techniques such as breath work. Consider booking a massage!
5. Open Communication: Talk about your feelings and experiences with trusted friends, family, priest or a mental health professional.

Conclusion

Self-care is a vital component of mental health, particularly during periods of significant change and treatment, such as IV ketamine therapy. By adopting a proactive approach to self-care, you can enhance your treatment outcomes and build a more resilient, balanced life through maintaining these practices. Start small; self care doesn’t have to take a lot of time. At Innerbloom Ketamine Therapy, we're here to support you every step of the way. Don't hesitate to reach out if you have any questions or need further guidance on your self-care journey.