Dictionary for Mental Health: Self-Care

Written by: Apekchha (Apek) Sapkota, Registered Clinical Counsellor at Total Therapy

July 24th marks International Self-Care Day, a global celebration reminding us that self-care is a 24/7 practice. In our busy lives here in the Lower Mainland, where we juggle work demands, commutes, and the famous rainy seasons, finding time for ourselves has never been more essential.

Common Misconceptions About Self-Care

Many of us misunderstand what genuine self-care looks like:

1. Self-care requires spending money on expensive things.
   Reality: The most effective self-care often costs nothing. A walk through our local parks or a few minutes of mindfulness at home can be more beneficial than a costly spa day.
2. Self-care takes a lot of time.
   Reality: Even five minutes of focused breathing between meetings can provide significant benefits.
3. Self-care means only prioritizing yourself.
   Reality: Proper self-care actually enhances your ability to care for others and contribute to your community.
4. Self-care has to be relaxing.
   Reality: Sometimes self-care involves challenging yourself through new physical activities or having difficult but necessary conversations.
5. Self-care can be done occasionally as a reward.
   Reality: Effective self-care requires consistency and integration into your daily routine.

What is Self-Care?

"Self-care" is the practice of taking a consistent and active role in maintaining your health using available knowledge and resources. This becomes particularly important during the darker, rainier months that we experience here in the Pacific Northwest.

Self-care can include:

• Doing something small for yourself consistently every day or week
• Engaging in free or inexpensive activities that bring joy
• Building connections within your community and support networks
• Investing effort in activities that might be challenging but offer significant rewards, such as regular exercise or counselling

The 5 Types of Self-Care We All Need

1. Mental Self-Care

Practices that stimulate your mind and cognitive functions:

• Reading a book from your local library
• Learning something new through community programs
• Playing brain games or puzzles
• Taking breaks from digital devices
• Exploring thought patterns and beliefs with professional guidance

2. Physical Self-Care

Activities that maintain your physical wellbeing:

• Moving your body regularly—Burnaby offers countless trails and parks perfect for walking or running
• Getting sufficient sleep (especially important during our long winter nights)
• Nourishing your body with healthy foods
• Attending regular health check-ups
• Addressing physical tension through services like massage or physiotherapy

3. Emotional Self-Care

Practices that help you connect with and process emotions:

• Working with a counsellor to develop emotional awareness
• Journaling about your feelings and experiences
• Practicing gratitude by noting three positive things daily
• Learning to identify and name your emotions
• Setting healthy boundaries in relationships

4. Spiritual Self-Care

Activities that connect you to meaning and purpose:

• Meditating or practicing mindfulness
• Spending time in nature—we're fortunate to have beautiful lakes and mountains just minutes away
• Attending religious or spiritual events that resonate with your beliefs
• Reflecting on your values and life purpose
• Creating meaningful rituals in your daily life

5. Social Self-Care

Practices that nurture your relationships:

• Spending quality time with friends at local cafes or parks
• Calling loved ones regularly
• Celebrating holidays or cultural events within your community
• Joining local clubs or interest groups
• Volunteering for causes you care about

Adapting Self-Care to Our Unique Seasons

Our region presents distinct seasonal challenges that require different self-care approaches:

Winter Self-Care: During our darker months, consider light therapy, vitamin D supplementation, and indoor movement practices to maintain mental wellbeing. The winter blues are real here, so intentional self-care becomes even more crucial.

Summer Self-Care: When we finally get those precious sunny days, balance outdoor activities with proper sun protection and hydration. Our summers may be brief, but they're the perfect time to build a reserve of outdoor experiences.

When Self-Care Needs Professional Support

Sometimes self-care benefits from professional guidance. Our clinic team offers several complementary approaches that can enhance your self-care practice:

• Counselling to develop personalized mental health strategies
• Massage Therapy for releasing physical tension
• Physiotherapy for managing pain and improving mobility
• Acupuncture as a complementary approach to stress reduction

Starting Your Self-Care Practice Today

This International Self-Care Day, consider taking these simple steps:

1. Begin with just one small practice daily
2. Set calendar reminders to prioritize your self-care
3. Track how different activities affect your wellbeing
4. Be patient and compassionate with yourself
5. Reach out for professional support if you're struggling to maintain consistent self-care

Remember, effective self-care isn't selfish—it's essential for your health and for maintaining the energy to care for others and contribute to your community.

About the Author: Apekchha (Apek) Sapkota is a Registered Clinical Counsellor at Total Therapy. She specializes in helping clients develop personalized mental health strategies and self-care practices suited to their unique needs and life circumstances.

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