Self Care Is Necesssary {Yes, Still}
Self-care isn’t indulgent—it’s essential. Prioritizing your mental and physical health isn’t selfish; it’s strategic. When you treat yourself like a priority, you boost stamina, reduce stress, and lower your risk of illness. Yet, for many women, putting ourselves first can feel uncomfortable, like we’re being egotistical or neglecting others.
Whether it’s people-pleasing, low self-esteem, or the belief that "doing it all" is the goal, these thought patterns often lead to chronic stress, burnout, and unmet personal goals.
Why It Matters
Neglecting self-care doesn’t just affect you—it impacts everyone around you. When your health suffers, your motivation, energy, and quality of life decline. And when you’re running on empty, showing up for others becomes nearly impossible.
What Is Self-Care, Really?
According to the World Health Organization (WHO), self-care 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 health worker.”
— World Health Organization
A Research-Backed Perspective
A study published by the National Library of Medicine utilized the Self-Care Activities Screening Scale (SASS-14) to assess the impact of self-care on stress and mental well-being, particularly during challenging periods such as the COVID-19 pandemic.
The four key areas measured:
Health consciousness
Nutrition and physical activity
Sleep quality
Interpersonal and intrapersonal coping strategies
Key finding:
Higher levels of self-care were directly linked to better well-being, but people with high perceived stress found it harder to maintain these habits.
(Source)
Self-Care Basics: 5 Ways to Put Yourself First Without Guilt
The good news? You don’t need a spa day or weeklong retreat to care for yourself. Small, consistent actions can lead to major benefits.
🍎 Embrace Nutritious Foods
A healthy diet fuels your brain and body. Choose:
Fresh fruits and vegetables
Whole grains
Lean meats, seafood, beans, and legumes
Unsaturated oils (like olive oil)
Low-fat dairy
Avoid: processed foods, excess sugar and salt, fried foods, and too much caffeine.
💤 Prioritize Quality Sleep
Adults need 7–9 hours of sleep per night, according to the Sleep Health Foundation.
(Source)
Tips to sleep better:
Keep a consistent bedtime and wake time
Avoid screens and caffeine in the evening
Keep your bedroom quiet, dark, and cool
💪 Move Your Body
Physical activity boosts energy, improves mood, and reduces stress. You don’t need to hit the gym—start with:
A 30-minute brisk walk
Stretching or yoga
Dancing to your favorite playlist
👯♀️ Stay Connected
Good friendships lower stress and increase happiness. According to the Mayo Clinic, strong social connections:
Boost self-confidence
Help you navigate trauma
Reduce the risk of serious health problems
(Source)
⏰ Set Boundaries + Manage Time
Planning ahead can reduce overwhelm. Try this:
Write a to-do list the night before
Prioritize your top 3 goals for the day
Block time on your calendar for focus tasks
Communicate your boundaries to avoid interruptions
Final Thoughts: Self-Care Isn’t Selfish—It’s Strategic
If you’re running on empty, everyone around you feels it. Prioritizing your well-being isn’t a luxury—it’s the foundation for everything else you do. When you put yourself first, you’re better equipped to care for others, pursue your goals, and create a life that feels as good as it looks on paper.
So no, setting boundaries isn’t rude. Saying “no” doesn’t make you unkind. It makes you wise, well, and ready for the long haul.
Sources:
World Health Organization: Self-Care
National Library of Medicine: The Role of Self-Care During COVID-19
Sleep Health Foundation: How Much Sleep Do You Really Need?
Mayo Clinic: Friendships and Your Health
