Self-Care: A Mindset Shift, Not Just Another Task
Neuroscience research supports the idea that small acts of self-care can significantly impact our brain function and overall well-being. Practices like savouring your food, reflecting on gratitude, or spending a moment in nature help rewire the brain’s stress response. These acts have been shown to increase grey matter in regions associated with emotional regulation and memory, like the hippocampus*¹. Even these brief moments can enhance our ability to manage stress and improve mental clarity.
Moments of Care Throughout the Day
Connection with Nature: Step outside, even if just for a few minutes. Feel the sunlight on your skin or the cool breeze against your face. Nature has a profound way of restoring our energy and perspective. Studies have found that spending time in natural environments can reduce stress hormones like cortisol², as well as improve overall cognitive function by replenishing our mental energy³.
Gratitude Practice: Pause and reflect on three things you are grateful for. This simple exercise can shift your mindset from stress to appreciation, fostering a deeper connection with your daily experiences. Neuroscientific studies have demonstrated that practising gratitude activates the brain's reward system and increases dopamine, promoting a positive emotional state*⁴.
Nourishing Your Body: Rather than viewing meals as just a necessity, make them an experience. Savour the flavours and textures of your food, and notice how it nourishes your body. Eating mindfully has been linked to better digestion, improved mood, and even enhanced cognitive function due to the regulation of blood sugar levels*⁵.
Digital Detox: Set aside moments to unplug from your devices. Allow yourself to be fully present with the people and activities around you, nurturing genuine connections and experiences. Excessive screen time is associated with increased stress and cognitive overload. Studies show that taking regular breaks from digital devices can reduce mental fatigue and improve attention span*⁶.
Embracing Self-Care Without Guilt
It’s essential to understand that self-care is not selfish or indulgent; it’s a necessity for our well-being. By shifting our mindset to view self-care as an integral part of our daily routine, we can cultivate a life that feels more balanced and fulfilling. Neuroscientific evidence highlights that regular self-care practices can lower cortisol levels, improve brain plasticity, and enhance emotional resilience*⁷.
When you prioritise small moments of care, you create a ripple effect throughout your day. These seemingly insignificant practices can lead to increased resilience, improved mood, and a deeper sense of connection with yourself and others.
The Journey to a Caring Mindset
Embarking on this journey requires patience and self-compassion. Remember, it’s about progress, not perfection. Self-compassion, which involves being kind to oneself, has been shown to engage the brain’s caregiving system, activating oxytocin and reducing the body's stress response*⁸. Allow yourself to experiment with different practices and find what resonates with you. Each small act of self-care adds up, fostering a mindset that prioritises your well-being.
So, the next time you think about self-care, remind yourself that it’s not just another task on your list. It’s a commitment to yourself and a way of life that celebrates the beauty of small, mindful moments. Let’s embrace self-care as a daily practice of love and connection, cultivating a healthier and more vibrant existence.
References
Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.
Taren, A. A., Creswell, J. D., & Gianaros, P. J. (2013). Dispositional mindfulness co-varies with smaller amygdala and caudate volumes in community adults. PLOS ONE, 8(5), e64574.
Van den Berg, A. E., Maas, J., Verheij, R. A., & Groenewegen, P. P. (2010). Green space as a buffer between stressful life events and health. Social Science & Medicine, 70(8), 1203-1210.
Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology, 15(3), 169-182.
Fox, G. R., Kaplan, J., Damasio, H., & Damasio, A. (2015). Neural correlates of gratitude. Frontiers in Psychology, 6, 1491.
Binks, H., Vincent, G. E., Gupta, C., Irwin, C., & Khalesi, S. (2020). Effects of diet on sleep: A narrative review. Nutrients, 12(4), 936.
Mayer, J. D., & Salovey, P. (1997). What is emotional intelligence? In P. Salovey & D. Sluyter (Eds.), Emotional Development and Emotional Intelligence: Educational Implications (pp. 3-31). Basic Books.
McEwen, B. S. (2006). Protective and damaging effects of stress mediators: Central role of the brain. Dialogues in Clinical Neuroscience, 8(4), 367–381.
Gilbert, P., & Procter, S. (2006). Compassionate mind training for people with high shame and self‐criticism: Overview and pilot study of a group therapy approach. Clinical Psychology & Psychotherapy, 13(6), 353-379.